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View Full Version : Phil's Rage Log (Clever title, eh?)



Phil800101
03-09-11, 3:00 pm
Figured I'd start up a Rage Log. About to head to the gym in a bit here, I'll start back-posting from a few days ago when I return.

ToSo
03-09-11, 3:03 pm
Sounds good, let the Rage begin. Looking forward to this.

smoothballer
03-09-11, 3:07 pm
Subbed...

Phil800101
03-09-11, 5:31 pm
Sounds good, let the Rage begin. Looking forward to this.


Subbed...

Cool, glad to have you guys aboard.

Phil800101
03-09-11, 5:36 pm
Day 1

I am a pill guy so that is what I am using. For one, I am lazy. Furthermore, I tend to take my stuff and let it work for a bit before I hit the gym, so pills work well for me in this respect.

This night I hit shoulders with the crew I had been lifting with the night before...Enforcer, Madcat, and Bill. I was absolutely running on fumes when I got to the gym. Foggy head and all that jazz. I took the Rage about 45 minutes prior to working out, then Pump minus the red pill about 15-20 minutes later, followed by Nitro immediately before. I felt the Rage slowly start to kick in, and by the time we were lifting I was good to go. Rage didn't get me all jacked up, but it got me from a -10 to about normal, which to me was impressive. Had a sick workout, no crash or ill effects to note.

Phil800101
03-09-11, 5:39 pm
Day 2

Got to the gym for the ABC feeling even more gassed than the day before. Probably about a -20, at one point I honestly felt like I was going to pass out. Followed the same timing, same stack as the day before. Tonight was arms, same crew with Big C and Katie working in and then Big C splitting off once biceps were done.Rage had the same effects, got me to normal from feeling like I was going to collapse. That to me really says something. Again, no ill effects whatsoever.

Phil800101
03-09-11, 5:41 pm
Day 3

Didn't work out today. I was working the booth however, and around 1:30 or so I started to feel really drowsy. So, I popped some Rage. Felt it more than I did the past two days, which I attribute to being more awake/alert than on those days. After about 20-30 minutes I was feeling good...awake and alert, but not jittery or amped up. Felt nice and smooth, maybe a little more energy than normal. This stuff definitely works as a go-to alertness aid.

Phil800101
03-09-11, 5:46 pm
Day 4

Took my Rage about 45 minutes prior to gym time. Pump (minus red pill) about 15-20 minutes later, then Nitro immediately pre-workout. Feeling normal today when taken, I could really notice the Rage. I felt clear and focused, with an excited feeling. Amped up for sure, with no jitters. Felt like smooth, steady energy, no real highs or lows. Definitely helped me to get a better workout than I would have without it, that is for sure.

Here's the workout copied from my log:

Chest/Biceps

Flat DB Press
35s x 12
50s x 10
65s x 8
80s x 4

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

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

Standing EZ-Bar Curls
50 x 20

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.2 Speed

Left the gym feeling fucking great. No crash or comedown, seems like the Rage wears off nice and gradual. Kicks in for me the same way too. So far I am loving this stuff.

Mr. Dead
03-09-11, 5:52 pm
Wassup..???

Phil800101
03-09-11, 6:03 pm
Day 5

Slammed my Rage about an hour before I hit the gym. Wanted to experiment today, so I took the Pump with the red pill in it, took this about 20-25 minutes later. As usual Nitro immediately pre-workout.

***Disclaimer***

I have somewhat of a tolerance to stimulants. They work for me, but don't usually hit me as hard or as intense as they do for other people. It's no bullshit when it advises against taking one of the red pills from Pump or M-Stak with Rage. I would not advise doing so unless you know from personal experience that you have a high tolerance for stimulants. So please keep that in mind if you are reading this and looking to use Rage.

Felt it even more today, no doubt due to the inclusion of the red pill. Wasn't too much for me, still felt the same steady evenly flowing energy and I felt more focused. I was driving to the gym just absolutely ready to kill it. I actually had to remind myself that I'm not Superman and to keep my ego in check, as I was feeling like I could just absolutely destroy the weights. Had an awesome leg session, straight and to the point. Rage held up throughout.

Without further ado, here's what I did:

Powersquat (Facing In, I Forgot How Different These Are Than Facing Out)
Warmup
90 x 12
120 x 10
150 x 8
180 x 6

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

Seated Plate-Loaded Leg Extensions
70 x 20

Seated Leg Curls
60 x 20

Seated Plate-Loaded Calf Raises (Sled Type)
90 x 25
120 x 20
150 x 15
180 x 10

Powersquat Calf Raises
90 x 35

Still feeling the Rage afterwards. Left the gym about an hour ago and I'm still feeling good. I've had a nagging headache all day and the Rage definitely helped me to power past that and get shit done. Again, no comedown, no crashing, just wearing off slowly but steadily...barely noticeable unless I think about it.

Phil800101
03-09-11, 6:06 pm
Wassup..???

NM Deadman, good to have ya aboard!

Phil800101
03-10-11, 6:27 pm
Day 6

Same timing as before. Left the red pill in the Pump again and will continue to do so. Noticed the Rage starts to kick in after about 15-20 minutes and slowly amps up until it hits full throttle about 20-30 minutes later...so 35-45 minutes for full effect.

Shoulders/Triceps

Hammer Strength Plate-Loaded Shoulder Press
70 x 12
90 x 10
110 x 8
130 x 6

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

DB Incline Reverse Flyes
15s x 12
20s x 10
22.5s x 8
25s x 6

Plate-Loaded Shrugs
90 x 15
150 x 15
210 x 15
270 x 15

V-Bar Cable Pullovers/Pushdowns (Superset)
90 x 12; 90 x 12
110 x 10; 110 x 10
130 x 8; 130 x 8
150 x 6; 150 x 6

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.2 Speed

Same as before. Still feeling the Rage leaving the gym about two hours after taking it. Again, seems to slowly wear off.

So far so good. Rage is a real winner as far as I'm concerned.

Aggression
03-10-11, 7:11 pm
niCe log, P. I'm interested to see how the pills hit someone with a high tolerance to stimulants.

ToSo
03-11-11, 9:48 am
This a excellent log so far, thanks for keeping up with it. A lot of people start their logs and don't finish them. I'm actually interested in taking the pump (red pill) with rage. I might give this a try over the weekend when I train legs, i'll let you know my experience. Good to see someone else wanted to try the complete Pump and Rage stack.

Phil800101
03-11-11, 10:28 am
niCe log, P. I'm interested to see how the pills hit someone with a high tolerance to stimulants.

Thanks my man! Stims work for me, I just don't get as jacked up as alot of people do. Coffee kills my stomach, so when I was at work a Quik Energy/Red Pill combo was almost a daily thing for me in lieu of coffee. So yeah, the Rage works for me, I just think it's not as intense as it is for some people.


This a excellent log so far, thanks for keeping up with it. A lot of people start their logs and don't finish them. I'm actually interested in taking the pump (red pill) with rage. I might give this a try over the weekend when I train legs, i'll let you know my experience. Good to see someone else wanted to try the complete Pump and Rage stack.

Thanks bro! I appreciate the support. I take Pump daily, but I do take a break from all supps every few months. On non-training days I normally remove the red pill and save it for later. Yeah, it is a killer combo. Cool, let me know how it goes for sure.

Phil800101
03-11-11, 6:24 pm
Day 7

Same as before timing and supplement wise.

Back

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

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

Plate-Loaded Pullovers
100 x 20

T-Bar Rows
75 x 20

Lower Back Extension Machine
100 x 20
150 x 20
200 x 20
240 x 20 (Full Stack)

Assisted Pull-Ups
1 set until failure.

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.2 Speed

Felt good, as usual. Same effects as before, so good stuff right there.

As was mentioned in another thread, I seem to be sleeping better because of Rage. Not a crash, but rather the fact that at night I'm more tired (in a good way), get to sleep easier and earlier, and seem to sleep better. Not sure if this is due to the Rage or just hitting it harder. If it is the Rage then this is one kick-ass bonus.

twoheadedboy
03-11-11, 10:25 pm
You know I'm in for this.

I am absolutely with you on the sleeping better on Rage. Rage and PM have complimented each other so well for me, who would have thought? I think the powder benefits me in this way, because while I wouldn't call it a "crash" exactly, I definitely come down a lot less gradually than you are describing on the pills. I will probably do the pills from here on out, but you may want to give the powder a try too...like you I'm not a huge powder guy but the small volume of powder and water required has been very tolerable. I'd also be interested to see your reaction, as a stim tolerant person, to a scoop and a half or two if you were to dare try such a thing.

Phil800101
03-12-11, 2:53 am
You know I'm in for this.

I am absolutely with you on the sleeping better on Rage. Rage and PM have complimented each other so well for me, who would have thought? I think the powder benefits me in this way, because while I wouldn't call it a "crash" exactly, I definitely come down a lot less gradually than you are describing on the pills. I will probably do the pills from here on out, but you may want to give the powder a try too...like you I'm not a huge powder guy but the small volume of powder and water required has been very tolerable. I'd also be interested to see your reaction, as a stim tolerant person, to a scoop and a half or two if you were to dare try such a thing.

Glad to have ya aboard bro! I'll probably try it at some point, and yeah if I do I think I'd go with 1.5 or 2 scoops just to see what happens.

Phil800101
03-14-11, 3:46 pm
Rage just kicked in hardcore. Took it approximately 23 minutes ago, really hit hard at about the twenty minute mark, around 5 minutes after taking Pump. About to hit the gym, just wanted to log this as it happened...same stack/timing as before

Phil800101
03-14-11, 10:14 pm
Day 8

Started 5 x 5 today. Same timing, etc as before.

Squat Day

Stretches

BB Squats
Warmups with bar.
135 x 5
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Smith Front Squats (Tried to do these regular. I was unstable and form was crap, so I opted for the smith).
115 x 8
115 x 8
115 x 8

Glute-Ham Raise (Not full reps, went as high as I could.)
BW x 8
BW x 8
BW x 9

Seated Calf Raises (Slow)
90 x 15 (Failure)
90 x 12 (Failure)
90 x 12 (Failure)
90 x 14 (Failure)

Abench Crunches
15
15
15
15

Grip work with Heavy Grip grippers.


Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.2 Speed

Rage/Pump/Nitro Pre, Nitro in between weights and cardio, BCAA/Gatorade mix during cardio. Whole food afterwards.

As I posted before, I really felt the Rage kick in after about 20 minutes. Felt stronger, no doubt due to the fact that I haven't had any since Friday. Otherwise, things were the same as usual.

Phil800101
03-17-11, 2:46 am
Day 9

Bench Day

Flat BB Bench Press
Warmup with bar/stretch.
135 x 5
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

CGBP
135 x 8
135 x 8
135 x 7.5 (I suck)

Seated DB Shoulder Press
45s x 7
45s x 5
(At this point, I realized how taxed my delts and triceps were. Checked my ego and dropped the weight).
40s x 8
40s x 8

Rope Tricep Pushdowns
100 x 10
100 x 10

Abench Crunches
15
15
15
15

Seated Grip Machine
75 x 15
75 x 15
75 x 15
75 x 15

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.2 Speed

Rage/Pump/Nitro Pre, Nitro in between weights and cardio, BCAA/Gatorade mix during cardio. Whole food afterwards.

