Author: noahrhoten

Squat Day. 7/21/16

Today I wanted to focus on the squat movement and perfecting my form. I believe one can never have the basics perfected but only mastered, but sometimes its goo to work at it like you are going to perfect it. Anyways, here was my workout today:

Barbell Squat

The bar for form. Slow down slow up for 10 reps. Be bouncy at the bottom and stretch everything.

135 for 10

185 for 5

225 for 5

275 for 5

315 for 3

275 for 5

225 for 10

185 for 15

135 for 25

135 for 31 or failure.

All rest was about 3 to 4 minutes between a set.

Squat jumps no weight. Squat down onto a box and then relax and jump up and onto a taller box. I completed 15 reps before moving on.

Hamstring Curls to end. Each set was done twice, one time for each leg.

25 for 12

50 for 12

60 for 17 or failure.

Todays workout was shorter as I was pressed for time and only really wanted to focus on squat form, and no so much reps at a heavy weight.

9 Types of People at the Gym

These are people I have noticed in the gym and there are probably many more types. These are the most common that I have seen and experienced. Some of these types of people are great and some can be annoying. I’ll let you decide based on my thoughts below which you would find annoying.

1.) The one-man wolf pack or the one-man army as I call them. I tend to fall under this category. Anyways, the one man army is the guy who knows what lifts he’s doing each day and what weight he will be doing. This person is the “I know what I’m doing, don’t talk to me and let me do what needs to be done” guy.

2.) The guy who hits upper body everyday. This guy stands out in a gym like a sore thumb. Almost every gym has one. You’ve probably seen him, usually at a bench or dumbbell rack. Typically you can find him curling or pressing. Maybe dead lifting so that way he can say he works legs. This is that guy that people look at and think, “What is he thinking?”

3.) The bodybuilder, you have probably seen one as well in your gym. They are more than likely the larger men/women in the gym. Bodybuilders tend to do their own specific workout and will spend 3 or 4 hours in the gym doing their workouts. From what I’ve noticed, they lift weight that most people look at and think is heavy. Body builders have also been seen doing exercises that you would’ve never thought to do. Like using a pectoral fly machine to hit their rear deltoids.  Bodybuilders also have a tendency to be loud before, during and after their sets.

4.) The power lifter- this is the guy who ALWAYS goes heavy on bench, squat and dead lift. You won’t see them doing high reps like a bodybuilder because their goal is to lift heavy, gain strength but maintain their relative weight. Power lifters make noise, no question about that. They may yell before a new attempt at a personal record. They do whatever they need to do in order to psych themselves up for a lift. I know that because I have competed in powerlifting and plan on doing so again in the future.

5.) The I’m doing it wrong but I’m at least doing something”. This person is clueless. He has no idea what he is doing in the gym. He will follow around the person he admires most in the gym and subtly copy that guy’s workout except there’s one major difference. He normally does the movements wrong or goes way too heavy, it’s like he’s trying to impress someone. This guy could also be called the half repper. He does few movements in his workout. He usually does them half way and doesn’t put in the effort to finish the rep. But hey, at least he’s doing something.

6.) The people with a personal trainer, this isn’t a bad person at all. From what I’ve noticed the elderly seem to be the ones with trainers most often. This is good, people who don’t know exactly what they should do, how to do it or how much to do. So they get a trainer. If it’s an elderly person they are usually trying to improve their health and get in shape again. I approve of these people because they are trying to become health and admit they need some help so they get a trainer.

7.) The guy who knows what he’s doing but does everything in the most inconvenient way for everyone else. This guy, man, does this guy bother me. He knows what he’s doing. He has been lifting for a while and he is at the point where he doesn’t care about other people in the gym. He’s the guy who will start curling in the squat rack or deadlifting in the middle of the gym blocking the path to equipment making it harder for others. He is also the guy who may not lift a lot of weight but he loves to slam the weight down making noise to let people know he’s there. He doesn’t take into account that it’s distracting to those who are trying to better themselves as well.

8.) The advisor. Every gym has one, everybody knows who he is and not many people are a fan. He’s more than likely new to lifting, hasn’t lifted very long but thinks he knows it all because he’s watched a few videos, probably on YouTube. He’s the guy who will come up to you mid-set to inform you that he believes you’re doing something wrong or how to improve it.

Last but not least…

9.) The people who don’t pick up their weights. These people suck. They really do. I shouldn’t have to explain why. Having to look for dumbbells that are scattered everywhere from a dude’s “killer workout” that he didn’t put back after using isn’t fun. Equally annoying is having to move weights around to get to the specific weight you need. So please, pick up your weights and put them back where they belong.

Thank you for reading. This isn’t all the types of people in the gym; just some that I have noticed over the past 3 years of lifting and being in many different gyms.

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.

