Phoe's workout log

[Phoe2006]

Thanks they're on fire today good fire but still they're gonna be sore for a few days

 

[Iceman74]

My calves hurt just from reading about that volume!

 

[Phoe2006]

Yea I am writing it down like this
Set-number of reps and weight. I see how others write number of sets before the reps but I am just writing set 1-reps weight
Set 2
Etc
Just to clarify but yes its still a lot of sets with high reps especially for calves but after experience my calves don't grow that easy and the only way I can get them to grow is by doing high reps and lots of reps

 

[Nattydread]

Great log bro. Thanks for sharing.

 

[Iceman74]

Yea I am writing it down like this
Set-number of reps and weight. I see how others write number of sets before the reps but I am just writing set 1-reps weight
Set 2
Etc
Just to clarify but yes its still a lot of sets with high reps especially for calves but after experience my calves don't grow that easy and the only way I can get them to grow is by doing high reps and lots of reps

That's how I was reading it.

 

[Phoe2006]

Thursday 2-6-14
Arms weighed myself 280 and looking leaner atleast I was told by someone in the gym

Skull crushers ss w/ close grip tri press
1-20/15 75 lbs
2-15/15 125
3-15/15 125
4-9/3 175
5-4 175
6-15/12 125
7-15/15 125 drop 15/15 75

Bb wide grip curls
1-20 45
2-15 65
3-15 85
4-15 105
5-12 125
6-7 145
7-5 145 drop 4 125, 7 105, 10 85, 11 65, 7 45

Tri press down
1-30 80
2-20 110
3-15 140
4-15 190
5-12 200
6-7 200 drop 12 150, 11 110, 9 70, 13 50

Alternating db curls
1-15 15
2-15 25
3-15 35
4-12 45
5-7 55 drop 5 45, 8 35, 11 25, 9 15

Rope ext
1-30 60
2-20 80
3-15 110
4-12 110

Concentration curls
1-15 15
2-15 20
3-12 25
4-9 30

Tri kick backs
1-15 15
2-14 20
3-12 25

My arms were dead at this point

 

[Phoe2006]

Friday 2-7-14
Taking a day off hit legs tomorrow

 

[dorian777]

Thursday 2-6-14
Arms weighed myself 280 and looking leaner atleast I was told by someone in the gym

Skull crushers ss w/ close grip tri press
1-20/15 75 lbs
2-15/15 125
3-15/15 125
4-9/3 175
5-4 175
6-15/12 125
7-15/15 125 drop 15/15 75

Bb wide grip curls
1-20 45
2-15 65
3-15 85
4-15 105
5-12 125
6-7 145
7-5 145 drop 4 125, 7 105, 10 85, 11 65, 7 45

Tri press down
1-30 80
2-20 110
3-15 140
4-15 190
5-12 200
6-7 200 drop 12 150, 11 110, 9 70, 13 50

Alternating db curls
1-15 15
2-15 25
3-15 35
4-12 45
5-7 55 drop 5 45, 8 35, 11 25, 9 15

Rope ext
1-30 60
2-20 80
3-15 110
4-12 110

Concentration curls
1-15 15
2-15 20
3-12 25
4-9 30

Tri kick backs
1-15 15
2-14 20
3-12 25

My arms were dead at this point

My arms are dead just reading that. This is coming from a dude that trains Heavy Duty so this much volume is alien to me. Keep it up man!

 

[Phoe2006]

I've been reading more about volume training and listening to Kali muscle and I think he makes some good points on why prisoners get so big while locked up they do a lot more reps than what I was doing and so I'm trying it out now

 

[psych]

All about volume! When I get ready for nationals Sheiko training 2x a day.

 

[Phoe2006]

Hit legs and chest yesterday cuz I didn't get legs I'm this weekend. Was busy looking for houses.

