Well, I hang out here enough, I might as well start a journal. I am also starting BFFM, a 9 week bench program and waiting on my calipers, so now is as good a time as any to start tracking.

STATS: Female, 31 yo, married, 1 son - 3 yo. Currently work PT in tech support, hoping for a layoff anyday now, to become a FT mom, PT entrepreneur :)

Starting weight (ugh) 290 lbs in April 2003. Started Atkins, general cardio (spinning, step, walking) and some weights (mostly circuit machine and body pump classes) and lost 60 lbs by 12/31/2003. Started lifting "heavy" Jan 2004 with Body For Life, lost an additional 10 lbs. Switched to MaxOT Feb 2004, lost a size, but no lbs (muscle gain).

Am currently transitioning from my keto diet to BFFM. I don't want to go from 5-10% carbs to 50% right away, but rather ease the fat down and the carbs up. So don't freak over my fitday journal! I am adding healthy carbs and focusing on the 6 meals, 200 g protein per day. The additional carbs/lower fat will come.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=JGOBLE7

Current Weight:217 and 33.4% BF

Goal Weight: 175 or 20% BF
(I have a very muscular build naturally, so I will never weigh what those stupid charts or BMI indexes say I should weigh - like 140 or something crazy)

Current W/O schedule:

Mon - OFF
Tues - HIIT cardio at Noon, Shoulders/Traps/Abs evening
Weds - Legs
Thursday - HIIT cardio
Friday - Back/Biceps
Saturday - Chest/Triceps
Sunday - HIIT cardio

I'll be back to update later with my workout tonight. I like to start my weeks on Friday, not sure why. Monday is my day off, I guess it is just a mental thing. Or I just like to weigh in the day after a cardio day. LOL.

Congratulations on your success so far, very impressive.

Keep up the good work!

Friday - 3/26 BACK/BICEPS

Normally I do three upper back exercises and one lower back, but today I decided to mix it up and concentrate on more lower back exercises. I am sure I will feel it tomorrow.

Warm Up: T Bar Incline Rows
30x12, 30x10, 45x 6, 50x3

Working Sets:
T Bar Incline Rows 60x6, 60x6, 60x6
Wide Grip Lat Pull Down 110x6, 110x6, 110x5
Deadlifts 105x6, 115x6, 115x6
Hyperextensions 10x12, 10x12

DB Curls 25x6, 25x6, 25x5 - a new high for me!
EZ Curl BB 30x4, 30x5, 30x4 - I think I was tired, as I was able to curl 45 lbs last week. Had to keep taking weight off this week, I started at 50

DB Curls 25x6, 25x6, 25x5 - a new high for me!
EZ Curl BB 30x4, 30x5, 30x4 - I think I was tired, as I was able to curl 45 lbs last week. Had to keep taking weight off this week, I started at 50

I hate when that happens! It might be because you burnt your bis reaching your new high (congrats!) and couldn't max out your second workout for your bis. I notice when I go really hard on my first workout and lift very heavy, my other workouts in the same muscle group tend to suffer a bit.

Keep up the great work!

BTW Jenn,

Way to go on that weight loss!!!!!!!

Closing in the century mark, GREAT JOB!!!

Shows some serious dedication on your part, keep it up!!!

Paul

Thanks for the kudos guys. I just gotta keep on going and loosing. This site definitely helps keep me motivated.

OK, I should not have b*tched about "the burn" yesterday. I knew my TP and I were starting this 9 week bench program this week, that he used to increase his bench and squat awhile back. And the layout looked close enough to MaxOT, so I was game. But then he thought it would be fun to mix up the rest of the workout with higher reps too, just for a change. Yuck. Back to MaxOT on Tuesday, I like my 6 rep comfort zone.

