"My War" Phil's Journey [Archive] - Page 11

Phil800101

02-20-09, 11:07 pm

Damn Phil. Your dropset workouts look like mine from 2 weeks ago. I know they're tough first hand, but you killed them. Nice work.

Thanks Steve! I liked it.

Always setting the bar high bro... Kick'in ass

Thanks John! You are too bro, all the time.

Those were some nice workouts Phil, you are a machine

Thanks Seth! You're always killing it too my man.

X2!! Outstanding work, Phil!

Thanks Bert! I try my best.

Phil800101

02-20-09, 11:10 pm

Tuesday 2/10/09

Legs

Leg Extensions
100 x 12
120 x 10
140 x 8
160 x 6

Leg Press
450 x 12
540 x 10
630 x 8
720 x 6

Hack Squats
90 x 12
150 x 10
210 x 8
270 x 6

Seated Leg Curls
90 x 12
110 x 10
130 x 8
150 x 6

Lying Leg Curls
90 x 12
110 x 10
130 x 8
150 x 4

Stiff-Legged Deadlifts
135 x 12
135 x 10
135 x 8
135 x 6

Calf Extensions
270 x 12
270 x 12
270 x 12
270 x 12

Phil800101

02-20-09, 11:13 pm

Wednesday 2/11/09

Chest

Incline BB Bench Press
135 x 12
160 x 10
185 x 8
210 x 4, then 2 forced

Incline DB Flyes
25s x 12
35s x 10
45s x 8
55s x 6

Seated Chest Press (Dropset); Pec Deck (Dropset) [Supersetted]
250 x 7, 200 x 5, 150 x 7; 150 x 4, 100 x 6, 50 x 8

Phil800101

02-20-09, 11:15 pm

Thursday 2/12/09

Rest

I woke up exhausted, even after 6-8 hours of sleep. Plus, my back was feeling stiff. So, I decided to sleep in a few extra hours and I put off hitting back for a few days. Felt good, guess I needed the rest.

Phil800101

02-20-09, 11:15 pm

Friday 2/13/09

Rest

Went to my friend's bachelor party. Really good times.

Phil800101

02-20-09, 11:17 pm

Saturday 2/14/09

Rest

Took it easy around the house all day.

NJC_Manhattan

02-20-09, 11:18 pm

Nicely done man, you're crushing some serious weights... enjoy the rest

Phil800101

02-20-09, 11:20 pm

Sunday 2/15/09

Back/Some Arms

Machine Pull-Overs
110 x 12
140 x 10
170 x 8
200 x 6

Assisted Pull-Ups (More Weight = More Assistance)
180 x 8
160 x 6
140 x 2
120 x 1

Seated Cable Rows
100 x 12
120 x 10
140 x 8
160 x 6

Rack Pulls
135 x 12
195 x 10
255 x 8
315 x 6

Assisted Dips (More Weight = More Assistance)/Plate-Loaded Machine Preacher Curls (Superset)
160 x 12; 50 x 12
140 x 10; 60 x 10
120 x 8; 70 x 8
100 x 6; 80 x 6
140 x 10;

Phil800101

02-20-09, 11:23 pm

Monday 2/16/09-Friday 2/20/09

Rest

I woke up Monday planning to train, but I felt exhausted and also like I had a cold coming on. This was after a good night of sleep too. I had felt kinda shitty the previous week as well, so I decided this was my body telling me to take it easy. Took the week off from the gym.

I feel like the break was a good idea. I feel better now, and ended up not getting sick. Now I'm ready to kill it again on Monday...

Phil800101

02-20-09, 11:24 pm

Nicely done man, you're crushing some serious weights... enjoy the rest

Thanks bro! I appreciate the support. I am ready to hit the weights again...

J Wong

02-20-09, 11:55 pm

sly06

02-21-09, 1:55 am

PHIL!!!! Do I see that some heavy ass weight is being moved...I think I do. Nice work Phil. I bet your legs are killing you after those workouts. Also, those rack pulls are moving up there. Keep it up bro!

Phil800101

02-21-09, 3:46 am

Nice man, you're gonna kill it!

Thanks bro! That is the plan.

PHIL!!!! Do I see that some heavy ass weight is being moved...I think I do. Nice work Phil. I bet your legs are killing you after those workouts. Also, those rack pulls are moving up there. Keep it up bro!

Thanks Jesse! Good to see ya bro. Will do, and you do the same...I see from your journey that you have been doing some serious work as well.

Pizzalamp

02-21-09, 11:04 pm

scals

02-22-09, 7:13 pm

Good back workout Phil. Smart move with the rest.

John-TNS

02-22-09, 10:27 pm

Good workouts bro... Most notably your leg day looked AWESOME! I really like starting with leg extensions! Looks alot like the Wrath leg workout from the Animal series except the SLDL.

B Con

02-23-09, 7:37 am

Hell yeah Phil getting it done regardless. That's the definition of Animal.

hjayss

02-25-09, 2:53 am

Hell yeah Phil getting it done regardless. That's the definition of Animal.

couldnt have said it better.. doing a great job bro. we gotta see some progress around here...

ghost

02-25-09, 8:12 am

Hell yeah Phil getting it done regardless. That's the definition of Animal.

Damn straight!

Pizzalamp

02-25-09, 6:36 pm

good stuff phil
plain and simple-u are getting it done

Phil800101

03-03-09, 3:18 am

rest is smart phil

I agree.

Good back workout Phil. Smart move with the rest.

Thanks Steve! Yup, I thought so.

Good workouts bro... Most notably your leg day looked AWESOME! I really like starting with leg extensions! Looks alot like the Wrath leg workout from the Animal series except the SLDL.

Thanks John! Yeah, they are a great warm-up.

Hell yeah Phil getting it done regardless. That's the definition of Animal.

Thanks Burt! I just try to do my best.

couldnt have said it better.. doing a great job bro. we gotta see some progress around here...

Thanks H! Oh yeah, definitely.

Damn straight!

Thanks Rob! Agreed!

good stuff phil
plain and simple-u are getting it done

Thanks Grant! That is the plan.

Phil800101

03-03-09, 3:22 am

Monday 2/23/09

Shoulders

DB Upright Rows
25s x 12
30s x 10
35s x 8
30s x 10
25s x 12

Incline Reverse DB Flyes
15s x 12
20s x 10
25s x 8
20s x 10
15s x 12

Standing Overhead DB Presses
35s x 12
45s x 10
55s x 4
45s x 8
35s x 8

Plate-Loaded Frame Shrugs (Similar To Trap Bar)
90 x 12
180 x 10
270 x 6
180 x 10
90 x 12

Seated Calf Raises
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

Crunches
40
40
40
40
40

Cardio- Stationary Bike
30 Minutes, "Alpine Pass" Program, Level 10

Phil800101

03-03-09, 3:26 am

Tuesday 2/24/09

Arms

DB Preacher Curls
20s x 12
30s x 10
40s x 6
30s x 10
20s x 12

One-Arm Cable Pushdowns
60 x 12
70 x 10
80 x 8
70 x 10
60 x 12

Hammer Curls
20s x 12
30s x 10
40s x 8
30s x 10
20s x 12

Floor Skullcrushers
70 x 12
80 x 10
90 x 6
80 x 7
70 x 8

Standing Cable Curls (Dropset)
150 x 8, 130 x 6, 110 x 6, 90 x 6, 70 x 6

Machine Pushdowns (Dropset)
200 x 8, 170 x 6, 140 x 6, 110 x 8, 80 x 12

Cardio- Stationary Bike
30 Minutes, "Alpine Pass" Program, Level 10. Forearm work with "Heavy Grip" Grippers during:

Closes
100 x 20
150 x 15
200 x 10
150 x 15
100 x 20

Static Holds
100 x 30 seconds
150 x 20 seconds
100 x 10 seconds
150 x 20 seconds
100 x 30 seconds

Phil800101

03-03-09, 3:30 am

Wednesday 2/25/09

Legs

Lying Leg Curls
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Seated Leg Curls
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Leg Extensions
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

BB Squats
Warmups with bar
135 x 12
225 x 10
315 x 8
225 x 10
135 x 12

Leg Press (Dropset)
720 x 4, 630 x 4, 540 x 3, 450 x 4, 360 x 6

High-Position Leg Press (Dropset)
540 x 6, 450 x 4, 360 x 4, 270 x 4, 180 x 6

Calf Extensions
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Crunches
40
40
40
40
40

Phil800101

03-03-09, 3:33 am

Thursday 2/26/09

Chest

Flat BB Bench Press
Warmups with bar
135 x 12
185 x 10
225 x 8
185 x 9
135 x 12

Flat DB Flyes
35s x 12
45s x 9
55s x 7
45s x 10
35s x 12

Pec Deck (Dropset)
150 x 8, 130 x 5, 110 x 5, 90 x 5, 70 x 6

Seated Cable Chest Press (Dropset)
80 x 8, 70 x 6, 60 x 4, 50 x 8, 40 x 6

Cardio- Stationary Bike
30 Minutes, "Alpine Pass" Program, Level 10

Themostocles

03-03-09, 3:48 am

Now that is a week of heavy work! Have fun at the Arnold Phil

atrain11b

03-03-09, 5:31 am

Phil the last few workouts looks as good as they always do. Glad to see that there hasnt been much slack in this Journey. Keep up the good work!

Phil800101

03-03-09, 5:58 am

Now that is a week of heavy work! Have fun at the Arnold Phil

Thanks Seth! Will do bro, wish you could be there.

Phil the last few workouts looks as good as they always do. Glad to see that there hasnt been much slack in this Journey. Keep up the good work!

Thanks bro! I do what I can...will do!

Phil800101

03-03-09, 6:10 am

Friday 2/27/09

Rest

Woke up feeling like I had been hit by a bus...in a good way. Decided to hold off on back for a few days.

