This is my Body For Life workout blog beginning November 2, 2009 -
Challenge is 12 weeks - Total of 84 days.
I am now in week 5 of the Body - For - Life challenge - It has been really good so far, but this Thanksgiving weekend really messed me up. I think I gained 4 full pounds over the 4 days - and just really threw my diet out the window.
On top of all that, I lost my BFL journal detailing the specifics of my day to day routine. Luckily I had some of it saved before, so you will see a gap in the daily record below - but any readers can still get a good idea of the progress.
I have decided that I will not look at the scale again until I complete the challenge. This will keep me motivated to keep going and will also help me remember to gauge my success by the mirror and not by the scale.
Here is a breakdown up to now:
Thanks for reading and I will begin keeping everyone posted on my progress.
Day 1 : November 2, 2009 (MONDAY)
Weight: 187 Lbs
Upper body workout @ 9:30 a.m.
Dmbl Chest: 25 30 35 40 35
Incline: 25
Rows: 80 90 100 120 90
Lat Pulls: 80
Dmbl Curls: 12.5 17.5 22.5 25 17.5
Rev Curls: 15
Tricep Pull: 45 50 60 65 55
Dip: Body Weight
Shoulder Raise: 5 7.5 12.5 15 10
Shoulder Rows: 10
10:30 a.m. - Cottage Cheese/Yogurt
1:00 p.m. - Protein Shake (syntha6)
4:00 p.m. - Parfait
6:30 p.m. - 1/2/ Pita Roast Beef
9:10 p.m. - Kashi GoLean Protein Bar
Day 2: November 3, 2009 (TUESDAY)
Weight: 184.00 Lbs
9:30 a.m. - Cardio - 5,6,7,8 x 4 , 30 seconds @ 9
10:15 a.m. - yogurt & cottage cheese
12:50 p.m. - Roast Beef Pita
4:30 p.m - Protein Shake (Syntha6)
8:30 p.m. - Enchilada Soup
Day 3: November 4, 2009 (WEDNESDAY)
Weight: 183.2 Lbs
10:30 a.m. - Cardio - 5x2, 6,7,8 - 5,6,7,8x2 - 5,6,7,8,9 (30sec)
11:00 a.m. - Egg Sandwich
1:45 p.m. - Enchilada Soup
4:00 p.m. - Cottage Cheese/ Yogurt
8:00 p.m. - Egg Sandwich
12:00 a.m. - Protein Bar
Day 4: November 5, 2009 (THURSDAY)
Weight: 184.4 Lbs
9:30 a.m. - Lower Body Workout
Hamflexor: 25 30 35 40 30
Leg Curls: 50
Leg Extension: 60 85 105 120
Leg Press: 45s
Calves
Abs
10:30 a.m. - Cottage Cheese / Yogurt
1:15 p.m. - Roast Beef Pita
4:45 p.m. - Protein Shake
7:45 p.m. - Roast Beef Pita
3:00 a.m. - Protein Bar
Day 5: November 6, 2009 (FRIDAY)
Weight: 183.8 Lbs
Upper Body
Dmb Chest - 30 35 40 45 35
Incline: 30
Rows: 80 90 100 120 100
Lats Pulls: 80
Dmbl Curls: 12.5 17.5 22.5 25 17.5
Rev Curls: 15
Tricep Pull: 45 50 55 65
Dip: Body Weight
Shoulder Raise: 5 7.5 12.5 15 10
Shoulder Row: 10
11:00 a.m. - Cottage Cheese / Yougurt
1:15 p.m. - Roast Beef Pita
3:45 p.m. - Turkey Pita
7:10 p.m. - Protein Shake
10:15 p.m. - Roast Beef Pita
12:30 a.m. - Myoplex
Day 6: November 7, 2009 (SATURDAY)
Weight: 185.2 Lbs
10:30 a.m. - egg sandwich / coffee
12:30 p.m. - Mixed Nuts
7:00 p.m. - Sushi
9:00 p.m. - Spoons Yogurt
Day 7: November 8, 2009 (SUNDAY)
10:30 a.m. - Egg Sandwich
12:30 p.m. - yogurt / cottage cheese
