(Reps/ Planned Weight / Actual Weight / Intensity Reached)

• Chest
  DB Press
  1. (12/10/10/5)
  2. (10/10/10/6)
  3. (8/15/15/7)
  4. (6/20/20/7)
  5. (12/20/20/9)
• DB Flies
  1. (8/20/20/10) ****
• Shoulders
  Side Raises (plan to use this as alternate later)
  1. (12/5/5/6)
  2. (10/5/5/7)
  3. (8/10/10/8)
  4. (6/10/10/8)
  5. (12/5/5/9)
  
  Seated DB Press
  1. (12/10/10/10) ****
• Back
  DB Pullovers (did them properly this time - will continue)
  1. (12/5/5/5)
  2. (10/5/10/6)
  3. (8/10/15/7)
  4. (6/15/15/8)
  5. (12/15/15/9)
  
  One Arm DB Rows
  1. (12/20/20/9)
• Triceps
  DB Extensions
  1. (12/5/5/7)
  2. (10/5/5/8)
  3. (8/10/5/9)
  4. (6/10/10/9)
  5. (12/5/5/10) ****
  
  Lying DB Extensions
  1. (6/10/5/10) ****
• Biceps
  Seated DB Curls
  1. (12/5/5/5)
  2. (10/10/10/6)
  3. (8/15/15/7)
  4. (6/15/20/8)
  5. (12/10/15/9.5)
  
  Hammer Curls (did improperly once - redid a couple minutes later)
  1. (12/5/5/9.5) (as done improperly - level 7 when redone)

Good workout. Felt very good.

Hard to believe it's been more than 12 years since I stopped BFL. Sheesh.

Okay, so I'm starting up again. And hopefully I'll stick with it this time.

My first step is to choose my exercise plan. For that I will choose my second workouts from before and use them as a starting point. Unfortunately, I only logged my first LBWO (used paper logs and never entered the rest) and so I'm using the first one and tweaking it as best I can.

Reps / Planned Weight (lb)

UBWO

• Chest
  
  DB Press
  1. 12/10
  2. 10/10
  3. 8/15
  4. 6/20
  5. 12/20
  
  DB Flies
  1. 12/15

• Shoulders
  
  Side Raises
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/10
  5. 12/5
  
  Seated DB Press
  1. 12/10

• Back
  
  DB Pullovers
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/15
  5. 12/15
  
  One Arm DB Rows
  1. 12/20

• Triceps
  
  DB Extensions
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/10
  5. 12/5
  
  Lying DB Extensions
  1. 12/10

• Biceps
  
  Seated DB Curls
  1. 12/5
  2. 10/10
  3. 8/15
  4. 6/15
  5. 12/10
  
  Hammer Curls
  1. 12/5

LBWO

• QUADS
  
  DB Squats
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/10
  5. 12/5
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/5

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/15
  5. 12/15
  
  Dumbbell Lunges
  1. 12/5

• CALVES
  
  Angled Calf Rise
  1. 12/10
  2. 10/10
  3. 8/20
  4. 6/20
  5. 12/20
  
  One Leg Calf Rise
  1. 12/20

• ABS
  
  Floor Crunches
  1. 12
  2. 10
  3. 8
  4. 6
  5. 12
  
  Bent Knee Leg Raises
  1. 12

For the Cardio, I've got a stationary recumbent bike, but I need to find the wallwart for it (or get another one).

FINALLY got started!!!

Need some tweaking, but that's to be expected. The fact that I'm 12 years older and not taking in near the calories I ideally would be is definitely having an effect. But that's fine. I'll go at water pace I can go.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/20 : 6/20 (8)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/15 : 12/10 (10)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (8)
  3. 8/10 : 8/10 (10)
  4. 6/10 : 6/5 (8)
  5. 12/5 : 12/5 (9)
  
  Seated DB Press
  1. 12/10 : 12/5 (10)

• Back
  
  DB Pullovers
  1. 12/5 : 12/5 (6) -- did them wrong
  2. 10/5 : 10/5 (6)
  3. 8/10 : 8/10 (7)
  4. 6/15 : 6/15 (8)
  5. 12/15 : 12/15 (9)
  
  One Arm DB Rows
  1. 12/20 : 12/20 (9)

• Triceps
  
  DB Extensions
  1. 12/5 : 12/5 (9)
  2. 10/5 : 10/5 (10)
  3. 8/10 : 8/5 (10)
  4. 6/10 : 6/5 (9)
  5. 12/5 : 12/0 (9)
  
  Lying DB Extensions
  1. 12/10 : 5/5, 7/0 (9)

