View Full Version : I Am My Maker
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Awesome session there my man!
What a dickhead, why can't people mind their own fucking business?
Tell me about it bro. It wasn't like I was banging weights, of course metal on metal is going to make some noise when they touch.
Damn thats a lot of volume bro! Saw some pics on FB, looking good!
Thanks man, I am getting there. Still a little more to go because its time to grow!
7-22-11 Quads/Abs
45 Minutes Stepper in the AM
Stretch Post Cardio
5 Minutes Sauna Pre Workout
5 Minutes Treadmill Pre Workout
Leg Press
200x15
400x15
580x12
670x12
760x10
940x7 *DS* 760x8 *DS* 580x10 *DS* 400x12
-NOT counting the 110 pound sled.
Leg Extensions
120x15
160x12
200x10
240x8 *DS* 180x6 *DS* 120x6 *DS* 60x12
-Legs were BLOWN UP after these. Could of quit here and been happy.
Barbell Front Squats
135x10
135x10
185x8
225x6 *DS* 135x5
-Form was shitty on the 225. Rounded my back pretty good.
Adduction
100x15
120x10
-Felt funny so I quit.
Ab Work
5 Minutes Sauna Post Workout
Stretch Post Workout
Notes:
-I killed it pretty good. Not as much work as I normally do but this was all I needed. My quads are almost sore already...FML.
-Hams/Calves tomorrow.
7-23-11 Hams/Calves
30 Minutes Stadium Stairs in the AM
-See below.
5 Minutes Stepper Pre Workout
Lying Leg Curls
50x15
70x15
90x12
110x8 *DS* 60x8
Reverse Hack Squat
1PPSx12
2PPSx10
3PPSx8 *DS* 1PPSx12
Barbell SLDL
135x15
185x12
225x10 *DS* 135x10
Abduction
100x20
120x20
140x15
Horizontal Leg Press Calf Raises
100x20
140x20
Smith Calf Raises
135x15
225x10
Notes:
-A crappy workout today. My mind just wasn't in it, I didn't have a feel for anything, and nothing felt good. I had to train at the other gym in town and I NEVER have good leg workouts there. The Y is closed until Wednesday due to flood damage again which means I will be at the shitty gym in town for Monday and Tuesday. Almost broke down and got a pizza on the way home from the workout but I wasn't hungry enough.
-Got to the Y this morning for cardio and saw it was closed and the flooding was pretty damn bad. Got the idea to go to the football stadium and walk the stairs there. I guess its no different than a StairMill machine besides the fact you have to go down stairs too haha. 30 Minutes seemed like plenty since its harder than doing the actual stepper machine. May step it up to the full 45 minutes because it looks like I have to do the same thing tomorrow, Monday, and Tuesday.
-Cardio and Abs tomorrow.
7-24-11 Cardio/Abs
45 Minutes Stadium Stairs
Ab Work
Notes:
-Headed to the stadium again. Home gym is flooded and the other gym in town doesn't open on Sundays. My home gym opens Wednesday so until then AM Cardio and workouts will be done at the other gym.
-Chest tomorrow. The gym I will be at has a nice PecDeck and a Hammer-Strength-Style Cybex press machine so will be able to get new movements in.
Phil800101
07-25-11, 2:16 pm
Looking good in here my man, keep it up!
Metal on metal you say? Great song: http://www.youtube.com/watch?v=XnWNT9cmGJQ&playnext=1&list=PL969F29343730CE0B
mritter3
07-25-11, 3:58 pm
you have been putting in some solid work D...every time a new picture of you comes out your looking leaner..keep it up man!
^^ Thanks you two. Trying to keep this going as long as I can. The hardest part is starting and its time to suffer.
7-25-11 Chest
45 Minutes Stepper in the AM
Stretch Post Cardio
5 Minute Elliptical Pre Workout
Incline Barbell Press
45x15
95x12
115x12
135x12
165x10
185x6
195x6 *DS* 135x8 *DS* 95x12
Flat Dumbbell Press
65x12
75x8
75x8
75x5 *DS* 45x10
PecDeck
60x20
80x15
100x12
Dips
BWx12
BWx10
BWx10
Cybex Incline Press
1PPSx15
1&25x7
1&25x6 *DS* 1PPSx10 *DS* 25PSx20
Stretch Post Workout
Notes:
-Weight was 196.2 this morning. Down another 1.6 from last week.
-Back/Calves/Abs tomorrow.
Phil800101
07-26-11, 12:46 am
Solid work and solid progress, good deal!
7-26-11 Back/Calves/Abs
45 Minutes Stepper in the AM
Overhand Barbell Rows
135x15
185x12
225x10
225x8 *DS* 135x12
Wide Grip Pulldowns
60x15
80x12
100x8 *DS* 50x18
Neutral Grip Pulldowns
70x12
80x10
80x10
80x10
Dorian Deadlifts
135x12
225x10
315x8
Seated One Arm Row
1PPSx12
1&25x10
2PPSx10
2&25x8 *DS* 1PPSx15
Seated Calf Raises
3 Sets, High Reps
Horizontal Leg Press Calf Raises
2 Sets, Moderate Reps
Ab Work
Notes:
-Back in the normal gym starting tomorrow morning.
-Delts/Traps tomorrow.
Phil800101
07-27-11, 12:45 am
Strong work there bro!
7-27-11 Delts/Traps
45 Minutes Stepper in the AM'
Seated Barbell Press
45x15
95x12
115x10
135x4 *DS* 95x9 *DS* 45x15
-Tried a different set-up and it failed miserably. Rough time getting the bar into position and I was too lazy to move things around.
Dumbbell Side Raises
20x20
25x15
30x15
40x10 *DS* 30x8 *DS* 20x12
Reverse PecDeck
50x20
75x20
100x20
125x12 *DS* 75x15 *DS* 25x12
Seated Dumbbell Rear Raises
20x15
20x12
20x12
Dumbbell Front Raises
30x15
40x12
50x8 *DS* 25x12
Machine Shoulder Press
1PPSx12
2PPSx8
2PPSx8 *DS* 1PPSx10
Behind the Back Barbell Shrugs
135x20
225x15
275x12
Barbell Shrugs
275x8
275x8
Notes:
-Arms I think tomorrow sometime. Heading up to my Aunt's in Michigan tomorrow night so I will be hitting Quads/Abs and Hams/Calves at the Powerhouse on Friday and Saturday along with Cardio on a actual Stair-Mill!
Phil800101
07-30-11, 4:55 am
Killer! Enjoy Michigan my man.
Killer! Enjoy Michigan my man.
I enjoyed it for sure my man. The gym was awesome like always.
7-29-11 Quads/Abs
Machine Hack Squat
1PPSx12
2PPSx12
3PSPx10
4PPSx8 *DS* 3PPSx8 *DS* 2PPSx8 *DS* 1PPSx10
Reverse Machine Squat
1PPSx12
2PPSx10
3PPSx10
4PPSx8
-Resembled a front squat.
Leg Press
3PPSx20
5PPSx12
7PPSx1
-Didn't like the pressure on my lower back so I moved on.
Leg Extensions
50x15
80x12
120x12
160x8 *DS* 100x6 *DS* 40x15
Adduction
50x20
90x20
130x15
170x10
45 Minutes StairMill Post Workout
-Hard as hell.
Notes:
-Bad ass workout. Veins in my quads were crazy during the hacks and machine squats.
-Cheat meal. Steak, Vegetable mix heaven, corn, and garlic bread followed by some ice cream from Cold Stone.
7-30-11 Hams/Calves
Seated Leg Curls
70x15
90x15
120x15
160x12
200x7 *DS* 140x6 *DS* 100x8
Hamstring Leg Press
2PPSx12
4PPSx10
5PPSx10
Standing Leg Curls
30x12
40x10
50x8
Lying Leg Curls
50x15
70x12
90x10
110x8 *DS* 70x6 *DS* 30x12
Donkey Calf Raise
200x20
240x20
300x20
400(Stack)x15
Seated Calf Raise
90x20
135x15
Rotary Calf Raise
200x15
240x12
Standing Calf Raise
185(Stack)x10
45 Minutes StairMill Post Workout
Notes:
-Lots of calf work to play with all the new machines. Some BIG mothers in the gym.
7-31-11 Cardio/Abs
45 Minutes Stepper
Ab Workout
Notes:
-Back home.
-Chest today.
Phil800101
08-01-11, 4:17 pm
Nice work! Sounds like a killer cheat meal.
Nice work! Sounds like a killer cheat meal.
It was delicious my brother. It really kicked up my metabolism as well.
8-1-11 Chest
45 Minutes Stepper in the AM
Incline Barbell Press
45x15
115x12
135x12
165x10
185x7
205x5 *DS* 135x9
Incline Dumbbell Press
50x12
60x10
70x10
80x6
Incline Dumbbell Fly
35x12
45x10
55x7 *DS* 35x6 *DS* 20x10
-Kept my arms straighter and straighter each drop set.
Flat Machine Press
1PPSx15
1&25x9
1&35x6 *DS* 1PPSx7 *DS* 25PSx12
Middle Cable Crossovers
36x12
24x12
24x12
24x12
-Different angles.
Notes:
-Weight was 193.0 this morning. Down 3.2 from last week.
-Still weak as hell, but stronger than I have been the past couple weeks.
-Back/Calves/Abs tomorrow.
Phil800101
08-01-11, 4:37 pm
Solid work and solid progress, good shit!
Firedrake
08-01-11, 8:58 pm
Nasty work, and some incredible pics, Derek -- I hadn't looked in a while, and you're looking awesome!
Solid work and solid progress, good shit!
Nasty work, and some incredible pics, Derek -- I hadn't looked in a while, and you're looking awesome!
Thanks guys. Still chuggin' away.
8-2-11 Back/Calves/Abs
45 Minutes Stepper in the AM
Reverse Grip Pullups
BWx12
BWx10
+25x6
+45x5 *DS* BWx6
Dumbbell Rows
75x12
85x12
95x10
Star Trac One Arm Neutral Grip Row Machine
100x12
120x10
140x10
160x8 *DS* 100x6 *DS* 40x15
-The 100 and 40 dropsets were done with both arms.
Regular Grip Pulldowns
120x12
132x11
144x9
156x6 *DS* 84x12
Straight Arm Pressdowns
72x15
84x15
96x12
Hypers
BWx12
BWx12
BWx12
-Nothing strenuous. Trying to get the blood into my lower back to hopefully promote some recovery.
Seated Calf Raises
90x25
140x20
180x15
230x8
Leg Press Calf Raises
400x15
400x15
400x15
Abs
Notes:
-Tweak my lower back sometime two weeks ago. Not sure when, but I am guessing the shitty form I had for front squats followed by heavier than normal SLDL the next day didn't help. I tried to keep out movements that involved stabilizing myself.
-Delts/Traps tomorrow.
Phil800101
08-03-11, 4:44 pm
Nice work!
8-3-11 Delts/Traps
45 Minutes Stepper in the AM
Seated Barbell Press
45x15
95x12
115x10
135x7
155x2 *DS* 95x9 *DS* 45x12
-Much better today. Found a good setup so I could still face the mirror. Went to wide on the 155 and blew donkey dick.
Barbell Upright Rows
45x15
95x12
115x10
135x8 *DS* 95x12 *DS* 45x15
One Arm Cable Side Raises
12x12
24x10
36x8 *DS* 12x8
Rope Facepulls
72x20
84x20
96x15
108x12 *DS* 72x12 *DS* 36x15
Chest Supported Incline Rear Delt Raises
25x12
25x12
15x12
Underhand EZ Front Raises
20x15
40x12
60x10 *DS* 20x15
Standing Barbell Behind The Neck Press
45x20
95x8
95x8
95x7 *DS* 45x10
Dumbbell Shrugs
80x15
80x15
80x15
80x15
-First 2 seated, second 2 standing.
Notes:
-More volume than normal today.
-Arms tomorrow.
Phil800101
08-03-11, 5:19 pm
Dropsets FTW!
Mr. Dead
08-03-11, 6:09 pm
Dropsets FTW!
Agreed...!!!
How goes it, in here...???
8-4-11 Arms
45 Minutes Stepper in the AM
Barbell Curls
45x15
75x12
95x10
115x6 *DS* 95x4 *DS* 45x10
EZ Preacher Curls
50x15
70x10
80x7 *DS* 40x??
Incline Dumbbell Curls
25x12
30x7
30x6 *DS* 15x??
Rope Cable Curls
48x15
60x12
72x10
84x8 *DS* 60 *DS* 36
Flat Barbell Skullcrushers
45x15
65x12
85x10
95x6 *DS* 65 *DS* 45
Seated EZ Extensions
20x15
40x15
60x15
80x10
Triangle Bar Pressdowns
84x20
108x15
132x9 *DS* 96 *DS* 60
Wide Bar Pressdowns
60x15
84x15
108x?? *DS* ?? *DS* ??
