I began doing the BFL couple of days ago, so I am starting a gym log to keep track of all the exercises.


07/29/02 (LBW)

Dumbbell squats
15 reps x 1, 12 reps x 2 w/ 3 lbs x 2

Leg extensions
15 reps x 3 w/ 15 lbs.

Stiff-legged deadlifts
10 reps x 3 w/ olympic barbell

modified hyperextensions
12 reps x 3 sets w/ bodyweight

calf raises
20 reps x 1, 15 reps x 2 w/ 3 lbs x 2

Crunches
15 reps x 4 w/ bodyweight


07/31/02 (UBW)

Bench Presses
20 reps x 1, 15 reps x 2 w/ barbell only

Shoulder presses
15 reps x 3 w/ barbell only

Dumbbell flyes
15 reps x 3 w/ 5 lbs

One-arm rows
20 reps x 1, 15 reps x 2 w/ 5 lbs.

Side raises
15 reps x 1, 12 reps x 3 w/ 3 lbs.

Seated dumbbell curls
15 reps x 3 w/ 3 lbs.

Modified triceps
10 reps x 3 w/ 10 lbs.

Good for you!! Are you going to enter the "real" contest where you mail them your photos and stuff?

I'm in my fifth week of it and even though I'm not using his weight training exercises, I've already noticed some definite changes.

Good luck - not that luck has anything to do with it.

Thank you Kristine!! No, I'm not doing the real challenge....but maybe I should...? I haven't made up my mind yet. I may have my husband take my 'before' picture in my underwear tonight...ugh!! LOL

08/01/02
15 minute aerobics (need to get new tape!!)
Dumbbell squats 15 reps x 3 w/ 5 lbs. x 2
Let extensions 20 reps x 1, 15 reps x 2 w/ 10 lbs.
Stifflegged deadlifts 15 reps x 3 w/ bar only
Standing calf raises 15 reps x 3 w/ 5 lbs. x 2
Reverse crunches 20 reps x 3 w/ body weight
Hamstring curls 15 reps x 3 w/ 10 lbs.

Feeling awesome!!

Dumbbell Pullovers 10 reps x 2 w/ 5 lbs.
Barbell Pullovers 10 reps x 1 w/ bar only
One-arm Rows 20 reps x 3 w/ 5 lbs.
Incline Front Raises 15 reps x 3 w/ 5 lbs.
Bent-over Rows 15 reps x 3 w/ bar only
Standing Dumbbell Curls 15 reps x 3 w/ 3 lbs.
Dumbbell Hammer Curls 15 reps x 3 w/ 3 lbs.
Reverse-grip Curls 15 reps x 3 w/ 3 lbs.
Isolation Dumbbell Curls 15 reps x 3 w/ 3 lbs.
Straight-bar Curls 15 reps x 3 w/ bar only

Today is my off day

UBW

Bench Press 15 reps x 3 w/ bar
Incline Bench Press 15 reps x 3 w/ bar
Decline Dumbbell Flyes 10 reps x 3 w/ 5 lbs. x 2
Barbell Shoulder Press 15 reps x 3 w/ bar
Dumbbell Side Raises 10 reps x 3 w/ 5 lbs. x 2
Lying Tricep Extensions 10 reps x 3 w/ bar
Sitting Tricep Extensions 15 reps x 3 w/ 5 lbs.
Sitting Bicep Curls 15 reps x 3 w/ 5 lbs.

LBW

Cardio x 15 minutes
Back squats 15 reps x 3 w/ bar
Leg extensions 15 reps x 3 w/ 10 lbs.
Stiff-legged deadlifts 15 reps x 2 w/ bar
Internally rotated calf raises 10 reps x 2 w/ 10 lbs. x 2
Externally rotated calf raises 10 reps x 2 w/ 10 lbs. x 2
Standing calf raises 10 reps x 2 w/ 10 lbs. x 2
Lunges 15 reps x 3 w/ 10 lbs. x 2
Hamstring curls 15 reps x 3 w/ 10 lbs.
Decline crunches 15 reps x 3 w/ bodyweight

UBW

Dumbbell pullovers 15 reps x 3 w/ 10 lbs.
One arm rows 20 reps x 3 w/ 5 lbs.
Incline front raises 15 reps x 3 w/ bar
Military press 15 reps x 3 w/ bar
Dumbbell curls 15 reps x 3 w/ 5 lbs.
Hammer curls 15 reps x 3 w/ 5 lbs.
Reverse grip curls 15 reps x 3 w/ 5 lbs.
Barbell tricep extensions 15 reps x 3 w/ bar
Flyes 15 reps x 3 w/ 5 lbs. x 2
Dumbbell bentover rows 15 reps x 3 w/ 10 lbs.

