"My War" Phil's Journey

[Enforcer]

Thanks bro! Indeed it is, no feeling like it in the world. I love deadlifting, definitely my favorite lift. Honestly, in a few years I hope to be training to deadlift competitively. Can't do it for awhile though, right now I have to cut the fat and improve my running so I can get my badge. After a year or two on the force though, when I'm all adjusted to the job and what not, I hope to start training for powerlifting, even if I end up only competing against myself.[/QUOTE]

Best of luck bro. I know you will serve this country proud.

[Pizzalamp]

hey phil...small world...ive been trying to be a cop for the past 5 years...its def a slow process

[mcbeast]

Good work with that pr man,especially after working sets!

Im subbed.

[mcbeast]

Saturday 3/15/08

Rest
Seated ass presses. Bodyweight x All day



Sunday

3/16/08

Rest
Bodyweight Lying Couch Extensions x All Day (Superset)



Haha nice to see a fellow animal with a sense of humor!!

[Lowdown5]

You are rockin it Phil, very impressive my Brother!!

[Phil800101]

Thanks bro! Indeed it is, no feeling like it in the world. I love deadlifting, definitely my favorite lift. Honestly, in a few years I hope to be training to deadlift competitively. Can't do it for awhile though, right now I have to cut the fat and improve my running so I can get my badge. After a year or two on the force though, when I'm all adjusted to the job and what not, I hope to start training for powerlifting, even if I end up only competing against myself.

Best of luck bro. I know you will serve this country proud.[/QUOTE]

Thanks my man, I will do my best!


hey phil...small world...ive been trying to be a cop for the past 5 years...its def a slow process

Yeah? That's cool...no kidding, I hear horror stories from people all the time about how long it takes and what not, definitely keeping my fingers crossed.


Good work with that pr man,especially after working sets!

Im subbed.


Saturday 3/15/08

Rest
Seated ass presses. Bodyweight x All day



Sunday

3/16/08

Rest
Bodyweight Lying Couch Extensions x All Day (Superset)



Haha nice to see a fellow animal with a sense of humor!!

Thanks bro! Glad to have you aboard! Lol, I'm glad you appreciate my sometimes odd sense of humor, lol.


You are rockin it Phil, very impressive my Brother!!

Thanks John! I do what I can.

[jer]

I feel like I've leaned up, and it looks like it in the mirror, not to mention that all my pants fit looser. However, I haven't stepped on a scale or measured myself or anything. I'm going by look and feel basically.

Looks like you have Phil. Forget the scale for a while, keep checking that mirror and feel good that you're making some great progress.

Nice work with the weights, keep pushing hard and getting leaner and stronger.

God bless brother.

[Phil800101]

Looks like you have Phil. Forget the scale for a while, keep checking that mirror and feel good that you're making some great progress.

Nice work with the weights, keep pushing hard and getting leaner and stronger.

God bless brother.

Thanks Jer! It means alot to me, it really really does.

Yup, the numbers can be very very deceptive, so I pretty much avoid the scale.

Will do for sure! When it comes to the gym, I'm like Bachman-Turner Overdrive...takin' Care of business, everyday, every way. It's all mine, and I'm working overtime.

[jac71]

Saturday 3/15/08

Rest
Seated ass presses. Bodyweight x All day



Sunday

3/16/08

Rest
Bodyweight Lying Couch Extensions x All Day (Superset)



Haha nice to see a fellow animal with a sense of humor!!

LOL!!!
I took a page out of your book and had the same workout on the weekend bro!!!

[Pizzalamp]

u have a real positive journey going on here phil

wishing you the best

[Phil800101]

LOL!!!
I took a page out of your book and had the same workout on the weekend bro!!!

Lol, don't you just love rest days? I love training, but nothing beats a good, well-earned rest day.


u have a real positive journey going on here phil

wishing you the best

Thanks bro! I appreciate the support!

[Carpe Diem P.T]

u dont have an odd sense of humour. you are just odd ;)

[Phil800101]

Here are some pics from my last time at World Gym:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic037.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic038.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic039.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic040.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic041.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic042.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic043.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic044.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic045.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic049.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic046.jpg

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic050.jpg

[Phil800101]

Monday 3/31/08

Chest/Calves/Abs

Flat BB Bench:
Warmups w/bar
135 x 12
185 x 3
225 x 3
275 x 0 (Forced rep, tried it, couldn't get it up.)
255 x 1, Assisted.
(Woulda been a new PR, but I needed some help coming out of the negative. Once I got it moving again I was fine and locked it out myself, but I still don't think it counts as a full rep that was all me.)
225 x 1 (My chest was blasted by this point)
135 x 16

Flat DB Flyes:
40 x 12
50 x 10
60 x 4, dropped down to 50 x 5, dropped down to 40 x 6, dropped down to 30 x 10

Standing Calf Raises, SS with Crunches:
154 x 20; 25 Crunches (4 sets)

Cardio:
My boy Nick and I went to the HS track and did cardio outdoors for 30 minutes. We walked a lap, and did some agility drills he knew from playing football in HS/College. Then we did intervals (walked the curves, ran the straightaways) to finish out the last 20 minutes.

I wanted to try the 275 on bench, just to see if I could do it. I don't really know what my true 1 rep max is, so I wanted to see. In Columbus with G, I put up 250 (current PR) without much of a problem, but couldn't really move 275, so I figured I might have used up all of my gas on that 250. Well, I tried it tonight, and it turned into a forced rep as I pretty much got stuck under it. I wanted to try for a PR though, so I dropped it to 255. I got stuck coming out of the negative, but once Nick got it moving again I was able to push it up and lock it out fine. So, I think had I not tried the 275 first I would have easily hit that 255. Anyway, I'll try again in a few weeks and I'm sure that I'll hit the 255 with no problem. At least I have a better idea of where I'm at on flat bench though. It was a solid workout overall, my chest is absolutely blasted.

Here are some pics, that's my boy Nick spotting me:

Working set of 225:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic034.jpg

Trying 275:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic035.jpg

Trying 255:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic036.jpg

Me in front of the Gorilla Mural:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic047.jpg

My dad on the bike, expressing our shared opinion of cardio:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic048.jpg

[Phil800101]

u dont have an odd sense of humour. you are just odd ;)

Lol, thanks bro, I think you hit the nail on the head.

[R.Bearse1]

JOurney's lookin good bro. Don't let the 275 get ya down. you did it after a lot of reps. It's a very satisfying thing to reach a PR. I saw stars after I hit 300 flat for the first time. It'll come.


I"ll keep checkin in when i get the chance.

Best wishes on your journey, "May the road rise to meet you, may the wind be at your back"
Strength and Honor

[sly06]

Phil,
You will hit that weight in no time amigo. I had the same thing happen to me yesterday. You are doing great bro. Just keep at it and this weight you and I are doing will be for reps in no time.

[hjayss]

wassup phil saw the pic nice damn gym..you go there all the time.....solid chest day too...I have been eyeing this video camera at walgreens it is 99 bucks..might get it for our next session be good to have a video camera...

[Phil800101]

JOurney's lookin good bro. Don't let the 275 get ya down. you did it after a lot of reps. It's a very satisfying thing to reach a PR. I saw stars after I hit 300 flat for the first time. It'll come.


I"ll keep checkin in when i get the chance.

Best wishes on your journey, "May the road rise to meet you, may the wind be at your back"
Strength and Honor

Thanks bro, I appreciate the support! It's all good, I just needed to see where I'm at. I'll have that weight up in no time. Yup, it is an amazing feeling when you bust a PR. Take care, and stay safe!


Phil,
You will hit that weight in no time amigo. I had the same thing happen to me yesterday. You are doing great bro. Just keep at it and this weight you and I are doing will be for reps in no time.

Thanks Sly! I know I will, I'm not too worried about it. As for you, I know you'll have that 295 up next week for sure. Hell yeah bro, we'll be repping that shit out sooner than we think. We just gotta keep on killing it.

[Phil800101]

wassup phil saw the pic nice damn gym..you go there all the time.....solid chest day too...I have been eyeing this video camera at walgreens it is 99 bucks..might get it for our next session be good to have a video camera...

Thanks bro! Yeah, that was my home base, and I loved it there, but as of 12:00 am it is now closed. My new place is pretty solid though, breaking it in tomorrow night. That would be cool as hell, we could put up some great vids for sure.

[hjayss]

Thanks bro! Yeah, that was my home base, and I loved it there, but as of 12:00 am it is now closed. My new place is pretty solid though, breaking it in tomorrow night. That would be cool as hell, we could put up some great vids for sure.

yeah we need ot get outta the stone age...lol...

[krazyassmexican]

Monday 3/31/08

Chest/Calves/Abs

Flat BB Bench:
Warmups w/bar
135 x 12
185 x 3
225 x 3
275 x 0 (Forced rep, tried it, couldn't get it up.)
255 x 1, Assisted.
(Woulda been a new PR, but I needed some help coming out of the negative. Once I got it moving again I was fine and locked it out myself, but I still don't think it counts as a full rep that was all me.)
225 x 1 (My chest was blasted by this point)
135 x 16

Flat DB Flyes:
40 x 12
50 x 10
60 x 4, dropped down to 50 x 5, dropped down to 40 x 6, dropped down to 30 x 10

Standing Calf Raises, SS with Crunches:
154 x 20; 25 Crunches (4 sets)

Cardio:
My boy Nick and I went to the HS track and did cardio outdoors for 30 minutes. We walked a lap, and did some agility drills he knew from playing football in HS/College. Then we did intervals (walked the curves, ran the straightaways) to finish out the last 20 minutes.

I wanted to try the 275 on bench, just to see if I could do it. I don't really know what my true 1 rep max is, so I wanted to see. In Columbus with G, I put up 250 (current PR) without much of a problem, but couldn't really move 275, so I figured I might have used up all of my gas on that 250. Well, I tried it tonight, and it turned into a forced rep as I pretty much got stuck under it. I wanted to try for a PR though, so I dropped it to 255. I got stuck coming out of the negative, but once Nick got it moving again I was able to push it up and lock it out fine. So, I think had I not tried the 275 first I would have easily hit that 255. Anyway, I'll try again in a few weeks and I'm sure that I'll hit the 255 with no problem. At least I have a better idea of where I'm at on flat bench though. It was a solid workout overall, my chest is absolutely blasted.

Here are some pics, that's my boy Nick spotting me:

Working set of 225:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic034.jpg

Trying 275:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic035.jpg

Trying 255:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic036.jpg

Me in front of the Gorilla Mural:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic047.jpg

My dad on the bike, expressing our shared opinion of cardio:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic048.jpg

it was still an awesome day brother and the 275bench is yours probably next time lower the reps of the 135lbs set

[Toni69]

haha! love that pic of your dad! I think thats so cool he goes to the gym with you. The first time, only time, my dad saw me compete I was so excited cause him and my mom were never understanding of all that is involved in stepping onto a stage and competing. When they finally saw, they gained a lot more respect for what I do and why I do it.

Great stuff here!

"The great thing in the world is not so much where we stand, as in what direction we are moving.”

[LittleMan55]

Bro keep baning that bench! You got 275 in no time!!!! Good work keep it coming!

[Enforcer]

Monday 3/31/08

Chest/Calves/Abs

Flat BB Bench:
Warmups w/bar
135 x 12
185 x 3
225 x 3
275 x 0 (Forced rep, tried it, couldn't get it up.)
255 x 1, Assisted.
(Woulda been a new PR, but I needed some help coming out of the negative. Once I got it moving again I was fine and locked it out myself, but I still don't think it counts as a full rep that was all me.)
225 x 1 (My chest was blasted by this point)
135 x 16

Flat DB Flyes:
40 x 12
50 x 10
60 x 4, dropped down to 50 x 5, dropped down to 40 x 6, dropped down to 30 x 10

Standing Calf Raises, SS with Crunches:
154 x 20; 25 Crunches (4 sets)

Cardio:
My boy Nick and I went to the HS track and did cardio outdoors for 30 minutes. We walked a lap, and did some agility drills he knew from playing football in HS/College. Then we did intervals (walked the curves, ran the straightaways) to finish out the last 20 minutes.

I wanted to try the 275 on bench, just to see if I could do it. I don't really know what my true 1 rep max is, so I wanted to see. In Columbus with G, I put up 250 (current PR) without much of a problem, but couldn't really move 275, so I figured I might have used up all of my gas on that 250. Well, I tried it tonight, and it turned into a forced rep as I pretty much got stuck under it. I wanted to try for a PR though, so I dropped it to 255. I got stuck coming out of the negative, but once Nick got it moving again I was able to push it up and lock it out fine. So, I think had I not tried the 275 first I would have easily hit that 255. Anyway, I'll try again in a few weeks and I'm sure that I'll hit the 255 with no problem. At least I have a better idea of where I'm at on flat bench though. It was a solid workout overall, my chest is absolutely blasted.

Here are some pics, that's my boy Nick spotting me:

Working set of 225:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic034.jpg

Trying 275:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic035.jpg

Trying 255:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic036.jpg

Me in front of the Gorilla Mural:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic047.jpg

My dad on the bike, expressing our shared opinion of cardio:

http://i273.photobucket.com/albums/jj206/Phil800101/World%20Gym/Pic048.jpg

Nice chest workout and nice pics bro. U r looking bigger since the Arnold already. Keep up the intense training. Next couple of months 275 will be for reps. Also g2 love ur dads Jonny Cash pose he has while doing cardio.

[B Con]

Solid chest workout. For 275 you should try to go up slowly each week with 250 (try putting like a 2.5 on each side and just knock 'em out and go up slowly each week). I think you will be there in no time... or even do negatives with it so your body will know how it feels when it comes off the rack and the motions you would go through. I'm rooting for ya Phil.

[Phil800101]

yeah we need ot get outta the stone age...lol...

Lol, yeah.


it was still an awesome day brother and the 275bench is yours probably next time lower the reps of the 135lbs set

Thanks bro! I'm planning on progressing my way up, shooting for 255 next, then 260, and so on. I tried the 275 just to see what it felt like. I need the reps of 135 to get warmed up, I blast them out pretty easily. Not a bad idea though, if anything I'd lower the reps of 185 and 225.


haha! love that pic of your dad! I think thats so cool he goes to the gym with you. The first time, only time, my dad saw me compete I was so excited cause him and my mom were never understanding of all that is involved in stepping onto a stage and competing. When they finally saw, they gained a lot more respect for what I do and why I do it.

Great stuff here!

"The great thing in the world is not so much where we stand, as in what direction we are moving.”

Thanks Toni! I like it too, lol. Yeah, he doesn't lift weights b/c of some tendonitis in his arms and arthritis in his back (even though I tell him that light weights with good form might help, lol), but he still goes and does cardio. Both my parents do, which is cool. I hear ya about your folks though, at least they came around when they saw you up there. That quote is so true...


Bro keep baning that bench! You got 275 in no time!!!! Good work keep it coming!

Thanks my man! No doubt, just a matter of time.


Nice chest workout and nice pics bro. U r looking bigger since the Arnold already. Keep up the intense training. Next couple of months 275 will be for reps. Also g2 love ur dads Jonny Cash pose he has while doing cardio.

Thanks bro! No doubt, I'll be busting that shit up in no time. Lol, yeah, I love that pic.


Solid chest workout. For 275 you should try to go up slowly each week with 250 (try putting like a 2.5 on each side and just knock 'em out and go up slowly each week). I think you will be there in no time... or even do negatives with it so your body will know how it feels when it comes off the rack and the motions you would go through. I'm rooting for ya Phil.

Thanks yohead! Yup, that is the plan, going up incrementally. My current PR is 250, so I tried the 275 just to see if I could get it. It is currently my short-term goal on bench though. Next time I go heavy I am shooting for 255, than 260, and so on, ultimately aiming for that 275....and then onto the next goal! That's not a bad idea about the negatives though, I think I will do that...probably some forced reps with it as well.