3:00 p.m. - Pita
6:30 p.m. - Protein Bar
10:00 p.m. - Egg & Toast
Day 8: November 9, 2009 (MONDAY)
Weight: 183 Lbs
Lower Body Workout
Hamflexor - 25 30 40 50 30
Leg Ext: 50
Leg Curl: 60 70 80 90 80
Leg Press: 150
Calves: 180 210 240 270 225
Calves: 220
Abs: 12 10 8 6 12
Abs: 12
10:30 a.m. - R.B. Pita
1:00 p.m. - Protein Shake
4:00 p.m. - Turkey Pita
8:00 p.m. - Sloppy Joe
Day 9: November 10, 2009 (TUESDAY)
Cardio: 4x2 5,6,7,8x4, 9,4
10:45 a.m. - egg sandwich
1:15 p.m. - Sloppy Joe
3:45 p.m. - Turkey Pita
Day 10: November 11, 2009 (WEDNESDAY)
Weight: 182.6 Lbs
Dmb Chest: 30 35 40 45 35
Incline : 30
Rows: 80 90 100 120 100
Lat Pulls: 80
Dmbl Curls: 12.5 17.5 22.5 25 17.5
Rev Curls: 15
Tricep Pulls: 45 50 55 65 55
Dip: Body Weight
Shoulder Raises: 5 7.5 12.5 15 10
Shoulder Rows: 10
11:00 am - Sloppy Joe
2:00 pm - Protein Shake
4:30 pm - Turkey Pita
7:30 pm - Sloppy Joe
10:00 pm - Cottage Cheese/ Yougurt
Day 11: November 12, 2009 (THURSDAY)
9:30 AM - Cardio - 4x2 5,6,7,8x4 9
10:30 am - cottage cheese/ yougurt
1:00 pm - Turkey Pita
3:30 pm - Protein Shake
Day 12: November 13, 2009 (FRIDAY)
182 LBS
9:30 am - Lower Body Workout
HAMFLEXOR - 25 30 40 50 30
LEG CURLS - 50
LEG EXTENSIONS - 60 75 90 120 105
LEG PRESS - 150
CALVES - 180 210 240 270 225
CALVES - 225
ABS - 12 10 8 6 12
ABS - 12
DAY 13: NOVEMBER 14, 2009 (SATURDAY)
NO WORKOUT
11:30 am - two eggs/ english muffin
7:00 pm - Buffet @ Donny's Wedding
8:00 pm - Yogurt
DAY 14: NOVEMBER 15, 2009 (SUNDAY)
Cardio - (4x2)(5,6,7,8x3)(5,6,7.5,8.5,9.5,4)
10 am - sauter egg sandwich
12:30 pm - yogurt/cottage cheese
4:00 pm - chili
7:00 pm - sushi (meat & hot rock)
10:00 pm - protein bar
DAY 15: NOVEMBER 16, 2009 (MONDAY)
181.2 lbs
NO WORKOUT TODAY - WILL PICKUP UPPER BODY ON WEDNESDAY
9:30 am - sauter egg sandwich
2:30 pm - philly pita
7:30 pm - chili
DAY 16: NOVEMBER 17, 2009 (TUESDAY)
10:15 am - Cardio - (4x2)(5,6,7,8 x 3)(5,6,7,8.5,9.5,4)
solid workout, tired but good endurance
10:45 am - yogurt/cottage cheese
2:300 pm - philly pita
4:30 pm - protein shake
8:30 pm - corinos steak/veggies/red wine
DAY 17: NOVEMBER 18, 2009 (WEDNESDAY)
179.8 lbs
DMBL CHEST - 30 35 40 45 35
INCLINE - 30
ROWS - 80 90 100 120 100
LAT PULL - 80
DMBL CURLS - 12.5 17.5 22.5 25 17.5
REV CURLS - 15
TRICEP - 45 50 55 65 55
DIP - BODY WEIGHT
SHOULDER RAISE - 5 7.5 12.5 15 10
SHOULDER ROWS - 10
11:00 am - myoplex
1:30 pm - philly
4:30 pm - R.B. Salad
8:30 pm - Myoplex
DAY 18: NOVEMBER 19, 2009 (THURSDAY)
181 lbs
Cardio @ 10 am
(4 x2)(5,6,7,8 x3)(5.5,6.5,7.5,8.5,9.5,4)
finished strong @ 10:20 am
10:45 am - sauter egg
1:15 pm - philly pita
3:45 pm - myoplex
6:15 pm - cottage cheese/yogurt
10:00 pm - chili
DAY 19: NOVEMBER 20, 2009 (FRIDAY)
178.6 lbs
HAMFLEXOR - 25 30 40 50 30
LEG CURLS - 50
LEG EXTS - 75 90 105 135 105
PRESS - 150
DAY 20: NOVEMBER 21, 2009 (SATURDAY)
CARDIO - (4 X2)(5,6,7,8 X3)(5,6,8,9,10)
GOOD!
