@run4life, this was my first bodypump class at the gym and it definitely works up a good sweat and muscle BURN.  It targets ALL muscles groups.  I am going to do this once a week.  

The other days I stick to BFL routines/reps.  My schedule starts on saturday with UBWO, sunday with cardio, monday LBWO and rotate till friday which is my rest day.  So the only day I deviate from BFL will be saturday.  

I plan to go to the PIYO class on thursdays, which is a cardio day, but will treadmill prior to the class.  A double whammie there.  :)  

I thought about doubling down on saturday with BFL UBWO but the bodypump workout is so intense I don't want to over work my muscles either.  I think it is a good variant to keep things "fun".  

And, yes, I am now going to the  gym.  I have been doing all workouts at home up until now.  I just reached a point where I needed more of a challenge and I am just not equipped at home to acheive this.  

Hope it all makes sense!  :)  

Mosher - I hear ya about having someone or a group push ya. I am doing workouts at home right now and I have been thinking the same about going to a gym to challenge you more. I could use a little real person support to keep me on target.

Hey from what I saw in the Body pump video, it  is high rep, low weight....was wondering what the weight amounts were...does that very by individual and where they are fitness wise?

Today, I am doing a rock class with my wife... moving 2.5 tons of egg rock...boy I thught I was done with this...she tells me we are getting closer!!!

Enjoy the week!

run4life,  being a part of a group is just more motivation for me.  It is helpful to see other people who are trying to reach that common goal face to face.  Both of the instructors were awesome and helpful.  

In regards to Bodypump, the weights are totally by individual preference and "where you are".  For me, she suggested I start out with 5 lb total weight and I thought it would be too light.  WRONG!  about 15 minutes into the hour workout, my arms were on fire!  LOL!  She did say that eventually, once I get my form down and understand the routines, I can add weight whenever I want to.  This morning I am sore, especially in my shoulders and chest so that tells me these are areas that need extra work.  My legs are good.  They do alot of lunging which I have done consistently since the beginning. pssst...I hate lunges! ughhhhhh!  

Have fun with the honeydo workout!!  it's all good! :)

Mosher - 2.5 TON Honeydo list done ...I'm going to bed but not before a quick shout out to the rest of the quiet 9ers.

OK roll call...

AmandaJoy, Natalie CA, SoccermomGK1, bartmarshall, cgtexas, buckibbq, thistimeforreal, Mom for four,aubreejo11, hublgirl, faithrainbow,  Proverbs31, BKTuna, Bonny, Frick, JAW24, Perthmom24, bprwatson, Mosher, RockingRoe, Tonja, Agey, ssm, tukip12, c=jlcrum, jnjmartin,

You guys still here and moving forward or has the summer sun hit you and you are now off on a party boat, doing summer sports or just enjoying the family without much chance to check in here anymore.

Or

Maybe week eight is or has been more like active rest, still doing something but not like the full week BFL program during the 12 week program. That has been me for the past week, so I am extending my 12 weeks out actually 2 weeks…one for this past light week and another for week 11 where I will not be doing BFL but will be riding a road bike across Michigan. I will reset the BFL clock to account for these delays.

Keep it strong 9ers and if you have not checked in for a while but see it in your heart…let us know how you are doing, even if you are or have been in an active rest mode for the past several months.

Either way I hope the 9er BFL is bring you where you want to be and if you get a chance just give us a shout out to let us know you’re doing fine…if not with BFL than with the pleasure of life in general…cause I miss you guys and gals.

Run, you know I am here!  Still need to air up the tires on the bike...humidity is back here & I could've sliced it with a knife this morning.  LBWO done this morning added more weight to my squats & lunges (hook gloves - ROCK) & weekend could've been better, but I will keep going.  The country girl picked blueberries & wild blackberries & I am all scratched up.  Cardio & TRX tomorrow & we will see how sore I will be.  

Mosher, I completely understand about adding classes - I needed a change up & that's why do the TRX class.  I too just add it to BFL program - its a mix of cardio & all body wieghts.  I didn't check out the pilates/yoga class offered at the Y last week, but I need to.......sounds very interesting.  I still need to check out the youtube clips.  Enjoy the gym too!  You meet all kinds of folks there too.  I have to hard core guys that I talk to, the everyday ones & a few of the trainers.   I have to say this morning, I was determined to get done & out!  Everybody just kept stepping out of my way....Monday face?

