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Phil800101
03-10-10, 9:34 pm
Thursday 03/04/10

Legs

BB Squats
Warmups
135 x 8
225 x 3
315 x 3
365 x 1
405 x 0 (Stuck in the hole)
225 x 8
135 x I forgot...more than 12, less than 20.

Leg Press
270 x 12
360 x 3
450 x 3
540 x 3
630 x 3
720 x 2
810 x 1 (PR)

Seated Plate-Loaded Leg Curls
90 x 12
110 x 10
135 x 8
155 x 3

Seated Plate-Loaded Leg Press Calf Raises
180 x 25
180 x 25

Done and done. Legs were smoked. While squatting, we were spotted/coached by none other than Higa Monster himself....HOW FUCKING COOL IS THAT?!?

Phil800101
03-10-10, 9:37 pm
Friday 03/05/10

Chest

Flat BB Bench Press
Warmup with bar.
135 x 12
165 x 10
195 x 8
225 x 5, then 1 assisted.
275 x 1 forced rep

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

Plate-Loaded Incline Press (Burnout)
90 x 25

Pec Deck (Burnout)
70 x 50 (I think, might say 30, can't read my scribble, lol).

Phil800101
03-10-10, 9:41 pm
Saturday 03/06/10

Back

Rack Pulls
Warmups with bar
135 x 12
225 x 10
315 x 8
365 x 6
405 x 1

Seated Plate-Loaded Leg Press Bent-Over Rows
(Done facing the machine. Thanks to Freak for teaching me this!)
Warmups
50 x 12
70 x 10
90 x 8
110 x 6

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

Seated Cable Rows (Burnout)
100 x 20

Wide-Grip Cable Lat Pulldowns (Burnout)
100 x 20

BB Deadlifts (Burnout)
135 x 20

Phil800101
03-10-10, 9:41 pm
Sunday 03/07/10

Rest

I needed it.

Phil800101
03-10-10, 9:42 pm
Monday 03/08/10

Rest

Recovering from the weekend.

Phil800101
03-10-10, 9:47 pm
Tuesday 03/09/10

Morning

Cardio
Recumbent Bike, 30 Minutes


Evening

Chest/Calves/Abs

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

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

Flat Plate-Loaded Press (Dropset)
180 x 8, 140 x 4, 90 x 5

Seated Calf Raises
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

Kneeling Cable Rope Crunches
50 x 25
50 x 25
50 x 25
50 x 25

Flutter Kicks/Leg Lifts (Static Hold 6" From Floor) [Superset]
25; 10 Second Hold
25; 10 Second Hold
25; 10 Second Hold
25; 10 Second Hold

Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

Back to the grind. Feeling kinda sick...stuffed up mostly, head kinda cloudy...so I went a little light on the cardio.

Phil800101
03-10-10, 9:48 pm
Wednesday 03/10/10

Morning Cardio

Recumbent Bike, 30 Minutes

Phil800101
03-10-10, 9:49 pm
My Cage Experience

Part 1: http://forum.animalpak.com/showthread.php?t=30192

Part 2: http://forum.animalpak.com/showthread.php?t=30199

Hell of a weekend.

DANO
03-10-10, 11:38 pm
nice work, buddy... and nice write-up! i hope you kick the shit out of that cold..

Phil800101
03-11-10, 2:22 am
nice work, buddy... and nice write-up! i hope you kick the shit out of that cold..

Thanks my man! I'm feeling better today, I think the weather change is just fucking with my sinuses.

Phil800101
03-11-10, 2:28 am
Wednesday 03/10/10

Evening

Arms

DB Preacher Curls
20 x 12
30 x 10
40 x 8
30 x 10
20 x 12

Seated Plate-Loaded Machine Dips
150 x 12
200 x 10
250 x 6, then 2
200 x 10
150 x 12

Hammer Curls
15s x 12
25s x 10
35s x 8
25s x 10
15s x 12

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

Standing EZ-Bar Curls (Dropset)
90 x 8, 70 x 6, 50 x 6

Rope Tricep Extensions (Dropset)
150 x 8, 120 x 8, 90 x 8

Forearms With Heavy Grip Grippers (Done During Cardio)

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
200 x 10 Seconds
150 x 20 Seconds
100 x 30 Seconds

Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

Phil800101
03-11-10, 9:43 am
Thursday 03/11/10

Morning Cardio

Recumbent Bike, 30 Minutes

mritter3
03-11-10, 12:31 pm
strong arm session phil...strong work in here man...keep it going, nice cage write up as well.

atrain11b
03-11-10, 1:21 pm
Dang Phil, were you even able to take your shirt off after that session or did someone cut it off for you. Awesome work!

Phil800101
03-11-10, 2:44 pm
strong arm session phil...strong work in here man...keep it going, nice cage write up as well.

Thanks Matt! They are sore today...will do bro. Cool, glad you enjoyed it!


Dang Phil, were you even able to take your shirt off after that session or did someone cut it off for you. Awesome work!

Thanks my man! Oh yeah, the pump was pretty killer.

NaturalTrainee
03-11-10, 2:49 pm
Nice work going in here, shame I didn't subscribe earlier. Nice arms session!

R.Bearse1
03-11-10, 2:54 pm
JeeeeBUS Phil!!! killers arms bro!!! Closes? what are those?


Awesome work...lots of sets and reps in here bro. VOLUME is sick!

Tron
03-11-10, 8:30 pm
I see somebody is back at it. Nice meeting ya in columbus.

Phil800101
03-11-10, 9:57 pm
I see somebody is back at it. Nice meeting ya in columbus.

Thanks bro! Great to meet you too.


JeeeeBUS Phil!!! killers arms bro!!! Closes? what are those?


Awesome work...lots of sets and reps in here bro. VOLUME is sick!

Thanks Ray! My arms are sore. Closes are just what I call reps with the grippers...a full squeeze closed.


Nice work going in here, shame I didn't subscribe earlier. Nice arms session!

Thanks my man! I appreciate the support.

Firedrake
03-12-10, 12:07 am
n-i-i-ice arm day, Phil! Keep at that cardio!

Phil800101
03-12-10, 1:18 am
n-i-i-ice arm day, Phil! Keep at that cardio!

Thanks Jim! I am really feeling it today. Will do bro!

R.Bearse1
03-12-10, 2:06 am
ahhh got it.

DANO
03-12-10, 2:31 am
... and you thought MY arm day was good?!?!? sick work Phil!

Phil800101
03-12-10, 2:43 am
ahhh got it.

Yup.


... and you thought MY arm day was good?!?!? sick work Phil!

Thanks my man! It was killer.

Phil800101
03-12-10, 2:46 am
Thursday 03/11/10

Evening

Legs/Abs

BB Squats
Warmups with bar.
135 x 12
225 x 10
315 x 6...damn, I hate not having a spotter.
225 x 10
135 x 12

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

Rotary Calf Machine
100 x 30
150 x 20
200 x 10
150 x 20
100 x 30

Seated Leg Press Machine (Dropset); Lying Leg Curl (Dropset) [Superset]
350 x 8, 250 x 10, 150 x 12; 120 x 4, 90 x 4, 60 x 4

Sit-Ups
15
15
15

Simple and brutal. Legs are smoked.

mjsef88
03-12-10, 7:43 am
Killer leg day! 315x6 is still solid!

Phil800101
03-12-10, 9:52 am
Killer leg day! 315x6 is still solid!

Thanks Matt! They are sore already.

Yup, just wish I would have had a spotter so I could really push it to failure. I know there are the safety bars there, but I'm just not comfortable unless I have a spotter...you never know what can happen (loss of balance, etc) and I'm not going to take a chance with over three bills right behind my dome.

