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!