|
| Home | Forums | AnaPRO Shop | F.A.Q | Injecting | Advertising | Contest Winners | Newsletters | Contact Us | Videos |
©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2003-2020
  
|
|
|
  
|
Phoe's workout log
- Thread starter Phoe2006
- Start date
- Jun 10, 2013
- 5,267
- 0
- 0
Friday 3-14-14
Arms
Barbell wide grip curls
1-25 45
2-13 85
3-12 105
4-7 125
5-4 145
6-4 165, drop set 6 125, 5 105, 8 85, 10 65, 10 45
Skull crushers
1-30 75 w/close grip bench 15
2-20 125 " " 10
3-13 145 " " 8
4-13 165 " " 6
5-7 175
Alternating db curls
1-15 15
2-15 25
3-11 30
4-7 40
5-4 50
Tri press down
1-24 190
2-20 190
3-22 190
4-17 190
5-21 190
Preacher curls
1-15 75
2-13 75
3-10 75
4-10 75
5-12 75
Tri rope
1-20 60
2-20 90
3-12 120
4-8 150
Hammer curls
1-13 50
2-8 60
3-6 70
4-4 80
Tri db kickbacks
1-15 15
2-15 20
3-15 25
4-12 30
Concentration curls
1-15 15
2-15 20
3-15 25
4-12 30
Tri cable kickbacks
1-20 20
2-15 30
3-15 40
4-8 50
5-9 60
I'm beat got an early day of all-star basketball tournament tomorrow
Arms
Barbell wide grip curls
1-25 45
2-13 85
3-12 105
4-7 125
5-4 145
6-4 165, drop set 6 125, 5 105, 8 85, 10 65, 10 45
Skull crushers
1-30 75 w/close grip bench 15
2-20 125 " " 10
3-13 145 " " 8
4-13 165 " " 6
5-7 175
Alternating db curls
1-15 15
2-15 25
3-11 30
4-7 40
5-4 50
Tri press down
1-24 190
2-20 190
3-22 190
4-17 190
5-21 190
Preacher curls
1-15 75
2-13 75
3-10 75
4-10 75
5-12 75
Tri rope
1-20 60
2-20 90
3-12 120
4-8 150
Hammer curls
1-13 50
2-8 60
3-6 70
4-4 80
Tri db kickbacks
1-15 15
2-15 20
3-15 25
4-12 30
Concentration curls
1-15 15
2-15 20
3-15 25
4-12 30
Tri cable kickbacks
1-20 20
2-15 30
3-15 40
4-8 50
5-9 60
I'm beat got an early day of all-star basketball tournament tomorrow
Jesus man, you dont fuck around do you.lol. almost 50 sets of bis and tris, damn! I usually cap those off at 30. I see you do the skullcrusher/close grip superset. Thats def my fav for tris. Saw that in arnolds encyclopedia years ago and always do those at least every other arm day...
You play hoops or just watch. ? Current changes in your body composition or not disclosed till the temple is built? Thks phoe..
- Jun 10, 2013
- 5,267
- 0
- 0
Dont answer phoe ..maybe u needspractice ..
