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smith06
10-10-08, 3:52 pm
It's Time For Me To Rise!

Hit the arms today. Did some dips, BB curls, and a 5 minute jog for warm up. Weighed in at 239 today. Was supposed to work this morning so I cut the workout pretty short only about a 45 minute session.

Single Arm Preacher Machine
50x12
70x8
80x8
90x8
100x8

Close Grip On Smith (Weights are estimates as it is on the smith machine)
135x12
205x10
245x8
295x6

Rope push downs
190x8
200x8
205x8

Bar pushdowns
200x8
205x8
210x8

Bicep Curls
35x8
45x8
55x8

Preacher Curl (EZ Bar)
95x10
115x8
135x8

Ez Curls
95x10
115x8

BB Curls
95 x10
115x8

Hammer Curls
40x8
50x8

Hoomgar
10-10-08, 4:36 pm
Do it up Smith! I'll be checkin in bro.

Hg

smith06
10-12-08, 11:09 am
Went in yesterday...Just looking for a good pump...turned out to be a great lift. Warmed up with some heavy smith benching....then went to the DB's

Incline DB Bench
100x8...100x8...100x8

Decline DB
80x8...90x8...100x7

Incline Flys
55x8...60x8...65x8

Flat Flys
50x8...55x8...60x8

DB Pullovers
80x8...90x8...100x8

Cable Crossovers
60x12...70x10...80x8...80x8

Pec Deck
300x8...300x8...300x8

Underhand Cable Crosses
40x8...40x8...40x8....50x8

smith06
10-13-08, 1:46 pm
Took Sunday off and went in and punished myself for it...lol

Started off with a 5 minute jog for a warm up

DB shoulder press
80x8...90x8...100x7....70x8

Smith Shrugs (weights estimated)
135x15...185x12...225x10...275x8

Behind the back Smith Shrugs
135x15...185x10...225x10...275x8

Upright Rows on Smith
95x10...115x8...135x8...155x6

DB Shrugs
55x15...75x12...85x12...100x8

DB Seated Shrugs
55x15...75x12...85x12...100x12

Lat Raise Machine
210x8...200x8...190x8...180x8

Rear Delt Machine
220x8...205x8...190x8...175x8

Lat Raise DB
25x8

Front Raise DB
25x8

Also Threw in some core/ab work today
Crunches
25x3

Hanging Knee Raises
15

DB Side Bends
50x12...35x15

smith06
10-15-08, 12:55 am
Since I've been preparing for Police Academy I've really slacked on my back and leg days. I rarely do squats or deadlifts.

Went in today and warmed up with a 12 minute jog on the tread mill. According to the little clock deal on it I ran 1.1 miles in 12. I need to be able to run 1.5 in 11:58 before May. Running has never been my strong suit.

Lat Pulldowns --- I do these about every way imaginable (Underhand, closegrip, wide grip, and moderate)
175x8...190x8...205x8...190x8...145x8...145x8...14 5x8...145x8

Seated Row Machine --- I also mix these up on how I grip the handles.
175x8...190x8...205x8...190x8...145x8...145x8

DB Rows
100x8..100x8..100x8..100x8

Pullups (I also change the grip on these)
BWx5..BWx5...BWx5..BWx5...BWx5

Smith Shrugs
185x12...225x10...275x8...135x20

Behind the Back Shrugs on Smith
185x12...225x10...275x8...135x20

Also got some crunches in towards the end.

prowrestler
10-15-08, 1:18 am
hatebreed?

smith06
10-15-08, 10:05 am
hatebreed?

Haha...Listen to it before I leave the house everyday. Can't figure out how to get it on the iPod tho...lol

smith06
11-09-08, 7:19 pm
My computer was fucked up for a couple weeks...couldnt log my shit on here. Been fighting a cold all week so my workouts have been pretty embarassing.

smith06
11-12-08, 12:05 am
Just when I get over the cold swollen throat bullshit I develop a goddamn rash all over. Its covering my hands. Once this shit is over I'm gonna tear it up in the gym.

machineman
11-12-08, 6:24 pm
damn, bro....sucks to hear about the rash.....heal up an come back stronger yet.

smith06
11-13-08, 4:25 pm
damn, bro....sucks to hear about the rash.....heal up an come back stronger yet.
I said fuck it. Went in today and had a pretty good back/core day. Just took some extra care in cleaning machines and shit. Wouldn't wish this hell on anyone else.

smith06
11-17-08, 4:54 pm
Went in and got the bi's and tri's swole. Hit them for about 45-50 minutes. Hardly paid attention to how much weight was moving or for how many weights. Simply focused on getting my swell on. Arms are still sore and its been 4 hrs. I think I might hafta workout this way more often.

machineman
11-17-08, 9:03 pm
Went in and got the bi's and tri's swole. Hit them for about 45-50 minutes. Hardly paid attention to how much weight was moving or for how many weights. Simply focused on getting my swell on. Arms are still sore and its been 4 hrs. I think I might hafta workout this way more often.

nice job.....

smith06
11-18-08, 6:54 am
So much shit going on in my life. So many people I hate. People who have looked past me my whole life. Often times as if I'm not even fucking there. Its the shit like this that kept me up after 2:00 am and back up at 5:30. I tried to go back to sleep. try to get at least 5 or 6 hours of half assed sleep. But my adrenaline's flowing already...fuck it...time to shred the shoulders.

machineman
11-18-08, 9:13 am
use that to fuel your wrokout....I have a pretty easy time calming my mind when I hit the rack, but I know how you feel....my wife has the same problem..

smith06
11-21-08, 10:07 am
use that to fuel your wrokout....I have a pretty easy time calming my mind when I hit the rack, but I know how you feel....my wife has the same problem..

When I'm there it's bout the only time I truly "relax". Thats why I don't give a fuck about "overtraining". I'm in the gym every day. Sometimes twice a day to get some extra cardio in. I've hit most of my PR's on some real shitty days. So, I hate to miss a day because I didnt feel like going to the gym.

smith06
11-25-08, 1:56 pm
This weather changing bullshit has been the worst on me that I can remember. I think its nature way of testing me. I usually dont get sick but these last two months have absolutely fucked me up.

Anyway, I had a great chest day yesterday. Reached my goals for the day. Went in today and had a pretty decent arms day, didnt quite get everything done that I woulda liked but got a great pump and wore myself out so it was pretty successful. I'm weighing in around 235 now. My goal is to be 225 in may so I'm lighter for the run for academy. After passing the PT test it's time to blow the fuck up.

smith06
12-04-08, 1:55 pm
Re cooperation from thanksgiving is finally over. lol. Had some pretty good lifts this week. Although my diet is far from good. Still working on that goddamn run. Getting better but far from good also.

smith06
12-15-08, 12:26 am
Went to the Ohio Valley ABC yesterday...it was an awesome time. Had a great chest day with madcat. Put up 335 for a personal record. It was my first time going over 3. Also one of the first times I was sore the next day...lol

deanna7272
12-15-08, 12:27 am
Went to the Ohio Valley ABC yesterday...it was an awesome time. Had a great chest day with madcat. Put up 335 for a personal record. It was my first time going over 3. Also one of the first times I was sore the next day...lol

Glad the Body Shop could do that for ya, it has that effect on a lot of people...lol

Glad you could make it!!!

smith06
12-15-08, 1:10 pm
I think I could kill to have a gym like that close to me..lol

I'm very glad I could make it. I can't wait for the next ABC.

smith06
01-28-09, 9:58 pm
Havent been on here in awhile. Ive been focusing on cardio as of late. I got my police academy PT test coming up in the near future. Been taking it easy lifting and doing alot of running. I still ain't hitting my times but I'm slowly getting better.

Went in today and hit some back.

12 sets of Lat Pull downs
8 Sets on the Row Machine
100x8 for 4 sets on DB rows
Then I hit a drop set on DB rows...first time i ever tried this...100-75-60-50 all for sets of six.

Did some shrugs to
Shrugs 225x10---275x8--275x8---225x10
Rear Shrugs---same weight same sets

Also threw in 3 sets of 25 sit-up...a set of 25 crunches

Big C
01-28-09, 10:01 pm
Damn bro good to see you back. Still going hard I see no surprise there.

smith06
01-28-09, 10:03 pm
Damn bro good to see you back. Still going hard I see no surprise there.

I've definitely been slacking...had to kick my self in tha ass today..lol

How ya been man? Gonna make it down to the Miami Valley ABC??

Big C
01-28-09, 10:19 pm
Not bad man just fighting this weather like the rest...I'm gonna try hard to make it down gotta see how finances are bro saving for the Arnold right now.


I've definitely been slacking...had to kick my self in tha ass today..lol

How ya been man? Gonna make it down to the Miami Valley ABC??

smith06
01-28-09, 10:26 pm
Yea...I'm definitely gonna make the arnold...figure I save more by getting all the free protien than it actually costs me. LOL. If ya dont make it to Bellefontaine, maybe we'll cross paths at the Arnie. Take care bro.

smith06
02-25-09, 3:20 am
It's been a minute since I posted on here. Went thru some normal (for me) girl drama this week. I swear if I keep getting shit on by the ladies I'll be pro before I'm 25...lol. I hit arms yesterday (when shit hit the fan). Two and a half hours of a non-stop bicep blasting and tricep trashing workout. I really wish I woulda recorded my sets because it truly was unbelievable.

I went in today to see the shrink... Hit CHEST with authority!!

