Smolov Jr - Chest (MHN REMIX)

[JeremyLeon]

Starting Max Flat Bench - 230
Current Morning Dry Weight - 184.1
Calorie Intake - 3,000~


Special thanks for routine ideas and training tips from BB.Com's very own Blazed and whoever the hell Smolov is for coming up with his crazy ****ing routine.

By The Way...

Meat Head Nation
Join the Revolution

[JeremyLeon]

10/13/2010

70% Max = 165~

Flat Bench
6X165
6X165
6X165
6X165
6X165
6X165

Decline Sit-ups (steepest setting possible)
12XBW, 10X10, 8X25, 6X35

Roman Chair Knee Raises
12X20, 10X25, 8X30, 6X35

DB Oblique Side Crunches
12X50, 10X70, 8X90, 6X100

Superset-->
Decline Sit-ups - 12XBW
Knee Raises - 12XBW
DB Side Crunch - 12X50

[JeremyLeon]

Back (estimated time 2hrs. with sufficient breaks)

Dead Lifts (double over hand grip)
12X135, 10X205, 8X235, 6X275

Weighted Close Grip Pull-ups (shoulder width)
12XBW, 10X5, 6X10, 4X10

Bentover DB Rows (strapless)
12X70, 10X80, 8X90, 6X100

DB Pullovers
12X45, 10X55, 8X65, 6X75

DB Shrug
12X65, 10X75, 8X95, 6X100

BB Shrug (in front shoulder width)
12X185, 10X205, 8X225, 12X135

DB Rear Delts (bent over)
12X25, 10X30, 8X35, 6X40

Back Extensions
12XBW, 10X10, 8X25, 6X35, 6XBW

[JeremyLeon]

10/15

80% Max = 175~

5X175
5X175
5X175
5X175
5X175
5X175
5X175

Roman Chair Leg Lift
25XBW, 25XBW, 25XBW, 25XBW

Cardio
10 Minutes on Elliptical 75% difficulty



Felt strong today.. tomorrow gonna be rough.. MHN

[JeremyLeon]

Legs / Forearms
Morning weight: 183.9

Squats
12X135, 10X185, 8X205, 6X225

Hamstring Curls (on machine belly down)
12X110, 10X120, 8X130, 6X140

DB Lunges
15XBW, 15XBW, 15XBW, 15XBW

Quad Extension (on free weight Nautilus machine)
12X90, 10X100, 8X125, 6X135, 6X45

SUPERSET:
Abduction (on machine)
8X80, 8X95, 8X110
Adduction (on same machine)
8X80, 8X95, 8X110
Glute Extension
8X100, 8X115, 8X130

Seated Calf Raises
12X50, 10X95, 8X110, 6X125, 12X50

Reverse Forearm Curls (flat barbell)
12X60, 10X70, 8X80, 3X90, 6X60

Dumbbell Forearm Curls (roll weight to finger tip)
12X45, 10X55, 8X65, 6X75, 12X45

Wrist Twists
12X20, 10X25, 12X30, 12X20

heavy day... just like i assumed. shoulder is acting up a bit so i been doing resistance band training to increase range of motion.

[JeremyLeon]

80% of max = 185~

4X185
4X185
4X185
4X185
4X185
4X185
4X185
4X185

Roman Chair Knee Raises
12X20, 10X25, 8X30, 6X35, 6XBW, 6XBW

Decline Sit-ups (steepest setting possible)
12XBW, 10X10, 8X25, 6X35, 6XBW, 6XBW

DB Oblique Side Crunches
12X50, 10X70, 8X90, 6X100, 12X50

[JeremyLeon]

Bicep / Calves
Morning Weight: 184.8

Standing Barbell Curls
12X65, 10X85, 8X105, 3X115, 3X115

Calf Press 1 (on free weight incline leg press)
12X180, 10X270, 8X360, 6X450

Hammer Curls (standing)
12X40, 10X50, 8X55, 6X65

Calf Press 2 (on free weight incline leg press)
12X450, 10X540, 8X630, 6X720
Drop Set --> two plates at each time... about 3-5 reps until i died in the end at 180

Dumbbell Curls (preacher)
12X30, 10X35, 6X40 then 2X40, 3X45 then 2X45 then 1X45

Seated Calf Raises
12X50, 10X75, 8X100, 6X125, 12X50

Reverse EZ Curls (standing)
12X65, 10X75 (last two were sloppy), 8X80 (last 3 were sloppy), 6X90 (all were sloppy i was dead at this point), 6X65

