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BLACKANDI's Recent Blog Entries
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Monday, December 08, 2008
20 mins of HIIT on the 6th.
10 mins of power walking on my day off on the 7th. I couldn't help it.
:)
Friday, December 05, 2008
Upper Body
Start Time: 8pm
End Time: 9:30pm (it's a long story)
Int. = Intensity
Chest
BB Bench Presses, 12 reps, 30lbs., Int. 8
BB Bench Presses, 10 reps, 30lbs., Int. 9
BB Bench Presses, 8 reps, 40lbs., Int. 10
BB Bench Presses, 6 reps, 40lbs., Int. 10
BB Bench Presses, 12 reps, 30lbs., Int. 10
DB Bench Presses, 12 reps, 20lbs., Int. 10
Shoulders
Seated DB Presses on Ball, 12 reps, 20lbs, Int. 9
Seated DB Presses on Ball, 10 reps, 20lbs, Int. 10
Seated DB Presses on Ball, 8 reps, 20lbs, Int. 10
Seated DB Presses on Ball, 6 reps, 30lbs, Int. 10
Seated DB Presses on Ball, 12 reps, 20lbs, Int. 10
Front DB Raises (standing), 12 reps, 20lbs, Int. 10
Back
Bent Over BB Rows, 12 reps, 20lbs, Int.5
Bent Over BB Rows, 10 reps, 20lbs, Int.6
Bent Over BB Rows, 8 reps, 20lbs, Int.7
Bent Over BB Rows, 6 reps, 40lbs, Int. 9
Bent Over BB Rows, 12 reps, 20lbs, Int.9
Lying DB Rows, 12 reps, 30lbs, Int. 10
Triceps
Close Grip BB Bench Presses, 12 reps, 30lbs, Int. 5
Close Grip BB Bench Presses, 10 reps, 30lbs, Int. 6
Close Grip BB Bench Presses, 8 reps, 40lbs, Int. 9
Close Grip BB Bench Presses, 6 reps, 40lbs, Int. 10
***Close Grip BB Bench Presses, 12 reps, 40lbs, Int. 10+
***BB Tricep Extensions, 8 reps, 40lbs, Int. 100+
Biceps
BB Bicep Curls, 12 reps, 30lbs, Int. 6
BB Bicep Curls, 10 reps, 30lbs, Int. 7
BB Bicep Curls, 8 reps, 30lbs, Int. 8
BB Bicep Curls, 6 reps, 30lbs, Int. 9
BB Bicep Curls, 12 reps, 30lbs, Int. 10
DB Bicep Curls, 12 reps, 30lbs, Int. 10
Notes
-Before my strength workout I did 20 minutes of HIIT cardio...I felt that I needed it. Three days a week of doing 20 minutes of cardio (recommended by the author of BFL) is not enough for me. I'm upping it to five so I won't feel crazy.
-My barbell pole is 5lbs, but I didn't count it in the weight in my barbell exercises.
-I took more than 40 minutes with this workout because I had to make sure my form was correct.
-I couldn't complete my set of BB Tricep Extension even with a 20lb barbell and with a 15lb barbell...I almost died. At that point, the intensity was very high because I was had just finished up my close grip presses. My triceps are very weak compared to my other muscles. Sucks! This is something I must work on more.
-As far as rows, I don't feel anything going on in my back even in lying down rows (lying on the belly). I think I'm going to try to find another exercise other than rows to do for next time.
-On a scale of 1-10, for me, this workout was a 10. It really put me to work. I'm learning a lot about myself doing this. My calf muscles and hammies are HURTING from my lower body workout two days ago. Ouch!!! It took two days for the pain to come in. I'm walking funny!
Friday, December 05, 2008
Cardio
Start Time: 8pm
End Time: 8:30pm
1. 20 minute Power Walk / Jog
2. 2 minutes of Jumping Jacks
3. 2 minyutes of Butt Kicks
Notes: I did a 20 minuter power walk / jog. I alternated, but I keep a power pace when I was walking and kept the same pace when I was jogging. I came home and did jumping jacks and butt kicks for two minutes each. It kicked my butt, but I got it done. I think I'm going to get a jump rope because jump rope is a very effective cardio exercise.