I switched it up a bit and took my Pump about 40 minutes pre, then Rage about 20 minutes later. As usual I left the red pill in the Pump. I think I like it this way better, as the Rage pills seem to really kick in for me about 15-20 minutes after taking them. Today I really noticed it when I was about 5 minutes away from the gym.

On Friday I'm going to try to time it so the Pump is taken about 30 minutes prior, followed by the Rage 15 minutes later. This way it should really kick in just about when I'm starting.

DanTheMan
03-17-11, 1:17 pm
Day 9

CGBP
135 x 7.5 (I suck)


i expect +.5 reps next workout! haha pump + rage is pretty crazy huh... I needa try it

Phil800101
03-17-11, 1:22 pm
i expect +.5 reps next workout! haha pump + rage is pretty crazy huh... I needa try it

Lol, yes sir!

Yeah, it's a sweet combo.

Mr. Dead
03-17-11, 4:35 pm
Nice session...!!! (Aside from the "dreadmill"... *Is a feared of da dreadmill...* *LOL*)

Phil800101
03-17-11, 4:42 pm
Nice session...!!! (Aside from the "dreadmill"... *Is a feared of da dreadmill...* *LOL*)

Thanks my man! I am feeling it today. The dreadmill is concentrated evil.

Mr. Dead
03-17-11, 4:44 pm
Thanks my man! I am feeling it today. The dreadmill is concentrated evil.

I fear the "Step-mill", even more...

Phil800101
03-17-11, 4:45 pm
I fear the "Step-mill", even more...

Oh hell no...those things are beyond evil.

Mr. Dead
03-17-11, 4:48 pm
Oh hell no...those things are beyond evil.

It's the preferred instrument of torture, during my contest prep... I'm doomed... *LOL*

Phil800101
03-17-11, 5:07 pm
It's the preferred instrument of torture, during my contest prep... I'm doomed... *LOL*

Yup, lol.

Mr. Dead
03-17-11, 5:09 pm
Yup, lol.

Of course... My trainer is pretty sick and sadistic... Just like me... *LOL*

Phil800101
03-17-11, 7:07 pm
Of course... My trainer is pretty sick and sadistic... Just like me... *LOL*

So I've heard...

DANO
03-18-11, 6:05 pm
Loooks good in here Phil

Phil800101
03-18-11, 6:33 pm
Loooks good in here Phil

Thanks my man! Appreciate ya stoppin' on by.

Phil800101
03-19-11, 12:11 am
Day 10

Took my Pump (with red pill) 30 minutes pre, Rage 15 minutes later. Timing worked well, Rage was starting to kick in as I got started. This is how I will be doing it from now on, to maximize effectiveness. Again, this is with the pills.

Workout was as follows:

Deadlift Day

Stretched

BB Deadlifts
135 x 5
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

BB Rows (Hadn't done these in forever, kept weight lighter to make sure form was absolutely 100%).
115 x 8
135 x 8
155 x 8

Hyperextensions
BW x 10
BW x 10
BW x 10

BB Curls
80 x 5
80 x 5
80 x 5

Abench Crunches
15
15
15
15

Reverse BB Curls
35 x 15
35 x 15

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.2 Speed

Pump/Rage/Nitro pre, Nitro in between weights and cardio, BCAA/Gatorade mix during cardio. Whole food afterwards.

Effects were the same as before, which is to say awesome! Rage definitely works, and it works well. This stuff is really a winner. No crash, but I can already tell I will have no problems sleeping tonight.

Stone_Ghost
03-19-11, 12:42 am
Dude i gotta say that looks absolutely sick. So no jitters or crash by taking that much stim? what was the time between taking it all and actually going to bed? Reason i ask,Im big on PWO just for the extra edge, and am going for a rage/pump combo soon , dont wanna be wide eyed at 2 am kinda thing.

Phil800101
03-19-11, 2:45 am
Dude i gotta say that looks absolutely sick. So no jitters or crash by taking that much stim? what was the time between taking it all and actually going to bed? Reason i ask,Im big on PWO just for the extra edge, and am going for a rage/pump combo soon , dont wanna be wide eyed at 2 am kinda thing.

Thanks bro!

Nope...but like I said before in here I am pretty stim tolerant. Sometimes it's over 8 hours when I lift in the afternoon...tonight I took Rage around 7:45 PM and I could have gone to bed by midnight if I had wanted to. Again though this is me.

Overall though, I think for most people as long as you take it four hours or more before bedtime you should be good. I would recommend trying it first without the red pill in Pump, see how that goes/how you feel, and then maybe try it with the red pill if you're looking for that extra boost. That's how I did it at first.

Stone_Ghost
03-19-11, 10:16 am
Yeah i have my days where i am stim tolerant and other days i have a cup of coffee and i suddenly have the nervous system of a squirrel. Was out of pump one time and had some samples around the house from my brother, for those reading this, never mix superpump250 with 1 M.R. you will be twitchy as hell. Seeing your log makes me want my rage/pump to show up that much faster.

Phil800101
03-22-11, 2:01 am
Yeah i have my days where i am stim tolerant and other days i have a cup of coffee and i suddenly have the nervous system of a squirrel. Was out of pump one time and had some samples around the house from my brother, for those reading this, never mix superpump250 with 1 M.R. you will be twitchy as hell. Seeing your log makes me want my rage/pump to show up that much faster.

Lol, I know what you mean.

Phil800101
03-22-11, 2:07 am
Day 11

Squat Day

Stretched

BB Squats
Warmups with bar.
135 x 5
225 x 5
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

Smith Machine Front Squats
135 x 8
135 x 8
135 x 8

Glute-Ham Raises (Partials, went as high as I could)
BW x 10
BW x 10
BW x 10

Kneeling Cable Rope Crunches
100 x 15
100 x 15
100 x 15
100 x 15

Seated BB Wrist Curls
45 x 25
45 x 25

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed

Like a fucking idiot, kept looking at the notes in my log and FORGOT to do calves at the gym, lol. Did them when I got home:

Standing Calf Raises (Slow, To Failure)
BW x 20
BW x 20
BW x 20
BW x 20

Pump/Rage/Nitro pre, Nitro in between weights and cardio, BCAA/Gatorade mix during cardio. Whole food afterwards.

Same timing with Rage and the rest. Same Results, which means good!

smoothballer
03-22-11, 7:29 am
Damn Phil! Looking good on the new plan!

DanTheMan
03-22-11, 9:25 am
looks i really need to jump on the pump/rage stack asap. and do you feel a major difference taking nitro preworkout and then that soon again between weights and cardio?

Phil800101
03-22-11, 12:51 pm
Damn Phil! Looking good on the new plan!

Thanks Derek! I'm feeling good too bro.


looks i really need to jump on the pump/rage stack asap. and do you feel a major difference taking nitro preworkout and then that soon again between weights and cardio?

It's a solid stack.

To be honest, I've never done it otherwise. It's always worked for me though. The way I look at it is I'm getting the aminos in asap after the resistance work. Plus, by the time cardio is over and I've gone home it's been enough time where I can eat real food without diminishing the effects of the aminos.

Mr. Dead
03-22-11, 1:24 pm
Thanks Derek! I'm feeling good too bro.



It's a solid stack.

To be honest, I've never done it otherwise. It's always worked for me though. The way I look at it is I'm getting the aminos in asap after the resistance work. Plus, by the time cardio is over and I've gone home it's been enough time where I can eat real food without diminishing the effects of the aminos.

If it ain't broke... Don't fix it...

Phil800101
03-22-11, 1:50 pm
If it ain't broke... Don't fix it...

Yup, my thoughts exactly.

Phil800101
03-24-11, 1:53 am
Day 12

Evening

Bench Day

Flat BB Bench Press
Warmup with bar/stretch.
135 x 5
135 x 5
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Flat DB Press
50s x 10
50s x 10
50s x 10

Seated BB Shoulder Press
115 x 7
95 x 11
95 x 10

I was emasculated by this exercise. I haven't done non-smith presses in a LONG time, and back when I was doing them regularly I always had a lift-off/spotter. My main issue was with unracking, I really fucked up my tricep about four years ago unracking the bar on this and ever since then I've had a fear of repeating it. I coulda banged out 115 for three sets of eight easily, once I got the weight up I was fine...wasted too much on the unrack with the first set. NO EXCUSES though, just gotta suck it up and work through it (while training smart, that is).

Rope Tricep Pushdowns
120 x 10
120 x 10

Decline Abench Crunches
15
15
15
15

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed

Grip work during cardio: Heavy grip grippers; sets of reps and static holds.

Pump/Rage/Nitro pre, Nitro in between weights and cardio, BCAA/Gatorade mix during cardio. Whole food afterwards.

No change in timing or anything. I pop the Rage as I'm heading out the door, drive to the gym (approximately 10-12 minutes), pop my Nitro when I get to the locker room, and am working out within 5 minutes. So, by the time I start it's been about 20 minutes since I took the Rage and I am good to go. I'm kinda surprised the pills work so quickly, but they do. And it definitely lasts, that is for sure.

Phil800101
03-25-11, 11:45 pm
Day 13

Evening

Deadlift Day

Stretched

BB Deadlifts
135 x 8
225 x 5
320 x 5 (Fucking smoked it)
320 x 5
320 x 5
320 x 5
320 x 5

BB Rows
135 x 8
155 x 8
175 x 6

Hyperextensions
BW x 10
BW x 12
BW x 11

BB Curls
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Flutter Kicks/Static Holds (6" from floor)[Superset]
25; 10 seconds
25; 10 seconds
25; 10 seconds
25; 10 seconds

Behind-The-Back BB Wrist Curls
45 x 35 (Failure)
45 x 25 (Failure)

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed

Pump/Rage/Nitro pre, Nitro in between weights and cardio, BCAA/Gatorade mix during cardio. Whole food afterwards.

Everything same as before. Good results as usual.

DanTheMan
03-27-11, 8:08 pm
Day 13

Evening

Deadlift Day

Stretched

BB Deadlifts
135 x 8
225 x 5
320 x 5 (Fucking smoked it)
320 x 5
320 x 5
320 x 5
320 x 5

BB Rows
135 x 8
155 x 8
175 x 6

Hyperextensions
BW x 10
BW x 12
BW x 11

BB Curls
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Flutter Kicks/Static Holds (6" from floor)[Superset]
25; 10 seconds
25; 10 seconds
25; 10 seconds
25; 10 seconds

Behind-The-Back BB Wrist Curls
45 x 35 (Failure)
45 x 25 (Failure)

Cardio: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed

Pump/Rage/Nitro pre, Nitro in between weights and cardio, BCAA/Gatorade mix during cardio. Whole food afterwards.

