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Phoe's workout log
- Thread starter Phoe2006
- Start date
- Jun 10, 2013
- 5,267
- 0
- 0
Thursday 3-27-14
Legs
Squats
1-25 135
2-15 225
3-15 225
4-12 315
5-8 315
6-5 405
7-6 405
8-1 495
Hammer strength leg press
1-70 180
2-50 180
3-30 270
4-30 270
Leg extensions
1-15 75
2-9 120
3-15 150
4-15 180
5-12 210
6-8 240
Laying leg curls
1-15 60
2-15 80
3-15 100
4-15 120
Leg abductors inner
1-15 110
2-15 190
3-15 190
4-15 190
Leg abductors outer
1-18 190
2-15 190
3-17 190
4-19 190
Must say its been a great birthday so far. Had an excellent leg workout gonna pay for it the next couple days but who cares. Thanks everyone for the bday posts lol. Now time to eat some crawfish and drink a few cold beers. Talk tomorrow be busy gonna try and get a decent chest/bicep workout in before we start packing up the uhaul. My gals doing better with the pregnancy. Just trying not to get myself to excited til after the first trimester and ultrasound. She's laid off if working out a little still works out just much easier.
Thanks again everyone
P
Legs
Squats
1-25 135
2-15 225
3-15 225
4-12 315
5-8 315
6-5 405
7-6 405
8-1 495
Hammer strength leg press
1-70 180
2-50 180
3-30 270
4-30 270
Leg extensions
1-15 75
2-9 120
3-15 150
4-15 180
5-12 210
6-8 240
Laying leg curls
1-15 60
2-15 80
3-15 100
4-15 120
Leg abductors inner
1-15 110
2-15 190
3-15 190
4-15 190
Leg abductors outer
1-18 190
2-15 190
3-17 190
4-19 190
Must say its been a great birthday so far. Had an excellent leg workout gonna pay for it the next couple days but who cares. Thanks everyone for the bday posts lol. Now time to eat some crawfish and drink a few cold beers. Talk tomorrow be busy gonna try and get a decent chest/bicep workout in before we start packing up the uhaul. My gals doing better with the pregnancy. Just trying not to get myself to excited til after the first trimester and ultrasound. She's laid off if working out a little still works out just much easier.
Thanks again everyone
P
- Jun 10, 2013
- 5,267
- 0
- 0
Could be a blessing in disguise bro. Many times I've hit it hard for months straight and just got burnt out mentally and physically on the gym. Stopped making gains and progress...Sometimes a week off works wonders for all of that ya know?
Yea just didn't want it to be so soon. Was hoping it was next week when I started the new job. Working 12-14 hours a day really takes a toll on u. But its been nice so far but feeling really bloated.
- Jun 10, 2013
- 5,267
- 0
- 0
Found a new gym back at it idk if its more fucktards around me, being out of the gym for 5 days or so, or starting my cruise cycle but damn I felt week today.
Wednesday 4-2-14
Chest
Barbell bench
1-25 135
2-10 225
3-18 225
4-6 275
5-3 275
6-6 225
7-15 135
Db incline bench
1-15 50
2-15 70
3-12 90
4-6 100
5-13 70
Db incline fly's
1-20 40
2-15 50
3-13 60
Pec deck
1-25 80
2-20 120
3-15 160
4-15 200
5-11 240
6-6 240
Seated calf raises
1-60 90
2-50 90
3-30 180
4-25 180
5-21 180
6-35 90
7-32 90
Donkey calf raises
1-25 full stack don't remember the weight its rubbed off
2-30 same
3-29 same
4-26 same
5-21 same
6-25 same
Feels good to be back in the gym it was definitely a stress relief
Wednesday 4-2-14
Chest
Barbell bench
1-25 135
2-10 225
3-18 225
4-6 275
5-3 275
6-6 225
7-15 135
Db incline bench
1-15 50
2-15 70
3-12 90
4-6 100
5-13 70
Db incline fly's
1-20 40
2-15 50
3-13 60
Pec deck
1-25 80
2-20 120
3-15 160
4-15 200
5-11 240
6-6 240
Seated calf raises
1-60 90
2-50 90
3-30 180
4-25 180
5-21 180
6-35 90
7-32 90
Donkey calf raises
1-25 full stack don't remember the weight its rubbed off
