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Phil800101
08-24-09, 2:13 pm
Are you done now? I mean, I think I need a few Torrent shakes after all this catch up in here LOL! J/K bro, seriously good to see that you've been hard at it like this even while life is busy.

Hg

Lol, thanks Mark! Yup, all caught up. I'm just trying to kill it day in and day out, without letting things get in my way.

Hoomgar
08-24-09, 2:25 pm
kill it day in and day out, without letting things get in my way.

Money!!!

Phil800101
08-24-09, 3:05 pm
Money!!!

Right on!

scals
08-24-09, 3:15 pm
Lookin solid in here Phil. Keep up the great work.

C.Coronato
08-24-09, 4:08 pm
Looking good and strong Phil. Im excited to see how the Iron Man works out.

Firedrake
08-24-09, 4:12 pm
Wow, Phil! That's quite a week of work!

How's the carb/calorie thing working for you? I know you want to lose some fat, but trying to keep muscle is a challenge.

LittleMan55
08-24-09, 4:12 pm
Great back day Phil! Keep working hard bro...

Themostocles
08-25-09, 1:52 am
Life being busy or not, you are always hard at it. THose are some excellent workouts Phil.

Phil800101
08-25-09, 2:17 pm
Lookin solid in here Phil. Keep up the great work.

Thanks Steve! Will do.


Looking good and strong Phil. Im excited to see how the Iron Man works out.

Thanks bro! Doing what I can. Me too!


Wow, Phil! That's quite a week of work!

How's the carb/calorie thing working for you? I know you want to lose some fat, but trying to keep muscle is a challenge.

Thanks Jim! It was killer. So far so good, still dialing it in. I think I have it figured out though. Basically I found that I needed more carbs (complex carbs) than what I was getting. I'm less hungry and I have more energy, and from what I can see I'm losing fat while maintaining muscle. Time will tell though, and of course there will be adjustments to be made.


Great back day Phil! Keep working hard bro...

Thanks Broc! Will do my man.


Life being busy or not, you are always hard at it. THose are some excellent workouts Phil.

Thanks Seth! I'm trying to not let anything get in my way.

atrain11b
08-25-09, 2:22 pm
Awesome looking back day, very nice back extensions. Love the rep count on those!

Phil800101
08-25-09, 2:27 pm
Tuesday 08/25/09

Chest

Flat BB Bench Press (No Spotter, Cost Me Some Reps; 45 Seconds Of Rest In Between Sets)
Warmups with bar
135 x 12
135 x 12
135 x 10
135 x 8
95 x 16
Bar x 10

Flat DB Flyes (45 Seconds Of Rest In Between Sets)
30s x 16
30s x 16
30s x 12
30s x 10
15s x 12

Hammer Strength Plate-Loaded Incline Chest Press (Burnout)
90 x 20

Incline DB Flyes (Burnout)
20s x 16

Cardio- 30 Minutes On The Dreadmill

Done and done. Trying to do a high rep-short rest week. Lately I've been trying to up the intensity of my workouts, to focus more on endurance as opposed to raw strength. I'm still working out the kinks, but I've almost got it all worked out.

Phil800101
08-25-09, 2:28 pm
Awesome looking back day, very nice back extensions. Love the rep count on those!

Thanks bro! I'm still feeling it. Yeah, I recently discovered that machine, and so far I like it. Adds some nice variety to lower back work.

C.Coronato
08-25-09, 3:29 pm
Keep it up brotha Phil. Hell yea.

Firedrake
08-25-09, 3:33 pm
It looked like a good session to me, Phil. It's a lot like the stuff Rage had me doing when I was cutting!

mcbeast
08-25-09, 10:43 pm
Solid session. Kept the blood flowin with that short rest.

Themostocles
08-26-09, 1:22 am
SOme serious volume today, really blow up that chest

Hoomgar
08-26-09, 10:47 am
Good lookin chest workout bro. I hate workin chest without a spotter. I know how that is. Def can't go for the reps without a good spot.

Phil800101
08-26-09, 2:17 pm
Keep it up brotha Phil. Hell yea.

Thanks TTL! Will do bro.


It looked like a good session to me, Phil. It's a lot like the stuff Rage had me doing when I was cutting!

Thanks Jim! Yup, works well for that purpose.


Solid session. Kept the blood flowin with that short rest.

Thanks Eddie! Indeed I did.


SOme serious volume today, really blow up that chest

Thanks T! It is sore as hell today.


Good lookin chest workout bro. I hate workin chest without a spotter. I know how that is. Def can't go for the reps without a good spot.

Thanks Mark! Yup, but you gotta do what you gotta do.

Phil800101
08-26-09, 2:19 pm
On 08/18, I forgot to add that I did a burnout set of hammer curls, and a burnout set of machine tricep extensions. Didn't write down the weights/reps. Just adding that for the sake of accuracy.

Phil800101
08-26-09, 2:26 pm
Wednesday 08/26/09

Arms

Standing BB Curls (60 Sec Rest B/W Sets)
50 x 20
50 x 18
50 x 16
50 x 12
30 x 20

Machine Tricep Extensions (45 Sec Rest B/W Sets)
50 x 20
50 x 20
50 x 20
50 x 20
30 x 100

Machine Preacher Curls (45 Sec Rest B/W Sets)
50 x 20
50 x 14
50 x 12
50 x 10
30 x 12

Seated Plate-Loaded Machine Dips (45 Sec Rest B/W Sets)
90 x 16
90 x 16
90 x 16
90 x 16
70 x 20

Concentration Curls (Burnout)
15 x 30

Rope Tricep Extensions (Burnout)
80 x 30

Cardio- 30 Minutes On The Dreadmill

Firedrake
08-26-09, 6:27 pm
That's a great way to fry your arms! Good work!

C.Coronato
08-27-09, 3:18 pm
Simple, but looking good brother. Big guns!

Themostocles
08-28-09, 1:12 am
Damn man, whats with the killer volume?

sanga
08-28-09, 3:15 am
Good hardcore stuff in here as normal mate!

LittleMan55
08-28-09, 7:08 am
Great arm work Phil!

Pizzalamp
08-30-09, 9:47 pm
Great arm work Phil!

x2000000000000000000000000000

Phil800101
08-31-09, 4:31 am
That's a great way to fry your arms! Good work!

Thanks Jim! Yup, they were spent.


Simple, but looking good brother. Big guns!

Thanks bro! It was killer.


Damn man, whats with the killer volume?

Thanks T! Lol, just switching shit up.


Good hardcore stuff in here as normal mate!

Thanks Paul! I do what I can.


Great arm work Phil!

Thanks Broc! The guns were spent.


x2000000000000000000000000000

Thanks Grant! Lol, they were toasted by the end.

Phil800101
08-31-09, 4:32 am
I'll get caught up with my workouts tomorrow...I'm tired, and I don't wanna dig out my log book, lol.

machineman
08-31-09, 6:06 am
solid workouts, Phil.....keep up the hard work, bro!!

J Wong
08-31-09, 9:01 am
I'll get caught up with my workouts tomorrow...I'm tired, and I don't wanna dig out my log book, lol.

You've had some solid workouts Phil. Looking forward to the newer ones.

McFly
08-31-09, 12:59 pm
damn phil! i get out of breath just reading your workouts!

Phil800101
08-31-09, 1:37 pm
solid workouts, Phil.....keep up the hard work, bro!!

Thanks Bob! Will do bro.


You've had some solid workouts Phil. Looking forward to the newer ones.

Thanks my man! I do what I can.


damn phil! i get out of breath just reading your workouts!

Thanks bro! Lol, and I get out of breath doing them, lol.

Phil800101
08-31-09, 1:41 pm
Thursday 08/27/09

Shoulders

Seated Machine Shoulder Press (45 Second Rest Between Sets)
75 x 20
75 x 20
75 x 16
75 x 18
50 x 20

Seated Machine Side Lateral Raises (45 Second Rest Between Sets)
50 x 16
50 x 16
50 x 14
50 x 12
40 x 11

Seated Machine Rear Delt Rows (45 Second Rest Between Sets)
100 x 20
100 x 14
100 x 15
100 x 12
80 x 20

Plate-Loaded Machine Shrugs (Burnout Sets)
90 x 26
90 x 20

Phil800101
08-31-09, 1:42 pm
Friday 08/28/09

Rest

Took the day off to rest up for the Ironman at the Chicago ABC on Saturday.

Phil800101
08-31-09, 1:45 pm
Saturday 08/29/09

ABC Iron Man

Bench Press
Warmup sets
225 x 7

Squat
Warmup sets
225 x 16

Deadlifts
Warmup sets
225 x 22

Total: 45

I did alot better than I expected. Goal for next time is at least 50, but pushing for 60.

