Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 4

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 6 sets x 3 reps x 155 lbs (70 kgs)

JS Rows = 3 sets x 7 reps x 155 lbs (70 kgs)

Front Plate Raise = 4 sets x 8 reps x 30 lbs (15 kgs)

Seated Dumbbell Curls = 2 sets x 10 reps x 30 lbs (14 kgs)

Decline Tricep Box Extensions taking into account only added plates to the box = 3 sets x 10 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout.

Bench Press: my strength on this is slightly dwindling due to my sickness, etc. i should get better at this next week. that is the goal lol

Pin Press: decided to increase the weight. next week i will do 7x3 with 155 and then the week after i will do 8x3. after that is 10x3 then increase the weight by 5 kgs or so. this is all tentative. all that is sure is that next week is 7x3 and the week after its 8x3.

JS Rows: felt awesome. new PR for sure haha. next week im gonna be doing 165 lbs (75 kgs) for either 3x5. i am keeping my fingers crossed!

Front Plate Raise: im finding it difficult to progress on this so well, decided to do low reps, more sets and add weight. triple progression. felt great.

Bicep/Tricep Stuff: im gonna wear elbow sleeves when i do these decline tricep extensions because i go all the way down way past my head on these and my elbow joint hurts like a bitch an hour or so after. its still hurting. probably will be sore tomorrow morning (its midnight here). for bicep curls: time to test the 16s haha

Diet: diet has been great off late (im getting in over 300 g of protein with only 50 from whey and having almost 6-8 litres of water per day). ive started ZMAs, etc. im feeling much better. post and pre-workout nutrition has improved greatly. from eating nothing i am eating some pretty good food now. i finally have started eating oatmeal haha....

Overall: im happy. the only sad thing is that my bench press was difficult. it should be fine next week. if it isnt, im gonna be pissed haha....!!! but today was great. im very happy with the workload. i want to hit 20,000 lbs sometime this vacation ahahaha that is, without having to do GVT

stay safe everyone, thanks for reading and have a great week ahead y'all

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