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Old 09-05-2010, 03:19 PM
OliverFoster OliverFoster is offline
OliverFoster should change his/her status!
Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workout # 18

Date: 05/9/10

- 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 10.5 reps

Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 8.25 reps

Shoulder Press - 87.5 lbs X 5.1 reps

Smith Machine horizontal pull-ups - 4.5 + partials

Leg Press - 420 lbs X 10 reps

With travel and eating lots late at night Imanaged to put on a few pounds - about 166lbs. Probably because of all the extra carbs I felt good on the weights. I fought with the last rep on the first two exercises which affected shoulder press. Couldn't quite lock-out at the end of the 10th rep on leg press, but I'm counting it
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