Body for Life, day 6

[avram]

Arms felt fine today, just in time for my second upper-body workout. Today was my first day at Synergy, and probably my last. They didn’t have incremental free weights (12/13 and 17/18 pounds), which meant I had to jump from 10 pounds to 15 to 20, which made my workout less effective. And since I didn’t join on my first visit, I don’t qualify for the $100 off which makes their yearly membership markedly cheaper than their competitors’. So I rest tomorrow, then Sunday I join World Boxing and Fitness.

• Weight: 272
• Total time: 47 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 15-lb weights. Effort: 6
  • 10 reps with pair of 15-lb weights. Effort: 6
  • 8 reps with pair of 20-lb weights. Effort: 7
  • 6 reps with pair of 25-lb weights. Effort: 8
  • 12 reps with pair of 20-lb weights. Effort: 9
  • 7 reps with pair of 15-lb weights. Effort: 9
• Shoulders (Seated Dumbbell Press, Side Raises for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 10-lb weights. Effort: 5
  • 8 reps with pair of 10-lb weights. Effort: 5
  • 6 reps with pair of 15-lb weights. Effort: 8
  • 12 reps with pair of 10-lb weights. Effort: 8
  • 12 reps with pair of 10-lb weights. Effort: 9
• Back (One-Arm Dumbbell Rows, Dumbbell Pullovers for last set):
  • 12 reps with 10-lb weight. Effort: 5
  • 10 reps with 15-lb weight. Effort: 6
  • 8 reps with 15-lb weight. Effort: 6
  • 6 reps with 20-lb weight. Effort: 7
  • 12 reps with 15-lb weight. Effort: 8
  • 12 reps with 20-lb weight. Effort: 9
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with pair of 10-lb weights. Effort: 6
  • 10 reps with pair of 10-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 8
  • 6 reps with pair of 20-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 5-lb weights. Effort: 10
• Biceps (Seated Dumbbell Curls, Standing for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 10-lb weights. Effort: 5
  • 8 reps with pair of 15-lb weights. Effort: 8
  • 6 reps with pair of 20-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 10-lb weights. Effort: 9

Totally screwed up the Dumbbell Pullovers — upper body needs to be horizontal, resting on bench! Also need more weight on Dumbbell Rows.

I did manage a level-10 effort, on my triceps. I’m pretty sure I’d have gotten one on my biceps too, if I’d been using 12-pound instead of 10-pound dumbbells.