Good morning. Sorry I was MIA yesterday. I needed to take a step back from the PC the last few days. I find myself sitting in front of my computer too much, pushing everything else off, and that’s not working for me at home. It’s not you ladies….it’s just me sitting here, vegging while I surf the net, this site, BFL site, etc.
I’ve shifted things around a bit for my workouts. I’ve been feeling like I’m just not getting out of them, what I WANT and NEED to get out of them. So this morning I went back to your basic BFL lower body weight work! And WOW! LOL I even changed things in this workout too, like using DBs, or raising my heels (see below). I may not have maxed out on all the exercises because my heaviest DB is a set of 30s, but I wanted to just switch it up and confuse the body. I’ll tweek numbers from here using a BB! I really LIKED this workout! (I posted it below at the end).
Today, since I didn't get to clean my friend's house Wed, I'll be doing that right after the bus. Then it's work/school. Then home for a quiet evening. The PTA is having movie night for the 3-5th graders, so we may be doing that tonight, but we'll see. I PROMISE to check in after work! (and report how my little legs are feelin' too! HA!)
Gayle
BB Squats
12 – 80#
10 – 90#
8 – 100#
6 – 110#
12 – 90#
Leg Extensions
12 – 90.75# (increase all these sets next time)
Deadlifts with DBs on step
12 – 15s
10 – 20s
8 – 25s
6 – 30s
12 – 20s (increase all these sets next time with BB)
Leg Curls on bench
12 – 57.75 (I don’t like these so much, lol)
Leg Extensions on bench
12 – 55#
10 – 66#
8 – 77#
6 – 88#
12 – 66#
DB Squats with heels raised
12 – 30s
Angled Calf Raises with DBs
12 – 15s
10 – 20s
8 – 25s
6 – 30s
12 – 20s
Single Calf Raises
12 – 30s (need to increase all these somehow, but don’t have more DBs)
Plie Squats with DBs
12 – 15s
10 – 20s
8 – 25s
6 – 30s
12 – 20s
DB Squats with heels raised
12 – 30s (increase using BB)
Needless to say no energy for weights either ;( so I took the week off. 
