Training Log by smash

[Bullmuscle7]

Nope...its just hard

 

[smash]

Day 1 Arms workout 2
A1 Dips 6 x 4 - 36.25/37.5/38.75/40/41.25/42.5
A2 Standing Ez bar curls 6 x 4 - 35/37.5/40/42.5/42.5/42.5
B1 Standing db overhead extensions 4 x 8 - 14/14/14/14
B2 Incline zottman curls 4 x 8 - 12/12/12/12

 

[smash]

Day 2 Legs
A1 Back squats 6 x 4 - 120/122.5/125/127.5/130/130
A2 Lying leg curls 6 x 4 - 81.5/84/86.5/86.5/86.5/86.5
B1 Leg extensions 4 x 8 - 72/72/72/72
B2 Standing good mornings 4 x 8 - 40/45/50/50

Felt strong today, my legs are on the way back I skipped a day yesterday due to child minding duties, its good to spend quality time with your kids

 

[smash]

Day 3 Torso
A1 Low incline barbell press 6 x 4 - 90/92.5/95/97.5/100/100
A2 Semi supinated chin ups 6 x 4 - 1.25/2.5/3.75/5/7.5/7.5
B1 Incline db flyes 4 x 8 - 18/20/22/22
B2 Seated rows 4 x 8 - 67/77/77/77

 

[UncleAl]

Very nice routine, smash. You obviously know what you are doing. I'm sure you will make a lot of progress toward meeting your goals if you remain consistent.

 

[Bullmuscle7]

Thanks for posting this smash. Its impressive brother!!!!

 

[smash]

Day 4 Legs and Forearms
A Front squats 6 x 4 - 95/97.5/102.5/105/105
B Standing calf raises feet turned in 4 x 8 - 115/120/120/120
C1 Rope pronations 2 x 20
C2 Rope supinations 2 x 20
D1 Ez bar forearm extensions 2 x 20
D2 Ex bar forearm curls 2 x 20

 

[smash]

Very nice routine, smash. You obviously know what you are doing. I'm sure you will make a lot of progress toward meeting your goals if you remain consistent.

Thankyou for the encouragement, I needed that. Been busy last 5 or 6 days and I missed a couple of sessions. My programs will be a bit more interesting once I have got a bit more volume up. I am operating under the theory that if I get the weaker areas up now, in the longer run I can challenge those 1rm's. I am also being a bit cautious as I need my body for work.

There is shit genetics and no illusions re my abilities. For a guy my size to only squat 440 (even though its to the floor) ... and my bench ... I was embarrassed to write in here. But bench was out of my programs for a couple of years whilst I tried to learn some basics in Olympic lifting. And then in the end I thought it was better to be honest about how much I suck.

My bench is flat, my arms are long, the deadlift suits me better. The last time I tried a wide grip bench I ended up with a shoulder impingement. So I am a bit narrow ... a couple of powerlifters here laughed and asked if I was training triceps via close grip lol. Still my chest is definitely well behind. I will probably open a thread asking specifically about chest development at some point, I have my own ideas but there is everything to gain asking more knowledgeable people and nothing to lose with an open mind.

 

[smash]

Day 1 Arms - session 3
A1 Dips 6 x 4 - 35/37.5/40/42.5/45/45
A2 Standing Ez bar curls 6 x 4 - 35/37.5/40/42.5/42.5/42.5
B1 Standing db overhead extensions 4 x 8 - 16/16/16/16
B2 Incline zottman curls 4 x 8 - 14/14/14/14

Today was the last arms session for this program. My arms have already started to catch up, another couple of programs and I should meet that goal. Chest will take much longer.

 

[UncleAl]

Glad you're making progress. What will be your new program?

 

[smash]

Glad you're making progress. What will be your new program?

Next is double day training for lifting and boxing for some cardio, but not sparring. I have used my head to block enough punches haha. I am writing my longer term plans this weekend. Chest size and strength, as well as triceps, is still the medium term goal and longer term getting back to 1rm's for legs. I am going to gradually increase workload on the chest and triceps and continue with no direct shoulder work. I will post the program or mesocycle.

 

[Bullmuscle7]

Your work is great. Not in anyway embarrassing!