Smoon's 2006 Journal

[smoon]

Mon:
Back & Biceps
DB Curls
40lbs x5
55lbs 4x5
65lbs 2x3 1x5
70lbs 1x3 1x2 started putting to much shoulder into it

#2 Dead's
225lbs x3
315lbs x3
405lbs x3
495lbs x3
545lbs x1 just missed # 2

Full Dead's
325lbs 15x1

Stiff Leg Dead's
225lbs 3x8

Bent Over Rows
225lbs 2x8

Shugs
315lbs 2x10 easy :EP:

[smoon]

Tues:
Shoulders
Clean & Press
135lbsx3
185lbsx3
225lbsx3
245lbsx1
265lbsx1

Wed March 1st
Chest my weakest link
DB Press
120lbsx8 no warm up

Flat Bench
185lbsx5
225lbsx5
275lbsx3
295lbsx3
315lbsx3

Flat Bench Then Next Sets Are With The Monster Mini Band
135lbsx5
155lbsx4
175lbsx3
185lbsx2
205lbsx1

Incline No bands
135lbsx5
225lbsx3
245lbsx3
265lbsx3
285lbsx3

:F:

[Nicolette L.]

Looking good. Keep it up. Nice numbers!

[smoon]

Thur March 2 2006
Legs All Easy & All Rock Bottom
135lbsx3
225lbsx3
315lbsx3
365lbsx3,3
385lbsx3,3
405lbsx3

Leg Press
each side first 2 sets with one leg at a time
3platesx3
4platesx3
5platesx3
6platesx3
7platesx5 all easy

I will be off untill tue of next week due to my work

[smoon]

March 7 2006
Legs:
Deep Squats:
1x5 385lbs

Single Leg Leg Press:
4 Plt's each side 2x5

Lying Leg Curls :
110lbs 3x8

Leg Extensions:
2x8 Whole Stack 250lbs

Calf Raise On Leg Press Machine:
3x20 3 Plt's Each Side

Straight Bar Curls:
45lbsx5
95lbsx5
105lbsx5
115lbsx5
135lbsx3

Seated DB Curls:
40lbsx5
50lbsx5
60lbsx5

Not much on Biceps its more of a extra

:EL:

[smoon]

March 11 2006

Flat Bench
225lbsx5
245lbsx5
265lbsx5
285lbsx5
315lbs 2x3

Straight Bar Curls:
70lbsx10
95lbsx8
115lbsx6

EZ Bar Curls
90lbs 3x3

:BP:

[Nicolette L.]

Where are you? I see you have not posted recently. How is training? Keep us posted

[smoon]

I have not been training due to my own dumba$$.
:marv:

[smoon]

May 8 2006
Monday:
Back:
Deadlift:
355lbsx5
385lbsx3
410lbsx3
435lbsx1
460lbsx1

Shoulders:
Military Push Press:
170lbsx3
185lbsx3
205lbsx3
225lbsx3

Biceps:
Heavy Cheat Curls ( DB ):
55lbsx5
65lbsx3
75lbsx3
80lbsx3
90lbsx1

Note:
I find that am very weak after being off for two months,but I know the numbers WILL go up. :EP:

[ChrisRegnery]

Some great numbers there! 500 pound deadlift can't be too far away!!

-Chris

[smoon]

Grip & Chest
Grip 5x10 with #1 gripper from ironmind both sides
Chest :
NO warm up
235lbsx6
250lbsx5
270lbsx4
285lbsx3
305lbsx2
320lbsx1

Am down from almost 260lbs to 240lbs
I HATE the diet am getting off of it,As of NOW :EL:

[ChrisRegnery]

Coming from the GripBoard, I gotta say it is great to see guys working their grip. You ever do any other grip feats? Card tearing is my absolute favorite, besides nail bending of course. Not too good at either, but doesn't mean they aren't addicting.

-Chris

[smoon]

Very weak in my mind
Flat Bench
225lbs 3x8

Flat DB Press
70,80,95 x5

Incline DB Press
95x5
80x7
70x9

Straight Bar Curls
95lbs 3x8

Hammer Curls
40,50,60 x8

Flat DB Press
100lbs 3x5

[smoon]

I have been Training Just my computer craped the bed.Am on a friends now but am here

some of my training has been
Full Dead's 585lbs
Clean and Press 265lbs
Squats 530lbs
Bench 350lbs
all new maxes
i'll been off untill i get a new crap box

[smoon]

I will be off untill next Mon I had to get FIXED :EP:

[Matt Schumann]

Just out of curiousity, what is the difference between "deads" and "full deads" it was in your first post i think?

