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My Log (Workout that is)

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  • smookey
    replied
    Last few-
    Workout 8
    Leg press 930x16, 750x18, 570x26
    leg curl 170x14, 150x13, 130x18
    calf raise machine 85x15, 75x12, 65x12
    Workout 9
    pulldown machine 370x7, 280x14, 240x16
    meadows row 110x16, 100x13, 90x20
    camb bar tricep ext 100x17, 90x14, 80x17
    barbell shrug 325x16, 285x16, 235x24
    Notes
    -bw at around 207-208
    -have started to add a bit of volume after sessions (ala John Meadows stuff) mostly for arms, calfs, and delts

    Leave a comment:


  • smookey
    replied
    Workout 3
    close grip lat pulldown 205x12, 185x10, 145x17
    barbell row 225x12, 205x15, 155x21
    floor press (w/camb bar) 210x11, 190x10, 140x18
    db shrug 90sx23, 80sx18, 70sx20
    Workout 4
    incline smythe press 225x8, 205x10, 185x11
    drag curl 100x13, 90x13, 80x18
    cable curl (rope) 90x13, 75x14, 60x19
    seated db press 80sx6, 65sx11, 55sx14
    Notes
    -bw down to 207 as I made a slight tweek in kcal

    Leave a comment:


  • smookey
    replied
    Last few-
    machine chest press 350x10, 300x14, 260x15
    preacher curl 100x12, 90x10, 80x11
    pinwheel curl 70sx14, 55sx17, 40sx21
    seated smythe shoulder press 180x10, 150x13, 130x14

    hack squat 470x16, 380x16, 290x26
    sldl 345x11, 305x11, 255x12 (just about yacked on this one)
    donkey calf raise 315x15, 255x12, 215x12

    -bw sitting at around 210-212

    Leave a comment:


  • smookey
    replied
    6/10/11
    lat pulldown machine 370x7, 280x13, 240x13
    meadows row 100x18, 90x19, 80x23
    tricep ext 95x14, 85x14, 75x16
    barbell shrug 320x15, 280x14, 230x22

    Leave a comment:


  • smookey
    replied
    I have neglected my log and have too many workouts to go over so I will just list some of the lifts I am most happy with over the last little bit-
    Leg press 920x17
    Reverse symthe press 240x11
    Rack chins 60x15
    Dimel deads 420x6
    Box squat 340x9

    -bodyweight sitting at 211-213

    Leave a comment:


  • smookey
    replied
    Last few-
    Workout 1
    Upright Chest Press Machine-345x8, 295x13, 255x13
    Preacher curl-95x11, 85x8, 75x10
    Pinwheel curl-70sx12, 55sx15, 40sx20
    Seated smith press-175x11, 145x14, 125x14
    Workout 2
    Hack squat-465x15, 375x16, 285x23 (plus sled)
    SLDL-340x11, 300x10, 250x11
    Donkey calf raise-310x13, 250x12, 210x11
    Notes
    -I am going to cut calories on Sun, Tues, Thurs to 4500 (getting a little too fluffy) and see how I respond. Plan is to recomp till Feb when i start my prep.

    Leave a comment:


  • smookey
    replied
    Originally posted by mark! View Post
    Happy late bday bro. Will be following along in here as well, things look mighty fine.
    Thanks for stoppin in :wavey:

    Leave a comment:


  • mark!
    replied
    Happy late bday bro. Will be following along in here as well, things look mighty fine.

    Leave a comment:


  • smookey
    replied
    Last few...
    Workout 8
    Leg press - 910x19, 730x19, 550x33 (plus sled)
    Seated leg curl - 130x19, 110x19, 90x27
    Calf raise machine - 75x14, 65x13, 55x12
    Workout 9
    Lat pulldown machine - 365x5, 275x12, 235x12
    Meadows row (w/ barbell) - 90x17, 80x19, 70x22
    Floor skulls - 115x7, 95x10, 75x18
    Barbell shrug - 315x13, 275x14, 225x20
    Notes-
    - Just getting the feel back for some of these movements, love doing the Meadows row again
    - Morning weight is fluctuating between 207-209
    - Going to see Pearl Jam tonight, have loved them since I was a little punk wearing flannel

    Leave a comment:


  • LG1
    replied
    Originally posted by smookey View Post
    Thanks LG, I enjoy following yours as well.
    Good to hear bro...for us middle-age folks :dance:

    Leave a comment:


  • smookey
    replied
    Thanks LG, I enjoy following yours as well.

    Leave a comment:


  • LG1
    replied
    Happy belated...will be following along. Good luck!

    Leave a comment:


  • smookey
    replied
    I will log my last few workouts -
    Workout 3
    Box squat-335x9, 295x16, 245x17
    High stance leg press-470x19, 380x21, 280x26 (plus sled)
    Leg press calf raise-380x15, 290x14, 200x15 (plus sled)
    Workout 4
    Rack chins-55x14, 35x11, bwx15
    Dimel deads-415x5, 325x10, 285x13
    Reverse smyth press-235x10, 195x12, 175x13
    Smyth shrug-305x15, 265x16, 215x18
    Workout 5
    Incline machine chest press-330x12, 280x11, 240x12
    Cable curl-83x13, 60.5x15, 45.5x18
    Incline dumbell curl-45sx8, 30sx14, 25sx18
    Upright row-145x14, 125x12, 105x20

    Was my birthday on Friday so weekend nutrition hasnt been as clean as I want.

    Leave a comment:


  • smookey
    started a topic My Log (Workout that is)

    My Log (Workout that is)

    I have decided to start up a journal on here, I have one kind of going on IAs but I thought I'll change things up a little.

    History - I have lifted for quite a few years and feel blessed to be able to go to the gym. At age 34, I have realized how much lifting has enriched my life and how important it is for keeping me balanced and centered. I worked with Skip earlier this year in the guinea pig experiment and got down to under 170lbs (gasp) in the best condition of my life. I now weight 209 w/ my top 4 abs showing.

    Goals/Plans - Hardening till the start of Feb 2012 then I will start a 16-20 wk mock prep. I will then take another offseason and the next prep will be for a contest.

    Nutrition - I have worked up to 5000 kcal per day w/ a full day shitload on Saturdays.

    Supplements - I cycle DAA and DIM for 6 wks on/2 off, also take multi, fish oil, vit c, d, b, acidopholus, MG powdered muscle around workouts, and MD GDA before carb meals

    Lifting - 4 days per week, rotating 3 movements with 3 descending sets.
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