BFL, week 4, day 3: upper-body

[avram]

It’s taking me longer than usual this week to shed my day-off weight gain, most likely because of those fried kreplach at the 2nd Ave Deli Sunday night.

• Weight: 268
• Total time: 50 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 12-lb weights. Effort: 4
  • 10 reps with pair of 15-lb weights. Effort: 5
  • 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: 4
  • 10 reps at 60 lbs. Effort: 5
  • 8 reps at 70 lbs. Effort: 7
  • 6 reps at 80 lbs. Effort: 8
  • 12 reps at 70 lbs. Effort: 9
  • 12 reps at 90 lbs. Effort: 9
• 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: 7
  • 7 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 10-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 10-lb weights. Effort: 9

Chest: Increment weights on Bench Press? Nah, I’m upping everything else, so leave this as it is for now.

Shoulders: Try dropping down to 10-pounders on the Side Raises; I think my form is off.

Back: Try another 10 pounds next time.

Triceps and Biceps: Maybe 12-pounders on the Lying Triceps Extensions and Hammer Curls?