Mon, Sep-01-14, 22:50
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Senior Member
Posts: 8,676
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Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0
BF:
Progress: 50%
Location: Southern Colorado, USA
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Day 01 - UBWO #1
FINALLY got started!!!
Need some tweaking, but that's to be expected. The fact that I'm 12 years older and not taking in near the calories I ideally would be is definitely having an effect. But that's fine. I'll go at water pace I can go.
Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)
UBWO- Chest
DB Press- 12/10 : 12/10 (5)
- 10/10 : 10/10 (6)
- 8/15 : 8/15 (7)
- 6/20 : 6/20 (8)
- 12/20 : 12/20 (9)
DB Flies- 12/15 : 12/10 (10)
- Shoulders
Side Raises- 12/5 : 12/5 (6)
- 10/5 : 10/5 (8)
- 8/10 : 8/10 (10)
- 6/10 : 6/5 (8)
- 12/5 : 12/5 (9)
Seated DB Press- 12/10 : 12/5 (10)
- Back
DB Pullovers- 12/5 : 12/5 (6) -- did them wrong
- 10/5 : 10/5 (6)
- 8/10 : 8/10 (7)
- 6/15 : 6/15 (8)
- 12/15 : 12/15 (9)
One Arm DB Rows- 12/20 : 12/20 (9)
- Triceps
DB Extensions- 12/5 : 12/5 (9)
- 10/5 : 10/5 (10)
- 8/10 : 8/5 (10)
- 6/10 : 6/5 (9)
- 12/5 : 12/0 (9)
Lying DB Extensions- 12/10 : 5/5, 7/0 (9)
- Biceps
Seated DB Curls- 12/5 : 12/5 (5)
- 10/10 : 10/10 (6)
- 8/15 : 8/15 (9)
- 6/15 : 6/10 (8)
- 12/10 : 12/10 (9)
Hammer Curls- 12/5 : 12/5 (8)
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