Started BFL last night. I had started lifting again, in addition to cardio, on 10/14/02. Here's my progress re UB from 10/14/02 to 11/06/02:

Chest: x15x12x12x10

Flat Bench Press (barbbells)
start: 15# all
end: 20#/15#/15#/20#

Incline Press (barbells)
start: 15# all
end: 25# all

Back: x15x12x12x10

Seated Rows
start: 40#/50#/60#/60#
end: 70# all

Lat Pulldowns:
start: 60#/70#/60#/60#
end: 70# all

Shoulders: x15x12x12x10

Shoulder Press (seated)
start: 12#/12#/12#/10#
end: 15# all

Lateral Raises (standing)
start: 8#/8#/5#/5#
end: 15#/12#/10#/10#

Biceps: x12x12x12x10

Incline Dumbbell Curls
start: 10# all
end: 12#all

Hammer Curls
start: 10# all
end: 12# all

Triceps: x12x12x12x10

Pushdowns
start: 40#/45#/45#/45#
end: 60# all

Dumbbell Extensions
start: 12#/10#/8#/8#
end: 12# all

Here's BFL Day #1, UB Workout:

Reps for all exercises x12x10x8x6x12 for first exercise, followed immediately by 12 reps for second exercise (unless otherwise noted).

Chest:

Dumbbell Incline: 12#/15#/20#/25#/15#
Dumbbell Flyes: 15#

Need to increase weight on all incline reps.
Flyes are fine at 15#.

Shoulders:

Shoulder Presses (seated): 8#/10#/12#/15#/12#
Lateral Raises: 10#

Need to increase weights slightly on all shoulder press reps.

Back:

Lat Pulldowns: 50#/60#/70#/80#/70#
Seated Rows: 70#

Need to increase all such that high point sets are 80 each.

Triceps:

Pushdowns: 50#/55#/65#/75#/65#
Standing Dumbbell Extensions: 15#

Need to increase weight on all pushdown reps. Extensions are okay!

Biceps: Reps: x12x10x6x4x12x12

Incline Dumbbell Curls: 12#/15#/20#/20#/15#
Hammer Curls: 12#

Hit a high point! These were killer! Need to reduce weight on all but the highpoint sets as I could not make the reps.