DANO
03-12-10, 12:30 pm
i feel your pain Phil... I never have a spotter, and i have had catastrophic failure with 425 on my back. but still some damn nice work there.

Nix0r
03-12-10, 1:09 pm
Have fun walking today.

atrain11b
03-12-10, 4:10 pm
Great work, I'll take 315 for 6 without a spotter any day!

R.Bearse1
03-12-10, 4:25 pm
HAhaha, now i get to return the favor Phil.... Enjoy the SUTAS! haha Awesome leg work bro

Phil800101
03-12-10, 8:52 pm
i feel your pain Phil... I never have a spotter, and i have had catastrophic failure with 425 on my back. but still some damn nice work there.

Thanks D! I am sore today. Yup, we just gotta do our best...adapt and overcome.


Have fun walking today.

Thanks Steve! Good thing my job is sedentary, lol.


Great work, I'll take 315 for 6 without a spotter any day!

Thanks bro! Oh yeah, I'm happy with it, I just lament not having the spotter to be able to safely really hit failure on it.


HAhaha, now i get to return the favor Phil.... Enjoy the SUTAS! haha Awesome leg work bro

Thanks my man! SUTAS is here and it is only going to worsen...wouldn't want it any other way.

Phil800101
03-12-10, 8:53 pm
Friday 03/12/10

Morning Cardio

Recumbent Bike, 30 Minutes

mritter3
03-12-10, 8:55 pm
gotta love the morning cardio...

Nix0r
03-12-10, 8:56 pm
Cardio sucks, haven't you heard?

Hmmmmmmmmmmm?

Phil800101
03-12-10, 8:57 pm
gotta love the morning cardio...

Thankfully there is TV, lol.

Phil800101
03-12-10, 8:57 pm
Hmmmmmmmmmmm?

Yeah, so? You're going to be in the same boat soon bro...ha ha ha ha ha.

mritter3
03-12-10, 9:00 pm
Thankfully there is TV, lol.

that always helps...cardio can be so boring.

Phil800101
03-12-10, 9:01 pm
that always helps...cardio can be so boring.

Can be? More like is, lol.

Firedrake
03-13-10, 1:07 am
that always helps...cardio can be so boring.

Do what I do to keep from getting bored on the treadmill. Put on an 80 lb. weight vest -- that'll focus your attention REAL quick!

Phil800101
03-13-10, 2:39 am
Do what I do to keep from getting bored on the treadmill. Put on an 80 lb. weight vest -- that'll focus your attention REAL quick!

Lol, right...

Phil800101
03-13-10, 2:53 am
Friday 03/12/10

Evening

Shoulders

DB Front Raises
20s x 12
25s x 10
30s x 8
25s x 10
20s x 12

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

Bent-Over Rear Delt DB Lateral Raises
25s x 12
30s x 10
35s x 8
30s x 10
25s x 12

DB Shrugs
75s x 12
90s x 10
105s x 8
90s x 10
75s x 12

Seated Machine Shoulder Presses (Dropset)
110 x 12, 90 x 8, 70 x 4


Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

R.Bearse1
03-13-10, 8:57 am
Do what I do to keep from getting bored on the treadmill. Put on an 80 lb. weight vest -- that'll focus your attention REAL quick!

You Are Insane!!! Just incase youu din't know, lol. That's gotta be killer.

Phil800101
03-13-10, 12:04 pm
You Are Insane!!! Just incase youu din't know, lol. That's gotta be killer.

Yup, definitely a way to kick it up a notch, that's for sure.

R.Bearse1
03-13-10, 12:19 pm
Yup, definitely a way to kick it up a notch, that's for sure.

Hmmm maybe I'll have to take my vest and kit to gym next time i run on dreadmill, lol

Phil800101
03-13-10, 12:58 pm
Hmmm maybe I'll have to take my vest and kit to gym next time i run on dreadmill, lol

Lol, that would be brutal! If you really wanna kick it up even more, do a gas drill while you're in the middle of it, lol.

Phil800101
03-13-10, 1:36 pm
Saturday 03/13/10

Morning Cardio

Recumbent Bike, 30 Minutes

twoheadedboy
03-13-10, 2:33 pm
Friday 03/12/10

Evening

Shoulders

DB Front Raises
20s x 12
25s x 10
30s x 8
25s x 10
20s x 12

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

Bent-Over Rear Delt DB Lateral Raises
25s x 12
30s x 10
35s x 8
30s x 10
25s x 12

DB Shrugs
75s x 12
90s x 10
105s x 8
90s x 10
75s x 12

Seated Machine Shoulder Presses (Dropset)
110 x 12, 90 x 8, 70 x 4


Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

Excellent work man. Subbed.

twoheadedboy
03-13-10, 2:41 pm
Also, I'll add this - my apartment complex has dumbbells and treadmills available 24/7 with keycard access, so if you ever want/need to have a treadmill session and some company at a weird time let me know, shouldn't be too bad of a drive...I've had many weekday 4am sessions and midnight (or later) weekend sessions! They have a boombox too for spinning your own tunes, sometimes this is better for me than having an ipod.

Razor
03-13-10, 2:41 pm
Friday 03/12/10

Evening

Shoulders

DB Front Raises
20s x 12
25s x 10
30s x 8
25s x 10
20s x 12

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

Bent-Over Rear Delt DB Lateral Raises
25s x 12
30s x 10
35s x 8
30s x 10
25s x 12

DB Shrugs
75s x 12
90s x 10
105s x 8
90s x 10
75s x 12

Seated Machine Shoulder Presses (Dropset)
110 x 12, 90 x 8, 70 x 4


Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline


Real nice bro! Love the pyramid! Keep it up!!

DANO
03-13-10, 2:54 pm
nice work Phil.. way to "cap" off the week! <grin>

J Wong
03-13-10, 4:23 pm
Solid work Phil

Tron
03-13-10, 5:11 pm
Friday 03/12/10

Evening

Shoulders


Good stuff big Phil... Keep up those workouts and watch the body grow.

Phil800101
03-13-10, 8:26 pm
Excellent work man. Subbed.


Also, I'll add this - my apartment complex has dumbbells and treadmills available 24/7 with keycard access, so if you ever want/need to have a treadmill session and some company at a weird time let me know, shouldn't be too bad of a drive...I've had many weekday 4am sessions and midnight (or later) weekend sessions! They have a boombox too for spinning your own tunes, sometimes this is better for me than having an ipod.

Thanks Chris! I appreciate the support.

Cool, I'll let you know.


Real nice bro! Love the pyramid! Keep it up!!

Thanks Steve! Will do bro.


nice work Phil.. way to "cap" off the week! <grin>

Thanks bro! Shoulders are sore today.


Solid work Phil

Thanks boom! Just trucking along and trying to kill it.


Good stuff big Phil... Keep up those workouts and watch the body grow.

Thanks my man! That is the plan...

Firedrake
03-13-10, 8:30 pm
Good work goin' on, Phil! Glad to see the cardio's still in there, even if I couldn't get you to try the vest <grin>! Mind you, I really only do that once or twice a week -- the rest of the time I do a recumbent bike . . . though I have been thinking about using my leg weights on that . . .

Phil800101
03-13-10, 8:30 pm
Saturday 03/13/10

Back/Calves/Abs

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

Seated Plate-Loaded Single Arm Iso-Row
60 x 12
80 x 10
100 x 8
80 x 10
60 x 12

Close-Grip Cable Lat Pulldowns
90 x 12
120 x 10
150 x 8
120 x 10
90 x 12

Seated Cable Rows (Dropset); Wide-Grip Cable Lat Pulldowns (Dropset) [Superset]
120 x 8, 90 x 8, 60 x 12; 120 x 8, 90 x 8, 60 x 12

Standing Calf Raises/Crunches (Superset)
150 x 12 ; 25
150 x 12 ; 25
150 x 12 ; 25
150 x 12 ; 25
150 x 12 ; 25

Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

Phil800101
03-13-10, 8:32 pm
Good work goin' on, Phil! Glad to see the cardio's still in there, even if I couldn't get you to try the vest <grin>! Mind you, I really only do that once or twice a week -- the rest of the time I do a recumbent bike . . . though I have been thinking about using my leg weights on that . . .

