Phoe's workout log

[Phoe2006]

Saturday 4-12-14
Tri's quick workout busy day plus gym was crowded as fuck

Dips
1-20 bodyweight
2-17 bw
3-15 bw
4-15 bw
5-15 bw

Tri cable press down
1-30 120
2-19 200
3-17 200
4-15 200
5-15 200
6-13 200

Tri rope
1-22 60
2-17 100
3-15 120
4-11 120
5-9 120

Close grip bench
1-25 135
2-20 135
3-16 225
4-15 225
5-4 275, 7 225, 13 135
6-16 135

Hammer strength dip machine
1-25 90
2-16 180
3-14 270
4-9 360
5-8 450
6-7 450, 14 270, 19 180, 21 90

 

[dorian777]

That's an impressive close-grip poundage. Do you keep your hands 6" apart?

 

[psych]

hate crowded gyms...

 

[Phoe2006]

That's an impressive close-grip poundage. Do you keep your hands 6" apart?

Yes sir might jot be exactly 6"'s but pretty darn close I just use the gap in the middle of the bar as guidance and my pinkies touch the grip.

 

[MattG]

Yes sir might jot be exactly 6"'s but pretty darn close I just use the gap in the middle of the bar as guidance and my pinkies touch the grip.

Very impressive weight indeed bro. That hurt your wrists bad? I know heavier weight close grips on straight bar kills mine, to the point where i miss a few reps because of it. Got a little old school bench at my gym that has narrow bar rests. I love that thing for close grips bc you can use an ez curl bar on it. Much easier on wrist joints...

 

[Phoe2006]

Yea actually anything over 135 bench wise hurts my wrists and I wear wrist wraps.

 

[chicken_hawk]

Yea actually anything over 135 bench wise hurts my wrists and I wear wrist wraps.

Same here and I put my pinkie on the first ring as well.

Keep rockin it bud.


Hawk

 

[Phoe2006]

Sunday 4-13-14
Bi's

Ez curl wide grip
1-15 60
2-12 90
3-11 90

Alt db curls
1-15 20
2-14 30
3-9 35
4-6 45
5-4 50, 6 30, 13 20

Hammer strength seated curl machine
1-20 45
2-10 70
3-7 80
4-6 95
5-3 105, 2 95, 4 70, 3 55, 7 45
6-13 45, 7 55, 5 65
7-7 75, 5 65, 4 55, 5 45
8-13 45

One armed concentration curls
1-21 20
2-24 20
3-16 25
4-17 25
5-10 30
6-11 30, 6 25, 8 20, 13 15

One armed Cable curls
1-13 30
2-10 40
3-7 50
4-3 60, 3 50, 4 40, 7 30, 11 20, 14 10

 

[Phoe2006]

Monday 4-14-14
Legs

Squats
1-15 135
2-13 225
3-6 315
4-2 405
5-1 455

Hack squat machine
1-15 90
2-11 90
3-5 180
4-3 180

Leg press
1-20 450
2-20 710
3-8 990
4-7 990

Leg extensions
1-20 40
2-15 70
3-15 100
4-12 160
5-7 195
6-5 250

Laying leg curls
1-15 60
2-20 80
3-13 100
4-9 120

 

[Phoe2006]

Tuesday 4-15-14
Chest

Bench
1-30 135
2-20 225
3-13 225
4-6 275
5-2 315
6-1 335
7-8 225
8-8 225
9-25 135
10-23 135

Smith machine incline
1-25 135
2-10 225
3-11 225
4-3 275, 5 225,13 135
5-27 135
6-24 135

Seated calf raises ss w/ incline
1-50 110
2-54 110
3-43 110
4-32 110
5-17 180
6-12 180

Pec deck fly's
1-25 70
2-18 120
3-13 170
4-12 220
5-10 250
6-7 260

Calf sled
1-51 90
2-30 270
3-13 450
4-14 540
5-10 630

Seated ground zero cable fly
1-15 30
2-15 60
3-7 90
4-4 120, 3 80, 7 50, 13 30, 17 20

Donkey calf raises
1-10 450
2-13 450
3-13 450
4-17 240

Dips
1-10 bw
2-7 bw
3-2 bw

Good last workout til I get to my final destination got safety training and testing for the next 7-10 days don't know yet. Hopefully find a gym til then that won't kick me out lol. Fuck you planet fit.

