Training Question

[Guest guest]

For me? Well....I follow the BFL program pretty closely except for two

slight differences. The first difference is I don't switch to a different

exercise for a high point at the end. My gym gets so crowded with freshmen

" male " gym rats that I sometimes have to wait for machines and weights. So I

do a 6,7,8,9,10 intensity level paired with reps of 12, 10, 8, 6, 12 for the

same exercise.

I alternate weight training (M,W,F) and cardio (Tu, Th, Sa) like the program.

On upper body days I do chest (3 exercises that Sarge taught me), biceps,

triceps, shoulders, and back (traps, lats, and rhomboids). That's the second

difference, when I work, I work the shit out my muscles and exhaust them to

numbness so as to build them up and define them. I don't just do four

exercises and call it quits. But I still get out of the gym in about an hour

to hour 1/2.

Lower body, the usual....quads, hamstrings, calves, anterior tibialis (front

of calves where most people get shin splints), and glutes. I have one

exercise each for those and also do Bulgarian (split leg) lunges which take

care of everything all together.

Cardio? Just like the program, 20 minutes with high points, morning or in the

middle of the day on an empty stomach (at least 2 1/2 hours). Try to stay

away from night time. I also try to walk home from the gym (2 miles) after

weight training if I can stand it.

Food? Just like the program. Can't do it any other way. I love my carbs too

much!

Any other questions let me know!

" You want some of this? *flex* How 'bout this! *flex* " -Steve Butaubi (SNL)

[Guest guest]

Well !!!! Now that you've asked...these puppies are MY specialty. Guaranteed

to work you hard!!!

What ya do is get onto the smith machine (racked sliding barbell), you need

this for balance. Don't use any weights until you get the motion down

pat....and I don't mean Sarge (PMNOrlando). Get under the bar and rest it on

your shoulders like you would for squats.

Put one foot in front of the other. The best way to gauge it is to genuflect

(get down on) one knee so that your front leg makes a 90 degree " square "

angle. Your back leg should also be at 90 degrees and your toes comfortably

curled under to assist you when you want to stand back up.

Your back should be straight when you are bent down. Move forward or backward

under the bar to adjust.

The motion is to start standing up with one foot in front of the other. The

front foot remains stationary and the back toes stay stationary. Lunge down

until your knee hits the floor and then rise back up in a fluid motion. Look

straight a head to assist in balance and keeping your back straight. Don't

look up if it makes you arch your back.

There's not much more I can say to describe it anymore. I swear by this

exercise. It's given me what I've got and no one can take it away!

Have fun!

-, your commanding officer

In a message dated 08-Dec-99 17:19:05 Eastern Standard Time,

dholland@... writes:

> Thanks for the info - What are Bulgarian (split leg) lunges???????????

[Guest guest]

Jeff, Kirk, Angelo, (are you still out there ???) and all you

other guys,

Help! My husband has a question for you all. He wonders why there

are no exercises in Bill's program for traps and forearms? Do you guys do

any exercises for these areas, and if so which ones.

I will submit the question to EAS, however, I value your input.

Debbie