Have a good Monday,

Tonja

Tonja, I am really enjoying my time at the gym and I am going to go ahead and add Bodypump twice a week instead of once.  These workouts can easily be added on my cardio days.  Do check out the PIYO classes!  I hope they offer them at your local Y.  If you like yoga, you will like this.   LBWO for me today.  I finished up soaking in the hot tub and then sauna.  Felt great and my muscles don't feel sore.  Sitting here drinking my protein drink and contemplating going to bed.  I am pooped!  lol!  Have great week!!

Mosher

Hi All. Still here! I'm moving down on the scale again. Not as big a leap as I'd hope for, but progress is progress.  I ordered the INSANITY workouts on DVD. They arrived last week. I have NOT even watched them yet. I must admit, I'm a tiny bit scared. Has anyone done these? I ordered them as something for me to do at home and to change things up a bit.

Mosher, I LOVE Body Pump. It's addictive and you can work as hard as you want by stacking that weight on and lighten when you need to. They change the class every 4-6 weeks, so just as you're getting used to the tracks and routine, you're moving onto something else. I haven't done the class since starting the BFL program because I really enjoy the splits set us in this program, but it's a great way to get Upper and Lower done in 55 minutes and it really gets the heart rate going too.

Tonja, you are really on a roll! You're motivated and accountable. I admire your dedication and regular posts.  I need to get better. I'm usually a bit quiet when things are NOT going so well for me (read: stuffing my face with crap!). I'll forward my plan over to you, if you're interested and you can have a look.

So, this is my week 9. I had really great workouts last week and I can feel the soreness in my back and biceps from my upper body workout yesterday. I managed to get in 3 fasted cardio sessions last week. These are moderate intensity, so they don't really quality as HIIT, although I do go through a HIIT Elliptical trainer workout on my iphone.

Keep up the great work everyone.

Good morning all,

I slept in this morning...but, I am going to do my cardio before or after TRX class!  Having a birthday party for my 3year old daughter and on a hunt for a Minnie Mouse cake topper and I finally found something at 9pm at Toys R us - its actually a toy, but it will work and she will absolutely love it.  So, I needed few an extra hour of sleep & needed for TRX tonight.  Also, sore this morning - blaming those hook gloves for letting me add more weight :O)

Mosher, I am so proud of you and that your enjoying the gym too.  I need to take advantage of the hot tub too & the indoor pool too.  I love to swim, but hate having to deal with my hair afterwards - it makes it such a mess.

Pert, thanks!  Keep it up & toss the scale.  Run told me that on my week10 and here I am on this thread....still doing BFL.  I know that a lot of the ladies on my last thread was doing the insanity dvds, but I am horrible at doing excercise at home? for some reason.  I would go for it & mix it up!  For that fact, I need to mix it up.  I might do the zumba class before TRX tonight for cardio.

Keep it strong and keep it up,

Tonja

Bummed I missed the Bodypump class today.  I think I had it confused with the PIYO class on thursday timewise.  Oh well, I will make it thursday on my cardio day and go to both bodypump and piyo since they are back to back.  I did go and treadmill tonight.  Felt good to stretch out the legs after LBWO last night.  

Tonja, hope the birthday party is/was a success!  Such a fun age!  btw, I say sleep in whenever possible!  lol!

Perth, I agree with Tonja, toss that scale and get out the tape measure.  I totally look at the measurements to see how I am progressing. I would have quit a long time ago had I relied on the scale.  Glad to hear there is a fellow bodypumper on the board!  I am looking forward to getting into the routine of it all.  

Hang in there!!  

Mosher

Good morning,

Mosher, sorry to read you missed bodypump!  I completely understand about getting times messed up too.  Also, Minnie Mouse birthday party is this weekend with family - she will love it.  

Back to the gym for UBWO this morning - sore all over!  TRX class was all over the place last night - leg workout got me good & I could barely finish the last set.  Double stuff Oreo's are my weakness & little girl picked them out and hopefully they will be eaten ASAP.  I need to work on getting my 6 meals in again - woke up at 2am & had 4 double stuff oreos (bad bad).  

All in all good week.......hubby to get my bike back & rolling today and tomorrow early am bike ride!  

