BFL for Fri Mar 07th 2008

Hi Melissa,

You know I would never do something like that. I am glad that you were able to walk away from the greasy D's! Good Girl.:)

Hi to Lainie: Were you up late last night? Or just at a low point this week? We all have times of incredible energy and other days that you just want to curl up in a comfy corner. I hope that you are able to get in some type of workout today however. You will feel better after I am sure. Did you get a chance to ask your PT about strenghening exercises for your knees?

Have a great afternoon. BBL Heidi

(suppose to be working!)
 
Hi again!
Belinda – WooHoo! That’s super that DH is going to get you squat rack. It’s so nice to be able to lift heavy at home without struggling to get the barbell over your head!

Sherry – For some reason, I don’t do kickbox workouts very often. I have KPC, Cardio Kicks, and Kick Max though. My personal favorite is Cardio Kicks because it’s more of a hi/lo with kickbox moves. So I guess my pecking order would be Cardio Kicks, KPC, then Kick Max (but keep in mind I’m not a real kickbox fan, lol).

Amelia – So glad to see you back with us! Enjoy your new workout gloves, I need to get some!

Heidi – Yoga for Athletes is the only yoga DVD I do most of the time. There’s something very soothing about that DVD that I like!

Carolyn – I hope you enjoyed PUB. Which machines are you trying out?

Gayle – I totally understand! I spend way too much time on the computer. I check in here and also have a personal journal over at the YaYas. I think I like to read about working out as much as I enjoy working out, lol. Great lower body workout! Oh, and congrats on the PTA presidency, too.

Rhonda – I’m so sorry you’re still under the weather. Maybe you can try Walking Strong but modify it to a lower incline and nix the weights. I have to ask….did you preview the Iron Girl Runerval DVD yet? I’m dying to know what kind of intervals it has on it. I’ve got it on my never ending wish list, lol. Oh, I don’t use braces or wraps either. I actually have a knee brace from my ACL surgery that I was supposed to wear for a year to two years after the surgery but I just couldn’t get used to it. I have a pretty strong back, legs and core (just looks mushy, lol) so I don’t really feel the need for a back brace either. I just make sure I brace my core when I lift heavy. Probably too much info….lol.

Melissa – I really understand what you’re going through. These last few weeks for me haven’t been all that “clean” either. I find myself craving more carbs when my mileage creeps up and just plain hungrier when I lift heavier too. My results would probably be better if I cleaned up my act a little more but for now I’m just moving forward. We can do this! Oh and RESIST the donuts, lol!

Lainie – Kids are so funny! The come up with the strangest things sometimes. My two oldest kids are 18 months apart and they used to tell me some far out there stuff, lol! I hope you enjoyed your workout.

Okay, now that I’ve written a novel….I’m going to add my thoughts on Survivor. This is the first season in a while that I’ve actually kept watching. The last few seasons someone on there bugged me so much I couldn’t watch, lol. I really hate the “smoochy” stuff, it’s like you’re there to play a game and not make out (oops, that was bad, lol). Oh, and Joel deserved to be played just like he played other people too. I don’t understand why they’d hang on to Chet, other than to keep his vote. I felt bad for him when Joel was dragging him through the obstacle course! And what about Jonathan’s knee….yuk!!!

Kathy
 
Hey guys! I read everything, but just wanted to say HEY and get moving! I've promised myself that I can have PC time AFTER I work on (and perhaps COMPLETE) a project. Guess what today's project is! I'm going to the basement to re-arrange my workout area. I want to bring my power tower out more into a central area so that it's easier to do the squats (remember, I use the dip handles as my squat rack). Right now, it's behind and to the side of a support pole and in order to do my squats, I have to lift it, take a few steps forward and to my right before I can even be in position to squat! SO......................off to the basement to PLAY! Be back later, assuming I make some progress down there!

Oh....and I have to confess that my eating has slid. Tuesday was Free Day, but so was Wed and Thurs! lol NOT TODAY!

Time to work!

Gayle
 
OK, finished my lower body and abs workout. I did it BFL-style but I went really light and didn't squat very low to go easy on the knees--still not sure if I overdid it.

Here's what I did:

DB Squats (wt per DB)
12 @ 8 lbs
10 @ 10 lbs
8 @ 12 lbs
6 @ 15 lbs
12@ 12 lbs
BB Squats
12 @ 27 lbs

Staight-leg Deadlifts
12 @ 8 lbs
10 @ 10 lbs
8 @ 12 lbs
6 @ 15 lbs
12@ 12 lbs
DB Lunges
12@ 10 lbs

DB Calf Raises on Step (so lowering heels below step)
12 @ 8 lbs
10 @ 10 lbs
8 @ 12 lbs
6 @ 15 lbs
12@ 12 lbs
Angled Calf Raises
12 @ 10 lbs

Floor crunches
12 reps, then 10 reps
Reverse crunches
8 reps, then 6 reps
Twist crunches
12 reps
Crunches with soles of feet together, legs bent to sides (like frog)
12 reps

The hardest things with my iffy knees were the squats and lunges, but I made it.

