Found this link in Nat's gym log and am posting it here. I've been less than challenged on the ab workout, and want to kick it up a notch. This looks like about 10 notches!

http://www.musclemedia.com/training/BootCamp.asp

C1W3D20 November 30, 2002 Cardio

Total Time: 20 min. HIIT

Treadmill

4.0
4.0
5.0
5.5
6.0
6.5
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
6.5
4.0

Increased speed just a bit and made it through. I think I could have gone a little faster, so not quite a true level 10 effort. Another great job on running the whole way!!

C1W3D21 December 1, 2002

Was supposed to make up missed cardio on Thanksgiving, but my cold got much worse so I took the day off.

C1W4D22 December 2, 2002 LBWO

Total Time: 34 minutes

Quads:

Leg Press: 12x180/10x200/8x220/6x240/12x220
Leg Ext: 12x40 (9)

May be time to increase the poundage on presses as I didn't hit a 10 here today.

Hamstrings/Glutes:

Deadlifts: 12x15/10x20/8x25/6x30/12x25
Leg Curls: 12x60 (9)

Increased weight on deadlifts and leg curls, and still finished without hitting a 10. Think I could stand to increase the weight on the leg curls even more.

Calves:

Standing Calf: 12x70/10x110/8x130/6x150/12x130
Seated Calf: 12x150 (solid 9!)

Abs:

Floor Crunches: 12/10/8/6/12 (no breaks except before last set)
Decline Situps (hole 4): 12

Concentrate on going even lower on decline situps.

Workout was a lot easier than I thought it was going to be as I am just getting over a cold (or maybe allergies again). After this week, time to revamp the workout. Good thing, as it seems to be getting easier and easier, despite increasing weight.

C1/W4/D23 Cardio

Decemer 3, 2002

Didn't get up this morning to do my cardio, and had plans for dinner with Barb and her folks for her b-day, so I missed my cardio WO. I WILL make this up on Sunday.

C1/W4/D24 UBWO

December 4, 2002

Start 6.56 A.M.
Total Time: 48.5 minutes

Chest:

Dumbbell Incline: 15x12/20x10/25x8/30x6/25x12
Dumbbell Flyes: 15x12

Shoulders:

Shoulder Presses (seated): 12x12/15x10/20x8/25x6/20x12
Lateral Raises: 10x12 (9)

Back:

Lat Pulldowns: 60x12/70x10/80x8/90x6/80x12
Seated Rows: 70x12 (10)

Triceps:

Pushdowns: 55x12/65x10/65(oops)x8/85x6/75x12
Standing Dumbbell Extensions: 20x12 (9)

Biceps:

Incline Dumbbell Curls: 10x12/12x10/15x8/20x6/15x12
Hammer Curls: 12x12 (9)

Plans with Bill tonight and wasn't about to miss another WO, especially on a weights day, so I did my WO this morning. Very first morning BFL WO, and I love the gym in the morning!!!!!

I'm lurking here. You are doing so awesome. I'll be checking in to see how I can change up my workout soon. Mind you, it's very intense but I'm only in week 2. I'm sure by 4 or 5, I'll need some more ideas. You sound like you got this down pat. I think I'm going to lurk in your journal now.