Body for Life, week 3, day 1

[avram]

• Weight: 269.5
• Total time: 50 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: 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
  • 12 reps with pair of 15-lb weights. Effort: 10
• Shoulders (Seated Dumbbell Press, Side Raises for last set):
  • 12 reps with pair of 8-lb weights. Effort: 5
  • 10 reps with pair of 10-lb weights. Effort: 6
  • 8 reps with pair of 12-lb weights. Effort: 7
  • 6 reps with pair of 15-lb weights. Effort: 8
  • 12 reps with pair of 12-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: 7
  • 6 reps with 25-lb weight. Effort: 8
  • 12 reps with 20-lb weight. Effort: 9
  • 12 reps with 15-lb weight. Effort: 8
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with pair of 10-lb weights. Effort: --
  • 10 reps with pair of 12-lb weights. Effort: --
  • 8 reps with pair of 15-lb weights. Effort: --
  • 6 reps with pair of 20-lb weights. Effort: --
  • 12 reps with pair of 15-lb weights. Effort: --
  • 11 reps with pair of 8-lb weights. Effort: 10
• 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: 8
  • 6 reps with pair of 20-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 9
  • Hammer Curls: Picked up 15-lb weights, managed maybe 2 reps (effort 10?), dropped back down to 12-pounders, still too heavy, settled on 10-pounders, finished out 12 reps with what felt like a level 9 effort, could have done one or two more reps.

For next time: Keep chest and triceps routines as they are.

Shoulders: I think I’ve solved the peaking-early problem. Try 12-pound weights on the Side Raises.

Back: Try 20 pounds on the DB Pullovers.

Triceps: Looks good, but try to remember to write down the effort values next time.

Biceps: Managed to do 12 Hammer Curls with 12-pounders last time; I guess moving up to 15-pounders was a mistake. Back to 12.

I still manage to get 10s on the upper-body routinely when I rarely get them in the other workouts. Well, this is where I need them, so it’s just as well.