Smitty's Nonsense Filled Workout Log V2.0

[sSmitty93]

5/3/1 C2W1 SQUAT
240x3
270x3
305x3
340x1
"
"

Assistance:

Stiff-Leg Deadlift:
150x8
170x8
200x6

GHRs

Leg Raises

[sSmitty93]

5/3/1 C2W2 OVERHEAD PRESS
95x5
110x5
125x9

Assistance:

Close-Grip Bench:
80x10
100x10
120x10

Side Raise

Face Pulls

Skullcrushers/BB Curl SS

Pic after the workout:

[sSmitty93]

5/3/1 C2W2 DEADLIFT
255x5
295x5
330x10 PR!

Assistance:

Front Squats:
120x10
145x10
165x10

Hamstring Curls

Weighted Crunches

[sSmitty93]

5/3/1 C2W2 BENCH PRESS
135x5
160x5
180x5 Wasnt feeling it today, just went for required reps.

Assistance:

Chins SS'd with all pressing.

Incline Bench:
80x10
100x10
120x10

Incline DB Flys

Hammer Strength Chest-Supported Rows

Overhead Extensions/DB Hammer Curls SS

[sSmitty93]

5/3/1 C2W2 SQUAT
220x5
255x5
290x11 PR!

Assistance:

Romanian Deadlift:
80x10
120x10
160x10

Lying Leg Curls

Leg Raises

Calf Presses

[sSmitty93]

5/3/1 C2W3 PRESS
110x5
125x5
140x5 PR!

Assistance:

Close-Grip Bench:
100x5
120x5
140x5

Chest-Supported Row

DB Side Raises

Skullcrusher/BB Curl SS

[sSmitty93]

5/3/1 C2W3 DEADLIFT
295x5
330x3
370x4 Sorta' disappointed with this but didnt get to work out the time I wanted to.

Assistance:

Front Squat:
160x5
175x5
200x5 All paused at the bottom.

Ham Curls

Situps

[sSmitty93]

5/3/1 C2W3 BENCH
160x5
180x3
200x5 PR!
225x2 PR! Just felt like it.

Assistance:

Incline Bench:
110x5
125x5
140x5

All pressing SS'd with chins.

DB Press

Hammer Strength Row

Overhead One Arm Extension/One-Arm Preacher Curl SS

Post-workout pic:

[sSmitty93]

5/3/1 C2W3 SQUAT
255x5
290x3
325x5 PR!

Assistance:

Romanian DL:
160x5
185x5
210x5

Leg Curl/Leg Extension SS

Calf Press

Leg Raises

[sSmitty93]

5/3/1 C3W1 PRESS
100x5
115x5
130x7 PR but wasnt feeling it today. Headache the whole workout.

Assistance:

Close-Grip Bench:
80x10
105x10
120x10

Chins SS'd with all pressing.

Face Pulls

Side Raises

Skullcrushers/BB Curls SS

Preacher Curls/Pushdowns SS

[sSmitty93]

5/3/1 C3W1 DEADLIFT
260x5
300x5
340x8 PR!

Assistance:

Front Squats:
125x10
145x10
175x10

Leg Curl/Leg Ext. SS

Sit-Up/Back Extension SS

Calf Raises

[sSmitty93]

5/3/1 C3W1 BENCH
140x5
160x5
185x10

Assistance:

Incline Bench:
90x10
110x10
125x10

Chins SS'd with pressing.

Low-Incline DB Bench

Incline DB Flys

Hammer Strength Row

Smith Machine Shrugs

Arms Who cares

[sSmitty93]

5/3/1 C3W1 SQUAT
230x5
265x5
300x12 PR!!!!!!!

Assistance:

Romanian DL:
135x10
160x10
180x10

Wide-Stance Leg Press

Leg Curl/Leg Ext. SS

Leg Raise/Back Raise SS

Standing Calf Raise

[sSmitty93]

5/3/1 C3W2 PRESS
105x3
120x3
135x6 Eh

Assistance:

Close-Grip Bench:
105x8
125x8
140x6 All paused.

Chins SS'd with the blah blah

Side Raises

Reverse Flies

Close-Grip Cable Row

Skullcrusher/BB Curl

Overhead Extension/Rope Hammer Curl

[sSmitty93]

5/3/1 C3W2 DEADLIFT
280x5
320x5 I was only supposed to do 3 I dont know why I did 5.
360x6

Assistance:

Front Squat:
150x8
175x8
200x6 Still all pretty easy.

Hamstring Curls

BB Shrugs

Cable Crunches

Back Extensions

Calf Press

[sSmitty93]

5/3/1 C3W2 BENCH
150x3
170x3
195x3
Then did 225 for a few singles.

Assistance:

Incline Bench:
105x8
125x8
140x6

Chins SS'd w/ all above.

Cable Crossovers

Hammer Strength Rows

BB Curl/Skullcrushers

One-Arm Preacher Curl/Pushdowns

[sSmitty93]

5/3/1 C3W2 SQUAT
245x3
280x3
315x6

Assistance:

Stiff-Leg Deadlift:
160x8
180x8
210x6

Leg Curls

Leg Raises

Back Extensions

[sSmitty93]

5/3/1 C3W3 PRESS
115x5
130x3
145x3 PR!