Thanks Jim! Yup, it's a necessary evil...I plan to start doing more of it here soon. Lol, I am seriously thinking about giving it a shot here in the near future, definitely would be a good way to mix things up and crank the intensity.

NaturalTrainee
03-14-10, 7:21 am
I like how you combined those intensity techniques there Phil, great workout!

mritter3
03-14-10, 10:19 am
strong work phil...nice back day.

BubbyLight
03-14-10, 1:17 pm
nice work in here...are you cutting up for a show?

Phil800101
03-14-10, 2:35 pm
I like how you combined those intensity techniques there Phil, great workout!

Thanks bro! Yup, it is killer to do it like that.


strong work phil...nice back day.

Thanks Matt! I am feeling it today.


nice work in here...are you cutting up for a show?

Thanks BL! Nope, just trying to cut down bodyfat and maintain/gain lean mass.

Bodybuilding is not in the cards for me, but I do see myself powerlifting in the future. I respect the hell out of people who do it, but with my frame and genetics I feel it would be too much of an uphill battle...that's only part of it though, the main reason is that powerlifting appeals to me so much more.

Long term plan is to get down to a base weight range/bodyfat % that I am comfortable with, maintain that bf% for awhile so as to set it as my new baseline. At that point I am going to switch to a powerlifting split/training style while going on a long, slow, clean bulk to add quality lean mass and strength while keeping the bf% in check. Right now, as I see it my bf% is way too high for me to reasonably consider powerlifting...I do have plans to compete in the future, but I would completely fuck myself by being in a weight class with alot of junk on my frame.

So, for now I powerbuild more or less.

Phil800101
03-14-10, 3:35 pm
Sunday 03/14/10

Morning Cardio

Recumbent Bike, 30 Minutes

mcbeast
03-14-10, 6:28 pm
Phil is going to a mean lean fighting machine! Haha. I love cardio, dont you?

Phil800101
03-14-10, 8:25 pm
Phil is going to a mean lean fighting machine! Haha. I love cardio, dont you?

Thanks Eddie! Lol, right, sure do...

R.Bearse1
03-15-10, 2:41 am
Phil is going to a mean lean fighting machine! Haha. I love cardio, dont you?

Phil love's Cardio!!! We could all take a lesson from him (those of us needing to cut, lol) We also could take some pointers on the weight he moves!


EE...where are you in Lewis?!?!?! I'm de-mobbing there.

Phil800101
03-15-10, 3:25 am
Phil love's Cardio!!! We could all take a lesson from him (those of us needing to cut, lol) We also could take some pointers on the weight he moves!


EE...where are you in Lewis?!?!?! I'm de-mobbing there.

Thanks Ray! Lol, it's a love/hate relationship. It's all relative bro, alot of my heaviest sets/reps are mere warmups for others...nevertheless, I definitely appreciate the compliment!

mjsef88
03-15-10, 7:37 am
You guys got it all wrong. Cardio is great!

Phil800101
03-15-10, 9:43 am
You guys got it all wrong. Cardio is great!

Is there a slow gas leak in your basement?

Lol, no, you and Jim are right it really isn't all that bad...I just have fun bitching about it, lol.

B Con
03-15-10, 9:55 am
Was great seeing you this past week at the Arnold. You've made some killer progress since the last time I saw you last year. Great work and keep it up.

mjsef88
03-15-10, 10:00 am
Is there a slow gas leak in your basement?


hahahahahaha probably...

Phil800101
03-15-10, 2:23 pm
Was great seeing you this past week at the Arnold. You've made some killer progress since the last time I saw you last year. Great work and keep it up.

Thanks Burt! It was great seeing you as well. Will do bro!


hahahahahaha probably...

I figured...

Phil800101
03-15-10, 2:23 pm
Monday 03/15/10

Morning Cardio

Recumbent Bike, 30 Minutes

NaturalTrainee
03-15-10, 2:28 pm
He is getting ripped... Is diet also in check bro? Sucks to cut.

Phil800101
03-15-10, 2:45 pm
He is getting ripped... Is diet also in check bro? Sucks to cut.

Thanks bro! Yes it is, and yes it does.

C.Coronato
03-15-10, 3:10 pm
Lots of a cardio in here big guy .. !

atrain11b
03-15-10, 4:45 pm
Just going to say this one more time. Cardio Sucks, but it needs to be done. Great job Phil, if only cardio was as much fun as the lifting part

Phil800101
03-15-10, 8:51 pm
Lots of a cardio in here big guy .. !

Thanks TTL! Don't I know it...lol, gotta do it.


Just going to say this one more time. Cardio Sucks, but it needs to be done. Great job Phil, if only cardio was as much fun as the lifting part

Thanks bro! Yup, it's a necessary evil. I know, right?

jac71
03-15-10, 11:19 pm
Cardio, cardio, cardio....good work Phil!!
Hope you had fun at the Arnold bro!!

Phil800101
03-16-10, 3:29 am
Cardio, cardio, cardio....good work Phil!!
Hope you had fun at the Arnold bro!!

Thanks Angel! Lol, I know I know...

Oh man bro, it was incredible! Hope you can make it next year!

If ya want, look back about a week and check out the links to my write-ups.

Phil800101
03-16-10, 3:32 am
Monday 03/15/10

Evening

Chest/Calves/Abs

Flat DB Bench Press
35s x 12
50s x 10
65s x 8
80s x 6

Incline DB Flyes
20s x 12
30s x 10
40s x 8
50s x 6

Incline DB Presses/Flat DB Flyes (Superset)
25s x 12; 25s x 12
30s x 10; 30s x 10
35s x 8; 35s x 8
40s x 6; 40s x 6

Seated Plate-Loaded Leg Press Calf Raises
180 x 25
270 x 20
360 x 15
450 x 10

Sit-Ups
15
15
15


Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

smoothballer
03-16-10, 8:40 am
Nice session man!

Phil800101
03-16-10, 9:35 am
Nice session man!

Thanks bro! I appreciate the support.

Phil800101
03-16-10, 9:36 am
Tuesday 03/16/10

Morning Cardio

Recumbent Bike, 30 Minutes

NJC_Manhattan
03-16-10, 11:54 am
Tuesday 03/16/10

Morning Cardio

Recumbent Bike, 30 Minutes

Bike Cardio = No Fun = Getting cut.

NaturalTrainee
03-16-10, 1:00 pm
Zzzzzzzzzzzzzzzzzzzzzzzzzzzzz...
Zzzzzzzzzzzzzzzzzzzzzzzzzzzzz...

Mr. Dead
03-16-10, 1:04 pm
Bike Cardio = No Fun = Getting cut.

x2!!! *LOL*

Phil800101
03-16-10, 2:24 pm
Bike Cardio = No Fun = Getting cut.


x2!!! *LOL*

You are correct sirs!


Zzzzzzzzzzzzzzzzzzzzzzzzzzzzz...
Zzzzzzzzzzzzzzzzzzzzzzzzzzzzz...

Definitely...gotta do it though.

