Creating a weapon of mass destruction.

[DstryEvrytng]

Nutrition
Cals 2200
Fats 57
Carbs 230
Protien 195

Smolov week 2 day 3
80% + 20 (270) x 3 x 10.....FML.......done......was not easy.

Shoulders and calves 4x10
Seated bent lateral cluster with smolov
25x10
30x10
35x10
40x10. Dirty last 5 reps

Smith calve raise cluster with db front lateral
Calves
2pps x 20
2p + 25 ps x 20
2p + 35ps x 20
3pps x 20...........good rep range and weight.

Front lateral
35x10
40x10
45x10
35x10.... 50's where dirty and killing my elbow So i went down to 35 slow and strict.

Seated calve raise cluster with standing side laterals
Calves
100x20
110x20
120x20
130x16 > 110x8. Good weights and reps again here.

Laterals
20x10
25x10
30x10
35x10 > 20x5. 35's where dirty.

Cable bent rear lateral cluster with calve press on sled
Laterals
20x10
25x10
30x10
35x10

Calves
525x20x4. All different heel positions.

Kinda have been way too nice on the calves lately and go figure they are the same size they where 2 months ago. The 20 rep sets gave me a good calve pump.

Smolov was a mrfr today, tomorrow will be worse.

Ran 1.5 miles in 11 mins 50 seconds after training. Not bad seeing as my legs where done in.

[fittofattofit]

Smolov week 2 day 3
80% + 20 (270) x 3 x 10.....FML.......done......was not easy.

Smolov is not meant to be easy!
That's a big session, and a huge job to hammer the calves and then go on a 1.5 mile run!
All on 2200 cals!
Big DE is going to be getting bigger!

[metalmullisha]

If I did run, I really wouldn't be able to do it after all this squatting. No thank you.

Why don't you to calves raises with the bathroom in the squat rack? That's how I do it. I lay two 25lb plates down, have my toes elevated and there you go. Helps work out the core too.

[DstryEvrytng]

Smolov is not meant to be easy!
That's a big session, and a huge job to hammer the calves and then go on a 1.5 mile run!
All on 2200 cals!
Big DE is going to be getting bigger!

i guess not! Lol. And i forgot a cup a baked beans in the macros so it was more like 2500 cals (fuggin beans). I hope my calves do get bigger. One of the things ive noticed at shows is that even the guys with the legit quads and hams had small calves, way small. So mine need to catch up to my arms. Only an inch to go. Lol

Why don't you to calves raises with the bathroom in the squat rack?

WTF, you have a squat rack in your bathroom. Either spell check got ya again or "bathroom" is lingo idk about. Lol.
That is a good idea, idk why i do them on the smith and using plates on the floor is also a great idea. Ive already crushed almost one entire side of a 3" plastic step box. Lols.

[metalmullisha]

WTF, you have a squat rack in your bathroom. Either spell check got ya again or "bathroom" is lingo idk about. Lol.
That is a good idea, idk why i do them on the smith and using plates on the floor is also a great idea. Ive already crushed almost one entire side of a 3" plastic step box. Lols.

Stupid phone. lol.

Makes zero sense.

I stay as far away from the smith machine as possible. Having that that big weight on my back is a great feeling.

[nwskier]

Nice work on the benching. we're relatively similar strength on those
why not try giving 235/255/275 a go next time?

I need my shoulder to start cooperating and stop my RC from being a phuckn problem, lol.

solid pullups too on those cluster sets

[DstryEvrytng]

Nice work on the benching. we're relatively similar strength on those
why not try giving 235/255/275 a go next time?

I need my shoulder to start cooperating and stop my RC from being a phuckn problem, lol.

solid pullups too on those cluster sets

Thx bro

As soon as i get the 225/245/265 sets for 5 reps on all then i will bump to 235/255/275. The declines are moving up to 245/265/285 next week.
My right shoulder was Bad for about 4 months last year, shyt would feel good and i would push it only to snap it up again. It bothers me once in a while now butnot bad enough to stop training.

[howimliving]

Why don't you to calves raises with the bathroom in the squat rack?

