Phoe's workout log

[Phoe2006]

Tuesday 5-6-14
Back shoulders

Deadlifts
1-15 135
2-15 225
3-12 315
4-4 405
5-miss 495 back was hurting today
6-6 315
7-6 225

Hammer strength shoulder press
1-25 90
2-19 180
3-15 180
4-10 200
5-6 220
6-13 180
7-15 180
8-24 90
9-19 90

Lat pulldowns
1-15 100
2-15 150
3-13 190
4-10 210
5-6 230
6-4 250
7-13 150

Hammer strength pulldown
1-25 90
2-15 180
3-7 270

Lat raise machine
1-25 70
2-24 110
3-15 130
4-8 150
5-6 150
6-11 110
7-14 70
8-11 70

Hammer strength low row
1-15 90
2-15 180
3-7 270

Front cable raises to the chin
1-15 80
2-15 100
3-13 100
4-12 120

Cable close grip rows
1-15 100
2-15 150
3-12 200
4-8 250

Db front raises
1-15 10
2-15 15
3-15 20
4-12 25
5-8 30, 7 20, 8 15, 11 10

Rear delt (rev Pec deck)
1-25 70
2-15 100
3-15 120
4-15 140
5-15 160
6-9 170

Pretty decent workout eventhough my back was already hurting and I now have a huge hemorrhoid. Anyone know how to prevent hemorrhoids from flaring up when doing deadlifts????

 

[psych]

You learn to deal with it.

 

[Ironbuilt]

U gotta ditch the pooch gear phoe. Fukn dumb aye..?

 

[Phoe2006]

U gotta ditch the pooch gear phoe. Fukn dumb aye..?

Wtf r u talking about lmfao

 

[Ironbuilt]

Lol..isnt that the new clothes line you made for your new pooch. Doggystyle wear...

 

[Phoe2006]

Fucker

 

[Phoe2006]

Wednesday 5-7-14
Arms

Skull crushers super setted with close grip bench
1-25 70 -15
2-17 110-15
3-15 110-15
4-15 110-13
5-13 110-9
6-11 110-8

Alt db curls
1-15 20
2-15 25
3-15 30
4-8 40
5-6 45
6-5 50
7-9 40, 6 30, 10 20

Hammer strength preacher curl
1-25 45
2-15 70
3-12 95
4-8 105
5-6 115
6-5 115, ds 4 105, 3 95, 6 70, 8 45
7-21's 45
8-21's 45

Hammer strength dip machine
1-15 90
2-15 180
3-13 270
4-8 360
5-12 180
6-11 90

Tri press down
1-25 120
2-15 200
3-15 200
4-15 200
5-13 200
6-11 200

One armed cable curl
1-15 30
2-15 40
3-11 50
4-8 60
5-6 60, 7 50, 6 40, 9 30,14 20

Tri rope press down
1-15 60
2-15 80
3-15 100
4-13 120
5-8 140, 7 80, 9 60, 7 50, 6 40, 11 30

Close grip cable curls
1-15 60
2-15 80
3-15 100
4-13 120
5-7 140, 9 80, 13 60, 11 50, 9 40, 11 30

Tri kickbacks
1-15 15
2-15 20
3-15 25
4-11 30
5-7 35

Standing concentration curls
1-15 15
2-15 20
3-15 25
4-15 30
5-15 35
6-11 40
7-6 50

My arms are on fire after that workout. Time to study a little more and head back on the road and take some more tests.

 

[Phoe2006]

Tuesday 5-13-14
Chest

Bench
1-26 135
2-19 225
3-9 275
4-3 325
5-1 345 pretty easy
6-4 275
7-9 225
8-17 135

Incline db
1-16 50
2-15 75
3-13 85
4-3 100

Incline db fly's
1-15 30
2-15 40
3-9 50
4-5 60

Pec deck
1-21 70
2-15 100
3-15 145
4-12 160
5-7 175
6-5 190
7-5 205

Decline smith bench
1-15 135
2-10 225
3-12 225
4-9 225

Cable crossover's
1-15 40
2-15 50
3-15 60
4-13 70
5-11 80

****Note to self find the scooper instead of trying to eyeball pre workout supps in case u over pour you're not working out while having a heart attack the entire time while short of breath lol****


Psych left u some more pics

 

[psych]

fuck yeah

 

[Phoe2006]

Figured you'd enjoy those now save em brother

 

[Phoe2006]

Monday 6-9-14
Chest/ bi's

Figured I have been super busy lately and gyms come second to family and work so figured I'd update on a rain day.

Bench
1-25 135
2-15 225
3-7 275
4-4 295
5-7 315 with spotter last 2 helped
6-3 335
7-4 275
8-9 225
9-15 slow with pause on chest

Incline db bench
1-15 60
2-15 75
3-11 90

Incline db fly's
1-15 30
2-15 40
3-15 50

Cable fly's
1-15 30
2-15 50
3-15 70
4-12 80
5-6 90 ds, 9 60, 11 30

Laying Hammer strength bench burnout's
1-25 90
2-17 180
3-15 270
4-11 270

Straight bar curls
1-20 60
2-15 80
3-6 90
4-6 100

Ez curl bar
1-15 65
2-15 85
3-11 105
4-4 125

Alt db curls
1-15 20
2-15 30
3-12 40 ds 7 20
4-7 50 ds, 5 30, 9 20

Close grip cable curls
1-15 50
2-15 80
3-15 100
4-15 120
5-7 140

Machine burnout curls no weight stickers
1-15
2-15
3-15
4-12
5-9
6-5 ds, 7, 11, 15
7-one handed 15, 12, 12, 10, 9, 12, 15, 10, 7

 

[psych]

Sounds good big man.

