okay girls.... here it goes. I decided to post it here instead of on the DVD/video page. Figured it made more sense. The other one was also getting ready to get REALLY long!!!!
I copied the rotation info. below from my spreadsheet and had to remove some of the details so it could fit on the page here. I will e-mail all of you who requested it the spreadsheet in the morning! I will probably just send one big e-mail to all of you :9
See notes below rotation for special notes....
Week 1
*******
-Sat(UB) PUB
-Sun(Cardio) CTX 10-10-10(1&2);Bootcamp cardio + core(cardio=60)
-Mon (LB) PLB, leg extensions on machine
-Tues(Cardio) Imax2 (cardio=40 min)
-Wed (UB) PUB, arnold press
-Thur(Cardio) gym - step cardio (cardio=40 min)
-Fri (LB) PLB
Week 2
******
-Sat REST
-Sun (LB) PLB + 90% ME UB, leg presses/extensions on machine
-Mon (Cardio) gym - step cardio (cardio=40 min)
-Tues (UB) PUB
-Wed (cardio) Imax Extreme (cardio=30 min)
-Thur (LB) LL, ME Upper, Abs, PLB stability Ball
-Fri (Cardio) 1/2 Imax Extreme, Boot Camp Cardio (cardio=40 min)
Week 3
******
-Sat REST
-Sun (UB) PUB
-Mon (cardio) gym - step/cardio (cardio=40 min)
-Tues (LB) PLB + ME abs
-Wed (Cardio) Mindy Mrlyea Awesome Intervals (cardio=30 min)
-Thur (UB) PS Upper body
-Fri (Cardio) Mindy Myrlea Awesome Intervals +ME abs (cardio=30)
Week 4
******
-Sat Mindy Myrlea Extreme Intervals (cardio=25 min)
-Sun (LB) ME (incl UB) + PLB stability, abs PUB
-Mon (cardio) gym cardio/step (cardio=50)
-Tues(UB) PUB (changed exercises, fr press, inclines etc.)
-Wed (Cardio) Mindy Myrlea Extreme Intervals (cardio=30 min)
-Thur(LB) Leaner Legs, PLB ball, PUB abs + 3 sets /20 on ball
-Fri (cardio) Gauntlet Cardio w/leg weights (cardio=60)
Week 5
******
-Sat REST
-Sun (UB) PUB, high intensity! Max wts! Sore!
-Mon (Cardio) Ivy - Step gym! (cardio=50 min)
-Tues(LB) ME total body, PLB stability ball inner/outer thigh only, presses, ext mach
-Wed (cardio) Imax Extreme(3/4) + calves (b/c forgot calves yesterday) (Cardio=35 min)
-Thur(Ub) PUB - heavy wt!!! , abs planks, crunches Power Hour
-Fri (cardio) Mindy Mrylea hi/lo + 2 sections Gauntlet cardio + PLB Ball + abs (S&H but laid on ball) (cardio=35 min)
Please note the following:
**************************
*Please also give credit to the other Cathe BFLers (LoriSax, LoriHart, Rhonda, Pfive, TkNelson, Sara etc.) They have also helped me a ton and we have all been working thru this together! Without this board and a couple other boards I would probably have quit by now!
Program
*******
**#1 pointer..... take your before pics! It was my #1 motivating factor! Lookin' at that big ol' butt was all I needed to get started.
*If you try this program I recommend buying the JOURNAL! I love it! I plan all my workouts prior to starting. I write down target wts for each exercise/set etc. It really helps me push the intensity. I don't plan the minutes on cardio but probably should.
**I use www.fitday.com to track my food intake! It has done wonders to nail down what I am really eating in a day! It is free!
*My bfl free day is Saturday
*I changed the BFL schedule so my free day is sat and I ALWAYS have cardio on Mondays. My favorite class at the gym is on monday so I can always make it this way! (I start my week on Sundays and BFL says to start on Mondays I think)
Workouts
********
**My week 1 looks wacky as I started on the wrong day and had to "fiddle" with the dates etc.
*You'll see in week 1 I had some leftover cardio addiction.... I quickly shut it down!
*When using PUB cathe does sets of 12,10, 8, 10,12. I modify to 12, 10,8,6,12. When Cathe decreases wt and goes to 10, I increase wt and go to 6. Works like a charm and is the BFL way!
*I have started tweaking the PUB and doing different exercises than Cathe sometimes. It works great!
*You can use almost any of Cathe's wt tapes. Some of the other girls are doing different things. Maybe they could post their rotations too?????
*I can't do lunges b/c it hurts my knees. So when Cathe does lunges I do dead lifts, or PLIE squats etc. (or I skip it all together)
*I almost always add PLB stability ball to the end of LB days! Love it! I also add leg extensions and presses from my universal wt set.
