Smitty's Nonsense Filled Workout Log V2.0

[sSmitty93]

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.

[sSmitty93]

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
"
"

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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
"

[sSmitty93]

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

[sSmitty93]

1/6/12 LEGS



SQUATS:
280x8
"
"

LEG PRESS:
630x10
720x10
"

LEG EXTENSION:
100x12
"
"

LEG CURL:
140x12
"
"

den calves

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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.

[sSmitty93]

1/11/13 PUSH

What a complete chit workout.

Everything for chest basically blew. Well everything blew really.

Hopefully tomorrow is better.

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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.

[sSmitty93]

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.

[sSmitty93]

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

[sSmitty93]

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
"
"
"
"

[sSmitty93]

C1W2 DEADLIFT

DEADLIFT
265x3
305x3
340x8 PR!

GOOD MORNING
135x10
"
140x10
"
"

Abs

[sSmitty93]

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.

[sSmitty93]

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.

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

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

[sSmitty93]

5/3/1 C2W1 DEADLIFT
275x3
310x3
350x3
390x1
"
"

Assistance:

Front Squat
140x8
160x8
190x6

Good Mornings
150x10
"
x8

Weighted Sit-Ups

[sSmitty93]

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