I'm taking a day off today!!

LBW

Back squats 15 reps x 4 w/ bar
Stiff-legged deadlifts 15 reps x 2 w/ bar
Leg Extensions 15 reps x 1 w/ 10 lbs., 15 reps x 2 w/ 15 lbs.
Internally rotated calf raises 15 reps x 2 w/ 10 lbs. x 2
Externally rotated calf raises 15 reps x 2 w/ 10 lbs. x 2
Standing calf raises 15 reps x 2 w/ 10 lbs. x 2
Lunges 15 reps x 3 w/ 10 lbs. x 2
Hamstring curls 15 reps x 3 w/ 10 lbs.
Crunches 15 reps x 3

08/09/02
(UBW)
Bench Presses 15 reps x 3 sets w/ 10 lbs.
Decline Bench Presses 15 reps x 3 sets w/ bar
Incline Bench Presses 15 reps x 3 sets w/ bar
Decline Dumbbell Flyes 15 reps x 3 sets w/ 5 lbs. x 2
Shoulder Presses 15 reps x 3 sets w/ bar
Dumbbell Side Raises 15 reps x 3 sets w/ 5 lbs. x 2
Lying Triceps Extensions 15 reps x 3 sets w/ bar
Tricep kickbacks 15 reps x 3 sets w/ 5 lbs.
Straight curls 15 reps x 3 sets w/ bar

08/10/02
(LBW)
Back Squats 15 reps x 3 sets w/ bar
Leg Extensions 15 reps x 3 sets w/ 10 lbs.
Stiff-legged Deadlifts 15 reps x 3 sets w/ bar
Internally rotated calf raises 15 reps x 2 sets w/ 10 lbs. x 2
Externally rotated calf raises 15 reps x 2 sets w/ 10 lbs. x 2
Calf raises 15 reps x 2 sets w/ 10 lbs. x 2
Sit-ups 20 reps x 3 sets

08/11/02
OFF

08/12/02
(UBW)
Decline dumbbell presses 15 reps x 3 sets w/ 5 lbs. x 2
Decline Dumbbell Flyes 15 reps x 3 sets w/ 5 lbs. x 2
Incline Dumbbell Flyes 15 reps x 3 sets w/ 5 lbs. x 2
Bench Presses 15 reps x 3 sets w/ bar
Decline Bench Presses 15 reps x 3 sets w/ bar
Incline Bench Presses 15 reps x 3 sets w/ bar
Upright Rows 15 reps x 3 sets w/ 10 lbs.
Incline Front Raises 15 reps x 2 sets w/ 5 lbs.
Reverse Grip Extensions 15 reps x 3 sets w/ bar
Lying Triceps Extionsions 15 reps x 3 sets w/ bar
Reverse Grip Curls 15 reps x 3 sets w/ 5 lbs.

08/13/02
(LBW)

Back squats 15 reps x 2 w/ bar
Front squats 15 reps x 1 w/ bar
Stiff-legged deadlifts 15 reps x 3 w/ bar
Let extensions 12 reps x 1, 10 reps x 2 w/ 40 lbs.
Calf raises 15 reps x 2 w/ 10 lbs. x 2
Externally rotated calf raises 15 reps x 2 w/ 10 lbs. x 2
Internally rotated calf raises 15 reps x 2 w/ 10 lbs. x 2
Hamstring curls 10 reps x 2 w/ 40 lbs.
Twists 15 reps x 2 w/ ball
Swiss ball crunches 15 reps x 2
Shoulder presses 15 reps x 1 w/ bar

08/14/02
(UBW)

Incline flyes 15 reps x 3 w/ 5 lbs. x 2
Decline flyes 15 reps x 3 w/ 5 lbs. x 2
Incline arm raises 15 reps x 3 w/ 5 lbs.
Side arm raises 15 reps x 3 w/ 5 lbs.
Incline shoulder presses 15 reps x 3 w/ 5 lbs.
Shoulder presses 15 reps x 3 w/ bar
Decline dumbbell presses 15 reps x 3 w/ 10 lbs. x 2
Dumbbell pulloveres 15 reps x 3 w/ 10 lbs.
One arm rows 15 reps x 3 w/ 10 lbs.
Upright rows 15 reps x 3 w/ 5 lbs. x 2
Reverse grip extensions 15 reps x 3 w/ bar
Lying triceps extentions 15 reps x 3 w/ bar
Standing dumbbell curls 15 reps x 3 w/ 5 lbs.
Hammer curls 15 reps x 3 w/ 5 lbs.
Straight bar curls 15 reps x 3 w/ bar
Triceps kickback 15 reps x 3 w/ 5 lbs.
Swiss ball crunches 20 reps x 3