lycan Venom
AnaSCI VET / Donating Member
- Nov 22, 2013
- 1,963
- 7
- 38
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Phoe's workout log
- Thread starter Phoe2006
- Start date
lycan Venom
AnaSCI VET / Donating Member
- Nov 22, 2013
- 1,963
- 7
- 38
chicken_hawk
AnaSCI VIP
- Feb 2, 2013
- 1,634
- 0
- 0
Well, bro you are one thick mo'fo. First time reading your log but I will check in on your progress.
Keep it going,
Hawk
Keep it going,
Hawk
- Jun 10, 2013
- 5,267
- 0
- 0
Saturday 2-15-14
Dips
1-20 bodyweight
1-15 bodyweight
Easy bar curls
1-15 75
2-15 75
3-15 75
4-11 125
Skull crushers
1-25 75
2-15 125
3-15 125
4-9 175
5-6 195
Alternating db curls
1-15 15
2-15 25
3-15 35
4-12 45
5-7 55
Close grip bench
1-15 135
2-15 135
3-15 185
4-8 225
Seated concentration curls
1-15 15
2-15 20
3-12 25
4-7 30, 9 25, 8 20, 6 15
Tri push downs
1-25 110
2-15 140
3-15 190
4-15 200
5-14 200
6-11 200, 8 140, 6 110, 10 80, 13 50
Hammer curls
1-15 30
2-15 40
3-12 50
4-7 60
Rope ext
1-15 60
2-15 80
3-15 100
4-11 120
Tri db kickbacks
1-15 15
2-15 25
3-12 30
Dips
1-20 bodyweight
1-15 bodyweight
Easy bar curls
1-15 75
2-15 75
3-15 75
4-11 125
Skull crushers
1-25 75
2-15 125
3-15 125
4-9 175
5-6 195
Alternating db curls
1-15 15
2-15 25
3-15 35
4-12 45
5-7 55
Close grip bench
1-15 135
2-15 135
3-15 185
4-8 225
Seated concentration curls
1-15 15
2-15 20
3-12 25
4-7 30, 9 25, 8 20, 6 15
Tri push downs
1-25 110
2-15 140
3-15 190
4-15 200
5-14 200
6-11 200, 8 140, 6 110, 10 80, 13 50
Hammer curls
1-15 30
2-15 40
3-12 50
4-7 60
Rope ext
1-15 60
2-15 80
3-15 100
4-11 120
Tri db kickbacks
1-15 15
2-15 25
3-12 30
- Jun 10, 2013
- 5,267
- 0
- 0
Sunday 2-16-14
Legs
Squats
1-15 95
2-15 185
4-15 275
5-10 365
6-5 455
7-15 135
Leg extensions
1-20 70
2-15 110
3-15 110
4-15 150
5-15 170
Laying leg curls
1-15 50
2-15 70
3-15 110
4-12 150
5-7 170
Leg press
1-15 90, 15 180, 10 270
2-15 270
3-15 180
4-15 180, 11 180
Leg abductor inner
1-15 90
2-15 140
3-15 190
4-15 190
Leg abductor outer
1-15 90
2-15 140
3-15 190
4-15 190
Legs
Squats
1-15 95
2-15 185
4-15 275
5-10 365
6-5 455
7-15 135
Leg extensions
1-20 70
2-15 110
3-15 110
4-15 150
5-15 170
Laying leg curls
1-15 50
2-15 70
3-15 110
4-12 150
5-7 170
Leg press
1-15 90, 15 180, 10 270
2-15 270
3-15 180
4-15 180, 11 180
Leg abductor inner
1-15 90
2-15 140
3-15 190
4-15 190
Leg abductor outer
1-15 90
2-15 140
3-15 190
4-15 190
- Jun 10, 2013
- 5,267
- 0
- 0
Monday 2-17-14
Chest
Warm up
Side lat raises/front lat raises
1-20/20 5lbs
Bb bench
1-25 135
2-17 225
3-10 315
4-3 365
5-7 315
6-9 275, 8 225, 14 135
Incline bb bench
1-15 135
2-13 185
3-8 235
4-7 235, 11 185, 13 135
Incline db fly's
1-25 20
2-15 30
3-15 40
4-13 50
5-9 60, 11 40, 10 30, 13 20
Cable fly's
1-15 40
2-15 50
3-15 60
4-13 60
5-15 50
Pec deck fly's
1-25 70
2-15 110
3-15 150
4-12 190
5-9 200
Db pullovers
1-15 50
2-12 70
3-8 80
Seated calf raises
1-54 90
2-46 90
3-42 90
4-33 180
5-27 180
6-21 180
Chest is fried at this point
Chest
Warm up
Side lat raises/front lat raises
1-20/20 5lbs
Bb bench
1-25 135
2-17 225
3-10 315
4-3 365
5-7 315
6-9 275, 8 225, 14 135