[Enforcer]

Also try throwing in some floor presses, pause presses, board presses, and dead weight presses (by this I mean set up the bar in a squat rack so it is just slightly above your chest, then press the weight from a dead weight position- explode up and lower it back down, let the weight sit and then press again). Try some of these I bet your max will go through the roof.

[Phil800101]

Also try throwing in some floor presses, pause presses, board presses, and dead weight presses (by this I mean set up the bar in a squat rack so it is just slightly above your chest, then press the weight from a dead weight position- explode up and lower it back down, let the weight sit and then press again). Try some of these I bet your max will go through the roof.

Thanks for the suggestion bro! I just might hafta try some of those.

[Phil800101]

Here's a newspaper article about my gym, if anyone is interested:

http://www.suburbanchicagonews.com/heraldnews/business/870119,4_3_JO01_WORLDGYM_S1.article

[jac71]

Solid chest workout Phil...you keep going the way you are, you'll be hitting the 275 in no time!!
It's good that you got under that 275 to get a feel for it..believe it or not that helps a lot

[jer]

Looking good Phil.

That's too bad that gym is closed now, it looked solid.

Time to dominate the weights in another venue.

[Phil800101]

Solid chest workout Phil...you keep going the way you are, you'll be hitting the 275 in no time!!
It's good that you got under that 275 to get a feel for it..believe it or not that helps a lot

Thanks Angel! Hell yeah bro, I'll be putting that shit up before I know it. Oh yeah, I believe it.


Looking good Phil.

That's too bad that gym is closed now, it looked solid.

Time to dominate the weights in another venue.

Thanks jer! Yup, it was an awesome place, but like you said now it's time to move on and smash some iron at Gold's.

[mjsef88]

Thanks jer! Yup, it was an awesome place, but like you said now it's time to move on and smash some iron at Gold's.

When are you gonna hit them up? different enviroment, different people, different feeling. Kill some fucking weight and make a good (animal) impression...no need to worry about you not doing that tho!

[Pizzalamp]

my gym closed once...turned into a planet fitness

[Phil800101]

When are you gonna hit them up? different enviroment, different people, different feeling. Kill some fucking weight and make a good (animal) impression...no need to worry about you not doing that tho!

Thanks bro! I checked em' both out on Sunday, decided that the former Powerhouse will suit my needs best. I WAS going to work out there tonight, but when I went there it was closed due to a plumbing problem. When I FINALLY do get in there, I'm going to tear that place the fuck up (in a good way, of course).


my gym closed once...turned into a planet fitness

Ouch, that had to really suck.

[Phil800101]

Tuesday 4/1/08

What the fuck?

Looks like my new gym played some sort of April fool's joke on me...it was closed!

I went there around 10:30 to get my lift on and blast the shit outta my arms, and there was a note on the door saying that they are having plumbing problems and are currently closed, but will reopen as soon as possible. The other location closes at 10. Fuck. Man, I was pissed, to say the least. I hate it when I'm all revved up for the gym, and then I can't lift. I think I'm going to call this sensation "bluepump" because it's similar to having blue...well, I think you folks know what I'm getting at.

In any case, I'm hoping like hell that they will be open tomorrow, as I really don't want to have to go to the other location, mainly because they close at 10 and the free weight area is really cramped. But, if I have to go there tomorrow then I will go there and still kill it...I'm not going to let something like this get in the way of my workouts. I'll deal with it, make the best of it, and drive on.

Besides, there are many people in the world who have bigger problems than this...this is just a minor temporary inconvenience compared to the shit that alot of people have to put up with everyday. Hell, there are people who would kill just to have a warm bed and some food, things that I more or less take for granted. I am going to try and keep that in mind and be thankful for what I have, instead of pissing and moaning about not getting to lift tonight, and having to possibly lift in a gym I don't like.

Anyway, because of this, I am forced to change up my split for the rest of the week a bit. Here is my revised plan for the remainder of this week:

Wed.-Legs/Abs
Thu.-Arms
Fri.-Shoulders/Calves/Abs
Sat.-Back

[sly06]

Tuesday 4/1/08

What the fuck?

Looks like my new gym played some sort of April fool's joke on me...it was closed!

I went there around 10:30 to get my lift on and blast the shit outta my arms, and there was a note on the door saying that they are having plumbing problems and are currently closed, but will reopen as soon as possible. The other location closes at 10. Fuck. Man, I was pissed, to say the least. I hate it when I'm all revved up for the gym, and then I can't lift. I think I'm going to call this sensation "bluepump" because it's similar to having blue...well, I think you folks know what I'm getting at.

In any case, I'm hoping like hell that they will be open tomorrow, as I really don't want to have to go to the other location, mainly because they close at 10 and the free weight area is really cramped. But, if I have to go there tomorrow then I will go there and still kill it...I'm not going to let something like this get in the way of my workouts. I'll deal with it, make the best of it, and drive on.

Besides, there are many people in the world who have bigger problems than this...this is just a minor temporary inconvenience compared to the shit that alot of people have to put up with everyday. Hell, there are people who would kill just to have a warm bed and some food, things that I more or less take for granted. I am going to try and keep that in mind and be thankful for what I have, instead of pissing and moaning about not getting to lift tonight, and having to possibly lift in a gym I don't like.

Anyway, because of this, I am forced to change up my split for the rest of the week a bit. Here is my revised plan for the remainder of this week:

Wed.-Legs/Abs
Thu.-Arms
Fri.-Shoulders/Calves/Abs
Sat.-Back

Good way to think about it Phil. I would be pissed to if I mmissed a day. I like your word "bluepump." That made my day and it just started.

[Phil800101]

Good way to think about it Phil. I would be pissed to if I mmissed a day. I like your word "bluepump." That made my day and it just started.

Thanks Sly! Yeah, I got to thinking about it as I was typing and it hit me that there are worse things in the world. Lol, I'm glad you like it, hopefully it will catch on.

[krazyassmexican]

Tuesday 4/1/08

What the fuck?

Looks like my new gym played some sort of April fool's joke on me...it was closed!

I went there around 10:30 to get my lift on and blast the shit outta my arms, and there was a note on the door saying that they are having plumbing problems and are currently closed, but will reopen as soon as possible. The other location closes at 10. Fuck. Man, I was pissed, to say the least. I hate it when I'm all revved up for the gym, and then I can't lift. I think I'm going to call this sensation "bluepump" because it's similar to having blue...well, I think you folks know what I'm getting at.

In any case, I'm hoping like hell that they will be open tomorrow, as I really don't want to have to go to the other location, mainly because they close at 10 and the free weight area is really cramped. But, if I have to go there tomorrow then I will go there and still kill it...I'm not going to let something like this get in the way of my workouts. I'll deal with it, make the best of it, and drive on.

Besides, there are many people in the world who have bigger problems than this...this is just a minor temporary inconvenience compared to the shit that alot of people have to put up with everyday. Hell, there are people who would kill just to have a warm bed and some food, things that I more or less take for granted. I am going to try and keep that in mind and be thankful for what I have, instead of pissing and moaning about not getting to lift tonight, and having to possibly lift in a gym I don't like.

Anyway, because of this, I am forced to change up my split for the rest of the week a bit. Here is my revised plan for the remainder of this week:

Wed.-Legs/Abs
Thu.-Arms
Fri.-Shoulders/Calves/Abs
Sat.-Back

good thing about a gym closed is the rest :)

[LittleMan55]

Tuesday 4/1/08

What the fuck?

Looks like my new gym played some sort of April fool's joke on me...it was closed!

I went there around 10:30 to get my lift on and blast the shit outta my arms, and there was a note on the door saying that they are having plumbing problems and are currently closed, but will reopen as soon as possible. The other location closes at 10. Fuck. Man, I was pissed, to say the least. I hate it when I'm all revved up for the gym, and then I can't lift. I think I'm going to call this sensation "bluepump" because it's similar to having blue...well, I think you folks know what I'm getting at.

In any case, I'm hoping like hell that they will be open tomorrow, as I really don't want to have to go to the other location, mainly because they close at 10 and the free weight area is really cramped. But, if I have to go there tomorrow then I will go there and still kill it...I'm not going to let something like this get in the way of my workouts. I'll deal with it, make the best of it, and drive on.

Besides, there are many people in the world who have bigger problems than this...this is just a minor temporary inconvenience compared to the shit that alot of people have to put up with everyday. Hell, there are people who would kill just to have a warm bed and some food, things that I more or less take for granted. I am going to try and keep that in mind and be thankful for what I have, instead of pissing and moaning about not getting to lift tonight, and having to possibly lift in a gym I don't like.

Anyway, because of this, I am forced to change up my split for the rest of the week a bit. Here is my revised plan for the remainder of this week:

Wed.-Legs/Abs
Thu.-Arms
Fri.-Shoulders/Calves/Abs
Sat.-Back

Sounds like a sign of a needed rest day! Which is good because now you can unsleash a firey hell on the weights the rest of the week! Yeah Buddy!

[Enforcer]

Tuesday 4/1/08

What the fuck?

Looks like my new gym played some sort of April fool's joke on me...it was closed!

I went there around 10:30 to get my lift on and blast the shit outta my arms, and there was a note on the door saying that they are having plumbing problems and are currently closed, but will reopen as soon as possible. The other location closes at 10. Fuck. Man, I was pissed, to say the least. I hate it when I'm all revved up for the gym, and then I can't lift. I think I'm going to call this sensation "bluepump" because it's similar to having blue...well, I think you folks know what I'm getting at.

In any case, I'm hoping like hell that they will be open tomorrow, as I really don't want to have to go to the other location, mainly because they close at 10 and the free weight area is really cramped. But, if I have to go there tomorrow then I will go there and still kill it...I'm not going to let something like this get in the way of my workouts. I'll deal with it, make the best of it, and drive on.

Besides, there are many people in the world who have bigger problems than this...this is just a minor temporary inconvenience compared to the shit that alot of people have to put up with everyday. Hell, there are people who would kill just to have a warm bed and some food, things that I more or less take for granted. I am going to try and keep that in mind and be thankful for what I have, instead of pissing and moaning about not getting to lift tonight, and having to possibly lift in a gym I don't like.

Anyway, because of this, I am forced to change up my split for the rest of the week a bit. Here is my revised plan for the remainder of this week:

Wed.-Legs/Abs
Thu.-Arms
Fri.-Shoulders/Calves/Abs
Sat.-Back

Got to roll with the punches soemtimes. Nice adjustment to your workout. Most people out their just wouldnt do legs and use this as an excuse to skip em. But being the ANimal you are, you are headed to the gym on the weekend. Nice bro. A true Animal at heart right here.

[Phil800101]

good thing about a gym closed is the rest :)

Very true my good man, very true.


Sounds like a sign of a needed rest day! Which is good because now you can unsleash a firey hell on the weights the rest of the week! Yeah Buddy!

Hell yeah bro! I'm like a Bull in the pen at a rodeo, waiting to be cut loose...


Got to roll with the punches soemtimes. Nice adjustment to your workout. Most people out their just wouldnt do legs and use this as an excuse to skip em. But being the ANimal you are, you are headed to the gym on the weekend. Nice bro. A true Animal at heart right here.

Thanks bro! Yup, just like Steve Winwood once sang, "You just roll with it, baby." I hate missing workouts, it makes the week feel incomplete to me. I'll do what I can to get them in, even if it means adjusting my split and/or going in on an off day.

[ghost]

That sucks that they were closed phil!

[Phil800101]

That sucks that they were closed phil!

Yup, it sure did. Got a huge case of bluepump from it. No worries though, I'm definitely going to make up for it in the next few days here...

[ghost]

Yup, it sure did. Got a huge case of bluepump from it. No worries though, I'm definitely going to make up for it in the next few days here...

Good shit, KILL IT.

[B Con]

Love the mentality about the gym being closed.. I would be kicking doors down. You are a real inspiration phil and the word bluepump is amazing haha I love it. Someone add that down in wikipedia...

[Phil800101]

Good shit, KILL IT.

Will do Rob!


Love the mentality about the gym being closed.. I would be kicking doors down. You are a real inspiration phil and the word bluepump is amazing haha I love it. Someone add that down in wikipedia...

Thanks bro! Oh believe me, I was really pissed at first, especially right after I got home, but then I calmed down after a little while. Lol, I'm glad you like it. I think it might be catching on, just like SUTAS...

[mjsef88]

Thanks bro! Oh believe me, I was really pissed at first, especially right after I got home, but then I calmed down after a little while. Lol, I'm glad you like it. I think it might be catching on, just like SUTAS...

Yeah it sucks that the gym was closed, but as you more or less put it, "it could be worse". great mentality. just store it up for your next workout.

....and i'm missing something....SUTAS....what?

[Phil800101]

Yeah it sucks that the gym was closed, but as you more or less put it, "it could be worse". great mentality. just store it up for your next workout.

....and i'm missing something....SUTAS....what?

Thanks bro! I did store it up, and then I unleashed it on my wheels.

Lol, SUTAS: Stick-Up-The-Ass-Syndrome. Caused by soreness after an intense leg session. Name and definitrion courtesy of Dr. Enforcer.

[Phil800101]

4/2/08

Legs

Leg Curls
80 x 12
100 x 10
120 x 8
60 x 16

Leg Extensions
80 x 12
100 x 10
120 x 8
60 x 16

BB Squat
Warmup w/bar
135 x 12
225 x 3
275 x 2
315 x 1
225 x 8
135 x 14 (2 normal, followed by 10 with no lockout, followed by 2 very slow and very deep with no lockout)

Leg Press Calf Raises
4 plates per side x 20 (4 sets)

Leg Press (Dropset)
6 plates per side x 8
5 plates per side x 8
4 plates per side x 12
3 plates per side x 16

Stiff Leg Deadlift/Abs Superset
135 x 12, 25 crunches (4 Sets)

And there you have it. First workout at my new gym. What better way to break the place in then to smash my wheels? I miss my old gym, but this place is pretty solid. Alot of different equipment for me to mess around with, which is good. Plus, they let me use chalk, which is pretty cool. It felt so good to get relief from the bluepump I got yesterday, I have been aching for a workout since I was denied one last night.

[LittleMan55]

New gym, using chalk, no bluepump these in themselves could be called a good day. Then you go out and tear your wheels up on day one at the new place! Thats how to do it! Did people there look like who is the new guy back in the power rack giving is body hell? Good work bro. Enjoy walking today!

[Carpe Diem P.T]

its funny how new gyms to us are like a toy store to kids.

nice session bro. i have been going easy on legs so its inspiring to see you going nuts. good shit! is it a fancy gym or old school?

[mjsef88]

awesome workout. How do you feel in your new gym?

[ghost]

GREAT work on legs Phil!!!

[Phil800101]

New gym, using chalk, no bluepump these in themselves could be called a good day. Then you go out and tear your wheels up on day one at the new place! Thats how to do it! Did people there look like who is the new guy back in the power rack giving is body hell? Good work bro. Enjoy walking today!

Thanks Broc! I was so relieved, lol. Yeah, there was nothing posted about chalk, so I didn't bother to ask and just used it. People were eyefucking my boy Nick and I before we even started hitting it, like "who the fuck are these guys?" There were alot of looks like that last night. We talked to a few other guys who switched over with us from the closing, and they said they were getting the same looks. It's like being the new kids at school I guess. As for the wheels, they feel ok, but I can definitely feel it.


its funny how new gyms to us are like a toy store to kids.

nice session bro. i have been going easy on legs so its inspiring to see you going nuts. good shit! is it a fancy gym or old school?