Wide Grip Cable Lat Pulldowns (Short Rest Between Sets)
90 x 20
90 x 20
90 x 20
90 x 16

Done and done. We were all spent, so we called it a day and grabbed some food.

Phil800101
08-31-09, 1:45 pm
Sunday 08/30/09

Rest

Slept in, woke up, went to work. Came home. Sigh.

Phil800101
08-31-09, 1:49 pm
Monday 08/31/09

Chest

Hammer Strength Incline Plate-Loaded Press (Dropset)
230 x 6, 180 x 8, 140 x 6, 90 x 6

Seated Machine Chest Press (Dropset)
200 x 12, 160 x 8, 120 x 8, 80 x 10

Incline DB Flyes (Dropset)
35s x 12, 25s x 10, 15s x 12

Pec Deck (Dropset)
150 x 8, 120 x 6, 90 x 6, 60 x 6

Cardio- 30 Minutes On The Dreadmill, Fast Walk

And thus begins dropset week.

Firedrake
08-31-09, 1:54 pm
Talk about a pump -- you must've been positively bursting at the end of those dropsets!

Great stuff!

Phil800101
08-31-09, 2:01 pm
Talk about a pump -- you must've been positively bursting at the end of those dropsets!

Great stuff!

Thanks Jim! It was pretty killer, and my chest is spent.

ForearmFreak
08-31-09, 8:50 pm
my heart is racing reading those sets...nice work on keeping up the tempo

Themostocles
09-01-09, 2:54 am
Can you feel that fascia stretching from those killer pumps?

Phil800101
09-01-09, 3:35 am
my heart is racing reading those sets...nice work on keeping up the tempo

Thanks bro! It was pretty intense.


Can you feel that fascia stretching from those killer pumps?

Thanks T! My chest was destroyed.

krazyassmexican
09-01-09, 8:39 am
holy cow man, i am fuckin impressed by all the strenght you have gained, what are you on bro? lol JK my man, i miss ya

J Wong
09-01-09, 10:04 am
Wow, great work in those past workouts. Iron Man ABC sounded fun. The chest workout looked brutal. Way to get in your lifting and cardio at the same time! haha

C.Coronato
09-01-09, 11:20 am
Looking good Phil, lots of work brother.

Phil800101
09-01-09, 2:08 pm
holy cow man, i am fuckin impressed by all the strenght you have gained, what are you on bro? lol JK my man, i miss ya

Thanks Will! I'm just doing the best I can.


Wow, great work in those past workouts. Iron Man ABC sounded fun. The chest workout looked brutal. Way to get in your lifting and cardio at the same time! haha

Thanks boom! It was awesome...and yes it was brutal. Lol, yeah.


Looking good Phil, lots of work brother.

Thanks TTL! I'm just trying to kill it day in and day out.

Phil800101
09-01-09, 2:14 pm
Tuesday 09/01/09

Arms

Plate-Loaded Preacher Curls (Dropset)
90 x 6, 75 x 6, 60 x 6, 45 x 6

Machine Tricep Extensions (Dropset)
110 x 6, 90 x 8, 70 x 10, 50 x 12

Hammer Curls (Dropset)
40s x 10, 35s x 6, 30s x 4, 20s x 6

V-Bar Cable Pushdowns (Dropset)
160 x 10, 140 x 8, 120 x 8, 100 x 8

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

Rope Tricep Extensions (Dropset)
160 x 6, 140 x 8, 120 x 8, 100 x 6

Cardio- Street, 30 Minutes
Walked/jogged around my neighborhood.

Guns are smoked. Entire workout took 30-40 minutes, not counting the cardio of course.

Firedrake
09-01-09, 2:18 pm
Nice work, Phil! Your arms have to be growing!

Hoomgar
09-01-09, 2:54 pm
Crazy work Phil. That ABC Iron man sounded killer. I see dropset week is well under way in here too. Keep it rolling my man. BIG things are happening for ya.

Hg

Themostocles
09-02-09, 1:15 am
What was that? I couldn't hear you over the sounds of those guns!

Phil800101
09-02-09, 1:41 pm
Nice work, Phil! Your arms have to be growing!

Thanks Jim! Oh yeah, they are sore today.


Crazy work Phil. That ABC Iron man sounded killer. I see dropset week is well under way in here too. Keep it rolling my man. BIG things are happening for ya.

Hg

Thanks Mark! It was awesome. Yup yup, will do.


What was that? I couldn't hear you over the sounds of those guns!

Thanks T! Lol, it was pretty sick.

Phil800101
09-02-09, 1:45 pm
Wednesday 09-02-09

Legs

Leg Extensions (Dropset)
150 x 10, 130 x 10, 110 x 10, 90 x 6

Lying Leg Curls (Dropset)
150 x 6, 130 x 7, 110 x 6, 90 x 4

Hack Squats (Dropset)
230 x 8, 180 x 6, 140 x 6, 90 x 10

Leg Press (Dropset)
450 x 10, 360 x 6, 270 x 6, 180 x 16

DB Stiff-Legged Deadlifts (Dropset)
60s x 8, 50s x 8, 40s x 4, 30s x 6

Standing Calf Raises (Dropset)
150 x 8, 135 x 8, 120 x 8, 105 x 16

Entire session took approximately 35-40 minutes. Man oh man, my legs are fucking done. I love it.

mjsef88
09-02-09, 6:09 pm
SMASHING leg day!

Themostocles
09-02-09, 11:04 pm
What? No squats? LOL Great leg work Phil, enjoy the sutas

J Wong
09-02-09, 11:22 pm
I thought my legs were sore... I bet compared to you my legs feel 100% LOL

sanga
09-03-09, 7:48 am
Wednesday 09-02-09

Legs

Leg Extensions (Dropset)
150 x 10, 130 x 10, 110 x 10, 90 x 6

Lying Leg Curls (Dropset)
150 x 6, 130 x 7, 110 x 6, 90 x 4

Hack Squats (Dropset)
230 x 8, 180 x 6, 140 x 6, 90 x 10

Leg Press (Dropset)
450 x 10, 360 x 6, 270 x 6, 180 x 16

DB Stiff-Legged Deadlifts (Dropset)
60s x 8, 50s x 8, 40s x 4, 30s x 6

Standing Calf Raises (Dropset)
150 x 8, 135 x 8, 120 x 8, 105 x 16

Entire session took approximately 35-40 minutes. Man oh man, my legs are fucking done. I love it.


Now this is what I`m talking about, this is the way to train legs, I do this and love it but your mind goes numb before your quads so you have to force it to go through it, lol

Great stuff mate.

Phil800101
09-03-09, 1:48 pm
SMASHING leg day!

Thanks Matt! Indeed it was.


What? No squats? LOL Great leg work Phil, enjoy the sutas

Thanks Seth! Can't do em' every week, lol...will do bro.


I thought my legs were sore... I bet compared to you my legs feel 100% LOL

Thanks boom! SUTAS hasn't set in just yet, but I can tell it's coming.


Now this is what I`m talking about, this is the way to train legs, I do this and love it but your mind goes numb before your quads so you have to force it to go through it, lol

Great stuff mate.

Thanks Paul! Oh yeah, it's pretty crazy. My legs were absolutely destroyed by the end.

Phil800101
09-03-09, 2:00 pm
Thursday 09/03/09

Shoulders

DB Front Raises (Dropset)
35s x 8, 30s x 6, 25s x 8, 20s x 8

Standing DB Side Lateral Raises (Dropset)
35s x 8, 30s x 8, 25s x 8, 20s x 8

Bent-Over Rear Delt Lateral Raises (Dropset)
35s x 8, 30s x 8, 25s x 8, 20s x 8

Plate-Loaded Machine Shrugs (Dropset)
360 x 4, 270 x 6, 180 x 8, 90 x 12

Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked a warm-up lap, then jogged/walked 1.5 miles, then walked a cool-down lap.

Fast and furious today...the entire session, minus cardio of course, took approximately 15-17 minutes.

We discovered an old asphalt running track that goes around the entire perimeter of the gym parking lot. The gym is part of a whole shopping center, so the track is pretty big. We figure it's about 1/2 mile long, given our lap times compared to the 1/4 mile high school track we had been using. It's beat up and uneven in places, but we really like it. Sure beats running on the street.

Firedrake
09-03-09, 2:01 pm
N-i-i-ice dropsets! I gotta admit, I'm a treadmill person, because I can just sort of close my eyes and trance out. Whatever gets it done is good for you!

Hoomgar
09-03-09, 2:03 pm
Fast and furious today...the entire session, minus cardio of course, took approximately 15-17 minutes.


Dood! Mad props. That is some intensity there!

Hg

Phil800101
09-03-09, 2:03 pm
N-i-i-ice dropsets! I gotta admit, I'm a treadmill person, because I can just sort of close my eyes and trance out. Whatever gets it done is good for you!

