BFL, week 2, day 3: upper-body

[avram]

So-so workout. The good: I got up earlier than usual. I intend this to become a habit. The bad: I peaked early on a lot of the workouts. World Boxing has 3-, 8-, and 12-pound barbells, but not 18, and I think those would have come in useful. I had three efforts that I marked down as 10s, but later downgraded one of them to a 9, and I’m not sure about the others. I may be being too liberal.

• Weight: 272.5
• Total time: 51 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 12-lb weights. Effort: 5
  • 10 reps with pair of 15-lb weights. Effort: 7
  • 8 reps with pair of 20-lb weights. Effort: 8
  • 6 reps with pair of 25-lb weights. Effort: 9
  • 12 reps with pair of 20-lb weights. Effort: 10
  • 12 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: 6
  • 10 reps with pair of 12-lb weights. Effort: 7
  • 8 reps with pair of 15-lb weights. Effort: 9
  • 6 reps with pair of 20-lb weights. Effort: 10
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 10-lb weights. Effort: 9
• Back (One-Arm Dumbbell Rows, Dumbbell Pullovers for last set):
  • 12 reps with 12-lb weight. Effort: 5
  • 10 reps with 15-lb weight. Effort: 6
  • 8 reps with 20-lb weight. Effort: 8
  • 6 reps with 25-lb weight. Effort: 9
  • 12 reps with 20-lb weight. Effort: 9
  • 12 reps with 10-lb weight. Effort: 8
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-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: 9
• Biceps (Seated Dumbbell Curls, Hammer Curls for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 7
  • 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 12-lb weights. Effort: 9

Comments: I doubt that the early 10s on the chest and shoulders workouts were really 10s; if they had been, I think I wouldn’t have been able to continue. Actually, in the chest workout, I wasn’t able, so maybe that was real.

I see I had trouble with the chest exercises last time, too. It’s a near thing, though. I’m probably best off keeping the workout as it currently is.

Looking back over the previous workout, I see I loaded up too much weight on the shoulder sets:
Last time: 10-10-10-15-10-10
Today: 10-12-15-20-15-10
Try this next time: 8-10-12-15-12-10

Finaly got the DB Pullover right, but wow, I couldn’t even do one rep at the 20 pounds I’d planned! 10 was too easy, though. Try 15 next time.

Triceps were good. Try 8-pound weights on the Lying Extensions next time.

I like the Hammer Curls in the biceps sets. Stay with the 12-pounders for now.

On the upside, I keep making happy discoveries in the shower. My body just feels different than it did a couple weeks back. While soaping my armpits a few days ago, I noticed that a bit of flab that I’m used to feeling hanging off my arm isn’t there anymore when I’ve got it stretched out over my head. (It’s still there when I hold my arm horizontally.) Today I felt a juncture between two shoulder muscles that’s much better defined than it was before.