Thanks bro! No kidding, lol. It has alot of amenities, but there is alot of good equipment, plenty of free weights and machines, etc. Kinda like a combo of the two I guess.


awesome workout. How do you feel in your new gym?

Thanks my friend! It feels different for sure, but I think I'll get used to it. I miss the old gym definitely, but I am liking the fact that there are alot of toys for me to play with at this place...hee hee hee.


GREAT work on legs Phil!!!

Thanks Rob! I'm sure I'll be feeling it when I wake up today...

[krazyassmexican]

Thanks bro! I did store it up, and then I unleashed it on my wheels.

Lol, SUTAS: Stick-Up-The-Ass-Syndrome. Caused by soreness after an intense leg session. Name and definitrion courtesy of Dr. Enforcer.

i can still relate to that sutas thing, my left ham is still sore from yesterday's cramp

[Phil800101]

i can still relate to that sutas thing, my left ham is still sore from yesterday's cramp

Ouch. I almost tore my hamstring at work today...AGAIN...this is like the third or fourth time I've done this. What happens is that I trip, instinctively brace my legs to stop myself from falling, and I end up unintentionally stretching the shit out of one of my hammies. I'm afraid that one time I'm going to trip like this and end up tearing it.

[B Con]

Power to ya for destroying the wheels. Always feels good to pop the new gym's cherry. You dismantled it and have made your mark there. Great work as always Phil.

[jac71]

Great start at the new gym Phil!! That dropset on the leg press looks intense....great wheel session bro!!

[krazyassmexican]

Ouch. I almost tore my hamstring at work today...AGAIN...this is like the third or fourth time I've done this. What happens is that I trip, instinctively brace my legs to stop myself from falling, and I end up unintentionally stretching the shit out of one of my hammies. I'm afraid that one time I'm going to trip like this and end up tearing it.

shit bro, you need to be real careful with that, i am glad nothing bad happened!

[Enforcer]

4/2/08

Legs

Leg Curls
80 x 12
100 x 10
120 x 8
60 x 16

Leg Extensions
80 x 12
100 x 10
120 x 8
60 x 16

BB Squat
Warmup w/bar
135 x 12
225 x 3
275 x 2
315 x 1
225 x 8
135 x 14 (2 normal, followed by 10 with no lockout, followed by 2 very slow and very deep with no lockout)

Leg Press Calf Raises
4 plates per side x 20 (4 sets)

Leg Press (Dropset)
6 plates per side x 8
5 plates per side x 8
4 plates per side x 12
3 plates per side x 16

Stiff Leg Deadlift/Abs Superset
135 x 12, 25 crunches (4 Sets)

And there you have it. First workout at my new gym. What better way to break the place in then to smash my wheels? I miss my old gym, but this place is pretty solid. Alot of different equipment for me to mess around with, which is good. Plus, they let me use chalk, which is pretty cool. It felt so good to get relief from the bluepump I got yesterday, I have been aching for a workout since I was denied one last night.

Nice bro. No better way to break in a new gym but by doing legs. Im sure some heads turned to watch you do that. Bonus that u get to use chalk as well. Not many gyms out tehre that allow that. Heavy squats = GROWTH. Big ups bro. U kno Im alawyas watching so keep up the intensity.

[mcbeast]

Great leg workout,hittin 315 after all that is serious!

[Phil800101]

Power to ya for destroying the wheels. Always feels good to pop the new gym's cherry. You dismantled it and have made your mark there. Great work as always Phil.

Thanks Burt! It sure does feel good, especially getting to try out different equipment and use shit that I'm not used to.


Great start at the new gym Phil!! That dropset on the leg press looks intense....great wheel session bro!!

Thanks Angel! It was pretty intense, one thing this gym has for sure is a leg press that I like...I hated the one at my old gym, it just wasn't what I was used to.


shit bro, you need to be real careful with that, i am glad nothing bad happened!

Thanks bro, me too! I am as careful as I can be, but having to work all fast paced and what not definitely increases the risk of injury. UPS claims to be all about safety, but they are so full of shit in that regard it's no wonder they're known as "Big Brown."


Nice bro. No better way to break in a new gym but by doing legs. Im sure some heads turned to watch you do that. Bonus that u get to use chalk as well. Not many gyms out tehre that allow that. Heavy squats = GROWTH. Big ups bro. U kno Im alawyas watching so keep up the intensity.

Thanks bro! For sure...I love blasting my wheels, and it was great to break in the new gym with them. Will do my man, I will not let you down!


Great leg workout,hittin 315 after all that is serious!

Thanks man! Oh yeah, that 315 was killer....but it felt fucking great!

[Lowdown5]

You able to walk today? It wouldn't suprise me if you were a bit gimpy today.

[Phil800101]

You able to walk today? It wouldn't suprise me if you were a bit gimpy today.

Thanks John! Yeah, my legs are feeling it but I'm walking okay. When I wake up this evening I might definitely have a solid case of SUTAS though...

[krazyassmexican]

hey phil
check this up
http://www.youtube.com/watch?v=pKHdda4lrRM

la primera vive!

[Phil800101]

hey phil
check this up
http://www.youtube.com/watch?v=pKHdda4lrRM

la primera vive!

Thanks Krazy!

[Pizzalamp]

great job phil
each and every time u give it your all

[Phil800101]

great job phil
each and every time u give it your all

Thanks Grant! I am totally feeling it now...

[sly06]

Phil,
You totally kicked ass on legs bro. Just go in everytime to your new gym and show them how to lift. Be the Animal that they wish they could be. Keep it up bro.

[Phil800101]

Phil,
You totally kicked ass on legs bro. Just go in everytime to your new gym and show them how to lift. Be the Animal that they wish they could be. Keep it up bro.

Thanks Sly! That is the plan my brother, that is the plan for sure!

[Phil800101]

Thursday 4/3/08

Arms

BB Curls
50 x 12
60 x 10
70 x 8
80 x 6

Hammer Curl
20 x 12
25 x 10
30 x 8
35 x 7

Machine Preacher Curls
50 x 12
60 x 10
70 x 8
80 x 6

Concentration Curls (Dropset)
35 x 6, 30 x 6, 25 x 8, 20 x 10, 15 x 16

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

Skullcrushers
50 x 12
60 x 10
70 x 8
80 x 4

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

Cable Rope Pullovers (Dropset)
150 x 4, 130 x 6, 110 x 10, 90 x 12, 70 x 16

BB Reverse Curls/ Behind-the-Back BB Wrist Curls (Superset)
65 x 8; 65 x 8 (4 Sets)

Cardio
30 minutes on the indoor track. Intervals: 1 lap walk, 1 lap run/jog, repeat.

I was tired as hell this evening. I woke up, ate, and then fell back asleep. Woke up, took my pump, and then fell back asleep for another 15-20. Didn't get to the gym until after 11:30. It's all good though, at least by going this late the gym was basically empty, which is always good. I have no problem with other people or anything, but I do love working out in an empty gym.

[mjsef88]

solid gun day my man. I completely agree with the empty gym too. Seems like 1-3pm is the down time at my place. Just after the lunch crowd and just before the work crowd. Maybe 3 people max.

[B Con]

Damn you blasted the guns too yesterday. Solid work as always Phil. I agree an empty gym is a happy gym... kinda like a sanctuary. That's crazy all those mini naps you had, I can definitely relate though as school is about to get in grind time here so I will be in the same boat of running on all cylinders. Kudos to you for doing cardio on a track... its all I can do to finish up on an eliptical. Stupid cardio....

[LittleMan55]

Do we need tickets for that work out? Solid as always Phil! Like yohead said empty gym=good gym. Keep after it bro.!

[krazyassmexican]

Nice gunshow phil, hey at what time do you train on saturdays?
I May take a trip to your town next friday night and sleep over, so i was thinkin about smashin the gym together

[Enforcer]

Thursday 4/3/08

Arms

BB Curls
50 x 12
60 x 10
70 x 8
80 x 6

Hammer Curl
20 x 12
25 x 10
30 x 8
35 x 7

Machine Preacher Curls
50 x 12
60 x 10
70 x 8
80 x 6

Concentration Curls (Dropset)
35 x 6, 30 x 6, 25 x 8, 20 x 10, 15 x 16

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

Skullcrushers
50 x 12
60 x 10
70 x 8
80 x 4

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

Cable Rope Pullovers (Dropset)
150 x 4, 130 x 6, 110 x 10, 90 x 12, 70 x 16

BB Reverse Curls/ Behind-the-Back BB Wrist Curls (Superset)
65 x 8; 65 x 8 (4 Sets)

Cardio
30 minutes on the indoor track. Intervals: 1 lap walk, 1 lap run/jog, repeat.

I was tired as hell this evening. I woke up, ate, and then fell back asleep. Woke up, took my pump, and then fell back asleep for another 15-20. Didn't get to the gym until after 11:30. It's all good though, at least by going this late the gym was basically empty, which is always good. I have no problem with other people or anything, but I do love working out in an empty gym.

Make em grow bro. Pretty soon nothing but cut off T Shirts for you. Keep up the sick training

[jac71]

Awesome gun show Phil!! I've always been a fan of 12,10,8,6 reps while increasing the weight on each set.....good shit here Phil!!

[jac71]

Nice gunshow phil, hey at what time do you train on saturdays?
I May take a trip to your town next friday night and sleep over, so i was thinkin about smashin the gym together

If you're down by Phils and you guys want to take a trip up to my gym, (20minute drive from Phils) you guys are more than welcome to come up and we can all train!!

[krazyassmexican]

If you're down by Phils and you guys want to take a trip up to my gym, (20minute drive from Phils) you guys are more than welcome to come up and we can all train!!

sounds cool, i let you guys know by next friday or mid week if i am going or not

[Phil800101]

solid gun day my man. I completely agree with the empty gym too. Seems like 1-3pm is the down time at my place. Just after the lunch crowd and just before the work crowd. Maybe 3 people max.

Thanks bro! Yup, I love it empty.


Damn you blasted the guns too yesterday. Solid work as always Phil. I agree an empty gym is a happy gym... kinda like a sanctuary. That's crazy all those mini naps you had, I can definitely relate though as school is about to get in grind time here so I will be in the same boat of running on all cylinders. Kudos to you for doing cardio on a track... its all I can do to finish up on an eliptical. Stupid cardio....

Thanks Burt! Yup, I love it empty. Yeah, some days I'm just tired like that, doesn't happen too often, but every now and then it does. I didn't sleep all that soundly yesterday afternoon, so I'm sure that's what caused it. Ugh, nothing like finals time...I'm glad that's over with for me, lol. Cardio sure does suck...


Do we need tickets for that work out? Solid as always Phil! Like yohead said empty gym=good gym. Keep after it bro.!

Thanks bro! Lol, free admission to this gun show. I agree, empty is good. I will, you can count on that.


Make em grow bro. Pretty soon nothing but cut off T Shirts for you. Keep up the sick training

Thanks my man! Lol, I hope so.


Awesome gun show Phil!! I've always been a fan of 12,10,8,6 reps while increasing the weight on each set.....good shit here Phil!!

Thanks Angel! Yeah, I like it like that too. I've increased my rep range in the past month or so, and I'm liking it alot.


Nice gunshow phil, hey at what time do you train on saturdays?
I May take a trip to your town next friday night and sleep over, so i was thinkin about smashin the gym together

Thanks Krazy! Nothing like a gunshow in an empty gym...

[Phil800101]

Nice gunshow phil, hey at what time do you train on saturdays?
I May take a trip to your town next friday night and sleep over, so i was thinkin about smashin the gym together


If you're down by Phils and you guys want to take a trip up to my gym, (20minute drive from Phils) you guys are more than welcome to come up and we can all train!!


sounds cool, i let you guys know by next friday or mid week if i am going or not

Saturday is usually an off day for me. But, if you're going to be in town and want to train then I'd be game. Just let me know, hopefully by mid-week if you could, so I can plan an off day.

Thanks Angel, that would be cool. Or, if you wanted to come down and check it out, I can get free guest passes for my gym. Either way would work for me.

[krazyassmexican]

Saturday is usually an off day for me. But, if you're going to be in town and want to train then I'd be game. Just let me know, hopefully by mid-week if you could, so I can plan an off day.

Thanks Angel, that would be cool. Or, if you wanted to come down and check it out, I can get free guest passes for my gym. Either way would work for me.

i am 80% sure that it's going down
but i dont wanna let you down like the indiana time ;)

[Toni69]

Thursday 4/3/08

I was tired as hell this evening. I woke up, ate, and then fell back asleep. Woke up, took my pump, and then fell back asleep for another 15-20. Didn't get to the gym until after 11:30. It's all good though, at least by going this late the gym was basically empty, which is always good. I have no problem with other people or anything, but I do love working out in an empty gym.

lovin the high volume...cause Im all about high volume. Sometimes I dont expect to pull off high volume and somehow by the end of my wo I managed like 20+ sets and I wanna kick myself..its like Im a robot, I just get into high volume without even noticing it half the time.

I hear ya on the napping thing. I was like that yesterday..the leg wo I did on wed just wore me down and I actually took a nap, which I never do. I guess its our bodies telling us we beat it up good huh? LOL

[Phil800101]

i am 80% sure that it's going down
but i dont wanna let you down like the indiana time ;)

Gotcha bro, just let me know.

No worries about Indiana, I understand.

[Roland]

Thursday 4/3/08

Arms

BB Curls
50 x 12
60 x 10
70 x 8
80 x 6

Hammer Curl
20 x 12
25 x 10
30 x 8
35 x 7

Machine Preacher Curls
50 x 12
60 x 10
70 x 8
80 x 6

Concentration Curls (Dropset)
35 x 6, 30 x 6, 25 x 8, 20 x 10, 15 x 16

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

Skullcrushers
50 x 12
60 x 10
70 x 8
80 x 4

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

Cable Rope Pullovers (Dropset)
150 x 4, 130 x 6, 110 x 10, 90 x 12, 70 x 16

BB Reverse Curls/ Behind-the-Back BB Wrist Curls (Superset)
65 x 8; 65 x 8 (4 Sets)

Cardio
30 minutes on the indoor track. Intervals: 1 lap walk, 1 lap run/jog, repeat.

I was tired as hell this evening. I woke up, ate, and then fell back asleep. Woke up, took my pump, and then fell back asleep for another 15-20. Didn't get to the gym until after 11:30. It's all good though, at least by going this late the gym was basically empty, which is always good. I have no problem with other people or anything, but I do love working out in an empty gym.

Lookin' Good P.

[Phil800101]

lovin the high volume...cause Im all about high volume. Sometimes I dont expect to pull off high volume and somehow by the end of my wo I managed like 20+ sets and I wanna kick myself..its like Im a robot, I just get into high volume without even noticing it half the time.

I hear ya on the napping thing. I was like that yesterday..the leg wo I did on wed just wore me down and I actually took a nap, which I never do. I guess its our bodies telling us we beat it up good huh? LOL

Thanks Toni! I like the high volume too, I've been stepping it up for the past month or so, and am absolutely loving it. Yeah, I know what you mean...I practically dragged myself into the gym, not really feeling it. But once I got into it and did a few sets I felt great and it was on.

Yup, I think you are correct about the naps. It's definitely a sign that we have hit it hard and beat ourselves up pretty good, lol.

[Phil800101]

Lookin' Good P.

Thanks bro, I appreciate the support!

[Pizzalamp]

great day phil!! that was an impressive arm day

[Phil800101]

great day phil!! that was an impressive arm day

Thanks Grant! I am definitely feeling it today.

[Phil800101]

Friday 4/4/08

Shoulders

DB Upright Row
20 x 12
25 x 10
30 x 8
35 x 6

BB Bent-Over Row
45 x 12
65 x 10
85 x 8
105 x 6

Smith Machine Shoulder Presses
115 x 12
135 x 10
155 x 5, racked it for about 15-30 seconds, and then hit another 3
175 x 1, dropped to 135 x 4, dropped to 115 x 6

Shrugs
90 x 12
140 x 10
180 x 8
230 x 6
(The shrug frame thingy was very light, much much lighter than a trap bar, so I only counted the weight of the plates here.)