No I don't needsparctice captain jacktardious
- Jun 10, 2013
- 5,267
- 0
- 0
Sunday 3-16-14
Legs
Smith machine Squats
1-25 95lbs
2-15 135
3-15 225
4-8 315
5-4 405
6-1 495
7-2 585 right above parallel
8-1 695 right above parallel
Can't wait to find a new gym after we move that has a decent squat rack no more smith machine and no more hammer strength leg press
Hammer strength leg press
1-54 200
2-50 200
3-22 400
4-13 400
Leg extensions
1-25 60
2-20 120
3-11 180
4-11 240
5-8 255
Leg curls
1-20 60
2-15 80
3-15 100
4-8 120
5-7 140
Leg abductor's outer
1-15 190
2-15 190
3-15 190
Leg abductor's inner
1-15 190
2-15 190
3-15 190
Legs
Smith machine Squats
1-25 95lbs
2-15 135
3-15 225
4-8 315
5-4 405
6-1 495
7-2 585 right above parallel
8-1 695 right above parallel
Can't wait to find a new gym after we move that has a decent squat rack no more smith machine and no more hammer strength leg press
Hammer strength leg press
1-54 200
2-50 200
3-22 400
4-13 400
Leg extensions
1-25 60
2-20 120
3-11 180
4-11 240
5-8 255
Leg curls
1-20 60
2-15 80
3-15 100
4-8 120
5-7 140
Leg abductor's outer
1-15 190
2-15 190
3-15 190
Leg abductor's inner
1-15 190
2-15 190
3-15 190
- Jun 10, 2013
- 5,267
- 0
- 0
Monday 3-17-14
Chest
Barbell bench
1-30 135
2-20 225
3-4 315
4-2 365
5-1 415 finally broke through that wall
6-6 315
7-5 315
8-15 225
9-10 225
10-30 135
Smith machine incline bench
1-30 115
2-20 165
3-15 215
4-6 265
Db fly's
1-15 30
2-15 35
3-15 40
4-12 45
5-6 50
Pec deck
1-46 60
2-26 120
3-10 165
4-10 210
5-6 255
Finally broke through my plateau on bench
Chest
Barbell bench
1-30 135
2-20 225
3-4 315
4-2 365
5-1 415 finally broke through that wall
6-6 315
7-5 315
8-15 225
9-10 225
10-30 135
Smith machine incline bench
1-30 115
2-20 165
3-15 215
4-6 265
Db fly's
1-15 30
2-15 35
3-15 40
4-12 45
5-6 50
Pec deck
1-46 60
2-26 120
3-10 165
4-10 210
5-6 255
Finally broke through my plateau on bench
It will fuck with your shoulder.
It will make your chest not develop flexibility which can lead to a tear...........:action-smiley-041:
Just touch your chest, don't have to pause it.
- Jun 10, 2013
- 5,267
- 0
- 0
Kinda figured as much just wanted to check with one of y'all first. Guess its back to lighter weight and work myself back up
- Jun 10, 2013
- 5,267
- 0
- 0
Tuesday 3-18-14
Shoulders/back/traps
Deadlifts
1-30 135
2-15 215
3-7 315
4-4 405 lower backs still sore from legs on Sunday so took it easy
Pull ups
1-7 bodyweight
2-6 bw
3-4 bw
Smith machine shoulder press
1-30 115
2-15 185
3-6 255
4-15 185
5-34 115
Hammer strength iso-lat pull downs
1-25 90
2-15 180
3-15 270
4-6 360 drop set, 7 270, 10 180, 20 90
Hammer strength iso-lat shoulder press
1-30 50
2-27 100
3-16 150
4-7 200 drop, 9 150, 12 100, 17 50
Smith machine bent over rows
1-15 135
2-15 135
3-15 135
Db lat raises
1-20 10
2-15 15
3-15 20
4-13 25
Rev db fly's
1-15 15
2-11 20
3-8 25
Smith machine shrugs
1-21 135
2-23 135
3-18 225
4-10 315
Shoulders/back/traps
Deadlifts
1-30 135
2-15 215
3-7 315
4-4 405 lower backs still sore from legs on Sunday so took it easy
Pull ups
1-7 bodyweight
2-6 bw
3-4 bw
Smith machine shoulder press
1-30 115
2-15 185
3-6 255
4-15 185
5-34 115
Hammer strength iso-lat pull downs
1-25 90
2-15 180
3-15 270
4-6 360 drop set, 7 270, 10 180, 20 90
Hammer strength iso-lat shoulder press
1-30 50
2-27 100
3-16 150
4-7 200 drop, 9 150, 12 100, 17 50
Smith machine bent over rows
1-15 135
2-15 135
3-15 135
Db lat raises
1-20 10
2-15 15
3-15 20
4-13 25
Rev db fly's
1-15 15
2-11 20
3-8 25
Smith machine shrugs
1-21 135
2-23 135
3-18 225
4-10 315