Here’s yesterday’s LB Workout. Eh. It was an OK workout, but I’ll strive for much improvement next time. I’m walking like a wounded old lady today, so must’ve done something right... but I definitely took the easy route.
Quads:
Leg Press
1x12 – 90 lbs.
2x10 – 90 lbs. Oops, “forgot” to add weights. Ha.
3x8 – 90 lbs. Oops, “forgot” to add weights. Ha.
4x6 – 180 lbs.
5 x 12 – 90 lbs.
Leg Extension 1x12 – 60 lbs.
Hamstrings:
Sitting Leg Curl
1x12 – 70 lbs.
2x10 – 80 lbs.
3x8 – 90 lbs.
4x6 – 10 lbs.
5 x 12 – 70 lbs.
DB Lunge 1x12 – 15 lbs.
Calves:
45 Degree Calf (got a really good burn with these)
1x12 – 110 lbs.
2x10 – 120 lbs.
3x8 – 130 lbs.
4x6 – 140 lbs.
5 x 12 – 120 lbs.
Standing Calf Raise 1x12 – 130 lbs.
Abs
Decline sit-ups w/10 lb. weight
Hanging leg lifts
Cable Crunches
About today’s title: I’m seriously looking into an entirely new training workout – lifting heavy with lower reps (not BFL style at all). In fact, it’s 4 full body workouts per week with 2 HIIT’s and 1 SS. I still have much research to do… so we’ll see how soon I make the transition. Probably not for several weeks. My goal isn’t to bulk and then cut – that’s definitely not for me (I’m afraid it would suck me into some yo-yo diet madness again). I’m confused about whether I can add lots of muscle and lean out at the same time. Seems like everything I read about gaining muscle says you'll inevitably gain fat as well. So basically I have no idea what I’m doing, but I feel I’m ready for a change in my program. I really think BFL is an awesome program and helps people once afraid of the weight room to ease into it, but I’m feeling ready for forward progression. I’m no expert and still have a lot to learn, but if I wait till I feel I have enough knowledge, I’ll be waiting forever. Besides, I really hate loading the weight plates on the leg press with each set. HATE IT.
Food is good and clean. According to the calorie zig-zag calculator, I'm supposed to average about 1480 calories per day to lose weight. Here are my totals for this week so far and my plan of attack for the remainder:
Mon: 1420
Tue: 1641
Wed: 1450
Thu: Target - 1320
Fri: Target - 1350
Sat: Target - 1620
Sun: Target - 1350
Again, I really don't know what the hell I'm doing... hopefully this plan of attack is OK.
This morning’s workout was HIIT on the elliptical. I want to give my shins a little rest from running. It was a good workout, but certainly not as satisfying as Tuesday’s.
****Whine Alert****My shins are really hurting. Every time I build up to a really good treadmill HIIT routine with continuous improvements my shin splints rear their ugly little heads. It’s really frustrating. Hopefully the physical therapist can help me with these as well as my knee. Wah.
****End Whine****My lower body is hurting in all the right places. I’m actually looking forward to tomorrow’s upper body workout and upping the weights from Monday. Mojo is still going strong. Ba-da-bing.
Stef and Pamela – I’ve been so busy with packing, work project, moving sale, blah, blah, blah. The only times I have a chance to call is too early in the morning or too late at night. Things should settle down soon. Pamela, I’m so disappointed that I’ll miss meeting you at Phat Camp. ARGGG. =(
Jim – the chest presses are coming right along. I feel more soreness in my chest than I ever have and I really appreciate your pointers. You’re a rock star. My chest and I thank you!