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_Wolf_ · 07-31-2007, 08:39 AM

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 12

Workout:-

Flat Bench Press = 2 sets x 3 reps x 175 lbs (80 kgs)

JS Rows = 3 sets x 6 reps x 145 lbs (65 kgs)

Low Incline Dumbbell Bench Press = 3 sets x 5 reps x 70 lbs (32 kgs)

Weighted Chin-ups = 4 sets x 5 reps x +6 kgs (total = 190 lbs = 90 kgs)

Facepulls = 2 sets x 10 reps x 80 lbs (40 kgs)

Bar Rollouts = n/a

TOTAL POUNDAGE:-

W12 --->>> 8,510 lbs
W11 --->>> 8,395 lbs
W10 --->>> 4,940 lbs
W9 --->>> 8,060 lbs
W8 --->>> 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:-

lower back pain is zero. the funny thing is that the pain has shifted. before it was exactly to the left of my spine. now its on my left side of my body. key words are: of my body. its almost as if its migrated to the left. but its hardly anything. just a tiny strain. but thats very very wierd...

Bench Press: i bombed out. i wanted to do 3x5x175 but i got screwed at rep 3. i dunno how this happened. it should have been ok for 5. then i did the second set and it appreared as if i was pushing myself too hard. so i thought its better for me to just back off this for now. im glad i did.

JS Rows: i felt sooooooo good doing these again haha. regular barbell rows suck compared to this. ive taken the vids of set 1 and 2 which i will post as soon as youtube clears them.

Low Incline Dumbbell Bench Press: new PR for me. it was quite easy actually. i did the first 2 sets with great ease but then i took like a 5 minute break before the last set (my gf needed a spot and then i had to chitchat) and that kinda made me lose my groove a bit.

Chin-ups: these were amazing! i cant believe i knocked out 4x5. haha. this was tough but im so glad i managed to get this done! whoo hoo.

Diet: good food.

Overall: good workout. i hope everyone is having a good week

cheers