Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 Hi Kathy, I use the original book. I don't know why the Women's book is different but I've seen the results of women who used the original book so that's the plan I'm sticking with. Here's my plan for Upper Body. I use the same amount of weight for each body part. Chest Dumbbell flyes: 5lbs. 12 reps Dumbbell flyes: 8lbs. 10 reps Dumbbell flyes: 10lbs. 8 reps Dumbbell flyes: 12lbs. 6 reps Dumbbell flyes: 5lbs. 12 reps Chest Press: 5lbs. 12 reps I don't think I'll add more weight for this challenge..possibly 15lbs. but that would definitely be it. I don't think I've gained enough muscle to lift more than that nor do I want to pull a muscle or worst drop the darn thing on my face or chest...Hope this helps. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 Wow, beth! 5 inches from your waist??? Super! Ok, now I'm feeling wimpy about my free weights. I had better bump it up to at least 15lbs. Secretly, I've been thinking that I should bump the weight up for my biceps anyway... Kim p.s. Thanks for the push...I want 5 inches gone too... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 In a message dated 10/6/2006 1:47:17 P.M. Eastern Daylight Time, kkchristensen2001@... writes: I will sometimes go down in weight on my high intensity 12 repetition You're doing it correctly. After your highest weight, you go back down to your lowest/beginning weight for 12 reps then 12 more at the same weight but doing a different exercise for that body part. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 I also use the original book. I'm just done with my 5th week, here's my UBWO from yesterday: machine flyes 12x 40 10x50 8x60 6x70 12x60 deltoid flye (couldn't use press) 12x40 wide grip pulldowns 12x30 10x45 8x60 6x75 12x60 dorsi flexor (some guy was hogging the seated cable row machine--no I didn't want to share, he was sweating buckets) 75 dumbell press 12x10 10x12 8x15 6x20 12x15 lateral raise 12x10 concentration curls 12x10 10x12 8x15 6x20 12x15 hammer curls 12x15 tricep kickbacks 12x8 10x10 8x12 6x15 12x12 bench dips 12 It was hard to do, but I did it and hit 10's--if I used less weight there would be no way to hit the 10's. I have always been muscular, so I haven't hesitated to go up on weights. I'm having very good results, my arms look really nice and I've lost 5 inches (YES 5 INCHES) off my waist in the last 5 weeks, so I'm going to keep doing what I'm doing! FWIW, I did not like the body for life for women. The beauty of the original is its simplliciy, and the BFLFW seems like any other diet book to me--some good tips but ultimately un-doable. Complicated. Cheers! I'm off for my free day and a BLT!!!!! beth Best Regards, beth Re: Weights Hi Kathy, I use the original book. I don't know why the Women's book is different but I've seen the results of women who used the original book so that's the plan I'm sticking with. Here's my plan for Upper Body. I use the same amount of weight for each body part. Chest Dumbbell flyes: 5lbs. 12 reps Dumbbell flyes: 8lbs. 10 reps Dumbbell flyes: 10lbs. 8 reps Dumbbell flyes: 12lbs. 6 reps Dumbbell flyes: 5lbs. 12 reps Chest Press: 5lbs. 12 reps I don't think I'll add more weight for this challenge..possibly 15lbs. but that would definitely be it. I don't think I've gained enough muscle to lift more than that nor do I want to pull a muscle or worst drop the darn thing on my face or chest...Hope this helps. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 Chest Bench Press 12 reps = 20 10 reps = 30 8 reps = 40 6 reps = 40 12 reps = 40 Flyes 12 reps = 15 Shoulders Seated dumbbell press 12 = 8 10 = 10 8 = 12 6 = 15 12 = 12 Front Raises 12 = 10 Back Lat Pull Down 12 = 30 10 = 40 8 = 50 6 = 60 12 = 60 Dumbbell rows 12 = 25 Triceps Tricep pull down 12 = 10 10 = 20 8 = 20 6 = 30 12 = 20 Seated tricep extension 12 = 15 Biceps Alternate dumbbell curl 12 = 10 10 = 12 8 = 12 6 = 15 12 = 15 Preacher curl 12 = 12 I have a question - is it bad that I will sometimes go down in weight on my high intensity 12 repetition? Like in the Seated dumbbell press I go from 15 lbs for my 6 reps to 12 lbs for my last 12 reps? It's just that I can't sustain the weight I can manage during my 6 reps into my last 12 reps. > > Could someone give an example of a day of their weight training, > listing the size of the free weights? Such as upper body workout, > chest press, #15- 10 lb weight, #12- 15 lb wt, # 10- 20 lb wt? I know > everyone is working at their own pace, but have never seen an actual > example of a program. Plus the book doesn't have one. > Also, why is the workout different from the original BFL, BFL for > Women= 3 sets & 2 exercises for each muscle grp vs 5 sets and # 12 > reps with second exercise? > Thanks, > Kathy > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 According to the book and the web site, you're supposed to drop the weight for the high-intensity set of 12. If you're able to use the same weight you just used for the heaviest set of 6, chances are the 6 reps were too light for you. I'd bump up your sets of 6 wherever you can and drop the 12 as much as you need to. It should be more of a 12-good-reps-OMG-it-burns set rather than a heavy-as-you-can-lift set. > > I have a question - is it bad that I will sometimes go down in weight > on my high intensity 12 repetition? Like in the Seated dumbbell press > I go from 15 lbs for my 6 reps to 12 lbs for my last 12 reps? It's > just that I can't sustain the weight I can manage during my 6 reps > into my last 12 reps. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 I thought that's how it was supposed to be done. That's how I do it and I know that's how my coworker does it. I don't have my book handy, but I was thinking that's how it was described and exampled. I don't have a copy of my workout with me, but it's basically the same as what the other ladies have described. I usually do my weights at home though so most of what I do is dumbbell or body-weight (e.g. tricep dips). My biggest struggle is w/ leg workouts. My lower body could definitely be pushed with more weights but my upper body can't hold the weights. I think that's probably an indication that I should be doing my weights at the gym.. Lindsey > > > I have a question - is it bad that I will sometimes go down in weight > on my high intensity 12 repetition? Like in the Seated dumbbell press > I go from 15 lbs for my 6 reps to 12 lbs for my last 12 reps? It's > just that I can't sustain the weight I can manage during my 6 reps > into my last 12 reps. > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 I'm curious as to why you use the same amount of weight for each body part. Maybe my body is more unbalanced, but if I did that, I think I'd be limiting my progress in certain areas. For example, I can use a lot more weight when I do triceps than when I do shoulders (especially if we're talking side raises!!!). I'm not trying to be difficult, just curious. Lindsey > > I use the same amount of > weight for each body part. > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 Hi Kathy, I do a combo of free weights and machine. Chest Bench Press - machine Flyes - free weights Shoulders Seated dumbbell press - free weights Front Raises - free weights Back Lat Pull Down - machine Dumbbell rows - free weights Triceps Tricep pull down - machine Seated tricep extension - free weights Biceps Alternate dumbbell curl - free weights Preacher curl - free weights > > Thanks for all the feedback re: the wts. A question for the person who > uses 40 lb weights- are those free weights? I did a BFL challenge 4 yrs > ago & lost 30 lbs, build a lot of muscle, but I never could lift 40 lbs > in free weights for my upper body- how did you build up to that amount? > I could always go higher on the machines, than free weights, but the > heaviest weight I could lift was 30 lbs on my last set on the chest > presses. I'm wondering if I was doing something incorrectly, to not be > able to lift any more than that. I remember Bill saying he'd > warm up with 40 lbs, but being an older (52 yr)female, I don't think I > could ever get to that point. > Thanks, > Kathy > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 In a message dated 10/7/2006 3:30:20 P.M. Eastern Daylight Time, skwigg@... writes: I was right back to being the weenie with the girly weights. Kim <- weenie topping out at 12lbs. Gotta say I am inspired by you ladies. Tomorrow I will be increasing my weight and I'm actually excited. Guess I have been a little paranoid since I workout at 5AM in the basement...while my spotter, husband, snores peacefully. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 In a message dated 10/7/2006 6:40:01 P.M. Eastern Daylight Time, t-jay130@... writes: _http://www.bodychanhttp://wwhttp://www.bhttp:_ (http://www.bodychangers.com/twood_inter.shtml) WOW! thanks, ! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 In a message dated 10/7/2006 8:38:39 P.M. Eastern Daylight Time, emommy3@... writes: Actually, I'm short! But I'm now wearing 10/12 and I weigh 174, at 5'4 " . I'm shorter...5'3 " , 10/12, 160lbs...just call me the ultimate pear...but 5/6 here I come!!!! kim Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 8, 2006 Report Share Posted October 8, 2006 Hi beth, I don't know how tall you are, but check out the photos and interview done by this woman. http://www.bodychangers.com/twood_inter.shtml She finished at 180 pounds, but look at those muscles! It won't take long for her to lose the last bit of tummy. Our muscles are like puppies. Tiny ones don't need/use much food/calories. Bigger muscles burn up the calories for us. Body fat is like a blanket. It doesn't burn any calories for us at all. M. > > Yes, ma'am. I was blown away when I measured yesterday, since I haven't lost any weight since the second week (ok 1 lb.) I'm going to be a 175 lb woman wearing size 8 it appears. : ) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 8, 2006 Report Share Posted October 8, 2006 That is really awesome! wow when I was really working my leg extensions my legs looked like that.... oh well... time to push harder.. > > > > Yes, ma'am. I was blown away when I measured yesterday, since I > haven't lost any weight since the second week (ok 1 lb.) I'm going to > be a 175 lb woman wearing size 8 it appears. : ) > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 8, 2006 Report