Junior Smolov Bench

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Training back today

Warmed up with stretches

bar x 10
bar x 10
60kg x 5
60kg x 5
80kg x 5
100kg x 5
100kg x 5
110kg x 3
120kg x 3
In to the gym walks some of Dublins finest,,,are ye alright bud
140kg x 5
150kg x 3
150kg x 3
140kg x 6
BB bent row
60kg x10
60kg x 10
60kg x 12
60kg x 12
Could manage more weight on this movement but i wanted form to be kept and to feel a good squeeeze in my mid back.

Late pull down
60kg x 8
60kg x 8
60kg x 8
Dropped to 35kg for eight

One set of single arm row @ 40kg

Finito

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Todays training,not focused at all

BB FRONT SQUAT
5X5@60KG
SLDL 5X5@70KG

Standing push press
60kg x 3
60kg x 3
60kg x 3
60kg x 3
62.5kg x 1
65kg x 1

Hang cleans
60kgx3
60kgx3
60kgx3
60kgx3

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Flat bench
72.5kg x 5
82.5kg x 5
95kg x 7

incline dbell press
30kg x 10
30kg x 12

Two sets of bodyweight dips 10 reps

two sets of the pec fly machine 2x10

Three sets of 10 with 20kg dbells for hammer curls
one set of over hand curls empty oly bar 20 reps

Ate so much chicken today i think im going to start to grow feathers

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Have a cold but trained any way

deadlift

60kg x 10
60kg x 10

112.5kg x 5
127.5kg x 5
145kg x 5
Felt light headed after every set

30kg lat pulldown 3x10

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Today was shoulders

standing barbell press

40kg x 5
45kg x 5
52.5kg x 5

seated dbell press
22kg x6
26kg x 6
26kg x 6
26kg x 6
26kg x 6
18kg x 8

30kg bar raise 4 sets of 10


tricep rope pushdowns 20kg 5 sets 15

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5th dec. felt like crap

squats
5x5@60kg
5x8 leg curl

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chest&back

Warmup-goodmornings

deadlift
100x5
140x5
140x5
150x5
seated row with rope attachment
4x10

Flat bench
60kg x 10
60kg x 10
60kg x 22

dips
4x10

one set of barbell curls

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Geting started today felt like an effort after beeing up very late on sat for the fight.

Chest
3x10 30kg debell press
3x 10 60kg incline bb press
3x 10 30kg dbell pullover
3x 10 dips
9x 10 cable press downs

Felt **** before training then great after.

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Today was back and biceps

Close grip lat pulldown
50kg x 4 x 10
single arm dbell row
30kg x 3 x 10
tbar row
35kg x 3 x 10

oly bb curl
40kg x 3 x 10
14kg dbells standing curl
3x10
rope hammer curls not certain about the weight
3x 10

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leg press
60x10
100x10
140x10
180x10
220x10
260x10

A small bit of single leg work

50kg barbell on my back
Standing up on a platform for 3sets of 10

drdeadlift

So im in Norway for the next couple of weeks.There will be no gym just bodyweight stuff.

My weight is down to 87kg.

I ran yesterday for the first time in over 15 years,3km in total in about 20 mins i expected it to be harder but it seems the amount of cycling i do has kept me fitter than i though,
After the run i trainined four sets of six underhand pullups then one set of five.
Followed by three sets of eight on the dips then two sets of push ups totalling 30 reps.

There are so many playgrounds here and each has plenty of pull up bars and makshift dip bars.

drdeadlift

Ran 2.7km this morning and it was painfull.

pull ups

1x6
1x6
1x6
1x6
1x3
1x3

dips 4x10

Then 3x10 lat raises with some dbells i found in the apartment

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Pull ups bar to mid chest
10x3
dips(awkward as your palms are facing forward)
5x10
Push ups using handles
5x15

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Ran 4.3km felt easy.No more training until im back in my gym next week.

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Chest/biceps

Flat dbell press
4x10 30kg dbell
Incline dbell press
4x 10 25kg dbell
dips
4x10
Dbell flys
4x10 15kg dbell

Standing bbcurl
4x10 30kg
seated dbell curl
4x10 14kg dbell
hammer curl
4x10 12.5kg dbell
preacher curl machine
4x10 15kg

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Legs

Legpress
4x10 200kg
leg extention
4x10 50kg
sldl
4x10 60kg
leg curl
4x10 25-45kg
Standing calf raise
4x10 not sure of the weight.

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Ran 2.44k,felt like death when i got home.Was it harder because i trained legs yesterday?

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Took yesterday off as I felt sick.
Today was back day.

Bb bent row
60kg x10
70kg x10
70kg x10
70kg x10
Db pull overs
25kg dbell
1x10
1x10
30kg
1x10
1x10
Dbell row
40kg dbell
1x10
1x10
Latpulldown
50kg
1x10
1x10
1x10
Ghr
1x10
1x10
Seated row
70kg
1x10
1x10
1x10

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Today was shoulder/triceps and the end to my first week of volume training.

