Saturday BFL Day 20 - 20 MAS: Treadmill, 3.0% incline 2.4 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, 11:6.5, 12:7.0, 13:7.5, 14:6.5 15:6.5, 16:8.0, 17:7.5, 18:8.0, 19:8.5, 20:6.0

Sunday BFL Day 21 - Free Day

Today BFL Day 22 - LBW
Start time 9:35
Barbell Squats - 60x12; 70x10; 80x8; 90x6; 80x12 (Did not use the same machine as normal. used straight barbell and weights)
Leg Extension - 100x12
Lying leg curls - 50x12; 55x10; 60x8; 65x6; 60x12
Dumbbell lunges - 50x12
Seated Calf Raises - 25x12; 40x10; 50x8; 70x6; 50x12
Standline Heel Raises - 90x12
Rotary torso - 50x12; 65x10; 75x8; 85x6; 75x12 - each side
Decline crunches 12

end time - 10:25