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Body by Smiff

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Body by Smiff

Postby agonzalez1 » Mon Aug 31, 2009 10:34 pm

Smith customized a workout for me...lets see if it works!

Day 1...I'm fucking gassed. i was kinda dehydrated most of the day, and i'm feeling it now.

M: Decided to keep form as #1 priority, i'd say I'm not intermediate at weights, but I'm not a novice either.

    1. Deadlifts 5x5
5x135 5x155 5x155 5x135 5x135 (form got bad after set 3, so dropped back to keep form and prevent using momentum)

    2. Pull-ups 4x____

(even at my best, i've never been able to do more than 3 pull-ups - any tips? - so I used the assisted one, and still couldn't do good, lol)
4x120, 4x110, 3x100, 1x90 (the plates were 12,11,10..i didn't check how much each weighed..pretty sure they were 10 lbs each)
***Update on this one... it was 4x64 4x58 4x52

    3. Bent over Row 4x______
(with fixed barbell - the one without plates - and stupid me didn't follow directions, lol
10x60, 8x60, 8x60, 10x60

    4. Weighted Sit-ups 4x10
10lb plate, did all set

Cardio:
didn't ride my bike to school today, so did 10 lengths of the pool, various styles, need to get better at that..

***OK, so that assist pullup/dip station, I wrote down the weights...it ISN'T at 10 lb increments. it's at 6 lb..starting at 16
4 - 16
5 - 22
6 - 28
7 - 34
8 - 40
9 - 46
10 - 52
11 - 58
12 - 64
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Re: Body by Smiff

Postby ThirdCoastCombat » Mon Aug 31, 2009 10:39 pm

welcome to the log forum :biggrin:

keep it up. it only gets easier
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Re: Body by Smiff

Postby sammcl » Tue Sep 01, 2009 5:25 pm

The assisted pullup machine is the best way to get better at chins, or negative chin ups, that's just jumping or using a chair to get to the top position, and lowering yourself down in a controlled manner, I mixed those two to get it right.

Best of luck with it. How old are you, out of curiousity?
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Re: Body by Smiff

Postby Smith » Wed Sep 02, 2009 9:52 am

This log is going to be the most epic log of them all.
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Re: Body by Smiff

Postby TKDfighter » Wed Sep 02, 2009 9:37 pm

Keep up with the log and welcome to the most epic subforum
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Re: Body by Smiff

Postby agonzalez1 » Wed Sep 02, 2009 11:21 pm

Day 2 Wed 9/2/09 - well, i've been well-rested, still a bit tired and sore, but Smith made this day more "Push" type so may not matter.....

    BENCH
Once again, form over weight, control over momentum.

    Bench Press 5x5
5x95, 5x115, 5x115, 5x125, 5x135
-I've never done 5 sets of anything btw, i usually would do 3 sets, 12-10-8, so yeah, this is more of a challenge, i thought it would be easier, but i'm finding out it's a bit harder.

    Incline Bench Press 4X5
Well...this was the order Smith had it in..but the two incline benches were occupied....so i moved on to....

    Dips 4x___
Wow, I couldn't do one properly on my own :( ... to the assist station, lol.....So i move on and....Oh happy day!!!!
I found out the weights of the assist plates...i don't feel THAT weak anymore...see first post or click here
4x8(40 lbs of assist), 5x8, 4x8, 3x8

    Incline Bench Press 4X5
I've always done incline bench press with dumbbells, but i decided to do this at the barbell station...EEE-GADS!!! This one really requires some different muscles to do the trick!

4x95 4x95 4x75 4x85

I started low, and tried to go up, then my form started to suck, so i went down, then back up, only to not finish the set...i was done.

Cardio
Well, I did ride my bike to school Tuesday, and again today..but I still wanted to go out to the pool....idk if it was such a good idea as I just worked my chest...but hey, who knows..

10 lengths of the pool, mostly breast stroke, some back, side and good ol doggy paddle
Improvements: I did manage to get more controlled breathing and was able to take a few more strokes under water than before.
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Re: Body by Smiff

Postby Smith » Thu Sep 03, 2009 7:22 am

All your benches need to be done with the barbell, so good move sir. Also just wait next time for the incline to be free, you're going to want to do dips last or you'll burn your triceps out before incline.

