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  1. #1
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
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    Smitty's Nonsense Filled Workout Log V2.0



    SMITTY'S WORKOUT LOG

    Come one, come all, hope my lifts, dont stall.

    Current Lifts:
    BENCH: 225
    SQUAT: 315x3
    DEADLIFT: 380x5

    CURRENT WEIGHT: 188

    I am currently cutting, and will be doing so for the next few months. I want to be shredded as fuark come this summer. I'll be following a P/P/L training regimen.

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  2. #2
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
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    12/30/12 PULL



    DEADLIFT:
    380x5

    BARBELL ROW:
    175x8
    "
    "

    WIDE-GRIP PULLUP:
    bwx10
    bwx8
    bwx7

    FACE PULL:
    100x12
    120x12
    140x12

    EZ-BAR CURL:
    (weight w/o bar)
    50x10
    "
    "

    CABLE SPIDER CURL:
    80x12
    100x12
    120x12

    HAMMER CURL:
    40x10
    "
    "

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  3. #3
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    12/31/12 PUSH



    BENCH PRESS:
    185x7
    185x6
    "

    INCLINE DB BENCH PRES:
    60'sx8
    "
    "

    OHP:
    95x8
    "
    "

    FLAT DB FLY:
    25x10
    30x10
    "

    CABLE LATERAL RAISE:
    15x10
    20x10
    "

    SKULLCRUSHER:
    (weight w/o bar)
    40x8
    "
    "

    OVERHEAD DB EXTENSION: (One arm)
    20x10
    "
    x7

    ROPE PUSHDOWN:
    70x12
    "
    x10

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  4. #4
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/2/13 LEGS



    SQUAT:
    275x8
    "
    "

    LEG PRESS:
    540x10
    630x10
    720x10

    LEG EXTENSION:
    Ended up doing a Triple Drop-Set to save time

    LEG CURL:
    140x12
    150x12
    160x12

    CALF PRESS:
    90x15
    180x15
    230x15

    SEATED CALF RAISE:
    70x20
    Went a bit heavier for one more set

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  5. #5
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/3/13 PULL



    ROW:
    180x8
    "
    "

    DUMBBELL ROW:
    50x10
    55x10
    "

    WIDE GRIP PULLUP:
    bwx10
    x8
    x7

    FACE PULL:
    110x12
    120x12
    130x12

    BARBELL SHRUG:
    135x12
    155x15

    EZ BAR CURL:
    (weight w/o bar)
    60x8
    "
    x6

    DB INCLINE CURL:
    25x6
    20x8
    x9

    HAMMER CURL:
    30x7
    25x10
    "

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  6. #6
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/4/13 PUSH



    BENCH PRESS:
    185x7
    x6
    "

    INCLINE DB PRESS:
    65'sx8
    "
    "

    OHP:
    100x8
    "
    x7

    FLAT DB FLY:
    Worked with 25's for sets of 10

    CABLE LATERAL RAISE:
    15x12
    "
    "

    SKULLCRUSHER:
    (weight w/o bar)
    45x6
    40x8
    45x7?

    OVERHEAD DB EXTENSION: (ONE ARM)
    20'sx7
    x8
    x7

    TRICEP PUSHDOWN:
    Worked up to 90 lbs still too light

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  7. #7
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/6/12 LEGS



    SQUATS:
    280x8
    "
    "

    LEG PRESS:
    630x10
    720x10
    "

    LEG EXTENSION:
    100x12
    "
    "

    LEG CURL:
    140x12
    "
    "

    den calves

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  8. #8
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/7/13 PUSH



    BENCH PRESS:
    185x8
    "
    Let my ego get in the way and did some stupid stuff here.

    INCLINE DB PRESS:
    70'sx8
    "
    "

    CABLE CROSS:
    Worked up to 45lbs I believe

    OHP:
    105x8
    "
    "

    CLOSE GRIP BENCH:
    These sucked only used a plate or so.

