BAF - my new ***** and I need your participation!!!!!

You FREAK - I know you clicked on this cause you as CURIOUS as HEYL!!!!  lmaoooo

I post my Sunday dinner posts for my 'food porn' well - I have at least another 4 weeks till I can get back into the gym and I need a new kind of porn from yall - EXERCISE porn!!!!

That's right!  I wanna hear what exercise you did - break down the WHOLE routine for me, I like to hear it nice and slow... cardio, weights, classes - all that.  Lemme know  the level, reps, weight - ALL the details......

DAMN I miss the gym!!!!! 

I'm serious - what you been doing to keep yourself together????  Type slow.......

Damn, love me some porn.  Wanted a look at some naked BAF fella's.  Quit teasing me!

I started my body sculpting routine last week.  I'm using The Body Sculpting Bible for Women.  It has several 14 day programs at advancing levels using free weights or machines, as light or heavy as you like.  

Here's the breakdown, nice and slow like a strip tease...  Compound supersets

dumbbell one arm row
push up

dumbbell shoulder press
standing calf raise

dumbbell curl
overhead dumbbell extention

dumbbell squat
stiff legged dumbbell lift

lying leg raise
crunches

And of course aerobics

Damn I LOVE me some compound sets!!!

How much weight are you using?

I'm starting extra light with two 5 lb dumbells, then 7  lbs, then 10 lbs untill I master the movements.  I have numb hands so I'm a danger to myself and others.

Once I get it down, I have about 100 lbs equivalent in resistance bands with anchors to simulate the gym machines.  I can work the same compound sets and nobody has to die. 

Today is spin class and weight lifting class day. Lemme think of what we do in the weight lifting class. We use mostly barbells.

Squats
Push ups
chest presses
lunges
tricep dips and extenstions
deadlifts
clean and pressse
bicep curls
calf raises
shoulder exercises (cant for the life of me think of what they call the moves) lol
Abs

Nothing too exciting today.  I'm getting ready for an hour of palades and then swimming a few laps later this afternoon.  Keeping it simple today. 

Hey Mack!
Today I'll be starting week 3 of the couch 2 5k and some triceps exercise (starting to get batwings and I don't likes it).
Tuesday - total body conditioning class
Wednesday - Couch 2  5k (My b-day)
Thursday - Kick boxing
Friday - Couch 2 5k & maybe roller skating
Saturday - meet n greet & dancing
Sunday -

Lemme add for you that batwings are not just tripceps - you need shoulder work as well to totally sculpt the arm - see if you can hit up a trainer or somone in the gym to give you some more exercises for the arms so that you really get a balanced tone there. 

I'm knocking out the Wii Active then the treadmill, nothing to exciting today.

Ahh Hell.  Okay, getting mind out of gutter.  The following is my current routine:

Cardio 3 per week (usually Mon, Wed, Fri) walk fast 15-25 minutes followed by running for 20 mins.  Sometimes I change it up and do the step master for 20 mins. Not the eliptical one; the one with the real steps.  The one you actually have to pic your feet UP on.

One of those days, I do legs but not with weights.  I do them right after the run to try to keep the heart rate up a little longer.  I use an exercise ball to do squats where I put the ball tween my back and the wall and allow the ball to roll up and down my back as I squat up and down.  I do use weight assisted calf raises.  I also do what we called in the Marine Corps Mondey f*ckers.  It's where you first bend over and grab ankkes  and squat up and down while keeping hands on ankles...want a burn in the thighs??  That will do it.

Strength training two nights a week, usually Tues and Thurs.  One night is chest and arms.  For chest, basic press, incline press, cable assisted decline and wide butterflies (adductions) to round it out.  For arms, tricep kick backs, cable press downs, cable press outs.  Also pop out some barbell curls, cable curls, hammer curls and inverted grip curls (palms facing down) to help with forearms.

The other night is back and shoulder.  For back I do cable lat pull downs (wide grip), lat pull backs, T rows or low lat pull backs, lower back extensions.  For shoulders, military press, shruggs, straight arm raises (front) and lateral arm raises.

I do all light weights.  That's partially because I'm still trying to regain some strength but also cause I want the long and lean look rather than the big bulky.  Anything I do on the weekend is a bonus; it's usually something cardio!! Abs are eerday!!

Enjoy your workout.