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  1. #1201
    Pipsqueak BubsNBean's Avatar
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    7/2/17 Heavy Legs

    Warm
    X Bands
    High Knees
    Butt Kicks
    Air Squats

    Quad Extensions
    70 x10
    70 x10
    70 x10

    Front Squats
    45 x8
    45 x8
    65 x5
    95 x5
    105 x5
    115 x3
    135 x3
    140 x3

    SLDL
    135 x6
    135 x6
    135 x6
    135 x6

    Smith Bulgarian Split Squats
    Bar x5
    +10s x5
    +15s x5
    +15s x5
    +15s x5

    Lying Ham Curls
    60 x8
    60 x8
    60 x8

    Kneeling Donkey Kicks
    x15
    x15
    x15
    x15

    Hip Thrusts
    45 x6
    95 x6
    95 x6
    95 x6
    95 x6

    Thoughts
    -Doesn't look like much on paper, but this was actually pretty tough
    -Does anyone know how many lbs of resistance are on the typical Smith Machine?
    -Went for a bike ride yesterday, was SUPER humid but only like 90 degrees. But the humidity......
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  2. #1202
    Psych Nurse SophieM's Avatar
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    There is no "typical" Smith machine. Do you know what brand? You can try Google. I've seen Smith weight range from 0 to 45 lbs.
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  3. #1203
    Here by Accident aquamarine84's Avatar
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    I figure as long as I'm using the same smith machine, I just use the weight of the plates. It doesn't really translate into non-smith lifts really. They're really completely different exercises.
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  4. #1204
    Pipsqueak BubsNBean's Avatar
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    Originally Posted by SophieM View Post
    There is no "typical" Smith machine. Do you know what brand? You can try Google. I've seen Smith weight range from 0 to 45 lbs.
    I don't know the brand, maybe I'll pay attention next time

    Originally Posted by aquamarine84 View Post
    I figure as long as I'm using the same smith machine, I just use the weight of the plates. It doesn't really translate into non-smith lifts really. They're really completely different exercises.
    I know the weight on the Smith is not the same as the weight in a free rack, but I'm curious what it does add up to.
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  5. #1205
    Fhtagn! LadyLore420's Avatar
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    I think it's more of a friction coefficient than an actual weight. It seems like the harder you push on a smith machine, the harder it fights back.
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  6. #1206
    Pipsqueak BubsNBean's Avatar
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    Originally Posted by LadyLore420 View Post
    I think it's more of a friction coefficient than an actual weight. It seems like the harder you push on a smith machine, the harder it fights back.
    Yeah, they're silly machines. But the only way I can put weight on my back and balance with one leg behind me! Necessary evil IMO
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  7. #1207
    Fhtagn! LadyLore420's Avatar
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    Originally Posted by BubsNBean View Post
    Yeah, they're silly machines. But the only way I can put weight on my back and balance with one leg behind me! Necessary evil IMO
    Grow a tail, ha.
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  8. #1208
    Pipsqueak BubsNBean's Avatar
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    Catch Up

    I missed logging a few workouts, so I'm going to write what I remember. There was also some hiking and bike-riding in there.

    Back/Bis

    Lat Pulldown
    85 x10
    100 x10
    100 x10
    100 x10

    Cambered Curls
    50 x8
    50 x8
    50 x8

    Concentration Curls
    20s x8
    20s x8
    20s x8

    HS Row
    1PPS +25 x8
    1PPS +25 x8
    1PPS +25 x8

    CG Cable Row
    85 x10
    85 x10
    85 x10

    DB Shrugs
    50s x10
    50s x10
    50s x10

    Back Extensions
    +10 x10
    +10 x10
    +10 x10

    Pressing

    Machine Incline Press
    70 x8
    70 x8
    70 x8

    Flat Bench Press
    45 x8
    65 x5
    95 x5
    115 x3
    125 x2
    135 x1
    *Why was this so hard?!

