GeekPoop + Smash Fully Loaded!!

[metroba]

Ive been meaning to throw in some standing military. Its been sooo long!

 

[GeekPoop]

Damn boy 70s!! I do 50 and thought i was tough!! I would maybe work on your form with standing military press before you go back to sitting. The balance is hard but try this: Deadlift weight from floor, clean it, and as you clean it step back about 1 1\2 ft with your right foot, then press the weight. After you get 3 consecutive reps, move your foot back forward. Works well for me. Standing presses are much better than seated imo.

the clean and press idea sounds good, as far as the stance, one foot ahead of the other; thats what I am currently doing. I got my feet about 1.5 feet apart w/ a slight arched back to support my body/weight only reason why I was opting for sitting is when it starts getting tough on the last few I dont got good enough balance to dig my feet in and push.

btw what u do 50s on? my 70 side lats are only moving like 6 inchs or so haha

Ive been meaning to throw in some standing military. Its been sooo long!

Badass lift, lotta people in my gym are jus "goers" Kinda sweet to be military pressing more the same amount most of them bench hahah.

 

[russianstar]

Good log....sounds like SMASHED really is FULLY LOADED.

 

[GeekPoop]

Day 7

Chest/Back Hypertrophy

BP <--- explained
205x5
205x4
185x8
SS
Tbar
195x8
200x8
200x5

Inc DB BP
75x11
75x10
SS
1H DB Row
95x12
95x10

Cable Fly
112.5x14
112.5x11
GS
2h DB Row
55x8
55x8
55x8
GS
pushups to fail
16
15
GS
Bent over lateral raise
25x7
25x7

Dosing of Smash...10mins after quick shake, 20ins pre w/o

notes...
Tried a new benching technique, as you can see I failed at it haha oh well Ill keep improving it. Real shitty lift, I blame it on my iPod not being able to go louder. all in all tho most lifts are up. I ****ed up my Tbar also, I may lower the weight or something getting hard to keep proper form.

 

[dedlifter1]

the clean and press idea sounds good, as far as the stance, one foot ahead of the other; thats what I am currently doing. I got my feet about 1.5 feet apart w/ a slight arched back to support my body/weight only reason why I was opting for sitting is when it starts getting tough on the last few I dont got good enough balance to dig my feet in and push.

btw what u do 50s on? my 70 side lats are only moving like 6 inchs or so haha

Badass lift, lotta people in my gym are jus "goers" Kinda sweet to be military pressing more the same amount most of them bench hahah.

I get 50s with lateralls, i get them about level with my shoulders, maybe a bit lower. Usually i get 6-8 reps. Then i shoot right back down to like 30s and go to failure.

 

[GeekPoop]

Good log....sounds like SMASHED really is FULLY LOADED.

thanks man, ya smash is awesome

I get 50s with lateralls, i get them about level with my shoulders, maybe a bit lower. Usually i get 6-8 reps. Then i shoot right back down to like 30s and go to failure.

ahh Im not getting 70 lateral at all, only a few inches. 30's are real tough for me to keep good form. 50s soudn badass! nj man

 

[metroba]

I get 50s with lateralls, i get them about level with my shoulders, maybe a bit lower. Usually i get 6-8 reps. Then i shoot right back down to like 30s and go to failure.

I used to do 6-8 rep range for raises but then I started getting shoulders issues. If I do anything under 12 reps I feel it in my rotator the next few days. Do you ever have any issues Ded?

 

[GeekPoop]

I used to do 6-8 rep range for raises but then I started getting shoulders issues. If I do anything under 12 reps I feel it in my rotator the next few days. Do you ever have any issues Ded?

do some rotater cuff strengthing exercises before and between sets, youll notice the pain going away in about a week

 

[GeekPoop]

Day 8

Legs Hypertrophy

Box Squat
225x15
225x15
225x15

Walking Lunges (12steps per leg so 24 steps total)
90x12
90x12
90x12
SS
Good Mornings
130x15
130x10
130x5

Leg Ext
162.5x8
162.5x11
162.5x8
SS
Leg Curls
108x15
114x8
114x10

Sissy Squats
Bwx10x7
Bw+10x6
SS
Seated Calf Raise
180x15
180x15
180x15

Dosing of Smash...10mins after a quck shake and 20mins pre w/o, seems to be the best timing for myself

notes...Busted out some nice numbers for myself in boxsquats and walking lunges, focusing my head into lifting more than my body as well. I was lunging in a basketball court outside my gym, wow 24 steps is really far christ, I had some real determination w/ them today. I literally collapsed after my 3rd set final rep, and then I was pretty spent.

