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  1. #1
    Registered User digitalangel3's Avatar
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    OBF Transformtation - Digitalangel3"s last 10+ lbs





    Good Morning Everyone!! Welcome to my log. I am so excited for these next 16 weeks -the chance to change my body around.

    My GOALS
    - to lose at least 10 lbs. 15 probably wouldn't hurt either.
    - to have shape to my figure. I am hoping that once the fat goes, I will be able to see some shape to my muscles.

    My biggest enemy in my guest is Mr. No-Energy. In normal day-to-day life, I have periodical periods where I have NO Energy to do even simple stuff. Those days I just take it easy and it usually doesn't last more then a day or two. But when I am dieting AND working it out it just seems to compound the problem. :~ SO I am going to concentrate on eating right. Plus I am going to do something on workout days NO MATTER WHAT!!

    My Measurements/weight
    weight : 136.6
    arms : 12in
    waist : 32.5 in
    hips : 36.5 in
    thighs : 22.75 in
    chest : 32 in


    All right let's get started!!
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  2. #2
    Registered User digitalangel3's Avatar
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    My workout strategy

    Here's the plan or rather pathway I am going to beat. I am taking it from this: http://forum.bodybuilding.com/showth...hp?t=147447933 A Simple Beginner's guide

    7 exercises:
    Squats
    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises
    **only I found I usually have more energy if I do the exercises backwards**

    I will be doing this in a 5-week cycle:
    The first week do all 4 sets for 8 reps.
    The second week do all 4 sets for 9 reps.
    The third week do all 4 sets for 10 reps.
    The fourth week do all 4 sets for 11 reps.
    The fifth week do all 4 sets for 12 reps.
    If you got all of the required reps on the fifth week then increase the weight by 10%
    ***However not all exercises have to be 4 reps:
    Squats: warm-up, warm-up, work-set, work-set
    Bench Press: warm-up, warm-up, work-set, work-set
    Bent Over Row: warm-up, warm-up, work-set, work-set
    Over Head Press: work-set, work-set
    Stiff Legged Deadlifts: work-set, work-set
    Curls: work-set, work-set
    Calf Raises: work-set, work-set***

    And lastly:
    M-W-F
    The first work out is your heavy work out.
    The second work out is your medium work out, use 10% less weight for your work sets.
    The final work out for the week is your lite work out, use 20% less weight.
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  3. #3
    Registered User digitalangel3's Avatar
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    Mon Sept 17

    Dumbbell bicep curls 5x8reps, 10x8, 10x8
    stiff-leg deads 45x8, 55x8, 65x8(twice)
    seated rows 40x8 (twice)
    bench 45x8(twice), 45x6
    squats 45x8(twice), 50x8
    calf raises BWx16 (twice)

    **oops forgot military press,. I had forgot to write it down**


    Wed Sept 19

    dumbbell bicep curls 5x8, 10x8 (twice)
    stiff-leg deads 45x8, 55x8(three times)
    standing military press 20x8, 25x8(twice)
    seated rows 40x8 (twice)
    bench 35x8, 40x8(twice)
    squats 45x8(twice), 50x8
    calf raises BWx16(twice)
    squats
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  4. #4
    Registered User digitalangel3's Avatar
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    A few quick notes:

    #1 I am very proud of myself. I actually did my workouts these 2 days instead scoffing off!!

    #2 I tried to do some lighter weights but cause my weights are so low anyway...well as you can see I just did my best

    #3 I know my workouts see random but hear me out. I struggle lots with low energy, but cause there can be no excuses I try my hardest to do my workout. SO the way I look at it is- I am at lest doing something. !!
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  5. #5
    Registered User CLB454's Avatar
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    Originally Posted by digitalangel3 View Post
    A few quick notes:

    #1 I am very proud of myself. I actually did my workouts these 2 days instead scoffing off!!

