Month: July 2016

Chest/Arm day. 7/20/16

Today was originally chest and Tri day. Then I got to the workout and decided my biceps could use some attention so I added some curls at the end in.

1.) Dumbbell bench

55 for 20

65 for 15

75 for 10

85 for 8

2.) Dumbbell Flys superset with barbell bench press

30lbs 15 reps of flys immediately followed by 12 reps (or failure) at 135 on bench.

Repeat that for 5 sets for a great chest pump.

3.) tricep push down super set with barbell curls

15 push downs at 80 lbs. followed by 75 lbs curls for 15 reps. 5 sets total each set was 15 reps or until failure.

4.) skull crushers.

60 lbs for 3 sets of 20 or until failure.

5.) forearm curls.

65 lbs for 20 reps and 5 sets.

That was my workout for today. Tomorrow will be squat day again. Thank you for reading.

Smolov Squat Routine 7/19/2016

Today was squat day. Today was an awesome squat day. Smolov had me going a little lighter so i decided after to go for more at heavier weights.


135 for 8

185 for 5

235 for 4

270 for 4 sets of 4

I added everything that’s next.

315 for 3

335 for 1

315 for 5 (video shown below)

225 for 10

135 for 20

135 for 17 (failure)

Single leg Hamstring Curl

25 for 12 both legs

50 for 50 both legs

75 for 8 or failure both legs

Hamstring Cable Pulls

3 sets of 12 at 60 lbs.

All weight is in pounds. That’s it for today, check in tomorrow for my next workout!


Working Out

I noticed it had been a while since I had posted or shared a workout. I will begin to share my workout every day so whoever is reading this can follow along. When I first moved to Colorado I had just started the Smolov Squat Routine. I will assume you don’t know what it is, but in short this is a squat program designed to increase your squat max 50-75 lbs in 15 workouts every other day. About 3 days after moving everything into our apartment we found a gym. Every other day has been squat day and I’m loving it! My squat was my worst lift for a long time. I’d always have an excuse for not doing it or not going heavy. The days I’m not doing squats I’m either doing chest and triceps day or Shoulders, Back and biceps day.  My next post will be a workout list for my training today and then a new one for each workout everyday.

Moving to Colorado

About three weeks ago I had to pack everything I owned in boxes. Load it into a large U-haul truck and then drive sixteen and a half hours across the country. For the past three weeks I’ve been living in an apartment. Needless to say, I’d rather be in a house. I’m going into my senior year of high school and I have now had to say by to all of the people and friends I’ve known for most of my life. Moving wasn’t easy at first. The thought of leaving everything familiar behind as a high schooler was scarier the closer to the moving date we got.  Moving is a simple concept. Pack your stuff, take it from point A to point B and then unpack it. It’s the little details that get to you after the fact and during it. I’m looking forward to attending Golden High School and meeting new people. I only hope I can find as good of friends as I had back in Indiana.