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ok E

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 9


Workout:-

Ass to Grass Box Squats = 3 sets x 6 reps x 205 lbs (90 kgs)

Keystone Deadlifts = 3 sets x 10 reps x 190 lbs (85 kgs)

Dumbbell Swings = 3 sets x 12 reps x 70 lbs (30 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Standing Ab Pulldowns = 2 sets x 10 reps x 70 lbs (35 kgs)

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W9 --->>> 11,910 lbs
W8 --->>> 11,115 lbs
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:-

ok session. i had a severe headache (first time in my life) and i cough and a cold and a sore throat and an upset stomach. needless to say i wasnt anywhere near my 100%. but, i went in anyways and did what was needed.

Ass to Grass Box Squats: i dont think i nailed the form down on this one. not this time anyways. i have a vid....i think form was only ok. i still got a lot to work on but today i wasnt well so i kinda forgot about form :(

Keystone Deadlifts: i want to change these to regular RDLs...they feel more comfy for me...i wonder what E will say...

Dumbbell Swings: i recorded in my video set #2. i did 11 reps by mistake. so for set 3 i did 13. total comes to 36 reps so well...its all good

Glute Ham Raises: got a vid here too. probably really shitty form. but hey: i gotto start somewhere, eh?

Diet: ok diet. not as good as yesterday.

Overall: pretty ok workout. im happy i made progress but i wasnt "feeling" it u know.....i just hope im well by tomorrow...plus, i kind of tweaked my back doing something today and the uneaqual compression of my lower back has left my left lower back kinda sore :( i hope it heals by tomorrow.

nonetheless,

hope everyone's week is going good.

thanks for reading

peace

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ok mr Eric: can i substitute keystone deads for romanian deads??? please? but if u want me to stick to keystone's can i reduce the weight a bit and start off again??? somehow my grip on these 12 reppers is really killing me Eric....i mean like, i got fucked at rep 10 because i couldnt hold the bar anymore. not because the weight was too heavy for my hams u know....what do u suggest??

the video: http://www.youtube.com/watch?v=yVC-lVvTfxw

i made a few comments about each exercise above. please have a look

thanks

Lookin thicker then last time I saw you bro, good work on the db swings, and your box squat form looked fine to me. I gotta be honest though, the GHR's didnt look very effective, if you like em stick with it, but they dont appear to be doing much.

oh, and on a side note, if your gonna put your vids to music, atleast pick something kick ass (that shit almost put me to sleep) hahaha j/k anuj.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

hey matt

1.) thanks....DB swings are fun stuff to do

2.) those box squats were quite easy. i could have knocked out atleast 2-3 reps easy.

3.) as for GHRs...i gotto work on those. the negative portion had my hams really tightened up and they are still sore as hell!

4.) i love evanscence.

to each his own my man, the ghr's just look like they put you in a really akward position, why not just hamstring curls, or SLDL, or well there are a thousand hamy movements.

the GHRs are odd because my feet arent locked. they're in an odd position....ill stick to GHRs until E tells me to stop. i know he put them here for a reason. they help my squat and deadlift a lot. and no, leg curls wont help as much. i hate curls btw....however, SLDL is a good idea because i wanna either reduce the weight on keystones or sub them with RDLs (one of the 2 options).

I hate leg curls too, no matter what I do I seem to cramp on those. yeah let the big E do his thing, there is a method to his madness ... usually

no...always