Junior Smolov Bench

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

drdeadlift

220kg 5x5 leg press slow tempo
Box squats
60kgx5
100kgx5
100kgx5
105kgx5
105kgx5
110kgx5

calf raise
60kg
4x10

drdeadlift

Back,soulders triceps

BB BENT ROW
60KG 4X10
DBELL ROW SINGLE ARM
40KGX5
40KGX5
45KGX5
50KGX5
50KGX5
LATPULLDOWN
70KGX5
80KGX5
70KGX5

Not sure of the name of this movement,,you stick a oly bar in a corner and use it to shoulder press

anyway loaded it with a 20kg plate and performed 4 sets of 10,with only mild discomfort in my left shoulder

Dbell triceps extension
30kg dbell x 3sets of 8
Tricep rope extentions
15kg 3sets of 8.

Im down to 87kg so thats good.

drdeadlift

Stretch+foamroll lats

flat dbell press

10kg dbell x 10
24kg dbell x 10
40kg dbell x 5
40kg dbell x 5
40kg dbell x 5
40kg dbell x 5
40kg dbell x 5
The weak point in my pressing seems to be mid range.
Floor press
60kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Standing dbell curls
15kgx10
15kgx10
15kgx10
15kgx8

Seated incline curls
10kg dbells
4x10 These were hard.


45 push ups-last time i did this many push ups i was at a party pist drunk.

Overhand bb curl 20kg x 10

Then home.

ninamc

drdeadlift wrote: »

Back,soulders triceps

Not sure of the name of this movement,,you stick a oly bar in a corner and use it to shoulder press

anyway loaded it with a 20kg plate and performed 4 sets of 10,with only mild discomfort in my left shoulder

Im down to 87kg so thats good.

Think it's a landmine press.

drdeadlift

Deadlift

60kgx5
60kgx5
60kgx5
60kgx5
60kgx5
100kgx5
120kgx5
140kgx5
140kgx5

Single arm dbell row
40kgx5
40kgx5
50kgx5
50kgx5
50kgx5

Latpulldown close neutral grip

70kg x 5
70kg x 5
70kg x 5

Landmine press oly bar
+20kgx10
+25kgx10
+25kgx10
+25kgx10

Finito

drdeadlift

Should have been leg day but i cycled 32k instead.Tomorrow will do.

drdeadlift

Legs

Began by using my yoga strap and stretched each hamstring for 3mins,each flute for 2mins then both legs for 3 mins.
Have heard so many different recommendations on how and when to stretch..

Box squats
60x6
60x6
70x6
70x6
80x6
80x6
90x6
100x6
100x6
60x6
60x6
60x6
60x6
60x6
60x6
Leg press
260x5 a bit too heavy
220x5
220x5
220x5
220x5
Calf raise legpress
140x15
140x15
140x15
140x15

drdeadlift

Chest-yesterday

Warmup

60kg bb bench 3 sets of 5

Flat press 40kg dbell
5x5
Floor press 80kg
5x5
Dips x 10

Dbell curls
16kgx10
16kgx10
15kgx10
15kgx10
15kgx10

The longer time between gym visits has made an improvement in my lifting

drdeadlift

Deadlift

60x10
100x3
120x3
120x3
140x3
150x3
152.5x1
155x1
160x1
100x10

Single arm dbell row
40x5
50x5
50x5
50x5
50x5
30x10

lat pulldown
45x10
45x10
45x10
45x10

landmine press
Oly bar+20kg
10
10
10
10

Dbell tricep extensions
20kg 2 sets of 10
30kg 2 sets of 10

Tricep push downs
45kg
10
10
10
10

Fintio.

drdeadlift

Yesterday

Squats
60x5
70x5
80x5
90x5
100x5
105x1
110x1
115x1
120x1

Calf raise
8 sets 90kg

drdeadlift

Just getting over the flu so was feeling a bit weak today but i got through it ok

Flat dbell press 40kg dbell
x5
x5
x5
x5
x5
BB Floor press
60x5
80x5
80x5
80x5
80x5
Flat bb bench
60x10
60x10
Dbell curls 15kgdbell
5x8
Hammer curl 20kg
2x8

drdeadlift

Shouldn't have trained so soon after being sick,im sick again.As well as that im looking after the child for a week or so on my own.So defiantly no gym for maybe a week or more.

Alf Veedersane

drdeadlift wrote: »

Shouldn't have trained so soon after being sick,im sick again.As well as that im looking after the child for a week or so on my own.So defiantly no gym for maybe a week or more.

