My first entry for a training log here

[christopher smith]

3/11 Giant sets light weight
Db raise -15lbs. 20 reps, 40lbs 20 reps, 40 lbs 20 reps
Lying side raise db - 15lbs 20 reps, 30 for 20, 25 for 20
shrugs - 225 for 20, 315 for 20, 315 for 20
front db raise - 15 for 20, 30 for 20 , 20 for 15
Speed overhead press - warm up 135-20, 135-2, 135-2, 155-2, 155-2, 155-2
Heavy back
Wide grip row 315-6, 365-3 very sloppy I had to drop the weight for the next set, 335 - 4
Good Mornings 315-6, 365-6, 405-4
one arm row. 220-3

[christopher smith]

3/12 tri- sets.hack squat 700-12 880-8 970-8
Leg curl 120-12 160-10 160-10
leg ext. 120-12 160-10 160 10
Speed squats 330-3 420-3 420-3 420-3 420-3
standing calf raise 765-10 855-10 945-10
ankle flex (reverse calf raise to hit the front) 100-10 140-10 145-4
incline bench 225-20 225-9 200-8 180-5
db fly 35-20 40-20 30-10
french curl 100-20 60-20
3/15 upright row 135-12 225-10 275-4 with straps
side raise 25-12 40-10 50-7
front raise 25-12 90-7 100-6
shrug 315-10 500-10 600-8
t-bar row 210-20 210-20
one arm row 70-15 70-15
wide grip row 225-20 225-20
preacher curl 140-6 ez-curl bar. 70-8 db 85-8 db
reverse grip curl 140-6
3/16
1 hour walk/bike
front squats 315-8 405-8
db lunge used a curl bar in place of db's 170-6 220-4
farmers grip deadlift 270 each hand 1 300 each hand 1
3/17 front squat 205-20 205-20
goodmorning 205-20 205-20
leg curl 160-15
duck squat (sumo squat with a db) 90-20
db lunge each hand 70-20
seated calf raise 90-40 90-40
lateral lunge db each hand 60-10
decline bench 270-10 360-5 410-2
db fly 90-7 70-10 70-10
leg raise 4 x 25 cruches 4 x 25
3/18 db upright raise 25-16 lying side raise 25-16 rested 1 minute
upright raise 35-12 lying side raise 35-16 rested 2 minutes
upright raise 35-20 lying side raise36-12
2 mintune rest between compound sets
front raise 25-12 overhead press 135-20 rested 1.3 minutes
front raise 30-12 overhead press 135 -7
dead lift 405-7 rest 3 min. 405-7
bent over barbell rows 335-7 355-7
front grip lat pulldowns 300-7 300-7
hyper ext weighted 210-7 260-2
shrugs used ez-curl bar. one each hand 260-7 280-7 used straps.
weighted situps 85-25, 85-25, 70-25,70-25
alt. db 100-7, 100-7
3/20 squat 135-20 405-10 585-8
hack squat 520-12 790-10, 925-8 Some prick kept taking a 45 lb plate.
standing calf raise 765-15, 855-10, 945-10
ankle flex 100-20
db lunge ez-curl bar used for each hand 120-10, 140-10, 160-8
incline bench 270-10, 360-2, 410,1 partial press
db fly 85-6
overhead extention 100-10, 120-10
3/21 20 min bike db upright raise warm-up 30-20 2 min rest 90-6 3 min. rest alternate raise 90-8 3 minute rest.
lying side raise 20-20, 50-7, 60-6 rest 3 min.
shrugs with ez curl bar in each hand 300-4 320-6 350-4 used straps
front raise 100-4 90-6 rest 3 minutes
overhead press 225-3, 225-3
wide grip bent over row 225-12, rest 1.3 min. 295-9 (used straps) rested 3minutes 295-10
goodmorning 225-11 rest 2 min. 275-9 rest 2 min. 275-9
one arm row 100-10 100-10
alt db curl 70-10, 70-10
pull ups (chins) bw 8 rest 2 min. bw-6
wrist raise 20-15, 25-15
reverse wrist raise 20-15 25-15
weighted situps 90-25, 100-25, 100-25 almost lost my lunch, 45-25
hanging knee ups bw-25, bw-25, bw-25, bw-25
20 min. bike

