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_Wolf_ · #1 06-29-2007, 08:20 AM

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

Workout:-

Military Press = 4 sets x 5 reps x 120 lbs (55 kgs)

Pull-ups = 7 + 5 + 4 + 3 = 19

Close Grip Bench Press = 3 sets x 6 reps x 155 lbs (70 kgs)

Overhead Shrugs = 3 sets x 10 reps x 65 lbs (30 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:-

W7 --->>> 10,655 lbs
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 again!!! im happy. damnit this was tough.

Pull-ups: new PR once again haha. 19 reps are mine all over again.

Close Grip Bench Press: felt great on my triceps.

Overhead Shrugs: lol...i misunderstood Eric's "Shrugs" idea as being regular shrugs. what he meant was OVERHEAD shrugs for my shoulder prehab. and boy...was this one tough exercise. but it felt ok.

Russian Twists: felt ok

Hanging Leg Raises: boring

Diet: diet's back on track whoo hoo

Overall: been one long boring day. fuck, in 7 more weeks im gonna be back in america :( i dont wanna leave my family......

_Wolf_ · #2 07-02-2007, 10:49 AM

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 8 - CYCLE 8

Workout:-

Deadlifts = 2 sets x 5 reps x 225 lbs (100 kgs)

Bulgarian Split Squats = 3 sets x 8 reps x 80 lbs (36 kgs)

Good Mornings = 3 sets x 5 reps x 135 lbs (60 kgs)

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

Grip Work using Barbell Static Holds = 17.2 seconds, 20.3 seconds and 11.4 seconds with 200 lbs (90 kgs)

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W8 --->>> 6,195 lbs
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:-

pre workout sex really really makes me not want to workout with any concentration whatsoever...especially when im working out with my gf....!

Deadlifts: yay...2 plates lol..hehe....still a long way to go...

Bulgarian Squats: these were very difficult. i was so not in the mood to workout i almost flopped over once or twice! :( sorry but i got no vids because my gym was over crowded today.

Good Mornings: new PR.

Overhead Dumbbell Side Bends: nice

Grip Work: felt pretty ok.

Diet: not so good. no pre workout meal whatsoever.....not gonna make that mistake again.

Overall: good workout. going to see Die Hard 4.0 tomorrow. looking forward to that. starting a new job so im happy with that too. international marketing department at a movie production house. lets see if i like it....

thanks for reading fellas

have a good week everyone!

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