Smith Bench ( I don't know what it really weighs its on the Smith)
275* x 8
295* x6
315*x4
335*x1
345*x1

Inc Bench Machine
410 x8

Pec Deck 305x8 5sets

Inc DB Press
100x8 4times

Cable Cross 70x8 80x8 90x8 100x8

Under Cable 50x8 60x8 50x8 60x8

Dips 3 sets of 8

Inc DB Fly 55x8 65x8 (woulda liked to get a few more sets of flys in but time was running slim)

Had PT class tonite. I got 45 situps easily in a minute (I need 40) and 33 pushups in under 20 seconds ( Ineed 33 in a minute). I ran a mile in 9:02 I need to have my 1.5 mile time under 11:58 by April 15th. The pressure's coming on...

smith06
02-25-09, 3:56 pm
Went in today and hit my back and Bi's with a little trap work...

Started at the bottom (295) of the stack on Lat pulldowns and worked my way to the light weight (145) I didn't even count how many sets I did. But, it was at least 10.

DB Rows 75x8 100x8 100x8 100x8 100x8 100x8

Smith Shrugs 225*x12 275*x10 3158x8
Rear Smith Shrugs Sames as above

Side bends with DB 50x8 50x10 50x 10

Bicep DB Curl 35x8 40x8 50x8

EZ BB Curl 85x10

Double overhead curls 70x8 80x8 90x8 100x8

smith06
03-02-09, 3:52 pm
Hit a light chest day today.

Smith Bench 225x12 275x8 295x4 315x2 335x1
Peck Deck Flys 305x8 (5 sets)
Cable Crossovers 60x8 70x8

I got a huge bruise in the middle of my back and its really bothering me. Took it light today just enough to get a slight pump.

firsthorseman97
03-02-09, 3:54 pm
Not sure how I didn't find this before, but consider me subbed!

smith06
03-03-09, 1:34 am
Welcome in Bro! I'm gonna try to post up in here more often.

smith06
03-03-09, 4:17 pm
Went in to get a back pump. I have PT class tonite so I didn't wanna over due it. Last time I hit back I had cramps in my lats all nite..lol.

Hit 5 sets on the lat pulldown and 5 sets of DB rows. Knocked them out real fast though.

I can't fucking wait to be done with my academy so I can lift some fucking weight for real.

smith06
03-04-09, 1:16 pm
Took it easy yesterday so I could bust ass on my run in academy. Went to school and we didn't even run. But, we are supposed to tonite. So, I'm going to take today off from the gym completely. Tonite is the last nite of PT class and our instructor wants us fresh so he can see where we stand.

Hopefully, I improved on my 1.5 mile time. That motherfucker sucks.

smith06
03-05-09, 12:21 am
Hit 14:18 on my 1.5 mile. I was at 14:38 last week. I have 6 weeks to cut 2:20 seconds or its off to the ARMY with me.

I passed the requirements for the pushups and sit ups easily. I never was afraid of them anyway.

smith06
03-05-09, 11:48 pm
Hit shoulders today. Havent been using a logbook lately. Went in and hit shoulders pretty hard. Here's what I can remember.

DB Press 90x8 3 sets
Rear delt mach. 160x8 5 sets
Lat raise mach 200x8 2 sets
Smith shrugs 315*x8 335*x8 335*x8
Rear shrugs 315*x8 335*x8 335*x8

Lat Raises 15x8 2 sets
Cable Lat Raises 30x8 2 sets

Hit all this in under 45 minutes

smith06
03-06-09, 4:23 pm
You might hate me
But you can't break me
I might be bleeding
But I'm still breathing

Hit arms with a fury today...

Single arm preach mach 70x8 80x8 90x8 100x8
Preach Mach 130x8 150x8 170x8 190x8
BB Curl 45x12 95x8 95x8 115x8 115x8
Cable curl (single arm) 70x8 80x8 90x8 100x8
Bicep curl 45x8 50x8 55x8 60x8
Hammer curl 45x8 50x8 55x8
French Curl 100x8 4 sets
Rope pulldown 210x8 4 sets
Bar Pulldown 210x8 4 sets
Single arm cable pulldown 60x8 70x8 80x8
Skulls 95x8 95x8 115x8 115x8
Close grip(smith) 135x12 185x10 205x8 225x7

smith06
03-07-09, 8:37 am
Going to the Classic here in about an hour. ABC in Columbus tonite... cant fucking wait.

smith06
03-09-09, 12:24 pm
The Classic was great. Great to see some of ya. The guy I drove with was wore out too early so we didn't get to hit up the ABC... I was kinda pissed.

I'm starting a cut today. I'd like to lose between 10-15 pounds before April 15th. Shouldn't be that hard for me. I'm also going to be trying to run everyday so I can get my run down.

firsthorseman97
03-09-09, 3:05 pm
Great seeing you again this weekend bro. Sorry you missed the ABC. Good luck with your cut.

Madcat
03-11-09, 5:13 pm
Smith, I was wondering WTF happened to you sast. night!

It was dope seeing ya man. Im subed now for your journey too. GL on the cut, it ll be worth it!!

smith06
06-09-09, 9:38 pm
ItS BEEN A LONG TIME SINCE I posted anything up on here. I went in and hit arms up today. Took about 45 minutes.

Started out with barbell curls
45x20
95x12
115x10
135x8
155x6
165x4

Bicep curls
65x8
70x6
75x6
80x4

Single arm preacher machine
100x8
110x8
120x8
130x8

Close Grip on smith
135x12
185x12
205x10
225x8
245x6
265x4

Skull Crushers
95x12
115x8
125x8
135x6

I took the weekend off. I didn't have much energy today but left the gym pumped for sure. Today's soundtrack consisted of some Avenged Sevenfold and All that Remains..

smith06
06-12-09, 4:16 pm
My great grandmother passed away on Sunday and my girlfriend celebrated her b-day on monday. So I Took most of this week off. Went in today and hit back and bi's. Just enough to keep myself in the routine and get the blood flowing.

12 sets of lat pulldowns. 4 sets of DB rows. 4 Sets of Cable Curls. 2 Sets of single arm preacher curls. 2 Sets on the row machine. and 2 Sets of shrugs.

smith06
06-15-09, 4:23 pm
Did some chestwork today. 6 sets of bench on the smith machine. 4 sets on the incline bench machine. 4 sets of cable crosses. 4 sets of under cable crosses. 4 sets of under cable crosses. 5 sets on the pec deck machine, and 4 sets of dips.

Felt pretty lazy today. I had to dig deep to get this done.

firsthorseman97
06-16-09, 10:54 am
Sorry to hear about your great grandmother. Way to dig deep on that chest workout. Keep it up!

smith06
06-20-09, 2:47 am
Sorry to hear about your great grandmother. Way to dig deep on that chest workout. Keep it up!

Thanks bro! She was 94 and had been doing pretty shitty towards the end. She's alot better off now.

I helped a buddy do a roof on wednesday and the humidity damn near killed me. I let the worksite early with terrible cramps. I could't shake them and they got worse. I ended up spendig a couple hours in the ER and got 2 liters of fluid pumped into me. So, I took thursday off. Went in today and hit the arms. I was still very weak, but got a pump anyway. Taking tomorrow off to go with the girlfriend to a family get together. But I'll be doing some ME bench work Sunday morning with Mike Wolfe (yes the former 800 pound bencher).

firsthorseman97
06-20-09, 11:17 am
Thanks bro! She was 94 and had been doing pretty shitty towards the end. She's alot better off now.

I helped a buddy do a roof on wednesday and the humidity damn near killed me. I let the worksite early with terrible cramps. I could't shake them and they got worse. I ended up spendig a couple hours in the ER and got 2 liters of fluid pumped into me. So, I took thursday off. Went in today and hit the arms. I was still very weak, but got a pump anyway. Taking tomorrow off to go with the girlfriend to a family get together. But I'll be doing some ME bench work Sunday morning with Mike Wolfe (yes the former 800 pound bencher).

Wow. Glad to hear your ok. Sounds like a great opportunity Sunday. You definitely have to let us know how that goes!

smith06
06-21-09, 3:08 pm
It was awesome!! Watched a dude put up 730 (with a shirt and 2 boards). There was some serious iron moving in my new gym today.

I warmed up with 135 for 8
Hit 225x3
275x3
300x3
315x3
325x3
And a new PR 370x1.

Then did some Tricep work.. DB Tri Presses 85x10 (2 sets) 110x6 (1 set)
Straight Bar Press downs (200x8 for 4 sets)
and 2 sets of skull crushers (95x10)

Big C
06-21-09, 3:10 pm
Very nice job bro........your strength is definately going up man! Damn.

Saw you had a girl now on myspace, hope all is going well with that bro don't let her hold you down hahaha. later !

smith06
06-21-09, 4:12 pm
Hahah.. I left her in bed this morning, went to the gym and was back before she woke up.

smith06
06-22-09, 9:25 pm
I hit legs today... the first time in forever. I hit 4 sets of leg presses. 4 sets of leg extensions and 6 sets of leg curls. I hit 4 sets of calf raises and a set of seated calf raises.

I know this is a pretty weak workout, but I need to ease myself into legs and heavy back workouts.

firsthorseman97
06-23-09, 7:19 am
First time ever!?! I'd call you a beach boy if I didn't know better! You'll be feelin' that leg day in the morning. Don't worry though, it'll get worse. LMAO!

smith06
06-24-09, 11:46 am
Haha.. not my first time ever.. It's just been awhile since I hit them. I hadn't hit legs the entire time I was in the police academy. Hit them once afterwards and strained my calf. So it'd just been hard getting back into a good routine. They will be in there from here on out.

Gonna do some bench speed work today around 4. I'll let ya'll know how this goes. I've never used bands, boards, or chains. Hopefully these new westside methods wil get me up and over 4 pretty quick.

smith06
06-25-09, 2:07 am
Did eight sets of 3 with 185. As fast as possible. Than hit 3 sets of ten of tricep DB presses (75,80,85) 3 sets of ten of tricep pressdowns and a set of 25 on the pec deck.

