"My War" Phil's Journey

[Phil800101]

I chose to title this Journey after the song by Black Flag. I think the lyrics apply to me, at least somewhat, in that there are alot of people out there who are naysayers. Trying to get these people to accept, or at least to understand what I do and why I do it is like trying to have a conversation with a brick wall. Thankfully, most of the people in my life, friends or family, are not like this, and for that I am thankful. Still, the naysayers are out there, and I do encounter them from time to time. Besides, everybody needs an anthem, so I guess that this one will be mine:

"My war.
You're one of them, you say that you're my friend, but you're one of them.
You don't want to see me live, you don't want me to give, 'cause you're one of them.
My war.
You're one of them, you say that you're my friend, but you're one of them.
I might not know what a friend is, all I know is what you're not cause you're one of them.
My war.
You're one of them, you say that you're my friend, but you're one of them.
I have a prediction, it lives in my brain, it's with me every day, it drives me insane.
I feel it in my heart, that if I had a gun, I feel it in my heart, I'd wanna kill some.
I feel it in my heart, the end will come.
Come on!
My war.
You're one of them, you say that you're my friend, but you're one of them.
Tell me that I'm wrong, try to sing me your ego song, you're one of them.
My war.
You're one of them, you say that you're my friend, but you're one of them.
My War."

Here's the song:

http://www.youtube.com/watch?v=52scMVXF2mc

[Elite]

Get your head down and drive full throttle towards your aspirations. Your a very enthusiastic cat, i expect big things.

[Phil800101]

Ok, so basically, I am trying to maintain strength and some lean mass while cutting excess body fat and increasing my cardiovascular strength and endurance. I am planning on going into law enforcement, so I need to be able to run.

My basic split looks like this:

Monday-Chest/Calves/Abs/Cardio
Tuesday- Arms/Cardio
Wednesday-Legs/Abs
Thursday-Shoulders/Cardio
Friday-Back/Calves/Abs/Cardio
Saturday-Off
Sunday-Off

I work the part-time nightshift at UPS (roughly 4am-8am, M-F), loading package cars. It is a very physically demanding job, so I use my weekends strictly to rest and recover, unless there is an ABC meet or something. This split has been working for me, and I've seen progress, so for now I am happy with it.

My supplement routine looks like this:

Animal Pak
Animal Flex
Animal Pump
Animal Nitro
Torrent
Animal Cuts (cycled)
Uni-Liver (12/day; 4/meal 3x a day)
Fish Oil (6/day; 2/meal 3x a day)
Fiber (6/day)


For my diet, I don't follow a strict diet per se, but more or less wing it while keeping within certain guidelines. I keep my calories right around 2,000 per day, high protein (at least 200g/day), low fat (less than 60g), low carb (as long as I get in more protein than carbs I am happy). The carbs I do take in are more or less complex carbs...I avoid the sugar carbs as much as possible. On the weekends, I'm a little looser, allowing cheat meals here and there. Every day I make sure and take in at least 1 gallon of water. So far this has been working for me, as I've definitely been losing body fat, so again I am happy.

[Phil800101]

Monday 3/10/08:

Chest/Calves/Abs

DB Bench Press (Pyramid Set)
DB Flyes
Calf Extensions
Cable Crosovers (Triple Drop-Set)
Crunches

Simple, short, and sweet. My chest is feeling it right now. I've been feeling a bit under the weather, congested in my nose/chest, so I didn't do cardio tonight. I'll definitely make up for it though when I'm feeling better.

[hjayss]

alright phi I am in..looks like a good one coming..

[JMC]

Lookin good Phil! You're 23 bustin' out some old school shit like Black Flag! That's what I like to see...

[Phil800101]

Get your head down and drive full throttle towards your aspirations. Your a very enthusiastic cat, i expect big things.

Thanks! I promise I will deliver...

alright phi I am in..looks like a good one coming..

Thanks! You know it my man.

Lookin good Phil! You're 23 bustin' out some old school shit like Black Flag! That's what I like to see...

Thanks! Hell yeah, I've been a Black Flag fan since high school. Before my ipod took a shit on itself, I used to listen to "Who's Got the 10&1/2" live album when I did deads.

[Pizzalamp]

im subbed

[Phil800101]

Tuesday 3/11/08:

Arms

BB Curls
Hammer Curls
DB Preacher Curls
Concentration Curls (Dropset...25,20,15,10,5)
One-Arm Cable Pushdowns
Cable Rope Pullovers
Close-Arm Bench Press
Regular/Reverse BB Wrist Curls (Superset)

I was tired as hell tonight, but I figured "fuck it, I'll sleep when I'm dead." By the time I walked in the door I was wide awake and ready for battle. I had the gym more or less to myself, which is always cool. I felt alot better tonight, but I'm still not feeling all that great, so I passed on the cardio. I'm usually against training while sick, but one week out of the gym was enough for me with this chest/head cold shit. Still, I figure I shouldn't push my luck with the cardio.

