I just got back form gambling and won 200.00 before I left the building. Wow, I never do win like that, but today was a good day.:o)
Now back to BFL... I didn't get a workout in Mon. or today, but tomorrow will be in the pool and planning on weight lifting. Yes me weight lifting.
I have to say that I feel that the BFL program works best if everything is done right. I get faster results following that, then anything else. I don't know that I'd change any thing. Didn't Bill P. say that you won't get the goals you want if you go and do the exercises different from what he has in his book.
I was using some weights ( 2 1/2, 3, 5, 6, 8, 10 and 20 lb weights before I broke my foot and was starting to get fast results as soon as 2 weeks. That is dumbells and plates. Now you guys don't laugh, I know it's not heavy weights to you, but for me it sure is. I shouldn't be using them, but my plan this time is to go it again and just go slower. I have a bar and used the plates too for squats. What ever works is my motto.
So what ever works for you Jr, DavidF41 and Justin and girls, just keep doing it. If it doesn't work, change it up.
DavidF41 hope your arm is doing better and Congras to your test. That's pretty cool.
Justin sounds like you are killing it on your legs. Wouldn't leg presses be better? I'm not sure myself. I can't do the stairs.
JR My thoughts are the free weight are better, but it's to bad you can't find a better gym. That Jambalya looks pretty good, I think I will have to try that. I will let you know. Well you boy's keep up the good workouts.
EShory, I use to work 10 hrs a day. I was a Massage Th. and loved it. You have to do what you like. Right everybody??
I know you'll get into those jeans, I just wish I could get Brooks flat tummy. HA.... any way you'll make it and it won't take you very long.
Where is Gina and Sharon?
got to go for now,
Whew! What a workout! I did back an biceps this morning and increased my weight from last week on all of my lifts. I got one of the best pumps I've ever had today. It felt awesome! I followed it up with a 20 minute stair climb that burned 351 calories.
David- I checked out the Get Swole program yesterday afternoon. That looks like one crazy intense program! Hope it goes well for you!
Laurie- Congrats on winning $200! I almost always leave with less money than I came in with. :( Not sure what you meant about leg press being better than stairs. The stair climb is for cardio. Leg presses do have their place in my routine, but as a substitute/supplement for squats on those days.
Hey guys. Great back workout yesterday. This phase of my workout focuses on compound exercises and free weights. The big one for back is Pull-ups. Great way to start a good workout!
Today after work it's leg day followed by softball. Planning to hit free weight squats pretty hard, followed by deadlift.
Freeweight Squats 12,8,8,6,6
Hammer Strength Deadlift 8,8,6,6
Leg Extension 10,10,10,10
Laying Leg Curl 10,10,10,10
Ab Crunch Machine 20,20,20,20
The Jambalaya was awesome. And one big pot is great for several meals. I load it up with protein so the macro-nutrient ratios are great!
I hit the pool hard today with 2 sets of ankle weights on each leg. Got a pretty good work out. Got in a 20 minute walk also. Going to drop my calories down to 1300 for a week and see how it goes. Not much going on tomorrow, so plan on a long walk.
Justin- I don't know what I was thinking. I forgot about the stair climbing for cardio...
Cardio on the elliptical is complete! Ran at the same pace I've been going lately and burned 456 calories and went 4.2 miles. I'm thinking of bumping up the intensity levels on the machines next week. I reeeeeeeeally did not want to get out of bed this morning and go to the gym, but I made myself get go and I'm glad I did.
JR- How was the gym in the afternoon? Was there more people?
Laurie- Nice work on those ankle weights!
Everbody else- Anything new?
Morning all! Well, chest/back yesterday followed by shoulders today. Should have done chest/back Monday, but missed it. Feel like phase II will be a challenge. Suprised at how much strength I have lost in the past 6 weeks from Couritical bench routine. Went from a max of 285 to struggling to get 5 sets of 215lbs. Granted, it was after incline barbells with 115, 135, 155, and 185lbs on last set (6 reps). Still need to get weight right on the high reps. Followed with pace class. Instructer was pushing more cardio today. Finished with 100 (yes,,,100 rollouts on wheel). I really hate them, but excellent ab/core routine. Also felt it in the upper body as well.
