****BFL for Fri Jan 25th 2008****

bayerngirl

bayerngirl

Cathlete
Hey girls,

Kathy thanks for posting your workout the other day! I had a lot of fun! Enjoy your workout!

I am done with my workout! My arms are fried! I really like the BFL workouts, I get a change to watch TV!

BFL upper body workout!

DB chest press (weight is per dumbbell)
12 reps @ 20 lbs.
10 reps @ 25 lbs.
8 reps @ 30 lbs.
6 reps @ 25 lbs.
12 reps @ 20 lbs.
DB Chest Flyes – 12 reps @ 20 lbs.

Side Laterals (weight is per dumbbell)
12 reps @ 8 lbs.
10 reps @ 10 lbs.
8 reps @ 15 lbs.
6 reps @ 10 lbs.
12 reps @ 10 lbs.
Seated Overhead Press – 12 reps @15 lbs.

Two Arm DB Row (weight is per dumbbell)
12 reps @ 15 lbs.
10 reps @ 20 lbs.
8 reps @ 25 lbs.
6 reps @ 30 lbs.
12 reps @ 20 lbs.
DB Pullover – 12 reps @ 25 lbs.

Lying Barbell Tricep Extension
12 reps @ 10 lbs.
10 reps @ 15 lbs.
8 reps @ 10 lbs.
6 reps @ 15 lbs.
12 reps @ 10 lbs.
Kickbacks – 12 reps @ 10 lbs

Alternating DB Bicep Curl (weight is per dumbbell)
12 reps @ 10 lbs.
10 reps @ 15 lbs.
8 reps @ 15 lbs.
6 reps @ 20 lbs.
12 reps @ 15 lbs.
Hammer curls – 12 reps @ 15lbs.

Hi to the rest of the girls!

Have a great Friday!
Belinda

http://www.PictureTrail.com/gid16930497
 
Good morning Belinda and all who follow!

I haven't been here the past couple of days. No time to post, not even in the morning. I even missed yesterday's workout,but I'll double up today and that should put me back on track. As I read through the past coupe of days threads, looks like others are struggling to get everything done, too.

Today the kids are off school for record day, and I took the day off because we're taking the Girl Scouts on a field trip to a Ford assembly plant. Waiting for one of the girls to be dropped off shortly, then I plan to get PUB in - though don't think I'll quite keep up with Belinda's weights.

BBL with personals and such. I can actually check-in throughout the day today.
 
Hello ladies!

Sherry - glad to see you! Have fun with PUB. I just finished. Nope I didn't match Belinda's weights either. I think I will post my weights though...

12 reps - pink weight
10 reps - purple weight
8 reps - green weight

har har har -- just kidding!! :)

I am so glad it is FRIDAY!! After a 20 minute cardio session tomorrow and week 4 will be done! Yah!! Wow, this is going by pretty quickly!

I'll be back later to chat!
Michelle
 
Michelle** I pushed myself today! Next time I need to go lite on my back! Kathy lifts heavy! My arms are fried! Enjoy your workout!

Sherry** have fun with your double workouts today!}

Kathy**Assisted Wide Grip Pullups how do you do them? Not sure what that is! It is not in the book!:+ :p
10 reps
8 reps
6 reps
6 reps




I don't have a barbell! Lying Barbell Tricep Extension should been Lying dumbells extensions! Sorry! I can't even copy!



Belinda
http://www.PictureTrail.com/gid16930497:+ :p
 
Hey guys. Drive by post. Head is all clouded and I'm trying to talk myself into NOT working out because of it....but the guilt! lol I slept in, and after the kids get on the bus, I'm going to tackle High STep Training Advanced. Not BFL. But this entire week has been weird anyway, so why not, right? I know I SHOULD rest, but that will come Sunday.

Sorry I've been MIA. Things should settle down after work today.

BBL

Gayle
 
Good Morning to you all,

Belinda: Great upper job on the weights!

Hey Michelle: I will be doing the PUB after DS gets off to school.

Hi Sherry: We understand....things can get busy. Have a great day with the girls. Enjoy your workout too. }(

Hi Gayle: Did that cold finally catch you? Hope you feel better soon. If you are dragging butt today because of your cold it might be wise to just take a well deserved rest day. :)

Hello to everyone else that hasn't checked in yet.

BBL Heidi :7
 
Morning! We had a little snow here yesterday! We don’t get much so it’s always an event, lol. The roads were a little icy in some spots but overall not too bad.

