SMC90 Workout Log

[SMC90]

this is my first attempt at a log , I don't really know how or what to do, but here its goes. i'll be 19 in a week weighing in right now at 156 around 11% bf at just under 5'9.i just started taking Green MAGnitude aside from that the only other supp i take is a multi. due to work atm iv been pretty busy so i switched back to a single muscle workout due to less time to workout i used to have like 2 hours now more like 45 mins, i take about 45-1:00 breaks in between each set.

Routine, on chest and back i like to switch up between two different workouts to keep my muscles from getting used to the same movements

Chest
db press 70's 4x10..........................bench press 135x10,155x8,160x8,175x8
db flys 45's 3x10.............................incline db press 60's 3x10
incline bench 150x8 155x8 160x8........pullovers 50lb 3x10
pecdec 175x10...............................pecdec 150 to failure
pushups 3 sets to failure

Back
lat pulldown 3x10...........................close grip lat pulldown 3x10
bb row 3x10...................................db row 3x10
dead lift 4x8...................................back hyper extensions 4x8
wide grip pullups 3xfailure.............v bar grip pullups 3xfailure

Arms
standing alt curls 3x8
preacher curls 3x8
hammer curls <superset> reverse curls 3x8
concentration curls 3x8
dips 4x10
skullcrushers <superset> cgbp 3x8
tricep extensions 3x8

Legs ( i play j hockey 3-4 times a week)
squats 135x10, 155x10, 185x8 225x8
leg extensions 3x8
standing calf raises 3x15
db lunges 3x8 eachleg

shoulders
arnolds 3x8
lat db raises 3x8
db reverse fly 3x8
standing db frontal press 3x8
bb shrugs 3x8


my goals are im looking to put on 10 pounds of muscle also wanna get up to 185 for 8 reps for 3 sets on bench.

[samsuperjew5]

1st

damn u for being bigger than me at my weight

[SMC90]

1st

damn u for being bigger than me at my weight

i took your suggestion on what creatine to get, im loving mag and only used it twice ha

[samsuperjew5]

its the best flavor out there IMO

strong lifts

[SMC90]

did a chest workout today. my gym has been closed since christmas eve so i have been working out at another gym which is pretty bad and only has like 10 sets of rubber dumbbells and a smith machine.

DB press 70lb 4x10
db flys 45lb 3x8
incline bb press 160lb 3x8
db pullovers 50lb 3x8
dips 4x12 <superset> incline pushups

was an alright workout , don't really like the gym and with minimal equipment i felt like i was held back in my workout. looking forward to getting back into my gym so i can start hitting the gym hard again looking to improve on all my lifts next chest workout.

i'm thinking about trying Beta-Alanine anyone have any input one this supplement?

[SMC90]

on saturday i did my last workout before my gym opens back up for the new year. i did back and due to limited equipment i had to change my normal routine up a bit. im going to start going heavy and maybe hit some new pr's in the new year starting back up in my gym.

Back
widegrip pullups 3x8
seated rows 3x8
widegrip lat pulldowns 3x8
closegrip lat pulldowns 3x8
onearm db rows 3x8 each arm
back hyperextensions 4x10

Calves
standing bb calf raises on a platform 3x20
seated calf raises 3x12
reverse Calf raises 3x20

[SMC90]

after thinking it over past few days, i think i'm going back to a split. i don't like that there is a such a long gap in between muscle groups waiting a week to train one muscle group isn't going to help me gain mass. so i'm going back to my bis/chest tris/back shoulders/legs.last night i did i was back at my gym and returned back to my split

chest
bench press; 155lbsx8 160lbsx8 160lbsx8
incline db flys; 45lbs 3x10
decline db press; 70lbs 3x8
pecdec 3x20

bis
standing db curl 35lbs 3x10
standing bb curl <superset> reverse bb curl 3x10
hummer curl 35lbs 3x10

[SMC90]

first leg day in a while since i have had hockey almost every second day. tomorrows game my legs will be shot. the gym was packed with people and every time i left a machine or weights someone was right on it. i tried to keep it as intense as possible.

Legs
atg squats 135x10 155x10 185x10 205x10 155x10
leg extensions 3x8
legpress 200lbs 3x20
standing calf raises 135lbs 3x20
hamstring curls 150lbs 3x8

Shoulders
military db press 50lb 3x8
standing lat raises 20lb 3x8
db shrugs 60lb 4x12
reverse db flys 30lb 3x10