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seated row 90# 9

chest press 110# 10

pulldown 120# 11

overhead press 50# 8

leg press 240# 14

 

steam, hot shower, cold shower

 

Purchase of BBS for my little sister, plus Matt Metzgar's timely observations, plus the fact that I worked very intensely today, planned to work out earlier in the day, and had half an hour before I had to leave for the ball game, inspired me to give the formal BBS workout another try.  It was a fantastic workout and I am so glad that I made the time.  My impressions vis-a-vis EF, discussed previously I think, were borne out - I feel that very pleasant "drained" feeling much more acutely than with EF.  I am considering a stretch of BBS intermixed with "easier" lifting, like circuits, kind of like what Mark Sisson just proposed - 5 x 5s on Friday or something like that.  I need to get back into sprinting, particularly Tabata sprinting.

 

So, back to the actual workout.  My numbers dropped by one on the SR and CP and were up by one on the others.  I am frankly very surprised by the consistency.  In this workout, however, I made a point of breathing through the nose, and my motions were much smoother and slower than they were a month ago, so I think the EF interlude had the desired effect of increasing "control".  In fact, I think the drops on the first two exercises are probably due to lack of warmup alone - a month ago, I led off with three minutes on the rower.  Next time, I plan to do a full circuit of 10-12 reps at a much, much lower weight as a warmup.