BFL, week 5, day 1: upper-body

[avram]

I think I’ve been miscalibrating, that some of the 10s I’ve been recording were really 9s, some of the 9s really 8s. I got an actual 10 today, though.

• Weight: 267.5
• 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: 6
  • 6 reps with pair of 25-lb weights. Effort: 7
  • 12 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9
• Shoulders (Seated Dumbbell Press, Side Raises for last set):
  • 12 reps with pair of 8-lb weights. Effort: 4
  • 10 reps with pair of 10-lb weights. Effort: 5
  • 8 reps with pair of 12-lb weights. Effort: 6
  • 6 reps with pair of 15-lb weights. Effort: 7
  • 12 reps with pair of 12-lb weights. Effort: 8
  • 12 reps with pair of 10-lb weights. Effort: 9
• Back (Wide-Grip Pulldowns, Reverse-Grip Pulldowns for last set):
  • 12 reps at 60-lbs. Effort: 4
  • 10 reps at 70-lbs. Effort: 5
  • 8 reps at 80-lbs. Effort: 6
  • 6 reps at 90-lbs. Effort: 7
  • 12 reps at 80-lbs. Effort: 8
  • 12 reps at 90-lbs. Effort: 8
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with pair of 10-lb weights. Effort: 4
  • 10 reps with pair of 12-lb weights. Effort: 5
  • 10 reps with pair of 15-lb weights. Effort: 7
  • 6 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 11 reps with pair of 12-lb weights. Effort: 10
• Biceps (Seated Dumbbell Curls, Hammer Curls for last set):
  • 12 reps with pair of 10-lb weights. Effort: 4
  • 11 reps with pair of 12-lb weights. Effort: 5
  • 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

Chest, Shoulders: Increase weight on lead-up exercises (DB Bench Press, Seated DB Press), but not yet on follow-ups (Flyes, Side Raises). The follow-ups should get harder as the lead-ups leave me more tired. Form was good on Side Raises today.

Back: Still more weight!

Triceps: Perfect! Well, almost, but as close as I can get with the dumbbells I’ve got access to. I think if I try doing 8 Seated DB Extensions with 25 pounds I’ll peak early.

Biceps: A pair of 18-pound dumbbells would come in real handy right about now. Up the Hammer Curls to 15 for Thursday.