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GeekPoop + Smash Fully Loaded!!

I am down to 215 right now from 225, partly cause of a bum shoulder, partly cause im trying to lean out a bit. I gotta say tho, i really enjoy being leaner, i get tired of being bigger all the time.:dunno:
 
Must be feeling lighter on your feet too! Endurance must be gettin crazeh!
 
dedlifter1 said:
I am down to 215 right now from 225, partly cause of a bum shoulder, partly cause im trying to lean out a bit. I gotta say tho, i really enjoy being leaner, i get tired of being bigger all the time.:dunno:
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Yeah I agree I def enjoy being leaner. about 2 years ago I was real lean about 8-9% bf @ 170-180ish. It was cool and all but was really weak. Im pretty happy at where im at right now, jus wish I could lose a little bit of bf.

metroba said:
Must be feeling lighter on your feet too! Endurance must be gettin crazeh!
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Running/cardio change in 10lbs in unbelivable!!
 
Day 16
Chest/Back Power

BP (still working on it)
205x5
205x3
185x5
185x6
205x6
SS
BB Row
195x6
195x7
200x5
200x4

Inc DB BP
87.5x5
87.5x6
87.5x6
SS
RackChins
45x8
45x8
45x8

Power Pushup
2x8
Explosive 1 arm rows
2x8

Dosing of Smash...
1.5 scoops after a full meal. It was an earlier lift, definitely woke up and got stuff done. Got a super pump in the entire top half of body, felt good/looked good!

notes...
Starting to get my BP form/technique down finally, probably the most frustrating thing Ive done in weight lifting as of now. Busted out some nice rows, finally hit the 200 mark little goal I made for myself was 205 woohoo! Inc db bp and rack chins were solid lifts, perfect form excellent power.

I had lower back pains since I woke up this morning, sure didnt help during rows :( Ill keep hitting my BP technique down, weight is bound to start moving soon once I lock it down :D
 
Dang nice workout bro! Might need to take an additional rest day with that lower back pain :duno:

Sooo you bench 205 for 5, did a bunch of other sets and then ended with an extra rep with the same rep as your first set?! NUUTZZ!

Back strength is lookn good man! :thumbsup:
 
metroba said:
Dang nice workout bro! Might need to take an additional rest day with that lower back pain :duno:

Sooo you bench 205 for 5, did a bunch of other sets and then ended with an extra rep with the same rep as your first set?! NUUTZZ!

Back strength is lookn good man! :thumbsup:
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Thanks met!! Ya I was thinking the same thing, we shall see how squats are going and if its a little be painful Imma set leg day back a day.

Yeah, even tho its not to heavy I got my form/technique down on the last set, went up ridiciouly easy, like 135 easy. No 1 showed me how to lift or anything, so I figure out most stuff on my own. Im a form fanatic :D
 
your numbers look great GP, be careful with those BB rows if your lower back hurts. Make sure you are not looking down when you do them, always keep your head up and spine striaght. Im pretty happy at 215 right now, tho im shooting for 210 or maybe even 205, depends how much muscle i lose with the fat. Last year I was 190 and DICED.
 
learn said:
looks as if you and the SMASH are best friends

BFFE ;)
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all my besties are tubs :D
dedlifter1 said:
your numbers look great GP, be careful with those BB rows if your lower back hurts. Make sure you are not looking down when you do them, always keep your head up and spine striaght. Im pretty happy at 215 right now, tho im shooting for 210 or maybe even 205, depends how much muscle i lose with the fat. Last year I was 190 and DICED.
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Thanks man hitting it w/ 110% every day. Ya I got a tendency to look down sometimes during bb rows ; / Im always making sure form is good and feet are planted, gotta stop doing that and just stare into the mirrior!

damn 25lb cut, thats a lot!!!
 
Day 17
Legs Power

Box Squat
135x5
225x5
300x5
305x5
310x3

SLDL
135x5
225x5
275x5
275x3


Leg Press
NA
SS
Hack Squats
NA

Leg Ext
NA
GS
Leg Curls
NA
GS
Standing Calf Raise
NA


Dosing of Smash...
1.5 scoops on light stomach after a meal. Insane vasuclairy on DLs wowza! Didnt really feel any affects except energy, I bailed bad day

notes...
Failure is only word to describe today. Idk wtf happened, no power, no desire to lift, no stamina, nothing. Back was still killing me so in between box squats, I was touching my toes and it felt good, so I decided to go w/ teh game plan of SLDLs. They felt awesome, really feeling good on my back. I was playing around w/ SLDLs because I havent DL's ina long time and I just had 0 power.

