BFL for for Sun Feb-10-08

Good morning Belinda!

Today is supposed to be a cardio day to make up for a missed day last week, but the DOMS from PUB are really bad this a.m. I need to loosen up a little because my pecs area really aching. And I said I would heavy up next time? I don't think so anymore.
 
Just catching up on the yesterday's few posts after my last one.

Stephanie - I agree with Melissa that your meals look good. I found getting in that last meal is the most difficult, yet I think I get better results when i do it consistently. Try logging your meals on sparkpeople.com or one of the other sites to verify that you calorie and protein intakes are enough.

Gayle - Woo Hoo! no kids all night! I'm sure you made the best of it. Cardio Fusion is the poison of choice this a.m.? We'll see if I can get moving well enough to join you shortly.

Melissa - My GS's are on fire this year. The first order was supposed to include the booth sale, but now there's not even enough for that. I've got to run to a cookie cupboard to get a couple hundred more. And we haven't even broken into one of the boxes. Yet.

4 days of clean eating complete. Can I make it another 43 with all this temptation around?
 
Good morning!

Belinda, enjoy your rest/free day with your family.

Sherry, thanks for the info! I will check this out.

Gayle, I hope you had fun last night! I thought of you often.

bbl
 
Hey! Where is everyone! Didn’t I wake you with my squeals of joy! I was getting my HRM on when I decided to go ahead and step on the scale since I was still feeling thinner, and . . . I’m down 2 pounds since my last “official” weigh in 2 weeks ago!

My end of week 10 results are:

weight: 147 (down 7 pounds from the start)
body fat: 33% (down from 38%)
chest: no change at 37" (down 1" from start)
waist: down 1/4" to 29-3/4", (down 2-1/4" from start)
hips: still at 41", (down 1" from start)
thighs: 24" each (down 1" each from start)
biceps: down 1/4” each (were 11” & 11-1/4”)

My goals for this challenge are:
1) Weight < 150 #’s – DONE!
2) Waist < 30” – DONE!
3) Body fat < 30% - just around the corner
4) Hips < 40” – yeah, I’ll get it done

I’ll be celebrating by running the track above the rink with DD skates. I’ll wave to all as a sprint by!
 
Sherry,

FANTASTIC! :7 I know you must be flying high! You are my inspiration. I am finishing my 1st week with no weight change...I will be measuring tomorrow. Have fun running! If I can get my ds to run with me this afternoon we will join you! Wait up!
 
Good morning Sherry, Stephanie and Belinda!

Sherry - congrats on your 2lbs down!! You are on FIRE!!!

Stephanie - don't let that "no weight change" discourage you! That happened to me a few weeks ago.

Belinda - enjoy FREE DAY!!

So, as I already posted, I am not going to be weighing myself until Week 9. I did weigh myself this morning because I was hoping to be 10lbs down by the end of Week 6. I'm close, 9.2lbs down so far and I'll take it!!!

Got Cardio Fusion in this morning. I had so much sweat in my eyes, I couldn't tell if Gayle was there this morning or not...;) :7 .

Have a great morning everyone and I'll BBL!
 
Hello ladies

Im afraid I will have to become a lurker here agian,I just can't keep up with all my checkins :-(! But,if its ok I would like to pop in here and there;-)

I do wish each and every one of ya success!!!Keep on truckin ladies!

I will be over in the commit thead and the challenge thread:)

Have a wonder sunday:)
 
Thank you Stephanie,that was very sweet:) I will be lurking here and popping in from time to time! I like to get my meal/recipe/workout ideas here! Such knowledgeable ladies;-)
 
Good Morning BFLers!

I didn't make it here yesterday as it was my weigh-in day and I was super excited to weigh-in after a week of clean-eating and heavy weight-lifting sessions.....I didn't lose an ounce :( I was kinda depressed, but I'm moving on and keeping at it.

Amelia ~ Good luck!

Melissa ~ Great job on the weight loss. Cardio Fusion is a toughie!

Stephanie ~ Enjoy your run.

Sherry ~ Excellent results...keep up the hard work.

Belinda ~ Enjoy your rest day.

Today is supposed to be a rest day, but when I saw my chiro on Friday he said my muscles are really tight, so I'm going to do some yoga.