Phil800101

03-03-09, 6:11 am

Saturday 2/28/09

Rest

Went to my friend's wedding today. Had a great time.

Phil800101

03-03-09, 6:12 am

Sunday 3/1/09

Rest

Slept like crap, and woke up tired. Felt lousy all day. Decided to postpone back until Monday, wanted to get one more good session in before this weekend.

Phil800101

03-03-09, 6:14 am

Monday 3/2/09

Back

One-Arm DB Rows
80 x 12
90 x 10
100 x 8
90 x 10
80 x 12

T-Bar Rows
75 x 12
100 x 10
125 x 8
100 x 10
75 x 12

Plate-Loaded Pullovers
140 x 12
170 x 10
200 x 8
170 x 10
140 x 12

Wide-Grip Cable Lat Pulldowns
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

BB Deadlifts
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

Powersquat Calf Raises
270 x 12
270 x 12
270 x 12
270 x 12
270 x 12

Crunches
40
40
40
40
40

Last session before the Arnold. I can't wait!

Themostocles

03-03-09, 6:16 am

Nice warm up session for the Arnold!

mjsef88

03-03-09, 7:45 am

Great session man. Still feeling lousy from Sunday....oh wait...you were at a wedding...haha.

Can't wait man, can't wait.

LittleMan55

03-03-09, 8:37 am

Nice back work out Phil! See you in a few short days bro.

scals

03-03-09, 10:10 am

Great workouts Phil. Can't wait to see ya at the Arnold.

J Wong

03-03-09, 5:45 pm

Nice back work, have fun at the Arnold.

atrain11b

03-03-09, 9:22 pm

Great looking numbers in that rep range. Definitely going to feel it. Love those calf raises!

John-TNS

03-03-09, 10:21 pm

Have fun at the Arnold bro! Glad the prep is going well... Keep the workout intensity high..

Phil800101

03-04-09, 5:40 am

Nice warm up session for the Arnold!

Thanks T! I am feeling it today.

Great session man. Still feeling lousy from Sunday....oh wait...you were at a wedding...haha.

Can't wait man, can't wait.

Thanks Matt! Lol, yup, you guessed it. Neither can I.

Nice back work out Phil! See you in a few short days bro.

Thanks Broc! I can't wait bro.

Great workouts Phil. Can't wait to see ya at the Arnold.

Thanks Steve! Me either bro.

Nice back work, have fun at the Arnold.

Thanks boom! Will do.

Great looking numbers in that rep range. Definitely going to feel it. Love those calf raises!

Thanks my man! Oh yes, I am feeling it.

Have fun at the Arnold bro! Glad the prep is going well... Keep the workout intensity high..

Thanks John! Oh I will...indeed I will.

Phil800101

03-04-09, 5:43 am

Tuesday 3/3/09

Rest?

Finally got off my ass and moved into my brother's house. Only a few blocks from my parent's place, he bought it back in August. He could use the roommate, and I like the space, so it should work out well. Sitting in my "new" bedroom now as I type this. I have alot more to do tomorrow, still have a good amount of stuff to move. I am really feeling yesterday's back workout, that is for sure.

NJC_Manhattan

03-04-09, 11:06 am

Phil800101

03-04-09, 2:31 pm

Hope you enjoyed the rest day.... Is it time to go to work?

Thanks bro! Naw, taking today off as well so I'm rested up and ready to kill it at the Arnold.

ghost

03-04-09, 2:35 pm

Tomorrow brother!

Phil800101

03-05-09, 3:22 am

Tomorrow brother!

Yup, can't wait!

Phil800101

03-05-09, 4:09 am

Wednesday 3/4/09

Rest

Felt tired today, didn't do much. Wasted alot of time. Moved some more stuff over to my new place, and got all packed and ready for the Cage. I can't wait...

Thrawn

03-05-09, 7:06 am

Last couple of workouts look excellent, Phil! Glad to see nothing has changed here =)) You are still one of my lead examples here when it comes to shoulder work =))

Phil800101

03-11-09, 2:26 pm

Last couple of workouts look excellent, Phil! Glad to see nothing has changed here =)) You are still one of my lead examples here when it comes to shoulder work =))

Thanks Bert! I am honored bro, I just do what I can.

R.Bearse1

03-11-09, 2:28 pm

PHIL!!!!!!!!!!!!!!!!!!!!!!!! How's the week back from the Arnold treatin ya?

Phil800101

03-11-09, 2:34 pm

Thursday 3/5/09

Metro Fitness
Columbus, OH

Legs (Sorta)

BB Squats
Warmups with bar
135 x 12
225 x 10
315 x 4...racked it, then 1
365 x 2

Leg Extensions (Dropset)
160 x 8, 145 x 8, 130 x 8

Seated Leg Curls (Dropset)
120 x 6, 90 x 6, 60 x 6

Weak session. Josh, Matt, Ray, Rob, and myself all crammed into Matt's car and hit Metro Fitness. We ran into Stolzenator...Rob and Ray hit it with him, while Matt did some squats with Josh and I. We were all exhuasted from the drive into town earlier in the day, but had no idea how exhausted until we started working out. We decided to split and rest up for the upcoming 3 days that we knew would drain the hell out of us. So, after the squats, I decided to hit the dropsets just to punish the legs a bit...get the most out of em' in the shortest amount of time.

As we were leaving we ran into the Animal crew on the street. We said hi and bullshitted for a few minutes, then they went to train and we went to eat.

J Wong

03-11-09, 2:42 pm

Nice session, at least you did what you needed to do for legs. Hope you had a lot of fun!

Phil800101

03-11-09, 2:43 pm

Friday 3/6/09

Metro Fitness
Columbus, OH

Chest
Warmups with bar.
135 x 3
185 x 3
225 x 3
300 x 0
285 x 0
280 x 0
275 x 1 forced
225 x 4, then 4 assisted/forced
135 x 16, then 4 assisted/forced

Flat DB Flyes
35s x 12
45s x 10
55s x 8
65s x 6

Incline Machine Chest Press (Dropset)
120 x 8, 100 x 6, 80 x 4, 60 x 4, 40 x 6

Pec Deck (Dropset)
100 x 8, 80 x 6, 60 x 6, 40 x 8, 20 x 12

Good session. Wanted to see where I was at on Flat Bench, and I was feeling cocky, so I shot for a PR. Didn't get it. Figure the fatigue from being at the Cage all day, combined with the sauna-like conditions in the gym didn't help any. No worries, 280 will be mine soon. Still got some good benching in, and the rest of the workout was killer. Josh and I hit it hard and heavy. The gym was the hottest and most crowded gym I have ever seen. I felt like I was going to die when I finished the last drop set, despite all the ice-cold water I had been drinking, so I stripped down and hopped in a cold shower for about a minute. That felt great.

Afterwards went to Max and Erma's with the Animal crew. They crammed 16 of us at two tables in the basement. Good times.

Phil800101

03-11-09, 2:53 pm

Saturday 3/7/09

Metro Fitness
Columbus, OH

Back

BB Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
500 x 1 (PR!)
405 x 1
315 x 8
225 x 12
135 x 16

Hammer Strength Plate-Loaded Pullovers
110 x 12
140 x 10
170 x 8
200 x 6

Seated Cable Rows
100 x 12
120 x 10
140 x 8
160 x 6

Wide Grip Cable Lat Pulldowns
90 x 12
110 x 10
130 x 8
150 x 6

T-Bar Rows (Dropset)
135 x 6, 90 x 8, 45 x 10

Killer session. Fuckin' smoked the 500 pull (video to be posted sometime in the near future). I was obsessed with hitting that 500 from Thursday night onwards. It was literally always in the back of my mind. As soon as we left the Cage on Saturday, I really began to focus an psyche myself up. Josh and I pounded our backs with the rest of the workout. I was sore as hell the next day.

Afterwards, went out for some grub with Poptarts81, Toni69, SifuSteve, Zanderfever, Shortstack, Firedrake, and InkdMuscle. Great times.

Phil800101

03-11-09, 2:54 pm

Sunday 3/8/09

Rest

Went to the Cage, and before we knew it it was over. Josh and I spotted for the open benching contest in the afternoon, which was really cool. I slept most of the way home. All in all, an amazing weekend.

Phil800101

03-11-09, 2:55 pm

I have to get ready for work, so I will finish updating after I get home tonight.

Phil800101

03-11-09, 2:56 pm

Nice session, at least you did what you needed to do for legs. Hope you had a lot of fun!

Thanks boom! Yeah, it got the job done. Oh man, it was incredible.

PHIL!!!!!!!!!!!!!!!!!!!!!!!! How's the week back from the Arnold treatin ya?

Ray!!! Not too shabby, still coming down from the high of it all. How about yourself?

R.Bearse1

03-11-09, 3:12 pm

It's all good bro. lifted with Rob today and I feel awesome.

Thrawn

03-11-09, 5:14 pm

Sounds like you had an awesome time and did some excellent work, my friend.
Congrats on that 5-0-0 pull, you are a beast! I cant WAIT to see that vid, post it up already =))

mjsef88

03-11-09, 6:40 pm

Congrats again on 500 big guy!

Also, let me know what you end up doing to the Bushmaster.

jac71

03-11-09, 7:49 pm

Congrats on the 500 DL Phil!! I talked to Josh and he said you guys had a blast!

T o m m Y

03-11-09, 7:58 pm

Big congrats on that 500 pull bro!
thats just freaking awsome right there!

Toni69

03-11-09, 8:02 pm

guess that smoky bones meal gave ya some energy for that ridiculous 500lb DL huh? that is amazing and doesnt surprise me really cause your hug was as solid as steel but so warm and fun and I miss ya already!

Once again, great time with you and I am so excited for next year...stay in touch please till thn my friend!

Northman

03-11-09, 8:18 pm

Welcome to the "500" club my friend! That's awesome.

diesel1976

03-11-09, 8:29 pm

Awesome Deadlift bro!

