I did all of day 1 of week 1(less)

Post a reply

Part 1(Cardio):
31 min on treadmill:
-5 min warmup
-21 min at 1% incline. 1 min at 7 km/h, 1 min at 11 km/h, 1 min at 7 km/h etc.
-5 min cooldown

Part 2(Resistance):
2 Squat warmup sets

Circuit 1(2 sets):
-Squats 12x50KG
-Incline Dumbbell Bench Press 12x(2x14KG)
-Forward Lunges 12x(2x8KG)
-Pushups 12x
-Step-ups 12x(2x8KG)
-Pushups 12x
-Squat Jumps 12x

Circuit 2(2sets):
-Bicycle Crunches 20x
-Crunches, Hands Behind Head 25x, 20x
-Side Bends 25x
-Plank, Elbow 45s

Felt something stretch a little in 1st set of side bends. Felt a little weird so didn't do the 2nd.

Is the Plank/Bridge Elbow different from the Forearm one?

Jiu-jitsu was fun. I actually knew the guy giving the training. He's also a trainer at the gym. I heard him talk about it originating from Japan, so I'm guessing it's the japanese version. You as a fighter probably don't like that much either, because I hear all the fighters do BJJ. It was fun though.
I'll probably train along with Taekwondo early next week and then make my decision. What does the fighter in you dislike about Taekwondo though? I think I heard somewhere it's a lot like kickboxing.(less)

Post a reply

I've been trying to do interval cardio on the treadmill. After pushing the pace, my right calf starts "burning" in a straight line (on the outside of my leg) from the ankle bone up toward the knee. I noticed when trying to do different stretches that I do not have the range of motion in my right ankle that I do in my left. Tonight, I did the majority of my cardio on the bike (my thighs are still to unfit to make it on the elliptical for more than about 2 minutes), then hit the treadmill for 10 minutes.

I started at 2.0 speed and 0 incline, and pushed the incline (hoping that the incline would slow down the calf problem, and it did, some) up to 2.0 (in increments). Then I pushed the pace to 2.5 speed, for a couple of minutes. Calf started twinging, but I wanted to get a jog in and push my heartrate for 30 seconds. Pushed it to 3.0, then 3.5 for a decent jog (for me). I did my 30 seconds, and boy oh boy did my calves (both this time) let me know I was a Mean Ol' Mother. (MOM!).

I used to run track in high school. So, I know I didn't always have this problem. Is it a weight issue (100 excess pounds is 100 excess pounds) or is it just the ligaments and tendons that need to get stretched out? Either way, is there something I can do to alleviate the issue? I'd like to train for a 5k that happens in the spring (I'll walk/jog it) but if I can't even walk 2 miles without the intense pain, at a slow rate (I realize pace is relative, but 2.0 mph isn't even getting my heart rate up to 125) then 5k looks kinda bleak.

I want to jog the entire 5k Race for the Cure next fall (Sept. 2011) and feel confident that weightwise, I'll be on target, AND do the 10k Tulsa Run (Oct. 2011). These are goals I have set for myself, and finishing the race is the win.(less)

Post a reply

Ugh, yesterday started to feel myself getting sick and sure enough got up today with a fever and major congestion :( No working out for me till this is under control, but I am sticking with my diet so I can stay on track(less)

Post a reply

Part 1(Cardio-Interval):
45 min on treadmill:
-5 min warmup
-35 min interval training @ 1% Incline: 2 steps up, 1 step down.
Started at 6.5 km/h
Ended at 10.5 km/h
-5 min cooldown

Dunno if I'll be able to jog in london(a city i don't know), but we'll see. maybe i'm lucky and we'll have a place next to a park or something.

Also tonight I'll be trying out some jiu-jitsu. I've been interested in doing some sort of martial arts for a while, but one of the people i live with does jiu-jitsu and said that the start of the new uni year(which is now) was the best moment to step in. They offer 4 different ones here. Judo, Jiu-jitsu, Taekwondo and some eastern close combat one called Pu-Ku-Lan or something. I have done a little bit of Judo before over 10 years ago, but I don't think that's what I'm looking for. I'm mainly interested in Jiu-jitsu and Taekwondo. So tonight I'll most likely be trying out Jiu-jitsu. Should be interesting.(less)

Post a reply

today I weighed and messured myself....wow! not good. I would like to get started asap... tomorrow morning. i have found myself moddy, no energy , and I can't sleep at night. I lay in bed thinking of how happy and confident i would be if I just lost 50lbs . I had the same problem after my first son as I do naw after my second son.... and he is a yr and a half and i still have the weight to lose.

