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1.) ok no more straps Eric...i just do them because i thought id be able to knock out more reps that way..

2.) i did the mirror thing and they look equal. maybe its something else...maybe i should stretch more...perhaps the fact that i had a catch in my neck and the militaries were hurting my traps could be the cause of that discrepency? my neck muscles were very very tight and i could not turn 90 degrees to my right....i think thats why ur seeing such a difference. am i right?

3.) no no...both shoulders were the same.....i mean are the same....ill do some rehab work just for safe measure but IMO its because of my neck problem today....my entire trap region is tight and really stiff in general...we'll see next time. if this problem repeats itself then perhaps we will know that its a weak point. this is all assuming that u too think it could be because of my neck

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1) Yeah I understand about more reps and that's good but just only use them at the point where you need them not before.

2) Oh yeah, that probably explains it then. And I never noticed anything like that before so....

3) Let's assume it's because of the neck and trap pain. Definitely makes sense so probably nothing to be concerned about. I "sleep wrong" as they say sometimes too.

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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.

1.)

2.) me neither dude....i put my arms up right now and checked for the zillionth time and their at the same height. when i got back from the gym my mom gave me proper neck massage and i am able to turn my head almost 100% properly with zero pain now...so i guess that should explian it.

3.) i hate it when i sleep wrong.....

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 11


Workout:-

Speed Deadlifts = 8 sets x 2 reps x 135 lbs (60 kgs)

Deadlifts = 1 sets x 1 reps x 285 lbs (130 kgs)

Bulgarian Split Squats = n/a

Overhead Dumbell Side Bends = n/a

Grip Work using Barbell Curls = n/a

Hyperextensions = n/a

TOTAL POUNDAGE:-

W11 --->>> 2,445 lbs
W10 --->>> 3,905 lbs
W9 --->>> 6,005 lbs
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:-

horrible horrible workout. several things to discuss.

1.) my stomach is still a bit upset and i am pumped to my eyeballs with antibiotics. today is supposed to be the second last day of the dosage to day after tomorrow im gonna be fine. diet has remained very good however. nonethless inspite of me eating well over 300 grams of protein and over 5 litres of water, ive lost 2 kgs :( and i ate a good pre workout meal too today :( this really really sucks. but no doubt ill get this weight back in a week tops. it doesnt look like ive lost any weight though and my friend who i met after 3 days looked at me today and said "dude...ur looking a lot bigger today" so i dunno what to make of this.

2.) my lower back has NOT healed. after i injured it in week 8 of the texas method way back in february 2007 when i did rounded back ass to grass squats with 295 for a double, it healed after i did the ice/heat/ice/heat/ice/heat/ice/heat treatment in 1-2 weeks. however, 2 weeks ago when i did those shit heavy good mornings (that means a measly 135 lbs) with incorrect form ive got that left lower back pain again and i havent been doing the ice/heat/ice/heat/ice/heat treatment like how i was supposed to. in addition to that i have been doing dumbbell swings with bad form, barbell rows with a weight too heavy for me so their becoming yates rows which i am mostly deadlifting from the ground in addition to the fact that my sleeping posture last night was really really bad. i dunno what it is with my sleeping posture: first the neck problem now i wake up with a sore lower back...damn....this must be a passing phase...

3.) during the speed deads my lower back was fine. but when i pulled the 130 kgs off the floor my left lower back was literally screaming in agony so i immediately stopped. my legs werent even slightly pumped from the lift off. my grip was good too. everything other than my lower back was perfectly fine.

