Hi BFLifers
Just stopped in to say hello........
I will be starting my workout with BFL tomorrow.. I have my schedule taped to the fridge.. my Gazelle is set up in the living room, my bench is built and my weights are piled beside it with my BFL Book and my workout sheet.. My living room is starting to resemble a gym. lol

I sure hope I am ready for this....

Day 1 BFL Monday
My first day and it took exactly 1 hour... I am sure that will improve in time. I had to read (again) how to do each exercise as I went thru my planned workout. Here are the exercises I chose to do. Any advice, comments or tips are much appreciated.

Upper Body Workout

Bench Press - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Flyes - 12/5lb's

Dumbbell Press- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
SideRaises-12/5lb's

One Arm Row - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Dumbbell Extension- 12/5lb's

Pullovers - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Bench Dip - 12/5lb's

Incline Dumbbell - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Seated Dumbbell Curl - 12/5lb's

Note: I was getting pretty shaky towards the end and my arms feel like rubber making it hard to type... lol Good sign I hope!!!!

The exercise selection looks good to me Sadai ... I am not a BFLer, but I am a personal trainer and a few of my clients trained BFL style so I am familiar ...

One question: I had always thought that on your 2nd 12 rep set on each exercise 12-10-8-6-12, that you were supposed to use the weight you used on your 10 rep set?

Maybe I am wrong, but that is what I did to my clients. Maybe I was punishing them unneccesarily ...

If this is true I would like to know. I dont think the book specified.



James

If not, it is a sure-fire way to make sure that you hit your "10"'s .. .

Exactly. It is all about hitting that 10. However, the first few workouts are usually tests / trials to see just what you should be lifting in your sets. Remember the 10 comes on the second exercise for that muscle group - the last set of 12 should not be to failure.

Nat

Looks to me like it's the 3rd set, which has 8 reps, just by looking at the sample logs.

Wa'il

oops

Day 2 BFL Tuesday
Thanks for the imput on the weight required for the 12's. I hadn't noted that., but in all honesty I am not sure if I can do that to start... I had the shakes pretty bad by the 12's using the 5lb so maybe I should stick to that weight for at least a week. What do you think???
Today was my aerobic and I am using the Gazelle in place of a treadmill, it is hard to monitor my efforts, so I am trying to develop a feel for it.. I did work up a sweat and my arms are quite stiff today.

Aerobic Activity 20 minutes - Gazelle

This is pretty easy, considering...

Perhaps someone could clarrify "hitting your tens" cause I guess I dindnt get it. I know what I think it means but I want to hear whot yall think / know it means


James

Hitting your 10s means you've reached the point where you could not possibly do another rep (w/o breaking form) if your life depended on it - it is literally working to failure, while still maintaining good form.

HTH
Nat

OK that what I thought, the number 10 could be confusing.

Day 3 BFL Wednesday

Lower Body Workout

Dumbbell Squats- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Barbell Squats Future - I do not have a barbell yet and this is the only other exercise that does not require special gym equipment..

StraightLeg Deadlifts- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Dumbbell Lunges-12/8lb's

Angled Calf Raises- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
OneLegRaises- 12/8lb's

Floor Crunches - 12 - 10 - 8 - 6 - 12
BentKnee Raises - 12

I changed my last 12's to 8lb as noted..

Day 4 BFL Thursday

Aerobic Activity 20 minutes - Gazelle

Until you get your barbell, try doing side step lunges ... basically a lunge by stepping out to the side ... starting with legs together, move one leg out to the side (basically opening up your stance to outside of shoulder width) and then performing a 1/4 squat and go back to the start position. Repeat all reps for left leg, then all reps for right leg.

just a thought ...


Either that or static wall squats ...