Tron
03-16-10, 9:05 pm
Monday 03/15/10

Evening

Chest/Calves/Abs

Flat DB Bench Press
35s x 12
50s x 10
65s x 8
80s x 6

Incline DB Flyes
20s x 12
30s x 10
40s x 8
50s x 6

Incline DB Presses/Flat DB Flyes (Superset)
25s x 12; 25s x 12
30s x 10; 30s x 10
35s x 8; 35s x 8
40s x 6; 40s x 6

Seated Plate-Loaded Leg Press Calf Raises
180 x 25
270 x 20
360 x 15
450 x 10

Sit-Ups
15
15
15


Cardio

Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

Pumpalicious...

Phil800101
03-16-10, 9:22 pm
Pumpalicious...

Thanks bro! Indeed it was...

DANO
03-16-10, 9:33 pm
nice chest work, Phil. gotta love the DB work.

Phil800101
03-16-10, 9:34 pm
nice chest work, Phil. gotta love the DB work.

Thanks my man! I love all DB chest days.

Phil800101
03-17-10, 4:13 am
Tuesday 03/16/10

Evening

Arms

Concentration Curls
20 x 12
25 x 10
30 x 8
35 x 6

Smith Machine Close-Grip Bench Press
115 x 12
135 x 10
155 x 8
175 x 6

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

Machine Tricep Extensions
50 x 12
75 x 10
100 x 8
125 x 6

Plate-Loaded Preacher Curls (Burnout)/Plate-Loaded Seated Machine Dips (Burnout) [Superset]
50 x 20; 100 x 20

BB Wrist Curls/BB Reverse 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
Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

R.Bearse1
03-17-10, 4:38 am
Tuesday 03/16/10

Evening

Arms

Concentration Curls
20 x 12
25 x 10
30 x 8
35 x 6

Smith Machine Close-Grip Bench Press
115 x 12
135 x 10
155 x 8
175 x 6

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

Machine Tricep Extensions
50 x 12
75 x 10
100 x 8
125 x 6

Plate-Loaded Preacher Curls (Burnout)/Plate-Loaded Seated Machine Dips (Burnout) [Superset]
50 x 20; 100 x 20

BB Wrist Curls/BB Reverse 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
Dreadmill, 35 Minutes
3.5 Speed, 5 Incline



nice work bro...we share gunz day now, lol Tuesday in my new routine! good work in here...great pump with those burnouts im assuming?

smoothballer
03-17-10, 8:41 am
Killer arm workout! Bet those arms were swole leaving the gym. Keep up the good work brother.

Phil800101
03-17-10, 9:30 am
nice work bro...we share gunz day now, lol Tuesday in my new routine! good work in here...great pump with those burnouts im assuming?

Thanks my man! Lol, yup...oh yeah, it was a sick pump.


Killer arm workout! Bet those arms were swole leaving the gym. Keep up the good work brother.

Thanks bro! Indeed they were. Will do!

B Con
03-17-10, 10:37 am
Great work.... killing it lately.

Aggression
03-17-10, 11:44 am
Gettin' it done up in here, as usual. Keep pressin' on, P.

Phil800101
03-17-10, 2:26 pm
Great work.... killing it lately.

Thanks Burt! That is my intent.


Gettin' it done up in here, as usual. Keep pressin' on, P.

Thanks Adam! Will do bro.

Phil800101
03-17-10, 2:27 pm
Wednesday 03/17/10

Morning Cardio

Recumbent Bike, 30 Minutes

Mr. Dead
03-17-10, 2:32 pm
Wednesday 03/17/10

Morning Cardio

Recumbent Bike, 30 Minutes

Uhm... You know cardio can stunt your growth, right...??? *LOL* But, seriously, you're definitely gettin' it done in here!!!

Phil800101
03-17-10, 2:35 pm
Uhm... You know cardio can stunt your growth, right...??? *LOL* But, seriously, you're definitely gettin' it done in here!!!

Thanks bro! Lol, as long as it's only stunting the growth of my gut I am fine with it, lol.

C.Coronato
03-17-10, 3:05 pm
Everything is lookin good in here P, keep rockin.

NaturalTrainee
03-17-10, 3:41 pm
Haha, this cardio must be making you sick! Sole reason I hate to compete. Now I'm eating a pizza...

Razor
03-17-10, 3:51 pm
Wednesday 03/17/10

Morning Cardio

Recumbent Bike, 30 Minutes

Awesome Phil! Keep it up bro!

mcbeast
03-17-10, 4:40 pm
Wednesday 03/17/10

Morning Cardio

Recumbent Bike, 30 Minutes

Question. Why 30 mins opposed to 45+? Can you send me a writeup of your diet/supps/cardio? Just pokin around to see what others are doing?

Phil800101
03-17-10, 10:18 pm
Everything is lookin good in here P, keep rockin.

Thanks TTL! Will do bro.


Haha, this cardio must be making you sick! Sole reason I hate to compete. Now I'm eating a pizza...

Lol, it sucks, but it has to be done. I'm just trying to drop fat, period, lol.


Awesome Phil! Keep it up bro!

Thanks Steve! That is the plan my man.


Question. Why 30 mins opposed to 45+? Can you send me a writeup of your diet/supps/cardio? Just pokin around to see what others are doing?

Right now I do thirty minutes because my plan from the get-go was to ramp up the cardio as time went on...gotta have something to adjust (besides the diet) as I see it. Plus, on four days I week I do 30+ minutes after lifting. It's been awhile, so next week I plan on increasing the time to about 45 minutes per session...eventually it will probably get up to one hour.

I'll PM it to ya bro, sure thing.

ghost
03-17-10, 10:18 pm
bleh........cardio.

Razor
03-17-10, 10:19 pm
bleh........cardio.

Your brother LOVES cardio!

ghost
03-17-10, 10:21 pm
Your brother LOVES cardio!

wait................what?


who?

my real brother?
he is gay for cardio. ill take my power over cardio.

Phil800101
03-17-10, 10:31 pm
bleh........cardio.

Agreed!


Your brother LOVES cardio!


wait................what?


who?

my real brother?
he is gay for cardio. ill take my power over cardio.

That is my cardio motivation right there: the sooner I get this slop off of my frame, the sooner I can go into maintenance, and then after that...POWERLIFTING!

twoheadedboy
03-17-10, 11:45 pm
If it makes you feel any better, I swear there was noticeable fat loss between the last ABC and immediately following the Arnold. Whatever you're doing must be working! You should have entered the cutters side of the 2nd Iron Contest!

How are you tracking your progress in this area? Mirror? Scale down + lifts up?

Tron
03-18-10, 12:47 am
Tuesday 03/16/10

Evening

Arms

Concentration Curls
20 x 12
25 x 10
30 x 8
35 x 6

Smith Machine Close-Grip Bench Press
115 x 12
135 x 10
155 x 8
175 x 6

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

Machine Tricep Extensions
50 x 12
75 x 10
100 x 8
125 x 6

Plate-Loaded Preacher Curls (Burnout)/Plate-Loaded Seated Machine Dips (Burnout) [Superset]
50 x 20; 100 x 20

BB Wrist Curls/BB Reverse 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

I like seeing this much more than that damn cardio stuff.

I heard that what they actually did in the concentration camp was submit the detainees to cardio... just saying.

Phil800101
03-18-10, 3:08 am
If it makes you feel any better, I swear there was noticeable fat loss between the last ABC and immediately following the Arnold. Whatever you're doing must be working! You should have entered the cutters side of the 2nd Iron Contest!

How are you tracking your progress in this area? Mirror? Scale down + lifts up?

Thanks Chris! Appreciate it bro.

I use the mirror & clothes (scale fucks with my head)...belt is up two notches since January, so my waist is obviously shrinking, and yeah, I just see how my strength is and pay attention to any variations.


I like seeing this much more than that damn cardio stuff.

I heard that what they actually did in the concentration camp was submit the detainees to cardio... just saying.

Thanks bro! Me too, most definitely. Yup, cardio does suck, but it has to get done.

