[Austin Smithonic]

5-13-21 Check In Photos

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[Austin Smithonic]

5-13-21 Check In Photos

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[Austin Smithonic]

5-12-21 255.2 lbs. Legs
5-13-21 257.2 lbs. Arms
5-14-21 256.2 lbs. Chest & Delts
5-15-21 257.4 lbs. OFF
5-16-21 257.8 lbs. OFF
5-17-21 259.0 lbs. Chest and Triceps
5-18-21 259.2 lbs. Back (L) & Biceps
5-19-21 260.2 lbs. Legs

 

Haven’t updated the full log over the past week. Super busy with finals and graduation but wanted to include my morning weights and training schedule. Will attach updated check in photos.

[Austin Smithonic]

Delts and Triceps 5-6-21

Cross Cable Laterals 3×10-15 (Maintain weight for 3 sets; finish last set with Rest Pause)

30×14, 12, 10+4+3

HS Behind Neck Shoulder Press 1×6-9 1×10-12

4PPSx7 3PPS+15×12

Strive Shoulder Press 1×8-10 1×10-12

Stack+70×9 Stack+25×11

Standing DB Lateral 1×8-10 1×10-15 (Double Drop on Last Set)

45×9 40×12

Reverse Pec Deck 1×10-12 1×12-15

155×10 140×12

One Arm D-Handle Pushdown 1×8-10 1×10-12 1×12-15

100×8 85×12 70×15

HS Dip Machine 1×8-10 1×10-12

4PPS+10×7 3PPS+20×11

Strive Seated Tricep Extension 1×10-15 with Rest Pause

13×11, 5, 3

[Austin Smithonic]

Legs 5-5-21

Lying Leg Curl 1×8-10 1×10-12 w/RP to 20

Stack+20×9 Stackx12+5+3

Leg Extension 1×10-12 1×12-15 w/RP to 20-25

Stack+75×12 Stack+50×14

Hack Squat 1×6-9 1×10-12

5PPS+35×8 5PPSx10

Banded 45* Leg Press 1×8-10 1×12-15

11PPSx8 9PPSx13

Horizontal Machine Hack Squat 1×12-15

270×14

Nautilus Glute Bridge 1×10-15 w/RP to 20

4PPS+25×11+5+3

Leg Extension Superset with Seated Leg Curl 1xdouble drop of 12-15 each

Both used stack for 13 then performed double drop set

 

[Austin Smithonic]

Full Training Write-Up

*Training will stay pretty consistent; may swap some exercises based on equipment availability at gym

Key points are first and foremost execution and effort applied to the working muscle. Sometimes it is easy to get wrapped up in minor details. Cover large bases first.

 

 

Back (L) & Biceps

Back Warm Up Circuit (See Above)
Nautilus Pullover 1×10-12 w/ Double Rest Pause to 20 reps; Full Pause in Stretch, Explode, and Split Second Pause in Contraction
Neutral Pulldown 1×6-9 1×10-12 w/Rest Pause to 20 reps; Exaggerate Stretch and bury elbows to hips
Hammer Strength One Arm Stand Back Row 1×8-10 1×10-12; Hand on Pad, Same Foot Forward, Bury Elbow to Hip
Barbell/DB Seal Row (Pronated)1×8-10 1×10-12; Drive Elbows Back as Far as Possible
WIde Grip Pulldown 1×8-10 1×10-15 w/Rest Pause to 20 reps; Pull Elbows Around Torso and Bar to Chin
One Arm Seated Cable Row 1×12-15 w/Rest Pause to 20-25 reps (By Alternating Hands)
*60 second Lat Stretch
One Arm HS Machine Preacher Curl 1×8-10 1×10-15 w/Rest Pause to 20 reps; Triceps locked into pad, full contraction
Behind Back Cable Curl 1×8-10 1×12-15; Fully Lengthen Bicep and Pause in Stretch
DB Hammer Curl 1×12-15 w/Rest Pause to 20-25 reps; Use Back Support to Prevent Any Swing
*60 sec. Bicep Stretch