Everything same as before. Good results as usual.


nice deads phil! gotta try that pump/rage stack man... seems like it makes you train balls to the wall even if you don't want to

Phil800101
03-27-11, 10:00 pm
nice deads phil! gotta try that pump/rage stack man... seems like it makes you train balls to the wall even if you don't want to

Thanks bro! It is a bitchin' stack.

Phil800101
03-29-11, 2:51 am
Day 14

Evening

Squat Day

Stretched

BB Squats
Warmup with bar.
135 x 8
225 x 5
290 x 5
290 x 5
290 x 5
290 x 5
290 x 5

Leg Press
360 x 10
450 x 10
540 x 8

Good Mornings
Warmup with bar.
95 x 8
95 x 8
95 x 10

I had literally never done these before tonight. Kept the weight light to get the form down solid.

Seated Calf Extensions
160 x 15 (Failure)
160 x 15 (Failure)
160 x 15 (Failure)
160 x 15 (Failure)

Crunches
20
20
20
20

DB Wrist Curls
25 x 15 (Failure)
25 x 15 (Failure)

Pump/Rage/Nitro pre, Nitro and BCAA/Gatorade mix post-workout. Whole food about 45-60 minutes afterwards.

Same as usual, which is of course good!

Stone_Ghost
03-29-11, 6:37 pm
Lookin good brudder.

Phil800101
03-30-11, 3:08 am
Lookin good brudder.

Thanks my man! Just doing my best.

Phil800101
03-31-11, 2:18 am
Day 15

Evening

Bench Day

Flat BB Bench Press
Warmup with bar/stretch
135 x 8
135 x 8
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

CGBP
135 x 8
135 x 8
135 x 8

Seated DB Shoulder Press
40s x 8
40s x 10
40s x 8

Seated Machine Pushdowns
120 x 10
150 x 10

Kneeling Cable Rope Crunches
100 x 20
100 x 20
100 x 20
100 x 20

*Phil: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed. Grip work with Heavy Grip grippers during Phil.

Pump/Rage/Nitro pre, Nitro in between weights and Phil, BCAA/Gatorade mix during cardio. Whole food afterwards.

Damn this felt good.

*Note: Cardio is now also known as "Phil." See post #1251 and subsequent discussion in Nix0r's journey for explanation. http://forum.animalpak.com/showthrea...-Nix-s-Journey

Phil800101
04-01-11, 11:29 pm
Day 16

Evening

Deadlift Day

BB Deads
135 x 8
225 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5

BB Rows
135 x 8
155 x 8
175 x 6

Assisted Pull-Ups
1 set x Failure

Hyperextensions
BW x 10
BW x 10
BW x 10

BB Curls
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Abench Crunches
20
20
20
20

Reverse BB Curls
Bar x 20 (Failure)
Bar x 20 (Failure)

Phil: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed.

Pump/Rage/Nitro pre, Nitro in between weights and Phil, BCAA/Gatorade mix during Phil. Whole food afterwards.

Same as usual, which means awesome.

Phil800101
04-01-11, 11:34 pm
So, next week will be an off week. My dad and I are taking a mini-vacation out to Gettysburg, PA next week, leaving early Wednesday and coming back on Saturday. I'll be out of town this weekend at a shoot, on Monday my brother and I are going to the Brewers home opener, and I have a test on Tuesday. So, rather than try to jam in some rushed sessions or try and train on the road I figure I'll just take the week off.

After today I'm laying off Pump and Rage for a week. Just sticking with the Pak/Flex/Omega/Nitro/PM. Starting next Sunday, I'm starting a sick stack to really take things up a notch:

Pak
Flex
Omega
Cuts
Stak
Pump
Rage
Nitro
PM
Uni-Liver
Beef Aminos
Egg Aminos
BCAA Stack
Pro & Oats

Timing will be as follows:

Cuts - Upon wakening, prior to AM Phil. Second pack 4-6 hours later.
BCAA Stack/Gatorade - During AM Phil.
Pak - With breakfast (Pro & Oats)
Omega - Lunch
Flex - Dinner
Stak - 45 minutes prior to workout.
Pump - 30 minutes prior to workout.
Rage - 15 minutes prior to workout.
Nitro - Immediately preworkout. Also after weights and before Phil.
BCAA/Gatorade - During postworkout Phil.
Uni-Liver - 4 tabs, 3x daily, with food. In between bigger meals.
Beef Aminos - 4 tabs, 3x daily, with food. In between bigger meals.
Egg Aminos - 2 tabs, 3x daily, with food. In between bigger meals.
PM - 30-60 minutes prior to sleep.

On Phil-only days, I will take the Stak 45 minutes prior to the dreadmill, Cuts 30 minutes prior, Pump (minus red pill) 15 minutes prior, and Nitro immediately pre and post. No Rage or second serving of BCAA/Gatorade on these days. Off days will be timed like this, but with only one packet of Nitro. No Pro & Oats or BCAA/Gatorade on off days either.

I will still be taking my Vitamin C, Fiber, and Probiotics/Digestive Enzymes as per usual.

Training will be the same.

I think this is going to be fucking crazy. I am already burning off fat, I can see it in the mirror and my clothes are fitting looser. And yet my strength has not been diminished. I think with this stack the results will only be better. As I said, I'm starting the supps next Sunday so that I'll have some in my system already when I unleash all hell come the next day...

Mr. Dead
04-04-11, 12:36 pm
Sweet lookin' stack, there...!!!

Phil800101
04-05-11, 2:41 pm
Sweet lookin' stack, there...!!!

Thanks Chris! I think it is going to be insane.

Phil800101
04-12-11, 1:47 am
Day 17

Evening

Squat Day

Stretched

BB Squats
Warmup with bar.
135 x 8
225 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

Leg Press
450 x 10
540 x 9
630 x 8

Good Mornings
Warmup with bar.
100 x 8
100 x 10
100 x 8

Seated Calf Raises (Slow; To Failure)
100 x 15
100 x 15
100 x 15
100 x 15

Abench Crunch
20
20
20
20

Seated Grip Machine
100 x 15 (Failure)
100 x 15 (Failure)

Phil: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed.

Stak/Pump/Rage/Nitro pre, Nitro in between weights and Phil, BCAA/Gatorade mix during Phil. Whole food afterwards.

My legs are fucking sore, and I am loving it!

DanTheMan
04-12-11, 2:59 pm
Day 17

Evening

Squat Day

Stretched

BB Squats
Warmup with bar.
135 x 8
225 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

Leg Press
450 x 10
540 x 9
630 x 8

Good Mornings
Warmup with bar.
100 x 8
100 x 10
100 x 8

Seated Calf Raises (Slow; To Failure)
100 x 15
100 x 15
100 x 15
100 x 15

Abench Crunch
20
20
20
20

Seated Grip Machine
100 x 15 (Failure)
100 x 15 (Failure)

Phil: Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed.

Stak/Pump/Rage/Nitro pre, Nitro in between weights and Phil, BCAA/Gatorade mix during Phil. Whole food afterwards.

My legs are fucking sore, and I am loving it!

squatting on national chest day is the best feeling in the world... kids stay out of your squat racks :) nice phily!

Phil800101
04-12-11, 3:24 pm
squatting on national chest day is the best feeling in the world... kids stay out of your squat racks :) nice phily!

Thanks bro! Oh yes indeed.

Stone_Ghost
04-12-11, 4:05 pm
Looks solid. Gotta go with dude there, squattin on mondays when everyone else is doin bench, all the folks stop and watch. Still dont know how you do the good mornings though, friggen HATE that exercise, much rather deadlift.

So I guess the rage is goin good for ya eh? Im takin the week off of it , back to whatever samples i have around the house and kick it off again on monday to see if there are any changes. Do you notice you sweat more on this stuff or am i the only one?

Phil800101
04-12-11, 4:15 pm
Looks solid. Gotta go with dude there, squattin on mondays when everyone else is doin bench, all the folks stop and watch. Still dont know how you do the good mornings though, friggen HATE that exercise, much rather deadlift.

So I guess the rage is goin good for ya eh? Im takin the week off of it , back to whatever samples i have around the house and kick it off again on monday to see if there are any changes. Do you notice you sweat more on this stuff or am i the only one?

Thanks my man! Oh yeah...still getting used to them myself, but they work.

Yeah, I didn't take any on my off week. I do think I sweat more.

Phil800101
04-14-11, 1:01 pm
Day 18

Evening

Bench Day

Stretched

BB Bench Press
Warmup with bar
135 x 8
135 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

CGBP
135 x 10
135 x 10
135 x 8

Seated DB Shoulder Press
40s x 8
40s x 8
40s x 8

Rope Tricep Pushdowns
130 x 10
130 x 10

Kneeling Cable Rope Crunches
100 x 20
100 x 20
100 x 20
100 x 20

Standing Behind-The-Back Wrist Curls
Bar x 30 (Failure)
Bar x 30 (Failure)

Stak/Pump/Rage/Nitro pre and post. Whole food afterwards.

G Diesel
04-14-11, 3:31 pm
The new stack is way "EXTRA" and the legs and push days were strong. Nice.

Crush it, Phil.

Peace, G

Phil800101
04-15-11, 3:20 am
Thanks G! Appreciate the support bro. Will do, that is the plan!

DanTheMan
04-17-11, 10:59 am
lookin real solid in here phil!

Phil800101
04-20-11, 1:46 am
lookin real solid in here phil!

Thanks bro! Doing my best.

Phil800101
04-20-11, 5:19 am
Day 19

Evening

Deadlift Day

BB Deadlifts
135 x 8
225 x 5
330 x 5
330 x 5
330 x 5
330 x 5
330 x 5

BB Rows
135 x 8
155 x 8
175 x 6

Machine Hypers
150 x 15
180 x 15
210 x 10

BB Curls
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

BB Reverse Wrist Curls
20
20

Crunches
25
25
25
25

Stak/Pump/Rage/Nitro pre and post. Whole food afterwards.

This kicked my ass. I was spent afterwards. Felt good though.

Phil800101
04-20-11, 5:29 am
Day 20

Evening

Squat Day

Stretched

BB Squats
Warmup with bar.
135 x 8
225 x 5
305 x 5
305 x 5
305 x 5
305 x 5
305 x 5

Leg Press
450 x 10
540 x 9
630 x 8

Stiff-Legged Deadlifts
135 x 10
165 x 9
195 x 8

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

Abench Crunches
25
25
25
25

Phil

Incline Dreadmill

15 Minutes, 5 Incline, 3.4 Speed (Cut short by having to run to the can to be honest).

Stak/Pump/Rage/Nitro pre. Nitro after weights and before Phil. BCAA/Gatorade mix during Phil. Whole food afterwards.

Killed it tonight. 305 felt fucking heavy. I was feeling like I was going to puke pretty much the entire workout, I must be doing something right.

