Creating a weapon of mass destruction.

[New Evolution]

Happy Easter bro!

[DstryEvrytng]

Thx Evo, back at ya.

30 took second in her comp. the girl that took the pro card lost to 30 a few weeks ago, weird. Her boyfreind also took the bodybuilding pro card, weird again.

Nutrition has been all over the place so no point in posting it. All i can say is i was over macros for 4 days now. Lol. There was a pretty nice gym at the hotel so i hit a mild back session while there. Also took an off day so my training this week is going to be all smashed together.

Today was
Smolov week 1 day 2.
75% (236) x5x7 All atg, piece of cake.

Chest and arms 3x5

Incline bb bench cluster with smolov.
135x10
225x5
245x5. 2 more reps than last week and clean
265x2 > 225x3. 1 more rep on 265 than last week.

Flat bb still clustered with smolov
135x10
225x5
245x5
265x2 > 225x3. Moved this set up 10 pounds and only hit 2 reps.

Str8 curl clustered with decline bb bench
45x10
90x5
110x5
120x5. Got all reps this week and cleaned them up.

Decline bb bench. Added 10 pounds to all sets
135x10
235x5
255x5
275x3

Decline c bar skulls cluster with c bar curls
Skulls
90x5
110x5
130x3 dirty

Curls
90x5
110x5
120x5 dirty.

Dips cluster with db curls

Dips
Bwx20
+130x5
+140x3 > 3 negs > +100x4. Ran out of gas here

Db curls
35x5
40x5
45x5. Weaksauce.

[howimliving]

good work DE. i'm liking the way you incorporate smolov into your split. keep it up bro

[Raigs]

Thats alot of volume right there. Way to crush it.

There always next time 30 you going to get it!

[fittofattofit]

Strong session Dstry!
Great start with an 'easy' Smolov day (looked pretty heavy to me at ATG!), and then killing it on the benching.
265 for inclines and flats, and then 275 on the decline
Strong arm work as well
Huge volume - how long did that workout take?

[adamsz]

The laterals are all weight per hand. It is rough running the smolov with a split routine also but i aint got time to f around.

Fuarkkkk those r some strong as$ laterals then. And I also really like that attitude I really need to adopt that kind of mentality more

[metalmullisha]

That 265 incline is sick bro.

[DstryEvrytng]

good work DE. i'm liking the way you incorporate smolov into your split. keep it up bro

Thx Hil, it is going to get harder as the program goes on and more sets are added but even in the highest volume smolov sessions there is still time for other training.

Thats alot of volume right there. Way to crush it.

There always next time 30 you going to get it!

Thx raigs.

Strong session Dstry!
Great start with an 'easy' Smolov day (looked pretty heavy to me at ATG!), and then killing it on the benching.
265 for inclines and flats, and then 275 on the decline
Strong arm work as well
Huge volume - how long did that workout take?

Thx fit, my pressing is going up but my shoulders arent real happy about it. Lol
Session took about 1.5 hours, maybe a little longer.

Fuarkkkk those r some strong as$ laterals then. And I also really like that attitude I really need to adopt that kind of mentality more

Thx bro. It is definatly a marathon but it is suprising how much strength and size you can put on in a relativly short amount of time with hard training and proper nutrition. It hurts tho. Lols.

That 265 incline is sick bro.

Just trying to catch up brotha. Thx.

[lonniej]

Impressive workout DE..Lots of volume and huge incline #'s..

[metalmullisha]

Just trying to catch up brotha. Thx.

To who??? lol
Ive only done 250x5

[nwskier]

you've got some strong triceps bro! that's some real solid pressing strength too. great workout. really like the mix of the cluster sets

[DstryEvrytng]

Impressive workout DE..Lots of volume and huge incline #'s..

Thx Lonnie,

To who??? lol
Ive only done 250x5

I thought you where up around 280. My bad. 250x5 over all kicks 265x2's azz anyways.

you've got some strong triceps bro! that's some real solid pressing strength too. great workout. really like the mix of the cluster sets

Thx bro, tri's are pretty strong but gd arms are only 16".

[metalmullisha]

I thought you where up around 280. My bad. 250x5 over all kicks 265x2's azz anyways.

Misread your workout post, lol. Thought that was 265x2 incline.

My incline is 250x5 not my Flat, haha.

[DstryEvrytng]

Nutrition
Cals 2119
Fat 72
Carbs 167
Protien 199

Smolov week 1 day 3
80% (255) x5 x7. ATG
These sets disnt come easy today, no rest day in between and there was supposed to be one. Oopps.