The way you increased in weight is fine, but try to find a good warm-up weight and do a set of that then jump into your five sets of bench at the same weight. If you can get all five sets at five reps its time to move up 5 lbs next week.
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Re: Body by Smiff

Postby agonzalez1 » Fri Sep 04, 2009 2:04 am

Day 3: Thursday Sept 4
I was gonna do it Friday, but i'll be traveling to get home for Labor day, so since this day is legs, i just went ahead

SQUATS:

    Squats 5X5
5x95 5x115 5x115 5x115 5x115

    Front Squats 3-4x5
a new exercise for me, so the stabilizer muscles were kinda off
5x65 5x65 5x65 5x65

    Calf Raises 4x10
another new version, first time with barbell and not machine
10x65 10x75 10x85 10x85

    Good Mornings 4x10
Never ever done this one...i dont wanna kill my back...
10x45 10x45 10x45 10x45

Aside from squats, i've never performed these excercises. I usually do calves on a machine, do supermans for back, and i just learned on the web that Front squats work the quads. I usually would do seated leg raises for those, so it was all new to me!

Taking word from Smith, i decided to keep the weight low and work on form. I had pretty good form on all techniques with only the final set of good mornings seeing my form fail a bit.

What I learned was that it isn't my legs that worry me on squats, it's my core (abs and back). I ride a road bike and have gone as far as 30 miles in a day on consecutive days, then head to work in the evening. So they aren't really a problem...it's all the core and stabilizers that will keep me from improving.

So i'll keep it steady until my core catches up.

Cardio
Well, i didn't ride my bike to school today, so I just went to the kickboxing heavy bag in the gym and knocked out some boxing sets, nothing fancy as I'm not versed in striking other than what I've read in Fedor's and BJ's books. So for about 12 minutes I was just banging it out.

So...That's week one!!!
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Re: Body by Smiff

Postby KC Masterpiece » Tue Sep 08, 2009 6:43 pm

agonzalez1 wrote:-I've never done 5 sets of anything btw, i usually would do 3 sets, 12-10-8, so yeah, this is more of a challenge, i thought it would be easier, but i'm finding out it's a bit harder.


P4P best way to make legit strength gains.

agonzalez1 wrote:i decided to keep the weight low and work on form.


Definitely a good decision. It will seem slow going at first (I presume you're bumping 5lbs every session?) but when you start getting in the high #'s, you'll be glad you laid down a solid foundation now.

Really 5x5 rules.
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Re: Body by Smiff

Postby agonzalez1 » Tue Sep 08, 2009 10:31 pm

KC Masterpiece wrote:
agonzalez1 wrote:-I've never done 5 sets of anything btw, i usually would do 3 sets, 12-10-8, so yeah, this is more of a challenge, i thought it would be easier, but i'm finding out it's a bit harder.


P4P best way to make legit strength gains.

agonzalez1 wrote:i decided to keep the weight low and work on form.


Definitely a good decision. It will seem slow going at first (I presume you're bumping 5lbs every session?) but when you start getting in the high #'s, you'll be glad you laid down a solid foundation now.

Really 5x5 rules.


Thanks man! I admit..doing 5 sets sux...seems like i'm doing less, but it really will be more i suppose.
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Re: Body by Smiff

Postby agonzalez1 » Thu Sep 17, 2009 8:54 pm

So Here's week 2 and week 3 so far:

Week 2 Day 1

    1. Deadlifts 5x5
5x135 5x135 5x135 5x135 5x135 hit all at 135, moving up next week :D

    2. Pull-ups 4x____

4x12, 4x12, 4x12, 1x12 (12 = 64 lbs assist...still can't get all reps...

    3. Bent over Row 4x______
8x 60 4 sets moving up next week!

    4. Weighted Sit-ups 4x10
15 lb plate moving up!


Day 2

    BENCH
Once again, form over weight, control over momentum.

