llpirata,

For that very last set on each body part, pick a weight that will allow you to get at least 12 reps in.  Then work that muscle group to exhaustion, the point where you can't possibly do another.  

It is fine to use a lower weight than what you used for the first exercise.  Remember you are working the muscle from different angles for the last set but the muscle in general has been worked already.

Write everything down so you know exactly what you did.

I'm starting today as well!

James,

Thanks, that makes sense!  I started today with my cardio, but could not use the eliptical as I normally would due to knee pain. So I got the bike out and rode, which was harder for me to manage the effort level than with the elliptical. But I was proud that I didn't just say I can't do it and quit!

This group helps me be accountable - Thanks, everybody!

Off for a sail! I'll check in later!

related to the workouts, do you always work the muscle groups in the same order? It seems like due to general fatigue during the workout that the first muscle groups will get a better workout than the last ones? Do you ever rotate and start with biceps one time and triceps another, etc?

Thanks,

Great Question sailinwench,  I do them in the same order always.  I think the plan is to work the largest muscle groups first.  These also include smaller muscles along the way.

Chest

Shoulders

Back

Bicep

Tricep

Notice that some of the groups lower on the list are being worked at the same time with exercises higher.  If you switched them up, I think that the larger groups would suffer more because the supporting smaller muscles would be fried earlier.

Just my opinion....you get a bigger bang for the effort by giving the larger muscle groups priority and topping it off with the smaller ones.

Count me in!!! Good luck to all!

Well, I'm actually starting today like a lot of ya'll.  I'm pumped to do this!  Question - does anyone know if  organic peanut butter would be the same as natural peanut butter?  The lists says we can have PB, but it says natural.  Anyone out there know?

Thanks in advance!

Today is my first day back to this routine since 2001! YIKES!

I look forward to reading the past posts to get to know you better.

I am a 58 yr. old female that has been an, on and off again, GymRat since 1988.

And it is now time to get back "ON"! :)

I would check the lable to see if anything other than peanuts, is listed in the ingred.ients.

Good to see such a big group starting today.  I hope day 1 is going well for everyone.

I agree with James on the order of muscle groups.  I always work them in the same order.  Your biceps and triceps are working with each group so they are at the end of the list.  

Look at the organic peanut butter and see what kind of oil it is made with.  If it is palm oil it's okay.  If it is partially hydrogenated oil then NO.   Remember natural peanut butter is a fat so you only get one tablespoon once a day.   And there are much better fats to chose from than natural peanut butter in my opinon.  But if you must have it remember to measure.  What you think is a tablespoon is generally more than if you measure it.  

Good luck everyone!  Lets kick some butt!

Thanks for the info Heather!  It's actually ONLY organic peanuts and sea salt - no oils at all.  Where did you find the limit of 1 tablespoon per day . . . not that I will eat it that much because I agree.  But wondering where I can get this information, as I was also wondering what the quantity would be for almonds.

Thanks again!

Thank you James... I will lower the weight for the second half of the superset on those body parts that I need to.  Hopefully I'll be much stronger soon :)

ONE MORE QUESTION:  Should I always be doing the same exercises for UBWO and LBWO?  Or are we supposed to change the exercises.  I am thinking same exercises because then I can see progress and keep pushing the level up... couldn't find the answer in the book thanks

Here you tanyadc  bodyforlife.com/.../how-to-create-a-body-for-life-meal 

Add one tablespoon of essential fat each day OR eat 3 portions of Salmon per week

It's a good idea in your first challenge to change your exercises every 4 weeks.

Hi Karen.  I just read your post about giving up soda for Lent and I found it very inspirational.  I gave up orange juice for Lent this year and now that I started this program today I realize it helped me because I can give it up again and know I already gave it up for 40 days.

What doesn't kill you makes you stronger!

Clare