yogurt cottage cheese
myoplex
pita
DAY 21: NOVEMBER 22, 2009 (SUNDAY)
FREE DAY - NO WORKOUT
DAY 22: NOVEMBER 23, 2009 (MONDAY)
178.8 lbs
DMBL CHEST - 30 35 40 45 35
INCLINE - 30
ROWS - 80 90 100 120 100
LATT PULLS - 80
DUMBL CURLS - 12.5 17.5 22.5 25 17.5
REV CURLS - 15
TRICEP - 45 50 55 65 55
DIPS - Body Weight
SHOULDER RAISES - 5 7.5 12.5 15 10
SHOULDER ROWS - 10
11 am - Myoplex
DAY 23: NOVEMBER 24, 2009 (TUESDAY)
CARDIO - (4 X2)(5,6,7,8 X2)(5,6,7,9 X2)(10)
10:30 am - chili
1:00 pm - myoplex
3:30 pm - chili
6:00 pm - steak
DAY 24: NOVEMBER 25, 2009 (WEDNESDAY)
177.8 lbs
HAMFLEXOR - 25 30 40 50 30
LEG CURLS - 50
LEG EXTS - 105 120 135 150 120
PRESS - 190
CALVES - 180
CALVES - 230
ABS - 12 10 8 6 12
ABS - 12
11 am - egg/toast
CHEAT REST OF DAY - THANKSGIVING W/ FAMILY STARTED.
DAY 25: NOVEMBER 26, 2009 (THURSDAY)
CARDIO (TREADMILL)
CHEAT FOR THANKSGIVING
DAY 26: NOVEMBER 27, 2009 (FRIDAY)
CARDIO (TREADMILL)
CHEAT FOR THANKSGIVING
DAY 27: NOVEMBER 28, 2009 (SATURDAY)
FREE DAY - NO WORKOUT
DAY 28: NOVEMBER 29, 2009 (SUNDAY)
9:30 am - Golds Gym Upper Body Wkout
Dmbl Chest: 30 35 40 45 35
Incline: 35
Rows: 80 100 120 140 100
Lat: 90
Dmbl Curls: 12.5 17.5 20 22.5 17.5
Rev Curls: 15
Tricep Pulls: 45 50 60 70 55
Dips: Body Weight
Shoulder Raise: 12.5 17.5 20 22.5 15
Shoulder Rows: 15
DAY 29: NOVEMBER 30, 2009 (MONDAY)
9:30 am - Golds Gym Lower Body Wkout
Hamflexor: 25 30 40 50 30
Leg Curls: 50
Leg Ext: 105 120 135 150 120
Leg Press: 195
Calves: 180 ->
Calves: 220
Abs: 12 10 8 6 12
Abs: 12
10:30 am - Myoplex
1:30 pm - Philly Steak
4:30 pm - myoplex
8:00 pm - chili
DAY 30 - DECEMBER 1, 2009 (TUESDAY)
Today was the first day I completed the cardio in the way I used to run when I did this challenge in 2005. I had to talk myself into it beforehand and give the option to stop if it became too difficult. Well, it became very difficult, but something inside would not let me stop - so I completed the workout at a full 10 and didn't pass out :) - GREAT workout and now I feel the challenge to keep it up at this level in the future. Funny how my enthusiasm for this competition grows every time I push myself this hard. It makes all the difference when you know you give something all you have... It also takes away the desire to cheat on any meals - It is just not worth it after pushing yourself so hard physically.
I have to admit, I was tempted to check the scale today when I rolled out of bed. I am glad I didn't and am excited to see where I am in 7 weeks.
10:15 AM - CARDIO - (5x2)(6,7,8,9 x 4)(10x1)(5x1) - 2.5 min. cool down - first time this challenge to complete !
11:30 am - myoplex
2:15 pm - turkey sandwich (whole wheat, tsp of avocado, fat free swiss/cheddar melted, 4oz turkey, fat free miracle whip, black bean salsa, hot sauce, romaine lettuce, tomato, banana peppers, black pepper) - best sandwich in the USA. period.
