Summer '07 Upper-Lower Split
UPPER 2 - WEEK 7


Workout:-

Military Press = 4 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 7 + 5 + 4 + 3 = 19

Close Grip Bench Press = 3 sets x 6 reps x 155 lbs (70 kgs)

Overhead Shrugs = 3 sets x 10 reps x 65 lbs (30 kgs)

Russian Twists = 2 sets x 10 reps x 10 lbs (5 kgs)

Hanging Leg Raises = 2 sets x 15 reps x BW

TOTAL POUNDAGE:-

W7 --->>> 10,655 lbs
W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs

Overall Impression:-

good workout.

Military Press: new PR again!!! im happy. damnit this was tough.

Pull-ups: new PR once again haha. 19 reps are mine all over again.

Close Grip Bench Press: felt great on my triceps.

Overhead Shrugs: lol...i misunderstood Eric's "Shrugs" idea as being regular shrugs. what he meant was OVERHEAD shrugs for my shoulder prehab. and boy...was this one tough exercise. but it felt ok.

Russian Twists: felt ok

Hanging Leg Raises: boring

Diet: diet's back on track whoo hoo

Overall: been one long boring day. ****, in 7 more weeks im gonna be back in america i dont wanna leave my family......

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 7


Workout:-

Box Squats = 3 sets x 8 reps x 225 lbs (100 kgs)

Keystone Deadlifts = 3 sets x 12 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 10 reps x 135 lbs (60 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W7 --->>> 14,500 lbs
W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

interesting session

Box Squats: 3 inches below parallel as per Eric's orders. i broke the damn bench with this :oops: oh well....anyways, form was spot on (even on the rep where the pin ripped into the steel on the bench and took it down a few notches next week, its 3x9 or 3x10.

Keystone Deadlifts: 2 more reps hahaha!!! :)

Unilateral Leg Press: i hate this exercise. but ill give it time. if it doesnt workout, im gonna shift to dumbbell swings instead.

Glute Ham Raises: no catches haha. im happy.

Diet: i havent been well. infact, im sick as hell. no weight loss thank god but i have only had 150 grams of protein today (instead of the usual 275+) so im a little unhappy. but ive eaten so many carbs...oh man...too many carbs lol hopefully, ill feel better by tomorrow. i should never have eaten at that damn wedding...

Overall: im happy with today's workout. my lower body was sore today but i think its not because of the effectiveness of the program but because my protein intake has dropped considerably over the last 3 days (i have been going for lunches with my newphews and shit and they're all vegetarian which sucks) except today when i had to attend the reception of the couple (my cousin sister - yes, that means im gonna become an uncle all over again as if becoming one in the last year 7 times over wasnt enough) at the Marriott when i snuck into their other restaurant and ate some good sea food whoooo-hooooo!!!!

hope everyone's week is going good.

thanks for reading

peace

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 7

Workout:-

Flat Bench Press = 4 sets x 3 reps x 185 lbs (85 kgs)

Regular Rows = 2 sets x 5 reps x 185 lbs (85 kgs)

Dumbbell Rows = 2 sets x 12 reps x 75 lbs (34 kgs)

Close Grip Bench Press = 2 sets x 6 reps x 155 lbs (70 kgs)

Facepulls = 2 sets x 10 reps x 85 lbs (40 kgs)

Bar Rollouts = 2 sets x 10 reps

TOTAL POUNDAGE:-

W7 --->>> 7,730 lbs
W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout

Bench Press: damn....this was tough.

Regular Rows: new variation. felt good.

Dumbbell Rows: damnit...this was shit easy

Close Grip Bench Press: i was tired. i should've listened to Eric and done Dumbbell Presses on this workout instead! he's gonna kill me for this. im gonna do this again next workout and then ill do the dumbbell presses next week this day. shit, i shoudl've listened to him. i completely forgot about his suggestion until i was done with the first set. and next time, im gonna do this between rows and dumbbell rows.

Diet: i wasnt feeling well today. i havent eaten much. my stomach's not happy. i dunno why. im not feeling right at all.

Overall: good workout. im so fucking sore after deadlifts! fuck...i have never been so sore on my posterior chain.

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 7


Workout:-

Deadlifts = 2 sets x 5 reps x 210 lbs (95 kgs)

Bulgarian Split Squats = 2 sets x 8 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 7 reps x 120 lbs (55 kgs)

Overhead Dumbell Side Bends = 3 sets x 12 reps x 10 lbs (5 kgs)

Farmer's Walks = 3 sets x 40 steps x 135 lbs (60 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W7 --->>> 5,900 lbs
W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

well, im exhausted after this workout!