Cardio
30 minutes of intervals on the indoor track, alternating one lap walking with one lap running/jogging.

I wanted to do reverse pec deck instead of the BB rows, but the handles on the machine were all fucked up. They kept spinning around for some reason, so it was really hard to do the exercise right. Oh well. Saw some people I recognized from the old gym tonight. Gym was very empty again.

[LittleMan55]

Awesome shoulder day Phil!!!! Someimes those machines just wont cooperate. Glad the new gym seems to be working for ya bro. I see you did cardio too, BOOO CARDIO! Keep up the intensity man.

[B Con]

Very solid shoulder day. Get those shoulders like boulders. An empty gym is a great gym that you can focus on your lifts in. Great work as always Phil.

[Toni69]

Im gonna ask...no side laterals? reason being, side laterals are gonna help add width to your shoulders because they help to develop and build on the outside head of the deltoid, secondary muscle groups working are front and rear heads. I always, no matter what..hit side laterals in every shoulder wo. It does take time to get stronger as I just moved my way up to 30's for reps of 8. But I would not exclude this one.

I will tell you another good shoulder exercise you may or may not know of..its awesome...seated reverse overhead db laterals. Its like doin a fly for shoulders..its an awesome finishing movement to your shoulder routine, or even more brutal..superset it with side laterals or shrugs...upright rows.

It helps develop the side, rear delts and the traps.

Be seated. Take a db (start light as this is an isolation exercise), in each hand and extend your arms up over your head, palms facing one another. I always keep elbows slightly bent..I never lock out my joints on any movements I do. Keep back straight, abs nice and tight..breathe!

Slowly extend your arms out to the sides like a fly, using the shoulders to bring the weight down, palms facing upward. Do not go too far low, enough to feel the stretch in the delts. Use your delts to lift the weight back up over your head..you will feel your rear delts and traps doin some work too.

[sly06]

Im gonna ask...no side laterals? reason being, side laterals are gonna help add width to your shoulders because they help to develop and build on the outside head of the deltoid, secondary muscle groups working are front and rear heads. I always, no matter what..hit side laterals in every shoulder wo. It does take time to get stronger as I just moved my way up to 30's for reps of 8. But I would not exclude this one.

I will tell you another good shoulder exercise you may or may not know of..its awesome...seated reverse overhead db laterals. Its like doin a fly for shoulders..its an awesome finishing movement to your shoulder routine, or even more brutal..superset it with side laterals or shrugs...upright rows.

It helps develop the side, rear delts and the traps.

Be seated. Take a db (start light as this is an isolation exercise), in each hand and extend your arms up over your head, palms facing one another. I always keep elbows slightly bent..I never lock out my joints on any movements I do. Keep back straight, abs nice and tight..breathe!

Slowly extend your arms out to the sides like a fly, using the shoulders to bring the weight down, palms facing upward. Do not go too far low, enough to feel the stretch in the delts. Use your delts to lift the weight back up over your head..you will feel your rear delts and traps doin some work too.

Phil great worktout bro...you really kicked some ass.

I might try that exercise and see how it works.

How is your weekend going Phil?

[Phil800101]

Awesome shoulder day Phil!!!! Someimes those machines just wont cooperate. Glad the new gym seems to be working for ya bro. I see you did cardio too, BOOO CARDIO! Keep up the intensity man.

Thanks Broc! Yeah, the place is starting to grow on me for sure. Oh I will, believe me, I will.


Very solid shoulder day. Get those shoulders like boulders. An empty gym is a great gym that you can focus on your lifts in. Great work as always Phil.

Thanks Burt! Yup, you definitely can focus in an empty gym.


Im gonna ask...no side laterals? reason being, side laterals are gonna help add width to your shoulders because they help to develop and build on the outside head of the deltoid, secondary muscle groups working are front and rear heads. I always, no matter what..hit side laterals in every shoulder wo. It does take time to get stronger as I just moved my way up to 30's for reps of 8. But I would not exclude this one.

I will tell you another good shoulder exercise you may or may not know of..its awesome...seated reverse overhead db laterals. Its like doin a fly for shoulders..its an awesome finishing movement to your shoulder routine, or even more brutal..superset it with side laterals or shrugs...upright rows.

It helps develop the side, rear delts and the traps.

Be seated. Take a db (start light as this is an isolation exercise), in each hand and extend your arms up over your head, palms facing one another. I always keep elbows slightly bent..I never lock out my joints on any movements I do. Keep back straight, abs nice and tight..breathe!

Slowly extend your arms out to the sides like a fly, using the shoulders to bring the weight down, palms facing upward. Do not go too far low, enough to feel the stretch in the delts. Use your delts to lift the weight back up over your head..you will feel your rear delts and traps doin some work too.

Thanks for the advice Toni! I really appreciate it. I usually do side laterals, but not with every shoulder WO. I try to hit the delts from most, if not all angles, and switch up the exercises I use to do it with. Based on your suggestion though, I think I will put these in the same category of a shoulder press, and hit them every time.

That exercise sounds killer. I am definitely going to try those out the next time I hit shoulders. Just going through the motion with my bare hands, I can feel how this could be brutal, and I like that!


Phil great worktout bro...you really kicked some ass.

I might try that exercise and see how it works.

How is your weekend going Phil?

Thanks Sly! It's going okay so far, I'm hitting back today. You?

[jac71]

That was a solid Shoulder workout Phil and ewwww cardio!!! lol!!! Great work on the cardio also bro!!!

[Phil800101]

That was a solid Shoulder workout Phil and ewwww cardio!!! lol!!! Great work on the cardio also bro!!!

Thanks Angel! Yeah, cardio, the necessary evil...

[Phil800101]

Saturday 4/5/08

Back/Calves/Abs

T-Bar Rows
45 x 12
90 x 10
135 x 8
160 x 4

DB Rows
50 x 12
60 x 10
65 x 8
70 x 6
(I'm still pretty new to these, and want to get the form locked down solid, so I didn't go too heavy).

Assisted Pull-Ups (More weight = more assistance)
180 x 12
170 x 8
160 x 10
150 x 4

Lat Pulldown/Seated Cable Row (Superset)
110 x 8; 110 x 8
120 x 8; 120 x 8
130 x 5; 130 x 8
140 x 6; 140 x 6

BB Deadlift
135 x 12
225 x 10
315 x 5
135 x 16

Crunches
25 reps x 4 sets

Powersquat Calf Raises
2 plates per side x 20 reps (4 sets)

Cardio
30 minutes of intervals on the indoor track, alternating 1 lap walking with 1 lap running/jogging.

I felt pretty lethargic in the gym today...I was just dragging ass and couldn't get into the zone. It was still an ok workout, and my back is definitely feeling it, but it just took me a lot longer to get this done than I would have liked. I needed a swift kick in the ass or something. Oh well, we all have our off days, it's all part of the game. Still not too happy about it though. I'll make up for it next week, believe me.

[Lowdown5]

Dragging ass? Fuck, you killed it!!

[B Con]

Very solid back session. Its very comforting knowing that while I am destroying my back, Phil is doing the same. It's almost unity through iron. Keep that shit up. You will be crushing the DB rows in no time. I dont believe it is possible for you to drag ass.

[LittleMan55]

Phil, it looks like you inflicted a bunch of damage to the back like I did today!!! SWEET!!! Keep up the work man, grow lats that look like wings!

[Pizzalamp]

haha what is sat universal back day??

great day phil...good stuff going on in chicago...def a strong day

[scals]

Yo Phil, just wanted to stop by and say youre doing a great job. Keep it up brother.

[Phil800101]

Dragging ass? Fuck, you killed it!!

Thanks John! I hit it hard, I just felt like it took me too damn long...


Very solid back session. Its very comforting knowing that while I am destroying my back, Phil is doing the same. It's almost unity through iron. Keep that shit up. You will be crushing the DB rows in no time. I dont believe it is possible for you to drag ass.

Thanks Burt! That is pretty cool to think about. Yeah, I know they are a great back exercsie, so I want to be doing them more regularly. Oh, it's possible, believe me. It was more or less that I was just taking too much time in between sets, couldn't get myself in the zone. I still killed it, but I think I took too long to do so.


Phil, it looks like you inflicted a bunch of damage to the back like I did today!!! SWEET!!! Keep up the work man, grow lats that look like wings!

Thanks Broc! That is the plan bro, that is the plan. I want my back to be so fucking huge someday...lats I can fly with, lol.


haha what is sat universal back day??

great day phil...good stuff going on in chicago...def a strong day

Thanks Grant! It's usually on Friday for me, but Tuesday became an unplanned off day. But yeah, it looks like everybody was hitting back today.


Yo Phil, just wanted to stop by and say youre doing a great job. Keep it up brother.

Thanks bro! I appreciate the support!

[sly06]

Great back day Phil. Atelast you didn't strain your lower back like me. Just wait and one day you will be knocking out pullups.

[mcbeast]

Keep at it man! Nice work with deads!

[Phil800101]

Great back day Phil. Atelast you didn't strain your lower back like me. Just wait and one day you will be knocking out pullups.

Thanks Sly! I've done it twice before, so I'm very careful about it now. How is yours feeling? Hell yeah, knocking em' out like a fucking machine!


Keep at it man! Nice work with deads!

Thanks bro! They are always totally killer when done at the end of a back session, when you're already pretty much spent.

[Elite]

You mashed up the back. Nice superset and kudos for leavin deads till last. You must have been totally pooped after all that.

[jer]

Looked like a solid back day Phil. I hear ya though, some times you just don't "feel it".

Still solid. I see you've got a new favorite cardio routine. I haven't done any since Friday, feels good to take 2 days off. I'll be back at it bright and early tomorrow morning though. Yippie!

[Phil800101]

You mashed up the back. Nice superset and kudos for leavin deads till last. You must have been totally pooped after all that.

Thanks Paul! Oh yeah, I was destroyed...and then I did cardio. Ugh.


Looked like a solid back day Phil. I hear ya though, some times you just don't "feel it".

Still solid. I see you've got a new favorite cardio routine. I haven't done any since Friday, feels good to take 2 days off. I'll be back at it bright and early tomorrow morning though. Yippie!

Thanks Jer! Yup, it was just one of those days. Yeah, I'm taking advantage of the track at the new gym. I'll have to run as part of my physical agility test for the PD, so I figure it doesn't make sense to do it on a treadmill when I have a track right there. I bet it felt good to take off those two days.

[Phil800101]

Sunday 4/6/08

Rest

I didn't do a damn thing today. I woke up late, did nothing, and then took a nap. Nice lazy Sunday. I have work in about three hours, that should be fun...ugh. Back to the grind of another week. At least the weather is nicer, and I have lifting to look forward to every evening.

[Elite]

A common lazy sunday trait of mine, wake up late, think to myself 'I've worked hard getting out of bed, i deserve a nap'. Ive got work in one hour, ugh, and its snowing and freezing cold.

Im bringing cardio to the fray this week, cant wait either! :)

[Phil800101]

A common lazy sunday trait of mine, wake up late, think to myself 'I've worked hard getting out of bed, i deserve a nap'. Ive got work in one hour, ugh, and its snowing and freezing cold.

Im bringing cardio to the fray this week, cant wait either! :)

Lol, I hear ya on that. Sounds like a good way to start a Sunday. That sucks about work, and the weather too. Knowing the way Illinois is, it will probably snow here tomorrow or something else stupid like that. Hopefully this nice weather will stick around though. Oh boy, cardio! It sucks, but we gotta do it. Such a necessary evil...

[mjsef88]

Sunday 4/6/08

Rest

I didn't do a damn thing today. I woke up late, did nothing, and then took a nap. Nice lazy Sunday. I have work in about three hours, that should be fun...ugh. Back to the grind of another week. At least the weather is nicer, and I have lifting to look forward to every evening.

That's why their there, baby. We all need some R&R, even if it's just one day. And, looking back on your week, you definately deserve it!

[B Con]

Your sunday sounds a lot better than mine... fucking school. Enjoy it buddy you deserve it.

[LittleMan55]

ah new split for me means more rest= more growth.

You earned your rest day bro. and from the sounds of it you surely maximized it! Solid rest day as always! Get ready to kill it all week, let the weight fly bro!

[Pizzalamp]

rest=a more muscular phil

[hjayss]

Sunday 4/6/08

Rest

I didn't do a damn thing today. I woke up late, did nothing, and then took a nap. Nice lazy Sunday. I have work in about three hours, that should be fun...ugh. Back to the grind of another week. At least the weather is nicer, and I have lifting to look forward to every evening.
I FEEL YOU ON THAT...I hate monday through thursaday...

[Phil800101]

That's why their there, baby. We all need some R&R, even if it's just one day. And, looking back on your week, you definately deserve it!

Thanks bro! Yup, training is awesome, but nothing beats a solid rest day.


Your sunday sounds a lot better than mine... fucking school. Enjoy it buddy you deserve it.

Thanks Burt! Keep at it bro, the end results are worth it!


ah new split for me means more rest= more growth.

You earned your rest day bro. and from the sounds of it you surely maximized it! Solid rest day as always! Get ready to kill it all week, let the weight fly bro!

Thanks Broc! Rest is a good thing, totally necessary for growth and gains. Already ahead of you bro...


rest=a more muscular phil

Lol, you're damn right about that Grant. More muscular Phil = happier Phil.


I FEEL YOU ON THAT...I hate monday through thursaday...

Yup bro, nothing feels better than when I get home from work on Friday morning. I cash my paycheck, and my weekend has begun...

[Phil800101]

Monday 4/7/08

Chest/Calves/Abs

DB Flyes
40 x 12
50 x 10
60 x 8
50 x 10
40 x 12

Flat DB Bench Press
55 x 12
65 x 10
75 x 8
65 x 10
55 x 16

Hammer Strength Seated Incline Press/Seated Decline Press (Superset)
1 plate per side x 8; 1 plate per side x 8
1 plate per side +25 x 8; 1 plate per side +25 x 8
2 plates per side x 5; 2 plates per side x 2
1 plate per side x 10; 1 plate per side x 10

(These weren't on an incline or decline per se, but the way they hit your chest, with the handle and seat placement, hits just like an incline on the one, and a decline on the other.)

Pec Deck (Triple Dropset)
120 x 14
80 x 16
40 x 24 (16 regular, followed by 8 very slow reps)

Seated Calf Raises
1 plate per side x 12 (4 sets)

Flat Sit-Up Bench (The kind where you lock your legs in at the top.) Hands locked behind head.
1 set of 25
1 set of 15
1 set of 10

Cardio
30 minutes of intervals on the indoor track. Alternating 1 lap walking with 1 lap jogging/running.

Felt pretty good about today. I got alot of sleep (over 8 hours) this morning/afternoon, so I felt really energized at the gym. Totally blasted my chest, and my calves were burning after those 4 sets. My abs were fried after those sit-ups too, the full range of motion is definitely different than a crunch, that's for sure. Cardio was intense too, but I feel like I'm making progress with the running. All in all, a solid day in my book.

[B Con]

Very productive day. You destroyed chest, manhandled calves, and gutted the abs. Not to mention lots of rest and even some dare I say cardio to boot. Phil you are a machine. Very good day. Keep it up buddy.

[Carpe Diem P.T]

huge day monster man. i punished calves today too. its the only muscle i worked strangely enough.

nice variety there through the chest exercises.

[ghost]

great session there Phil! nice way to destroy chest and calves!!!!!

[scals]

Great looking session.

[krazyassmexican]

very nice set bro
drop sets on chest day are insane!