• Biceps
  
  Seated DB Curls
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (9)
  4. 6/15 : 6/10 (8)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/5 : 12/5 (8)

Did some re-arranging and got closer to a very good plan.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/20 : 6/20 (8)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/15 : 12/10 (10)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (7)
  3. 8/10 : 8/5 (7)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/10 : 12/5 (10)

• Back
  
  One Arm DB Rows
  1. 12/5 : 12/5 (5)
  2. 10/5 : 10/10 (6)
  3. 8/10 : 8/15 (7)
  4. 6/15 : 6/20 (8)
  5. 12/15 : 12/20 (8)
  
  DB Pullovers
  1. 12/20 : 12/5 (7)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (5)
  2. 10/5 : 10/5 (5)
  3. 8/10 : 8/5 (6)
  4. 6/10 : 6/5 (7)
  5. 12/5 : 12/5 (9)
  
  DB Extensions
  1. 12/10 : 12/10 (10)

• Biceps
  
  Seated DB Curls
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/10 (7)
  4. 6/15 : 6/15 (8)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/5 : 12/5 (8)

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/20 : 6/20 (8)
  5. 12/20 : 12/20 (10)
  
  DB Flies
  1. 12/10 : 12/10 (10)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (7)
  3. 8/5 : 8/5 (7)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 12/5 (10)

• Back
  
  One Arm DB Rows
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/20 : 6/20 (8)
  5. 12/25 : 12/25 (9)
  
  DB Pullovers
  1. 12/10 : 12/10 (9)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (5)
  2. 10/10 : 7/10 (9)
  3. 8/10 : 8/5 (8)
  4. 6/10 : 6/10 (10)
  5. 12/5 : 12/5 (10)
  
  DB Extensions
  1. 12/10 : 12/10 (9)

• Biceps
  
  Seated DB Curls
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/10 : 8/15 (8)
  4. 6/15 : 6/15 (9)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/10 : 12/10 (10)

Pretty good workout. In some things I didn't do quite as well as last time, but I think that's because my muscles are still adapting. Also, I'm trying to get better at the form and that's making things a bit harder.

Of course, I'm not seeing any progress yet -- and probably won't for another month -- but I'm feeling good about myself for doing it.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (9)
  5. 12/20 : 12/20 (10)
  
  DB Flies
  1. 12/10 : 12/10 (10)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (5)
  2. 10/5 : 10/5 (6)
  3. 8/5 : 8/5 (7)
  4. 6/10 : 6/10 (8)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 12/5 (10)

• Back
  
  One Arm DB Rows
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (6)
  4. 6/20 : 6/20 (7)
  5. 12/25 : 12/25 (9)
  
  DB Pullovers
  1. 12/15 : 12/15 (8)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (6)
  2. 10/5 : 7/5 (7)
  3. 8/5 : 8/5 (8)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (10)
  
  DB Extensions
  1. 12/15 : 6/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/15 : 6/15 (9)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/10 : 12/10 (10)

Pretty good workout, overall. Getting a handle on most of the exercises.

[QUOTE=wbahn]Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (8)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/10 : 12/10 (9)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (6)
  3. 8/5 : 8/5 (8)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 12/5 (9)

• Back
  
  One Arm DB Rows
  1. 12/10 : 12/5 (5)
  2. 10/15 : 10/20 (6)
  3. 8/20 : 8/25 (7)
  4. 6/25 : 6/30 (9)
  5. 12/25 : 12/25 (10)
  
  DB Pullovers
  1. 12/15 : 12/15 (8)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (6)
  2. 10/5 : 7/5 (7)
  3. 8/5 : 8/5 (8)
  4. 6/10 : 6/10 (10)
  5. 12/5 : 12/5 (10)
  
  DB Extensions
  1. 12/15 : 5/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/5 : 12/5 (4)
  2. 10/10 : 10/10 (5)
  3. 8/15 : 8/15 (7)
  4. 6/15 : 6/15 (10)
  5. 12/10 : 12/10 (10)
  
  Hammer Curls
  1. 12/10 : 12/10 (10)

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (6)
  3. 8/10 : 8/10 (7)
  4. 6/10 : 6/20 (7)
  5. 12/5 : 12/15 (8)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/5 : 12/15 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/10 (6)
  3. 8/10 : 8/15 (7)
  4. 6/15 : 6/20 (8)
  5. 12/15 : 12/15 (8)
  
  Dumbbell Lunges
  1. 12/5 : 12/5 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/10 : 12/10 (5)
  2. 10/10 : 10/15 (6)
  3. 8/20 : 8/20 (6)
  4. 6/20 : 6/25 (7)
  5. 12/20 : 12/25 (8)
  
  One Leg Calf Rise
  1. 12/20 : 12/25 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 12 : 9 (9)
  2. 10 : 5 (8)
  3. 8 : 2 (8)
  4. 6 : 3 (9)
  5. 12 : 4 (10)
  
  Floor Crunches
  1. 12 : 12 (8)

Definitely broke a sweat with this one. Have a lot of tuning to do, but at least now I have a starting point.

