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  1. #1
    FREAK Swiper's Avatar
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    Arrow Swiper's Training Journal

    Delts-Traps.


    smith front presses
    135x14
    185x12
    225x12
    315x12
    365x10
    225x10

    Seated db side raises
    30x14
    45x12
    55x12
    70x10
    40x10

    reverse pec. deck
    100x14
    140x12
    220x12
    280x8
    140x12

    machine side raises
    50x14
    70x12
    100x16 drop 70x12



    Traps.

    Smith shrugs.
    135x14
    184x12
    225x12
    315x12
    405x12
    495x10
    315x10


    standing shrug machine
    180x30
    180x30
    180x30

  2. #2
    WWE WRESTLING SCHMOE Youngguns's Avatar
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    No life story?

    Numbers look great, simple yet effective.

    What else do you use the smith machine for?

  3. #3
    RX MEMBER Shadow's Avatar
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    I'll tag along. Holy shit that's some strong training.

  4. #4
    FREAK Swiper's Avatar
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    Quote Originally Posted by Youngguns View Post
    No life story?

    Numbers look great, simple yet effective.

    What else do you use the smith machine for?
    Squats, but i hardly ever do them anymore.

  5. #5
    MUSCLEHEAD mr intensity's Avatar
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    365 x 10 .......... fucking awesome

  6. #6
    RX MEMBER
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    in on first page

  7. #7
    Legend
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    Would love to see a clip of 365 x 10... because thats Insane.

    How is your ROM?

  8. #8
    BARBARIAN BROTHER Mr.Bones's Avatar
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    This is fucking awesome.

  9. #9
    FREAK Swiper's Avatar
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    Quote Originally Posted by Swede View Post
    Would love to see a clip of 365 x 10... because thats Insane.

    How is your ROM?
    It's actually less than 365 because it's on the smith machine. The bar has very little resistance.

    I go down to my chin and almost lock out my arms at the top.

  10. #10
    BARBARIAN BROTHER Warped's Avatar
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    This is great. I will be paying a close attention to this journal.

  11. #11
    PastGenetics JamesWebb's Avatar
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    in for this, swiper is a true freak with no reason to bullshit numbers or anything else as he legit doesn't care about what anyone thinks lol.

  12. #12
    FREAK Swiper's Avatar
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    Quads-Hams-Calves


    Went light today and skipped an exercise. my right quad is in major pain from an injection. I was in a hurry hit a nerve and pushed the plunger down way too fast. Just plain stupid on my part.

    Quads
    Hack squats
    1 plate on each side x14
    2 " x12
    3 " x12
    5 " x10
    3 " x12

    Leg presses
    3 plates each side x12
    4 " x12
    5 " 10
    10 " X12
    4 " x12

    Hams
    5 sets 10-14 reps
    i forgot to look at the weight. I usually just throw the pin in a hole.
    Next time i will look at the weight. Sorry

    Calves
    leg press machine
    4 plates each side
    5 sets of 25 reps.

  13. #13
    Banned
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    Being on for 13 definitely has its uses ; Swiper, your a strong mother fucker.

  14. #14
    MUSCLEHEAD mr intensity's Avatar
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    Quote Originally Posted by Swiper View Post
    Quads-Hams-Calves


    Went light today and skipped an exercise. my right quad is in major pain from an injection. I was in a hurry hit a nerve and pushed the plunger down way too fast. Just plain stupid on my part.

    Quads
    Hack squats
    1 plate on each side x14
    2 " x12
    3 " x12
    5 " x10
    3 " x12

    Leg presses
    3 plates each side x12
    4 " x12
    5 " 10
    10 " X12
    4 " x12

    Hams
    5 sets 10-14 reps
    i forgot to look at the weight. I usually just throw the pin in a hole.
    Next time i will look at the weight. Sorry

    Calves
    leg press machine
    4 plates each side
    5 sets of 25 reps.
    so this is your light workout...

  15. #15
    FREAK Swiper's Avatar
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    Quote Originally Posted by mr intensity View Post
    so this is your light workout...
    yes, but it's not light. Just not as heavy as i normally go.

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