4:45 pm - myoplex
7:15 pm - chili - yum
9:45 pm - protein bar
DAY 31 - DECEMBER 2, 2009 (WEDNESDAY)
9:30 am Upper Body Workout
DMBL CHEST - 30 40 45 50 40
INCLINE - 40
ROW - 80 100 120 140 100
LAT PULLS - 90
DMBL CURLS - 12.5 17.5 20 25 17.5
REV CURLS - 15
TRICEP - 45 55 65 70 55
DIPS - Body Weight
SHLDR RS - 12.5 15 17.5 20 12.5
SHLDR ROW - 12.5
11:00 am - myoplex
1:00 pm - turkey sandwich
4:30 pm - philly pita (fat free miracle whip, fat free cheddar, spicy mustard, lite hummus)
7:00 pm - chili
9:30 pm - cottage cheese/ yogurt
12:00 am - nothing
DAY 32 - DECEMBER 3, 2009 (THURSDAY)
This morning's cardio workout was tough. Real tough. I was already tired before I even started the run. There are times where you can just tell it is going to be a challenge from the start. By the first peak @ 5 minutes, I was already having to argue with myself to keep going. I ended up finishing the entire workout and even hitting my "high point". It felt great for two reasons : 1/ it shows that I really do have more strength and endurance at this point than I realized 2/ so much of this challenge is mental attitude and toughness. You really can go further and harder than you realize, you just have to push yourself that far. When I was struggling yesterday in weights and this morning in cardio, I am reminded of being in high school and feeling alot of these same feelings when going thru a hard workout. Nice to have those memories to go back on and remember that I've been thru this before.
So.. really great workout this morning and also a great step toward what is to come in the final two months of BFL - Round 1.
10:00 am - Cardio - (5 x2)(6,7,8,9 x3)(6,7,8,9,10) walk @ 3 for 2 minutes, stretch, shower, work
12:00 pm - turkey sandwich
2:30 pm - protein shake
5:00 pm - turkey sandwich
8:00 pm - roast beef sandwich
11:00 pm - philly pita
DAY 33 : DECEMBER 4, 2009 (FRIDAY)
NO WORKOUT
10:30 am - cottage cheese/ yogurt
1:00 pm - turkey sandwich
4:30 pm - sushi/hibachi - CHEAT MEAL
9:00 pm - protein bar
Pick up upper body workout on Sunday , day 35
DAY 34: DECEMBER 5, 2009 (SATURDAY)
CARDIO
9:50 am - Cardio - (5 x2)(6,7,8,9 x3)(6,7,8,9,10,5)(3.5 walk 5 minute cool down)
Great workout - Still hard, but near as bad as Thursday's run. I am getting in better shape and the higher levels are getting easier. It is still very mental to get thru the workout. The entire time I am guessing what time I am at and wondering how hard the last 2-3 minutes will be (not in great shape yet, but able to complete the workout @ my highest intensity!)
10:30 am - cottage cheese/ yogurt
DAY 35: DECEMBER 6, 2009 (SUNDAY)
REST DAY
12:00 pm - eggs/grits/steak
3:00 pm - chili
6:00 pm - sashimi
DAY 36: DECEMBER 7, 2009 (MONDAY)
UPPER BODY WORKOUT
dmb bench - 30 35 40 50 40
incline - 40
rows - 80 100 120 140 100
pull down - 90
curls - 12.5 17.5 20 22.5 15
rev curls - 15
tricep - 45 50 60 70 55
dip - body weight
shld raise - 12.5 15 17.5 20 12.5
shld rows - 12.5 for 7 reps, then finished on 10
Great workout. Very tiring, especially for a Monday.
11:00 am - syntha6 protein shake
1:30 pm - turkey sandwich
4:00 pm - philly pita
7:00 pm - yogurt @ Spoons
8:30 pm - chili
DAY 37: DECEMBER 8, 2009 (TUESDAY)
CARDIO
DAY 38: DECEMBER 9, 2009 (WEDNESDAY)
LOWER BODY @ Gold's
DAY 39: DECEMBER 10, 2009 (THURSDAY)
CARDIO
DAY 40: DECEMBER 11, 2009 (FRIDAY)
UPPER BODY @ Gold's
DAY 41: DECEMBER 12, 2009 (SATURDAY)
CARDIO
DAY 42: DECEMBER 13, 2009 (SUNDAY)
REST
DAY 43: DECEMBER 14, 2009 (MONDAY)
LOWER BODY @ Gold's
DAY 44: DECEMBER 15, 2009 (TUESDAY)
CARDIO - Had to quit after 10 minutes of interval. Body is worn out and could not keep up. Try harder next time -
DAY 45: DECEMBER 16, 2009 (WEDNESDAY)
UPPER BODY WORKOUT @ Golds
DAY 46: DECEMBER 17, 2009 (THURSDAY)
CARDIO - normal interval. strong all the way thru
DAY 47: DECEMBER 18, 2009 (FRIDAY)
CARDIO - great workout - did the normal warmup of level 5 for two minutes and then interval running @ level 6-9 four times and ending on a minute @ level 10. I was tired at the end, but stayed very strong until the finish. One thing that is interfering with the workout is our treadmill. The belt/motor is starting to lose some power and I am beginning to feel a loss of control while running on it.
