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

Workout:-

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

Pin Press from Bottom = 3 sets x 6 reps x 135 lbs (60 kgs)

JS Rows = 3 sets x 5 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 12 reps x 25 lbs (10 kgs)

Seated Dumbbell Curls = 2 sets x 8 reps x 30 lbs (14 kgs)

Pulley Push Downs = 1 set x 15 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W1 --->>> 7,150 lbs

Overall Impression:-

good workout. pause presses were killer. im happy.

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


Workout:-

Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 155 lbs (70 kgs)

Step-ups from below parallel = 3 sets x 5 reps x 185 lbs (90 kgs)

Glute Ham Raises = n/a

TOTAL POUNDAGE:-

W1 --->>> 7,575 lbs

Overall Impression:-

it was a pretty ok workout.

Squat: form was spot on. 275 was heavy enough. ill try 285 in 1 or 2 weeks.

Good Mornings: i have no fucking clue on how to do them. i JUST looked them up: http://www.youtube.com/watch?v=wBLEvhj9pic and my form was spot on like that. so i guess i got no probs considering im doing it the first time.

Step-ups: i think i took too much weight. fucking killed my quads they are so fucking sore today. i dont like being sore. i havent been sore in 16 weeks.

Glute Ham Raises: i dont have a place to do these or even a ghetto GHR so someone please suggest a substitute which i am not using on the second lower day. instead of these i did 2 sets of hyperextensions.

Doet: still getting in plenty of food.

Overall: the workout was good and heavy except for the GHRs...

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


Workout:-

Incline Bench Press = 3 sets x 10 reps x 120 lbs (55 kgs)

Pull-ups = 5 + 3 + 2 + 1 = 11

Military Press = 3 sets x 3 reps x 110 lbs (50 kgs)

Upper Back Machine = 2 sets x 10 reps x 110 lbs (50 kgs)

TOTAL POUNDAGE:-

W1 --->>> 8,847 lbs

Overall Impression:-

went and worked out early morning today. weight has gone up to 187 lbs (85 kgs) finally. im happy.

workout was ok.

Incline Bench Press: felt very very tough. i havent done more than 5 reps for the bench press in a long time so i was out of breath a LOT and it fucking took everything in me not to give up lol. i hate high rep work. next week, it will be 4x10x120.

Pull-ups: felt strong. dead hang pull ups.

Military Press: i dunno but i feel ive gotten weaker on these or the fact that my upper chest was bursting after those inclines, these numbers sufered. either way, ill get strong on them in due time. next week it will be 3x4, then 3x5 then 4x5 and then 5x5. or i might do 4x4 and then 5x5. ideally i would love 4x4 then 5x5. lets hope.

Upper-Back Machine: felt good doing it.

alright ppl, i hope everyone is having a good week. see y'all tomorrow. im going to sleep. i slept for only 4 hours last night (i party a lot in mumbai - and by party i mean pubbing)

stay safe everyone

You should do at least a 3x5 on the MP's and then add to that for a couple of reps and maybe sets as per original plan. Also if you are concerned about military press or want to emphasice it you can always move it to first place. On this set up trying to add reps to a 3x3 won't work very well, imo.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

^^^ ok sir. so next time militaries will be done first. now im happy

Cool. That's what I would do.

why are you doing inclines and MP's on the same day?

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


Workout:-

Squats = 3 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 3 sets x 6 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 12 reps x 40 lbs (20 kgs)

Leg Press super set with Leg Curls = 1 set x 10 reps x 330 lbs (150 kgs) and 1 set x 10 reps x 70 lbs (35 kgs)

Lat Pull-Down Sit-Ups = 1 set x 10 reps x 70 lbs (35 kgs)

Decline Sit-Ups (Weighted) = 1 set x 10 reps x 10 lbs (5 kgs)

TOTAL POUNDAGE:-

W1 --->>> 14,560 lbs

Overall Impression:-

i cant believe i got such large poundages.

Squat: felt really easy. next week i am gonna attempt either a 4x10 or 5x10 with 200 lbs. im pretty happy about this actually

Keystone Deadlifts: felt great on my hammies and my glutes. im still sore right now.

Dumbbell Swings: did them for the first time today. felt great. im a little afraid that all this leg work is going to affect performance. i hate it when that happens.

Leg Press and Leg Curl superset: light and easy. almost like a cool down thing. well, not the leg curls....my hams were pumped. i think my legs have grown a LOT....atleast, thats what my gf says....

Ab work: i didnt skip it this time. im glad i did it. i need to develop the core.

Overall Impression: i am happy

That's good work.

I think on the squats going to 5 sets is getting to be counterproductive. I.E. if you can do 50 reps should may as well be working at higher weight. I think you should go ahead and go for the 4x10 or whatever you get. If you get 4x10 (since you said it felt easy this week) but still feel you have a lot in the tank then just throw in some extra reps. Then next time up the weight a good bit and go to 3 sets again.

On the glute-ham raises from the earlier lower body workout, you should be able to use the lat pulldown to do ghetto ghr's. That's what I do at home actually and it has been great (obviously it would be better to have an actual ghr). We had a thread on this earlier and I will try to track it down. I know it was Dave who posted it.

Here we go;

Good Old Dave

I use my basic lat pulldown high/low pulley for the ghetto ghr's. The guy in the picture is using toe pads at the bottom to hook his feet and a pad on the floor. My pulley doesn't have the toe pads so I put my knees on the actual seat and hook my heels under the knee pads. (I put an extra cushion on the seat since my knees are old and arthritic ). I put a plastic chair in front of me just cuz I have it around but of course any old thing at the right height will do. The other suggestion in the post is a roman chair.

The soreness you got in your quads on the step ups was probably just a function of the novelty of it rather than too much weight. If you managed that weight then don't lower it just add reps some reps, etc.