(less)

Post a reply

Have been following the program to a T. A few questions though:

1. Front squats have been painful on my shoulders, and cause soreness and limited ROM afterward even using pads. Is there a substitute exercise I can use to work the same muscle groups?

2. I have been following the 5 day routine Mon-Fri. Should I be adding a rest day in there, or is that system ok?

Everything has been great so far!(less)

Post a reply

Part 1(Cardio):
30 min on bike:
-5 min warmup
-25 min at ~130 watts and ~160 bpm

20 min on elleptical:
-15 min at ~150 watts and ~160 bpm
-5 min cooldown

Part 2(Resistance):
Circuit 1(2 sets):
-Push Presses 12x30KG
-Alternating Front Raises 12x(2x6KG)
-Lateral Raises 12x(2x4KG)

Circuit 2(2 sets):
-Barbell Upright Rows 12x22.5KG
-Alternating Standing Dumbbell Presses 12x(2x10KG)
-Straight Arm Pullovers 12x15KG

Circuit 3(2 sets):
-Bicycle Crunches 15x
-Medicine Ball Overhead Crunches 20x1KG, 15x1KG
-Hands Behind Head Crunches 20x, 15x

In response to what you said about london:
I'm not competing that highly. I'm going for fun and yeah will be playing some, but nothing too high I reckon.
Nonetheless I do hate not being able to workout for 2 weeks, but I don't see what I can do about it, being in the middle of london and in an appartment that I doubt'll have fitness equipment. I'll be able to do some pushups, core stuff, air squats n stuff, but that's about it and I don't see any way of being able to do cardio. Yeah sucks, but the trip'll probably be worth it.(less)

Post a reply

I took my weight from Day 1. It is 71.5 kg. I am 170 CM.

**DAY-1:
This was the only day where I began with weight-lifting first, and didn't do much cardio because I was in a hurry. Anyway:

5mins warmup on treadmill

*Circuit 1 Legs/Triceps/Core

-Deadlift straight leg= 5kgx2 Big barbell
-Push ups
-V sit ups
-Tricep extension lying barbell= 5kgx2 Bent barbell

*Circuit 2 Biceps/core
-Bicep curls barbell= 5kgx2 Bent barbell
-Bicep curls, dumbell= 12lbx2
-Crunch medicine ball= Used a 6kg ball.

*Cardio Treadmill Steady Pace
-15 minutes only...


**DAY-2:

*Cardio
-Elliptical trainer= 25 minutes, 250 calories
-Bicycle= 10 minutes, 50 calories
-Rowing= 10 minutes, 100 calories
Total= 400 calories

*Superset 1 Shoulders
-Push press barbell= 5 kgx2 Big barbell
-Front raise, dumbell= 12lbx2
Lateral raise, dumbell= 12lbx2

*Circuit 1 Shoulders/Back
-Upright rows, barbell= 5kgx2 (1st set) & 2.5kgx2 (2nd set) Big barbell. Had to lower..
-Shoulder press, dumbell= 12lbx2
-Pullover barbell lying= 2.5kgx2 Bent barbell

*Circuit 2 Core
NO WEIGHTS TO MENTION.


**DAY 3:
*ONLY Cardio.. Interval (2 steps forward, 1 step back)
Completed the time, 40-45 mins excl. of warmup&cooldown.. But had to take some 'slow down' breaks a few times. Was difficult.
=50 min (INCL. all)/5.6 km/370 cals


**DAY 4:

*Cardio intervals.. Was kinda tough too and had to take some breaks too.. never stopped though.
=31 min (INCL. all)/4.0km/255 cal

*Supercircuit Legs/Chest
Squat barbell big= 2.5 kgx2
Bench rpess dumbell= 12lbx2
Lunges dumbell= 12lbx2
Push ups
Step up dumbell= 12lbx2
Push ups
Squat jump

*Circuit 1 core
NO WEIGHTS TO MENTION.

A great first week!
Completed all 4 in exactly 1 week (Wed-Tue).

Thursday 9/2/2010 will be the start of WEEK 2!

P.S- Just rememberd this, I played soccer in one of the day rest days.. it was exhausting.. but really great!(less)

Post a reply

Week two is starting today for me, but since I did day 3 of week one yesterday, I am taking a rest day. I will do some yoga tonight so that I can stretch, but that's about it.(less)

Post a reply

Part 1(Cardio):
50 min on treadmill:
-5 min warmup
-50 min at 1% Incline at 8.5 km/h..
-5 min cooldown

Part 2(Resistance):
Circuit 1(2 sets):
-Romanian Deadlift 12x70KG
-DDP Pushups 12x
-V Situps 15x
-Lying Tri Extensions 12x15KG

Circuit 2(2 sets):
-Barbell Curls 12x17.5KG
-Alternating Dumbbell Curls 12x(2x8KG)
-Medicine Ball Overhead Crunches 25x1KG

Last week my hamstrings were killing me too much(couldn't even walk normally during the weekend) to work out for the first 4 days or so, so I continued this week.