Barbell Behind the Back Wrist Curls
45x20
65x20
95x20
Notes:
-Got this one on video. Only recorded my heavier sets. Not too bad, felt flat and pump didn't last long. Shit happens.
-Quads/Abs tomorrow.
http://www.youtube.com/watch?v=fjBRTkVEdAI
Holy shit....you leaned out like crazy! Good job
8-5-11 Quads/Abs
Leg Press
200/20
400/15
580/15
760/12
940/10 *DS* 490/15
Leg Extensions
160/15
200/12
260(Stack)/10 *DS* 200/5 *DS* 140/4 *DS* 80/6 *DS* 20/12
Barbell Front Squats
135/10
135/10
185/6
-Hit the pins on the 6th rep of 185 and knocked the bar off balance. I was tired and being a pussy so I quit.
One Leg Extensions
60/15
80/10
-Lost the pump during the squats so I wanted to do a few sets of these to get it back before I finished.
Abs
Notes:
-Definitely have had better Quad workouts but this one wasn't completely shitty. Energy was pretty lower after the extensions.
-I am ready to start to get big.
-Hams/Calves tomorrow.
Firedrake
08-05-11, 8:28 pm
Hey, without the less than perfect days, we don't know the great ones.
Sometimes, even if you don't get a pump, you find your even more sore than usual the next day.
You're doing some great work! I take it you have a mass building plan in the works?
Hey, without the less than perfect days, we don't know the great ones.
Sometimes, even if you don't get a pump, you find your even more sore than usual the next day.
You're doing some great work! I take it you have a mass building plan in the works?
Thanks Jim. Yeah I got some ideas in my head. Haven't worked it out on paper yet.
8-6-11 Hams/Calves
45 Minutes Stepper in the AM
Hamstring Leg Press
200/20
290/15
470/15
520/12 *DS* 290/12
Freak Ham Blasters
10 reps for 3 sets.
One Leg Lying Leg Curls
20/12
30/12
40/9
45/6 *DS* 30/10 *DS* 15/15
Barbell SLDL
135/12 for 4 sets.
Abduction
80/20
100/20
120/20
One Leg Horizontal Leg Press Calf Raises
180/15
120/15
120/15
240/15
-Last set was both legs.
Seated Calf Raises
180/12
180/12
180/12 *DS* 90/??
Notes:
-Today I was looking back at my workouts from the past few weeks and came to the realization that I have been training like a pussy. No intensity and I haven't been pushing myself out of my comfort zone. Then I come on and post about how much dieting sucks and use that as my excuse. I am done with that shit.
-Cardio/Abs tomorrow.
Phil800101
08-07-11, 2:50 am
Still looks solid to me bro, but I like your attitude...hell yeah!
Firedrake
08-07-11, 5:13 pm
Notes:
-Today I was looking back at my workouts from the past few weeks and came to the realization that I have been training like a pussy. No intensity and I haven't been pushing myself out of my comfort zone. Then I come on and post about how much dieting sucks and use that as my excuse. I am done with that shit.
-Cardio/Abs tomorrow.
LOL! Don't you hate when you look back, and you THOUGHT you'd been hitting it hard, and you realize . . ".shit, I coulda done more." Blow it up, bro!
Still looks solid to me bro, but I like your attitude...hell yeah!
LOL! Don't you hate when you look back, and you THOUGHT you'd been hitting it hard, and you realize . . ".shit, I coulda done more." Blow it up, bro!
Thanks guys. There is no excuse for the kind of number I have been hitting. Absolutely 0 intensity. Just going through the motions.
8-7-11 Cardio/Abs
45 Minutes Stepper
Hanging Leg Raises
3 sets of 15.
-Actually done hanging from a pullup bar.
V-Bar Cable Crunches
3 sets of 15 with 144 pounds.
Side Crunches
1 Set of 20 both sides.
Notes:
-Sadly, this is the most intense ab work I have done. Really kept my chin tucked and blow out hard on every squeeze.
-Chest tomorrow.
Firedrake
08-07-11, 8:11 pm
Don't beat yourself up, bro -- it happens to all of us, especially when we get in a rut. Just shake yourself off and move forward. That's one of the reasons I did what I did last Wednesday, and spent 2 hours doing cardio and abs wearing my neoprene sauna suit -- just to crank it up. I wish to HELL I was as lean as you are right now!
Just get back to it and turn up the heat! (Don't suppose you feel like coming down to Kentucky next Saturday, do you?)
Don't beat yourself up, bro -- it happens to all of us, especially when we get in a rut. Just shake yourself off and move forward. That's one of the reasons I did what I did last Wednesday, and spent 2 hours doing cardio and abs wearing my neoprene sauna suit -- just to crank it up. I wish to HELL I was as lean as you are right now!
Just get back to it and turn up the heat! (Don't suppose you feel like coming down to Kentucky next Saturday, do you?)
I wish I had the leaness you do in your midsection haha. Thats where I am holding most of my BF.
I think its gonna be too far of a drive at the moment. You have another sometime and I will come. My school is further south so it won't be as long as a drive.
mritter3
08-07-11, 10:15 pm
dont get down on yourself D...we all go thru what your going thru in the gym....we all have days where we are just going thru the motions....and that may not be good enough for some...but at least your in there doing Something..keep it up man your transformation is amazing thus far....u by any chance going to the akron ABC?
Phil800101
08-08-11, 3:05 am
Don't beat yourself up, bro -- it happens to all of us, especially when we get in a rut. Just shake yourself off and move forward. That's one of the reasons I did what I did last Wednesday, and spent 2 hours doing cardio and abs wearing my neoprene sauna suit -- just to crank it up. I wish to HELL I was as lean as you are right now!
Just get back to it and turn up the heat! (Don't suppose you feel like coming down to Kentucky next Saturday, do you?)
dont get down on yourself D...we all go thru what your going thru in the gym....we all have days where we are just going thru the motions....and that may not be good enough for some...but at least your in there doing Something..keep it up man your transformation is amazing thus far....u by any chance going to the akron ABC?
Agreed.
dont get down on yourself D...we all go thru what your going thru in the gym....we all have days where we are just going thru the motions....and that may not be good enough for some...but at least your in there doing Something..keep it up man your transformation is amazing thus far....u by any chance going to the akron ABC?
Wish I could make it but the 20th is when I move into school. I hope to make it to a ABC soon. Haven't been to one since last summer (not counting the Arnold).
Agreed.
Thanks Phil.
8-8-11 Chest
45 Minutes Cardio in the AM
Incline Barbell Press
45/15
135/12
135/8
185/6
185/7
205/4 *DS* 135/10
-Used a closer grip than normal to see how it felt. A little weaker but I felt it more in my chest than my shoulders.
Flat Dumbbell Press
45/15
60/12
75/8
80/8
-8th reps on the 80's was ugly but I got it. Pretty happy with these I guess.
PecDeck
100/15
125/12
150/10
150/8 *DS* 100/10 *DS* 50/15
Incline Smith Press
95x15
115x12
135x7 *DS* 95x10
-Really made sure to keep my shoulders back and chest up. Sacrificed some front delt action because I used a higher incline than more to hit a different angle.
Low Cable Crossovers
24/12
24/12
12/12
12/12
-Dropped weight to really try and keep my front delts and biceps out of it.
Dips
BW/8
BW/8
BW/8
-Still not sure if I like these. I feel like I get too much shoulder action compared to chest action.
Notes:
-Weight was 190.0 this morning. Down another 3 pounds from last week.
-Back/Calves/Abs tomorrow.
Phil800101
08-09-11, 1:58 am
Nice work bro, both in the gym and on the scale!
Nice work bro, both in the gym and on the scale!
Big chest day bro!
Thanks guys.
8-9-11 Back/Calves/Abs
45 Minutes Stepper in the AM
Regular Grip Pullups
BW/12, BWx12, +25x8, +45x6
Overhand BB Rows
135/15, 185/12, 225/10, 245/8 *DS* 185 *DS* 135
Seated Cable Row
4 Sets of 15-8. Last set was a triple drop.
Star Trac Wide Grip Pulldown
3 Sets of 20-6. Last set was a double drop.
V-Bar Pulldowns
4 Sets of 15-8. Last set was a double drop.
Dorian Deads
135/12, 225/12, 275/10
One Leg Seated Calf Raises
50/20, 70/20, 90/15, 140/15(Both Legs).
Leg Press Calf Raises
400/15 for three sets.
V-Bar Cable Crunches
10Middle, 10 Right, 10 Left for 3 sets with 108 pounds.
Bench Back&Fourths
3 Sets of 30
------------------------------------------------------------------
8-10-11 Delts/Traps
45 Minutes Stepper in the AM
Seated DB Press
40/15, 50/12, 60/12, 75/6, 75/7 *DS* 50
DB Side Raises
20/15, 30/15, 35/12, 40/10 *DS* 20
Cable Upright Rows
4 Sets of 15-10 last set was a double drop.
Seated DB Rear Raises
20x15 for 4 sets.
Extremely Wide BB Rear Delt Rows
45/15 for 3 sets. 55/12 for 1 set.
Cable Front Raises
20/15, 30/15, 40/12 *DS* 20
Seated BTN Barbell Press
45/20, 75/12, 85/10, 95/7 *DS* 45
DB Shrugs
100/15 for 3 sets.
BTB BB Shrugs *SS* Front BB Shrugs
135/15 each for 2 sets.
8-11-11 Arms
45 Minutes Stepper in the AM
EZ Curls
Bar/20, 70/15, 80/12, 90/10, 100/8
Seated DB Curls
20/12, 25/10, 30/10, 35/8
DB Reverse Preacher Curls
25/10, 25/10. 30/6, 30/8
Straight Bar Cable Curls
7/12-10 with 72-60 pounds
Flat CGBP
135/12, 165/10, 185/6, 195/5
Seated DB Extensions
60/12, 70/10, 80/10, 90/8
Dip Machine
80/15, 120/15, 160/12, 200/8
Straight Bar Pressdowns
7/12-10 with 120-84 pounds
BTB BB Wrist Curls
7/15-10 with 95 pounds
Notes:
-Felt pretty strong today. Those 7 sets give you a completely different kind of pump than normal.
-Quads/Abs tomorrow.
Firedrake
08-11-11, 7:28 pm
Looking very solid, bro -- you're definitely doing the work. What are your plans once you get to school?
Phil800101
08-12-11, 12:31 am
Solid sessions there bro!
Looking very solid, bro -- you're definitely doing the work. What are your plans once you get to school?
Thanks man. Plan is to continue getting ripped. I will probably take a few days off of my diet to get a feel for things, but once I get in a routine, its time to finish what I have started. Going to do this as long as it takes to get shredded.
Solid sessions there bro!
Thanks Phil!
8-12-11 Quads/Abs
45 Minutes Stepper in the AM
Leg Press
4 sets of 15 reps with 200 pounds
-General warm-up.
Barbell Back Squats
45/15, 135/12, 185/10, 225/10, 275/4, 275/4
-Didn't really feel these too much.
Barbell Hack Squats
135/12, 185/10, 225/10
-Was getting a petty good burn with these.
Leg Press
200/20, 400/15, 580/15, 670/10
-Quads finally blew up with these.
Adduction
100/25, 120/25, 140/20
Leg Extensions
7 sets of 12 reps with 140 pounds.
-Leg were already pretty pumped at this point so it didn't hit me like it did for Arms when I had lost the pump. Hopefully my quads stay full from these like my arms have.
Machine Crunches
3 sets of 20-12 reps.
Normal Crunches
2 sets of 15 reps each of Middle, Right, Left.
Notes:
-Not too bad today. I think I was spoiled a couple weeks ago from the Powerhouse. Haven't been able to replicate that kind of work over the past two weeks. I really wish we had a Hack Squat machine. I will be about 20 minutes from one when I go to school so I am definitely making the trip there every now and then to keep my workout fresh.
-Hams/Calves tomorrow.
Phil800101
08-13-11, 4:48 pm
Nice work!
8-13-11 Hams/Calves
45 Minutes Stepper in the AM
Standing Leg Curls
10/15, 20/12, 30/12, 40/10
-Used the leg extension machine LOL! Pretty nifty. Wish I would have thought of this before. 100x better than the standing cable leg curls.
Seated Leg Curls
80/12, 100/12, 120/10, 140/8
-Really made sure to get a contraction.
BB SLDL
135/12, 185/12, 205/10
Abduction
80/25, 100/25, 120/20
Lying Leg Curls
7 sets of 12-9 reps with 60-50 pounds.
Horizontal Leg Press Calf Raises
240/20, 264/15, 288/12, 312(Stack)/10
Seated Calf Raises
7 sets of 12 reps with 90-135 pounds.
-Didn't get that "squeezing" feeling at the top of the rep but somehow still got pumped.
Notes:
-Pretty good one today. Still loving the pump those "7's" give me.