Thanks Jim! It was brutal. I like the treadmill for walking, but for running/jogging I absolutely hate the dreadmill...so much better on a track or in the street.

Phil800101
09-03-09, 2:04 pm
Dood! Mad props. That is some intensity there!

Hg

Thanks Mark! Intense and brutal, I am feeling it already.

Hoomgar
09-03-09, 2:06 pm
Thanks Mark! Intense and brutal, I am feeling it already.

I believe it. Thats a steak dinner for sure if I ever saw one!

Themostocles
09-04-09, 1:10 am
Fast and intense FTW

Phil800101
09-04-09, 7:01 pm
I believe it. Thats a steak dinner for sure if I ever saw one!

Mmmm....steak.


Fast and intense FTW

Thanks Seth! Yup.

Phil800101
09-05-09, 4:10 am
Friday 09/04/09

Back

Seated Cable Rows (Dropset)
150 x 12, 120 x 10, 90 x 8, 60 x 12

Wide Grip Cable Lat Pulldowns (Dropset)
150 x 10, 120 x 8, 90 x 10, 60 x 20

Lower Back Extension Machine (Dropset)
250 x 8, 200 x 10, 150 x 24, 100 x 50

T-Bar Rows (Dropset)
180 x 4, 135 x 6, 90 x 8, 45 x 12

Hammer Strength Plate-Loaded Pullover Machine (Dropset)
200 x 5, 170 x 7, 140 x 9, 110 x 16

Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked a warm-up lap, then jogged/walked 1.5 miles, then walked a cool-down lap.

Hit it and quit it today...went nice and fast...the entire session, minus cardio, took approximately 30 minutes. And thus ends dropset week...

Pizzalamp
09-05-09, 7:38 am
great end to dropset week
damn good work phil and it sounds like u moved at a deamons pace

have a good weekend

Phil800101
09-06-09, 2:33 pm
great end to dropset week
damn good work phil and it sounds like u moved at a deamons pace

have a good weekend

Thanks Grant! Oh yeah, I've been feeling it since then. Yup, it was pretty intense.

Phil800101
09-06-09, 2:37 pm
Saturday 09/05/09

Rest?

Got up early, and then my brother and I headed down to St. Louis for the Illinois-Missouri game. Illinois played like complete shit, they flat-out embarassed themselves on the field. Hopefully this is just a fluke, and not a preview of what we have in store for the rest of this season. Anyway, we went and grabbed some food afterwards, and then headed home. Got home late and crashed, I was absolutely exhausted.

Firedrake
09-06-09, 2:52 pm
Great looking dropsets and back day! Sorry the game was so full of suckage . . .

Themostocles
09-08-09, 12:17 am
Well I can't complain about Missouri winning lol. Much less spanking Illinois :D

Phil800101
09-08-09, 2:16 pm
Great looking dropsets and back day! Sorry the game was so full of suckage . . .

Thanks Jim! I was feeling it over the weekend. Hopefully this weekend will be much better.


Well I can't complain about Missouri winning lol. Much less spanking Illinois :D

No comment...

Phil800101
09-08-09, 2:17 pm
Sunday 09/06/09

Rest

Slept in, went to work a few hours later. Came home.

Phil800101
09-08-09, 2:18 pm
Monday 09/07/09

Rest

Went to my parents' house for breakfast, relaxed for a few hours, then went to work.

Phil800101
09-08-09, 3:19 pm
Tuesday 09/08/09

Chest/Biceps

Flat DB Bench Press
50s x 12
60s x 10
70s x 8
80s x 6

Flat DB Flyes
30s x 12
40s x 10
50s x 8
60s x 5

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

Standing BB Curls
40 x 12
60 x 10
80 x 8
100 x 6


Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked a warm-up lap, then jogged/walked 1.5 miles, then walked a cool-down lap.

Hoomgar
09-08-09, 3:36 pm
Solid work big Phil. I am seeing a lot of us doing those Hammer curls lately. Seems to be catching on. Good stuff!

Hg

Themostocles
09-09-09, 1:48 am
No comment...

Im a Missouri boy, can't be helped.

Grat work on that chest, strong flyes!

Pizzalamp
09-09-09, 7:06 am
vvery good work chi town phil
Tuesday 09/08/09

Chest/Biceps

Flat DB Bench Press
50s x 12
60s x 10
70s x 8
80s x 6

Flat DB Flyes
30s x 12
40s x 10
50s x 8
60s x 5

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

Standing BB Curls
40 x 12
60 x 10
80 x 8
100 x 6


Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked a warm-up lap, then jogged/walked 1.5 miles, then walked a cool-down lap.

C.Coronato
09-09-09, 2:56 pm
Looking good my man, keep up the work!

Phil800101
09-15-09, 1:16 pm
Solid work big Phil. I am seeing a lot of us doing those Hammer curls lately. Seems to be catching on. Good stuff!

Hg

Thanks Mark! I love em.'


Im a Missouri boy, can't be helped.

Grat work on that chest, strong flyes!

Thanks Seth! My chest was sore all week afterwards.


vvery good work chi town phil

Thanks Grant! Nothing fancy, but it got the job done.


Looking good my man, keep up the work!

Thanks TTL! Will do bro.

Firedrake
09-15-09, 7:27 pm
Great arm day, Phil -- they're gonna get BIG if you're not careful . . . <grin> I'm loving the Hammer Curls, too!

scals
09-15-09, 9:22 pm
Strong chest/bis day Phil. Keep working hard.

Phil800101
09-27-09, 2:56 am
Great arm day, Phil -- they're gonna get BIG if you're not careful . . . <grin> I'm loving the Hammer Curls, too!

Thanks Jim! Lol, I'll be careful of that.


Strong chest/bis day Phil. Keep working hard.

Thanks Steve! Will do bro.

Phil800101
09-27-09, 3:00 am
Hey everybody. Sorry for the lack of updates. I've been busy lately (what else is new) and I've taken some much needed time off to rest and recover...I was feeling pretty beat up and was tired all the time, figured I needed a break. I have one more week off (I'll be out of town at N-SSA Fall Nationals next week), and then I'll be back at it.

As I write this I'm in Columbus, OH (at the same hotel I stay at when I go to the Arnold no less) after watching Illinois embarass themselves against OSU. So, I'll get this log up to date after I get back.

Ragnar13
09-27-09, 9:44 am
Nice to hear from ya Phil! Do y think we might be able to swing an ABC in before years end?
Know that alot of us got tight, insane schedules. Enjoy the rest/recovery!

Hoomgar
09-29-09, 2:03 pm
Hey everybody. Sorry for the lack of updates. I've been busy lately (what else is new) and I've taken some much needed time off to rest and recover...I was feeling pretty beat up and was tired all the time, figured I needed a break. I have one more week off (I'll be out of town at N-SSA Fall Nationals next week), and then I'll be back at it.

As I write this I'm in Columbus, OH (at the same hotel I stay at when I go to the Arnold no less) after watching Illinois embarass themselves against OSU. So, I'll get this log up to date after I get back.

Good to hear from you Phil. Glad to hear you took a much needed rest man.

Pizzalamp
09-29-09, 8:59 pm
come baaaaaaaack philllllll
Hey everybody. Sorry for the lack of updates. I've been busy lately (what else is new) and I've taken some much needed time off to rest and recover...I was feeling pretty beat up and was tired all the time, figured I needed a break. I have one more week off (I'll be out of town at N-SSA Fall Nationals next week), and then I'll be back at it.

As I write this I'm in Columbus, OH (at the same hotel I stay at when I go to the Arnold no less) after watching Illinois embarass themselves against OSU. So, I'll get this log up to date after I get back.

Themostocles
09-30-09, 1:09 am
Hope the rest is doing you good,, and are enjoying it!

Phil800101
10-11-09, 2:12 pm
Nice to hear from ya Phil! Do y think we might be able to swing an ABC in before years end?
Know that alot of us got tight, insane schedules. Enjoy the rest/recovery!

Thanks for stopping by bro! Did you see the thread? We have a big multi-state one coming up on November 21st.


Good to hear from you Phil. Glad to hear you took a much needed rest man.

Thanks Mark! Yup, and now I'm back on the grind.


come baaaaaaaack philllllll

Lol, thanks Grant!


Hope the rest is doing you good,, and are enjoying it!

Thanks Seth! Yup, it was needed.

Phil800101
10-11-09, 2:17 pm
I should FINALLY be updating sometime here within the next day or two. Hopefully.

Firedrake
10-11-09, 2:28 pm
I should FINALLY be updating sometime here within the next day or two. Hopefully.

Ehh, I'll believe it when I see it. <grin> Thanks for stopping by my Journey!

As for hotels: I just reserved my room for the Arnold, at the Crowne Plaza, across the street from the Hyatt. I liked it a lot this year . . .