Thursday, December 04, 2008
Total Time 60 mins.
Start Time 8:00pm
End Time 9:00pm
Started out with some cardio:
10 mins on elliptical
1 minute Jumping Jacks
1 minute Butt Kicks
Moved on to lower body strengths:
Quads
-Dumbell Lunges (right and left), 24 reps, 10 wt., 5 int.
-Dumbell Lunges (right and left), 20 reps, 10 wt., 6 int.
-Dumbell Lunges (right and left), 16 reps, 10 wt., 7 int.
-Dumbell Lunges (right and left), 12 reps, 15 wt., 10 int.
-Dumbell Lunges (right and left), 24 reps, 15 wt., 10 int.
-Backwards Dumbell Lunges, 12 reps, 20 wt., 10+ int.
HAMSTRINGS
-Still Legged Dead Lifts, 12 reps, 10 wt., 3 int.
-Still Legged Dead Lifts, 10 reps, 10 wt., 4 int.
-Still Legged Dead Lifts, 8 reps, 15 wt., 8 int.
-Still Legged Dead Lifts, 6 reps, 15 wt., 8 int.
-Still Legged Dead Lifts, 12 reps, 20 wt., 9 int.
-Hamstring Curls on Ball, 24 reps, 0 wt., 10+ int.
CALVES
-Standing Dumbell Raises, 12 reps, 10 wt., 5 int.
-Standing Dumbell Raises, 12 reps, 0 wt., 6 int.
-Standing Dumbell Raises, 12 reps, 0 wt., 8 int.
-Standing Dumbell Raises, 12 reps, 0 wt., 9 int.
-Standing Dumbell Raises, 12 reps, 0 wt. 10 int.
-Standing Dumbell Raises, 12 reps, 10 wt., 10 int.
ABS
-Double Dumbell Swings, 12 reps, 10 wt., 7 int.
-Double Dumbell Swings, 10 reps, 10 wt., 8 int.
-Double Dumbell Swings, 8 reps, 15 wt., 9 int.
-Double Dumbell Swings, 6 reps, 20 wt., 10 int.
-Double Dumbell Swings, 12 reps, 15 wt., 10 int.
-Ab Crunches on Ball, 50 reps, 0 wt., 9 int.
OBLIQUES
-Twisting Ab Crunches, 0 reps, 0 wt., 0 int.
-Twisting Ab Crunches, 0 reps, 0 wt., 0 int.
-Twisting Ab Crunches, 0 reps, 0 wt., 0 int.
-Twisting Ab Crunches, 0 reps, 0 wt., 0 int.
-Twisting Ab Crunches, 0 reps, 0 wt., 0 int.
-Oblique Twists on Ball, 50 reps, 0 wt., 10 int.
NOTES
-I have to check my form when I'm doing to the still legged dumbell deadlifts because I didn't feel any thing going on in my hamstrings even with increasing weight all the way up to 40lbs.
-I also have to check to make sure I was doing the double dumbell ab swings correctly, because I felt not only my abs and obliques working, but I my arms were getting quite a workout too.
-I will definitely add squats to my next lower body workout to get more out of it. I forgot to add them. Ha!
-I tried the step-ups on my bench and I was only able to do 12 because it was one of the last exercises I was doing and yep, it worked my hammies and my glutes. I even felt them burning.
-I couldn't get down in a plank to attempt my twisting ab crunches because I had no energy left. Maybe I'll eat a chocolate??? haha...
-Overall it could have been a slightly better workout. I just need to keep practicing.
-Today, I feel a little something in my hammies. My shins are a little bothered when I flex, but that's all.
Tuesday, December 02, 2008
I did a 20 min beginner couch to 5k and it was tough, but I completed it. It felt really nice. I hope it was enough cardio as BFL calls for 25 minutes of 5-10 intensity cardio.
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Member Comments About This Blog Post:
what a workout, you are doing an awesome job. 
.