-Off tomorrow besides for some progress pictures, cardio, and abs. Probably heading to a Japanese hibachi grill where they cook the food in front of you for some good eats tomorrow evening with the family before I leave for school. Might also make some changes to my diet to help accommodate going to school depending on what my weight loss for the week looks like.
Phil800101
08-13-11, 10:22 pm
Solid!
That sounds like a damn fine cheat meal!
8-14-11 Cardio/Abs
45 Minutes Stepper
Decline Sit-ups
3 sets of 25
Bench Back and Fourths
3 sets of 25
Notes:
-Weight was 186.6 this morning. Down 3.4 from last week. Made some changes to my diet. Added about 220 total calories.
-Chest tomorrow.
8-15-11 Chest
45 Minutes Stepper in the AM
Flat Barbell Press
135/15, 185/8, 205/6, 225/4
-Haven't done these in months. Relative to my body-weight, I have never been stronger on these. Last time I did them I got my BW (220) for 4 or 5 reps and now I got my BW (185) for 8 reps with a couple in the tank.
Incline Dumbbell Press
60/15, 75/10, 90/6, 80/9
-These felt awesome today.
Incline Dumbbell Fly
30/12, 40/12, 50/10, 60/6
Star Trac Seated Chest Press
80/10, 80/12, 80/13
High Cable Crossovers
7 sets of 10-12 reps with 48-36 pounds.
-I love this. Probably will try PecDeck next week for these (if the school gym has one).
Notes:
-Felt pretty strong on everything today, probably due to my massive Asian cheat meal last night.
-Back/Calves/Abs tomorrow.
Phil800101
08-16-11, 12:14 pm
Strong work my man! Solid progress on the scale as well, good shit.
Strong work my man! Solid progress on the scale as well, good shit.
Thanks man!!
8-16-11 Back/Calves/Abs
45 Minutes Stepper in the AM
Wide Grip Pullups
BW/12, BW/10, +25/8, +45/5
Old School Rows
2PIES/15, 3/15, 4/12, 5/10
Dumbbell Rows
90/12, 100/10, 110/8
Reverse Grip Pulldowns
108/15, 132/12, 156/10, 168/8
Pro-Bar Seated Cable Rows
120/15, 144/12, 156/10
Straight Arm Pressdowns
7 sets of 12-10 with 72-84 pounds
Seated Calf Raises
90/25, 140/20, 180/15
Leg Press Calf Raises
7 sets of 12 with 290 pounds
Ab Circuit
Supported hanging leg raises, bench back and fourths, machine crunches, bench reverse crunches, supported hanging leg raises.
-One time through. Was in a hurry.
Notes:
-Strong as hell today again. Good shit. Everything felt awesome, I didn't want to stop.
-Delts/Traps tomorrow.
Phil800101
08-17-11, 3:00 am
Killer session my man!
8-17-11 Delts/Traps
45 Minutes Stepper in the AM
Seated Dumbbell Press
45/15, 55/12, 65/12, 75/6, 75/5
Plate Front Raises
25/20, 35/20, 45/20
Neutral Grip Machine Press
1PPS/15, 2PPS/12, 2&25/10, 3PPS/5
Barbell Upright Rows
95/15, 115/12, 135/10, 155/8
Dumbbell Side Raises
7 sets of 12-10 with 35 pounds.
Dumbbell Rear Raises
20/20, 30/15, 40/12
Rope Face Pulls
7 sets of 12-10 with 96 pounds.
Barbell Shrugs
225/15, 275/12, 315/10, 365/8
Machine Shrugs
7 sets of 12-10 with 2PPS-2&25
Notes:
-Back to average strength today. Still a pretty good workout, nice burn and pump.
-Arms tomorrow.
Phil800101
08-18-11, 12:31 am
Nice work!
8-18-11 Arms
45 Minutes Stepper in the AM
Barbell Curls
2 sets of 15 warmup, 95/12, 105/10, 115/8
Dumbbell Preacher Curls
25/12, 30/10, 35/8
Cable Curls
60/15, 80/10, 100/8
Preacher Spider Curls
7 sets of 12-6 with 50 pounds
Close Grip Bench Press
2 sets of 15 warmup, 135/12, 165/9, 185/6
Reverse Grip Pressdowns
100/15, 120/12, 140/10
Machine Dips
1 "feeler" set of 15, 150/15, 180/12, 210/8
Flat EZ Skullcrushers
7 sets of 12-5 with 70 pounds
Forearms
1 giant set of 4 movements. BB Reverse Wrist Curls, BB Wrist Curls, DB Wrist Twists, EZ Reverse Curls
Notes:
-In the zone today. Really good workout.
-Legs tomorrow.
Phil800101
08-19-11, 1:46 am
Pumpariffic!
firsthorseman97
08-19-11, 11:13 am
Nice work in here, D! Enjoy college and hit the weights even harder.
Pumpariffic!
Thanks!
Nice work in here, D! Enjoy college and hit the weights even harder.
Who are you?
8-19-11 Legs/Abs
45 Minutes Stepper in the AM
Leg Extensions
2/15 warmups, 3/12-10
Barbell Front Squats
135/12, 155/10. 185/8
-Despite backing off on the weight, I am really proud of these. I stopped being a pussy used a cross-arm "grip" for all 3 sets. Form stayed solid the whole time and I stayed almost completely upright.
Leg Press
4 sets of 12 with 490
-Done FST-7 style but only with 4 sets.
Lying Leg Curls
1/15 warmup, 3/15-10
Standing Leg Curls
3/12-10
Barbell Stiff Leg Deadlift
4 sets of 12 with 135
-Done FST-7 style but only with 4 sets
Seated Calf Raises
3 sets of 20-15 with some random ass weight that was on the machine.
Machine Crunches
3 sets of 15
Notes:
-Backed off the intensity today. Have a minor cold and need to get that out of my system. Catching my breath was still a bitch even with the lowered intensity.
-Off from the weights for the next two days -- still planning on hitting cardio tomorrow morning and cardio/abs sunday sometime. Moving into school tomorrow.
Phil800101
08-22-11, 1:22 pm
Solid! Hope you're feeling better and that the move went smoothly...I always hated moving to/from school, lol.
9-12-11 Chest
30 Minutes Cardio in the AM
Flat Barbell Press
45x15, 135x12, 185x10, 205x6, 225x4 *DS* 135x8
Incline Barbell Press
135x7, 137x7, 135x11, 155x7
-The incline bench is a lot steeper than I am used to but I felt it where I needed to. The pins are really far back and I wasted a shit ton of energy on the first two sets getting the bar off.
Incline Dumbbell Press
65x9, 65x9, 65x8
*SS*
Incline Dumbbell Fly
30x12, 30x12, 30x12
PecDeck
60x15, 70x12, 80x8 *DS* 40x15
9-13-11 Back/Calves/Abs
30 Minutes Treadmill in the AM
Wide Grip Pullups
BWx12, BWx12, BWx10
Rack Deadlift (Right below knee)
133x12, 221x12, 309x10, 353x8, 397x6, 441x3
-These felt magnificent. The pins stopped right where my legs come out of the movement. Nothing but back.
Underhand Barbell Row
133x15, 177x12, 197x9 *DS* 133x10
-Really focused on staying bent over.
Reverse Seated V-Bar Pulldown
55x20, 85x15, 115x12, 145x8
*SS*
Straight Arm Rope Pressdowns
55x20, 70x15, 85x12, 100x10
Overhand One Arm Machine Row
1PPSx15, 2PPSx12, 2&25x10 3PPSx6 *DS* 2PPSx8 *DS* 1PPSx10
-The 2PPS and 1PPS on the dropset were done with both arms at the same time.
One Leg Seated Calf Raises
45x15, 45x15, 45x15
-Just a little something to get some blood in there.
9-14-11 Delts/Traps
30 Minutes Cardio in the AM
Barbell Hang Clean and Press
45x12, 65x10, 89x10, 109x8, 133x6
-These felt OK. Not something I want to do every week. Made sure they were nice and controlled so I didn't end up hurting myself.
Dumbbell Side Raises
20x15, 30x12, 40x10, 45x8 *DS* 25x12 *DS* 15x8
Behind the Back Cable Side Raises
25x12, 25x12, 25x12
*SS*
Cable Rear Raises
25x15, 40x12, 55x10
Reverse PecDeck
40x20, 55x15, 70x12, 85x8 *DS* 55x8 *DS* 25x10
Plate Upright Rows
45x15, 45x15
*SS*
Plate Front Raises
45x12, 45x12
Barbell Shrugs
133x15, 221x12, 309x10 *DS* 221x12 *DS* 133x20
-The 221 and 133 on the dropset was behind the back.
Phil800101
09-14-11, 5:53 pm
Looking good my man! Keep it up.
ATLAS64
10-12-11, 10:46 pm
Strong work bro
Phil800101
10-13-11, 11:49 am
What's the good word?
10-24-11 Hypertrophy Back/Bis/Abs
Reverse Grip Barbell Row - 89x25, 109x20, 133x15, 153x15, 177x12, 197x10
-Was getting a real good squeeze with these and they felt amazing so I just kept doing more sets.
V-bar Pulldowns - 100x20, 100x20, 115x15, 130x10
-Good squeeze in the lats but I also felt it a lot in my arms too.
Dumbbell Rows - 70x12, 70x12, 70x12
-Was really feeling this until the last set. Done leaning on the rack.
EZ Straight Arm Pressdowns - 55x25, 85x20, 115x15
-Not the best feeling, but the movement wasn't a total waste.
Assisted Wide Grip Pullups - -40x12, -55x12, -70x12
-Really liked this. Was able to get a great squeeze at the top and stretch at the bottom. My grip was where the bar starts to bend down.
Dumbbell Curls - 30x12, 40x10, 50x8 *DS* 20x12
-Awesome like always. Swung a little on the last reps with the 50. Done standing and alternating arms.
Seated Dumbbell Hammer Curls - 25x12, 35x10, 45x8 *DS* 20x10
-Not bad.
Hanging Leg Raises *SS* Vacuums - 3 sets
-While doing the vacuums, my lats looked pretty wide.
Notes:
-Weight was down to 193.8 this morning.
-No cardio. Was supposed to go play some flag football after but the other team never showed.
10-25-11 Hypertrophy Chest/Shoulders/Traps/Tris
Incline Dumbbell Press - 40x20. 55x15, 70x12, 80x10
-Felt strong on these. Might try the hundies next week if they feel good again.
Incline Dumbbell Fly - 35x15, 45x12, 55x10
-Felt strong and had a good stretch too.
Paramount Chest Press - 130x15, 160x15, 190x10 *DS* 145x7 *DS* 100x8, 100x20
-These felt amazing. Decided to end chest here while I was feeling awesome.
Smith Shoulder Press - 95x15, 115x12, 135x9, 135x8
Behind the Back Cable Raises - 25x12, 12, 10
Reverse PecDeck - 70x15, 80x12, 90x10 *DS* 70x10 *DS* 50x10
Dumbbell Rear Delt Raises - 25x15, 15, 15
Dumbbell Side Raises - 25x20, 35x12, 45x12, 55x8 *DS* 35x8 *DS* 15x25
-Lots of partials on these.
Dumbbell Shrugs - 65x25, 20, 15
-Really short rest, each set had a different angle.
Close Straight Bar Pressdowns - 100x15, 130x12, 145x9
One Arm Dumbbell Kickbacks - 15x15, 20x12
-Started to lose the pump so I ended it there.
20 Minutes Treadmill Post Workout
Notes:
-This took around 85 minutes not counting cardio. Started to get really flat towards the end, probably did a little too much but everything felt good.
-Ate some extra food post workout to make up for the extra work.
10-26-11 Hypertrophy Legs/Abs
Barbell Back Squats - 133x10, 177x10, 221x10, 177x10, 133x10
-Nothing special, just focusing on form.
Hamstring Leg Press - 4PPSx20, 20, 20
One Leg Leg Press - 2PPSx15, 3x15, 3&25x12
Lying Leg Curls - 85x15, 100x12, 115x10, 130x10
Leg Extensions - 100x15, 15, 115x12, 130x10
Seated Calf Raises - 70x100
-Stupid.
Horizontal Leg Press Calf Raises - 220x10, 10, 10
Pulldown Abs *SS* Vacuums - 3 sets
20 Minutes Elliptical Post Workout
Phil800101
10-28-11, 2:50 am
Nice work!
Nice work!
Thanks Phill! Hope to see you in a few months.
10-28-11 5/3/1 Back/Bis/Abs
Deadlift - 133x6, 6, 221x3, 261x5, 300x5, 339x14
-If Wendler's formula is somewhat accurate, this would put my 1RM around 500 pounds. I haven't came near that since I was about 240 pounds. Hardest set of deads in my life.
Neutral-Grip Pullups - BWx12, -40x10, -70x11, 10
Dumbbell Rows - 70x12, 90x10, 110x8
Dumbbell Hammer Curls - 40x10, 50x8, 60x6
EZ Cable Curls - 70x15, 85x15, 100x12, 115x8
Machine Abs *SS* Vacuums - 3 sets
20 Minutes Treadmill Post Workout
Notes:
-Might have pushed it a little too hard on the deads. Nothing serious, but my lower back is tighter than normal.