Share Posted October 8, 2006 Actually, I'm short! But I'm now wearing 10/12 and I weigh 174, at 5'4 " . E. Best Regards, beth Re: Weights Hi beth, I don't know how tall you are, but check out the photos and interview done by this woman. http://www.bodychan gers.com/ twood_inter. shtml She finished at 180 pounds, but look at those muscles! It won't take long for her to lose the last bit of tummy. Our muscles are like puppies. Tiny ones don't need/use much food/calories. Bigger muscles burn up the calories for us. Body fat is like a blanket. It doesn't burn any calories for us at all. M. > > Yes, ma'am. I was blown away when I measured yesterday, since I haven't lost any weight since the second week (ok 1 lb.) I'm going to be a 175 lb woman wearing size 8 it appears. : ) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 8, 2006 Report Share Posted October 8, 2006 I haven't been 5/6 since I was 19 years old. And 115 pounds. I think my lean mass is that much now. ; ) Best Regards, beth Re: Weights In a message dated 10/7/2006 8:38:39 P.M. Eastern Daylight Time, emommy3sbcglobal (DOT) net writes: Actually, I'm short! But I'm now wearing 10/12 and I weigh 174, at 5'4 " . I'm shorter...5' 3 " , 10/12, 160lbs...just call me the ultimate pear...but 5/6 here I come!!!! kim Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 10, 2006 Report Share Posted October 10, 2006 You just keep working at it. If you¹re doing 20 pound dumbells, do five sets of 8 this week, then five sets of 10, then five sets of 12, then five sets of 15, at that point you should be able to easily move up to five sets of 8 of 25 pounds, then repeat the process. You can even go to five sets of 20 if you need to. You¹ll add it on. I¹m 48 and I added 15 pounds to my max bench press last year. I warm up with 110 on the bench. I¹ve seen some very strong older women. The only thing holding you back (unless you¹re injured) is your head. > Thanks for all the feedback re: the wts. A question for the person who > uses 40 lb weights- are those free weights? I did a BFL challenge 4 yrs > ago & lost 30 lbs, build a lot of muscle, but I never could lift 40 lbs > in free weights for my upper body- how did you build up to that amount? > I could always go higher on the machines, than free weights, but the > heaviest weight I could lift was 30 lbs on my last set on the chest > presses. I'm wondering if I was doing something incorrectly, to not be > able to lift any more than that. I remember Bill saying he'd > warm up with 40 lbs, but being an older (52 yr)female, I don't think I > could ever get to that point. > Thanks, > Kathy > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 10, 2006 Report Share Posted October 10, 2006 What a great topic, troops! All this talk about weights got me really jazzed to hang out with my upper body stuff on Sunday... I am proud to say that I am hurting just typing this! LOL. Here is an example of what I did (just one set): Bicep Curls 12 lbs 12 reps 15 lbs 10 reps 20 lbs 8 reps 25 lbs 6 reps (really concentrated on form, here) 20 lbs 10 reps (went to failure) 15 lbs 14 reps (BARELY finished) Wow. Thnx for the great ideas on how to push MORE out of my workout! lil > > Could someone give an example of a day of their weight training, > listing the size of the free weights? Such as upper body workout, > chest press, #15- 10 lb weight, #12- 15 lb wt, # 10- 20 lb wt? I know > everyone is working at their own pace, but have never seen an actual > example of a program. Plus the book doesn't have one. > Also, why is the workout different from the original BFL, BFL for > Women= 3 sets & 2 exercises for each muscle grp vs 5 sets and # 12 > reps with second exercise? > Thanks, > Kathy > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 10, 2006 Report Share Posted October 10, 2006 (competitive spirit kicking in) 25?! OK, that's it. I'm going up in weight next week. I used 20's yesterday and am not sore at all today. Question for the experienced: My soreness is almost nothing now, does it lessen the stronger you get? Best Regards, beth Re: Weights What a great topic, troops! All this talk about weights got me really jazzed to hang out with my upper body stuff on Sunday... I am proud to say that I am hurting just typing this! LOL. Here is an example of what I did (just one set): Bicep Curls 12 lbs 12 reps 15 lbs 10 reps 20 lbs 8 reps 25 lbs 6 reps (really concentrated on form, here) 20 lbs 10 reps (went to failure) 15 lbs 14 reps (BARELY finished) Wow. Thnx for the great ideas on how to push MORE out of my workout! lil > > Could someone give an example of a day of their weight training, > listing the size of the free weights? Such as upper body workout, > chest press, #15- 10 lb weight, #12- 15 lb wt, # 10- 20 lb wt? I know > everyone is working at their own pace, but have never seen an actual > example of a program. Plus the book doesn't have one. > Also, why is the workout different from the original BFL, BFL for > Women= 3 sets & 2 exercises for each muscle grp vs 5 sets and # 12 > reps with second exercise? > Thanks, > Kathy > Quote Link to comment Share on other sites More sharing options...
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