Chest, Side Delts, and Triceps 1

Chest/Delt Warm-Up Circuit (See Above)
Pec Deck 1×12-15 with RP to 20 to warm
HS Incline Press 1×6-9 1×10-12; Primary Chest Overload Movement; Focus on Stable Force Production
Flat Smith Press 1×8-10 1×10-12; Secondary Chest Overload Movement; Hit Rep Ranges
Decline HS Press 1×8-10 1×10-15 w/Rest Pause to 20 reps
Seated Mid Crossover 1×10-12 1×12-15 w/Rest Pause to 20-25 reps
*60 sec. Pec Stretch
Lying Incline Cable Laterals 1×12-15 1×8-10 w/Drop Set on Final Set; Slight Incline use Ankle Cuffs (Maximize TUT)
Prime Pushdown 1×8-10 1×10-15 w/Rest Pause to 20 reps; Use D Handles on Prime Bar; Neutral Grip
Tricep Dip Machine 1×8-10 1×10-12; Elbows Tight to Side, Keep tension on Triceps do not elevate traps
Seated DB Overhead Extension 1×10-15 w/Rest Pause to 20 reps
*60 sec. Tricep Stretch

Chest, Side Delts, and Triceps 2

Chest/Delt Warm-Up Circuit (See Above)
Pec Deck 1×12-15 to with RP to 20 to warm
Smith Machine Incline Press 1×6-9 1×10-12; Primary Chest Overload Movement; Focus on Stable Force Production
Flat HS Press 1×8-10 1×10-12; Secondary Chest Overload Movement; Hit Rep Ranges
Machine Incline Press 1×8-10 1×10-15 w/Rest Pause to 20 reps
Seated Mid Crossover 1×10-12 1×12-15 w/Rest Pause to 20-25 reps
*60 sec. Pec Stretch
Lying Incline Cable Laterals 1×12-15 1×8-10 w/Drop Set on Final Set; Slight Incline use Ankle Cuffs (Maximize TUT)
Prime Pushdown 1×8-10 1×10-15 w/Rest Pause to 20 reps; Use D Handles on Prime Bar; Neutral Grip
Tricep Dip Machine 1×8-10 1×10-12; Elbows Tight to Side, Keep tension on Triceps do not elevate traps
Seated DB Overhead Extension 1×10-15 w/Rest Pause to 20 reps
*60 sec. Tricep Stretch

Legs 1

Quad/Ham Warm-Up Circuit (See Above)
Seated Leg Curl 1×8-10 1×10-12; Hips Driven Down Into Pad; Do not accelerate out of bottom
Leg Extension 1×10-12 1×12-15; Use Band As Seatbelt; Hold Contraction for 1 sec.
Reverse Band Hack Squat 1×6-9 1×10-12; Full ROM with Split Second Pause at Bottom, Minimize Rest At Top of Rep
45* Leg Press 1×8-10 1×12-15 w/Rest Pause to 20-25 reps
Leg Extension 1×12-15 w/Rest Pause to 20-25; Eccentrics can be a bit quicker, but do not throw weight
*60 sec Quad Stretch
Barbell Glute Bridge 1×8-10 1×12-15; Dip Hips, Pause, Contract and Hold at Top for Split Second
Standing Leg Curl 1×10-12 1×12-15 w/Rest Pause to 20-25
*60 sec Ham Stretch
Adductor 1×10-12 1×12-15 w/Rest Pause to 20-25 reps; 1 second pause in BOTH stretch and contraction

Legs 2

Quad/Ham Warm-Up Circuit (See Above)
Lying Leg Curl 1×8-10 1×10-12; Hips Driven Down Into Pad; Do not accelerate out of bottom
Leg Extension 1×10-12 1×12-15; Use Band As Seatbelt; Hold Contraction for 1 sec.
Heel Elevated Smith Machine Squat 1×6-9 1×10-12; Full ROM with Split Second Pause at Bottom, Minimize Rest At Top of Rep
Banded 45* Leg Press 1×8-10 1×12-15 w/Rest Pause to 20-25 reps
Leg Extension 1×12-15 w/Rest Pause to 20-25; Eccentrics can be a bit quicker, but do not throw weight
*60 sec Quad Stretch
90* GHR (On Lat Pulldown Seat w/Wide Pulldown Bar) 2xFaiure w/Body Weight (Second Set Use Single Rest Pause Set); Stretch Focus, Minimize time spent at top with minimal tension
Seated Leg Curl 1×10-12 1×12-15 w/Rest Pause to 20-25
*60 sec Ham Stretch
Adductor 1×10-12 1×12-15 w/Rest Pause to 20-25 reps; 1 second pause in BOTH stretch and contraction

