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BFL: upper-body
Hot damn! I need to remind myself to do this more often! I just upped the poundage on a bunch of my upper-body routines, and got pretty good results. I pulled off the full six reps of Seated Dumbbell Curls with 25-lb weights, which I couldn’t budge for even one rep the last time I tried them, over the summer. Yeah!
- Weight: 263.5
- 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
- 10 reps with pair of 20-lb weights. Effort: 10
- Shoulders (Seated Dumbbell Press, Side Raises for last set):
- 12 reps with pair of 12-lb weights. Effort: 5
- 10 reps with pair of 15-lb weights. Effort: 6
- 8 reps with pair of 20-lb weights. Effort: 7
- 6 reps with pair of 25-lb weights. Effort: 8
- 12 reps with pair of 20-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 80-lbs. Effort: 5
- 10 reps at 90-lbs. Effort: 7
- 8 reps at 100-lbs. Effort: 8
- 6 reps at 110-lbs. Effort: 9
- 12 reps at 100-lbs. Effort: 9
- 7 reps at 110-lbs, then finished out the last 5 at 100. 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: 8
- 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
- 6 reps with pair of 25-lb weights. Effort: 9
- 12 reps with pair of 20-lb weights. Effort: 9
- 12 reps with pair of 15-lb weights. Effort: 10
Try 20-lb weights on Lying Triceps Extensions next time.
Form sucked on Side Raises. Sucked even more on Hammer Curls.
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btw, do you have a digital camera? i need to take some digital pictures of my paintings. i want to create a portfolio, but don't have the technical means....
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