Any other words of advice/encouragement? My meals usually look like this:

Meal #1 : Oatmeal w/PB or cereal w/soymilk.
Meal #2: an apple or orange w/a small handful almonds
Meal#3: Tossed salad (greens, broccoli, tomatoes, HB eggs or chicken) 1/2 cup cottage cheese
Meal#4: baby carrots or celery w/hummus
Meal#5: whatever I cook for dinner...chicken, chili, soup, etc

On weight lifting days Meal#5 is preceeded by a protein shake as soon as I'm done lifting.
Any advice is welcome and apparently much needed ;) I also drink 64-96 ozs of water/day.
 
Good Sunday Morning to you all,

Belinda: I hope you enjoy your free day.

Sherry & Stephanie: Enjoy your runs.

Melissa: Cardio Fusion is great fun! This is a maybe for me too. :)

Yesterday's workout:

iTread set 21
SH Tri's & Bi's

I mixed this up like I did the other day with GS C,B,S and iTread 9.

Ran up to 1st fast interval
did the tri's wts: 15,8's and 5's
repeated 1st and added 2nd interval
did the bi's wts: 12's,25#BB,5's
repeated all the above and finished up with a good stretch.
Just over 5miles

I think for now on this is going to be my routine for upper body workouts. It just seems to fit nicely with mixing up running and then adding a series of upper body work.

Leg day is just that the same with cardio. On cardio days I will be doing fast sprints.

DH is coming...BBL Heidi
 
Good morning ladies -

Wow, I'm just trying to get through all the posts from yesterday. You gals were chatty!!

I love having a rest day. I love it MORE than a free day - actually. However, I do have these new yoga tapes that I want to try....

Okay so the ab workout on the i-train -- really wasn't a "workout" - Gayle!! :) But hey, it was something!

Melissa - I didn't realize your daughter was 8. Mine is too!! Isn't this a magical age!?

Sherry - Do I have to admit what weight I was using for PUB? Before I was doing 5/8/10 for chest flies -- I went up to 8/10/12 lbs. Boy can I tell a difference. And for bench press I was doing 8/10/12 and I went up to 10/12/15. Hey, it's only been 6 weeks -- give me another and I'll be hoisting my husbands 20's!! har har!!

Just had my cream of wheat -- and about ready to eat a power bar, then we are having egg salad from EFL for lunch. See, I'm pretty good on my free day. We plan on going out to eat for dinner -- so I'm saving all my calories for that!! :)

Sorry I didn't do personals for you all -- I have to go back and read over the posts again...

BBL
Michelle
P.S. Kathy - I think I'm going to do more "shopping" on i-trains today!!
 
Heidi -- I'm laughing out loud ... "DH is coming" -- I can just see you logging out real quick! :)

Can't you just turn on ESPN to keep him occupied? That's what I do!

Michelle
 
Heidi - you are so funny about DH!!!

Michelle - yes, 8 is a very magical age! She is just full of questions and things to talk about. And she is into everything! I just soak it all in. DH tries to soak it all in, but I think he's in a little bit of denial that she's growing up!

Okay, I'm done all of my cooking for sis's bday bash today. I purposely volunteered to make chili (among other things) so that I could control what goes in it! I have three crockpots going right now, not to mention the desserts. I'm going to try to focus on socializing and ignore the enormous amounts of food that will be there! Unfortunately, I've been so busy with this that I will not be able to cook any BFL-foods today. I think I have enough leftovers to tide me over into the middle of the week, though.

Ladies, have a great SUNDAY! I'll check back with 'ya later!!
 
Oh my! You girls have been having a party in here, lol. I'll have to come back for personals later (I'm running out to do errands in a bit).

I just wanted to post my workout from last night. I changed up my BFL workouts with different exercises. I was a little off on chest and triceps but I'll increase poundage next time. Here it is:

BFL Upper Body
Barbell Bench Press - (need to increase these weights) -
12 reps @ 45 lbs.
10 reps @ 50 lbs.
8 reps @ 55 lbs.
6 reps @ 60 lbs.
12 reps @ 60 lbs.
Dumbbell flyes - 12 reps @ 25 lbs. each

Arnold Shoulder Press (weight is per dumbbell) -
12 reps @ 12 lbs.
10 reps @ 15 lbs.
8 reps @ 18 lbs.
6 reps @ 20 lbs.
12 reps @ 18 lbs.
Bent Arm Lateral - 12 reps @ 20 lbs. each

One Arm Dumbbell Row -
12 reps @ 25 lbs.
10 reps @ 30 lbs.
8 reps @ 32.5 lbs.
6 reps @ 35 lbs.
12 reps @ 32.5 lbs.
Underhand Barbell Row - 12 reps @ 60 lbs.

