It's been a while since I updated but not because I haven't been working out - in fact I've been working even harder. I finished BFL C1 and got good results but next time I will push it even further, if I go back to it at all. I have been lifting really heavy for the past few weeks and have also cut back on cardio, and I'm really noticing a difference. My cardio is short and sweet HIIT style or more relaxed outdoor jog/walks with AJ. My new workout is as follows (I just switched to 2 lower body workouts a week from just 1)

Monday:
Chest and Triceps - 3 sets of flat flyes (12 lb x 15, 15 lb x 12, 20 lb x 4) supersetted with 3 sets of kickbacks (5 lb x 15, 8 lb x 10, 10 lb x 5)
3 sets of chest DB press (12 lb x 15, 15 lb x 12, 20 lb x 10) supersetted with 3 sets of overhead extensions (5 lb x 15, 8 lb x 12, 10 lb x 8 - failed on left side at 2 so dropped to 8 lb to finish)
3 sets of pushups to fail each set - 15, 12, 8 supersetted with seated triceps dips

Cardio - 10 minutes on step machine, random level 9

Abs at home - 2 supersets each of stability ball leg lifts x 20, ball crunches x 20 and weight knees-up side to side and down sit-ups x 12

Tuesday:
Back and biceps - seated bent-over side raises - 3 sets of 15 (5lb., 8 lb., 8 lb.) supersetted with 21's at 8, 10 and 10 lbs
Bent-over 1-arm rows - 3 sets of 15 (15 lb, 20 lb, 20 lb) supersetted with concentration curls - 3 sets of 15 at 10 lb., 15 at 12 lb., 10 at 15 lb
Overhead extensions - 3 sets of 15 (15 lb., 20 lb., 20 lb.) supersetted with 3 sets of hammer curls (15 at 8 lb, 15 at 12 lb, 10 at 12 lb)

Cardio - 15 minutes on step machine at random level 9 - ouch

Wednesday:
Lower Body Workout #1
Walking lunges with 10 lbs. (20 steps), single-legged leg curl machine at 80 lbs, 100 lbs, 120 lbs (15, 12, 10), incline leg press - 3 sets x 15 at 140, 180, 180 followed immediately by calf presses at same weights x 20 each set, then step SLDL - 3 sets of 15 x 30 lbs each hand - so total of 3 supersets of the above 5-exercise routine
Adductor machine - Abductor machine supersets - 3 sets each of 15 at 80 lb, 100 lb, 100 lb pulsing on the out or in x 3 for each rep

No cardio at all today except maybe a walk with AJ

Abs at home - 2 supersets each of stability ball leg lifts x 20, ball crunches x 20 and weight knees-up side to side and down sit-ups x 12

Thursday:
Cardio only day - 45 minutes level 12 random

Friday:
Shoulders and abs - shoulder press x 3 sets of 15 - 15 lb, 15 - 20 lb, 12 - 20 lb followed by decline situps x 12
side/front raise combo x 3 sets of 15 at 5 lb (12 at 8 lbs for 3rd set) followed by ball leg raises x 3 sets of 20
side to side and situps with medicine ball - 3 sets of 12

Cardio - 20 MAS on elliptical levels 7 - 16

Saturday:
Lower Body Workout #2
Smith machine squats 20 lb warmup set of 15 supersetted with butt-out deadlifts - 3 sets of 12 at 30 lbs
Seated leg press machine 3 sets of 15 x 175, 12 x 215, 8 x 235
Face-down hamstring curls x 3 sets of 12 at 60 lbs
Supersets of single-leg extensions at 20 lbs x 15 (8 reps for last set) x 3 sets each leg alternating with seated hamstring curls 50 lbs x 12 x 3 sets each leg

No cardio.

All days are moderate carb - no rice, pasta, bread or grains except steel-cut oats weekend mornings - cottage cheese with berries, cheese, meats, eggs, lots of veggies with sweet potatoes about once every 2 weeks. Natty PB with celery, romaine salads with real bacon and parmesan cheese with almond slivers and mayo for dressing - sometimes with tomato.

So far, feeling great - I'll see how I feel after a couple more weeks of this program - I really like it, so I might just switch to 5 sets of fewer reps in 4 weeks.