Summer '07 Upper-Lower Split
LOWER 1 - WEEK 10


Workout:-

Deadlifts = 1 sets x 5 reps x 275 lbs (125 kgs)

Speed Deadlifts @ 50% of 1RM = 10 sets x 1 rep x 175 lbs (80 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 65 lbs (32 kgs)

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

Grip Work using Barbell Curls = 1 sets x 6 reps x 65 lbs (30 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W10 --->>> 3,905 lbs
W9 --->>> 6,005 lbs
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:-

a new workout for me. i was supposed to do good mornings but i havent been keeping good form on them and ive tweaked my lower back pretty bad thanks to them. i could just reset the weight and start again but i dont think right now in my lifting career i need to worry about them. in due time when i reach a stage where they will play an essential part i will put them back in. for now, they're out.

Deadlifts: it wasnt as easy as i thought at all. however i know my form was pretty good im very happy with my form actually. but no, they werent easy. at the time during with i did dc training, i was able to knock out a good 7-8 reps with this weight. i could have easily done atleast 5-6 more today. so i guess my strength has improved. right now, im taking my 1RM to be my old 1RM = 355 lbs.

Speed Deadlifts: i did not run this idea past eric and i came up with it when i was at the gym itself. i think im gonna get clobbered by him for this...however, i did this for a purpose...they same reason why i used to do DE work on the texas method. if Eric gives me the ok, im gonna reduce the weight for this next time.

Bulgarian Squats: i reduced the weight drastically on this. i wasnt really all that tired from the DE work. i reduced it because i wanted to work on form. i also did 2 sets because i didnt see the need to go balls to the wall with this. exactly as eric had asked me to do before. infact, he had warned me that i will not be doing this correctly and it will catch up with me later on. well, he was right again. so well...ive reduced the weight and im working on posture, smooth form, etc..

Overhead Dumbbell Side Bends: nice

Grip Work: boring.

Diet: good food today

Overall: good workout. i saw harry potter 5 yesterday. quite a good movie. a few technical errors but otherwise it was a good movie. as for today's workout....it was good. did not move too much wieght. i just hope Eric isnt pissed about me doing speed deads. if he gives me the ok, im gonna go ahead with these but at a much lighter weight (165 or 155 lbs instead of 175).

stay safe everyone

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