    #2 I tried to do some lighter weights but cause my weights are so low anyway...well as you can see I just did my best

    #3 I know my workouts see random but hear me out. I struggle lots with low energy, but cause there can be no excuses I try my hardest to do my workout. SO the way I look at it is- I am at lest doing something. !!
    sessions look great!!!
    the more you train the more your will have the energy to train
    log is off to a great start.
    Instagram @cbreezy_454
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  6. #6
    Registered User digitalangel3's Avatar
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    Originally Posted by CLB454 View Post
    sessions look great!!!
    the more you train the more your will have the energy to train
    log is off to a great start.
    Thanks
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  7. #7
    Registered User digitalangel3's Avatar
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    Fri Sept 28

    bicep curls 10x8
    stiff-legged dead 45x8
    seated rows 23x8
    shoulder press 20x8
    bench 35x8
    squats 45x8
    calf raises BWx16 (twice)

    Funny thing - the last two weeks my family has been not feeling well, not necessary flu but general feeling of sleepiness and not feeling well. I woke up Fri feeling like that. Needed a nap at 10:30 (good thing I'm a stay-at-home mom hehe) Anyway I had to do something because all these ladies are going to kick my azz otherwise, so hence the one rep!!


    Sun Weight-In: 133.8
    lost 3 lbs this week !! **happy dance**
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  8. #8
    Registered User digitalangel3's Avatar
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    Mon Sept 24

    DB bicep curls 10x8 (3times)
    S-L deads 45x8, 55x8, 65x8 (twice)
    seated rows 35x8, 35x9 (twice)
    **realized I was supposed to be doing 9 reps :~ oops**
    shoulder press 20x9, 25x9(twice)
    bench 35x9, 40x9, 40x7
    squat 45x9, 55x9(twice)


    I realize I am still on baby weights. I also realize that as I am getting into higher reps the weights may be a little too high for me by about 5 lbs. So I lowered some of them and hopefully I gain some muscle in the next few weeks
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  9. #9
    Registered User digitalangel3's Avatar
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    Wed Sept 26

    DB bicep curls 10x9 (3 times)
    S-L deads 45x9(twice, 50x9 (twice)
    seated rows 30x9(twice), 35x9
    shoulder press 20x2(twice), 25x9
    Bench 35x9 (twice) ,40x9
    Squats 45x9(twice) ,50x9
    Calf Raises BWx16 (twice)

    I had a great workout!
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  10. #10
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    EjnarKolinkar is offline
    Originally Posted by digitalangel3 View Post
    Wed Sept 26

    DB bicep curls 10x9 (3 times)
    S-L deads 45x9(twice, 50x9 (twice)
    seated rows 30x9(twice), 35x9
    shoulder press 20x2(twice), 25x9
    Bench 35x9 (twice) ,40x9
    Squats 45x9(twice) ,50x9
    Calf Raises BWx16 (twice)

    I had a great workout!
    Great log shaping up, good consistent work. Way to go!
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  11. #11
    Registered User digitalangel3's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Great log shaping up, good consistent work. Way to go!

    Thanks!!
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  12. #12
    Registered User digitalangel3's Avatar
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    Sat Sept 29
    DB bicep curl 10x9
    S-L deads 45x9
    seated rows 30x9
    bench 30x9
    overhead shoulder press 20x9
    squat 45x9
    calf raises BWx16 (twice)

    So fri I had no energy, then came down with a cold later that night Hopefully this does become a weekend thing. Hopefully feeling better by Mon
    Weekend feasting has been kept to a min. Yea!!
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  13. #13
    Registered User digitalangel3's Avatar
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    sat Sept 29 -131.4lbs
    sun Sept 30 -133.2lbs

    ate lots of high salt content food yesterday. hate when I go up just for weight-in then then next day I'm down.

    Have a great day everybody!
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  14. #14
    Registered User CLB454's Avatar
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    Originally Posted by digitalangel3 View Post
    sat Sept 29 -131.4lbs
    sun Sept 30 -133.2lbs

    ate lots of high salt content food yesterday. hate when I go up just for weight-in then then next day I'm down.