Pizzalamp
10-12-09, 7:10 am
updates ftw chi town phil

Hoomgar
10-12-09, 12:44 pm
Look forward to the updates bro.

Phil800101
10-12-09, 12:45 pm
Ehh, I'll believe it when I see it. <grin> Thanks for stopping by my Journey!

As for hotels: I just reserved my room for the Arnold, at the Crowne Plaza, across the street from the Hyatt. I liked it a lot this year . . .

Lol, I know...

Yeah? How? When I checked they had no rooms...


updates ftw chi town phil

They are coming...

Phil800101
10-12-09, 12:45 pm
Look forward to the updates bro.

They will be up soon...

Phil800101
10-12-09, 3:36 pm
I'm running behind, and I have to get to work soon. I'll update after I get home.

Themostocles
10-13-09, 1:12 am
I don't need no stinking updates lol, we all know Phil is crushing it day in and day out

Phil800101
10-13-09, 3:55 am
I don't need no stinking updates lol, we all know Phil is crushing it day in and day out

Lol, thanks bro.

Phil800101
10-13-09, 3:56 am
I got out of work late, and I need to get to bed. So, once again I have to delay...I will update tomorrow after the gym...hopefully, lol.

Phil800101
10-13-09, 1:42 pm
Wednesday 09/09/09

Legs

Leg Extensions
Warmup sets

BB Squats
Warmups with bar
135 x 12
195 x 10
255 x 8
315 x 6

Leg Press/Calf Raises (Superset)
360 x 12; 12
450 x 10; 10
540 x 8; 8
630 x 6; 6

Plate-Loaded Seated Leg Curls
45 x 12
75 x 10
105 x 8
135 x 6

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

Phil800101
10-13-09, 1:45 pm
Thursday 09/10/09

Shoulders/Triceps

Smith Machine Shoulder Press
Warmups with bar
135 x 12
145 x 10
155 x 8
165 x 6

DB Upright Rows
25s x 12
30s x 10
35s x 8
40s x 6

BB Bent-Over Rear Delt Rows
50 x 12
60 x 10
70 x 8
80 x 6

Floor Skullcrushers
40 x 12
60 x 10
80 x 8
100 x 6

Assisted Dips

BW x 6
BW x 8
BW x 5
BW x 4

Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked a warm-up lap, then jogged/walked 1.5 miles, then walked a cool-down lap.

Phil800101
10-13-09, 1:47 pm
Friday 09/11/09

Back
135 x 12
225 x 10
315 x 8
365 x 1

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

Plate-Loaded Pulldowns
90 x 12
100 x 10
110 x 8
120 x 6

Seated Cable Rows
120 x 12
135 x 10
150 x 8
165 x 6

Phil800101
10-13-09, 1:49 pm
Tue 09/15/09

Chest

PL Incline Chest Press
Warmup
90 x 12
150 x 10
210 x 8
150 x 10
90 x 12

Pec Deck
60 x 12
90 x 10
120 x 8
90 x 10
60 x 12

Plate-Loaded Flat Chest Press (Burnout)
90 x 25

Phil800101
10-13-09, 1:50 pm
Tue 10/06/09

Chest

Flat BB Bench Press

Warmup with bar
135 x 12
135 x 12
135 x 12
135 x 12

Pec Deck
60 x 12
60 x 12
60 x 12
60 x 12

Plate-Loaded Flat Chest Press (Burnout)
90 x 16

Phil800101
10-13-09, 1:52 pm
Wednesday 10/07/09

Legs

Leg Extensions
Warmup sets

Hack Squats
90 x 12
90 x 12
90 x 12
90 x 12

Seated Leg Press
250 x 12
250 x 12
250 x 12
250 x 12

Leg Curls
90 x 12
90 x 12
90 x 12
90 x 12

Standing Calf Raises
150 x 12
150 x 12
150 x 12
150 x 12

Phil800101
10-13-09, 1:54 pm
Thursday 10/08/09

Shoulders

Smith Machine Shoulder Press
100 x 12
100 x 12
100 x 12
100 x 12

Seated Machine Side Lateral Raises
50 x 12
50 x 12
50 x 12
50 x 12

Seated Machine Rear Delt Rows
100 x 12
100 x 12
100 x 12
100 x 12

Plate-Loaded Machine Shrugs
90 x 12
90 x 12
90 x 12
90 x 12

Phil800101
10-13-09, 1:56 pm
Tuesday 10/13/09

Chest

Flat BB Bench Press
Warmups with bar
135 x 12
185 x 10
225 x 2
185 x 8
135 x 12

Flat DB Flyes
30s x 12
40s x 10
50s x 7
40s x 10
30s x 12

Seated Machine Chest Press (Burnout)
150 x 15

Pec Deck (Burnout)
50 x 20

Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked.

mcbeast
10-13-09, 1:59 pm
Workouts lookin pretty intense, keep up the good work!

Your slacking on the track?! Oh no..

Themostocles
10-14-09, 1:26 am
I think 'Wow' about covers it....

Hoomgar
10-14-09, 10:24 am
Just imagine what you would post if you were not writing that stuff down bro? Ha ha! Keep killin it Phil!

Hg

Phil800101
10-14-09, 2:25 pm
Workouts lookin pretty intense, keep up the good work!

Your slacking on the track?! Oh no..

Thanks Eddie! Will do.

I've been sick, seeing the doctor on Friday. If I ran I would pass out, lol.


I think 'Wow' about covers it....

Thanks Seth! Just giving it my best.


Just imagine what you would post if you were not writing that stuff down bro? Ha ha! Keep killin it Phil!

Hg

Thanks Mark! Lol, yup. Will do bro.

Phil800101
10-14-09, 2:28 pm
Wednesday 10/14/09

Legs

Leg Extensions
Warmup sets

Leg Press
360 x 12
450 x 10
540 x 8
450 x 10
360 x 12

Seated Plate-Loaded Leg Curl
70 x 12
90 x 10
110 x 8
90 x 10
70 x 12

Hack Squats (Burnout)
90 x 30

DB SLDL (Burnout)
50s x 20

Seated Calf Raises
90 x 25
90 x 25

Switched it up today, went with a "less is more" approach. My legs hurt.

Themostocles
10-15-09, 12:16 am
Mmmm... volume....

Phil800101
10-16-09, 2:37 pm
Mmmm... volume....

Thanks T! Legs are smoked, sore as hell.

Phil800101
10-17-09, 4:01 am
Thursday 10/15/09

Shoulders

Alternating Sets: DB Front Raises/DB Upright Rows/DB Bent-Over Rear Delt Lateral Raises

15s x 12; 12; 12
25s x 10; 10; 10
35s x 8; 8; 8
25s x 10; 10; 10
15s x 12; 12; 12

Seated Machine Shoulder Press (Burnout Set)
50 x 16

DB Shrugs
80s x 20
80s x 20

Phil800101
10-17-09, 4:03 am
Friday 10/16/09

Back

Seated Cable Rows
105 x 12
135 x 10
165 x 8
135 x 10
105 x 12

Wide-Grip Cable Lat Pulldowns
105 x 12
135 x 10
165 x 8
135 x 10
105 x 12

Lower Back Extension Machine
150 x 12
200 x 10
250 x 8
200 x 10
150 x 12

BB Deadlifts
135 x 15
135 x 15
135 x 15
135 x 15

Done and done. Solid end to the week, took me roughly 30 minutes to get it done. I know I'm going to be feeling this one for a few days.

Pizzalamp
10-17-09, 9:01 am
i bet your back is wrecked right now
good work phil and enjoy the weekend

Phil800101
10-18-09, 1:20 pm
i bet your back is wrecked right now
good work phil and enjoy the weekend

Thanks Grant! Oh yeah, I am feeling it. It's been a pretty good one...now I have to work in a few hours...hrrm.

Phil800101
10-18-09, 3:09 pm
Saturday 10/17/09

Rest

Slept in somewhat, took it nice and easy all day. Ran some errands, then later on went over to my friend's house to hang out with him and his wife.

Phil800101
10-18-09, 3:10 pm
Sunday 10/18/09

Rest

Slept in, then took care of stuff around the house. Off to work in about 40-45 minutes or so.

scals
10-18-09, 6:18 pm
Workouts are looking good Phil. Keep it up!

J Wong
10-18-09, 6:40 pm
Great past training sessions Phil, hope you had a good rest weekend!

mcbeast
10-18-09, 8:03 pm
Good stuff! Sleeping in is always a good thing..

Themostocles
10-19-09, 2:50 am
Sleeping in is great... and as a bonus its good for your body lol

Phil800101
10-19-09, 2:57 pm
Workouts are looking good Phil. Keep it up!

Thanks Steve! Will do bro.


