@Run4, yeah, I have to ask for it each time, I mean, while they're in there....

I am a little tender in my thigh where my wife gave me the shot, but I muscled through a LBWO and schlepped 30 block around the backyard (setting up this weekends wall-fest.  Feeling a little sore this evening.  My buddy has been doing Testosterine Replacements for several months and is very pleased with the results.  He said it would be about 2 weeks before I really start noticing the difference, but predicts I will have an 8 pack (dang, really?), as you tend to shed belly fat, and will increase my top end on the weights.

@Perth - Glad the wrist straps are working for you.  I used mine today on my 5/25 workout.  Also, please do not take much account for the Body Fat Percentage on your scale.  I was hung up on this number for THREE YEARS.  I don't think they are accurate at all.  It was telling me I was still in the 25% range as recently as June of 2011.  You are better off getting a set of good, inexpensive calipers - yes another $25 bucks on the internet, but well worth it.  I bought FatTrack II.  A little kludgy to use, but it is much more accurate than the BFP scale.  You will be pleased with the numbers.  Either way, you should just use the number as a RELATIVE score - did I drop a percent since last measure?

Tomorrow's cardio.  Not sure if my knee is gonna keep me off of the beach for my run, or if I will guilt myself into moving cinder block instead.

Temptations include Mother's Day buffet - $30 for an eggwhite omelet and lox - then probably a day at the beach with Lovey and the kids.

Git-r-dun 9ers!

Hi all. I hope the mom's had a wonderful Sunday and the men spoiled the women in their life. It's the start of week 6. I didn't stick to my plan 100% over the weekend, but I'm planning to be back on track today.  I'm thinking that I should forget the imbalance of my off plan days and try to stick to the plan moving forward.

Nearly halfway there, folks.

Good afternoon,

I hope that all Mom's had a wonderful day yesterday too!  I am back after a few days off, enjoyed family & friends visiting, but ready to get back on the BFL wagon!  So, I started with UBWO this morning and I just decided my goals for the next 6 weeks!  So, here it goes....

Lose 4% BF, add 5 more sit-up in a minute to 51, plank for 180 seconds, do 20 real pushups, 10 unassisted pull-ups, run a 5k, lose one pant size and play in the pool in a bikini with out worry... & eat 6 x a day(everyday).

I think that I can do this in 6 weeks if not.... I will keep going.

Where are you guys putting the ab workout on the 5-25 on leg days or cardio days?  I am going to start working on my plan this week & start this on the weekend.  I need to get some of the straps with hooks - can you get them at GNC?

Tonja

Hey Tonja,

I got my hooks at The Sports Authority in Atlanta, but shopped on line for them.  I know ***'s Sporting goods also has them.

I do my AbRipperX video (15 minutes, 7 exercises, 25 reps each) AFTER my 5/25.  Since 5/25 is all about legs, my Abs are raring to go.  I think I am going to mix up my 5/25 with my normal routine.  It really is about the same muscles with the exception of leg extensions. and leg bicep curls.

I have been a little out of sorts with my LBWO and cardio due to my knee acting up.  Not quite 100% so, I am gonna take it easy, focuse on UBWO for a couple of days and finish my landscaping project for cardio.

The wall project was intense on Saturday.  I set 25 block and have only 7 more to go.  There was just no way I could get the last bucket of concrete mixed - I was totally spent on Saturday.

Sunday/Mother's day as expected, was a challenge.  I drank a few too many and tried to get my money's worth at the buffet.  My wife made me promise that I was taking the day off from diet/exercise.

Travel this week is local, so, that means eating poorly and little opportunity to work out.

Gonna try to get my UBWO in the morning, before Murphy has a chance to foul it up...

Hope everyone got their Moanday out of the way (and Perth enjoys her Tuesday morning)

Cheers, Y'all

Frick

Wow, what sensorship...the webmaster bleeped d!ck's Sporting goods...LOL.  Trying again...dicks sporting goods  ROFLMAO

Tonja - Glad you are continuing on and it sounds like you got some great goals in mind.

To the rest I hope all is well.

Frick - I am glad your wall project is almost done. For mother's day I worked outside with my better half for about 12 hours. I got to pick axe weeds in a 30 by 30 foot area...and then as if that was not enough...it was five trips to the landscaping yard to have a front end loader to fill the pick up bed with egg rock. Then back home. one wheelbarrow at a time to the back yard and then scooped into a 5 gallon pail to be dumped into the flower beds. My wife liked the looks so well she had me start a third bed with egg rock. 7500 pounds later (handled twice) and we were almost done for the day except moving and placing 16 50 pound stepping stones and retreiving six 200-300 pound rocks from the back pond to place up closer to the deck. THe only thing I have to say is thank goodness it is a travel week...8 hour drive to a hotel wit ha good work out room and I threw my mountain bike in to the back of the SUV so I can start training for endurance rides...my rebelleous teenage daughter (I love you man) is riding across Michigan with me at the end of June (East-West) In September (North-South). I gotta get ready or she will smoke me.

Weight wise I am 3 - 5 pounds north of 200 Lbs...my initial goal. Now I know I am not satisfied with that so trying 190 (or at least until I feel good and liek the way i look).

So major DOMS everywhere for he landscaping project. Frick I now understand how good of a work out it can be, Tomorrow Cardio and UBWO.

Keep going strong 9ers...missing the latest news from most of you...let us know how it is going,

A quick note to say I am still chugging along, doing my workouts consistently and thoroughly, battling with some parts of my eating and cruising with some parts...