Also took your advice of starting back at the start, instead of jumping back in at week 9.

Only shitty thing is that after 3 weeks of training it's 95% sure I'll be in london for 2 weeks for the WSOPE, so I doubt i get in any workouts during those 2 weeks. After that though, hopefully no more interuptions like being away and closed gym untill at least year's end.(less)

Post a reply

Beginning week 3 / Day 1. I've been busy with work, but continue to make the 1-1.5 hours four times a week. Heading to gym now. Have a good week everyone.
Nick(less)

Post a reply

Just did weights today. Thought I would have time this evening but didn't.

Weights did the following:
straight leg deadlift - 110
Bench Press - 165
Incline dumbbell - 45
Pushups kicked my butt! My arms didn't have much after bench and incline dumbbell

Lying tri extension - 60
alt dumbbell tri extenstion - 20, 17.5, 15 (I guess holding these above my head is what does it by rep #7 or 8 my triceps are really burning!

Crunch med ball overhead - 6lb

Overall felt pretty good in the workout but did get a good tricep burn while doing it!
(less)

Post a reply

So had a good day today. Was really not in the mood for the gym, especially since Sunday is usually my day to lay around watching bad tv and eating with my roommate, but I figure my Sunday behavior definitely plays a major role in my current weight/health status. I'm sore and tired now so its definitely time for bed and much needed day off tomorrow :)(less)

Post a reply

I am on week 25 of BSL and recently purchased MBE. My question is should I stick out the rest of BSL or just jump into MBE? Either way, I just want to say thanks again, the programs are great.

Rich(less)

Post a reply

I was wondering how it is suggested that with the decrease in the rep times, i am supposed to increase the weights. I currently use 5lb dumb bells and when I tried 10lb ones, it seems too heavy. I am only 5' 2" and I donot want to have too much muscles showing in my arms. What is the weight recommendations for women? I am still hesitant to go for 10lbs dumb bell. Should I go for it? (less)

Post a reply

Cardio - did intervals. 1st interval was 7/5.0. 2nd - 12th were 6.5/5.0 intervals. the recovery speed is .5 faster than I have done on the earlier intervals. I did 10 min of cool down. 2min @ 4.0, 5 min at 3.5, 3 min at 3.0.

Weights did the following:
front raise and side raises - 1st set 15lbs, 2 & 3rd set 17.5
shoulder shrugs - 1st set 40lbs, 2nd & 3rd 50lbs

Abs kicked my butt especially the alt side crunch on stab ball. I did 35 for 1 set and 25 reps for the other two. Was able to complete the rest as planned.

Overall it was a great workout. I had a lot of energy, etc. going into it and was able to push myself. 10 weeks ago I wouldn't have even come close to completing this one!

(less)

Post a reply

The journey of a thousand miles begins with a single step. Well, we have, as a family taken that first step. We are four very differently put together people. Highly competitive gymnast older daughter; thin, high metabolism husband (just bought the Beginning Muscle Building); almost eleven year old that needs some kind of workout but can't be at the gym, because she's not old enough; and me. I'm the big one. I know I need to lose 100lbs or there abouts, we've been slowly cleaning up our diet. It's just VERY difficult to make sure that everyone has what they need. I currently have 24 sessions w/ a personal trainer that my hubby bought me as an anniversary gift. After that, I'll be buying the fat burning workouts from here.

(less)

Post a reply

ur right i got some sleep and felt better 2day.. 1 week left and i can take a nother pic 2 see weir i am yaaaa...(less)

Post a reply

Well, I got sidetracked by life, school, traveling, and family emergencies, so this week I started over, and started for REAL.

Today was my last day of Week 1 training, and it was kind of awesome. The first interval cardio showed up today, and it took some serious bargaining with myself to do the whole 30 minutes. What do you know! The sense of accomplishment was plenty of reward.

I really enjoyed the weights, too, but that's always my favorite part. I, as in ME, did real machine-less squats. And, since I checked it 20 times, I'm pretty sure my form was awesome. And my arms were popping some definition during the bicep curls--totally cool.

Having such an invigorating session is so motivating! I hit all my workout goals for the week. This weekend I intend to go do something fun to get some exercise and fresh air. A good way to stay motivated for week 2 on Monday!(less)

Post a reply