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


Workout:-

Squats = 1 set x 1 rep x 275 lbs (125 kgs)

Good Mornings = 3 sets x 6 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 7 reps x 185 lbs (90 kgs)

Glute Ham Raises = 3 sets x 5 reps x BW

Lat Sit-Ups = 3 sets x 10 reps x 77 lbs (35 kgs)

Crunches = 2 sets x 15 reps x BW

Hyperextensions = 1 set x 10 reps

Calf Raises on Leg Press DC Style = 4 sets x 25 reps x 220 lbs (100 kgs)

TOTAL POUNDAGE:-

W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

bodyweight is finally up 1 kgs. i am now 83 kgs clean which means 183 lbs. unfortunately, i only got 4 hours of sleep last night and i wasnt feeling very happy today. probably why my squats were a disaster.

Squats: i dunno why but after the first rep i was like "fuck this, im not in the mood". maybe it was 17+ weeks of regular squatting catching up on me, maybe it was me just being lazy, maybe it was me coming off the medication for my illness, maybe it was because i was still sore from last friday, maybe i was just being a coward, maybe it was all of this put together. i regret doing only 1 set. next week i will come what may hit 275 for 3x3. no matter what. i have an idea about this actually. it just occured to me: i do 3x3x275 next week, then 3x4x275 then 3x5x275 then 4x5x275 and then 5x5x275. there we go. my goal for this summer: 5x5 with 275. then ill be happy haha.

Good Mornings: felt good. did them to perfection. next week will be 3x7x110 then 3x5x120. so im happy. i cant imagine however how ppl do 315 for 8+ reps on this. damn, i have a long long way to go.

Step-ups: felt good. progressed on these a little bit. thankfully.

Glute Ham Raises: FINALLY! managed to do them on my bench press lol. felt very wierd doing them. i hope by doing them often i can get better at them. right now, i wasnt doing them clean. i did take a little help from the ground every now and then.

All the other accessory bullshit: ab work felt good. ive been slacking off a lot on this. i did the calf raises because i have 14.3" calves under 26" thighs. hell, even my arms are bigger. hypers felt good too. did tons of stretching today.

Diet: fantastic diet. too bad it didnt reflect in the workout. i wish it had.

Overall: very unhappy with the squats. otherwise workout was fine. i saw shrek 3 today. 10:00 am show. very cute movie. i liked it a lot. next in line is Ocean's thirteen. releasing in india june 8th.

hope everyone is having a good week. stay safe everyone and thanks for reading!

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