Pizzalamp

03-11-09, 10:21 pm

u ahd the time of your life big phil in cbus...welcome back and im glad u had fun

Themostocles

03-12-09, 3:07 am

Huge deadlift bro, I am jealous! Keep at it, because I sure am lol

Phil800101

03-12-09, 3:18 am

It's all good bro. lifted with Rob today and I feel awesome.

Nice.

Sounds like you had an awesome time and did some excellent work, my friend.
Congrats on that 5-0-0 pull, you are a beast! I cant WAIT to see that vid, post it up already =))

Thanks Bert! Yes and yes...lol, as soon as I get some time bro, I can't wait to post it up, lol.

Congrats again on 500 big guy!

Also, let me know what you end up doing to the Bushmaster.

Thanks Matt! Oh you know I will.

Congrats on the 500 DL Phil!! I talked to Josh and he said you guys had a blast!

Thanks Angel! Yeah bro, wish you could have been there.

Big congrats on that 500 pull bro!
thats just freaking awsome right there!

Thanks bro! I appreciate the support.

guess that smoky bones meal gave ya some energy for that ridiculous 500lb DL huh? that is amazing and doesnt surprise me really cause your hug was as solid as steel but so warm and fun and I miss ya already!

Once again, great time with you and I am so excited for next year...stay in touch please till thn my friend!

Thanks Toni! Aw, you're making me blush, lol. Me too, I really wish the weekend could have been longer. Oh yeah, I can't wait...will do.

Welcome to the "500" club my friend! That's awesome.

Thanks bro! I am still stoked.

Awesome Deadlift bro!

Thanks Matt! I felt like I had been worked over with a bat the next day.

u ahd the time of your life big phil in cbus...welcome back and im glad u had fun

Thanks Grant! It was incredible...sucks so much that you couldn't make it.

Phil800101

03-12-09, 3:19 am

Huge deadlift bro, I am jealous! Keep at it, because I sure am lol

Thanks T! Lol, you've been kicking some serious ass yourself lately. Will do bro.

Phil800101

03-12-09, 3:23 am

Monday 3/9/09

Shoulders/Calves/Abs

Smith Machine Shoulder Press
135 x 12
150 x 10
165 x 8
180 x 5

Standing DB Side Lateral Raises
20s x 12
25s x 10
30s x 8
35s x 6

Bent-Over DB Lateral Raises
20s x 12
25s x 10
30s x 8
35s x 6

Plate-Loaded Machine Shrugs
90 x 12
180 x 10
270 x 8
360 x 6

Seated Calf Raises
150 x 12
150 x 12
150 x 12
150 x 12

Cardio- Stationary Bike
30 Minutes, "Alpine Pass" Program, Level 10

Crunches
45
45
45
45

Phil800101

03-12-09, 3:26 am

Tuesday 3/10/09

Arms

DB Preacher Curls
25 x 12
30 x 10
35 x 8
40 x 6

One-Arm Cable Pushdowns
50 x 12
60 x 10
70 x 8
80 x 6

Hammer Curls
25s x 12
30s x 10
35s x 8
40s x 6

V-Bar Overhead Cable Extensions
90 x 12
110 x 10
130 x 8
150 x 6

Standing BB Curls (Dropset)
90 x 8, 70 x 6, 50 x 6, 30 x 8

Seated Machine Pushdowns (Dropset)
200 x 6, 160 x 8, 120 x 8, 80 x 12

Plate-Loaded Grip Machine
50 x 12
75 x 10
100 x 8
125 x 6

Cardio- Stationary Bike
30 Minutes, "Alpine Pass" Program, Level 10

Phil800101

03-12-09, 3:29 am

Wednesday 3/11/09

Legs/Abs

Leg Extensions
100 x 12
120 x 10
140 x 8
160 x 6

Hack Squats
140 x 12
180 x 10
230 x 8
270 x 6

Leg Press
450 x 12
540 x 10
630 x 8
720 x 6

Seated Leg Curls
90 x 12
110 x 10
130 x 8
150 x 6

Lying Leg Curls
90 x 12
110 x 10
130 x 8
150 x 6

Stiff-Legged Deadlifts
135 x 12
165 x 10
195 x 8
225 x 6

Calf Extensions
200 x 12
200 x 12
200 x 12
200 x 12

Crunches
45
45
45
45

Themostocles

03-12-09, 3:39 am

After those last few workouts, can you even move, or are you laying around like a quadriplegic?

Phil800101

03-12-09, 4:03 am

After those last few workouts, can you even move, or are you laying around like a quadriplegic?

Thanks Seth! Lol, I'm feeling pretty good. I can tell my legs are going to feel like hell on Friday though.

Themostocles

03-12-09, 4:09 am

LOL, I have legs on Friday and then I have to get on a plane on Saturday. THat is going to be fun...

Thrawn

03-12-09, 8:08 am

Amazing work, Phil! I can only think of one word to summarize those: DEDICATION.

Phil800101

03-12-09, 2:50 pm

LOL, I have legs on Friday and then I have to get on a plane on Saturday. THat is going to be fun...

Oh man. Could be worse though, it could be Sunday. I dunno about you, but my DOMS always hits with legs on the second day.

Amazing work, Phil! I can only think of one word to summarize those: DEDICATION.

Thanks Bert! I just try to do my best to kill it day after day.

Phil800101

03-12-09, 2:53 pm

Thursday 3-12-09

Chest

Incline BB Bench Press
Warmups with bar.
135 x 12
160 x 10
185 x 8
210 x 6

Flat DB Flyes
35s x 12
45s x 10
55s x 8
65s x 6

Standing Cable Crossovers (Dropset)
80s x 4, 70s x 5, 60s x 6, 50s x 6, 40s x 4

Hammer Strength Plate-Loaded Decline Press (Dropset)
230 x 4, 180 x 5, 140 x 4, 90 x 5, 50 x 12

Cardio- Stationary Bike
30 Minutes, "Alpine Pass" Program, Level 10

Done and done. Had to change a flat tire when I got out of the gym...fun. Awesome session though, I can tell my chest is going to be sore as all hell tomorrow...I love it.

Thrawn

03-12-09, 3:00 pm

There aint no stopping this man! Killing it again and again; like clockwork!

atrain11b

03-12-09, 7:30 pm

Looks like another great chest day. That bike workout would have kicked my ass almost as bad as 8 sets of squats. Excellent work.

mjsef88

03-12-09, 7:50 pm

Themostocles

03-13-09, 2:58 am

Grat chest w/o Phil, I will have to agree, you are going to have a sore chest lol

Phil800101

03-13-09, 4:22 am

There aint no stopping this man! Killing it again and again; like clockwork!

Thanks Bert! That is the plan.

Looks like another great chest day. That bike workout would have kicked my ass almost as bad as 8 sets of squats. Excellent work.

Thanks bro! Cardio is a necessary evil.

Nothing like some extra work when you're already exhausted. Killer crossover dropset too!

Thanks Matt! Lol, yeah, at least I was able to get it done quickly this time.

Grat chest w/o Phil, I will have to agree, you are going to have a sore chest lol

Thanks Seth! I hope so bro, means I did something right.

Phil800101

03-13-09, 4:55 am

Here's the vid of my 500 pound deadlift from the National ABC:

http://www.youtube.com/watch?v=o4IAa_q1kao

atrain11b

03-13-09, 5:12 am

Very nice Phil, Congrats!! What did you sniff prior to the lift?

Phil800101

03-13-09, 5:38 am

Very nice Phil, Congrats!! What did you sniff prior to the lift?

Thanks my man! It has been a long time coming...now onto the next one.

Smelling salts...Nose Tork to be exact.

http://www.prowriststraps.com/inc/sdetail/84960

Helps to psych you up for a big lift...kinda like a big slap in the face. Plus, the inhalation reflex from the ammonia forces air into your lungs and opens em' up so you're oxygenated. I love the stuff, but I generally only use it for hitting one-rep PRs.

Thrawn

03-13-09, 7:35 am

Big lift and looking BIG, Phil! Loving it!
I would say you have some mo' in da tank, my friend. You only seem to slow down a bit near full lockout, the rest is aaallll go.

Phil800101

03-13-09, 3:00 pm

Big lift and looking BIG, Phil! Loving it!
I would say you have some mo' in da tank, my friend. You only seem to slow down a bit near full lockout, the rest is aaallll go.

Thanks Bert! A little too big, lol. It's all good, I'm working on that now...time to cut down and finally make the gut disappear for good. So far it's been all groovy this week, I've been sticking to my plan and I am motivated to stay with it until the job is done.

Yup, it went up pretty smoothly. I am very pleased. I know I can bust that PR sometime soon.

Phil800101

03-13-09, 3:05 pm

Friday 3/13/09

Back/Calves/Abs

Assisted Pull-Ups (More Weight = More Assistance)
200 x 12
180 x 10
160 x 6
140 x 4

One-Arm DB Rows
90 x 12
100 x 10
110 x 8
120 x 6

Rack Pulls
135 x 12
195 x 10
255 x 8
315 x 6

Machine Pullovers
140 x 12
160 x 10
180 x 8
200 x 6

Wide-Grip Cable Lat Pulldowns
100 x 12
120 x 10
140 x 8
160 x 6

Powersquat Calf Raises
360 x 12
360 x 12
360 x 12
360 x 12

Cardio- Stationary Bike
30 Minutes, "Alpine Pass" Program, Level 10

Crunches
45
45
45
45

Good end to a good week. I am going to be feeling this tomorrow, that is for sure.

John-TNS

03-13-09, 3:20 pm

Grats on 500 man! I just watched the video! Looks like a clean lift bro! Realy proud of you

Thrawn

03-13-09, 4:31 pm

Good work, Phil! Strong db rows!
Man, must be great to have db's that big! Biggest we have is 40kg (88lbs). Sucks.