We went to see the movie Spirit of the Marathon last night and I LOVED it. It gave a history of the marathon and chronicled different runners (2 Elites, 1 young couple with a baby, a young married woman, an elderly father/daughter duo, and a young single mom). The elites trained with trainers, most of the others trained with a Chicago runners group, and one trained alone. It showed their training leading up to the 2005 Chicago Marathon and the actual race. One of the Elites was my hero Deena Kastor and it was right after her injury and rehab. She came back to set a record at the Philadelphia Distance Run and win the Chicago and London marathons that year. Talk about inspiring! Anyway, I enjoyed it immensely and will probably buy the DVD (if they ever release it to DVD).

This morning I did the standing segment of Amy Bento Abs + ME ABs and did the following BFL Lower Body workout:

Barbell Squat –
12 reps @ 100 lbs.
10 reps @ 105 lbs.
8 reps @ 110 lbs.
6 reps @ 115 lbs.
12 reps @ 110 lbs.
Leg Extension - 12 reps @ 75 lbs.

DB Back Lunge (weight is per dumbbell) –
12 reps @ 15 lbs.
10 reps @ 20 lbs.
8 reps @ 25 lbs.
6 reps @ 27.5 lbs.
12 reps @ 25 lbs.
DB Deadlift - 12 reps @ 40 lbs.

Leg Extension –
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 75 lbs.
Wall Squat – 15 lb. dumbbells held for 60 seconds

Barbell Static Lunge –
12 reps @ 80 lbs.
10 reps @ 85 lbs.
8 reps @ 90 lbs.
6 reps @ 95 lbs.
12 reps @ 90 lbs.
DB Deadlift - 12 reps @ 40 lbs.

One legged calf raise (one dumbbell w/one leg on step) –
12 reps @ 22.5 lbs.
10 reps @ 27.5 lbs.
8 reps @ 32.5 lbs.
6 reps @ 37.5 lbs.
12 reps @ 32.5 lbs.
DB two legged angled out calf raise - 12 reps @ 40 lbs. each

******
Belinda – Great workout! I use the P90X Pull up bar that fits in a doorway. I bought if off ebay. I “assist” with the Iron Wood Bands that I loop around and use as leverage. I hope that makes sense. If you go to a gym it’s similar to the assisted pull up machines you see people using. And yep, you can sub dumbbells for the barbell tricep extensions. I have an old “Firm” padded barbell that I use that’s still in great shape after 14 years of use!

Sherry – I hope you have fun at the Girl Scout field trip. The Ford Assembly plant sounds interesting! It’s good to see you back.

Michelle – LOL! Hey, I used to do Margaret Richard’s workouts and she can get you in amazing shape using 3, 5, & 8 lb. dumbbells! Yeah, I can’t believe we’re coming up on the end of week 4 already! I am absolutely loving this plan.

Gayle – I hope your cold gets better soon! I hate the clogged up head feeling, ugh. HST sounds like fun, I miss circuit workouts.

Morning Heidi and all to follow.

Kathy G
 
Well said Heidi -- Gayle, if you are sick then you can (should) miss a workout. I know I keep saying "I'm not going to miss a workout in these 12 weeks" -- I should amend that say... "unless I'm sick."

Melissa - here's the pudding recipe from EFL (I mix it in a slushie maker - it looks like one of the magic bullets.)

1 cup skim milk
1 packet protein powder (yesterday I used dark chocolate!)
(blend)
2 T of sugar fee, fat free pudding (once again I used chocolate!)

Mix together and chill. Makes two servings.

When I use vanilla protein powder I mix it with butterscotch or pistachio pudding, mmmmm. Or I use banana powder mixed with banana pudding. They are ALL good. :) I don't even chill - I just mix and eat! Then I have one for the next day.

Michelle
 
Oh my gosh Kathy!! Your workout -- my mouth is on the floor.

You just squatted ME today -- and six times!! (I stepped on the scale this morning and weighed 115). Oh my goodness!!

Yes, I started with the pretty pastel colored weights -- and slowly moving away from them!! My arms are still pretty weak. I used 8, 10 and 12 lb dumbells for chest today. My lower body is "getting there" -- I bought the barbell and can finally match Cathe in PLB. Let me tell you the first time I lifted that 40 lb barbell onto my shoulders to do leg presses -- I thought I was Wonder Woman!! :)

It is so great seeing all of your workouts!!! I am so inspired!!

Michelle
 
Belinda-look at those numbers, girl! WOO HOO on the upper body workout! I laughed at your comment about watching TV while doing BFL workouts! ME TOO! I actually get to see the weather and the local news! LOL

Sherry-enjoy your trip with the girls. Sounds fun. But, what is ‘record’ day???

Michelle-so your weight workout logs are color-coded, hugh ? LOL Too funny! You’re ROCKING this 12 weeks! 1/3 of the way done after tomorrow’s workout!!! KEEP IT UP!!!!!!!!!!!!!!!