Deadlifts: felt good. climbing the long long ladder slowly and steadily..

Bulgarian Squats: tough as hell. but im sure they will help, i go REALLY low on these.

Good Mornings: 1 more rep per set haha....next week its gonna be 130 for 3x5! whoo hoo

Overhead Dumbbell Side Bends: felt good. i look good doing these too lol (my gf's opinion)

Farmer's Walks: so Eric had asked me to do 1 grip work exercise. upon his suggestion i decided to do Farmer's walks. my first time doing them. i had 30 kgs dumbbells in each hand (thus totalling 60 kgs aka 135 lbs) and it was pretty tough. upon my 40th rep my hands were literally getting ripped apart lol. next week ill try for 45 steps

Diet: yesterday;s diet was better than today. but today was great too. except i havent gotten as much protein as yesterday. i have however met my protein requirement

Overall: well, last night, i went on a movie spree lol...i saw Madagascar - nice movie "the pansies" LOL, the Fast and the Furious Tokyo Drift - ok movie...thank god Vin is back haha, and the Walt Disney animated movie "Hercules" - my fav walt disney movie of all time...damn, i feel like ive become a kid all over again!!! LOL :p hehe

thanks for reading fellas

have a good week everyone!

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 6


Workout:-

Military Press = 3 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 6 + 5 + 4 + 3 = 18

Flat Dumbbell Bench Press = 3 sets x 8 reps x 60 lbs (26 kgs)

Shrugs = 3 sets x 10 reps x 155 lbs (70 kgs)

Russian Twists = 2 sets x 10 reps x 10 lbs (5 kgs)

Hanging Leg Raises = 2 sets x 15 reps x BW

TOTAL POUNDAGE:-

W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs

Overall Impression:-

good workout.

Military Press: new PR. im happy. damnit this was tough.

Pull-ups: new PR once again. cant believe i hit 18 reps total. ive never ever managed to do that. all reps were deadhang. i think my lats are gonna be sore as hell....unless i eat a shitload of food (which is the plan atm)

Flat Dumbbell Bench Press: after my shoulder injury in august 2006 this is the first time im doing any dumbbell chest work. at first this was a bit difficult but i think ive got it nailed down correctly. all thanks to Eric i use an inverse "V" angle so as to avoid any shoulder irritation. i tried doing it regularly (like how u do when u hold a barbell) but my shoulder felt a little off. luckily it was just a warm-up set. so i went ahead and did it with the inverse "V" angle. i was very conservative with this today and im glad i listened to Eric because i know where i stand now. im gonna be able to improve on this a lot. i plan on hitting 90's sometime this year

Shrugs: again i handled this conservatively. next time ill add in a fourth set if need be.

Russian Twists: i had no idea what this exercise meant (and i couldnt understand why Eric would advise me on doing this - he gave me a choice too) so i googled it before my workout and here is the general description is anyone needs it: Click Here

Hanging Leg Raises: felt easy. just did it for the sake of doing some ab work. i need to be more regular with my ab training.

Diet: didnt eat much today.

Overall: i have been working for a while now in a music production company (9:00 am to 4:30 pm) and i had a big ass presentation to complete my 1 month internship and i havent eaten anything lol...but ill eat tons tonight and make up for it. tomorrow i begin my volunteering in the mornings (8:00 am to 1:00 pm) at a veterinary clinic where i am the assistant veterinary surgeon (sp?)

have a good weekend y'all and be safe

thanks for reading

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 6


Workout:-

A2G Box Squats = 3 sets x 8 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 10 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 8 reps x 135 lbs (60 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

good workout

Box Squats: killer stuff. damn tough. got a video. will upload + post it in a few days.

Keystone Deadlifts: felt awesome. after the low Ass to Grass Box Squats i couldnt even walk lol

Unilateral Leg Press: first time doing these. felt pretty ok.

Glute Ham Raises: damn.....i tried something stupid while doing these and i got a catch. damn.....i hate that pain.

