UBWO today, thought about doing FBWO for full depletion, but my upper body is where I
really need the benefits of any gains, so just went for that.
70 mins again
but did an extra lats set of a different exercise, and and extra biceps set of a different exercise.
Weights in kg (lbs)
Dumbell Bench Press 12 x 16 (35), 10 x 17 (37), 8 x 18 (39), 6 x 19 (42), 12 x 18 (39)
Got everything up except the max
Dumbell Flyes 12 x 12 (26) - managed all 12 this time
Side Raises 12 x 4 (9), 10 x 5 (11), 8 x 6 (13), 6 x 7 (15), 10 x 6 (13)
Shoulder Press 12 x 8 (18)
Wide Grip Pulldowns 12 x 37.5 (83), 10 x 45 (99), 8 x 47 (104), 6 x 52.5 (116), 12 x 47 (104)
Wide Grip Assisted Chin 12 x 60 (132)
Assisted Dips - got most of the weights up, but didn't manage to complete everything, totally died on these
12 x 45 (99), 10 x 37.5 (83), 6 x 30 (66), 4 x 22.5 (50), 8 x 37.5 (83)
Tricep Extension 7 x 8 (18) - only managed 7 today before total failure.
Hammer curls 9 x 11 (24), 3 x 11(24), 6 x 9 (20), 5 x 9 (20), 12 x 6 (13), 10 x 6 (13)
Barbell Curl 7 x 15 (33)
Farmers walks 3 x 30 (66)