Incline bb bench
1-15 135
2-13 185
3-8 235
4-7 235, 11 185, 13 135
Incline db fly's
1-25 20
2-15 30
3-15 40
4-13 50
5-9 60, 11 40, 10 30, 13 20
Cable fly's
1-15 40
2-15 50
3-15 60
4-13 60
5-15 50
Pec deck fly's
1-25 70
2-15 110
3-15 150
4-12 190
5-9 200
Db pullovers
1-15 50
2-12 70
3-8 80
Seated calf raises
1-54 90
2-46 90
3-42 90
4-33 180
5-27 180
6-21 180
Chest is fried at this point
- Jun 10, 2013
- 5,267
- 0
- 0
2-18-14 Tuesday
Back
Hammer strength iso lat pull downs
1-25 50
2-20 140
3-15 230
4-15 320
5-11 360
6-7 360, 5 270, 9 180, 11 90 drop set
Hammer strength iso lat rows
1st 2 sets were close grip and overhand
1-15/15 90
2-15/11 180
3-15 270
4-11 360
5-6 450
Standing close grip pulldowns
1-25 70
2-20 110
3-15 150
4-15 190
T-bar rows
1-15 90
2-15 135
3-15 180
4-9 225
Db rows
1-15 60
2-15 75
3-11 100
4-8 100
Rev db fly's
1-15 20
2-15 30
3-15 40
4-12 40
Rev pec deck flys
1-15 70
2-15 90
3-15 110
4-15 130
Skipped deadlifts today had both the kids and they were getting restless plus I was worn out by this point
Back
Hammer strength iso lat pull downs
1-25 50
2-20 140
3-15 230
4-15 320
5-11 360
6-7 360, 5 270, 9 180, 11 90 drop set
Hammer strength iso lat rows
1st 2 sets were close grip and overhand
1-15/15 90
2-15/11 180
3-15 270
4-11 360
5-6 450
Standing close grip pulldowns
1-25 70
2-20 110
3-15 150
4-15 190
T-bar rows
1-15 90
2-15 135
3-15 180
4-9 225
Db rows
1-15 60
2-15 75
3-11 100
4-8 100
Rev db fly's
1-15 20
2-15 30
3-15 40
4-12 40
Rev pec deck flys
1-15 70
2-15 90
3-15 110
4-15 130
Skipped deadlifts today had both the kids and they were getting restless plus I was worn out by this point
- Jun 10, 2013
- 5,267
- 0
- 0
Wednesday 2-19-14
Arms
Dips
1-17 body weight
2-11 bw plus 45 lbs
3-4 bw plus 90 lbs
Bb wide grip curls
1-25 45 lbs
2-20 65
3-15 85
4-15 105
5-9 125
6-5 145
7-5 145, 5 125, 7 105, 5 85, 5 65, 7 45
Skull crushers
1-25 75
2-15 125
3-11 175
4-5 195
Alternating db curls
1-25 15
2-15 25
3-15 30
4-10 40
5-7 50
Tri push downs
1-25 110
2-20 150
3-15 190
4-11 200
5-15 200
6-9 200, 8 150, 9 110, 11 80, 12 50, 13 30
Standing one arm cable curls
1-20 20
2-15 30
3-14 40
4-9 50
Tri rope push downs
1-20 60
2-15 80
3-15 110
4-9 130
Db tri kick backs
1-15 15
2-15 20
3-15 25
4-12 30
Arms
Dips
1-17 body weight
2-11 bw plus 45 lbs
3-4 bw plus 90 lbs
Bb wide grip curls
1-25 45 lbs
2-20 65
3-15 85
4-15 105
5-9 125
6-5 145
7-5 145, 5 125, 7 105, 5 85, 5 65, 7 45
Skull crushers
1-25 75
2-15 125
3-11 175
4-5 195
Alternating db curls
1-25 15
2-15 25
3-15 30
4-10 40
5-7 50
Tri push downs
1-25 110
2-20 150
3-15 190
4-11 200
5-15 200
6-9 200, 8 150, 9 110, 11 80, 12 50, 13 30
Standing one arm cable curls
1-20 20
2-15 30
3-14 40
4-9 50
Tri rope push downs
1-20 60
2-15 80
3-15 110
4-9 130
Db tri kick backs
1-15 15
2-15 20
3-15 25
4-12 30
Finally got a new workout log no more writing it down on a single piece of paper
HAHAHA you serious? I use to keep mine in a journal but now I just come home and put it on this site. It's alot easier than having to try and read my chicken scratch, preworkout drink scribble lol.
