[beesknees]

Originally Posted by beach_plums

You are special! I hate these, with a passion--yet I do them anyway. They always make me feel pukey, even when just doing bodyweight. I don't know what it is about them.

Great workout!

Thanks! I meant special as in special needs -ha ha. For some reason I like exercises that I can feel in my butt and hammies. Two places that I want to feel the burn, ya know?

Originally Posted by nutbar

Congrats on the GWF and burn rate!! But this liking the BSS?

Originally Posted by dillytl

What she said!!

Very cool about running into the friend from high school!

Yeah I know, strange about the BSS. In Built for Show there is a version that I get to do where the working leg is elevated, just to make it all that much worse.

I am hoping the burn rate from GWF is somewhat right. If it is, then I am definitely in a deficit.

Originally Posted by msmogreen

Awesome calorie burn. Yay...someone else for me to envy . I also love BSS. Okay, wait, love may be a bit strong, but I look forward to doing them.

yay another BSS liker! is liker a word? Since you say don't love....

Originally Posted by coudygirl

nice workout! wowww on the calories burned 2582 huzzah! (there's my dork word for the day!) haha.

LOL @ huzzah! We say that at work all the time...you aren't a dork. Or maybe we all are?

Originally Posted by GinnyLou

Wow, nice burn! It definitely makes you more conscious of moving. Are you going to do any comparisons with your Polar? I would be curious to see what your differences, if any, would show.

Thanks Ginger. I am more aware of moving around now that I have it on all the time. I have bene waering the Polar for my workouts and have been writing them down, but I will have to go through my GWF chart and count up the minute burns - there isn't a way to select only an hour of time on that thing is there?

Yesterday's burn came in at 2608. That included a 35 or so minute run @ 9 minute miles outside (it was colder then I planned on! I almost wimped out but made myself go) Then I picked up around the house, got ready for my brothers hockey game, went to the game, stood there a lot but no significant movement. I was up until midnight randoming around and watching the Tudors, but that was about it! But I am definitely making a point to stand rather then sit and walk around more.

A cool thing happend at the gym today.

A woman maybe in her late 40's, really fit, nice arm definition, fairly thin, was on the smith machine next to my power rack. I noticed she was watching a lot of what I was doing. After I moved on to my incline bench, she came over to me and started asking me about front squats and if I could show her how to do them! I said sure! I told her I wasn't a trainer or anything, and she looked confused and said "Oh well you have such good form you look like you are!" She said she usualyl did dumbbell work at home, but had just been hired by the gym to be a trainer. So I showed her the ins and outs of front squats and back squats. I tried to teach her the form stuff that I knew and what worked for me. It was fun! She said she was impressed with what I was doing and that I knew so much. I said I do a lot of reading online and follow programs from books, so I told her about NROL4W and this forum and how they changed my outlook completely on exercise. So it was fun to talk to someone. Hopefully I will see her around again.

Here is the workout:
Built For Show, Spring A2

A) DB Snatch
5 x 30
5 x 30
5 x 30

Superset
B1) Front Squat
5 x 65
5 x 75
5 x 75
5 x 85
5 x 85
B2) Step Up
5 x 25's
5 x 25's
5 x 25's
5 x 25's
5 x 30's
Superset
C1) Barbell Bent Over Row
5 x 65, all 5 sets

C2) Barbell Incline Bench Press
5 x 65, all 5 sets

Superset
D1) Wood Chop
15 x 40
15 x 40
D2) 3 pt Plank
30 sec. each side x BW
30 sec each side x BW

I think we are off to go ice skating. DH is sick again and is napping on the couch. I don't know if he is up to it.