Seated db shoulder press
4x10 20kg dbell
Dbell side raise
4x10 7.5kg dbell
Dbell Front raise
4x10 7.5kg dbell
Rear delt with cable
10kg 4x10
Upright rows oly bar 40kg
4x10
Dbell shrugs 40kg dbells
4x10
Triceps
Rope pushdowns
9x10 4 plates
Dbell press rear of neck
2x10

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Chest/biceps

Didnt know if my last workout would effect this one luckily enough i felt strong today.

Flat dbell press 30kg dbell 4x10
Incline dbell press 25kg dbell 4x10
Dips 4x10
Pec fly machine 1x12 35kg,1x15 35kg
Machine press 30kg x 15 , 50kg x8

Biceps,
Didnt see the point in doing 16 sets i felt like it was overkill dropped down to 8 sets done with short rest times.
Standing dbell curl
12.5kg dbell x10
15kg dbell x 10
18kg dbell x 8
18kg dbell x 8
Preacher curl machine
15kg x 16,12,10,10

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Yesterdays leg session

leg press
60kgx8
100kgx8
140kgx8
140kgx8
180kgx8
220kgx8
260kgx8
260kgx8
Done these with one minutes between sets.
Stiff leg dl
60kgx10
60kgx10
70kgx10
70kgx10
Weight here is very doable.
Standing calf raise smith machine 60kg
6x10
Never need alot of weight to get the calves growing,find these alot nicer to do than just about any calf machine.

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Tomorrow im going to train back along with shoulders as i will be up to my tits with work over the weekend.

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Trained back on its own as i didnt want to half ass it.(24sets)

Seated row
60x10
70x10
70x10
70x10
BB bent row
70x10
70x10
70x10
70x10
Plate loaded row machine
First set single arm
20kg per side x10
remainder of sets i used both hands
25kg per side x 10
30kg perside x 10
30kg perside x 10
Underhand latpulldown
50kg x 10
50kg x 10
50kg x 10
50kg x 10
Neutral grip handle lat pulldown
50kg x 10
50kg x 10
50kg x 10
50kg x 10
Hyper extension
no weight x10
10kg barbell x10
10kg barbell x10
no weight x10
My lower back felt well worked after this.


Didn't feel strong or great during this session,but i always feel like the crap sessions are the ones that make all the difference.

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Shoulders

Standing ohp 50kg x5x5
Dbell lat raise 4x10 10kg
Front raise 20kg plate 4x10
bent fly 5kg plate 4x10
shrugs 60kg bbarbell 4x15
Upright rows 30kg 4x10

Triceps
Seated dbell extension
30kg dbell x 10
35kg dbell x 10
Standing rope extension 20kg plates
4x10
Closegrip bench press
50kg x 10
70kg x 10

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Chest/biceps

Flat dbell press
30kg x 10
32kg x 10
32kg x 10
30kg x 10
Incline barbell
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Dips
10
10
10
10
Dbell flyes
15kg x10
18kg x10
18kg x10
18kg x10

Preacher curl(old skinny straigh5 bar)
27kgx10
27kgx10
27kgx10
27kgx10

Standing dbell curls
15kg x8
15kg x8
15kg x8
15kg x8
15kg x8

The two days rest makes training much more enjoyable.
This is my third week of volume training.I dont feel strong per se doing this but i sure as hell se a good difference in my body.Tricky part is getting the food intake right.

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Legs
Legpress
60kg x 8
100kg x 8
140kg x 8
180kg x 8
220kg x 8
260kg x 8
Single leg leg press
60kg x8
60kgx8
60kg x8
60kg x8

Box squats
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
60kg x 10

Will fit in hamstring work tomorrow as i will be training back them,im figuring training lower back with hamstrings fits together.

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Back

Warmup
Chins ups
5x5

Single arm dbell row
40kg x10
40kgx10
30kgx10

Latpulldown
55kg x10
55kg x10
55kg x10

BB Row
60kg x 10
70kg x 10
70kg x 10

Seated row(wide grip)
50kg x10
50kg x10
50kg x10 kept form perfect

Hyperextention with 10kg bb

1x10
1x10
1x10

Finito

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Yesterday shoulders/triceps

Side raises
10kg dbel 4x10
rear raises cable
10kg 4x10

Standing bb press 40kg
x10
x8
x8
x8

hang clean empty bar 2x20

cable extention tricep
6x10 30kg

A terrible session,normally weight training relieves you of daily stresses felt like crap,training was crap.Top it all off the left shoulder is acting the bollix again,supraspinatus seems to be inflamed.

drdeadlift

Yesterday shoulders/triceps

Side raises
10kg dbel 4x10
rear raises cable
10kg 4x10

Standing bb press 40kg
x10
x8
x8
x8

hang clean empty bar 2x20

cable extention tricep
6x10 30kg

A terrible session,normally weight training relieves you of daily stresses felt like crap,training was crap.Top it all off the left shoulder is acting the bollix again,supraspinatus seems to be inflamed.

drdeadlift

Chest
Foam rolled lats
FLAT BB BENCH
60KGX5
60KGX5
70KGX5
80KGX5
90KGX5
100KGX1
100KGX1
100KGX1
100KGX1
100KGX1

Flat Dbell press
30kgx7
32kgx5
32kgx5
38kgx5
38kgx5 Getting these into position caused a little pain in the shoulder.

Dips 5x5
Dbell curls
5x8 15kg
Rope attachment
4x20 20kg
overhand grip
2x20 20kg