I'm not use to this lower rep and lower volume stuff. I barely got a pump going. But, I'm being coached by a world class bench presser so I'll listen.

smith06
10-16-09, 4:16 pm
Been away from here fopr awhile now.. Been working on my deadlift. I'm up to 470.. I've missed 505 and 500.

But hit 455 x3 yesterday.

Went in to get a shoulder pump today. Did some cable lat raises, upright, seated DB shrugs, DB lat raises, and read delt machine.

Today's soundtrack... Hank 3.. some sad old sounding country to mix it up..lol.

It's off to work for me.

smith06
11-04-09, 2:03 am
Had a huge set back at work.. f'd my leg up pretty bad.. it was rough walking for a few days so I decided to take it easy..

Went in on Monday and blew the shoulders up.. felt pretty good.

Did some rack pull singles up to 515 today. Hit 6 sets of lat pulls. and 4 set of T-Bar Rows.

Finished up with some curls to get some blood to the bi's.

smith06
11-11-09, 6:51 pm
Did some bench work today. Worked my way up to my opener (355). I might do a small meet this weekend. But I am definitely doing a meet on the 21st. Shooting for 375 (PR)

smith06
11-18-09, 7:31 pm
I missed 375 on saturday but I did hit 365.

Finally pulled 500 today.. it's about fucking time!!

Mike Wolfe's charity bench meet this Saturday in Celina, Ohio. Looking to get 375 this time!!

smith06
11-19-09, 9:20 pm
Taking today off.. I'm pumped for saturday.

The meet is in Celina, Ohio if anyone is interested in learning more about it or coming out to help support the cause.. let me know.

firsthorseman97
11-20-09, 7:28 am
Good luck at your meet Saturday. Can't wait to see the results of your hard work.

smith06
11-22-09, 1:49 pm
I missed 375 on my second and third attempts. I did place 3rd in my group with a 350 opener.

Went in this morning and did some 3 board work.. 225x6 275, 315, 365, 405, 425, 430, 435

Than did some 4 board closer grip (Not close grip but 2 to three fingers narrower than normal)

315x6, 345x6, 365 x6 (last two were assisted)

Max-Angle
11-22-09, 2:18 pm
Nice work man! What are Tricep Presses? How do you do them?

firsthorseman97
11-23-09, 10:27 am
Congrats on your 3rd place finish. You'll smoke that 375 at your next meet.

smith06
11-23-09, 4:33 pm
Nice work man! What are Tricep Presses? How do you do them?

U lay on a flat bench just like you would with DB Bench press. But instead of flaring your elbows like a normal DB bench you keep your elbows tucked in tight to your side. This focuses on the tri's and helps with keeping your elbows tucked on the bench press.

smith06
11-23-09, 4:36 pm
Congrats on your 3rd place finish. You'll smoke that 375 at your next meet.

Thanks alot bro! I just can't get it right in my head.. All of my work shows that I should be pressing mre than 375.. I think its just that its a big number and im psyching myself out..lol

smith06
11-27-09, 2:43 pm
I hope everyone had a great thanksgiving!!!

Yesterday's workout consisted of tons on turkey, mashed potatoes, sweet potatoes, pumpkin pie and cheesecake!! lol

I went in today around noon to do a shoulder workout.

Seated militaries
45x8--45x8---95x12--135x12--185x10--205x8--225x6
(I haven't done these with freeweights forever. I usually use the smith for stability and go up to 275 or so. Thank God I had a spotter 205 was rough getting outa the rack, lol)

Cable lat raises
10x12--20x10--20x8---30x6

Rear Delt Machine
80x8---90x8--100x8--110x8---120x8---80x12

Upright Rows on smith
95x12 (At this time my shoulder started aching so I slowed down)

Seated DB shrugs
110x10x4

Figured it wouldn't hurt to get some blood to the bi's so I started with the chincy barbells..and tried to do sets of ten with all of them..lol.. I got the 10lb'er 20, 30, 40, 50, 60, and 100lb'ers... I think this might be a side goal for me.. to be able to do a mega set with all 10 bars.

prowrestler
11-27-09, 2:57 pm
sick work on the sholders...heavyy

smith06
11-29-09, 2:33 pm
sick work on the sholders...heavyy


Thanks bro.. like I said ive neglected them awhile and felt like blowing them up..lol

smith06
12-01-09, 5:44 pm
Had the brown bottle flu on sunday.. and started a cold sunday nite.. was miserable yesterday.. so I went in today just to go but ended up having an amzing session.

Started Sgt. Rock's All World Deadlift Program and intend to follow it pretty loosely. Hoping to gain about 50 pounds on my deads in about 20 weeks.

Hangin Band Deads 135x10 225x6 315x3 365x3 410x3 455x3

DB Shrugs 85x20 110x20
Seated DB Shrugs 85x20 110x20

BB Rows 5x5 with 135, 185, 205, 225, 245

Lat Pulls Wide 120x8 160x8
Lat Pulls Close 120x8 160x8

Rope Crunches 70x10 120x15 180x12

I intend to bump all my accessory lifts every week.

Stay Tuned as I chase 550!!!

smith06
12-02-09, 10:44 pm
DE Bench Day

Showed up late so my 8 sets of speed work were super sets...lol
205x3 for 8 sets... with bands attached.

Incline Hanging bands
315x15 365x5

4 Board with a shit load of bands
205x6 225x6 245x8

Tricep Pressdowns
Stack for 26... Stack for 14

smith06
12-03-09, 2:50 pm
Upper back and bi's.. nothing to brag about here.

Lat pulls 100x10 (one set close , med. and wide), 140x8 (one close, onemed. one wide), 180x5 (1 close, wide and med.).

DB Rows 110x8--110x8, 120x6 120x6

BB Curls 45x12 65x10, 85x8, 105x8, 125x6, 145x5

Single Preachers on Cable machine
60x8, 70x8, 90x5, 100x5

Double OHD Curl 70x8, 80x8

Bicep Curl 40x6 50x6 60x5, 70x4

Did a few seated leg raises... I hate ab work.

firsthorseman97
12-03-09, 2:53 pm
Nice work Smitty! 3 good workouts under your belt already this week.

prowrestler
12-03-09, 5:59 pm
sick work, strong biceps

smith06
12-05-09, 5:10 pm
I forgot to post fridays workout.. 12/4 Boulder Shoulder Day!!!

Seated Militaries -- 45x15--95x12--135x12--185x8--205x8--225x8---245x4 (Partner gave me a terrible handout..bout crushed my face or i woulda had at least 6)

Cable Lat Raises -- 10x8--10x8--20x6--20x6

Rear Delt Machine -- 80x8--90x8--100x8--110x8--120x6--130x6

Smith Shrugs --225x10--315x8--405x6

Rear Smith Shrugs --225x10--315x8--405x5

I have been away from shoulders for awhile.. let alone hitting them heavy and this workout smoked me..lol.. my traps and delts are still aching..lol

smith06
12-07-09, 7:42 pm
Took Saturday off. Sunday ME BENCH DAY!!!

Forgot to put up sundays stats.. ME BENCH WORK

RAW TRIPLES
135x2
225x3
275x3
315x3
335x3
345x3 (PR)

I hit a PR and did 6 sets but still felt like I had alot in the tank so I went for 375 (PR) and not only got it but got it for 2!!!

Still not feeling defeated, I went for 385 and got it with a slight bump... so 385 for an assisted rep.

I'm going in tonite for leg day.. have no idea whats in store...just usually let it happen how it does..lol

smith06
12-08-09, 12:41 am
Squats
135x5 225x5

15" Box Squats
315x3 365x3 385x3 405x1 425x1 455x1 (I Missed 475)

Calf Raises (Smith)
135x25 225x20 315x15 405x12 495x10

Seated Calfs 90x20 135x20

Leg Press 400x10 600x10 690x8 780x8

Kinda weak day.. stomach wasn't feeling good.. and I just didnt have the right mindset.

smith06
12-08-09, 12:56 am
Updated all my "stats" on bodyspace if anyone is interested.. I haven't measured in forever.

smith06
12-09-09, 2:04 pm
Week Number 2 on my deadlift cycle. Against Bands this week.

135x3 225x3 275x3 315x3 365x3 385x3

BB Shrugs (Did these with the actual barbell, usually use the smith for convenience)
135x10 225x8 315x8 405x6

Lat Pull Down
160x8(W) 180x8(C) 190x6 (W) 200x5(W)

BB Rows
135x5 185x5 205x5 225x5 245x5 275x3

prowrestler
12-09-09, 2:16 pm
solid work man. keep it up.

smith06
12-09-09, 2:17 pm
Thanks bro!! Them purple bands are some heavy motherfuckers..lol.

prowrestler
12-09-09, 2:18 pm
Thanks bro!! Them purple bands are some heavy motherfuckers..lol.

jumpstretch?

smith06
12-09-09, 2:22 pm
I believe so.. I just use what the gym has.. I'm pretty sure Mike got them from westside.. I use the Purple bands that are about an inch thick. I can pull 455 for a triple but played hell getting 385 with the band.

prowrestler
12-09-09, 2:26 pm
I believe so.. I just use what the gym has.. I'm pretty sure Mike got them from westside.. I use the Purple bands that are about an inch thick. I can pull 455 for a triple but played hell getting 385 with the band.

ill probably start to incorp' bands in my training when i pull 600 raw

smith06
12-09-09, 2:29 pm
http://www.atlargenutrition.com/allworld_deadliftprogram.php

I'm following the All World Deadlift program for 18 weeks. see how well it goes.. hopeully it will get me to 550+... than I might run it again.. or find a different strength cycle. But My ultimate goal is also a 600 raw dead (and a 450 bench). After that I may start wearing gear.

prowrestler
12-09-09, 2:42 pm
good luck with that program, looks pretty hard

smith06
12-09-09, 3:15 pm
thanks for the encouragement bro.. I'm just ready to see results!!