After failing at 2 things, I went over to the leg press tried to move it 3x, failed, was to discoruaged to try anything else. Ill try hard as I can tomorrow and regardless Imma take liek a 3 day break. I think Im getting wore down, sleep, diet, and everythign else is going directly as planned so idk wtf is wrong ;(
 
GeekPoop said:
Day 17
Legs Power

Box Squat
135x5
225x5
300x5
305x5
310x3

SLDL
135x5
225x5
275x5
275x3


Leg Press
NA
SS
Hack Squats
NA

Leg Ext
NA
GS
Leg Curls
NA
GS
Standing Calf Raise
NA


Dosing of Smash...
1.5 scoops on light stomach after a meal. Insane vasuclairy on DLs wowza! Didnt really feel any affects except energy, I bailed bad day

notes...
Failure is only word to describe today. Idk wtf happened, no power, no desire to lift, no stamina, nothing. Back was still killing me so in between box squats, I was touching my toes and it felt good, so I decided to go w/ teh game plan of SLDLs. They felt awesome, really feeling good on my back. I was playing around w/ SLDLs because I havent DL's ina long time and I just had 0 power.

After failing at 2 things, I went over to the leg press tried to move it 3x, failed, was to discoruaged to try anything else. Ill try hard as I can tomorrow and regardless Imma take liek a 3 day break. I think Im getting wore down, sleep, diet, and everythign else is going directly as planned so idk wtf is wrong ;(
Click to expand...

Failure days suck man, but they happen to everyone, great prewo sup or not. If i cut down to 210 that will be a 15 lb cut not 25. When i was 190 last year i had cut from 210, then went back up to 225, so over the course of 1 year i gained about 18-20 lbs muscle. But now im losing muscle to cause im on the injured list.:worried:
 
Head up bro, your still doing well, even though your injured, keep at it my friend.

Good numbers geek, seems your likeing smash as much as i am.
 
dedlifter1 said:
Failure days suck man, but they happen to everyone, great prewo sup or not. If i cut down to 210 that will be a 15 lb cut not 25. When i was 190 last year i had cut from 210, then went back up to 225, so over the course of 1 year i gained about 18-20 lbs muscle. But now im losing muscle to cause im on the injured list.:worried:
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Yeah very true, cant have a good day every day! Oh, I was thinking you were gonna cut to 190lbs again stuipd me hahah. what part of you is injured? was it your shoulder? I may have missed it

russianstar said:
Head up bro, your still doing well, even though your injured, keep at it my friend.

Good numbers geek, seems your likeing smash as much as i am.
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Thanks RS, warmup sets kicking my ass oh well nothing I can do. Thanks for the compliment and I really liking Smash solid product, Id recommend it :D
 
How ya feelin today?
 
What do you have planned?
 
Hit the "RESET" button brotha! Remember the days when we had hold in the reset button, blow in the effin cartridge, tap the power button, blow in the system, just to get a Nintendo game to work :rant:
 
metroba said:
What do you have planned?
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arms/delts powaa!!!
celc5 said:
Hit the "RESET" button brotha! Remember the days when we had hold in the reset button, blow in the effin cartridge, tap the power button, blow in the system, just to get a Nintendo game to work :rant:
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Lol, my gfs roomates has a n64, I play it the whole time Im there hahha
 
Day 18
Arms/Delts Power

Upright DB Row
65x6
65x6
65x6
SS
Military Press (seated)
150x7
150x5
150x5


DB Side Lateral Raise
30x7
30x7
SS
Heavy DB Side Lateral Raise
60x6
60x6

Drag Curls
95x6
95x8
100x7
SS
Dec CGBP
210x5
210x6
210x5

Reverse Curls
70x6
75x6
75x6
SS
Dips
BW+55x6
BW+55x6
BW+60x6

Dosing of Smash...
1.5scoops 20mins after my pre w/o shake 1 scoop whey 1/2 C oats, 8oz skim milk. Good energy, was really moving and kicked ass! Really focused and into my workout, shoulders really vascular again :D
notes...
Awesome lift today!! For anyone following you'll notice I dropped the weight on a few lifts. Wasn't happy with my form on some of them, I may up the reps on some lifts to progress who knows we'll have to wait and see. Ill probably drop some reps on dec cgbp, and dips seems to be more a conditiong issue rather than strength ;/

Might take an extra day or two off before next lift, back feels really good but I don't wanna mess it up incase something is actually wrong. Ill have to play it by ear!
 
Damn youre a strong mofo!
 
nice log man

I just tried some Sling Shot and NE2 very nice combo :D

I cant wait till I am off cycle to use Smash :D
 
learn said:
nice log man

I just tried some Sling Shot and NE2 very nice combo :D

I cant wait till I am off cycle to use Smash :D
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ty ern. Ah nice, Im very curious about Sling Shot sounds promising. I think Ill probably try it out after this log is over!

Ha, itll be good!!
 
Your numbers look charged buddy. How are those heavy lateralls treating you?? And yeah it my shoulder, its like roast beef in there i think.
 
dedlifter1 said:
Your numbers look charged buddy. How are those heavy lateralls treating you?? And yeah it my shoulder, its like roast beef in there i think.
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Side laterals are going good, struggling to get them to the correct height. The heavy ones I love tho, awesome pump from them.

My shoulders been feeling awesome since i started doing rotator cuff exercises!!
 