[christopher smith]

3/22 30 min. on bike
front squat 275-10, 365-8, 455-2 partial reps
18 dead lift 275-20, 365-20
3/23 30 min. walk
military press (0verhead press) standing 155-20, 165-20
decline bench 180-20, 360-6, 450-1 negative.
weighted sit-ups 90lb-25, 90-25, 90-25, 90-10 dropped weight 45-15

[Mike Westerling]

That's some crazy volume! No wonder your dropping weight. Keep up the hard work.
-Mike

[christopher smith]

thanks. When I get use to training everyday I will probably start doing it twice a day. but that depends on how i am recovering.
Smitty.

[Nicolette L.]

SMITTY~
WHats going on man. Those are some crazy numbers. Hoe is training going now? How are you feeling?

[christopher smith]

I have had some computer problems so I have not been entering my journal. I will do it today. I have been training everyday. On the days that should be a day off I do either 20 reps sets or speed movements.
Smitty

[christopher smith]

3/24
squat 135-12, 135-10,315-6, 405-3,495-1,585-4,675-1
hack squat 970-10, 1060 3 partials
standing calf raise 765-10, 855-10
ankle flex 100-11,150-5
db lunge 210-4, 210-2
incline bench 235-20,235-18
db fly 45-25, 45-20
overhead ez-curl bar triceps ext. 120-20, 120-20
3/25
upright row 85-20, 145-13, 145-12
side raise 20-20 35-15, 35-20
front raise 20-20, 35-15, 35- 15
behind neck press 85- 20, 145-13, 145-9
preacher curl ez-curl 80-21, 80-15
deadlift 18" 450-5, 450-5
bent over barbell row 385-5, 385-5
front chins bw-5, bw-5, bw-5
front grip lat pulls 305-7, 305-7
hyper ext. 110-15, 110-15, 110-15
db shrugs 170-20, 170-20
3/26
20 min. bike front squat 225-20, 300-15
incline bench 235-20, 235-12
hanging knee ups 4 x 25

3/27 military press 135-20 160-20
bent over t-bar row 230-20
clean pull (kind of a deadlift with upright row to shoulders I am not sure what it is called) 225-3, 225-3, 225-3, 225-3, 225-3
3/28
30 min. bike
front squat 315-3, 315-3, 315-3, 315-3, 315-3
goodmorning 225-3 reps 5 sets
leg curl 160-13, 160-20, 160-9
db lunge 140-10, 140-9
standing calf raise 770-10, 870-10
ankle flex 100-12
decline bench 200-12, 200-10, 270-6, 320-3, 340-1 360-4
db fly 50-12, 60-7
sit ups decline 45 x 25 2 sets bw x 25 2 sets
3/29
30 min. walk 40 min bike
db upright row 55-20, 90-10, 100-8
bent over side raise 65-6, 65-6
front raise 100-6
military press 225-6, 245-1, 265-1
wide grip bent over row 295-12 335-10
goodmorning 315-10
one arm row 200-4, 220-2
alt db curl 105-10, 105-10 ,
125-4, 125-4

[christopher smith]

3/30
30 min. bike
dead lift 18" 365-20, 405-20
decline bench 230-23, 250-19
3/31
30 min bike am 40 min. bike pm
military press 165-20 175-15
t-bar row 240-20, 240-20
pull downs 210-20
clean pull 275-3, 275-3, 275-3, 275-3, 315-3
4/1 30 min. bike, 30 min. walk
squat 225-12, 225-10, 405-6, 500-3, 600-1, 690-2 partials
hack squat 970-3
standning calf raise 680-12, 860-10, 905-10
ankle flex 100-14, 100-14
db lunge 230-4
incline bench 270-8, 360-3, 360-1 negative
overhead tricep ext. 120-20, 120-20
hanging leg raise 4 x 25
4/2
upright row 100-12, 100-10, 135-6, 185-3, 205-1, 225-6, 225-6
shrug ez-curl bar each hand 300-6, 370-4
behind neck press 135-12, 205-4
t-bar row 260-20 260-20
db over head swing 100-15, 100-10
wide grip row 270-15, 315-11
one arm row 150-12
preacher curl 65-6
reverse grip curl 155-8, 175-3
forearm curl 90-10, 55-10
reverse foream curl 60-10, 45-10
4/3
front squat 225-19 315-3,365-3, 385-3, 405-3
clean pull 225-15 TODAY THIS HURT MY BACK REAL BAD.