    SKULLCRUSHER:
    (weight w/o bar)
    40x8
    "
    45x8

    TRICEP PUSHDOWN:
    Worked up to 120lbs

    CABLE LATERAL RAISE:
    Worked up to 20lbs

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  9. #9
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/8/13 PULL



    Sick as sh!t today took it easy

    DEADLIFT:
    395x5 Form SUCKED

    CHEST-SUPPORTED ROW:
    140x8
    "
    "

    WIDE GRIP PULLUP:
    bwx10
    x8
    x7

    FACE PULL:
    Worked up to 130x12 need to make these heavier

    SMITH SHRUG:
    Worked with 135

    EZ BAR CURL:
    (weight w/o bar)
    50x8
    "
    "

    INCLINE CURL:
    20'sx10
    "
    "

    CABLE HAMMER CURL:
    Went from 90lbs to 75s and drop setted

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  10. #10
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
    sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000)
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    1/10/13 LEGS



    SQUAT:
    My lower back was really hurting from last time's Deadlifts, so I wanted to see how many times I could rep 135.
    225x17
    135x55!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!

    LEG PRESS:
    Worked up to 900x6 (PR) then 1000x2 (HUGE PR)

    Did calves and left was so tired.

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  11. #11
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/11/13 PUSH

    What a complete chit workout.

    Everything for chest basically blew. Well everything blew really.

    Hopefully tomorrow is better.

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  12. #12
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
    sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000)
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    1/12/13 PULL

    DEADLIFT:
    Worked up to 400x2. Form was chit didnt go any further for a repeat of last time. Going to take a break from these.

    T-BAR ROW:
    Worked up to 3 platesx8 Really liked these, first time doing them.

    PULLUPS:
    bwx10
    x8
    x7

    PULLOVER:
    Think I got up to 80lbs with these, really enjoy these.

    FACE PULL:
    Worked up to 130 which is the whole stack, gonna need to start adding extra weight.

    SMITH SHRUG:
    Only used 185 for these, felt real good.

    EZ BAR CURL:
    (weight w/o bar)
    50x8
    60x8
    "

    INCLINE CURL:
    20'sx10
    25'sx10
    "

    HAMMER CURL:
    Worked with 40's for these.

    Abs

    Last edited by sSmitty93; 01-13-2013 at 08:09 PM.
    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  13. #13
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/14/13 LEGS

    GREAT LEG DAY.

    SQUATS:
    275x8
    300x6
    315x4 PR!
    335x2 PR!

    LEG PRESS:
    Worked with 810 for 3x10 PR!

    Did some light Romanian DL's and calves

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  14. #14
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/15/13 PUSH

    BENCH PRESS:
    185x8
    195x6
    205x4
    225x1

    PAUSE INCLINE BENCH:
    Just did long pauses at the bottom with 135 for 6-8

    BEHIND THE BECK PRESS:
    95x8
    100x8
    105x6

    DB FLY:
    25'sx10
    30'sx10
    "

    CABLE SIDE RAISE:
    20x12
    "

    DB "SKULLCRUSHER":
    25'sx8
    "
    "

    ONE ARM OVERHEAD DB EXTENSION:
    20'sx10
    x7

    TRICEP PUSHDOWN:
    Dropsetted these to save time

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  15. #15
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    1/16/13 PULL

    T-BAR ROW:
    Worked with 3 plates for 6-8

    PULLUPS:
    50 total reps, changing grip every 10 reps

    DB ROW:
    65x10
    70x10
    "

    FACE PULL;
    Worked up to 160x12

    SMITH SHRUG:
    Worked with 225x15

    SEATED DB CURL:
    Only used 30's for these left arm needs to be brought u quite a bit

    Then did some more biceps but who cares bout dat

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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  16. #16
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
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    SWITCHED IT UP

    1/18/13 LEGS

    LYING LEG CURL:
    110x15
    130x12
    150x10
    170x8
    130x10 DROPSET - 120x10 - 110x10 - 120x25 Partial reps

    SQUAT:
    315x6 PR! DROPSET - 225x6 - 135x6

    ROMANIAN DEADLIFT:
    155x8
    175x8 Felt a good stretch with these.

    HORIZONTAL LEG PRESS: Didnt need nearly as much weight with this. Did a 3 second descend every rep.
    450x10
    "
    "

    CALVESSSSSSSSSS

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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    has a weak bench sSmitty93's Avatar
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    1/19/13 CHEST/SHOULDERS

    BENCH PRESS:
    Worked up to 185x8
    185x4 DROPSET - 135x4

    SLIGHT DECLINE DB PRESS:
    Worked with 60'sx10

    Did some **** incline

    HEAVY PARTIAL SIDE RAISE:
    40'sx45
    "
    "
    " These burned so bad.