Overhead Two Hand Tricep Press- (need to increase) -
12 reps @ 15 lbs.
10 reps @ 20 lbs.
8 reps @ 25 lbs.
6 reps @ 30 lbs.
12 reps @ 25 lbs.
Lying Dumbbell Extension - 12 reps @ 12 lbs. each (need to increase)

Barbell Curl -
12 reps @ 30 lbs.
10 reps @ 40lbs.
8 reps @ 42.5 lbs.
6 reps @ 45 lbs.
12 reps @ 42.5 lbs.
Dumbbell Concentration Curl - 12 reps @ 15 lbs. each

Assisted Pull Ups:
12 Reps
10 Reps
8 Reps
8 Reps

I also got up and ran 6 miles this morning using iTread 27 Drills (twice) and some Gilad Abs. I took some 6 week pictures. Biggest improvement was the side view. I'm just a waitin' on that "magic" 8 weeks I hear about on the boards, lol. Here's the link if you're interested:

http://www.picturetrail.com/gallery/view?p=999&gid=18661602&uid=940253

Kathy
 
Hello,

Michelle and Melissa...I am back very quickly. It is so frustrating for me not having a moment to myself as you know.

DH is resting...but I think if he hears me taping on the keys he'll be up again.

Kathy: That is a great upper workout. Next month I might have to check out the drills from iTread. It sounds interesting. Does this have floorwork with it (like a bootcamp workout) or is it all treadmill?

My tri's are pretty sore today from yesterday. But all is good. For the dips I have been using weights to keep my wrists in a good position and seems to work great. The same goes for the push-ups. My wrist is still giving me grief if I do them palms down on the bench or floor.

Keep up the good work everyone! Start a new week tomorrow. hear feet! BBL Heidi
 
Back from DD's skating and my run. Think I did about 2.5 miles, which makes sense for the time and calories burned. I didn't really count the laps. DD is saying she felt kind of stiff today, so think we'll be doing some stretching or yoga later.


Stephanie - Sorry I didn't wait for you to run. Had to take advantage of the time while DD skated. Thanks for your encouragement. As you can see by my stats, I'm not losing anywhere near the same rate as the "champions" on the BFL site. I am losing though, which does have me ecstatic.

Melissa - Your weight loss is fantastic! I'm not at 10 lbs. yet and I'm at the end of week 10. It's that great eating discipline you have that will help you get there.

Amelia - Go ahead and lurk, and chime in whenever you can. There are days when I find it very difficult to even stop by.

Tammy - Don't worry about the weight loss so early on. As you can see, mine is very slow. It's going to go, kicking and screaming, but it is going to go. You'll get there, too. Just keep hanging out with this motivating bunch. You might want to add that protein shake every day. If you are building muscle, you definitely need it.

Heidi - Sorry DH is driving you crazy about posting. Mine is so glad that I'm finally on every day. (He's a message board junkie with his riding buds). Questions about your workout - will do you think you are building muscle at the same rate by mixing it up in the same day rather than alternating days? Then again, you weren't really alternating, were you?

Michelle - I've been doing 10/12/15 for both flies and bench press. My pecs were screaming this morning. I didn't think I was going to be able to move my arms!

Kathy - You are looking great all around! With those weights you are lifting, I expect you'll get there in no time.


I realized that it's February, and by dropping by to chat with all of you, I hadn't even looked at Cathe's Feb. rotation. She's got 3 days of cardio, followed by 3 days of weights. Very different from what we are doing here. Any of you see it?

I'm in the mood for lasagna today. Anyone have some good recipes?

Oh, a GS is here to get some of these cookies out of the house. Thank goodness.

BBL!
 
Hi Girls -

Just checking in to say hi! You have all been going gang-busters as usual, I see!

I got back home from Boston last night - had a really great time, especially at the Fine Arts Museum on Saturday with my aunt and cousin. We don't have too much culture where I live, so it's a real treat to see all the beautiful paintings and prints and especially this cool exhibit on islamic calligraphy - so elegant!

Anyway - I got a little off track on my eating, since I was dining at my family's home, but that's OK. It was so nice to see them and I enjoyed the yummy treats!

Today I am eating clean again (M1 - protein shake, M2- whole wheat english muffin, flaxseed oil, string cheese) and I did PUB! Man that shoulder work will get you! I have never made it above 5 lbs for the heavy set :>

BBL and hope you all have a great Sunday --

Christina
 
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