Phil800101
03-18-10, 3:11 am
Wednesday 03/17/10

Evening

Legs/Abs

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

Powersquats
90 x 12
180 x 10
270 x 8
360 x 6

Seated Plate-Loaded Leg Curls
60 x 12
80 x 10
100 x 8
120 x 5

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

Hack Squat (Burnout)
90 x 20

Stiff-Legged Deadlifts (Burnout)
135 x 20

Seated Calf Raises
90 x 25
120 x 20
150 x 15
180 x 10

Crunches/Flutter Kicks (Superset)
25; 25
25; 25
25; 25


Done and done. Fucking brutal...my legs are as sore as all hell already...I love it!

R.Bearse1
03-18-10, 4:26 am
Wednesday 03/17/10

Evening

Legs/Abs

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

Powersquats
90 x 12
180 x 10
270 x 8
360 x 6

Seated Plate-Loaded Leg Curls
60 x 12
80 x 10
100 x 8
120 x 5

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

Hack Squat (Burnout)
90 x 20

Stiff-Legged Deadlifts (Burnout)
135 x 20

Seated Calf Raises
90 x 25
120 x 20
150 x 15
180 x 10

Crunches/Flutter Kicks (Superset)
25; 25
25; 25
25; 25


Done and done. Fucking brutal...my legs are as sore as all hell already...I love it!

Beautiful work in here today bro!

scals
03-18-10, 4:51 am
Nice work on both the arms and legs brother.

Phil800101
03-18-10, 8:49 am
Beautiful work in here today bro!

Thanks Ray! It was pretty brutal.


Nice work on both the arms and legs brother.

Thanks Steve! I am definitely feeling it today.

NaturalTrainee
03-18-10, 9:03 am
Nice legs session bro, some basic work being done for the wheelz.

Phil800101
03-18-10, 9:42 am
Nice legs session bro, some basic work being done for the wheelz.

Thanks my man! Basic and brutal, I'm as sore as hell already.

Phil800101
03-18-10, 9:42 am
Thursday 03/18/10

Morning Cardio

Recumbent Bike, 30 Minutes

I am definitely feeling last night's leg session...yeah buddy!

Tron
03-18-10, 10:37 am
Done and done. Fucking brutal...my legs are as sore as all hell already...I love it!

I'd say... bring on the post leg day waddle!

Phil800101
03-18-10, 2:17 pm
I'd say... bring on the post leg day waddle!

Thanks bro! It is here, SUTAS is in full effect.

DANO
03-18-10, 3:55 pm
nice leg work Phil.. one of my favorite things is when you are sitting the changing bench, contemplating how you are going to get the shoes off!

C.Coronato
03-18-10, 4:14 pm
Powersquats - I just changed to a gym that has it. I coudlnt be more happy. They are great.

Phil800101
03-18-10, 8:30 pm
nice leg work Phil.. one of my favorite things is when you are sitting the changing bench, contemplating how you are going to get the shoes off!

Thanks my man! Lol, nice. The weights in my gym are downstairs, so that walk up afterwards is always brutal.


Powersquats - I just changed to a gym that has it. I coudlnt be more happy. They are great.

Oh yeah, they most definitely are. For me, nothing beats the bar though.

twoheadedboy
03-19-10, 12:57 am
Nice leg work! What's a powersquat? You picked up PM at the Arnold too didn't you? How's it working for you?

Phil800101
03-19-10, 1:22 am
Nice leg work! What's a powersquat? You picked up PM at the Arnold too didn't you? How's it working for you?

Thanks Chris! So damn sore today. It's a machine, plate-loaded. Here's a pic of one similar to what they have at my gym:

http://www.zimmerexercise.com/images/power_front_squat.jpg

You face out, feet on the pad. Then you release the safety bar and just squat. There are some where you can face in or out as well.

I haven't started it yet, I'm finishing up the last of my ZMA before I do so...I can't wait to start the PM though!

Phil800101
03-19-10, 1:26 am
Thursday 03/18/10

Shoulders

Alternating Sets: Seated DB Presses/Standing Side DB Lateral Raises/Bent-Over Rear Delt Lateral Raises
30s x 12; 25s x 12; 20s x 12
40s x 10; 30s x 10; 25s x 10
50s x 8; 35s x 8; 30s x 8
60s x 6; 40s x 6; 35s x 6

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

Standing BB Shoulder Presses (Burnout)
95 x 13 drop to 75 x 7

Cardio
Dreadmill, 35 Minutes
3.5 Speed, 5 Incline

smoothballer
03-19-10, 9:12 am
Solid session man! Killed them shoulders!

mjsef88
03-19-10, 9:28 am
Sick shoulder day!

Phil800101
03-19-10, 9:38 am
Solid session man! Killed them shoulders!

Thanks bro! They were toasted by the end there.


Sick shoulder day!

Thanks Matt! I am feeling it right now.

Phil800101
03-19-10, 9:39 am
Friday 03/19/10

Morning Cardio

Recumbent Bike, 30 Minutes

SUTAS is in full swing!

B Con
03-19-10, 10:00 am
Gotta love doing cardio with SUTAS....

Aggression
03-19-10, 12:21 pm
Ahhh the powersquat. I LOVE that piece of equipment.

sly06
03-19-10, 12:23 pm
Phil,
Love the shoulder workout and you killed your legs. I love that machine for squats. I feel it loosens the pressure on my knees and lower back. Also if you face it and do squats that words too. Also, you can do something similar to lunges on it which kills me everytime.

DANO
03-19-10, 12:27 pm
nice shoulder session Phil... gotta love the cardio after leg day, great way to loosen the muscles.

Phil800101
03-19-10, 10:24 pm
Gotta love doing cardio with SUTAS....

Indeed.


Ahhh the powersquat. I LOVE that piece of equipment.

Yup, me too.


Phil,
Love the shoulder workout and you killed your legs. I love that machine for squats. I feel it loosens the pressure on my knees and lower back. Also if you face it and do squats that words too. Also, you can do something similar to lunges on it which kills me everytime.

Thanks Jesse! I am as sore as all hell today.

Yeah, at my last gym they had one that worked both ways. The one at my current gym only works facing out, it doesn't have the second level of pads....if you face it you're face is smashing into the pad. Never tried the lunges though...


nice shoulder session Phil... gotta love the cardio after leg day, great way to loosen the muscles.

Thanks bro! It was killer. Yup, it definitely does.

Phil800101
03-19-10, 10:25 pm
Friday 03/19/10

Evening

Rest

Legs are so fucking sore today, major SUTAS. Haven't had it this bad in awhile. I want to do deads, so I decided to hit it tomorrow instead.

Nix0r
03-20-10, 2:31 am
Sleep is a beautiful thing. Rest up!

R.Bearse1
03-20-10, 10:17 am
Friday 03/19/10

Evening

Rest

Legs are so fucking sore today, major SUTAS. Haven't had it this bad in awhile. I want to do deads, so I decided to hit it tomorrow instead.

Enjoy the damn well deserved rest bro! Awesome work

mritter3
03-20-10, 10:34 am
great shoulder workout phil, enjoy the weekend.

twoheadedboy
03-20-10, 12:08 pm
There ain't no rest for the wicked!

Haha, just kidding. That leg day was brutal. I'm hitting deads myself later today I think. My back's not crying enough today.

Phil800101
03-20-10, 1:49 pm
Sleep is a beautiful thing. Rest up!

Yes it is.


Enjoy the damn well deserved rest bro! Awesome work

Thanks Ray! I slept alot, it was great.


great shoulder workout phil, enjoy the weekend.

Thanks Matt! Will do bro.


There ain't no rest for the wicked!

Haha, just kidding. That leg day was brutal. I'm hitting deads myself later today I think. My back's not crying enough today.

