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Old 06-21-2010, 02:31 PM
OliverFoster OliverFoster is offline
OliverFoster should change his/her status!
Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS - workout # 8

Date: 18/6/10


- 8 second counts positive & negative
- 5 exercises in quick succession
- one set only
- all exercises to positive failure - or as close as I can safely get.

(Not strictly BBS which is 15 secs pos + neg, also now rotating exercises to work on weak areas - see comments on Drew Baye.)

Shoulder Press - 75 lbs X 9.3 reps

Lat pull-down, narrow grip with 2 sec. ab clench:
137.5lbs X 7.75 reps

Chest Press - 87.5 lbs + loose weight X 4.7 reps

Horizontal Pull-ups, overhand grip on Smith Machine
3 "good" reps and two partials

Leg Press - 390 lbs X 9 reps


I have dropped some body fat over the past two weeks. Weight around 169lbs for the past 5 days. Definitely stronger than when I started this. Overall I am liking this routine a lot.

Last edited by OliverFoster; 06-21-2010 at 02:34 PM.
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