Phil800101
04-22-11, 2:34 am
Day 21

Evening

Bench Day

Stretch

Flat BB Bench Press
Warmup with bar.
135 x 8
135 x 5
215 x 5
215 x 5
215 x 5
215 x 4 (Could have had 5, but "waved myself off" on the 5th since I didn't have a spot. I just wasn't confident).
215 x 5+3(assisted/forced).
215 x 1

Flat DB Press
50s x 10
55s x 9
60s x 7

Seated DB Shoulder Press
30s x 10
35s x 9
40s x 8

Floor Skullcrushers
60 x 10
60 x 10

Crunches
25
25
25
25

Seated BB Wrist Curls
Bar x 20
Bar x 20

Phil

Incline Dreadmill

45 Minutes, 5 Incline, 3.4 Speed

Stak/Pump/Rage/Nitro pre. Nitro after weights and before Phil. BCAA/Gatorade mix during Phil. Whole food afterwards.

Should have sucked it up and gotten a spotter for the fourth set on bench. However, the only guy around at this time was this total tool who thinks he knows everything (he's said stupid shit to me before) and I always see him giving people advice. He's a big dude and all, and he seems to know what he's doing, but that doesn't hide or excuse the fact that he comes off like a total tool. Remember Snow? He looks like him, only bigger. No bullshit, lol. Anyway, getting back to my point, I refuse to EVER ask this douche for a spot, let alone I stroke his ego. Once another dude was around I asked without hesitation.

For those who don't remember Snow, or are too young, here's a little help:

http://en.wikipedia.org/wiki/Snow_%28musician%29

http://3.bp.blogspot.com/_r4TzZPyyD-c/S0dWLqhbIDI/AAAAAAAAAf8/bweSQVQ1Zbw/s400/snow_ds.jpg

Stone_Ghost
04-22-11, 4:54 pm
Solid work bro. I hear ya on the whole spot thing, same thing hapened to me last night at my gym. But fuck em, let em be a hater and dont stroke his ego like ya said. And if he is one of those guys who thinks he knows everything , well tell him to get on the forum and actually learn some shit.

I aint the biggest in the gym but i got some experience, the only time i offer advice is when i see a rookie doing something that will end up causing injury. Wish i had guys around to offer PROPER advice when i started, might not of beat my shoulder to pieces.

Keep Ragin'

Phil800101
04-22-11, 5:32 pm
Solid work bro. I hear ya on the whole spot thing, same thing hapened to me last night at my gym. But fuck em, let em be a hater and dont stroke his ego like ya said. And if he is one of those guys who thinks he knows everything , well tell him to get on the forum and actually learn some shit.

I aint the biggest in the gym but i got some experience, the only time i offer advice is when i see a rookie doing something that will end up causing injury. Wish i had guys around to offer PROPER advice when i started, might not of beat my shoulder to pieces.

Keep Ragin'

Thanks bro! Yeah, I hear ya. I'm the same way, I've said a few things to people over the years, but pretty much always when I see them doing something that would lead to injury.

Lol, I know. I was almost laughing when he was watching these dudes do skullcrushers and kept calling it "narrow bench." Seriously, wtf?

DanTheMan
04-24-11, 12:15 am
lol, dreadmill :P

Phil800101
04-25-11, 11:44 am
lol, dreadmill :P

I stole the term, lol. I think hjayss was the first person I saw use it.

Mr. Dead
04-25-11, 12:01 pm
Great... Now I have "Informer" stuck in my head now... Otherwise, though, lookin' good...!!!

DANO
04-25-11, 12:05 pm
lol, dreadmill :P

I am going to start calling it the "Philmill" in here!


Thanks bro! Yeah, I hear ya. I'm the same way, I've said a few things to people over the years, but pretty much always when I see them doing something that would lead to injury.

Lol, I know. I was almost laughing when he was watching these dudes do skullcrushers and kept calling it "narrow bench." Seriously, wtf?

When I was in the gym, and I saw people diong stupid stuff, I would give friendly advice, and most times they would ARGUE with me!?!...

Stone_Ghost
04-25-11, 1:09 pm
Come on Dano, you been in this long enough to know that even if you give someone verifiable proof to back up your claims they still think they know everything and will argue til the end.

DANO
04-25-11, 1:15 pm
Come on Dano, you been in this long enough to know that even if you give someone verifiable proof to back up your claims they still think they know everything and will argue til the end.

haha.. Yep, just like the guy who was "benching" with his first three fingers inside the knurling, saying that he was hitting his chest only?!?!? I just let him go about his business from then on...

Phil800101
04-26-11, 12:51 am
Great... Now I have "Informer" stuck in my head now... Otherwise, though, lookin' good...!!!

You're welcome buddy. Thanks Dead!


I am going to start calling it the "Philmill" in here!



When I was in the gym, and I saw people diong stupid stuff, I would give friendly advice, and most times they would ARGUE with me!?!...

I hate Phil.

Gotta love people.


Come on Dano, you been in this long enough to know that even if you give someone verifiable proof to back up your claims they still think they know everything and will argue til the end.

Lol, yup.


haha.. Yep, just like the guy who was "benching" with his first three fingers inside the knurling, saying that he was hitting his chest only?!?!? I just let him go about his business from then on...

Geez...

Phil800101
04-26-11, 12:52 am
Day 22

Afternoon

Deadlift Day

Stretched

BB Deadlifts
135 x 8
225 x 3
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5

Seated Plate-Loaded Iso-Rows
70 x 8
80 x 7
90 x 6

Hyperextensions
BW x 10
BW x 10
BW x 10

Assisted Pull-Ups
4
5
3
Wanted more, but I was gassed.

Stak/Pump/Rage/Nitro pre and post. Whole food afterwards.

Phil800101
04-26-11, 1:00 am
Deadlifts should have been 225 x 5 for the second set.

Phil800101
04-27-11, 12:49 am
Day 23

Early Evening

Squat Day

Stretched

BB Squats
Warmups with bar.
135 x 8
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Leg Press
450 x 10
450 x 10
450 x 10

SLDL
135 x 10
135 x 10
135 x 10

Seated Calf Raises (Slow)
90 x 15
90 x 15
90 x 15
90 x 15

Abench Crunch (1 Second Pause At Top Of Each Rep)
25
25
25
25

Phil

Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed. Did work with Heavy Grip grippers during Phil.

Stak/Pump/Rage/Nitro pre. Nitro after weights and before Phil. BCAA/Gatorade mix during Phil. Whole food afterwards.

Phil800101
04-29-11, 4:57 pm
Day 24

Early Evening

Bench Day

Stretched

Flat BB Bench Press
Warmups with bar.
135 x 8
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

CGBP
135 x 10
135 x 10
135 x 8, then 2 forced

Seated BB Shoulder Press
Warmups with bar.
95 x 10
95 x 8
95 x 9, then 1 forced.

Seated Tricep Pushdown Machine
150 x 10
150 x 10

Standing BTB BB Wrist Curls
Bar x 20
Bar x 20

Kneeling Cable Crunches (1 Second Pause At Bottom Of Rep)
100 x 25
100 x 25
100 x 25
100 x 25

Phil

Indoor Track, 30 Minutes.

Walked fast most of the time, ran/jogged a few laps here and there. Just testing myself out...

Stak/Pump/Rage/Nitro pre. Nitro after weights and before Phil. BCAA/Gatorade mix during Phil. Whole food afterwards.

Bruiser
04-30-11, 7:40 am
Looking good man. The sessions look like they keep getting longer and longer. Keep that up and you might be ready for me at the next ABC Event! lol If you want a good workout, come help me move! Have a good weekend.

J Wong
04-30-11, 12:35 pm
Solid work!

Stone_Ghost
04-30-11, 1:08 pm
Looking good man. The sessions look like they keep getting longer and longer. Keep that up and you might be ready for me at the next ABC Event! lol If you want a good workout, come help me move! Have a good weekend.

Shit Bruiser, you get the right ingredients, ya know, couple of cases, few pizzas, not only will i help ya move but ill even piggy back you to your new house.

Stone_Ghost
04-30-11, 1:09 pm
Lookin good in here Phil. Keep at 'er

Phil800101
04-30-11, 1:14 pm
Looking good man. The sessions look like they keep getting longer and longer. Keep that up and you might be ready for me at the next ABC Event! lol If you want a good workout, come help me move! Have a good weekend.

Thanks bro! Not longer so much as I'm hitting it harder. Um...no thanks, lol. You too!


Solid work!

Thanks boom! I am feeling it today.


Shit Bruiser, you get the right ingredients, ya know, couple of cases, few pizzas, not only will i help ya move but ill even piggy back you to your new house.

That does sweeten the pot a bit...


Lookin good in here Phil. Keep at 'er

Thanks my man! Will do.

Phil800101
04-30-11, 8:35 pm
Day 25

Late Afternoon

Deadlift Day

Stretched

BB Deadlifts
135 x 8
225 x 5
340 x 5
340 x 5
340 x 5
340 x 5
340 x 5

BB Rows
135 x 8
135 x 8
135 x 8

Machine Hypers
150 x 15
150 x 15
150 x 15

Trap Bar Shrugs (Bar is very light. I have no clue what it weighs, so weight listed is for plates.)
150 x 8
150 x 8
150 x 8

Machine Preacher Curls (~30 Second Rest Between Sets.)
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Flutter Kicks/Leg Lifts (Superset; Static Hold 6" From Ground)
25; 10 Seconds
25; 10 Seconds
25; 10 Seconds
25; 10 Seconds

BB Reverse Wrist Curls
Bar x 15
Bar x 15

Stak/Pump/Rage/Nitro pre, Nitro and BCAA/Gatorade mix immediately post. Protein shake one hour later.

Carrnage
04-30-11, 8:37 pm
Nice work goin on in here!

Phil800101
04-30-11, 8:37 pm
Nice work goin on in here!

Thanks my man! Just doing my best to keep on killing it.

Phil800101
05-04-11, 3:34 am
Day 26

Evening

Squat Deload

BB Squats
Warmup with bar.
135 x 8
225 x 5
225 x 5
225 x 5

Leg Press
360 x 8
360 x 8

SLDL
115 x 8
115 x 8

Seated Calf Raises
90 x 12
90 x 12
90 x 12

Seated Grip Machine
75 x 12
75 x 12

Abench Crunches (1 Second Pause At Top)
15
15
15

Pump/Rage/Nitro pre, Nitro post as well. Whole food about one hour later.

Phil800101
05-05-11, 12:42 am
Day 27

Evening

Bench Deload

Stretch

Flat BB Bench
Warmup with bar.
135 x 8
165 x 5
165 x 5
165 x 5

CGBP
115 x 8
115 x 8

Seated BB Shoulder Press
75 x 8
75 x 8

Rope Tricep Pushdowns
100 x 10

Standing BTB BB Wrist Curls
Bar x 12
Bar x 12

Flutter Kicks
20
20
20

Phil

Incline Dreadmill

30 Minutes, 5 Incline, 3.4 Speed.

After that we played "21"...ended up only going to 11 which took about fifteen minutes, we were both gassed. I was sweating and panting, on top of losing 11 to 4...I need to work on my game, lol.