Close-Grip Bench
115x5
135x5
145x5 All paused
185x5

5/3/1 C3W3 DEADLIFT
305x5
340x3
380x5

Front Squat
165x5
185x5
210x5

5/3/1 C3W3 BENCH
165x5
185x3
205x3

Incline Bench
115x5
135x5
150x5

[sSmitty93]

5/3/1 C3W3 SQUAT
265x5
300x3
335x3

Romanian Deadlift
170x5
195x5
220x5

Leg Curls

Leg Raises

[sSmitty93]

DELOAD WEEK

Will report back in next week.

[sSmitty93]

Going to be taking a break from 5/3/1 for the rest of this cut. Its starting to get depressing how Im not getting any stronger, but it was to be expected. Will for sure hop back on it once I have adequate calories. Will start logging whatever training Ill be doing asap.

[Booooom]

in brah
LOJ approved

[sSmitty93]

Here are my past two workouts. Ive been also doing alot of boxing training along with it. All of this plus the cutting is making it very hard to recover.

SHOULDERS
Friend asked if I wanted to, why not.

DB Shoulder Press
Worked up to a top set of 70sx6.

Upright Rows
Worked up to 100x10 then partials.

Side Raises
Messed around with 20s and did partials at the end.

Trap Bar Shrugs
Started at 3 platesx10, down to 2 plates for 15, then repped out with a plate.

Face Pulls

Pec Dec Reverse Flyes
Just 2 sets to finish off.



LEGS
Took a break from BB Squats here.

Power Squat Machine
Worked up to a top set of 5 plates each side for 8.

DB Step Ups
Just did these with 50s, never did them before.

Hamstring Curls

DONE

[sSmitty93]

PULL

T-Bar Row
Worked up to a top set of 3 plates for 6, couldve done 8 but wanted to keep strict form.

Cable Row
Went up to 140x12.

Rear Delt Cable Flyes
Worked with 25lbs for these, higher reps. 15-20

DB Shrug
Only went with 80s for 15-20.

BB Curl
(weight w/o bar)
50x8x3

Seated Hammer Curls
Only did 2 sets of these with 30s. Good strict form.

Overall good workout, not alot of "width" moves I know, but I could use some more THICKNESS.

[sSmitty93]

PUSH

Incline Bench
Worked up to 155x4 which really blows. Gonna focus on Incline for a while.

DB Bench
Just worked with 60s for 10. Pretty easy.

Incline DB Fly
Light weight higher reps here, 25s for 15.

Side Raise
Worked with 20s, focusing on negative.

Overhead Tricep Extension

Tricep Pushdown

[sSmitty93]

LEGS

Squat
Went real light, wanted to get continuous reps. 3 sets of 275 for 8.

Leg Press
Cant stand Leg Press but said phuck it. Did 3 sets ramping up in weight to a top set of 6 plates each site for 12.

Hamstring Curl

Finished with calf work and abs.

[sSmitty93]

PULL
Worked out with my younger brother and he did awesome, was a great workout overall.

Deadlift
Worked up to 315x12.

Wide-Grip Pullups
Just did bodyweight for 3 sets of 12.

Machine Pullover
Just to finish off the lats.

Hammer Strength Iso-Row
Just 2 plates each side, worked up to a top set of 15 reps.

Pec Deck Reverse Fly

Preacher Curls
Worked with 25lbs (weight w/o bar) each side, then did one set with 45s for 3ish.

DB Curls
Just to finsih up bis.

[sSmitty93]

LEGS

Squats
Felt very weak here, no food, 6am, legs, diabeetus, worked with 295x6 for 3 sets.

Leg Press
Went up to.... 5 plates? 12 reps for 3 sets, really slow.

Stiff Leg DL
Used 155 for these, never done full stiff-legged. 3 sets for 12.

Leg Ext./Ham. Curl Superset
At this point I was feeling sick, did 2 supersets.

Once I got to calves I felt like throwing up, did 2 sets and left.

[sSmitty93]

PUSH
Worked out with a friend today and my workout sort of sucked. Felt very weak today. :/

Bench Press
Ended up not getting any of the weight I wanted, ended up doing a triple dropset just trying to get a pump going.

Smith Machine Inc. Bench
Screwed around with this for the first time. Didnt really count it.

Hammer Strength Incline Machine
Same idea as the flat bench.

Pec Deck
And again.

DB Side Raises
Did heavy partials with 50s for high reps, then dropped down to 15s for full ROM reps.

Skullcrushers
These BLEW. Felt so weak, another exercise I had to use light weight for.

Pushdowns
Just finished up tris with... 100 lbs? 12 or so reps, last set was a drop set.

[sSmitty93]

PULL
Much better workout than yesterday.

T-Bar Row
Worked with 3 plates for 8 reps, 3 sets. So a slight gain there. Ill take it. Finished with a drop set on the last.

One-Arm DB Row
I never do these so I said why not. Went heavy, probably too heavy. Worked up to 100s for 10.

Close-Grip Cable Row
Went up to 130 for 12, really squeezed on these. feltgoodman.

Cable Rear Delt Flyes
Light weight for these, think it was 12.5 or something, higher reps felt good.

EZ Bar Curl
First set got 10 reps with 25s (weight w/o bar) so that was an improvement then did 2 sets of 8.

Hammer Curls