...but I'm hoping to hit a 10 at 20 in both resistance and incline by the end of this Challenge - for a minute anyway...

I'm actually kind of amazed by it still myself, Sil. I was like the least athletic of my entire family growing up - hated soccer and team sports - and I still remember myself at my heaviest, when I couldn't climb up a flight of stairs without taking a breather! In one of those big Lane Bryant dresses - the cotton ones that just slip over your head 'cos that's the only thing that will fit!

Last year I did two metric centuries on my bike (haven't had time to do anything like that this year). I'm used to doing long workouts - many times within 70%-85% of my max HR on average...but it's doing BFL, and these quick intense MAS workouts, that the fat is REALLY starting to come off, especially in my arms - and my legs do feel slimmer - Jim swears they are!

Had a killer UBWO this morning! I still haven't changed my exercises yet. I am waiting until I reach 10 of UBWO and LBWO. I think I'm at 8 or 9 now. It's hard to change the workout when you only have the dumbbells and barbells to work with. I've been over to Planetkc, and I just can't decide what to change to. It was a little harder this morning, because I am back to the 4:AM workout. I was doing it at 6:AM while on vacation, so it is taking some getting used to. My husband is working nights now, so I am staying up later because the kids hear bumps and noises in the night, and keep waking me up to see what the noises are!

Got made fun of yesterday for toting around a pitcher of Myoplex that I made for my 2nd meal. I used the Braun mixer at work (which made lots of noise), and lots of ice, so I had to use a pitcher to drink it in, since it makes so much! I think today I'll try a ready to drink Myoplex!

Challenge 2, Day 3!!!

Had a really terrific LBWO - hit my quads and hammies HARD. Got a '10' on Leg Press at 320 pounds for six reps - dropped to 270 for the last set of 12s, finishing off with leg extensions at 95 pounds... Then did smith straight-leg deadlifts and good mornings (owww...). I am really planning on hitting my calves hard this go round - got the weight up to 200 on the standing calf raise (Smith machine again).

On the way out of the gym this morning, the gal who covers the front desk gave me such a compliment! She had told me before that she is also doing BFL - today she said that every week I am changing before her eyes! Hearing that made me feel so good!

I've made a BFL Challenge binder - with sections for my progress reports from both challenges; a graph where I can record my measurements and bodyfat %'s; exercises (printed off the Internet) and motiviating articles (including Pam B's story and photos), etc. I've printed off the entire Hussman site and inserted it as well...sometimes it's just easier to have a hard copy rather than get on the 'Net.

Hello all! Well, I am on my 3rd day and so far so good. I still feel cravings for my refined carb snacks that I love (WOW potato chips and Skinny Cow ice cream sandwiches), but it is really helping me to know I have a free day coming up though. I am really trying to keep in the forefront on my mind what he said in the BFL book about honoring promises to your self. I am proud of myself thus far. Yesterday we ate lunch at a Chinese buffet, which has the potential for a MAJOR downfall for me. I stayed away from the rice and ate chicken and broccoli. Today for lunch was the hamburger place down the street where I stuck to my plan of having the grilled chicken breast (no bun) and fruit salad.

Workouts have been good, although I have quickly learned I am alot stronger than I thought I was. I wasn't sure exactly at what weights to start in order to hit a 10 at the end and for both my UBWO and LBWO didn't hit a 10, except for my triceps. Kept my notes and know that I need to start with higher weights next time. As a former all-aerobic exerciser, it was pretty hard mentally for me to accept only 20 minutes as a full workout.....that is, until I actually did it. I felt like I had worked so much harder in that 20 minutes than I did in my old hour long aerobics classes.

Do any of you know of a good website to get ideas for different workouts for UB and LB? I am sure I will tire quickly of this if I don't have some variety. As always, thanks for your help!

Keep up the good work everyone!

