Smitty's Nonsense Filled Workout Log V2.0

[sSmitty93]

LEGS
So many dropsets.

Squat
Worked up to 300x4, still losing strength sadface.jpeg. Then did 275 for like 7, dropped to 225, to 135, etc...

Leg Press
Worked out at my College gym and it only goes up to 6 plates each side. Did 6x10, dropped to 5, to 4... to 3...

Leg Curl
Worked with 100 for 10 reps.

Calf Press
Went up to 3 plates each side for 12-15.

[sSmitty93]

STRENGTH PUSH
In an attempt to maintain what strength I have left.

DB Bench
Did 80s by 5 for 3 sets. Technically this is a PR, since I never do dumbbells lol.

Close-Grip Bench
3 sets of 135 for 10. Kind of sucked. Whatever.

Attempted to DB Shoulder Press here, didnt happen. Ended up doing 3 sets of bodyweight dips.

[sSmitty93]

STRENGTH PULL
Not a bad workout, made me feel betta.

Deadlift
Worked with 365 for 3 sets of 5. Was some back rounding for sure, but I felt good.

T-Bar Row
Went up to 2 plates and a quarter for 3 sets of 10. Wider grip this time, was niiiiiiiiiiiiiiiiice.

Pullups
Did 2 sets of 6 with 25lbs added, then the last set was 8 reps.

Face Pull
2 sets of 70 for 10, no big deal here.

BB Curl

[sSmitty93]

LEGS

Hack Squat
Went up to 2 plates each side, kept the weight moving quads felt good.

Leg Press
Only 5 plates each side here, 3 sets of 12.

Leg Extension

Lying Leg Curl/Seated Leg Curl Superset
Really burned out my hams.

Seated Calf Raise

Situp/Crunch Superset

[sSmitty93]

PUSH
Pretty good workout today really gave me the boost I needed!

Incline BB Bench
Worked with 1 plate for 3 sets of 10, strength is down, but the reps were good.

Hammer Strength Flat Bench
First time doing these, worked with a plate and a quarter for 2 sets of 12, then a final dropset.

Incline Cable Fly

Did some ridiculous amount of drop setting bs here for side delts, burned.

Overhead Tricep DB Extension
Only 60lbs on this, slow and controlled.

Then a bunch of pulldowns.

[sSmitty93]

PULL

Lat Pulldown
Havent done these in a while, went up to 140 for 3 sets of 10, then 2 half reps. Drop set on last set.

Cable Pullover
Didnt really like these, used to do em so figured I give em a try. Eh.

Hammer Strength Row
Went up to 2 plates and a 10 for 12 reps, 3 sets. Last set was a drop.

Cable Row
Worked with.. 120 I think for 2 sets.

Cable Rear Delt Fly

Preacher Curl

Concentration Curl

[sSmitty93]

STRENGTH PUSH

DB Flat Press
Worked with 85s for 3 sets of 5, so technically another PR!

OHP
Did 3 sets of 10 with 95, my endurance is shot.

DB Rolling Tricep Ext

[sSmitty93]

STRENGTH PULL

Deadlift
Went up to 405x2 on this! A huge PR, especially at my current weight, very happy with it.

T-Bar Row
Worked up to 2 plates and a 20 for 3 sets of 10. Form was a bit sloppy at the end but Im focusing on moving weight today.

Face-Pull
Went up to 70lbs I believe for 2 sets of 10.

BB Curl
Went a bit heavier and worked with 95 for 3 sets of 6.

[sSmitty93]

LEGS

Squat
Normally I wouldnt do Squats on my 2nd leg day, but I was with a friend and I pushed him to get 3 plates so I ended up Squatting too. Went up to 315x2, which is a PR at this weight, then dropsetted to 2 plates, to 1...

Hack Squat
Man these suck. Worked with 2 plates and a 5 each side. 3 sets of 12.

Lying Leg Curl/Seated Leg Curl SS

Seated Calf Raise

[sSmitty93]

PUSH

Bench Press
Dont normally start with this but trained with a friend again. Worked with 185 7ish reps, then dropset on the last one.

Incline Machine

Decline Machine Chest Squeeze Thing
Friend showed me some variation of the decline machine which made it squeeze the muscle alot more.

Rope Pushdown

Dip Machine
Went up to 4 plates 8-12 reps 3 sets.

Skullcrushers
Triceps were tapped these sucked. Endurance is non existent.

[sSmitty93]

Hopping back on the 5/3/1 wagon. Feelsgoodman

5/3/1 C1W1 PRESS
Just going to list the top sets as these are the ones that really matter.
120x8, shoulders were still fried from my push workout, so Im happy with this. I also worked with a 55lb bar instead of a 45lb one but Im too lazy to do simple math.

