Rudyy's Training Journal

[churchill51]

Solid bench numbers!

[Rudyy]

Damn sick benching, and I was thinking of doing smolov, most people seem to love it. Will definitely be in!

Solid bench numbers!

Thanks guys. I was both pumped and a little disappointed at my benching. I really wanted 255! lol I'm hoping for 260 after this program.

Song of the Day: If you don't like this, consider yourself a raging homosexual! :P


Bulgarian Split Squats
BW x 10
50 x 6
60 x 6
70 x 6
75 x 6
Getting back into it!

Pullups
8
7
6
5
3


DB Row
70 x 6
80 x 6
95 x 6
95 x 7

EZ-Bar Curl
75 x 10
80 x 10
80 x 8
Lawl. Weakcepts.



I got like 1.5 hours of sleep last night because I had a girl over and I don't know if I'm not used to sleeping with someone else or what but I could not fall asleep for the life of me. My Jack3d came in today and that pretty much just got back back to my normal state lol. I can't wait to try it when I am fully recharged.

[hey_papi85]

Very impressive benching rudyy! pullups are strong I think just lack endurance... a few weeks of doing 5 sets should help

Now on to a much more important matter, did you get the poon last night good sir? And yes its hard sleeping with a girl, especially if it's a single bed. Too much boner, too little space.

[Rudyy]

Very impressive benching rudyy! pullups are strong I think just lack endurance... a few weeks of doing 5 sets should help

Now on to a much more important matter, did you get the poon last night good sir? And yes its hard sleeping with a girl, especially if it's a single bed. Too much boner, too little space.

I agree on the pullups, I will do a few sets of 5 next time. My endurance sucks on almost all exercises.

I actually did not get poon, nor was I trying for it. This chick is gf material and I want to take it slow. Plus she is not a slut. Funny story though, last night we hung out and all my roommates were home and when I went to go the bathroom they were all "yeah Rude woooo you're going to get some!". I'm sure she heard this but she later denied it. Anyways, a buddy of mine ran to his room and got a condom and hold me to 'wrap it up' and put it in my pocket. I forgot all about it and went back up to see her and 20 minutes later I guess she saw the condom out line in my pocket. She grabbed it and I didn't try to stop because I forgot all about it. For a second I thought I ****ed myself but she laughed at it and I had to explain what happened. lol. I would have killed him if she walked out after that.

[Rudyy]

Song of the Day:

Jackson 5 is sooo money.

More or less a Deload day.
Slow Deep Dips - warmup
10

Incline DB
50 x 8
65 x 6
75 x 6
75 x 6
75 x 6

Dips
15
15
15

Laterals
20 x 8
20 x 8
20 x 8

Side Bends
60 x 10
60 x 10



Another late night last night. So I was kind of tired even with the Jack3d! Plus, I'm starting my program on Sunday so I wanted at least one deload day, if that even does a damn thing lol. I'm pretty excited about Smolov jr and I'm hoping for a 260 max when it's all said and done. I'm heard great things about it so my expectations are high.

[hey_papi85]

Song of the Day:

Jackson 5 is sooo money.

More or less a Deload day.
Slow Deep Dips - warmup
10

Incline DB
50 x 8
65 x 6
75 x 6
75 x 6
75 x 6

Dips
15
15
15

Laterals
20 x 8
20 x 8
20 x 8

Side Bends
60 x 10
60 x 10



Another late night last night. So I was kind of tired even with the Jack3d! Plus, I'm starting my program on Sunday so I wanted at least one deload day, if that even does a damn thing lol. I'm pretty excited about Smolov jr and I'm hoping for a 260 max when it's all said and done. I'm heard great things about it so my expectations are high.

Making it three in a row tonight?

[Rudyy]

Making it three in a row tonight?

Tonight would be four in a row. :P We are pretty much dating but it's not 'official' yet I guess you could say. It's more or less goes without saying. She won't give me any unless we're dating because I tried last night and failed lol. That's a good thing though. Shows she is not a slutty.

[toefur]

Whether it is 245 or 250 for bench, either is very impressive! Especially for your weight.

[churchill51]

Whether it is 245 or 250 for bench, either is very impressive! Especially for your weight.

Seconded. Good work, both in and out of the bed room :P

[Addict3d]

Still not a bad day at all for a deload, your gonna have a deload week?

PS Keep the girls out of your bed

[Rudyy]

Whether it is 245 or 250 for bench, either is very impressive! Especially for your weight.

