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Old 07-05-2010, 01:07 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS - workout # 10

Date: 2/7/10


- 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 - 87.5 lbs X 7.3 reps

Lat pull-down, narrow grip with 2 sec. ab clench:
137.5lbs X 8.6 reps

Chest Press - 87.5 lbs + loose weight X 5 reps

Horizontal Pull-ups, overhand grip on Smith Machine with 2-3 sec clench at top - 4 "good" reps + partials

Leg Press - 400 lbs X 7 reps


I could have managed another rep on the leg press. Disappointed with chest press - rep number had more to do with the speed of reps and the fact that I had done more on the others and had no rest. Did some arm + leg curls at the end of the circuit.
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