Phil800101

03-13-09, 5:33 pm

Grats on 500 man! I just watched the video! Looks like a clean lift bro! Realy proud of you

Thanks John! I am still stoked about it, especially that I got it up nice and clean.

Good work, Phil! Strong db rows!
Man, must be great to have db's that big! Biggest we have is 40kg (88lbs). Sucks.

Thanks Bert! I know I will be feeling them tomorrow. That sucks bro.

Toni69

03-13-09, 6:18 pm

wow phil...phenomenal work there! you inspired me for my back wo tomorrow for sure!

mjsef88

03-13-09, 6:56 pm

Another back day?! I'd still be cashed from 500. Awesome job!

Standing_Guard

03-13-09, 8:06 pm

Nice job Phil, i'll be there soon. I have a great feeling about 09

Phil800101

03-14-09, 1:25 am

wow phil...phenomenal work there! you inspired me for my back wo tomorrow for sure!

Thanks Toni! I am honored, and I look forward to seeing you tear it up.

Another back day?! I'd still be cashed from 500. Awesome job!

Thanks Matt! I know I am going to wak up tomorrow feeling like I have been hit by a bus.

Nice job Phil, i'll be there soon. I have a great feeling about 09

Thanks Josh! Welcome aboard bro, I appreciate the support.

I do for you too brother...where's your journey my man? I look forward to following along as you tear it up and show em' how it's done.

Phil800101

03-14-09, 2:28 am

Here's a link to my thread of Cage vids:

http://forum.animalpak.com/showthread.php?t=24156

Phil800101

03-15-09, 6:42 am

Saturday 3/14/09

Rest

Slept in late, then took it easy for awhile. After that moved more stuff over to my new place...still dragging my ass on putting it all away, and I still have more stuff to move over, lol. Went and saw "Watchmen." It was really good, but I highly recommend reading the graphic novel first...some stuff might be a little hard to follow otherwise (and it obviously is much more in-depth with the story). I'm glad I re-read it last week before seeing it. It was a very faithful adaptation, but I am really looking forward to the director's cut DVD that is due out over the summer.

diesel1976

03-15-09, 4:16 pm

Phil800101

03-16-09, 4:44 am

I agree with the watchmen review. Saw it last Sat. Keep killing those weights bro.

Yup. Have you read it before?

Will do my man, that is the plan!

Phil800101

03-16-09, 4:46 am

Sunday 3/15/09

Cardio

Woke up, and took a nice 30 minute walk around my neighborhood. Weather was awesome.

Ate, got cleaned up, relaxed a bit and then headed off to work. Sucked so much having to sit inside when it was an absolutely perfect day outside. Such is life.

Thrawn

03-16-09, 7:43 am

Sucked so much having to sit inside when it was an absolutely perfect day outside. Such is life.

Yeah =) Typical when you have a job. Sitting there, writing reports, staring out the window looking at perfect BBQ weather. Kinda annoying sometimes.

R.Bearse1

03-16-09, 9:39 am

Nice vids you posted up for us Phil!

Pizzalamp

03-16-09, 1:36 pm

i saw the watchmen phil-good god dont bring any young kids-that sex scene in the rocket ship was a bit x rated lol
and i dunno bout u but damn that was a loooong movie

mjsef88

03-16-09, 5:16 pm

i saw the watchmen phil-good god dont bring any young kids-that sex scene in the rocket ship was a bit x rated lol
and i dunno bout u but damn that was a loooong movie

best.....scene.....ever. haha.

Phil800101

03-17-09, 3:57 am

Yeah =) Typical when you have a job. Sitting there, writing reports, staring out the window looking at perfect BBQ weather. Kinda annoying sometimes.

Definitely.

Nice vids you posted up for us Phil!

Thanks Ray!

i saw the watchmen phil-good god dont bring any young kids-that sex scene in the rocket ship was a bit x rated lol
and i dunno bout u but damn that was a loooong movie

Lol, yeah. Yes it was.

best.....scene.....ever. haha.

Lol, yup, it was pretty ridiculous.

Phil800101

03-17-09, 4:03 am

Monday 3/16/09

Shoulders/Calves/Abs

Standing Overhead BB Presses
Warumps with bar
95 x 12
115 x 10
135 x 4
115 x 8
95 x 10

DB Upright Rows
25s x 12
30s x 10
35s x 8
30s x 10
25s x 12

Reverse Pec Deck
100 x 12
125 x 10
150 x 7
125 x 10
100 x 10

BB Shrugs
135 x 12
225 x 10
315 x 8
225 x 10
135 x 12

Leg Press Calf Raises
450 x 12
450 x 12
450 x 12
450 x 12
450 x 12

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Crunches
50
50
50
50

Solid session. Good start to the week. Doing impact cardio again, easing my way back into running.

atrain11b

03-17-09, 7:13 am

Very strong reverse pec flyes, and even stronger shrugs. Lovin it! Do you prefer the DB Uprights over the BB? I can't seem to get the motion of the DB's down to where it feels right.

Thrawn

03-17-09, 7:22 am

Phil rockin' the gym again! Outstanding work, great selection of exercises. Hitting it from all angles.

Phil800101

03-17-09, 2:54 pm

Very strong reverse pec flyes, and even stronger shrugs. Lovin it! Do you prefer the DB Uprights over the BB? I can't seem to get the motion of the DB's down to where it feels right.

Thanks bro! Yeah, I prefer the DBs, 'cause when I do BBs I risk smacking my junk with the bar...I've had a few close calls, lol. I just hit em' every now and then for variety. I definitely prefer DBs to BBs, they feel better for me and I feel like I hit my traps better with the DBs.

Phil rockin' the gym again! Outstanding work, great selection of exercises. Hitting it from all angles.

Thanks Bert! That is always the plan my man.

Phil800101

03-17-09, 3:05 pm

Tuesday 3/17/09

Arms

BB Preacher Curls
40 x 12
60 x 10
80 x 8
60 x 10
40 x 12

CGBP
Warmups with bar
135 x 12
155 x 8
175 x 7
155 x 8
135 x 12

Concentration Curls (Dropset)
30 x 12, 25 x 8, 20 x 8, 15 x 10, 10 x 12

One-Arm Cable Pushdowns (Dropset)
80 x 8, 70 x 6, 60 x 8, 50 x 8, 40 x 8

Standing Cable Curls (Dropset)
150 x 6, 130 x 6, 110 x 6, 90 x 6, 70 x 4

Seated Plate-Loaded Machine Tricep Extensions (Dropset)
80 x 4, 70 x 4, 60 x 5, 50 x 8, 40 x 10

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Forearms (Done During Cardio)

Heavy Grip Grippers
100 x 20
150 x 15
200 x 10
150 x 15
100 x 20

Static Holds With Grippers
100 x 30 seconds
150 x 20 seconds
200 x 10 seconds
150 x 20 seconds
100 x 30 seconds

The guns are out of ammo. Good day today.

ghost

03-17-09, 3:12 pm

kick ass session brother!

sanga

03-17-09, 3:35 pm

Intense mate, stick with it.

mjsef88

03-17-09, 9:29 pm

Killer arm day man.

Also: Crimson Trace Laser Grips? Ever use them/hear anyone that absolutely loves them. I want them, but I'm not sure if I want to pay $300 for them.

Phil800101

03-18-09, 2:52 am

kick ass session brother!

Thanks Rob! I was sweating like a beast.

Intense mate, stick with it.

Thanks bro! I appreciate the support.

Killer arm day man.

Also: Crimson Trace Laser Grips? Ever use them/hear anyone that absolutely loves them. I want them, but I'm not sure if I want to pay $300 for them.

Thanks Matt! I am feeling it.

I have heard of them, and seen them in catalogs/online, but I have not heard anything from anyone about them. Nor have I ever used them or seen them in person.

J Wong

03-18-09, 6:28 am

Awesome arm workout man

LittleMan55

03-18-09, 9:55 am

Solid as always in here Phil! Keep banging bro.

Phil800101

03-18-09, 12:01 pm

Awesome arm workout man

Thanks bro! I am feeling it today.

Solid as always in here Phil! Keep banging bro.

Thanks Broc! Will do, that is the plan as always bro.

Phil800101

03-18-09, 2:35 pm

Wednesday 3/18/09

Legs/Abs

Seated Leg Curls
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Leg Extensions
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Lying Leg Curls
110 x 12
130 x 10
150 x 6
130 x 9
110 x 12

BB Squats
Warmup with bar
135 x 12
225 x 10
315 x 8
225 x 10
135 x 12

Hamstring Presses (Dropset)
540 x 8, 450 x 6, 360 x 4, 270 x 6, 180 x 8

Leg Presses (Dropset)
720 x 4, 630 x 4, 540 x 4, 450 x 4, 360 x 6

Calf Extensions
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10

Crunches
50
50
50
50

Damn. Killer wheels session today. I am already feeling it. Sitting at work is going to be fun tonight, not to mention tomorrow night...I can only imagine what this is going to feel like when I wake up on Friday morning...I can't wait.

R.Bearse1

03-18-09, 5:37 pm

Good leg work bro! everyone seems to have done legs today......kinda makes me want to do it too.... :( lmao

John-TNS

03-18-09, 7:03 pm

Good leg day man! Keep up the hard work!

Pizzalamp

03-18-09, 8:55 pm

enjoy limping phil...enjoy limping...

Phil800101

03-19-09, 3:04 am

Good leg work bro! everyone seems to have done legs today......kinda makes me want to do it too.... :( lmao

Thanks Ray! Lol, yup.

Good leg day man! Keep up the hard work!

Thanks John! Will do bro.

enjoy limping phil...enjoy limping...

Thanks Grant! You know I will, I always do.

Thrawn

03-19-09, 5:23 am

You must love riding around in a wheelchair, Phil, cause i bet you dont like walking today!!
Stellar legwork!!

