It Begins

It Begins… I have gone back to B.F.L. well sort of. I’m creating a hybrid BFL program. I’ve come to the conclusion that BFL is the best program out there. I knew this was true, but tried many other programs to learn. I did learn. The pyramid rep system is, in my opinion the best there is. My official start date is 09/27/06. Today was day three. I’m going to post my progress to show you my hybrid program is superior to T-Nations workouts. (Ego inserted here) The amazing Suz has inspired me to become a vicious challenger. Unbeknownst to the Trackers, I usually focus on one or two people and use them as my inspiration.

• Day 1


• Dumbbell Bench Press (chest) 12,10,8,6,12 / Weighted Dip 12


• Close Grip Bench Press (Triceps) 12,10,8,6,12 / Overhead Cable 12


• Overhead Press Dumbbell (Shoulders) 12,10,8,6,12 / Upright Row 12


• Back Extension (Back) 12,10,8,6,12 / Deadlift 12


• Barbell Curl (Biceps) 12,10,8,6,12 / Close Grip Pull Up / 12


• 10 minutes bike @ 169 heart rate


• Day 2


• 20 minutes level 8 precor # 6 glut Elliptical / 1000 meters rowing level 10


• Day 3


• Full Back Squat (Quads) 12,10,8,6,12 / Single Leg Extension 2 second hold at peak 12


• Romanian Deadlift (Hamstrings) 12,10,8,6,12 / Bulgarian Split Squat 12


• Standing Calf Raise (Calves) 12,10,8,6,12 / Seated Calf Raise


• Hanging Leg Raises (abs) 12,10,8,6,12 / Reverse Crunches 12


• Day 4


• Same as day 2

    

A few more

My Daughter and me. We just woke up.

My Daughter is giving Mom the evil eye.

My Son and Nieces

Beach 4 The Weekend

This pic was taken outside the backdoor of our beachhouse. I thought this pic of my son was funny. He wanted to go cow-tipping, but I told him this wasn't the movie..Cars. I'll post more pics later.

Sunday-Leg Day

Sunday- today was a pretty good leg workout. The leg-extensions burned my legs like fire.

• A1. Front squat: Sets 3Reps: 6 to 8Tempo: Control the eccentric or lowering portion (2-4 seconds), lift explosivelyRest: None


• A2. Leg extension: Sets 3Reps: 15 to 20Tempo: Include a 1-2 second hold at the peak contractionRest: 2 minutes


• B1. Sumo Deadlift:  Sets 3Reps: 6 to 8Tempo: Control the eccentric (2-4 seconds), lift explosivelyRest: None


• B2. Leg curl: Sets 3Reps: 15 to 20Tempo: Include a 1-2 second hold at the peak contractionRest: 2 minutes


• C1. Standing calf raise: Sets 3Reps: 6 to 8Tempo: Control the eccentric (2-4 seconds), lift explosivelyRest: None


• C2. Seated calf raise: Sets 3Reps: 15 to 20Tempo: Include 2 second hold in the stretched and peak contraction positionsRest: 2 minutes

My new workout hurts

straight up. These workouts change so much, they never get boring. I learn something new each day I workout. I am so sore it isn't funny. (go ahead laugh you sadistic maniac) I think it is a really effective workout. It has to be.

Next weekend, I'm going to the coast for the weekend. I can't wait. I think I'll try some of that beach jogging like they did in that movie.. uh uh I forget the name of it. Well, I know I have nothing important to say. SORRY!! Later folks.