JustJ
12-11-09, 11:19 pm
goodluck on your deadlift goal...seems doable for sure. what is your bench at right now?

smith06
12-13-09, 11:46 am
goodluck on your deadlift goal...seems doable for sure. what is your bench at right now?


Last Sunday I hit 375 for a double.. I was stuck at 370 for quite some time. Went for 385 and got it with some help. And thanks for the encouragement on my dead goal bro!

smith06
12-13-09, 11:50 am
We did floor presses today and I had trouble with them.. Haven't done 'em in forever and it just felt awkward.

Barx10 135x10 225x5 275x3 315x3 365--Missed 385--Missed 335x3 355x1

Rope pulldowns 140x20 160x12 180x10 200x8

Ohd Tricep extension (Rope) 100x15

Floor Flys (Cable) 60x8 80x8

Single Arm Tricep Pressdowns 60x8 70x8

Max-Angle
12-13-09, 2:14 pm
Nice work man

smith06
12-13-09, 4:31 pm
Nice work man
Thanx alot bro! I was dissappointed in myself today.. but i'll be better next week.

JustJ
12-13-09, 7:18 pm
you got a big bench man, i'm jealous. all your goals sound very achievable, i bet you'll have that 600 dead before the end of next year, maybe even that bench too...def think its possible.

how much are you weighing in at?

smith06
12-16-09, 7:23 pm
you got a big bench man, i'm jealous. all your goals sound very achievable, i bet you'll have that 600 dead before the end of next year, maybe even that bench too...def think its possible.

how much are you weighing in at?


I think the 6 dead is very attainable...my 4 bench is just around the corner.... I'm weighing in around 270.

Yesterday dead day.

Hanging bands
135x5--225x5--315x5--365x3--405x1--455x1--495x1

Was going to go for 515 butgota call from the ex that fueled the fire... the shoes came off and i pulled 540...went for 560 but being pissed just wasnt enough to get it.

DB Shrugs (NO FUCKING WRAPS)
110x20 -- 120x20... traps and forearms were throbbing... and i felt like i just lit my hands on fire

TBAR Row
90x8--135x8--180x8---225x6--275x4

Lat Pulls 140x8 160x8... my hands absolutely couldnt take anymore

Rope Crunches 120x15--140x15--160x15 --- For a fat dude who doesnt do ab work this had me hurting.

smith06
12-16-09, 7:29 pm
DE DAY= OVERTRAINING!!! lol

Bench
Barx25--135x15
Against Purple Bands
135x3---185x3--205x3---225x3x4

Tricep Pressdowns
140x21* -- 160x21* --200x21* --- had my tri's burning bad

Bamboo Bar
50 lbs real weight x 15
100lbs. x20
120x15

BB W/ Kettle bells
95x12---145x12--195x10

Incline 185x5... this was just stupid to even try.

smith06
12-16-09, 7:40 pm
DE DAY= OVERTRAINING!!! lol

Bench
Barx25--135x15
Against Purple Bands
135x3---185x3--205x3---225x3x4

Tricep Pressdowns
140x21* -- 160x21* --200x21* --- had my tri's burning bad

Bamboo Bar
50 lbs real weight x 15
100lbs. x20
120x15

BB W/ Kettle bells
95x12---145x12--195x10

Incline 185x5... this was just stupid to even try.

I forgot to post up monday leg day.... proud of this one.

SQUAT-- 135x5--225x5--315x3--335x3--365x3---385x3--405x6 (with ease)
Leg Press--600x8--780x8---960x6--1140x6
Calf Raises--225x25--315x20--405x15--455x12--135x25

smith06
12-19-09, 11:49 am
Lite upper back/bi's on thurs. nothing to brag about... light shoulder day fri.... off today..

ME BENCH TOMORROW!!!

Max-Angle
12-19-09, 10:55 pm
nice man, keep up the great work

smith06
12-20-09, 12:27 pm
Did hanging band bench today. Worked up to 555. went for 560 and missed. Hit some heavy tri's than got outa there.

Could possibly have some vids from today's session.

smith06
12-21-09, 7:23 pm
Squatted today.

barx5 --135x5--225x5---315x3---365x1---405x1---455x1---475(bottomed out)
Finished with 405x6

SLDL--- 135x5--225x5--315x5--405x3

DB Lunge--60x5

Leg Press 400x10--600x10

Seated Calfs--45x30---90x25---135x20

I just couldnt find anything in the tank today... fuck it..I'll be back tomorrow.

smith06
12-22-09, 1:35 pm
Heading into the gym soon to do some deadlift/back. Should be ridiculous!!!

smith06
12-22-09, 4:07 pm
My workout was terrible.

Next week I think I'm going to split up deads and squats. Give my legs more recovery time. Hopefully this will help.

smith06
12-23-09, 7:10 pm
DE Bench day... much heavier than a DE day should ever be..lol
Warmups arx25---115x15--195x8

Ultra Wides with bowed bar 135x6---225x6---275x6---315x6---335x6 (got the first five on my own with assistance on the last)

Close Grip 135x10--185x6---205x4

TRicep pressdown-- 200x10--180x10--160x10--140x7 ( Ths was a mega drop set)

Chest and tri's were swole to the max... got all this done in 55 minutes.

smith06
12-24-09, 1:32 pm
I hafta finish making one of my xmas gifts and grab a few last many gifts today. And then I hafta go to the girlfriends Xmas. So I'm not sure if I'll get in the gym tonite.

Hope everyone has a great Xmas!! Do us proud at the dinner!! And be safe in your travels!!

firsthorseman97
12-24-09, 2:05 pm
Great WO and happy holidays, Smitty!

smith06
12-28-09, 12:26 pm
Today's my first day back since wednesday. Hit the legs pretty good.

Short Box squats
135x3--225x3--275x3--315x3--335x3--365x3(PR)--385x3(PR)
Hit a double PR day...those are always fuckin' great!!!

Iso Leg Exts. (These kill my knees so i rarely do em)
25x8--35x8

SLDL--135x5--185x5---205x5---225x5

Calf Raise 135x30--225x25--315x15---405x10x3 (405's done with 15 secs rest between sets)

Felt pretty good overall for taking damn near a week off.

smith06
12-29-09, 6:12 pm
Blew the bi's up today..measured 20" pumped and flexed...I'm fucking stoked. This is a major milestone for anyone

BB Curl

Barx15x3 (Ultra wide, ultra close, medium)
65x12x3 (UW, UC, M)

Cable curl 60x20--80x15--90x12

Lat Pulldown 80x15x3(W,C,M) 120x8x3(WCM)

Shrugs(Smith) 135x20(Front and rear) 185x15(F and R) 225x12(FandR)

Single arm Cable preacher---60x20--80x15--100x6
Double Cable Preacher--100x15--120x12--140x8---80x13

Weighted Crunches 25x25--45x25--BWx25

Seated Leg Raises 25x2

Big C
12-29-09, 9:17 pm
Yo what's up bro believe it or not I've been following your progress in here for a while....I'm glad to see u still hitting it hard and being consistent with everything - way 2 go.

Hope to see/train with you soon bro.

Max-Angle
12-30-09, 12:27 am
nice shrugs man, keep up the great work

smith06
12-30-09, 4:47 pm
Yo what's up bro believe it or not I've been following your progress in here for a while....I'm glad to see u still hitting it hard and being consistent with everything - way 2 go.

Hope to see/train with you soon bro.

Glad to hear that man. These last couple months have been my best. Ive packed on some weight and made PR's everywhere. I'm pretty sure I'm hitting up the Toledo ABC. U gonna make the trek??


nice shrugs man, keep up the great work
Thanks alot man. I haven't done anything high rep in quite sometime. I hafta say, everything I hit was pumped. Who knew cardio worked??..lol

Big C
12-30-09, 5:37 pm
Probably not for that one bro.....i'll be a few weeks into school and im bound to be very busy. I am making the one in pittsburgh on the 16th though...very large crowd will be there plus a couple pros.

smith06
12-30-09, 7:11 pm
Sounds cool.. Thats a long ass haul for me..lol. We'll see what it looks like though.


I did my ME bench day since I missed sunday.

Warmup with bar for 6 and 135x6

3 Board Work-- 225x3--275x3--315x3--365x1--405x1--425x1--440x1(PR)--450x1(PR)
I fucking love double PR days..nothing better.

Close Grip (Burnout type shit) -- 225x13--135x17--245x9--135x13 (I did all four sets in less than 10 minutes, Tri's were tore up)

2 other guys and me decided to do a Bar Pressdown Race Start with the whole stack for 5 and move up one plate hit it for 5 and keep going (Mega Drop Set)

200-190-180-170-160-150-140-130-120 (So it was a 9x5)

After this My tri's were destroyed. I came home and used my new blender to make one helluva post shake.

smith06
01-02-10, 9:34 pm
Took a couple days off.. My buddy is heading out to the sandbox.. I figured that was good enough reason to set myself back a bit. And my GF's B-day is new year's so that was another..lol

Did deadlift triples shooting for 84.5% of my goal (Goal is 550 % is 465)

135x3--225x3--315x3--405x3--425x3--465x3(PR on trips and goal met)

Lat Pulls 200x5x3 (WCM) 100x10x3 (WCM)

Rope CRunches 130x15--150x15--170x15

Shrugs 135x15--225x12--315x10--405x8--405x8

Max-Angle
01-03-10, 12:04 am
are those shrugs barbell shrugs?

smith06
01-03-10, 2:03 am
are those shrugs barbell shrugs?

