TweetMonday June 28th, 2010
Smith Machine Flat Bench Press
99x10
110x8
119x8
123x8 (PR)
Cable Crossovers
30x12
35x10
40x10
Incline Press
44x12
66x10
88x8
Vertical Press
66x12
88x12
110x10
116x8
1set of 250 abs
TweetMonday June 28th, 2010
Smith Machine Flat Bench Press
99x10
110x8
119x8
123x8 (PR)
Cable Crossovers
30x12
35x10
40x10
Incline Press
44x12
66x10
88x8
Vertical Press
66x12
88x12
110x10
116x8
1set of 250 abs
TweetNot sure what part of your routine this is. Is this a chest/shoulders routine? Only change I might make is to go to dumbbells for your bench press instead of the smith. Dumbbells make you work harder and you are forced to stabilize.
Just not a big fan of smith machine for much of anything besides calf raises.
Last edited by Dzone; 06-28-2010 at 02:33 PM.
Tweetlooks good to me...i use the smith for a couple things...i think it works well for some things, (close grip bench press), though i agree if you can do dumbells you would prbobly even like them better.
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TweetAre those kilos? 1 kilo=2.2 pounds...
TweetGood training MG! No offense but I'd ditch the "smith". Just my opinion
TweetThank you, Gonzo. The reason why I use the Smith Machine is because I work out without a spotter and I can't use the classic bench press due to a former shoulder injury.
TweetNo, these are lbs. I use an online converter because everything at my gym is in kilos
Tuesday June 29th, 2010
One arm lateral raises
18x12
20x10
22x10
24x8
Triceps kickbacks
18x12
20x10
22x10
24x8
Shoulder Press (machine)
55x12
66x10
77x10
88x8
Tricep Pushdowns
60x15
75x12
85x12
90x10
Frontal (plate) raises
15x12
18x10
20x10
22x10
Tricep Extensions
50x12
60x15
70x10
Db Shrugs
26x15
31x15
35x15
300 abs
TweetThe smith machine is good, especially if you have had injuries. I believe you have to modify your workouts as you age and if you have had injuries. Since my hip surgery last year, I have had to modify my workouts a lot.
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TweetDoing 10 min elliptical yesterday and 15 minutes today wasn't very smart, I'm afraid ... my knee is quite sore now.
Thursday July 1st, 2010
One arm pulley curls
20x12
25x12
30x12
35x8
Triceps Pushdowns
60x15
70x15
80x12
85x10
Alternate Db Curls
18x12
22x12
26x10
Triceps Reverse
65x15
75x15
85x12
Curling Machine
44x15
55x12
66x8
Triceps Extensions
44x12
55x12
66x10
250 abs
TweetFriday July 2nd, 2010
Seated Rows
88x12
110x10
132x10
143x6
Lat Pulldowns to the Front
88x12
99x10
110x10
121x8
High Pulls
110x12
132x10
143x8
154x6
One Arm Rows
22x10
44x10
66x8
TweetMonday July 5th, 2010
One arm lateral raises
15x15
18x10
22x10
Triceps pushdowns
60x15
80x15
90x12
Seated Db Press
20x15
22x12
26x10
Triceps Reverse
90x10
95x10
100x10
Frontal (Plate) Raises
15x12
18x10
22x10
Triceps Extensions
60x12
65x10
70x10
Upright Rows
60x10
65x10
70x10
Dips
3 sets of 20
250 abs
TweetYoy keep posting up our stuff MG great job. You have any pics of yourself
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TweetI'm camera-shy. Besides, my pics were all stored on the laptop that was stolen in April. I have only one left ...
TweetTuesday July 6th, 2010
I got a bit carried away today and did 20 min on the stationary bike. It loosened up my knee a bit (it was really sore after the physiotherapy session of yesterday).
Abductors/Adductors
40x77
30x88
20x99
Seated Calves
20x77
15x88
15x99
250 abs
TweetWednesday July 7th, 2010
15 min stationary bike
Smith Machine Flat Bench
110x10
119x10
123x8
128x7 (PR)
Pec Deck
66x12
77x10
88x8
Incline Press
66x10
72x12
77x10
Cable Crossovers
35x12
40x10
99x8
Decline Press
110x12
121x9
132x6