I'll do personals in a separate post so it's not too long.

[font face="comic sans ms" font color=purple]***Lainie***
fitness blog: http://fitnessfig.blogspot.com
dream blog: http://dreamerfig.blogspot.com
http://bestsmileys.com/exercising/7.gif
If you want to give God a good laugh, tell Her your plans.[/f]
 
You know, when I was paying for my groceries today, I realized I'd done a pretty good job of buying almost everything around the perimeter where the fresh stuff is. I think that's a good thing.

Belinda, sorry you're having keyboard trouble. A few days ago Ewan dropped an airplane on my keyboard and the J broke off. It looked like it was fixable but I hadn't managed it yet. Then last night the J key went missing--after I saw Ewan near the computer, so I think he is the culprit again. Argh.

Sherry, my favorite Cathe kickboxing workout is KPC, and I also really like 4DS KB. I don't know how to compare them except that there's a lot more combos to KPC of course. KPC is lots of fun, I think.

Amelia, good luck with the new plan to wait to eat an hour after workouts. I've been waiting a half hour and sometimes it's tough (like right now I want to eat but it hasn't been long enough).

Heidi, I wasn't up super-late last night but I am still catching up on sleep missed earlier in the week. I tend to need at least 7-8 hours of sleep or I feel sleepy the next day. I really envy my DH who can function well on much less sleep. Just for whatever reason I just can't (even when eating well and exercising). I see my PT again on Monday so I'll ask about what I can do at home. I do have a set of PT exercises to do, but they are unweighted floor exercises. However, at my PT sessions I do weighted stuff on machines.

Carolyn, do you have a weight machine at home? What kind?

Gayle, ouch, feel like such a wimp after seeing your weight numbers on your workout. :p But of course I am recovering from an ankle injury and wonky knee troubles, so I haven't done much lower body in months.

Rhonda, hope you feel better soon. Don't be afraid to take some rest. I felt like I spent almost the entire winter sick, so I know how it goes.

Kathy, you had some impressive weight numbers, too--please tell me you've been doing this for a while to get to those. :)

Melissa, good job resisting the donuts.

OK, going to go eat. Want to eat something healthy before I gnaw off my arm (pretty sure that wouldn't be healthy).

[font face="comic sans ms" font color=purple]***Lainie***
fitness blog: http://fitnessfig.blogspot.com
dream blog: http://dreamerfig.blogspot.com
http://bestsmileys.com/exercising/7.gif
If you want to give God a good laugh, tell Her your plans.[/f]
 
Well, I ended up doing 4DS total upper body. I think I fried myself. I started out great but by the time triceps and biceps came along I could barely lift my ususal weight. I think next time I'll split it up.

I'm not sure what kind of weight machine we have but it is very versitile. It has a bar that is on a slide, a removable 45 lb bar, 300 lb olympic weights, a bench for leg extensions, leg curls, bicep curls. A seated chest press.Also a rowing contraption and several different pull down handles that you can adjust the weights. I can also do pullups and chin ups on it. I tested myself today and did some chest presses with 65 lbs using the slide bar (just in case I got into trouble) It was actually pretty easy on the slide. I'm just going to play around with everything and fine my weight for all the exercises and hopefully start doing BFL style workouts soon. Gotta be ready for STS!!

Melissa - Great job dodging the donuts. Those are the one thing that really don't appeal to me.

Kathy, Gayle and Belinda - My goal to to be able to use the same weights you all do for your BFL style workouts.

Rhonda - Hope you feel better soon!

Hi to Heidi, Ameilia and Sherry

Carolyn
 
Carolyn - your weight bench sounds awesome! Lucky girl! Donuts usually don't appeal to me either, it's just weird that I was craving one last night and then someone brought them into work today. If there was a donut in front of me last night, I would have eaten it for sure! Today, it was easier to resist.
 
Melissa-donuts, GS cookies, homemade cream cheese pound cake, PIZZA! What else is there? HA!

OK...PROGRESS in the basement and I'm liking it so far. Dave (SO) and I chatted on the phone and he's coming over tonight to see if he can build me a rack/shelf to suspend the TV up in the air so it's easier to see from my TM and my stationary bike. What a guy! My next step is to clean the puzzle mats before I put them back. I'm thinking of just putting them in the bath tub and cleaning them that way (my basement is unfinished and gets that foundation cement dust on things). But now I'm MORE psyched to workout! Maybe it will help with the MUNCHIES!

Gayle
 
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