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_Wolf_ · #**231** 06-20-2007, 02:24 AM

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 6

Workout:-

Deadlifts = 2 sets x 5 reps x 200 lbs (90 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 70 lbs (32 kgs)

Good Mornings = 3 sets x 6 reps x 120 lbs (55 kgs)

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

Dumbbell Sidebends = 1 sets x 10 reps x 30 lbs (15 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W6 --->>> 5,000lbs
W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

quite a lot to talk about...

Deadlifts: so ive started these again. about time. from now on, im mostly gonna be just maintaining my squat numbers and trying to pull up my deadlift numbers. the goal is to touch 400+ by the end of 2007. my max so far has been 315x3 so i guess 400 isnt so far out of reach. anyways, form was good and they felt good too.

Bulgarian Squats: fucking killer. used dumbbells of course. very tough. ill take a vid next time.

Good Mornings: getting stronger on these so im happy haha.

Ab Work: the overhead side bends felt great. my first time doing them. i liked it.

Diet: good food. its funny, no matter what i do i cant lose the double chin i have. flat stomach, etc but still a double chin exists. ive tried growing a goatee to hide it and its working a bit so far. lets hope in a few weeks it pays off. lol...maybe in overanalysing...its not like my gf has any qualms about it.

Overall: good workout. me happy. internet connection was down for the last 2 days so im trying to catch up

have a great week everyone

_Wolf_ · #**232** 06-20-2007, 03:01 AM

Quote:

Originally Posted by Eric3237

I wouldn't call any kind of row a no-no really. The whole thing about Yates rows is the hype about Yate's huge back with them. What I'm talking about here is not about hypertrophy per se. But Personally I have found yates rows to be more of trap movement. The range of motion is tiny. Functionally they're probably pretty good for you. When I've done them I usually did another row also prior to them. According to how much volume I was doing I might half the volume between them.

One main thing I have found is to not always do rows off the floor. For one thing when you do that you're getting a good bit of movement from thoracic extension (upper mid back) and after a while that can take a toll. According to the individual at least in the long run. Some thoracic rounding and extension is okay (sometimes when I deadlift, for instance) but the spine was definitely never meant to be that kind of continual fulcrum.

Maybe if your arms are long enough you don't get a lot of upper back rounding by you get a lot of excessive stretching of the scap retractors which again takes it's toll. Remember the scapular retraction is what rowing is all about. But if you continually do a lot of passive protraction and then retraction it's going to be a bad scene sooner or later. It's not a whole lot different then doing dumbell flyes by using mega heavy dumbells that pull your arms all the way down before beginning the movement, i.e. you put you shoulders in a vulnerable position and then you initiate a movement. In the case with the rows what I'm talking about is a continually passive stretch of the fibers involved just before a violent contraction. A little bit of that might acutally be a good thing. A lot of it continually is going to result in a weakened rather than strengthened muscle. So the message is of course switch it up! If you've been doing rows off the floor for long time, which you have, then do something different.

okie dokey Eric. i will do a different variation. how does this sound:
Regular Barbell Rows (weight is NOt deloaded) for 2x5-7
Dumbbell Rows 2x10-12
is this ok? i have limited dumbell weight...only 34 kgs...so well i thought high rep would be fine then. is it?

Quote:

Originally Posted by Eric

On the bench press why don't you put in dumbell presses on upper one and the CGBP in upper two in that case?

alright. ill do that from next week then. thanks

replying to ur email now..

EricT · #**233** 06-20-2007, 06:56 AM

Yeah, sounds fine.

_Wolf_ · #**234** 06-20-2007, 07:00 AM

swell

EricT · #**235** 06-20-2007, 07:23 AM

BTW, bulgrians ain't for wimps are they?