DAY 48: DECEMBER 19, 2009 (SATURDAY)
CARDIO - Took a jog down the street for 15 minutes. Good to run outside, but a little bit harder than expected due to the wind. Good workout though and happy to do it before having a cheat night @ the in-laws for Christmas celebration.
Beginning to see a visible difference in appearance - Clothes are fitting better and even starting to wear things I couldn't two months ago. This is the end of the 7th week - 5 more to go
DAY 49: DECEMBER 20, 2009 (SUNDAY)
need to get in a lower body workout today at some point. I have put it off from Friday.
Started the day with eggs and toast @ 10am
turkey sandwich @ 12:30 pm
cottage cheese & yogurt @ 3:30 pm
turkey sandwich @ 6 pm
DAY 50: DECEMBER 21, 2009 (MONDAY)
UPPER BODY @ GOLD'S
DAY 51: DECEMBER 22, 2009 (TUESDAY)
NO WORKOUT
DAY 52: DECEMBER 23, 2009 (WEDNESDAY)
LOWER BODY & CARDIO
DAY 53: DECEMBER 24, 2009 (THURSDAY)
UPPER BODY & CARDIO
DAY 53: DECEMBER 25, 2009 (FRIDAY)
CHEAT & NO WORKOUT
DAY 53: DECEMBER 26, 2009 (SATURDAY)
CHEAT & NO WORKOUT
DAY 53: DECEMBER 27, 2009 (SUNDAY)
CHEAT & NO WORKOUT
DAY 53: DECEMBER 28, 2009 (MONDAY)
CHEAT & NO WORKOUT
DAY 53: DECEMBER 29, 2009 (TUESDAY)
CHEAT & NO WORKOUT
DAY 53: DECEMBER 30, 2009 (WEDNESDAY)
DAY 53: DECEMBER 31, 2009 (THURSDAY)
DAY 53: JANUARY 1, 2010 (FRIDAY)
DAY 53: JANUARY 2, 2010 (SATURDAY)
DAY 53: JANUARY 3, 2010 (SUNDAY)
DAY 54: JANUARY 4, 2010 (MONDAY)
Ok - break is over! Time to get back on it.
DAY 55: JANUARY 5, 2010 (TUESDAY)
DAY 56: JANUARY 6, 2010 (WEDNESDAY)
DAY 57: JANUARY 7, 2010 (THURSDAY)
DAY 58: JANUARY 8, 2010 (FRIDAY)
DAY 59: JANUARY 9, 2010 (SATURDAY)
DAY 60: JANUARY 10, 2010 (SUNDAY)
DAY 61: JANUARY 11, 2010 (MONDAY)
DAY 62: JANUARY 12, 2010 (TUESDAY)
DAY 63: JANUARY 13, 2010 (WEDNESDAY)
DAY 64: JANUARY 14, 2010 (THURSDAY)
DAY 65: JANUARY 15, 2010 (FRIDAY)
DAY 66: JANUARY 16, 2010 (SATURDAY)
DAY 67: JANUARY 17, 2010 (SUNDAY)
DAY 68: JANUARY 18, 2010 (MONDAY)
DAY 69: JANUARY 19, 2010 (TUESDAY)
DAY 70: JANUARY 20, 2010 (WEDNESDAY)
DAY 71: JANUARY 21, 2010 (THURSDAY)
DAY 72: JANUARY 22, 2010 (FRIDAY)
DAY 73: JANUARY 23, 2010 (SATURDAY)
DAY 74: JANUARY 24, 2010 (SUNDAY)
DAY 75: JANUARY 25, 2010 (MONDAY)
DAY 76: JANUARY 26, 2010 (TUESDAY)
DAY 77: JANUARY 27, 2010 (WEDNESDAY)
DAY 78: JANUARY 28, 2010 (THURSDAY)
DAY 79: JANUARY 29, 2010 (FRIDAY)
DAY 80: JANUARY 30, 2010 (SATURDAY)
DAY 81: JANUARY 31, 2010 (SUNDAY)
DAY 82: FEBRUARY 1, 2010 (MONDAY)
DAY 83: FEBRUARY 2, 2010 (TUESDAY)
DAY 84: FEBRUARY 3, 2010 (WEDNESDAY)