WTF, you have a squat rack in your bathroom

lulz. gotta stand on your penor bro

[DstryEvrytng]

lulz. gotta stand on your penor bro

Id need to be way lower tha atg for that. Lofl.

[DstryEvrytng]

First session with Gluta Tren.
Initial taste and mixibility review is easy. Orange creme tastes like it sounds, leaves no after taste and mixes great. I was a little weird on drinking a flavored drink intra, normally i drink water and train hard enough that even gator aid would probly induce vomit. The Gluta was fine and quite refreshing.

Nutrition
Cals 2200
Fats 55
Carbs 232
Protien 206

Supps = 1 scoop Gluta Tren, 1.5 scoops Con Cret, 1 scoop "extreme shock" pwo (mediocre at best).

Week 2 day 4 of Smolov squat routine base mesocycle. Started on a 315 1rm
85% + 20 (287) 3 sets of 10 reps........ Done........wasnt easy...shyts gettin real now.

Chest and arms 4x10

High cable fly cluster with Smolov
50x10 (warm and stretch)
60x10
70x10
80x10
90x10.... All reps full stretch and 2 second hold at the top.

V grip cable tricep extension cluster with seated fly machine

Tri's
120x10
140x10
160x10
180x8 > 120x5

Flys
90x10
110x10
120x10
130x10

Reverse grip cable tri extension cluster with old school pec deck fly
Tri's
110x10
130x10
140x10
150x10

Pec deck
90x10
100x10
110x10
120x10. Hooked on these, i remember them from training as a kid.

Db tricep kick back cluster with mid pully cable fly
Tri's
20x10
25x10
30x10
35x10

Flys
40x10
50x10
60x10
70x10. Havent done these in a while so kept the weight real low.

I started logging ProMera Gluta Tren today here
http://forum.bodybuilding.com/showth...#post869322091

Should be a good log with decent traffic.

[lonniej]

Good looking workout..

[DstryEvrytng]

Good looking workout..

Thx bruddah!

[fittofattofit]

3 x 10 x 287! 4pps squat has to be on the way!
And great volume for the chest and the arms after the smolov.
And I wouldn't call flyes with 70lb DBs 'going light'!

[metalmullisha]

Havent done these in a while so kept the weight real low.

If these were done with DBs........I swear....somethings gonna happen

[DstryEvrytng]

3 x 10 x 287! 4pps squat has to be on the way!
And great volume for the chest and the arms after the smolov.
And I wouldn't call flyes with 70lb DBs 'going light'!

A 4 plate squat would make me happy as a mofo, i keep reading about guys adding 100# to theyre squat with the smolov so maybe it will happen.

Lols, they where cable flys.

If these were done with DBs........I swear....somethings gonna happen

Naw, cable flys. I just cant seem to get anything from db flys, i was hittin 80's a couple weeks ago and felt it mostly in my arms from holding the dam bell up. Lol. With the cables i get. Onstant resistance, so the squeeze at the top is actually a squeeze instead of just a flex. But im pretty sure i could fly those mid pulley weights with db's. Idk about the 90's but the rest fo sho.

[fittofattofit]

I've been doing a lot of reverse flyes and normal flyes using the TR-X straps when i do my PT sessions. These really force you to control the movement and you can make it harder by changing your foot placement. I've been getting a great squeeze out of these lately

[DstryEvrytng]

I've been doing a lot of reverse flyes and normal flyes using the TR-X straps when i do my PT sessions. These really force you to control the movement and you can make it harder by changing your foot placement. I've been getting a great squeeze out of these lately

Great idea, we only have really light therabands tho .

[DstryEvrytng]

Nutrition
Cals 2372
Fats 55
Carbs 354
Protien 153

Supps
Pre = etreme shock 1 scoop
Intra = 1.25 scoops orange creme Gluta Tren with 1scoop pineapple Con Cret mixed in (tastes like a tropical drink. Noooomms)
Post = 1 scoops ON strawberry whey with 1 scoop pineapple Con Cret. Noms again.

Smolov base mesocycle week 3 day 1. 70% + 30 (250#) 9 sets of 4. Atg.
Only three days of squatting this week. or . Idk.

