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

[exer_cited]

Hi Heidi! Do birds fly into your window often? That happened to me while driving one day last week. It really startled me and DD. NOt sure if the bird survived or not..:-( .

Tonight is LB. Not sure what I'm going to do yet. I might do PP LB 3x premix again. I'm stuck on that one now! Or, I might do more of a BFL-style workout. I need to find some rockin' music to put on my iPod though.

Did you already get your workout in today?

 

[Kathy G]

Belinda – You could probably loop rubber tubing with handles around the pull-up bar to assist you in the lift (that’s the way I’m using the Woody Bands). Let me know if you want me to find a picture of the exercise. I just got my pull-up bar a couple of months ago and it’s great!

Melissa – Yep, I’m stepping back into the lunge. I *think* leg presses primarily work the hamstrings and glutes and extensions are predominantly quads. I’d substitute leg extensions with an ankle weight (like in Legs & Glutes, I think….where Cathe has you hold a barbell for balance while standing and *extend* your leg with ankle weights on. If you have some heavy ankle weights (or can double up on them), it should work. Let me know if I need to be clearer.

Heidi – Yikes! Do you work in a tall building? Poor birdies, lol.

Okay, back to work….

Kathy

 

[HPLECTRA]

Hi Melissa:

I did do my workout early today. I ended up with PUB abs included and the stretch. I was going to do an iSculpt #12 but started then stopped because I was to beat from the Cathe workout.

There is a deck out back with bushes around it and the birds are always flying to and fro. They tend to chase each other and end up into the windows. It is really sad to see them passed out from hitting so hard. This is why I have the cage. Ok...yes I am a nature nut.

Hi Kathy: We were posting at the sametime.

Have a great workout later! BBL Heidi

 

[exer_cited]

Thanks Kathy. I remember that exercise in Legs & Glutes. I'll use that as my sub and double up my ankle weights. And I think you are right about leg presses working the hamstrings and glutes.

 

[carolyn122162]

Good Friday Afternoon!!

I finally have a moment to post. This morning I did the Step Only Premix from Cardio Fusion. Much easier to get through all of it when doing the finished combo instead of building it up.

Kathy - How in the world do you squat so heavy? Do you use a Smith Machine or Squat Rack? I have a Smith Machine but have never tried to do squats with it. I'm afraid if I went too heavy I would snap my back or something. Definitely would need a spotter.

Belinda - Great job on the upper body routine. Do you find doing the BFL routine easier/harder than any of Cathe's UB routines? I feel like I need music to be able to workout and I don't have any w/o music.

Gayle- Sorry your not feeling 100%. It must be your body's way of telling you that you need to rest. Listen to it You have been pushing yourself since October. Take a deep breath and regroup for Monday. WE NEED YOU!!

Hello to Melissa, Heidi, Michelle and everyone else.

Carolyn

 

[Kathy G]

Carolyn,
Great workout! I still haven’t mastered all of BM2, so Cardio Fusion is still sitting on my shelf collecting dust. ;(

I’m using this squat rack at home:

http://www.walmart.com/catalog/product.do?product_id=5280822

When I go to the gym I like to use the smith machine, too. I think using a squat rack actually strengthens your core more because you have to “walk out” of the rack before you can squat, where as the smith machine is stationary.

Talk to you all tomorrow, have a great evening.

Kathy

 

[Sherry K]

I finally have a chance to stop by. The field trip went well. We are so lucky this year to have a group of well behaved girls who all get along. If any of you ever do come to Detroit (has the only marathon with a route through 2 countries!), I think any of you would enjoy watching trucks being put together.

In a bit we're heading to the library's used book sale - have to hit it on the first night. I'll get in PLB once we get home, and that should have me back on track, though the weight won't be quite what some of you others push . . . I used to squat much more in my younger days. Maybe I'll get there once again.


Belinda - Great workout for you again today. Once of the girls brought a chocolate sandwich for her lunch - yes, Nutella. I have to say it smelled more appetizing than my turkey wrap.

Michelle - I'm right with you on the weights. It's ok to be lightweights, as long as we're seeing results. I use 3/5/8 for front/side raises also, and those 8's have me shaking!

Heidi - the poor birds. I use protein powder, too, mixed with either water on light soy milk. I've been thinking about switching to Myoplex to see if the extra calories/nutirients would produce better results.

Kathy - The marathon movie sounds inspiring, but I'll need to wait until the DVD. I did pick up The Queen to watch this weekend. My neighbor runs outside in all kinds of weather - 6 degrees this morning and she was out there. I'm not quite that dedicated.

Gayle - Remember that it is ok to take it easy once in while. It will help you get better faster. And you are bound to catch something several times over being around those kids all the time.

Melissa - The girls are geared up for cookies like never before - I think it has to do with studying economics recently at school. They can't wait to do a booth this year. Those cookies will be in my house in a couple of weeks (I'm the cookie mom, too) - oooh, the temptation!

Carolyn - I haven't done Cardio Fusion lately - maybe that will be on tap for my cardio tomorrow.



And hello to anyone that I missed.