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ghij_mpu · 12-19-2007, 05:39 AM

Wednesday 12/12/07
LOWER 1
Squat -------------------- 3x5x165
Deadlift ------------------ 8x195
GHR ---------------------- 5 Negatives
Cable Pull Through -------- 2x12x100
Hanging Knee Raise ------- 2x12

Thursday 12/13/07
UPPER 1
Dumbbell Bench Press ------ 2x7x75
Pull-ups ------------------- 8 5 5
Dumbbell Overhead Press --- 2x12x40
Facepulls ------------------ 2x8x70

Saturday 12/15/07
LOWER 2
Squat --------------------- 6x5x5 @ 165
Romanian Deadlift ----------- 3x8x185
GHR ------------------------ 5 negatives
Russian Twist --------------- 2x8
Hanging Knee Raise ---------- 2x12

Sunday 12/16/07
UPPER 2
Dumbbell Overhead Press ----- 3x10x45
Pull-ups ---------------------- 3x6
Dumbbell Bench Press --------- 3x12x60
Facepulls --------------------- 3x8x70
Dumbbell Curl/ Tricep Cable Pull down (Superset) -- 2x8x35/2x10x150

Eric gave me some advice so I changed a few things.

I tried Squatting real weight (real weight for me anyway) for the first time in a while. My hip felt good during the Squats and still feels OK. I'm able to go past parallel with no problems so far. I plan to Squat again 3 or 4 more times and decide if I'll keep them in there.

Lower 2 is basically accessory work, so I took out Cable Pull Through since I'm also doing Romanian Deadlift and GHR.

I also changed the order of Dumbbell Bench Press and Dumbbell Overhead Press on the Upper days. On Upper 1 I'll concentrate on DB BP by doing them first and going heavier, and I'll go lighter, more reps, and faster on DB OH. And the opposite on Upper 2, DB OH first and heavier, DB BP lighter more reps second. I'm still figuring it out and it'll take a few more workouts to settle into the right weights, reps and sets.

I'm experimenting with Facepulls instead of rows for a while. These are tricky to get used to. I have to lean back at almost a 45 degree angle for balance because the weight pulls me forward otherwise. Suggestions are welcome for Facepull ideas. I couldn't find too much searching the internet.