BFL, week 3, day 5: upper-body

[avram]

I set my alarm clock for 9 AM, but it didn’t go off. Also, I was having a really nice dream, mmmmm. Still, need to work on starting the day earlier.

My upper-body workouts continue to be more satisfying than the lower-body or cardio workouts. And while I really do lose weight when I follow the meal plan, I really don’t when I don’t.

• Weight: 269
• Total time: 53 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 12-lb weights. Effort: 10
• Back (Wide-Grip Pulldowns, Reverse-Grip Pulldowns for last set):
  • 12 reps at 50 lbs. Effort: 5
  • 10 reps at 60 lbs. Effort: 6
  • 8 reps at 70 lbs. Effort: 7
  • 6 reps at 80 lbs. Effort: 8
  • 12 reps at 70 lbs. Effort: 9
  • 12 reps at 70 lbs. Effort: 8
• 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 12-lb weights. Effort: 7
  • 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 8-lb weights. Effort: 9
• Biceps (Seated Dumbbell Curls, Hammer Curls 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: 8
  • 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

Three 10s, hot damn! Even if one was misplaced.

The chest and shoulder routines continue to be working in classic form. Keep on keepin’ on. At some point they’ll get too easy, then upgrade the weights.

The new back workout looks like a keeper. The Reverse-Grip Pulldown is actually easier than the Wide-Grip — try 90 pounds next time. Or consider swapping them.

Triceps: Got a 10 on Monday with the Lying Triceps Extensions, a 9 today. Move up to 10-pounders.

Biceps: This seemed harder today than Monday. Keep to the current plan and see what happens next week.

Comments

Workouts

[avinday.livejournal.com]

I am very impressed with the workouts. I have lifted from time to time with limited success. Like you, I don't like lower body or cardio the way I like upper body.

Now I need to go to the gym.

Getting up on time is overrated. I get up before six and hate it.

Re: Workouts

[avram]

Six is way too early, but I’d like to regularly get up early enough that I can work out, eat breakfast, etc., and still have time to interact with normal business people, or go to a museum.