What are you training today?

[The True Adonis]

Quads today.

I`m going to start this Smolov program today I believe.  There is a Spread Sheet that you download and it tracks the routine for you.

I meant to post this with the above:

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

[cephissus]

Thanks for asking...

I dont include warmups...I warmup always in the beginning..

For example if i do leg extensions, I do 2 sets warmup and then I move on to my normal 3 sets.

From then, I just go into the next exersice without warmping up or "warmup sets" or how the "hit-ers"  mean it.lol

I see.  I like to do it that way too!  Are your "normal sets" all done with the same weight, or do you ramp up?

[Meso_z]

I see.  I like to do it that way too!  Are your "normal sets" all done with the same weight, or do you ramp up?

I always pyramid the weight.. 

[Your Average GymRat]

you must be a real beast  

Me....I'm only 240LBs at 7% bf.....Gee I wish i was one of the "big dudes" like you

Oh...by the way...did you "turn your 17s into 18s" yet ?? LOLOLOLOLOL....i had 17 inch  arms in high school you little shitstain 

You're a legend in your own mind.lol

[wild willie]

Incline db press 3 sets

Incline Hammer 3 sets

smith machine presses (close grip to hit the inner pecs) 3 sets


standing db curls 3 sets

concentration curls 3 sets

Cybex curls        2 sets

Cybex rotary   5 sets

[Marty Champions]

i do as much reps as i like, always these stupid rep schemes. as if it matters.

x1000

[Marty Champions]

adonis is clearly trolling you guys


there is no stupid magic rep scheme to unlock growth ohhh brother

[The True Adonis]

adonis is clearly trolling you guys


there is no stupid magic rep scheme to unlock growth ohhh brother

While there is no magic scheme of course, I do believe that a well-organized program takes the guess work and the hit or miss out of all of it.

I am starting day one of the Squat Smolov which seems to yield great results for everyone who completes it.

[The True Adonis]

Smolov Day One Complete.  I also trained biceps.  Week one of Smolov has you squatting every day and after the intro phase ends, the real fun begins.  This is some good training and am glad to have started it.

[Palpatine Q]

Wow though guy here...........

I guess you missed the part where he jumped all over me for no reason whatsoever

[CT_Muscle]

Haven't done bodybuilding-type since the last time I competed. About once a week I will do some bicep work but thats just to help keep my elbows healthy.

shouldnt you be gettin ready for your contest with alex

[Your Average GymRat]

I guess you missed the part where he jumped all over me for no reason whatsoever

Here's a guy that wishes death and suicide upon others, attempts to belittle others to bolster his ailing self-esteem, and now he plays the victim. Lol.

[Palpatine Q]

Here's a guy that wishes death and suicide upon others, attempts to belittle others to bolster his ailing self-esteem, and now he plays the victim. Lol.

following me around i see...not very tranquil of you...shouldn't you be sitting in silence somewhere trying to find your essence ?

[Meso_z]

Gonna do some back today..

-Warmup with cable pullovers
-I start with chins and might add weight on my in the last set.
-Always next is bbrows.
-then a "lat" machine..usually hammer.
-Another "row" one..hammer or dumbell.
-and finish off with an exercise of my choice...depends on how i feel. Its usually a "fancy" one.

[Palpatine Q]

Gonna do some back today..

-Warmup with cable pullovers
-I start with chins and might add weight on my in the last set.
-Always next is bbrows.
-then a "lat" machine..usually hammer.
-Another "row" one..hammer or dumbell.
-and finish off with an exercise of my choice...depends on how i feel. Its usually a "fancy" one.

We are on the same split right now...back for me too, LOL

[Meso_z]

We are on the same split right now...back for me too, LOL

Maybe this is why we both look awesome. lol. 

[Palpatine Q]

Maybe this is why we both look awesome. lol. 

Yeah Buddy

[Super Natural]

Just did Quads & Hams..

Leg Ext. (3 x Acclimation sets) 1x work set to failure then Double drop.
Leg press (2x warmups) 1 x 10 - drop set
BB Back Squat (2 warmups) 1x10
Hacksquat 3x10
Leg curls (1warmup) 1x10
Stiff leg (1 warmup) 1x10
1 leg curl 3x10

[oldtimer1]

leg day

leg press 2 x 12
squat      2x8
machine squat 1 x 10
leg extention 2 x 20
leg curl         2 x15
standing leg curl 2 x 12

side bend with dumbbell 1 x15
hanging leg raise 2x max
weighted crunches 2x 20
pulley crunches 2 x 20

leg press calf 2 x20
standing calf raise 2 x 15
seated calf raise 2 x 15

neck work

[Marty Champions]

While there is no magic scheme of course, I do believe that a well-organized program takes the guess work and the hit or miss out of all of it.

I am starting day one of the Squat Smolov which seems to yield great results for everyone who completes it.

Adonis now you are starting to troll the falcon, this in uncharted territory..

this trolling tactic doesnt fool me, i am well aware of your scholastic achievments but i can easily see the contradiction you so blatently laid out for the average bafoon to be fooled.

you says; "there is no magic scheme" followed by "smolov wich seems to yeild great results for everyone"....... that sounds alot like MAGIC to me in the simple science of lifting a weight and putting it back down , in you aformentioned reply..











any routine that yeilds great results above the norm could be classified as something of legend or "magic"...so for this great bodybuilding/powerlifting discovery to be discoverd now in the dumbell world of exercise all the way in 2011 is truly something special? hmm...

[The True Adonis]

Adonis now you are starting to troll the falcon, this in uncharted territory..

this trolling tactic doesnt fool me, i am well aware of your scholastic achievments but i can easily see the contradiction you so blatently laid out for the average bafoon to be fooled.

you says; "there is no magic scheme" followed by "smolov wich seems to yeild great results for everyone"....... that sounds alot like MAGIC to me in the simple science of lifting a weight and putting it back down , in you aformentioned reply..











any routine that yeilds great results above the norm could be classified as something of legend or "magic"...so for this great bodybuilding/powerlifting discovery to be discoverd now in the dumbell world of exercise all the way in 2011 is truly something special? hmm...

Sir Falcon,

I would never obscenely or deliberately affront anyone which I dearly consider to be of crucial import.  If I am guilty of any impropriety whatsoever its that I failed to share such knowledge with you sooner.  For that I do apologize and hope that my deepest sympathies quell whatever rising rebellion there may exist between us.  I trust my conversancy mend this slight wound, if indeed a wound did occur.

I wholeheartedly recommend the Smolov routine despite this being my second day.  It is "Magical" in that it is so out of the norm of what most traditionally look for in a workout routine.

Give it a try my friend,  There is nothing to lose.

[CalvinH]

Chest....I'll figue out what I'm gonna do when I get to the gym.

[Marty Champions]

Sir Falcon,

I would never obscenely or deliberately affront anyone which I dearly consider to be of crucial import.  If I am guilty of any impropriety whatsoever its that I failed to share such knowledge with you sooner.  For that I do apologize and hope that my deepest sympathies quell whatever rising rebellion there may exist between us.  I trust my conversancy mend this slight wound, if indeed a wound did occur.

I wholeheartedly recommend the Smolov routine despite this being my second day.  It is "Magical" in that it is so out of the norm of what most traditionally look for in a workout routine.

Give it a try my friend,  There is nothing to lose.

HAHAHA nice ill look into it my friend but i have my doubts Sir

[trapz101]

back,so there will be weighted chins,bb&db rows,shrugs and deadlifts...

[yates fan]

delts and triceps tonite.