While I have been very remiss in posting my workouts (actually, I've been remiss in posting anything at all), I have not been remiss in keeping up with my BFL workouts.

UPDATE:

C1W2D10 November 20, 2002 UBWO

Total Time: 50 minutes

Chest:

Dumbbell Incline: 15#/20#/25#/30#/25#
Dumbbell Flyes: 15# (10!!)

Hit those 30# dumbbells on the incline press this time!

Shoulders:

Shoulder Presses (seated): 12#/15#/20#/25#/20#
Lateral Raises: 10# (10!!)

Back:

Lat Pulldowns: 60#/70#/80#/90#/80#
Seated Rows: 70# (10!!)

Triceps:

Pushdowns: 55#/65#/75#/85#/75#
Standing Dumbbell Extensions: 15# (10)

Biceps:

Incline Dumbbell Curls: 10#/12#/15#/20#/15#
Hammer Curls: 12# (10!)

The bicep exercises continue to kick my butt. Hit another 10 here!
Everything was a 10 today? What's up with that? Am I giving myself 10s too easily?

Need to go a little faster next time. Don't know where I'm losing those 4 minutes. Need a stop watch. Stick at all weights and work on form. Arms are exhausted!

C1W2D11 November 21, 2002 Cardio

Took the day off and met Bill for dinner/wine. Made up on Free day, Sunday, Day 14.

C1W2D12 November 22, 2002 LBWO

Total Time: 40 minutes

Quads:

Leg Press: 180#/200#/220#/240#/220#
Leg Extension: 40# HIT A 10!

The extensions killed me yet again. Did them very slowly with long pauses in between.

Hamstrings/Glutes:

Deadlifts: 12#/15#/20#/25#/20#
Leg Curls: 55#

Calves:

Seated Calf: 70#/110#/130#/170#/150#
Seated Calf: 150

Abs:

Floor Crunches: 12/10/8/6/12
Side Crunches: 12 each side

Got to south gym and found it closed today for remodling. Somehow found it in me to drive to north gym on a Friday night and get my workout in. I was not going to miss two nights in a row!! No standing calf machine here, so did 2 HP sets on seated calf. No decline bench for situps, so did side crunches instead. Ab workout is not tough enough without the decline situps. North gym sucks as far as weights go, but managed to get a decent workout in anyway.

C1W2D12 November 23, 2002 Cardio

Total Time: 20 min. HIIT

Treadmill

4.0
4.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
4.0
4.5
5.0
5.5
4.0
4.5
5.0
5.5
6.0
3.8

Need to push myself harder on cardio. No walking except during warm-up and cool down!

C1W2D14 November 24, 2002 Cardio

Total Time: 20 minutes HIIT (Make-up for missing Thurs. 11/21)

Treadmill

4.0
4.0
5.0
5.5
6.0
6.5
5.0
5.5
6.0
6.5
4.0
5.0
5.5
6.0
3.8
4.5
5.0
5.5
5.5
3.5

This was a tough cardio workout. Wasn't able to run the whole time after starting out at faster pace. Will pull it back a notch next time and see if I can do it without walking on the level 6s.

C1W3D15 November 25, 2002 UBWO

Total time: 49 minutes

Chest:

Dumbbell Incline: 15#/20#/25#/30#/25#
Dumbbell Flyes: 15#

Increase flyes to 20 lbs. Hit the 30s on the incline presses again. Love that!

Shoulders:

Shoulder Presses (seated): 12#/15#/20#/25#/20#
Lateral Raises: 10#

Back:

Lat Pulldowns: 60#/70#/80#/90#/80#
Seated Rows: 70# (10)

Triceps:

Pushdowns: 55#/65#/75#/85#/75# (10)
Standing Dumbbell Extensions: 15#

Increase standing DB Extensions to 20#

Biceps:

Incline Dumbbell Curls: 10#/12#/15#/20#/15#
Hammer Curls: 12#

Used second-hand and still 3 mins. slow. Speed up between sets when raring to go. Good workout!

C1W3D16 November 26, 2002 Cardio

Total Time: 20 min. HIIT

Treadmill

4.0
4.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
4.5
5.0
4.0

Ran all 17 minutes (albeit very slowly at some points)!! Next time, keep same pace except kick it up on minutes 18 and 19 to 6.0 and 6.5 respectively. Great job on running the whole way!!

C1W3D17 November 27, 2002 LBWO

Total Time: 35 minutes

Quads:

Leg Press: 180#/200#/220#/240#/220#
Leg Ext: 40# managed only 8 reps with great difficulty (10!)

Didn't eat well throughout the day as I got busy at work, which may have been the cause of running out of gas here.

Hamstrings/Glutes:

Deadlifts: 12#/15#/20#/25#/20#
Leg Curls: 55#

Increase weights on deadlifts and leg curls.

Calves:

Standing Calf: 70#/110#/130#/150#/130#
Seated Calf: 150

Abs:

Floor Crunches: 12/10/8/6/12
Decline Situps (hole 4): 12

Concentrate on going lower on decline situps.

Okay workout. Didn't feel too tough today.

C1W3D18 November 28, 2002 Cardio

Turkey Day, Free Day, Making this up on Sun., 12/01