Day -4
1.5 hours to do my first workout, trying to figure out my weights and such.
BFL Upper body workout: lots of stumbling around and learning what I can and can't lift.


Day -3
Cardio Day
17 minutes of walking, my last level 8 pretty much became a 10 and that was it, didn't even really make the

Day -2
BFL Lower body. Took a long time to decide on my exercises, still trying to avoid hurting my knees.

Leg Extensions: 12-20, 10-25, 8-30, 6-35, 12-30
Butt Blaster: 12 lifts (sounds like gay porn, and it hurt like gay porn)
Straight leg deadlifts: 12-45, 10-50, 8-55, 6-60, 12-55
Leg Curls: 8-25
Seated Calf Raises: 12-45,10-50,8-55,6-60,12-55
Standing Calf Raises: 12-30
Crunches: 12,10,8,6,12
Twisting crunches:12

Did good on time, but knees popping through leg extensions even with low weight. Butt blaster (slide to end of bench, until lower body hanging off. Spread your legs, toes touching the ground. Now lift straight legs up above the paralell of the bench. Ouch) was tough, but stretched more than anything else I did. A few sets of those and I wouldn't walk.
Straight leg deadlifts only good on last couple of reps when I got good form.
Leg curls not so good, knees didn't like it.
Seated calf raises seemed useless, but I couldn't figure out about the weights. Will hold a barbell in each hand next time and try.
Need bigger than 2x4 for standing calf raises.
Surprisingly was able to do crunches, I do some isometric ab stuff at my desk, so maybe that helped. Twisting crunches hurt like hell.
Whooped.

Day -1
Cardio Day
Did the full 20 minute power walk and it was great. The sweat was pouring off of me and it felt good. Might have some problems with shin splints though.

Day 0
Today. Resting. Looking forward to tomorrow, had to stop myself from going and doing dumbbell curls.

Day 1 Tomorrow:

Bench (light because I don't have a spotter)
1 set -Dumb Bell Flyes
Seated Dumbbell Press
1 set -Side Raises
Lat Pulldowns
1 set -Reverse Grip Pulldowns
Close Grip Pulldowns
1 set- Lying dumbbell extensions
Standing curl
1 set- Hammer Curls