BoiseLifer 
"12 Weeks of Healthy Living. 3 days of weight workouts and 2-3 days of cardio."
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Archive for January, 2008
Wednesday, January 30th, 2008
Yes I am there. I mean I will BE THERE! =) Yep, I was teetering on the fence than as soon as I found out that Bill Phillips made a reservation I made it official! Can’t wait!
Cardio day today, here we go:
12:00 pm, 30 mins on the elliptical, 316 calories burned
6:00 pm, 40 mins on the elliptical, 400 calories burned, 10 mins stretching. Good solid day of cardio. Lot’s of calories burned.
Posted in Training
Tuesday, January 29th, 2008
Lunchtime has pretty much become my time to wind down and break up the day. Yeah, it is going to help with the weight loss and all but I just really like jumping up on the elliptical and getting "lost" for 30 mins…the endorphins kicking in afterwards help too.
12:00 pm - 30 mins elliptical, 316 calories
7:00 pm - Hit Tri’s and Bi’s for about 40 mins
7:50 pm - 30 mins elliptical, 296 calories
Solid day. I don’t think I enjoy this 5 day split as much as in the past. Next week I will looking into going back to a 3 day split. Lighter weights and higher reps for a a month or two after two months of solid Westside style workouts.
Tomorrow: cardio, Thursday Shoulders. I will be doing cardio friday-sunday due to being out of town and I won’t be able to make it to a gym so I will be hitting the streets with the tennies.
Posted in Training
Monday, January 21st, 2008
WOW. What a day to start an Official BFL Challenge. Today felt like one of my most intense days yet. Things started off with 40 mins. of cardio on the elliptical at lunch.
- 420 Calories Burned, 140-150 HR average.
After work Deadlift workout commenced.
Warmup w/10 mins cardio on elliptical.
Deads (work sets shown):
3 x 195, 3 x 235, 3 x 285 ::PB::, 8 x 235
Military Press (ws):
6 x 95, 8 x 115, 6 x 115
DB Curl (no warmups):
8 x 35, 8 x 40 x2
Slight Decline weighted Ab situps:
15 x 15, 15 x 20 x 2
Cooldown w/20 mins cardio on elliptical.
Posted in Training
Saturday, January 19th, 2008
Since day 0 BF% has gone from 22% to 18.1%. Not bad, I am happy with that # considering December was filled with Holiday Food and me battling a Dental Appt. gone bad. Also, today I increased my Squat work set #’s by 25 lbs. That I’m liking a lot. Warming up on the elliptical for 20 minutes before squats really makes a big difference.
Tomorrow I will be hitting more cardio 40-60 mins. on the elliptical. I will also be posting week 7 progress pics manana!
Posted in Training
Friday, January 18th, 2008
10 min warmpup on elliptical.
Hammered Chest and arms yesterday (thursday).15 mins of HIIT after workout.Today was a rest day to prepare for tomorrows Squat workout. I am going to try and work squats in on Saturday mornings after a day of rest on Friday. I like to be good and strong for Squats…because I LOVE them. =)
I will be warming up with 20 mins of low impact on the eliptical then hit Squats, Military Press and finish off with abs. Should be fun. Will be fun. Always is fun. =) I am very excited as you can tell!! I am very much into that groove that I like to be in. One other thing that is new this time around, and I plan on keeping it this way, is I am realllly getting into these elliptical cardio workouts. I think it is because I get a workout in at lunch which breaks up the day and just gets the endorphins going, then I hit again in the afternoon on cardio days. On weight workout days, I try to get 20-30 mins post workouts. Gets the lactic acid moving and it is just a good cool down from a vigorous workout.
One more update. SUZ, my good friend from Tracker, won her age group for 2007! YAY for her!! She is such a sweet kind person, I am so very happy for her. She deserves it all and is a superb rep for BFL! With that in mind, I have decide to squeeze an Official BFL 12 Challenge” into my 52 week challenge…I will probably end up dong several this year just for kicks. That’s right, I will be taking the first pics and the whole works. She just got me so excited!! =) I will take my pics tomorrow.
Go get em gang!! =)
Posted in Training
Wednesday, January 16th, 2008
Hit the Gym for Cardio on tuesday, lunchtime and after work. Today, I took a semi-rest day and did 30 mins of cardio at lunch. Tomorrow I have Chest, Tri’s and Abs planned! Excited to hit the weights again after all that cardio!
Posted in Training
Monday, January 14th, 2008
12:00 pm
40 mins cardio at lunch time. (400 calories burned)
6:00 pm
PB’s this afternoon in Deads!
20 mins warmup cardio. (175 calories burned)
Deadlift:
4 warm up sets
3 x 185
3 x 275
8 x 245
DB Rows:
8 x 30
8 x 50
8 x 40 x 2
20 mins warmdown cardio. (200 calories burned)
DB Curls:
10 x 35
12 x 35
8 x 35
Bar Dips:
15 x bdy
12 x bdy
10 x bdy
Posted in Training
Sunday, January 13th, 2008
60 mins of low impact cardio on the eliptical today. 900 calories burned. WOW! I don’t remember the last time I have stayed on an eliptical/treadmill for that long at a time. Felt real good.
Tomorrow is Deadlift Day. My favorite excercise next to Squats. =)
Posted in Training
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