Day 19

Chest/Back Hypertrophy

BP
185x10
185x8
185x8
SS
Tbar
180x10
185x10
185x10

Inc DB BP
75x9
75x8
75x7
SS
1H DB Row
100x12
100x12
100x12

Cable Fly
112.5x15
112.5x10
112.5x19
GS
2h DB Row
55x10
55x11
55x11
GS
pushups to fail
20
15
GS
Bent over lateral raise
25x7
20x12

Dosing of Smash...10mins after quick shake, 20ins pre w/o 1.5 scoops! My chest was pumped!!

notes...
Good lift today, getting that technique down pretty good still a noob at benching tho. hit the "j hooks" like 4/5x noted when I explode up, pay attention to where im pushing the bar hahah. Took it easy on Tbar again, keeping form perfect. Inc DB BP, meh idk chest was kinda sore idk. Rows were a breeze wow!!

Well gym was liek 100 or something, kinda affected me but oh well. tomorrow is legs!
 
Are you on Day 19 or Dose 19?
 
Gotcha. Sad to see this nearing an end :(
 
GeekPoop said:
ty ern. Ah nice, Im very curious about Sling Shot sounds promising. I think Ill probably try it out after this log is over!

Ha, itll be good!!
Click to expand...

SlingShot is a new staple of mine . And I think you will enjoy its benefits
 
Day 20

Legs Hypertrophy

Box Squat
235x15
235x15
235x10

Walking Lunges (12steps per leg so 24 steps total)
95x12
100x8
100x8
SS
Hack Squats
180x10
180x10
180x12

Leg Ext
175x12
175x9
175x8
SS
Leg Curls
118x15
118x15
118x10

Sissy Squats
Bwx10x7
Bw+10x4
SS
Seated Calf Raise
195x15
195x13
195x9

Dosing of Smash...10mins after a quick shake and 20mins pre w/o, Awesome energy the whole time, really felt alive, hammys got to pumped at the end and I could barely stand!

notes...A/C must be broken in the gym, Id be better off lifting outside, in the sun, while wearing a winter jacket. I think it being so hot took somewhat of a toll on myself today. IMO this is my hardest training day, and it was even more of a challenge today.

Didnt quite make all 3x15 on boxs, I was going up ridiculously slow the 3rd set, I was surprised I got past 2-3. Lunges are always hell, still getting use to hack squats before I move the weight. By then, my quads were pretty pumped, after leg curls my hammys almost exploded. Dont think Ive had them that pumped ever!

Legs were a little sore going into the workout, went on a 2 hour hike yesterday lulz. Oh well tomorrow is arms!
 
Day 21

Arms/Delts Hypertrophy

Wide Grip Upright Rows
130x10
130x6
SS
Bent DB Raise
25x12
25x10
SS
Side DB Raise
27.5x12
27.5x10

Cable Curls
100x12
100x10
112x5
SS
Dec. Skulls
80x15
80x15
85x15

Hammer Curls
40x13
40x10
40x10
SS
Tricep Pushdowns
175x12
175x10
175x10

Dosing of Smash... 1.5 scoops after my shake so completey empty stomach.

notes...
Had a pretty intense pump/vasculairty going on today, felt good. I took an allergy pill which usually knocks me out so I thought today's lift was going to be a challenge. Nope! I was wide awake and kicking ass. Nothing real exciting to report today, few more reps thats about it. Gym temp was actually tolerable today!!
 
Looks like smash is a success all in all. Nice numbers boss, i have like three different prewo supps in my cabinet that i dont even use.
 
dedlifter1 said:
Looks like smash is a success all in all. Nice numbers boss, i have like three different prewo supps in my cabinet that i dont even use.
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Ya its a good pre w/o drink! Lulz, I usually only have 2 normal smash/no shotgun I tend to alternate them.
 
Day 21
Chest/Back Power

BP
205x5
210x3
210x3
210x3
SS
BB Row
195x6
200x5
200x6
205x3

Inc DB BP
87.56
90x5
90x5
SS
RackChins
50x8
55x8
55x7

Power Pushup
2x8
Explosive 1 arm rows
2x8

Dosing of Smash...
20mins pre w/o on mostly empty stomach. Last snack was a shake. Good pump gong on, not any vascularity tho. Good burst of energy all throughout my workout, really helped

notes...
I need to find a workout partner or something, It sucks not having a spot for any of your lifts. I prolly coulda got 1-2 more reps on BP but I didnt want to get stuck and be forced to bail, so I stopped short. Hit a PR on rows 205x3, Finally got 205 woo woo!! Inc DB BP and Rack chins went really good, noting to special. My chest/back was pretty beat up when i got to power pushups and rows, kinda glided thru them.

Sucessful workout today!
 
Hows the body comp bro?
 
Bro you do not look soft in that avi (homo x a million)
 
GeekPoop said:
Actually no ;( I always have a "soft" look to myself no matter what %bf Im at.

My legs look a lot thinner, chest, and stomach. Looking better I must say tho!!
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I look at my waistline. If anything is bulging laterally, I know I'm at 15+ percent. Below 15 is there's a smooth line at my sides when I'm standing.

Abs make brief post workout appearance at 13-15% and they are visible all the time at 11-12. Below 11 is wear I start to look real ripped. But you guys are way more strict with your critique than me so maybe I'd still look like 190 pounds of flub to you guys :laugh:
 
Great way to explain bf man!
 
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