Smush's Workout Log

[Smush]

Squats and Back

Squats ATG

135 x 10

185 x 5

205 x 5

225 x 5 PR

Seated Calf Raises

145 x 10

155 x 10

165 x 10 PR Calves are killing me

DB Bent Over Row (each hand) (first time doing them)

45 x 10

50 x 10

55 x 8

40 x 15

Rear Delt Fly

70 x 10

80 x 10

90 x 8

100 x 6

Hammer Pull Down

110 x 10

140 x 10

160 x 10 PR

90 x 15

Basketball 1 hour 5v5 full court.

[Smush]

Chest, but mainly focusing on biceps. Tried pre-workout.

DB Bench Press

70 x 10

75 x 7

75 x 6

DB Incline Press

60 x 7

65 x 3

65 x FAIL (went so hard on bench press, right hand gave in)

Cable Chest Fly

37.5 x 8

40 x 6

42.5 (fail, right hand was shaking)

DB Bicep Curl

30 x 10

30 x 9

25 x 10

20 x 9

DB Hammer Curl (superset)

30 x 11

30 x 9

25 x 9

25 x 8

20 x 7

Bicep Curl Fly

15 x 10

15 x 11

17.5 x 7

Lol, veins I didn't know existed were popping out left and right. Right hand is absolutely trashed. Supersetting kills my biceps, but it's a good kill.

[Smush]

Squats and Triceps

Goblet Squat ATG (pause at bottom)

65 x 10

70 x 18

75 x 15 burnnn

75 x 13

(Superset all of them pretty much, or very short rest)

DB Skullcrushers

25 x 10

25 x 8

25 x 7

DB Overhead Tricep

60 x 8

60 x 7

60 x 6

Tricep Rope Pulldown

45 x 10

47.5 x 8

50 x 7

Diamond Pushups 3x10

[Steroids]

squats and triceps? can you write down ur split.

do u have shoulders

[Reevesy]

squats and triceps? can you write down ur split.

do u have shoulders

i think he just goes where the wind blows n ye he does shoulders

[Smush]

squats and triceps? can you write down ur split.

do u have shoulders

Well, it should go like this, but my goal at the end is to hit each muscle at least once a week, and I try to go two times for chest.

1. Chest and Triceps

2. Legs, Abs, Cardio

3. Shoulders, Delts.

4. Back and Biceps

And yes, I actually have progressed far on shoulders in terms of definition and amount of weight.

Shoulders and Upper Back

DB Shoulder Press

50 x 10

50 x 8

50 x 8

60 x 2

BB Shrug

185 x 10

200 x 8

200 x 7

DB Front Raise

20 x 10

20 x 8

20 x 7

DB Side Raise

20 x 7

20 x 6

20 x 6

DB Row (each hand)

50 x 12

50 x 13

60 x 11

Row Machine

135 x 10

145 x 8

145 x 6

[Tango_Oscar]

Your split is shoulders and delts?

arent they the same thing?

Shoulders are made up of front side and back deltoid (lateral, rear and front?)

[Smush]

Your split is shoulders and delts?

arent they the same thing?

Shoulders are made up of front side and back deltoid (lateral, rear and front?)

Yeah they are the exact same thing, idk why I said two of them lol.

[Smush]

Legs

Squats ATG (no belt)

135 x 10

185 x 6

205 x 5

225 x 5

235 x 4

Leg Press Deep

270 x 10

320 x 7

360 x 5 PR

Seated Calf Raise

175 x 8 PR

185 x 5

135 x 15

145 x 8

Hanging Leg Raises 3x10 pristine form

Thinking of other exercises for legs ... might add in hack squats, leg curls, and maybe lunges who knows.

[Adam|Spakka]

Try squatting with elevated heels, really hits your quads hardd, stick some plates under the heel of your foot when you squat.

Also try leg pressing off your toes, lower the weight a bit at first and put the pressure onto the front-side of your legs, to again hit your quads hard.

i'd also recommend adding in leg extensions and curls for some isolations.

[Smush]

I do leg press off my toes lol. And I go ATG with my squats so idk if I would do elevated and I'll probab add 1 or 2 more isolations for my legs.

[Smush]

Back and Biceps

DB Row

55 x 10

60 x 8

65 x 7 PR

Hammer Row

180 x 6

160 x 7

140 x 6

120 x 8 each hand

Hammer Pull Down

180 x 8

160 x 6

140 x 7

120 x 10 each hand

Nautilus Compound Row

145 x 10

130 x 8

115 x 11

Lat Pull Down (biceps)

100 x 10

115 x 8

130 x 5

DB Curl

30 x 7

25 x 7

BB Preacher Curl (varied grips)

55 x 10

55 x 8

55 x 7

21's (these killed)

40 x 7 x 7 x 7

40 x 7 x 7 x 7

Hammer Curl

25 x 6

20 x 8

17.5 x 7

Basketball 5v5 got killed badly.

[Smush]

Shoulders

DB Shoulder Press

50 x 10

50 x 8

60 x 4

Standing Military Press (Slow, good form)

95 x 10

95 x 10

95 x 8

115 x 5

BB Shrug

185 x 15

185 x 10

255 x 5 PR

255 x 4

DB Front Raise

20 x 8

20 x 8

20 x 6

DB Side Raise

20 x 5

20 x 6

15 x 10

15 x 10

15 x 8

[Smush]

Oh woops forgot to log this ..

Chest and Triceps

DB Bench Press

65 x 10

70 x 8

75 x 6

75 x 4

DB Incline Press

60 x 5

60 x 5

Cable Chest Fly

35 x 10

37.5 x 10

40 x 7

DB Skullcrushers

25 x 8

25 x 8

25 x 6

Rope Tricep Pulldown

35 x 10

40 x 8

45 x 6

35 x 8

DB Overhead Tricep

60 x 8

60 x 6

Dips 3x5

[Smush]

Back and Biceps

Deadlifting (Back after 2-3 weeks?)

135 x 10

225 x 10

245 x 8

275 x 5

275 x 5

225 x 7

DB Row (each hand)

55 x 10

60 x 10

65 x 10

75 x 10 PR

Hammer Row

180 x 7

200 x 6

180 x 5 each hand

200 x 5 each hand

Nautilus Compound Row

125 x 10

140 x 10

155 x 10

Hammer Pull Down

160 x 10

170 x 5

170 x 5 each hand

Preacher Curl

55 x 10

55 x 8

55 x 7

DB Bicep Curl

30 x 8

25 x 7

21's

2x7x7x7

Machine Preacher Curl

100 x 8

110 x 6

Hanging Leg Raises

3 x 10

Basketball 2 hours