Smush's Workout Log

[Tom (Rendition)]

Nice gains, keep it up.

Do you normally have a spotter for your squats? lol :s

[Smush]

Thanks Tom!

And no lol. I'm usually by myself when I squat .. so I don't think I can max out until my friends want to squat.

Shoulders & Biceps

DB Shoulder Press

50 x 10 PR

50 x 8

50 x 6

60 x 1/2 FAIL

DB Shrugs (Highest DBs in gym)

90 x 10

90 x 8

90 x 6

DB Front Raise

20 x 5

20 x 4

10 x 10

DB Side Raise (Ahh I wish my gym had 15s)

10 x 10

10 x 10

10 x 10

DB Rear Raise

10 x 10

10 x 10

10 x 10

DB Curls

30 x 10

25 x 10

30 x 8

25 x 6

20 x 5

DB Hammer Curl (No rest)

30 x 8

25 x 6

25 x 5

20 x 7

For some reason DB curls are my weakest exercise, I can preacher curl 85-90 lbs ... but can only do 30 lbs each hand? Hmmmm.

[Tris]

You have support from the bench padding while doing preacher curls compared to curls where your arm is free, its expected.  :p

[Steroids]

lol bellend reevesy use ur own log!

[Smush]

Tore some ligaments in my ankle. Bad crack. It's still swollen, bruised, and I'm wearing a supporter. I hate limping. Bye bye deadlifts and squats for a few weeks .. Curl bro for the rest of the year..

Chest & Tris

DB Bench Press

65 x 10

70 x 8 PR

75 x 6 PR +10 lbs, 6 reps. SUWOOOP.

DB Incline Press

60 x 5

65 x 5

DB Overhead Extension

25 x 15

25 x 15

60 x 5

Tricep Pull Down

35 x 10

40 x 7

45 x 6 PR

Chest/Tricep Dips x 3

[Smush]

Shoulders & Biceps

DB Arnold Press

40 x 10

50 x 8

DB Shoulder Press

60 x 3 PR +10 lbs, 3 reps.

DB Shrugs My grip is now insane.

90 x 10

90 x 10

90 x 10

DB Rear Raise

20 x 8 <-- PR +10 lbs, 8 reps. Blew my old PR out of the water

20 x 6

20 x 5

DB Front Raise (Each hand)

20 x 5

20 x 5

20 x 5

DB Lateral Raise

10 x 10

10 x 15 PR

10 x 13

DB Curls

30 x 8

25 x 10

20 x 6

DB Hammer Curl

25 x 10

25 x 8

20 x 5

Weight: 170.0

I found out today that I hate curls. Probably my weakest exercise by far .. perfect form, but such a low weight

[Tris]

Don't worry I feel you on the curls man, keep up the good work.

[Smush]

Thanks for the support and nice avatar btw  

:icon6nv:

[Adam|Spakka]

Jesus christ those legs on Tris's avvy :O:O

& yea i used to hate curls too, biceps were always shitty, all i can recommend is just completely forget about the weight you're lifting, just get the full stretch & contraction of the bicep, thats what i've started doing since all the dumbells in my gym are in pounds not kilos, i don't pay much attention to the weight anymore (obviously not going light, just a weight to challenge you)

[Smush]

Was an off day, hadn't eaten all day and went to gym at night because I was dragged there lol.

Chest

Bench Press

135 x 10

135 x 10

155 x 5

165 x 5

175 x 5

DB Incline Press

50 x 10

55 x 10

60 x 10

65 x 5

Skullcrushers

65 x 10

65 x 8

Preacher Curl

65 x 10

65 x 8

65 x 5

Seated Calf Raise

90 x 10

135 x 10 (Stopped because of too much pressure/pain)

Squats (Tried to see how my ankle was doing) Didn't want to go heavy

135 x 10

135 x 10

185 x 5

205 x 5

[Reevesy]

if u tore something in ur ankle i highly doubt u would be squatting at all lol

[Smush]

I made it sound worse than it was lol. An ankle sprain's definition is the tearing of the fibers ...

It still hurts and it's still red that's why I didn't go heavier. It was classified as grade 2 out of 3 grades.

[Reevesy]

I made it sound worse than it was lol. An ankle sprain's definition is the tearing of the fibers ...