Phil800101

03-19-09, 2:28 pm

You must love riding around in a wheelchair, Phil, cause i bet you dont like walking today!!
Stellar legwork!!

Thanks Bert! Lol, no, I LOVE the pain...seriously. It lets me know that I did something right.

ghost

03-19-09, 2:45 pm

Good leg work bro! everyone seems to have done legs today......kinda makes me want to do it too.... :( lmao

Tomorrow bitch. fucking pain.

Phil800101

03-19-09, 3:21 pm

Thursday 3/19/09

Chest

Flat BB Bench
Warmup with bar
135 x 12
185 x 10
225 x 6, then 2 assisted/forced
185 x 10
135 x 12

Incline DB Flyes
30s x 12
40s x 10
50s x 8
40s x 10
30s x 12

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Awesome workout today. Got in, got it done, and got out. Nothing fancy, but my chest is blasted. I am really feeling it from yesterday as well. My legs and abs are really sore...I wouldn't want it any other way.

mcbeast

03-19-09, 3:22 pm

Plain.Simple.Painful.

Great Job.

B Con

03-19-09, 11:02 pm

I'm not in here as much as I'd like due to school and everything going on but every time I do come in here I'm always happy to see ya destroying it Phil. Great work and keep it up. I always have my best sessions when I just get in there and get it done.

Toni69

03-20-09, 8:16 am

leg day was killer and your chest day looks great too...pushin through, that's what we do babe. Nice work!

LittleMan55

03-20-09, 8:30 am

No frills, just like we talked about at the Arnold. You know I'm a fan of it. Great work Phil!

ForearmFreak

03-20-09, 9:12 am

PHIL!!! What's up bud? I met you in the cage with KingKongPronged. You have some nice sessions in here. Keep it up!

Phil800101

03-20-09, 1:14 pm

Plain.Simple.Painful.

Great Job.

Thanks Eddie! Good to see ya bro.

I'm not in here as much as I'd like due to school and everything going on but every time I do come in here I'm always happy to see ya destroying it Phil. Great work and keep it up. I always have my best sessions when I just get in there and get it done.

Thanks Burt! I appreciate the support...will do bro, that is always the plan. Yup, me too.

leg day was killer and your chest day looks great too...pushin through, that's what we do babe. Nice work!

Thanks Toni! I am feeling both today.

No frills, just like we talked about at the Arnold. You know I'm a fan of it. Great work Phil!

Thanks Broc! Yup...simple, efficient, and effective...defintely gets the job done.

PHIL!!! What's up bud? I met you in the cage with KingKongPronged. You have some nice sessions in here. Keep it up!

Thanks bro! I appreciate the support, great to have ya aboard.

Pizzalamp

03-20-09, 8:53 pm

good work my friend!!

Thursday 3/19/09

Chest

Flat BB Bench
Warmup with bar
135 x 12
185 x 10
225 x 6, then 2 assisted/forced
185 x 10
135 x 12

Incline DB Flyes
30s x 12
40s x 10
50s x 8
40s x 10
30s x 12

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Awesome workout today. Got in, got it done, and got out. Nothing fancy, but my chest is blasted. I am really feeling it from yesterday as well. My legs and abs are really sore...I wouldn't want it any other way.

Hoomgar

03-20-09, 10:28 pm

Awesome workout today. Got in, got it done, and got out. Nothing fancy, but my chest is blasted. I am really feeling it from yesterday as well. My legs and abs are really sore...I wouldn't want it any other way.

Good stuff Phil. I know how that feels my brother. You were gettin it done yesterday man. Keep it rolling bro.

Hg

Phil800101

03-21-09, 12:47 am

good work my friend!!

Thanks Grant! I am feeling the effects today.

Good stuff Phil. I know how that feels my brother. You were gettin it done yesterday man. Keep it rolling bro.

Hg

Thanks bro! I appreciate the support. Will do!

Phil800101

03-21-09, 12:52 am

Friday 3/20/09

Back/Calves

Bent-Over BB Rows
Warmups with bar.
135 x 12
165 x 10
195 x 8
165 x 10
135 x 12

BB Deadlifts
135 x 12
225 x 10
315 x 8
225 x 10
135 x 12

Assisted Pull-Ups
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Seated Cable Rows
120 x 12
140 x 10
160 x 8
140 x 10
120 x 12

Seated Machine Pullovers (Dropset)
200 x 8, 180 x 8, 160 x 8, 140 x 8, 120 x 12

Powersquat Calf Raises
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10

Great workout today. I was feeling spent by the end, so I decided to postpone cardio until the evening. Good end to the week, I can only imagine what it is going to feel like when I wake up tomorrow.

Phil800101

03-21-09, 12:55 am

Friday 3/20/09

Cardio/Abs

Cardio- Walk
30 minutes, outdoors, with my dog. Walked him around the neighborhood. Tried to strike a balance between my need to keep moving at a brisk pace, and his need to sniff and piss on practically EVERYTHING, lol.

Crunches
50
50
50
50

Thrawn

03-21-09, 7:22 am

Great stuff, Phil!! Like the volume on BOR and deadlift! How do you perform your BOR's? With and overhand grip or underhand grip?

Phil800101

03-21-09, 2:38 pm

Great stuff, Phil!! Like the volume on BOR and deadlift! How do you perform your BOR's? With and overhand grip or underhand grip?

Thanks Bert! Oh man, I was practically dead after doing those back to back, lol. I always use overhand grip on everything, it's how I learned to do it so it's what I'm most comfortable with.

Thrawn

03-21-09, 2:42 pm

Thanks Bert! Oh man, I was practically dead after doing those back to back, lol. I always use overhand grip on everything, it's how I learned to do it so it's what I'm most comfortable with.

Fair enough! I was also instructed to do them double overhand. But one day i was in my gym watching my sometime trainingbuddy doing BOR underhand. I tried them once and i like that a lot. I can squeeze my shoulderblades better that way.
To each its own, tho. Whatever works for you. I was just curious.

Phil800101

03-21-09, 4:48 pm

Fair enough! I was also instructed to do them double overhand. But one day i was in my gym watching my sometime trainingbuddy doing BOR underhand. I tried them once and i like that a lot. I can squeeze my shoulderblades better that way.
To each its own, tho. Whatever works for you. I was just curious.

Definitely.

I wasn't trying to say that there was a right or wrong way...I wasn't even aware that there was supposed to be a "right" way to do it. I figured it was just a matter of personal preference. I've just always done stuff overhand because it's what's comfortable for me, and that's how my first training partner showed me how to do it.

I mean, when it comes to form I think things are slightly different for everyone...while there are certain obvious guidelines/rules (keeping back straight on squats, not hitching on deads, etc) with alot of things what works for one person won't work for another...take hand placement on bench or foot placement on squats, for example. If doing the underhand grip works better for you, then go for it! As long as your hitting the targeted muscle and hitting it properly, I think that that is all that matters.

J Wong

03-21-09, 4:55 pm

Awesome work lately man. How many lbs have you shed since the start of this cut?

Phil800101

03-21-09, 7:00 pm

Awesome work lately man. How many lbs have you shed since the start of this cut?

Thanks boom! Just doing my best.

I don't usally step on the scale, I use the mirror and feel. Honestly, I kept fucking up before, half-assing it and cheating (diet-wise) but the Cage was the boost I needed. Two weeks into the serious cut and going strong, I can feel myself losing some fat and I have yet to slip up so that is good. I might start taking weekly pics to gauge my progress, as well as hit the scale weekly to help keep track.

mcbeast

03-21-09, 7:14 pm

Lookin damn strong..

John-TNS

03-21-09, 9:21 pm

Looking good man! Keep pressing forward with your workouts. My dog does the same thing when he goes for a walk.... Sniff.. piss... walk sniff. piss... Evenw hen he runs out of piss he hikes his leg up lol

scals

03-21-09, 10:30 pm

Looking real strong on back Phil. Pullin those deads for reps.

Phil800101

03-22-09, 1:09 am

Lookin damn strong..

Thanks Eddie! Just doing my best.

Looking good man! Keep pressing forward with your workouts. My dog does the same thing when he goes for a walk.... Sniff.. piss... walk sniff. piss... Evenw hen he runs out of piss he hikes his leg up lol

Thanks John! That is the plan bro. Lol, yup, he was doing that last night...he was pissing out air for the last half of the walk, lol.

Looking real strong on back Phil. Pullin those deads for reps.

Thanks Steve! It was pretty brutal.

Phil800101

03-22-09, 1:12 am

Saturday 3/21/09

Rest

A good restful day today. Cheat day as well....sweet. Put stuff away and cleaned, now I can move the rest of my stuff over to my new place next weekend. Killed alot of time too, just taking it easy. My buddy and his wife came over for a visit, that was cool.

Back to the daily grind tomorrow...

Firedrake

03-22-09, 1:19 pm

Hey, ya gotta build up some energy to grind on . . . mind you, I don't find packing and moving to be particularly restful.

Pizzalamp

03-22-09, 11:13 pm

Phil800101

03-23-09, 3:02 am

Hey, ya gotta build up some energy to grind on . . . mind you, I don't find packing and moving to be particularly restful.

Thanks for popping in Jim! Yup, that is truth. I agree, packing and moving sucks...in this case though I was putting stuff away that I had already moved, so it wasn't bad at all.

WHAT WAS ON THE MENU??? ANY HOT DOGS??

Actually I had some Polish with kraut and everything (relish, mustard, onions, tomatoes)...they were damn good.

There's this place in Joliet called "Joe's Hot Dogs" which is where I got them...I love that place, anything form there definitely has to be my favorite cheat meal. I went there last weekend as well, for some chili cheese dogs with everything. Oh man, talking about it is making me hungry...

In fact, this guy made a video about Joe's, here's a link:

http://www.youtube.com/watch?v=j-PL1YJaYBE

I am passionate about Joe's Hot Dogs, lol.