Felt proud did the workout in about an hour... big day tomorrow

[JeremyLeon]

Finished it out strong...
85% Max ~200

3X200
3X200
3X200
3X200
3X200
3X200
3X200
3X200
3X200
3X200

Flat Bench Leg Lifts and Lower Ab Crunch
25XBW, 25XBW, 25XBW, 25XBW

Cardio - Elliptical
10 Minutes

Chest again tomorrow... starting phase 2... ready

[JeremyLeon]

10/20

70% Max +10 ~175

6X175
6X175
6X175
6X175
6X175
6X175


Decline Sit-ups (steepest setting possible)
12XBW, 10X10, 8X25, 6X35

Roman Chair Knee Raises
12X20, 10X25, 8X30, 6X35

DB Oblique Side Crunches
12X50, 10X70, 8X90, 6X100

Superset-->
Decline Sit-ups - 12XBW
Knee Raises - 12XBW
DB Side Crunch - 12X50
10-13-2010 10:48 PM

[JeremyLeon]

Back n traps

damn... let me just say that i am shot right now.. anyways

Dead Lifts (double over hand grip)
12X135, 10X205, 8X235, 6X275

Weighted Close Grip Pull-ups (shoulder width half reps from chin over bar to 90 degrees, shoulder is f*d)
12XBW, 10X5, 8X10, 4X25

Bentover DB Rows (w/straps)
12X70, 10X80, 8X90, 6X105

DB Pullovers
12X45, 10X55, 8X65, 6X75

DB Shrug (w/straps)
12X75, 10X90, 8X105, 6X125

BB Shrug (in front shoulder width)
12X135, 12X135, 12X135, 12X135, 12X135

DB Rear Delts (bent over)
12X25, 10X30, 8X35, 6X40, 12X25

Back Extensions
12XBW, 10X10, 8X25, 6X35, 12XBW

I am beyond exhausted at this point... gonna have to take a few days to relax after i finish smolov... i got 12 more straight days. no quitting.

[JeremyLeon]

ok so I may have a minor slap tear... should has been bothering me so im gonna try n switch some things up in the next few weeks to let it recover

10/22

80% Max + 10lbs = 185~

5X185
5X185
5X185
5X185
5X185
5X185
5X185

Roman Chair Leg Lift
25XBW, 25XBW, 25XBW, 25XBW

Cardio
10 Minutes on Elliptical 75% difficulty

been getting a better workout with the chest presses when I bend elbows in.. less pressure on shoulder and better squeeze. Aside from the shoulder injury the benching is going well. Legs tmmrw.

[Ironlife]

Best of luck mate, just finished smolov myself for chest in 3 short weeks went from 262 -272 so a nice 10lb gain, i was very close to locking out 275 as well so a gain from 10-20lb should be expected for you all the best.
Try and limit upper body work like heavy DB Presses and incline Chest work

[JeremyLeon]

Legs / Forearms
Morning weight: 184.5

Right knee is popping at 90 degree flexion and left shoulder is shot.. time to switch up from heavy to some lighter better formed training...

Squats
10X135, 10X135, 10X135, 10X135, 10X135

Hamstring Curls (on machine belly down)
10X100, 10X100, 10X100, 10X100, 10X100

DB Lunges
didnt do any today because my knee is bothering me

Quad Extension (on free weight Nautilus machine)
10X90, 10X90, 10X90, 10X90, 10X90

SUPERSET:
Abduction (on machine)
10X110, 10X110, 10X110
Adduction (on same machine)
10X80, 10X80, 10X80
Glute Extension

10X115, 10X115, 10X115

Seated Calf Raises
12X50, 10X95, 8X110, 5X135, 12X50

Reverse Forearm Curls (flat barbell)
10X60, 10X60, 10X60, 10X60, 10X60

Dumbbell Forearm Curls (roll weight to finger tip)
10X50, 10X50, 10X50, 10X50, 10X50

Wrist Twists
15X20, 15X20, 15X20, 15X20


a little upset that i cant stick to the heavier weight but.. im in this to look sexy not be the next strongman... MHN.

[JeremyLeon]

80% of max = 200~

4X200
4X200
4X200
4X200
4X200
4X200
4X200
4X200

Roman Chair Knee Raises
12X20, 10X25, 8X30, 6X35, 6XBW, 6XBW

Decline Sit-ups (steepest setting possible)
12XBW, 10X10, 8X25, 6X35, 12XBW

DB Oblique Side Crunches
15X50, 15X50, 15X50, 15X50

barely ate anything.. kinda f-d on my part but whatever i had a busy day...