It still hurts and it's still red that's why I didn't go heavier. It was classified as grade 2 out of 3 grades.

lol i just thought a sprain was a strain.

[Smush]

Shoulders

DB Press

40 x 10

50 x 10

50 x 5

DB Shrugs

90 x 10

90 x 5

90 x 5

Then I noticed my face was really itchy, looked closer in the mirror and sure enough I was covered in red rashes all over, from then neck to the face. I thought it would go away so I kept exercising.

DB Side Raise

20 x 10

20 x 5

20 x 5

DB Front Raise

20 x 5

20 x 5

20 x 5

I stopped, face was too itchy, ran back home to take a closer look. Apparently it was heat induced? Someone must have cranked up the heat in the gym cause it was super hot in there. The red marks went away, but it was the weirdest feeling.

It pretty much ruined my workout.

[Adam|Spakka]

ahw :(

[Steroids]

y do u always do 50% less reps on the 2nd/3rd sets of an exercise? not having enough of a rest period or something?

[Smush]

I usually don't do 50% less reps, it was just a bad day and I couldn't concentrate. I usually do 10-8-6-4 or something along those lines.

And sometimes I switch up my rest periods from no rest, 30 second rest, to 2 minute rest. Idk just trying new things

[Steroids]

not sure y you'd even go from 10-4 reps with 2 sets in between unless ur having 30 secs rests when deadlifting or something lol. also ur bulking, dont do 30 sec rest periods. do drop/super sets if u rly have to mix shit up.

[Smush]

Chest (Front Delts still tired from yesterday, going to put in at least 1-2 days rest)

DB Bench Press

60 x 10

65 x 8

70 x 6

75 x 4

I was dying doing the last reps of those exercises.

DB Incline Press

60 x 5

65 x 3

Chest Fly

35 x 10

37.5 x 8

40 x 8

Will do bis and tris on Saturday maybe ..

[Smush]

Finals Week, until break so I'm trying to fit in as many exercises.

Oh I maxed out on bench yesterday, got 210 x 1 without a warmup for a new PR lol.

Shoulders & Deadlift

DB Shoulder Press

45 x 10

45 x 10

50 x 10

50 x 8

DB Shrugs

80 x 10

80 x 10

DB Front Raise

15 x 10

15 x 10

17.5 x 10

DB Side Raise

15 x 5

15 x 5

20 x 5

17.5 x 5

Deadlifts (First time in a month)

135 x 10

225 x 5

255 x 5

275 x 5

315 x 1

330 x 1 winning

Back feels great. Will probably do bis&tris tomorrow.

[Reevesy]

bet that 210 felt like a nigger. warmups r more getting a feel for the weights for myself. thats y you should do really low rep warmups like sets of 1-3 as the weight is on the up

[Smush]

Actually going to a proper, massive gym for now ..

Shoulders

DB Shoulder Press

45 x 10

45 x 10

45 x 10

50 x 7

DB Shrugs

80 x 10

90 x 10

100 x 5 PR lol callouses ripped all over da place

DB Front Raise

20 x 10 PR

20 x 10

20 x 10

DB Side Raise

15 x 10

15 x 10

15 x 10

Preacher Curl

55 x 10

55 x 10

65 x 8

65 x 5

65 x 3

Rear Delt Machine

75 x 10

90 x 8

105 x 6

125 x 4 PR I'm guessin?

Nautilus Rows

80 x 10

95 x 10

125 x 10 PR I guess?

Then shot some hoops,  you gnome saiyin ...

[Smush]

I probably would spot him, just not catch the bar when it falls ...

:trollbob:

[Smush]

Legs (Not done properly in months)

Ran 10 minutes - 7-10 mph - 3 incline.

Squats

135 x 10

135 x 10

185 x 5

205 x 5

225 x 5

Leg Press

210 x 10

250 x 10

300 x 10

350 x 10

390 x 8

Seated Calves

90 x 10

135 x 10

155 x 8

Leg Extensions

135 x 10

155 x 10

175 x 10

210 x 10

225 x 10

My legs are so sore, if I walk the wrong way I fall over. It's like I'm Jimmy from South Park.

[Adam|Spakka]

You can squat 225 yet only leg press 390? is it one of those weird techno machines?