Yea these were regular BB shrugs.. I usually use the smith machine for shrugs.. but felt like going heavy today...forearms were throbbing after these.

Max-Angle
01-03-10, 3:06 am
do you think BB shurgs are more effective than DB shrugs?

smith06
01-03-10, 9:13 am
Its easier to overload BB shrugs... our DB's only go up to 120.. As far as "growth and symmetry" ive seen better results with DB's. Really depends on what you are going for.

smith06
01-03-10, 12:19 pm
ME Bench Day

Triples
135--225--275--315--345--370x3(with a bump on 3) 370x3 (#2 and #3 were helped)

We had a shirt laying around that actually fit me.. so I gave into the dark side for the first time

315 off a 4 board---385 off a 3 board---405 (2 board, 1 board, and off the chest)

So I hit a legit 405 the first time being in a shirt.. blew a vein in my arm that freaked me out...and several vessels... I don't know if ill be using it much.

DA GOVNA
01-03-10, 12:42 pm
do you think BB shurgs are more effective than DB shrugs?

The MOST EFFECTIVE shrug for gaining size to your traps is BEHIND THE BACK BB SHRUGS, PERIOD. Another thing, too many people in the gym load up the BB and use mproper form to get the bar up. Leave your ego at the door and put on a manageable weigh and have strict form, you will see DRAMATIC Gains in a couple weeks. I use 185 when I do it and it works great. GL

smith06
01-04-10, 8:50 pm
The MOST EFFECTIVE shrug for gaining size to your traps is BEHIND THE BACK BB SHRUGS, PERIOD. Another thing, too many people in the gym load up the BB and use mproper form to get the bar up. Leave your ego at the door and put on a manageable weigh and have strict form, you will see DRAMATIC Gains in a couple weeks. I use 185 when I do it and it works great. GL

Seated DB shrugs work just as well if not better than behind the back BB (Isolation). I overload the BB and throw form out the door (If it moves its a rep). I can do sets of 20 with 185 with proper form and never get a forearm pump. I'm hitting these heavy shrugs to help my lockout and grip strength for deadlifting.

Big C
01-04-10, 9:11 pm
damn Smitty......gettin f'in strong on your bench bro! U been blowin the hell up ......I know u are gonna do big things this year.

T o m m Y
01-04-10, 9:13 pm
strong pressing there boss!

smith06
01-04-10, 9:23 pm
strong pressing there boss!
Thanks bro!! I had a great day!

damn Smitty......gettin f'in strong on your bench bro! U been blowin the hell up ......I know u are gonna do big things this year.

I'm hoping so Chris! I know I've been putting in the work. I just had to get through my plateau. 400's just around the corner.

DA GOVNA
01-04-10, 10:52 pm
Seated DB shrugs work just as well if not better than behind the back BB (Isolation). I overload the BB and throw form out the door (If it moves its a rep). I can do sets of 20 with 185 with proper form and never get a forearm pump. I'm hitting these heavy shrugs to help my lockout and grip strength for deadlifting.

...IF IT MOVES ITS A REP? HMMM... WHATEVER WORKS FOR YOU MAN, WHATEVER WORKS...

smith06
01-05-10, 12:16 am
I went in and did leg day..tweaked my elbow squatting (I know!! fucked up) After that I just couldnt get myself going.

Squats--135x6--225x6--315x6--335x6--355x6--375x6 (I kept pretty good form with all 6 sets, considering I didn't have a spotter for the mental part of it)

SLDL--135x15x3

Iso Leg Exts.-- 25x8--35x8--45x8

Leg Press 200x25--400x15

Seated Calf 45x15---this is where I gave up and called it a day.

smith06
01-05-10, 5:16 pm
I just got done doing light back with some bi's

BB Curls
Barx12--65x12--85x10--105x10--125x8--145x5

Smith Shrugs--135x15(Front and rear) 185x12(F&R) 225x10(F&R)

Bicep Curl 5x5 (40,50,60,70,80) Those 80's were f'n ruff.

Underhand Lat Pulls 100x10--110x10--120x10

Cable Curls 50x12--60x12--70x10--80x10

I have no clue whats up with my elbow..but it is feeling awful.

smith06
01-06-10, 7:27 pm
DE Bench Day...

Elbow still bothering me a bit..but overall I had a good day.

200 with black bands was my working weight.

200x3 for 8 sets.

Than I hit the pec deck. 150x10--200x10--250x6

Than I did some misc. tricep work. Got a decent pump in today.

smith06
01-07-10, 3:44 pm
Went in and hit some back work today.

DB Rows
100x12--110x8--110x8--120x8--120x8

DB Shrugs--85x20--110x20

Lat Pull Down--140x8 Wide--140x8--close

BO BB Rows--135x8--225x5--315x3--315x3

Not much today...elbows still aching and didnt have much in the tank.

Max-Angle
01-07-10, 5:46 pm
Nice job man, keep up the good work

smith06
01-08-10, 4:04 pm
Nice job man, keep up the good work

Thanks man!

Hafta work here in a bit... Shoulder session late tonite. Hopefully I have a spotter, so I can go heavy.

JustJ
01-08-10, 10:16 pm
heavy bb rows man

smith06
01-09-10, 2:57 am
heavy bb rows man

The first set of 3 were with strict form..the second set were just to get the bar moving... I'm not a big fan of perfect form lifting..lol.


SHOULDER DAY!!!

Rear Delt Machine 80x8--90x8--100x8

Rear Delt DB Raises-- 30x8--40x8--30x8--40x8

Rear Delt Cable Raises-- 20x8--30x8

DB Presses--85x8--110x5(Rookie spotter, I think he helped me too much)--85x8--85x8

Smith Uprights 95x1010--115x8--125x8--145x6

Front Raises--A few sets cxant remember too well...than I did some on the cables too

Smith Shrugs-- 135x20(Front and Rear) --185x12 (F&R) 225x10(F&R) 315x8(F only)

Cable lat raises 10x8--10x8

Did some ab work..I'm smoked.

Max-Angle
01-09-10, 10:26 am
Nice work man, i myself LOVE SHOULDER DAY! I find it really fun and gives a good pump

smith06
01-09-10, 11:07 am
Nice work man, i myself LOVE SHOULDER DAY! I find it really fun and gives a good pump

I do too bro! I work on Fridays and with my split I find I neglect shoulers the most. So when I do get a session in I make sure to make the most of it.

Max-Angle
01-09-10, 11:24 am
quite contrare for me i find i neglect legs and overwork shoulders haha

smith06
01-09-10, 12:49 pm
quite contrare for me i find i neglect legs and overwork shoulders haha
Once you get ur rack this better change buddy!! lol.

D-NUTZ
01-09-10, 9:28 pm
Nice shoulder day weakling. Kidding bro, you killed it.

Max-Angle
01-09-10, 10:44 pm
Once you get ur rack this better change buddy!! lol.

oh believe me it will bro count on it

smith06
01-10-10, 12:27 pm
ME Day

Floor Presses
135x6--225x3--275x3--315x1--365x1--385x1(PR)--395x1(PR)--400(FAIL)

Single Arm Cable Pressdowns--60x8--70x8--80x8

Mini Purple Double Wrapped Close Grip Bench Press (SAY THAT 5 TIMES FAST..lol)

225x10--315x10--365x10

Overhead Cable Tricep Press..-- 100x25--120x25

DONE!! Gota good tricep pump and hit double PR's.. can't ask for much more.

firsthorseman97
01-11-10, 7:49 am
Great WO Smitty. Congrats on the PRs. Those are some heavy floor presses.

smith06
01-11-10, 8:00 pm
Great WO Smitty. Congrats on the PRs. Those are some heavy floor presses.
Thanks bro.
The 365 ties my PR and I got 2 new ones.. can't complain about it at all.. Besides the fact that I hate the movement.lol.

D-NUTZ
01-11-10, 8:03 pm
Heavy presses bro! Killed it!

smith06
01-12-10, 1:25 am
Heavy presses bro! Killed it!
Thanks alot man!!

Leg Day

Box Squats against Purple bands.
Barx3--135x3--185x3--205x3--225x3--245x3--275x2--295x2--315x2

SLDL--135x5--135x5--135x5--225x5--225x5

Leg Presses--200x25(DEEP)--400x10--600x5--600x5--600x5
(These were all done with different stances trying to incorporate different parts)

Seated Calf Raises (did these while shooting the shit...did alot but have no idea)

My quads should be screaming on wednesday..lol

Little Z
01-12-10, 2:38 pm
good shit bro.. cant wait till we can get a lift in..

smith06
01-12-10, 4:42 pm
good shit bro.. cant wait till we can get a lift in..

Thanks man..I'm looking forward to it also.. Girlfriends outa town all next week so I'm free to get down to logan county..holler at me. The bands damn near stapled me to the box a few times.

Hit some bi's and some rear delts today.

Rear Delt machine--100x8--110x8--120x8--130x8
Rear Raises 30x8--35x8--40x8--45x8--50x8 (proud of these as this is a fairly new exercise for me, I've always neglected 'em and hate this movement)

BB Curls 45x12--65x10--85x10--105x10--125x8--145x3--85x10

Cable curls--50x10--60x10--70x10--80x10

Single arm cable preachers--60x10--70x10--80x8--90x8

Hit a little abs to finish..I've been trying to incorporate them a little more..getting chubby..lol

Seated Crunches (I do these on the end of the bench) 3 sets of 25.

smith06
01-13-10, 7:00 pm
I had absolutely no energy today..fucking sucked.

