lycan Venom
AnaSCI VET / Donating Member
- Nov 22, 2013
- 1,963
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Phoe's workout log
- Thread starter Phoe2006
- Start date
- Jun 10, 2013
- 5,267
- 0
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below 270 in this pic
here's a couple more in the last few weeks. One.I already posted on the 27th of last month and thought I did tried deleting it but its still showing up. O well.Families good gonna try and just run a low dose cruise over the next few months with proper pct. Give my body a break from tren and mast. Turning 34 next week.
My gals preggers again and had a little scare yesterday she had some bloody discharge after doing deadlifts the day prior. Hopefully everything's alright. She looked up and like I've told her to drop her weight on lifts and just do higher reps. She was only deadlifting 95 lbs. When she got on one of those pregnancy apps it said its just old blood and nothing to worry about. She did work herself up to deadlifting 195 lbs I was so proud of her but trying to make her realize while she's pregnant its better for her to go lower in weight. She been listening.
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- Jun 10, 2013
- 5,267
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- 0
Thursday 3-20-14
Arms
Ez curl wide grip
1-25 75
2-25 75
3-18 75
4-10 125
5-7 125
Skull crushers super set w/close grip bench
1-25 75, 15
2-30 75, 15
3-20 125, 17
4-20 125, 10
5-12 175, 3
Alt. Db curls
1-20 15
2-20 20
3-20 25
4-15 30
5-15 35
6-12 40
7-9 45
8-10 50
1 armed db over head tri press
1-20 15
2-15 20
3-15 25
4-15 30
5-15 35
Wide grip bb curls
1-30 45
2-20 65
3-15 85
4-11 105
5-6 125
Tri cable press down
1-23 190
2-25 190
3-23 190
4-15 190
5-11 190
Tri rope
1-30 60
2-28 80
3-18 100
4-17 120
5-13 140
Preacher curls
1-15 75
2-10 75
3-10 75
Db kickbacks
1-15 15
2-15 20
3-15 25
4-15 30
1 armed concentration curls
1-15 15
2-15 20
3-15 25
4-15 30
Seated calve raises
1-50 90
2-60 90
3-35 180
4-32 180
5-18 270
6-15 270
7-22 180
8-57 90
9-20 90 slow up and down with pauses
My as are dead can barely lift em up headed to bed g'night
Arms
Ez curl wide grip
1-25 75
2-25 75
3-18 75
4-10 125
5-7 125
Skull crushers super set w/close grip bench
1-25 75, 15
2-30 75, 15
3-20 125, 17
4-20 125, 10
5-12 175, 3
Alt. Db curls
1-20 15
2-20 20
3-20 25
4-15 30
5-15 35
6-12 40
7-9 45
8-10 50
1 armed db over head tri press
1-20 15
2-15 20
3-15 25
4-15 30
5-15 35
Wide grip bb curls
1-30 45
2-20 65
3-15 85
4-11 105
5-6 125
Tri cable press down
1-23 190
2-25 190
3-23 190
4-15 190
5-11 190
Tri rope
1-30 60
2-28 80
3-18 100
4-17 120
5-13 140
Preacher curls
1-15 75
2-10 75
3-10 75
Db kickbacks
1-15 15
2-15 20
3-15 25
4-15 30
1 armed concentration curls
1-15 15
2-15 20
3-15 25
4-15 30
Seated calve raises
1-50 90
2-60 90
3-35 180
4-32 180
5-18 270
6-15 270
7-22 180
8-57 90
9-20 90 slow up and down with pauses
My as are dead can barely lift em up headed to bed g'night
- Jun 10, 2013
- 5,267
- 0
- 0
Saturday 3-22-14
Legs
Smith mach squats
1-20 135
2-15 225
3-12 315
4-4 405
5-2 495
6-3 405
7-5 315
8-17 225
9-9 135 my legs f'ing hurt
Hammer strength leg press
1-100 180
2-38 380
3-19 580
Leg extensions
1-20 75
2-20 150
3-15 210
4-9 255
5-10 255
Leg curls
1-20 60
2-20 80
3-17 100
4-15 120
5-7 140
Leg abductor outer
1-30 110
2-22 190
3-18 190
4-18 190
Leg abductor inner
1-32 110
2-25 190
3-27 190
4-22 190
Legs
Smith mach squats
1-20 135
2-15 225
3-12 315
4-4 405
5-2 495
6-3 405
7-5 315
8-17 225
9-9 135 my legs f'ing hurt
Hammer strength leg press
1-100 180
2-38 380
3-19 580
Leg extensions
1-20 75
2-20 150
3-15 210
4-9 255
5-10 255
Leg curls
1-20 60
2-20 80
3-17 100
4-15 120
5-7 140
Leg abductor outer
1-30 110
2-22 190
3-18 190
4-18 190
Leg abductor inner