2-30 same
3-29 same
4-26 same
5-21 same
6-25 same
Feels good to be back in the gym it was definitely a stress relief
- Jun 10, 2013
- 5,267
- 0
- 0
Thursday 4-3-14
Back
DL's
1-20 135
2-15 225
3-11 315
4-3 405
5-1 495
6-0 585
Cable pulldowns
1-20 110
2-16 150
3-7 210
4-5 250
Hs Lat pulldowns
1-20 90
2-15 180
3-7 270, 6 180, 5 90
Hs low row
1-15 90
2-15 180
3-15 230
4-10 280
T-bar rows
1-20 45
2-15 90
3-15 135
4-15 180
5-10 235
6-3 280 almost passed out huh
Back
DL's
1-20 135
2-15 225
3-11 315
4-3 405
5-1 495
6-0 585
Cable pulldowns
1-20 110
2-16 150
3-7 210
4-5 250
Hs Lat pulldowns
1-20 90
2-15 180
3-7 270, 6 180, 5 90
Hs low row
1-15 90
2-15 180
3-15 230
4-10 280
T-bar rows
1-20 45
2-15 90
3-15 135
4-15 180
5-10 235
6-3 280 almost passed out huh
- Jun 10, 2013
- 5,267
- 0
- 0
Mon 4-7-14
Arms/calves
Dips
1-20 bw
2-20 bw
3-10 bw+25
4-10 bw+50
5-7 bw+75
6-5 bw+100, ds bw 7
Ez bar curls
1-20 60
2-15 60
3-15 90
4-11 90
5-7 110
Skull crushers
1-25 75
2-25 75
3-11 125
4-2 175 ds 7 125
5-9 125, ds 17 75
Alt db curls
1-20 25
2-12 35
3-9 40
4-7 45 ds 7 30
Hs preacher curl
1-25 45
2-15 90
3-7 100
4-4 110
5-2 120 ds 4 100, 6 90, 4 75, 6 65, 4 55, 4 45
Tri press down
1-25 100
2-17 200
3-15 200
4-13 200
5-11 200
6-14 200, ds 10 160, 13 120,
19 80, 19 60, 10 40
Concentration curls
1-15 20, 6 20
2-9 25
3-8 ®, 10L 25
4-10®, 13L 25
Tri rope
1-25 60
2-18 80
3-12 100
4-9 120, 7 90, 5 50, 9 30
Hammer curls
1-25 20
2-18 30
3-13 40
4-8 50
Tri kickbacks
1-15 20
2-15 20
3-13 25
4-10 25
Cable curls
1-15 100
2-13 100
3-16 100
4-15 100
5-15 100, 5 70, 7 50, 3 30
Hs dip
1-25 90
2-15 180
3-15 270
4-4 360, 13 180
5-25 180, 27 90
Seated calf raise
1-60 90
2-30 180
3-8 270
4-14 180
5-46 90
Donkey calf raises
1-22 240
2-17 400
3-20 400
4-17 400
5-15 400
Fuck I gotta shave my face head and chest tonight FML. My arms r fuckin dead
Arms/calves
Dips
1-20 bw
2-20 bw
3-10 bw+25
4-10 bw+50
5-7 bw+75
6-5 bw+100, ds bw 7
Ez bar curls
1-20 60
2-15 60
3-15 90
4-11 90
5-7 110
Skull crushers
1-25 75
2-25 75
3-11 125
4-2 175 ds 7 125
5-9 125, ds 17 75
Alt db curls
1-20 25
2-12 35
3-9 40
4-7 45 ds 7 30
Hs preacher curl
1-25 45
2-15 90
3-7 100
4-4 110
5-2 120 ds 4 100, 6 90, 4 75, 6 65, 4 55, 4 45
Tri press down
1-25 100
2-17 200
3-15 200
4-13 200
5-11 200
6-14 200, ds 10 160, 13 120,
19 80, 19 60, 10 40
Concentration curls
1-15 20, 6 20
2-9 25
3-8 ®, 10L 25
4-10®, 13L 25
Tri rope
1-25 60
2-18 80
3-12 100
4-9 120, 7 90, 5 50, 9 30
Hammer curls
1-25 20
2-18 30
3-13 40
4-8 50
Tri kickbacks
1-15 20
2-15 20
3-13 25
4-10 25
Cable curls
1-15 100
2-13 100
3-16 100
4-15 100
5-15 100, 5 70, 7 50, 3 30
Hs dip
1-25 90
2-15 180
3-15 270
4-4 360, 13 180
5-25 180, 27 90
Seated calf raise
1-60 90
2-30 180
3-8 270
4-14 180
5-46 90
Donkey calf raises
1-22 240
2-17 400
3-20 400
4-17 400
5-15 400
Fuck I gotta shave my face head and chest tonight FML. My arms r fuckin dead
- Jun 10, 2013
- 5,267
- 0
- 0
Tuesday 4-8-14
Legs
Squats
1-15 135
2-14 225
3-5 315
4-2 405 ds 3 315, 7 225, 11 135
Leg press
1-25 360
2-15 540
3-15 720
4-13 900
5-9 990
Leg extensions
1-15 100
2-15 130
3-15 175
4-13 205
5-12 235
6-8 260
Leg curls
1-15 70
2-15 90
3-12 110
4-9 130
I'm done leg are toast. I finally got the old lady coming back to the gym so probably be back tonight to do chest with her.
Legs
Squats
1-15 135
2-14 225
3-5 315
4-2 405 ds 3 315, 7 225, 11 135
Leg press
1-25 360
2-15 540
3-15 720
4-13 900
5-9 990
Leg extensions
1-15 100
2-15 130
3-15 175
4-13 205
5-12 235
6-8 260
Leg curls
1-15 70
2-15 90
3-12 110
4-9 130
I'm done leg are toast. I finally got the old lady coming back to the gym so probably be back tonight to do chest with her.
