avram | BFL, week 9, day 2: upper-body

No. No way I got four 10s in one session. OK, two of them were early peaks, but still. I must be inflating or something. (Wait, doesn’t this mean that some stuff is getting harder?)

I did manage to get myself all the way back down to the low-point I was at a while back, even though I’ve skipped both cardio sessions this week. I’ve been being extra-careful about avoiding foods I shouldn’t be eating.

Weight: 263
Total time: 49 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: 8
- 12 reps with pair of 15-lb weights. Effort: 8
- 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: 9
- 12 reps at 90-lbs. Effort: 10
- 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: 8
- 6 reps with 25-lb dumbbell. Effort: 10
- 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 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 15-lb weights. Effort: 10