Phoe's workout log

[Daniel11]

 

[Phoe2006]

Wow lol

 

[AtomAnt]

HAHAHA! I love hyping up on the pre w/o....I use C4 also.... gave some to my chick, she was wired for hours... and when it was time to end the training session she was like, HELL NO! We got more to hit.... so we just kept killing shoulders. Love those kind of days

 

[Big-John]

Lol I never take it but might sneak some in my wife's drink and set back and watch! lol

 

[Phoe2006]

Friday 3-7-14
Arms

Close grip ez curl bar
1-20 75
2-20 75
3-15 75
4-7 125

Skull crushers
1-25 75
2-25 75
3-15 125
4-8 175

Alternating db curls
1-15 20
2-15 25
3-15 30
4-15 35
5-12 40
6-8 50

Close grip bench smith machine
1-25 95
2-20 145
3-15 195
4-10 245
5-5 295

Preacher curls
1-15 75
2-15 75
3-15 75
4-12 95
5-7 115

Tri push down's
1-20 190
2-20 190
3-16 205
4-14 205
5-12 205

Rope curls
1-20 60
2-15 80
3-15 110
4-15 130

Tri rope push downs
1-20 80
2-15 110
3-15 130
4-12 150

Concentration curls
1-20 20
2-20 20
3-17 20
4-14 20

Tri db kickbacks
1-15 20
2-15 25
3-13 30
4-11 30

 

[Phoe2006]

Saturday 3-8-14
------Off-----

 

[Phoe2006]

Monday 3-10-14 morning
Legs

Squats
1-20 135
2-15 225
3-8 315
4-4 405
5-1 495

Hammer strength leg press
1-52 180
2-26 270
3-18 360
4-16 450

Leg extension
1-20 105
2-15 150
3-12 195
4-7 240
5-5 260

Leg curls
1-15 70
2-15 90
3-13 110
4-6 130
5-4 150

Leg abductor outer
1-25 110
2-15 190
3-13 190

Leg abductor inner
1-25 110
2-22 190
3-15 190

 

[Phoe2006]

Monday 3-10-14 evening
Chest

Felt stronger today

Bench
1-30 135
2-20 225
3-7 315
4-3 365
5-1 405 drop set, 20 225, 25 135

Smith machine incline bench
1-20 95
2-20 155
3-13 225
4-20 225 drop, 24 135

Cable fly's
1-30 40
2-25 50
3-18 60
4-14 70
5-4 80

Pec deck
1-14 75
2-15 75
3-16 75

Db pullovers
1-15 60
2-15 60
3-12 60

I'm beat tonight fixing to hit the he'd pretty hard.

 

[Phoe2006]

Had to make up for missing the gym 2 days in a row this weekend

 

[Big-John]

Beast!

 

[Phoe2006]

Thanks

 

[Phoe2006]

Tuesday 3-11-14
Back

Pull ups
1-4 bodyweight
2-2 bodyweight

Deadlifts
1-15 135
2-2 315
3-1 405
4-1 495
5-miss got it up to my knees and couldn't pull it any further 585
Wasn't feeling it yesterday so decided to try and max and see where I was at. Close but no cigar got 545 last week

Hammer strength iso-lat pull downs
1-30 90
2-15 180
3-12 270
4-8 320
5-5 370

Hammer strength iso-lat rows close grip
1-20 90
2-20 180
3-12 270
4-12 360
5-6 450

Seated cable rows
1-15 190
2-15 190
3-15 190
4-15 190

Cable pull downs
1-15 110
2-15 190
3-15 190
4-15 190

Dumbbell reverse fly's
1-20 20
2-15 30
3-11 40
4-7 50

 

[AtomAnt]

Damn dude, you are putting in work! What exercises do you get the best "feel" on for your lat width?

 

[Phoe2006]

I personally believe pull ups and lat pull downs but maybe thats just me as u can see when I have a spotter usually my gal I can get more reps and she pushes me. But yesterday I was so beat up from a double workout the day prior.

 

[Daniel11]

Double days are rough. Or rather the day after is rough. Makes me feel like a train hit me.

 

[Phoe2006]

I was beat up yesterday and the old lady had to work late so I was in there alone. I think just the extra break between sets gives me more rest and better lifts.

 

[Phoe2006]

Wednesday 3-12-14
Shoulders/ traps

Db lat raises- warm up
1-15 10
2-15 10

Smith machine behind the neck presses
1-30 95
2-20 145
3-11 195
4-7 245
5-3 285

Hammer strength iso-lat shoulder press
1-30 50
2-20 100
3-14 150
4-6 200
5-7 250 drop set, 12 150, 14 100, 21 50

Db lat raises
1-15 15
2-15 25
3-10 35
4-6 40 drop set, 4 30, 8 20, 12 10

Smith machine shrugs
1-40 135
2-36 135
3-34 135
4-30 135
5-20 135

Db shrugs
1-28 50
2-24 60
3-20 70
4-16 80
5-12 90

Rev Pec deck
1-20 75
2-19 105
3-15 135
4-10 165
5-5 195

 

[chicken_hawk]

Some really hardcore workouts bro.

Keep it up,
Hawk

 

[Phoe2006]

Thank you sir

 

[Big-John]

Keep it up brother.