Sat 3/27 - CHEST/TRICEPS

Flat Bench
45x8, 45x8, 65x5, 65x5, 85x3, 85x5, 85x5

Incline DB Press
20x12, 20x12, 25x10

Overhead Tri Press
15x12, 15x12, 15x12

Triceps Pushdown
65x12, 65x12, 65x12

Seated Dip Machine
60x12, 60x11

SUNDAY -3/28 CARDIO

I pulled my quad during my treadmill routine today, but kept on going, since it didn't hurt that bad. NOw I am sitting here with ice on it, hoping it gets better soon. Luckily tomorrow is my day off, so there's a chance it will be better before my legs WO Weds night.

30:00 min
2.30 mile
408 cals

2 min Warm Up 4.0 - 0 incline

Interval 1: 1 min 5.0
1 min 5.5
1 min 6.0
1 min 4.0
Interval 2: 1 min 5.0
1 min 6.0
1 min 6.5
1 min 4.0
Interval 3: 1 min 5.0
1 min 6.5
1 min 7.0
Interval 4: 1 min 5.0
1 min 6.0
1 min 6.5
1 min 4.0

Hill - Speed 4.0
1 min at 3.0 incline
1 min at 6.0 incline
1 min at 9.0 incline
1 min at 12.0 incline
1 min at 15.0 incline

Cool Down - Speed 3.7
1 min at 15.0 incline
2 min at 10.0 incline
2 min at 5.0 incline
2 min at 0 incline

I pulled my quad during my treadmill routine today

No more cardio.

That sucks jenng. Hope it gets better. If you do a leg workout.. take it easy. And the minute you feel like it's tweaking out.. quit.

No need to re-injure. But you need to get it back up to speed so you can move past. If it's just a pull.. ice.. rest.. stretching outta get you back on track.

Take care of that leg. You have had some awesome progress and you do not want to have a set-back. I am sure rest for a week is better than out for months.

Laser

I did not do my sprints at noon yesterday, so I doubled up at the gym. Normally I don't do cardio and weights together, but I wanted to make sure I get in 3 cardio sessions per week. Plus shoulders dont wear me out like other WOs, and I just skipped abs.

Shoulder WO was a disappointment. My weight for DB press was too high. I had done 30's before my week off, did 25's last week and thought I was ready for 30's. Not true. But there were so many people there, I could not find any 25's at that point, so I just stuck with the 30's. My ROM was pretty weak, but I tried to keep my form right as well as possible. Hard work!

Warm up: DB Press 15x12, 15x10, 20x6, 25x3

DB Press: 30x3, 30x5, 30x4

BB Mil Press: 55x6, 55x6

Side Raises: 15x6, 15x6

Rear Extensions: 15x6, 15x6 (Questionable form on these too. I had been doing 10's and could barely lift the 15's. But the 10's seemed too easy. ???)

Standing Shrug Machine: 180x8, 180x8, 180x8

Cardio: Used the recumbant bike, to give my knees and quads a little break. I did a modified guerilla cardio routine.

4 min warm up
4 20/10 sprints
2 min recovery
4 20/10 sprints
4 min cool down

One of these days I'll be able to get those 8 sprints in with no break. I was still about to die and covered in sweat, so I'll take a 14 min cardio WO any day.

Quad feels fine. I guess it was just a minor pull. NO pain on the bike yesterday and none this morning. So I will see how it feels during my Squat warm ups tonight, to determine if I am going to go heavy or not.

This is also my first full week of BFFM eating, and I am anxiously waiting for Friday to weigh in. Trying to stay off the scale until then.

Great leg workout tonight. All pumped up so I figure I might as well post it now. Who's going to bed any time soon?

One caveat, I accidentally loaded too much on the bar for my first warm up set (instead of the bar +30, I did the bar + 30 on each side). So I adjusted with my second warm up set, which is why the numbers look weird. And before my training partner noticed the high weights, I was wondering how in the heck I would make it to my working sets if I was struggling that much in the warm up. DOH! I'm an idiot.