Smith calve presses. Luster with smolov
3pps x 10
4pps x 10
4p + 25ps x 10 x2
4pps x 10 x4

Seated bb overhead press cluster with seated calve raise

Press (havent done these in a while and disnt know where to start)
95x8
135x5
155x5
175xFAIL. F'n right elbow wouldnt let me even get the movement started. Decent pain at the bottom.

Calves
145x10
190x10
190x7
190x8

Prone laterals cluster with single leg calve press on sled
Laterals
25x10
35x5
40x5
45x5. A little loose on form here.

Calves
305x10
355x10
405x10. Used sled to really stretch calves after all sets.

Db press (was pissed about the bb presses so did these also) cluster with seated bent rear lateral
Press
75x5
80x5
85xFAIL > 75x5. Apparently at the bottom of a shoulder press the golfers elbow tendon gets smashed and hurts like hell. Fml

Bent Laterals
35x5
40x5
45x5

Rope face pulls cluster with leaning side laterals.

Face pulls
110x10
150x5
150x10. Need to switch to using lat pull rack here. Cable tower maxes at 150.

Leaning side lateral
20x10
40x5
45x5
50x5 left arm, right arm was useless.

1.5 miles on treadmill in 11 mins 8 seconds on 1.5 incline.

This golfers elbow tendon is pissin me off in a big way. Im going to need to go light on all rows, pulls and ovrhead presses for a couple weeks. Fml. I need it healthy for this pt instructor training, need to do lots of climbing and pull ups for it.

Gluta Tren was awesome today, ive noticed it gives a little energy and kept me going for 2 hours in the gym. And mixing orange gluta and pineapple con cret is very tasty. I felt like RB at the beach, except i was on my way to the gym in my old loud azz truck smelling cow manure being spread everywhere. Lol

[fittofattofit]

A huge session Big DE! 2 hours of Gluta teen fuelled workout!
Bad luck about the golfer's elbow - I have it at the moment and it's been active for about 3 weeks but it's not getting any worse. I always find it gives me less trouble when I'm using wrist straps for pulls and I focus on keeping my wrists and forearms straight and doing all the pulling through the lats and delts
I don't overhead press though and that's one thing you'll probably have to take it easy on, and rope climbing is guaranteed to get the elbow screaming
Do dips aggravate it at all btw?

And seated OHP 155 is still try strong

I'm still impressed that you're managing to pretty much stick to your old style training regime on top of the smolov
An awesome day - i hope that elbow heals quickly

[DstryEvrytng]

Thx Big Fit!
I have done some bw dips and they didnt seem to bother it. Idk why the presses do, only when the weight is real deep like db's on front delts deep. Once the bells are up its fine.
It doesnt bother me much on over head pulls but the next day i feel its all tweeked up.

Good idea with the pulls, its time for me to really concentrate on not using biceps at all for them.

[DstryEvrytng]

Lil squat vid from the first set of squats today. I was still a bit stiff even after stretching and also forgot to stretch my shoulders (derp). Got a bit forward on the last rep hence the soft spot about midway up. Its only 250 but man that get heavy if you lean in.

I had planned on posting a vid of the last set also but it ended up being cleaner than the first.

[adamsz]

Dude your training regime is impressive as fuark. There's so many things I'm impressed by in the session I don't even know where to start (srs). Can't believe you do all that sh!t on TOP of smolov!

Seated overhead BB press #'s are lookin good for sure. Too bad about the elbow givin you trouble though, srs. I was getting the same thing from benching heavy, so I deloaded for a week, tripled the amount of fish oil I take, and added in super cissus on top of my orange triad for joint support and it went away. I know that's a lot of variables to consider, but never underestimate the power of a deload. Definitely don't wanna risk further injuring it though, so try and take it easy man, which I know is hard for you

Super strong session man.

[DstryEvrytng]

Thx adam, i am on glucosomine/chondroitin but no fish oil. I guess i should get into the wifeys fish oil stash. It suks but i think my arm is fukked, this thing has been on and off for around 8 years and has been tolerable but 3 years ago i snapped it up good on an obstacle course ladder hang. I was in a training enviornment for 4 months and it happened a month in. Not continuing meant not getting the job and the injury would have taken me out so i toughed it out. Also fukked up my right shoulder a week before the arm and same story there. Ive gotten the shoulder mostly solid through training now tho.