[Phil800101]

Very productive day. You destroyed chest, manhandled calves, and gutted the abs. Not to mention lots of rest and even some dare I say cardio to boot. Phil you are a machine. Very good day. Keep it up buddy.

Thanks Burt! I am definitely going to be feeling it when I wake up this evening, that's when the soreness always hits.


huge day monster man. i punished calves today too. its the only muscle i worked strangely enough.

nice variety there through the chest exercises.

Thanks Brad! Monster man, lol, I like that!


great session there Phil! nice way to destroy chest and calves!!!!!

Thanks Rob! Destroyed thet were!


Great looking session.

Thanks bro! I felt like I could have kept going and going, energy-wise.


very nice set bro
drop sets on chest day are insane!

Thanks William! No kidding bro, they are always killer to do on chest day.

[jer]

Good session.

I hear you on the track running. You definitely should practice on what you're actually gonna have to do.

Doing the full sit ups is a good idea too, cuz that's what they make you do in the Physical Agility testing. Hands cupped behind ears, and all the way up, elbows to the knees.

Do you know what % you have to test at? I've done 35%, 40% and 50%. Different departments require different things.

The Bench and the Sit and Reach are so easy, but the sit ups are a little more difficult, and the run just sucks, but at least it's only a mile and a half.

[sly06]

Phil,
Of course a great session bro. You killed it.

[Enforcer]

Monday 4/7/08

Chest/Calves/Abs

DB Flyes
40 x 12
50 x 10
60 x 8
50 x 10
40 x 12

Flat DB Bench Press
55 x 12
65 x 10
75 x 8
65 x 10
55 x 16

Hammer Strength Seated Incline Press/Seated Decline Press (Superset)
1 plate per side x 8; 1 plate per side x 8
1 plate per side +25 x 8; 1 plate per side +25 x 8
2 plates per side x 5; 2 plates per side x 2
1 plate per side x 10; 1 plate per side x 10

(These weren't on an incline or decline per se, but the way they hit your chest, with the handle and seat placement, hits just like an incline on the one, and a decline on the other.)

Pec Deck (Triple Dropset)
120 x 14
80 x 16
40 x 24 (16 regular, followed by 8 very slow reps)

Seated Calf Raises
1 plate per side x 12 (4 sets)

Flat Sit-Up Bench (The kind where you lock your legs in at the top.) Hands locked behind head.
1 set of 25
1 set of 15
1 set of 10

Cardio
30 minutes of intervals on the indoor track. Alternating 1 lap walking with 1 lap jogging/running.

Felt pretty good about today. I got alot of sleep (over 8 hours) this morning/afternoon, so I felt really energized at the gym. Totally blasted my chest, and my calves were burning after those 4 sets. My abs were fried after those sit-ups too, the full range of motion is definitely different than a crunch, that's for sure. Cardio was intense too, but I feel like I'm making progress with the running. All in all, a solid day in my book.

Dropsets = New Growtrh. Nice job bro. Taking a small chapter out of my book. Way to go. Keep up the intensity. Next yr at the Arnold I wanna c u with 15 pounds of beef slabbed on ur physique

[Phil800101]

Good session.

I hear you on the track running. You definitely should practice on what you're actually gonna have to do.

Doing the full sit ups is a good idea too, cuz that's what they make you do in the Physical Agility testing. Hands cupped behind ears, and all the way up, elbows to the knees.

Do you know what % you have to test at? I've done 35%, 40% and 50%. Different departments require different things.

The Bench and the Sit and Reach are so easy, but the sit ups are a little more difficult, and the run just sucks, but at least it's only a mile and a half.

Thanks jer! I switch up the abs, and do full sit-ups every few weeks after I work em' over with different exercises. I'll probably start doing regular sit ups more often though. Just like with the track running...as you train, so shall you fight.

I know that the one department I'll be applying to uses the Illinois State Power Test. Requirements (as I remember them) are:

90% BW 1 rep bench press
___ Sit and reach....don't remember the length required, something like 36".
___ Sit-ups, again, I don't remember, but it's in one minute so I believe it's 30-40, maybe less.
1.5 mile run in 13:30, or 13:45...somewhere around a 9-minute mile pace, maybe less.

This is just what I remember offhand. They have all the info for the Illinois Stae Power Test online, so I can look it up again and refresh myself on what I need to do.


Phil,
Of course a great session bro. You killed it.

Thanks Sly! I know I'm going to feel it tonight...


Dropsets = New Growtrh. Nice job bro. Taking a small chapter out of my book. Way to go. Keep up the intensity. Next yr at the Arnold I wanna c u with 15 pounds of beef slabbed on ur physique

Thanks bro! I love dropsets and supersets, I've been trying to do them more regularly for the past few months. Hell yeah man, I'm hoping to show up looking like fucking Blanka from Street Fighter II...except bald, and not green.

[Enforcer]

Thanks jer! I switch up the abs, and do full sit-ups every few weeks after I work em' over with different exercises. I'll probably start doing regular sit ups more often though. Just like with the track running...as you train, so shall you fight.

I know that the one department I'll be applying to uses the Illinois State Power Test. Requirements (as I remember them) are:

90% BW 1 rep bench press
___ Sit and reach....don't remember the length required, something like 36".
___ Sit-ups, again, I don't remember, but it's in one minute so I believe it's 30-40, maybe less.
1.5 mile run in 13:30, or 13:45...somewhere around a 9-minute mile pace, maybe less.

This is just what I remember offhand. They have all the info for the Illinois Stae Power Test online, so I can look it up again and refresh myself on what I need to do.



Thanks Sly! I know I'm going to feel it tonight...



Thanks bro! I love dropsets and supersets, I've been trying to do them more regularly for the past few months. Hell yeah man, I'm hoping to show up looking like fucking Blanka from Street Fighter II...except bald, and not green.

Idk green could be the new tan-lol

[jac71]

Monday 4/7/08

Chest/Calves/Abs

DB Flyes
40 x 12
50 x 10
60 x 8
50 x 10
40 x 12

Flat DB Bench Press
55 x 12
65 x 10
75 x 8
65 x 10
55 x 16

Hammer Strength Seated Incline Press/Seated Decline Press (Superset)
1 plate per side x 8; 1 plate per side x 8
1 plate per side +25 x 8; 1 plate per side +25 x 8
2 plates per side x 5; 2 plates per side x 2
1 plate per side x 10; 1 plate per side x 10

(These weren't on an incline or decline per se, but the way they hit your chest, with the handle and seat placement, hits just like an incline on the one, and a decline on the other.)

Pec Deck (Triple Dropset)
120 x 14
80 x 16
40 x 24 (16 regular, followed by 8 very slow reps)

Seated Calf Raises
1 plate per side x 12 (4 sets)

Flat Sit-Up Bench (The kind where you lock your legs in at the top.) Hands locked behind head.
1 set of 25
1 set of 15
1 set of 10

Cardio
30 minutes of intervals on the indoor track. Alternating 1 lap walking with 1 lap jogging/running.

Felt pretty good about today. I got alot of sleep (over 8 hours) this morning/afternoon, so I felt really energized at the gym. Totally blasted my chest, and my calves were burning after those 4 sets. My abs were fried after those sit-ups too, the full range of motion is definitely different than a crunch, that's for sure. Cardio was intense too, but I feel like I'm making progress with the running. All in all, a solid day in my book.

good chest day Phil...like the superset and that triple drop...30 minutes of cardio is impressive bro!! Keep at it!!!

[Phil800101]

good chest day Phil...like the superset and that triple drop...30 minutes of cardio is impressive bro!! Keep at it!!!

Thanks Angel! Oh I will bro, nothing is going to stop me!

[Pizzalamp]

damn phil...that was an intense workout from start to finish

[Phil800101]

damn phil...that was an intense workout from start to finish

Thanks Grant! I felt like I could have kept on going...

[Phil800101]

Tuesday 4/8/08

Arms

Standing Cable Curls (Straight Bar)
110 x 12
130 x 10
150 x 8
Dropset: 150x 10, 130 x 6, 110 x 8, 90 x 12

Spider Curls (Thanks Stiff! I got a really sick pump from these.)
20 x 12
25 x 10
30 x 8
25 x 10
20 x 12

Hammer Curl/ Standing BB Curl (Superset)
30 x 8; 50 x 8
35 x 8; 60 x 8
40 x 8; 70 x 8
25 x 12; 40 x 12

Assisted Dips (More weight = more assistance)
160 x 12
140 x 10
120 x 8
Dropset: 120 x 8, 140 x 4, 160 x 8, 180 x 8

Seated Tricep Extensions
40 x 12
50 x 10
60 x 8
50 x 10
40 x 12
(I went light on these, because I haven't done them in a LONG time. I felt like I could have gone heavier though.)

Cable Push-Down; Cable Pull-Over (Superset)
140 x 8; 120 x 8
160 x 8; 140 x 8
180 x 8; 160 x 8
120 x 16; 100 x 16

Alternating DB Wrist Curl; Alternating DB Reverse Wrist Curl (Superset)
25 x 10; 25 x 10 (4 sets)

Cardio
30 minutes of intervals on the indoor track. Alternating 1 rep walking with 1 rep jogging/running.

My arms are fried. I borrowed my younger brother's ipod so I could listen to music while I trained. I listened to the Rolling Stones, the Rutles, and the Beatles. I must have played "Bitch" by the Stones four or five times, I fucking love that song. I did my cardio listening to the Beatles, which always works for me. I absolutely love to listen to them when I do cardio...it's great music, it has a great tempo, and the songs are usually only 2-3 minutes long, which makes the time seem to go by faster, since there is change every few minutes. Don't get me wrong, I love long stuff too, but something like "Animals" by Pink Floyd, while an amazing album, would absolutely fucking suck to do cardio to. I won't need to be borrowing much any more though. My tax refund came yesterday, so now I can buy myself a new mp3 player that actually works.

P.S.- For those of you who don't know who the Rutles are, check out this link: http://en.wikipedia.org/wiki/Rutles

P.P.S.- For any of you who might not know, Animals is an album that is over 40 minutes long, but has only five songs. The first and last tracks add up to less than 3 minutes, while track 2 is a little over 17 minutes long, track 3 is over 11 minutes long, and track 4 is over 10 minutes long. Again, it's an amazing album, but I would hate to do cardio to it.

[Carpe Diem P.T]

wow to the beatles. thats bizarre. nice day bro. HARDCORE

[Toni69]

I like that dropsets are becoming more popular around here. Some dont like them..I think cause its so intense and really takes a lot out of you at the end of set but that is the point isnt it? To up the ante a bit? Make shit challenging and interesting. I am really liking the idea of dropsetting or stripping weights on my compounds after I do a ME lift.

Many feel drop sets are not beneficial to their stregnth training goals because they feel this technique effects their energy reserves when performing heavy lifts. Some feel the drop set technique may rob you of valuable energy that would be better spent in the performance of a ME lift. Now, to some degree I do agree with this...hence why I save my drop set to the end; The last set for that targeted muscle Im working on. So, if I do 4 sets of deads...my drop set is after the very last heavy set, usually after my heaviest lift. This works for me cause it has proven to make me stronger to date.

Great work Phil...just do what feels right for you and benefits your goals. Drop sets will help getting past plateaus if you use them wisely. Keep in mind, drop sets require loads more intensity and this means you may require additional calories to fuel the contractions, and this may then require a greater caloric intake in order to continue to gain muscle mass if always using this form of training.

[hjayss]

Spider curls have not done those bad boys in a while might have to try em next week...Hey bro looked good ..

[Phil800101]

wow to the beatles. thats bizarre. nice day bro. HARDCORE

Thanks bro! Lol, yeah, I am a bizarre person, so it makes sense to me, lol.


I like that dropsets are becoming more popular around here. Some dont like them..I think cause its so intense and really takes a lot out of you at the end of set but that is the point isnt it? To up the ante a bit? Make shit challenging and interesting. I am really liking the idea of dropsetting or stripping weights on my compounds after I do a ME lift.

Many feel drop sets are not beneficial to their stregnth training goals because they feel this technique effects their energy reserves when performing heavy lifts. Some feel the drop set technique may rob you of valuable energy that would be better spent in the performance of a ME lift. Now, to some degree I do agree with this...hence why I save my drop set to the end; The last set for that targeted muscle Im working on. So, if I do 4 sets of deads...my drop set is after the very last heavy set, usually after my heaviest lift. This works for me cause it has proven to make me stronger to date.

Great work Phil...just do what feels right for you and benefits your goals. Drop sets will help getting past plateaus if you use them wisely. Keep in mind, drop sets require loads more intensity and this means you may require additional calories to fuel the contractions, and this may then require a greater caloric intake in order to continue to gain muscle mass if always using this form of training.

Thanks Toni! I have been doing more dropsets and supersets in the past month or two than I used to, mainly to keep things fresh and the intensity high. I agree, I like to use the dropsets to really blast a muscle, so I'll normally do them as the last set of an exercise or at the end of a workout as a burnout set. And yeah, I also agree that it's probably not the best idea to do one prior to a big ME lift...but they are killer after that heavy set, aren't they? I really appreciate all the input and advice, I'll definitely keep it in mind!

[Phil800101]

Spider curls have not done those bad boys in a while might have to try em next week...Hey bro looked good ..

Thanks H! Yeah, I got the idea from Stiff...they gave me one hell of a pump!

[B Con]

Phil you were taking people to the gun show.... very nice work and way to get those arms pumped up.

[LittleMan55]

Drop set hell must have had the guns blazzing man! Great work Phil!

[jer]

Thanks jer! I switch up the abs, and do full sit-ups every few weeks after I work em' over with different exercises. I'll probably start doing regular sit ups more often though. Just like with the track running...as you train, so shall you fight.

I know that the one department I'll be applying to uses the Illinois State Power Test. Requirements (as I remember them) are:

90% BW 1 rep bench press
___ Sit and reach....don't remember the length required, something like 36".
___ Sit-ups, again, I don't remember, but it's in one minute so I believe it's 30-40, maybe less.
1.5 mile run in 13:30, or 13:45...somewhere around a 9-minute mile pace, maybe less.

This is just what I remember offhand. They have all the info for the Illinois Stae Power Test online, so I can look it up again and refresh myself on what I need to do.
.

That isn't bad at all. I wish I had that much time for the run. My last test had to be done in 11:48 or something like that. Another minute and a half, two minutes would be great. lol

[Phil800101]

Phil you were taking people to the gun show.... very nice work and way to get those arms pumped up.

Thanks Burt! I got the best pump in my bis that I've had in awhile last night.


Drop set hell must have had the guns blazzing man! Great work Phil!

Thanks Broc! Oh yeah, they were firing on full auto after that.


That isn't bad at all. I wish I had that much time for the run. My last test had to be done in 11:48 or something like that. Another minute and a half, two minutes would be great. lol

Damn, that does suck. Yeah, the time isn't too bad.

[krazyassmexican]

nice arm day and insane music LOL

[jer]

Damn, that does suck. Yeah, the time isn't too bad.

It's all relative I guess. What ever the time is, that's what you got to do.

Best of luck and just practice what needs to be done and you'll be fine.

[Phil800101]

nice arm day and insane music LOL

Thanks bro! Insane? Dude, it's classic stuff! Insane to work out to I guess, lol!


It's all relative I guess. What ever the time is, that's what you got to do.

Best of luck and just practice what needs to be done and you'll be fine.

Thanks Jer! Very true, it is all relative. When it gets closer to the actual test, about six weeks out, I plan on practicing the whole test as it will be given, same rest periods and everything, about once a week. This will be on top of my usual training.

[JMC]

Very solid arm w/o bro. Interesting music selection... going old school there bro. I don't know about lifting/running to Pink Floyd either. If I'm busting them out, I need to be laid back in my chair at home chillin'!

[jac71]

very solid gun day Phil...supersets galore....i like it bro!!!