Great past training sessions Phil, hope you had a good rest weekend!

Thanks boom! I did.


Good stuff! Sleeping in is always a good thing..

Thanks Eddie! Yes it is.


Sleeping in is great... and as a bonus its good for your body lol

Thanks Seth! Yup, lol.

Phil800101
10-19-09, 3:02 pm
Monday 10/19/09

Chest/Abs/Calves

Plate-Loaded Incline Chest Press
90 x 12
120 x 10
150 x 8
180 x 6

Pec Deck
60 x 12
90 x 10
120 x 8
150 x 6

Seated Machine Chest Press (Burnout)
150 x 20

Cable Crossovers (Coming Up From Bottom; Burnout)
50 x 16

Crunches/Leg Lifts (Static Holds) (Superset)
25; 15 Second Hold
25; 15 Second Hold
25; 15 Second Hold
25; 15 Second Hold

Bodyweight Calf Raises (Static Hold, Standing As High As Possible On Toes While Maintaining Balance)
25 Second Hold
25 Second Hold
25 Second Hold
25 Second Hold

Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked.

Did something to my shoulder last week. Nothing major, just something to work around. Stuck to machines today to make it easier on it.

Themostocles
10-20-09, 2:48 am
May not be major, but glad you are taking care of it. Solid work Phil

Pizzalamp
10-20-09, 11:31 am
last workout looked great phil
i like the holds on calf raises big burn!

Phil800101
10-20-09, 2:24 pm
May not be major, but glad you are taking care of it. Solid work Phil

Thanks T! Yup...Tiger Balm is my friend.


last workout looked great phil
i like the holds on calf raises big burn!

Thanks Grant! Oh yeah, they were pretty killer.

Phil800101
10-20-09, 2:28 pm
Tuesday 10/20/09

Arms

Standing EZ-Bar Curls
30 x 12
50 x 10
70 x 8
90 x 6

Plate-Loaded Seated Machine Dips
90 x 12
120 x 10
150 x 8
180 x 6

Plate-Loaded Preacher Curls
45 x 12
60 x 10
75 x 8
90 x 4

Standing Rope Cable Pullovers
90 x 12
110 x 10
130 x 8
150 x 6

Concentration Curls (Dropset)
30 x 8, 25 x 8, 20 x 8, 15 x 8, 10 x 12, 5 x 20

Standing Rope Cable Pushdowns (Burnout; Used The Other Cable With More Resistance)
60 x 20

Cardio- 1/2 Mile Outdoor Track, 30 Minutes.
Walked.

Firedrake
10-20-09, 2:45 pm
Good work! I like the dropset concentration curls!

Themostocles
10-21-09, 1:52 am
Rocking the cannons! Nice work my friend!

McFly
10-21-09, 9:13 am
Concentration Curls (Dropset)
30 x 8, 25 x 8, 20 x 8, 15 x 8, 10 x 12, 5 x 20





OUCH

Phil800101
10-21-09, 1:13 pm
Good work! I like the dropset concentration curls!

Thanks Jim! Oh yeah, one of my favorites.


Rocking the cannons! Nice work my friend!

Thanks Seth! My arms are sore today, that is for sure.


OUCH

Thanks bro! I love the pain.

Phil800101
10-21-09, 1:18 pm
Wednesday 10/21/09

Legs/Abs

Plate-Loaded Single-Leg Leg Press
Warmup sets

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

Powersquats
90 x 12
140 x 10
180 x 8
230 x 6

Plate-Loaded Seated Leg Curls (Burnout)
70 x 30

Leg Press (Burnout)
360 x 20

Leg Press Calf Raises/Crunches (Superset)
360 x 25; 25
360 x 25; 25
360 x 25; 25
360 x 25; 25

Done and done. My legs are fried.

Tired as hell today. Discovered I had a leaking tire a few hours after I got home from work. There was a nice shard of metal in it that I had run over. Awesome. Put the spare on, and after all was said and done I ended up getting only about four hours of sleep. Groovy. Took it to my mechanic this morning and the tire is all fixed.

scals
10-21-09, 9:44 pm
Have fun walking brother.

mcbeast
10-21-09, 10:25 pm
Have fun walking brother.

I second this.

J Wong
10-21-09, 10:27 pm
I second this.

I third this!

haha

Themostocles
10-21-09, 11:00 pm
I fifth this... ?

Phil800101
10-24-09, 5:46 am
Have fun walking brother.


I second this.


I third this!

haha


I fifth this... ?

Thanks guys! I was definitely feeling it, that is for sure.

Pizzalamp
10-24-09, 9:51 am
your legs have got to be feeling like mine right now...soooooooooooore and painful to stand up after sitting
nice one phil

Phil800101
10-25-09, 12:47 pm
your legs have got to be feeling like mine right now...soooooooooooore and painful to stand up after sitting
nice one phil

Thanks Grant! Oh yeah, I was definitely feeling it.

Firedrake
10-25-09, 12:52 pm
Yeah, but it's a GOOD groaning, grinding, burning pain, isn't it <grin>?

Phil800101
10-25-09, 1:10 pm
Thursday 10/22/09

Shoulders

Standing Smith Machine Shoulder Press
Warmups with bar
95 x 12
115 x 10
135 x 8
155 x 3

Bent-Over 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

Seated Machine Shoulder Press (Burnout)
75 x 30

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

Phil800101
10-25-09, 1:10 pm
Yeah, but it's a GOOD groaning, grinding, burning pain, isn't it <grin>?

Thanks Jim! Oh yes it is.

Phil800101
10-25-09, 1:11 pm
Friday 10/23/09

Unplanned Rest

Had a nagging headache I couldn't shake, and my shoulder was bugging me, so I decided to rest.

Phil800101
10-25-09, 1:12 pm
Saturday 10/24/09

Rest?

Got up ridiculously early and went down to Purdue for the Illinois game. Of course they lost again, big surprise there. Came home and went to my friend's birthday/halloween party. Went home after that and crashed.

Phil800101
10-25-09, 1:14 pm
Sunday 10/25/09

Back

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

Seated Plate-Loaded Single Arm Row
45 x 12
60 x 10
75 x 8
90 x 6

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

Lower Back Extension Machine
100 x 12
150 x 10
200 x 8
250 x 6

scals
10-25-09, 1:51 pm
Solid back workout Phil.

Phil800101
10-25-09, 2:33 pm
Solid back workout Phil.

Thanks Steve! It felt solid, no doubt I'll be feeling it tomorrow.

Pizzalamp
10-26-09, 6:22 am
gotta love those pullovers
strong looking workout phil...any hot dogs lately??

Phil800101
10-26-09, 2:46 pm
gotta love those pullovers
strong looking workout phil...any hot dogs lately??

Thanks Grant! I am feeling it today. Yup, last weekend I had some.

Phil800101
10-26-09, 2:49 pm
Monday 10/26/09

Chest/Calves/Abs

Flat Plate-Loaded Chest Press
Warmups
90 x 12
180 x 10
230 x 3.5
180 x 5
90 x 10

Cable Crossovers
40 x 12
60 x 10
80 x 8
60 x 10
40 x 12

Plate-Loaded Incline Chest Press (Burnout)
90 x 20

Standing Calf Raises
150 x 25
150 x 25

Sit-Ups
10
10
10
10

Hoomgar
10-26-09, 3:02 pm
Legs, shoulders, back, Chest, Calves & Abs...

Man you miss a few days and you miss a lot in here! Ha ha! Great work brother. Smart moves on taking the day to rest too my man. No need letting something settle in on ya.

I see you had a flat tire from something metallic stuck in your tire? You wouldn't happen to be the guy that ran over my mail box would you?!?!?!?!

LOL! If you lived in PA I'd be coming over to check your front bumper/hood :D I jest, I jest bro :D

Glad to hear it worked out for you. Flats suck. We need our wheels man. You can't do anything it seems anymore without a car.

Hg

Themostocles
10-27-09, 1:20 am
Hows the shoulder doing Phil?

machineman
10-27-09, 4:21 am
good work in here, Phil.....how is the shoulder?

Phil800101
10-27-09, 4:25 am
Legs, shoulders, back, Chest, Calves & Abs...

Man you miss a few days and you miss a lot in here! Ha ha! Great work brother. Smart moves on taking the day to rest too my man. No need letting something settle in on ya.

I see you had a flat tire from something metallic stuck in your tire? You wouldn't happen to be the guy that ran over my mail box would you?!?!?!?!

LOL! If you lived in PA I'd be coming over to check your front bumper/hood :D I jest, I jest bro :D

Glad to hear it worked out for you. Flats suck. We need our wheels man. You can't do anything it seems anymore without a car.

Hg

Thanks Mark! Just doing what I can. Yup.

Oh yeah, definitely.


Hows the shoulder doing Phil?

