This has to be a step in the right direction...right?

[gardengirl447]

Todays Workout
FLIIB (45s/rest)
WGDL 3 x 10 @ 95
T Push Ups 3 x 10 on bench 45*
BSS w/overhead press 3 x 10 @ 5/e
Underhand Pulldown 3 x 10 @ 75
RDL w/Bent over row 3 x 10 @ 55 (+5)
Lower body russian twist 3 x 10 @ bw

I just noticed all the messed up numbers in my last B workout! this round is 3 sets at 10 reps... hahaha I must have been really out of it after that workout to be so messed up in my typing.

I felt great after todays workout but I am BEAT for the week, I have pushed myself really hard this week in each workout. - great week all around.

[gardengirl447]

Todays Workout

Circuit done TEN times
30 JumpingJacks
5 Squat Thrusts
5 BW Squats
5 Push ups (45*)

that equals
300 jumping jacks
50 squat thrusts
50 squats
50 push ups (45*)

okay this was exhausting! I cant even think of timing myself yet. I was delirious by the end I had to make tack marks in my w/o log to track each completion of the circuit. I am out - Iam starving

[nutbar]

Holy crap! Ten times! Great (but insane) job!!

[kfisherx]

Holy Moses. No wonder your head crashed into your plate of food in your avitar.

[gardengirl447]

Todays Workout
Fat Loss II A (30 sec) (-15sec)
Front Squat 3 x 8 @75# (+5)
W.G. Seated Row 3 x 8 @ 85#
Supine Hip Ext w/leg curl 3 x 8 @bw
Barbell Shoulder Press 3 x 8 @ 60# (+10)
Dynamic Lunges 3 x 8 @ 50#
Russian Upper Body Twist 3 x 8 @ 9lb Med ball

Yowzas!

[Bytsi]

Awesome workout Heather!!! I agree with Karla - there's a good reason your avi is sound asleep in her dinner

[missjane]

I always loved those WG Rows in FLII!

[gardengirl447]

I did this circuit 3 times through.

Y-Squat x 15
PushUp x 15
Body Rows x 15
Planks @ 30 sec
Lunges x 12/each leg
Jumping Jacks x 60

30 Sec rest then repeat

Total Time 15:50
Followed up with 5 min on bike cool down

[gardengirl447]

Todays Workout
FLIIB (30s/rest)
WGDL 3 x 8 @ 100 (+5)
T Push Ups 3 x 8 on bench 45*
BSS w/overhead press 3 x 8 @ 5/e
Underhand Pulldown 3 x 8 @ 85 (+10)
RDL w/Bent over row 3 x 8@ 65 (+10)
Lower body russian twist 3 x 8 @ bw

The crystal light is saving me after these workouts - I dont know how I would function. My arms and legs were shaking after my workout today.
Feeling good - wrapping up Fat Loss II this week... new program on the horizon...

[nutbar]

Great job on the PRs!!

Originally Posted by gardengirl447

Feeling good - wrapping up Fat Loss II this week... new program on the horizon...

What's next? Is there a FL III (can't remember and don't have my book handy) or are you switching up completely?

[stingo]

Yup there's an FL III, and it's a butt kicker for sure.

[gardengirl447]

I did this circuit 3 times through.

Y-Squat x 15
PushUp x 15
Body Rows x 15
Planks @ 30 sec
Lunges x 12/each leg
Jumping Jacks x 60

30 Sec rest then repeat

Total Time 13:38 (-2.12)

Well, Im going to KICK start my self with...Im almost afraid to say it with all the controversy surronding the marketing....I bought WSFL.

I am totally amped up to start on Monday!! I am setting up everything this weekend as far as food, understanding the program and workouts.
Its along the same line as what I am doing with my food and workouts now - just a different caloric intake and timing of foods. I am committed and ready! Bring on the fatloss baby!

[gardengirl447]

Todays Workout
Fat Loss II A (30 sec) last one
Front Squat 3 x 8 @85# (+10)
W.G. Seated Row 3 x 8 @ 85#
Supine Hip Ext w/leg curl 3 x 8 @bw
Barbell Shoulder Press 3 x 8 @ 60#
Dynamic Lunges 3 x 8 @ 60# (+10)
Russian Upper Body Twist 3 x 8 @ 9lb Med ball

Felt a few aches and pains on this one - hopefully I am not dying tommorow!

[nutbar]

Originally Posted by gardengirl447

Fat Loss II A (30 sec) last one

Woo hoo! Congrats on surviving!!

[gardengirl447]

Todays Workout - Day 1 - WSFL
Squats - 105 lbs
Circuit A - 5 times
Circuit B - 8 times
Intervals - had to skip 5 min cool down.

WOW! It was a tough workout I really pushed on the circuits and then with the intervals at the end I pushed as hard as I could - I was dripping sweat. swweeeeeet. (freak i know)

Food - 100% compliant... I even tried Tillapia for the first time. Easy to make and was alright (for a non fish person).

I am starting to tighten up after standing out in the chilly air for 3 hours...brrrr I thought it was May??? We will see how I feel tommorow.

[gardengirl447]

Todays Workout - Day 2 - WSFL
Cardio - Intervals w/ steady state

My core is so sore- no coughing, no sneezing, no laughing... hahaha
Someone at my work asked why am I punishing myself? Funny question.
This cardio setup sounded easy - but was tough, I am wiped out.

Food - 100%

I have to say the one meal I was afraid of yesterday ended up my favorite. PB, Blueberries and choc protien....tasted like hot fudge with BB (I had heated the frozen BB in the micro and used hot water - i was freezing see yesterdays log) Cant wait to have this one again.

The undeviled eggs of hardboiled eggs with hummus is great too! And WAY filling.

[gardengirl447]

Today's Workout - Day 3 WSFL

Let me start out by saying how freaking tired I am! Todays workout took everything out of me. My shirt was soaked thru with sweat (I think if i wrung it out it would have produced...) I am begining to think I have an obsession with sweat - anyway I digress (told you I was out of it). Todays workout made me want to cry - that was before the intervals, since I am posting I obviously made it thru.

IncDBPress - 25/e
3ptRow - 25, 25, 30
Circuit 1 - 5 times/10 min
Circuit 2 - 3 time/10 min
Intervals - bike

Much room for improvement on circuit 2, I wanted to move faster but couldn't. I mistakenly did 20#db/each for step ups - way too much for speed. My core was still burning from Mondays pushup/jackknives so that slowed me a bit too. But if I measure a workout in sweat & tears this one was by far the hardest.

Food - 100% - so far everything on the plan has been good. The key for me is prepping the night before. With the 3 kids and after school sports I would never be able to do it with out the help/support of Tony. He is AWESOME - I love him very much!

Results: I got on the scale this morning - down 2.5 pounds since Monday morning. I will not let myself get excited... yet.