[Phil800101]

Very solid arm w/o bro. Interesting music selection... going old school there bro. I don't know about lifting/running to Pink Floyd either. If I'm busting them out, I need to be laid back in my chair at home chillin'!

Thanks bro! Yeah, I'm a big fan of the classics. Yup, I love the Floyd, but it's definitely not workout music.


very solid gun day Phil...supersets galore....i like it bro!!!

Thanks Angel! They were totally killer.

[scals]

great looking session brother.

[Pizzalamp]

awesome job phil
lead by example not by exception!

[Phil800101]

great looking session brother.

Thanks bro! My arms are feeling it today...


awesome job phil
lead by example not by exception!

Thanks Grant! Nice, I like that!

[Phil800101]

Wednesday 4/9/08

Legs

Lying Alternating Single Leg Curls
45 x 12
55 x 10
65 x 8
75 x 5

Lying Leg Curls
100 x 12
110 x 10
120 x 8
130 x 4

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

BB Squat
Warmups with bar
135 x 12
225 x 10
275 x 6...racked it for 30 seconds, and then hit another 2
225 x 8
135 x 16 (Squat pumps, no lockout at top)

Smith Calf Raises
135 x 20
185 x 16
225 x 12
275 x 8

Leg Press/Stiff-Leg Dead (Superset)
360 x 8; 135 x 8
450 x 8; 155 x 8
540 x 8; 175 x 8
630 x 8; 195 x 8

Sit-Up Bench, Flat, Hands Locked Behind Head
15 reps x 5 sets

Holy shit, I was sweating like a mofo when this was all said and done. That superset at the end was nuts, I was breathing harder than shit and dripping sweat everywhere. Then I went right over to the ab bench and knocked out those sit-ups. After the third set of sit-ups I got dizzy for a second and thought I might faint. Then it passed and I knocked out the last two sets. It was awesome.

I was given a sign about what was to come when I was at work this morning, call it a premonition if you will. On one of the trucks I load, a business got an order of 17....wait for it....tires. Yup, a bunch of wheels. It's shoulders tomorrow night, so if one of my trucks gets a bunch of bowling balls today, I know it will be a good one.

[sly06]

Wednesday 4/9/08

Legs

Lying Alternating Single Leg Curls
45 x 12
55 x 10
65 x 8
75 x 5

Lying Leg Curls
100 x 12
110 x 10
120 x 8
130 x 4

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

BB Squat
Warmups with bar
135 x 12
225 x 10
275 x 6...racked it for 30 seconds, and then hit another 2
225 x 8
135 x 16 (Squat pumps, no lockout at top)

Smith Calf Raises
135 x 20
185 x 16
225 x 12
275 x 8

Leg Press/Stiff-Leg Dead (Superset)
360 x 8; 135 x 8
450 x 8; 155 x 8
540 x 8; 175 x 8
630 x 8; 195 x 8

Sit-Up Bench, Flat, Hands Locked Behind Head
15 reps x 5 sets

Holy shit, I was sweating like a mofo when this was all said and done. That superset at the end was nuts, I was breathing harder than shit and dripping sweat everywhere. Then I went right over to the ab bench and knocked out those sit-ups. After the third set of sit-ups I got dizzy for a second and thought I might faint. Then it passed and I knocked out the last two sets. It was awesome.

I was given a sign about what was to come when I was at work this morning, call it a premonition if you will. On one of the trucks I load, a business got an order of 17....wait for it....tires. Yup, a bunch of wheels. It's shoulders tomorrow night, so if one of my trucks gets a bunch of bowling balls today, I know it will be a good one.

Damn Phil you burned those wheels to the ground....bring on the bowling balls!!! Great job bro!

[hjayss]

nice squatting...like that 30 second rack and squat...solid effort to get those bad boys beat into oblivion..

[B Con]

Haha love the premonition. I would say either bowling balls or boulders would amount for shoulders. Very solid leg session. I always sweat my ass off on leg day... nice hard work.

[LittleMan55]

Great work Phil! Even better premonition. Leg day is the best day! Hope that bowling ball truck happens for more signs of the good things to come. Keep up the solid work brother!

[krazyassmexican]

i like your leg session bro, intensity is your name poppa, i like your high rep set at the end of the squat, try 20 reps next time and welcome to the stick up in your ass world LOL

[Elite]

I feel ya pain on those wheels P. They must have been taxed to the max.
Great attitude here...."After the third set of sit-ups I got dizzy for a second and thought I might faint. Then it passed and I knocked out the last two sets. It was awesome."

It certainly was!

[Lowdown5]

Great session Phil, love the premonition part, classic!

[Phil800101]

Damn Phil you burned those wheels to the ground....bring on the bowling balls!!! Great job bro!

Thanks Sly! Hell yeah bro, gonna destroy em' tonight!


nice squatting...like that 30 second rack and squat...solid effort to get those bad boys beat into oblivion..

Thanks H! Yeah, I wanted at least 8, I wasn't gonna settle for 6.


Haha love the premonition. I would say either bowling balls or boulders would amount for shoulders. Very solid leg session. I always sweat my ass off on leg day... nice hard work.

Thanks Burt! Glad you liked that...thankfully, for the sake of my sanity, I did not get any bowling balls or boulders today. I like lifting heavy shit in the gym, not at work, lol. Oh yeah, I sweat like a pig too usually, but this was heavier than usual, which is a damn good sign.


Great work Phil! Even better premonition. Leg day is the best day! Hope that bowling ball truck happens for more signs of the good things to come. Keep up the solid work brother!

Thanks Broc! Yup, it was a good sign. Oh hell no, that many bowling balls would suck, lol. Premonition or not, shoulders are toast tonight! Will do bro, will do.


i like your leg session bro, intensity is your name poppa, i like your high rep set at the end of the squat, try 20 reps next time and welcome to the stick up in your ass world LOL

Thanks William! I love high reps. I did 24 once, that was with a lockout though. Those pumps burn like a mother...


I feel ya pain on those wheels P. They must have been taxed to the max.
Great attitude here...."After the third set of sit-ups I got dizzy for a second and thought I might faint. Then it passed and I knocked out the last two sets. It was awesome."

It certainly was!

Thanks Paul! Oh yeah, I was on fire last night.


Great session Phil, love the premonition part, classic!

Thanks John! Glad you liked that part. No premonitions today though, but it's all good, I'll beat my shoulders up anyway!

[jac71]

way to beat the shit out of the wheels Phil!! that was some workout you had there!!

[Toni69]

Leg training is through the roof right now..for many of us. This shit was awesome Phil. I was doin supersets like that for a while. I have a feeling G has circuit training next on my agenda and I know that it is not gonna be pretty either. I have NOT done stuff like that with heavy weight in a long ass while, LOL

Damn awesome leg wo right here..seriously. And I see the pump squats you were talking about...like I did, friggin brutal stuff. Love this!

I spoke too soon earlier when I said I wasnt sore..cause now Im just hurting bad, so I dont feel so bad cause I was thinking my leg wo yesterday wasnt good enough. Im betting you will be feeling some serious Doms real soon my brutha. ;)

[scals]

Leg training is through the roof right now..for many of us. This shit was awesome Phil.

I have to agree whole heartedly. Congrats on the great session. I'll send you a wheelchair too.

[LittleMan55]

I have to agree whole heartedly. Congrats on the great session. I'll send you a wheelchair too.

We need to get Animal to release one and put it in the shop with the Iconic logo on the seat back!

[Pizzalamp]

phil, phil, phil...what are we gonna do w/ u/ that leg workout was nuts! nuts i tell u

youre putting in some hard work here and that makes me happy...keep on rocking

[Phil800101]

way to beat the shit out of the wheels Phil!! that was some workout you had there!!

Thanks Angel! I think I may have SUTAS soon...


Leg training is through the roof right now..for many of us. This shit was awesome Phil. I was doin supersets like that for a while. I have a feeling G has circuit training next on my agenda and I know that it is not gonna be pretty either. I have NOT done stuff like that with heavy weight in a long ass while, LOL

Damn awesome leg wo right here..seriously. And I see the pump squats you were talking about...like I did, friggin brutal stuff. Love this!

I spoke too soon earlier when I said I wasnt sore..cause now Im just hurting bad, so I dont feel so bad cause I was thinking my leg wo yesterday wasnt good enough. Im betting you will be feeling some serious Doms real soon my brutha. ;)

Thanks Toni! Yup, alot of us have stepped up our game for sure with the wheels as of late, which is awesome. My legs feel ok right now, but I'm sure that will change soon, definitely within the next 12-24 hours I'm sure. I love it though, DOMS lets me know I did something right.


I have to agree whole heartedly. Congrats on the great session. I'll send you a wheelchair too.

Thanks Bro! Send it UPS, I can pick it up at work then, lol.

[Phil800101]

phil, phil, phil...what are we gonna do w/ u/ that leg workout was nuts! nuts i tell u

youre putting in some hard work here and that makes me happy...keep on rocking

Thanks Grant! The feeling is mutual bro, you are busting ass day after day. I will my man, that is the plan!

[Phil800101]

Thursday 4/10/08

Shoulders

Smith Machine Shoulder Presses
Warmups with bar
115 x 12
135 x 10
155 x 8
135 x 6
115 x 8

DB Side Laterals
20 x 12
25 x 10
30 x 6...racked em for 15-30 seconds, then did 2 more
25 x 10
20 x 12

Rear Delt Flyes (I've never done these before.)
15 x 12
20 x 10
25 x 8
20 x 10
15 x 12

Seated Reverse Overhead DB Laterals (I've never done these either...thanks Toni!)
10 x 12
15 x 10
20 x 8
15 x 10
10 x 12

DB Shrugs
70 x 12
80 x 10
90 x 8
80 x 10
70 x 12

Cardio
30 minutes of intervals on the indoor track. Alternating 1 lap walking with 1 lap running/jogging.

Totally blasted my delts tonight. Tried some new exercises, which was cool. Got my new Zune today, so I was able to listen to music! I blasted Cypress Hill while I lifted...first Black Sunday, and then their Los Grandes Exitos En Espanol(if you like "Insane in the Brain" you should hear it in Spanish...it's fucking awesome). For cardio, I listened to my Airborne Ranger cadence CD.

I love running to cadence, it really gets you fired up and into it. If you've ever done it, you know what I'm talking about. Obviously it's better when it's live and you're actually doing it, but listening to it on CD (recorded from actual runs) is great. Seriously, if you want/need some motivation for running, I highly recommend picking up one of these CDs (there are several out there, alot of variety...Army, Marines, Airborne, Navy Seals, Special Forces, and so on). There is nothing else like it out there.

[scals]

Solid session brother. Really hit those delts.

[krazyassmexican]

hey phil how far are you from the school district 86?
i think the addy is 427 n raynor......

[sly06]

Holy shit Phil..you killed it...

[LittleMan55]

Someone appears to be trying to build some cannon ball delts? Great work bro!!! That cardio session sounded great too. Keep up this craziness bro!

[Toni69]

We seriously did the same exact wo, pretty much..I hit delts and tris today and your wo looks just like mine for delts..LOL..great minds think alike babe..LOL

I went for the 135 on the smitty presses and didnt have it in me. Got 125..I hate that shit..10lbs makes a huge difference to me where someone else its probably nothing. So, excellent work on your part cause I know how heavy that shit is! LOL

[scals]

We seriously did the same exact wo, pretty much..I hit delts and tris today and your wo looks just like mine for delts..LOL..great minds think alike babe..LOL

I went for the 135 on the smitty presses and didnt have it in me. Got 125..I hate that shit..10lbs makes a huge difference to me where someone else its probably nothing. So, excellent work on your part cause I know how heavy that shit is! LOL

Ya know what sucks is when you throw on the 2.5's and can't do it. Benching 315 and 320 are like two totally different things.

[LittleMan55]

Ya know what sucks is when you throw on the 2.5's and can't do it. Benching 315 and 320 are like two totally different things.

x2 on that one man! Crazy little 2.5s always causing me to get burried.

[B Con]

Phil: Latin Term for Destroyus of Deltious

[Enforcer]

Thursday 4/10/08

Shoulders

Smith Machine Shoulder Presses
Warmups with bar
115 x 12
135 x 10
155 x 8
135 x 6
115 x 8

DB Side Laterals
20 x 12
25 x 10
30 x 6...racked em for 15-30 seconds, then did 2 more
25 x 10
20 x 12

Rear Delt Flyes (I've never done these before.)
15 x 12
20 x 10
25 x 8
20 x 10
15 x 12

Seated Reverse Overhead DB Laterals (I've never done these either...thanks Toni!)
10 x 12
15 x 10
20 x 8
15 x 10
10 x 12

DB Shrugs
70 x 12
80 x 10
90 x 8
80 x 10
70 x 12

Cardio
30 minutes of intervals on the indoor track. Alternating 1 lap walking with 1 lap running/jogging.

Totally blasted my delts tonight. Tried some new exercises, which was cool. Got my new Zune today, so I was able to listen to music! I blasted Cypress Hill while I lifted...first Black Sunday, and then their Los Grandes Exitos En Espanol(if you like "Insane in the Brain" you should hear it in Spanish...it's fucking awesome). For cardio, I listened to my Airborne Ranger cadence CD.

I love running to cadence, it really gets you fired up and into it. If you've ever done it, you know what I'm talking about. Obviously it's better when it's live and you're actually doing it, but listening to it on CD (recorded from actual runs) is great. Seriously, if you want/need some motivation for running, I highly recommend picking up one of these CDs (there are several out there, alot of variety...Army, Marines, Airborne, Navy Seals, Special Forces, and so on). There is nothing else like it out there.

Loving the workout Phil. Im gonna have to try and transform you and get you to listen to house music when doing cardio. U may think it is stupid but I'm telling u, ur ass will get moving to a good steady beat. Keep the workouts coming bro- when we are at the Arnold next yr I wanna c u repping 225 seated military press

[krazyassmexican]

Medio loco en el coco
ido de la mente!
LOL

i got that cypress hill cd

there's a track named siempre peligroso that they made with a mexican mc
dude was hardcore but turned to be rappin christian rap now

[Phil800101]

Solid session brother. Really hit those delts.

Thanks bro! I tried to blast them, and it sure felt like I did.


Holy shit Phil..you killed it...

Thanks Sly! That was the goal, and I think I did so.


Someone appears to be trying to build some cannon ball delts? Great work bro!!! That cardio session sounded great too. Keep up this craziness bro!

Thanks Broc! Yeah, boulder shoulders is the goal! Will do my man, will do!


We seriously did the same exact wo, pretty much..I hit delts and tris today and your wo looks just like mine for delts..LOL..great minds think alike babe..LOL

I went for the 135 on the smitty presses and didnt have it in me. Got 125..I hate that shit..10lbs makes a huge difference to me where someone else its probably nothing. So, excellent work on your part cause I know how heavy that shit is! LOL

Thanks Toni! Yeah, I noticed that when I cheked out your journey, great minds do think alike, lol! I tried out those reverse seated overhead DB laterals...nice! I'll definitely be throwing them in the mix every now and then for sure. I think ten pounds makes a HUGE difference for alot of people, myself included. You'll be repping that 135 before you know it Toni, I know you will!


Phil: Latin Term for Destroyus of Deltious

Thanks Burt! Lol, I like that!


Loving the workout Phil. Im gonna have to try and transform you and get you to listen to house music when doing cardio. U may think it is stupid but I'm telling u, ur ass will get moving to a good steady beat. Keep the workouts coming bro- when we are at the Arnold next yr I wanna c u repping 225 seated military press

Thanks Enforcer! I listen to all sorts of shit when I do cardio...rock, rap, insane shit, whatever. Don't have any house music though, can you give me some good recommendations? I hope so bro, I hope so...we'll see what happens, I am going to keep on killing it, that's for sure!