Diet: im happy

Overall: good workout. i want to say this that i owe EVERYTHING i know and EVERYTHING i have achieved because of my great freind Eric from www.bodybuilding.net im gonna make a proper post about him in a bit. otherwise, workout was good and im happy. Eric's program is going great for me.

ok change of program. well, not change but im gonna be altering a few things.

for the last 6 months, i havent been deadlifting. ive only been improving on the squat and the bench press. but thats gonna change. its time for the squat to go in the back seat. as per my alterations (thanks to Eric but once again - this is MY program with MY choices) im now gonna be maintaining my squat and bench and blasting my deadlift. this will go on for a few months. so the new changes to the program are:

Lower 1
*Deads 1X5
*Bulgarians 3x6-8
*Goodmornings 3x6-8
*Overhead Dumbell Side Bends
*Grip Work

Upper 1
*Bench (either maintain or small progression)
*Regular Barbell Rows 2x5-7
*Dumbbell Rows 2x10-12
*Close Grip Bench 2 sets and up
*Face Pulls 2 sets and up...reps on the higher end
*Pulldown Abs or Bar Rollouts

Lower 2
*Low Box Squat 3-4x8-10
*Keystone Deads 3-4x8-10
*Single Leg Leg Press 2x6-8
*GHR's 2 sets and up
*Hanging Leg Raises

Upper 2
*MP 3 sets 5 reps or more up to 5 sets
*Pullups
*Dumbell Bench Press 3 sets and up higher reps
*Shrugs
*Russian Twists

i already started this program this week. im just posting an update. i hope this works out.

peace

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 6


Workout:-

Deadlifts = 2 sets x 5 reps x 200 lbs (90 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 70 lbs (32 kgs)

Good Mornings = 3 sets x 6 reps x 120 lbs (55 kgs)

Overhead Dumbell Side Bends = 3 sets x 10 reps x 10 lbs (5 kgs)

Dumbbell Sidebends = 1 sets x 10 reps x 30 lbs (15 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

quite a lot to talk about...

Deadlifts: so ive started these again. about time. from now on, im mostly gonna be just maintaining my squat numbers and trying to pull up my deadlift numbers. the goal is to touch 400+ by the end of 2007. my max so far has been 315x3 so i guess 400 isnt so far out of reach. anyways, form was good and they felt good too.

Bulgarian Squats: fucking killer. used dumbbells of course. very tough. ill take a vid next time.

Good Mornings: getting stronger on these so im happy haha.

Ab Work: the overhead side bends felt great. my first time doing them. i liked it.

Diet: good food. its funny, no matter what i do i cant lose the double chin i have. flat stomach, etc but still a double chin exists. ive tried growing a goatee to hide it and its working a bit so far. lets hope in a few weeks it pays off. lol...maybe in overanalysing...its not like my gf has any qualms about it.

Overall: good workout. me happy. internet connection was down for the last 2 days so im trying to catch up

have a great week everyone

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 6

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

JS Rows = 3 sets x 6 reps x 165 lbs (75 kgs)

Close Grip Bench Press = 3 sets x 5 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout

Bench Press: felt great my new plan is to take 180 for 3x4 next week, then 180 for 3x5 then 4x5 and then 5x5. once that happens im gonna be happy haha

JS Rows: i might have to lay off these for some time. i think im gonna go up to 3x7 and then increase by 5 kgs. then im gonna drop a little weight and do a few more reps. lets see.

Close Grip Bench Press: im pretty sure this is a new PR because ive never done this before. it felt good. i hope it pays off. no more pause pressing for now. time to focus on CGBP for a while.

Diet: im damn happy. arms are still 15", weight is still 185 lbs and chest is 43". waist HAS reduced and im happy.

Overall: good workout. i went and saw this movie on DVD: Four Brothers. good movie. also celebrated my 3 year anniversary tonight

stay safe everyone, thanks for reading and have a great week ahead y'all

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 5


Workout:-

A2G Box Squats = 3 sets x 5 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 5 reps x 245 lbs (110 kgs)

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

im currently thinking of changing my training program a little bit. this workout was short and sweet, going out partying right now so i was in a hurry.

A2G Box Squats: felt amazing. i mean, they were difficult and i have started out light so i have lots to build on. i used a stepped which was 6" off the floor for this. damn, my ass is gonna hurt tomorrow.

Keystone Deadlifts: mistake. next time, im reducing the weight. i kepy failing in my grip. i did it with great form no doubt but i bit off more than i could chew because i thought that since im doing a small workout this justifies it. oh well...next time ill reduce the load.

Diet: lots of food. 1 kg of chicken done for the day once again.

Overall: something ive noticed. when i came to mumbai in may, my waist was 38" and my weight was 82 kgs. this was recorded by me 1 week after i had landed. so this cant be swelling because of 36 hours flight travel. right now however, im weighing in at 83 kgs + but my waist is 34". my thighs are 26", chest 43", arms 15" calves 13", etc but my waist has shrunk. im trying to figure out why....i mean, its great and all but its just odd to me. otherwise workout was great. going to see fantastic four something this weekend.

have a great weekend everyone and thanks for reading!