Thanks Chris! I'm still feeling it. Nice...

Phil800101
03-20-10, 7:59 pm
Saturday 03/20/10

Back/Calves/Abs

Rack Pulls (Hammies were STILL sore as hell, so I opted for the rack).
135 x 12
225 x 10
315 x 8
405 x 3

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

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

Machine Pulldowns (Burnout)/Seated Machine Rows (Burnout) [Superset]
100 x 20; 100 x 10, then 5, then 5

Rotary Calf Machine
125 x 25
150 x 20
175 x 15
200 x 10

Sit-Ups
15
15
15

Cardio
Recumbent Bike, 35 Minutes

Done and done. Back is smoked. More cardio on tap for later.

Phil800101
03-21-10, 4:03 am
Saturday 03/20/10

Evening Cardio

Recumbent Bike, 30 Minutes

NaturalTrainee
03-21-10, 7:52 am
I really like your back day, seem like you whooped some havoc there Phil.

Phil800101
03-21-10, 10:57 am
I really like your back day, seem like you whooped some havoc there Phil.

Thanks bro! I'm feeling it today.

Phil800101
03-21-10, 10:57 am
Sunday 03/21/10

Morning Cardio

Recumbent Bike, 30 Minutes

mjsef88
03-21-10, 12:40 pm
Nice and relaxing!

Phil800101
03-21-10, 4:28 pm
Nice and relaxing!

Yup. I was watching "Cobra" since I've actually never seen it, lol.

Phil800101
03-22-10, 12:06 pm
Monday 03/22/10

Chest/Calves/Abs

Flat Plate-Loaded Chest Press
90 x 15
90 x 15
90 x 15
90 x 15

Pec Deck
80 x 15
80 x 15
80 x 15
80 x 15

Standing Calf Raises
120 x 20
120 x 20
120 x 20
120 x 20

Sit-Ups
15
15
15

Cardio
Dreadmill, 45 Minutes
3.5 Speed, 5 Incline


Going for somewhat of a de-load this week...high reps with little rest in between sets. This entire workout (minus cardio) took right around 30 minutes. Chest was smoked, and the pump was solid. I'm increasing the time of my cardio sessions as well. More cardio in store for tonight, after work.

Schedule changed as of yesterday. Out of training and back on the phones, this time with customer service as opposed to sales. Thus, I am back to lifting in the AM, with a second session of cardio in the evening after work. On off days, I'll hit up one session of cardio in the AM when I wake up.

Mr. Dead
03-22-10, 12:08 pm
Nice sessions!!! Definitely putting insome serious work!!!

Phil800101
03-22-10, 12:21 pm
Nice sessions!!! Definitely putting insome serious work!!!

Thanks Chris! Just doing my best to kill it day in and day out.

mjsef88
03-22-10, 12:31 pm
Just doing my best to kill it day in and day out.

Done and done in that category, brother!

Phil800101
03-22-10, 12:54 pm
Done and done in that category, brother!

Thanks Matt! I'm not going to let anything get in my way.

NaturalTrainee
03-22-10, 12:58 pm
Some high reps for a change there, I believe it will translate to growth. Nice pumping iron there bro!

Phil800101
03-22-10, 12:58 pm
Some high reps for a change there, I believe it will translate to growth. Nice pumping iron there bro!

Thanks bro! As do I...the pump was fantastic.

smoothballer
03-22-10, 1:02 pm
Nice session man! All that in less than 30 min...Killer!

Phil800101
03-22-10, 6:56 pm
Nice session man! All that in less than 30 min...Killer!

Thanks my man! It was quick and brutal.

scals
03-22-10, 7:10 pm
Strong on the rack pulls, and a couple simple chest movements to do the trick. Nice job Phil.

Phil800101
03-22-10, 7:14 pm
Strong on the rack pulls, and a couple simple chest movements to do the trick. Nice job Phil.

Thanks Steve! My face looked like a damn tomato in the mirror on the 405 reps, lol...yup, straight and to the point with the chest.

DANO
03-22-10, 8:39 pm
nice stuff Phil. strong work buddy!

NJC_Manhattan
03-22-10, 10:00 pm
Nice work bro. How you doin in here?

Phil800101
03-23-10, 3:03 am
nice stuff Phil. strong work buddy!

Thanks bro! I am feeling it.


Nice work bro. How you doin in here?

Thanks my man! Things are going well, how about yourself?

Phil800101
03-23-10, 3:04 am
Monday 03/22/10

Evening Cardio

Recumbent Bike, 45 Minutes

B Con
03-23-10, 9:21 am
Thanks Steve! My face looked like a damn tomato in the mirror on the 405 reps, lol...yup, straight and to the point with the chest.

AHAHA That's awesome... that's what I'm talking bout... really putting in serious work Phil. Great job.

Phil800101
03-23-10, 9:30 am
AHAHA That's awesome... that's what I'm talking bout... really putting in serious work Phil. Great job.

Thanks Burt! Go hard or go home, right? Firing on all cylinders and feeling good...

sly06
03-23-10, 11:36 am
I sense a beast is in our mist.......

NaturalTrainee
03-23-10, 12:01 pm
He is a beast, no need to even mention it!

Phil800101
03-23-10, 12:16 pm
I sense a beast is in our mist.......

Thanks Jesse! That is the plan my man, to become one.


He is a beast, no need to even mention it!

Thanks bro! Lol, still have a long ways to go...

Phil800101
03-23-10, 12:18 pm
Tuesday 03/23/10

Arms

Plate-Loaded Preacher Curls
40 x 15
40 x 15
40 x 15
40 x 15

Plate-Loaded Seated Machine Dips
90 x 15
90 x 15
90 x 15
90 x 15

Hammer Curls
20s x 15
20s x 15
20s x 15
20s x 15

V-Bar Cable Tricep Extensions
100 x 15
100 x 15
100 x 15
100 x 15

Standing BB Reverse Curls
40 x 25

Standing Behind-The-Back BB Wrist Curls
40 x 25

Cardio
Dreadmill, 45 Minutes
3.5 Speed, 5 Incline

Done and done. Guns are smoked out, pump was awesome.

NaturalTrainee
03-23-10, 12:34 pm
Are your guns still firing or did they run out of bullets? lol
Nice deloads Phil, your type II A fibers will thank you for this!

smoothballer
03-23-10, 12:35 pm
Got them guns pumped brother. What kind of rest time are you doing between sets?

Tron
03-23-10, 1:04 pm
Tough work on them guns, Big Phil.

DANO
03-23-10, 1:04 pm
nice volume on that arm work Phil.. i can see why the pump was so good.

sly06
03-23-10, 4:17 pm
Killin those guns Phil!! I love the plate loaded machines...I feel I get a huge pump off of them and great concentration.

Phil800101
03-23-10, 7:04 pm
Are your guns still firing or did they run out of bullets? lol
Nice deloads Phil, your type II A fibers will thank you for this!

Thanks bro! Completely out of ammo...ypu, that is the plan.


Got them guns pumped brother. What kind of rest time are you doing between sets?

Thanks my man! Minimal, today took just about 25-30 minutes as well.


Tough work on them guns, Big Phil.

Thanks Gavin! It was pretty brutal.


nice volume on that arm work Phil.. i can see why the pump was so good.

Thanks DANO! I am feeling it already.


Killin those guns Phil!! I love the plate loaded machines...I feel I get a huge pump off of them and great concentration.

Thanks Jesse! Oh yeah, they're great.

Phil800101
03-24-10, 12:21 am
Tuesday 03/23/10

Evening Cardio

Recumbent Bike, 45 Minutes

I've been drinking a mixture of one scoop of Lemon Lime BCAA Stack mixed with one scoop of Lemon Lime Gatorade powder in about 20-24 ounces of ice cold water while I do my evening cardio. Aminos, simple carbs, electrolytes...and only about 50 calories! On top of all that it tastes amazing...light and refreshing.

