6 May 07 Sunday BFL-modified Upper Body workout

warm-up: Swiss Ball ab crunches: 80 (20x4), plus yoga "sun salutation"

bb bench press: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1
push-ups: bwt 12x1

wide-grip lat pulldown: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1
one-arm row: 30# (12x1)2

seated db press: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1
front raise: 10# 12x1

alt db curls: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 8# 12x1
bb curls: bar only (12#?) 12x1

triceps kickbacks: 3# 12x1; 5# 10x1; 8# 8x1; 10# 6x1; 8# 12x1
triceps overhead push-ups: 8# 12x1

[DFA in 49min]

chest flyes: 45# 12x1; 50# 10x1; 57.5 8x1; 60 6x1; 45 12x1
push-ups: bwt 12x1

seated row: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 60# 12x1
pull-ups (Gravitron): counterwt 70# 12x1

total weights work time: 1:11

Cardio: Elliptical (Precor), levels 12-14-16 intervals program
5.40mi over 65min

HR: 136 (Avg); 145 (Max)