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  #21  
Old 08-16-2010, 09:30 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
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Default BBS type workout # 15

Date: 15/8/10

OliverF:

- 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


Comments:

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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  #22  
Old 08-23-2010, 04:18 PM
OliverFoster OliverFoster is offline
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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


Comments:

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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  #23  
Old 08-28-2010, 04:32 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workout # 17

Date: 28/8/10

- 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 9.75 reps

Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 8 reps

Shoulder Press - 87.5 lbs X 5.25 reps

Smith Machine horizontal pull-ups - 4.5 + partials

Leg Press - 420 lbs X 8 reps + 3 partials


Comments:

Made good progress today. Session was one day early as I will be travelling from tomorrow until the middle of next week. No significant change in body weight or waist measurement this week.
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  #24  
Old 09-05-2010, 03:19 PM
OliverFoster OliverFoster is offline
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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


Comments:
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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  #25  
Old 09-12-2010, 03:12 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workout # 19

Date: 12/9/10

- 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 - 100 lbs X 9.25 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 5.4 reps

Smith Machine horizontal pull-ups - 5 + partials

Leg Press - 420 lbs X 10 reps


Comments:
Back at 164 lbs. Some progress made again today. Travelling for 2 weeks - will try to get in to a gym twice, but it will be different equipment and I may not be able to post updates til I get back.
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  #26  
Old 10-03-2010, 11:44 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workout # 19

Title should read BBS type workout #'s 20 & 21

Date: 2/10/10


Chest Press - 100 lbs X 8 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 5.25 reps

Dumbell Rows - 40lbs 5 + partials each arm

Leg Press - 430 lbs X 8 reps


Comments:
Did a similar 5 set exercise routine at a hotel 2 weeks ago. Didn't have an opportunity to get to a gym last week - did some light aerobics and body-weight exercises. Got a cold flying home. Went to the gym today anyway. The counts were slowed down a bit. I bumped up the leg press 10lbs and felt comfortable with it. My diet went to hell travelling and staying in other people's houses. I am back at about 167 lbs. Getting back on the wagon now.
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  #27  
Old 10-13-2010, 05:14 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workout # 22

Date: 10/10/10


Chest Press - 100 lbs X 8.5 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 4.25 reps

Smith Machine horizontal pull-ups 4.5

Leg Press - 430 lbs X 9 reps

Comments:
I am not back to where I was before I went traveling. Last rep on leg press was a bit quick - I wouldn't have completed it otherwise. Body weight somewhere between 165 and 166 / waist about 34". I have been tinkering with my diet, working in a cheat day on Saturday mixing carbs & fats to boost leptin levels - unfortunately it has been busy at work and I have had to eat out a lot, so the rest of my diet hasn't been as sharp as I would like. I would like to be improving quicker, but overall I feel good. I need to get a bit more sleep over the next few days. Looking forward to seeing how things go next Sunday.
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  #28  
Old 10-20-2010, 01:52 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workout # 23

Date: 17/10/10

Chest Press - 100 lbs X 8 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 4.25 reps

Smith Machine horizontal pull-ups 4.5

Leg Press - 430 lbs X 8 reps

Comments:
I have been fiddling with my diet and mis-timed things. I was dehydrated and in ketosis during the workout. I felt totally drained immediately after and was light headed / head-achy for a few hours. Saturday was my diet "cheat" day - I ate carbs before going to bed, then just had a few eggs for breakfast (no toast). We ran airconditioning through the night which I should know by now dries me out. It was accidental (obviously I don't aim to be dehydrated either). I slip into ketosis easier than most. With the dietary fiddling I am now 163 lbs and waist is about 33 1/2". I would estimate that I still have about 3 lbs of external fat to lose. Once done I'll be in calorie maintainance (rather than deficit) mode and will be able to focus more on strength increases. The ultimate goal for me would be a leaner 165 - 168lbs. I'm thinking of getting one of those body fat and water electronic scales to get amore accurate view of things - if anyone has any experience of them (e.g. Tanita scales) or comments about them let me know.
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  #29  
Old 11-03-2010, 05:27 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workouts 24 & 25

Date: 31/10/10

Chest Press - 100 lbs X 8 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 4.25 reps

Dumbell Rows 40lbs X 6 each arm

Leg Press - 430 lbs X 8 reps


Date: 1/11/10

Chest Press - 100 lbs X 9 reps

Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 7.5 reps

Shoulder Press - 87.5 lbs X 5.25 reps

Smith Machine horizontal pull-ups 4.5

Leg Press - 430 lbs X 9 reps

Comments:
Haven't had time to post. Progress is slow. I seem to be stuck around 164lbs. I only dip below that when I cut back on carbs.
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  #30  
Old 11-25-2010, 07:40 PM
OliverFoster OliverFoster is offline
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Join Date: Feb 2010
Location: Caribbean
Posts: 33
Default BBS type workouts 26 & 27

Date: 14/11/10

Chest Press - 100 lbs X 8 reps

Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 7 reps

Shoulder Press - 87.5 lbs X 5.25 reps

Smith Machine horizontal pull-ups 4.5

Leg Press - 430 lbs X 9 reps


Date: 21/11/10

Chest Press - 100 lbs X 8 reps

Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 7 reps

Shoulder Press - 87.5 lbs X 5.25 reps

Smith Machine horizontal pull-ups 4.5

Leg Press - 430 lbs X 9 reps

Comments:
I have been very pressed for time - busy season here. I missed one week because I worked through the w/e and just didn't have anything left for the gym. The next two workouts (above) were o.k. except that I didn't manage to get 100% out of myself on leg press. The other exercises were done to positive failure focusing on form and technique more than numbers. In the case of the horizontal pull-ups until form falls apart, I then do a few partials but don't count them - I now notice that I have made a bit of progress on this exercise, getting my chest up closer to the bar and feeling stronger throughout the movement. Motivation is a little low which is why I wimped out on leg press a bit. Weight is also low - 162 lbs, waist under 33 1/2".

Happy thanksgiving to all.
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