Where to begin... Attempted my LBWO this morning. Not very coordinated that's for sure. I tried my best to figure out how to get the DF's bench set up for leg extensions & hamstring curls. Couldn't figure out the hcs for the life of me. But I got my le in. So I definitely need to learn how to use the equipment or find some way to do the exercises with my free weights.

But here's what I did:

Quads:
Barbell squats: x12, x10, x8, x6 - 20#, x12 - 30#
Leg Extensions: x12 - 25#

Hamstrings:
Dumbbell lunges: x12 - just body wt, x10, x8, x6 - 8#, x12 - 10.5#
Couldn't figure out how to get machine to stay put so missed out on my Lying Leg curls. Dammit.

Calves:
Standing Heel Raises: x12- bw, x10 - 21#, x8 - 26#, x6 - 30#, x12 30#
Need another exercise since I really didn't know another way to exercise my calves.

Abs:
Floor crunches: x12, x10, x8, x6, x12
Reverse crunches: x12

Notes: Routine took forever because of all of my problems setting up the bench for le and hc. Need to brush up skills. Also need to have a listing of exercises for different muscle groups. BFL sheet didn't have appropriate exercises for my equipment.
Felt a tremendous burn during my 10s today. Also noted very challenging to walk down stairs after workout.

Supplements:
1200 mg glutamine
3 Amino Fuel tablets
5000 mg creatine in coffee
+ regular vitamins

Breakfast (post workout):
3 eggs, 2 scoops protein shake mix, 3 oz half/half, 3 oz cream.
"Protein crepes" w/3 T butter and 1 serving of sugar free syrup.
1 cup coffee, 4 glasses H20
*had to spread out breakfast, got stuffed before I could finish*