Smith Machine Freaks Journal - ABCbodybuilding

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  #1  
Old 07-30-2002, 09:55 AM
AtomicJim AtomicJim is offline
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Location: Pinckney, MI
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Default Smith Machine Freaks Journal

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
height: 5'9"
max squat: n/a
max bench: 240lbs
max curl: 135lbs
max leg press: 645 (12 reps, never max'd)
  #2  
Old 07-30-2002, 10:09 AM
AtomicJim AtomicJim is offline
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Default Re: Smith Machine Freaks Journal

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
135lbs x12,10,8
155lbs x4
leg extension to failure
12x80lbs, 8x70lbs
stiff legged deadlifts (first time doing them)
105lbs x15,12,10,8,6
155lbsx4
seated calf raises
2 double drop sets
60lbs x12, 50lbs x10, 40lbs x8
  #3  
Old 07-30-2002, 11:13 PM
AtomicJim AtomicJim is offline
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Default Re: Smith Machine Freaks Journal

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 [img]/forum/images/icons/smile.gif[/img]
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.

nighty-night [img]/forum/images/icons/smile.gif[/img]
  #4  
Old 07-31-2002, 08:33 PM
AtomicJim AtomicJim is offline
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Default Re: Smith Machine Freaks Journal

back
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
10x80lbs
8x70lbs
6x60lbs

biceps
incline db curls
25 lbs db's 12,10,6

preacher curl machine (hammer strength)
70lbsx10
60lbsx8
50lbsx6
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
15x15lbs
12x12.5lbs
10x10lbs
and
15x15lbs
10x10lbs

up 6 lbs in about 2.5 weeks
  #5  
Old 08-03-2002, 07:03 PM
AtomicJim AtomicJim is offline
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Default Re: Smith Machine Freaks Journal

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 [img]/forum/images/icons/laugh.gif[/img]
  #6  
Old 08-10-2002, 07:57 PM
AtomicJim AtomicJim is offline
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Join Date: Jul 2002
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Default Re: Smith Machine Freaks Journal

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!)

anyways
squats
165x12,10,8
lunges
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 [img]/forum/images/icons/smile.gif[/img]
btw CAJUN CATFISH FOR DINNER!!!!
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