Solid! Lots of volume going on.
10-29-11 5/3/1 Chest/Shoulders/Traps/Tris
Flat Barbell Press - 45x15, 95x12, 135x8, 145x5, 165x6, 185x11
Standing Barbell Press - 45x12, 95x5, 110x5, 125x8
Incline Dumbbell Press - 60x12, 70x10, 85x6
-How a gym can be missing a single 80 pound DB is beyond me.
PecDeck - 100x15, 125x12, 150x10
Seated Dumbbell Side Raises - 25x12, 12, 10
Rope Face Pulls - 108x20, 120x15, 132x12
Cable Shrugs - 108x20, 120x20
Rope Pressdowns - 60x15, 72x12, 84x10, 96x8
20 Minutes Treadmill
Phil800101
10-29-11, 4:30 pm
Killing it! Good stuff.
Me too bro, me too.
11-1-11 Hypertrophy Back/Bis
Reverse Grip Barbell Row - 133x15, 177x15, 197x12, 221x10, 241x8
Wide Grip Pullups - BWx10, 8, 6
V-Bar Pulldowns - 100x15, 115x12, 130x10, 145x8 +2 Negs
One Arm Seated Cable Row - 30x15, 50x10, 70x8
Straight Arm Pressdowns - 115x15, 130x12 *DS* 100x10 *DS* 70x12
Barbell Curls - 45x15, 65x15, 85x10, 89x10, 109x6
Incline Dumbbell Curls - 25x12, 30x10, 35x6 + 2 Partials
10 Minute walk to soccer field, 15 minutes soccer, bleed to death, 10 minute walk back
Notes:
-Started that carb backloading diet today. Curious to see if it works or not. I like the fact that I can eat more school food compared to my own food with it.
firsthorseman97
11-02-11, 10:03 pm
Pretty legit workouts.
11-17-11 Back/Bis/Abs
Regular Grip Pullups - BWx15, BWx12, BWx8, BWx6
Reverse Grip Barbell Row - 133x15, 177x12, 221x10, 265x8 *DS* 133x20
Rope Straight Arm Pressdowns - 50x15, 70x12, 70x10 *DS* 40x12 *DS* 10x15
Wide Grip Pulldowns - 100x15, 115x12, 130x10, 145x8 *DS* 70x20
Dumbbell Rows - 70x12, 70x12, 70x12, 70x12
Hypers - BWx15, BWx15, +25x10
-Figured out how to rig up hypers with the preacher curl bench.
Incline Dumbbell Curls - 20x15, 30x10, 35x7
EZ 21's - 50x21, 50x21
-First set was close grip, second set was wider
EZ Reverse Curls - 50x15, 50x15
*SS*
Dumbbell Wrist Curls - 45x15, 55x15
Abs - 4 sets
25 Minutes Treadmill
11-18-11 Chest/Shoulders/Traps/Tris
Flat DB Press - 50x15, 70x12, 90x10, 105x4 *DS* 65x8
-Don't remember ever doing this much before.
Incline DB Press - 60x10 for 4 sets
Cable Crossovers - 40x15 for 6 sets. 2 sets low, middle, high
Machine Shoulder Press - 85x15, 100x12, 130x10, 145x5 *DS* 115x3 *DS* 85x4 *DS* 55x6 *DS* 25x10
-Used the back handles
Cable BTB Side Raises - 25x12 for 3 sets
Cable Rear Raises - 25x15, 40x15, 55x12
Cable Side Raises - 25x20, 40x15, 55x12
-Lots of slow negatives
BB Shrugs - 133x15, 221x15, 309x12, 397x6 *DS* 221x12
EZ Flat Skullcrushers - 70x15, 70x12, 70x8
Close Grip Pressdowns - 12, 8, 10 *DS* 8 *DS* 12 *DS* 25
-Don't remember the weights I used
11-19-11 Legs/Abs
BB Front Squats - 133x10, 133x10, 177x8, 221x3, 265x1
-Not bad for not doing these in forever. Wanted to go for a second rep with the 265 but I was really shaky and my elbow was sore so I didn't want to lose the bar.
Leg Press - 3PPSx50, 4x40, 5x30, 6x25
Freak Ham Blasters - 12, 12, 12
Lying Leg Curls - 100x8+6 negatives for 3 sets
Leg Extensions - 100x8+6 negatives, 115x8+6 negatives, 130x8+6 negatives
Seated Calf Raises - 100x100
Horizontal Leg Press Calf Raises - 160x12, 175x12, 190x12
Abs - 2 sets
25 Minutes Treadmill
Notes:
-Felt pretty shitty going into this one, not much energy. Still had a decent one though.
11-21-11 Back/Bis/Abs
Deads - 133x8, 133x5, 221x5, 221x1, 265x5, 309x5, 349x11
-Not the strongest today, but still content with what I got. Last cycle I got 339x14 and tweaked my back doing it.
DB Rows - 65x15, 75x12, 85x10
Reverse Grip Pulldowns - 115x15, 130x15, 145x12, 160x10
EZ Overhead Cable Curls - 20x15, 40x15, 60x12, 70x10
-These were different, but good. Was watching a seminar by Ben Pakulski and he talked about how you reach a fully shortened bicep behind your head so I decided to try it.
DB Hammer Curls - 30x12, 40x10, 55x8, 60x6
Abs - 2 sets
25 Minutes Elliptical
11-22-11 Chest/Shoulders/Traps/Tris
Flat BB Press - 135x10, 135x5, 145x5, 170x5, 190x13
-185x11 last cycle
Standing BB Press - 45x12, 95x5, 115x5, 130x10
-125x8 last cycle
Seated Machine Chest Press - 80x15, 100x12, 120x7
Incline DB Fly - 30x15, 40x12, 55x10
DB Side Raises - 30x12, 30x12, 30x12, 40x10
Cross Cable Rear Delt Pulls - 20x20, 30x15, 40x12, 50x10
Close Grip BB Upright Row - 45x15, 95x12, 115x10
BB Shrugs - 135x20, 225x15, 315x12
DB Kickbacks - 20x15, 20x12, 20x10
-First sets was done with a neutral grip, second set was a underhand grip, and last set was overhand.
Triangle Bar Pressdowns - 120x15, 132x12, 144x10
30 Minutes Treadmill
Notes:
-Like the progress I am seeing. May step on the scale tomorrow and see what my weight is like.
11-27-11 Chest/Shoulders/Traps/Tris
Incline DB Press - 40x15, 60x15, 70x12, 80x10, 90x7, 65x12
Paramount Seated Chest Press - 100x20, 130x15, 160x12, 190x10
Low Cable Crossovers - 40x12, 40x12, 40x12 *DS* 25x15
Seated DB Press - 45x15, 50x12, 55x10, 60x7, 35x15
BB Upright Row - 89x15, 109x12, 119x10 *DS* 89x12
Reverse PecDeck - 70x15, 85x12, 100x10 *DS* 55x12
DB Shrugs - 105x15 for 4 sets
DB Skullcrushers - 20x15, 25x12, 30x10, 35x5 *DS* 15x12
Notes:
-Felt real good today despite feeling bloated and sluggish as hell.
smoothballer
11-30-11, 1:25 pm
Looking good D.
Looking good D.
Thanks D.
Catch up since the site has been down..
11-28-11 Legs/Abs
BB Front Squats - 133x6 for 10 sets
-30 seconds rest between sets
BB SLDL - 133x12 for 4 sets
-30 seconds rest between sets
Single Leg Extensions - 25x12, 40x12, 55x10, 70x8, 85x8
Single Leg Lying Leg Curls - 25x12, 40x12, 55x10, 70x8, 100x15
-Last set was both legs
Seated Calf Raises - 115x100 (90 + 10)
Single Leg Horizontal Leg Press Calf Raises - 55x10, 70x10, 85x8m 100x6
Abs - 4 sets
11-29-11 Cardio
20 Minutes Treadmill
Notes:
-Rough one today, almost had to quit early.
11-30-11 Back/Bis/Abs
Deads - 133x8, 133x8, 221x3, 265x1, 285x3, 329x3, 368x9
-Last cycle I got 359x8.
DB Rows - 70x12, 80x12, 90x10, 100x8
Reverse Grip Pulldowns - 115x15, 130x12, 145x10
DB Hammer Curls - 25x15, 35x12, 45x10, 55x8
BB Wrist Curls - 45x25, 55x20, 65x15
BB Curls - 65x12 for 4 sets
-These felt really good today. No elbow soreness = win.
Abs - 2 sets
Notes:
-A lot easier than yesterday. Form on deads seemed better than normal since I didn't tweak anything like I seem to do.
-Took a trick from the recent Train with Kai video and did some forearm work before my BB curls since I usually get pretty lazy with them.
Phil800101
12-01-11, 2:30 pm
Killing it in here! Good stuff.
Killing it in here! Good stuff.
Thanks Phil!
12-1-11 Chest/Shoulders/Traps/Tris
Flat BB Press - 135x8, 135x3, 160x3, 180x3, 205x8
-Got 200x9 last cycle. Meh.
Standing BB Press - 45x10, 104x3, 119x3, 135x8
-Got 130x9 last cycle. Meh.
Incline DB Fly - 30x15, 40x12, 50x10, 60x8
Seated DB Side Raises - 20x15, 25x15, 30x12, 35x10
Seated DB Rear Raises - 25x12, 25x12, 30x10, 30x10
BTB BB Shrugs - 133x15, 221x12, 221x12
Rope Pressdowns - 20x20, 40x15, 50x12, 50x10
Seated DB Extensions - 50x12, 60x8
-Tris were just dead so I quit after 2.
Notes:
-Not bad today. Have been stronger, but I am pretty content with my always suck-ass presses.
12-2-11 Legs/Abs
Barbell Back Squats - 133x5, 133x5, 179x3, 214x3, 246x3, 275x12
-Got 265x13 last cycle. I have gotten 280x12 before, but this was by far my best form in a while.
Lying Leg Curls - 80x15, 100x15, 120x12, 140x10
Leg Extensions - 100x15, 130x15, 160x12, 175x10
Seated Calf Raise - 115x100
Horizontal Leg Press Calf Raises - 130x12, 130x12, 130x12
Abs - 2 sets
Notes:
-Fucking awesome one today. Huge pump and I felt strong. I did switch my pre-workout carbs from swedish fish to sour patch kids, so that could be it haha.
12-3-11 Cardio
20 Minutes Treadmill
-Did it as soon as I woke up this morning so get it out of the way today.
Notes:
-Off from the weights today.
-Weigh in tomorrow.
12-4-11 Back/Bis/Abs
Reverse Grip Pullups - BWx12, BWx10, BWx9, BWx8
OH BB Rows - 133x15, 179x12, 199x10, 221x10
One Arm Neutral Grip Machine Row - 1PPSx15, 1&25x12, 2PPSx10, 1PPSx20
-Last set was both arms at the same time.
V-bar Pulldowns - 115x15, 130x12, 145x10, 160x8 *DS* 100x10 *DS* 40x50
Hypers - BWx15, BWx15, BWx15
Reverse EZ Curls - 20x10/10, 40x10/10, 60x8/8
-10 or 8 reps hands pointed down, 10 or 8 reps hands pointed up (like it the Kai video)
BTB BB Wrist Curls - 45x20, 89x15, 89x15
Incline DB Curls - 20x12, 30x8, 30x7, 15x15
Abs - 3 sets
Notes:
-Weight was 202.2 this morning. Down from 212.2 last week.
Phil800101
12-05-11, 2:27 am
10 pounds in one week? Nice! Solid work as well bro!
12-5-11 Chest/Shoulders/Traps/Tris
Incline DB Press - 55x15, 70x12, 85x10, 95x5
Flat DB Press - 70x10, 70x8, 70x8
PecDeck - 55x15, 70x12, 85x8 *DS* 40x8
Machine Shoulder Press - 85x15, 100x12, 115x10, 130x7 *DS* 55x8
One Arm Cable Side Raises - 25x12 for 3 sets
Rope Face Pulls - 70x20, 100x20, 130x15, 160x12
Close Grip Cable Upright Row - 70x20, 100x20, 130x15, 145x10
Reverse Grip Pressdowns - 70x15, 85x15, 100x10
DB Kickbacks - 15x12 for 3 sets
Notes:
-Really wasn't planning on doing machine shoulder presses, but since the school gym is infested with tool-bags, I had to do what i could.
10 pounds in one week? Nice! Solid work as well bro!
Yeah man. Started keto so I lost a shit ton of water,.
12-6-11 Legs/Abs
Machine Hack Squat - 1PPSx15, 1PPSx12, 2PPSx12, 3PPSx10, 4PPSx8, 2PPSx8
-Last set was pausing at the bottom and holding the contraction at the top.