[JeremyLeon]

Felt real strong today... calves are hating me tho

Bicep / Calves
Morning Weight: 179.5
Standing Barbell Curls
12X65, 10X85, 8X105, 4X115, 2X115

Calf Press 1 (on free weight incline leg press)
12X180, 10X270, 8X360, 6X450

Hammer Curls (standing)
12X40, 10X50, 8X55, 6X65

Calf Press 2 (on free weight incline leg press)
10X450, 10X450, 10X450, 10X450, 10X450, 15X180

Dumbbell Curls (preacher)
12X30, 10X35, 6X40 then 2X40, 3X45 then 2X45 then 1X45

Seated Calf Raises
12X45, 10X80, 8X90, 6X100, 12X45

Reverse EZ Curls (standing)
12X65, 12X65, 12X65, 12X65

tomorrow is the cap of week 2 of smolov 210 on bench for 10 sets 3.. but first, delivering muffin mix all day for my uncle haha ok time to eat more.. mhn

[JeremyLeon]

Best of luck mate, just finished smolov myself for chest in 3 short weeks went from 262 -272 so a nice 10lb gain, i was very close to locking out 275 as well so a gain from 10-20lb should be expected for you all the best.
Try and limit upper body work like heavy DB Presses and incline Chest work

yeah definitely no pressing during this... plus my shoulder has been hurtin.. i think its the beginning of a tear of some sort.. been doin some shoulder rehab excersises and bending elbows in to avoid delts as much as possible.. slow repping, anyways if u look at the routine it eliminates tricep, chest, and shoulder excersises with the exception of traps and rear delts.. but good **** being the same height and owning my max ahhaha.

[JeremyLeon]

Today was tough... long day of driving all over the island and irregular meals. Anyways I hit the weights like it was my business regardless.

85% Max ~210

3X210
3X210
3X210
3X210
3X210
3X210
3X210
3X210
3X210
3X210

Flat Bench Leg Lifts and Lower Ab Crunch
25XBW, 25XBW, 25XBW, 25XBW

Cardio - Elliptical
10 Minutes

Chest again tomorrow... starting phase 3... i'm ready there's no stopping me

[JeremyLeon]

Ok so its the final countdown... time to do this

70% Max +20 ~185
Morning Weight: 183.8

6X185
6X185
6X185
6X185
6X185
6X185


Decline Sit-ups (steepest setting possible)
12X5, 10X10, 8X25, 6X35

Roman Chair Knee Raises
12X20, 10X25, 8X30, 6X35

DB Oblique Side Crunches
15X50, 15X50, 15X50, 15X50

Superset-->
Decline Sit-ups - 15XBW
Knee Raises - 15XBW
DB Side Crunch - 15X50

Feeling great. nervous for the last day but i'm most definitely gonna pull threw. Shoulder is feeling better keeping up the prehab and rehab exercises. No stopping, no matter what... MHN

[Ironlife]

Workouts looking good man, thanks for the add.

[JeremyLeon]

Dead Lifts (double over hand grip)
10X135, 10X135, 10X135, 10X135

Neutral Grip Lat Pulls
10X150, 10X150, 10X150, 10X150

Bentover DB Rows (w/straps)
10X70, 10X70, 10X70

DB Shrug (w/straps)
10X75, 10X75, 10X75

BB Shrug (in front shoulder width)
10X135, 10X135, 10X135

DB Rear Delts (bent over)
12X25, 10X30, 8X35, 8X40

DB Pullovers
12X45, 12X45, 12X45, 12X45

Back Extensions
15XBW, 15XBW, 15XBW, 15XBW

Back was beyond shot during the workout.. biceps were aching.. damn i cant wait to take a few days off!!