*One day a week I sometimes add an extra endurance workout in there (usually for the body 1/2 that only got worked once). I can tell a difference. I only do it if I am not sore. And I add it on to a weight day not a cardio day! When looking at this rotation the only day I added wt on cardio was Fri of wk 4. Don't know if it was a typo or if that is what I really did? Should have taken better notes why? I think it might have been I didn't use heavy enough weight in LL the day before due to being unfamiliar with it!
*You'll see I have started adding extra cardio sometimes on my free day. According to Hussman this is alright as long as it is moderate and as long as your goal is fat loss. I keep the extra cardio short.
*Since I am doing more than the 20 min. of cardio I usually do moderate the last 5-10 minutes depending on the duration
*I have forced myself to leave step class at the gym early! I hate it but I do it ;(
*I try to do cardio on an empty stomach and have noticed a difference. I usually slam a shake within 45-60 minutes of working out.
Nutrition
*********
*I only drink 1-2 shakes a day but have approx. 1 Myoplex Lite or carb sense bar a day.
*I eat my bread early in the day and try to eat more rice, potatos, etc. later in the day!
*I live on oatmeal and Cottage cheese!
*Find and use BFL recipes! They have been my life saver! My DH has loved our meals and is happier than he has been in a LONG time!
*I eat a lot of wheat tortillas, oatmeal, egg beaters, potatos, lean ham slices, fat free cheese, SALADS, chicken, pork, and veggie omelettes etc.!
*I chop up veggies on Sun. nights for quick throw into omelettes, meats etc.
*I usually do NOT go all out crazy on my free day! I usually have 1 bad meal and 1 really bad snack. Sometimes I do 2 bad meals. Sometimes I will do one bad meal on Friday and one bad Meal on Saturday depending on what's going on.
***************************************************
Hope this helps. I tried to answer some of the questions I got both on the post and in your sweet e-mails. I am no expert or pro by any means and still have a ton of fat to lose. This is just what I am doing and what has worked for me
I am trying to follow BFL to a "t" and have only "tweaked" based upon research I have done and support I have recvd from other BFL boards. My primary goal of this challenge was finish it and to follow it as perfectly as I could and not "tweak"!
I love you guys and hope you can join us in BFL! Wouldn't it be sooooo fun if ya' all joined in??
Let me know what ya' think!
I copied the rotation info. below from my spreadsheet and had to remove some of the details so it could fit on the page here. I will e-mail all of you who requested it the spreadsheet in the morning! I will probably just send one big e-mail to all of you :9
See notes below rotation for special notes....
Week 1
*******
-Sat(UB) PUB
-Sun(Cardio) CTX 10-10-10(1&2);Bootcamp cardio + core(cardio=60)
-Mon (LB) PLB, leg extensions on machine
-Tues(Cardio) Imax2 (cardio=40 min)
-Wed (UB) PUB, arnold press
-Thur(Cardio) gym - step cardio (cardio=40 min)
-Fri (LB) PLB
Week 2
******
-Sat REST
-Sun (LB) PLB + 90% ME UB, leg presses/extensions on machine
-Mon (Cardio) gym - step cardio (cardio=40 min)
-Tues (UB) PUB
-Wed (cardio) Imax Extreme (cardio=30 min)
-Thur (LB) LL, ME Upper, Abs, PLB stability Ball
-Fri (Cardio) 1/2 Imax Extreme, Boot Camp Cardio (cardio=40 min)
Week 3
******
-Sat REST
-Sun (UB) PUB
-Mon (cardio) gym - step/cardio (cardio=40 min)
-Tues (LB) PLB + ME abs
-Wed (Cardio) Mindy Mrlyea Awesome Intervals (cardio=30 min)
-Thur (UB) PS Upper body
-Fri (Cardio) Mindy Myrlea Awesome Intervals +ME abs (cardio=30)
Week 4
******
-Sat Mindy Myrlea Extreme Intervals (cardio=25 min)
-Sun (LB) ME (incl UB) + PLB stability, abs PUB
-Mon (cardio) gym cardio/step (cardio=50)
-Tues(UB) PUB (changed exercises, fr press, inclines etc.)
-Wed (Cardio) Mindy Myrlea Extreme Intervals (cardio=30 min)
-Thur(LB) Leaner Legs, PLB ball, PUB abs + 3 sets /20 on ball
-Fri (cardio) Gauntlet Cardio w/leg weights (cardio=60)
Week 5
******
-Sat REST
-Sun (UB) PUB, high intensity! Max wts! Sore!