DB SLDL - 50x15, 50x12, 70x10, 70x10
Leg Press - 200x20, 380x20, 470x20
-Heaviest 470 ever. Not sure how much this sled weights, but it must be quite a bit. First two sets were done with a higher foot placement and last set was a neutral one.
BB Back Squat - 135x12, 185x8
-Unstable as hell, legs must of been fried. Paused at the bottom and top for a second or two each rep.
Seated Calf Raises - 3 sets
Standing Calf Raises - 3 sets
Abs - 2 sets
Notes:
-Trained at the gym downtown. Much better workout not having to worry if your going to hit someone or someone is going to bump into you mid-set. I think at its busiest, there were 4 people including me at gym the today.
Phil800101
12-07-11, 6:35 am
Killer!
So nice when you can workout in a near-empty gym.
Killer!
So nice when you can workout in a near-empty gym.
Thanks Phil. Its so much nicer than the douche-filled school gym.
12-7-11 Cardio
20 Minutes Treadmill
Notes:
-Never again. I really need to start blood doping so I can get through these sessions.
12-8-11 Back/Bis/Abs
Deads - 133x8, 133x5, 221x3, 265x1, 309x5, 349x3, 388x5
-Got 378x6 last cycle. Took me forever to get through these, my head just wasn't in it until RIGHT before that final set. See the end of the post as to how I managed to bust out my 5 reps..
V-bar Seated Cable Rows - 80x15, 100x12, 120x10
Wide Grip Pulldowns - 100x15, 115x12, 130x10, 145x8
DB Hammer Curls - 30x15, 40x12, 50x10
EZ Cable 21's - 70x21, 85x21, 100x21
Abs - 3 sets
Notes:
-Walked into the shit-hole and got immediately irritated. The only power-station available had a shitty bar with no grip and only one 44 pound plate on both side which meant I was going to have to weave in and out of tool-bags to gather more 44's. As I was getting my stuff out of my gym bag, some asshole tried to take my station so he could curl; fuck him. Felt pretty sluggish and just couldn't get my head right for that final set. Then I thought of something and started my set at about 3:20 of this...
http://www.youtube.com/watch?v=XI_oWrseTKk
12-9-11 Chest/Shoulders/Traps/Tris
Flat BB Press - 135x10, 135x6, 170x5, 190x3, 215x9 KILLKILLKILLKILLKILLKILLKILLKILL
-210x8 last cycle.
Standing BB Press - 45x10, 115x5, 125x3, 140x5 FML
140x7 last cycle. Failed on the lockout of the 6th rep. Tris were worn out from benching but still would of only got 6 reps. FUCK!
Incline DB Fly - 30x15, 45x12, 55x10
DB Side Raises - 25x15, 35x12, 45x10, 65x8 partials
DB Rear Raises - 30x15, 40x12, 50x10
Cable Shrugs - 100x15, 130x12, 160x10
Overhead Rope Extensions - 30x20, 50x15, 60x8
Wide Straight Bar Pressdowns - 40x20, 70x15, 100x12
Notes:
-Bench felt good. Shoulder presses have felt better. Nothing else to say besides I hate my gym.
12-10-11 Legs/Abs
Barbell Back Squats - 135x8, 135x5, 185x3, 185x1, 230x5, 260x3, 290x7
-Got 280x12 last cycle.
Machine Hack Squat - 1PPSx15, 2PPSx15, 3PPSx8
Lying Leg Curls - 80x15, 100x12, 110x8
Seated Calf Raises *SS* Standing Calf Raise Machine - 3 sets
Abs - 3 sets back-to-back-to-back
Notes:
-For some odd-ass reason the school gym is closed this weekend so I had to lift at the gym downtown. Normally I wouldn't mind, but since it closes at 1, I had to train with only one meal in me so I was tired as fuck. Not to mention I am as flexible as AO's dick at a high school prom in the morning. 290x7 isn't terrible, but I feel like I should of done better since I got 280x12 last "1" week. Not making excuses because I knew that if I would of went for rep 8 I would of face-planted so I know I pushed myself.
-Not sure if I would deload or not next week. It will be a game-time decision because I feel great right now and don't feel the need to, but I don't want to get run down in the middle of a cycle and have it affect me.
12-11-11 Off
Playing Skyrim instead of studying - All day
Notes:
-Weight was 199.4 this morning. Down from 202.2 last week. Looks like I lost pretty much all my water last week since the weight-loss slowed this week. 2.8 pounds is pretty good considering I am not really doing cardio. I don't plan on making any changes until my weight-loss drops below 1-1.5 pounds a week. When that happens, I will probably just add in cardio.
12-12-11 Back/Bis/Abs
Regular Grip Pullups - BWx12, BWx10, BWx10
Reverse Grip BB Rows - 133x12, 179x10, 199x10, 221x8, 265x6
DB Rows - 70x12, 90x10, 110x8, 125x6
Straight Arm Pressdowns - 85x20, 100x15, 115x12 *DS* 70x12
Wide Grip Pullups - -100x15, -100x15, -100x12
DB Curls - 30x12, 40x8, 40x8
Rope Cable Curls - 70x15, 85x12, 100x12
Reverse BB Wrist Curls *SS* BB Wrist Curls - 2 sets
Abs - 2 sets
Notes:
-Felt great today so I did a little extra.
Phil800101
12-13-11, 2:34 am
Killing it!
Playing Skyrim possibly did more for you than the studying would have...it's been shown that taking a break from studying can be more beneficial than spending that time trying to cram more in.
Killing it!
Playing Skyrim possibly did more for you than the studying would have...it's been shown that taking a break from studying can be more beneficial than spending that time trying to cram more in.
Thanks Phil.
I think it worked haha, exams felt easy today.
12-13-11 Chest/Shoulders/Traps/Tris
Incline DB Press - 45x15, 65x12, 85x8, 85x6
Incline BB Press - 133x10, 133x9, 133x8
PecDeck - 60x15, 70x10, 70x10
Seated DB Oress - 50x12, 55x10, 60x9
DB Side Raises - 20x15, 30x15, 40x12 *DS* 20x10
Reverse PecDeck - 40x20, 50x20, 60x15, 70x12
BB Shrugs - 133x20, 221x12, 221x12, 221x12, 221x12, 226x40
DB Kickbacks - 15x12, 15x12, 20x10
Notes:
-Kind of a meh workout tonight. Got in about 4 hours later than I normally do and I am not sure if that affected me or not. Extremely shaky on every movement, even the 45's on incline db.
Phil800101
12-13-11, 9:56 pm
Meh days happen...still, better to have a meh day than nothing.
Meh days happen...still, better to have a meh day than nothing.
You speak the truth bro. See you in 77 (i think) days!
12-14-11 Legs/Abs
Leg Press - 200x20, 400x20, 580x15, 760x12, 850x10
Hamstring Leg Press - 400x15 for 3 sets
Standing Leg Curls - 20x15, 30x12, 40x10
Leg Extensions - 100x15, 120x12, 140x10
One Leg Seated Calf Raises - 50x15 for 3 continuous sets
Leg Press Calf Raises - 200x20 for 3 sets
Abs - 3 sets
Notes:
-Nothing too special with this one. Just got in and did some work at my home-town gym.
Phil800101
12-14-11, 8:27 pm
Solid!
Phil800101
12-14-11, 10:12 pm
You speak the truth bro. See you in 77 (i think) days!
Hell yeah man, I can't wait!
12-16-11 Back/Bis/Abs
Deadlift - 135x6, 135x6, 225x3, 225x1, 275x5, 315x5, 355x9
-Got 349x11 last week. Form is continuing to improve so I am real happy about that.
V-bar Pulldowns - 96x15, 120x12, 144x10, 144x10
Wide Grip Chest Supported Row - 2PIESx12, 2&25x10, 3x8
BB Curls - 45x12, 65x12, 75x12, 85x10, 95x8
DB Hammer Curls - 35x15, 45x12, 55x10
Abs - 3 sets
Notes:
-Pretty good one today. Nothing much to report.
Phil800101
12-17-11, 12:23 am
Good stuff!
12-17-11 Chest/Shoulders/Traps/Tris
Flat BB Press - 135x8, 135x5, 150x5, 170x5, 195x11
-Got 190x13 last cycle.
Standing BB Press - 45x12, 100x5, 115x5, 130x10
-Got 130x10 last cycle.
Flat Machine Press - 1PPSx20, 1+25x15, 2PPSx12
High Cable Crossovers - 24x15, 48x15, 60x10
Cable Side Raises - 12x15, 24x12, 24x12
Rope Facepulls - 60x12, 84x20, 108x20, 132x20
Rope Pressdowns - 48x20, 60x15, 72x12, 84x10
Notes:
-Not bad today, got in pretty early because I had plans.
-Had a cheat meal tonight with the family. Went to Mongolian BBQ so not it wasn't a big junk session. Lots of meat and veggies with some noodles and rice. I am expecting a good squat sesh tomorrow with these extra carbs in me.
Phil800101
12-18-11, 8:43 am
Nice work!
Nice work!
Thanks brahhhhhhh.
12-18-11 Legs/Abs
BB Back Squat - 135x8, 135x5, 185x3, 205x5, 235x5, 270x15
-Got 260x8 last cycle but that was the workout that I couldn't get loose for. Cheat meal strength FTW! I hit (more like drilled) the safety pins on rep 14 and it fucked up the rest of the set but I was able to grind out rep 15 before the bar fell down my back.
Horizontal Leg Press - 200x15, 300x15, 400x10
Ham Blasters - 10, 10, 10
Leg Extensions - 80x15 for 2 sets
Seated Calf Raises - 90x20, 180x10, 180x10 *DS* 90x12
HLP Calf Raises - 180x12, 180x12, 204x12
Abs - 1 set
-Abs were somewhat sore already and something just didn't feel right so I quit.
Notes:
-Weight was 198.0 yesterday and 202.4 today post cheat-meal. Curious to see how long it takes for it to get back down.
Phil800101
12-18-11, 9:15 pm
Brutal!
12-20-11 Back/Bis/Abs
Wide Grip Pullups - BWx12, BWx10, BWx10, BWx8
-The weight belt has gone missing and I was planning on doing a couple weighted set but I guess not. I should be getting one for Christmas, so I can do them again soon.
Old School Rows - 2PIESx12, 3x12, 4x10, 4+25x8
One Arm Underhand Machine Rows - 50x15, 80x12, 110x10 *DS* 70x12 *DS* 30x25
Reverse Grip Pulldowns - 120x12, 132x10, 144x8 *DS* 108x8 *DS* 72x12
Hypers - BWx15 for 3 sets
-Holy fucking lower-back pump. Never have had one this bad, even on the Super-DMZ.
Incline DB Curls - 25x15, 35x8, 35x6 *DS* 15x10
One Arm Reverse Cable Curls - 20x15, 30x12, 40x10
Straight Bar Cable Curls - 84x12, 96x10 *DS* 60x10
Abs - 1 set
20 Minutes Treadmill
-Decided to start some cardio on my workout days. My cardio is starting to suck during my workouts. I really don't want to do it post workout, but right now its the best time for me to get it in until I get back to school or the one for my house gets here.
Notes:
-Moved pretty quick today and got a lot of good work in.
Phil800101
12-20-11, 7:34 pm
Sick session my man!
I have to literally force myself to do cardio, I hate it so damn much, lol.
Sick session my man!
I have to literally force myself to do cardio, I hate it so damn much, lol.
Thanks man.
Lol, the hard part for me is getting on. Once I get on, I seem to be as ok with it as I will ever get haha.
12-21-11 Chest/Shoulders/Traps/Tris
Incline BB Press - 135x10, 135x5, 185x8, 205x5, 225x2, 135x18
-Felt really strong on these today.
Incline DB Press - 75x12, 85x9, 85x7
Seated Cable Fly - 10KGx15, 14KGx12, 18KGx10
Seated Machine Shoulder Press - 1PPSx15, 2PPSx12, 2&25x8
Seated DB Side Raises - 25x12, 30x10, 30x10
Reverse Cable Fly - 20x25, 30x20, 40x15
BB Shrugs - 225x15, 315x10, 405x5
One Arm Pressdowns - 24x15, 36x12, 36x8
-Done back-to-back-to-back. First two sets were underhand, last set was overhand.
20 Minutes Treadmill
Phil800101
12-21-11, 8:45 pm
Nice work!
12-22-11 Legs
BB Front Squats - 135x6, 135x6, 185x5, 225x1, 275x1
-Pretty sure the 275 is a PR.
Leg Press - 400x15, 580x12, 670x12
-First and last sets were wider/higherish stance and 2nd set was a closer/lower stance.
Seated Leg Curls - 100x15, 130x15, 160x12, 190x10
Leg Extensions - 100x15, 140x15, 180x15, 210x13
Seated Calf Raises - 50x105
-This machine is different than the one at my school so I can't do as much weight.
HLP Calf Raises - 180x15, 216x12
20 Minutes Treadmill
Notes:
-Hit it was FHM again, good to have the push from him.
