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Phoe's workout log

Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Saturday 4-12-14
Tri's quick workout busy day plus gym was crowded as fuck

Dips
1-20 bodyweight
2-17 bw
3-15 bw
4-15 bw
5-15 bw

Tri cable press down
1-30 120
2-19 200
3-17 200
4-15 200
5-15 200
6-13 200

Tri rope
1-22 60
2-17 100
3-15 120
4-11 120
5-9 120

Close grip bench
1-25 135
2-20 135
3-16 225
4-15 225
5-4 275, 7 225, 13 135
6-16 135

Hammer strength dip machine
1-25 90
2-16 180
3-14 270
4-9 360
5-8 450
6-7 450, 14 270, 19 180, 21 90
 
MattG

MattG

AnaSCI VET
Mar 8, 2014
1,730
0
0
U.S.
Phoe2006 said:
Yes sir might jot be exactly 6"'s but pretty darn close I just use the gap in the middle of the bar as guidance and my pinkies touch the grip.
Click to expand...

Very impressive weight indeed bro. That hurt your wrists bad? I know heavier weight close grips on straight bar kills mine, to the point where i miss a few reps because of it. Got a little old school bench at my gym that has narrow bar rests. I love that thing for close grips bc you can use an ez curl bar on it. Much easier on wrist joints...
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Sunday 4-13-14
Bi's

Ez curl wide grip
1-15 60
2-12 90
3-11 90

Alt db curls
1-15 20
2-14 30
3-9 35
4-6 45
5-4 50, 6 30, 13 20

Hammer strength seated curl machine
1-20 45
2-10 70
3-7 80
4-6 95
5-3 105, 2 95, 4 70, 3 55, 7 45
6-13 45, 7 55, 5 65
7-7 75, 5 65, 4 55, 5 45
8-13 45

One armed concentration curls
1-21 20
2-24 20
3-16 25
4-17 25
5-10 30
6-11 30, 6 25, 8 20, 13 15

One armed Cable curls
1-13 30
2-10 40
3-7 50
4-3 60, 3 50, 4 40, 7 30, 11 20, 14 10
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Monday 4-14-14
Legs

Squats
1-15 135
2-13 225
3-6 315
4-2 405
5-1 455

Hack squat machine
1-15 90
2-11 90
3-5 180
4-3 180

Leg press
1-20 450
2-20 710
3-8 990
4-7 990

Leg extensions
1-20 40
2-15 70
3-15 100
4-12 160
5-7 195
6-5 250

Laying leg curls
1-15 60
2-20 80
3-13 100
4-9 120
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Tuesday 4-15-14
Chest

Bench
1-30 135
2-20 225
3-13 225
4-6 275
5-2 315
6-1 335
7-8 225
8-8 225
9-25 135
10-23 135

Smith machine incline
1-25 135
2-10 225
3-11 225
4-3 275, 5 225,13 135
5-27 135
6-24 135

Seated calf raises ss w/ incline
1-50 110
2-54 110
3-43 110
4-32 110
5-17 180
6-12 180

Pec deck fly's
1-25 70
2-18 120
3-13 170
4-12 220
5-10 250
6-7 260

Calf sled
1-51 90
2-30 270
3-13 450
4-14 540
5-10 630

Seated ground zero cable fly
1-15 30
2-15 60
3-7 90
4-4 120, 3 80, 7 50, 13 30, 17 20

Donkey calf raises
1-10 450
2-13 450
3-13 450
4-17 240

Dips
1-10 bw
2-7 bw
3-2 bw

Good last workout til I get to my final destination got safety training and testing for the next 7-10 days don't know yet. Hopefully find a gym til then that won't kick me out lol. Fuck you planet fit.
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
BTW psych came all the way down and touching chest but my shoulders fuckin killing me now
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Saturday 4-19-14
Legs

Squats(not feeling it today but gotta work through it)
1-15 135
2-12 225
3-2 315
4-3 315
5-2 405
6-1 405
7-6 135 my legs feel like shit today

Hack squat machine
1-15 90
2-9 180
3-4 270
4-2 360
5-11 180

Leg press
1-25 540
2-15 720
3-10 900
4-5 990
5-13 540

Leg extensions
1-25 60
2-20 100
3-17 160
4-14 190
5-7 220
6-5 250
7-3 250,2 190,3 160,2 130, 2 100, 2 80, 2 60, 2 40, 4 20

Laying leg curls
1-15 60
2-24 60
3-20 80
4-17 100
5-11 120

Happy Easter decent workout eventhough I wasn't feeling it today.
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Been a while since I updated my log

Sunday 4-27-14
Shoulders/traps

Military press
1-15 bar warm up
2-15 135
3-8 185
4-4 205
5-1 225, 6 185, 10 135
6-15 135

Db Lat raises set 1
1-15 20
2-15 25
3-13 30

Hammer strength shoulder press
1-25 90
2-15 180
3-13 180
4-10 180
5-10 180, ds 12 90

Lat raise machine set 2
1-25 80
2-15 140
3-6 185
4-3 170, ds 5 140, 6 110, 8 80, 13 40

Db front raises
1-13 20
2-9 25
3-11 20
4-6 30, 3 25, 4 20, 8 15

Rear delta
1-25 70
2-20 105
3-17 145
4-10 170, 4 160, 3 130, 5 100, 6 70, 8 40

Smith machine shrugs
1-30 135
2-30 135
3-20 225
4-17 225
5-10 315
6-9 315
7-5 405
8-4 405, 7 315, 14 225, 24 135

Db shrugs
1-18 85
2-15 105
3-9 120
4-8 125
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Alin doesn't mean I stopped working out just long ass days working and not getting on here as much to update
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
I know been driving yesterday and training and new hire paperwork again. Made it back home to the family for a week. No workout for two days
 
Phoe2006

Phoe2006

Banned
Jun 10, 2013
4,826
0
0
Friday 5-2-14
Chest bi's calves

Bench
1-30 135
2-20 225
3-15 225
4-4 275
5-4 275
6-9 225
7-8 225
8-15 135
9-21 135

Alt db curl
1-15 25
2-12 35
3-7 40
4-4 50
5-8 40, 6 30, 16 20

Incline db bench
1-15 50
2-15 75
3-8 90
4-3 100
5-9 80, 11 60, 12 50, 14 40

Preacher curls machine
1-20 45
2-15 70
3-8 90
4-5 105
5-3 115
6-7 75
7-14 65
8-14 55
9-16 45
10-19 45

Cable fly's
1-20 50
2-12 60
3-8 70
4-6 80

Pec deck
1-15 40
2-15 60
3-12 80
4-8 100

Close grip Cable curls
1-15 80
2-15 100
3-15 120
4-8 140
5-4 160

Dips
1-14 bodyweight
2-12 bw
3-9 bw
4-8 bw

Concentration curls
1-15 25
2-15 30
3-13 35
4-9 40

Calf press
1-35 360
2-25 540
3-15 630

Donkey calf raises
1-20 400
2-17 400
3-25 400
 
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