Went to the gym today. I'm definitely going to renew.
A1 Seated Rows Sets 1-3 60/12
A2 Dumbbell Bench Press Sets 1-3 15/12
B1 Underhand Lat Pulldown Sets 1-3 50/12
B2 Dumbbell Shoulder Press Set 1 15e/4 10e/6 Set 2 12e/12 Set 3 12e/11
C1 Reverse Crunch Sets 1-2 BW/15
C2 Plank Set 1 60sec
Question: On shoulder stuff, I simply cannot lift more than 15# especially with the left arm. Do I just keep pushing myself at 15 indefinitely until I can do more? I have to say I think my shoulders and arms look really great but I feel kind of wimpy just doing 15#!
Don't worry about the number on the weight - worry about good form and improved form, more reps, etc etc... esp. w/ shoulders - you don't want to piss 'em off!
It's not like you're chest-pressing 8# pink db's, right?
I think I know the answer to this, but could you try a shoulder press with a barbell? I'm thinking not, unless you can use one under 45-lbs. I workout at home, and have a wimpy 1" barbell, so it's lighter. I've been having problems with my right elbow lately (only with certain moves), and I'm going to see if a barbell works better. Other than that, don't worry about feeling wimpy. You look pretty amazing, no matter what weights you're using.
Pauline, shoulders seem to take longer for me to make progress, too. I think it's because it is a smaller muscle group and most movements are lifting away from the body with no added support (such as a bench) in most of the movements. That's my theory, but I admit I really don't know that, I just assume it .
Hi, Anne! I have done bench press with the barbell. I can do 45# but I find myself relying on my right arm to make up for the weakness in my left arm, so I think db bench press is the way to go for me.
Is the problem because you need to go up another 5-lbs? I use a set of wrist weights as sometimes my powerblocks jump 5-lbs at a time. Although, eventually I'll probably splurge on a set of plate mates (or some such thing). The only issue I suppose with taking them to a gym would be forgetting to take them off though.
A1 Front Squat Sets 1-2 45/12
Made sure of perfect parallel form.
A2 Step-Ups Sets 1-2 BW/12 (on bench)
Form number one here as well. I'll add weight after I can step this high easily. Did pretty good about not pushing off rear leg.
A3 Seated Good Mornings Set 1 45/12 Set 2 55/12
*I added these instead of doing the 3rd set of A1 and A2 because I definitely do not need too much quad work! I figured this would be a good way to get my butt in gear.
B1 Supine Hip Extension/Leg Curls (Level 2) Set 1 BW/8
B2 CableWoodchop Set 1 50/12 Set 2 40/12
I was only supposed to do 1 set of 4-8 but I wrote it down wrong, so I'm feeling pretty perky about that!
C Side Plank Set 1 30s each side
No problems here. I may extend the time even though the program doesn't.
Logged food today for the first time in forever. I'm currently at 1712 cal. P105 C227 F48. I may or may not eat a snack.
Hi Pauline! Just wanted to say hi and nice workouts! Which part of BFS is this? I skimmed over the other parts but have been doing spring. Almost done with phase 1 of spring and will do phase 2 next.
Your workouts look great. I like your streamlined meals idea. I think I am going to try the same thing this week. It may be boring, but at least I don't have to spend hours planning everything out. I bought one of those huge cans of tuna at Costco and I'm going to have a salad with tuna for lunch every day this week.
I felt really good about this workout - like I was ahead of the game again and not just dragging through. Probably because I've cut out all the thin mint cookies, cheezits, and twizzlers and replaced them with healthy high protein snacks!
A1 Pull Throughs with toes pointed in (subbed for Front Squats)
Set 1 80/12 Set 2 80/10 Sets 3-4 90/8
I was supposed to do 4 sets of 8 and screwed up. I subbed these out to work more on my hammies and glutes instead of quads.
A2 Step ups Set 1 BW/8 Sets 2-4 5e/8
I did these on a bench and didn't let my back leg work!
B1 Supine Hip Extension Set 1 BW/8 Set 2 BW/10 (both Level 2)
B2 Cable Wood Chop Set 1 40/12 Set 2 50/8
C Side Plank Set 1 30s each side Set 2 45s each side
Another solid workout. I am making gains each workout, but I'm not recording most of them as PRs because I'm too lazy to go back and see what my last PR was!
Another solid workout. I am making gains each workout, but I'm not recording most of them as PRs because I'm too lazy to go back and see what my last PR was!
After I finished my workout, I felt like I should do more but while I was working out in each set, I felt there is no way I can do more. I think that's a good place to be. Went home and made a pwo shake with 8 oz milk, 1 scoop Jay Robb vanilla, 35g Naturally More pb, and a banana. It had 44g of protein in it along with a bunch of calories but still well within my cal bank for the day.
C2 Plank Set 1 60 sec After I finished my workout, I felt like I should do more but while I was working out in each set, I felt there is no way I can do more. I think that's a good place to be. Went home and made a pwo shake with 8 oz milk, 1 scoop Jay Robb vanilla, 35g Naturally More pb, and a banana. It had 44g of protein in it along with a bunch of calories but still well within my cal bank for the day.
I know that feeling. The workout feels hard as hell while you're doing it but soon after you feel you could have done more. It is as if you forgot already. But I think that is good because it keeps you hungry for more! And it also means you're recovering quickly, and that's a good sign, too.
B1 Pull throughs Set 1 90/5 Set 2 100/5
I subbed 2 sets of pull throughs for the fifth set of squats and step ups. Getting my butt in gear again... I did the side planks and hip extensions at home because I had to go get the kids from school.
B2 Cable Wood Chop Set 1 50/5 40/5 Set 2 40/10
Focussed on keeping arms straight so reduced load.
C1 Side Plank Set 1 45s each side
C2 Supine Hip Extension Sets 1-2 BW/10 (both Level 2)
Just saying hello as I'm passing through. Sounds like you're getting some really good workouts in, which is good. I'm with Kathy, sounds like you're recovering well - which is a very good thing.
Whoa 10 days without lifting and you come back and PR!!! I totally bonk after a rest week so you must have been doing some heavy duty work on your off time.
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The BIGGER I get the smaller you look
I don't think it is unusual to come back stronger after some time off. That happens to me. Your muscles get a chance to repair and grow. But then I'm not going for the weights that Karla is, so that might be a different story.
Well, I managed to get 2 workouts in this week. I did do some heavy lifting of book boxes one day, so I'm good with that. My baby's birthday was yesterday and she turned 9! I can't believe it!!
Saturday, April 4, 2009
BFS Fall Phase 1
A1 Seated Row Set 1 65/8 Set 2 75/8 Sets 3-4 65/8
I did 4 sets of 5 reps with 75, so I thought I'd try this time, too. I managed to do something to the muscle on my right upper back/shoulder and thought the rest of my workout would be a wash, but after some stretching I was able to continue but went for lower weight to be safe.
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Linear Mode
