avram | BFL, week 8, day 4: upper-body

Weight: 265.5
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 pair of 20-lb weights. Effort: 6
- 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 20-lb weights. Effort: 10
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: 9
- 12 reps with pair of 12-lb weights. Effort: 9
Back (Wide-Grip Pulldowns, Reverse-Grip Pulldowns for last set):
- 12 reps at 70-lbs. Effort: 5
- 10 reps at 80-lbs. Effort: 6
- 8 reps at 90-lbs. Effort: 7
- 6 reps at 100-lbs. Effort: 8
- 12 reps at 90-lbs. Effort: 9
- 12 reps at 100-lbs. Effort: 10
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: 8
- 6 reps with 25-lb dumbbell. Effort: 9
- 12 reps with 20-lb dumbbell. Effort: 9
- 12 reps with pair of 15-lb weights. Effort: 9
Biceps (Seated Dumbbell Curls, Hammer Curls for last set):
- 12 reps with pair of 12-lb weights. Effort: 5
- 10 reps with pair of 15-lb weights. Effort: 7
- 8 reps with pair of 20-lb weights. Effort: 8
- 0 reps with pair of 25-lb weights. I tried, but it just wasn’t gonna happen.
- 12 reps with pair of 15-lb weights. Effort: 9
- 12 reps with pair of 15-lb weights. Effort: 10

Drop biceps back down to earlier progression: 10-12-15-20-15-15.