Spooky’s BFL blog

The life and times of a fat chick on Body for Life!

Day 1/84 May 4, 2009

Filed under: Body for Life — spooky @ 1:23 pm

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.

 

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