Pump/Rage/Nitro pre, Nitro post as well. BCAA/Gatorade mix during Phil. Whole food about one hour later.

Bruiser
05-05-11, 7:53 am
I guess you better up that dreadmill time to 60 minutes, eh? lol

Phil800101
05-05-11, 10:27 am
I guess you better up that dreadmill time to 60 minutes, eh? lol

Oh fuck no! Lol, I'll just crank up the speed.

Mr. Dead
05-05-11, 6:32 pm
I guess you better up that dreadmill time to 60 minutes, eh? lol


Oh fuck no! Lol, I'll just crank up the speed.

Do I hear... Up the dreadmill time to 60 minutes... And crank up the speed...???

Phil800101
05-06-11, 3:45 am
Do I hear... Up the dreadmill time to 60 minutes... And crank up the speed...???

Oh double-fuck no! No no no no no, lol. I'll keep the time at 30 and just increase the speed. Don't scare me like that...(shudders)...

Bruiser
05-06-11, 7:36 am
Was that 60 minutes and "double the speed"? Damn! You're the man Phil.

Stone_Ghost
05-06-11, 8:52 am
Wow Phil I cant believe youre gonna double the speed AND go for 60 minutes..........just so you know bro its now 3 on 1 ,so you are out voted and therefore have to do it, LOL.

DANO
05-06-11, 1:58 pm
Wow Phil I cant believe youre gonna double the speed AND go for 60 minutes..........just so you know bro its now 3 on 1 ,so you are out voted and therefore have to do it, LOL.

4-1...in favor of more phil...

Phil800101
05-07-11, 2:01 pm
Was that 60 minutes and "double the speed"? Damn! You're the man Phil.


Wow Phil I cant believe youre gonna double the speed AND go for 60 minutes..........just so you know bro its now 3 on 1 ,so you are out voted and therefore have to do it, LOL.


4-1...in favor of more phil...

(Sticks fingers in ears) La la la la la...I'm not listening....la la la la la....lol.

Bruiser
05-07-11, 3:12 pm
(Sticks fingers in ears) La la la la la...I'm not listening....la la la la la....lol.

Even with your fingers in your ears, can you still hear that? It's the sound of the Dreadmill kicking your ass!! lol

Phil800101
05-09-11, 12:16 am
Even with your fingers in your ears, can you still hear that? It's the sound of the Dreadmill kicking your ass!! lol

http://www.youtube.com/watch?v=WWaLxFIVX1s

Phil800101
05-09-11, 12:23 am
Day 28

Evening

Deadlift Deload

Rack Pulls
Warmup with bar.
135 x 8
225 x 5
225 x 5
225 x 5

BB Rows
115 x 8
115 x 8

Back Extension Machine
120 x 20
120 x 20

DB Shrugs
60s x 15
60s x 15

BB Curls
60 x 5
60 x 5
60 x 5

Crunches
20
20
20

Pump/Rage/Nitro pre, Nitro and BCAA/Gatorade mix post. Whole food about one hour later.

Bruiser
05-09-11, 8:53 am
Thank God you're back! I was worried that you took us serious about the dreadmill and it killed you! lol Nice deloading bro.

Phil800101
05-09-11, 10:27 am
Thank God you're back! I was worried that you took us serious about the dreadmill and it killed you! lol Nice deloading bro.

Thanks my man! Lol, nope, nothing is going to stop me.

Phil800101
05-10-11, 1:53 am
Day 29

Evening

Squat Day

BB Squats
Warmup with bar.
135 x 8
225 x 3
315 x 1
405 x 1
425 x 1 (Tied PR)
435 x 1 (Slight assist getting out of the hole, smoked it on the way up.)

Leg Press
400 x 15
400 x 15

SLDL
135 x 15
135 x 15

Leg Press Calf Raises
400 x 50
400 x 30

Seated Grip Machine
80 x 25 (Slow)

Abench Crunch
25 (Slow)
25 (Slow)
25 (Slow)

Pump/Rage/Nitro pre, Nitro post as well. Whole food about 45 minutes later.

Killed it tonight. After the squats, burned through the rest of the work in about 25 minutes. Felt like I was going to puke, ha ha. I think after my next 8-9 week cycle I'll be hitting over 450 for a single for sure.

Theory for this week is to go balls-out on the main lift, and then quick and nasty on the accessory work with lighter weight. I'm focusing on tying or breaking PRs on the big 3, so I don't want to burn myself out going heavy with the other work.

Phil800101
05-12-11, 3:06 am
Day 30

Evening

Bench Day

Flat BB Bench
Warmup with bar.
135 x 3
135 x 3
185 x 1
225 x 1
275 x 1
285 x 1 (Slight, slight assist).
295 x 1 (Forced)

Flat DB Press
40s x 25

Seated DB Shoulder Press
30s x 20

Rope Tricep Pushdowns
80 x 20

Behind-The-Back BB Wrist Curls
Bar x 35

Crunches
40
40

Phil

Basketball, roughly 30 Minutes.

Played 21 with Thomas, Nick, and Chad. Not too intense, but Phil nonetheless.

Pump/Rage/Nitro pre, Nitro post as well. BCAA/Gatorade mix during Phil. Whole food about 45 minutes later.

Bruiser
05-12-11, 10:05 am
Nice push day. Your bench is looking real solid. Congrats on tying yor squat PR and pushing past it with a slight assist. Keep it up bro.

Phil800101
05-12-11, 4:48 pm
Nice push day. Your bench is looking real solid. Congrats on tying yor squat PR and pushing past it with a slight assist. Keep it up bro.

Thanks bro! Now it's time to work on setting new PRs.

Mr. Dead
05-12-11, 4:55 pm
How much Mr. Dead did ya do on Wednesday...???

Phil800101
05-12-11, 5:18 pm
How much Mr. Dead did ya do on Wednesday...???

None. I did do some Phil though, lol.

I propose we compromise, with Mr. Dead Phil.

Mr. Dead
05-12-11, 5:22 pm
None. I did do some Phil though, lol.

I propose we compromise, with Mr. Dead Phil.

*LOL* That works...

Phil800101
05-12-11, 5:31 pm
*LOL* That works...

And so it begins.

Phil800101
05-15-11, 4:49 am
Day 31

Evening

Deadlift Day

BB Deadlifts
135 x 8
225 x 3
315 x 1
405 x 1
500 x 1 (Tied PR,old PR was with straps though.)
525 x 0 (Bar barely moved, I was smoked.)

BB Rows
95 x 15
95 x 18

Machine Hypers
120 x 20
120 x 20

DB Shrugs
50s x 20
50s x 20

Seated Hammer Curls
20s x Failure
20s x Failure

Flutter Kicks
40
40

Bruiser
05-16-11, 7:58 am
Solid session. But where is the 120 minutes of Mr. Dead Phil at 4X? WTF!?!?! lol

Phil800101
05-16-11, 2:10 pm
Solid session. But where is the 120 minutes of Mr. Dead Phil at 4X? WTF!?!?! lol

Thanks my man! Gave myself a break, lol.

Stone_Ghost
05-16-11, 7:20 pm
So i was at the gym tonight benchin like 900lbs or something like that, ya know, just a warm up, and I thought to myself" Hows ol' Phils Training going? "

Lookin good man. However after readin what you been doin , now gotta get back to the grind to catch up.

Phil800101
05-16-11, 10:24 pm
So i was at the gym tonight benchin like 900lbs or something like that, ya know, just a warm up, and I thought to myself" Hows ol' Phils Training going? "

Lookin good man. However after readin what you been doin , now gotta get back to the grind to catch up.

Lol, thanks my man! I'm just doing my best to make things happen.

Stone_Ghost
05-16-11, 11:15 pm
Well man it seems ya got it on the go. that 500lb dead is lookin wicked. Cant wait to get back there and then some.

Phil800101
05-17-11, 3:31 am
Well man it seems ya got it on the go. that 500lb dead is lookin wicked. Cant wait to get back there and then some.

Thanks again bro! Hell yeah man, I bet...no doubt you've been killing it in the gym as well.

Stone_Ghost
05-17-11, 3:26 pm
Yeah man been doin my thing. Just cant wait to get back on a bulk cycle and start scaring the kids again.

Phil800101
05-18-11, 3:34 am
Yeah man been doin my thing. Just cant wait to get back on a bulk cycle and start scaring the kids again.

Cool. Lol, hell yeah!

Phil800101
05-26-11, 1:52 am
Drove out to Virginia for N-SSA nationals last week. About a 620 mile trip, one-way. Didn't get any sleep the night before (went to a concert and had to get up early, so said fuck it and stayed up), but did sleep lightly for an hour or two in the car. I drove the last leg, and it was my first time pulling a trailer. Ever. Driving a Tahoe that I'm not used to in the first place.

I got behind the wheel and popped my Rage. Started driving somewhere on the PA turnpike about an hour or two West of Breezewood, right in the midst of some nice hills and a literally blinding rainstorm that rolled in. Route was from the PA turnpike to 70 East to 522 all the way to Winchester, VA (if anyone is familiar). A lot of hills to say the least. Rage did it's duty, I was awake, alert, and focused, despite my lack of sleep. Needless to say Rage is the shit!

Phil800101
05-26-11, 1:55 am
Day 33

Evening

Due to a fucked-up week time-wise, not doing the usual 5x5 this week. Same for next week due to the same reasons. Just doing a push/pull kinda thing, did push tonight and then balled afterwards for my Mr. Dead Phil. Didn't keep track of numbers or anything.

Pump/Rage/Nitro pre, Nitro post as well.

Bruiser
05-26-11, 8:13 am
Glad to see you're back. Hope you had a good trip.

Phil800101
05-26-11, 12:08 pm
Glad to see you're back. Hope you had a good trip.

Thanks bro! Good to be back. It was awesome, as always.

Stone_Ghost
05-26-11, 12:16 pm
was wonderin where you been?

Phil800101
05-26-11, 12:21 pm
was wonderin where you been?

I was out of town and off last week. Went to a concert last Tuesday, then off to Virginia for N-SSA nationals from Wed-Mon. Good to be back.

Mr. Dead
05-26-11, 6:34 pm
Mr. Dead Phil sucks...

Phil800101
05-27-11, 12:59 am
Mr. Dead Phil sucks...

Yes. Yes it does.

Phil800101
05-27-11, 1:01 am
Day 34

Evening

Did pull work tonight. Didn't keep track of numbers or sets.

Pump/Rage/Nitro pre, Nitro post as well.

Phil800101
06-01-11, 2:56 am
Day 35

Evening

Did push work tonight. Didn't keep track of numbers or sets.

Pump/Rage/Nitro pre, Nitro post as well.

Bruiser
06-01-11, 8:36 am
So when are you guys holding your next Chi-Town ABC? I'd love to come down and meet everybody. Plus I haven't worn my new Packer's Super Bowl jersey yet, and where better to show it off?

