View Full Version : Smith Machine Freaks Journal
07-30-2002, 09:55 AM
did feel that my other journal was good, i had multiple diets and splits in it. i am currently following jw's 24 workout mass blitz, after it is finished i plan to do a small cut for 5-7 weeks to remove a few lbs of fat. as for the title, i use the smith machine alot b/c i workout alone most of the time now, and going to failure on the bench is somewhat of a saftey hazard w/o a spotter.
Starting stats from 7/13/02 (measurements were not taken)
weight: 151 lbs @ 14-16% bf
max squat: n/a
max bench: 240lbs
max curl: 135lbs
max leg press: 645 (12 reps, never max'd)
07-30-2002, 10:09 AM
workout #7 - leg day - cycle 2
heres my PLAN for the day, i will edit any weights amts for what i really used if there is any change (never done stiff legged deadlifts, so i will edit that in)
leg extension (pre-fatigue)
one double drop set
15x120lbs, 20x90lbs, 25x70lbs - 10 second rest pause used on rep 10 of the 2nd set, and 15 second pause used on 3rd set on rep 13
squats to failure
heels elevated w/ plates
leg extension to failure
stiff legged deadlifts (first time doing them)
seated calf raises
2 double drop sets
60lbs x12, 50lbs x10, 40lbs x8
07-30-2002, 11:13 PM
what a day, i've never done deadlifts before, today i did stifflegged deadlifts for the first time, and after that last set, wow, i almost fell the ground, but caught myself in the smith machine cage /forum/images/icons/smile.gif
my legs are totally fried, i didnt go as hard as i usualy do on my calves, but quads and hams will be sore tomarrow.
07-31-2002, 08:33 PM
Wide Grip Bent Over Rows
6 sets Total (all cheat reps were 1 second up, 3-4 second slow negatives)
2 sets 6x135lbs +3 cheat reps
2 sets 8x115lbs +4 cheat reps
1 set 10x105 +5 cheat reps
1 set 12x105 +5 cheap reps
behind the neck pulldowns
2x double drop sets
incline db curls
25 lbs db's 12,10,6
preacher curl machine (hammer strength)
50lbsx8 (after all other exercises done, i just went back for one more pump, focusing on the stretch, 2 seconds up 4-5 down, last rep i held for around 12-15 seconds)
standing alternate curls
25lbs x6,8,10 (each arm)
i was supposed to do reverse easy curl bar wrist curls and regular wrist curls but their was no bar to use, i mean there were none, only smith machines, didnt know what happened.
instead i did drop sets for both with db's
up 6 lbs in about 2.5 weeks
08-03-2002, 07:03 PM
well today i did chest, delts and tri's
today i also did something amazing by my own standards. i myself am used to 30-35lbs dumbells. today i was ballsy, i went and picked up 40's. did 12 reps of flat benches EASY, i was like holy [*%#*%*#], next i did 10 reps w/ 45's, and i'm sitting here like wow. next i go and pickup 50's and pump out 8 reps. guess this mass blitz has increased my strength a little. (note i did used to use 40's but never 45's and 50's and these were strict reps, 1 second up, 1 second at peak, 3-4 seconds down, and those negatives hurt like hell)
next was incline db press. picked up 45's for 12 and 10 rep sets. my chest was burning i tried to get another 8 reps out but only made 6 maybe 7, last rep was kinda shaky.
rest of the day was close grip upright rows w/ 75 lbs for 6 sets.
tri's were shot already, i did 35 lbs of tricep extensions and supersetted it with just holding a medicine ball straight out and holy [*%#*%*#] thats hard, arms shaking like crazy..
good day today /forum/images/icons/laugh.gif
08-10-2002, 07:57 PM
sorry for not updating! i've been sorta busy
i missed posting the last 2 workouts (leg day & back, bi's and forearms) and yesterdays chest workout too.
i could goto the gym on thursday & its closed on sunday so i went yesterday and today (owch chest, tri's & delts one day and legs today!)
w/ 17.5lbs db's (20's and 25's were gone?) 12,10,8 each leg
seated leg curl
drop set 190lbsx6,10 - 85lbs x12
drop set 2 80lbs x8 - 70 lbs x12
standing calf machine
drop set 1 160lbs x10, 145lbs x10, 125lbs x10
drop set 2 145lbs x8 125lbs x12 - stripped weight to 100lbs and went to failure
workout was overall nice, except first squat set i did a few reps bad and felt it alot more in my back, all others were great (still cant feel a burn in hams from lunges) guess i'll wait till tomarrow to see how i did /forum/images/icons/smile.gif
btw CAJUN CATFISH FOR DINNER!!!!
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