Did my first BFL LB/AbsWO. First, here's my progress re LB/Abs from 10/16/02 to 11/08/02, prior to beginning BFL:
Quads: x15x12x12
Leg Press
start: 140#/160#/160#
end: 190# all
Leg Extensions
start: 35# all
end: 40# all
Hams & Glutes: x15x12x12
Leg Curls (seated)
start: 40# all
end: 55# all
Deadlifts (dumbbells)
start: 20# all
end: 25# all
Calves: x15x15x15
Calf Lifts (standing)
start: 70# all
end: 90# all
Abs:
Floor Crunches x20x20x20x20
Floor Obliques x20x20x20x20 (per side)
Decline situps (only tried these twice with no weight)
x15x10
x15x10x10
Here's BFL Day #3, LBWO
Start Time: 6:22 p.m.
End Time: 6:58 p.m.
Total Time: 36 minutes (6 minutes fast)
Reps for all exercises x12x10x8x6x12 for first exercise, followed immediately by 12 reps for second exercise (unless otherwise noted). No. in () is intensity level. Need to look at other BFL gym logs and see how these items are set out.
Quads:
Leg Press: 160#(5)/180#(6)/200#(7)/220#(7)/200#(8)
Leg Extension: 40# HIT A 10!
1 minute between HP sets--someone on machine. Need to plan alternative exercise as back-up. Squats? Also, try increasing weight on presses by 20# each.
Hamstrings/Glutes:
Hamstring Curls (seated): 45#(5)/50#(6)/55#(7)/60#(8)/55#(9)
Deadlifts: 20#(8)
Need to bring weights over next to machines for deadlift set so as not to have 1 min. between HP sets due to walking over to free weights and then trying to find 25# weights (which I could not find and had to settle for 20#).
Calves:
Standing Calf Raises: 70#(5)/90#(6)/110#(7)/130#(8)/110#(8)
Seated Calf: 130#(8)
1 min. in between HP sets due to unfamiliarity with seated calf machine. Need to increase Seated Calfs to 150#.
Floor Crunches (no time in between, except for last set before HP sets): 0#(5)/0#(6)/0#(7)/0#(7)/0#(7)
Decline Sit-ups: 0#(10) HIT ANOTHER 10!! Honest to goodness failure at 11 reps.
Decine sit-ups ROCK!!! Crunches, however, do not. Don't know how I could ever make them a level 9. Also, is it necessary to wait 1 minute between the ab crunch sets?
All in all, great workout!
I worked up quite a sweat before moving on to abs, and finished 6 minutes early. I did feel rushed as I kept worrying someone was going to snag my next machine and throw me off track. UBWO is easier in this regard, as it largely is free weights. I guess I'm going to have to consider squats and lunges as an alternative, but I'm worried about injuries.
Spaghetti squash is done, and I'm hungry!