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 5


Workout:-

Military Press = 5 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 4 + 4 + 3 + 3 = 14

Incline Press = 3 sets x 6 reps x 135 lbs (60 kgs)

Lat Pull Downs = 4 sets x 6 reps x 185 lbs (85 kgs)

Facepulls = 3 sets x 12 reps x 70 lbs (35 kgs)

TOTAL POUNDAGE:-

W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs

Overall Impression:-

good workout.

Military Press: new PR here. last record was 3x5x110 on texas method. 5x5x110 is a new PR. next week is a new PR too: 3x5x120. i hope it falls through.

Pull-ups: these are as predictable as paris weather (ive been to paris and one minute its sunny the next is rainy the third is cold and the fourth its warm again. i like paris - apart from its climate.)

Incline Bench Press: i like this exercise. 135 lbs seemed too damn light to me. next time im nailing 155. i found a certain way to do these (its different from my flat bench set-up). i can nail 200 lbs i think. i think.

Lat Pull Downs: damn.....my lats have become strong haha. my old DC record was 195 for 14 rest-paused. i guess this is a PR too but since i only count PRs for squat, bench, deads, incline bench, militaries and rows this aint counted.

Facepulls: this is like my rehab exercise (which is why i didnt include it in the total poundage). it felt good. i heard a distinctly loud and all too clear crackle in both my shoulders lol. i think they are happy too right nwo haha...

Diet: good today. 1 kilo chicken eaten plus (in case anyone knows about indian food) 25 rotis along with 2 mangoes plus 1 banana.

Overall: good workout. i was gonna do a lower light today but then i thought that if i do lower light right now i might not recover for next tuesday. so i decided to skip it. im glad.

thanks for reading guys! have a good weekend ahead

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 5


Workout:-

Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 120 lbs (55 kgs)

Parallel Box Squats = 4 sets x 5 reps x 200 lbs (90 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Static Hanging Leg Raises = 3 sets x 22 seconds x BW

Decline Crunches = 2 sets x 6 reps x 5 lbs

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

wierd session today. decided to do some new stuff.

Squats: fucking killer. yes, i have grown weaker at my squats. most unfortunately. i wish it were not so however. but im sure in a few weeks ill be better at this.

Good Mornings: damn, these feel good haha.....i dunno how the heck ppl manage to do these with 400+ lbs for reps man.....jeez....going all the way to parallel? damn...

Box Squats to Parallel: im not sure if im labelling this exercise correctly. please correct me if i am wrong here. the box (or rather the bench) was set low to the ground so that when i squatted onto it, my thighs were a little below parallel to the ground. well, my hips more like it. i have large thighs so i cant go by estimation of my thighs. yes, my hips were below (just a little) below parallel when i sat on the box. so i am calling them box squats. they felt awesome! i liked doing them a lot. i hope they pay off. im trying to find something which makes me do Ass to Grass Box Squats. the challenge is to find that next week. if not, then its 4x6 @ 200 lbs again.

Glute Ham Raises: yes....finally getting this!

Static Hanging Leg Raises: fucked my abs. damn....Andrew.Cook was right about this shit: Andrew Cook's Journal Post

Decline Crunches: i held the plate behind my head. it made the exercise a whole lot more difficult damnit!

Diet: everything is ok.

Overall: good workout. i need to increase my squat strength damnit!

hope everyone is having a good week. stay safe everyone and thanks for reading!

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 5

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

JS Rows = 3 sets x 5 reps x 165 lbs (75 kgs)

Pin Press from Bottom = 4 sets x 4 reps x 145 lbs (65 kgs)

Paused JS Rows = 4 sets x 6 reps x 110 lbs (50 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout.

Bench Press: got it all. thankfully.

JS Rows: felt good. i think i may need to reset on these soon. im not able to make them touch my chest as easily as i should. or maybe today was just a shitty day. lets see.

Pin Press: made a few changes. 8x3 was way too much volume. i did 4x4 today. next time its 4x5. then 4x6. seems a better way to progress IMO.

Paused JS Rows: felt great. next week its 4x7.

