Snadykins' Journal

[snadykins]

Some camping and hiking, nothing too exciting really!

 

[snadykins]

I made a transition from dumbbells to smith machine today for my chest workout. I haven't trained chest using a bar in a very long time, pretty much due to the fact that I work out alone and am a bit scared of not having a spotter. Thoughts?

Elliptical intervals 20min
Bench 50x10x3
Decline bench 40x10x3
Incline bench 40x10x3
Machine flys 50x10x1/55x10x2
Overhead 1 arm extension 15x10x3
Skull crushers 30x10x3
Rope pulldowns 50x10x3
Tricep extension machine 50x10x3

 

[Jenner]

I have always worked out alone, don't be afraid to ask someone for a spot

 

[snadykins]

I wish I could ask for a spot Jenner, it's just that the majority of my workouts are at 4am and the gym is empty at that time. I realize I'm not lifting a lot of weight right now, I'm more afraid of not being able to control the regular bar if it gets tough and wreck my shoulder or something. Not sure if it is better to use the smith machine, or lower my weight and start using a regular bar. Thanks!

 

[Bullmuscle7]

Yes, be bold. Usually someone will help. Great workout. I'm following your log. Good work going on here!

 

[Jenner]

I wish I could ask for a spot Jenner, it's just that the majority of my workouts are at 4am and the gym is empty at that time. I realize I'm not lifting a lot of weight right now, I'm more afraid of not being able to control the regular bar if it gets tough and wreck my shoulder or something. Not sure if it is better to use the smith machine, or lower my weight and start using a regular bar. Thanks!

Personally I would lower the weight and use the bar

 

[Rottenrogue]

Can you use the squat rack to bench ? Set the safety bars just high enough to keep from crushing yourself with the bar.

 

[snadykins]

Thanks ladies! Both are doable for sure. I will give it a go for my next chest day and see what happens!

 

[snadykins]

I woke up today with sore shoulders which never happens after a chest day for me. Not sure if it's from switching to a bar, or if my alignment was off a bit because of using the smith machine yesterday. I played around with reverse pyramid lifting for a few of my exercises today, which I've never done before so hopefully I did them right. I really enjoyed it actually!

Exercise bike intervals 20min
Lat pulldowns 85x10x3
Fifteens (three position curls) 40x15x3
Machine rows 65x10x3
Hammer curls 5x20/30x6/25x8/20x10
Bent over 1 arm rows 5x20/30x6/25x8/20x10
Barbell curls 20x20/50x4/40x8/30x10
Rear delt machine 40x8x3
Cable curls 45x10x3

 

[Jenner]

I woke up today with sore shoulders which never happens after a chest day for me. Not sure if it's from switching to a bar, or if my alignment was off a bit because of using the smith machine yesterday. I played around with reverse pyramid lifting for a few of my exercises today, which I've never done before so hopefully I did them right. I really enjoyed it actually!

Exercise bike intervals 20min
Lat pulldowns 85x10x3
Fifteens (three position curls) 40x15x3
Machine rows 65x10x3
Hammer curls 5x20/30x6/25x8/20x10
Bent over 1 arm rows 5x20/30x6/25x8/20x10
Barbell curls 20x20/50x4/40x8/30x10
Rear delt machine 40x8x3
Cable curls 45x10x3

That's why I don't like the smith...too many things can be done improperly

 

[rawdeal]

Can you use the squat rack to bench ? Set the safety bars just high enough to keep from crushing yourself with the bar.

^^^ this right here. Snady, you're sitting on a goldmine if you lift at a time when you kinda own the gym. That rack or cage will spot you better than humans for benches, squats and inclines once you learn where you want the safety pins and J hooks. I left a medium good gym 10 min. from my house to migrate to my garage with summer heat, winter cold, and bugs cause I got tired of competing with other gym members for equipment. If you can be in a gym when you are on your own, you're holding the winning lottery ticket for heavy basic barbell stuff.

 

[snadykins]

I first want to thank Sassy69 for suggesting a warm-up before lifting. I had been getting a clicking in my left shoulder when doing shoulder exercises, but my shoulder workout yesterday was click free!

Bike intervals 20 min
Overhead press 20x10x3
Front raises 15x10x3
Upright rows 40x10x3
Lateral raises 10x10x3
Bent over flies 10x10x3

Today's workout:
Elliptical intervals 20 min
Deadlifts 80x10/90x10/80x10
Squats 90x10/120x7/100x10
Abduction/adductions 20x20/80x10x2/70x10
Single leg dumbbell calf raise 30x8x3
Cable kickbacks 45x10x3
Leg curls 100x10x3
Leg extensions 100x10x3

Believe me rawdeal, I wouldn't trade an empty gym for anything! Tomorrow is chest day, I am going to try my presses in the rack. Hopefully all goes well!!!