NCYC 2015 “Aquí estoy, Señor”

It has been two weeks since I went to the National Catholic Youth Conference. This was a very eye-opening, emotional and fun weekend. I have given myself time to reflect on this experience. I’ve come to my one conclusion: I want to go back and I don’t want it to end. We left Center Grove High School around 2 pm arrived downtown at about 2:30 ish. First we dropped off our bags and headed down to one of the churches, I don’t remember the name of the church but we went to mass as a large group of kids and chaperones all from Indiana, Illinois and Wisconsin. After mass we headed to Lucas Oil Stadium after grabbing dinner on the way there. I’ve never seen so many people in one stadium that were all enjoying themselves and had the same beliefs I do. Inside the stadium we listened to multiple speakers and then everyone left for their hotels about 10 pm. That’s when I met all my roommates and then had more come in. originally we had 4 people in our room we ended up having 8 people in our room because we were the “cool” room. Friday we all headed to Lucas Oil, listened to more religious and inspirational speakers. afterwards we headed to the convention center where we met a couple of girls and soon became friends with them. And even though they don’t live near us a couple of us still keep in contact with them. Friday we more or less explored the convention center, walked around downtown meeting new people. then friday night we all went back to Lucas Oil for worship. I’ve never witnessed 25,000+ rowdy teenagers sit in absolute silence for 25 minutes until this night.  Everyone in the stadium was focused on praying and connecting with god. Saturday was more or less the same thing, explored even more, went to the stadium for morning speeches and then again that night we went back for Mass. Mass was about 2 and half hours long. If someone who wasn’t catholic walked in during communion they would’ve witnessed the largest organized mass chaos ever! Then sunday morning was very saddening having to say by to everyone and leave one of the best experiences I’ve had in my life. This conference moved me, brought me closer to god, and made me wish it never ended. To see pictures and videos look on my twitter (@NRhoten) account and there are some on my instagram (@noahrhoten_19).






Yesterday’s Squat and Today’s Chest Workouts


Yesterday was squat day, getting straight into it…



Bar for 5 reps

135 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1

285 for 1

300 for 1

315 attempted but failed and had to be helped to finish the rep.

Second (reps):

5 sets of 10 at 135


6 down and backs (25 yards one way) with 135 lunges

Fourth to end and activate the hamstrings a bit:

3 sets of 8-12 reps at 225 deadlift with sumo stance.



Today was bench/chest day.



135 for 10

155 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1 (not proper form butt came off bench)

285 for 1 (not proper form butt came off bench)

Second (burnout to get a chest pump):

To do this I had 8 ten pound weights on each side of the bar making it 205 pounds total. I would do 5 reps, hold the bar in the air as I would have someone on each side of the bar removing one ten pound weight from it, then I would do 5 for reps, so on and so fourth.

205 for 5

185 for 5

165 for 5

145 for 5

125 for 5

105 for 5

85 for 5

65 for 5

45 for 10

The weight never felt light during the entire burnout if you never racked it.


3 sets of 8 flat dumbbell bench press with 45 pound dumbbells.


3 sets of 15 tricep push downs at 100 pounds

Fifth (Biceps):

140 curl burn out, take the bar do 7 sets of 10 normal grip curls then flip grip for another 7 sets of 10.

Those were my last 2 workouts.

Powerlifting Meet Recap!

So this past Saturday I competed in my first powerlifting competition. I had to wake up at 6 am to be sure I had everything ready for weigh ins at 7 am. Once I arrived I was weighed in, I weighed in at 169.3 pounds. This competition was one of the coolest sporting events I’ve experienced. You walk in and everyone is cheering for everyone, nobody is wanting someone else to miss a lift and if they are they don’t vocalize it but rather cheer for the person. There were 3 deadlift platforms and 3 squat/bench racks behind the platforms. Each competitor gets 3 attempts on each lift and if you make a weight then you are allowed to move up to a weight of your choosing.  For Squat I was worried about my back, in the past I’ve had back problems when squatting heavy and I played it safe with an opening squat of 250 pounds. Then moved to 265 pounds followed by 285 pounds. For Bench I opened with 225 pounds, followed by 245 then I actually failed my third attempt at 265 pounds. On deadlift I was feeling rather confident and opened with 385 pounds, followed by 405 pounds then hitting a new personal record I attempted 425 pounds and got it relatively easy.


Here is the video containing each of my lifts from the meet.

Today’s Light Weight Workout

Today was squat day specifically, I couldn’t do much because in under 2 days I’ll be competing in my first every power lifting meet.

Squat day:


Heavy Un Racks no reps just to feel heavy weight, this is an un rack, step back and set up stance to squat hold it for 5 seconds then re rack the weight.

275 un rack

315 un rack

365 un rack

405 un rack

455 un rack

495 un rack


5 sets of 5 at 135

3 sets of 5 (3 second paused) at 135

Leg Extensions:

5 sets of 5 at 150


Tomorrow I will not be Working out tomorrow so I can let all my muscles rest and recover before the meet!