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