[christopher smith]

4/5
30 min. bike
20 min. of stretching
taking some time off until my lower back feels better.

[christopher smith]

4/10
front squat 225-12, 225-10, 315-6,405-6, 455- 1 partial
goodmorning 135-12, 225-8, 315-8
db lunge 260-4
standing calf raise 770-10, 880-10, 1000-8
ankle flex 100-12, 100-9
decline bench 200-20, 250-24
db fly 55-20, 60-15
db kick back 60-8

[christopher smith]

4/12
partial deadlift starting from above the knee.
405-5, 495-5, 675-5, 860-2, 950 could only move it an inch
bent over row 315-8, 405-5, 405-5
pull ups (chins) bw-5, 25-5, 25-5
front grip pulldown 315-7, 335-5
hyperextensions, 45-15, 90-15, 145-15
shrugs ez curl bar each hand 210-15, 210-20

[Alex Devenyi]

Those are some sick partials bro.

[christopher smith]

I want to go pro so bad this year.

[christopher smith]

4/13
seated overhead press
135-20, 205-9,250-10, 270-9,300-6, 320-2
clean pull
225-5, 275-2,315-2, 355-2 could only make it to my lower chest.
grip farmers hold 300 lbs 9 secs.
4/14
deadlift 18" 135-9, 225-5, 315-5,405-12, 450-10, 450-5
front squat 225-20, 315-15
one arm db curl (bent over) 130-4, 130-4, 130-2
4/15 sqaut, 225-12, 405-10, 500-6, 690-3
incline bench 270-10,360-4, 360-2, 260-12

[Mike Westerling]

Are you not training events or just not posting them? When is your next show?
-Mike

[christopher smith]

I only have a tire. and just got some canvas bags that I am going to fill with sand until I can afford a stone mold. I am most likely going to do a show here in Washington next month on the 22nd.
Smitty

[Mike Westerling]

...your tire workouts? What about filling some kegs with sand or even cement and loading them or even getting some feild stones? What about walking events? Just curious. Good luck on the 22nd!
-Mike

[christopher smith]

4/17
military press 140-20, 170-15, 180-13,
upright row 120-15, 140-15, 160-10
front raise db35-12, 35-12,35-9
side raise db 20-20,25-20,30-11
bent over db raise 30-12
rotator cuff 12-20, 12-15,12-15
18 " deadlift 500-5, 500-5
bent over row barbell 315-5, 405-5
pull up (chins) weighted with dip belt,
45-3, 25-5,10-5, bw-10
db row 210-7, 210-6
hyper extension weighted 120-15, 210-10, 280-2
abs weighted sit ups 55 -25, hanging knee ups bw -25 x 2
crunches bw - 25,
tire flip 466 lbs 50 times in 15 minutes.

[christopher smith]

4/18
front squats warm up 135-12, 135-10, 225-6, 315-3, 365-1,
385-3, 385-3, 385-3, 385-3, 385-3
clean pull 320-3, 3340-3, 360-3, 380-2 could only make it to level of lower chest, 400-2 could only make it to middle of abs.
farmer walk 210- 100 ft, 210-100 ft, 210- 100 ft, 210-50ft, 210 - 50 ft,
210 - 50 ft, 210 - 50 ft
4/19 40 min. walk, 20 min bike.