Shoulders and calves 4x10

Front laterals cluster with smolov
35x10
40x10
45x10
35x10

Prone lateral cluster with seted calve raise
Lateral
25x10
30x10
35x10
25x10

Calves
100x 15
125x15
135x15
145x15

Leaning side lateral clustered with smith standing calve raise
Lateral
20x10
25x10
30x10
35x10

Calves
2pps x 15
3pps x 15
3p + 25 ps x 15
3pps x 15

Reverse fly machine ss with shoulder press machine
Fly
80x10
90x10
100x10
110x10

Press
80x10
100x10
120x10
140x10

Low weight today and really focused on form and squeeze. Felt good but didnt get much of a pump.

[howimliving]

another big session DE. were your squats 255x5 reps x7 sets or 255x5, 255x7?

[New Evolution]

Look at those presses, I wouldn't call those low weights.

[Raigs]

Solid work DE. Your going to have some massive legs in no time.

[DstryEvrytng]

another big session DE. were your squats 255x5 reps x7 sets or 255x5, 255x7?

Thx big Hil, It was 5 sets of 7 reps. I f'd up the program and had to squat b2b days and need to do it again after tomorrow.

Look at those presses, I wouldn't call those low weights.

thx Big E, that press machine is old school and it didnt feel like 140.

Solid work DE. Your going to have some massive legs in no time.

Thx big Raigs, thats the plan. I am seeing a bit of size gain but more density. I am planning on getting a respectable 1rm out of the smolov and then just hammering high reps squats for the remainder of the year.

I was thinking of Pumping Iron where Arnold walks into golds and added "big" to everyones name. Haha. So today everyones first name is Big. Lols.

Yes i am bored.

[RyouBakua]

good job Big DE


even though you didnt get pumped Ahnold would be proud

[DstryEvrytng]

good job Big DE


even though you didnt get pumped Ahnold would be proud

Lol. Thx Big R.

[howimliving]

good job on 5x7 work big DE and sorry you gotta hit em back to back next time. my legs are holding up to my twice a week squats but hips and knees are still getting used to it. you get any problems from your hips?

[fittofattofit]

You're getting into some serious weights on the Smolov squatting now - 255 ATG for plenty of reps
And great effort on all the shoulder work following on from that heavy bench and arm day yesterday - plenty of stamina to do those two workouts back-to-back!!

And with the amount of heavy lifting that you're doing you must still be shredding down on only 2100cals per day!

[lonniej]

Great looking session DE..

[DstryEvrytng]

good job on 5x7 work big DE and sorry you gotta hit em back to back next time. my legs are holding up to my twice a week squats but hips and knees are still getting used to it. you get any problems from your hips?

Thx man, smolov has 1 btb session per week at the end of every week but i took an off day when i shouldnt have so this week is 2 btb sessions. Hips and knees are solid, i get a lil tweek up by the nads but thats it so far.

You're getting into some serious weights on the Smolov squatting now - 255 ATG for plenty of reps
And great effort on all the shoulder work following on from that heavy bench and arm day yesterday - plenty of stamina to do those two workouts back-to-back!!

And with the amount of heavy lifting that you're doing you must still be shredding down on only 2100cals per day!

Thx Big fit, i am keeping this going but its a pita. I think i am about 1 bad nights sleep away from having a shyty session. The atg is gonna get tough at the 80% and higher sets, on those 75% sets i cought myself wanting to go forward a bit. I do need to add some cals now. Even after a heavy eating weekend i am still around 13%. Gonna go up to 2300 for a while.

Great looking session DE..

Thx big Lon, keepin on truckin brotha.

[nwskier]

35 ATG squats with 255 - i'd say that was a mental battle. Smolov gonna make you sore tomorrow. Loving the volume added after the smolov. Personally I respond better to volume and don't leave fully satisfied until I've throughly thrashed myself in the gym- leaving with nothing left, haha. Solid finish on the legs and delts. you doing those presses standing or seated at the end?

[DstryEvrytng]

35 ATG squats with 255 - i'd say that was a mental battle. Smolov gonna make you sore tomorrow. Loving the volume added after the smolov. Personally I respond better to volume and don't leave fully satisfied until I've throughly thrashed myself in the gym- leaving with nothing left, haha. Solid finish on the legs and delts. you doing those presses standing or seated at the end?

Thx bro, the presses where seated on an old style overhead press machine. Kinda like smith overheads but a bit less rom. I have gotten crazy pumps consistantly with high volume training but since i started working each group twice a week i have been getting the good pumps on the 3x5 days. Idk why, i think i am going to start slowing the reps way down on the 4x10 days and force a good pump.

[mvd546]

Nice shoulder and calve work DE. You don't always have to lift big to have a good day in the gym.

[metalmullisha]

You trying to build some big ass cannonballs?

[ampUP11]

Cmon DE everyone knows that nothing compares to the pump, its like coming. I'm coming at the gym, I'm coming when I go home, I'm pretty much coming all day.

(lol)

[howimliving]

i get a lil tweek up by the nads but thats it so far.

no homo (srs)