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Old 08-16-2010, 09:30 PM
OliverFoster OliverFoster is offline
OliverFoster should change his/her status!
Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workout # 15

Date: 15/8/10


- 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.

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 7.25 reps

Shoulder Press - 87.5 lbs X 4.5 reps

Smith Machine horizontal pull-ups - 4.5

Leg Press - 410 lbs X 10 reps


I missed the gym for a week and went nearly 2 weeks with poor diet and not enough sleep. There were reasons for this but none good enough. I actually dropped a bit more weight after the last post eating v.clean and was at 165 lbs flat at one point but I am now somewhere between 166 and 167 again.

I was not "up" for this last session. Regarding the increase of 2 reps on leg press - I think I got nine in the previous session but the person counting them missed one. This time out I may have missed a rep on the lat pull-down and the chest press - if either one of them jumps surprisingly next week that will probably be it. I was actually a little better on shoulder press than the previous outing but gave it the same number to goad myself.
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