-Skimped out on Abs because I was dead. Meh.
Phil800101
12-22-11, 8:38 pm
Strong shit there D, congrats on the PR!
smoothballer
12-23-11, 4:11 pm
Strong shit there D, congrats on the PR!
What he said
12-24-11 Back/Bis
Deadlift - 135x8, 135x8, 225x3, 275x1, 295x3, 335x3, 380x7
-Got 368x9 last cycle. Got a video I will post up when its done.
Regular Grip Pulldowns - 132x12, 156x10, 168x8, 180x10
-Got about 6 strict reps with the 180 and then pulled another 4 with some momentum
One Arm Neutral Grip Machine Row - 80x15, 100x12, 120x10
DB Curls - 30x12, 40x10, 55x7
EZ Cable 21's - 50x21, 70x21, 90x21
*SS*
One Arm Cable Reverse Curls - 20x12, 20x12, 20x10
20 Minutes Treadmill
Camera died right before I finished that 7th rep.
http://www.youtube.com/watch?v=-clT6kVKiM4&feature=youtu.be
Phil800101
12-24-11, 6:29 pm
Nice work!
^^ Thanks Phil!
12-26-11 Chest/Shoulders/Traps/Tris
Flat BB Press - 135x10, 135x6, 160x3, 185x3, 205x10
-Got 205x8 last cycle. No weight increase due to the way I rounded things.
Standing BB Press - 45x10, 110x3, 125x3, 140x7
Got 135x8 last cycle
Seated Machine Chest Press - 80x15, 100x12, 120x8
Incline DB Fly - 30x15, 35x15, 35x15
DB Side Raises - 25x15, 25x12, 40x8
Machine Row Rear Delts - 50x15, 60x15, 80x12
-Done one the seated chest supported row machine using the top handles.
Close Grip BB Upright Row - 45x15, 95x12, 95x12
Straight Bar Pressdowns - 100x15, 120x12, 140x10, 160x8
20 Minutes Treadmill
Notes:
-Not too bad of a workout today. Making progress one day at a time.
Phil800101
12-26-11, 5:23 pm
Good stuff!
12-27-11 Legs/Abs
BB Back Squat - 135x8, 135x5, 185x3, 225x3, 250x2, 285x11
-Got 275x12 last cycle
BB SLDL - 135x12 for 3 sets
Leg Extensions - 100x12 for 3 sets
Leg Press - 380x15, 380x12, 380x12
Seated Calf Raises - 90x30, 140x20, 140x20
HLP Calf Raises - 216x15, 240x15, 276x12
Abs - 2 sets
20 Minutes Treadmill
Notes:
-Squats felt decent. Everything after was shitty; pretty dehydrated due to shitty water intake all day. Had probably less than 1/2 gallon before hand. Flat and pretty much pumpless.
Phil800101
12-27-11, 10:38 pm
Still looks like a solid session to me bro!
Still looks like a solid session to me bro!
Thanks Phil!!
12-28-11 Back/Bis
Regular Grip Pullups - BWx12, BWx10, BWx10
DB Rows - 100x8 for 3 sets
V-Bar Pulldowns - 144x12, 156x10, 168x8 *DS* 132x5 *DS* 96x8 *DS* 60x15
Chest Supported Rows - 1x15, 2x12, 3x10
EZ Spider Curls - 70x15 for 3 sets
DB Pinwheel Curls - 35x15, 45x12, 55x10
Machine Back Extensions - 90x20, 135x15, 180x10
20 Minutes Treadmill
Notes:
-Nothing special here, just got in and did work.
-Going to separate my chest and shoulder workouts this week because we are hitting shoulders tomorrow with a big fucker that used to train at the gym and I wanna be fresh for that. Then we will hit a lightish leg workout Friday and Chest workout Saturday morning.
12-29-11 Shoulders/Traps
Seated DB Press - 65x12, 75x10, 85x6
-Surprised on how strong I was on these considering I haven't done them heavy in months.
One Arm DB Side Raises - 25x12, 30x12, 30x12
DB Front Raises - 35x10, 35x10, 45x8
Seated DB Rear Raises - 30x12, 35x10, 35x10
BB Shrugs - 225x12, 315x10, 315x10, 315x8
-Last set was BTB.
Seated Cable Shoulder Press *SS* Cable Raises - 2 sets
Seated DB Press - 65x10, 65x7
20 Minutes Cardio
Phil800101
12-29-11, 11:51 pm
Strong!
12-30-11 Legs
Leg Press Warmups - 200x15 for 2 sets
BB Back Squats - 135x8, 225x3, 275x1, 315x2, 335x1, 365x1, 315x4
-365 wasn't super super hard, but a good place to stop for today. Probably had another 10-20 pounds in me maybe. Felt great to get under some heavier weight.
Freak Ham Blasters - 8 for 3 sets
Lying Single Leg Curls *SS* Single Leg Extensions - 3 sets
Leg Press - 200x50, 400x35, 490x15
Seated Calf Raises - 90x25, 140x15, 180x10
20 Minutes Treadmill
Notes:
-Fucking awesome workout today. Squats felt awesome, especially for being the 2nd time doing them this week.
Phil800101
12-31-11, 2:08 am
Strong work my man! I bet you'll be feeling that one tomorrow.
Strong work my man! I bet you'll be feeling that one tomorrow.
Thanks man, surprisingly I am not too sore today.
12-31-11 Chest/Tris
Incline DB Press - 40x15, 65x12, 85x10, 100x6, 100x4
Flat DB Press - 75x10, 75x7, 75x7
High Cable Crossovers - 36x15, 48x12, 48x12, 48x10
Incline Press Machine - 60x12, 70x10
Seated DB Extensions - 50x15, 65x12, 80x7
Pulldown Station Pressdowns - 24x15, 36x12, 48x10
20 Minutes Treadmill
Notes:
-Felt strong today, but absolutely no kind of endurance. I hate morning workouts with only a meal in me.
Phil800101
12-31-11, 2:42 pm
Solid!
I know what you mean, I hate training in the AM most of the time.
1-2-12 Back/Bis
Deadlifts - 135x8, 225x5, 315x3, 365x1, 405x1, 455x1, 475x0, 475x0
-The first 475 didn't budge, but I guess I was able to get the 2nd attempted a little off the ground but that was it. Fuck I am weak.
Old School Rows - 2x15, 3x12, 4x10, 5x8
-Surprised with how light these felt after deads.
Reverse Grip Pulldowns - 144x12, 168x10, 192x6, 192x6
Wide Grip Star Trac Pulldowns - 100x15, 130x12, 130x12
EZ Curls - 70x10, 90x8, 100x8
One Arm Machine Curls *SS* One Arm Reverse Cable Curls - 2 sets
20 Minutes Treadmill
Notes:
-Meh.
1-3-12 Shoulders/Traps
Standing BB Press - 45x15, 95x10, 135x5, 155x5, 135x8, 145x4
-The 155 was done with drive.
BB Upright Row - 95x12, 115x10, 135x8, 135x8
Straight Bar Cable Front Raises - 60x12, 80x10, 80x10
Rope Facepulls - 100x25, 120x25, 140x15, 160x10
Seated DB Rear Raise - 30x12 for 3 sets
Cable Shrugs - 120x15, 156x10, 156x10
20 Minutes Treadmill
Notes:
-Not too bad of one today. Got done with the weights in a little less than an hour I think.
-Not sure what happened with presses, once I hit 155 its like I couldn't budge the weight. I should be able to get 155 for a few reps considering I am able to get 135 for 8 and 145 for 4 almost 5.
Phil800101
01-03-12, 9:08 pm
Nice work!
Seems like standing presses are like that sometimes, I've had similar things happen.
Nice work!
Seems like standing presses are like that sometimes, I've had similar things happen.
Thanks Phil.
Yeah, all shoulder presses are like that for me. I feel strong and then just hit a wall out of nowhere.
1-4-12 Legs
BB Back Squat -135x10, 135x10, 185x8, 225x5, 275x1, 315x6, 275x12
Leg Press -580x10, 670x8, 760x7
Freak Ham Blasters - 10 for 4 sets
Seated Leg Curls - 130x12, 160x12, 200x10
Leg Extensions - 120x20, 200x15
Seated Calf Raises - 90x45, 90x25, 90x20
20 Minutes Treadmill
Notes:
-Fucking epic squats for me today, really happy with my numbers. I bet I had 15 in me with 275 but I was losing the bar down my back and I felt like my wrist was going to snap.
Phil800101
01-05-12, 3:10 am
Awesome session there bro!
firsthorseman97
01-05-12, 11:04 am
You killed it on the 315 and 275. Nice work!
Awesome session there bro!
Thanks!
You killed it on the 315 and 275. Nice work!
Who are you?
firsthorseman97
01-05-12, 11:12 am
Who are you?
HAHAHAHA!!!! Just some newb lookin' to make some gains in the gym. Any suggestions? Have you ever considered crossfit?
Who are both of you.....using straps and setting PRs on deads....should be ashamed, and u guys are my friends? SMH.
firsthorseman97
01-05-12, 2:45 pm
Who are both of you.....using straps and setting PRs on deads....should be ashamed, and u guys are my friends? SMH.
I do not remember saying anything about straps. LOL!
Aren't you pulling something heavy at the Cage with straps this year?
I do not remember saying anything about straps. LOL!
Aren't you pulling something heavy at the Cage with straps this year?
LOL nope not me. Maybe I will do 135 for reps against you at the ABC. I honestly use straps in almost every workout now and I've never been bigger or stronger.. ..and I don't give 2 shits about grip strength.
In all honestly, good job to both u guys keep killin it up north.
You guys are too cool for me.
I am going to go and do my kipping pullups.
1-5-12 Chest/Tris
Flat BB Press - 135x10, 135x6, 185x3, 225x1, 245x3, 225x5, 195x10
-Had help with the 3rd rep on the 245.
Incline DB Press - 85x8, 85x7, 85x7
Seated Chest Press - 80x15, 100x12, 120x8
Low Cable Crossover - 24x15, 36x12, 48x10, 48x10
Triangle Bar Pressdown - 108x15, 132x10, 144x8
Tricep Press Machine - 140x15, 170x10, 180x8
20 Minutes Stepper
firsthorseman97
01-06-12, 8:25 am
LOL nope not me. Maybe I will do 135 for reps against you at the ABC. I honestly use straps in almost every workout now and I've never been bigger or stronger.. ..and I don't give 2 shits about grip strength.
In all honestly, good job to both u guys keep killin it up north.
I agree with you on the straps. If I'm building a big back I sure as hell am not letting my grip hold me back. I've been trying to kill it up north. Gotta kill it when I get a chance to lift with D-Nutz.
You guys are too cool for me.
I am going to go and do my kipping pullups.
We are by far way too cool for you, but we'll let you hang around. LOL!
1-5-12 Chest/Tris
Flat BB Press - 135x10, 135x6, 185x3, 225x1, 245x3, 225x5, 195x10
-Had help with the 3rd rep on the 245.
Incline DB Press - 85x8, 85x7, 85x7
Seated Chest Press - 80x15, 100x12, 120x8
Low Cable Crossover - 24x15, 36x12, 48x10, 48x10
Triangle Bar Pressdown - 108x15, 132x10, 144x8
Tricep Press Machine - 140x15, 170x10, 180x8
20 Minutes Stepper
Good chest & tri's work. You stayed pretty strong on incline. those numbers impressed me the most.
1-7-12 Back/Bis
Regular Grip Pullups - BWx12, +25x8, +45x7, BWx11
Reverse Grip BB Row - 135x12, 185x12, 225x10, 275x6
Rack Deads - 315x8, 405x6, 495x5
-Bar was touching the top of my knee.
V-bar Pulldowns - 144x12, 168x8, 168x8
Wide Grip Chest Supported Row - 1x15, 2x12, 3x8
DB Curls - 30x12, 35x10, 40x8
Rope Cable Curls - 70x15, 90x12, 110x10
---------------------------------
1-8-12 Shoulders/Traps
30 Minutes Treadmill in the AM
Seated DB Press - 45x12, 65x10, 75x8, 85x6, 60x10
-85's felt decent. My ROM could of been a bit better, but my arms were hitting parallel.
DB Side Raises - 25x12, 35x12, 45x10, 45x8
DB Front Raises - 45x8, 35x10, 35x10
Seated Bent Over Raises - 25x12, 35x10, 35x10
-God I fucking love these.
Cross Cable Pulls *SS* Cable Side Raises - 3 sets
Machine Shrugs - 2PPSx15, 3PPSx10, 3PPSx10, 3PPSx10
-Last set was BTB-ish.
Notes:
-Quick one today, everything felt good.
Phil800101
01-08-12, 10:14 pm
Good stuff bro!
nice job on the rack deads...lower than pin though!
Good stuff bro!
Thanks bro!
nice job on the rack deads...lower than pin though!
