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Old 08-23-2010, 04:18 PM
OliverFoster OliverFoster is offline
OliverFoster should change his/her status!
Join Date: Feb 2010
Location: Caribbean
Posts: 33
Angry BBS type workout # 16

Date: 22/8/10

- 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 7.75 reps

Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 6.75 reps

Shoulder Press - 87.5 lbs X 5 reps

Smith Machine horizontal pull-ups - 4.5

Leg Press - 420 lbs X 8 reps


This is the first session where I have gone backwards. The shoulder press increased a little, but it was because the reps were done a little faster. I felt strong on leg press - probably because I didn't get it done on the rest. Overall the session was disappointing. I am going to try to focus on taking in more calories / protein and getting more sleep. If this is a trend I will have to rethink the whole thing.

Weight-wise I am down around 164lbs which is the lightest I have been in a long time - waist now 34". I tend to store fat over my kidneys so it doesn't really show from the front. I still have about an inch to go on the waist, after that its just skin.

Last edited by OliverFoster; 08-23-2010 at 04:21 PM.
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