    DB Lateral Raises
    15s x8
    15s x8
    15s x8

    Skull Crushers
    40 x8
    40 x8
    40 x8

    Pec Dec
    70 x8
    70 x8
    70 x8

    Tricep Pressdown Machine
    90 x10
    90 x10
    90 x10

    Rope Pressdown
    35 x10
    35 x10
    35 x10

    Legz

    Warm
    High Knees
    Butt Kicks
    X Bands

    Front Squats
    45 x8 pause at bottom
    45 x8 pause at bottom
    65 x5
    95 x5
    115 x5
    135 x3
    145 x3 awww yeah!

    OH Squats
    Bar x5
    Bar x5
    Bar x5
    These hurt my wrists like a Mofo... #weakling

    Power Cleans
    45 x5
    45 x5
    65 x5
    65 x5

    Full Cleans
    75 x3
    75 x3
    85 x3
    95 x1
    95 x1
    95 x1

    SLDL
    135 x6
    135 x6
    135 x6
    135 x6

    Smith Bulgarian Split Squat
    +20 x6
    +30 x6
    +30 x6
    +30 x6

    Lying Ham Curls
    70 x6
    70 x6
    70 x6
    Fuuuuuuuu
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  9. #1209
    Hammy Hammy Hobbes thehobbes's Avatar
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    Fistbump.jpg on the front squats!! I think OH squats would hurt my face more than anything... when the bar landed on it. OH squat is a wild and rare beast.
    Current PRs:
    Bench Press: 195x1
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  10. #1210
    Pipsqueak BubsNBean's Avatar
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    Originally Posted by thehobbes View Post
    Fistbump.jpg on the front squats!! I think OH squats would hurt my face more than anything... when the bar landed on it. OH squat is a wild and rare beast.
    Thanks!

    Yeah, OH Squats are a lesson in futility
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  11. #1211
    Pipsqueak BubsNBean's Avatar
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    Pressing

    Warm

    Band Pulls OH
    Band Pulls Front
    PVC Shoulder Mobility

    Free Motion Flyes
    +20 x8
    +30 x8
    +30 x8
    +30 x8

    V Bar Pressdown
    35 x10
    42.5 x8
    42.5 x8
    42.5 x8

    Flat Bench Press
    45 x8
    65 x5
    85 x5
    95 x5
    115 x3
    125 x3
    135 x1

    Smith Behind-The-Neck Press
    +20 x8
    +30 x8
    +30 x8
    +30 x8

    DB Lateral Raises
    15s x8
    15s x8
    15s x8

    BB Front Raise
    35 x8
    35 x8
    35 x8

    Face Pulls
    42.5 x8
    42.5 x8
    42.5 x8

    Push Ups w/ feet elevated
    x8
    x8
    x8

    Thoughts
    -Maybe could have squeaked out 2 reps on the 135 bench press, but I had a foreign spotter and didn't want to deal with it when he inevitably grabs the bar while I'm grinding it out
    -This was a really good workout otherwise, never done behind the neck pressing and it made me sore as sh!t
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  12. #1212
    Pipsqueak BubsNBean's Avatar
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    Legs

    Warm
    X Bands
    High Knees
    Butt Kicks

    Adductors
    150 x15
    160 x15
    160 x15

    Abductors
    130 x10
    140 x10
    140 x10
    140 x10

    Front Squats
    45 x8
    45 x8
    65 x5
    95 x5
    115 x3
    135 x3
    140 x3
    145 x3

    Back Squats
    135 x5
    135 x5
    135 x5

    SLDL
    135 x6
    145 x6
    155 x6

    OH Squats
    45 x5
    45 x5
    55 x5
    55 x5
    55 x5

    BB Hip Thrusts
    115 x6
    115 x6
    115 x6
    115 x6

    Standing Kickbacks
    x15
    x15
    x15

    Seated Calf Press
    130 x20
    140 x20
    140 x20

    Thoughts
    -Ugh, my legs are fried. 145 FS was hard but probably could squeak out 150. I'll go for it next week then cycle off front squats for a bit.
    -OH squats were much better this week. Getting my wrist position straight makes all the difference in the world.
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  13. #1213
    Fhtagn! LadyLore420's Avatar
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    Inspirational workout lady, the volume is hurting muh eardrums. Boom boom badoom.
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  14. #1214
    Team Ogre penny0527's Avatar
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    Why fronts squats cycled in and out?
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  15. #1215
    Pipsqueak BubsNBean's Avatar
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    Originally Posted by penny0527 View Post
    Why fronts squats cycled in and out?
    I'm doing a squat variation every 3-4 weeks, so this block was fronts. Last block was regular. Before that was box. Etc.