    Bench Press 5x5
5x95, 5x115, 5x115, 5x125, 5x135


    Dips 4x___

5x8(40 lbs of assist), 5x8, 5x8, 5x8 was a bit more consistant now that i did it in order :D

    Incline Bench Press 4X5
4x65 4x70 4x70 4x70

reduced weight b/c of previous week got a better stretch and feel of excercise

Day 3:

SQUATS:

    Squats 5X5
5x95 5x115 5x115 5x115 5x115 all at same weight...Moving up!!!

    Front Squats 3-4x5

5x75 5x75 5x75 5x75

    Calf Raises 4x10
10x85 10x85 10x85 10x85 moving up everywhere, lol

    Good Mornings 4x10
10x45 10x45 10x45 10x45 maybe add 5 lbs?


There's week 2!!!!!!!!
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Re: Body by Smiff

Postby agonzalez1 » Thu Sep 17, 2009 8:56 pm

WEEK 3

Week 2 Day 1

    1. Deadlifts 5x5
5x145 5x145 5x145 5x145 5x145 hit all at 145, moving up next week :D

    2. Pull-ups 4x____

4x12, 4x12, 4x12, 3x12 (12 = 64 lbs assist...still can't get all reps...but almost got this one!)

    3. Bent over Row 4x______
8x80, 6x80 (shit, thought i grabbed the 70!!!) 8x70, 8x70

    4. Weighted Sit-ups 4x10
20 lb plate and STILL moving up!

    Days 2&3 - I combined into 1, b/c i'll be out for the weekend

    BENCH
Once again, form over weight, control over momentum.

    Bench Press 5x5
5x115, 5x115, 5x125, 5x135, 5x135

    Incline Bench Press 4X5
4x70 4x75 4x85 4x85

    Dips 4x___

5x7(36 lbs of assist), 5x7, 5x7, 5x7

Day 3 (on a day 2 :D ):

SQUATS:

    Squats 5X5
5x115 5x115 5x115 5x115 5x115 all at same weight...Moving up!!!

    Front Squats 3-4x5

5x85 5x85 5x85 5x85

    Calf Raises 4x10
10x90 10x90 10x90 10x90 moving up everywhere, lol

    Good Mornings 4x10
10x50 10x50 10x50 10x50


Then, like on Tuesday when i had day 1, i did about 15 min of punching a kickboxing bag, ala Fedor technique from his book.
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Re: Body by Smiff

Postby KeyboardPacifist » Thu Sep 17, 2009 11:12 pm

bump this thread to examine (and maybe apply) later
[quote="MurderfaceMMA"] Sometimes you have to support one despot/dictator, in order to take out another more dangerous despot/dictator. [/quote]

lol... mma-math works in real life ?
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Re: Body by Smiff

Postby agonzalez1 » Fri Sep 25, 2009 1:19 am

WEEK 4

Week 4 Day 1

1. Deadlifts 5x5
5x155 5x155 5x155 5x155 5x155 hit all at 145

2. Pull-ups 4x____
4x12, 4x12, 4x12, 4x12 (12 = 64 lbs assist...FINALLY got in all reps)

3. Bent over Row 4x______
8x80, 8x80, 8x80, 8x80

4. Weighted Sit-ups 4x10
25 lb plate and STILL moving up!

Days 2
BENCH

Bench Press 5x5
5x125, 5x125, 5x125, 5x125, 5x125

Incline Bench Press 4X5
4x95 4x95 4x95 4x95

Dips 4x___
5x6(28 lbs of assist), 5x6, 5x6, 5x6

Day 3:

SQUATS:
Squats 5X5
5x125 5x125 5x125 5x125 5x125

Front Squats 3-4x5
5x95 5x95 5x95 5x95

Calf Raises 4x10
10x95 10x95 10x95 10x95

Good Mornings 4x10
10x55 10x55 10x55 10x55

Pretty much all steady gains, some lifts are getting a lil tiring, but i'm completing everything.
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Re: Body by Smiff

Postby detfilteg » Fri Sep 25, 2009 7:54 am

nice man. i bet those weighted pull ups get pretty brutal near the end.
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