The Kids Are Growing Up!!

I figured enough about me and would show the progress of my life. To think when I first started BFL, the little girl you see here was just a month shy of being born. Now that is what I call perspective.

Wanna see a dirty mirror?

Well I think my chest has gotten a little bigger. I need to take measurements.
Todays workout went like this

• Flat Bench
• Bent over row
• Military Press
• Barbell shrug
• Close Grip Bench
• Barbell Curl

Back at it!

Monday
· Bench Press 3 X 4-6
· Bent Over Row 3 X 4-6
· Military Press 3 X 4-
· Barbell Shrug 3 X 4-6
· Close Grip Bench 3 X 4-6
· Barbell Curl 3 X 4-6

Today I went to Elliot's Natural Foods and got some CLA, Fish Oil Capsules and Acetyl-Lcarnitine

(Carnitine is a non-essential amino acid. Carnitine is acetylated into Acetyl-LCarnitine
(ALCAR) in the brain, liver, and kidneys. The amino acid L-Carnitine plays a
vital role in energy metabolism, specifically the transport of fatty acids into mitochondria
where they can be oxidized. ALCAR is the most popular form of supplemental carnitine.
ALCAR has a nutrient repartitioning affect, meaning it aids in sending nutrients
to skeletal muscle where they can be used for energy over sending nutrients to fat cells
where they can be stored. What this means is ALCAR has to ability to aid in muscle
growth and fat loss by increasing fat oxidation and cellular metabolism (Iossa, 2002). A
study done on women found that supplementing with ALCAR increased fat loss and fat
oxidation during exercise (Hongu, 2003). Research has shown ALCAR to have a
synergistic effect with ALA.
Hongu N, Sachan DS. Carnitine and choline supplementation with exercise alter carnitine)

Anyway you get the point. I'll give anything a go and report back. I'm really dosing one the CLA and Fish Oil.

Fish Oil supplements contain important essential fatty acids (EFAs), specifically
the Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Most people's diets are deficit in these Omega-3 EFAs. Fish Oil has been shown to
increase fat loss and decrease fat storage through a similar mechanism as Sesamin,
making it a great addition to an endomorphs supplement regime.

Studies have shown CLA to inhibit transcription of enzymes involved in de novo
fatty acid synthesis/lipogenesis, desaturation of fatty acids, and triglyceride synthesis [4].
It is believed that CLA decreases the activation of PPARgamma, resulting in the
attenuation of fat cell differentiation. In mice, CLA supplementation has been shown to
decrease adipocyte number and size as well as cause apoptosis (cell death) of adipocytes
[4] and researchers believe CLA to have similar properties in humans.

Tomorrow is leg day. I'm going for a personal best on all lift

God Bless the Country Singer

Persoanlly, I would have kicked her to the curb, but you know country songs and their singers. They must always strive for the ultimate in depression.

Week 2 Day 5

Friday – Arms

• Standing Barbell Curls - 3-4 sets 12 reps
• Preacher Curls - 3-4 sets 12 reps
• Hammer Curls - 3 sets 12 reps
• Triceps Press Down with V-Bar or Rope - 3-4 sets 12 reps
• Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12 reps
• Weighted Dips - 3 sets 12 reps
• V-ups - 3-4 sets 30 seconds
• Leg Raises - 3-4 sets 30 seconds

Well today started out crappier than crappy gets. Just one of those days in which everything is forgotten. Maybe I'm alone in that. I get in my truck and forget this..forget that..forget this etc etc. Well I came home for lunch and surprise surprise I find out I'm posted on the BFL website as a runner up or something like that. Pretty bizarre. It's pretty exciting but this stuff really is beyond my comprehension. It'll sink in at some point.

Today was arm day as you can see above. I crushed it. I went heavy as Hell and nailed everything. But today is screwy and life had to let me know it wasn't finished with me yet. I get on the elyptical for my 30 minutes of staring at myself in the glass. I'm 15 minutes in before I realize I have to be somewhere 10 minutes prior. I punch the elyptical machine without even realizing it and run down and change back into my clothes without showering. Yea gross I know. Well I find out it was nothing anyway. I pray tomorrow goes in my direction or I hire an exorcist.

