NBD Day

just shoulders and bis and tris. still fun though.

I started with some post storm 40 yard sprints. Six. To be exact. and walked 40. Then moved over to the hill, as muddy as it was, got 3 in. Jogged back.

Circuit:
1a) Strict overhead bb press
35 x 3 x 10
45 x 8
55 x 5

1b) Upright BB Row
35 x 4 x 12

1c) BB Curls
35 x 4 x 12

2) Laying Tri Extensions DB
5's x 12
10's x 2 x 8

3) DB Hammer curls
20's x 3 x 10

copied incline DB Curls from Blaney. He says they hit the bottom portion of the bicep brachi and give more of a stretch. I liked them.

4) Incline DB curls
15's x 4
10's x 3 x 8

5) Cable rope bicep curls (copied Blaney again) (he doesn't mind me stalkin)
40 x 12
50 x 3 x 10

6) Cable bicep pulleys (Blaney)
20 x 4 x 15

7) Dips
bw x 4 x 5

Practiced posing with Delaney. Front, side, back, relaxed, complete with the pivot turn. Its good to be aware of your muscles that you work on everyday. Plus its fun...

"Cause I need freedom now

and I need to know how

to live my life as it's meant to be."

c.

Now That Was FuN!!

well, I did it. Completed the 3 week cycle of Smolov :)

Warm up: Walk 20 minutes

1) Bench
bar x 8
60 x 8
70 x 8
80 x 5
85% +10lbs
90 x 10 sets of 3! Gottem all! hard, but do-able.

2) Squats
bar x 8 ouch
95 x 4 ouch
135 x 2 yikes
150 x 1 oh boy
asked john for a spot for my first set....just incase. I knew the first set would be hardest and the last. If I couldn't get the first I was going to stop and do them tomorrow. Figured thats not really cheatin.
85% + 10lbs
160 x 10 sets of 3 and I gottem all :)

I think my best was 160 for one double. on a good day. and today I trippled it 10 times outside the racks, without a spotter.

3) Speed pulls
135 x 2 x 5
175 x 1
and it felt so easy and I was still feeling very strong so I said why not, I'm Russian now. Plus its Pentacost Sunday and I had red on. well hot pink. so I went to 225.
225 x 10 singles :)

and that's how its done.

I will take a light week with just accessories and test my bench and squat next week. Can't wait.

Happy Pentacost!

c.

Soooo close...

almost done with this program with sunday being the final day. I really have loved Smolov. Its a bit extreme doing the same lift 4 times a week but boy has it made me stronger without even testing anything yet. Today I was so tired. My bench was hard just setting up. I had no leg drive because I was just too lazy. Not even a great arch. It was all arms and chest and dang, I still got it like nothing.

Walk 20 minutes

1) Bench
bar x 8
65 x 8
80% + 10lbs
85 x 8 sets of 4


on to the squats. oh boy.

2) Squats
bar x 8
95 x 5
120 x 3 heavy
135 x 2
80% + 10lbs
150 x 8 sets of 4
They weren't pretty. Felt off today. and barely got them all. But I did so thats what counts. Plus I had a good, strong, supportive group with me in the back.

3) Leg Press
1 plate x 3 x 10 different stances.

so that is it.  It was a good workout. sucky day though. Just wondering why people are down right mean, rude and impolite.

c.

I Love this Smolov Dude!

Week 3 and Day 2 and still goin strong :)

1) Bench
bar x 8
65 x 8
75% + 10lbs
80 x 7 sets of 5
rocked right through them.

2) Squats
bar x 8
95 x 5
120 x 5
75% + 10lbs
140 x 7 sets of 5
rocked right through them.

: )

thank you to Dave, Mike, and JP. I wasn't worried about missing. Knew I would muster up no matter what. But it was nice having my back watched just the same.

supersetted

3a) Ham glute Raise
bw x 4 x 12

3b) Pullups
3 x 2, 1

Awesome day. again.

c.

Final Week Begins!

Walked 20minutes for warm up.

Week 3 Day 1

1) Bench
bar x 8
65 x 8
70% +10
75 x 6 x 6

2) Squats
bar x 6
95 x 5
115 x 3
70% +10
130 x 6 x 6

ham curls and extensions 3 sets of 12

nice :)

c.

3 Shots and Your Dead.

Warm up: Hill sprints out back. 20 minutes. Sunday morning in the park and all was well......

1) Bench
bar x 10
65 x 8
75 x 5
85% + 5
85  x 10 sets of 3
easy smeezy

2) Squats
bar x 8
95 x 5
135 x 5
85% +5
150 x 10 sets of 3
!!!!!!! got a spot for the first set and then I was on my way! Each set got easier as I worked on form. And then I heard it. 3 gun shots. Looked out back where I had just done my sprints and saw the man down. Within 5 minutes there were about 10 cop cars. The ambulance came too late. Very sad.

Rest in Peace 

3) Speed pulls

175 x 10 singles

4) BB Shrugs double overhand

135 x 3 x 12

5) One arm DB Rows

45 x 3 x 12

c.

Have no Fear

oh but I did. squatting 145 for 8 sets of 4 scared the crap outa me. and I was tired. so I walked on the treadmill for a good 20 minutes. and then started with the bench. like I always do.

1) Bench
bar x 8
65 x 8
80% +5
80 x 8 sets of 4
They were easy. But I was tired and getting scared to squat

2) Squat
bar x 8
95 x 4
125 x 3
80% +5..........
145 x 8 x 4 :)
They were, easy? Yep. and they were deep. I was on fire.

accessories
Ham Glute Raise
bw x 4 x 10

Leg Extensions
40 x 4 x 8

Leg Curls
40 x 4 x 8

Life is good :) when your a little bit Russian.

c.