DE
205x3 with black bands x2
225x3 w/blacks x6

Incline Bench--225x10--275x3--315x3 (These were rough, but it felt good to do them unassisted)

Hit a REALLY misc. tricep.. about 10 different movements but only a set a piece..worked to get a pump.

Today was a rough one to get thru..DE dayts are suppoed to be easy...fuck!!

smith06
01-14-10, 12:43 pm
My girlfriends little brother has started working out. I'm gonna hit his Y up with him. I don't know if I'll get to post up until tomorrow or so.

JustJ
01-14-10, 6:42 pm
i know people are more impressed with the "big lifts", but i have to say youve got some strong curls in there

D-NUTZ
01-14-10, 7:15 pm
Strong inclines bro.

Big C
01-14-10, 7:34 pm
Lookin strong in here still bro........315 is a landmark on incline!!! F'n nice work.

smith06
01-15-10, 4:11 pm
Thanks for the compliments fellas. I've been just trying to keep my bi's pumped. Ain't been hitting anything to heavy.

The 315 on incline was alot rougher than I thought it'd be.. I've really neglected inclines as I've been "powerlifting".

Yesterdays Back Day.

Rackpulls with the weights 6" off the ground.
135x3--225x3--315x3--405x3--495x1--515x1--535x1 (woulda had more weight with these. but i was at a different gym that don't use chalk, f'n yuppies)

DB Shrugs--100x20 (2sets)

Hit about 6 sets on lat pulldown and 4 sets On the T-Bar. Finished up with some medium weight bicep work to get the bi's going.

smith06
01-15-10, 4:15 pm
Todays shoulder day.

I used G's tagalong method to really hit my rear delts today. I did sets of 8-10 with 25 DB rear raises following most of my other sets.

BB Shoulder raise--BBx12--95x12--135x10--185x8--205x6--225x6*

Upright rows--95x10--115x8--135x8*

Cable Raises--10x8--10x8--20x8--20x8 (I followed these with matching rear cable raises)

DB Lat Raises--5lb'ersx25--10x15

So I hit 15 rear raise sets.

smith06
01-16-10, 7:57 pm
Today's my off day. Heavy benching tomorrow.

smith06
01-17-10, 12:33 pm
Hanging bands (Purple ones)
225x8--225x3--315x3--405x1--455z1--495x1--525x1--560xfail--560x1(PR)--565x1(PR)

Another double PR day.. Old PR was 555.

Pec Deck--100x21*--120x21* (These smoked my chest)

Did some Single arm overhead tricep presses.. one sets of skulls...some cable tricep work

About an hour in the gym today.. Felt great, and gota good pump. Aint that what it's all about??

smith06
01-18-10, 11:11 pm
When Life's got ya down...SQUAT!!!

smith06
01-19-10, 1:19 am
Did sets of 3 on squat. Experimenting with chains.

Barx3--135x3--225x3(these were all bare) --225x3 (2chains per side)--275x3(1chain)--275x3(2chain)--315x3(1chain)--315x3(2chains)

DB Step ups 50'sx10...that's all they felt wierd

Leg Press--200x25--200x25--400x15--400x15--600x10--600x10 (100 reps and the were deep)

Smith Calf Raises --135x30--225x25--315x22--405x10--405x10--405x16

Done...drove home step outa the car and bout fell over..lol.. love that feeling!

Max-Angle
01-19-10, 5:49 pm
Nice work on the squats man, keep it up

smith06
01-20-10, 12:22 pm
I really blew the biceps up last nite.

Hightlights are -- 145x5 BB curl.--- 70x6 bicep curl--- 90x8 single cable preacher curl-- 160x6cable preacher-- 135 BB curl mid workout-- 5 sets of wrist curls.


Speed Bench at 4...stay tuned.

smith06
01-20-10, 10:23 pm
We switched stuff up today.

Close Grips with chains
Barx6--135x6--185x6--205x6--225x6--245x6

Incline Db Press--85x6--110x6--120x6 (Lat two were assisted)

Straight bar pressdowns--200x10--200x10--200x8

DONE!

Max-Angle
01-20-10, 10:36 pm
nice work man, keep it up

BionicMasterPiece
01-20-10, 11:03 pm
Thanks alot man!!

Leg Day

Box Squats against Purple bands.
Barx3--135x3--185x3--205x3--225x3--245x3--275x2--295x2--315x2

SLDL--135x5--135x5--135x5--225x5--225x5

Leg Presses--200x25(DEEP)--400x10--600x5--600x5--600x5
(These were all done with different stances trying to incorporate different parts)

Seated Calf Raises (did these while shooting the shit...did alot but have no idea)

My quads should be screaming on wednesday..lol

lookin strong!!!!

smith06
01-20-10, 11:07 pm
lookin strong!!!!
Thanks man.. I ain't trying a whole lot with my squats.. Pretty much doing them as an accessory to deads.. But I should have a 500 squat soon.

smith06
01-21-10, 2:57 pm
Deadlift day today.. 3x3 with bands (work up to 3 sets of 3 with heavy weight)

135x3--225x3--275x3--315x3--265x3--385x3(10 lb. PR)

DB Rows--110x8--110x8--120x8--120x8

BB Shrugs--135x8--225x8--315x8--405x5

Lat Pulls--80x8 (underhand) 80x8 (OHD)

Bicep Curl run the rack--- 50--45--40-35--30--25 (Hit about 5-6 with each weight)

Finished with alot of ab work.

smith06
01-22-10, 3:55 pm
Shoulder day

Seated Military
Barx12--95x8--135x8--185x5 (paused every rep on my nose)--205x5(stopped on my nose also)--225x5(just kept these moving)

Rear Raises--35x8--40x8--45x8--50x8

Lat Raise--25x8

Cable Lat Raise--10x8--20x8--30x8

Cable Rear Raise 30x8

Rear Delt Machine--80x8--90x8--100x8--110x8

Done!!

JustJ
01-22-10, 8:32 pm
you got a strong military press

Max-Angle
01-22-10, 11:02 pm
you got a strong military press

X2

smith06
01-23-10, 12:36 am
Thanks guys... I'm working to get 3 pies per side.. I just think a 315 military would look bad ass.

DA GOVNA
01-23-10, 12:40 am
315 Military press? That is fuckin sick man!

smith06
01-23-10, 1:28 am
315 Military press? That is fuckin sick man!

Noo.. u heard me wrong bro.. I'm working on it!!! I havent't treied it. I've got 245x4 and 275 for 3 in the past.. The 275x3 were pretty questionable.

Don't want anyone calling me out and not be able to provide some proof..lol

Big C
01-23-10, 1:43 am
Lookin strong on that shoulder workout Smitty.....315 would be one bad ass military, my best is also 275x 3.....but I hit 315 for a few on Smith a couple weeks back, a bit easier - try it sometime I bet you could do that.

keep up the hard work bro lookin 4ward to catchin up with u at the arnold....

smith06
01-23-10, 4:13 am
Thanks Chris.. I've been lucky to have a spotter for my last few shoulder days. I usually fly solo when I work shoulders. I'm in and out in 45 minutes. Next time I aint gotta spotter Illl see how the smith works for me.

Max-Angle
01-23-10, 10:32 am
is Arnold usually at the Arnold?

smith06
01-23-10, 12:44 pm
is Arnold usually at the Arnold?
He was last year. I don't think he was the year before. He walked right by the cage last year.. It was awesome.

Max-Angle
01-23-10, 1:35 pm
He was last year. I don't think he was the year before. He walked right by the cage last year.. It was awesome.


I collect autographs and i was wondering if one of my fellow lifters is going and maybe would be able to attempt to get his auto for me, im just asking not demanding

smith06
01-23-10, 3:27 pm
I'd also love to get his auto.. I don't think he signs to many. Pretty much just walks thru smiling and waving.

Max-Angle
01-23-10, 6:24 pm
I'd also love to get his auto.. I don't think he signs to many. Pretty much just walks thru smiling and waving.

Are you going, oh my god man if you could get me his auto it would make my year, id reimburse you for shipping and stuff? Yeah i know, through the mail he send fakes and his email is hooked up to automatic messages

prowrestler
01-24-10, 1:51 pm
solid fkn work man! keep it up

smith06
01-24-10, 3:47 pm
Are you going, oh my god man if you could get me his auto it would make my year, id reimburse you for shipping and stuff? Yeah i know, through the mail he send fakes and his email is hooked up to automatic messages
I'm going to be completely honest. If I had the chance to get his auto. I'd keep it for myself. Hate to be a buzzkill bro.

Thanks Pro.. I took today off. Girlfriend just got back in town from a week long trip. So I had to get in some much need cardio ;)

Max-Angle
01-24-10, 3:56 pm
Your not being a buzzkill i was just asking, but i meant if you go the chance to get his auto of course get a auto for yourself the guys a legend but if he would be "willing" to sign a second, thats all i meant man

smith06
01-25-10, 11:27 pm
Bout to head in and do legs. Ill keep ya posted.

smith06
01-26-10, 1:16 am
One of the worst sessions I ever had. I've gota lot of shit bringing me down and I though blasting the legs would help. Just made shit worse. Fuck it bicep and abs tomorrow.

smith06
01-26-10, 6:19 pm
I blew the arms up today..

Bicep curls 30-40-50-60-70-80 (I only counted the 70's and 80's I hit these for 8 and 6)

barbell curls-- 40x12--50x12-60x12--95x8--115x8--135x12 (I'll have a video of this)

cables curls straight bar---100x12--120x12--140x8--160x8

Straight bar preachers--100x8--120x8--140x8

Forarm curls--45x15--45x20--65x15--65x15

Ab Work and out!!