Thanks for the added motivation bro!

Seconded. Good work, both in and out of the bed room :P

Still not a bad day at all for a deload, your gonna have a deload week?

PS Keep the girls out of your bed

I'm not having a deload week. That was just a one day thing because of the program coming up and i was tired as Fuuuuu. I really should have had one but I'm starting a new bench program tomorrow that lasts for 3 weeks and will have a deload after that. I really want to lift today but I will hold off in order to keep on schedule.

[Rudyy]

Song of the Day:

As some of you may know, my favorite band of all time! There will be a lot of Pepper being posted whether you like it or not!

Bench (6 x 6 at 70%)
135 x 10
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6
Cake walk

Lunges
50 x 8
80 x 6
80 x 6
80 x 6
Not going to lie, these were tough!

Chins
BW x 5
+40 x 5
+40 x 5
+40 x 5
BW x 10

DB Preacher Curl
35 x 10
35 x 8
Had to fight for the 8th rep on my right arm but my left arm repped these out like ti was nothing. I tried to keep my form as sync as possible.



I need to start doing ABS. I just fuking hate doing them and I'm too tired at the end of the workout.

[Addict3d]

Man your in love with the lunges haha, always a solid and under used exercise IMO. Makes my bum bum sore in the morning.

[hey_papi85]

Haha abs suck bro, it's very difficult for me to be consistent with them as well.

You're a lefty?

[churchill51]

Solid work again man. Are those lunges 80 lb dumbbells?

[Rudyy]

Man your in love with the lunges haha, always a solid and under used exercise IMO. Makes my bum bum sore in the morning.

Yeah I'm not sure if you are ware or not but I hurt my back a while back so I am not able to DL or squat ATM. So I work with what I can lol.

Haha abs suck bro, it's very difficult for me to be consistent with them as well.

You're a lefty?

No, I'm a righty, thats whats confusing me haha.

Solid work again man. Are those lunges 80 lb dumbbells?

Yeah they are 80lbs. My legs are weak but not that weak

Song of the Day:


Bench (7 x 5 at 75%)
135 x 8
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Dips
BW x 8
+45 x 5
+90 x 5
+90 x 5
+90 x 5
The heavy volume on bench took these down a bit.

Laterals
25 x 8
30 x 7
25 x 8


Skullcrushers
85 x 20
85 x 15
lol My tricps dominate my biceps. No way I could do these on bicep curls.



2 scoops of Jack3d today. Woke me up seeing I went with the gf to the gym today at 7AM. Not used to getting up that early but I did have more focus and energy! Benching went well and only took 1:00 to 1:15 rest between sets so they got done relatively quick. Jack3d dosen't give me the tingeling feeling White Flood does but it gives me more focus and motivation. Plus, its cheaper than WF so that also has it going for it.

[churchill51]

You should be feeling that one later, big volume here.

[hey_papi85]

As mentioned your chest if def gonna be feeling it tomorrow bro. So it's you gf now, eh? Pics brah. Asap.

[Addict3d]

90+5 for multiple sets is down?

dear lord, strong dippage broski

[Rudyy]

You should be feeling that one later, big volume here.

Actually, not really! I hardly ever get sore anymore. Maybe I'm not working hard enough?

As mentioned your chest if def gonna be feeling it tomorrow bro. So it's you gf now, eh? Pics brah. Asap.

On the left.

90+5 for multiple sets is down?

dear lord, strong dippage broski

lol Thanks brah.

Song of the Day:


Bench (8 x 4 at 80%}
135 x 8
185 x 2
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
Easy here. Not much of a struggle at the last sets.

DB Bulgarian Split Squat
BW x 8---SS---Pullups x 8
50 x 8---SS---Pullups x 8
60 x 5---SS---Hammer Chins x 8
80 x 5

DB Row
80 x 8
85 x 8
90 x 8

DB Curl
40 x 8
45 x 8
45 x 8

[toefur]

wow, 8x4 eh? Seems like something you might feel tomorrow.

[hey_papi85]

Gf look cute rudyy. Very nice eyes.

This program calls for bench every workout? Might get to your shoulders after a while.

[Addict3d]

What bench system are you going on now?

[toefur]

Doms go away after a while, and are no indication as the the efficacy of your workout -- I wouldn't worry about it. That said, I do find them satisfying, and when they start to go away I get this feeling like I'm not doing enough too =)

[Rudyy]

wow, 8x4 eh? Seems like something you might feel tomorrow.