Never had a legs pumped like i did today, felt good, I mean really good not that painful omfg stuff. After my GMs/Lunges I was pretty well spent but I hung in there.

 

[dedlifter1]

I used to do 6-8 rep range for raises but then I started getting shoulders issues. If I do anything under 12 reps I feel it in my rotator the next few days. Do you ever have any issues Ded?

Oh i definately do, when i go heavier with lower reps, what i will do is one arm lateralls, with the other hand on the back of a bench. It helps to swing less, and it seems to prevent that shoulder pain. But to be honest, one day i feel the pain, the other i dont, no real rhyme or reason.

 

[metroba]

do some rotater cuff strengthing exercises before and between sets, youll notice the pain going away in about a week

I do em but I've had shoulder probs for a long time. As long as I stay over 12 reps I'm good

Oh i definately do, when i go heavier with lower reps, what i will do is one arm lateralls, with the other hand on the back of a bench. It helps to swing less, and it seems to prevent that shoulder pain. But to be honest, one day i feel the pain, the other i dont, no real rhyme or reason.

The 1 arm laterals with 1 arm on bench is exactly what I do for my lateral raises. Sometimes I switch to seated or two arm but for the most part this is how I do them. I just feel I can focus on each shoulder best this way.

 

[GeekPoop]

Day 9

Arms/Delts Hypertrophy

Wide Grip Upright Rows
130x7
130x7
SS
Front DB Raise
32.5x12
32.5x6
SS
Side DB Raise
27.5x7
27.5x7

Incline DB Curls (suggestions?)
35x12
35x10
35x10
SS
Dec. Skulls (suggestions?)
70x15
75x15
80x15

Hammer Curls
40x10
40x10
40x10
SS
Tricep Pushdowns
175x10
175x10
175x10

Dosing of Smash... I did it 30-40mins after a shake so basically empty stomach. Felt great all thru my workout tho

notes...
Holy jesus pumps!!! At the end I was extremely vascular, full of energy tho, as if I didnt even lift:dunno:
Good lift ingeneral, I added wrong for widegrips, Im not the brightest oh well. Had some guys gf check me out the entire time he was talking to her, he got angry and left haha, made my day!

not digging db curls anymore, so i decided to do incline bench db curls. Also not digging tricep ext, or kickbakcs so I optend for dec skulls. Any comments or suggestions on this?

 

[metroba]

I agree with russian those pushdowns #s are killer! Love it when chicks check me out at the gym..pushes you that much more ...incline db curls are killer man..good sub for reg curls.

 

[GeekPoop]

I agree with russian those pushdowns #s are killer! Love it when chicks check me out at the gym..pushes you that much more ...incline db curls are killer man..good sub for reg curls.

thanks on teh compliment. Perfect form using the rope and the splitting at the end. I havent done them since i started lifting, one of my favorite lifts heh. Yes I agree/ wthe thick espeicllay when they're hot!!

DB curls were getting boring, been doing them for years, incline ones seem a little harder

 

[metroba]

will add more width to them and bulk..not so much peak tho

 

[dedlifter1]

175 presses, i would hate to get hit by your hammerfist!! I like reverse handed pressdowns as well, but skulls are my bread and butter.

 

[GeekPoop]

will add more width to them and bulk..not so much peak tho

ahh good, after bulk for now trying to fill out

175 presses, i would hate to get hit by your hammerfist!! I like reverse handed pressdowns as well, but skulls are my bread and butter.

haha Im to scared to fight I been doing skulls on off for about 2 months now. I may lower reps or add them into my power day, Im trying decline because I was stuck for a while doing them. Pretty hardcore lift imo, Ive actually "crushed my skull" a few times. To tired to move the bar hahah

 

[learn]

I will have my tub of Smash soon cant wait to try Blue Razz

 

[GeekPoop]

I will have my tub of Smash soon cant wait to try Blue Razz

Nice! I look forward to it every day, its really good

 

[celc5]

Had some guys gf check me out the entire time he was talking to her, he got angry and left haha, made my day!

not digging db curls anymore, so i decided to do incline bench db curls. Also not digging tricep ext, or kickbakcs so I optend for dec skulls. Any comments or suggestions on this?

GEEEEEEEEEEEK! Smash makes you a man whore! I have a feeling we're gonna sell out with feedback like that :head:

Good call on the decline skulls. I threw those in a few times for my Pmag cycle and the change of angle really felt good.

