Smush's Workout Log

[Reevesy]

cause ur going to a heavy single every time. go down to liek 220-250 get 10 reps and +5lb a week and try and keep those reps.

[Smush]

cause ur going to a heavy single every time. go down to liek 220-250 get 10 reps and +5lb a week and try and keep those reps.

That's what I was thinking. I'm going to take off 2 weeks of deadlifting and then just go for higher reps at 225-250 like you said.

[Smush]

Legs (LOL never do thse, but I'm going to start going on a mini cut for maintenance, so might as well do legs weekly now)

Squats (Sharp pain in back from deadlifting and my ankle was giving me problems again)

135 x 10

135 x 10

185 x 8

205 x 5

225 x 5

Leg Press

270 x 10

320 x 7

340 x 5

Seated Calf Raise

135 x 15

135 x 15

155 x 8

HIIT 10 minutes, ran 1 mile, 3 incline, on/off 1 minute sprint/rest

Legs are killing me, but it's a good sore.

[Smush]

Shoulders

DB Press

50 x 10

50 x 10

55 x 6

55 x 5

DB Front Raise

15 x 10

15 x 10

15 x 10

17.5 x 7

20 x 6

DB Side Raise

15 x 10

17.5 x 8

20 x 6

Cables Shoulders Diagonal (each arm)

7.5 x 10

7.5 x 10

12.5 x 5

Rear Delt Fly

70 x 10

80 x 10

90 x 8

BB Shrug

180 x 8

200 x 6 (Hands were calloused as hell)

DB Shrug

80 x 10

90 x 8 (Hands are falling to pieces, might start wearing gloves *shudders*)

[Reevesy]

much better.

[Smush]

much better.

:cute:

oh gratz on osc btw.

[Reevesy]

ty negro. next time for ur last warm up do like 5 reps on 45s n go all out on 55s.

[Smush]

Benched in house with friend ..

Bench Press

135 x 10

135 x 10

155 x 5

165 x 5

175 x 5

185 x 4 PR

195 x 2 PR

Incline Press

135 x 10

135 x 9

Bodyweight: 167 WTF IS THIS SHEET. Dropped from 175.

[Tris]

EAT MORE SMUSH EAT MORE.

[Smush]

EAT MORE SMUSH EAT MORE.

Sigh, I've stayed the same weight, but my max on everything has went up significantly.

Definition has went up as well, striations, abs way more visible.

Tbh, I just wanna be toned, not too big or bulky.

:trollbob:

[Reevesy]

u realise u would prob bench 210-225 if u warmed up 'properly' in regards to attempting a new max

[Smush]

u realise u would prob bench 210-225 if u warmed up 'properly' in regards to attempting a new max

Aware me on this method?

Are you talking about straight up 1RM on everything?

Like ..

185 x 1

195 x 1

205 x 1

215 x 1

225 x 1

Kinda like that?

edit: I'm thinking of start to go on supplements. Maybe get some more whey, creatine, casein, etc. Good idea? or waste of money?

[Reevesy]

not even.. just like, barx20 maybe half a plate x6-8, a plate x3-5, 1.5 plates x1-2, 1.5 plates is 185 rite? so then go 200x1 then go from there, if u feel u can do 215 or 220 or whatever then go for it, allways never be afraid of the weight or you'll just go slow and suck. if u have a spotter or cage ur sweet lol

supplements just get like whey and creatine, that is all.

[Smush]

not even.. just like, barx20 maybe half a plate x6-8, a plate x3-5, 1.5 plates x1-2, 1.5 plates is 185 rite? so then go 200x1 then go from there, if u feel u can do 215 or 220 or whatever then go for it, allways never be afraid of the weight or you'll just go slow and suck. if u have a spotter or cage ur sweet lol

supplements just get like whey and creatine, that is all.

sounds good, i'll try to max out again in 2 weeks or so.

[Steroids]

ridiculous.

[Smush]

ridiculous.

explain

Legs

10 minute warmup HIIT lol?

