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.