[christopher smith]

4/19 pm
overhead press narrow grip 140-15, 160-11
stones to 56 "
160, 178, 195, 235 tire filled with cement
4/20 45 min walk
squat 230-20, 320-20, 370-10
hack squat 520-20, 520-10
db lunge 140-20
standing calf raise 680-20, 770-15
ankle flex 65-20, 65-20
40 min eliptical pm
incline bench 180-12, 180-10, 250-6, 270-3, 290-1, 310-8, 310-4, 270-6
db fly 65-9, 70-7, 90-6, 100-2
lying nose breakers. 160-9, 180-7
hanging knee ups. bw-25 x 4
Made a mickey mouse viking press stacked four tires on top of each other. used a 20.5-25 on top. 20 reps, 20 reps, added a 40 lb keg, 13 reps

[christopher smith]

4/21
am 45 min. bike
t-bar row 230-20, 250-15, 270-10
db swing ( grab db from ground and lift overhead) 100-12, 100-12
wide grip barbell row 225-18, 275-8
one arm db row 100-20
chins (pull ups) bw-9
preacher curls 100-12, 100-11
reverse grip curl 100-12, 100-12
standing db forearm curl 50-15, 70-12
reverse db forearm curl 40-12, 40-12
pm 20 mins walk
upright row 190-9, 210-8, 250-5
seated military press ( overhead press) 200-11, 250-8, 270-3, 300-2
shrugs 410-15, 590-10
side rotation rotator cuff work 15-20, 15-20
vertical rotation rotator cuff work 12-20, 12-2
db front raise 70-6, 90-4
db side raise 70-6, 85-5

[Patrick McGuffin]

Hey Christopher, how much are you weighing these days??

[christopher smith]

250 and shooting for 230.

[christopher smith]

4/22
tire flip
466 lb tire 450 ft.
farmer walkd 240 40 ft.

[christopher smith]

4/23 30 min. bike
I actually rethought my viking press the first time the tire was just placed on other tires, I stood next to the tires and pressed it from the edge. This time I ran a wood pole through the middle of it, with the other end on two large tires. I put an ez-curl bar on my end and made a viking press for myself. I used a 20.5-25 tire
first set 5 reps,
second set 3 reps.

[christopher smith]

4/24
30 min. eliptical machine
decline bench 250-19, 250-15, 225-17
db fly 55-17, 60-12, 60-9
db kickback 30-24, 45-12
hanging knee ups 4 x 30
crunches 4 x 30
front squat 135-12, 135-10, 315-6, 410-3 460- 1 partial
good moring 320-5, 340-3
farmers dead lift 270-5, 290-1

[christopher smith]

4/25
db upright raise 35-20, 60-13, 70-10
bent over side raise 25-20,40-12, 50-10
shrug db 45-20, barbell 320-20, 410-15
front raise db 25-20, 45-12, 50-10
overhead press standing 85-20, 160-15, overhead press db standing 60-12
rotator cuff work side to side 12-20, 15-20, 20-20
wide grip barbell row 140-12, 230-10, 330-8, 420-2
one arm db row 270-2 (very sloppy form ) 230-3
alt db curl bent over 110-8, 120-7
wrist raise 20-12, 20 -12
reverse wrist raise 20-12, 20-12

[christopher smith]

4/26
clean pull 320-3, 340-3, 365-2, 385-2 405-2, 425 could only get to middle of abs for one.
tire flip 466 lbs for 30 minutes. I did have to take up to 1 1/2 minutes of a break quite a few times.

[christopher smith]

4/28
speed squat 140-12, 320-3 410-3, 410-3, 410-3, 410-3, 410-3
hack squat 520-20, 610-20
db lunge 140-16
standing calf raise 680-20, 860-15, 1020-10
incline bench 200-12, 290-8, 380- 2 partials
viking press used a 20.5-25 tire 7 reps, added 45 lbs. 5 reps, added 60 lbs 1 rep.