 

[Phoe2006]

Pretty good for running a cruise cycle at or below trt doses. Still 1 rep max was 375 last week so I'm not to far off my max in Jan/Feb. Not the usual strength loss of years past.

 

[Phoe2006]

Wednesday 6-11-14

Back/shoulders

Deadlifts
1-19 135
2-15 225
3-13 315
4-6 405
5-1 495

Hammer strength pulldowns palm forward
1-15 90
2-15 180
3-15 270
4-6 360
5-2 450

Iso lat machine shoulder press
1-15 90
2-15 140
3-6 190
4-12 140
5-14 90
6-15 90

Iso lat pull down palms forward
1-15 90
2-15 180
3-13 270
4-6 320

Machine lat raises
1-15 50
2-15 80
3-15 110
4-15 140
5-9 155
6-12 110
7-11 80

H/S low rows
1-15 90
2-15 180
3-9 270
4-5 360

Db lat raises
1-15 15
2-15 20
3-15 30
4-12 40
5-8 50

Smith machine bent over rows
1-15 115
2-15 115
3-15 135
4-11 135
5-9 135

Db front raises
1-15 15
2-13 20
3-11 15
4-8 10

Bent over db rear delt raises
1-15 15
2-15 25
3-15 30
4-12 40
5-7 50

All these were super settled back/shoulders except deadlifts. All this after working 13 yesterday and carrying a 70 lb piece of equipment around all day in 90° weather and waking up b/t 4-5 am. I'm beat hope everyone has a great day I'm taking today off.

 

[MattG]

Wednesday 6-11-14

Back/shoulders

Deadlifts
1-19 135
2-15 225
3-13 315
4-6 405
5-1 495

Hammer strength pulldowns palm forward
1-15 90
2-15 180
3-15 270
4-6 360
5-2 450

Iso lat machine shoulder press
1-15 90
2-15 140
3-6 190
4-12 140
5-14 90
6-15 90

Iso lat pull down palms forward
1-15 90
2-15 180
3-13 270
4-6 320

Machine lat raises
1-15 50
2-15 80
3-15 110
4-15 140
5-9 155
6-12 110
7-11 80

H/S low rows
1-15 90
2-15 180
3-9 270
4-5 360

Db lat raises
1-15 15
2-15 20
3-15 30
4-12 40
5-8 50

Smith machine bent over rows
1-15 115
2-15 115
3-15 135
4-11 135
5-9 135

Db front raises
1-15 15
2-13 20
3-11 15
4-8 10

Bent over db rear delt raises
1-15 15
2-15 25
3-15 30
4-12 40
5-7 50

All these were super settled back/shoulders except deadlifts. All this after working 13 yesterday and carrying a 70 lb piece of equipment around all day in 90° weather and waking up b/t 4-5 am. I'm beat hope everyone has a great day I'm taking today off.

You are a goddamn machine brother, wow! What was this 70lb piece of equipment you had to haul around all day?

 

[Phoe2006]

You are a goddamn machine brother, wow! What was this 70lb piece of equipment you had to haul around all day?

it was 101 and 103 last week but been raining a lot. but I'll tale this dryer climate than the 100% humidity I'm used to. check your pm brother.

 

[Phoe2006]

Friday 7-4-14
Chest/bi's

Bench
1-25 135
2-20 225
3-10 315
4-2 365
5-4 315
6-4 315
7-10 225

Incline bb bench
1-25 135
2-9 225
3-8 225
4-7 225
5-25 135
6-26 135

Straight bar curls
1-15 50
2-15 60
3-12 70
4-8 80
5-6 90
6-5 100

Pec deck
1-15 60
2-15 90
3-12 120
4-8 150
5-12 90

Seated Alt db curl
1-15 20
2-14 25
3-12 30
4-12 35
5-8 40
6-5 45

Cable fly's
1-15 25
2-15 50
3-14 70
4-5 90

Cable curls
1-20 60
2-15 80
3-11 100
4-13 70

Cardio
Light 15 minutes

Right elbows acting up. Plus first day in the gym this week.

 

[xchewbaccax777]

Did arms today

Triceps
Skull crushers
1x25 75 lbs
2x15 125
3x15 125
4x10 145

Push downs
1x25 110
2x20 140
3x15 160
4x13 160
5x15 160

Rope
1x25 60
2x20 80
3x15 110
4x13 110

Laying db ext
1x15 25
2x15 35
3x14 45

Dips
1x13 body weight Til failure



Biceps
Alt db curls
1x15 20
2x15 30
3x15 35
4x12 40

Barbell wide grip
1x15 65
2x15 85
3x11 105

Preacher curl
1x15 75
2x15 75
3x15 75
4x15 75

Standing concentration db curls
1x15 15
2x15 25
3x15 35
4x7 45

Standing db hammer curls
1x15 25
2x15 35
3x15 45
4x11 55

Wanna make sure I understand, are you doing 41 sets on triceps??

 

[Phoe2006]

Idk where you got 41 I only counted 17 the others were biceps

 

[Phoe2006]

Wanna make sure I understand, are you doing 41 sets on triceps??

Set 1 15 reps 45 lbs
Set 2
Set 3
And so on and so forth instead I just type
1
2
3