Not feeling it man! Haha!

Gf look cute rudyy. Very nice eyes.

This program calls for bench every workout? Might get to your shoulders after a while.

Thank man. But that picture was from 2 years ago...she added a few pounds since then and she had an IUC (form of birth control) which made her break out. I have her working out with me and once she loses a few and clears her face a bit, she will be a goddess.

And this program has me benching 4 times a week for 3 weeks. So it is short and intense.

What bench system are you going on now?

It's called Smolov Jr. It goes like this...

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

Doms go away after a while, and are no indication as the the efficacy of your workout -- I wouldn't worry about it. That said, I do find them satisfying, and when they start to go away I get this feeling like I'm not doing enough too =)

Haha I know right. I honestly haven't had DOMS in a while. I'm sure I will have some after todays workout though!!!

Song of the Day:

Saw these guys live last October. Pretty sick!

Bench (10 x 3 at 85%)
135 x 8
185 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
Only needed a spotter on my last 2 sets. Lightweight baby!

Shrugs - 2 second pause at top
80 x 10
80 x 10
80 x 10

Dead Hang Pullups
BW x 10

CAT 100
Seated Calf Raises
90 x 25
90 x 20
90 x 20
90 x 15
90 x 10
90 x 10

Hanging *Knee* Raises
10
8


Dead Hang Pullups
BW x 10

[toefur]

Not feeling it man! Haha!

Thank man. But that picture was from 2 years ago...she added a few pounds since then and she had an IUC (form of birth control) which made her break out. I have her working out with me and once she loses a few and clears her face a bit, she will be a goddess.

And this program has me benching 4 times a week for 3 weeks. So it is short and intense.



It's called Smolov Jr. It goes like this...

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs


Haha I know right. I honestly haven't had DOMS in a while. I'm sure I will have some after todays workout though!!!

Song of the Day:

Saw these guys live last October. Pretty sick!

Bench (10 x 3 at 85%)
135 x 8
185 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
Only needed a spotter on my last 2 sets. Lightweight baby!

Shrugs - 2 second pause at top
80 x 10
80 x 10
80 x 10

Dead Hang Pullups
BW x 10

CAT 100
Seated Calf Raises
90 x 25
90 x 20
90 x 20
90 x 15
90 x 10
90 x 10

Hanging *Knee* Raises
10
8


Dead Hang Pullups
BW x 10

This seems like something I might like to give a shot for my bench press once it stalls out on starting strength (which should be soon).

[churchill51]

Wow on the bench man, that's a shyt load of volume for bench. Keep it up though. And yeah, your girl is a hotty.

[hey_papi85]

How did you find the 10x3 at 85% 1RM? Looks brutal, not something I would really want to try out lol. What kind of rest times do you take?

[Rudyy]

This seems like something I might like to give a shot for my bench press once it stalls out on starting strength (which should be soon).

For sure man. I'm liking it so far.

Wow on the bench man, that's a shyt load of volume for bench. Keep it up though. And yeah, your girl is a hotty.

How did you find the 10x3 at 85% 1RM? Looks brutal, not something I would really want to try out lol. What kind of rest times do you take?

It wasn't too bad until the last two sets where I needed to ask for a spot. For those, I took only like 1.5 minute rest lol. But the final few sets were a little over 2 minutes. It would take forever if I took longer rest times. It's working so far and I will take longer rest periods when I feel the need.

Song of the Day:


Bench (6 x 6 at 70% + 10lb)
135 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

Standing Press
Bar x 8
95 x 5
105 x 5
125 x 5
130 x 5
Just messing around here. Haven't done these in forever!

Skullcrushers
85 x 8
95 x 8
100 x 8
Not sure if it's a PR or not...

Superset
Dead Hang Pullups / Side bends
8 / 65 x 10

Superset
Hammer Chins / Side Bends
10 / 65 x 10

[Rudyy]

Bench (7 x 5 at 75% +10lbs)
135 x 8
185 x 3
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
Easy.

Lunges
50 x 6
70 x 5
80 x 5
80 x 5
Wasn't feeling strong on these.

Hammer Chins
+25 x 5
+35 x 5
+40 x 5
+45 x 5
BW x 9

DB Row
80 x 6
95 x 5
100 x 8

DB Preacher Curl
35 x 8
40 x 8