Squats

135 x 10

225 x 4

225 x 4

225 x 3

Leg Press (Deep)

270 x 5

290 x 5

320 x 5

340 x 5

Leg Curl

110 x 8

90 x 8

Seated Calf Raise

145 x 10

145 x 10

155 x 9 These killed.

10 minute HIIT, all out sprint, walk, on/off.

[Smush]

Shoulders and a bit of back

DB Shoulder Press

45 x 10

55 x 7

55 x 5

DB Shrugs

90 x 10

100 x 7

100 x 6

DB Front Raise

15 x 10

17.5 x 10

20 x 10

DB Side Raise

15 x 10

17.5 x 10

20 x 8

Rear Delt Machine

80 x 10

90 x 10

100 x 9

110 x 7 PR

Compound Row Machine

210 x 5

190 x 7

170 x 6

Hammer Row Thingy

180 x 5

180 x 6

[Smush]

Chest & Triceps

DB Bench Press

65 x 10

70 x 7

75 x 5

75 x 4

DB Incline Press

65 x 6

65 x 5

Cable Chest Fly

35 x 10

37.5 x 8

40 x 6

DB Overhead Tricep

60 x 6

60 x 7

60 x 9 PR

Dips 8x3

[Reevesy]

Reply #167 on: January 25, 2012, 04:58:02 AM »

where u at foo

[Smush]

Reply #167 on: January 25, 2012, 04:58:02 AM »

where u at foo

Super busy, work, projects, school. I'm gonna work out in a few hours though going to do back, legs, and biceps today. My body is ready.

Going to start lifting more during the weekday at school with a bunch of m8s. Bulking to 185ish by April and then cutting to 175 by June.

[Smush]

Legs ... Back and Biceps ..

Squat (ATG Slow)

135 x 10

185 x 6

205 x 5

205 x 5

Leg Press

270 x 8

290 x 5

310 x 5

340 x 5

Seated Calf Raise

145 x 10

155 x 8

155 x 6

Hammer Row

180 x 7

180 x 6

200 x 5

Nautilus Compound Row

155 x 10

170 x 8

Lat Pull Down

80 x 10

90 x 6 Lulz my lats are weak

90 x 5

DB Bicep Curl

30 x 8

30 x 6

25 x 8

20 x 8

DB Hammer Curl

30 x 10

30 x 8

25 x 8

20 x 10

Preacher Curl

65 x 10

65 x 8

55 x 7

Seated Cable Preacher

65 x 10

75 x 10

85 x 8

Machine Preacher Curl

85 x 10

95 x 8

105 x 7

Pickup 5v5 basketball game, 45 minutes full court, exhausted as hell.

[Smush]

Shoulders

DB Shoulder Press

50 x 10

50 x 9

50 x 7

55 x 5

DB Shrugs (70 was the highest they had)

70 x 12

70 x 12

70 x 10

DB Front Raise

15 x 10

15 x 10

20 x 8

20 x 8

DB Side Raise

15 x 10

15 x 10

20 x 6

20 x 5

[Smush]

Chest and Triceps

DB Bench Press

70 x 10

80 x 5 PR +10 lbs +5 reps

80 x 4

DB Incline Press

60 x 7

55 x 7

Cable Chest Fly

80 x 10

90 x 4

80 x 6

Tricep Pull Down

50 x 10

60 x 10

70 x 5

DB Overhead Tricep

55 x 8

60 x 5

60 x 3

Dips Slow, Deep, Tris

3x10

Hanging Leg Raises

3x5

Leg Raise Lower Abs

3x15

Basketball 2 hours. I'm dead. 3v3 and 5v5

[Reevesy]

good job 80lb dbs quite good

[Smush]

good job 80lb dbs quite good

I know, I feel I can do 85 lbs, but it's getting a bit heavy in terms of throwing it up by yourself, but the good thing about DB's is that you can just throw them if you feel panicky.