[smoon]

To be full dead's are from the floor and dead's are just from a rack

[smoon]

Mon.
Clean No press
5x5 150lbs speed work light weight

Bench
205lbs 3x6
250lbs 3x5
280lbs 1x3 speed work

Deep Squats
285lbs 5x5

Straight Bar Curls
95lbs 5x5


:BP:

[smoon]

30 min treadmill 4.0 = just over 2 miles :C:

Flat DB Press
50lbs 3x15

Pec-Deck
90lbs 2x15
70lbs 1x10

Straight Bar Curls
45lbs Bar 3x15

weights training done 20 mins.

:N:

[smoon]

Mon.
205lbs 3x6
135lbs 30,20,10 1 min rest between sets

DB Curls
25lbs 3x Failure

Tues.
Squats (Rock Bottom )
255lbs 3x6
Dead's
315lbs 3x6
Clean & Press
160lbs 3x6

Wed.
DB Flat Press
90lbs x4
100lbs x4
130lbs x4
140lbs x4
150lbs x0

Straight Bar Curls
100lbs 5x5

Close Grip Flat
225lbs 4x5

Thurs.
Front Squats Rock Bottom
135lbs x3
225lbs x3
315lbs x1

Lock Outs
225lbs x3
315lbs x3
405lbs x3
500lbs x1

Push Press
135lbs x3
255lbs x3
245lbs x3

I will post friday sun hopefully Body weight is now 245lbs

[smoon]

I have put this in once ,but I can find it so this may be a repeat .Fri is new
Mon.
Squat
255lbs 3x6

Dead's
315lbs 3x6

Clean & Press
160lbs 3x6

Tues.
Bench
230lbs 4x5

Straight bar Curls
100lbs 5x5

Close Grip Bench
Sets of 3 with 225lbs untill failure

Wed.
Front Squats Deep
135lbs x3
225lbs x3
315lbs x1

Lock outs
225lbs x3
315lbs x3
405lbs x3
500lbs x1

Military Press
135lbs x3
225lbs x3
245lbs x3

One day this week was
Bench 30,20,10

Fri.
DB Incline Press 10lbs jumps
60-90lbs x5
95lbs x3

DB Curls
25-75lbs x3 5lbs jumps

EZ Bar Curls
70-90lbs x6 5lbs jumps
100lbs x3

DB Clean & Press
60-90lbs x3 10lbs jumps

[smoon]

Flat Bench:
135lbsx10
155lbsx10
175lbsx10
205lbsx10
225lbsx10
245lbs 2x5
265lbsx5
285lbsx3
305lbsx3

Close Grip Bench:
225lbsx3
245lbsx3
265lbsx3

[smoon]

Mon was chest
Tues: was Off
Wed:
Deep Squats
135lbsx8
225lbsx5
315lbsx5
335lbsx3
355lbsx3
385lbsx3
405lbsx3

Par Squats
405lbsx5
505lbsx1

Thurs:
Shoulders
Rear Delt's
40lbsx10
50lbsx10

Clean & Press
135lbsx3
155lbsx3
175lbsx3
195lbsx3
225lbsx3 with push press
245lbsx1 with push press

Side Raises
35lbs 2x10

Straight Bar Curls
135lbsx2
95lbs 4x5
115lbs 2x3

Incline Bench
115lbsx10
135lbsx10
225lbsx3 pain in left rear delt
245lbsx1 sitll having pain in shoulders

Fri-Sat:Off

Sun 1-7-07
Back
Seated Rows
Warm-up
100lbsx10
120x10

Lockout
225lbsx5
315lbsx5
405lbsx5
500lbsx3
510lbsx1
Fulldead's
500lbsx1
405lbsx5
315lbsx5 double over no thumb's around bar
225lbsx10 Same as above

Bent Over Rows
135lbsx10
225lbs8
245lbs6
265lbsx6 with boby movement
Mon will be chest

[smoon]

Mon:
Flat Bench
6 sets of 10 with 225lbs
275lbs1x3
Close Grip Bench
6 sets of 3 with 205lbs
Then I Did some tri's nothing to great.
Just not into it , no heart today.

[smoon]

Deep Squat:
135lbsx5
155lbsx5
175lbsx5
195lbsx5
225lbsx5
245lbsx5
265lbsx5
315lbsx5
335lbsx3
355lbsx3
375lbsx3
450lbsx1 new best