Mr. Smooth's P/RR/S (round 2)

joesmooth20 · 06-20-2005, 08:53 PM

Well, I have sucessfully cut my weight down to 155 to register for my
next fight in July. Decided I am sick of doing that shit to my body and told the coach if I can't fight at 170 I will find another team or just stop all together got the ok don't have a fight till august so now it's time to bulk

Monday: Chest/shoulders

incline bb press 15degree angle 145x6, 155x6, 170x3.5
Db press 65x6, 75x5, 80x4
weighted dips 10lbx8, 25x6, 35x6
military press smith machine "weak point" 115x6, 135x6, 150x3
upright rows 90x6, 110x6, 120x4
single arm standing db press (favorite) 40x6, 50x6, 60x5
bent cheat laterals 55x6, 75x4

GoPro ROCKS

joesmooth20 · 06-21-2005, 01:10 AM

Meals

workout
meal 1: post w/o 2scoups of whey, 1 cup oats blended
meal 2: 7oz ground turkey, 2 slices of 12grain, 3slices tomato 3 fish caps
meal 3: 1 can tuna, salad cucumbers, tomatos, mushrooms w/viniger and flaxseed oil 1 apple
meal 4: 8oz sliced chicken breast, wholewheat wrap, lil bit of f/f cheese
meal 5: minestrone soup, 6oz turkey burger 3 fish caps
meal 6: 1 cup f/f cottage cheese, 7 almonds

diet will get better just need to not work so much so I can cook more.

joesmooth20 · 06-24-2005, 07:09 AM

Well, I was gonna do some cardio on tues but decided to skip and go to the beach.

wed: Legs

squats: warm-up 125x10, 145x6, 165x4, 185x3
deadlifts: 185x6, 205x4, 235x4
single leg extentions: 80x6, 90x6, 110x4
single leg curls: 70x6, 80x6, 90x6
clave raises w/dumbell: 70x15, 90x15

wasn't too bad I just kinda testing strength on this one. Felt great and when i was
done I lost my balance fell over in front of this fine ass chick

joesmooth20 · 06-25-2005, 06:43 AM

friday: back

pull ups: bidyweight (it's been a while) 3x6
seated cable rows: 140x6, 160x6, 170x6 gonna go heavier
db overheads: 65x6, 75x5, 90x3 almost 4
deadlifts: 185x6, 205x4, 215x4 (still kinda sore)
lat pulldowns: 135x6, 150x6, 160x4
hyper extentions: 45lb bb 3x6

this back workout kinda sucked, I had just gotten off of work and was in a shitty mood
and just not feelin it. It got to be better when this fine ass mexican chick asked me
to show her how to do deads and I got to hold her ass for 4 sets

gonna do arms can't frickin wait.

joesmooth20 · 06-25-2005, 06:51 AM

My breakfast kicked ass.

multi of course
16 oz water/ and some herbal tea crap from my roommate
4egg whites/ weren't half bad.
my new wholewheat protein pancakes with s/f maple syrup 36g carbs 30g protein. The
eggs evened it out.

cooked a couple 7oz ground turkey patties and packed some 12grain bread and off to
work again for another 12 hours.

06-20-2005, 08:53 PM	#1
joesmooth20 Registered User Join Date: Apr 2004 Location: Wilmington, nc Posts: 1,067	Mr. Smooth's P/RR/S (round 2) Well, I have sucessfully cut my weight down to 155 to register for my next fight in July. Decided I am sick of doing that shit to my body and told the coach if I can't fight at 170 I will find another team or just stop all together got the ok don't have a fight till august so now it's time to bulk Monday: Chest/shoulders incline bb press 15degree angle 145x6, 155x6, 170x3.5 Db press 65x6, 75x5, 80x4 weighted dips 10lbx8, 25x6, 35x6 military press smith machine "weak point" 115x6, 135x6, 150x3 upright rows 90x6, 110x6, 120x4 single arm standing db press (favorite) 40x6, 50x6, 60x5 bent cheat laterals 55x6, 75x4 GoPro ROCKS Last edited by joesmooth20 : 06-21-2005 at 01:11 AM.

06-25-2005, 06:51 AM	#5
joesmooth20 Registered User Join Date: Apr 2004 Location: Wilmington, nc Posts: 1,067	My breakfast kicked ass. multi of course 16 oz water/ and some herbal tea crap from my roommate 4egg whites/ weren't half bad. my new wholewheat protein pancakes with s/f maple syrup 36g carbs 30g protein. The eggs evened it out. cooked a couple 7oz ground turkey patties and packed some 12grain bread and off to work again for another 12 hours. Last edited by joesmooth20 : 06-25-2005 at 07:18 AM.

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06-21-2005, 01:10 AM	#2
joesmooth20 Registered User Join Date: Apr 2004 Location: Wilmington, nc Posts: 1,067	Meals workout meal 1: post w/o 2scoups of whey, 1 cup oats blended meal 2: 7oz ground turkey, 2 slices of 12grain, 3slices tomato 3 fish caps meal 3: 1 can tuna, salad cucumbers, tomatos, mushrooms w/viniger and flaxseed oil 1 apple meal 4: 8oz sliced chicken breast, wholewheat wrap, lil bit of f/f cheese meal 5: minestrone soup, 6oz turkey burger 3 fish caps meal 6: 1 cup f/f cottage cheese, 7 almonds diet will get better just need to not work so much so I can cook more.

06-24-2005, 07:09 AM	#3
joesmooth20 Registered User Join Date: Apr 2004 Location: Wilmington, nc Posts: 1,067	Well, I was gonna do some cardio on tues but decided to skip and go to the beach. wed: Legs squats: warm-up 125x10, 145x6, 165x4, 185x3 deadlifts: 185x6, 205x4, 235x4 single leg extentions: 80x6, 90x6, 110x4 single leg curls: 70x6, 80x6, 90x6 clave raises w/dumbell: 70x15, 90x15 wasn't too bad I just kinda testing strength on this one. Felt great and when i was done I lost my balance fell over in front of this fine ass chick

06-25-2005, 06:43 AM	#4
joesmooth20 Registered User Join Date: Apr 2004 Location: Wilmington, nc Posts: 1,067	friday: back pull ups: bidyweight (it's been a while) 3x6 seated cable rows: 140x6, 160x6, 170x6 gonna go heavier db overheads: 65x6, 75x5, 90x3 almost 4 deadlifts: 185x6, 205x4, 215x4 (still kinda sore) lat pulldowns: 135x6, 150x6, 160x4 hyper extentions: 45lb bb 3x6 this back workout kinda sucked, I had just gotten off of work and was in a shitty mood and just not feelin it. It got to be better when this fine ass mexican chick asked me to show her how to do deads and I got to hold her ass for 4 sets gonna do arms can't frickin wait.