BFL - Day 9 20 MAS Start time 8:25 End time 8:45. Treadmill 1.5% incline. 2.5 miles 20 minutes
Minutes 1-2:5.5, 3:6.5, 4:7.0, 5:7.5, 6:8.0, 7:6.5, 8:7.0, 9:7.5, 10:8.0, 11:6.5, 12:7.0, 13:7.5, 14:7.0 (selected wrong speed), 15:7.5, 16:8.0, 17:7.5, 18:8.0, 19:8.5, 20:6.5

BFL - Day 10 UBW - start time: 7:54 - end time: 8:39
Chest:
Barbell Bench Press - 10lb x 12; 15lb x 10; 20lb x 8; 25lb x6; 20lb x 12
Dumbbell Flys - 15 lb x 12

Back:
Wide grib lat pulldown - 50x12; 55x10; 62.5x8; 67.5x6; 62.5x12
Pullups 10x12 (52lb assists)

Shoulders:
Upright cable rows - 40lb x 12; 45lb x 10; 50lb x 8; 55lb x 6; 50lb x 12
Upright barbell rows - 30lb x 12

Biceps:
Alternate dumbbell curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12
Hammer curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12

Triceps:
Kickbacks - same as biceps
Bench dips

BFL - Day 11
20 MAS Start time 8:10 End time 8:30. Treadmill 2.0% incline. 2.4 miles 20 minutes
Minutes 1-2:5.5, 3:6.5, 4:7.0, 5:7.5, 6:8.0, 7:6.5, 8:7.0, 9:7.5, 10:8.0, 11:6.5, 12:7.0, 13:7.5, 14:8.0 15:7.0, 16:7.5, 17:8.0, 18:8.0, 19:8.5, 20:6.5

BLF - Day 12
Lower Body Workout:
Start time 9:25
Barbell Squats - 50x12; 70x10; 90x8; 100x6; 90x12
Leg Extension - 92.5x12
Lying leg curls - 50x12; 55x10; 60x8; 65x6; 60x12
Dumbbell lunges - 50x12
Seated Calf Raises - 20x12; 30x10; 40x8; 50x6; 40x12
Standline Heel Raises - 90x12
Rotary torso - 40x12; 50x10; 60x8; 40x6; 60x12 - each side
Decline crunches 12

end time - 10:03

BFL Day 13 - 7/3/04 20MAS

20 MAS Start time 8:10 End time 8:30. Treadmill 2.0% incline. 2.48 miles 20 minutes
Minutes 1-2:5.5, 3:6.5, 4:7.0, 5:7.5, 6:8.0, 7:6.5, 8:7.0, 9:7.5, 10:8.0, 11:6.5, 12:7.0, 13:7.5, 14:8.0 15:7.0, 16:7.5, 17:8.0, 18:7.5, 19:8.5, 20:6.5

BFL - Day 14 - Free day
BFL - Day 15 UBW - start time: 6:55 - end time: 7:39 (Monday July 5, 2004)
Chest:
Barbell Bench Press - 10lb x 12; 15lb x 10; 20lb x 8; 25lb x6; 20lb x 12
Dumbbell Flys - 15 lb x 12

Back:
Wide grib lat pulldown - 50x12; 55x10; 62.5x8; 67.5x6; 62.5x12
Pullups 12x12 (62lb assists)

Shoulders:
Upright cable rows - 40lb x 12; 45lb x 10; 50lb x 8; 55lb x 6; 50lb x 12
Upright barbell rows - 40lb x 12

Biceps:
Alternate dumbbell curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12
Hammer curls - 15lb x 12

Triceps:
Kickbacks - same as biceps
Bench dips

BFL Day 16 - Today 20 MAS: Treadmill, 2.5% incline 2.3 miles
Minutes 1-2:5.5, 3:6.5, 4:7.0, 5:7.5, 6:8.0, 7:6.5, 8:7.0, 9:7.5, 10:8.0, 11:5.5, 12:7.0, 13:7.5, 14:8.0 15:7.0, 16:5.5, 17:8.0, 18:8.0, 19:8.5, 20:6.5
Today's workout was hard. I felt tired after minute 10 so I brought it down to 5.5 instead of the normal 6.5. Felt the same way at minute 16 so I did the same way. I think I did max out today and feel good about the overall workout.

Curling the 20s! DAYUM, you're getting STRONG!

BFL Day 17 - LBW with resistence bands. Decided that I would try to get a handle on the bands before I take them on my trip. Well they are definitely different than free weights. Think they are going to take some getting used to. Will do the UPW with the bands on Friday.