So-so. Comes and goes. I'm just training around it very carefully. I may take some time off next week to let it rest up and recover, playing it by ear on that front.

Phil800101
10-27-09, 4:26 am
good work in here, Phil.....how is the shoulder?

Thanks Bob! It's doing ok, kinda day to day and I'm just playing it by ear and training around it.

C.Coronato
10-27-09, 1:15 pm
Looking good man. I like the burn outs, those are always the best. lol

Phil800101
10-27-09, 1:50 pm
Looking good man. I like the burn outs, those are always the best. lol

Thanks bro! Yes indeed.

Phil800101
10-27-09, 1:53 pm
Tuesday 10/27/09

Arms

Seated Machine Tricep Extensions
70 x 12
90 x 10
110 x 8
90 x 10
70 x 12

Seated Machine Preacher Curls
50 x 12
70 x 10
90 x 8
70 x 10
50 x 12

Plate-Loaded Machine Seated Dips
90 x 12
140 x 10
180 x 8
140 x 10
90 x 12

Concentration Curls
15 x 12
25 x 10
35 x 8
25 x 10
15 x 12

Standing Rope Cable Pullovers (Burnout)
70 x 20

Standing EZ-Bar Curls (Burnout)
50 x 16

Firedrake
10-27-09, 3:40 pm
Great work, Phil! Your arms have to be swole!

Themostocles
10-28-09, 1:49 am
Great work, Phil! Your arms have to be swole!

x2. No kidding, definitely paying your dues

Pizzalamp
10-28-09, 6:24 am
the chest and arms workout looked real good phil

glad to hear u enjoyed some chi town hot dogs

Phil800101
10-29-09, 1:38 pm
Great work, Phil! Your arms have to be swole!

Thanks Jim! The pump was killer.


x2. No kidding, definitely paying your dues

Thanks T! Just doing my best.


the chest and arms workout looked real good phil

glad to hear u enjoyed some chi town hot dogs

Thanks Grant! I was definitely feeling both, that is for sure.

Oh yeah!

C.Coronato
10-29-09, 1:39 pm
Said it before, im loving the burnouts brother!

Phil800101
10-29-09, 1:41 pm
Wednesday 10/28/09

Legs

Leg Extensions
Warmup sets

Hack Squats
Warmup
90 x 12
180 x 10
270 x 8
270 x 8, 180 x 6, 90 x 8 (Dropset)

Leg Press (Dropset)
540 x 8, 450 x 6, 360 x 4, 270 x 6, 180 x 8, 90 x 8

Seated Leg Curls
50 x 12
70 x 10
90 x 8
90 x 12, 70 x 12, 50 x 16 (Dropset)

Lying Leg Curls (Burnout)
50 x 20

Seated Calf Raises
135 x 12
135 x 12
135 x 12
135 x 12

Done and done. Legs are smoked.

McFly
10-29-09, 1:42 pm
Said it before, im loving the burnouts brother!

^^^^ what he said!!

Phil800101
10-29-09, 1:49 pm
Thursday 10/29/09

Unplanned Rest

After the gym yesterday, I started sneezing like crazy and my nose was running like a damn faucet as well as stuffed up. I was coughing a bit as well. Made work miserable. Woke up still feeling shitty, so I decided to play it safe and sleep for a few more hours. Nose is still a little bit stuffed up/runny, and I still have a little bit of a cough, but I'm definitely feeling better than yesterday.

Shoulder is getting better, but it still is messed up and needs rest. I was planning on hitting back today and then resting it next week (doing cardio only), but I think I'll just start my rest today. I figure it's better to miss some back work and let the shoulder heal up than to risk fucking it up and missing more time away from the weights.

Plan for now is to rest through the weekend, and hopefully whatever is making me feel shitty will be gone. Next week I plan on doing just cardio, so that my shoulder can heal up.

Phil800101
10-29-09, 1:49 pm
Said it before, im loving the burnouts brother!


^^^^ what he said!!

Thanks guys! They're pretty killer.

McFly
10-29-09, 1:50 pm
Thursday 10/29/09

Unplanned Rest

After the gym yesterday, I started sneezing like crazy and my nose was running like a damn faucet as well as stuffed up. I was coughing a bit as well. Made work miserable. Woke up still feeling shitty, so I decided to play it safe and sleep for a few more hours. Nose is still a little bit stuffed up/runny, and I still have a little bit of a cough, but I'm definitely feeling better than yesterday.

Shoulder is getting better, but it still is messed up and needs rest. I was planning on hitting back today and then resting it next week (doing cardio only), but I think I'll just start my rest today. I figure it's better to miss some back work and let the shoulder heal up than to risk fucking it up and missing more time away from the weights.

Plan for now is to rest through the weekend, and hopefully whatever is making me feel shitty will be gone. Next week I plan on doing just cardio, so that my shoulder can heal up.


smart thinking....listen to your body!

Phil800101
10-29-09, 1:52 pm
smart thinking....listen to your body!

Thanks bro! That's what I figured.

Themostocles
10-30-09, 2:22 am
Hope you feel better fast!

machineman
10-30-09, 3:15 am
good call on taking some time to rest....hope you feel better after this weekend....

Phil800101
10-30-09, 2:54 pm
Hope you feel better fast!


good call on taking some time to rest....hope you feel better after this weekend....

Thanks guys! I hope so as well.

Phil800101
10-31-09, 2:18 pm
Friday 10/30/09

Rest

Slept in and took it nice and easy all day. Just what I needed. Feeling better today, but still not 100% there yet.

machineman
10-31-09, 3:42 pm
Friday 10/30/09

Rest

Slept in and took it nice and easy all day. Just what I needed. Feeling better today, but still not 100% there yet.

glad to hear you are feeling better, Phil.

Phil800101
11-01-09, 2:29 pm
glad to hear you are feeling better, Phil.

Thanks Bob! Me too.

Phil800101
11-01-09, 2:32 pm
Saturday 10/31/09

Rest

Slept in again, then took it easy all day. Didn't go to the Illinois game, gave my ticket to my brother's friend. I missed a good one, but the rest did me good.

Themostocles
11-02-09, 3:15 am
Good to hear that things are on the up swing

Pizzalamp
11-02-09, 6:43 am
rest is good!
have a great week coming up phil
Saturday 10/31/09

Rest

Slept in again, then took it easy all day. Didn't go to the Illinois game, gave my ticket to my brother's friend. I missed a good one, but the rest did me good.

J Wong
11-02-09, 7:48 am
Come back strong bro! I feel you on the shoulder issue man, it sucks. I was getting an irritation incline benching or shoulder pressing just the bar... now it only hurts when I get some weight on the bar.

scals
11-02-09, 11:48 am
Slept in and took it nice and easy all day. Just what I needed. Feeling better today, but still not 100% there yet.

Get better brother.

Phil800101
11-09-09, 2:15 pm
Good to hear that things are on the up swing

Thanks T! Me too.


rest is good!
have a great week coming up phil

Thanks Grant! It was ok.


Come back strong bro! I feel you on the shoulder issue man, it sucks. I was getting an irritation incline benching or shoulder pressing just the bar... now it only hurts when I get some weight on the bar.

Thanks boom! Yup, definitely sucks.


Get better brother.

Thanks Steve! Done and done bro.

Phil800101
11-09-09, 2:20 pm
Sunday 11/01-Thursday 11/05

Rest

Took it easy and worked. Nothing fancy. Did prep work for the last skirmish of the season. Feeling better, and the shoulder feels better as well.

Phil800101
11-09-09, 2:21 pm
Friday 11/06-Sunday11/08

Rest?

Went down to Tennessee for the last skirmish of the season. Shot ok, and our team took second place in musket. Had a good time as always.

Phil800101
11-09-09, 2:26 pm
Monday 11/09/09

Rest

Didn't get to bed until late last night. Decided to opt for the sleep over the gym...I figured an extra day of rest on the shoulder wouldn't hurt, and that it would be better to start off the week well rested.

I'll probably do a four-day split this week. Next week will be a mixed split. I'll be lifting Mon-Thu and then taking Friday off to rest for the Big Session ABC on Saturday 11/21.

C.Coronato
11-09-09, 3:18 pm
Gonna be a good time at the Big Event! Enjoy it P.

Themostocles
11-10-09, 1:58 am
Sounds like a restful time with everything else.

B Con
11-10-09, 7:53 am
I hear ya getting in some quality R&R.... nothing beats some good rest.

Phil800101
11-10-09, 2:09 pm
Gonna be a good time at the Big Event! Enjoy it P.

Thanks TTL! Yup, indeed.


Sounds like a restful time with everything else.

Thanks T! Indeed it was.


I hear ya getting in some quality R&R.... nothing beats some good rest.

Thanks Burt! Yup, it is essential.