4.) so whats the plan? my lower back only hurts when i do deadlifts. it doesnt hurt when i bench. i have two options: (a) i go to the gym tomorrow for upper 1 and i handle it well. i also do tons of ice/heat treatment tonight which should make me 99% ready for tomorrow. i continue this treatment till thursday. or, (b) i take a week off. now, i dont want to take a week off because this problem isnt as much as im making it sound. yes, it is hurting, but its not excrutiating pain. so i can get away with this but i dont want this to become a pain in my ass later on in life. so if i have to take this week and the next off to let this heal then ill do that. but i doubt it will come to that. needless to say, im gonna be extra cautious with this. and this sucks even more because Eric JUST gave me an excellent plan to push my squats starting this thursday. i guess that plan will probably be postponed a bit. shit.

ill update y'all tomorrow iwht how im feeling.

have a good one everyone

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 11

Workout:-

Flat Bench Press = 4 sets x 2 reps x 185 lbs (85 kgs)

Regular Rows = n/a

Low Incline Dumbbell Bench Press = 3 sets x 7 reps x 65 lbs (30 kgs)

Chin-ups = 10 + 8 + 5 + 4 + 3 = 30

Facepulls = 2 sets x 10 reps x 70 lbs (35 kgs)

Bar Rollouts = n/a

TOTAL POUNDAGE:-

W11 --->>> 8,395 lbs
W10 --->>> 4,940 lbs
W9 --->>> 8,060 lbs
W8 --->>> 6,315 lbs
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:-

ive been doing the ice treatment thingy and my lower back is MUCH better. its still not at all 100% in any way but its much better than yesterday where getting off the chair was a challenge. but today i was pretty conservative on anything and everything both in the gym and out of it. yes, that means no sex today. which sucks.

Bench Press: this wasnt too tough on me. not too easy either but i could have gone a tad bit more for reps. well, 185 for 3x3 is my max and this was 1 rep short overall but i could have done 3x5 or something too. however, i was very very scared that i would fuck up my lower back with a single rep so i did this light and easy and on 2 sets i used zero leg drive (the last two sets) where i focussed solely on upper body strength. lower back was totally fine with this.

Regular Rows: skipped this because of the back problem. i wasnt gonna take a chance. made up for this by doing so many chin-ups sets (5x failure)

Low Incline Dumbbell Bench Press: kept the same weight as last time. my trainers carried the dumbbells across the gym for me hahahha....so all i had to do was lift them up. and put them down lol... this was too easy and i could have lifted more but i wasnt gonna take the chance.

Chin-ups: 5 sets to failure. made up for the lack of any other back work. this wasnt too difficult and ill be adding in weight next week (provided my lower back is ok).

Diet: tons of good food. im very happy.

Overall: ok so here is the plan for now. im icing my back. im gonna do it all through tomorrow and day after till the pain goes. its MUCH better than yesterday so i give it 2 days till it goes. however, since it has gone does not mean that the injury has disappeared (Eric's words and i agree from personal expereince with the shoulder injuries). infact, these injuries have a nasty way to showing their ugly heads from time to time. so...im gonna let this heal. no lower workout for me this week. ill do some very very light intensity cardio this week. friday will be upper 2 but ill see how that goes. if doing standing militaries is gonna screw my lower back, ill do either DE bench or inclines instead. lets see. but there is no chance im gonna do any squatting this week for sure. by next week i will most probably "feel" 100% but im gonna take the lwoer body days off in terms of weighttraining and do some light intensity cardio. upper's will be relatively light and conservative too. if i feel up to it then the week after i will be back in full swing in terms of working out on my lower body. but that week will be conservative too. the week after will be when i come in with all the heavy iron lol...i will ofcourse be over eating to increase my weight throughout this period.

saw scary movie 4 for the second time today. not as good as scary movie 3. also so the inside man. good movie. and the untouchables. fantastic movie. as u can all see ive been icing my back and wathcing a lot of movies today

anyways, have a good week y'all

Summer '07 Upper-Lower Split
LOWER 1 - WEEK 12


Workout:-

Speed Deadlifts = n/a

Deadlifts = 2 sets x 8 reps x 185 lbs (85 kgs)

Bulgarian Split Squats = 2 sets x 6 reps x 60 lbs (30 kgs - 14 kgs per hand)

Overhead Dumbbell Side Bends = n/a

Grip Work using Hammerl Curls = 2 sets x 8 reps x 40 lbs (18 kgs)