JustJ
01-27-10, 2:30 am
I blew the arms up today..

Bicep curls 30-40-50-60-70-80 (I only counted the 70's and 80's I hit these for 8 and 6)

barbell curls-- 40x12--50x12-60x12--95x8--115x8--135x12 (I'll have a video of this)

cables curls straight bar---100x12--120x12--140x8--160x8

Straight bar preachers--100x8--120x8--140x8

Forarm curls--45x15--45x20--65x15--65x15

Ab Work and out!!

lotta arm work there

smith06
01-28-10, 3:45 pm
lotta arm work there

I hit em pretty hard man.. thanks for stopping by.

Yesterdays DE Bench work

Floor presses
Barx12--135x5--225x5--315x5--335x5--345x5--355x4(This set was actually better than the 345.. just couldnt get number 5 to move)

Incline DB Press--85x10--85x8--85x12 (High volume smokes me..lol)

Various tricep work to get the blood flowing and finish with a pump.

Max-Angle
01-28-10, 5:05 pm
Nice work man, keep it up

D-NUTZ
01-28-10, 8:11 pm
nice workout big guy!

smith06
01-29-10, 11:16 am
nice workout big guy!Thanks man.. I took yesterday off. I've been sick so I've been taking it easy. Shoulders today.

Big C
01-29-10, 12:41 pm
Strong ass workout bro.......ok I have a question for you.

How do you feel about those floor presses for bodybuilders? I've tried em before and they're pretty tough, just thought I would add them back in as something different.

Do they help at all with chest thickness??

smith06
01-29-10, 2:30 pm
Strong ass workout bro.......ok I have a question for you.

How do you feel about those floor presses for bodybuilders? I've tried em before and they're pretty tough, just thought I would add them back in as something different.

Do they help at all with chest thickness??

I hate them... with a burning passion. We have a strength cycle we are following as a team or else I probably wouldn't even do them. I don't come close to catching a pump while doing them or the day of. I was pretty tight the day after though. They feel awkward to me bro.

Best thing I can say is throw them in on chest day and try 'em. To each his own. I'd hate to tell ya to avoid them, cuz u never really know how someone elses body will react.

D-NUTZ
01-31-10, 10:35 am
Hey nice work yesterday. Moved some heavy weights. It was nice to meet you. Can't wait to get together again.

Big C
01-31-10, 11:36 am
Jesus bro what have u been eating ....entire cows???

Lookin monsterous at the session bro...I would say don't withdraw your name from pros/bros contest man....there are (4) Forvm guys being picked and not a lot of guys are even signing up...would love to throw down some iron by your side!

smith06
01-31-10, 4:36 pm
Jesus bro what have u been eating ....entire cows???

Lookin monsterous at the session bro...I would say don't withdraw your name from pros/bros contest man....there are (4) Forvm guys being picked and not a lot of guys are even signing up...would love to throw down some iron by your side!

Thanks guys.. It was good to get to lift with ya bro!! C.. I've been eating anything that doesn't move too fast..lol.


Yesterday's ABC in Toledo

I hit a PR on rack pulls, I set these up so the weight hangs about 6 inches from the ground.

I warmed up and increased the weight. I finished with 565 for a single

Hit some DB rows 100x12--x12--x10--x10

DB Shrugs-- 100x20--100x20--100x20

Hit some other misc. Back work.. With just a little bicep work.

machineman
02-01-10, 7:30 am
thanks for making the trip, bro....and thanks for the pointers on bench......looking forward to throwing down with you again.....

smith06
02-02-10, 1:12 am
thanks for making the trip, bro....and thanks for the pointers on bench......looking forward to throwing down with you again.....
Not a problem at all man.. I love to share the little bit of knowledge i HAVE


Hit legs tonite.

Squat-- barx5--135x8--225x5--315x5--405x3--455x1--500 (Fail) (Took it deep but couldn't get up, no spotter, so I didnt have it mentally)

Front Squats--135x8--185x5--225x3

Hack squat--225x5 (Felt weird.)

Leg Press--400x8--690x8--960x5

SLDL--135x5--185x5--225x5--275x5

firsthorseman97
02-02-10, 7:44 am
Serious leg day, Smitty! Sounds like the 500 is mental. Grab a spot next time and get after it! You got it!

smith06
02-02-10, 12:04 pm
Serious leg day, Smitty! Sounds like the 500 is mental. Grab a spot next time and get after it! You got it!

They gym was empty..lol. I know thats a little crazy.

smith06
02-03-10, 6:03 pm
I really hit the bi's hard again last nite. Can't shake this cold I have. Damn near passed out earlier. I'm just going to take it easy today and see how tomorrow feels.

smith06
02-04-10, 2:59 pm
Woke up drained today. I decided I'm going to take the rest of the week off. Let my immune system try to catch up. I've been feeling terrible and just can't shake it.

firsthorseman97
02-04-10, 3:09 pm
Rest up, Smitty!

machineman
02-04-10, 4:32 pm
Rest up, Smitty!

X2....

T o m m Y
02-04-10, 4:37 pm
sick squats dude!

prowrestler
02-04-10, 4:58 pm
sick work dude!

135x12 is awesome for curls man.

D-NUTZ
02-04-10, 9:27 pm
Smart move man. Rest up and kill it next week!

Big C
02-04-10, 9:44 pm
Few more weeks here brother...the anticipation is killin me!

smith06
02-05-10, 3:05 pm
Thanks Pro..and SnW.

Big C
I know man its killig me. This week has been rough. But I need to be in Pre-Arnold Phase. Not sure if i'm getting back sunday or monday... but I'm going to slaughter it.

Firedrake
02-05-10, 9:28 pm
I stopped in here because of something Dee said about you and your progress -- hope you don't mind if I jump in for the ride. . .

Big C
02-05-10, 11:38 pm
I stopped in here because of something Dee said about you and your progress -- hope you don't mind if I jump in for the ride. . .

Nice move....Adam is a good guy and kicks some ass in the weight room!

smith06
02-06-10, 3:21 am
I stopped in here because of something Dee said about you and your progress -- hope you don't mind if I jump in for the ride. . .

Not a problem at all sir. I can use all the motivation possible.

smith06
02-08-10, 10:16 pm
Got back to it today... Think I might have stepped back in too soon.

Box Squats with black bands-- Barx2--135x2--225x2--275x2--315x2--265x1--365x2

SLDL--135x5---185x5--225x5--315x5--315x10

Front Squat-=-135x5--135x5--185x5

Done.. just didn't have much in the tank.

machineman
02-08-10, 10:18 pm
great looking day, Adam.....hope you get back to feeling 100% soon.....

JustJ
02-08-10, 10:28 pm
good work on those SLDL's

smith06
02-09-10, 2:40 pm
Thanks guys.. I wanted to see how many I could get with the 315--SLDL's. On a good day I could do much better I think.

Biceps.. Hit them fast today

BB Curl--45x8--65x8--85x8--105x8--125x8--145x5

Bicep Curls--40x8--50x8--60x8--70x6* -- 40x6* (70-40 drop set.. no rest in between...them 40's were heavy as fuck)

Cable Straight Bar Curls--100x12--120x8--140x8

Cable Single Curls--60x8--70x8--80x8--90x8

Single Cable Preachers--60x8--70x8--80x8--90x8 (I dropped into30 lbs. Forearm curls after each set here.. worked great)

D-NUTZ
02-09-10, 4:14 pm
Strong two workouts smith.

Max-Angle
02-09-10, 9:38 pm
Thanks guys.. I wanted to see how many I could get with the 315--SLDL's. On a good day I could do much better I think.

Biceps.. Hit them fast today

BB Curl--45x8--65x8--85x8--105x8--125x8--145x5

Bicep Curls--40x8--50x8--60x8--70x6* -- 40x6* (70-40 drop set.. no rest in between...them 40's were heavy as fuck)

Cable Straight Bar Curls--100x12--120x8--140x8

Cable Single Curls--60x8--70x8--80x8--90x8

Single Cable Preachers--60x8--70x8--80x8--90x8 (I dropped into30 lbs. Forearm curls after each set here.. worked great)

great work man, hit those guns hard, there public enemies. Keep liftin'

smith06
02-12-10, 1:08 am
Deadlift/Back Day

Deadlifts against Purple Bands
135x3--225x3--315x3--395x3(PR)

Deadlift from floor--525x1 (25lb. PR Mother Fuckers!!!)

Lat Pulls 100x8x3 (Wide, Close, Middle)-- 140x6x3(Same)

DB Rows 110x8--110x8

DB Shrugs 120x20--120x20

Rope Crunches 100x20--120x15

smith06
02-12-10, 4:34 pm
Shoulder Day

Smith Press--95x8--135x8--185x8--205x8--225x6*--245x5* (I set the stoppers up to self spot and to relieve the bottom.. I really liked these)

Rear Delt Machine--90x8--100x8

Rear Delt Raises--30x8--40x8--50x8--30x8

Lat Raises--15x8--20x8--25x8

Cable Lat Raises--10x8--20x8

Uprights--Barx8--95x8--115x8--135x8--155x8

Firedrake
02-12-10, 4:40 pm
Solid work on both days, and congrats on the deadlift PR -- that's a biggie!

T o m m Y
02-12-10, 4:47 pm
Deadlift/Back Day

Deadlifts against Purple Bands
135x3--225x3--315x3--395x3(PR)

Deadlift from floor--525x1 (25lb. PR Mother Fuckers!!!)

Lat Pulls 100x8x3 (Wide, Close, Middle)-- 140x6x3(Same)

DB Rows 110x8--110x8

DB Shrugs 120x20--120x20

Rope Crunches 100x20--120x15

Strong pr's Bro!