Front Plate Raise: i wasnt gonna do this but then i thought "ahh..what the heck"

Diet: im happy with the diet. everything seems to be in order. i ate so much for lunch my stomach was popping out. and i was the same after dinner haha. i finally hit a bodyweight of 85 kgs today. me happy. i got back the 5 kgs i had lost. i think. maybe im just fat now haha

Overall: me happy

stay safe everyone, thanks for reading and have a great week ahead y'all

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 4


Workout:-

Military Press = 3 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 5 + 3 + 3 + 3 = 14

Standing Dumbbell Shoulder Press = 2 sets x 3 reps x 55 lbs (24 kgs)

Upper Back Machine = 2 sets x 10 reps x 135 lbs (60 kgs)

Incline Press = 4 sets x 8 reps x 110 lbs (50 kgs)

Lat Pull Downs = 2 sets x 8 reps x 155 lbs (70 kgs)

TOTAL POUNDAGE:-

W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs

Overall Impression:-

good workout. a "bodybuilding" workout haha

Military Press: awesome! haha

Pull-ups: surprised myself with this. finally. i held my breath on every set and apparently it helped :)

Standing Dumbbell Shoulder Press: i wanted to get over my phobia for these. so well.....it worked :)

Upper Back Machine: felt awesome!

Incline Bench Press: i wanted to do 1 more pusing and 1 more pulling movement so i added this in. felt great. i like doing these after military presses. military presses rock!

Lat Pull Downs: doing them after such a long time. last time i did these i was on DC Training haha.....they felt great. i could have done a few more but i didnt want to be wiped out.

Diet: reflected in my workload capacity. i was brimming with energy

Overall: i had a lot left in my after this workout. so that means i can progress more on this haha. im happy :) going to see ocean's 13 tomorrow.

hope everyone is having a good week. thanks for reading y'all and stay safe

ps: i saw a movie called "My Cousing Vinny" on DVD and i loved it. just letting y'all know....along with resident evil apocolypse, 24 days later and the goodfellas (i saw these for the 4th or 5th time lol)

anyways, peace everyone!

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 4


Workout:-

Squats = 1 set x 1 rep x 275 lbs (125 kgs)

Good Mornings = 3 sets x 6 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 7 reps x 185 lbs (90 kgs)

Glute Ham Raises = 3 sets x 5 reps x BW

Lat Sit-Ups = 3 sets x 10 reps x 77 lbs (35 kgs)

Crunches = 2 sets x 15 reps x BW

Hyperextensions = 1 set x 10 reps

Calf Raises on Leg Press DC Style = 4 sets x 25 reps x 220 lbs (100 kgs)

TOTAL POUNDAGE:-

W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

bodyweight is finally up 1 kgs. i am now 83 kgs clean which means 183 lbs. unfortunately, i only got 4 hours of sleep last night and i wasnt feeling very happy today. probably why my squats were a disaster.

Squats: i dunno why but after the first rep i was like "fuck this, im not in the mood". maybe it was 17+ weeks of regular squatting catching up on me, maybe it was me just being lazy, maybe it was me coming off the medication for my illness, maybe it was because i was still sore from last friday, maybe i was just being a coward, maybe it was all of this put together. i regret doing only 1 set. next week i will come what may hit 275 for 3x3. no matter what. i have an idea about this actually. it just occured to me: i do 3x3x275 next week, then 3x4x275 then 3x5x275 then 4x5x275 and then 5x5x275. there we go. my goal for this summer: 5x5 with 275. then ill be happy haha.

Good Mornings: felt good. did them to perfection. next week will be 3x7x110 then 3x5x120. so im happy. i cant imagine however how ppl do 315 for 8+ reps on this. damn, i have a long long way to go.

Step-ups: felt good. progressed on these a little bit. thankfully.

Glute Ham Raises: FINALLY! managed to do them on my bench press lol. felt very wierd doing them. i hope by doing them often i can get better at them. right now, i wasnt doing them clean. i did take a little help from the ground every now and then.

All the other accessory bullshit: ab work felt good. ive been slacking off a lot on this. i did the calf raises because i have 14.3" calves under 26" thighs. hell, even my arms are bigger. hypers felt good too. did tons of stretching today.

Diet: fantastic diet. too bad it didnt reflect in the workout. i wish it had.

Overall: very unhappy with the squats. otherwise workout was fine. i saw shrek 3 today. 10:00 am show. very cute movie. i liked it a lot. next in line is Ocean's thirteen. releasing in india june 8th.

hope everyone is having a good week. stay safe everyone and thanks for reading!

