Training Log by smash

[smash]

Day 2 Legs
A1 Back Squats 6 x 4 - 125/127.5/130/132.5/135/135
A2 Lying leg curls 6 x 4 - 84/87.5/95/95/95/95
B1 Leg extensions 4 x 8 - 73/73/73/73
B2 Standing good mornings 4 x 8 - 60/60/60/60

 

[Bullmuscle7]

Great leg day smash!!!

 

[smash]

Day 3 Torso
A1 Low incline barbell press 6 x 4 - 95/97.5/100/102.5/102.5/102.5
A2 Semi supinated chin ups 6 x 4 - 2.5/3.75/5/7.5/8.75/8.75
B1 Incline db flyes 4 x 8 - 20/22/24/24
B2 Seated rows 4 x 8 - 77/80/80/80


Semi supinated chin ups are wide grip, chins and pull ups are definitely way behind where they once were.

 

[Bullmuscle7]

Semi sups are hard! Still you did great on them!

 

[smash]

Day 4 Legs and Forearms
A Front squats 6 x 4 - 95/97.5/102.5/105/107.5/107.5
B Standing calf raises feet turned in 4 x 8 - 125/130/130/130
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

New program coming up

 

[Bullmuscle7]

Very Cool smash!!!

What's the new program?

 

[dangerouscurves]

You have the best name on the board! Love the goals, and the log will help to track the progress!

 

[Ramrod]

Day 4 Legs and Forearms
A Front squats 6 x 4 - 95/97.5/102.5/105/107.5/107.5
B Standing calf raises feet turned in 4 x 8 - 125/130/130/130
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

New program coming up

Nice Volume.. Front Squats are tough ones...

 

[smash]

Sorry guys been out of action with a stomach bug - one of the benefits of having kids around. I am coming good now and will train again tomorrow and I will post the new program. I didn't think anyone was going to bother reading this to be honest, I was just using this to record my numbers and track my attempt to keep the ravages of aging at bay. {Sigh}

 

[smash]

Nice Volume.. Front Squats are tough ones...

I have always liked front squats, they suit me. My front squat 1rm at 180kg is not that far behind my back squat 1rm 200kg. But I am a long way behind now, ever since the hernia appeared late last year I haven't been able to get a good run of training going.

 

[smash]

Program 2 - 1 day on 1 day off, double day

Day 1 A.M
A Back Squats 3 x 3
B Bench press 6 x 3
C Low cable elbow high external rotation 3 x 10

Day 1 P.M
A1 Low incline db press 3 x 10
A2 Incline db curls 3 x 10
B1 Db flyes 3 x 10
B2 Incline db hammer curls 3 x 10
C Db forearm extensions 3 x 25

Day 2 A.M
A Front Squats 6 x 3
B Rack Pulls 6 x 3
C Ql side raises (on back extension) 3 x 10

Day 2 P.M
A1 Leg Press 3 x 10
A2 Kneeling leg curls foot turned out 3 x 8
B1 Db calf raises 3 x 10
B2 Single leg Back extensions 3 x 10
C Abdominal Cable holds (10 seconds on 5 seconds off x 6) 3 sets

Day 3 A.M
A Back Squats 3 x 3
B Chin ups 6 x 3
C Traps ('dynamic' upright rows) 3 x 10

Day 3 P.M
A1 Pulldowns medium grip 3 x 10
A2 Low decline db extensions 3 x 10
B1 Db rows 3 x 10
B2 Pushdowns vbar 3 x 10
C Db forearms curls 3 x 25

Day 1 starts tomorrow
Cardio is on the other days and will be boxing just sorting that out now.

 

[Bullmuscle7]

Looks like a great plan brother!!! Hit it!!!