Fri, May-10-02, 11:22
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Senior Member
Posts: 215
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Plan: Atkins OWL + PP Phase II
Stats: 160/142/130
BF:?%/25.6%/20%
Progress: 60%
Location: St Paul, MN
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Friday BFL Day 5 - UBWO
Wow, moving up on all my weights and so far so good. Feel that burn!!!
Barbell Bench Press
x12 - 20#
x10 - 25#
x8 - 30#
x6 - 35#
x12 - 45# *the Standard Bar, The BIG One*
Dumbbell Flies
x12 - 8# ea
One Arm Dumbbell Rows
x12 - 8# ea
x10 - 10.5# ea
x8 - 13# ea
x6 - 15.5# ea
x12 - 18# ea
*Finished at just the burning/shaking point*
Back Extensions
x12 just body weight
Dumbbell Lateral Raises
x12 - 3# ea
x10 - 5.5# ea
x8 - 5.5# ea
x6 - 8# ea
x12 - 5.5# ea
*Very hard to do more weight right now*
Front Raises
x12 - 5.5# ea
Barbell Curls EZ Bar
x12 - 20#
x10 - 25#
x8 - 25#
x6 - 25#
x8 (sb 12) - 30#
*maxed out at 8 on the 30#*
Alternating Dumbbell Curls
x12 - 13# ea
Tricep Kickbacks
x12 - 5.5#
x10 - 8#
x8 - 10.5#
x6 - 13#
x12 - 15.5#
Bench Dips
x12 - body weight
What an awesome WO this morning! Really moving up fast in weights. Super pumped even 5+ hours later!
Took supplements, 10 g glute and 5 g creatine in post workout shake at 10 am.
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