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 4

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 6 sets x 3 reps x 155 lbs (70 kgs)

JS Rows = 3 sets x 7 reps x 155 lbs (70 kgs)

Front Plate Raise = 4 sets x 8 reps x 30 lbs (15 kgs)

Seated Dumbbell Curls = 2 sets x 10 reps x 30 lbs (14 kgs)

Decline Tricep Box Extensions taking into account only added plates to the box = 3 sets x 10 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout.

Bench Press: my strength on this is slightly dwindling due to my sickness, etc. i should get better at this next week. that is the goal lol

Pin Press: decided to increase the weight. next week i will do 7x3 with 155 and then the week after i will do 8x3. after that is 10x3 then increase the weight by 5 kgs or so. this is all tentative. all that is sure is that next week is 7x3 and the week after its 8x3.

JS Rows: felt awesome. new PR for sure haha. next week im gonna be doing 165 lbs (75 kgs) for either 3x5. i am keeping my fingers crossed!

Front Plate Raise: im finding it difficult to progress on this so well, decided to do low reps, more sets and add weight. triple progression. felt great.

Bicep/Tricep Stuff: im gonna wear elbow sleeves when i do these decline tricep extensions because i go all the way down way past my head on these and my elbow joint hurts like a bitch an hour or so after. its still hurting. probably will be sore tomorrow morning (its midnight here). for bicep curls: time to test the 16s haha

Diet: diet has been great off late (im getting in over 300 g of protein with only 50 from whey and having almost 6-8 litres of water per day). ive started ZMAs, etc. im feeling much better. post and pre-workout nutrition has improved greatly. from eating nothing i am eating some pretty good food now. i finally have started eating oatmeal haha....

Overall: im happy. the only sad thing is that my bench press was difficult. it should be fine next week. if it isnt, im gonna be pissed haha....!!! but today was great. im very happy with the workload. i want to hit 20,000 lbs sometime this vacation ahahaha that is, without having to do GVT :p

stay safe everyone, thanks for reading and have a great week ahead y'all

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 3


Workout:-

Squats = 2 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 5 sets x 5 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 15 reps x 50 lbs (24 kgs)

Leg Press super set with Leg Curls = 1 set x 15 reps x 330 lbs (150 kgs) and 1 set x 12 reps x 80 lbs (40 kgs)

Side Bends = 2 sets x 15 reps x 35 lbs (16 kgs)

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

havent gotten fully well yet. still under medication.

squats: should have done 4x10 but doing high rep squats is really killing me. i gave up at 2 sets. i could have done 3 but i had a coke a while before my workout and i had a massive heartburn throughout the entire workout which didnt help me one bit.

key stone deadlifts: i compensated for the lesser amount of squats by doing 5x5 = 25 reps instead of 3x6 = 18 reps.

dumbbell swings: felt really good except on set 2 i almost puked.

leg press + leg curls superset: very tiring. my ROM on leg press wasnt 100% and i dont intend for it to be that way either. the workout prior to this is enough lol

diet: eating has improved since yesterday. maybe the coke caused the heartburn maybe it didnt. i have no clue. either way, im not having any coke prior to my workout again. maybe the combination of coke and a banana did not work.

overall: good workout. glad the poundages increased.

have a good weekend everyone and thanks for reading

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 3

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 4 sets x 6 reps x 135 lbs (60 kgs)

JS Rows = 3 sets x 6 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 15 reps x 25 lbs (10 kgs)

Seated Dumbbell Curls = 2 sets x 9 reps x 30 lbs (14 kgs)

Pulley Push Downs = 1 set x 20 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

i decided to do monday's session today because i missed monday's workout. i have fallen very ill and am under a lot of medication so i am wondering how i was able to lift so heavy today. i am glad i was still able to progress. feels good. in these last 2-3 days i have lost 5 lbs. i was on a shitty diet till today but i finally managed to get in the right amount of protein, etc. so all is well. i should recover in another 2 days. hopefully. my shoulder is feeling a little wierd though. left shoulder. im a little concerned about this. perhaps doing my rehab tomorrow might help. i think my tiny shoulder muscles are a little sore thats it.

as for the workout, it was good.

Bench Press: good form

Pin Press: chest was toasted lol

JS Rows: felt great as always!

Plate Raises: made the shoulder feel better. not 100% as yet but close. like 70% from 20%. so im happy. tomorrow's rehab will make it go to either 100% or 20% again. i hope the former.

Curls and Extensions: boring stuff. just glad i progressed haha my arms are looking awesome now!

Overall: going to see Pirates III tomorrow morning. should be fun. workout was fun too. hope everyone is having a good week and thanks for reading!