BFL - Day 14 - Free day
BFL - Day 15 UBW - start time: 6:55 - end time: 7:39 (Monday July 5, 2004)
Chest:
Barbell Bench Press - 10lb x 12; 15lb x 10; 20lb x 8; 25lb x6; 20lb x 12
Dumbbell Flys - 15 lb x 12

Back:
Wide grib lat pulldown - 50x12; 55x10; 62.5x8; 67.5x6; 62.5x12
Pullups 12x12 (62lb assists)

Shoulders:
Upright cable rows - 40lb x 12; 45lb x 10; 50lb x 8; 55lb x 6; 50lb x 12
Upright barbell rows - 40lb x 12

Biceps:
Alternate dumbbell curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12
Hammer curls - 15lb x 12

Triceps:
Kickbacks - same as biceps
Bench dips

BFL Day 16 - Today 20 MAS: Treadmill, 2.5% incline 2.3 miles
Minutes 1-2:5.5, 3:6.5, 4:7.0, 5:7.5, 6:8.0, 7:6.5, 8:7.0, 9:7.5, 10:8.0, 11:5.5, 12:7.0, 13:7.5, 14:8.0 15:7.0, 16:5.5, 17:8.0, 18:8.0, 19:8.5, 20:6.5
Today's workout was hard. I felt tired after minute 10 so I brought it down to 5.5 instead of the normal 6.5. Felt the same way at minute 16 so I did the same way. I think I did max out today and feel good about the overall workout.