Phil800101

03-23-09, 3:05 am

Themostocles

03-23-09, 3:08 am

mjsef88

03-23-09, 6:58 am

No power walking? Lol

And no pink dumbells in your hans? Teal ankle weights and a purple headband with matching track suit?!

...I'm disappointed Phil haha.

Toni69

03-23-09, 7:52 am

Sunday 3/22/09

Cardio- Walk
Walked around my neighborhood for thirty minutes. Went at a decent pace, nothing too crazy. Just enough to get the heart rate up and the blood flowing.

Afterwards I got cleaned up, ate, and went to work. Back to the iron tomorrow.

Happy Monday! ugh! LOL...actually I love mondays, sometimes the wkds are too busy for me and when my kid goes back to school, I kinda get my down time to myself..so mondays are all good for me.

I will be checking in to see how the training is goin..always kickin some butt here too..your butt! your kicking your own butt! ;)

LittleMan55

03-23-09, 10:26 am

All this hot dog talk makes me hungry! I swear in about another 3 weeks I may fight a 90 year old with a walker for a hot dog. I hope not, but you never know...

Have a great week Phil!

Hoomgar

03-23-09, 12:41 pm

Actually I had some Polish with kraut and everything (relish, mustard, onions, tomatoes)...they were damn good.

Oh baby. The workouts been lookin dang good in here bro but the food is lookin even better! Ha ha! I love me some Polish Sausage and Kraut!

Hg

ForearmFreak

03-23-09, 2:16 pm

can't beat the good old walk outside..fresh air and fresh blood flowing through you..it was a beautiful day out yesterday

Standing_Guard

03-23-09, 9:53 pm

Nice workouts Phil my girl and I walked along the Lake for cardio on Saturday. It was just so nice to get outside. Keep Pushin bro and we'll get an ABC goin soon

diesel1976

03-23-09, 9:58 pm

Alison and I took a long walk with the puppy yesterday around the dog park. Gotta love spring!

Phil800101

03-24-09, 2:43 am

No power walking? Lol

Lol, yeah right. I would need to go to the mall for that, lol.

And no pink dumbells in your hans? Teal ankle weights and a purple headband with matching track suit?!

...I'm disappointed Phil haha.

Lol, that would be ridiculous. I think instead I would wear Richard Simmons style short-shorts and a tank top.

Happy Monday! ugh! LOL...actually I love mondays, sometimes the wkds are too busy for me and when my kid goes back to school, I kinda get my down time to myself..so mondays are all good for me.

I will be checking in to see how the training is goin..always kickin some butt here too..your butt! your kicking your own butt! ;)

I hear ya. Mondays are like Tuesdays for me, since I work Su-Th, so Sunday is the day I end up more or less dreading.

Thanks Toni! Lol, yup, that is what I try to do. I appreciate the support, and I will try to not disappoint.

All this hot dog talk makes me hungry! I swear in about another 3 weeks I may fight a 90 year old with a walker for a hot dog. I hope not, but you never know...

Have a great week Phil!

Lol, I know, just reading about it is making me hungry...is it Saturday yet?

Thanks bro, you too.

Oh baby. The workouts been lookin dang good in here bro but the food is lookin even better! Ha ha! I love me some Polish Sausage and Kraut!

Hg

Thanks my man! I do my best. Oh man, I am so craving one right now...

can't beat the good old walk outside..fresh air and fresh blood flowing through you..it was a beautiful day out yesterday

Thanks bro! Yup, the best way to do cardio. It sure was.

Nice workouts Phil my girl and I walked along the Lake for cardio on Saturday. It was just so nice to get outside. Keep Pushin bro and we'll get an ABC goin soon

Thanks Josh! Cool, sounds nice. I love walking outside in nice weather...before we know it we will have those summer "swamp ass" days.

I will, and you do the same bro. Yup, most certainly.

Alison and I took a long walk with the puppy yesterday around the dog park. Gotta love spring!

Sounds good. What kind of dog is it?

Yes indeed, spring has sprung...hopefully I can play some softball this summer. I feel like hitting the batting cages.

Phil800101

03-24-09, 3:58 am

Friday 3/23/09

Shoulders/Calves/Abs

Seated Smith Machine Shoulder Press
135 x 12
150 x 10
165 x 8
180 x 4, then 2 more

Bent-Over DB Rear Delt Lateral Raises; Standing DB Side Lateral Raises (Alternating Sets)
20s x 12; 20s x 12
25s x 10; 25s x 10
30s x 8; 30s x 8
35s x 6; 35s x 6

DB Shrugs
100 x 8
100 x 8
100 x 8
100 x 8

Standing Calf Raises
400 x 10
400 x 10
400 x 10
400 x 10

Machine Crunches
35
35
35
35

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

A good start to what should be another good week.

Themostocles

03-24-09, 4:04 am

You do know the week starts with Monday and not Friday? Right? LOL. Nice shoulder pressing and those calves must have been pumped

Phil800101

03-24-09, 4:07 am

You do know the week starts with Monday and not Friday? Right? LOL. Nice shoulder pressing and those calves must have been pumped

Thanks Seth! I was feeling it, and I am definitely feeling it now. Oh yeah, they were burning.

Lol, now I can tell that I need to get to bed...it was a LONG night at work, what can I say?

Themostocles

03-24-09, 4:08 am

Thanks Seth! I was feeling it, and I am definitely feeling it now. Oh yeah, they were burning.

Lol, now I can tell that I need to get to bed...it was a LONG night at work, what can I say?

Well get some sleep then lol, and to be trite, we grow outside the gym, not in it

Phil800101

03-24-09, 4:09 am

Well get some sleep then lol, and to be trite, we grow outside the gym, not in it

Yup, I will be hitting the sack shortly, lol. That is the straight truth right there.

Thrawn

03-24-09, 5:52 am

Solid work in here, Phil! You are building a foundation most ppl can only dream of. Pure, honest and intense work.
I just love your journey, man.

mjsef88

03-24-09, 7:22 am

Phil, what do you think about pearl handle grips on a blued (read: dark black) Beretta 92fs Centurion?

LittleMan55

03-24-09, 8:32 am

You are going to have a hard time raising your arms after that one. Great as always Phil!

Phil800101

03-24-09, 12:06 pm

Solid work in here, Phil! You are building a foundation most ppl can only dream of. Pure, honest and intense work.
I just love your journey, man.

Thanks Bert! I'm just doing what I can to kill it day after day...but I can honestly say that I am excited to see how things are going to be many months from now when I have finished my cut and I am finally at a weight/bf % that I can be happy with...I can't wait to see the results. I appreciate the support bro.

Phil, what do you think about pearl handle grips on a blued (read: dark black) Beretta 92fs Centurion?

"Only a pimp from a cheap New Orleans whorehouse would carry a pearl-handled pistol."

Lol, j/k. Honestly, I think pearl grips look best on a chrome or stainless steel pistol...white pearl anyway. Black pearl would look sweet...but white pearl would probably look pretty cool too.

You are going to have a hard time raising your arms after that one. Great as always Phil!

Thanks Broc! Oh yeah, I am feeling it today.

Phil800101

03-24-09, 3:15 pm

Tuesday 3-24-09

Arms

DB Preacher Curls
25 x 12
30 x 10
35 x 8
40 x 6

Standing Ez-Bar Curls
40 x 12
60 x 10
80 x 8
100 x 6

Seated Hammer Curls
10s x 12
20s x 10
30s x 8
40s x 6

One-Arm Cable Pushdowns
50 x 12
60 x 10
70 x 8
80 x 6

V-Bar Cable Pullovers
100 x 12
120 x 10
140 x 8
160 x 6

Seated Machine Dips
100 x 12
150 x 10
200 x 8
220 x 6 (I tried 250, and that wasn't happening, lol).

BB Reverse Curls/BB Behind-The-Back Wrist Curls (Superset)
55 x 10; 55 x 10
55 x 10; 55 x 10
55 x 10; 55 x 10
55 x 10; 55 x 10

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Guns are smoked. I can feel it already. Best arm day I've had in awhile.

mcbeast

03-24-09, 3:26 pm

Arms must feel like bricks! Good work

Pizzalamp

03-24-09, 10:43 pm

awesome job phil!!! u killed it!!!

J Wong

03-24-09, 10:54 pm

Nice arm work man.

John-TNS

03-24-09, 11:33 pm

I like the shoulder presses and then on arm day the seated DB curls.... I am a big fan of those...

Pizzalamp

03-24-09, 11:44 pm

hot dogs ftw

Firedrake

03-25-09, 12:05 am

Great arm day, Phil -- no wonder your arms are so much bigger than mine!

Themostocles

03-25-09, 1:47 am

I could hear those guns fire from here, *BOOM*

Phil800101

03-25-09, 2:48 am

Arms must feel like bricks! Good work

Thanks Eddie! Actually, they did.

awesome job phil!!! u killed it!!!

Thanks Grant! That was the plan bro.

Nice arm work man.

Thanks boom! I am feeling it.

I like the shoulder presses and then on arm day the seated DB curls.... I am a big fan of those...

Thanks John! Me too bro, me too.

hot dogs ftw

You know it!

Great arm day, Phil -- no wonder your arms are so much bigger than mine!

Thanks Jim! Big is all relative...and nothing is ever big enough, lol.

I could hear those guns fire from here, *BOOM*

Thanks Seth! Lol, yup, that's what I was going for.

mjsef88

03-25-09, 7:40 am

"Only a pimp from a cheap New Orleans whorehouse would carry a pearl-handled pistol."

hahaha. Oh well, back to the drawing board. I still need a good IWB holster anyways.

Oh and killer arm day! Enjoy the simple things today like moving, haha.

Thrawn

03-25-09, 9:28 am

Wow! Big arm day, Phil!! Good work, brother!

