Since I am basically starting over, and have no plans to compete anytime soon (lol) , I decided to come back to the OV35. Hehehhe, not like I ever left it
My eats have been "normal", that is, non-bb'ing. I have alot of regular food that I have to eat before getting any more food. Being unemployed means having to be careful with any money spendage!
I have done a number of different programs over the years. I started with BFL in 2007; I decided to go back to it for a while today. It made me sweat -- because I was going at a pretty quick pace.
No cardio except for a 5 minute warmup on the elliptical.
Today was upper body:
CHEST: BB Bench Press: 45(bar)x12, 50x10, 55x8, 60x6, 45x12
BB Incline Bench Press: 45x12
SHOULDERS: DB Shoulder Press: 15sx12, 20sx10, 20sx8, 20sx6, 15sx12
DB Lateral Raise: 8sx12
BACK: Wide-grip Lat Pulldown: 60x12, 70x10, 80x8, 90x6, 60x12
Seated Horizontal Row: 60x12
BICEPS: BB Curls: 20x12, 30x10, 40x8, 40x6, 20x12
Hammer Curls: 10sx12
TRICEPS: OH Press: 15x12, 20x10, 25x8, 30x6, 15x12
Sitting Tricep Pressdown Machine: 100x4/90x8 -- haha, ooops, I overestimated myself! :lol:
Tomorrow is cardio day. I'll probably take step class for 40-45 minutes.
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07-20-2009, 04:10 PM #1
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
A thousand-mile journey begins with a single step: Penney's NEW workout journal!
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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07-20-2009, 06:50 PM #2
Hello Penney, that is an awesome workout for just getting back to it. I started back in the dark ages using body for life and still use a lot of what I learned from that program.
It will be nice following along with your progress.Question is: are you really going to mind if you hit your goals without puking 3 times a week?
by Daniel Roberts
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07-20-2009, 07:00 PM #3
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
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07-21-2009, 02:57 AM #4
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07-21-2009, 04:39 AM #5
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07-21-2009, 04:54 AM #6
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07-21-2009, 05:39 AM #7
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07-21-2009, 06:03 AM #8
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
Thanks Tiff!
Thanks Kevin! You're welcome anytime
Please send your energy this way Dave hehehe ...
The sooner I become reemployed the better, but it's nice to be on here w/o being monitored
Thanks Barb I missed you guys too~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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07-21-2009, 06:05 AM #9
- Join Date: Feb 2006
- Location: Florida, United States
- Age: 66
- Posts: 11,360
- Rep Power: 28344
(deep sigh) Finally things are starting to feel normal again.
Very strong W/O Penney....and you are NOT starting over. You've done well before and you shall do even better now. You have lots of experience to draw from and you know what it takes to get the job done." ----------I`m your Huckleberry......'"
John Adams
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07-21-2009, 06:11 AM #10
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
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07-22-2009, 01:39 PM #11
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
Rainy Day Leggie Workout ;)
I forgot how much fun BFL style workouts are
45 DEGREE LEG PRESS: 90x12, 180x10, 260x8, 340x6, 90x12
LEG EXTENSION: 70x12
SIT DOWN LEG CURL: 70x12, 80x10, 90x8, 100x6, 70x12
SLDL: 95x12
SIT DOWN CALF RAISE: 45x12, 65x10, 85x8, 105x6, 45x12
STANDING CALF RAISE: 110x12
HANGING LEG RAISE: 12, 10, 8, 6
CRUNCHES: 20, 20~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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07-22-2009, 01:44 PM #12
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07-22-2009, 02:50 PM #13
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07-22-2009, 04:33 PM #14
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07-22-2009, 04:57 PM #15
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
I am good, because even though I naturally get depressed and scared for the future (I know so many people who've been without work for a year ) I remind myself that God's in charge. I am doing my part by looking at the bright side of things. Kinda like someone I know on this board
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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07-22-2009, 05:15 PM #16
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07-22-2009, 05:27 PM #17
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07-23-2009, 04:07 AM #18
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
It's been September-like up here! Rick and I are headed for Daytona in a couple of days, hopefully we'll experience some Turkish bath weather.
Hehhehehe, thanks Ed. I would like my numbers to go WAY up; but this will do for now
Hey Jaime! It always pays to smile~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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07-23-2009, 05:33 AM #19
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07-23-2009, 05:34 AM #20
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07-23-2009, 06:48 AM #21
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07-23-2009, 07:10 AM #22
- Join Date: Mar 2007
- Location: Toronto, Ontario, Canada
- Age: 52
- Posts: 14,983
- Rep Power: 8129
There's the gorgeous one! IN and subbed to watch you spin your magic!
Brian - journal at http://forum.bodybuilding.com/showthread.php?t=161909473
---------------------------------------------------------------------------
Now a CanFitPro and NSCA certified personal trainer specializing in helping the obese. Lost over 70 pounds myself...
Goals completed: Three 5K's, one half marathon, Spartan Run, and Warrior Dash.
Goals working on: Triathlon, Putting together "Days Of Inspiration" (www.********.com/groups/daysofinspiration)
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07-23-2009, 07:16 AM #23
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
BFL is a fun program. Once I am done with this, I may give the 666 a shot
I feel alot better since I decided to enjoy the ride. Love!
Hai hottie!
It would not be normal without the Brainator in here!~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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07-23-2009, 07:24 AM #24
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07-23-2009, 02:25 PM #25
oooohh you and 666 will be QUITE the match up
With your perseverance though, I wouldn't be surprised if you take the TKO in the first round
Have an awesome night hun!Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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07-23-2009, 05:35 PM #26
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07-23-2009, 07:36 PM #27
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 15715
Welcome aboard!
What is TKO, Jaime? 666 sounds like my kind of program -- low reps, high weights!
I could not think of anything better than meeting you and Ms Nikon, Ed I will fill you in when we get down there .. perhaps we all can meet! That would be SO cool!~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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07-23-2009, 08:07 PM #28
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07-24-2009, 02:32 PM #29
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07-24-2009, 06:44 PM #30
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