Phil800101
11-10-09, 2:20 pm
Tuesday 11/10/09

Chest/Biceps

Flat DB Bench Press
50s x 12
50s x 12
50s x 12
50s x 12

Pec Deck
60 x 12
60 x 12
60 x 12
60 x 12

Buddy Curls With EZ-Bar
40 x 1, 40 x 2, 40 x 3, 40 x 4, 40 x 5, 40 x 6, 40 x 7, 40 x 8, 40 x 7, 40 x 6, 40 x 5, 40 x 4, 40 x 3, 40 x 2, 40 x 1

Cardio- Dreadmill, 30 minutes.
Walked two miles.

Taking it light this week to ease the shoulder/tendon back into it. Going for lighter weight with more reps, and being careful not to irritate it. It's feeling ALOT better, but it's still not 100% there. Some slight twinges here and there, but I'm being careful and not pushing through more intense pain as I had been for a few weeks there. Gotta train smart as well as hard...as I like to say, there is a very fine line between hard-ass and dumbass.

Taking a new approach to cardio. I'm following the prescribed training schedule for the Illinois POWER test, which is essentially the police PT test that departments use. Training for the run will be done on the treadmill immediately following lifting, and I will be doing stretching and abs at night, to prepare for the sit-and-reach and sit-up portions of the test.

I'm also going to be buying a recumbent bike sometime in the near future here, probably within the next 2-3 weeks. This way I can get it done even when the gym is closed or the weather is shitty. My plan is to do an extra hour of cardio 5-6 days a week...at night Monday-Friday, and probably in the morning on weekends. I'm pretty excited about it.

Pizzalamp
11-10-09, 7:00 pm
hope that shoulder feels better

your cardio plan sounds very good

scals
11-10-09, 7:53 pm
Lookin good Phil. Get that shoulder back in check.

Firedrake
11-10-09, 8:58 pm
Good work, Phil - bring the shoulder back carefully!

Good luck with the new work on the cardio!

NJC_Manhattan
11-10-09, 9:00 pm
Tuesday 11/10/09

Chest/Biceps

Flat DB Bench Press
50s x 12
50s x 12
50s x 12
50s x 12

Pec Deck
60 x 12
60 x 12
60 x 12
60 x 12

Buddy Curls With EZ-Bar
40 x 1, 40 x 2, 40 x 3, 40 x 4, 40 x 5, 40 x 6, 40 x 7, 40 x 8, 40 x 7, 40 x 6, 40 x 5, 40 x 4, 40 x 3, 40 x 2, 40 x 1

Cardio- Dreadmill, 30 minutes.
Walked two miles.

Taking it light this week to ease the shoulder/tendon back into it. Going for lighter weight with more reps, and being careful not to irritate it. It's feeling ALOT better, but it's still not 100% there. Some slight twinges here and there, but I'm being careful and not pushing through more intense pain as I had been for a few weeks there. Gotta train smart as well as hard...as I like to say, there is a very fine line between hard-ass and dumbass.

Taking a new approach to cardio. I'm following the prescribed training schedule for the Illinois POWER test, which is essentially the police PT test that departments use. Training for the run will be done on the treadmill immediately following lifting, and I will be doing stretching and abs at night, to prepare for the sit-and-reach and sit-up portions of the test.

I'm also going to be buying a recumbent bike sometime in the near future here, probably within the next 2-3 weeks. This way I can get it done even when the gym is closed or the weather is shitty. My plan is to do an extra hour of cardio 5-6 days a week...at night Monday-Friday, and probably in the morning on weekends. I'm pretty excited about it.

Well played sir. Nice work

Enforcer
11-10-09, 9:53 pm
Hope the shoulder gets better fast bro, for nwo keep working around it and healing it back to full strength. Stay on the grind bro and never lose focus

Themostocles
11-11-09, 1:58 am
Ha, now I can mock you cardio lol

Phil800101
11-11-09, 1:44 pm
hope that shoulder feels better

your cardio plan sounds very good

Thanks Grant! Me too...yeah, I think it will work nicely.


Lookin good Phil. Get that shoulder back in check.

Thanks Steve! Will do.


Good work, Phil - bring the shoulder back carefully!

Good luck with the new work on the cardio!

Thanks Jim! That is the plan my man.


Well played sir. Nice work

Thanks my man! Just doing my best.


Hope the shoulder gets better fast bro, for nwo keep working around it and healing it back to full strength. Stay on the grind bro and never lose focus

Thanks Big E! Will do bro, that is the plan.


Ha, now I can mock you cardio lol

Lol, you know it T! Cardio sucks.

Phil800101
11-11-09, 1:48 pm
Wednesday 11/11/09

Legs

Leg Extensions
Warmups

Lying Leg Curls
100 x 12
100 x 12
100 x 12
100 x 12

Power Squats
90 x 12
90 x 12
90 x 12
90 x 12

Plate-Loaded Seated Leg Curls
60 x 12
60 x 12
60 x 12
60 x 12

Leg Press/Calf Raises (Superset)
360 x 12; 15
360 x 12; 15
360 x 12; 15
360 x 12; 15

Done. Hit it quick today, got everything done in about 30 minutes. Legs feel smoked. Chest and biceps are sore as hell, I guess I did something right. Shoulder feels ok, no worse for wear from yesterday so that is a great sign.

Firedrake
11-11-09, 2:02 pm
Nice work! I dunno why, but my legs just didn't want to pump this morning.

J Wong
11-11-09, 2:46 pm
All that in 30 minutes? Damn!

mcbeast
11-11-09, 2:55 pm
All that in 30 minutes? Damn!

Madness! Good work Phil.

scals
11-11-09, 7:51 pm
Quick and effective. Nice work Phil.

C.Coronato
11-12-09, 1:30 pm
Damn 30 minutes of pure pleasure! haha.

Phil800101
11-12-09, 3:12 pm
Nice work! I dunno why, but my legs just didn't want to pump this morning.

Thanks Jim! Mine weren't so much pumped as smoked.


All that in 30 minutes? Damn!

Thanks boom! I don't fuck around, lol.


Madness! Good work Phil.

Thanks Eddie! I'm feeling it today.


Quick and effective. Nice work Phil.

Thanks Steve! Yup, that's how I like it.


Damn 30 minutes of pure pleasure! haha.

Thanks TTL! It was glorious.

Phil800101
11-12-09, 3:34 pm
Thursday 11/12/09

Shoulders/Triceps

Seated Machine Shoulder Press
Warmup
75 x 12
75 x 12
75 x 12
75 x 12

Seated Machine Rear Delt Row
90 x 12
90 x 12
90 x 12
90 x 12

Seated Machine Side Lateral Raises
50 x 12
50 x 12
50 x 12
50 x 12

Plate-Loaded Machine Shrugs
100 x 12
100 x 12
100 x 12
100 x 12

Machine Tricep Extensions
60 x 12
60 x 12
60 x 12
60 x 12

Cardio- Dreadmill, 30 minutes.
Walked 1.5 miles.

J Wong
11-12-09, 3:40 pm
I have never seen so many 12s in my life.

Firedrake
11-12-09, 3:45 pm
I have never seen so many 12s in my life.

Then you don't buy enough eggs . . . <grin>

Great work, Phil! Shoulders should be getting wider!

Themostocles
11-13-09, 3:16 am
Then you don't buy enough eggs . . . <grin>

Great work, Phil! Shoulders should be getting wider!

ROFL, great response. Great work big Phil. Hope you have a great weekend!

Phil800101
11-14-09, 4:01 am
I have never seen so many 12s in my life.

Lol, thanks boom!


Then you don't buy enough eggs . . . <grin>

Great work, Phil! Shoulders should be getting wider!

Thanks Jim! I hope so.


ROFL, great response. Great work big Phil. Hope you have a great weekend!

Thanks T! Agreed, that was a good one. You too bro.

Phil800101
11-14-09, 4:20 am
Friday 11/13/09

Back

Wide-Grip Cable Lat Pulldowns
105 x 12
105 x 12
105 x 12
105 x 12

Seated Cable Rows
120 x 12
120 x 12
120 x 12
120 x 12

Lower Back Extension Machine
150 x 12
150 x 12
150 x 12
150 x 12

Plate-Loaded Pullovers
100 x 12
100 x 12
100 x 12
100 x 12

Seated Plate-Loaded One-Arm Rows
50 x 12
50 x 12
50 x 12
50 x 12

Cardio- Dreadmill, 30 minutes.
Walked 1.5 miles.

Pizzalamp
11-14-09, 9:50 am
oh yeah big back day in chi town

Phil800101
11-15-09, 1:10 pm
oh yeah big back day in chi town

Thanks Grant! I'm definitely sore from it.

Phil800101
11-15-09, 1:12 pm
Saturday 11/14/09

Rest?