Keep it strong & keep it up,

Tonja

Had to double up yesterday with UB and cardio, as I missed my w/o on tuesday...and then LB this morn. I feel like a real gym rat! Going to a wedding reception on Sat, so I tried on some of my dress-up clothes...and they fit! Gotta love these results--not quantifyable from scale perspective, or measurable by the tape, but Boy Howdy-- slipping those used-to-be-too-tight pants on and getting that ever-so-snug shirt buttoned really made my day! Just typing that made me smile--what an attitude adjuster this BFL program is!

Go get 'em today!

Awesome BobbyA!  that is a great feeling when those clothes start to hang a bit :)  

Too tired yesterday to workout so I did back to back classes of bodypump and piyo.  Two hours!  whoot whoot!  It was my cardio day so it was all good.  Tomorrow LBWO.  Then off camping for the weekend :)  

Pump it up everyone!  :)

BobbyA - sounds like you are still hanging in there strong. I hope the wedding reception tomorrow is great and I am glad for you that you are slipping into those dress up clothes nicely.

Mosher - way to work it on bodypump and Piyo. 2 hours - that's gotta feel good!!! Enjoy the camping

Tonja - I hope the DOMS from Wed are now gone. I feel and know exactly what you are saying about "Double stuff Oreo's are my weakness & little girl picked them out and hopefully they will be eaten ASAP.  I need to work on getting my 6 meals in again - woke up at 2am & had 4 double stuff oreos (bad bad)." 

I too need to get back to better nutrition. In fact, the last week or so I have been a little sloppy with the eating and not making all the workouts. It is amazing how fast your body can change. I am up a couple pounds, but even more important to me is that my body does not feel as 'tight' as it did a couple weeks ago. I guess that is possible. I do need to get back into a better rhythm. I am still thinking about extend my C2 12 week work out a couple weeks as my week 8 was really light and my week 11 will be on a bike across MI. So I want to make up the weight lifting a little bit.

Then I need a couple weeks off for rest (hey didn't I just say I did that I did that in week 8 ;-)   ). Then I want to start back up into C3 (which will also be a little bit of a mix up over the summer as I have a mud run at the end of July, a ten mile run toward the end of August, and another longer cross MI bike ride in Sept. So my cardio will not be traditional BFL for several months. I still want to drop down in weight another 15 pounds (at least that is the amount I think I want to drop). I will know once I am near there depending on how my body looks and feels. It will be quite a few decades since I have been down to this weight - high school I think!

And finally, Perth, you don’t think I forgot about you do you - glad the scale is still moving down. I know a couple folks doing INSANITY - it does look insane. I will be curious on how you like it.

Hey I think they do a few boxing moves, so I included this picture below so you can check your form.

Frick, I think from your last comment that perhaps you have arrived at you BFL goals - I hope that is the case. Hopefully you are still hanging on the blog. Let us know how it is all going.

and to the rest, enjoy the weekend!

hey Run, no, my comment (although rather flippant) was just an overall comment on how proud I am that everyone is still cranking it out and sharing experiences.  I'm still here, just really busy with travel and work in Atlanta.  While I feel that I have met my goals, I know that "none of us are as smart as all of us", we can all learn from each other.

I finally thought I would shut up the kids I work with about planking.  This one spring chicken says how tough it is, blah-blah-blah, so I tried it.  One night, AFTER P90X Ab ripper, then dinner and a couple of beers  I held the basic plank for 30 sec, no prob but had to change positions after that.  After 2 minutes, I gave up.  Not really impressed with the workout and consider it more of a bar bet.  I still am not convinced that it should be part of a routine, but more of a physical test of endurance (like how many pushups can you do).  Long story, short, I shut them up at the office.

Also, came home this week to a surprise block party on Saturday ("Run4 style).  The paver guys assessed the job and determined I needed to build a couple more walls.  30 blocks, two days of hell.  I am done for the week, but feeling the pain now.  Almost done with the project.  Photos to follow.

One more week in Atlanta.  Packing my hooks, workout stuff and ready for another week on the road.

Cheers,

Yall

Also got a long board for fathers day (skateboard).  Talk about getting to be the cool dad on the block!  What great kids/wife.  Looking forward to good core workouts/cardio.