Hyperextensions = 1 set x 15 reps

TOTAL POUNDAGE:-

W12 --->>> 3,680 lbs
W11 --->>> 2,445 lbs
W10 --->>> 3,905 lbs
W9 --->>> 6,005 lbs
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:-

im back everyone!!! hahahahhaha

Deadlifts: i thought this would be shit easy but it wasnt at all. and i cant explain why either. my diet has been spot on. im back @ 85 kgs (185 lbs) cold early morning temperature so i cant understand why the heck this was so damn tough today. and it wasnt even my lower back which was hurting. my lower back is fine. its just that i wasnt very comfortable. im not too disappointed though. i want to run a theory by eric about this subject.

Bulgarian Squats: easy work here too. this was too easy actually. but i really need to work on my form.

Grip Work: haha...these hammer curls felt awesome. i want my forearms to become shit big and my grip strength is gonna improve a lot i believe.

Diet: this has been really good over the last week. im getting a LOT of meat in. i actually spent some time monitoring myself and my protein powder intake has gone down to zero grams (i dont take whey on my off days) but im eating well over 2 kgs of chicken alone per day. in addition to that i have been eating tons of fruits and a few vegetables. i need to work on getting in some veggies. i hardly eat any vegetables. but my diet has been this good for the last 6 days and i am very happy with this. im also glad my weight has gone back to what it used to be. whoo..what a relief hahaha

Overall: looking forward to tomorrow's training. i bet its gonna be fun ahaha.

have a good one everyone

Oh, btw, I forgot to ever recommend...one of my MAIN grip exercises....plate pinches.

You basically put some plates together, usually three, smooth sides out on the outside and hold them in a pinch grip. Get you whole hand choking the plate not just the tips of your fingers. This is a great one because it seems to work the palms of you hands for lack of a better way of putting it.

I think you've probably done this before.

yes i have read a lot about them Eric. ill do them next time

They're good. I actually thought I had invented them once upon a time . Then I see "articles" about them, lol.

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 12

Workout:-

Flat Bench Press = 2 sets x 3 reps x 175 lbs (80 kgs)

JS Rows = 3 sets x 6 reps x 145 lbs (65 kgs)

Low Incline Dumbbell Bench Press = 3 sets x 5 reps x 70 lbs (32 kgs)

Weighted Chin-ups = 4 sets x 5 reps x +6 kgs (total = 190 lbs = 90 kgs)

Facepulls = 2 sets x 10 reps x 80 lbs (40 kgs)

Bar Rollouts = n/a

TOTAL POUNDAGE:-

W12 --->>> 8,510 lbs
W11 --->>> 8,395 lbs
W10 --->>> 4,940 lbs
W9 --->>> 8,060 lbs
W8 --->>> 6,315 lbs
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:-

lower back pain is zero. the funny thing is that the pain has shifted. before it was exactly to the left of my spine. now its on my left side of my body. key words are: of my body. its almost as if its migrated to the left. but its hardly anything. just a tiny strain. but thats very very wierd...

Bench Press: i bombed out. i wanted to do 3x5x175 but i got screwed at rep 3. i dunno how this happened. it should have been ok for 5. then i did the second set and it appreared as if i was pushing myself too hard. so i thought its better for me to just back off this for now. im glad i did.

JS Rows: i felt sooooooo good doing these again haha. regular barbell rows suck compared to this. ive taken the vids of set 1 and 2 which i will post as soon as youtube clears them.

Low Incline Dumbbell Bench Press: new PR for me. it was quite easy actually. i did the first 2 sets with great ease but then i took like a 5 minute break before the last set (my gf needed a spot and then i had to chitchat) and that kinda made me lose my groove a bit.

Chin-ups: these were amazing! i cant believe i knocked out 4x5. haha. this was tough but im so glad i managed to get this done! whoo hoo.

Diet: good food.

Overall: good workout. i hope everyone is having a good week

cheers