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.
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12-30-2012, 08:36 PM #1
Smitty's Nonsense Filled Workout Log V2.0
Bench: 235
Squat: 365
Deadlift: 425
Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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12-30-2012, 08:42 PM #2
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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12-31-2012, 07:14 PM #3
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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01-02-2013, 12:03 PM #4
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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01-03-2013, 06:42 PM #5
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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01-05-2013, 01:02 PM #6
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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01-06-2013, 01:05 PM #7
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01-07-2013, 04:34 PM #8
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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01-08-2013, 10:42 AM #9
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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01-10-2013, 11:40 AM #10
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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01-11-2013, 01:04 PM #11
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01-12-2013, 08:29 PM #12
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 07:09 PM.
Bench: 235
Squat: 365
Deadlift: 425
Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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01-14-2013, 02:03 PM #13
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01-15-2013, 05:48 PM #14
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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01-16-2013, 12:53 PM #15
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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01-18-2013, 08:24 AM #16
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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01-19-2013, 12:44 PM #17
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
Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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01-21-2013, 08:06 PM #18
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01-24-2013, 05:10 PM #19
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
Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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01-28-2013, 06:18 PM #20
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01-28-2013, 06:23 PM #21
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01-30-2013, 02:15 PM #22
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01-31-2013, 05:19 PM #23
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02-03-2013, 01:57 PM #24
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'sx10Bench: 235
Squat: 365
Deadlift: 425
Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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02-04-2013, 05:38 PM #25
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-UpBench: 235
Squat: 365
Deadlift: 425
Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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02-06-2013, 02:54 PM #26
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02-07-2013, 06:21 PM #27
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
Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
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02-10-2013, 02:10 PM #28
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02-11-2013, 08:43 PM #29
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02-13-2013, 07:00 PM #30
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