Ok, I have officially started BFL, day one is over and done with and I feel like I got run over with a steamroller! I had the impression before I began that BFL wasn't going to be much different than what I was already doing, I was wrong! It does take me the same amount of time to complete the workout, but I am changing weights and exercises a lot more than I was.
My father decided to give it a try as best as he can, he has a cast on his broken foot and insists on working out anyways. He can only do UBWO with me and he can do squats too. Everything else he can't do.
So, yesterday morning I sat and planned my first workout, it took me like 45 minutes to get it right
My mom kept peeking over my shoulder, when I was done I showed her she said "you can't do ALL that!" but we did. This is what we did in order of doing them:
SHOULDERS:
side raises: 12 R ~ 15#
seated db press: 10 R ~15#
seated db press: 8 R ~ 20#
seated db press: 6 R ~ 25#
standing bb press: 12 R ~ 45# (this turned out to be too heavy)
side raises: 12 R ~ 20#
BACK:
wide grip pulldowns: 12 R ~ 30# (need to up starting weight)
wide grip pulldowns: 10 R ~ 40#
rev. grip pulldowns: 8 R ~ 30# (will start ~ 40# next time)
rev. grip pulldowns: 6 R ~ 40#
rev. grip pulldowns: 12 R ~ 50#
wide grip pulldowns: 12 R ~ 50#
BICEPS:
standing bb curls: 12 R ~ 45# (my dad insisted we up the weight it was way too heavy as we progressed)
standing bb curls: 10 R ~ 50#
standing bb curls: 8 R ~ 55# (could only do 2 in proper form)
preacher curls: 6 R ~ 45#
preacher curls: 12 R ~ 50#
preacher curls: 12 R ~ 55#
TRICEPS:
db extensions: 12 R ~ 15#
close grip pushdowns: 10 R ~ 20#
close grip pushdowns: 8 R ~ 30#
db extensions: 6 R ~ 20#
close grip pushdowns: 12 R ~ 40#
db extensions: 12 R ~ 25#
CHEST:
db bench press: 12 R ~ 45# (easy, started here to get to 105)
db bench press: 10 R ~ 60#
db bench press: 8 R ~ 75#
db bench press: 6 R ~ 80#
db bench press: 12 R ~ 90# (usually do 20 R, so not so hard)
db bench press: 12 R ~ 105# (not as hard as when I do 20 R)
So there it is! Any advice or criticism would be most appreciated! I also picked up some of that TRAC creatine yesterday too, it's lemony and yummy, and expensive as hell! Hope it works well
Today is cardio day, should be a piece of cake, I plan to run for the last five whole minutes, instead of sprints of one minute. I hope I can do it!
