08-02-2007, 12:14 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Summer '07 Upper-Lower Split
LOWER 2 - WEEK 12
Workout:-
Low Box Squats = 3 sets x 8 reps x 185 lbs (85 kgs)
Romanian Deadlifts = 3 sets x 6 reps x 165 lbs (75 kgs)
Single Leg Romanian Deadlifts = 2 sets x 10 reps x 60 lbs (30 kgs)
Glute Ham Raises = 2 sets x 8 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:-
W12 --->>> 7,710 lbs
W11 --->>> n/a
W10 --->>> n/a
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:-
good workout. took vids of 2 sets of low box squats, 2 sets of single leg RDLs and 2 sets of GHRs. the whole damn collection is over 20 MB so its gonna take some time to upload it to youtube...so please be patient
Low Box Squats: they felt tough but i think i did them with good form.
Romanian DeadliftS: felt good.
Single Leg Romanian Deadlifts: ok u guys are going to laugh a lot at these 2 vids. on the first one, i started out with my right leg and it was ok. then i shifted to my left leg and i couldnt balance the first few reps. i got the hang of it eventually. in the second vid, i start off with my left leg, have a few start up problems and then i shift to my right. here too i have some balance issues. damnit, this looked really really goofy. but, i hope to get better at this with time. after doing this exercise my hams and my ass were hurting a LOT.
Glute Ham Raises: my ass was hurting a lot. i dont know how i managed to do these. they werent perfect, but i tried to work on my form. not all the GHRs were good but im sure a few reps were.
Diet: great food. ate tons of food.
Overall: it was a good workout. i liked it.
hope everyone's week is going good.
thanks for reading
peace
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