Incorporate playtime with working out and play games like 'help Daddy do goblet squats' and 'baby curls'

drdeadlift

Just about 100% free of illness but still just me and the child.
Got the old chin up bar out did 4 sets of 8 underhand chins with 4 sets of press ups.

I suppose a bit of time off can do no harm from time to time

drdeadlift

Finally back in the gym after being sick and babysitting for over two weeks.

Deadlift
60x8
100x8
100x8
100x8
100x8
Flat bb bench
60x8
60x8
70x8
80x8
80x8
70x8

Dbell row
40x8
40x8
45x8
45x8
50x5
Dips
5x8

I felt sore as i performed most sets,i feel what little i did do at home such pull ups and press ups really helped.

Tomorrow is legs that should be fun

drdeadlift

Squats
60x5
70x5
70x10
70x10
70x10
Calf raise
8x10

Standing ohp

8x5 40kg

Tricep push down
30kg x 100

drdeadlift

Hyper extensions
10
8 +10kg
8 +10kg
8+15kg
6 +15kg
8 +15kg

Lat pull down
45kg x 10 overhand close grip
45kg x 10
45kg x 10 overhand wide grip
45kg x 10 overhand very close grip

flat dbell press
30x5
40x5
45x3
40x5
40x5

Flat bb bench 40sec between sets

60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Standing dbell curls
5x10 15kg dbells

drdeadlift

box squats
60x5x2
80x5x2
100x5x2
leg extension
50kg x 10 x 3
OHP
50kg bb 5x4
Side raise
7.5kg dbell
5x10
Triceps rope push down
20kg 6x10
Machine shoulder press
4x10

Have been training calf muscle at home so no need to bother hitting them in the gym for now.My legs are still ****ed from the hyper extensions.

drdeadlift

Yesterdays training

Chin ups
6
5
5
5
5

Seated row
50kgx12x5

flat dbell press
40x5
40x5
40x5
40x3
gave up

dips 2x8

pec fly machine 3x10

preacher curls 27kg bb 3x10
over hand grip 3x10

**** training session

drdeadlift

Flat dbells bench
40kg x 5 x 5
Flat bb bench
70kg x 5 x 5
Dbell flys
20kg x 4 x 8

Preacher curl underhand grip
27.5kg bb x 3 x 10
Overhand grip
17.5kg x 3 x 10

Single arm preacher dbell
18kg x 5
15kg x 5 x 2

Standing dbell curl
15kg x 8

Pushups x20

drdeadlift

Yesterday

Leg press feet together
60x8
100x8
140x8
180x8x2
220x8x3

Leg extension
50 x 10
60 x 10
60 x 10
50 x 10
Leg curl
30kg x 6 x 4

Calf raise 220 x 10 x 4 9n legpress machine

drdeadlift

18th Friday gone

flat bb bench
60x8
60x8
flat dbell press
40x7
40x5
flat bb bench
60x8
60x8
dips
2x8
dbell flys
20kg
4x8
flat dbell press
30kg
2x8

21st
legs

4x10 180kg leg press
3x10 60kg leg extension
ghr x 20 no added weight
Legs are growing with these simple workouts

today
back

bb bent row
60kgx8
70x8
70x8
70x8

widish chines
10x3 low reps to keep form in check

a ridiculous amount of bicep work

Will be getting photos done for my foam rolling ebook tomorrow(mobilizefoamrollers) really am missing a tan

drdeadlift

Fast session thismorning

flat bench 6x6 70kg

drdeadlift

Video of todays benching

https://goo.gl/SeH29U


Legpress

180kg x 8
180kg x 8
180kg x 8
220kg x 8
220kg x 8

Bench
75kg seven sets of five.

In and out of the gym in no time

drdeadlift

28 march
flat bb bench 8x4 80kg
dbell row 5x5 40kg,3x5 45kg

29 march
flat bb bench 10x3 85kg
10x3 pull ups
3x10 overhand bb preacher curls-3x10 underhand
31 march
leg press
3x8 180kg
2x8 220kg
flar bb bench
6x6 75

drdeadlift

wide chins 3x5
neutral grip pull up 3x5
close grip pull up 3x5
overhand pull up 3x5
dips
2x15
6x8

drdeadlift

Cycled 27k

Dips

2x15
8x8
Push ups 1x20

drdeadlift

dips
2x15
8x8

drdeadlift

Still at it after a 5 month layoff aswell as emigrating to Norway.

Today was deadlift

140kgx5x3
150kgx5x2

Flat bench
80kg x 4 x 8