 

[Phoe2006]

BTW psych came all the way down and touching chest but my shoulders fuckin killing me now

 

[Phoe2006]

Saturday 4-19-14
Legs

Squats(not feeling it today but gotta work through it)
1-15 135
2-12 225
3-2 315
4-3 315
5-2 405
6-1 405
7-6 135 my legs feel like shit today

Hack squat machine
1-15 90
2-9 180
3-4 270
4-2 360
5-11 180

Leg press
1-25 540
2-15 720
3-10 900
4-5 990
5-13 540

Leg extensions
1-25 60
2-20 100
3-17 160
4-14 190
5-7 220
6-5 250
7-3 250,2 190,3 160,2 130, 2 100, 2 80, 2 60, 2 40, 4 20

Laying leg curls
1-15 60
2-24 60
3-20 80
4-17 100
5-11 120

Happy Easter decent workout eventhough I wasn't feeling it today.

 

[Phoe2006]

Been a while since I updated my log

Sunday 4-27-14
Shoulders/traps

Military press
1-15 bar warm up
2-15 135
3-8 185
4-4 205
5-1 225, 6 185, 10 135
6-15 135

Db Lat raises set 1
1-15 20
2-15 25
3-13 30

Hammer strength shoulder press
1-25 90
2-15 180
3-13 180
4-10 180
5-10 180, ds 12 90

Lat raise machine set 2
1-25 80
2-15 140
3-6 185
4-3 170, ds 5 140, 6 110, 8 80, 13 40

Db front raises
1-13 20
2-9 25
3-11 20
4-6 30, 3 25, 4 20, 8 15

Rear delta
1-25 70
2-20 105
3-17 145
4-10 170, 4 160, 3 130, 5 100, 6 70, 8 40

Smith machine shrugs
1-30 135
2-30 135
3-20 225
4-17 225
5-10 315
6-9 315
7-5 405
8-4 405, 7 315, 14 225, 24 135

Db shrugs
1-18 85
2-15 105
3-9 120
4-8 125

 

[Alinshop]

Welcome back!

 

[Phoe2006]

Alin doesn't mean I stopped working out just long ass days working and not getting on here as much to update

 

[Alinshop]

Alin doesn't mean I stopped working out just long ass days working and not getting on here as much to update

I know that man, just giving you a hard time:action-smiley-054:

 

[Phoe2006]

I know been driving yesterday and training and new hire paperwork again. Made it back home to the family for a week. No workout for two days

 

[psych]

Enjoy the family time bro!

 

[Ironbuilt]

So u quit the gym?

 

[Phoe2006]

Friday 5-2-14
Chest bi's calves

Bench
1-30 135
2-20 225
3-15 225
4-4 275
5-4 275
6-9 225
7-8 225
8-15 135
9-21 135

Alt db curl
1-15 25
2-12 35
3-7 40
4-4 50
5-8 40, 6 30, 16 20

Incline db bench
1-15 50
2-15 75
3-8 90
4-3 100
5-9 80, 11 60, 12 50, 14 40

Preacher curls machine
1-20 45
2-15 70
3-8 90
4-5 105
5-3 115
6-7 75
7-14 65
8-14 55
9-16 45
10-19 45

Cable fly's
1-20 50
2-12 60
3-8 70
4-6 80

Pec deck
1-15 40
2-15 60
3-12 80
4-8 100

Close grip Cable curls
1-15 80
2-15 100
3-15 120
4-8 140
5-4 160

Dips
1-14 bodyweight
2-12 bw
3-9 bw
4-8 bw

Concentration curls
1-15 25
2-15 30
3-13 35
4-9 40

Calf press
1-35 360
2-25 540
3-15 630

Donkey calf raises
1-20 400
2-17 400
3-25 400