Okay, some of you old timers(M, Nat, Beth etc) out there probably wondered why I didn't keep a gym log? Because I was way too busy trying to keep up with the LC & BFL program to do it. Work was slow today so it's done. Caveat: I have missed most of my 6th day of the week (Sat) cardio workouts. The solution to the problem for the time being? I've got a Sat 7:30 am date with Marlaine to do a run on the treadmill at her gym.

BFL Gym Log

Challenge 1

Day 1 Jan 14 2002 UBWO
Chest DB press
12 x 5 lbs
10 x 5
8 x 5
6 x 8
12 x 5
DB flyes 12 x 5

Shoulders side raise
12 x 5 lbs
10 x 5
8 x 5
6 x 8
12 x 5
seated DB press 12 x 5

Back 1 arm row
12 x 5 lbs
10 x 5
8 x 5
6 x 5
12 x 8
lat pulldown 12 x 50

Triceps seated DB ext
12 x 8 lbs
10 x 8
8 x 8
6 x 11
12 x 8
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 8
8 x 8
6 x 11
2 x 8
hammer curl 12 x 8

Day 2 Jan 15 2002 20 MAS – treadmill
Minute by minute:

1—3.0 mph---11—3.3
2—3.0---------12—3.5
3—3.3---------13—3.9
4—3.5---------14—4.1
5—3.9---------15—3.3
6—4.1---------16—3.5
7—3.3---------17—3.9
8—3.5---------18—4.1
9—3.9---------19—4.5
10—4.1-------20—3.0

Extra 10 min warmup b4 above 20 min w/o – to try to prevent calf pain/shin splints. This was largely unsuccessful

Day 3 Jan 16 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 11
8 x 15
6 x 20
12 x 15
Leg extensions 12 x 70

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 50
8 x 75
6 x 85
12 x 75
Angled calf raise 12 x 20 lb ea hand

Abs Crunches
12, 10, 8, 6, 12, 12

In the days following this w/o I learned I had overworked my quads - ouchie

Day 4 Jan 17 2002 20 MAS on treadmill

1—3.0 mph---11—4.3
2—3.0---------12—4.6
3—3.3---------13—3.3
4—3.5---------14—3.5
5—3.9---------15—3.9
6—4.3---------16—4.3
7—4.6---------17—4.6
8—3.3---------18—4.9
9—3.5---------19—3.3
10—3.9-------20—3.3

Only 3 sets of interval training – I was obviously confused! 10 min warmup

Abs: 3 sets x 30 crunches

Day 5 Jan 18 2002 UBWO

Chest; DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 15
12 x 11
side raise 12 x 11

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
lat pulldown 12 x 60

Triceps standing DB ext
12 x 8 lbs
10 x11
8 x 15
6 x 15
12 x 11
kickback 12 x 11

Biceps DB curl
12 x 8 lbs
10 x 11
8 x 15
6 x 15
12 x 15
hammer curl 12 x 11

Bicep – left arm failure at 11th rep on 15 lbs

Day 8 Jan 21 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 8.8
8 x 11
6 x 15
12 x 11
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 20 lb ea hand

Abs Crunches 4 sets x 30

Day 9 Jan 22 – stayed home sick with IBS, no w/o

Day 10 Jan 23 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
side raise 12 x 8

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
lat pulldown 12 x 80

Triceps pushdown
12 x 40 lbs
10 x 50
8 x 50
6 x 60
12 x 50
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 11
hammer curl 12 x 11


Day 11 Jan 24 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.0
4—3.7---------14—4.6
5—4.0---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.0
8—3.7---------18—4.6
9—4.0---------19—5.0
10—4.6-------20—3.3
10 min warmup; Finally hit a 10 on cardio.

Day 12 Jan 25 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 11
8 x 15
6 x 20
12 x 11
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 20 lb ea hand

Abs Crunches 4 sets x 30

Day 14 Jan 28 2002 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders seated DB press
12 x 5 lbs
10 x 11
8 x 15
6 x 20
12 x 11
side raise 12 x 8

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
lat pulldown 12 x 80

Triceps pushdown
12 x 30 lbs
10 x 40
8 x 50
6 x 60
12 x 50
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 11
hammer curl 12 x 11


Day 16 Jan 29 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.0
4—3.7---------14—4.6
5—4.0---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.0
8—3.7---------18—4.6
9—4.0---------19—5.0
10—4.6-------20—3.3

Day 17 Jan 30 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 11
8 x 15
6 x 20
12 x 11
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 20 lb ea hand

Abs Crunches 4 sets x 30

Day 18 Jan 31 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.0
4—3.7---------14—4.6
5—4.0---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.0
8—3.7---------18—4.6
9—4.0---------19—5.0
10—4.6-------20—3.3

3 min warmup; 1 extra min cooldown

Day 19 Feb 1 2002 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
DB flyes 12 x 11

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
side raise 12 x 11

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
lat pulldown 12 x 80

Triceps pushdown
12 x 30 lbs
10 x 40
8 x 50
6 x 60
12 x 50
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15

Day 22 Feb 4 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 25 lb ea hand

Day 23 Feb 5 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.1
4—3.7---------14—4.6
5—4.1---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.1
8—3.7---------18—4.6
9—4.1---------19—5.0
10—4.6-------20—3.0

10 min warmup; extra 3 mins cooldown
Abs: 10 leg raise for lower abs; 4 sets of: 30 crunches + 10 ea side bends with 35 lbs weights for obliques

Day 24 Feb 6 2002 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 15

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back 1 arm row
12 x 11 lbs
10 x 15
8 x 20
6 x 25
12 x 20
lat pulldown 12 x 80

Triceps pushdown
12 x 30 lbs
10 x 40
8 x 50
6 x 60
12 x 50
kickback 12 x 11

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15