Week 2 Day 4

Today was a free day so I leave you with a picture. Oh and my workout songlist:
1. Minus One - 40 Below Summer
2. All These Things I Hate (Revolve Around Me) - Bullet For My Valentine
3. The serpent's kiss - Symphony X
4. Tears Don't Fall - Bullet For My Valentine
5. Soul Creation (Album Version) - Cinder
6. Headup - Deftones
7. Stupify - Disturbed
8. Prayer - Disturbed
9. Stricken - Disturbed
10. Die Motherf*cker Die - Dope
11. Survive - Dope
12. No Way Out - Dope
13. Wait - Earshot
14. Hey Man Nice Shot - Filter
15. Endangered Species - Flaw
16. Payback - Flaw
17. Awake - Godsmack
18. Re-Align - Godsmack
19. Facing What Consumes You - Hatebreed
20. I Will Be Heard - Hatebreed
21. My Curse - Killswitch Engage
22. Not Falling - Mudvayne
23. Dig - Mudvayne
24. Suffocate - Motograter
25. Breathe Into Me - Red
26. Black - Sevendust
27. Enemy - Sevendust
28. Face To Face - Sevendust
29. What Drives The Weak - Shadows Fall
30. Fly From The Inside - Shinedown
31. Crying Out - Shinedown
32. Nobody - Skindred
33. Downfall - TRUSTcompany
34. Stronger - TRUSTcompany
35. Determined - Mudvayne

Week 2 Day 3

Wednesday – Back

• Bent Over Barbell row - 3sets 12 reps
• 1 Arm Dumbbell Rows - 3 sets 12 reps
• Cable Pull Downs (like dumbbell pullover but with cable standing) 3sets 12 reps
• Wide Grip Pull downs - 3 sets 12 reps
• Dumbbell Shrugs with Abduction start - 3 sets 12 reps
• Hyperextensions - 3 sets 12 reps - smooth and controlled motion

Well this morning was uneventful. Well it was until I went to put my feet into my workout shoes. I love having small children at home. Something was in my shoe and guess what? A green and yellow crayon fell out onto the gym floor. I hurriedly scooped them up as to not let anyone else see. I do have a reputation to uphold. lol

I went to the local library to see what kind of diet, nutrition and weigh training books they may have and they had nothing. Tomorrow is my day off from the madness of fitness.

Week 2 Day 2

Tuesday – Legs

• Squat - 3 sets 12 reps each leg
• Straight Leg Dead Lift - 3 sets 12 reps
• Leg Curl - 3 sets 12- reps
• Leg Press - 3 sets 12 reps each leg
• Leg Extension - 3 sets 12 reps
• Standing Calf Raises - 3sets 12reps
• Seated Calf Raise - 3sets 12reps

Today was great! I went really heavy on all lifts. When I got to the leg pres this monster was just finishing his set. He began taking the plates off and I said hey don’t worry about those I’ll take care of them. Now this guy is easily 6’5” and weighs at least 300. He kept mumbling something like I was trying to do you a favor or something like that. Well I stuck another plate on each side and did 3 sets of twelve. It wasn’t miracle weight or nothing but it was 6 plates on each side. I was proud that this little pygmy person could push what that hulk could. J That powder I mentioned before XTEND does work. My legs feel great right now and they shouldbe blown to dust.

Week 2 Day 1

Monday – Chest

• Incline Barbell Press - 3 sets 12 reps
• Flat Bench Press - 3 sets 12 reps
• Dumbbell Flys - 4 sets 12 reps – smooth and controlled motion
• Push Ups - to failure
• Crunches - 3 sets 30 seconds
• Reverse Crunches - 3 sets 30 second
• 30 minutes of medium intensity cardio.

This morning’s workout went very well. How do I know this? Well I felt I could have done better. That is when I have a good workout. You’ll notice that the reps went down. Well the weights went up substantially.