    Have a great day everybody!
    Sessions are looking solid.
    As for the weight gain , atleast you know what it is, so no big.
    Great work Have a great rest of the weekend.
    Instagram @cbreezy_454
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  15. #15
    Registered User digitalangel3's Avatar
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    I have been MIA lately. I came down with that cold Fri. Sat i did my workout cause I needed to do one. Then Sun I came down with a cough. Mon/Tue I had the energy but I was down with that cold/cough. My head hurt, my ears were sorta ringing and my tummy was kinda wonky. SO I skipped my workout.

    Wed is here! Oct the 3rd and I am still under the weather. But I have to put excuses aside or I will slip into a dangerous slope. I want to change but I have to put my arse in gear in order for me to accomplish anything.

    Here's to a great workout that I will have shortly. Just needed to give myself a pep talk!
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  16. #16
    Registered User digitalangel3's Avatar
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    Wes Oct 3
    DB bicep curls 10x10
    S-L deads 65x10
    BB shoulder press 25x10
    seated rows 35x10
    bench 40x10
    squats 50x10
    calf raises 2BWx 20 reps

    I took a scoop of superpump cause I was seriously lacking in mental energy and the go -do-it-mentality. It worked. I felt great. I know I only did one set again but I promise you by Fri. I'll be up and good to go again.
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  17. #17
    Registered User digitalangel3's Avatar
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    Fri Oct 5
    DB bicep curl 10x10(twice)
    S-L deads 55x10 , 65x10
    BB shoulder press 20x10, 25x10
    seated rows 30x10, 35x10
    Bench 35x10, 40x10
    squats 45x10, 50x10
    calf raises 2BW x20r.

    I was drinking coffee during my workout. It seemed to work.
    The weights felt good, lightish almost. yet heavy enough to give me a great workout.
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  18. #18
    Registered User digitalangel3's Avatar
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    Sun Oct 7 weight-in

    131.6lbs!!

    ~~~~~~

    Sept 16 135.8
    Sept 23 133.8
    Sept 30 133.2
    Oct 7 131.6
    Last edited by digitalangel3; 10-07-2012 at 09:08 AM.
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  19. #19
    Registered User digitalangel3's Avatar
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    Sun Oct 7
    DB bicep curls 10x10 (twice)
    S-L deads 55x10 (twice)
    BB shoulder press 20x10 (twice)
    seated rows 30x10 (twice)
    bench 30x10 (twice) 35x10
    squats 45x10 (twice)
    calf raises 2BW x20 r.


    I actually did these bright and early (9ish). We have family coming over this afternoon for supper because of thanksgiving. And I had a workout scheduled today and didn't want to skip it. I want to stay on track!
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  20. #20
    Registered User digitalangel3's Avatar
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    While browsing the main OBF, xevets posted this:
    Originally Posted by xevets View Post
    The other day I was curious if there is an approx. ration between ones Bench press, squats and deadlifts. So i did some googleing and found this.
    http://www.exrx.net/Testing/WeightLi...hStandards.htm
    I think its quite useful. Need to up my squats and deadlifts asap.
    So I looked it up. I labeled myself "untrained" ,and weight as 132lbs. here's the results:
    press 40lbs (I may be able to get there soon)
    bench press 70lbs (oops, still working on 40lbs. hopefully I'll get to 70)
    squat 60lbs (check)
    deads 75lbs (check. I have been able to get to lifting 100lbs)
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  21. #21
    Registered User digitalangel3's Avatar
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    Tue Oct 9

    DB bicep curls 10x11 (twice) *almost didn't make the 11 reps on set 2 :~ *
    S-L deads 55x11, 65x11 (twice)

    **had to take a mini break to make child a snack and let dog outside. joys of home gym**

    BB shoulder press 20x11, 25x11(twice)
    seated rows 30x11, 35x11 (twice)**again the last set I think I did like half a rep and struggled to finish the full range of motion.**
    bench 35x11, 40x11

    missed out on squats. by this time my body was a mass of quivering flesh and I didn't/couldn't do squats.
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  22. #22
    Registered User digitalangel3's Avatar
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    This past week has been bad. I could make a lot of excuses up, and they may be true, but when it all comes down to it - how much did I really want it!
    So I am going to change things up today. Today, Mon the 15th, I am doing IF!! Too much eating in the evening.

