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There are several versions of the twist I'm talking about floating around. That one is the spa version The one I'm talking about is also know as the "Full Contact Twist" and is done standing up with one end of a barbell. I'll get a description and picture if I can. Anything standing is better as it allow the body to function in a coordinated fashion.

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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.

Baaaa...why don't you keep doing that russian twist until I can find a good vid or something of the other one. When you can add weight to it a medicine ball or a plate held in your hands would be great. Might get you ready for the standing version. The barbell one is also known as a "landmine" exercise, which is a device you can get if you want your money taken.

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 7


Workout:-

Deadlifts = 2 sets x 5 reps x 210 lbs (95 kgs)

Bulgarian Split Squats = 2 sets x 8 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 7 reps x 120 lbs (55 kgs)

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

Farmer's Walks = 3 sets x 40 steps x 135 lbs (60 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

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:-

well, im exhausted after this workout!

Deadlifts: felt good. climbing the long long ladder slowly and steadily..

Bulgarian Squats: tough as hell. but im sure they will help, i go REALLY low on these.

Good Mornings: 1 more rep per set haha....next week its gonna be 130 for 3x5! whoo hoo

Overhead Dumbbell Side Bends: felt good. i look good doing these too lol (my gf's opinion)

Farmer's Walks: so Eric had asked me to do 1 grip work exercise. upon his suggestion i decided to do Farmer's walks. my first time doing them. i had 30 kgs dumbbells in each hand (thus totalling 60 kgs aka 135 lbs) and it was pretty tough. upon my 40th rep my hands were literally getting ripped apart lol. next week ill try for 45 steps

Diet: yesterday;s diet was better than today. but today was great too. except i havent gotten as much protein as yesterday. i have however met my protein requirement

Overall: well, last night, i went on a movie spree lol...i saw Madagascar - nice movie "the pansies" LOL, the Fast and the Furious Tokyo Drift - ok movie...thank god Vin is back haha, and the Walt Disney animated movie "Hercules" - my fav walt disney movie of all time...damn, i feel like ive become a kid all over again!!! :( LOL hehe

thanks for reading fellas

have a good week everyone!

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I love and hate the farmer's walk. Great addition to your arsenal Anuj!

I would up the weight rather than up the steps and I would also increase your pace since IME moving faster forces you to have a tighter/stronger grip on the dumbbells since they're moving (up and down) with your momentum every time you step (shitty explanation but you'll see if you try it ). I usually do a set distance and go for a specific amount of time so I can judge my speed by how many laps I do in the given time. Plus going faster takes your mind off of the massive burn in your arms and hands

I know I just completely changed your whole farmers walk setup, but thats just my $0.02 on the matter

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"NO, this is my squat rack. Go get your own!"

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You know, thinking about it, since you are doing Farmer's Walk I would go ahead and cut down the side bends a good bit, since you are training stabibility in the walk also and you don't won't to overdo it.

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 7

Workout:-

Flat Bench Press = 4 sets x 3 reps x 185 lbs (85 kgs)

Regular Rows = 2 sets x 5 reps x 185 lbs (85 kgs)

Dumbbell Rows = 2 sets x 12 reps x 75 lbs (34 kgs)

Close Grip Bench Press = 2 sets x 6 reps x 155 lbs (70 kgs)

Facepulls = 2 sets x 10 reps x 85 lbs (40 kgs)

Bar Rollouts = 2 sets x 10 reps

TOTAL POUNDAGE:-

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:-

good workout

Bench Press: damn....this was tough.

Regular Rows: new variation. felt good.

Dumbbell Rows: damnit...this was shit easy

Close Grip Bench Press: i was tired. i should've listened to Eric and done Dumbbell Presses on this workout instead! he's gonna kill me for this. im gonna do this again next workout and then ill do the dumbbell presses next week this day. shit, i shoudl've listened to him. i completely forgot about his suggestion until i was done with the first set. and next time, im gonna do this between rows and dumbbell rows.

Diet: i wasnt feeling well today. i havent eaten much. my stomach's not happy. i dunno why. im not feeling right at all.

Overall: good workout. im so ****ing sore after deadlifts! ****...i have never been so sore on my posterior chain.

Why didn't you post your upper workout?

oh yeah....why didnt i??? sorry

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 7


Workout:-

Box Squats = 3 sets x 8 reps x 225 lbs (100 kgs)

Keystone Deadlifts = 3 sets x 12 reps x 180 lbs (80 kgs)

Unilateral (Single Leg) Leg Press = 2 sets x 10 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:-

W7 --->>> 14,500 lbs
W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

interesting session

Box Squats: 3 inches below parallel as per Eric's orders. i broke the damn bench with this :oops: oh well....anyways, form was spot on (even on the rep where the pin ripped into the steel on the bench and took it down a few notches next week, its 3x9 or 3x10.

Keystone Deadlifts: 2 more reps hahaha!!!

Unilateral Leg Press: i hate this exercise. but ill give it time. if it doesnt workout, im gonna shift to dumbbell swings instead.

Glute Ham Raises: no catches haha. im happy.

Diet: i havent been well. infact, im sick as hell. no weight loss thank god but i have only had 150 grams of protein today (instead of the usual 275+) so im a little unhappy. but ive eaten so many carbs...oh man...too many carbs lol hopefully, ill feel better by tomorrow. i should never have eaten at that damn wedding...

Overall: im happy with today's workout. my lower body was sore today but i think its not because of the effectiveness of the program but because my protein intake has dropped considerably over the last 3 days (i have been going for lunches with my newphews and shit and they're all vegetarian which sucks) except today when i had to attend the reception of the couple (my cousin sister - yes, that means im gonna become an uncle all over again as if becoming one in the last year 7 times over wasnt enough) at the Marriott when i snuck into their other restaurant and ate some good sea food whoooo-hooooo!!!!

hope everyone's week is going good.

thanks for reading

peace

alright...made the changes...shit...how the heck did i forget???