I was taking it a bit easy with my quad, but felt no pain. So I went higher on the leg press. The amazing thing is that I could only push 5 reps at 250 on the leg press a month ago! These gains are amazing!

Warm Up: Squats 105x12 (oops!), 75x10, 95x6, 115x3

Working Sets:
Squats 145x6, 145x6, 145x6
Leg Press 360x6, 360x6, 360x6
SL Deadlift: 115x6, 115x6, 115x6
Calf Press (leg press machine) 250x12, 250x12
Seated Calf 115x8

Wow, working out hungover is not fun. UGH. Sitting here trying to recover and eat enough to keep my hands from shaking. But I lifted some decent weights, so I'm glad I went.

First, back to Friday.

WEIGHT: 215.6 - lost 1.4 lbs on my first full week of BFFM, and that was with missing one cardio day (so only 2 cardio days total) due to a hurt back on Thursday. Should be all fat loss, but I can't get a consistent reading with my calipers to know for sure. But I am lifting heavy and eating approx. 200g protein per day, so it damn well better not be any loss of muscle. :)

BACK/BICEPS - 4/2

Warm Up: Lat Pull Down 60x12, 60x10, 80x6, 100x3

Working Sets:
Lat Pull Down 120x6, 120x6, 120x5
Seated Cable Row 130x6, 130x6
T-Bar Row 65x6, 65x6
Weighted Hyperextensions 25x12, 25x12

DB Curls 25x6, 25x6, 25x6
Barbell Curls (Olympic bar) 45x6, 45x5, 45x5

CHEST/TRICEPS - 4/3
(doing a different program than MaxOT on Chest/Tri days, for a 9 week program)

Flat Bench Press: 45x8, 45x8, 70x5, 70x5, 90x3, 90x3, 90x4
Incline DB Press: 25x12, 25x10, 25x12
Weight Assisted Dips: 140(assist)x6, 150(assist)x6 - these were hard!
Close GripBench Pres: 45x12, 45x12
Rope Tricep Pulldowns: 65x8, 60x10, 55x12

Cardio day. I did a guerilla cardio type workout on the elliptical machine. 4 min warm up, 4 20/10 sprints, 2 min recovery, 4 20/10 sprints and then I did a hill, increasing the resistance every minute or so. Total time, 25 mins, 300+ calories. Working towards being able to do all 8 sprints with no break.

Since I skipped abs on Tuesday, I went ahead and did abs today. I was like all the other girls in the gym today - cardio and abs. Blech. At least I skipped the Butt Blaster. :)

Cable Crunches - 110x12, 110x12, 110x12
Hanging Leg Raises - 3 sets x 12, no added weight
Oblique Side Raises (on the hyperextension bench): 10 lbsx12, 25lbsx12

Well, my husband got last minute opening day tickets for the Braves, so my schedule is all screwed up. I was going to do shoulders and a quick Guerilla Cardio tonight, but I had to rush out and get my workout in during nap, so no time for cardio. But I did walk around the zoo for 3+ hours this morning, much of which included carrying a 40 lb toddler, so that's got to count for something.

SHOUDLERS 4/6

Warm-up:
DB Presses: 15x12, 15x10, 20x6, 25x3

Working Sets:
DB Presses: 30x6, 30x6, 30x5 (I could barely lift the 30's last week, so a nice improvement here. No twist at the top, will try to add that in next week.)
Overhead BB Press: 60x6, 60x6 (I really need a spotter, b/c I feel I could do more on these.)
Side Raises: 15x6, 15x6
Rear Extensions: 12x6, 12x6

DB Shrugs 65x8, 65x8, 65x6 (I have never done DB shrugs and felt like giving it a try today. My grip gave out on these, so I hope to eventually improve my grip strength by doing these.)

so I hope to eventually improve my grip strength by doing these

Or those Captain's of Crush grips.. or hooks (straps). I'd just work on grip strength until there's a point where you know you can do more and you just cannot hold onto the bar anymore.

Have fun at the game! Sounds fun!