Triceps can be hit from 3 angles which vary the muscle "slack" or "tension."
1. Overhead: the most stretch
2. Mid Range: skulls, CGBP
3. Arms at your side (most "slack" on tris): dips, kickbacks, press downs

Hope that helps

 

[learn]

glad to hear you like /// Love the Smash



man whore

 

[GeekPoop]

GEEEEEEEEEEEK! Smash makes you a man whore! I have a feeling we're gonna sell out with feedback like that :head:

Good call on the decline skulls. I threw those in a few times for my Pmag cycle and the change of angle really felt good.

Triceps can be hit from 3 angles which vary the muscle "slack" or "tension."
1. Overhead: the most stretch
2. Mid Range: skulls, CGBP
3. Arms at your side (most "slack" on tris): dips, kickbacks, press downs

Hope that helps

Yeah having someone's gf check you whiles she mid conversation w/ her bf, very good feeling!! I can get use to it thats for sure!! She was liek 7/10 8/10 for the records.

The suggestions listed do help, I think i shall stick w/ decline skulls for now. I use to do overheard DB ext, I refused to sit while doing them so getting 90lbs above your head and setting up w/ good form was enough of a challenge! I like the "loose" feeling, trying to keep my shoulders healing progressively, and it just feels "right" haha

glad to hear you like /// Love the Smash



man whore

Yeah, its definately delivering. Ive gotten the runs every now and then but its no biggie. its not like NOxplode runs.

 

[GeekPoop]

Day 10
Chest/Back Power

BP (laught it up)
205x6
215x5
215x3
205x5
SS
BB Row
195x6
195x6
195x6
195x6

Inc DB BP
85x6
87.5x6
90x3
SS
RackChins
40x8
45x6
45x6

Power Pushup
2x8
Explosive 1 arm rows
2x8

Dosing of Smash...
20mins pre w/o on mostly empty stomach. Last snack was a shake. Got the runs a little bit

notes...
Well w/ BP idk, i can do 105x6 DB's np, and CGBP 215 x6. Just gotta keep at it I suppose, got a compliment on my BP form tho, guy said it was spot on no matter how much i was struggling. Not to worried about a shitty bench, devolpment/strength will come once I get my technique down.

Shoulder veins look like spahgetti noodles all over place haha, kinda cool. Not much of a pump today, but hell of a lot of energy absolutely 0 fatigue, I prolly should of rested more between sets but I was hauling ass. All in all a good lift, back is getting real strong I be impressed w/ my overall progress.

 

[learn]

Day 10
Chest/Back Power

BP (laught it up)
205x6
215x5
215x3
205x5
SS
BB Row
195x6
195x6
195x6
195x6

Inc DB BP
85x6
87.5x6
90x3
SS
RackChins
40x8
45x6
45x6

Power Pushup
2x8
Explosive 1 arm rows
2x8

Dosing of Smash...
20mins pre w/o on mostly empty stomach. Last snack was a shake. Got the runs a little bit

notes...
Well w/ BP idk, i can do 105x6 DB's np, and CGBP 215 x6. Just gotta keep at it I suppose, got a compliment on my BP form tho, guy said it was spot on no matter how much i was struggling. Not to worried about a shitty bench, devolpment/strength will come once I get my technique down.

Shoulder veins look like spahgetti noodles all over place haha, kinda cool. Not much of a pump today, but hell of a lot of energy absolutely 0 fatigue, I prolly should of rested more between sets but I was hauling ass. All in all a good lift, back is getting real strong I be impressed w/ my overall progress.

the runs :684: that sux is that the first time that has happened so far with the Smash ?

 

[GeekPoop]

the runs :684: that sux is that the first time that has happened so far with the Smash ?

yes they do suck, kinda cleans me out pre w/o haha!

its like teh 2nd or 3rd, seems if i take it on an empty stomach i get the runs, light stomach is good but when my stomach is empty i hit the bathroom before i hit the gym

 

[dedlifter1]

Try doin incline skulls, right into incline close grip, every other rep. Must be done with olympic bar tho. This combo=massive tris.

 

[GeekPoop]

Try doin incline skulls, right into incline close grip, every other rep. Must be done with olympic bar tho. This combo=massive tris.

sound sexy, id prolly hit some1 using the olympic bar for skulls tho haha

 

[GeekPoop]

not gonna lift today, feeling little ill

 

[russianstar]

Get better soon man whore.

 

[GeekPoop]

Get better soon man whore.

