BFL: upper-body

[avram]

Week whatever. Thirteen? I’m done with tracking the weeks.

Got up unusually early today, decided to wait till after 9 to avoid the (possibly imaginary; it’s not like I’ve ever gone in that early and seen them) workout-before-work crowd, which turned into getting there after 10. Good workout, though. Two 10s, and almost a third.

Gained back three pounds over the weekend. I wound up having three eat-bad-food days instead of the one I’m allowed. The good news is that bowl of leftover Halloween candy (and yes, there’s still some left, or was last I looked) in the kitchen holds no appeal for me anymore. The bad news is, um, we’re out of bananas. Also whole wheat pitas, and pesto wraps.

• Weight: 264.5
• Total time: 46 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
  • 11 (almost finished the 12th) 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: 8
  • 12 reps at 90-lbs. Effort: 9
  • 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: 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: 8
  • 12 reps with pair of 15-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9