BFL: Upper-body

[avram]

My weight is stubbornly refusing to budge; I’ve been wandering over the same two-pound range since I started working out again. Perhaps I need to be more scrupulous about what I eat.

• Weight: 259.5
• 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: 7
  • 8 reps with pair of 25-lb weights. Effort: 8
  • 6 reps with pair of 30-lb weights. Effort: 9
  • 12 reps with pair of 25-lb weights. Effort: 9
  • 4 reps with pair of 20-lb weights, switched to 15-pounders to finish out the set of 12. Effort: 9
• Shoulders (Seated Dumbbell Press, Side Raises for last set):
  • 12 reps with pair of 12-lb weights. Effort: 6
  • 10 reps with pair of 15-lb weights. Effort: 7
  • 8 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 12-lb weights. Effort: 8
• Back (Wide-Grip Pulldowns, Reverse-Grip Pulldowns for last set):
  • 12 reps at 80-lbs. Effort: 5
  • 10 reps at 90-lbs. Effort: 6
  • 8 reps at 100-lbs. Effort: 8
  • 6 reps at 100-lbs. Effort: 9
  • 12 reps at 90-lbs. Effort: 9
  • 12 reps at 100-lbs. Effort: 8
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with 12-lb dumbbell. Effort: 6
  • 10 reps with 15-lb dumbbell. Effort: 7
  • 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 20-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
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 12-lb weights. Effort: 8

Comments

[drcpunk.livejournal.com]

For Saturday, what foods are good for you? Eggs? Mushrooms? Salmon? Garlic? Cheese?

[avram]

Saturday’s my day off; I can eat whatever I want. So don’t worry about it. It’s the rest of the week I’ve got to watch.