BFL, week 7, day 3: upper-body

[avram]

• Weight: 268.5
• Total time: 48 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 15-lb weights. Effort: 5
  • 10 reps with 30-lb barbell (20-lb dumbbells were being used). Effort: 5
  • 8 reps with pair of 25-lb weights. Effort: 7
  • 6 reps with pair of 30-lb weights. Effort: 8
  • 12 reps with pair of 25-lb weights. Effort: 9
  • 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: 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: 8
  • 8 reps with pair of 10-lb weights, then used 12-pounders for last 4. 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: 7
  • 6 reps at 90-lbs. Effort: 9
  • 12 reps at 80-lbs. Effort: 8
  • 12 reps at 100-lbs. Effort: 9
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with 12-lb dumbbell. Effort: 5
  • 10 reps with 15-lb dumbbell. Effort: 6
  • 8 reps with 20-lb dumbbell. Effort: 7
  • 6 reps with 25-lb dumbbell. Effort: 8
  • 12 reps with 20-lb dumbbell. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 10!
• Biceps (Seated Dumbbell Curls, Hammer Curls for last set):
  • 12 reps with pair of 10-lb weights. Effort: 4
  • 10 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: 8
  • 14 reps with pair of 12-lb weights. Effort: 9

Try moving back up to 12-lb weights on the Side Raises, and 15-lb weights on the Hammer Curls.

Don’t know what to do about the back workout; that’s just a fucked-up progression of effort. Try adding another 10 pounds to the Wide-Grip, but leave the Reverse-Grip at 100.

A 10 on the triceps. Kick ass!