Phil800101
06-01-11, 1:09 pm
So when are you guys holding your next Chi-Town ABC? I'd love to come down and meet everybody. Plus I haven't worn my new Packer's Super Bowl jersey yet, and where better to show it off?

Not sure...we'd definitely love to have ya though! Ooh, better watch it, lol.

DanTheMan
06-01-11, 8:32 pm
glad to have you back philly.. still grinding right?? no slacking!

Phil800101
06-02-11, 2:02 am
glad to have you back philly.. still grinding right?? no slacking!

Thanks bro! Good to be back. Yeah, more or less...next week shit gets real again.

Phil800101
06-02-11, 2:02 am
Day 36

Evening

Did pull work tonight. Didn't keep track of numbers or sets.

Pump/Rage/Nitro pre, Nitro post as well.

shortstack
06-02-11, 3:05 pm
That was a crazy road trip brother. I used the Rage as a pick me up on my way back from the last Classic..good stuff.

Keep at it brother and I'll see you guys over in Chi town some time this summer.

Jeremy

Phil800101
06-03-11, 11:11 pm
That was a crazy road trip brother. I used the Rage as a pick me up on my way back from the last Classic..good stuff.

Keep at it brother and I'll see you guys over in Chi town some time this summer.

Jeremy

Thanks brother! It was a great time, as always. Yup, works well. Will do...definitely, I'm looking forward to it.

Phil800101
06-07-11, 10:11 am
Day 37

Evening

Squat Day

BB Squats
Warmup with bar.
135 x 8
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Leg Press
450 x 10
540 x 9
630 x 8

SLDL
135 x 10
185 x 9
225 x 8

Powersquat Calf Raises (Slow, To Failure)
90 x 25
90 x 15
90 x 17
90 x 18

Seated Grip Machine (Slow, To Failure)
80 x 20
80 x 20

Crunches (Slow, Held Squeeze At The Top)
15
15
15
15

Stak/Pump/Rage/Nitro Pre, Nitro and BCAA/Gatorade Mix Post. Whole food 45 minutes later.

Phil800101
06-09-11, 1:45 pm
Day 38

Evening

Bench Day

Flat BB Bench Press
Warmup with bar.
135 x 8
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB CGBP
40s x 8
40s x 8
40s x 10

Seated BB Military Press
Warmup with bar.
115 x 8
135 x 6
135 x 5
95 x 8

Rope Tricep Pushdowns
100 x 10
100 x 10

Crunches
15
15
15
15

Mr. Dead Phil

Incline Dreadmill

35 Minutes, 3.5 Speed, 5.0 Incline

Stak/Pump/Rage/Nitro Pre, Nitro and BCAA/Gatorade Mix Post. Whole food 60 minutes later.

Bruiser
06-09-11, 1:49 pm
Nice work man. Lot's of volume.

Phil800101
06-09-11, 1:50 pm
Nice work man. Lot's of volume.

Thanks broski! I was pretty spent afterwards.

Phil800101
06-10-11, 11:36 pm
Day 39

Evening

Deadlift Day

BB Deadlifts
135 x 8
245 x 5
340 x 5
340 x 5
340 x 5
340 x 5
340 x 5

BB Rows
135 x 8
135 x 8
135 x 8

Machine Hyperextensions
150 x 10
150 x 12
150 x 15

Trap-Bar Shrugs
180 x 10
180 x 10
180 x 10

Ez-Bar Curls
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Crunches
15
15
Got this really severe abdominal cramp at this point, so I stopped. Passed pretty quickly and I was ok. Weird.

Mr. Dead Phil

Incline Dreadmill

30 Minutes, 3.5 Speed, 5.0 Incline

Phil800101
06-14-11, 1:15 am
Day 40

Evening

Squat Day

BB Squats
Warmups with bar.
135 x 8
225 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5

Leg Press
540 x 10
630 x 9
720 x 8

Leg Press Calf Raises (Slow reps with pause at top).
360 x 15
360 x 15
360 x 15
360 x 15

SLDL
135 x 10
135 x 10
135 x 10
135 x 10

Crunches (Slow, with good squeeze and pause at contraction).
15
15
15
15

Stak/Pump/Rage/Nitro Pre, Nitro and BCAA/Gatorade Mix Post. Whole food 45 minutes later.

Bruiser
06-14-11, 8:18 am
How are you liking the BCAA/Gatorade mix? I love it. I use it 1st thing in the A.M, pre and postworkout. Except pre I add glutamine, and 1st thing in A.M. and post I add creatine and glutamine.

Phil800101
06-14-11, 3:24 pm
How are you liking the BCAA/Gatorade mix? I love it. I use it 1st thing in the A.M, pre and postworkout. Except pre I add glutamine, and 1st thing in A.M. and post I add creatine and glutamine.

I love it. I've been using it for about a year. Once this tub runs out though, I'm switching to Atomic 7, and with that I might leave out the Gatorade.

Phil800101
06-16-11, 4:09 pm
Day 41

Evening

Bench Day

Flat BB Bench
Warmups with bar.
135 x 8
185 x 5
235 x 5
235 x 5
235 x 3, 2 Forced (Pissed!)
235 x 3, 2 Forced (More Pissed!)
235 x 2, 3 Forced (Really Pissed!)

Flat DB Bench Press
50s x 10
50s x 10

Seated DB Shoulder Press
40s x 10
40s x 10
40s x 8

Smith Machine Close-Grip Floor Presses
135 x 10
135 x 10

Giant Set: Decline/Incline/Flat Hammer Strength Chest Presses (Punishment for failure)
90 x 10; 90 x 10; 90 x 3 (Hit absolute failure at this point)

Machine Tricep Pushdowns (More punishment)
120 x 15


Mr. Dead Phil

Incline Dreadmill

30 Minutes, 3.5 Speed, 5.0 Incline

Stak/Pump/Rage/Nitro Pre, Nitro after weights, BCAA/Gatorade Mix during Mr. Dead Phil. Whole food 45 minutes later.

Mr. Dead
06-16-11, 6:24 pm
Mr. Dead Phil sucks...

Phil800101
06-16-11, 10:46 pm
Mr. Dead Phil sucks...

Like a Subic Bay bargirl during fleet week.

Stone_Ghost
06-18-11, 6:12 am
Phil man lookin solid as always. Good to see someone deadliftin and squattin still besides myself. guys over here in the desert aint doin it thats for sure.

DanTheMan
06-20-11, 8:22 am
Like a Subic Bay bargirl during fleet week.

haaaaahahaha..
doing work philly. i like it i like it

Phil800101
06-21-11, 7:12 pm
Phil man lookin solid as always. Good to see someone deadliftin and squattin still besides myself. guys over here in the desert aint doin it thats for sure.

Thanks bro! Yup yup.


haaaaahahaha..
doing work philly. i like it i like it

Thanks my man! Just doing my best.

Phil800101
06-21-11, 7:13 pm
Day 42

Evening

Deadlift Day

BB Deadlifts
135 x 8
245 x 5
350 x 5
350 x 5
350 x 5
350 x 5
350 x 5

BB Rows
135 x 8
160 x 8
185 x 6

Machine Hypers
150 x 15
150 x 15
150 x 15

DB Shrugs
80s x 10
80s x 10
80s x 10

Hammer Curls
35s x 5
35s x 5
35s x 5
35s x 5
35s x 5

Crunches (Slow, with pause at top contraction.)
15
15
15
15

Mr. Dead Phil

Recumbent Bike, 30 Minutes, Interval Program Level 9


Stak/Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 45 minutes later.

Phil800101
06-22-11, 1:23 am
Day 43

Evening

Squat Day

BB Squats
Warmup with bar
135 x 8
245 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5

Leg Extensions/Seated Leg Curls (Superset)
100 x 10; 80 x 10
100 x 10; 80 x 10
100 x 10; 80 x 10
100 x 10; 80 x 10

Standing Calf Raises (Slow)
150 x 15
150 x 15
150 x 15
150 x 15

Crunches (Slow, with pause at contraction)
15
15
15
15

Leg Lifts (6" Static Hold)
20 seconds
20 seconds

Stak/Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix afterwards. Whole food 45 minutes later.

Phil800101
06-23-11, 3:16 am
Day 44

Evening

Bench Day
Warmup with bar.
135 x 8
185 x 5
235 x 4 (*Bump- Explained Below)
235 x 5, +1 assisted
235 x 4, +1 slightly assisted
235 x 4, +1 forced
235 x 3, +3 forced

CGBP
135 x 8
135 x 8
135 x 6, drop to 95 x 6

Standing BB Press
Warmup with bar
95 x 8
95 x 8
95 x 8

V-Bar Cable Pushdowns
120 x 10
120 x 10

Mr. Dead Phil

Incline Dreadmill

40 Minutes, 3.5 Speed, 5.0 Incline


Stak/Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 30 minutes later.

*Bump Explained - I didn't have a spotter for that set, and the bench I was using had two sets of rack pins...one normal, one low. Coming up on the 4th rep I banged into the lower pins pretty hard and almost lost it...I got stable and locked it out, but I could feel that I was going to get buried if I tried another rep so I racked it.

First can of Rage is gone...man this stuff lasts a long time! I am very pleased with the results, and I am even more pleased that I still have two unopened cans that I picked up at The Cage...hell yeah!

Stone_Ghost
06-24-11, 4:30 am
Lookin good fella. Think i might drop down your way when i get out of this shithole get some good trainin in.

Appollonian
06-24-11, 10:32 am
How in the world did I miss this... I guess this log is almost done?

Nice strong work in here for sure; keep it up!

Bruiser
06-24-11, 11:08 am
Looks like your cut is going good bro. I can't wait to see how good ya look by the time the ABC rolls around. Nobody will recognize you if you keep going at this rate. Keep it up bro.

Phil800101
06-24-11, 3:19 pm
Lookin good fella. Think i might drop down your way when i get out of this shithole get some good trainin in.

Thanks bro! That would be sweet.


How in the world did I miss this... I guess this log is almost done?

Nice strong work in here for sure; keep it up!

Thanks bro! I'm going to keep running it for awhile, until they tell us to stop, lol.


Looks like your cut is going good bro. I can't wait to see how good ya look by the time the ABC rolls around. Nobody will recognize you if you keep going at this rate. Keep it up bro.

Thanks my man! I hope so...will do!

Phil800101
06-28-11, 2:39 pm
Day 45

Balls-Early In The Fucking Morning

Deadlift Day

BB Deads
135 x 8
245 x 5
350 x 5
350 x 5
350 x 5
350 x 5
350 x 5

BB Rows
135 x 8
165 x 7
195 x 6

Machine Hypers
150 x 15
150 x 15
150 x 12

Plate-Loaded Machine Shrugs
90 x 10
140 x 10
180 x 10

Standing EZ-Bar Curls
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Phil800101
06-29-11, 3:55 am
Day 46

Evening

Squat Day

BB Squats
Warmup with bar.
135 x 8
245 x 5
340 x 5
340 x 5
340 x 5
340 x 5
340 x 5

Leg Press
540 x 10
630 x 9
720 x 8

Lying Leg Curls
110 x 10
130 x 9
150 x 8

Standing BW Calf Raises (Slow, with pause at top)
BW x 20
BW x 20
BW x 20
BW x 20

Crunches (Slow, with pause at top)
15
15
15
15

Flutter Kicks
25
25
25
25

Leg Lifts (6" Static Hold)
30 Second Hold


Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 5


Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 30 minutes later.