Chest
Flat bb bench
1-25 135
2-15 225
3-7 315
4-8 315
5-6 315
6-11 225
7-8 225
8-15 135
9-11 135

Leg extensions warm-up prior to squats
1-30 90
2-25 110
3-20 130

Squats
1-15 95
2-15 185
3-12 275
3-7 365

Incline smith bench
1-20 135
2-18 135
3-8 225
4-13 135
5-12 135

Leg extensions
1-15 150
2-15 190
3-12 220
4-10 220

Db incline fly's
1-20 20
2-15 30
3-15 40
4-11 50
5-8 60

Laying leg curls
1-15 70
2-15 90
3-15 110
4-12 130
5-9 150
6-5 170

Cable fly's started first 5 sets up higher then began adjusting down a few pin holes every set after set 5
1-20 30
2-15 40
3-15 50
4-15 60
5-9 70
6-11 60
7-15 50
8-15 40
9-15 30
10-15 20

Db pullovers
1-20 50
2-15 70
3-15 80
4-12 90

And my chest and legs are dead at this point.

 

[AtomAnt]

Nice session above!

I've been reading more about volume training and listening to Kali muscle and I think he makes some good points on why prisoners get so big while locked up they do a lot more reps than what I was doing and so I'm trying it out now

Well regardless of volume, I feel the most important thing is progressive overload... you have to do more work (weight, reps, sets or increase the intensity by adding more sets beyond failure) each workout... if you keep overloading the muscle, it is going to grow. The more frequently you can put a sufficient stimulus on the muscle to induce damage and create metabolic stress and recover, the more you will grow... That is my take on training for hypertrophy

 

[Phoe2006]

Tuesday 2-11-14 back
After reading how t did dead s at the end of his workout I tried them at the end as well and holy fuckers.....

Hammer strength lat pull downs
1-30 50
2-25 140
3-15 230
4-15 320
5-12 360

Iso rows close grip with palms facing each other super setted first 3 sets with wide grip palms down
1-15/15 90
2-15/12 180
3-15/8 270
4-12 360
5-8 450

Bb rows
1-15 45
2-15 90
3-15 135
4-12 180

Sumo Deadlifts
1-15 135
2-15 225
3-9 315
4-3 405 was hoping to get more but my back was dead

Db rear delt fly's
1-15 20
2-15 30
3-13 40
4-12 40

Rear delt fly machine pec deck
1-15 70
2-15 110
3-12 140

My backs dead at this point

 

[xmen1234]

You're a pretty big "Mo Phoe".

 

[Phoe2006]

Lol

 

[BigBob]

Nice Log Mo Phoe! I always went heavy. but these days i am doing Lots of Volume. Dude your Back is fucking strong. 450 iso rows. I love it.

 

[Phoe2006]

Just 5 plates per side but thanks brother

 

[BigBob]

Just 5 plates per side but thanks brother

LOL just 5. So humble.

 

[Phoe2006]

Gals real suck so gonna take tonight off and take care of her. Be back to shoulders tomorrow

 

[Phoe2006]

K I have been slacking here's my shoulder/trap/calve workout from yesterday

Thursday 2-13-14



Warm up
Shoulder raises ss with front raises
1-15-15 10 lbs
2-15-15 15 lbs

Hammer strength I so shoulder press
1-15 90lbs
2-15 180
3-15 180
4-8 230
5-12 180
6 drop set with 200lbs 8 200, 6 150, 13 100, 16 50

Smith machine behind the head shoulder presses
1-15 135
2-15 135
3-5 185 yeah figured out shoulders were fried about this point from presses
4-11 135

Seated calves raises
1-52 90
2-39 90
3-43 90
4-29 180
5-23 180
6-17 180
7-14 270
8-7 270
9-22 90
10-19 90

Lat raises
1-15 15
2-15 25
3-15 30
4-11 40
5-Drop set 7 40, 12 30, 13 20, 17 15

Db Front raises
1-15 15
2-15 20
3-13 25
4-9 30

Db Rear delt
1-15 15
2-15 25
3-15 30
4-12 35
5-7 40

Smith machine shrugs
1-25 135
2-23 135
3-19 135

Seated db shrugs
1-15 75
2-15 75
3-13 75
4-9 75