Ill bounce back tomorrow, bitches need me hahah jk jk

 

[GeekPoop]

Day 11
Legs Power

Box Squat
135x5
225x5
280x5
290x5
305x5
315x4
315x3
305x4
225x10


Leg Press
396x5
396x5
418x5
418x5
418x5
SS
Hack Squats (comments? overkill?)
180x5
250x5
270x5
290x4
290x3

Leg Ext
192x6
192x6
192x6
GS
Leg Curls
144x6
144x6
144x6
GS
Standing Calf Raise
315x3
315x4
315x4


Dosing of Smash...
1.5 scoops emtpy stomach in the morning, no runs!! Nice/constant energy was nice to have a sucessful morning lift!! Not really a pump but very noticeable burst of energy w/ a 1/2 more scoop, im digging it!

notes...
Feeling good, busting out some good numbers. Most my lifts are up but I got a little tired and they started to slip at the end. Box squats have become my favorite lift, idk something about it i love it now. any suggestions about hack squats? im using a sled for them, Im supposed to be doing SLDL's but I havent been feeling them.

weighed in at 203lbs today at the gym so thats like a 10lb drop or so. Getting stronger and losing weight wooo! Ill do an accurate weigh in tomorrow morning empty stomach from waking.

 

[celc5]

It's tough to gauge hack squat intensity based on numbers because all machines are gonna be different. I can sometimes get up to 4 or 5 plates on the typical hack machines for about 8 or 10 reps. But hit it up about 20 reps with the same weight on a new smoother machine at my gym. That's a HUGE difference between machines so it's real tough to tell what's going on just by the numbers.

Since you nixed the SLDL, keep in mind that with any press or hack squat, the wider the feet and the further forward (or higher), the less your quads will be involved. In which case, the movement should theoretically target your hams and glutes more.

 

[GeekPoop]

Since you nixed the SLDL, keep in mind that with any press or hack squat, the wider the feet and the further forward (or higher), the less your quads will be involved. In which case, the movement should theoretically target your hams and glutes more.

Yeah thats what I was thinking, I keep them almost at the top and about shoulder width. Didnt really feel it in my quads all hammys I think ill keep them for a while. Prolly swap in SLDL's next month or just normal DL's

 

[dedlifter1]

Hack squats are awesome, i prefer lighter weight, really high reps, in the 20-30 range, i do em after i squat in place of widows sometimes.

 

[GeekPoop]

Day 12
Arms/Delts Power

Upright DB Row
65x6
70x4
70x3
SS
Military Press (seated)
145x8
145x8
145x6


DB Side Lateral Raise
30x6
30x5
SS
Heavy DB Side Lateral Raise
70x6
70x6

Drag Curls
100x8
100x8
110x5
SS
Dec CGBP
210x5
210x4
210x5

Reverse Curls
85x6
85x5
85x4
SS
Dips
BW+55x7
BW+55x3 <--- belt screwed up
BW+55x5
BW+55x5

Dosing of Smash...
I took 1.5scoops 1 hour after a shake on a completely empty stomach. Really noticeable energy jump from 1scoop to 1.5, was on fire the entire lift. Didnt get tired until the last set or two of dips. Very vascular and decent pump! No runs, no crash, its working out perfect!
notes...
Seated military is 100x easier, I think ill keep doing this for a while. Form started droppin gon upright DB row, so I jus counted the ones I did w/ good form. Got a compliment from the employee about my Dec CGBP, I hit the j hooks 3 times the first set, I didnt have the bench pulled out far enough oh well.

Im dipping w/ a squat belt and the belt part got stuck under the dip stand. well I couldnt push past liek 1inch of leather so I jus dropped it. thats why I have 3 rep set, I also began getting really tired/frustrated w/ it as well.

 

[metroba]

You are a beast :head:

 

[GeekPoop]

You are a beast :head:

ty met!! me try hard!

 

[metroba]

How do you think drag curls benefit you compared to regular?

 

[GeekPoop]

How do you think drag curls benefit you compared to regular?

Drag curls are mainly used to ad mass to your biceps, it hits both of the heads. My workout routine right now focus are foremarms/bis and legs. Drags were suggested, its a pretty awesome lift goes up really fast!

 

[metroba]

I'll have to give those a try for sure next time

 

[GeekPoop]

I'll have to give those a try for sure next time

definately see them working thats for sure!!

 

[GeekPoop]

dont got time to update right now, ill update later 2night or tomorrow!

 

[GeekPoop]

Day 13

Chest/Back Hypertrophy

DB BP
85x10
85x10
85x7
SS
Tbar
180x10
180x10
180x10

Inc DB BP
75x12
75x10
SS
1H DB Row
95x12
95x12

Cable Fly
112.5x15
112.5x8
112.5x7
GS
2h DB Row
55x10
55x9
55x10
GS
pushups to fail
17
17
GS
Bent over lateral raise
25x8
25x8

dosing of smash...
1.5 scoops empty stomach, after a light snack. I was jacked today, felt awesome!!! Really pumped up, good energy, no runs!

notes...
Well a bunch of pre pubescent girls (like 30) were in the gym, so I did inc db bp, and 1hdb rows first they were ****ing crawling over everything christ. Rocked it out w/ more reps, then i went back to db bp and tbar if youve been following you'll noticed I dropped the weight in my tbar rows (15lbs) was getting concerned on my form, Ill have someone form check me, wasnt feeling "right" at 195lbs.