Stone_Ghost
06-30-11, 9:46 pm
Man if i even thought about a 340 squat right now im pretty sure my quads would just shit themselves.Spot on man.

Phil800101
07-09-11, 2:41 pm
Man if i even thought about a 340 squat right now im pretty sure my quads would just shit themselves.Spot on man.


Thanks bro! It was killer.

Phil800101
07-09-11, 2:41 pm
Day 47

Evening

Bench Day

Flat BB Bench
Warmups with bar
135 x 8
185 x 5
235 x 5
235 x 5
235 x 4, 1 assisted
235 x 3, 2 forced
235 x 2, 1 assisted

Flat DB Press
50s x 10
50s x 10
50s x 10

Seated DB Shoulder Press
40s x 10
40s x 10
40s x 8

Floor Skullcrushers
80 x 5
80 x 6
60 x 10

Mr. Dead Phil

30 Minutes, Incline Dreadmill, 5 Incline, 3.5 Speed

Stone_Ghost
07-10-11, 1:06 pm
yo man, how ya find doin skulls on the floor as opposed to the benches?

Phil800101
07-10-11, 6:04 pm
yo man, how ya find doin skulls on the floor as opposed to the benches?

I prefer it from the floor. Range of motion is good and much less stress on the elbows...you can't overextend like you can on a bench, but the movement still hits the triceps nice and hard.

Bruiser
07-10-11, 8:00 pm
I prefer it from the floor. Range of motion is good and much less stress on the elbows...you can't overextend like you can on a bench, but the movement still hits the triceps nice and hard.

I agree 100% with you on this. I can also go heavier from the floor because if I need to set it down quick I can do that a lot easier from the floor than on a bench. Since I train alone I like doing them this way too. Not just for safety but for the ROM as well.

Phil800101
07-11-11, 3:16 am
I agree 100% with you on this. I can also go heavier from the floor because if I need to set it down quick I can do that a lot easier from the floor than on a bench. Since I train alone I like doing them this way too. Not just for safety but for the ROM as well.

Yup, and that is definitely a good point about the safety aspect. On a related note, I love the sweat outline that I tend to leave on the floor after doing these, lol.

Chase "BIG COUNTRY" Browning
07-11-11, 3:47 am
How are things Phil?

Mr. Dead
07-11-11, 5:28 pm
Lookin' good, in here... And, BTW... Mr. Dead Phil sucks...

Phil800101
07-11-11, 8:06 pm
How are things Phil?

Going good my man, thanks for stopping by! Yourself?


Lookin' good, in here... And, BTW... Mr. Dead Phil sucks...

Thanks Chris! Yes, yes it does.

Phil800101
07-12-11, 1:53 pm
Day 48

Evening

Bench Day

BB Bench
Warmup sets with bar
135 x 8
185 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 3.5, then 1.5 assisted

CGBP
135 x 10
135 x 7, 1 forced
135 x 6, 1 forced
Bar x 20

Standing BB Press
Warmup with bar
95 x 8
95 x 8
95 x 7, then 2

Rope Tricep Pushdowns
130 x 10
130 x 9

Mr. Dead Phil

Walked on the track for 30 minutes. Jogged a little bit here and there, walked fast rest of the time.

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 60 minutes later.

Phil800101
07-15-11, 10:03 pm
Day 49

Late Afternoon

Squat Day

BB Squats
Warmups with bar.
135 x 8
245 x 5
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5

Leg Extensions
120 x 10
120 x 10
120 x 10

Lying Leg Curls
100 x 10
100 x 10
100 x 10

Seated Calf Raises (Sled)
90 x 25
90 x 25
90 x 25
90 x 25


Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 5

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 30 minutes later.

I kept the accessory work light, since I'm going to be pulling tomorrow.

Phil800101
07-17-11, 2:50 pm
Day 50

Late Afternoon

Deadlift Day

BB Deadlifts
135 x 8
245 x 5
355 x 5
355 x 5
355 x 5
355 x 4
355 x 5

BB Rows
135 x 8
135 x 8
135 x 8

Trap Bar Shrugs
90 x 10
90 x 10
90 x 10

Machine Hypers
120 x 25

Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix post. Protein shake 30 minutes later.

Stone_Ghost
07-18-11, 7:23 am
Lookin good on the DLs

Phil800101
07-19-11, 4:48 pm
Lookin good on the DLs

Thanks my man! They tore my hands up like a motherfucker, ha ha.

Phil800101
07-19-11, 4:54 pm
Day 51

Evening

Bench Day

Flat BB Bench
Warmups with bar
135 x 8
185 x 5
240 x 5
240 x 3, then 2 assisted/forced
240 x 5
240 x 5
240 x 3, then 2 assisted/forced

Seated Cable Flyes/Seated Cable Chest Press (Superset)
50 x 10; 50 x 10
50 x 10; 50 x 10
50 x 10; 50 x 6

Seated Smith Machine Shoulder Press
135 x 8
135 x 8
135 x 8

Assisted Dips
10
8


Mr Dead Phil

Played ball for about 40 minutes. 3 on 3, two games. Made one bucket and had some solid rebounds/assists in the second game. Despite playing like shit, it was a great workout.

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 30 minutes later.

Phil800101
07-21-11, 6:00 am
Day 51

Evening

Squat Day

Stretched

BB Squats
Warmups with bar.
135 x 8
245 x 5
350 x 5
350 x 5
350 x 5
350 x 5
350 x 5

Leg Extensions/Seated Leg Curls (Superset)
100 x 10; 100 x 10
100 x 10; 100 x 10
100 x 10; 100 x 10

Standing Calf Raises (Slow)
150 x 15
150 x 15
150 x 15
150 x 15

Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix post. Whole food 30 minutes later.

Originally I had planned on doing this on Tuesday, but I was just not feeling it that night. Deadlift day will be on Thursday, so like last week I kept the accessory work light due to pulling the next day.

Phil800101
07-22-11, 12:37 am
Day 52

Evening

Deadlift Day

BB Deadlifts
135 x 8
255 x 5
360 x 5
360 x 5
360 x 5
360 x 5
360 x 5

Wide Grip Cable Pulldowns/Seated Cable Rows (Superset)
120 x 10; 120 x 10
120 x 10; 120 x 10
120 x 10; 120 x 10

Plate-Loaded Machine Shrugs (Slow)
90 x 20

Machine Hypers
120 x 25

Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix post.

Bruiser
07-22-11, 7:27 am
Nice back day bro. I found out my wife works the weekend of the ABC so I'm looking for somione to watch the kids and to loan me a car so I can make it down.

Phil800101
07-22-11, 12:33 pm
Nice back day bro. I found out my wife works the weekend of the ABC so I'm looking for somione to watch the kids and to loan me a car so I can make it down.

Thanks bro! My back is sore as hell today.

Ah...I hope you can work it out and make it down, but if you can't it's totally understandable bro.

Phil800101
07-25-11, 5:30 pm
Days 53 & 54

I didn't train on either of these days. However, I did use Rage. I headed up to Wisconsin for the weekend, and I was driving solo. Only about a 3.5-4 hour drive, but on both days I was driving with less than ideal sleep beforehand to say the least. The Rage worked well, and it definitely helped me to stay awake, alert, and focused.

Phil800101
07-26-11, 12:57 pm
Day 55

Evening

Bench Day

Flat BB Bench Press
Warmups with bar
135 x 8
185 x 5
245 x 5
245 x 4, 1 forced
245 x 3, 2 forced
245 x 3, 1 assisted, 1 forced
245 x 3, 2 forced

CGBP
135 x 10
135 x 7
135 x 6

Seated BB Shoulder Press
115 x 8
115 x 8
115 x 8

Incline HS Press/Decline HS Press (Superset)
90 x 10; 90 x 6
90 x 10; 90 x 4

Assisted Dips
8

Mr. Dead Phil

Walked outside for 30 minutes.

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 60 minutes later.

Appollonian
07-26-11, 1:29 pm
Days 53 & 54

I didn't train on either of these days. However, I did use Rage. I headed up to Wisconsin for the weekend, and I was driving solo. Only about a 3.5-4 hour drive, but on both days I was driving with less than ideal sleep beforehand to say the least. The Rage worked well, and it definitely helped me to stay awake, alert, and focused.

Anytime I drive more than an hour in a sleep deprived state things can get hairy. I'm glad Rage worked well for you; I've used Shock Therapy and that worked well, but I seem to respond with more energy longer to Rage, so I might hit that up next time.

Phil800101
07-26-11, 2:07 pm
Anytime I drive more than an hour in a sleep deprived state things can get hairy. I'm glad Rage worked well for you; I've used Shock Therapy and that worked well, but I seem to respond with more energy longer to Rage, so I might hit that up next time.

Yes indeed, same here.

Phil800101
07-30-11, 5:36 am
Day 56

Evening

Back Work

Seated HS Plate-Loaded Iso-Rows
45 x 10
70 x 9
90 x 8

HS Plate-Loaded Pullovers
120 x 10
160 x 9
200 x 8

Close-Grip Cable Pulldowns
100 x 15

Seated Cable Rows
100 x 15

DB Shrugs
80s x 10
80s x 10
80s x 10

Machine Hypers
150 x 15
150 x 15
150 x 15

Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix post.

Phil800101
08-02-11, 3:06 am
Day 57

Deload-Push

Quads/Chest/Shoulders/Triceps/Calves/Abs

Didn't write anything down, just did about 4 sets of 8-12 reps for each.

Mr. Dead Phil

Took a brisk walk outside which lasted about 40 minutes.

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil. Whole food 60 minutes later.

Phil800101
08-04-11, 12:22 am
Day 58

Deload-Pull

Hamstrings/Back/Traps

Didn't write anything down, just did work.

Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix post.

Phil800101
08-07-11, 4:00 am
Day 59

Chicago ABC: Quads South - Calumet City, IL

Afternoon

BB Squats
Warmups with bar
135 x 3
235 x 3
335 x 1
435 x 1 (PR)
445 x 1 (PR)
450 x 1 (PR)

Flat BB Bench
Warmups with bar
135 x 3
135 x 3
225 x 1
290 x 1 (PR)
305 x 1 (Slight assist out of the hole)
305 x 1 (Assisted)

BB Deadlifts
135 x 3
225 x 3
325 x 1
425 x 1
525 fail
525 fail
525 fail
505 fail

Pump/Rage/Nitro Pre, Nitro post. Whole food 30 minutes later.