DANO
03-24-10, 1:49 am
nice recipe... refreshing, like cardio! hahaha

mjsef88
03-24-10, 7:32 am
Tuesday 03/23/10

I've been drinking a mixture of one scoop of Lemon Lime BCAA Stack mixed with one scoop of Lemon Lime Gatorade powder in about 20-24 ounces of ice cold water while I do my evening cardio. Aminos, simple carbs, electrolytes...and only about 50 calories! On top of all that it tastes amazing...light and refreshing.

That sounds tasty. I've been running with lemon lime intra-aid and 1-2 scoops orange gatorade.

It's not the BEST combo, but it's growing on me.

mritter3
03-24-10, 8:17 am
nice arm day there phil and way to squeeze all the cardio in as well....keep it up man.

smoothballer
03-24-10, 9:13 am
Yum, sounds tasty!

Phil800101
03-24-10, 10:09 am
nice recipe... refreshing, like cardio! hahaha

Lol, yup.


That sounds tasty. I've been running with lemon lime intra-aid and 1-2 scoops orange gatorade.

It's not the BEST combo, but it's growing on me.

Yeah, I could see that. I can't wait for that flavor to come out.


nice arm day there phil and way to squeeze all the cardio in as well....keep it up man.

Thanks Matt! Will do bro.


Yum, sounds tasty!

It is!

Tron
03-24-10, 10:49 am
Thanks Gavin! It was pretty brutal.


Those are always the best! It's hard to keep up in here with the cardio twice a day, haha. You seeing good results from that much cardio? Shredding down any?

Phil800101
03-24-10, 11:54 am
Those are always the best! It's hard to keep up in here with the cardio twice a day, haha. You seeing good results from that much cardio? Shredding down any?

Indeed. Yup, slowly but surely the fat is coming off. I just upped the cardio this past week, so I figure I'll have a better idea in a week or two as to the effects.

Phil800101
03-24-10, 11:58 am
Wednesday 03/24/10

Legs/Abs

Lying Leg Curls
90 x 15
90 x 15
90 x 15
90 x 15

Seated Leg Press
250 x 15
250 x 15
250 x 15
250 x 15

Seated Plate-Loaded Leg Curls
70 x 15
70 x 15
70 x 15
70 x 15

Hack Squats
90 x 15
90 x 15
90 x 15
90 x 15

Crunches/Leg Lifts (Superset)
25; 10 Second Hold
25; 10 Second Hold
25; 10 Second Hold

I'm feeling it already. Quick and brutal, minimal rest between sets again. Entire session took roughly 30-35 minutes.

Mr. Dead
03-24-10, 12:06 pm
Nice session!!! You got me fired up to fry mine, tonight!!! Good luck with hobbling/crawling...

Phil800101
03-24-10, 12:43 pm
Nice session!!! You got me fired up to fry mine, tonight!!! Good luck with hobbling/crawling...

Thanks Chris! Glad I could be of help, lol. SUTAS is already setting in bro...

NaturalTrainee
03-24-10, 5:05 pm
Let them melt a little bit, they'll be better tomorrow!

DANO
03-24-10, 11:53 pm
ya know Phil, i do my training on my lunch hour, so i know just how your workouts feel.... it is like cardio and weight training all rolled into one!

Phil800101
03-25-10, 12:45 am
Let them melt a little bit, they'll be better tomorrow!

Friday is going to be a bitch...


ya know Phil, i do my training on my lunch hour, so i know just how your workouts feel.... it is like cardio and weight training all rolled into one!

Thanks bro! Yup, this week at least.

Phil800101
03-25-10, 12:45 am
Wednesday 03/24/10

Evening Cardio

Recumbent Bike, 45 Minutes

twoheadedboy
03-25-10, 1:02 am
Great work in here man, you ready for Quad's?

Nix0r
03-25-10, 1:05 am
You did cardio this evening, so did I...

ONE OF US! ONE OF US! ONE OF US!

twoheadedboy
03-25-10, 1:06 am
Hey, me too :)

Phil800101
03-25-10, 2:30 am
Great work in here man, you ready for Quad's?

Thanks Chris! Hell yeah, can't wait!


You did cardio this evening, so did I...

ONE OF US! ONE OF US! ONE OF US!

Yup, has to get done. Indeed I am...


Hey, me too :)

Cardio is such a necessary evil...ONE OF US! ONE OF US! ONE OF US!

mritter3
03-25-10, 8:50 am
great leg workout phil...and getting in the cardio is solid man...keep up the solid training.

B Con
03-25-10, 10:01 am
Phil is a cardio machine...

Phil800101
03-25-10, 12:12 pm
great leg workout phil...and getting in the cardio is solid man...keep up the solid training.

Thanks Matt! Yup, gotta do it...will do bro!


Phil is a cardio machine...

Sadly yes, lol.

Tron
03-25-10, 12:22 pm
You did cardio this evening, so did I...

ONE OF US! ONE OF US! ONE OF US!

Damn cardio cult...

Phil800101
03-25-10, 12:25 pm
Damn cardio cult...

Join us...

ONE OF US! ONE OF US! ONE OF US!

NaturalTrainee
03-25-10, 12:46 pm
Hahaha, are you addicted to it bro?

Phil800101
03-25-10, 12:48 pm
Hahaha, are you addicted to it bro?

Lol, no. Thankfully.

sly06
03-25-10, 1:28 pm
You are a cardio machine!!!

Phil800101
03-25-10, 1:38 pm
You are a cardio machine!!!

Thanks Jesse! Cardio is a necessary evil...

sly06
03-25-10, 1:40 pm
Thanks Jesse! Cardio is a necessary evil...

Oh it is a necessary evil, but the real question is..do we really want to do it?

Tron
03-25-10, 1:54 pm
Join us...

ONE OF US! ONE OF US! ONE OF US!

I will be strong... I will resist.

Phil800101
03-26-10, 3:44 am
Oh it is a necessary evil, but the real question is..do we really want to do it?

Nope, lol.


I will be strong... I will resist.

ONE OF US! ONE OF US! ONE OF US!

Phil800101
03-26-10, 3:47 am
Thursday 03/25/10

Shoulders

Seated Machine Shoulder Press
75 x 15
75 x 15
75 x 15
75 x 15

Seated Machine Side Lateral Raises
50 x 15
50 x 15
50 x 15
50 x 15

Seated Machine Rear Delt Rows
80 x 15
80 x 15
80 x 15
80 x 15

Plate-Loaded Machine Shrugs
90 x 15
90 x 15
90 x 15
90 x 15

Cardio
Dreadmill, 45 Minutes
3.5 Speed, 5 Incline


Evening Cardio

Recumbent Bike, 45 Minutes

mcbeast
03-26-10, 5:01 am
Way to kill those delts. Lots of cardio too.

Phil800101
03-26-10, 5:36 am
Way to kill those delts. Lots of cardio too.

Thanks Eddie! I am feeling it...yup, has to get done.

smoothballer
03-26-10, 9:33 am
Boulders for Shoulder my man! Way to kill it!
Glad I am on an anti-cardio routine right now, but good for you man!

Phil800101
03-26-10, 9:53 am
Boulders for Shoulder my man! Way to kill it!
Glad I am on an anti-cardio routine right now, but good for you man!

Thanks bro! They're sore today. Yup, boring but necessary.

NaturalTrainee
03-26-10, 10:45 am
Nice work Phil, searing through your delts!

mritter3
03-26-10, 10:51 am
great shoulder workout there phil....and the pwo cardio is killer man.