1-32 110
2-25 190
3-27 190
4-22 190
- Jun 10, 2013
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Sunday 3-23-14
Chest/ bi's
Bb bench
1-30 135
2-18 225
3-14 225
4-15 225
5-12 225
6-8 275
7-2 325 drop set, 2 275, 6 325, 17 135
8-34 135
Alt. Db curls
1-23 15
2-20 20
3-20 25
4-17 30
5-15 35
6-12 40
7-8 45
8-5 50
Smith machine incline bench
1-20 95
2-20 145
3-20 145
4-15 195
5-16 195
6-8 245
7-6 245 drop set, 6 195, 10 145, 19 95
8- 35 95
Close grip cable curls
1-25 110
2-19 130
3-12 150
4-7 170
5-3 190
Db fly's
1-20 20
2-15 30
3-20 40
4-18 50
5-15 60
Wide grip cable curls
1-15 110
2-15 120
3-7 130
Concentration curls
1-25 20
2-15 25
3-15 30
All sets were super setted one right after another I know it doesn't look like it but chest bi's chest again so on and so forth. My gal was ready to go so had to cut chest down a little.
Chest/ bi's
Bb bench
1-30 135
2-18 225
3-14 225
4-15 225
5-12 225
6-8 275
7-2 325 drop set, 2 275, 6 325, 17 135
8-34 135
Alt. Db curls
1-23 15
2-20 20
3-20 25
4-17 30
5-15 35
6-12 40
7-8 45
8-5 50
Smith machine incline bench
1-20 95
2-20 145
3-20 145
4-15 195
5-16 195
6-8 245
7-6 245 drop set, 6 195, 10 145, 19 95
8- 35 95
Close grip cable curls
1-25 110
2-19 130
3-12 150
4-7 170
5-3 190
Db fly's
1-20 20
2-15 30
3-20 40
4-18 50
5-15 60
Wide grip cable curls
1-15 110
2-15 120
3-7 130
Concentration curls
1-25 20
2-15 25
3-15 30
All sets were super setted one right after another I know it doesn't look like it but chest bi's chest again so on and so forth. My gal was ready to go so had to cut chest down a little.
chicken_hawk
AnaSCI VIP
- Feb 2, 2013
- 1,634
- 0
- 0
- Jun 10, 2013
- 5,267
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Thanks brother I went through a little rough spell when all that happened. Drinking partying etc but now I'm back better than ever. Quit drinking almost completely might have a few once a month or so but that's about it. Its amazing when you cut all those empty calories out what happens to your body.
Good things coming Phoe. Hey man proud of you pulling yourself up that way.
That is strength! Nice training log keep rockin! Talk soon, T...
That is strength! Nice training log keep rockin! Talk soon, T...
- Jun 10, 2013
- 5,267
- 0
- 0
Much appreciated t and definitely hit me up when u get down. It was one of the hardest things I've been through but what doesn't kill u only makes u stronger. Just look at brick he is constantly a reminder of how strong someone truly is when put into a fucked up situation. Down to the last few days in our old house then its time to move into the bigger house. About 600 sq ft more.
- Jun 10, 2013
- 5,267
- 0
- 0
Monday 3-24-14
Back/shoulders/traps
Close grip pull ups
1-10 bodyweight
2-9 bw
3-9 bw
4-6 bw
5-5 bw
Deadlifts
1-25 135
2-20 225
3-15 225
4-10 315
5-5 315
Smith machine behind the neck shoulder press
1-20 95
2-20 145
3-20 145
4-9 195
5-8 195
Hammer strength iso-lat pull downs
1-25 90
2-18 180
3-24 180
4-15 270
5-11 270
Hammer strength iso-lat shoulder press
1-30 50
2-25 100
3-20 100
4-20 150
5-18 150
Hammer strength iso-lat rows
1-25 180
2-20 280
3-15 270
4-13 270
5-9 360
Db lat raises
1-20 15
2-16 20
3-16 25
4-11 30
5-12 35
Seated close grip cable rows
1-20 190
2-25 190
3-16 190
Db front rows
1-15 10
2-13 15
3-11 15
Standing close grip cable rows
1-17 190
2-20 190
3-16 190
Smith machine shrugs
1-35 135
2-30 135
3-29 135
4-16 225
5-18 225
Reverse Pec deck
1-20 60
2-25 90
3-18 105
Db shrugs
1-29 50
2-16 60
3-19 70
4-17 80
I'm f'ing dead after today hope all of y'all had a great workout. Gotta get my arm workout in tomorrow and legs Wednesday. Taking Thursday off my old lady's taking me out for my bday and start packing up the uhaul Friday so we can move in Saturday to our new house.