Delts, Biceps, and Calves 1

Delt Warm-Up Circuit (See Above)
Standing DB Lateral Raise (Burn-Out with DB Lateral Swings) 1×12-15 1×8-10; Full ROM to start and once failure is hit, increase weight for swings and take to failure again
HS Behind Neck Shoulder Press 1×6-9 1×10-12; Primary Delt Compound
Machine Shoulder Press 1×10-15 w/Rest Pause to 20; Higher Rep Compound Work w/Intensifier
Lying Cable Lateral Raise 1×10-12 1×12-15 w/Rest Pause to 20-25; Max TUT Focus in Stable Environment; Ankle Cuffs
High Cable Rear Delt Flye 1×10-12 1×12-15; Keep Rests Short (Extremely Small Muscle Group)
*60 sec Delt Stretch
One Arm Strive Machine Preacher Curl 1×8-10 1×10-15 w/Rest Pause to 20 reps; Triceps locked into pad, full contraction
Incline DB Curl 1×8-10 1×12-15; Fully Lengthen Bicep and Pause in Stretch; Full Supination
Rope Hammer Curl 1×12-15 w/Rest Pause to 20-25 reps; Use Back Support to Prevent Any Swing
*60 sec. Bicep Stretch

Delts, Biceps, and Calves 2

Delt Warm-Up Circuit (See Above)
Standing DB Lateral Raise (Burn-Out with DB Lateral Swings) 1×12-15 1×8-10; Full ROM to start and once failure is hit, increase weight for swings and take to failure again
Smith Machine High Incline Press 1×6-9 1×10-12; Primary Delt Compound
Machine Shoulder Press 1×10-15 w/Rest Pause to 20; Higher Rep Compound Work w/Intensifier
Lying Cable Lateral Raise 1×10-12 1×12-15 w/Rest Pause to 20-25; Max TUT Focus in Stable Environment; Ankle Cuffs
Reverse Pec Deck 1×10-12 1×12-15; Keep Rests Short (Extremely Small Muscle Group)
*60 sec Delt Stretch
One Arm DB Preacher Curl 1×8-10 1×10-15 w/Rest Pause to 20 reps; Triceps locked into pad, full contraction
Behind Back Cable Curl 1×8-10 1×12-15; Fully Lengthen Bicep and Pause in Stretch
DB Hammer Curl 1×12-15 w/Rest Pause to 20-25 reps; Use Back Support to Prevent Any Swing
*60 sec. Bicep Stretch

Back (T) and Biceps

Back/Ham Warm-Up Circuit (See Above)
Barbell RDL 1×6-9 1×10-12; Hip Hinge Compound; Do not explode out of bottom, brief pause; Minimize lock-out time on Back-Off Set
Lying T-Bar Row (Pronated) 1×8-10 1×10-12 w/Rest Pause to 20; Feet on Platform, Torso Stable
Bent Over Dual DB Row 1×8-10 1×10-12; Additional Spinal Loading, Drive Elbows Past Hips, More Lat Focused
Neutral Pulldown 1×8-10 1×10-12; Exaggerate Stretch and bury elbows to hips
Seated Cable Row (Neutral) 1×10-15 w/Rest Pause; Torso Stable, Elbows to Hips; Manage Fatigue and Push Blood Flow
*60 Sec Lat Stretch
One Arm Machine Preacher Curl 1×8-10 1×12-15 w/Rest Pause to 20 Reps; Tricep Driven Down Into Pad; Do not accelerate out of bottom; Full Contraction
Behind Back Cable Curl 1×8-10 1×12-15; Fully Lengthen Bicep and Pause in Stretch
DB Hammer Curl 1×12-15 w/Rest Pause to 20-25 reps; Use Back Support to Prevent Any Swing
*60 Sec Bicep Stretch

 

 

[Austin Smithonic]

April 29, 2021 Pics (Cont.)

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[Austin Smithonic]

April 29, 2021 Pics (Cont.)

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[Austin Smithonic]

April 29, 2021 Check In Pics (Weight: 254.6 lbs)

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