[christopher smith]

4/29 light back day
goodmornings 140-12, 230-12, 300-10
t-bar row 260-12, 260-10
wide grip barbell row 225-12, 225-20
pulldowns 250-12, 250-12
chin ups (pull ups) bw -9, bw- 9
I wanted to go heavy on shoulders but the viking press yesterday depleted my strength. I did one over head press 200-1 I will rethink my training I should do the viking press on my shoulder days. Lesson well learned.
Smitty

[christopher smith]

5/1 am
45 min. bike
decline bench 200-12, 225-31, 250-22
db fly 60-20, 65-12
db kickback 45-16, 55-13
leg raise 4 x 3
crunches 4 x 35
twists 400

[christopher smith]

5/1 pm
front squat 230-10, 320-8, 410-6, 460-2, 480- 1 partial
goodmornings 230-11, 320-6, 340-2
farmers walk 230-50ft, 230-30 ft, 230- 40 ft

[christopher smith]

5/2
30 min. bike
db upright raise 20-20, 70-12, 70-10, 75-10
bent over side raise db 20-20, 55-11, 40-14, 30-18
front raise db 20-20, 30-17, 30-15, 30-12
rotator cuff work 10-30, 15-20
viking press 20.5-25 16 ply -5 quick ones for warm up, then for 20 reps, then for 15 reps, added 70 lbs - 1 rep.
1 hour aerobic walk
18" deadlift 410-5, 500-5
bent over barbell row 410-5, 430-5
front grip pull downs 310-7, 345-7
weighted pull ups (chins) 25 -4 dropped the weight did bw -2, bw-9, bw-5, bw-9
hyper extensions weighted 210-15, 210-12, 210-10
db shrugs (used two e-z curl bars) 210-20, 220-20

[christopher smith]

5/3
1 hr aerobic
speed squats 300-3, 300-3, 300-3, 390-3, 415-3
clean pull 280-3, 280-3,300-3, 320-3, 340-3, 360-1

[christopher smith]

5/3
speed overhead press
190-3, 200-3, 205-3, 210-3, 215-3
bent over one arm curl
130-10, 135-7, 140-5
tire flip 680 lbs 200 ft.
I need to find a heavier tire.

[christopher smith]

5/5
squats 225-20, 315-20, 405-9
leg ext 100-2, 100-18
calf raise standing 405-25, 405-25, 405-19
incline bench 180-12, 180-10,270-6, 290-3, 310-1, 330-4, 400-2 partials, 450-1/4 press
db fly 70-8, 90-6, 1004
e-z curl overhead ext. 100-20
tricep pressdown rope 45-20
press downs 100-20
reverse pressdown 50-20
5/8 30 min walk
am squat 320-15, 320-15
deadlift 315-13, 315-13, 315-10
incline bench 140-49-, 230-20
db fly 55-15, 60-13
tricep pushdown 100-24, 135-18-,150-13
reverse pushdown 100-8, 100-8
rope pushdown 80-10, 60-12
pm squat 140-12, 140-10, 320-6, 500-3, 590-1, 680- 2 partials
18 deadlift 500-5, 550-5
incline bench 200-12, 200-10, 220-6 260-3, 300-1, 320-6 , 370 -1 from half way point to full ext.
5/9 upright row 140-12, 140-10
side raise db 35-13, 35-13
front raise db 35-12, 35-10
military press 115- 15
t bar row 90-25, 90-15
db swing 50 12, 50-12
wide grip row 230-12, 230-10
one army row 65-12
preacher curl 80-12
reverse grip curl 80-12
forearm curl 35-15
reverse forearm curl 20-20
35 min walk
18" deadlift warmup 410-5, 520-5, 560-2
bent over barbell row 410-3, 360-5
weighted front chins bw-9, bw-8, bw-5
db row 210-7, 230-4
hyperextensions 220-15, 220-10, 220-5
db shrugs 220-20, 220-20,
viking press used a 20.5-25 16 ply tire 10 reps.
5/10
leg crul 100-22, 160-12, 160-12
leg ext. 160-12, 160-12
calf raise, 600-20, 690-15, 690-15
ankle flex 70-20, 70-20, 70-20
dips 45-10, 45-8, bw-13
pec deck 200-15, 245-13, 260-10
tri pressdowns 100-20, 130-15, 145-8
reverse pressdown 80-20, 100-10
crunches 4 x 30
leg lifts 4 x 30
twists 400
adductors 150-22, 150-20, 150-19
abductors 150-20, 150-20, 150-15
35 min bike

[Ben Booker]

Dang bro, I glanced at your last post and was like crap that is a lot for one day before I relized it was a few days. Anyhow great job with your training.