_Wolf_ · #**236** 06-20-2007, 08:04 AM

no, i will never say they are for wimps.....shit....they're killer

_Wolf_ · #**237** 06-21-2007, 12:37 AM

ok change of program. well, not change but im gonna be altering a few things.

for the last 6 months, i havent been deadlifting. ive only been improving on the squat and the bench press. but thats gonna change. its time for the squat to go in the back seat. as per my alterations (thanks to Eric but once again - this is MY program with MY choices) im now gonna be maintaining my squat and bench and blasting my deadlift. this will go on for a few months. so the new changes to the program are:

Lower 1
*Deads 1X5
*Bulgarians 3x6-8
*Goodmornings 3x6-8
*Overhead Dumbell Side Bends
*Grip Work

Upper 1
*Bench (either maintain or small progression)
*Regular Barbell Rows 2x5-7
*Dumbbell Rows 2x10-12
*Close Grip Bench 2 sets and up
*Face Pulls 2 sets and up...reps on the higher end
*Pulldown Abs or Bar Rollouts

Lower 2
*Low Box Squat 3-4x8-10
*Keystone Deads 3-4x8-10
*Single Leg Leg Press 2x6-8
*GHR's 2 sets and up
*Hanging Leg Raises

Upper 2
*MP 3 sets 5 reps or more up to 5 sets
*Pullups
*Dumbell Bench Press 3 sets and up higher reps
*Shrugs
*Russian Twists

i already started this program this week. im just posting an update. i hope this works out.

peace

_Wolf_ · #**238** 06-21-2007, 08:48 AM

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 6

Workout:-

A2G Box Squats = 3 sets x 8 reps x 180 lbs (80 kgs)

Keystone Deadlifts = 3 sets x 10 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 8 reps x 135 lbs (60 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

good workout

Box Squats: killer stuff. damn tough. got a video. will upload + post it in a few days.

Keystone Deadlifts: felt awesome. after the low Ass to Grass Box Squats i couldnt even walk lol

Unilateral Leg Press: first time doing these. felt pretty ok.

Glute Ham Raises: damn.....i tried something stupid while doing these and i got a catch. damn.....i hate that pain.

Diet: im happy

Overall: good workout. i want to say this that i owe EVERYTHING i know and EVERYTHING i have achieved because of my great freind Eric from www.bodybuilding.net im gonna make a proper post about him in a bit. otherwise, workout was good and im happy. Eric's program is going great for me.

EricT · #**239** 06-21-2007, 09:28 AM

You should do the box squat from maybe 3 inches below parallel.

_Wolf_ · #**240** 06-22-2007, 07:17 AM

Summer '07 Upper-Lower Split
UPPER 2 - WEEK 6

Workout:-

Military Press = 3 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 6 + 5 + 4 + 3 = 18

Flat Dumbbell Bench Press = 3 sets x 8 reps x 60 lbs (26 kgs)

Shrugs = 3 sets x 10 reps x 155 lbs (70 kgs)

Russian Twists = 2 sets x 10 reps x 10 lbs (5 kgs)

Hanging Leg Raises = 2 sets x 15 reps x BW

TOTAL POUNDAGE:-

W6 --->>> 11,220 lbs
W5 ---->>> 12,210 lbs
W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs

Overall Impression:-

good workout.

Military Press: new PR. im happy. damnit this was tough.

Pull-ups: new PR once again. cant believe i hit 18 reps total. ive never ever managed to do that. all reps were deadhang. i think my lats are gonna be sore as hell....unless i eat a shitload of food (which is the plan atm)

Flat Dumbbell Bench Press: after my shoulder injury in august 2006 this is the first time im doing any dumbbell chest work. at first this was a bit difficult but i think ive got it nailed down correctly. all thanks to Eric i use an inverse "V" angle so as to avoid any shoulder irritation. i tried doing it regularly (like how u do when u hold a barbell) but my shoulder felt a little off. luckily it was just a warm-up set. so i went ahead and did it with the inverse "V" angle. i was very conservative with this today and im glad i listened to Eric because i know where i stand now. im gonna be able to improve on this a lot. i plan on hitting 90's sometime this year

Shrugs: again i handled this conservatively. next time ill add in a fourth set if need be.

Russian Twists: i had no idea what this exercise meant (and i couldnt understand why Eric would advise me on doing this - he gave me a choice too) so i googled it before my workout and here is the general description is anyone needs it: Click Here

Hanging Leg Raises: felt easy. just did it for the sake of doing some ab work. i need to be more regular with my ab training.

Diet: didnt eat much today.

Overall: i have been working for a while now in a music production company (9:00 am to 4:30 pm) and i had a big ass presentation to complete my 1 month internship and i havent eaten anything lol...but ill eat tons tonight and make up for it. tomorrow i begin my volunteering in the mornings (8:00 am to 1:00 pm) at a veterinary clinic where i am the assistant veterinary surgeon (sp?)

have a good weekend y'all and be safe

thanks for reading

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