Assistance:
BBB (5x10 @ 50%)
Think Im going to be using BBB for awhile, want to keep it simple since Im still cutting.

Finished with some side raises, rear delt work, and biceps, again. Was with a friend and he made me.

[sSmitty93]

C1W1 DEADLIFT
Worked up to 315x12. It wasnt heavy, but my stamina is non-existent at this point. Cant wait to be atleast eating maintenance calories.

Assistance:

BBB

Ab Wheel
5x15 I suck at these.

[sSmitty93]

C1W1 BENCH
170x8 every rep paused. Still nothing special, but Ill take it.

Assistance:
Worked out with 2 friends today so assistance was different than as planned.

Incline Machine
Got a good pump with these.

Decline Machine Variation
Sat to our sides and really squeezed the pecs on this.

Then did triceps to finish off.

[sSmitty93]

C1W1 SQUAT
Did 250x5 paused reps. Didnt go for any rep maxes too tired.

Assistance:
BBB

Abs

[sSmitty93]

5/3/1 C1W1 DEADLIFT (I started over lol)
Worked up to a final set of 310x15. Regret not going for more but still pleased.

T-Bar Rows
Worked with 2 plates for 8-12, then 15 reps on the last set.

Sternum-Pullups
Felt these great. 3 sets of 10-12.

Face-Pull/Rear Delt Fly SS

Rope Hammer Curls
Did these while holding the little balls at the end of the rope, really felt it in the forearms.

DB Curls

Ab Rollouts

[sSmitty93]

5/3/1 C1W1 BENCH
Worked up to 165x12. Nothing amazing but Ill take it!

Incline DB Press
Did 3 sets of 70sx8. Gonna work for more reps next week.

Pec Deck
Got a great pump with this, higher reps, think I did 100lbs.

Rope Pulldown
Awesome pump on this, 3 sets with 100lb for 12, last set was a dropset.

Overhead Ext.

[sSmitty93]

5/3/1 C1W1 SKWAT
Went up to 220x20. Not bad in my book.

Horizontal Leg Press
Really like this one over the regular Leg Press can feel it in my quads more. Only needed 4 plates each side, 3 sets of 12, last set went to 20.

Romanian DL
Went up to 225 for 3 sets of 8. Didnt want to but I had to work in with a guy who refused to go lower.

Leg Ext./Leg Curl SS

Calves & abssssss

[sSmitty93]

5/3/1 C1W2 PRESS
Pretty awesome workout today, hit 115x12 which Im pretty happy with.

DB Shoulder Press
Did 3 sets of 10 with 60s so thats a PR from last time, gonna' move up to 65s next week!

Machine Side Raises
Got a good pump with these, 3 sets for 12 with 60 then I think I got 15 on the last set.

Cable Side Raises
Did some holds at the top with these, real light weight 15 reps.

Skullcrushers
Gonna' start training tris twice a week, did 80 for 2 sets of 8 then a set of 10, which I think is a PR?

Rope Pulldowns

[sSmitty93]

5/3/1 C1W2 DEADLIFT
Had another great session, went up to 330x13, real happy with it.

T-Bar Row
Did 2 plates + 2 10s I believe, 3 sets of 10.

Sternum Pull-Ups
Didnt get quite as many as last time, around 8-10 reps 3 sets.

Face-Pull/Rear Delt Fly SS
BURNS

Rope Hammer Curls

One-Arm DB Preacher Curls

[sSmitty93]

5/3/1 C1W2 BENCH
Another awesome workout! 175x12, wouldve gotten more but I untucked my shoulders real early into the set.

DB Incline Bench
3 sets of 10 with 70s! Big PR from last week!

Cable Crossovers

Rope Pulldowns
Went up to 110 for 3 sets of 12!

Cable Overhead Extension
First time doing these and love em! No elbow pain at all.

[sSmitty93]

5/3/1 C1W2 SKWAT
Went up to 235x17!

Horizontal Leg Press
Moved up to 5 plates each side, 3 sets of 10, last set went to 15.

Leg Ext/Leg Curl SS

Seated Calf Raise
Worked with 2 plates and a 25 for 3 sets of 12.

Dragon Flags

[sSmitty93]

I havent logged all week!

5/3/1 C1W3 PRESS
Worked up to 120x11!

5/3/1 C1W3 DEADLIFT
Worked up to 345x12!

5/3/1 C1W3 BENCH
Worked up to 185x10!