Heidi-thanks for the suggestion, (I took it too) :(

Kathy-EXCELLENT workout for you too! Glad you liked that movie. I’m really hoping they release it to DVD. I would have gone too, but we were so busy last night! I wonder what kind of sales it brought in!

YUP…the cold caught on, I think it really hit me hard last night during DS’ basketball game (which went into overtime and OUR team won by a single POINT). Then at Book Club, my ears were ringing and I had to keep getting up to blow my nose in the bathroom so I wouldn’t disturb the chat! LOL As for this morning’s workout, I’d BARELY call it a workout! I got thru the first circuit huffing and puffing. Moved onto the second, and my nose was running like a faucet which I could handle, but my HEAD was just pounding and pounding. SO……I unhappily stopped. But I do not want to put myself out longer than needed, so I believe that this weekend is going to be 1 or 2 rest days! (Oh, the horror, lol).

With working in the cafeteria with these kids, we’ve had sooooo many kids just throwing up. So many of them have that “I don’t feel well” look in their eyes. Pink puffy eyes, red runny noses, drooped shoulders. It’s quite sad. Why would you send your kids to school like that? GEESH! (ok…back to the topic) Anyway….we’ve got so many kids absent that there are several tables that are completely empty. A few kindergarteners missed the entire week of school last week. It’s been pretty bad. So I think I need to count my blessings that I only have a cold and not that stomach bug!

Hopefully, this weekend (which is supposed to be pretty quiet except for a game tomorrow afternoon and Bunco tomorrow night) I’ll be fully recouped and can KEEP UP WITH YOU FINE LADIES!

YOU ALL ROCK!

Gayle

p.s. headed out to school. I’m going to walk up again today, hoping the fresh air helps clear my head!
 
Belinda - Okay, finally had a chance to look over YOUR workout! Wow. Since I just did upper body this morning -- I can't even imagine doing that!!

My weakest is my shoulders. The weights you used for side laterals is awesome!! Okay, I will CONFESS - the shoulder part of PUB is a killer for me. Three different types of shoulder raises, including side laterals -- (my confession, deep breath) my "starting" weight is the "twigs" from my Firm bar. Oh my gosh I'm soooo embarrased that I just admitted that!!!!!

Michelle
 
Hi back again,

Workout done!

Michelle: Don't feel bad! I am in awe at Gayle, Belinda and Kathy's workouts. I just did PUB and I am with you on the shoulder workout. I am using 3,5 and 8# DB's for this. When I get to the front raises with 8's I find it really, really hard to get them up there. Talk about a big time struggle. :eek: For the biceps again I had to go down in the weights. I did today's workout with 5,8 and 10# DB's. My right bicep is giving me grief...it just feels so weak for some reason. Maybe it has something to do with my wrist problem. At certain angles my wrist hurts pretty bad...like when cutting veggies or scrubbing pots. It's an angle thing. As for push ups...I am very careful to do just a few because this hurts too much to put weight on it. I forget about tricep dips!
I will be having it looked at FINALLY by the orthopedic doc the first week of Feb.
Anyway....you are doing great and you will be getting stronger everytime you do one of these workouts. Just make sure to move up in your weights gradually. :)

Question: I don't have protein packets...is this equivalent to one scoop of protein powder?

Gayle: I am glad to hear that you are going to take a break. You'll come back even stronger for it. :)

Awesome workout Kathy and Belinda!}( WOW!!!!!

Off to shower and do house stuff. BBL Heidi :7
 
Michelle – DO NOT feel bad about the weights you are using. As long as they challenge YOU then they are the right weight. As you get stronger (and you will!), you’ll just have to keep upping them until you feel challenged again.

Gayle – Yikes, those poor kids! I remember all the wonderful viruses my kids brought home for school and daycare. I barely dodged the bullet on this last cold my 22 yr. old caught at work, he was sick for 2 weeks. My symptoms just turned into sinus congestion (which I get a lot anyway). I hope you feel better soon!

Heidi – The packets are usually more calories (but with higher protein content and sometimes carbs if they’re meal replacement). I drink a scoop of protein powder mixed with water or a little juice/water immediately after weight workouts. (I know BFL advocates waiting an hour, but I’ve always heard the window for absorption into your muscles is 60 minutes). Conflicting information….as is status quo for fitness stuff, lol.

Kathy
 
Thanks Heidi and Kathy!! :)

I haven't bought the big container of protein powder yet. I've been buying the myoplex lite which comes 20 individual packets in a box. It has chocolate/pb; chocolate/mint; chocolate truffle; and dark chocolate. Can you tell I like chocolate? They make awesome shakes and awesome protein pudding -- (especially the truffle!).