Laurie - looks like you're making the most of the pool. Ankle weights certainly makes it tougher. I love swimming! I usually get in about 45mins to an hour on Sat and Sun. Great total body conditioning. Ad hand paddles and it really works your shoulders.
Justin - they might need to replace the eliptical you are using. Tearin it up!!!
Jr - love me some jambalaya!!
Scheduled for a shoulder workout today, but I need a recovery day. I'll get shoulders tomorrow and bis/tris on my weekend day off. This is the first week back to heavy lifting and I'm feeling it, which is awesome.
Yesterday was freeweight squats and deadlift. Pretty good workout, followed by a softball game. But I'm sore in chest and back from Monday and Tuesday workouts.
I like the afternoon just fine. There's probably 5-6 guys in the freeweight room. It's busy, but we're not falling over each other. At least I can get a spot if I need one. Still prefer getting it out of the way in the morning.
Legs and shoulders are screaming at me this morning. I increased the weight a lot on my leg exercises, and did a preexaustion movement before all of my shoulder lifts. I've never had my shoulders burn like that! It felt great! I followed it up with a 20 minute stair climb. I burned about 10 less calories this time at 342., but I think it's because I had to tell the machine that I weigh 5 less pounds now.....
David- I'd be willing to bet that you're just as strong as you were. After doing so many reps on incline your flat bench is sure to suffer. AND 100 roll outs!?!? I bet your abs are SORE today!!
JR- I like mornings better too, but it looks like I might be changing a few days to afternoon workouts because my wife is telling me that she wants to go in the mornings sometimes. I kind of doubt that this will happen though, because she's done this a few times and won't get out of bed when I wake her up. But.... We'll see what happens...
good morning. Shoulder workout completed this morning. I did 4 set of cleans, which don't aren't exactly a shoulder exercise, but they fit there as well as anywhere.
Back during C1, I was doing overhead dumbbell presses and I felt a pop in my left shoulder. Very distinct pop, and I temporarily lost control of the weight. My spotter helped me set the dumbbell down. I rotated my shoulder a few times and felt good enough to keep going. Well, 6 months later it's still bothering me. And I think it has a lot to do with my inability to build much strength with press exercises (bench, military, etc).
BUT... I really don't want to go to Doctor. Partly because I don't want to waste the money for him to tell "let's try 4-6 weeks of physical therapy" then the other options are medicine (no thanks) and if it there really is something wrong, surgery. Basically, I'm fine when I'm not lifting. And it doesn't impact my daily lifestyle. Just hurts at the when I'm doing presses.
OK, enough whining. My diet sucked yesterday (guess I'm still whining). But I'm back on track today, and actually not disappointed with how I feel 3 weeks into C3.
You guys keep it up.
I LOVE this group! From the don-kee kicking dudes working the weights/machines, to the lucky gals winning the cha-ching at the casino and keeping the momentum going...this group friggin rocks! David, you get me every.single.time with your pictures!! Yes, those are the exact jeans/fit I'm going for (as I rock an 80s dance move in my cube). Ummm, and is anyone else as excited as I am to see three buff, good lookin' studs gracing the cover of a muscle mag soon?? Seriously, you boys are dominating. Keep it up!!! As for this girl, I've been fighting a nasty cold so have only been lifting. Whomp whomp. And well, this weekend I'll be up at my friend's cabin with temptations every where. We do have plans to walk around the lake so..... If anything, come Monday it will be go.friggin.time. Just wanted to hop on quick and tell you all how f'ing awesome you are and to have fabulous holiday weekends!!
Cross-post Jr. We rock.
...and if ya need to go to the doctor, GO TO THE DOCTOR! Men (as I shake my head) ;)
On a positive note: ON Gold Standard 100% Whey Cookies and Cream, blended with coffee and ice tastes just like a frozen cappuccino. Enjoy.
Got my UB Workout on in the pool. Put ankle weights around my wrist and then used the water weight that are really light out side of the water, but once in the water, they feel like 10lbs on each arm. That is about all i can take, but got my 12,10,8, and finished with another 12 so it was all good. my meals weren't so good, but tomorrow I will do some walking and that will help. Got to go for now, will come back later. Have a great week-end all.
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