Haha thanks. I usually do it lower, but since I am weaker than normal on deads, I just wanted to feel some heavier weight.
1-9-11 Legs/Abs
BB Back Squats - 135x8, 135x5, 185x3, 225x3, 275x1, 315x1, 365x2, 275x13
Hamstring Leg Press - 200x20, 290x15, 380x15, 380x20
-Last set was done normally.
BB Front Squats - 135x10, 185x6
Seated Calf Raises *SS* Bodyweight Standing Calf Raises - 90x25 *SS*BWx25 for 3 sets
Seated Leg Curls - 100x15, 130x12
Abs - 3 sets
Notes:
-Fuuuuuuuucccckkkk meeeeee.
Phil800101
01-10-12, 2:26 am
Here comes the SUTAS!
firsthorseman97
01-10-12, 2:03 pm
Nice work on the 365 and 275 for 13 is a serious gutcheck. Props!
Here comes the SUTAS!
Nice work on the 365 and 275 for 13 is a serious gutcheck. Props!
Thanks!
1-10-12 Chest/Tris
30 Minutes Treadmill in the AM
Incline BB Press - 133x10, 133x3, 179x5, 199x3, 199x3, 209x3, 214x4, 179x10
Flat DB Press - 65x10, 75x10, 80x4 *DS* 50x12
-Tris held me back on the 80's.
Incline DB Fly - 30x15, 40x12, 50x10
Cable Crossover - 2 Low, 2 Middle, 2 High
Reverse Pressdowns *SS* Overhand Pressdowns - 3 sets
CG Pushups - 2 sets until failure
Notes:
-Back at school. Gonna take a few WOs to get adjusted to the benches and weights and shit. Still not to shabby today.
Looking good my brother keep at it. What's up with Ryan having these great workouts with you he was never tired down here when he trained by my side..what's he tryin to tell me lol.
Phil800101
01-10-12, 9:36 pm
Solid!
firsthorseman97
01-11-12, 9:44 am
1-10-12 Chest/Tris
30 Minutes Treadmill in the AM
Incline BB Press - 133x10, 133x3, 179x5, 199x3, 199x3, 209x3, 214x4, 179x10
Flat DB Press - 65x10, 75x10, 80x4 *DS* 50x12
-Tris held me back on the 80's.
Incline DB Fly - 30x15, 40x12, 50x10
Cable Crossover - 2 Low, 2 Middle, 2 High
Reverse Pressdowns *SS* Overhand Pressdowns - 3 sets
CG Pushups - 2 sets until failure
Notes:
-Back at school. Gonna take a few WOs to get adjusted to the benches and weights and shit. Still not to shabby today.
Impressive work on the incline. that's some strong benching.
Looking good my brother keep at it. What's up with Ryan having these great workouts with you he was never tired down here when he trained by my side..what's he tryin to tell me lol.
LMAO! Don't read into it, C. I wasn't working almost the entire time I trained with him and when I did it was only 8 hr days. When I was down by you I was working at leats 12 hr days. You know damn well your big ass motivates the fuck outta me... Still does, even with me being up here.
1-12-12 Back/Bis
30 Minutes Cardio in the AM
Reverse Grip BB Row - 133x10, 179x8, 221x5, 241x5, 251x5, 265x5, 275x5
Wide Grip Pullups - BWx12, 10, 12, 10, 8, 8, 7, 8
Chest Supported Neutral Grip Machine Row - 1PPSx12, 1+25x12, 10, 10
-The best way to describe this machine is that its a cheap-ass version of a hammer strength machine. Done with both arms at the same time.
DB Rows - 75x8, 85x8, 95x8, 105x8
Rack Deads - 309x3, 353x3, 397x3, 441x1 *DS* 265x12
-Holy fucking wall.
DB Hammer Curls - 30x10, 40x10, 50x10, 60x8
EZ Curls - 40x12, 50x12, 70x12, 70x12
Phil800101
01-13-12, 8:39 am
Nice work!
firsthorseman97
01-13-12, 10:08 am
Strong rowing! and I think you did more pull-ups in that WO than most do in a month.
1-13-12 Shoulders/Traps
30 Minutes Treadmill in the AM
Standing BB Press - 45x15, 89x12, 109x10, 133x8, 143x6, 89x12
-Felt heavy today.
DB Side Raises - 20x15, 30x12, 35x10 *DS* 20x10
BB Front Raises - 45x12, 55x10, 55x10
Cable Rear Raises - 25x12, 40x8, 40x8
Close Grip Cable Upright Row - 100x15, 115x15, 130x12
EZ Cable Shrugs - 250(Stack)x15, 250x10, 250x10
Cable Side Raises *SS* BTB Cable Raises - 3 sets
-Done continuously.
Notes:
-Fuck the gym was packed. Barely room to move. Only about 5% of the people there have any kind of gym etiquette.
Phil800101
01-13-12, 5:11 pm
Sick session there bro!
Oh yeah, I know what you mean. College gyms are often the worst for that.
1-14-11 Legs
30 Minutes Treadmill in the AM
Leg Press - 3PPSx20, 4x20, 5x20, 6x20, 7x20
BB Back Squats - 133x10, 179x8, 221x6, 265x2, 309x1
Single Leg Extensions - 40x12 for 3 sets. 100x15 both legs
Lying Leg Curls - 115x12, 130x12, 145x10, 160x8 *DS* 85x15
Seated Calf Raise - 135x25 for 4 sets
HLP Calf Raises - 130x15, 145x15, 160x12
Notes:
-I fucking hate this gym.
1-15-11 Chest/Tris
30 Minutes Treadmill in the AM
Flat BB Press - 135x12, 185x8, 225x4, 245x2, 185x11, 135x12
Incline DB Press - 65x10, 65x9, 65x9, 65x7
-Reps were really slow and controlled. Paused at the top and bottom each rep. Actually felt good.
Incline Cable Fly - 40x12, 55x10, 55x9, 55x8
-I love these, normally there isn't an adjustable bench in the room with all the machines but someone broke the rules and I found one in there for once.
PecDeck - 60x12 for 3 sets
One Arm Underhand Pressdowns - 25x12, 40x12, 55x10
Rope Overhead Extension - 30x15, 40x12, 50x12 *DS* 20x20
Notes:
-Gym was nice today. Not empty, but just about as good as it will get. Overall I felt strong and powerful, but my endurance sucked. The first few reps with 225 flew up and I thought I had 6+ in me but then my tris hit a wall and the first rep with 245 flew off of my chest and I thought I had 3 maybe 4 and once again, my tris died on that second rep. ROM was smaller on the 185 and 135 to finish it so I could get my chest to failure before my tris.
Phil800101
01-16-12, 4:52 am
Solid!
firsthorseman97
01-16-12, 10:11 am
Nice WOs considering all the fucktards you had to work around. Stay the course and they should fade... hopefully.
Solid!
Thanks.
Nice WOs considering all the fucktards you had to work around. Stay the course and they should fade... hopefully.
Hopefully, but doubtful. Most of them aren't resolutionists which sucks.
1-16-11 Back/Bis
30 Minutes Cardio in the AM
Deadlift - 133x8, 221x6, 309x2, 353x1, 407x3, 407x2
-Might of had 4 on the first 407, but form was sketchy and wasn't going to blow anything out.
Old School Rows 2x12, 3x12, 4x10, 4+25x6
V-bar Pulldowns - 115x15, 130x12, 145x10
Reverse V-bar Pulldowns - 85x15, 100x12, 115x10
Wide Grip Seated Cable Row - 80x12, 90x10, 100x10
DB Curls - 35x10, 40x8, 45x6
-Slowed my reps down on these today.
Reverse BB Curls - 45x12 for 3 sets
Notes:
-Not a bad one today. Gym was pretty crowded but I got lucky and got a power station. Felt good to be doing heavy deads between twinks who weren't even benching their BW in the racks beside me.
Phil800101
01-17-12, 2:33 am
Strong!
Ha ha ha, I know what you mean.
Strong!
Ha ha ha, I know what you mean.
Thanks man.
And don't get me wrong, I don't have a problem with people who can't lift a lot; I used to be one of them (still am lol). Just don't act like hot shit when you're not going to work hard.
1-17-11 Shoulders/Traps
30 Minutes Cardio in the AM
Standing BB Press - 45x15, 89x12, 109x10, 119x10, 133x6, 133x5
Seated DB Side Raises - 20x12, 30x10, 40x8 *DS* 25x10
DB Front Raises - 35x10 for 3 sets
Seated DB Rear Raises - 30x12, 35x10, 35x10 *DS* 20x12
BB Shrugs - 221x15, 265x12, 309x8, 309x8 *DS* 133x8+??
-On the 133, I did 8 reps with a 5 second squeeze and a 5 second stretch at the bottom then I just started repping out. No clue how many.
One Arm Cable Side Raises *SS* One Arm Cable Rear Raises - 3 sets
Machine Shoulder Press - 85x20, 100x15, 115x12
-Use the back handles and leaned forward a bit.
Notes:
-Really cut down my rest periods today; been slacking with that as of late. Really nice one today. Wanted to do seated bb presses but I couldn't figure out how to rig it up so I could unrack it myself so I got impatient and just did standing.
-Might head down to the other gym tomorrow for legs so I can use a hack squat.
Phil800101
01-17-12, 6:04 pm
Nice work!
mritter3
01-17-12, 6:45 pm
strong shoulder workout D!
firsthorseman97
01-18-12, 7:48 am
Past two workouts look legit. Nice deads and nice pressing.
1-18-12 Legs
30 Minutes Treadmill in the AM
BB Back Squats - 133x10, 179x10, 221x10, 265x6, 309x6
BB SLDL - 133x12, 179x10, 221x8, 221x8
Single Leg Press - 2PPSx15, 3x12, 3x12, 3x12
Lying Leg Curls - 100x12, 115x12, 130x10, 145x8 *DS* 70x12
Leg Extensions - 85x15, 85x15, 85x15 *DS* 40x12
One Leg Seated Calf Raises *SS* One Leg Standing BW Calf Raises - 3 sets
Notes:
-Felt pretty good today. Left knee is sort of sore from all the basketball I have been playing, nothing major.
ATLAS64
01-18-12, 10:46 pm
How is your training going man?
Phil800101
01-19-12, 10:55 am
Good stuff!
How is your training going man?
Going great man. One step at a time.
Good stuff!
Thanks!
1-19-12 Chest/Tris
30 Minutes Treadmill in the AM
Incline DB Press - 50x15, 65x12, 75x12, 85x10, 95x5, 65x12
-A little steeper than I normally do.
Incline DB Fly - 35x12, 45x10, 50x10
-One notch lower than the presses.
Paramount Chest Press Machine - 115x15, 130x15, 145x12, 160x10 *DS* 85x15
Dips - BWx10 for 3 sets
Low Cable Crossovers - 25x15, 40x12, 40x12
UH Pressdowns *SS* OH Pressdowns - 3 sets
Abs - 4 sets
Notes:
-Past three workouts have been amazing.
Going great man. One step at a time.
Thanks!
1-19-12 Chest/Tris
30 Minutes Treadmill in the AM
Incline DB Press - 50x15, 65x12, 75x12, 85x10, 95x5, 65x12
-A little steeper than I normally do.
Incline DB Fly - 35x12, 45x10, 50x10
-One notch lower than the presses.
Paramount Chest Press Machine - 115x15, 130x15, 145x12, 160x10 *DS* 85x15
Dips - BWx10 for 3 sets
Low Cable Crossovers - 25x15, 40x12, 40x12
UH Pressdowns *SS* OH Pressdowns - 3 sets
Abs - 4 sets
Notes:
-Past three workouts have been amazing.
Soon you will have to use the circus DBs.
mritter3
01-19-12, 6:14 pm
strong chest/tri session derek....good stuff man!
Phil800101
01-19-12, 8:57 pm
Awesome session there bro!
Soon you will have to use the circus DBs.
strong chest/tri session derek....good stuff man!
Awesome session there bro!
Thanks guys!
1-21-12 Back/Bis
30 Minutes Cardio in the AM
Regular Grip Pullups - BWx12, +25x8, +25x8, BWx10
Reverse Grip BB Row - 135x12, 185x12, 225x10, 245x8
Pro Bar Pulldowns - 108x15, 132x12, 144x10
V-Bar Seated Cable Row - 120x12, 144x12, 168x10, 192x8 *DS* 108x15
Star Trac Underhand Pulldowns - 110x12, 130x10, 80x15
Hypers - BWx15, +25x10, BWx12
BB Curls - 45x12, 65x12, 85x10, 105x8 *DS* 65x10
One Arm Cable Curls *SS* One Arm Reverse Cable Curls *SS* One Arm Overhead Cable Curls - 2 sets
Notes:
-Good one today. Fuck yeah.
1-22-12 Shoulders/Traps
30 Minutes Treadmill in the AM
Seated DB Press - 30x12, 45x12, 60x12, 70x10, 75x7
-Real happy with these. Not my strongest, but since my school doesn't have a bench with a short back, I had to use an adjustable bench and sit with my back completely straight so there is no cheating.