Will be trying on the pants at the end of this week- if impressive, will post pics.

You guys and your rock hauling!!!!!!!!!

Be Strong.

Good afternoon,

Yep, chugging away here too.  TRX training tonight & then a little playtime in the Y pool with my son.  Also, going to work on the plank & abs too.

@Frick, thanks & it looks like ***!s has the best selection & price here and getting a set on Friday.

@Run, your going to have to post some pictures of your yards!  I need some ideas for ours.  Also, we are taking out our egg rock!  Our edging stones have faded & it just doesn't look good any more, but are going to get a couple of yards of mulch next week or two.  

@Bobby, I still owe you a picture of my pants that the waste is too big.  I bet those pants will fit this week too.

Have a good day,

Tonja

Good morning all,

LBWO done!  I talked to my husband about the hook gloves & he had some straps that he wasn't using, much better on the grips (still going to get the hook gloves over the weekend).  TRX was great last night - she changed it up & made us stand Bosu balls...interesting & I didn't fall on my face.  

Have a good one,

Tonja

9ers,

I am getting lonely... Cardio this morning & I have to say it is time to get off the treadmill because I dreaded every moment.  Any ideas anyone?  I have done the bike too, what about elliptical?  What level & how fast?  Also, still sore from TRX class it hurts to walk still today!

I did eat Mexican for lunch..mushroom quesadilla & salad with just a few chips!  They need to find a replacement for these.  

Have a good afternoon,

Tonja

I seem to do a lot of cardio on the stairmaster machines, with an occasional eliptical machine session. I can really crank it out on the stairmaster- I feel I get  to my 10's!

@ Tonja- are doing a modified BFL /active rest now?

Bobby, what active rest?  I took about 5 days off and back at it!  I am doing the BFL this week & starting 5-25 program next week.  Can you give me where you start at?  It will help me get started...very intimidated my new machines, but once I get started no biggie.    I still need to take side shot with my waist of my pants!!  I will try to remember this week.

Man, Tonja, I sure could use a few days off.  My knee is really acting up for the first time in my life.  Haven't run in quite a while.  Tried your ice suggestion and it helped after my blockfest on saturday.  As for straps vs hooks, I saw the straps, I hate being committed like that.  The hooks allow you to hook in, lift, and unhook.  I would think you would be less susseptible to injury.

I'm gonna give the knee a try tomorrow with a 5/25 routine.  Wish me luck

This week was as expected ,lousy food, lousy working out.  I was on the road for over 600 miles in 4 days.  Long days, lots of fast food (but I put my foot down when pizza was suggested).  Only got one morning workout and have been slack for 3 days.

As for the dreadmill, I know what you mean.  Get out and see the world.  Spring has sprung...

Hi all. I'm still here. Plugging along. As per my usual MO, I had another 4 days of off plan eating. Even off plan, I'm still trying to keep it clean, but too much food is too much food and I can't expect to lose weight this way. I missed the gym on monday and tuesday (not feeling 100%) and have modified the rest of my week to ensure i get in all my weight training, but I'm adding steady state cardio at the end for 30 minutes. My goal is to be back on bfl schedule for the remaining six weeks.  I  need to change up my lower body routine because I'm not getting sore anymore even with increasing my weight last time. I've changed up my upper body and can really feel it.  I once heard that you should always incorporate squats and deadlifts into your program, but surely the body can adjust to these exercises  even though they are great exercises. Does anyone care to share  their favorite quad and hamstring exercises? Calves are another one. There's not much variety I can see. Any ideas are greatly appreciated.

Progress notes:

My weight on Saturday morning (prior to 4 days of off plan eating) was 62.9kg. Down from 64.8.  My measurements are still coming down which helps when the scale is up from too many carbs or too much sodium, etc. I am happy about any progress but I do have a goal weight that I'm trying to reach.

Plank challenge. I did 2 minutes 40 seconds yesterday. I really wanted to push to 3 minutes but I noticed my form was off and I didn't want to push through with bad form. My routine was 30sec front elbow plank (fep), 30 sec right side elbow plank, 30 sec fep, 30 sec left side elbow plank, 30 sec fep, 10 sec top of pushup position then down. This is definite progress.

Tonja, it sounds like you're fired up for the next phase. Keep going strong. I had a look at your results again yesterday. I needed the motivation to get back on plan for the rest of the week and through the weekend. your results really help with the motivation.

Keep it up 9'ers. Nearly halfway there!

@ Tonja- All "stair" machines are different, but the one I use is a StairMaster 4000. I start on 6 for the two min warm-up, then go 7,8,9,10 and back to 7,8,9,10. then 8,9,10,11 and for the last set 8,9,10,11,16, 5 and I'm done!

@ Frick--what's with your knee? is it just acting up after running, or does it do it after all exercise? just curious...

@Perth- my LB is usually: quad press for 4 sets, then quad extension for the last set of12.

                                               hams- usually ham flexion, then lunges with dumbells in hand.

                                               calves- weighted raises (my gym has a machine), then what I call medial and lateral raises...imagine you are a ballerina, standing on something that gets you 3-4 inches off the ground. start with toes touching, but heels as far apart as possible (pigeon-toed). raise up and down 12 times. then change feet position so the toes are far apart and heels almost touching- raise and lower 12 again. this exercise gets the outside andinside edges of the calf muscles...did you feel like a ballerina?

Here we are at the mid-point...that was quick! Have a great weekend-let's rally for the next half of this adventure!