Gayle - hang in there!! We are all sending you healthy vibes!!

Okay Melissa, where are you? Aren't you working?? And bored yet?? :)

Michelle
 
Hi girls,

Gayle** sounds like you need a rest day soon! There is noting wrong you taking a day off and relax! You have been working out a lot! I like doing BFL UB like this at home, I was watching Guiding light! (I am watching GL for more than 20years), but I always missed it because I always workout around that time!

Heidi** I am glad you enjoyed UB workout! I use for PUB shoulder? 8/10 that is it! I really was surprised at myself with my shoulders today! I bet I will feel them tomorrow! You and Michelle are going to laugh at me!

Kathy**my goodness you and Gayle lift heavy! WTG on your leg workout today! Sounds like a good movie! I bought one of those Pull up bar that fits in a doorway. Maybe I should pull that one out! I don’t think I can lift myself up! LOL!

Sherry** I hope you have fun at the field trip!

Michelle** I don’t have” 1 packet protein powder “! I only have the protein powder! How much do I use? Where can I buy those? Great job on squatting ME six times!! You will feel those tomorrow! WTG on the weight! Michelle you are so funny! My shoulders are very weak! Those 3 different types of shoulder raises in PUB, I don’t go very heavy! Don’t feel embarrassed! They get me every time even with lighter weights! I really pushed myself today! Maybe I was aiming more for Kathy’s weights! I just wanted to see if I can do it! LOL! That girl can lift heavy! I am so impressed with her weight!


See you in the morning!
Belinda
 
Hey guys. I'm with you all on enjoying seeing the weights we all use for our workouts. I was looking at Kathy's thinking, "I've got legs on Monday....I'll show HER!". lol

Shoulders are my all-time favorite upper body part to work, I think because they develop so easily on me. But I'm a lower body weight junkie too. I'd lift lower body everyday if it were good for me! LOL

OK...back from work. A weird thing happened. At around 11am, which was 2nd grade, I started to get the chills and minor aches in my back. You know...those aches that tell you the FLU is coming? Well, that's how I felt. But it PASSED within 30 minutes! LOL All better now! Quickest flu I've ever had! :D

The weather is gorgeous out, just windy and cold. Nice walk too!

Gayle
 
“I was looking at Kathy's thinking, "I've got legs on Monday....I'll show HER!". Lol “

LOL, Gayle….I love it! I used to be able to squat 140 lbs. before my injury so I’m slowly making my way back up. ;) I can squat more but don’t have a spotter (he’s usually upstairs snoring, lol).

I actually need to go buy a 25 lb. standard weight plate for leg extensions because 75 lbs. isn’t enough. I only have (7) standard weight plates and they take up most of the load bar on my extension. Hope that makes sense, lol.

I’m looking forward to seeing your workout on Monday (but only if you feel well enough…okay?) :)

Kathy G
 
Hello everyone. HERE I AM!! And Michelle, unfortunately, I'm REALLY working today...NOT COOL!!!

Alright, so I checked out Belinda & Kathy's workouts...HOLY MOLY! I bow to you ladies!!!!

Belinda - up to 15lbs on side laterals?!?! YOU ROCK. 10's are about as heavy as I can go on side laterals and that's pushing it to the max.

Kathy - nice leg workout. One ?: on DB Back Lunges, are you stepping back into the lunge on each rep? Also, do you think that Leg Presses are a good sub for Leg Extensions? Inquiring minds want to know..;-) .

Michelle - thanks for the protein pudding recipe. I have EFL, but I must have totally missed the Dessert section. I have BSN chocolate fudge protein powder, so that should work. I also have banana creme & whipped vanilla. I'll have to experiment w/different kinds of pudding...:9 !

Sherry - HI! Nice to see you. Life getting in the way of posting, huh???!!!! Have fun on your Girl Scout field trip. My DD is in GS's. Are you gearing up for the GS Cookies?

Gayle - sorry to hear that you are not feeling well. Get some good rest in this weekend and hopefully you'll feel better soon.

Hi to Heidi!!
 
Hi Melissa!

Just peeking in to see what you are up too. I too am suppose to be working....Shhhhh.

What is your plan for tonight?

Ohhhhh! A bird just flew into the window...scared me half to death!:eek: Going to check to see if its ok...

BBL Heidi :7
 
Back again...

No bird found...I guess it was ok.
I keep a small birdcage handy for when they knock themselves out to hold them until they come too. Otherwise my cat would get them and have an easy snack. YUCK! Poor things.

Well back to work....BBL Heidi
 
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