Phil800101
03-26-10, 11:44 am
Nice work Phil, searing through your delts!

Thanks bro! I am feeling it today.


great shoulder workout there phil....and the pwo cardio is killer man.

Thanks Matt! I was spent by the end of it...yes it is, boring too, lol.

Phil800101
03-26-10, 11:46 am
Friday 03/26/10

Back/Calves/Abs

Lower Back Extension Machine
150 x 15
150 x 15
150 x 15
150 x 15

Wide Grip Cable Lat Pulldowns
90 x 15
90 x 15
90 x 15
90 x 15

Seated Cable Rows
90 x 15
90 x 15
90 x 15
90 x 15

Seated Calf Raises
90 x 20
90 x 20
90 x 20
90 x 20

Sit-Ups
15
15
15

Cardio
Dreadmill, 45 Minutes
3.5 Speed, 5 Incline

Straight and to the point. Took about 25-30 minutes, not counting the cardio of course.

Mr. Dead
03-26-10, 12:03 pm
Dang!!! Definitely a SUTAS inducing session!!! Great stuff!!!

Tron
03-26-10, 12:28 pm
Friday 03/26/10

Back/Calves/Abs

Lower Back Extension Machine
150 x 15
150 x 15
150 x 15
150 x 15

Wide Grip Cable Lat Pulldowns
90 x 15
90 x 15
90 x 15
90 x 15

Seated Cable Rows
90 x 15
90 x 15
90 x 15
90 x 15

Seated Calf Raises
90 x 20
90 x 20
90 x 20
90 x 20

Sit-Ups
15
15
15

Cardio
Dreadmill, 45 Minutes
3.5 Speed, 5 Incline

Straight and to the point. Took about 25-30 minutes, not counting the cardio of course.

Quality back day... Been putting in some good work, Phil.

Phil800101
03-26-10, 11:41 pm
Dang!!! Definitely a SUTAS inducing session!!! Great stuff!!!

Thanks Chris! It was killer.


Quality back day... Been putting in some good work, Phil.

Thanks Gavin! Just doing my best to kill it day in and day out.

twoheadedboy
03-27-10, 12:01 am
What's SUTAS? I know DOMS :)

Phil800101
03-27-10, 4:59 am
What's SUTAS? I know DOMS :)

Stick-Up-The-Ass-Syndrome. Refers to the way one walks after a brutal leg day. Coined by your pal and mine, Enforcer.

Phil800101
03-27-10, 5:00 am
Friday 03/26/10

Evening Cardio

Recumbent Bike, 45 Minutes

NaturalTrainee
03-27-10, 12:34 pm
My gut is exhausted just by hearing this lol.

Phil800101
03-27-10, 1:25 pm
My gut is exhausted just by hearing this lol.

Lol, yup.

Phil800101
03-27-10, 1:26 pm
Saturday 03/27/10

Morning Cardio

Recumbent Bike, 45 Minutes

scals
03-27-10, 3:19 pm
Oh cardio!

BubbyLight
03-27-10, 3:59 pm
when i even read ppl doin cardio, i hate it

NJC_Manhattan
03-27-10, 4:08 pm
Ahhh good ol cardio!!!

Enforcer
03-27-10, 5:56 pm
Friday 03/26/10

Evening Cardio

Recumbent Bike, 45 Minutes

Wait, what cardio? Am I reading this right? lmao

Phil800101
03-27-10, 7:03 pm
Oh cardio!

Yeah...fuck cardio.


when i even read ppl doin cardio, i hate it

Lol, cardio blows.


Ahhh good ol cardio!!!

Cardio sucks.


Wait, what cardio? Am I reading this right? lmao

Lol, your eyes do not deceive you my friend. As I often say, it's a necessary evil...and it fucking sucks, lol.

DANO
03-27-10, 11:55 pm
Yeah...fuck cardio.



Lol, cardio blows.



Cardio sucks.



Lol, your eyes do not deceive you my friend. As I often say, it's a necessary evil...and it fucking sucks, lol.

hmmmmm, i am getting the feeling you dont like cardio that much, or am i mistaken? <grin>

Phil800101
03-28-10, 3:37 am
hmmmmm, i am getting the feeling you dont like cardio that much, or am i mistaken? <grin>

What would give you that idea? Lol, yeah it's definitely not my favorite...

NaturalTrainee
03-28-10, 8:16 am
He loves it, he's going to enter the marathon after the contest lol.

Phil800101
03-28-10, 9:53 am
He loves it, he's going to enter the marathon after the contest lol.

No way in hell, lol. I'm not prepping for any contest though, just doing it to burn off the fat and make my gut disappear once and for all, lol.

NaturalTrainee
03-28-10, 9:57 am
Big gut, big gut, big gut...
ONE OF US! ONE OF US!

Phil800101
03-28-10, 11:57 am
Big gut, big gut, big gut...
ONE OF US! ONE OF US!

Lol, nope.

Phil800101
03-28-10, 11:57 am
Sunday 03/28/10

Morning Cardio

Recumbent Bike, 45 Minutes

smoothballer
03-28-10, 5:37 pm
You are a cardio machine!
And no I don't envy you...LOL!

Phil800101
03-28-10, 7:04 pm
You are a cardio machine!
And no I don't envy you...LOL!

Thanks bro! I don't envy myself either, lol...gotta get it done.

Phil800101
03-29-10, 1:48 am
Mentally prepping myself for the week ahead:

http://www.youtube.com/watch?v=02nAH_oAjeg

Cheesy? You bet.

mritter3
03-29-10, 8:34 am
chessy or not phil...do what you gots to do to get yourself ready to roll this week.

Aggression
03-29-10, 8:37 am
We all have those songs/albums that get us jacked up. Do you, brother.

Phil800101
03-29-10, 9:20 am
chessy or not phil...do what you gots to do to get yourself ready to roll this week.

Yup, looking forward to killing it.


We all have those songs/albums that get us jacked up. Do you, brother.

Indeed. I have many.

B Con
03-29-10, 10:30 am
Glad you are getting in the right mindset for the week... strong music :)

shortstack
03-29-10, 11:42 am
Phil, what's up bro??? When we going to have a Iowa/Illinois meet??? We've been talking about it for the last few years at the classic but we gotta do it up bro.

Were going to have another ABC sometime in May but we should be pretty open come summertime to make a trip over to the Big city.

Stay in touch and we'll get something going this summer/fall.

Jeremy

Phil800101
03-29-10, 12:19 pm
Glad you are getting in the right mindset for the week... strong music :)

Yup. I think it worked.


Phil, what's up bro??? When we going to have a Iowa/Illinois meet??? We've been talking about it for the last few years at the classic but we gotta do it up bro.

Were going to have another ABC sometime in May but we should be pretty open come summertime to make a trip over to the Big city.

Stay in touch and we'll get something going this summer/fall.

Jeremy

Cool. Yeah, our summer is open as well. Maybe we could meet up halfway, find a gym in Western Illinois or something? Maybe hook up with the Western Illinois ABC. Of course, if you guys want to come out to Chicago itself we'd definitely be down for that.

Phil800101
03-29-10, 12:23 pm
Monday 03/29/10

Chest/Calves/Abs

Flat DB Bench Press
40s x 12
55s x 10
70s x 8
85s x 5

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

Leg Press Calf Raises
450 x 15
450 x 15
450 x 15
450 x 15

Sit-Ups
20
15
15

Cardio
Dreadmill, 45 Minutes
3.5 Speed, 5 Incline

Simple and brutal. Hit it pretty quickly today. Chest is smoked. That is all.

Nix0r
03-29-10, 2:03 pm
Lumbertruck Fuckface... getting it done as usual.

NaturalTrainee
03-29-10, 3:44 pm
Phil is filling this monstrous chest of his...lol