Start time - 1:38
End time - 2:45

Quads: Leg extensions (each leg)
Red x 20
Blue x 18
Red & Blue x 20
Red & Blue with ankle weights X 16
Red & Blue x 24

Squats x 24

Hammies: Leg Pull Back (each leg)
Red x 24
Blue x 20
Red/Blue x 16
r/b/ankle weights x 12
r/b x 24

Leg curls: r/b/ankle x 24 (each leg)

One-leg calf Raises (each leg on board)
5lb dumbbell x 12
8lb x10
10lb x 8
15lb x 6
10lb x 12

Angled calf raises: 20 x 12

Crunches x12, x10, x8, x6, x12
Reverse crunches x 12

BFL Day 18 - Today 20 MAS: Treadmill, 2.0% incline 2.48 miles
Minutes 1-2:5.5, 3:6.5, 4:7.0, 5:7.5, 6:8.0, 7:6.5, 8:7.0, 9:7.5, 10:8.0, 11:6.5, 12:7.0, 13:7.5, 14:8.0 15:7.5, 16:8.0, 17:7.5, 18:8.0, 19:8.5, 20:6.0

BFL day 19 - UBW with resistence bands
Chest Press - R x 24, B x 20, R&B x 16, R&B&R x 28, R&B x 24
Chest Flye R&B&R x 24

Arm Pull Down - R x 24, B x 20, R&B x 16, R&B&R x 12, R&B x 24
Back Extension R&B&R x 24

Side Raises - P x 24, G x 20, R x 16, B x 12, R x 24
Arm Pull Away - B x 24

Arm Curl - P x 24, G x 20, R x 16, B x 12, R x 24
Preacher Curl - B x 24

Arm Kickbacks - P x 24, G x 20, R x 16, B x 12, R x 24
Arm Extension - B x 24

Start 1:33 - End 2:50. Still feeling my way around the bands

Saturday BFL Day 20 - 20 MAS: Treadmill, 3.0% incline 2.4 miles
Minutes 1-2:5.5, 3:6.5, 4:7.0, 5:7.5, 6:8.0, 7:6.5, 8:7.0, 9:7.5, 10:8.0, 11:6.5, 12:7.0, 13:7.5, 14:6.5 15:6.5, 16:8.0, 17:7.5, 18:8.0, 19:8.5, 20:6.0

Sunday BFL Day 21 - Free Day

Today BFL Day 22 - LBW
Start time 9:35
Barbell Squats - 60x12; 70x10; 80x8; 90x6; 80x12 (Did not use the same machine as normal. used straight barbell and weights)
Leg Extension - 100x12
Lying leg curls - 50x12; 55x10; 60x8; 65x6; 60x12
Dumbbell lunges - 50x12
Seated Calf Raises - 25x12; 40x10; 50x8; 70x6; 50x12
Standline Heel Raises - 90x12
Rotary torso - 50x12; 65x10; 75x8; 85x6; 75x12 - each side
Decline crunches 12

end time - 10:25

BFL Day 23 - 30 minute jump rope and ab workout

Yesterday - BFL Day 24 - UPW
start time: 9:55- end time: 10:35
Chest:
Barbell Bench Press - 10lb x 12; 15lb x 10; 20lb x 8; 25lb x6; 20lb x 12
Dumbbell Flys - 15 lb x 12 (also did 20lb x 6 to see if I can do it and I did)
Back:
Wide grib lat pulldown - 50x12; 55x10; 62.5x8; 67.5x6; 62.5x12
Pullups 12x12 (64lb assists)
Shoulders:
Upright cable rows - 45lb x 12; 55lb x 10; 65lb x 8; 75lb x 6; 65lb x 12
Upright barbell rows - 40lb x 12
Biceps:
Alternate dumbbell curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12
Hammer curls - 15lb x 12
Triceps:
Kickbacks - same as biceps
Bench dips

also did ab routine
Rotary Torso - 40lb x12; 50lbx10; 60lbx8; 70lbx6; 60x12
crunches - x12

Yesterday BFL Day 25 20MAS Jump Rope and ab routine (oblique and crunches)

Start time 9:54
Barbell Squats - 60x12; 70x10; 80x8; 90x6; 80x12 (used straight barbell and weights)
Leg Extension - 100x12
Lying leg curls - 50x12; 55x10; 60x8; 65x6; 60x12
Dumbbell lunges - 50x12
Seated Calf Raises - 30x12; 40x10; 50x8; 70x6; 50x12
Standline Heel Raises - 90x12
Rotary torso - 50x12; 65x10; 75x8; 85x6; 75x12 - each side
Decline crunches 12

end time - 10:38