    Numbers are going up, so I'm happy.
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  16. #1216
    Pipsqueak BubsNBean's Avatar
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    7/18/17 Back/Bis

    WG Lat Pulldown
    85 x12
    85 x12
    85 x12

    CG Low Row
    90 x12
    90 x12
    90 x12

    Cambered Bar Curl
    40 x8
    40 x8
    40 x8

    Plate Loaded Curl
    25 x8
    25 x7
    25 x8

    Smith Fat Bar Rows
    +70 x8
    +70 x8
    +70 x8
    +70 x8

    DB Rows
    30 x8
    35 x8
    35 x8
    35 x8

    Preacher Curls
    15s x8
    15s x8
    15s x8

    Notes
    -Really going to try to make AM lifting a habit again. I'm just way too wiped at the end of the day to lift very well.
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  17. #1217
    Psych Nurse SophieM's Avatar
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    I don't think I could ever be a morning lifter. Well, when I go to working night shifts I'll lift in the morning, but I'll have been up all night
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  18. #1218
    Pipsqueak BubsNBean's Avatar
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    Originally Posted by SophieM View Post
    I don't think I could ever be a morning lifter. Well, when I go to working night shifts I'll lift in the morning, but I'll have been up all night
    I used to be a die-hard morning lifter, loved it.
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  19. #1219
    Pipsqueak BubsNBean's Avatar
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    7/19/17 Speed Pressing

    Machine Lateral Raises
    15 x10
    30 x10
    30 x10

    Pec Dec
    75 x10
    75 x10
    75 x10

    Machine Shoulder Press
    60 x10
    60 x10
    60 x10

    Straight Bar Pressdown
    35 x12
    42.5 x8
    42.5 x8

    Speed Bench Press
    45 x8
    45 x8
    65 x5
    65 x5
    65 x5
    65 x5
    65 x5
    65 x5

    Thoughts
    -I could swear I did another exercise but cannot remember for the life of me what it was, oh well.
    -SO tired yesterday, but managed to get this in so I'm pleased.
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  20. #1220
    Registered User bigwade800's Avatar
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    Originally Posted by BubsNBean View Post
    I used to be a die-hard morning lifter, loved it.
    you get used to it

    It makes for a better day for me. It's not always fun to get up early but, you adjust.
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  21. #1221
    Team Ogre penny0527's Avatar
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    Originally Posted by bigwade800 View Post
    you get used to it

    It makes for a better day for me. It's not always fun to get up early but, you adjust.
    Agreed. I originally switched so I could get done faster (smaller crowd) and not let it take away from time with my husband. Now that I've switched it's nice to get my lifting done before the day steals all of my energy.

    I get a lot of crap from friends about being "old" because we go to bed so early but 3:30 a.m. is pretty much the middle of the night!
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  22. #1222
    Psych Nurse SophieM's Avatar
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    I've tried morning workouts. They were just horrible. Squat and bench I didn't notice a huge different, but deadlifts. OMG! Cannot deadlift after waking up, no matter time of day it is.
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  23. #1223
    Beard Game Stronk MatTheCur's Avatar
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    Originally Posted by bigwade800 View Post
    you get used to it

    It makes for a better day for me. It's not always fun to get up early but, you adjust.
    Originally Posted by penny0527 View Post
    Agreed. I originally switched so I could get done faster (smaller crowd) and not let it take away from time with my husband. Now that I've switched it's nice to get my lifting done before the day steals all of my energy.

    I get a lot of crap from friends about being "old" because we go to bed so early but 3:30 a.m. is pretty much the middle of the night!
    I'm going to be doing a 180 ... from starting to warm up at 9pm, to starting to warm up at 5am ...

    Also used to lift early, but not sure I could do that anymore with our schedule. The best I can hope for is starting to build a garage gym, and at least do dead/squat days at home ...
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