Reevesy Posted January 15, 2012 Posted January 15, 2012 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 Posted January 16, 2012 Author Posted January 16, 2012 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 Posted January 16, 2012 Author Posted January 16, 2012 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 Posted January 17, 2012 Author Posted January 17, 2012 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*)
Smush Posted January 17, 2012 Author Posted January 17, 2012 much better. :cute: oh gratz on osc btw.
Reevesy Posted January 17, 2012 Posted January 17, 2012 ty negro. next time for ur last warm up do like 5 reps on 45s n go all out on 55s.
Smush Posted January 21, 2012 Author Posted January 21, 2012 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.
Smush Posted January 21, 2012 Author Posted January 21, 2012 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 Posted January 21, 2012 Posted January 21, 2012 u realise u would prob bench 210-225 if u warmed up 'properly' in regards to attempting a new max
Smush Posted January 21, 2012 Author Posted January 21, 2012 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 Posted January 21, 2012 Posted January 21, 2012 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 Posted January 21, 2012 Author Posted January 21, 2012 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.
Smush Posted January 22, 2012 Author Posted January 22, 2012 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 Posted January 23, 2012 Author Posted January 23, 2012 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 Posted January 25, 2012 Author Posted January 25, 2012 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 Posted January 29, 2012 Posted January 29, 2012 Reply #167 on: January 25, 2012, 04:58:02 AM » where u at foo
Smush Posted January 30, 2012 Author Posted January 30, 2012 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 Posted January 30, 2012 Author Posted January 30, 2012 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 Posted January 31, 2012 Author Posted January 31, 2012 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 Posted February 3, 2012 Author Posted February 3, 2012 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
Smush Posted February 3, 2012 Author Posted February 3, 2012 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.
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