[Phil800101]

im subbed

Thanks for the support my friend.

[hjayss]

Tuesday 3/11/08:

Arms

BB Curls
Hammer Curls
DB Preacher Curls
Concentration Curls (Dropset...25,20,15,10,5)
One-Arm Cable Pushdowns
Cable Rope Pullovers
Close-Arm Bench Press
Regular/Reverse BB Wrist Curls (Superset)

I was tired as hell tonight, but I figured "fuck it, I'll sleep when I'm dead." By the time I walked in the door I was wide awake and ready for battle. I had the gym more or less to myself, which is always cool. I felt alot better tonight, but I'm still not feeling all that great, so I passed on the cardio. I'm usually against training while sick, but one week out of the gym was enough for me with this chest/head cold shit. Still, I figure I shouldn't push my luck with the cardio.

what rep ranges are we looking at big money...and get some sleep this life is 40% sleep you know that..looked like a good session though the right moves ...I saw that young jeezy line there too...lol..

[Phil800101]

what rep ranges are we looking at big money...and get some sleep this life is 40% sleep you know that..looked like a good session though the right moves ...I saw that young jeezy line there too...lol..

Thanks, it was a pretty good session. I had been kinda lazy with my arms lately, but I definitely wasn't tonight.

Yeah, I'm about to catch a few hours here before I go into work. I had some stuff I had to do during the day today, which cut into my normal sleep time a little bit. I didn't even think about the Young Jeezy reference, lol.

Tonight it was roughly:

BB Curls- 3 sets, 8 reps per set (40, 60, 80)
Hammer Curls- 3 sets, 8 reps per set (20, 30, 40)
DB Preacher Curls- 3 sets, 8 reps per 20, 30...tried to do 40, got about 5 reps.
Concentration curls I repped until failure at each weight, didn't really count.
Pushdowns- 3 sets, 8 reps per set (40, 60, 80)
Pullovers- 3 sets, 8 reps per set (110, 130, 150)
Close Arm- 3 sets, 8 reps per 135, 145...5-6 for 155
Wrist Curls Superset- 3 sets, 8 reps each way (50 lb. BB)

[jac71]

Subbed in Phil!! Looking forward to following your journey bro!!!

[jer]

Good luck on your journey brother.

Train smart, train hard.

[Toni69]

Hey you! Im checking in on ya...gonna keep tabs on ya and all. Let's keep it goin my friend..Im here if you need anything at all!

Peace

[krazyassmexican]

glad you started a journey phil, i got your back dogg!

[ghost]

Great lookin sessions here Phil!! keep hitting it hard brother.!

[Phil800101]

Subbed in Phil!! Looking forward to following your journey bro!!!

Thanks! I'm looking forward to seeing where this takes me.

Good luck on your journey brother.

Train smart, train hard.

Thanks for the support!

Hey you! Im checking in on ya...gonna keep tabs on ya and all. Let's keep it goin my friend..Im here if you need anything at all!

Peace

Thanks for the support Toni! I promise I won't dissapoint.

glad you started a journey phil, i got your back dogg!

Thanks man, I'm glad I started one too. Chi-town holding it down.

Great lookin sessions here Phil!! keep hitting it hard brother.!

Thanks! You know I will.

[Pizzalamp]

Thanks, it was a pretty good session. I had been kinda lazy with my arms lately, but I definitely wasn't tonight.

Yeah, I'm about to catch a few hours here before I go into work. I had some stuff I had to do during the day today, which cut into my normal sleep time a little bit. I didn't even think about the Young Jeezy reference, lol.

Tonight it was roughly:

BB Curls- 3 sets, 8 reps per set (40, 60, 80)
Hammer Curls- 3 sets, 8 reps per set (20, 30, 40)
DB Preacher Curls- 3 sets, 8 reps per 20, 30...tried to do 40, got about 5 reps.
Concentration curls I repped until failure at each weight, didn't really count.
Pushdowns- 3 sets, 8 reps per set (40, 60, 80)
Pullovers- 3 sets, 8 reps per set (110, 130, 150)
Close Arm- 3 sets, 8 reps per 135, 145...5-6 for 155
Wrist Curls Superset- 3 sets, 8 reps each way (50 lb. BB)

im a big fan of db preachers

great workout!

[Phil800101]

im a big fan of db preachers

great workout!

Yup...I love the fact that I can push myself really hard on them, get a really good extension and contraction.