Got very little sleep, got up, and went down to the Illinois game. Of course, they blew it. Anyway, went over and had dinner with the family afterwards for my Dad's birthday. Just hung out and didn't do much the rest of the evening, I was dead tired. All in all, not too shabby.

Phil800101
11-15-09, 2:40 pm
Sunday 11/15/09

Rest

Slept in, which was really needed. Took care of some stuff around the house, and now it's off to work in a few hours.

J Wong
11-15-09, 2:44 pm
Sunday 11/15/09

Rest

Slept in, which was really needed. Took care of some stuff around the house, and now it's off to work in a few hours.

Sleeping in is awesome... I do it too much though ahaha

scals
11-15-09, 9:19 pm
Sleeping in is awesome... I do it too much though ahaha

x2, I havent had the chance lately with all the AM cardio. Can't wait to find a day to sleep in though LOL.

Themostocles
11-16-09, 12:27 am
What is sleeping in? *shakes fist at kids*

Phil800101
11-16-09, 4:27 am
Sleeping in is awesome... I do it too much though ahaha

Yes it is.


x2, I havent had the chance lately with all the AM cardio. Can't wait to find a day to sleep in though LOL.

I love sleeping.


What is sleeping in? *shakes fist at kids*

Lol.

Phil800101
11-16-09, 3:45 pm
Monday 11/16/09

Chest

Incline Plate-Loaded Chest Press
Warmup
90 x 12
120 x 10
150 x 8
180 x 6
90 x 16

Flat DB Flyes
20s x 12
30s x 10
40s x 8
50s x 6
25s x 16

Flat Plate-Loaded Chest Press (Burnout)
90 x 17

Pec Deck (Burnout)
60 x 20

Cardio- Dreadmill, 30 minutes.
Walked 1.5 miles.

Themostocles
11-17-09, 1:45 am
Great work, guesing the shoulder is getting better then...

B Con
11-17-09, 9:33 am
Man oh man what a solid ass chest smashing Phil. Great work and nice job jumping on the treadmill I know how much it sucks...

Phil800101
11-17-09, 3:30 pm
Great work, guesing the shoulder is getting better then...

Thanks T! It's getting there, but it's not there just yet.


Man oh man what a solid ass chest smashing Phil. Great work and nice job jumping on the treadmill I know how much it sucks...

Thanks Burt! Yeah, I really slacked off horribly for several months there, I don't know what the hell I was thinking...it's all good now though, and in about a week or two here I'll be set up for even more daily cardio fun!

Wait, what did I just say? I think I better call a psychiatrist...

Phil800101
11-17-09, 3:32 pm
Tuesday 11/17/09

Arms

Standing EZ-Bar Curls
30 x 12
50 x 10
70 x 8
90 x 6

Seated Machine Tricep Extensions
50 x 12
65 x 10
80 x 8
95 x 6

Plate-Loaded Preacher Curls
45 x 12
60 x 10
75 x 7
90 x 4

Plate-Loaded Seated Dips
90 x 12
120 x 10
150 x 8
180 x 6

Hammer Curls (Burnout)
25s x 20

V-Bar Cable Pullovers (Burnout)
100 x 30

Cardio- Dreadmill, 30 minutes.
Walked 1.5 miles.

C.Coronato
11-17-09, 4:43 pm
Looking good P. Keep it up .. the Arnold is approaching fast.

Firedrake
11-17-09, 4:45 pm
Great stuff, Phil, I expect major changes in you in Columbus, and I -have- pix from this year. <grin>

Themostocles
11-18-09, 2:10 am
Shoot, that some serious arm work bro. Hows the diet?

Phil800101
11-18-09, 1:54 pm
Looking good P. Keep it up .. the Arnold is approaching fast.

Thanks bro! Will do...yup, less than four months.


Great stuff, Phil, I expect major changes in you in Columbus, and I -have- pix from this year. <grin>

Thanks Jim! Oh yeah, I'm working on it.


Shoot, that some serious arm work bro. Hows the diet?

Thanks T! Lol, good question...diet is ok at the moment, just keeping things in check. I'm just trying to keep things manageable through the holidays, and then doing a pretty serious cut once the new year hits.

Phil800101
11-18-09, 1:56 pm
Wednesday 11/18/09

Shoulders

Seated DB Shoulder Press
25s x 12
35s x 10
45s x 8
55s x 6

BB Bent-Over Rear Delt Rows
50 x 12
70 x 10
90 x 8
110 x 6

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

DB Shrugs
80 x 12
90 x 10
100 x 8
110 x 6

Cardio- Dreadmill, 30 minutes.
Walked 1.5 miles.

LittleMan55
11-18-09, 3:03 pm
Very solid on the delt work big Phil!

Phil800101
11-18-09, 3:21 pm
Very solid on the delt work big Phil!

Thanks Broc! I can feel it already.

Themostocles
11-19-09, 2:11 am
Serious work Phil! I bet you can already feel it lol. Now go recover!

Phil800101
11-19-09, 4:09 am
Serious work Phil! I bet you can already feel it lol. Now go recover!

Thanks Seth! Yup...I'm on it bro, off to bed soon, lol.

machineman
11-19-09, 6:47 am
solid work, Phil...nice job!

NJC_Manhattan
11-19-09, 10:40 am
Nice work man.

B Con
11-19-09, 12:52 pm
Getting major work done in here... great job Phil

Phil800101
11-19-09, 2:18 pm
solid work, Phil...nice job!

Thanks Bob! I try.

Nice work man.

Thanks my man! I do my best.


Getting major work done in here... great job Phil

Thanks Burt! I'm just trying to keep on killing it.

Phil800101
11-19-09, 2:19 pm
Thursday 11/19/09

Back

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

Plate-Loaded Lat Pulldowns
90 x 12
110 x 10
130 x 8
150 x 6

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

Close-Grip Cable Lat Pulldowns (Burnout)
105 x 25

Seated Machine Rows (Burnout)
100 x 20

Cardio- Dreadmill, 30 minutes.
Walked 1.5 miles.

Firedrake
11-20-09, 12:11 am
N-i-i-ice back day! Solid rack pulls and rows!

Themostocles
11-20-09, 1:11 am
Hmmm... lats... *watches Phil flap away on wings*

Themostocles
11-20-09, 1:31 am
Oh, and to sell Phil out, I believe he has a birthday coming up...

Phil800101
11-20-09, 7:06 pm
N-i-i-ice back day! Solid rack pulls and rows!

Thanks Jim! I am feeling it today.


Hmmm... lats... *watches Phil flap away on wings*

Thanks Seth! They are smoked now.


Oh, and to sell Phil out, I believe he has a birthday coming up...

Yup, on Sunday.

Phil800101
11-20-09, 7:08 pm
Friday 11/20/09

Cardio

Dreadmill, 30 minutes.
Walked 1.5 miles.

Ordered my bike last night, and it is on the way. Soon there will be even more cardio goodness...

Pizzalamp
11-20-09, 7:20 pm
uh oh! cardio madness!!
Friday 11/20/09

Cardio

Dreadmill, 30 minutes.
Walked 1.5 miles.

Ordered my bike last night, and it is on the way. Soon there will be even more cardio goodness...

Phil800101
11-21-09, 4:11 am
uh oh! cardio madness!!

Lol, thanks Grant! More like cardio boringness...

Phil800101
11-22-09, 4:01 am
Saturday 11/21/09

Legs

BB Squats
Warmups
135 x 3
225 x 3
315 x 3
405 x 1
315 x 5
225 x 10
135 x 16

Standing Iso-Lateral Leg Curl
30 x 12
35 x 10
40 x 8
45 x 6

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

Stiff-Legged Deadlifts
135 x 12
155 x 10
175 x 8
195 x 6

Seated Calf Raises
90 x 16
120 x 12
150 x 10
180 x 6

Done and done. My wheels are absolutely smoked.

Had an awesome time at the ABC today. Got me really fired up for this upcoming week.

Phil800101
11-22-09, 1:48 pm
Sunday 11/22/09

Rest

I woke up feeling like I was hit by a bus, which is a good thing. Sinuses are bothering me though, have been since Friday. Just one of those things, it will pass once the weather settles and stops jumping up and down with the temperature day to day.

Today is my birthday. I'm doing nothing special for it. I went out with my friend and his wife for some sushi on Friday night, went over to my parent's house yesterday for some homemade pie, and I'm going over to see my grandma here in a little bit.

And then, it's off to work...

Themostocles
11-23-09, 3:16 am
Damn, you must have needed the rest after that leg day. Strong squatting Phil. Happy Birthday bro!

Phil800101
11-23-09, 4:16 am
Damn, you must have needed the rest after that leg day. Strong squatting Phil. Happy Birthday bro!

Thanks Seth! I was really feeling it today...still am, lol.