Medio loco en el coco
ido de la mente!
LOL

i got that cypress hill cd

there's a track named siempre peligroso that they made with a mexican mc
dude was hardcore but turned to be rappin christian rap now

Awesome bro, I love that disc! Really? Wow.

[Phil800101]

hey phil how far are you from the school district 86?
i think the addy is 427 n raynor......

I'm right up the street dude, about a mile or so West of there on Taylor street, right before Larkin Avenue.

[Lowdown5]

Hey Bro,

I got on the dreadmill and set it for 30 minutes today. About 11 minutes in I was ready to tank it and then said to myself "would Phil quit?" no shit. So I pressed on and made the whole 30. Thanks for the inspiration.

[Phil800101]

Hey Bro,

I got on the dreadmill and set it for 30 minutes today. About 11 minutes in I was ready to tank it and then said to myself "would Phil quit?" no shit. So I pressed on and made the whole 30. Thanks for the inspiration.

Wow...I am absolutely honored and humbled that you used me for inspiration. That really means alot to me...I'm touched to say the least...thanks John!

[krazyassmexican]

I'm right up the street dude, about a mile or so West of there on Taylor street, right before Larkin Avenue.

i have no idea LOL
i am gonna be at that street saturday morning from 8:30am to 11:30am

and i was thinkin of you could pass me my shit and give you your money
i wouldnt be able to go to your spot cuz i aint driving

i am headin to joliet right after work but we could make it tomorrow

If you are available of course

[Phil800101]

i have no idea LOL
i am gonna be at that street saturday morning from 8:30am to 11:30am

and i was thinkin of you could pass me my shit and give you your money
i wouldnt be able to go to your spot cuz i aint driving

i am headin to joliet right after work but we could make it tomorrow

If you are available of course

Check your PMs bro.

[Lowdown5]

Wow...I am absolutely honored and humbled that you used me for inspiration. That really means alot to me...I'm touched to say the least...thanks John!


No, thank you!

[Phil800101]

Friday 4/11/08

Back/Calves/Abs

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

Cable Lat Pulldowns
110 x 12
130 x 10
150 x 6
130 x 8
110 x 12

BB Bent-Over Rows
135 x 12
165 x 8
195 x 4
165 x 6
135 x 8

Seated Cable Rows
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Assisted Pull-Ups (Dropset; More Weight = More Assistance)
120 x 2
140 x 2
160 x 3
180 x 5
200 x 8

Calf Extensions
90 x 20 (4 sets)

Bench Sit-Ups
15 x 5 sets

Cardio
26 minutes of intervals, alternating 1 lap walking with 1 lap running/jogging. It should have been 30 minutes, but the gym people apparently decided to close 5 minutes early, since it was only 10:55, not 11:00. Anyway I had to stop.

A solid end to a solid week if I do say so myself. Felt fucking great tonight. My shins are all torn up from the deads, as usual, but that is good. It's like I always tell people, if your shins aren't bleeding, than the bar isn't close enough. Listened to the soundtrack from the first Terminator as I prepared to deadlift, and then I put on some Black Flag for the actualy lifting. After deads I switched it up to Anthrax for a few songs, and then Amon Amarth for the rest. Cardio was done to selections from Van Halen...real Van Halen that is, not that pretend shit with Sammy Hagar or that other guy they had after him.

[sly06]

Friday 4/11/08

Back/Calves/Abs

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

Cable Lat Pulldowns
110 x 12
130 x 10
150 x 6
130 x 8
110 x 12

BB Bent-Over Rows
135 x 12
165 x 8
195 x 4
165 x 6
135 x 8

Seated Cable Rows
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Assisted Pull-Ups (Dropset; More Weight = More Assistance)
120 x 2
140 x 2
160 x 3
180 x 5
200 x 8

Calf Extensions
90 x 20 (4 sets)

Bench Sit-Ups
15 x 5 sets

Cardio
26 minutes of intervals, alternating 1 lap walking with 1 lap running/jogging. It should have been 30 minutes, but the gym people apparently decided to close 5 minutes early, since it was only 10:55, not 11:00. Anyway I had to stop.

A solid end to a solid week if I do say so myself. Felt fucking great tonight. My shins are all torn up from the deads, as usual, but that is good. It's like I always tell people, if your shins aren't bleeding, than the bar isn't close enough. Listened to the soundtrack from the first Terminator as I prepared to deadlift, and then I put on some Black Flag for the actualy lifting. After deads I switched it up to Anthrax for a few songs, and then Amon Amarth for the rest. Cardio was done to selections from Van Halen...real Van Halen that is, not that pretend shit with Sammy Hagar or that other guy they had after him.

Really liking the deadlifts. 315 for 8 reps bro. That is pretty damn good. Also, let the bleeding continue. Whenever I am showing somone how to do deadlifts I make sure that they are as close to the bar as physically possible.

I hate it when they close the gym early especialy when you know it will only take 5 more minutes and you would be done.

Anyways, great workout Phil. You killed it and enjoy the rest of your weekend.

[Phil800101]

Really liking the deadlifts. 315 for 8 reps bro. That is pretty damn good. Also, let the bleeding continue. Whenever I am showing somone how to do deadlifts I make sure that they are as close to the bar as physically possible.

I hate it when they close the gym early especialy when you know it will only take 5 more minutes and you would be done.

Anyways, great workout Phil. You killed it and enjoy the rest of your weekend.

Thanks Sly! Yup, it's the only way to do em.' No kidding, I should have asked if I could finish, but I didn't feel like taking the time to argue, it would have taken me outta my rhythm anyway. I will bro, you too!

[Lowdown5]

Great session Phil.

Now, I do take exception to the "real Van Halen" comment. As good as they were with "Cubic Zirconia" Dave, Sammy brought the band to life. And where have they been since he left, well let's see,

Sammy-touring the world tearing it up, living life in grand fashion after selling a stake in Cabo Wabo tequilla for $88 million

Michael Anthony-touring the world with Sammy tearing it up living a grand life on his stocks in Disney

Eddie and Alex and "Cubic Zirconia" Dave-touring with Wolfgang on bass, playing less than spectacular, standing still on stage so no hips are broken and ending shows early so Wolfie can get to bed by 9pm,, his bed time. And doing it cause they all need the money.

VAN HAGAR_FTW!!!!

[Carpe Diem P.T]

you must have been rooted! thats a shit load of sets on back. u madman!

[Phil800101]

Great session Phil.

Now, I do take exception to the "real Van Halen" comment. As good as they were with "Cubic Zirconia" Dave, Sammy brought the band to life. And where have they been since he left, well let's see,

Sammy-touring the world tearing it up, living life in grand fashion after selling a stake in Cabo Wabo tequilla for $88 million

Michael Anthony-touring the world with Sammy tearing it up living a grand life on his stocks in Disney

Eddie and Alex and "Cubic Zirconia" Dave-touring with Wolfgang on bass, playing less than spectacular, standing still on stage so no hips are broken and ending shows early so Wolfie can get to bed by 9pm,, his bed time. And doing it cause they all need the money.

VAN HAGAR_FTW!!!!

Thanks John!

Lol, to each his own I guess. I like the cubic zirconia Dave comment though, lol, that's a good one. I was speaking solely about the music, I just really like the Roth era Van Halen much much more compared to the later stuff. They were more commercially successful with Hagar though, that is for sure.

I dunno about that...I saw them live back in October, and they put on one hell of a show. Diamond Dave was all over the place, running around like the madman that he is, and his voice still sounds great. Eddie, Alex, and newcomer Wolfie played with alot of intensity as well, they all brought their "A" game. I have to say I was surprised, I was expecting a mediocre show, but that was not the case. They flat out killed it for just about two hours, with little or no breaks. Dave was even bouncing around on the giant inflatable microphone at the end. Oh yeah, and they played until after 11 pm, lol. If they're doing it for the money, then they are definitely earning it, at least from what I saw. My cousins saw them twice in Michigan, and they agree with my brother and I.


you must have been rooted! thats a shit load of sets on back. u madman!

Thanks Brad! Oh yeah, I was toast. My back is totally scorched today.

[LittleMan55]

Friday 4/11/08

Back/Calves/Abs

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

Cable Lat Pulldowns
110 x 12
130 x 10
150 x 6
130 x 8
110 x 12

BB Bent-Over Rows
135 x 12
165 x 8
195 x 4
165 x 6
135 x 8

Seated Cable Rows
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Assisted Pull-Ups (Dropset; More Weight = More Assistance)
120 x 2
140 x 2
160 x 3
180 x 5
200 x 8

Calf Extensions
90 x 20 (4 sets)

Bench Sit-Ups
15 x 5 sets

Cardio
26 minutes of intervals, alternating 1 lap walking with 1 lap running/jogging. It should have been 30 minutes, but the gym people apparently decided to close 5 minutes early, since it was only 10:55, not 11:00. Anyway I had to stop.

A solid end to a solid week if I do say so myself. Felt fucking great tonight. My shins are all torn up from the deads, as usual, but that is good. It's like I always tell people, if your shins aren't bleeding, than the bar isn't close enough. Listened to the soundtrack from the first Terminator as I prepared to deadlift, and then I put on some Black Flag for the actualy lifting. After deads I switched it up to Anthrax for a few songs, and then Amon Amarth for the rest. Cardio was done to selections from Van Halen...real Van Halen that is, not that pretend shit with Sammy Hagar or that other guy they had after him.

Sweet!! Thats all I can say about it bro. You got bloody shins and listend to Van Halen. Great shit bro, I wouldnt expect less!

keep after those pull ups, they will come slowly but surly.

[Lowdown5]

Thanks John!

Lol, to each his own I guess. I like the cubic zirconia Dave comment though, lol, that's a good one. I was speaking solely about the music, I just really like the Roth era Van Halen much much more compared to the later stuff. They were more commercially successful with Hagar though, that is for sure.

I dunno about that...I saw them live back in October, and they put on one hell of a show. Diamond Dave was all over the place, running around like the madman that he is, and his voice still sounds great. Eddie, Alex, and newcomer Wolfie played with alot of intensity as well, they all brought their "A" game. I have to say I was surprised, I was expecting a mediocre show, but that was not the case. They flat out killed it for just about two hours, with little or no breaks. Dave was even bouncing around on the giant inflatable microphone at the end. Oh yeah, and they played until after 11 pm, lol. If they're doing it for the money, then they are definitely earning it, at least from what I saw. My cousins saw them twice in Michigan, and they agree with my brother and I.



I saw em in October and they were ok, not great. I am a Sammy fan so I was just bustin' your balls a bit. "Cubic Zirconia" Dave is good, but I will always like the stuff with my man Sammy better.

[Phil800101]

Sweet!! Thats all I can say about it bro. You got bloody shins and listend to Van Halen. Great shit bro, I wouldnt expect less!

keep after those pull ups, they will come slowly but surly.

Thanks Broc! They are scabbed over today, and will heal just enough for me to tear em' up again next Friday I'm sure. I will, no doubt about that...the fat melting off will definitely help with the progress on those.

[Phil800101]

I saw em in October and they were ok, not great. I am a Sammy fan so I was just bustin' your balls a bit. "Cubic Zirconia" Dave is good, but I will always like the stuff with my man Sammy better.

Lol, I know. Just felt the need to defend my boy Diamond Dave is all.

We both saw them in October, eh? That's cool.

I hear ya man, different strokes for different folks. I think we can agree to diasgree, lol.

[Elite]

Nice, controlled & organised session there brudda! Deads are great and strong rows too. A back w/o i would be proud of. Pullups are a major obstacle for me and if i do them, i hit the assisteds too. Its no joke pulling up 225+lbs, and i always feel tentative with them, as the shoulder never feels completely stable. But me and you together can get on it and by the next Arnold, we will both be repping unassisted.

[Pizzalamp]

seriously good job bro...im always impressed w/ your workouts...if u saw me face to face in the gym after your workout first my eyes would bug out, then id nod my head approvingly and tip my hat

[Phil800101]

Nice, controlled & organised session there brudda! Deads are great and strong rows too. A back w/o i would be proud of. Pullups are a major obstacle for me and if i do them, i hit the assisteds too. Its no joke pulling up 225+lbs, and i always feel tentative with them, as the shoulder never feels completely stable. But me and you together can get on it and by the next Arnold, we will both be repping unassisted.

Thanks Paul! Hell yeah bro, we'll be doing it for sure!


seriously good job bro...im always impressed w/ your workouts...if u saw me face to face in the gym after your workout first my eyes would bug out, then id nod my head approvingly and tip my hat

Thanks Grant! The feeling is mutual bro, believe me. Lol, I can picture that!

[Phil800101]

Saturday 4/12/08

Rest

Took it easy all day. Saw my boy krazyassmexican for a bit, and I was able to give him his stuff from the Cage. We shot the shit for a bit, it was cool. Other than that, I didn't really do much all day...ran some errands, did some things around the house, nothing special.

[sly06]

Saturday 4/12/08

Rest

Took it easy all day. Saw my boy krazyassmexican for a bit, and I was able to give him his stuff from the Cage. We shot the shit for a bit, it was cool. Other than that, I didn't really do much all day...ran some errands, did some things around the house, nothing special.


Rest is a great thing Phil. You deserve a rest after your past workouts. Eat big bro.

[Pizzalamp]

Saturday 4/12/08

Rest

Took it easy all day. Saw my boy krazyassmexican for a bit, and I was able to give him his stuff from the Cage. We shot the shit for a bit, it was cool. Other than that, I didn't really do much all day...ran some errands, did some things around the house, nothing special.

sounds like a good day...lets hope he can make it to that cage thing next year

[Phil800101]

Rest is a great thing Phil. You deserve a rest after your past workouts. Eat big bro.

Thanks Sly! Oh, I am....

[Phil800101]

sounds like a good day...lets hope he can make it to that cage thing next year

Yup, nice lazy Saturday. Yeah, we were talking about that, and how we both hope we can make it.

[Phil800101]

Sunday 4/13/08

Rest

Another day of rest and recovery. I ran an errand, spread some mulch, and then went to a movie with my boy Ellis. We saw "Street Kings." It was pretty good, I definitely liked it. All in all, a nice laid back Sunday.

[scals]

Sunday 4/13/08

Rest

Another day of rest and recovery. I ran an errand, spread some mulch, and then went to a movie with my boy Ellis. We saw "Street Kings." It was pretty good, I definitely liked it. All in all, a nice laid back Sunday.

Got my day of rest coming tomorrow. Looking forward to it.

[B Con]

Sounds like a good day of rest...well deserved rest. So that movie's worth seeing?

[Phil800101]

Got my day of rest coming tomorrow. Looking forward to it.

I hear ya bro, training is awesome, but rest is important. Personally, I think it feels great to be lazy for a day or two, especially when it's earned.


Sounds like a good day of rest...well deserved rest. So that movie's worth seeing?

Thanks Burt, it was! Yeah, I would say so, it was pretty good. I mean, it's not "can't miss" or anything, but it's worth seeing.

[Lowdown5]

Phil,

What are you doing up this late?

[Phil800101]

Phil,

What are you doing up this late?

I have work at 4am. I sleep during the day.

[Lowdown5]

I have work at 4am. I sleep during the day.


Ok, just checking on you Bro! LOL

[Phil800101]

Ok, just checking on you Bro! LOL

Lol, cool bro! I do appreciate the concern.

[Enforcer]

Friday 4/11/08

Back/Calves/Abs

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

Cable Lat Pulldowns
110 x 12
130 x 10
150 x 6
130 x 8
110 x 12

BB Bent-Over Rows
135 x 12
165 x 8
195 x 4
165 x 6
135 x 8

Seated Cable Rows
110 x 12
130 x 10
150 x 8
130 x 10
110 x 12

Assisted Pull-Ups (Dropset; More Weight = More Assistance)
120 x 2
140 x 2
160 x 3
180 x 5
200 x 8

Calf Extensions
90 x 20 (4 sets)

Bench Sit-Ups
15 x 5 sets

Cardio
26 minutes of intervals, alternating 1 lap walking with 1 lap running/jogging. It should have been 30 minutes, but the gym people apparently decided to close 5 minutes early, since it was only 10:55, not 11:00. Anyway I had to stop.

