Tag Archive: smith machine


4 May 2016

May 4

The plan was to hit presses for a 3rd day this week, but make this a light day. Heavy Monday, light Wednesday, heavy Saturday. Office workout. No wraps or sleeves.

Push Presses (cambered bar, closegrip, clean once, slight push press, 90 sec rests)

75 x 3

*some warmup: slow neg sides raises, Cuban presses, one arm shrugs*

125 x 2
145 x 2
145 x 2
145 x 2

Smith Machine Closegrip Incline (shallow incline, short rests)

bar+70 x 3
+120 x 3
+140 x 3
+160 x 3
+180 x 3

2 Arm Db Rows (facedown on an incline bench, 90 sec rests)

60s x 6
60s x 6
60s x 6

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

35s x 8 / 35s x 8
35s x 8 / 35s x 8

The plan for the evening after work was some glute bridges and some cardio. The usual.

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3 May 2016

Afternoon office gym work. This particular office gym doesn’t have a leg press or a leg extension station, so my quads were going to have to eat shit today. If you don’t like it quads, write an angry letter to my knees.

warmup: foam rolled IT bands, adductors (ouch!), piriformis

KB Swings

50 lb’er for 100 swings, as many sets as it took (it ended up being 4 sets of around 25 each)

I worked a good glute squeeze into the snap at the top… my butt was dying in between sets…

Good Mornings

75 x 15
75 x 15
75 x 15

notes: work that stretch reflex

Prone Leg Curls

90 x 12
90 x 12
90 x 12

Smith Machine Weighted Glute Bridges

1PPS for 50 reps total (about 4 sets)

Superset BW Glute Bridges & Leg Raises

3 sets of that, high reps

notes: may as well do some core

post: cardio… got about 10 min of LISS done before my knee started to hurt… don’t think it liked that machine

26 April 2016

So the plan for lower body days for now is to test out what hurts the knee and what doesn’t hurt, and to spend more time on the fundamentals. Work them glutes.

Late morning office workout of sadness.

warmup: cried over no more squats, for a while… for a while

Superset: Smith Machine Squats & Prone Leg Curls (knee sleeves)

2 plate squats x 6 / 90 x 12
4 plates x 5 / 90 x 12

notes: at this point, the knee hurt, so screw you smith machine

Superset: KB Swings & Good Mornings & BW Glute Bridges

30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges

It wasn’t a workout, but I like the idea of the fundamentals: 100 KB swings & some kind of glute movement at least 100 times. Food for thought for the future. The low weight GMs were just to stretch the hams while keeping the core active.

After that I headed back to work.

19 April 2016

I remain very concerned about my work/home/training balance. I had hoped to train Monday, but ended up working 3 hours late instead. I am at the point now, where I NEED work to be easy, so that I can focus on training, but instead work remains a pig. A greedy, arrogant pig. Not to pin it on anyone in specific, I personally like my team, I like my boss, I like the work itself, but the workload is a pig. It just keeps taking and taking, and gives less back than it takes. I guess a lot of jobs are like that. Selfish and greedy. But I feel bad because now I cant be as ready for the summer strongman season as much as I would like (and I am also not getting to do as good of a job at work as I would like). Neither my training nor my diet have been consistent, and my bucket isn’t big enough for all of these energy drains. I don’t feel like I am progressing as I would like to in my training. But time keeps creeping forward.

So, back at it on Tuesday, office afternoon workout. Phasing out my elbow sleeves for main lifts moving forward.

warmup: light overhead presses, slow neg side raises, Cuban presses, one arm shrugs

Overhead Press (clean once and push press, wrist wraps, cambered bar, 2-3 min rests)

155 x 5
155 x 5
155 x 5

Incline Closegrip Bench Press on Smith Machine (short rests, shallow incline)

70 + bar x 3
+110 x 3
+110 x 2
*wrist wraps on*
+150 x 2
+165 x 2
+170 x 2
+180 x 2

Spoto Press (2 min rests)

135 x 5
185 x 3
*wraps on*
200 x 5
200 x 5
200 x 5

2 hand DB Row (90 sec rests, elbows low to mid height, facedown on incline bench)

60s x 10
60s x 10
60s x 10

Superset: DB Front Raise & DB Skullcrushers (90 sec rest)

25s x 12 / 30s x 12
25s x 12 / 30s x 12

Then back to work, no time for cardio, lol. I know I will pay sometime soon for all of these missed cardio sessions.

30 March 2016

To try and ignite the drive to workout again, I did a fasted morning workout at the office. It left my metabolism fired up for the rest of the day!

warmup: nada

Overhead Press (cambered bar, short rests, clean once then press it out)

25 x 5
75 x 5
95 x 5
*wraps, sleeves*
145 x 10
145 x 10
145 x 10

notes: once strict presses got hard on the working sets (around rep 7 or so), I kept going with push presses.

Incline Closegrip Press on Smith Machine (short rests, shallow incline)

bar + 70 x 3
+120 x 3
*wraps, sleeves*
+140 x 8
+150 x 8
+155 x 8

notes: this office gym doesn’t have an incline bench, so I used the Smith. One silver lining is that I could go thumbless, and really focus in on the triceps.

Spoto Press (short rests, wraps, sleeves)

135 x 5
185 x 8
185 x 9
185 x 9

notes: Spoto felt hard today! Maybe the bar in this gym felt awkward, or maybe the smith incline work tired me out, who knows.

2 Arm DB Rows (90 sec rests, facedown on incline bench, elbows mid-height)

40s x 12
40s x 12
40s x 12

notes: didn’t bother keeping elbows high, just to feel how different it is. I didn’t get a strong contraction, but the movement got a little more explosive.