Hoomgar

03-25-09, 11:01 am

Miss a day and I miss a lot! Shoulders, calves, abs and now Arms. I see high volume too! Nice workin Phil...

Hg

Phil800101

03-25-09, 2:22 pm

hahaha. Oh well, back to the drawing board. I still need a good IWB holster anyways.

Oh and killer arm day! Enjoy the simple things today like moving, haha.

Lol, that's from "Patton" in case you haven't seen it. You should get some "Thunderwear," lol. Ever seen that stuff?

Thanks bro! Oh yes, I am feeling it.

Wow! Big arm day, Phil!! Good work, brother!

Thanks Bert! They were spent by the time I was done, I am feeling the effects today.

Miss a day and I miss a lot! Shoulders, calves, abs and now Arms. I see high volume too! Nice workin Phil...

Hg

Thanks my man! By the time I wake up Saturday morning I am probably going to be feeling like I've been hit by a bus...which is always the plan.

Phil800101

03-25-09, 2:52 pm

Wednesday 3/25/09

Legs/Abs

Leg Extensions
100 x 12
120 x 10
140 x 8
160 x 6

Hack Squats
90 x 12
150 x 10
210 x 8
270 x 6

Seated Leg Press
90 x 12
180 x 10
270 x 8
360 x 6

Lying Leg Curls/Seated Leg Curls (Alternating Sets)
90 x 12; 90 x 12
110 x 10; 110 x 10
130 x 8; 130 x 8
150 x 5; 150 x 4

Stiff-Legged Deadlifts (Hamstrings were shot, and my lower back was feeling a little tight, so I took it easy on these).
135 x 8
135 x 8
136 x 8
135 x 8

Calf Extensions
270 x 8
270 x 8
270 x 8
270 x 8

Machine Crunches
40
40
40
40

Done and done. Kickass session today...hit it hard, heavy, and fast. I was done in about 45-50 minutes. Legs are fucking spent, I am most certainly going to be feeling this for the next few days.

mcbeast

03-25-09, 2:59 pm

Da-Dayum! Great work brotha.

Standing_Guard

03-25-09, 9:03 pm

Dude the pain is great I mean shit I walked with legs of stone for all days of the Arnold. Spectacular session bro, you left nothing on the table and went all in. Nice work bro, cant wait for the next ABC.

atrain11b

03-25-09, 9:21 pm

Great looking leg day there Phil, great exercise selection, and intensity. Gonna feel that, as if you never feel it any other time!

Phil800101

03-26-09, 3:16 am

Da-Dayum! Great work brotha.

Thanks Eddie! It was pretty brutal.

Dude the pain is great I mean shit I walked with legs of stone for all days of the Arnold. Spectacular session bro, you left nothing on the table and went all in. Nice work bro, cant wait for the next ABC.

Thanks Josh! Yup, I love the pain...oh yeah, I could tell. Neither can I.

Great looking leg day there Phil, great exercise selection, and intensity. Gonna feel that, as if you never feel it any other time!

Thanks my man! Oh yeah, I am feeling it now.

Thrawn

03-26-09, 8:34 am

Whooop whooooop, here comes the PAIN TRAIN!!! Phil will be waggling like a duck!!

mjsef88

03-26-09, 8:34 am

Thanks Eddie! It was pretty brutal.

That workout was totally metal *Que Skwizsgar and Toki playing an insane riff*

Hoomgar

03-26-09, 10:48 am

Nice leg thrashin bro. Smart training on those SLDL's man. Better eat big today! Ha ha!

Hg

Hoomgar

03-26-09, 10:49 am

Thanks my man! By the time I wake up Saturday morning I am probably going to be feeling like I've been hit by a bus...which is always the plan.

Ahhh, that just makes the steak and eggs taste all the better :D

Phil800101

03-26-09, 3:11 pm

Whooop whooooop, here comes the PAIN TRAIN!!! Phil will be waggling like a duck!!

Thanks Bert! Oh yeah, definitely.

That workout was totally metal *Que Skwizsgar and Toki playing an insane riff*

Thanks Matt! Lol, yes indeed it was.

Nice leg thrashin bro. Smart training on those SLDL's man. Better eat big today! Ha ha!

Hg

Thanks Hg! Yeah, that's what I figured. Saturday is cheat day, so I will be eating big then...I can't wait.

Ahhh, that just makes the steak and eggs taste all the better :D

Lol, yes it does.

Phil800101

03-26-09, 3:18 pm

Thursday 3-26-09

Chest

Incline DB Press
40s x 12
50s x 10
60s x 8
70s x 6

Flat DB Flyes
30s x 12
40s x 10
50s x 8
60s x 6

Flat DB Press/Incline DB Flyes (Superset)
30s x 12; 15s x 12
40s x 10; 25s x 10
50s x 8; 35s x 8
60s x 6; 45s x 6

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Great session today. Chest was so pumped by the end it was almost painful. I am feeling yesterday's workout today, should be worse tomorrow...or should I say better, since I fucking LOVE the pain...seriously, I really do.

mcbeast

03-26-09, 3:22 pm

Pain is good.Me love pain.SMASH!

Great workout.Always killin it brotha!

Hoomgar

03-26-09, 3:25 pm

You earned that pain, enjoy it brother ha ha!

Firedrake

03-26-09, 4:07 pm

Wednesday 3/25/09

. . .

Done and done. Kickass session today...hit it hard, heavy, and fast. I was done in about 45-50 minutes. Legs are fucking spent, I am most certainly going to be feeling this for the next few days.

And how are those wheels today, bro?

mjsef88

03-26-09, 7:16 pm

Gotta love it when the chest feels like it's going to explode.

Pizzalamp

03-26-09, 8:07 pm

u gotta be sore phil
u gotta

NJC_Manhattan

03-26-09, 8:24 pm

Phil, Phil, Phil.... What are we going to do with you and your fucking workouts! They make me feel as if I should push that much harder... Seriously great work

Themostocles

03-27-09, 1:38 am

Nice fucking way to finish off that workout, that superset had to completely destroy you chest! I can believe that you were pumped to the max

Phil800101

03-27-09, 3:33 am

Pain is good.Me love pain.SMASH!

Great workout.Always killin it brotha!

Thanks Eddie! That is always the plan bro.

You earned that pain, enjoy it brother ha ha!

Thanks my man! I will.

And how are those wheels today, bro?

They are hurting, and I wouldn't have it any other way.

Gotta love it when the chest feels like it's going to explode.

Indeed, I most definitely do.

u gotta be sore phil
u gotta

Oh I am, believe me.

Phil, Phil, Phil.... What are we going to do with you and your fucking workouts! They make me feel as if I should push that much harder... Seriously great work

Thanks bro! I am just trying to kill it every time.

Nice fucking way to finish off that workout, that superset had to completely destroy you chest! I can believe that you were pumped to the max

Thanks Seth! Oh yeah, it was awesome.

ForearmFreak

03-27-09, 4:23 pm

great work phil!!

John-TNS

03-27-09, 5:27 pm

Whats the weekend look like?

Pizzalamp

03-27-09, 5:31 pm

any hot dogs in store for the cheat meal?

sanga

03-27-09, 5:38 pm

You gotta love the pain, soreness rules, lol

LittleMan55

03-27-09, 5:38 pm

Great chest day Phil... When you have a cheat meal this weekend eat something for me!

Phil800101

03-28-09, 3:03 am

great work phil!!

Thanks bro! I am feeling it today.

Whats the weekend look like?

Taking it easy. Getting some stuff done too.

any hot dogs in store for the cheat meal?

Maybe...not sure yet, lol.

You gotta love the pain, soreness rules, lol

Yes indeed it does.

Great chest day Phil... When you have a cheat meal this weekend eat something for me!

Thanks Broc! Will do bro.

Phil800101

03-28-09, 3:08 am

Friday 3/27/09

Afternoon: Back/Calves/Abs

Assisted Pull-Ups
150 x 6
150 x 6
150 x 6
150 x 6

Hyperextensions
BW x 12
BW x 12
BW x 8
BW x 12

One-Arm Plate-Loaded Seated Rows
60 x 12
70 x 10
80 x 8
90 x 6

T-Bar Rows
75 x 12
100 x 10
125 x 8
150 x 6

BB Deadlifts
135 x 12
135 x 12
135 x 12
135 x 12

Leg Press Calf Raises
450 x 25
450 x 25
450 x 25
450 x 25

Machine Crunches
35
35
35
35

Evening: Cardio

60 Minutes, Treadmill
First 30 Minutes: 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).
Second 30 Minutes: 0 Incline, 3 speed.

And thus ends the week. I am really feeling it, and I know that I will be feeling it even moreso tomorrow.

ForearmFreak

03-28-09, 10:33 am

Nice work in here phil..enjoy the weekend!!

Thrawn

03-28-09, 12:03 pm

Big Phil doing BIG volume!! Nice one, brother, enjoy the weekend! Eat up and rest up!

mjsef88

03-28-09, 12:55 pm

Nice job man. Enjoy that rest, you've definately earned it.

Phil800101

03-28-09, 1:56 pm

Nice work in here phil..enjoy the weekend!!

Thanks bro! I will...today is cheat day!

Big Phil doing BIG volume!! Nice one, brother, enjoy the weekend! Eat up and rest up!

Thanks Bert! I am feeling it today, and I love it. Will do, that is the plan!

Nice job man. Enjoy that rest, you've definately earned it.

Thanks Matt! Oh I most definitely will. I think I might get myself some Steak N' Shake here in a bit...mmm.

scals

03-28-09, 6:18 pm

Real nice back work Phil.

Lethal_Banana

03-28-09, 6:22 pm

Wow! That's some nice back work right there! Gotta love those assisted pull ups :)

Keep it up!

Cheers,
LB

Phil800101

03-29-09, 2:05 pm

Real nice back work Phil.

