TotalGym and BFL ('s Version)

[Guest guest]

* Sorry for the length *

Ok folks, here goes. I do indeed stick to BFL for the " Plan " - so here's what I

do, then what my wife does - I'll give results at

the end, along with some other info. (I hope the formatting of this works out).

I use the downloadable worksheets from the BFL site as the map of what to do,

and we religiously write down the levels and weights,

along with the intensity levels, notes about what to increase next time, etc.

For each you'll see a number (for example the first one below is 4+35#), the

number represents the incline level and then we add

incremental weight with weights on the weight bar - so in the first one, set the

sled at 4, then add 35 pounds of weight. This lets

you increase without having to go 5 notches, and it lets you hit those peaks.

e.g. 12 @ 4 + 35# = 12 reps, level 4 plus 35 pounds of weight added.

Do them in succession, with 1 minute between sets. 2 minutes between major

muscle groups.

No laughing at my weights.

Steve -

Upper Body Workout

Chest

Incline Press

12 @ 4 + 35#, 10 @ 4 + 45#, 8 @ 5 + 25#

6 @ 5 + 45#, 12 @ 5 + 25#

Chest fly

12 @ 5 + 5#

Shoulders

Military Press

12 @ 3 + 45#, 10 @ 3 + 55#, 8 @ 4 + 15#

6 @ 4 + 30#, 12 @ 4 + 10#

Recline Raise

12 @ 3 + 55#

Back

Pull-ups

12 @ 5 + 30#, 10 @ 5 + 45#, 8 @ 6 + 25#

6 @ 6 + 45#, 12 @ 6 + 15#

Pull-overs

12 @ 6 + 40#

Triceps

Tricep Dip*

12 @ 5 + 10#, 10 @ 5 + 25#, 8 @ 6 + 10 #

6 @ 6 + 25#, 12 reps @ 6

Tricep Pushdown

4 + 20#

* Tricep dips with weights are awkward - I wear a weight

belt and put the weights on my stomach and the

belt just keeps them from slipping off. You can't

use the weight bar with the tricep dips because of

the handle location on the sled.

Biceps

Recline curls

12 @ 4 + 40#, 10 @ 4 + 60#, 8 @ 5 + 20#

6 @ 5 + 40#, 12 @ 5 + 30#

Praying curls

12 @ 4

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Lower Body Workout

Quads

Unilateral Squats (one leg at a time)

12 @ 5 + 10, 10 @ 6, 8 @ 6 + 10#

6 @ 6 + 20#, 12 @ 6 + 20 (still tweaking this up)

Unilateral SIDE squats

12 @ 6 + 20#

Hamstrings

Hamstring curls

12 @ 3 + 40#, 10 @ 4, 8 @ 4 + 10

6 @ 4 + 20, 12 @ 4

Lunges

12 @ 1 (note: lunge - lower sled is more difficult)

Calves

Toe Raises

Do all reps (12, 10, 8, 6, 12) at 6 + 140#

Toes-out Raises

6 + 140#

Abs

Prone Jack Knife

12 @ 5, 10 @ 5 + 10#, 8 @ 5 + 20#

6 @ 5 + 30#, 12 @ 5 + 20#

Leg lifts

12, real slow

We do vary this about every 5-6 weeks by switching out exercises. If you're

interested in interchangeable options, let me know and I

can tell you what we've done. YMMV of course.

....and of course the HIIT cardio on the days between.

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My results - down from 42 " to 36 " pants, down 61# ... So far.

I'm going to post the other half's version of this separately, I don't know if

there is a message size issue with Yahoo Groups.

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