Hard to believe it's been more than 12 years since I stopped BFL. Sheesh.

Okay, so I'm starting up again. And hopefully I'll stick with it this time.

My first step is to choose my exercise plan. For that I will choose my second workouts from before and use them as a starting point. Unfortunately, I only logged my first LBWO (used paper logs and never entered the rest) and so I'm using the first one and tweaking it as best I can.

Reps / Planned Weight (lb)

UBWO

• Chest
  
  DB Press
  1. 12/10
  2. 10/10
  3. 8/15
  4. 6/20
  5. 12/20
  
  DB Flies
  1. 12/15

• Shoulders
  
  Side Raises
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/10
  5. 12/5
  
  Seated DB Press
  1. 12/10

• Back
  
  DB Pullovers
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/15
  5. 12/15
  
  One Arm DB Rows
  1. 12/20

• Triceps
  
  DB Extensions
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/10
  5. 12/5
  
  Lying DB Extensions
  1. 12/10

• Biceps
  
  Seated DB Curls
  1. 12/5
  2. 10/10
  3. 8/15
  4. 6/15
  5. 12/10
  
  Hammer Curls
  1. 12/5

LBWO

• QUADS
  
  DB Squats
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/10
  5. 12/5
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/5

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/5
  2. 10/5
  3. 8/10
  4. 6/15
  5. 12/15
  
  Dumbbell Lunges
  1. 12/5

• CALVES
  
  Angled Calf Rise
  1. 12/10
  2. 10/10
  3. 8/20
  4. 6/20
  5. 12/20
  
  One Leg Calf Rise
  1. 12/20

• ABS
  
  Floor Crunches
  1. 12
  2. 10
  3. 8
  4. 6
  5. 12
  
  Bent Knee Leg Raises
  1. 12

For the Cardio, I've got a stationary recumbent bike, but I need to find the wallwart for it (or get another one).