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

25s x 12 / 25s x 12
25s x 12 / 25s x 12

Then I had to get back to work! Felt good though. You need to switch it up occasionally to bring the fun back in.

Nov 6, 2015

everything still aches from yesterday, but the GMs made my hammies more sore. After today, my forearms would be sore and cramping too. Total planetwide devastation. ELE, all over my ass.

I decided for this workout to do my shoulder work on the Smith machine. I can still go heavy, and if my shoulder tweaks I can dump it without risk.

Seated Smith OHP (2 min rests)

bar x 8
bar + 50 x 8
+70 x 8
+90 x 10 @RPE7
+90 x 12 @RPE7
+90 x 11 @RPE7
+90 x 12 @RPE7

Superset: Skullcrushers & Barbell Curls (2 min rests, skulls to top of head)

65 x 11 / 55 x 13
65 x 15 / 55 x 12
65 x 14 / 55 x 12

notes: it always looks silly in the mirror when I curl this long-ass bar with dinky 5 lb plates on each side. but then my biceps look awesome in the mirror, and it all becomes worth it

Superset: V-Bar Pushdowns & DB Curls (2 min rests)

13 plates x 9 / 25s x 12
13 plates x 11 / 25s x 12
13 plates x 9 / 25s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

20s x 22 / 5 plates x 20
20s x 20 / 5 plates x 20
20s x 18 / 5 plates x 14

notes: these were both working my traps, so they were exhausted by the end

I did this workout in the afternoon at the office. I worked another hour, finished my shift, came home. Collapsed on the couch for an hour. Could not move. Exhausted and sore. Not sure I will be able to pull my chit together for a Saturday morning workout.

Sept 13, 2015

warmup: foam rolled upper back, prone spinal twists, slow neg side raises, Cuban presses, one arm shrugs

Closegrip Incline Press (30 degree incline, Swiss bar, short rests)

62 lb bar x 5
104 x 5
124 x 3
144 x 1
154 x 12

Horizontal Rows (30 sec rests)

10, 10, 10, 9, 9

Seated Smith Machine OHP (90 sec rests)

bar x 8
bar + 50 x 4
+70 x 4
+90 x 4
+110 x 4
+120 x 4
+130 x 4
+140 x 4
+150 x 2

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns (2 min rests)

35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns

notes: triceps were still fresh, so I did a twist on every pushdown rep at the bottom

Sept 8, 2015

enjoyed the long weekend, now back at it. I wanted a quiet gym with no one in it, just clear my head. so I went to the office gym after hours. they don’t have an incline bench setup, so I had to use the smith machine.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Smith Machine Incline Press (30 degree incline, 1-2 min rests)

bar x 5
bar + 95 x 5
+110 x 5
+120 x 10
+120 x 10
+120 x 10

Horizontal Rows (30 sec rests)

12, 9, 10, 8, 7

Smith Machine Shoulder Press (90 sec rests)

bar x 6
bar + 70 x 6
+90 x 6
+100 x 6
+110 x 6
+120 x 6
+130 x 6
+140 x 2

notes: failed once I put 140 on the bar

Superset: Hammer Curls & Cable Upright Rows & Band Pushdowns (2 min rests)

35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns

notes: the band was not thick, so I twisted my hands at the bottom of the pushdown so I could squeeze the triceps harder

Aug 31, 2015

Sunday was lazy. Bad me.

Back at it.

no PWO, experiment

warmup: slow iso hold side raises, Cuban presses, 1 arm shrugs, foam roll armpits, foam roll upper back, shoulder capsule stretches

Closegrip Incline Press (swiss bar, 90 sec rests)

62 lb Bar x 8
124 x 10
124 x 10
124 x 10
124 x 10
124 x 10

notes: I figured Swiss Bar would be easier on my shoulders. It was! But I don’t volume my incline very much (low rep kinda guy), nor do I closegrip it, nor do I hammergrip it, so I got FUKKKKKn tired. Will adapt.

Horizontal Rows (30 sec rests)

15, 12, 10, 10, 10

notes: got tired fast! felt like a wuss

Smith Machine Seated Press (90 sec rest)

bar x 8
bar + 50 x 8
+60 x 8
+70 x 8
+90 x 8
+100 x 6

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns

30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes

Then work called me away. Life of a hustla.

How did the no-PWO work out for me? Strength seemed ok, but I got a massive headache during the Rows, lol. Damn you caffeine! I might cycle off caffeine during a deload.

Aug 16, 2015

I am treating this like a bit of a deload week, although I will also strength test as the opportunity permits and if I don’t feel too beat up. The 2 a day thing is over, for now at least. I might keep doing cardio and prehab in the morning at work though.

Workout

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Box Front Squats (2 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 1
*belt on*
250 x 3
250 x 3
250 x 3

Smith Machine Incline Press (shallow incline, 60 sec rests)

while I wait for my thumb to recuperate, this is my best choice for chest work right now lol

bar x 5
bar + 90 x 2
+100 x 2
+110 x 2
+120 x 2
+130 x 2
+140 x 2
+150 x 2
+160 x 2
+170 x 2
+180 x 2
+190 x 2
+200 x 2
+210 x 1

notes: as much as anything else, this was a test of my shoulder health. seem to have worked most of the cobwebs out, these sets felt smooth!

Tricep Extension Machine (30 sec rests)

4 plates x 12
5p x 10
6p x 8
7p x 6
8p x 4
9p x 4
10p x 4
11p x 4
12p x 4
13p x 4
14p x 4
15p x 4

post: 20 min LISS cardio