-Mon (Cardio) Ivy - Step gym! (cardio=50 min)
-Tues(LB) ME total body, PLB stability ball inner/outer thigh only, presses, ext mach
-Wed (cardio) Imax Extreme(3/4) + calves (b/c forgot calves yesterday) (Cardio=35 min)
-Thur(Ub) PUB - heavy wt!!! , abs planks, crunches Power Hour
-Fri (cardio) Mindy Mrylea hi/lo + 2 sections Gauntlet cardio + PLB Ball + abs (S&H but laid on ball) (cardio=35 min)
Please note the following:
**************************
*Please also give credit to the other Cathe BFLers (LoriSax, LoriHart, Rhonda, Pfive, TkNelson, Sara etc.) They have also helped me a ton and we have all been working thru this together! Without this board and a couple other boards I would probably have quit by now!
Program
*******
**#1 pointer..... take your before pics! It was my #1 motivating factor! Lookin' at that big ol' butt was all I needed to get started.
*If you try this program I recommend buying the JOURNAL! I love it! I plan all my workouts prior to starting. I write down target wts for each exercise/set etc. It really helps me push the intensity. I don't plan the minutes on cardio but probably should.
**I use www.fitday.com to track my food intake! It has done wonders to nail down what I am really eating in a day! It is free!
*My bfl free day is Saturday
*I changed the BFL schedule so my free day is sat and I ALWAYS have cardio on Mondays. My favorite class at the gym is on monday so I can always make it this way! (I start my week on Sundays and BFL says to start on Mondays I think)
Workouts
********
**My week 1 looks wacky as I started on the wrong day and had to "fiddle" with the dates etc.
*You'll see in week 1 I had some leftover cardio addiction.... I quickly shut it down!
*When using PUB cathe does sets of 12,10, 8, 10,12. I modify to 12, 10,8,6,12. When Cathe decreases wt and goes to 10, I increase wt and go to 6. Works like a charm and is the BFL way!
*I have started tweaking the PUB and doing different exercises than Cathe sometimes. It works great!
*You can use almost any of Cathe's wt tapes. Some of the other girls are doing different things. Maybe they could post their rotations too?????
*I can't do lunges b/c it hurts my knees. So when Cathe does lunges I do dead lifts, or PLIE squats etc. (or I skip it all together)
*I almost always add PLB stability ball to the end of LB days! Love it! I also add leg extensions and presses from my universal wt set.
*One day a week I sometimes add an extra endurance workout in there (usually for the body 1/2 that only got worked once). I can tell a difference. I only do it if I am not sore. And I add it on to a weight day not a cardio day! When looking at this rotation the only day I added wt on cardio was Fri of wk 4. Don't know if it was a typo or if that is what I really did? Should have taken better notes why? I think it might have been I didn't use heavy enough weight in LL the day before due to being unfamiliar with it!
*You'll see I have started adding extra cardio sometimes on my free day. According to Hussman this is alright as long as it is moderate and as long as your goal is fat loss. I keep the extra cardio short.
*Since I am doing more than the 20 min. of cardio I usually do moderate the last 5-10 minutes depending on the duration
*I have forced myself to leave step class at the gym early! I hate it but I do it ;(
*I try to do cardio on an empty stomach and have noticed a difference. I usually slam a shake within 45-60 minutes of working out.
Nutrition
*********
*I only drink 1-2 shakes a day but have approx. 1 Myoplex Lite or carb sense bar a day.
*I eat my bread early in the day and try to eat more rice, potatos, etc. later in the day!
*I live on oatmeal and Cottage cheese!
*Find and use BFL recipes! They have been my life saver! My DH has loved our meals and is happier than he has been in a LONG time!
*I eat a lot of wheat tortillas, oatmeal, egg beaters, potatos, lean ham slices, fat free cheese, SALADS, chicken, pork, and veggie omelettes etc.!
*I chop up veggies on Sun. nights for quick throw into omelettes, meats etc.
*I usually do NOT go all out crazy on my free day! I usually have 1 bad meal and 1 really bad snack. Sometimes I do 2 bad meals. Sometimes I will do one bad meal on Friday and one bad Meal on Saturday depending on what's going on.
***************************************************
Hope this helps. I tried to answer some of the questions I got both on the post and in your sweet e-mails. I am no expert or pro by any means and still have a ton of fat to lose. This is just what I am doing and what has worked for me
I am trying to follow BFL to a "t" and have only "tweaked" based upon research I have done and support I have recvd from other BFL boards. My primary goal of this challenge was finish it and to follow it as perfectly as I could and not "tweak"! I love you guys and hope you can join us in BFL! Wouldn't it be sooooo fun if ya' all joined in??
Let me know what ya' think!