I threw another set of cable flys in there jus for the hell of it, getting way better as push ups as well. Got like 3 compliments on my build today, and more on my lifts!!! All in all good lift, will be cracking down on my form on few certain lifts so weight may drop but I think my form is spot on for about 95% of my lifts.

 

[GeekPoop]

Day 14

Legs Hypertrophy

Box Squat
230x15
230x15
230x15

Walking Lunges (12steps per leg so 24 steps total)
95x12
95x12
90x5
SS
Swapped Gm's for Hack Squats
180x10
180x10
180x10

Leg Ext
162.5x12
162.5x12
162.5x12
SS
Leg Curls
114x15
114x12
114x8

Sissy Squats
Bwx10x6
Bwx12
SS
Seated Calf Raise
190x15
190x15
190x15

Dosing of Smash... 1.5 scoops after 25g whey 1/2c oats, and 8oz of milk shake. Awesome stamina/energy, one hell of a leg pump!!!!

notes...My legs are blowing up fast, upping weight, upping reps like its nothing. Shoulda added more weight on box squats, leg ext, and seated calf raises oh well. Last set of lunges, I uh, couldn't walk going into them and fell the first 2 steps, busted my ass today tho feels good!

weighed in @ 202lbs consuming like 3500-3700calories. So I assume its 10lbs of fat lost, because Im leaner and stronger then I was on latest stack. Gonna see if I can dip into the low/mid 190s in the next month or so.

 

[russianstar]

Sorry geek, can you explain drag curls to a layman like myself, im not sure what they are, or what they would be in russian, if you could help me, id be very happy, Take care my friend, and great numbers, good job.

 

[GeekPoop]

Sorry geek, can you explain drag curls to a layman like myself, im not sure what they are, or what they would be in russian, if you could help me, id be very happy, Take care my friend, and great numbers, good job.

Haha np rs, ill post a good instructional/descriptive video for you.

thanks for the compliments too!!

[youtube]K2XPpTVPe7o[/youtube]

 

[GeekPoop]

Day 15

Arms/Delts Hypertrophy

Wide Grip Upright Rows
130x8
130x5
SS
Front DB Raise
32.5x10
32.5x9
SS
Side DB Raise
27.5x10
27.5x8

Cable Curls 1H
87.5x12
100x10
100x10
SS
Dec. Skulls
76x15
75x13
75x13

Hammer Curls
40x12
40x9
40x10
SS
Tricep Pushdowns
175x8
175x10
175x11

Dosing of Smash...
Slammed it down about 30mins after my normal shake. Light to empty stomach. One again good energy, pumps and no runs!

notes...
Didnt get the reps I wanted to for my delts, little bit of pain so I decided to cut it short on them. Swapped in cable curls, my biceps almost exploded after doing them, I could barely lift my arm to do hammers. Rocked out on dec skulls and was feeling to pumped/spent to get my 15 reps on pushdowns. Oh well good workout!!

Ill prolly lower weight or go w/ straps next go around for upright rows, shoulder is fine except for shoulder days and even then I quit early. Still stretching/exercising my rotator cuff, big difference!

 

[dedlifter1]

Lookin good bud, sorry i havent popped in recently, been crazy at my house (pregnant wife) I havent done drag curls in a long time, they give an incredible pump.

 

[celc5]

A+ log so far Geek! Lots of good discussion regarding your training techniques... you know your shiiz brotha :cheers:

Psyched that you're leaning up and still gaining strength with SMASH too :head:

 

[GeekPoop]

Lookin good bud, sorry i havent popped in recently, been crazy at my house (pregnant wife) I havent done drag curls in a long time, they give an incredible pump.

its cool man, ya got priorites Drags are one of my favorite lifts now, cant beleive i didnt try them earlier

A+ log so far Geek! Lots of good discussion regarding your training techniques... you know your shiiz brotha :cheers:

Psyched that you're leaning up and still gaining strength with SMASH too :head:

Thanks Celc!! Bnat pretty much makes my routine and I follow it and research the lifts haha, credit goes to him.

Yeah this is like the 3rd time ive been 215range and then i go back down to 190ish, idk haha