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July 31Smolov
Week 2 day 2
Smolov Squats 5x7 @ 270lbs


decline neutral db Bench Press
4x10 @ 75lbs

Lateral raise
4x15 @ 20lbs

July 29
Week 2 day 1
Smolov squat
4x9 @ 255

Pull-ups
1x11@25lbs
2x10@ 25 lbs
Machine Rows 3x6-12
3x8 @ 160 (drop set last set to 90)

July 27
Week 1 day 4
Bw 172
Smolov squat 10x3 @ 285 lbs

decline neutral db Bench Press
4x12 @ 70lbs

Lateral raise
4x15 @ 20lbs

July 26
Week 1 day 3
Bw 170.8
Smolov squats 7x5 @ 270lbs

Pull
Pull-ups
3x10 @ 25lb+ body weight

Machine Rows

July 24
Week 1 day 2
Bw 171.5
Smolov squat 5x7 @250lbs


decline neutral db Bench Press
3x12 @ 60lbs
2x10 @70
Really like how these felt for my shoulder pain issues as an alternative for...

7/22/2014
Bodyweight 170.4
Smolov squat 4x9 @ 235lbs

Bw weight pull-ups 3x12

Seated unilateral machine row
3x8 @ 160 per arm

Incline hammer curl

Logging my first Mesocycle of smolov and going to go from there

Squat max:335
Deadlift max: 455... Will test deadlift after cycle to see if it goes up
Weight: 170
Height 6 foot
Age:18

I'm...

I feel pain on the top of my shoulder and a little bit of the rear delt when benching. The pain is less apparent when I'm doing decline but I still feel it. Thing is when I do standing OHP I don't...

Maybe I just got lucky with my shot in the dark maintence and this 1k calorie jump is around my maintence level of calories.

I have no intention to preach my results or take down reverse dieting, I just want some insight as to what is going on with my weight and perhaps educate myself even further.

I know what reverse dieting is. You slowly add calories back up to maintence post diet to avoid large fat gain. What I'm asking is if I've added 1000calories post diet and haven't gained any weight,...

Yah this was the question I was trying to raise. I'm not trying to gain 20lbs and looking for a get big quick scheme. I had enough of dieting mentally but instead of all out binging, i increased my...

That's a good point. Even though I'm still hitting the gym same amount of times as I was when cutting I feel like I'm working harder and have more energy. And I'm just being slightly a bit more...

Just finished my cut and was eating 1800 calories. 180 Protien 180 carb and around 40 fat. I decided I had enough as I was lean enough for my liking and increased my calories givin 0 ****s. I went up...

Paused bench on an incline

Add 10% calories every time you stall so 2900 x %. = 290 calories
Eat 3200 calories basically and see If u stall

I'm just saying this from personal expeirence I was cutting on 1800 calories towards the end of my cut while losing a little bit over a pound of fat a week and when I was satisfied with my cut around...

To add when I calculate my tdee which I underestimate my total activity comes out to 2700 yet I gain weight eatinf 2500 can some one shed some light?

How do people with low basal metabolic rates bulk on 3k calories and up. For example we can take myself for am example at 170lbs and 9% bodyfat my LBM is 155. My bmr averaged out from all the...

Track your calories and macros and reach those goals. Train at night if you can that would be optimal. If you have to train while fasting, do low volume strength training and keep yourself from...