- Jun 10, 2013
- 5,267
- 0
- 0
Wednesday 4-9-14 am
Chest
Barbell bench
1-30 135
2-18 225
3-12 225
4-6 275
5-2 275, 9 225, 14 135
6-15 135
Db incline
1-15 50
2-15 70
3-8 90
4-5 100, 5 75, 5 50
5-11 70
Incline db fly's
1-15 30
2-11 40
3-7 50
4-4 60, 7 30
Cable crossovers
High
1-20 40
2-15 60
3-6 80
Med
1-15 40
2-13 40
3-11 40
Low
1-15 30
2-14 30
3-11 40
Dips
1-6 bw
2-6 bw
3-7 bw
4-3 bw
Db pullovers
1-10 50
2-10 60
3-13 70
4-7 80
Ofcourse the ol lady didn't come last night tonight shoulder's with her.
Chest
Barbell bench
1-30 135
2-18 225
3-12 225
4-6 275
5-2 275, 9 225, 14 135
6-15 135
Db incline
1-15 50
2-15 70
3-8 90
4-5 100, 5 75, 5 50
5-11 70
Incline db fly's
1-15 30
2-11 40
3-7 50
4-4 60, 7 30
Cable crossovers
High
1-20 40
2-15 60
3-6 80
Med
1-15 40
2-13 40
3-11 40
Low
1-15 30
2-14 30
3-11 40
Dips
1-6 bw
2-6 bw
3-7 bw
4-3 bw
Db pullovers
1-10 50
2-10 60
3-13 70
4-7 80
Ofcourse the ol lady didn't come last night tonight shoulder's with her.
Last edited:
- Jun 10, 2013
- 5,267
- 0
- 0
Wednesday 3-9-14 pm
Shoulders/traps/calves
Hammer strength shoulder press
1-25 90
2-16 180
3-14 180
4-11 180
5-9 180, 15 90
6-16 90
Lat raise machine
1-15 70
2-15 105
3-15 130
4-9 130
5-15 90
Donkey calf raises
1-17 400
2-15 400
3-15 400
4-15 400
Barbell shrugs
1-30 135
2-25 135
3-25 135
4-15 225
5-11 225
6-16 135
Seated calf raises
1-35 90
2-25 90
3-24 90
4-26 90
Just a light workout killed it earlier. Ol lady came today and did legs
Shoulders/traps/calves
Hammer strength shoulder press
1-25 90
2-16 180
3-14 180
4-11 180
5-9 180, 15 90
6-16 90
Lat raise machine
1-15 70
2-15 105
3-15 130
4-9 130
5-15 90
Donkey calf raises
1-17 400
2-15 400
3-15 400
4-15 400
Barbell shrugs
1-30 135
2-25 135
3-25 135
4-15 225
5-11 225
6-16 135
Seated calf raises
1-35 90
2-25 90
3-24 90
4-26 90
Just a light workout killed it earlier. Ol lady came today and did legs
- Jun 10, 2013
- 5,267
- 0
- 0
Friday 4-11-14
Back
Dl's
1-16 135
2-15 225
3-10 315
4-5 405
5-1 495
6-0 545
7-10 135
8-12 135
Hammer strength rev grip Lat pulldowns
1-20 90
2-15 180
3-3 270, 8 180
4-8 180, 8 90
5-15 90
Hammer strength low row
1-15 90
2-12 180
3-14 180
4-8 270
5-6 270, 6 180
6-10 180, 14 90
7-18 90, 8 90
Cable rows
1-15 120
2-9 210
3-7 250
4-7 250
Cable pulldowns
1-15 110
2-15 150
3-11 200
4-4 230
5-2 250, 8 150, 12 110, 14 80
Rev fly's
1-15 80
2-15 110
3-11 140
4-4 160, 8 100, 14 70, 17 50, 23 40, 11 slow 30
I'm fuckin dead enjoy your weekend brothers probably my last one with the FAM for a month or so. So gonna relax.
Here psych some pics for you to save
Back
Dl's
1-16 135
2-15 225
3-10 315
4-5 405
5-1 495
6-0 545
7-10 135
8-12 135
Hammer strength rev grip Lat pulldowns
1-20 90
2-15 180
3-3 270, 8 180
4-8 180, 8 90
5-15 90
Hammer strength low row
1-15 90
2-12 180
3-14 180
4-8 270
5-6 270, 6 180
6-10 180, 14 90
7-18 90, 8 90
Cable rows
1-15 120
2-9 210
3-7 250
4-7 250
Cable pulldowns
1-15 110
2-15 150
3-11 200
4-4 230
5-2 250, 8 150, 12 110, 14 80
Rev fly's
1-15 80
2-15 110
3-11 140
4-4 160, 8 100, 14 70, 17 50, 23 40, 11 slow 30
I'm fuckin dead enjoy your weekend brothers probably my last one with the FAM for a month or so. So gonna relax.
Here psych some pics for you to save