Robbie, like I said, I did the first workout of the BFL plan today and I feel like I've been put thru a meat grinder. Here's what I did this morning:

Dumbell bench press: 40#x15, 50#x12, 60#x10, 70#x8
Dumbell flys: 40#x8
Dumbell curls: 20#x15, 25#10, 30#x8
Seated dumbell press: 25#x15, 30#x10, 40#x6
Hammerstrength iso-lateral D-Y row: 90#x20, 140#x12, 180#x8
Ab crunches: 12#x15

The crunches are done on a power ball, holding a 12-lb. medicine ball on my chest.

My back and shoulder hurt and I can tell that my chest and arms will scream tomorrow. But I fell totally spent, which I suppose is the idea.

Oh, and my weight was 306 lbs. this morning. That's a loss of 7 lbs. over the last week. Now, I just have to take that fucking "before" photo.