BBS type workout # 14
- 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.
Another point is that BBS recommends specific older Nautilus machines because they have cambers which distribute the load more evenly throughout the movement - I don't have access to them.)
Chest Press - 87.5 lbs + loose weight X 8.25 reps
Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 6.9 reps
Shoulder Press - 87.5 lbs X 4.5 reps
Smith Machine in-use - 50lb -dumbell rows each arm to failure
Leg Press - 410 lbs X 8 reps
14 weeks in - Progress Assessment:
April 22nd - 87.5lbs X 5.5 reps (5X5 sec. counts)
August 3rd - 87.5lbs X 8.25 reps (8X8 sec. counts). I'm not really happy with this but I have a shoulder issue so realistically its going to take a bit of time.
April 22nd - 125lbs X 7.5 reps (5X5 sec. counts)
August 3rd - 137.5lbs + loose weight (about 18.5lbs I think) X 6.9 (8X8 sec. counts). I'm happy with this.
Shoulder Press - I took longer to find my starting weight on this
17th May - 75lbs X 4.5
August 3rd - 87.5 X 4.5. Disappointed with this, but I struggled for about 5 secs extra with the last rep on the lat pull-down so I think I'll get another rep next week.
Horizontal pull-ups / dumbell rows. I have not made significant improvement on this. I find dumbell rows very difficult to do effectively and I have always had problems honing in on the muscles that are supposed to be worked by it. The horizontal pull-ups work better for me but I am not able to do enough full reps to reall work the muscles.
27th April - 360lbs X 8 (5x5 sec counts) 1st exercise
3rd August - 410lbs X 8 (8x8 sec counts) last exercise.
I am really pleased with this.
Body weightnow 166.5lbs - about 7.5lbs less than when I started on April 19th - 3 1/2 months. I am pretty lean now.
Overall I am happy with losing about 2lbs a month while getting a bit stronger.