Thanks Steve! I was feeling it yesterday, and still am.

Wow! That's some nice back work right there! Gotta love those assisted pull ups :)

Keep it up!

Cheers,
LB

Thanks bro! Yup, they are great. I appreciate the support.

Phil800101

03-29-09, 2:10 pm

Saturday 3/28/09

Rest

Ah, cheat day! Slept in and took it easy all day. Hit the store for a few things, and then went to Steak N' Shake for some drive-thru. Took that home, smashed it down, and felt disgustingly full...took a nap on the couch afterwards, lol. Several hours later went out and got some Thai food. After that went home for a bit, then went and hung out with my friend and his wife for a few hours. Went home, did pretty much nothing, and went to bed late. All in all a good day.

Phil800101

03-29-09, 2:12 pm

Sunday 3/29/09

Cardio

30 Minutes, Treadmill
0 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Now I have work in a few hours, my week begins anew...

Planning on changing up the split. I'm going to swap shoulder and chest days. This will give me a day in between my major body parts, plus I figure it's time to change things up a bit.

So now the split will look like this:

Monday- Chest/Calves/Abs, Cardio
Tuesday- Arms, Cardio
Wednesday- Legs/Abs
Thursday- Shoulders, Cardio
Friday- Back/Calves/Abs, Cardio
Saturday- Off
Sunday- Cardio Only

Themostocles

03-29-09, 3:46 pm

Solid looking split Phil, hope it shocks some new growth for you

diesel1976

03-29-09, 3:51 pm

Like the look of the new split big man. Progress forthcoming ;D

LittleMan55

03-29-09, 7:19 pm

Good sounding cheats Phil...

I like the looks of the new split!

J Wong

03-29-09, 9:36 pm

Phil800101

03-30-09, 2:50 am

Solid looking split Phil, hope it shocks some new growth for you

Thanks T! I hope so too.

Like the look of the new split big man. Progress forthcoming ;D

Thanks Matt! That is the plan, we shall see.

Good sounding cheats Phil...

I like the looks of the new split!

Thanks Broc! It's actually my old split, I switched it out when I felt that the shoulders were lacking. Now I want to bring up my chest, and this way my chest won't be sore on back day.

Oh man, I felt like I was going to puke. I guess that's a good sign, must mean the diet is working.

Looks good man. Man up and do an intense cardio session after legs. ha, just kiddin

Thanks boom! Lol, yeah right. Leg day is cardio in and of itself.

Lethal_Banana

03-30-09, 3:39 am

That split looks nice man, just make sure to eat so you won't be hurting too much after a week or two!

Cheers,
LB

ForearmFreak

03-30-09, 10:31 am

looks like a good split, changing things up will only shock your body..and produce new results!!

Hoomgar

03-30-09, 12:02 pm

And thus ends the week. I am really feeling it, and I know that I will be feeling it even moreso tomorrow.

What a week it was! You posted this after 3:00 AM!?!?! ha ha

Saturday 3/28/09

Rest

Ah, cheat day! Slept in and took it easy all day. Hit the store for a few things, and then went to Steak N' Shake for some drive-thru. Took that home, smashed it down, and felt disgustingly full...took a nap on the couch afterwards, lol. Several hours later went out and got some Thai food. After that went home for a bit, then went and hung out with my friend and his wife for a few hours. Went home, did pretty much nothing, and went to bed late. All in all a good day.

Life is good :)

New split looks good bro, time for a new week man.

Hg

Phil800101

03-30-09, 2:10 pm

That split looks nice man, just make sure to eat so you won't be hurting too much after a week or two!

Cheers,
LB

Thanks LB! Will do bro, I'm keeping the protein high and the ratios good. Gotta make this gut go away.

looks like a good split, changing things up will only shock your body..and produce new results!!

Thanks bro! Yup, that is the plan.

What a week it was! You posted this after 3:00 AM!?!?! ha ha

Life is good :)

New split looks good bro, time for a new week man.

Hg

Thanks my man! Lol, I work until 12am Su-Th, so I am a true night owl. Yup, 'twas a good weekend. I think so, yes indeed it is.

Phil800101

03-30-09, 2:14 pm

Monday 3/30/09

Chest/Calves

Plate-Loaded HS Incline Press
90 x 12
140 x 10
180 x 8
140 x 10
90 x 12

Seated Cable Flyes
40 x 12
60 x 10
80 x 8
60 x 10
40 x 12

Seated Chest Press (Dropset)
250 x 6, 200 x 6, 150 x 8, 100 x 10, 50 x 16

Pec Deck (Dropset)
150 x 4, 120 x 4, 90 x 8, 60 x 8, 30 x 16

Seated Calf Raises
150 x 8
150 x 10
150 x 8
150 x 8
150 x 10

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Great session today. I had a killer pump, and my chest is fried. Got it all done (not counting cardio) in about 30-35 minutes. I think I might have slightly strained an abdominal muscle, so I am laying off the ab work this week to be safe.

Lethal_Banana

03-30-09, 2:36 pm

Woot! Someone who doesn't do BB bench presses for chest :P I'd recommend supersetting incline DB Bench Presses and incline DB Flyes! One of my favorites.

Cheers,
LB

scals

03-30-09, 2:48 pm

Solid work on the chest Phil. Great job.

Hoomgar

03-30-09, 2:59 pm

Smashing the chest into submission. Solid work brother.

Hg

NJC_Manhattan

03-30-09, 3:20 pm

Nice session phil

Themostocles

03-31-09, 1:40 am

Hope the ab heals up quick, but great job killing that chest

Phil800101

03-31-09, 3:33 am

Woot! Someone who doesn't do BB bench presses for chest :P I'd recommend supersetting incline DB Bench Presses and incline DB Flyes! One of my favorites.

Cheers,
LB

Thanks LB! Lol, I do them, just not every time. Oh yes, thst is a killer superset.

Solid work on the chest Phil. Great job.

Thanks Steve! I know I will be feeling it tomorrow.

Smashing the chest into submission. Solid work brother.

Hg

Thanks my man! It was toast when I was finished.

Nice session phil

Thanks bro! Chest is smoked.

Hope the ab heals up quick, but great job killing that chest

Thanks Seth! It's feeling much better today, but I figure I should play it safe just to be sure. I don't want to tuen a strain into a hernia or something.

machineman

03-31-09, 3:57 am

don't know how I missed this! good work in here, man.....

J Wong

03-31-09, 6:57 am

Nice work on the chest. Sucks about the ab man, good call skipping abs this week.

Toni69

03-31-09, 7:48 am

do you really like those machine presses and HS machines? I dont! I never use them, they just dont give me what I get out of free weights or cables even. Maybe its a chick thing?

Looks like you had a great chest regardless so thats all that matters. I do love that Im able to hit bench press again..got a ways to go before Im at my max of 185 again, but 155 is creeping along with 4 reps...Im right behind ya...yea right! LOL

mcbeast

03-31-09, 3:34 pm

Good work pal!

mjsef88

03-31-09, 6:16 pm

Good call with the abs. They tend to heal up quick, just watch out on leg day.

Seated cable flys FTW!

John-TNS

03-31-09, 10:34 pm

I think I did the same thing with the abdominal strain man.... I just started doing light leg lifts the past few workouts. Be safe man!

Phil800101

04-01-09, 3:11 am

don't know how I missed this! good work in here, man.....

Thanks bro! I appreciate the support!

Nice work on the chest. Sucks about the ab man, good call skipping abs this week.

Thanks boom! I can tell it is feeling better, but I still get a twinge every now and then.

do you really like those machine presses and HS machines? I dont! I never use them, they just dont give me what I get out of free weights or cables even. Maybe its a chick thing?

Looks like you had a great chest regardless so thats all that matters. I do love that Im able to hit bench press again..got a ways to go before Im at my max of 185 again, but 155 is creeping along with 4 reps...Im right behind ya...yea right! LOL

Thanks Toni! Yeah, I like em' for variety. I really like doing dropsets/supersets with em.' They work really well for doing pressing while flying solo sans spot.

It's all relative...if you compare body weight, what you are doing would be like me repping 350+ for 4, so I would actually say that pound for pound your chest kicks my chest's ass, lol.

Good work pal!

Thanks Eddie! I am feeling it today.

Good call with the abs. They tend to heal up quick, just watch out on leg day.

Seated cable flys FTW!

Thanks Matt! Yup, will do. Oh yes, I love them.

I think I did the same thing with the abdominal strain man.... I just started doing light leg lifts the past few workouts. Be safe man!

Thanks John! Yup, will do. How is your ab feeling?

Phil800101

04-01-09, 3:17 am

Tuesday 3/31/09

Arms

Plate-Loaded Preacher Curls
50 x 12
60 x 10
70 x 8
60 x 10
50 x 12

Smith Machine CGBP
135 x 12
155 x 10
175 x 8
155 x 10
135 x 12

Concentration Curls
25 x 12
30 x 10
35 x 6
20 x 7
25 x 7

Floor Skullcrushers
70 x 12
80 x 10
90 x 8
80 x 10
70 x 12

Standing Cable Curls (Dropset)
150 x 8, 130 x 6, 110 x 4, 90 x 4, 70 x 6

V-Bar Cable Pushdowns (Dropset)
150 x 12, 130 x 8, 110 x 8, 90 x 10, 70 x 12

Cardio- Incline Treadmill
30 Minutes, 5 Incline, 3-3.5 Speed (mostly 3.5, but some 3 at the beginning/end).

Forearms (During Cardio)

Grippers (Reps)
100 x 20
150 x 15
200 x 10
150 x 15
100 x 20

Grippers (Static Holds)
100 x 30 seconds
150 x 20 seconds
200 x 10 seconds
150 x 20 seconds
100 x 30 seconds

Another great arm session today. I am really feeling it now.

Out like a lamb my ass, I think this workout shows that that old proverb is bullshit.