Back/shoulders/traps
Close grip pull ups
1-10 bodyweight
2-9 bw
3-9 bw
4-6 bw
5-5 bw
Deadlifts
1-25 135
2-20 225
3-15 225
4-10 315
5-5 315
Smith machine behind the neck shoulder press
1-20 95
2-20 145
3-20 145
4-9 195
5-8 195
Hammer strength iso-lat pull downs
1-25 90
2-18 180
3-24 180
4-15 270
5-11 270
Hammer strength iso-lat shoulder press
1-30 50
2-25 100
3-20 100
4-20 150
5-18 150
Hammer strength iso-lat rows
1-25 180
2-20 280
3-15 270
4-13 270
5-9 360
Db lat raises
1-20 15
2-16 20
3-16 25
4-11 30
5-12 35
Seated close grip cable rows
1-20 190
2-25 190
3-16 190
Db front rows
1-15 10
2-13 15
3-11 15
Standing close grip cable rows
1-17 190
2-20 190
3-16 190
Smith machine shrugs
1-35 135
2-30 135
3-29 135
4-16 225
5-18 225
Reverse Pec deck
1-20 60
2-25 90
3-18 105
Db shrugs
1-29 50
2-16 60
3-19 70
4-17 80
I'm f'ing dead after today hope all of y'all had a great workout. Gotta get my arm workout in tomorrow and legs Wednesday. Taking Thursday off my old lady's taking me out for my bday and start packing up the uhaul Friday so we can move in Saturday to our new house.
- Jun 10, 2013
- 5,267
- 0
- 0
Tuesday 3-25-14
Arms
Dips
1-25 bodyweight
2-16 bw+25
3-13 +50
4-3 +75
5-16 bw
Ez curl close grip
1-20 75
2-20 75
3-15 95
4-9 115
5-6 135
Skull crushers
1-36 75
2-23 125
3-19 125
4-13 125
Alt db curls
1-20 20
2-19 25
3-15 30
4-12 40
5-8 50
Close grip bench
1-38 95
2-16 145
3-15 195
4-15 195
5-10 195
Barbell wide grip curls
1-15 45
2-15 65
3-12 85
4-10 85
Tri press down
1-15 190
2-15 190
3-15 190
4-15 190
5-15 190
Concentration db curls
1-15 15
2-15 20
3-15 25
4-15 30
5-15 30
Tri rope
1-15 60
2-15 80
3-15 100
4-15 120
5-15 140
Reverse cable curls
1-15 50
2-15 50
3-15 60
4-15 70
5-15 80
Tri kick backs
1-20 20
2-10 25
3-8 25
My bodies pretty beat up might have to tale a break tomorrow
Arms
Dips
1-25 bodyweight
2-16 bw+25
3-13 +50
4-3 +75
5-16 bw
Ez curl close grip
1-20 75
2-20 75
3-15 95
4-9 115
5-6 135
Skull crushers
1-36 75
2-23 125
3-19 125
4-13 125
Alt db curls
1-20 20
2-19 25
3-15 30
4-12 40
5-8 50
Close grip bench
1-38 95
2-16 145
3-15 195
4-15 195
5-10 195
Barbell wide grip curls
1-15 45
2-15 65
3-12 85
4-10 85
Tri press down
1-15 190
2-15 190
3-15 190
4-15 190
5-15 190
Concentration db curls
1-15 15
2-15 20
3-15 25
4-15 30
5-15 30
Tri rope
1-15 60
2-15 80
3-15 100
4-15 120
5-15 140
Reverse cable curls
1-15 50
2-15 50
3-15 60
4-15 70
5-15 80
Tri kick backs
1-20 20
2-10 25
3-8 25
My bodies pretty beat up might have to tale a break tomorrow
- Jun 10, 2013
- 5,267
- 0
- 0
- Jun 10, 2013
- 5,267
- 0
- 0
Are those protein cupcakes bro?
Happy Birthday Phoe!:food-smiley-004:
Thanks brother it's actually the 27th but its close enough now. And got plans to eat some crawfish and drink a some cold beer.