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Summer '07 Upper-Lower Split
LOWER 1 - WEEK 8 - CYCLE 8


Workout:-

Deadlifts = 2 sets x 5 reps x 225 lbs (100 kgs)

Bulgarian Split Squats = 3 sets x 8 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 5 reps x 135 lbs (60 kgs)

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

Grip Work using Barbell Static Holds = 17.2 seconds, 20.3 seconds and 11.4 seconds with 200 lbs (90 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W8 --->>> 6,195 lbs
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:-

pre workout sex really really makes me not want to workout with any concentration whatsoever...especially when im working out with my gf....!

Deadlifts: yay...2 plates lol..hehe....still a long way to go...

Bulgarian Squats: these were very difficult. i was so not in the mood to workout i almost flopped over once or twice! :( sorry but i got no vids because my gym was over crowded today.

Good Mornings: new PR.

Overhead Dumbbell Side Bends: nice

Grip Work: felt pretty ok.

Diet: not so good. no pre workout meal whatsoever.....not gonna make that mistake again.

Overall: good workout. going to see Die Hard 4.0 tomorrow. looking forward to that. starting a new job so im happy with that too. international marketing department at a movie production house. lets see if i like it....

thanks for reading fellas

have a good week everyone!

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Grip work is good. But like I warned you be careful. Don't over do heavy holds only. You can burn out the tendons in your hands pdq. Instead mix it up with rep work of different kinds. Also don't underestimate the contribution of forearm work to grip strength.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

ok cool. ill do something different 1x a week like u suggested. i did do a little bit of forearm worrk (the exercise u and i talked about "the wrist roller" a bit. ill do it more religiously next time. i just wanna try different things.)

thanks E

Yeah, those are good. Barbell wrist curls behind the back are very good too. You can use a ton of weight. What I like to do is do something like the wrist roller or wrist curls regularly and mounting up the poundage and/or reps/sets. Then I follow each session with a dead hang for time pretty much immediately after. If while doing that my dead hang time doesn't decrease I know I am making some good progress. It's painful though

You gotta save the smashing spinal cords for after the workout bro, i'm suprised you even went to the gym after having sex. Thats dedication man, but trust me, save the sex for post workout cardio

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

ok, so let me get this straight just so i have it all down right.

basic exercises for forearm and grip work are:

1.) wrist curls behind the back

2.) wrist rollers

3.) farmers walks

4.) static holds

5.) deadhangs following a forearm exercise

6.) wrist curls and reverse wrist curls

7.) hammer curls (my fav lol)

do i have the list down right?

haha....no dude.....i dont like post workout sex....i have no energy to have post workout sex.....and as long as im able to fulfill my target lifts with the planned weight, i got no probs whatsoever with pre workout sex lol...

hahah to each his own, I personally cant do it. I have no energy after sex at all, but whatever works for ya homie.

i understand...with me its the other way around...except i can workout after sex provided i eat food...if i dont eat food im screwed...like today....otherwise i think on almost each and every training day that ive had this summer ive had sex but i always have it like an hour before my workout and i eat something like a banana or 2 scoops of whey or both or something else which has carbs + protein in it like right after sex...then im all good to go hehe

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 8

Workout:-

Flat Bench Press @ 95% of 1RM = 3 sets x 1 reps x 205 lbs (90 kgs)

Regular Rows = 2 sets x 6 reps x 185 lbs (85 kgs)

Low Incline Dumbbell Bench Press = 4 sets x 6 reps x 60 lbs (28 kgs)

Dumbbell Rows = 2 sets x 12 reps x 85 lbs (38 kgs)

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

Bar Rollouts = 2 sets x 10 reps

TOTAL POUNDAGE:-

W6 --->>> 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:-

good workout

Bench Press: difficult work.....im very happy with my performance here....my strength hasnt reduced and this was fun stuff....

Regular Rows: this was difficult after yesterday's workout...

Low Incline Dumbbell Bench Press: smooth reps....im gonna increase the weight the next time around...

Dumbbell Rows: damnit...this was shit easy...again...next week, im switching this to chin-ups.

Diet: ate VERY well today. lots of chicken.....

Overall: no soreness from deads at the moment. only my hams are fried....but otherwise im in good shape. bench form was great so im happy. everything was good.

have a good week y'all!