[fittofattofit]

Lil squat vid from the first set of squats today. I was still a bit stiff even after stretching and also forgot to stretch my shoulders (derp). Got a bit forward on the last rep hence the soft spot about midway up. Its only 250 but man that get heavy if you lean in.

I had planned on posting a vid of the last set also but it ended up being cleaner than the first.

That squat looked good - depth looked good and no problem with the drive up either.
You are using a very 'high bar' position. That does tend to throw the weight forward so that you can lose the contact through your heels - if it becomes more of a problem when you go heavier then it may help if you can get the bar into a lower position (it all depends on shoulder mobility though)

[DstryEvrytng]

Yup, i forgot to stretch shoulders and lats before i went under the bar and i knew it as soon as i set up but went anyways. Normally i have a lower bar position but not a whole lot lower. Probly about an inch. Need to work on keeping my back more upright i think so i can get a bit lower. My azz and hams are blowing up though so im good with it for now.

When im done with the smolov i plan to really hammer the quads for a while and hopefully keep the legs growing.

[DstryEvrytng]

No training yesterday.

Todays nutrition
Cals 2135
Fats 35
Carbs 467
Protien 145

Supps
Pre = Betancourt Bullnox androrush 1 Serving.
Intra = Gluta tren + Con Cret 1 serving each
Post = ON whey + Con Cret 1 serving each

Smolov base mesocycle week 3 day 2.
75% + 30 (266) 7 sets of 5 reps. Done easily.

Chest 3x5
Incline bb press
225x5x3. Stayed low, no spotter

Flat bb press
245x5x3. Still no spotter.

Decline bb press. Spotter showed up.
245x5
265x5
285x5. Made a 10# bump and got all reps unassisted.

Also did some tri and forearm work but not much.
Felt like shyt today (drank beer yesterday).
Gluta Tren got me thru the session today fo sho and even hit a pr on the decline 285.

[fittofattofit]

The smolov is getting easy hey?! 35 reps of 266 is getting heavy duty
Your legs and @ss must be getting huge!
Nice heavy pressing afterwards, especially considering you were 'beer-assisted'!
Huge volume again

[DstryEvrytng]

Haha. Yeah, more like beer unassisted. Lol.
I always say "man i should just quit drinkin" because of feeling like crap the next day but meh. Ill save no beer time for cutting.

Thx man, my arse and hams are growing like mad and even a lil quad growth also.

[lonniej]

Solid bench work..A 10# bump is impressive at that weight..Good job on the PR..

[DstryEvrytng]

Solid bench work..A 10# bump is impressive at that weight..Good job on the PR..

Thx Lonnie, i was planning on the weight bump but i also wanted the pre sets to be as exausting as last session also so the pr is kinda bittersweet.

Nutrition
IDK. Lol

Supps
Pre = 1MR Green apple 1 serving. Did its job, tates like crap.
Intra = Gluta Tren and Con Cret 1 serving each.
Post = 1 serving Con Cret and a subway 12" italian bmt with mozarrela and viniger. (not mixed) haha.

Misc/what i missed day

Tricep dips and str8 bar curls
Bw x 20
+ 100 x 5
+ 130 x 5
+ 150 x 5
+ 160 x 5. Big PR here. I havent tried a dip pr in a while and nailed it. Wooooottt!

Curls. Really light due to elbow issue
45x10
65x10x4

Decline skulls, c bar
70x10
90x5
110x5
130x5
110x5. Both elbows a bit tweeked on outside.

V grip tri extension on lat pull machine and db alt curls
Tris
60x10
80x5
100x5
80x5. Repped 160 on the cable tower last week. Totally diff game on the lat pull

Curls. Real light due to elbow issue
25x10
30x10
35x10
40x10

Another short session (smolov is taking its toll on my energy) another PR today tho and a decent one +160 tricep dips. WTF! Lol. Really should strart strPping the wrists on those.