BFL: upper-body

[avram]

OK, another half-pound gone, one more half-pound and I’m back to 261, my lowest point. Then, on to new territory.

An odd, frustrating workout today. Lots of weird effort progressions. Only one 10, on the Lying Triceps Extensions, and my form was way off on those, with my wrists taking more of the workout than they ought.

• Weight: 261.5
• Total time: 48 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 15-lb weights. Effort: 4
  • 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: 8
  • 12 reps with pair of 20-lb weights. Effort: 9
• 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
  • 12 reps at 100-lbs. Effort: 9
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with 12-lb dumbbell. Effort: 4
  • 10 reps with 15-lb dumbbell. Effort: 5
  • 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 20-lb weights. Effort: 10
• 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: 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
  • 8 reps with pair of 15-lb weights, followed by 4 reps with 12-lb weights. Effort: 9

Form was questionable on Lying Triceps Extensions, Hammer Curls, Side Raises.