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08-Aug-05, 05:43 PM
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#1
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Registered User
Join Date: Aug 2005
Age: 33
Posts: 11
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Body for Life
New member here. I'm starting my 2nd Body for Life Challenge. I would love some feedback on my before and afters: fuzzyelf :: 12-week Body for Life Challenge Nice to meet you all!
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Last edited by cursor; 09-Aug-05 at 10:06 AM.
Reason: modified link to pictures
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08-Aug-05, 09:06 PM
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#2
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"I know squat"
Join Date: Jul 2003
Posts: 4,626
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The only feedback I can give you is change your workout routine. Switch to a three day split. Your body easily conditions itself to the routine you are currently using. Do M-Chest & Shoulders, W-Legs & Biceps, F-Back & Triceps. Mix in your cardio in between the weights like BFL does. Keep up the hard work!
Oh, and welcome to DF |
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08-Aug-05, 09:21 PM
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#3
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Hi fuzzyelf, welcome to DiscussFitness.com. How about filling us in on specifically how you're exercising and eating (note that many of us are well versed in the Body for Life system). Also, what kind of progress are you expecting during this next 12-weeks session?
__________________
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Push your limits — define aggressive goals
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_________P R O G R E S S___P I C S
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08-Aug-05, 11:08 PM
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#4
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Registered User
Join Date: Aug 2005
Age: 33
Posts: 11
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Lady C - just curious... what was it about my routine that makes you think I need to change it? Is it b/c I've been doing it for 12 weeks? What specific benefits would I get from changing to the routine you suggest?
Cursor - you look fantastic, my man! Re: BFL, I've been doing it "by the book", but now I think I'm going to add some extra cardio late in the day on weight days and add a severe ab workout on HITT days (getting rid of ab stuff in the LBWO and adding more glute work)
How do you think that sounds? |
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09-Aug-05, 09:09 AM
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#5
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"I know squat"
Join Date: Jul 2003
Posts: 4,626
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Quote:
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Originally Posted by fuzzyelf
Is it b/c I've been doing it for 12 weeks? What specific benefits would I get from changing to the routine you suggest?
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Yep! You will start to see different results again. You will catch your system off guard so to speak and it will have to figure it out again. If you do reading most folks will change up their routine several times a year for that reason.
If you add in more cardio make sure you eat enough to fuel the activity (unlike BLF which says do it on an empty stomach). I would watch for signs of overtraining. |
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09-Aug-05, 11:42 AM
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#6
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Registered User
Join Date: Aug 2005
Age: 33
Posts: 11
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Lady C,
what signs of over training should I look for? Are you saying I should workout on a full stomach? Why?
Can you provide more info on the split? How long should the workouts be and what should I focus on, in your opinion?
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09-Aug-05, 05:33 PM
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#7
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Registered User
Join Date: Mar 2003
Location: Boston, MA
Posts: 3,885
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Hmm....I get an "error" message when I try to click on that link, so I can't chime in..
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09-Aug-05, 05:50 PM
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#8
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Hi Drama Queen
Join Date: Mar 2005
Location: Near Toronto, Ontario
Age: 41
Posts: 6,491
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Quote:
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Originally Posted by fuzzyelf
Lady C,
what signs of over training should I look for? Are you saying I should workout on a full stomach? Why?
Can you provide more info on the split? How long should the workouts be and what should I focus on, in your opinion?
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you don't work out on a full stomach - you eat 30 - 45 min before working out so your muscles will have a full load of glycogen to power your workout.
signs of overtraining include: tiredness, exhaustion, constantly hungry/craving, irritable, hard to regulate body temperature (feeling cold or hot), sleeping more than usual, dozing off at inappropriate times.
__________________
Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
"Illegitimi non carborundum"
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10-Aug-05, 09:10 AM
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#9
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"I know squat"
Join Date: Jul 2003
Posts: 4,626
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This is my favorite split because it hits all of the compound moves and hardly any isolation exercises.
Chest & Shoulders
Warm-up
Chess Press - 3-4 sets heavy (4-6 rep range)
Incline Flyes - 1 set (isololation set)
Shoulder Press - 3 sets heavy (4-6 rep range)
Shoulder Raises - 3 sets heavy (4-6 rep range)
Reverse Flyes - 3 sets heavy (4-6 rep range)
Legs & Biceps
Warm-up
Squats - 3-4 sets heavy (4-6 rep range)
(I would do leg presses if I had the equipment)
Deadlifts - 2-3 sets (8 rep range) [Still learning proper form]
Straigh-leg Deadlifts - 3-4 sets heavy (4-6 rep range)
Biceps Curls or hammer Curls -3-4 sets heavy (4-6 rep range)
Back & Triceps
Warm-up
Pull-ups - 3 sets Bodyweight only - as many as I can do
Lat Pull Downs - 3-4 sets heavy (4-6 rep range)
Barbell Rows - 3 sets heavy (4-6 rep range)
Triceps extensions - 3 sets heavy (4-6 rep range)
This takes me around 40 minutes. You will feel like you have not done any work compared to BFL. I usually do abs on aerobic days. The hard part will be finding the 4 rep range to start, which means you will have to increase from the pyramid style (12, 10, 9, 8, 6 ). |
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12-Aug-05, 11:51 PM
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#10
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Registered User
Join Date: Aug 2005
Age: 33
Posts: 11
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thank you for the tips, I just might try that next week!  |
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21-Aug-05, 09:26 PM
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#11
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Registered User
Join Date: Aug 2005
Age: 33
Posts: 11
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Creatine
I'd like to know what you guys think about Betagen...
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22-Aug-05, 01:42 AM
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#12
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Registered User
Join Date: Aug 2005
Age: 33
Posts: 11
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and btw, I'd like to invite you guys to e mail me (fuzzyelf@gmail.com) b/c I want to start a new feature on my blog. The idea is to have guest essays about fitness experiences, show off before and after pics and post others folk's homepages...so if anyone is interested, please email. Thanks |
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22-Aug-05, 10:13 AM
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#13
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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__________________
¯
Push your limits — define aggressive goals
__________·«__c u r s o r__»·
_________P R O G R E S S___P I C S
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23-Aug-05, 02:56 AM
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#14
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Registered User
Join Date: Oct 2003
Posts: 1,176
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Good job on the progress.
IMO, Betagen is just an overpriced form of creatine. You'd be better off buying creatine (without carbs in it) and mixing it with fruit juice. Same effect, but far cheaper.
__________________
No such thing as spare time,
No such thing as free time
No such thing as down time
All you got is life time...
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24-Sep-05, 10:42 PM
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#15
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Registered User
Join Date: Jun 2005
Location: Vancouver, BC, Canada
Posts: 67
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Quote:
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Originally Posted by fuzzyelf
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Excellent work, you look great and accomplished alot.
Congrats, I am sure you will just keep getting more toned and tighter!!!
I am happy to help anytime as well so if you need, pm or email me anytime!!!
Linda |
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Tags
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barbell row, barbell rows, biceps curls, body temperature, extra cardio, hammer curl, hammer curls, incline fly, isolation exercise, lat pull, leg dead, leg deadlift, leg press, proper form, reverse fly, reverse flyes, shoulder press, shoulder raise, shoulder raises, still learning, triceps extensions, workout routine  |
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