I sorta did an aerobic workout yesterday -- swam 500 yards nonstop in just under 30 minutes. So a very sedate pace that only barely counts as aerobics.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/5 : 12/5 (5)
  2. 10/5 : 10/5 (5)
  3. 8/10 : 8/10 (6)
  4. 6/20 : 6/20 (7)
  5. 12/20: 12/20 (8)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/20 : 12/20 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/20 : 6/20 (7)
  5. 12/20 : 12/20 (9)
  
  Dumbbell Lunges
  1. 12/5 : 12/5 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/25 : 8/25 (7)
  4. 6/25 : 6/25 (7)
  5. 12/25 : 12/25 (9)
  
  One Leg Calf Rise
  1. 12/25 : 12/15 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 12 : 7 (5)
  2. 10 : 6 (6)
  3. 8 : 6 (7)
  4. 6 : 6 (8)
  5. 12 : 8 (9)
  
  Floor Crunches
  1. 12 : 12 (8)

This is getting pretty close. I hate the BD Lunges and I know I'm not doing them well. Hopefully with practice. For the Bent Knee Leg Raises I doing reps to achieve the desired intensity level. I'm sure I'm not getting my butt off the floor far enough yet. Similarly, I'm sure I'm not getting my shoulders high enough on the Floor Crunches; I just don't have the abdominal strength yet. Again, with time that should improve.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (6)
  4. 6/20 : 6/20 (7)
  5. 12/25: 12/25 (8)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/25 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/5 : 12/5 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (6)
  4. 6/25 : 6/25 (7)
  5. 12/20 : 12/20 (8)
  
  Dumbbell Lunges
  1. 12/5 : 12/5 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (5)
  3. 8/25 : 8/25 (6)
  4. 6/25 : 6/25 (7)
  5. 12/25 : 12/25 (8)
  
  One Leg Calf Rise
  1. 12/15 : 12/15 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 8 : 8 (6)
  2. 7 : 7 (7)
  3. 6 : 6 (7)
  4. 6 : 6 (7)
  5. 9 : 9 (9)
  
  Floor Crunches
  1. 12 : 12 (8)

My form on the DB Lunge is better. I'm struggling with the One-leg Calf Raises. I need to back off the weight to 10 lb for now until I can do all 12 reps on the right leg (right now I'm doing about 7, then the other leg, then coming back and finishing the right leg).

It's time to move up the weight on the first exercises for each group.

The form on the bent knee leg raises is improving, at least on the first few reps. I'm just gonna keep going like this until things fall in line.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (7)
  5. 12/20: 12/30 (9)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/25 (10)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/10 : 12/10 (6)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (8)
  5. 12/30 : 12/25 (10)
  
  Dumbbell Lunges
  1. 12/5 : 12/5 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (7)
  4. 6/30 : 6/30 (7)
  5. 12/25 : 12/25 (8)
  
  One Leg Calf Rise
  1. 12/10 : 12/10 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 8 : 8 (6)
  2. 7 : 7 (7)
  3. 6 : 6 (8)
  4. 7 : 7 (8)
  5. 9 : 9 (9)
  
  Floor Crunches
  1. 12 : 12 (7)

My form on the Bent-Knee Leg Raises is improving.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (7)
  3. 8/25 : 8/25 (8)
  4. 6/30 : 6/30 (8)
  5. 12/25: 12/25 (9)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/25 (10)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (7)
  5. 12/25 : 12/25 (9)
  
  Dumbbell Lunges
  1. 12/0 : 12/0 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/20 : 12/20 (5)
  2. 10/25 : 10/25 (7)
  3. 8/30 : 8/30 (7)
  4. 6/30 : 6/35 (8)
  5. 12/25 : 12/30 (9)
  
  One Leg Calf Rise
  1. 12/5 : 12/5 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 8 : 12 (6)
  2. 7 : 10 (8)
  3. 8 : 8 (9)
  4. 6 : 6 (8)
  5. 10 : 8 (10)
  
  Floor Crunches
  1. 12 : 12 (8)

My form on the Bent-Knee Leg Raises is improving -- the first set was good.

The DB Lunges without weight were much better in form.

The One-Leg Calf Raises are challenging, but I think the weight is right.