Phil800101
08-11-11, 2:33 am
Day 60

Evening

Bench Day

Flat BB Bench Press
Warmups with bar.
135 x 8
195 x 5
245 x 3
245 x 3
245 x 3
245 x 1
245 x 3, then 2 forced.
135 x 8

Flat DB Press
50s x 8
50s x 8
50s x 8

Flat DB Flyes
30s x 10
30s x 10
30s x 10

CGBP
135 x 10
135 x 10
135 x 4, drop to 95 x 8, drop to bar x 12

Rope Cable Pullovers
100 x 8
100 x 8
100 x 8

Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 6

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil.

Phil800101
08-11-11, 2:38 am
Day 61

Evening

Squat Day

BB Squats
Warmups with bar.
135 x 8
245 x 5
355 x 5
355 x 3
355 x 5
355 x 5
355 x 5

Leg Press
540 x 10
540 x 10
540 x 10

Seated Leg Curls
120 x 10
120 x 10
120 x 10

Standing BW Calf Raises (Slow)
15
15
15
15

Mr. Dead Phil

Recumbent Bike, 75 Minutes, Level 6

Pump/Rage/Nitro Pre, Nitro after weights, double dose of Atomic 7/Gatorade Mix during Mr. Dead Phil

Phil800101
08-18-11, 1:54 am
Day 62

Afternoon

Military Press Day

Standing BB Military Press
Warmups with bar
95 x 8
115 x 5
135 x 5
135 x 5
135 x 5
135 x 4
135 x 3

Standing DB Side Lateral Raises
30s x 8
30s x 8
30s x 8

Bent-Over DB Lateral Raises
30s x 8
30s x 8
30s x 8

Rope Tricep Pushdowns
120 x 10
120 x 10
120 x 10

Machine Tricep Extensions
75 x 10
75 x 10
75 x 10

Did some more yardio when I got home. Trimmed bushes and cut some grass. Took about 30 minutes.

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during yardio.

Phil800101
08-18-11, 1:57 am
Day 63

Late Afternoon/Early Evening

Deadlift Day

Rack Pulls
Warmups with bar
135 x 8
245 x 5
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

BB Rows
135 x 8
135 x 8
135 x 8

Trap Bar Shrugs
180 x 8
180 x 8
180 x 8

EZ-Bar Curls
70 x 8
70 x 8
70 x 8

Machine Hypers
125 x 12
125 x 12
125 x 12

Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix after weights.

Phil800101
08-18-11, 2:01 am
Day 64

Evening

Bench Day

Flat BB Bench Press
Warmups with bar.
135 x 8
195 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 4, 1 forced

Seated Cable Flyes
60 x 10
60 x 10
60 x 10

HS Incline Chest Press
90 x 10
90 x 10
90 x 10

Assisted Dips
8
8
8

Seated Machine Tricep Pushdowns
120 x 10
120 x 10
120 x 10

Saturday 08/13/11

Late Afternoon/Early Evening

Deadlift Day

Rack Pulls
Warmups with bar
135 x 8
245 x 5
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

BB Rows
135 x 8
135 x 8
135 x 8

Trap Bar Shrugs
180 x 8
180 x 8
180 x 8

EZ-Bar Curls
70 x 8
70 x 8
70 x 8

Machine Hypers
125 x 12
125 x 12
125 x 12

Pump/Rage/Nitro Pre, Nitro and Atomic 7/Gatorade Mix after weights.

Phil800101
08-18-11, 2:03 am
Day 65

Evening

Military Press Day

Standing BB Military Press
Warmups with bar
95 x 8
115 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

DB Upright Rows
35s x 8
35s x 8
35s x 8

Reverse Pec Deck
125 x 8
125 x 8
125 x 8

Rope Tricep Pullovers
120 x 8
120 x 8
120 x 8

Rope Tricep Pushdowns
120 x 8
120 x 8
120 x 8

Mr. Dead Phil

Recumbent Bike, 45 Minutes, Level 6

Pump/Rage/Nitro Pre, Nitro after weights, Atomic 7/Gatorade Mix during Mr. Dead Phil

Phil800101
09-06-11, 11:32 pm
Day 66

Evening

Bench Day

Flat DB Bench Press
25s x 8
50s x 8
75s x 5
100s x 5
90s x 5
90s x 5
90s x 5
90s x 3

Flat DB Flyes
35s x 10
35s x 10
35s x 10

Incline DB Press
30s x 16

Assisted Dips
10
10
10

Close Grip Seated Machine Press
120 x 15

Phil800101
09-06-11, 11:38 pm
Day 67

Evening

Military Press Day

Seated DB Press
25s x 8
40s x 5
55s x 5
55s x 5
55s x 5
55s x 5
55s x 6

Standing DB Side Laterals
30s x 8
30s x 8
30s x 8

Reverse Pec Deck
125 x 8
125 x 8
125 x 8

V-Bar Pullovers/Pushdowns (Superset)
120 x 8; 120 x 8
120 x 8; 120 x 8
120 x 8; 120 x 8

Machine Tricep Extenstions
60 x 20

Phil800101
09-06-11, 11:50 pm
Day 68

Evening

Bench Day

Flat DB Bench Press
30s x 8
50s x 8
75s x 5
95s x 5
95s x 5
95s x 5
95s x 4
95s x 3

Seated Cable Flyes
70 x 10
70 x 10
70 x 10

HS Incline Chest Press
90 x 10
90 x 10
90 x 10

Floor Skullcrushers
80 x 10
80 x 10
80 x 10

Assisted Dips
8
10
8

Mr. Dead Phil

Dreadmill, 30 Minutes, 3.5 Speed, Incline Level 5

Phil800101
09-06-11, 11:53 pm
Day 69

Evening

Squat Day

BB Squats
Warmups with bar.
135 x 8
245 x 5
355 x 5
355 x 5
355 x 5
355 x 5
355 x 5

Leg Extensions/Lying Leg Curls (Superset)
120 x 10; 120 x 10
120 x 10; 120 x 10
120 x 10; 120 x 10

Standing BW Calf Raises (Slow)
15
15
15
15

Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 6

Phil800101
09-06-11, 11:59 pm
Day 70

Afternoon

Military Press Day

Seated BB Military Press
Warmups with bar.
95 x 8
115 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 6

DB Upright Rows
40s x 8
40s x 8
40s x 8

Bent-Over DB Lateral Raises
40s x 8
40s x 8
40s x 8

Machine Tricep Pushdowns
150 x 10
150 x 10
150 x 10

Machine Tricep Extensions
80 x 10
80 x 10
80 x 10

Phil800101
09-07-11, 12:04 am
Day 71

Afternoon

Deadlift Day

Rack Pulls
135 x 8
255 x 5
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

T-Bar Rows
125 x 8
125 x 8
125 x 10

Plate-Loaded Pullovers
160 x 8
160 x 8
160 x 7

Plate-Loaded Machine Shrugs (Slow)
90 x 25

Machine Hypers
150 x 100

Yardio

Cut Grass, 60+ minutes.

Phil800101
09-07-11, 8:27 pm
Day 72

Late Afternoon

Bench Day

Flat DB Bench Press
25s x 8
50s x 8
75s x 5
100s x 5
100s x 4, 1 assisted
100s x 4, 1 assisted
100s x 3, 2 forced
100s x 3, 1 assisted, 1 forced

Flat DB Flyes
40s x 10
40s x 8
40s x 8

Assisted Dips
7
5
7

Rope Cable Pullovers
80 x 10
80 x 8

Mr. Dead Phil

Walking, 31 minutes. I walked home from my friend's house, lugging my gym bag. Timed it with a stopwatch on my phone. It was good.

Pump/Rage/Nitro Pre, Nitro After Weights, Atomic 7/Gatorade Mix During Mr. Dead Phil

Phil800101
09-20-11, 3:56 am
Thursday 09/08/11

Squat Day

Hack Squats
Warmups with sled
180 x 8
270 x 5
360 x 5
360 x 5
360 x 5
360 x 5
360 x 3

Plate Loaded Leg Extensions
135 x 10
135 x 10
135 x 10

Seated Leg Curls
120 x 10
120 x 10
120 x 10

Seated Calf Raises (Slow)
90 x 15
90 x 15
90 x 15


Friday 09/09/11

Military Press Day

Standing BB Press
Warmups with bar.
95 x 8
120 x 5
145 x 5
145 x 5
145 x 5
145 x 3
145 x 3

Kneeling Machine Lateral Raises
60 x 10
60 x 10
60 x 10

Reverse Pec Deck
125 x 8
125 x 8
125 x 8

Machine Tricep Pushdowns
150 x 10
150 x 10
150 x 10

Machine Tricep Pullovers
75 x 10
75 x 10
75 x 10


Tuesday 09/13/11

Bench Day (Speed/Reps)

Flat BB Bench
Warmups with bar (x 2)
135 x 15
135 x 15
135 x 12
135 x 10

Seated Machine Cable Flyes
50s x 15
50s x 12
50s x 12
50s x 10

Machine Tricep Pushdowns
120 x 20
120 x 20
120 x 20
120 x 20

V-Bar Cable Pullovers
80 x 25
80 x 25

Took about 25-30 minutes total.


Wednesday 09/14/11

Squat Day (Speed/Reps)

Hack Squats
Warmup with sled.
90 x 15
90 x 15
90 x 15
90 x 15

Seated Leg Press
180 x 25

SLDL
135 x 12
135 x 10
135 x 10
135 x 12

Seated Leg Press Calf Raises
180 x 100

Took about 20 minutes total.


Thursday 09/15/11

Military Press Day (Speed/Reps)

Standing DB Press
30s x 15
30s x 15
30s x 12
30s x 12

Standing DB Side Laterals
20s x 20

Bent-Over DB Lateral Raises
25s x 15
25s x 15
25s x 15

V-Bar Cable Pushdowns
60 x 60

Took about 20 minutes total.


Friday 09/16/11

Deadlift Day (Speed/Reps)

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

Seated Cable Rows
80 x 30

Wide-Grip Cable Lat Pulldowns
80 x 30

DB Shrugs
75s x 20

Standing EZ-Bar Curls
50 x 20

Took about 25-30 minutes total.

Phil800101
09-20-11, 4:00 am
Day 79

Deload Week - Push

Did a circuit encompassing cable chest presses, cable flyes, shoulder presses, tricep pushdowns, and leg extensions. All on machines, 8 reps for each exercise. Ran through circuit 5 times.

Phil800101
09-21-11, 12:25 am
Day 80

Deload Week - Pull

Did a circuit encompassing rows, pullovers, back extensions, leg curls, shrugs, and preacher curls. All on machines, 8 reps for each exercise. Ran through circuit 5 times.

Funky
09-23-11, 8:13 am
Is this where you have been hiding?

Phil800101
09-23-11, 12:31 pm
Is this where you have been hiding?

Nope, been updating my regular journey as well.

Phil800101
09-26-11, 2:20 pm
Day 80

Plane Pull

I pulled a motherfucking plane: http://www.youtube.com/watch?v=yHI5Ce0AlAw