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Old 01-26-2010, 04:39 PM   #1
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Hey well just a little info on me. I messed up on my B-day by a year but I'm 17 about 5'7 155-160lbs. Thought I would start a log to keep me motivated.

I basically go 3 days on 1 day off, rinse and repeat.

day 1: chest/tris/shoulders
day 2: back/bis/traps sometimes I throw in some forearm work this day
day 3: legs/sometimes abs
day 4: rest
Repeat
Yesterday was back day so here it goes

Back
Deadlifts: barx12, 135x12, 225x8, 315x5, 380 2x3, 315x8
Underhand Bent over rows: 145 4x5
Dumbell rows: 80 3x6
Lat Pull downs: 110 5x5
Wide grip seated rows: 110 3x8

Traps
BB shrugs: 225 3x10
Behind the back BB shrugs: 205 3x10
Cable Shrugs: 200 3x10 holding at the top for last rep as long as I can

Bi's
Preacher curls: 65 3x12
Hammer curls: 25 3x16
BB curls: bar 3x12,10,7

Forearms
Wrist curls: 85 3x15,10,8
DB wrist curls: 25 3x10,10,9

Tell me what you think I know the name is chessy but I think this log will help me a lot. I plan on updating daily. If anyone has any good suggestions for my workout or log format etc. let me know. Thanks.

I'll be subbing to some peoples log as this is my first time in this section.

Last edited by CallmeKing; 01-26-2010 at 04:41 PM.
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Old 01-26-2010, 04:40 PM   #2
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Default Leg Day ouch

Legs are definatly my weakest point and it shows because my squat should be a lot higher. Today was leg day so here it goes

Leg day
BB back Squats: barx15, 135x12, 225x6, 260 5x5, 285x2 failed on 3rd.
SLDL: barx12, 135x10, 185 3x5
Leg Press: 5 plates a side 4x12
Leg curls: 60 3x8

Calves
Seated calf raises: 70 3x15
Standing calve raises: 135 3x10
Calf raises on leg press: 140 6x15 (two sets with twos middle, in and out) each

Decided to throw some abs in today because I havn't in a while basically just an ab machine, rope crunches, and leg lifts. My legs are my weak point I really neeg to work on them .
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Old 01-26-2010, 04:41 PM   #3
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I'm in. Good to see a log. Those are some darn strong deadlifts.
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Old 01-26-2010, 04:44 PM   #4
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Originally Posted by BendtheBar View Post
I'm in. Good to see a log. Those are some darn strong deadlifts.
Thanks I'm thinking of running smolov or smolov jr. for squats soon because they suck. I pulled 405 for the first time last week.
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Old 01-26-2010, 04:50 PM   #5
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Thanks I'm thinking of running smolov or smolov jr. for squats soon because they suck. I pulled 405 for the first time last week.
That's a big accomplishment. Congrats.

Jwood from the board ran Sheiko a while make. I know it's not Smolov, but he was squatting and benching multiple times a week and killing himself. Best of luck with Smolov. If I were younger I'd try it.

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Old 01-26-2010, 05:44 PM   #6
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Great routine.. Monster Deads. I will keep watching.
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Old 01-26-2010, 06:53 PM   #7
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Great routine.. Monster Deads. I will keep watching.
Thanks, your numbers are huge looks like you've some nice goals set also.
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Old 01-26-2010, 08:02 PM   #8
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nice deads (yes jealous), good luck with the squats.
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Old 01-26-2010, 09:03 PM   #9
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Quote:
Originally Posted by BendtheBar View Post
That's a big accomplishment. Congrats.

Jwood from the board ran Sheiko a while make. I know it's not Smolov, but he was squatting and benching multiple times a week and killing himself. Best of luck with Smolov. If I were younger I'd try it.

Sheiko Powerlifting Training System
Awesome workout, 405 is a huge pull, great work.

I would highly suggest sheiko since you are younger, it put a ton of weight on my deadlift and also helped my squat that had been stuck for a while. If you need any more info on sheiko let me know.

A while ago I also ran smolov for about a week, and to be honest with you all it did was cause my body pain. I was sick of squatting and developed pain in my hips and knees that I had never had before. Smolov Jr. looks like a much better choice, but maybe smolov would work great for you, everyone is different.
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Old 01-26-2010, 09:15 PM   #10
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Awesome workout, 405 is a huge pull, great work.

I would highly suggest sheiko since you are younger, it put a ton of weight on my deadlift and also helped my squat that had been stuck for a while. If you need any more info on sheiko let me know.

A while ago I also ran smolov for about a week, and to be honest with you all it did was cause my body pain. I was sick of squatting and developed pain in my hips and knees that I had never had before. Smolov Jr. looks like a much better choice, but maybe smolov would work great for you, everyone is different.
I've heard a lot of good and bad about smolov I'm still undecided I'm going to stick with my split for a little while I've been looking into Sheiko and that looks very good for me seems entertaining. Thanks a lot man!
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