I went to my Uncle’s BBQ last night and cheated a little. I’m sure this had no effect other than filling the muscles and making me sleep poorly.

I really considered doing the summer challenge just to have some extra motivation. I don’t think it would be fair if I did so. I will show them why I didn’t do it and I assure you they will be thankful. Snicker. Basically what I’m saying is I’m going to kill these next 15 weeks.

Day 6

Saturday – Shoulders

1. Dumbbell Military Press NO BACK SUPPORT - 4 sets 12-15 reps
2. Seat Front Dumbbell Raise NO BACK SUPPORT - 4 sets 12-15 reps
3. Standing Side Lateral Raise - 4 sets 12-15 reps
4. Bent Over Rear Delt Fly - 3 sets 12-15 reps
5. - smooth and controlled motion
6. Seated Calf Raises – 4 sets 15 reps

I was a little tired this morning and felt awkwardly unprepared. When I got to the gym it was closed. I realized they don't open on the weekends until 7:00. What kills me is I already supplemented myself for the workout i.e. XTEND
And pre-workout creatine. WTH!, So I went to a job site for an hour in my workout clothes and did stuff for an hour. As soon as I started working out I felt a million times better and focused. I'm not going to post my weight because really..what's the point? I think I've leveled off anyhow. Tomorrow is a no weight training day but I will run in the morning. I have a big BBQ tomorrow night and I'm debating whether or not to eat like a normal human being. So far 6 straight clean eating days. I mean perfect.

Day 5

Today was day 5. 5 days of eating clean and 4 days of weights and 4 days of cardio. Yesterday was a no-weight training day.

Friday – Arms

1. Standing Barbell Curls - 3-4 sets 12-15 reps
2. Preacher Curls - 3-4 sets 12-15 reps
3. Hammer Curls - 3 sets 12-15 reps
4. Triceps Press Down with V-Bar or Rope - 3-4 sets 12-15 reps
5. Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12-15 reps
6. Weighted Dips - 3 sets 12-15 reps
7. V-ups - 3-4 sets 30 seconds
8. Leg Raises - 3-4 sets 30 seconds

Current Weight 162.5

Day 3 (yesterday)

Eating is still 100% Every twenty-first meal is a carb. load. I almost puked last night eating all that sweet crap. Anyway yesterday's workout went like this.

Wednesday – Back

• Bent Over Barbell row - 4 sets 12-15 reps
• 1 Arm Dumbbell Rows - 4 sets 12-15 reps
• Cable Pull Downs (like dumbbell pullover but with cable standing) 4 sets 12-15 reps
• Wide Grip Pull downs - 4 sets 12-15 reps
• Dumbbell Shrugs with Abduction start - 4 sets 12-15 reps
• Hyperextensions - 3-4 sets 12-15 reps - smooth and controlled motion

Today is a non-workout day. I'll continue to eat clean until I no longer can. :) This program is 16 weeks. Weight 165

Well.. Well.. Well.. Day 2

This is day 2 of Game Over. Don't ask.
Yesterday's workout
Monday – Chest

• Incline Barbell Press - 3-4 sets 12-15 reps
• Flat Bench Press - 3-4 sets 12-15 reps
• Dumbbell Flys - 3-4 sets 12-15 reps – smooth and controlled motion
• Push Ups - to failure
• Crunches - 3-4 sets 30 seconds
• Reverse Crunches - 3-4 sets 30 seconds
• 30 minutes of cardio (elyptical 135-155 HRM)

weight 170

Today's Workout
Tuesday – Legs

• Squat - 3-4 sets 12-15 reps each leg
• Straight Leg Dead Lift - 3-4 sets 12-15 reps
• Leg Curl - 3-4 sets 12-15 reps
• Leg Press - 3-4 sets 12-15 reps each leg
• Leg Extension - 3-4 sets 12-15 reps
• Standing Calf Raises - 3-4 sets 12-15 reps
• Seated Calf Raise - 3-4 sets 12-15 reps
• Cardio..Are you crazy?

weight 168