Debbie

Debbie~~~ You are so right about needing variety. That's why I love the gym. At home I'm stuck with only dumbbells.
Check out the website www.exrx.net/
Click on Exercise Instructions, then on Exercise and Muscle Directory. Then click on list titled Exercises. If you click on a body part, it will list numerous exercises and even show a mini-demo of the exercise..
Hope you find this as helpful as I did (thanks to MrsJim )
~~~Sil

Deb - You're doing great! Don't worry, the cravings will subside, I promise!!! Just keep eating those CLEAN carbs. And make sure you get some veggies with that chicken breast! - include 'em in at least two of your meals.

Last night I made Joe's Special - yummy! (If you want the recipe, check www.leanandstrong.com and go to the Cooking Library). Actually I've changed my recipe a bit - I now use twice the amount of frozen chopped spinach - two boxes instead of one - and toss in some sliced mushrooms as well. Gotta get those veggies in...

Fortunately for me, the Japanese fast-food place near my work (Mydashi Restaurant) offers a choice of white OR brown rice, which is great because Jim only likes brown rice when I make it (I use the Near East Brown Rice Pilaf and Creative Grains - both great!). They know how I like my rice bowls - grilled chicken, with brown rice, light on the sauce and extra extra veggies (cucumbers mostly!) Mmmm...

The website that Sil mentioned is great! I printed out the ones I use and put them in my BFL notebook for reference. A terrific book is Arnold Schwartzenegger's New Encyclopedia of Bodybuilding - it has tons of exercises (and it weighs a ton as well). Retails for $50 in hardcover but I got mine on Half.com for about 12 bucks in paperback. Arnold be de MAN (along with Bill P of course!). Pam B (check L&S if you don't know who I'm talking about) uses Arnold's book as well.

Generally I change my UBWO/LBWO's every four weeks. On my first challenge, I used the "Training Zone" offered by EAS - there's a link to it at the bottom of the www.bodyforlife.com site homepage. It's a no-brainer - the workouts are all laid out for you - all you need to do is figure out the poundage.

Guess what? Hussman changed his site AGAIN!! Check it out! www.hussman.com/eas Now I'll have to print the whole darn thing over again! I strongly recommend printing it out and reading it often - along with the BFL book.

as time was a huge constraint tosay I got up early and ran I went only 15 min as I did not get out of the house in time but did hit 10 briefly, i did longer intervals going 3 /1 instead of 2/1 so I was impressed. I als oknwe that my bellycancing lesson was tonight. (day 2) They wil take the class up starting in september. I got such a gut ach I thought that I would die! tomorow I have my first session with my trainer. I need that extra shove!!!

Sil, thanks for the info on the website. I will definitely check it out this weekend when I have more time.

MrsJim, thanks for your encouraging words. I think this is the most positive, actice, and upbeat thread out here on 3FC! It's very inspiring!

I'm still hanging in there, but I have to admit, I am looking forward to my free day!

Debbie

This IS the most upbeat thread on 3FC!!! I think it's all those endorphins...

Another suggestion on your menus for each day - On L&S message board, Tall Jen (TJ) does a daily menu check. Post your menu each day - she'll critique it for you. It really helps to get outside feedback! Do that for as long as you need to until you get your daily menus set...

I also look forward to Free Day - in the past I've been going absolutely nuts but I'm going to mellow out a bit starting this Sunday...check this out from the Q&A's on www.hussman.com/eas -
Hope John doesn't mind me quoting from his website here!!

OMG I think I hit 10 on everything today. He worked my legs, and uppers as well. as he was testing me to see where I was with weights and ability. I admit that I am pretty wimpy but I manages to do it. I waas a bit shakey with some of them but I did it!!!

he also had me do the oliptical for 30 min in intervals. I did a real hard push on that!!!!

Food was bad after I left the gym I had to go to a meeting 1.5 hour away so I jumped in the car and drove by the time I was there I was so ravenous that I ended up eating the pizza that they had. i really did not want to eat it as I wanted to stay OP but I had nothing else and I had been up all day with no food. BAD MOVE!!!! I should have stoped at 1 but no not me I went for #2. but after that I was OP for eating!

I'm back!!!
Hi everyone,

I was completely off track during my trip to the east and I feel it and hate it...eating clean and gym tomorrow. I am going to restart challenge two (pix - the whole thing - I didn't take pix before now for B4's of C2) I know I was doing emotional eating because I was so off base this past week. Very emotional both seeing my boys (in Boston) and being back home (NYC). Plus everyone took me out to eat..3 times a day...egad. It's been a really off week. I realized I don't even enjoy nonBFL food anymore. Except for Sabretts that I can't get in California, there wasn't much I really enjoyed eating.

The heat was a killer but the humidity was worse. I was thrilled to get back to dry and cool california!!!

We have new people!!! Yeah! I will go back and read the thread tomorrow and say hi individually. For now I just wanted to check in.

Susan

Welcome back Susan~~~We missed ya ! ! !
~~~Sil

GLAD TO SEE YA BACK, SUSAN!!!!

I think we've ALL missed ya...

Gotta get ready for work, going to be an easy day since my boss took today off...will write more then. Had a KILLER UBWO and then went to Spinning - couldn't resist!!! Later...

Let me tell y'all about it...

First off had a KILLER UBWO. I've been mostly concentrating on the Smith machine since I can lift more weight but don't have to worry about a heavy barbell crashing down on my toe! I have been totally sore the past few days - expected this since I had a week + off...feels good though because that means it's working!! I wish I knew how much the Smith machine bar weighed though - I'm guessing around 30-35 pounds. So here's what I'm doing for upper bod:

Chest: Smith incline chest press, finishing off with Incline DB flyes.

Thought I could do the flyes with 20 pound dumbbells but had to drop to 15 midway through the set...

Shoulders - Smith Seated Press, finishing off with Smith Upright rows.

These seated shoulder presses were so easy with DBs but much more difficult on the Smith. Love the upright rows though!

Back - Lying rows on that back thingy (where you put the weight on, lie face down at an angle and lift up) finishing with Smith Bent-Over Rows. I REALLY want to get my back defined!!

Triceps - Close-Grip Bench Press on Smith finishing with DB kickbacks. My tri's are a lot weaker than my biceps so I'm mostly working on the negative...

Biceps - my favorite! Seated Alternate DB Curls (started with 10, up to 20 pounds) finishing with Concentration Curls (since I hit a 10 on the last set of alternate DB curls I had to drop from 20 pounds DBs to 15 lb DBs for these).

After this workout, couldn't resist going to Spinning class - I haven't been in ages and I love it! Everyone was AMAZED to see how much more fit I'm looking! I was going to take it nice and easy but Curt started playing songs from Jr. High (Heart, Aerosmith, Led Zep etc) so I probably cranked more than I should have...love it!

Thank goodness for Glutamine - if it wasn't for that, I probably wouldn't be able to MOVE this week!

Susanje, after you recover from jetlag don't forget to post! See ya soon!

MrsJim~~~Sounds like you had a great UBWO. I also had mine today. Lately I have felt that I get a better WO from the DB's rather than the machines, so I'm trying to do most of my UB that way for the next 2 weeks. I still have alot of weakness on my left arm and cannot get past #10 on the backwards tricep extensions (and still keep good form).

Afterwards, i did 30 min of moderate cardio on the elliptical. I tried playing around with the incline and resistance. I get a MUCH better WO on incline of 11-13, as this includes the glutes and quads. Above 13 and it only affects the glutes. So, I'm sticking with inclines of 11-13 and increase the resistance as I go along.
Always learning, always changing

Everybody have a great weekend
~~~Sil