Guest guest Posted December 1, 2004 Report Share Posted December 1, 2004 Hi all! I need to work on a routine for LBWO *caught on to the abbrev.* that doesn't use machines. My gym is in the process of shutting down and I don't have the $$ right now to start at a new gym til they give the excellent discounts at the first of the year. I have dumbells at home and barbell with a total of 300# of weights. I also have a treadmill at home for cardio, plus I like to bike. I'm really new to all of this, and I have the book, but could you please help me with a routine that calls for dumbell work for LBWO? UBWO went really well Monday, and cardio yesterday went well too. I'm working on the food changeups and making sure I eat enough and making sure I get enough water. I'm looking online for various things, but I want some first hand experiences Help? Pat Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 1, 2004 Report Share Posted December 1, 2004 Squats and Lunges - Quads Leg lifts while holding the dumbbell on your leg - Glutes Deadlifts - Hamstrings Toe Raises - Calves Here are some good sites, I work out at home with only dumbbells and a bench as well. http://www.exrx.net/Lists/Directory.html http://www.abcbodybuilding.com/exercise1.htm http://www.stumptuous.com/weights.html http://www.stumptuous.com/dorkdiva.html Hope this helps! Lower body workout Hi all! I need to work on a routine for LBWO *caught on to the abbrev.* that doesn't use machines. My gym is in the process of shutting down and I don't have the $$ right now to start at a new gym til they give the excellent discounts at the first of the year. I have dumbells at home and barbell with a total of 300# of weights. I also have a treadmill at home for cardio, plus I like to bike. I'm really new to all of this, and I have the book, but could you please help me with a routine that calls for dumbell work for LBWO? UBWO went really well Monday, and cardio yesterday went well too. I'm working on the food changeups and making sure I eat enough and making sure I get enough water. I'm looking online for various things, but I want some first hand experiences Help? Pat Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 1, 2004 Report Share Posted December 1, 2004 > > I'm looking online for various things, but I want some first hand > experiences Help? > I workout at home and do the following: regular squats One set plie squats stationary lunges one set dead lifts I also rotate in step ups/tall box work. You can also do regular lunges, backwards lunges, side lunges and walking lunges for variation. For calves, I just do 4 sets of 25 slow calf raises Colleen Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 12, 2006 Report Share Posted February 12, 2006 you can get all the blank pages to create your own journal at bodyforlife.com > > Hello I am on C1W2 and I like doing my lower body workout at home. > But, I just don't feel like I'm doing enough. Don't get me wrong I > feel the burn, but am I doing enough? Here is what I do. > QUADRICEPS: Dumbell Squats 12 10 8 6 12 12 Sitting Squats > HAMSTRINGS/GLUTES: Straight Leg Dead lifts 12-12 12 Dumbell Lunges > CALVES: Angled Calf Raise 12-12 12 One Leg Calf Raise > > Is that ok? What should I add? > > Also was wondering if there is anywhere on the web to get a print out > of a blank schedule to write all above down. Back in 2001 I got one > off someones briefcase at , but they no longer have that site > available. > Thanks, > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 12, 2006 Report Share Posted February 12, 2006 I had a hard time finding them at first on bodyforlife.com, but click on the " exercise " tab, then click on " exercise journals " . You can down load them as .pdf, or excell. If you download the excell it will be a file with 84 worksheets...all ready for your challenge. Barbara > > > > Hello I am on C1W2 and I like doing my lower body workout at > home. > > But, I just don't feel like I'm doing enough. Don't get me wrong > I > > feel the burn, but am I doing enough? Here is what I do. > > QUADRICEPS: Dumbell Squats 12 10 8 6 12 12 Sitting Squats > > HAMSTRINGS/GLUTES: Straight Leg Dead lifts 12-12 12 Dumbell Lunges > > CALVES: Angled Calf Raise 12-12 12 One Leg Calf Raise > > > > Is that ok? What should I add? > > > > Also was wondering if there is anywhere on the web to get a print > out > > of a blank schedule to write all above down. Back in 2001 I got > one > > off someones briefcase at , but they no longer have that site > > available. > > Thanks, > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 12, 2006 Report Share Posted February 12, 2006 What do you think of my program? > > > > > > Hello I am on C1W2 and I like doing my lower body workout at > > home. > > > But, I just don't feel like I'm doing enough. Don't get me wrong > > I > > > feel the burn, but am I doing enough? Here is what I do. > > > QUADRICEPS: Dumbell Squats 12 10 8 6 12 12 Sitting Squats > > > HAMSTRINGS/GLUTES: Straight Leg Dead lifts 12-12 12 Dumbell Lunges > > > CALVES: Angled Calf Raise 12-12 12 One Leg Calf Raise > > > > > > Is that ok? What should I add? > > > > > > Also was wondering if there is anywhere on the web to get a print > > out > > > of a blank schedule to write all above down. Back in 2001 I got > > one > > > off someones briefcase at , but they no longer have that site > > > available. > > > Thanks, > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 12, 2006 Report Share Posted February 12, 2006 Thanks and Barbara! I can't open the excel applications..my computer says it is not a valid win32 application. Don't know that much about computers, but is that saying that I don't have the excel program? sorry if that was a dumb question. > > > > > > Hello I am on C1W2 and I like doing my lower body workout at > > home. > > > But, I just don't feel like I'm doing enough. Don't get me wrong > > I > > > feel the burn, but am I doing enough? Here is what I do. > > > QUADRICEPS: Dumbell Squats 12 10 8 6 12 12 Sitting Squats > > > HAMSTRINGS/GLUTES: Straight Leg Dead lifts 12-12 12 Dumbell Lunges > > > CALVES: Angled Calf Raise 12-12 12 One Leg Calf Raise > > > > > > Is that ok? What should I add? > > > > > > Also was wondering if there is anywhere on the web to get a print > > out > > > of a blank schedule to write all above down. Back in 2001 I got > > one > > > off someones briefcase at , but they no longer have that site > > > available. > > > Thanks, > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 12, 2006 Report Share Posted February 12, 2006 None of us can really say what weights you should be using, since it is YOUR best effort you are looking for. Ask yourself, as you lift the highest weight for the sixth rep " Could I do one more? " ...if the answer is an easy yes, up your weights. If the answer is " You have got to be out of your mind!!! " then you are giving it your all. I did upper body yesterday, just getting back into the swing of things and figuring out what weights I should be using. During my " final 12 " on chest press I could NOT do more than 9...left arm just gave out...called it quits...took a hike....so that was a 10. Barbara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 12, 2006 Report Share Posted February 12, 2006 alysd38 <no_reply > wrote: <<Ask yourself, as you lift the highest weight for the sixth rep " Could I do one more? " ...if the answer is an easy yes, up your weights. If the answer is " You have got to be out of your mind!!! " then you are giving it your all.>> I have a question about this. It sounds like I should then be hitting my level 10 on the weights I am doing for 6 reps (the highest weights). But I thought that BFL says those reps should be a level 8, then the next reps (12) should be a level 9 and the next 12 reps are my 10. So should I be going for a level 10 when I am at 6 reps or a level 8? I am confused! Tiana --------------------------------- Use Photomail to share photos without annoying attachments. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 13, 2006 Report Share Posted February 13, 2006 -download the Adobe program from the internet and then you will be able to open the files as pdf's. Good luck! -- In , " erinschmaren " <esjmgebhardt42@...> wrote: > > Hello I am on C1W2 and I like doing my lower body workout at home. > But, I just don't feel like I'm doing enough. Don't get me wrong I > feel the burn, but am I doing enough? Here is what I do. > QUADRICEPS: Dumbell Squats 12 10 8 6 12 12 Sitting Squats > HAMSTRINGS/GLUTES: Straight Leg Dead lifts 12-12 12 Dumbell Lunges > CALVES: Angled Calf Raise 12-12 12 One Leg Calf Raise > > Is that ok? What should I add? > > Also was wondering if there is anywhere on the web to get a print out > of a blank schedule to write all above down. Back in 2001 I got one > off someones briefcase at , but they no longer have that site > available. > Thanks, > > Quote Link to comment Share on other sites More sharing options...
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