    Sun Oct 14th
    weight-In: 133.0

    I measured myself on the one month mark:
    result: half an inch lost on my waist and arms!!

    Took 15 mins to do a mini ab workout yesterday. I didn't realize your back also gets a workout :~
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  23. #23
    Registered User digitalangel3's Avatar
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    digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000)
    digitalangel3 is offline
    I started a log so I would be accountable through OBF. I had a really,really rough/hormonal week last week. I ate lots and gained 2 lbs. :~ went up to 134 on Sun Oct 21st. **ugh** Let's just say that motivated me greatly.
    I made a chart complete with goals and rewards for hitting a certain weight hopefully it'll work.

    Mon Oct 22
    DB bicep curls 10x11 (twice. my right arm is way weaker then my left.)
    S-L deads 55x11, 65x11
    BB shoulder press 20x11, 25x11
    seated rows 30x11, 35x11
    bench 35x11, 40x11
    squats 40x11 (I wimped out here :~)
    Calf raises BWx22 (twice)

    Wed Oct 24
    DB bicep curls 10x11 (twice)
    S-L deads 55x11, 65x11
    BB shoulder press 20x11, 25x11
    seated rows 30x11, 35x11
    bench 35x11, 40x11
    squats 50x11
    Calf raises BWx22 (twice)


    Great productive week!!
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  24. #24
    Registered User digitalangel3's Avatar
    Join Date: Feb 2011
    Location: Canada
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    digitalangel3 is offline
    Fri Oct 26
    Bicep curls 10x11
    S-L deads 55x11
    BB shoulder press 20x11
    Seated rows 30x11
    Bench 30x11 **oops forgot how to count :~**
    squats 45x11
    calf raises BW x22

    note: everything but squats are done with 2 sets


    Had a great week. IF doing well. done 3lbs this week : 131 !! YEA!! Debating whether I should weight-in today instead of tomorrow - party time tonight.
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  25. #25
    Registered User digitalangel3's Avatar
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    digitalangel3 is offline
    Sun weight in .... 131.0 !!!
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  26. #26
    Registered User AcesUp23's Avatar
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    Originally Posted by digitalangel3 View Post
    Sun weight in .... 131.0 !!!
    Awesome!!! congrats.. keep at it..
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  27. #27
    Registered User digitalangel3's Avatar
    Join Date: Feb 2011
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    digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000) digitalangel3 is just really nice. (+1000)
    digitalangel3 is offline
    Sooo I started a log to keep me motivated and to show everyone that I ma working out. Then it turns out I don't even up date it :~ *ugh*


    weight
    start: 135.6
    Nov 4: 130.2 !!!

    workout
    I did a workout M Oct 29, and W Oct 31 minus squats. Then Mon I started a new cycle
    Mon Nov 5th
    bicep curls 10x8 , 15x8
    S-L deads 65x8, 70x8
    BB shoulder press 25x8 , 30x8
    Seated rows 35x8 , 40x8
    Bench 45x8 (twice)
    Squats 50x8 , 60x8
    calf raises BW+10 x16r (twice)

    Wed Nov 7
    bicep curls 10x8 , 15x8
    S-L deads 65x8 (twice)
    BB shoulder press 25x8 (twice)
    seated rows 35x8 (twice)
    bench 45x8 (twice)
    squats 50x8
    calf raises BW+10 x 16r (twice)

    workouts got hard
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