shitty shitty shitty workout, ive been going to the gym needing a day off but i keep on showing up knowing all too well that it isnt helping.
Only highlight of the workout was i pulled 425x1 not with the best form but i got it up and locked it so i was happy.
ive workout 8 of out the past 9 days… no matter what friday is off, hopefully sat too.
squats/back/bi
squats 210x3, 240x4, 270x7 25 reps. first 2 sets were 5 reps rest were 3 reps
pulls ups 10lbx5xfail 43
chins 10lbsx5xfail 37
preacher 100x4x8 27 w/fg
bb rows 205x3x10 22 dont know what happened
bb curls 65x3x15 w/ fg 42
Ill be on smolov for another 4-5 days and once that is over ill be going back to 5/3/1- im doing the standard 4 day with a second chest day. The second day ill be focusing on db’s, lots of incline work too.
Im going to try to do the 2 chest a week for 2 cycles and maybe do shoulder 2x arms2x depending on how i do. Another thing ill be doing is adding in some cardio, either stairs or stationary and ill be focusing more on ab work. Ill cut back my calories slightly with the intention of getting to 220. Currently im weighing in between 223-226.
Depending on how feb goes I may turn this into a full blown cut in march.
quick workout, did it in 28 mins pretty tiring
db incline 90x4x8 26
db flat 90x4x8 24
dips 3x15 38
smith incline 165x3x5 15
good pump
squats 210x3, 240x3, 270x3x4, 290x1, 300x1 good workout, finally got past that mental barrier of 300, it felt easy i think 315 is rather do able.
it feels weird doing such light weights on squats since doing smolov ive only done atg squats and it made me realize how weak i really was. I wouldnt say I was a 1/4 rep squatter but I wasnt going to parallel (sp). I think ill stick with atg it made my ass and thighs blow up which is good and bad. I now have an ass, but I also cant fit into 4-5 pairs of pants anymore. Tomorrow is a back/bi day, and wednesday will be my last day on smolov!
On friday/saturday ill be starting 5/3/1, im looking forward to it.
back/bi
bb rows 215x3x8 24
db rows 85x3x20.15.12
cb curl 25 per side x4x8 24
db curl 25x2x10
I forgot my fat gripz, so that was a bummer. I worked out at a different gym than i normally do and this one for whatever reason keeps the temp a good 5 degrees or more warmer than my regualr one and i was sweatting bullets the whole time. On the bright side they had a real thick curl bar that i like, so i lowered the weight and made sure i used good form on them. overall it was ok, tomorrow is my last day on smolov im pretty happy with that.
today was my last day on smolov, it was a long 9 weeks. Im happy it is over the best part is I really enjoy doing squats now. I started this on 11/21 and i used a 318 max based on ATG. Before smolov I was inbetween the 1/4 jerk off and the parallel squatter. For the whole time I decided i would go ATG everytime, even if that meant I would have to take more sets to finish the workout. I gained about 12-13 lbs of BW and as of the 12/31 i gained 1/2 inch to each thigh. I assume that number will be higher but I only do measurements on the last day of the month. As of right now ive added 18 lbs to my max, though I feel I wont see all of the benefits until sometime next week as my legs get some much needed rest.
squats 225x3, 275x1, 305x1, 315x1 225x5
HS behind neck press 140x3, 190x2, 210x1 230x0 got 1/2 way up and lost it
CBCGBP 50x10 60x3x10,8,8
day 1 of 5/3/1
deads 275x5, 290x5, 310x13
deads 225x3x10 30 was shooting for 5x10 but i was exhausted
chins 5x20lbsxfail 32
preacher curls 100x4x9,6,7,5
db rows 90x15,10 r 90x10,5 l
exhausted and ran out of time. tomorrow is bench
day 2 of 5/3/1
in Bench 170x5, 180x5, 190x11
db incline 90x4x6,4,7,5 really felt heavy…
db flat 70x3x12 36
cbcgbp 60x3x8 6,6,5
15 mins stair climber level 3
monday is squats
took measurements today everything increased which is good and bad. I think its time to start leaning out waist and stomach are getting too big. My thighs increase 1 1/2 inches over the 10 weeks of smolov though.
About to do squats for the first time since ending smolov 5 days ago.
hmmmm the workout didnt start all that well
squats 225x5, 240x5, 255x6! I could have gotten more but i had a real bad lower back pump/pain i was planning on getting at least 10 reps
squats 185x3x10 30
squat press 360x3x15 45
leg ext 100x3x10 30 supersetted with
leg curls 90x3x10 30
db curls 45x3x8 24 this is where the lower back pump went away
preacher 100x4x8 8,7,7,6
random standing calf stuf
dm hammer 40x3x10 30
stairclimber 12 mins level 4
military 125x5, 135x5, 140x9
military 120x5x10 50
lat raise 35x3x15 43
rear delt 703x15 40
chest
db incline 90x4x8 32
db flat 90x4x8,5,6,5 24
dips 3x15 40
pec deck 90x3x8 22 2 sec hold each rep
tomorrow is off, next day is deads
deads 290x3, 310x3, 330x9
deads 225x3x10 30
chins 5x20xfail 33
preacher 100x4x31
2 handed fm rows 50x3x 46
bb curls 65x3x 54
db rows 70x2 x 20,15 r 20, 12 l
bench 180x3, 190x3, 200x11, 135x20
db incline 80x5x10 10,10,8,8,7
db falt 75x3x10 10,8,9
rope pd 50x3x15 45
pec deck 75x3xfail 3 sec squeeze 10,7
after db flats my left elbow was pissed
got on the stairclimber and about 3 mins in my quad was cramping so i decided to go home.
because of scheduling issues for next week I think ill be doing squats tomorrow and shoulders on monday then take tuesday off, chest wednesday, and thursday off.
I think im going to be incredibly sore tomorrow, so im a little worried about my shoulder workout in less than 48 hours.
my chest feels fine, triceps are tried. Since i dont care about football ill be working out during the super bowl i just hope the gym will be open.