JustJ
02-12-10, 9:26 pm
525 deadlift...fuck

smith06
02-13-10, 12:52 am
Thanks guys. I have been following Sgt. Rocks All World Deadlift program. This was week 10 (Out of 20). Hopefully I catch another 20 lbs. and get to 550 as planned.

deanna7272
02-15-10, 8:43 pm
Now you get to pick G's brain on chest.... Congrats... and Good Luck...lol

smith06
02-15-10, 11:14 pm
Now you get to pick G's brain on chest.... Congrats... and Good Luck...lol

Thanks for the heads up!! This is a great opportunity and an honor.

Hit Legs tonite.. I tore a hip flexor in the past and it was aggravated so I took it easy on squats and LP's.

Squat--Barx5--135x5--225x5--275x5--315x3(these really hurt so i called it quits)

SLDL's--135x5--185x5--225x5--315x12(PR)

Leg Press--200x12--400x10

Seated Calf Raises--100+ reps..Pyramided up from 1 plate to 4 plates and back down again

machineman
02-15-10, 11:18 pm
solid work in here, Adam.....and thanks for the tips!!!

smith06
02-15-10, 11:31 pm
solid work in here, Adam.....and thanks for the tips!!!

Thanks man!! And it's always good to help out.. Hope it works well for ya.

D-NUTZ
02-16-10, 10:16 pm
Nice work in here man. Congrats on being chosen.

smith06
02-17-10, 12:56 am
Thanks Derek

Blew the bi's and forearms up today threw in some ab work to finish. Nothing too exciting.

Hi-Lites
145x5 BB Curl
70x6 Bicep Curl
160x5 Cable Preachers

smith06
02-17-10, 6:55 pm
I've taken awhile away from benching.. figured it was time to get back at it.

135x3--185x3--225x3--315x3--345x2(Failed for 3)-- 365x3--370x3 (Tied PR)

Happy with this seeing as I took damn near 3 weeks off.

Close Grip
135x20--135x20

Decline--135x12--225x8--275x6

Straight Bar Pushdowns---200x5x5

Single Arm Overhead Tricep Press---30x8--35x8--40x8

Big C
02-17-10, 6:56 pm
Damn Adam......you, G and Alex will be tearin up benching friday night in C-bus that's for sure...

U are making some crazy progress bro keep that shit going.

Max-Angle
02-17-10, 8:20 pm
I've taken awhile away from benching.. figured it was time to get back at it.

135x3--185x3--225x3--315x3--345x2(Failed for 3)-- 365x3--370x3 (Tied PR)

Happy with this seeing as I took damn near 3 weeks off.

Close Grip
135x20--135x20

Decline--135x12--225x8--275x6

Straight Bar Pushdowns---200x5x5

Single Arm Overhead Tricep Press---30x8--35x8--40x8

nice work man, keep it up

smith06
02-17-10, 8:30 pm
Damn Adam......you, G and Alex will be tearin up benching friday night in C-bus that's for sure...

U are making some crazy progress bro keep that shit going.

Yea.. I'm hoping it will motivate me enough for a new PR.. I've put 375 up for a single before. Tripling 370 today, I should be able to get upwards of 390. I can't wait.

Firedrake
02-17-10, 9:37 pm
Great chest and tris -- really nice bench!

smith06
02-20-10, 11:07 pm
Went in and did my deadlifts.. had nothing in me today

135x3--225x3--315x3--405x3--455x3--485x3

Then I got outa there.. o well.. some days are just rough.

machineman
02-21-10, 8:45 am
solid bench and deads....even if you weren't feeling the deads!

smith06
02-22-10, 6:45 pm
Sundays bench day.. No Spotter

135x12--185x12--225x8--225x8

Decline--185x10--225x8--275x8--315x3

Incline Flyes--65x8--75x8--85x8

Monday Leg Day--
Squat
135x12--185x12--225x10--275x10

Leg Exts.--25x10--35x10--45x8--55x8 (Per Leg)

Max-Angle
02-22-10, 6:46 pm
Sundays bench day.. No Spotter

135x12--185x12--225x8--225x8

Decline--185x10--225x8--275x8--315x3

Incline Flyes--65x8--75x8--85x8

Monday Leg Day--
Squat
135x12--185x12--225x10--275x10

Leg Exts.--25x10--35x10--45x8--55x8 (Per Leg)

Strong shit man, keep it up

smith06
02-23-10, 8:57 pm
Hit bi's and forearms today.. Started a new job last nite on third shift so my energy level was a little weak.. but I did better than i thought I would.

BB Curls
barx10--65x8--85x8--115x8--125x8--145x6--135x6

Bicep Curls--40x8--50x8--60x8--70x6---Dropped to 40x5

Concentration Curls--50x8--60x8--70x6--80x6

Forarm Curls-- (In front and behind) -- 45x20--65x20

Done

Firedrake
02-23-10, 9:04 pm
Nice work! Not bad for recovering from a new shift!

D-NUTZ
02-23-10, 10:41 pm
Nice work! Not bad for recovering from a new shift!

x2. Solid day bro.

smith06
02-27-10, 2:49 am
Had a solid bench day weds. went up to 450 on a 3 board. Tried 400 for the first time ever. Got it up with a slight bum (No help getting it up just bumped me back into place)

Shoulders today... pretty solid day.

Excited as fuck for the Arnold!!!

D-NUTZ
02-27-10, 9:56 am
Strong stuff bro. See you at the cage. 6 Days!!

smith06
03-01-10, 6:50 pm
The Arnold's got my routine all fucked up..lol. Hit chest today. Think I'm going to take a break from powerlifting and focus on bodybuilding. Don't worry I'll still hit it heavy.

Flat Bench-- Barx12--135x12--185x12--225x10--275x8--315x5--365x1

Incline--135x12--225x10--275x8--275x5(Forced and assisted, these BURNT)

Decline-- 135x15( Directly after incline.. OUCH!!)

Incline Flyes 85x5--85x5--85x8(Last 3 assisted and forced)

Underhand cable crosses--40x8--40x8--50x8--60x8

Took about an hour.. lots of pre-arnold BS-in'.. Pumped like a motherfucker.

D-NUTZ
03-01-10, 7:41 pm
Nice bro. It has mine too a little bit. See you in a few days bro. Looking forward to it.

JustJ
03-01-10, 8:15 pm
strong as hell

smith06
03-02-10, 8:12 pm
Hit legs today.. knees been killing so I stuck to the leg press.

Started with 100# PPS x15 (Wide and close)
2 100#PPSx15 (WandC)
3 100 #PPSx12 (WandC)
780x12x2
960x10x2
1140x10

Sumo SLDL--135x5--225x5
SLDL 135x5--225x5

Tried Leg Exts but they were impossible--25 per legx8

Smith Single Leg Calf Raises 135x10

Smith Calf Raises 135x20--225x20--315x16--405x15

smith06
03-03-10, 5:52 pm
Had a good arm day today

Went up to 155x5 on barbell curls.. 80x5 on Bicep curls.. 160x6 on preacher cable curls.. 275x8 on smith close grip and 155x8 on skulls.

Nothinng else much to talk about.. swole tho..lol

smith06
03-03-10, 8:21 pm
Heading to the girlfriends for tonite. Spending the day with her tomorrow than arnold on friday. I doubt I'll be back on here until sunday.

Hoping ot meet some of ya. Cant Wait!!!

Firedrake
03-03-10, 8:43 pm
Heading to the girlfriends for tonite. Spending the day with her tomorrow than arnold on friday. I doubt I'll be back on here until sunday.

Hoping ot meet some of ya. Cant Wait!!!

Looking forward to meeting you!

smith06
03-07-10, 1:12 pm
It was great to meet people at the Arnold. The cage was awesome as always. My Training session Friday night with G, AA, and arsilva was great.

I hit 385 with a slight bump from G... Finished with some heavy incline machine, BW dips, and pec flyes.

The ABC Saturday night was absolutely insane!! I would still like to get a head count for it.

I went up to 585 on low rack pulls.. but the weight came off the bar.. I did get 570 clean which is a PR.. Me and machineman hit some other back movements and finished off with some shoulder work.

Got some great pointers from G and Big Al on rear delts, that were worth the trip to Columbus in themself.

machineman
03-07-10, 2:02 pm
It was great to meet people at the Arnold. The cage was awesome as always. My Training session Friday night with G, AA, and arsilva was great.

I hit 385 with a slight bump from G... Finished with some heavy incline machine, BW dips, and pec flyes.

The ABC Saturday night was absolutely insane!! I would still like to get a head count for it.

I went up to 585 on low rack pulls.. but the weight came off the bar.. I did get 570 clean which is a PR.. Me and machineman hit some other back movements and finished off with some shoulder work.

Got some great pointers from G and Big Al on rear delts, that were worth the trip to Columbus in themself.

great night, indeed! even though we had a slight mishap.....was great to hit the iron with you again.....gotta make a trip down to your neck of the woods this summer.....

smith06
03-07-10, 2:19 pm
Your always welcome down this way Bob... Good to see you again man.

smith06
03-09-10, 10:24 pm
down with a cold.. taking the day off.

Yesterday.. was odd.. wanted to hit arms but my elbow was aching. Decided to hit legs.. Knees were shot.. So it was to the leg press.

Blew it up.. 3 100 lb. plates per side..and 4 45 lb plates to the end. Did some SLDL's and sumo style. Finished with some seated calf raises and had a hard time walking.

Hoping to be back at it tomorrow.

Big C
03-09-10, 10:25 pm
Good workout dude.......and nice catching up with you at the Arnold, your woman is a nice lady. It's good she isn't scared of a 290 pound freak like yourself.

Keep workin hard Adamn it's payin off.