[sSmitty93]

5/3/1 C1W3 SKWAT
Went up to 250x18! Big PR for me.

Horizontal Leg Press
Attempted 6 plates only got it for 5, then did 1 set of 6 with 5 and a quarter, then one for 8.

Leg Curl/Leg Ext. SS
Did the stack on both for 8-12.

Seated Calf Raise
2 plates and a quarter for 3 sets of 15, bumping up the weight next week.

Dragon Flags

Weighted Crunches

[sSmitty93]

5/3/1 C2W1 PRESS
No deload, feel great still. Went up to 110x14, nothing great but Ill take it.

DB Press
Worked with 70s for 3 sets of 6, PR there!

Machine Side Raise
Worked with 80 for 3 sets of 10, 12 on the last.

Cable Side Raise

Skullcrusher
Used 90 for the first time, 2 sets of 6, 1 set of 5. PR!

Pushdowns
Did the stack for 2 sets of 12! Big PR!

[sSmitty93]

My past two workouts:

5/3/1 C2W1 DEADLIFT
Went up to 315x17, really wanted more but my form was starting to go bad.

T-Bar Row
Did 2 plates +10 for 3 sets of 10!

Lat Pulldown
2 sets of 130 for 12 here.

Face Pull/Rear Delt Fly SS
Did 2 sets of 70 for 12 on the Face Pulls.

Rope Hammer Curls
1 set of 150x8, then 2 of 130x10.

DB Preacher Curls
Always sucked at these, 2 sets of 10 with 30.

5/3/1 C2W1 BENCH
Worked up to 170x16, actually pretty happy with this!

DB Incline Bench
3 sets of 75 for 10! PR!

Pec Deck
3 sets of 120x12.

Rope Pushdowns
3 sets of 120x12

Cable Overhead Ext
2 sets of 110x12, then 1 for 15!

[sSmitty93]

Last two workouts:

5/3/1 C2W1 SKWAT
Worked up to 230x24!.

Horizontal Leg Press
2 sets wth 5 plates +25 for 8/10 reps.

Leg Ext/Curl SS
280x12 and 180x15!

Did some bicep work here, just felt like it. :P

Seated Calf Raise
3 plates for 3 sets of 12! PR!

5/3/1 C2W2 PRESS
115x13! Wanted more, but Ill take it.

DB Press
70s for 3 sets of 6 again, sadly no improvement.

Machine Side Raise
Worked with 80 for 2 sets of 12.

Cable Side Raise

Skullcrusher
3 sets of 90 for 6/8/7 reps! PR!

Pushdowns
Did 2 sets with the stack!

[sSmitty93]

5/3/1 C2W2 DEADS
Hit 335x15!

T-Bar Row
2 plates +25 for 3 sets of 10! PR!

Lat Pulldown
3 sets of 140x12!

Face-Pull/Rear Delt Fly SS
2 sets of 80 for 12/10 on Face Pulls.

Rope Hammers
2 sets of 130x12!

Machine Preachers
2 sets of 70 for 12/10!

[sSmitty93]

5/3/1 C2W2 BENCH
Hit 180x14!

Incline DB Press
Got 80s for 6,6 and 7! HUGE PR!

Pec Deck
Hit 130 for 12, 12 and 15! Another PR.

Tricep Pulldowns
Worked with 130, gonna stick with this weight.

Cable Overhead Ext
Got 120 for 10 then 12!

5/3/1 C2W2 SKWAT
Said screw it to a rep max and weight for a new weight PR, and hit 355! So happy!

Horizontal Leg Press
Still on 3 plates+25 but hit it for 2x10 today!

Leg Ext/Curl
200/190

Seated Calf Raise
3 plates for 3x15!

Standing Calf Raise
300/210 drop set here.

[sSmitty93]

5/3/1 C2W3 PRESS
Hit 125x10!

DB Press
70sx8/7/8 finally getting more reps in!

Machine Side Raise
90x12/9 another increase!

Cable Side Raise

Skullcrusher
90x10/9/10 big pr!

Pushdowns
Stackx2x12!

[sSmitty93]

5/3/1 C2W3 DEADLIFT
Said phuck it and went for a new PR and hit 425!

T-Bar Row
Another PR with 2 plates+35 for 6,6 and 8!

Lat Pulldown
Still moving up, 150x12, 10 and 8!

Face-Pull/Rear Delt Fly
Same here, 80x12, 10.

Rope Hammer Curls
The machine kept jamming, but I got 140x10, 8 and 6!

Machine Preacher Curls
Stuck here, 70x12 and 8.