A solid end to a solid week if I do say so myself. Felt fucking great tonight. My shins are all torn up from the deads, as usual, but that is good. It's like I always tell people, if your shins aren't bleeding, than the bar isn't close enough. Listened to the soundtrack from the first Terminator as I prepared to deadlift, and then I put on some Black Flag for the actualy lifting. After deads I switched it up to Anthrax for a few songs, and then Amon Amarth for the rest. Cardio was done to selections from Van Halen...real Van Halen that is, not that pretend shit with Sammy Hagar or that other guy they had after him.

A solid wee indeed bro. Now rest up. You are progressing nicely. You are on track to do some serious damage with all of ur lifts. Stick with it bro- u r def going to take urself places. You got all of the tools and know how to use them. Keep up the intensity and don't slow down on us. We are all watching

[Phil800101]

A solid wee indeed bro. Now rest up. You are progressing nicely. You are on track to do some serious damage with all of ur lifts. Stick with it bro- u r def going to take urself places. You got all of the tools and know how to use them. Keep up the intensity and don't slow down on us. We are all watching

Thanks bro! That is the plan my friend, that is the plan. I'm trying to be like fucking Juggernaut from X-Men, smashing headfirst through shit and letting nothing get in my way.

[jac71]

Indeed a solid week Phil!!
You are definitely dialed in bro...keep it up!!!

[Pizzalamp]

Sunday 4/13/08

Rest

Another day of rest and recovery. I ran an errand, spread some mulch, and then went to a movie with my boy Ellis. We saw "Street Kings." It was pretty good, I definitely liked it. All in all, a nice laid back Sunday.

very cool

[Phil800101]

Indeed a solid week Phil!!
You are definitely dialed in bro...keep it up!!!

Thanks Angel! Oh I will, you know it brother!


very cool

Indeed. It was a good day.

[Phil800101]

Monday 4/14/08

Chest/Calves/Abs

Flat BB Bench
Warmups w/bar
135 x 12
185 x 10
225 x 4, then 2 assisted/forced reps
185 x 10
135 x...I lost count, it was around 12-16, and it was until failure

Seated Cable Flyes on Freemotion Machine (This thing is awesome!)
40 x 12
50 x 10
60 x 8
50 x 10
40 x 12

Incline DB Press/Incline DB Fly SS
40 x 12; 25 x 8
50 x 10; 30 x 8
65 x 7; 35 x 8 (Someone was using the 60's, so I just said fuck it and grabbed the 65's)
35 x 12; 20 x 12

Standing Calf Raises
100 x 20
150 x 20
200 x 20
250 x 20

Crunch Bench Thingy
25 reps x 4 sets

Cardio
20 Minutes on the recumbent bike.

Good chest session tonight. The 225 felt better than it ever has. I've been getting 3-4 reps lately, but these were easily the best 4 reps I have ever gotten with it. Definitely a sign that I am getting stronger. Doing the bike this week instead of the track for cardio. My right shin was getting pretty sore last week from the running, and still is a little sore, so I want to let it rest for a week. My body is still getting used to the running, and I don't see the need to risk an injury. I plan on getting back on the track next week, albeit stretching more before and after I run. We were kinda pressed for time...my boy Nick needed to be outta there by 10, so I only hit 20 minutes on the bike. I'll make up for it by doing 40 minutes tomorrow night.

[sly06]

Monday 4/14/08

Chest/Calves/Abs

Flat BB Bench
Warmups w/bar
135 x 12
185 x 10
225 x 4, then 2 assisted/forced reps
185 x 10
135 x...I lost count, it was around 12-16, and it was until failure

Seated Cable Flyes on Freemotion Machine (This thing is awesome!)
40 x 12
50 x 10
60 x 8
50 x 10
40 x 12

Incline DB Press/Incline DB Fly SS
40 x 12; 25 x 8
50 x 10; 30 x 8
65 x 7; 35 x 8 (Someone was using the 60's, so I just said fuck it and grabbed the 65's)
35 x 12; 20 x 12

Standing Calf Raises
100 x 20
150 x 20
200 x 20
250 x 20

Crunch Bench Thingy
25 reps x 4 sets

Cardio
20 Minutes on the recumbent bike.

Good chest session tonight. The 225 felt better than it ever has. I've been getting 3-4 reps lately, but these were easily the best 4 reps I have ever gotten with it. Definitely a sign that I am getting stronger. Doing the bike this week instead of the track for cardio. My right shin was getting pretty sore last week from the running, and still is a little sore, so I want to let it rest for a week. My body is still getting used to the running, and I don't see the need to risk an injury. I plan on getting back on the track next week, albeit stretching more before and after I run. We were kinda pressed for time...my boy Nick needed to be outta there by 10, so I only hit 20 minutes on the bike. I'll make up for it by doing 40 minutes tomorrow night.

Phil,
Crazy ass workout bro!!! You will be pumping out 225 like nothing in a month or two.

[Phil800101]

Phil,
Crazy ass workout bro!!! You will be pumping out 225 like nothing in a month or two.

Thanks Sly! I sure hope so!

[B Con]

Solid chest day as well. Its great to see your dedication about hitting up cardio for more time the next day when you can't get what you need in. Very nice... Keep it up.

225 will feel like nothing very soon if you keep doing what you're doing.

[LittleMan55]

Great chest day Phil. I'm with Burt in saying that the 225 will feel light if you keep doing what you are doing. I like how you called the ab machine a crunch bench thingy. Good call on deciding to put the extra work in today with the cardio, things like that will pay off in the long run.

[mjsef88]

I love supersetting DB presses with flys. Hey if you have the chance try doing 1 set of incline db presses ss w./ flat db flys, then the next set of flat db presses ss w./ incline flys. just something to think about.

[Phil800101]

Solid chest day as well. Its great to see your dedication about hitting up cardio for more time the next day when you can't get what you need in. Very nice... Keep it up.

225 will feel like nothing very soon if you keep doing what you're doing.

Thanks Burt! Hell yeah bro, I was so excited to notice the progress. My flat BB bench just creeps for me, but it keeps going up.


Great chest day Phil. I'm with Burt in saying that the 225 will feel light if you keep doing what you are doing. I like how you called the ab machine a crunch bench thingy. Good call on deciding to put the extra work in today with the cardio, things like that will pay off in the long run.

Thanks Broc! Yup, nothin' but a peanut, lol. Yeah, I don't know what it is called, seemed like a good name for it, lol. Oh yeah, totally looking forward to the extra ten minutes of fun...whoopee!


I love supersetting DB presses with flys. Hey if you have the chance try doing 1 set of incline db presses ss w./ flat db flys, then the next set of flat db presses ss w./ incline flys. just something to think about.

Oh yeah, it's totally killer. That sounds like a cool idea, I'll definitely try that sometime soon.

[B Con]

Thanks Burt! Hell yeah bro, I was so excited to notice the progress. My flat BB bench just creeps for me, but it keeps going up.


Mine creeps too so I definitely know how you feel. Keep it up and we will be up to G's level in no time...

[jer]

Solid Chest workout. Getting stronger is what it's all about.

Good idea with the bike for the week. I got a stress fracture running and it just doesn't want to heal. There's a fine line to pushing yourself and over doing it. Play it smart bro. If next week it still hurts, just back off and go with some no impact stuff like the bike or the elliptical.

[Phil800101]

Mine creeps too so I definitely know how you feel. Keep it up and we will be up to G's level in no time...

Thanks bro! Yup, as long as I keep progressing, I am happy.


Solid Chest workout. Getting stronger is what it's all about.

Good idea with the bike for the week. I got a stress fracture running and it just doesn't want to heal. There's a fine line to pushing yourself and over doing it. Play it smart bro. If next week it still hurts, just back off and go with some no impact stuff like the bike or the elliptical.

Thanks jer! Yup, progress is the goal. Yeah, I'm on my feet all day at work, and that doesn't help. I had a stress fracture, or something close to it in college, and that sucked. I agree...as I like to say "there is a fine line between hard-ass and dumbass." That is the plan bro, just trying to not be a dumbass. Better to miss a week or two of running then missing several due to an injury.

[krazyassmexican]

you are having some insane sessions going down here bro

[Phil800101]

you are having some insane sessions going down here bro

Thanks bro! Insane is the name of the game.

[mjsef88]

Oh yeah, it's totally killer. That sounds like a cool idea, I'll definitely try that sometime soon.

Yeah man, boredom in the gym usuially leads to intense insane new ways of putting a spin on an old routine.

[scals]

Yeah man, boredom in the gym usuially leads to intense insane new ways of putting a spin on an old routine.

x2. Figuring out new ways to destroy those muscles is wonderful.

[Phil800101]

Yeah man, boredom in the gym usuially leads to intense insane new ways of putting a spin on an old routine.


x2. Figuring out new ways to destroy those muscles is wonderful.

Yup, so very very true.

[Phil800101]

Tuesday 4/15/08

Arms

BB Curls
60 x 12
70 x 10
80 x 8
70 x 10
60 x 12

Hammer Curls
25 x 12
30 x 10
35 x 8
30 x 10
25 x 12

DB Preacher Curls
20 x 12
30 x 10
40 x 4
30 x 10
20 x 12

Close-Grip BB Bench
135 x 12
160 x 10
185 x 4
160 x 9
135 x 8

One-Hand Cable Pushdowns
70 x 12
80 x 6
90 x 4
75 x 10
65 x 10

Cable Pullovers
120 x 12
140 x 10
160 x 8
140 x 7
120 x 10

BB Reverse Curls/Behind-The-Back BB Wrist Curls (Superset)
55 x 8; 55 x 8 (4 sets)

Cardio
40 minutes on the recumbent bike.

Listened to House of Pain, then the Doors, then the Animal House soundtrack, and finally Dethklok while I lifted. Watched TV while I did cardio.

FYI, Dethklok is the band from the show Metalocalypse on Adult Swim, for those who don't know. Awesome CD.

[Phil800101]

Oh yeah, I forgot to mention that I did forearm work with my grippers while I was doing cardio. Just wanted to add that.

[mjsef88]

Oh how I miss high volume arm training. awesome job.

and Deathklok/Metalocalypse is a great band/show.

[B Con]

Solid gun show. Looked good...really good. I like the idea of working forearms on cardio...might havta employ that method. Solid work Phil as always.

[Carpe Diem P.T]

Theres a killer on the road
His brain is squirmin like a toad
Take a long holiday
Let your children play
If ya give this man a ride
Sweet memory will die
Killer on the road, yeah

words we can all live by? maybe somehow lol.

nice bi and tri work outs. u are lucky not to get any elbow soreness. its fucking my game up. good to see u are hitting it hard.

[Carpe Diem P.T]

Oh yeah, I forgot to mention that I did forearm work with my grippers while I was doing cardio. Just wanted to add that.

oh i have been doing that lately too. lol

[ghost]

Glad to see you doing some CGBP! keep kickin ass brother.

[jac71]

Good workout Phil...liking the volume here!! Keep at it bro!!

[LittleMan55]

Great Gun day Phil! The volume do is nuts (in the best of ways). Havent tried the grippers while doing cardio yet. Might have to though. Keep up this crazy work bro and the results will speak for themself.

[Northman]

Kick some ass today Phil and TAKE PICS!!

I demand PICS!!!

No pics = mad Lowdown!!!

I'm with Lowdown, I want to see some ME deads!!!

[Phil800101]

Oh how I miss high volume arm training. awesome job.

and Deathklok/Metalocalypse is a great band/show.

Thanks bro! I love that show, and the album is awesome!


Solid gun show. Looked good...really good. I like the idea of working forearms on cardio...might havta employ that method. Solid work Phil as always.

Thanks Burt! Yeah, I think it's a great way to kill two birds with one stone. Definitely makes the cardio go by faster.


Theres a killer on the road
His brain is squirmin like a toad
Take a long holiday
Let your children play
If ya give this man a ride
Sweet memory will die
Killer on the road, yeah

words we can all live by? maybe somehow lol.

nice bi and tri work outs. u are lucky not to get any elbow soreness. its fucking my game up. good to see u are hitting it hard.


oh i have been doing that lately too. lol

Thanks Brad! Lol, maybe. Yeah, I come close though sometimes, especially with tris...hafta walk a thin line, especially with skullies. You too? I love doing it that way.


Glad to see you doing some CGBP! keep kickin ass brother.

Thanks Rob! Gotta love the close grip...will do my man!


Good workout Phil...liking the volume here!! Keep at it bro!!

Thanks Angel! My arms are fried...will do bro, that is the plan!


Great Gun day Phil! The volume do is nuts (in the best of ways). Havent tried the grippers while doing cardio yet. Might have to though. Keep up this crazy work bro and the results will speak for themself.

Thanks Broc! Yeah, I really like doing em' that way, definitely makes the cardio go faster. I'm like a runaway train, nothing will stop me now!


I'm with Lowdown, I want to see some ME deads!!!

Lol, there are some pics in the NW Indiana ABC Galllery. I will be doing some more heavy deads in another week or so.

[Phil800101]

Wednesday 4/16/08

Legs/Abs

Lying Leg Curl/Leg Extensions (Superset)
60 x 8; 80 x 8
80 x 8; 100 x 8
100 x 8; 120 x 8
120 x 8; 140 x 8

Lying Alternating Single-Leg Curls/Hack Squat (Superset)
25 x 8; 90 x 8
50 x 8; 180 x 8
60 x 8; 230 x 8
70 x 5; 270 x 6

Seated Calf Raise/Calf Extension (Superset)
90 x 12; 200 x 12 (4 sets)

Leg Press/Leg Press Calf Raise (Superset)
360 x 8; 360 x 12
450 x 8; 450 x 12
540 x 8; 540 x 12
630 x 8; 630 x 12

BB Squat/Stiff-Leg BB Deadlift (Superset)
135 x 8; 135 x 8
165 x 8; 155 x 8
195 x 8; 175 x 8
225 x 8; 195 x 8

Crunch Bench Thingy
25 reps x 4 sets

Felt like I really killed my wheels tonight...it felt great! Started feeling kinda nauseous about halfway through the leg press superset, which wasn't helped by "fish burps" from the fish oil I had with dinner (needless to say I am looking forward to Animal Omega). I was Breathing heavy and sweating all over for a good chunk of this workout, starting sometime during that superset with the hack squat. I felt kinda dizzy after that 225 squat, and after finishing up with the 195 SLDL, I walked a few feet and then laid down on the ground...laughing. My boy Nick had to help me get up. I had to keep my eyes closed while I hit my abs, the sweat was stinging too much.

I plan on throwing some lunges and/or front squats into the mix next week, just to keep it fresh.

[Northman]

Felt like I really killed my wheels tonight...it felt great! Started feeling kinda nauseous about halfway through the leg press superset, which wasn't helped by "fish burps" from the fish oil I had with dinner (needless to say I am looking forward to Animal Omega). I was Breathing heavy and sweating all over for a good chunk of this workout, starting sometime during that superset with the hack squat. I felt kinda dizzy after that 225 squat, and after finishing up with the 195 SLDL, I walked a few feet and then laid down on the ground...laughing. My boy Nick had to help me get up. I had to keep my eyes closed while I hit my abs, the sweat was stinging too much.


I'm not surprised. That is one of the most intense leg sessions I have ever seen posted here. How did you not puke?

[B Con]

Sweet mother of super sets.... way to destroy those legs buddy... You will definitely be feeling these...