back/bi
pull ups bwxfail 47
chins bwxfail 46
preacher curls 100x4x6 24
bb rows 185x4x6 24
cb reverse curls 25x3x12 36
vbar pull ups bxfailx3 25 completely blown out
im going to do another workout in 7 hrs or so.
squats/shoulders/tri
then take tuesday off
havent done a double in a couple of months that shit was intense
military 125x3x10 30 i think im going to lay off of these for a few days
squats 255x5x7 this was by far the hardest day so far
upright rows 95x3x15
cbcgbp 60x3x10 27 lost it on the last set
lat raise 35x2x10 20 too heavy, 25x3x15 45
bb french press 70x3x10 not sure if i really like these or not
rope pd 45x3x15
was going to do squats but forgot all about it
ok so it lost my last post, anyways this was a really tough workout havent done a double in quite some time
military 125x3x10 30 i think im going to take some time off of these
squats 255x5x7 by far the hardest of the squat days so far
upright rows 95x3x15 45
cbcgbp 60x3x10 27 lost it on the last set
lat raise 35x2x10 too heavy 25x3x15 45
bb french 70x3x10 not sure if im going to keep these
rope pd 45x3x15 45
was going to do calf raise but forgot was too tired.
squats 4x5x275 5x3x275… not happy about this, its the first day that i have not been able to finish the workout as is. I had the option of lowering the weight or changing the reps and i chose the latter.
bb military 135x5xfail got 28
incarian flat bench 180x5x10 got 45
cbcpbp 55x5x10 50
lat raise 25x3x15 45
pec deck 3xfailx75 w/ 1-3 sec squeeze 15,12,9
did some random face pulls
overall worn out, im going to be the back/bi workout tomorrow and the squat only workout the next day. That will be my last day on smolov meso ill take 1-2 days off and start up another routine for 3 weeks until next cycle starts.
so far the idea is going to be:
ct deadlifts
chins 5xfailx10lbs
pull ups 5xfailx10lbs
preacher curls 3x10
bb rows 3x8
reverse curls 3x12
db incline 5x10
db flat 5x10
cbcgbp 3x10
standing french press not sure
peck deck 4x8
deadlift 5x5
squat press not sure
vbar pull ups 5xfailx10 lbs
hammer curls 3x10
some calf
db rows 3x15
standing mil 5x10
db military not sure
dips not sure
lat raise 3x15
standing french press
romans not sure
hack squat
calf stuff
maybe more?
today was the last day of smolov and it didnt go all too well
squats was supposed to be 275x3x10 ended up being 275x2x3 275x4x1 then 255x4x5…
bw pull ups 5xfail 45
bw chins 5xfail 43
cb curl 27.5x3x10 30
fm rows 42.5x3x20
out of time
ill be taking the next 2 days off and ill be back in the gym early monday morning
welp felt great this morning slept about 12 hrs and decided to lift
deads 225x5, 275x3, 315x1, 365x1, 415x1 (wt pr), 365x3, 315x6… first time deadlifting in over 3 weeks 365 felt a lot heavier than 415 but my grip was going.
wt pull ups 10lbsx5xfail 41
wt chins 10lbsx5xfail 41
preacher curls 80x3x12 only got 32, first set i got 12, 2nd set 11, then i was dead
seated calf 90x3x20 didnt do any calf work over the past 3 wks
fm rows 45x3x20 got 54, again first 2 sets went fine then i was just dead
tomorrow ill be doing chest/tri
ill also be doing calf hopefully 2-3x’s per week over the next 3 weeks
Db incline 75x5x10 50
db flat 80x5x10 45
cbcgbp 60x3x8 20
rope pd 50x3x15 40
peck deck 90x4x8 32 squeeze every rep
standing calf 100x4x10 very slow rep
i dont know what it is with T-Nation lately but its been losing a lot of my posts latley
today is dead/back feeling a little sluggish today. Last night i ate 1 1/2 large papa johns pizzas and finished the other half off today. I dont mind getting the calories, but ive noticed when i lift after eating fast food or things like that i usually have good lifts but i have a hard time catching my breath and get gassed quick.
deads 225x8, 275x3, 325x1, 375x1, 425x0 felt light headed after, 375x2, 375x1, 325x5, 225x20
i had no clue what i was doing, but it felt good
wt chins 5x10lbsxfail 41 forearms were blown out
hammer curls 50x3x10 30
db curls 65x3x15 45
bb curl 65x3x15 45
squat press 180x1x20 180x10 quad cramped stopped and went home
tomrrow is shoulders and tris feeling good about this routine. After smolov is done in late jan im going to start some steady state cardio, the last 2 weeks ive been eating a ton of food and have gotten a little soft. Well more soft than i was before, stomach looks bigger. I think im going to cut back on the cals a little bit until next friday. I go back home on the 24th-28th i plan on deloading when i am there and eating lots of food.
military 125x3, 145x1, 165x1, 170xmiss, 135x9, 95x23, 95x20
db miltiary 60x3x10 30
dips 3xfail 44
lat raise 25x3x20 55
vbar pd’s 70x3x15 40
blown out
did all my press sets with some wrist wraps i bought. first time using them i really like them usually after a military day my wrists are dead and they feel brand new right now.
may or may not workout tomorrow. It is supposed to be a day off, but i guess we will see.
only had enough time for a quick lift so i just did bw chins as many sets as it took to hit 100 reps… sadly it took 11 sets, even after the first set of 15 reps.
about to go lift, may just do some deads and some other bs.
deadlift 225x5, 275x2, 325x1, 375x1, 275x10 after that i did 225x15x2 in about 12 mins or so lower back was fried
preacher curls 100x3x10 30
fm rows 45x3x20 60
random standing calf stuff
only had about 20 mins so i tried to just do 1/2 of my workout and maybe go later on tonight to finish it.
db incline 80x5x10 42 reps
had about 5 mins left so i did some dead stop flat bench in the power rack 185x2x5 and 205x5. first time trying them a lot harder than i expected
about to go lift, im going to hit shoulders and tris. Going for higher rep today, ive been working the shoulders with very low reps for a last 2 months and strength stalled so ill try this out for a little bit.
shoulders/tris
military 105x3, 135x10, 95x25,19,15
upright rows 95x10, 135x3x10 27
H/S behind neck press 140x3x10 27
cbcgbp 50x10, 60x3x10 28
lat raise 25x3x20 60
standing french 25x3x10 30
tomorrow is deads/back/bi