Spooky’s BFL blog

Well I have achieved total body soreness. I imagine by the time I’m working tonight my legs will be REALLY sore.
Food has been spot on. Lower body workout today, as follows:

Dumbbell squats
12 reps @ 20#
10 reps @ 24#
8 reps @ 30#
6 reps @ 40#
12 reps @ 30#
Leg extension machine
12 reps @ 30#

Stiff-legged deadlifts
12 reps @ 16#
10 reps @ 20#
8 reps @ 24#
6 reps @ 30#
12 reps @ 24#
Dumbbell lunges
12 reps @ 20#

Angled calf raises
12 reps @ 30#
10 reps @ 40#
8 reps @ 50#
6 reps @ 70#
12 reps @ 50#
Seated calf raises
12 reps @ 50#

Crunches, unweighted, in pyramid sets, so a total of 48
Oblique crunches, set of 12, each side

Tomorrow is more HIIT. I saw that we have more expresso-style machines coming soon, both a treadmill and either an elliptical or an arc trainer (I glanced really quickly and I hate both of those machines HA).

Also, today I noticed this sign in the locker room:

What is that about? Sexting? Taking covert pics of people changing? WTF?

I’m considering purchasing a body composition analyzer. I’m curious to see how my body fat percentage changes through this challenge.

Today is day 2. I’m still kind of coasting along on yesterday’s momentum. I can feel yesterday’s weight training, especially in my shoulders, upper arms, and chest. This morning I completed my HIIT on the expresso cycle at the gym. This is a really cool machine! Fun because you can steer and pass people. Not so fun because I felt rather like puking at the end. I’m taking this as a 10 in perceived effort so this is good. Plus I didn’t actually puke so that is even better.

Working on water. Drinking my second bottle now, 2 of 4.

Food for today looks like this:

M1: One whole egg, canadian bacon on WW toast, coffee.

M2: Oatmeal, cottage cheese (not together!)

M3: Large green salad with hardboiled egg/cheese/tuna, red potato (baked)

M4: Protein shake.

M5: Whole wheat pasta, tomato sauce, turkey meatballs.

M6: Greek yogurt, apple (or other fruit).

Currently working on planning tomorrow’s (lower body weights) workout and food intake. Vacation is officially over and it’s back to work tomorrow and the next day.

Today is day 1 of my body for life challenge (and boy can I feel it). This is a 12 week challenge so this is day 1 of 84.
If you don’t know anything about body for life, it’s a program that includes intense weight training 3 times/week and high intensity interval training (HIIT - cardio) 3 times/week. One eats 5-6 small meals per day (balanced carb and protein portions) with 1 free day a week. My program runs Mon-Sat with a free day on Sunday. That means no exercise and eating whatever. YAY.
I’m going to track my weight workouts here, at least, so I can see my strength gains over the course of the program. Today was an upper body day and my shoulder and arm muscles are twitchy now. I definitely worked them to failure.
Here’s what it looks like (I’ll indicate it with each exercise but I’m into building functional strength and recruiting as many muscle fibers as possible so I rarely use machines).

Dumbbell bench press:
12 reps @ 20#
10 reps @ 24#
8 reps @ 30#
6 reps @ 40#
12 reps @ 30#
Dumbbell flys:
12 reps @ 20#

Overhead shoulder presses (my shoulders are notoriously weak and spindly):
12 reps @ 16#
10 reps @ 20#
8 reps @ 24#
6 reps @ 30#
12 reps @ 24#
Side raises:
12 reps @ 16#

Dumbbell rows (each group of reps is done on each side, of course):
12 reps @ 12#
10 reps @ 15#
8 reps @ 20#
6 reps @ 25#
12 reps @ 20#
Lat pulldowns:
12 reps @ 40#

Tricep extensions:
12 reps @ 8#
10 reps @ 10#
8 reps @ 12#
6 reps @ 15#
12 reps @ 12#
Pushdowns:
12 reps @ 30#

Incline bicep curls:
12 reps @ 16#
10 reps @ 20#
8 reps @ 24#
6 reps @ 30#
12 reps @ 24#
Standing hammer curls:
12 reps @ 12#

Hoping to improve upon these numbers soon. I’m very fatigued. I had a protein shake immediately following the workout and am going to make something else to eat soon.