    Bench: 235
    Squat: 365
    Deadlift: 425

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    has a weak bench sSmitty93's Avatar
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    Just recently started following the Wendler 5/3/1 program and I am loving it so far. Gone through 2 workouts so far will post asap.
    Bench: 235
    Squat: 365
    Deadlift: 425

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    has a weak bench sSmitty93's Avatar
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    Ive already done a OHP, DL, and Bench Workout, just starting off with this Squat workout.

    5/3/1 C1W1 Squats

    SQUATS:
    215x5
    250x5
    280x10
    135x10
    "
    "
    "
    "

    Attempted GHR's but hams were fried from the DL workout still.

    Abs

    Bench: 235
    Squat: 365
    Deadlift: 425

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    5/3/1 C1W2 PRESS

    PRESS:
    100x3
    110x3
    125x9 PR!

    CLOSE-GRIP BENCH: Done as fast as possible
    135x10
    "
    "
    '
    "

    CHINS: Alternated between regular and close-grip.
    bwx10
    "
    "
    "
    "

    Bench: 235
    Squat: 365
    Deadlift: 425

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    C1W2 DEADLIFT

    DEADLIFT
    265x3
    305x3
    340x8 PR!

    GOOD MORNING
    135x10
    "
    140x10
    "
    "

    Abs

    Bench: 235
    Squat: 365
    Deadlift: 425

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    5/3/1 C1W2 BENCH

    BENCH
    145x3
    165x3
    185x8 No spot would have kept goin :/

    Followed by Decline Bench and Kroc Rows which I need to review my form on.

    Bench: 235
    Squat: 365
    Deadlift: 425

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    5/3/1 C1W2 SQUAT

    SQUAT
    230x3
    265x3
    295x8 PR!

    Followed up by Leg Press and Calves. Gonna start writing down my assistance stuff too again.

    Bench: 235
    Squat: 365
    Deadlift: 425

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    5/3/1 C1W3 MILITARY PRESS

    105x5
    120x3
    135x5


    Assistance:

    Close-Grip Bench
    115x5
    135x5
    155x5

    Chins
    SS'd with all the pressing.

    BB Shrugs
    185x20
    225x15
    225x20

    DB Tricep Extensions/DB Curls
    SS'd 3x25'sx10

    Bench: 235
    Squat: 365
    Deadlift: 425

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    5/3/1 C1W3 DEADLIFT

    285x5
    325x3
    360x5 Not really happy with this, feel like I could have alot more. Hoping once I start eating more Ill be much stronger.

    Assistance:

    Front Squat
    165x5
    190x5
    215x5

    Good Morning
    135x10
    "
    "

    Weighted Sit-Up

    Bench: 235
    Squat: 365
    Deadlift: 425

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    5/3/1 C1W3 BENCH PRESS
    155x5
    175x3
    195x5 PR!

    Assistance:

    Incline Bench
    115x5
    135x5
    155x5

    Chins
    SS'd these with all the pressing.

    Kroc Row
    105x15
    "
    105x10

    OH Tricep Ext/Hammer Curl

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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    5/3/1 C1W3 SQUAT
    250x5
    280x3
    315x4 Would have kept going but no spot :/

    Assistance:

    Stiff-Legged Deadlift First time doing these really enjoyed them.
    160x5
    185x5
    210x5

    Ghetto GHR
    bwx10
    bwx5
    bwx5 These are so hard.

    Leg Raises

    Bench: 235
    Squat: 365
    Deadlift: 425

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    5/3/1 C2W1 MILITARY PRESS
    100x3
    115x3
    130x3
    145x1
    "
    "
    All SS'd w/ chins

    Assistance:

    Close-Grip Bench
    100x8
    120x8
    135x6
    SS'd w/ chins

    Face Pulls

    Side Raises

    Skullcrushers/DB Curls SS

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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    5/3/1 C2W1 DEADLIFT
    275x3
    310x3
    350x3
    390x1
    "
    "

    Assistance:

    Front Squat
    140x8
    160x8
    190x6

    Good Mornings
    150x10
    "
    x8

    Weighted Sit-Ups

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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    5/3/1 C2W1 BENCH PRESS
    145x3
    170x3
    190x3
    210x1
    "
    "

    Assistance:

    Incline Bench
    100x8
    120x8
    135x6

    Kroc Rows

    BB Shrugs

    OH Extension/Hammer Curl SS

    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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