- 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