One Arm DB Side Raises - 30x10, 35x10, 35x10
EZ Front Raises - 70x10 for 3 sets
Reverse PecDeck - 40x20, 50x15, 60x15, 70x10
Pulldown Facepulls - 70x15, 85x15, 100x12 *DS* 7012 *DS* 40x15
Cable Upright Row - 130x12, 160x10 *DS* 85x15
Seated DB Shrugs - 80x15 for 3 sets
Notes:
-Still grinding away. Opted to not have another refeed the other day. Going to keep it at every 10 days for now until I get leaner and need one more often. So basically I was have 4 amazing workouts followed by 4 suffering workouts.
Phil800101
01-22-12, 10:55 pm
Nice work, keep on killing it!
Nice work, keep on killing it!
Thanks Phil.
1-23-12 Legs
30 Minutes Cardio in the AM
BB Back Squat - 133x10, 179x10, 221x6, 265x6, 309x6, 221x10
-On rep 2 of the 309, I thought I was only going to get 3 reps. Everything felt heavy as shit. There was probably ~30 seconds rest between the 309 and 221, but the rest seemed long enough to not call it a "dropset".
GHR - BWx10 for 3 sets
-The school bought a real GHR machine! Fuck yeah.
Single Leg Lying Leg Curls - 25x12, 40x10, 55x8
Single Leg Extensions - 40x12, 50x10, 60x8
Bodyweight Standing Calf Raises - 50 for 3 sets
-Everything I could use for calves was taken by big groups of people.
Notes:
-Dead as fuck today. Flat/depleted, little sleep last night, basketball game last night, and a sore knee from the basketball so I took it pretty easy today.
Phil800101
01-24-12, 12:19 am
Way to push through and get it done bro!
mritter3
01-24-12, 8:05 am
even though your were gassed man still a solid workout.
Way to push through and get it done bro!
even though your were gassed man still a solid workout.
Thank you guys. Today was much much better.
1-24-12 Chest/Tris
30 Minutes Treadmill in the AM
Flat BB Press - 135x12, 135x12, 185x10, 205x6, 225x5
-Tried a wider grip than normal to see if I could take some tris out of the movement but once I got to 185, it felt really uncomfortable so I switched back.
Incline DB Press - 70x10, 70x10, 70x8
Incline Cable Fly - 25x15, 55x12, 55x10, 40x12
-Fuck yeah, I came when I saw the bench in the "fitness" room.
High Cable Crossovers - 40x15 for 3 sets
Pushups - 15 for 3 sets
-First set was normal, second was wide, and third was close.
DB Overhead Extensions - 70x10, 70x8, 60x6 *DS* 45x5
-LOLOLOLOLOLOLOL
Cable Kickbacks - 25x12 for 3 sets
Notes:
-Meh, nothing exciting here.
Phil800101
01-25-12, 2:48 am
Good stuff!
1-26-11 Back/Bis
30 Minutes Treadmill in the AM
V-bar Pulldowns - 70x15, 100x15, 130x15, 160x12, 175x8
Overhand BB Rows - 133x12, 179x10, 221x8, 265x6
-The 265 was sloppy, should of done 241 instead.
Deadlift - 265x10, 260x10, 309x10
-First two sets were done without going all the way down, Dorian-style. Third set was full ROM.
Reverse Grip Pullups - BWx8 for 3 sets
One Arm Seated Cable Row - 40x12, 50x10, 60x8
Cable 21's - 55x21, 70x21, 85x21
DB Spider Hammer Curls - 30x12, 35x10, 35x10
Notes:
-Really happy with how today went, especially since I have about 15 less carbs than normal. The pulldowns to start never felt so good, I may continue to do that when I don't deadlift heavy.
Phil800101
01-27-12, 2:22 am
Killer!
1-27-12 Shoulders/Traps
30 Minutes Cardio in the AM
Seated BB Press - 89x12, 109x10, 119x10, 133x8, 143x5
-These are a bitch to rig up.
BB Upright Row - 89x12, 109x10, 119x10, 133x8
DB Front Raises - 35x8 for 3 sets
Seated DB Rear Raises - 35x12 for 3 sets
BTB Cable Raises - 25x10 for 3 sets
Cable Rear Raises - 25x15, 40x10, 40x10
Machine Shrugs - 160x15, 190x15, 220x15, 260(Stack)x10
Notes:
-My presses are so fucking weak! Aside from that, decent workout.
Phil800101
01-27-12, 5:03 pm
Solid!
Presses can be a real bitch, that is for sure. I know they're definitely one of my weakest lifts.
Solid!
Presses can be a real bitch, that is for sure. I know they're definitely one of my weakest lifts.
Thanks Phil, and yeah they can.
Shoulders are my weakest bodypart both physique, and strength-wise.
Solid squatting and pressing!
1-28-12 Legs
30 Minutes Cardio in the AM
BB Back Squats - 135x10, 185x8, 225x8, 275x5, 315x5
Machine Hack Squats - 1PPSx10, 2PPSx10, 3PPSx10
Standing Leg Curls - 25x12, 35x12, 50x10
Prone Leg Curls - 70x12, 80x12, 90x10
Leg Extensions - 70x15, 90x15, 110x15
Leg Press - 3PPSx25, 4PPSx20
Donkey Calf Raises - 200x20, 250x20, 400x15
Rotary Calf Raises - 210x15, 210x15
Front Calf Raises - 2 sets
Phil800101
01-29-12, 1:17 am
Nice volume! I predict sore legs in your future, ha ha.
Nice volume! I predict sore legs in your future, ha ha.
How did you know? haha, you're good.
1-29-12 Chest/Tris
30 Minutes Treadmill in the AM
Incline DB Press - 50x12, 65x12, 80x10, 90x8, 90x5
Incline DB Fly - 35x12, 40x12, 45x10, 45x10
Flat BB Press - 135x12, 155x10, 165x6, 135x8
Low Cable Crossovers - 40x12 for 4 sets
EZ Overhead Extensions - 50x15, 70x12, 90x8
One Arm Reverse Pressdowns - 40x12 for 3 sets
Abs - 2 sets
Phil800101
01-29-12, 4:39 pm
Strong pressing my man!
C.Coronato
01-30-12, 4:51 pm
Looking good Young Buck. Few weeks till the A!
Strong pressing my man!
Thanks man.
Looking good Young Buck. Few weeks till the A!
If you see a little anorexic boy running around the cage, that's me.
1-31-12 Back/Bis
30 Minutes Cardio in the AM
Underhand Pulldowns - 70x15, 100x15, 130x15, 160x12, 175x8
Old School Rows - 2x12, 3x12, 4x8, 4+25x8
Regular Grip Pullups - BWx10, BWx8, BWx7
DB Rows - 80x10 for 3 sets
Unhand Cable Rows - 145x15, 175x15, 205x15
DB Hammer Curls - 30x15, 40x12, 45x10
Incline DB Curls - 20x12, 25x10, 25x10
Phil800101
01-31-12, 4:07 pm
Nice work!
firsthorseman97
02-01-12, 11:54 am
Workouts are lookin' solid brahonie! Keep up the good work.
Nice work!
Workouts are lookin' solid brahonie! Keep up the good work.
Thanks brahbrahbrahbrahs
2-1-12 Shoulders/Traps
30 Minutes Treadmill in the AM
Rope Face Pulls - 70x15, 100x15, 130x15, 145x12, 160x10
Cable Side Raises - 25x12, 25x12, 40x10, 40x10
Seated DB Press - 45x12, 55x12, 65x8, 70x9
-First three sets were done with the back of the bench all the way up. Last set I set it one notch back, about 2 notches higher than I do inclines one.
DB Front Raises - 30x12, 35x10, 40x8
DB Seated Rear Raises - 20x15, 35x10, 35x10
DB Side Raises - 30x12, 30x12, 35x8
BB Shrugs - 133x15, 221x12, 221x10, 309x8
-Second set of 221 was BTB.
Phil800101
02-01-12, 4:41 pm
Solid!
firsthorseman97
02-02-12, 12:17 pm
I can see you're really trying to bring up your rear delts... Nice work!
Solid!
Thanks!
I can see you're really trying to bring up your rear delts... Nice work!
I need it badly lol. No my figure competitor shoulders for this guy.
2-2-12 Legs
30 Minutes Treadmill in the AM
Lying Leg Curls - 55x15, 70x15, 100x15, 130x12, 160x10
Leg Extensions - 85x15, 100x15, 115x12, 130x12
BB Back Squats - 133x10, 179x10, 221x8, 265x6, 319x5
-Strength surprised me here.
Hamstring Leg Press - 3PPSx15, 4x15, 5x15
Horizontal Leg Press - 250x15, 320(Stack)x15, 320x15
Seated Calf Raises *SS* Standing BW Calf Raises - 3 sets
Phil800101
02-03-12, 10:59 am
Sick work my man!
2-3-12 Chest/Tris
30 Minutes Treadmill in the AM
PecDeck - 100x15, 125x15, 150x12, 175x10
Incline BB Press - 135x10, 165x8, 185x6, 195x5
Incline DB Press - 65x12, 75x9, 75x8
Incline DB Fly - 25x15, 35x15, 35x15, 45x8
Seated Chest Press - 60x15, 70x10
Tricep Press Machine - 140x15, 160x10, 180x7
Pulldown Station EZ Pressdowns - 24x15, 36x12, 48x10
Phil800101
02-03-12, 8:24 pm
Good stuff!
2-5-12 Back/Bis
45 Minutes Treadmill in the AM
Deads - 133x8, 221x8, 309x8, 353x6
-Nothing overly difficult. Wanted to work on my form since I always seem to tweak something when I do these. Felt perfect today and the 353 felt damn light for not doing these heavy in a few weeks.
Underhand BB Rows - 133x12, 179x12, 221x8, 221x8
V-bar Pulldowns - 115x12, 145x12, 175x8, 175x6
Straight Arm Pressdowns - 40x15, 50x12, 50x12
-These never felt better.q
Overhand Chest Supported Row - 1PPSx12, 1+25x10, 1+35x8, 1PPSx12
Hypers - BWx15 for 3 sets
EZ Curls - 40x12, 60x12, 80x10, 100x6
Seated DB Curls - 20x12, 30x10, 40x8
BB Reverse Wrist Curls *SS* BB Wrist Curls - 2 sets
Notes:
-Need to get back to the retarded volume I used to do when I made the most progress, especially for my back. I noticed in the pics from the other day that my back doesn't look as good as it did back in the summer. Today was a step in the right direction.
Phil800101
02-06-12, 12:48 pm
Killer!
Killer!
Thanks!
2-6-12 Shoulders/Traps
45 Minutes Treadmill in the AM
Seated DB Press - 40x15, 50x12, 60x12, 70x8, 80x7
Seated DB Side Raises - 20x12, 30x10, 30x10, 35x8
Seated DB Rear Raises - 25x12, 30x12, 30x12, 35x10
BB Front Raises - 45x12, 55x12, 65x10
Cable Upright Row - 100x15, 130x12, 145x10
Reverse PecDeck - 55x15, 65x15, 75x10
Machine Shoulder Press - 100x15, 130x12
EZ Cable Shrugs - 250(Stack)x15, 250x15, 250x12, 250x12
-Alternated Front Shrugs and BTB Shrugs
Notes:
-Never get a pump when I train shoulders..I changed that today. Did all of this in a little more than a hour.
Phil800101
02-06-12, 5:14 pm
Awesome session my man!
firsthorseman97
02-07-12, 7:53 am
I'll comment so you have two nutzhuggers in here. LMAO! Workouts are looking pretty good. I like the increased volume.. going back to your bread and butter.
Phil800101
02-07-12, 1:42 pm
I'll comment so you have two nutzhuggers in here. LMAO! Workouts are looking pretty good. I like the increased volume.. going back to your bread and butter.
Lol, good to have company.
Awesome session my man!
I'll comment so you have two nutzhuggers in here. LMAO! Workouts are looking pretty good. I like the increased volume.. going back to your bread and butter.
LMAO! Thanks guys.
2-7-12 Legs
45 Minutes Treadmill in the AM
BB Back Squat - 133x12, 179x10, 221x8, 275x8, 221x10, 221x10, 179x12, 179x12
Lying Leg Curls - 85x12, 100x12, 115x12, 130x12, 145x10, 160x8
Leg Extensions - 70x12, 100x12, 130x12, 145x12, 160x10
Seated Calf Raises - 90x25, 115x20, 135x15, 135x15, 135x15
Leg Press Calf Raises - 4PPSx15 for 3 sets
Notes:
-Didn't go too heavy on squats today, I had a basketball game last night so I was somewhat worn out.
Phil800101
02-07-12, 5:31 pm
Solid!
firsthorseman97
02-08-12, 9:50 am
Phil is obviously stalking you... Good looking leg day. Nice volume with some legit weight.