Summer '07 Upper-Lower Split
UPPER 1 - WEEK 11

Workout:-

Flat Bench Press = 4 sets x 2 reps x 185 lbs (85 kgs)

Regular Rows = n/a

Low Incline Dumbbell Bench Press = 3 sets x 7 reps x 65 lbs (30 kgs)

Chin-ups = 10 + 8 + 5 + 4 + 3 = 30

Facepulls = 2 sets x 10 reps x 70 lbs (35 kgs)

Bar Rollouts = n/a

TOTAL POUNDAGE:-

W11 --->>> 8,395 lbs
W10 --->>> 4,940 lbs
W9 --->>> 8,060 lbs
W8 --->>> 6,315 lbs
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:-

ive been doing the ice treatment thingy and my lower back is MUCH better. its still not at all 100% in any way but its much better than yesterday where getting off the chair was a challenge. but today i was pretty conservative on anything and everything both in the gym and out of it. yes, that means no sex today. which sucks.

Bench Press: this wasnt too tough on me. not too easy either but i could have gone a tad bit more for reps. well, 185 for 3x3 is my max and this was 1 rep short overall but i could have done 3x5 or something too. however, i was very very scared that i would fuck up my lower back with a single rep so i did this light and easy and on 2 sets i used zero leg drive (the last two sets) where i focussed solely on upper body strength. lower back was totally fine with this.

Regular Rows: skipped this because of the back problem. i wasnt gonna take a chance. made up for this by doing so many chin-ups sets (5x failure)

Low Incline Dumbbell Bench Press: kept the same weight as last time. my trainers carried the dumbbells across the gym for me hahahha....so all i had to do was lift them up. and put them down lol... this was too easy and i could have lifted more but i wasnt gonna take the chance.

Chin-ups: 5 sets to failure. made up for the lack of any other back work. this wasnt too difficult and ill be adding in weight next week (provided my lower back is ok).

Diet: tons of good food. im very happy.

Overall: ok so here is the plan for now. im icing my back. im gonna do it all through tomorrow and day after till the pain goes. its MUCH better than yesterday so i give it 2 days till it goes. however, since it has gone does not mean that the injury has disappeared (Eric's words and i agree from personal expereince with the shoulder injuries). infact, these injuries have a nasty way to showing their ugly heads from time to time. so...im gonna let this heal. no lower workout for me this week. ill do some very very light intensity cardio this week. friday will be upper 2 but ill see how that goes. if doing standing militaries is gonna screw my lower back, ill do either DE bench or inclines instead. lets see. but there is no chance im gonna do any squatting this week for sure. by next week i will most probably "feel" 100% but im gonna take the lwoer body days off in terms of weighttraining and do some light intensity cardio. upper's will be relatively light and conservative too. if i feel up to it then the week after i will be back in full swing in terms of working out on my lower body. but that week will be conservative too. the week after will be when i come in with all the heavy iron lol...i will ofcourse be over eating to increase my weight throughout this period.

saw scary movie 4 for the second time today. not as good as scary movie 3. also so the inside man. good movie. and the untouchables. fantastic movie. as u can all see ive been icing my back and wathcing a lot of movies today

anyways, have a good week y'all