Phoe's workout log

[Phoe2006]

Thanks CH

 

[Phoe2006]

Tuesday 2-25-14
Shoulders

Warm up dumbbell lat raises
1-15 10
2-15 15
3-15 15

Shoulder press behind the head
1-15 135
2-13 185
3-6 205
4-3 205, ↓ 8 155, 10 135

Hammer strength iso lat shoulder press
1-25 50
2-22 100
3-16 150
4-9 200
5-4 200, ↓ 5 150, 9 100, 27 50

Cable crossover lat raises
1-15 20
2-10 30
3-9 30

Dumbbell front raises
1-13 15
2-15 20
3-11 25

Dumbbell lat raises
1-15 15
2-15 20
3-12 25
4-9 30
5-7 30

Rear delts
1-20 60
2-15 100
3-9 150

Barbell shrugs
1-25 135
2-20 135
3-26 135
4-20 225
5-16 225

Dumbbell shrugs
1-30 50
2-25 60
3-20 70
4-15 80
5-12 100

Started back doing cardio after my workout walk 10 minutes at 2 mph

 

[AtomAnt]

That is a lot of freaking volume on those delts! I think my shoulders would explode from blood volume if I used that much volume lol

 

[Phoe2006]

Some days I can lift a lot harder than others. I tore them a good one yesterday though.

 

[Phoe2006]

Today I'm feeling a bit lazy though and last night I could barely lift my arms lol

 

[Phoe2006]

Tonight I took off and ate some stuffed hamburgers with fresh jalepeneos and blue cheese amazing

 

[psych]

You will get over that 405 hump bro. If you send me a video of your bench I can critique your form.

Also what part of the shoulder hurts? Is it the front? If it is you need to pause bench more, touch and go benching fucks up your tendons BIG TIME.

 

[Phoe2006]

Yea I've had bad bone spurs on my right collar bone from football etc(dr said caused most likely from impact sports). Had to have surgery to get them ground down. Now my left shoulders pretty much doing the same thing now. So hopefully I don't need surgery on that. I talked to a few people and quit going below 90° but I suspect that's hurting my strength not going all the way down to chest. But next time I do chest which will be Saturday I'll get some footage and get ahold of you.
Thanks
P

 

[Phoe2006]

Here's an updated photo after shoulders the other day down to 272lbs. I know I have some work to do on the abs.

 

[Phoe2006]

I'm always open to suggestions or ways to tweak my workouts a little chicken_hawk and psych or anyone else that has a suggestion. I've started trying to lean down slowly cutting out all the breads and sugars from my diet. Yesterday was my cheat meal had jalepeneo and blue cheese stuffed lean hamburgers with whole wheat buns and 3 beers. I have seriously cut down drinking at all maybe once every few weeks.

 

[Alinshop]

Tonight I took off and ate some stuffed hamburgers with fresh jalepeneos and blue cheese amazing

OMG, that sounds so good!

Nice log so far. I'm in!

 

[Phoe2006]

OMG, that sounds so good!

Nice log so far. I'm in!

They were we bought one of those hamburger presses I forget the name but it worked pretty good. I think it might've just been as easy to make them with your hands cuz it made a 1 lb burger

 

[Phoe2006]

Thursday 2-27-14
Arms

Dips
1-20 bodyweight
2-17 bodyweight
3-13 bodyweight

Ez-curl close grip curls
1-20 75
2-15 95
3-12 115
4-5 125, 14 75

Close grip bench
1-25 95
2-25 145
3-15 195
4-5 245
5-5 285

Alternating dumbbell curls
1-15 20
2-12 30
3-8 40
4-7 50
5-3 60

Skull crushers
1-30 75
2-17 125
3-18 125
4-12 145

Concentration curls
1-15 20
2-15 25
3-15 30

Tricep press down
1-35 140
2-15 200
3-15 200
4-13 200

Reverse cable curls
1-15 60
2-15 60
3-15 80

Tri rope
1-15 60
2-15 80
3-20 80
4-16 100
5-15 100

1 armed cable curls
1-20 20
2-15 30
3-12 40

 

[Phoe2006]

Friday 2-28-14
Legs

Smith machine Squats(don't have a squat rack at the gym I use)
1-20 95lbs
2-15 185
3-15 225
4-8 315
5-4 405
6-2 495
7-1 585

Hammer strength leg press
1-50 200
2-19 400
3-11 580
4-3 580

Leg extensions
1-15 75
2-13 135
3-8 180
4-12 210
5-7 255

Leg curls
1-19 70
2-12 110
3-8 150
4-3 180, 2 150, 3 110, 8 70

Hip abductor inner
1-15 190
2-15 190
3-15 190
4-15 190

Hip abductor outer
1-19 130
2-20 190
3-15 190
4-13 190

 

[Phoe2006]

So after a busy weekend I had a chance to finally get back on schedule yesterday.

Monday 3-3-14
Chest

Barbell bench
1-25 135
2-15 225
3-8 315
4-1 405
5-5 315
6-3 315
7-10 225
8-7 225
9-15 135 with 3 second pause on chest

Incline smith machine bench
1-25 95
2-20 145
3-10 235
4-2 295

Hammer strength iso lat bench
1-25 50
2-20 100
3-15 150
4-15 200
5-15 250 drop, 10 200, 12 150, 15 100, 17 50

Cable fly's
1-30 50
2-20 80
3-15 110
4-11 120

Pec deck
1-25 60
2-20 110
3-15 150
4-15 190
5-11 210

 

[Phoe2006]

Psych I meant to get u video today but my gal was spotting me and no one else was at the gym when I was on bench due to the crazy ass weather as of late

 

[psych]

All good bro.

 

[Phoe2006]

Wednesday 3-5-14
Back

Deadlifts
1-25 135
2-15 225
3-9 315
4-5 405
5-2 495
6-1 545

Pull ups
1-10 bodyweight
2-7 bw
3-6 bw
4-4 bw

Hammer strength iso-lat pull downs
1-25 90
2-17 180
3-15 270
4-10 360

HS iso-lat rows close grip
1-20 90
2-15 180
3-15 270
4-12 360
5-8 450

HS iso-lat overhand wide grip
1-15 90
2-15 180
3-12 270

Seated cable rows
1-25 110
2-25 190
3-25 190
4-25 190

Standing cable rows
1-15 190
2-15 190
3-15 190

DB rev fly's
1-15 30
2-15 40
3-12 50

Rev Pec deck fly's
1-25 70
2-15 110
3-15 155

 

[Phoe2006]

Thursday 3-6-14
Shoulders/ traps
Bodyweight 268

Warmup
1-15 10
2-15 10
3-15 10

Smith machine behind the neck shoulder press
1-20 135
2-15 185
3-12 205
4-8 225

HS iso-lat shoulder press
1-30 50
2-24 100
3-15 150
4-4 210 drop set, 6 150, 13 100, 26 50

Barbell front chin raises
1-15 45
2-15 65
3-15 85
4-12 105
5-10 125
6-10 145
7-4 185

Dumbbell lat raises
1-15 20
2-10 30
3-6 35
4-4 40

Smith machine raises
1-38 135
2-40 135
3-42 135

Db shrugs
1-25 60
2-32 70
3-19 80
4-16 90

Took 4 scoops of c4 and I was jacked the fuck outta my mind just the kind of workout I've been needing with all the added stress of lately.:banghead::banghead:

 

[psych]

Pre workout goodness!!!!!!!