[JeremyLeon]

80% Max + 20lbs = 195-200~

5X195
5X195
5X195
5X195
5X200
5X200
5X200

Roman Chair Leg Lift
25XBW, 25XBW, 25XBW, 25XBW

[JeremyLeon]

Legs / Forearms
Morning weight: 180.7

Squats
10X135, 10X135, 10X135, 10X135, 10X135

Hamstring Curls (on machine belly down)
10X100, 10X100, 10X100, 10X100, 10X100

DB Lunges
didnt do any today because my knee is bothering me

Quad Extension (on free weight Nautilus machine)
10X90, 10X90, 10X90, 10X90, 10X90

SUPERSET:
Abduction (on machine)
10X110, 10X110, 10X110, 10X110
Adduction (on same machine)
10X80, 10X80, 10X80, 10X80
Glute Extension
10X115, 10X115, 10X115, 10X115

Seated Calf Raises
10X90, 10X90, 10X90, 10X90, 10X90

Reverse Forearm Curls (flat barbell)
10X60, 10X60, 10X60, 10X60, 10X60

Dumbbell Forearm Curls (roll weight to finger tip)
10X50, 10X50, 10X50, 10X50, 10X50

Wrist Twists
15X20, 15X20, 15X20, 15X20


Getting much stronger.. but lifting for form not strength

[JeremyLeon]

Ok so I had to overcome the post Halloween hangover... and hit 32 reps of 210 on bench... ha no problem! one more chest day... bring the noise baby

Chest / Abs
10-31-10

80% of max +20 lbs. = 210~

4X210
4X210
4X210
4X210
4X210
4X210
4X210
4X210 --> on this set i had a spotter who didn't touch the bar but on the very last rep i had to work..... it took about 20 seconds of straight pushing to get up the last rep. no spot tho, i'm proud of myself for pushing it out. wrist started to hurt a bit but i'll be fine

Roman Chair Knee Raises
12X25, 10X25, 8X30, 6X35

Decline Sit-ups (steepest setting possible)
12X5, 10X10, 8X25, 6X35

DB Oblique Side Crunches
12X50, 10X70, 8X90, 6X100

Superset:
Knee Raises - 15XBW
Decline Sits - 15XBW
DB Obliques - 15X50

definitely feeling exhausted.. the smolov program is just as difficult as i imagined... 2 more days and then i get a break.. time to do work baby

[JeremyLeon]

I love seeing fat, un-trained, young kids voting negatively on the poll... u kids should get off the internet and start lifting instead of training your fingers on a keyboard and mouse. Also, this routine isn't built for pussies so if u don't like it... maybe u should join gymboree or planet fitness u herbs

[JeremyLeon]

Bi's n Calves Babyyyyy --> St8 Killin it
Morning Weight: 179.9~

Standing Barbell Curls
6X105, 6X105, 6X105, 6X105, 6X105

Calf Press 1 (on free weight incline leg press)
12X180, 10X270, 8X360, 6X450

Hammer Curls (standing)
12X45, 10X50, 8X55, 6X65

Calf Press 2 (on free weight incline leg press)
12X450, 10X450, 10X450, 10X450, 10X450, 12X180

Dumbbell Curls (preacher half reps for hitting peak )
12X30, 10X35, 8X40, 6X45

Seated Calf Raises
12X50, 10X75, 8X100, 6X125, 12X50

Reverse EZ Curls (standing)
12X65, 12X65, 12X65, 12X65

Damn... arms and calves are going crazy right now but improving vascularity.. tomorrow is the big day.. 21 straight training and the cumulation is CHEST manana. Sleeping hard and eating hard tonight. Stay tuned -- MHN --

[JeremyLeon]

Aight i binged hard at 4am had 1600+ cals of fatty dunkin donut food.. mad energy during the day and hit the gym at the right time.... KILLED IT!

SMOLOV
Final Day 7


85% Max + 20-25 lbs ~220

3X220
3X220
3X220
3X220
3X220
3X220
3X220
---bumped it to 225 yeah boyyyy ---
3X225
3X225
3X225

Flat Bench
15X135

Incline Bench
15X135

Incline Flyes
15X30, 15X30, 15X30, 15X30

Flat Bench Leg Lifts and Lower Ab Crunch
25XBW, 25XBW, 25XBW, 25XBW


Finished up strong.. have a crazy pump and im ready for a few days of R&R..
Stay tuned

MHN

[Ironlife]

Nice stuff, cant wait to see what your max is!

[JeremyLeon]

Nice stuff, cant wait to see what your max is!

yeah im definitely psyched... switching up to a 3day split for a few weeks and then smolov for seated rows.. gonna beast the hell outta that! will let you know im binging on crappy food to overload on cals before i go into the next workout routine... then clean bulking for a few more months. ill keep u posted

[JeremyLeon]

barely stalled w 260 so im assuming a very minimum of 250 --- 20-25lb increase after 3 weeks of smolov jr. yeah boy