- Jun 10, 2013
- 5,267
- 0
- 0
Thursday 2-20-14
Shoulders
Warm up
Lat raises
1-15 10 lbs
2-15 15
Hammer strength iso shoulder press
1-25 90
2-20 140
3-11 190
4-7 240
5-2 290 drop, 2 240, 3 190, 2 140, 3 90
Smith machine behind the neck press
1-20 95
2-15 145
3-5 195
4-3 245 drop, 5 145, 8 95
Cable crossover lat raises
1-20 20
2-11 50
3-8 50 drop, 5 40, 4 30, 5 20, 6 10
Db front raises
1-15 15
2-15 20
3-12 25
4-10 30
Db lat raises
1-15 15
2-10 25
3-8 35
Rear delt fly's
1-20 15
2-15 25
3-8 35
Db shrugs
1-20 75
2-18 85
3-15 100
Shoulders
Warm up
Lat raises
1-15 10 lbs
2-15 15
Hammer strength iso shoulder press
1-25 90
2-20 140
3-11 190
4-7 240
5-2 290 drop, 2 240, 3 190, 2 140, 3 90
Smith machine behind the neck press
1-20 95
2-15 145
3-5 195
4-3 245 drop, 5 145, 8 95
Cable crossover lat raises
1-20 20
2-11 50
3-8 50 drop, 5 40, 4 30, 5 20, 6 10
Db front raises
1-15 15
2-15 20
3-12 25
4-10 30
Db lat raises
1-15 15
2-10 25
3-8 35
Rear delt fly's
1-20 15
2-15 25
3-8 35
Db shrugs
1-20 75
2-18 85
3-15 100
- Jun 10, 2013
- 5,267
- 0
- 0
Saturday 2-22-14
Legs
Squats
1-15 95
2-15 185
3-8 275
4-6 315
5-2 405
6-2 455 drop, 2 405, 5 315, 6 225, 8 135
Leg extensions
1-20 105
2-15 150
3-15 200
4-6 250 drop, 5 200, 2 150, 5 100
Leg curls
1-15 70
2-11 110
3-10 150
Hip abductor outer
1-20 90
2-15 150
3-15 190
Hip abductor inner
1-20 90
2-15 150
3-15 190
Had to cut it short cuz of kids back-to-back all-star basketball games
Legs
Squats
1-15 95
2-15 185
3-8 275
4-6 315
5-2 405
6-2 455 drop, 2 405, 5 315, 6 225, 8 135
Leg extensions
1-20 105
2-15 150
3-15 200
4-6 250 drop, 5 200, 2 150, 5 100
Leg curls
1-15 70
2-11 110
3-10 150
Hip abductor outer
1-20 90
2-15 150
3-15 190
Hip abductor inner
1-20 90
2-15 150
3-15 190
Had to cut it short cuz of kids back-to-back all-star basketball games
- Jun 10, 2013
- 5,267
- 0
- 0
Sunday 2-23-14
Chest
Bench
1-25 135
2-15 225
3-6 315
4-5 315
5-4 335
6-4 335 drop, 3 285, 4 235, 5 185, 8 135
Incline bench
1-13 135
2-11 185
3-10 185
4-8 185 drop, 10 135
Incline db fly's
1-15 30
2-13 40
3-9 50
4-8 60
Pec deck fly's
1-25 75
2-17 125
3-8 195
Db pullovers
1-13 60
2-8 70
3-5 80
Chest
Bench
1-25 135
2-15 225
3-6 315
4-5 315
5-4 335
6-4 335 drop, 3 285, 4 235, 5 185, 8 135
Incline bench
1-13 135
2-11 185
3-10 185
4-8 185 drop, 10 135
Incline db fly's
1-15 30
2-13 40
3-9 50
4-8 60
Pec deck fly's
1-25 75
2-17 125
3-8 195
Db pullovers
1-13 60
2-8 70
3-5 80
- Jun 10, 2013
- 5,267
- 0
- 0
Monday 2-24-14
Back
Deadlifts
1-15 135
2-15 225
3-8 315
4-5 315
5-2 315
Pull ups
1-6 bodyweight
2-8 bodyweight
3-4 bodyweight
Hammer strength iso pulldowns
1-25 90
2-16 180
3-13 270
4-8 360 drop, 5 270, 7 180, 10 90
Hammer strength iso close grip rows
1-15 90
2-15 180
3-11 270
4-7 360
5-8 450
Hammer strength iso overhand rows
1-11 90
2-8 180
3-7 180
Seated close grip cable rows
1-25 75
2-25 110
3-25 160
4-20 200
Standing close grip pull downs
1-15 75
2-15 110
3-15 150
4-13 200
Seated wide grip cable rows
1-15 75
2-15 110
3-15 150
4-13 200
Rear delt fly's
1-15 30
2-13 40
3-9 50
Back
Deadlifts
1-15 135
2-15 225
3-8 315
4-5 315
5-2 315
Pull ups
1-6 bodyweight
2-8 bodyweight
3-4 bodyweight
Hammer strength iso pulldowns
1-25 90
2-16 180
3-13 270
4-8 360 drop, 5 270, 7 180, 10 90
Hammer strength iso close grip rows
1-15 90
2-15 180
3-11 270
4-7 360
5-8 450
Hammer strength iso overhand rows
1-11 90
2-8 180
3-7 180
Seated close grip cable rows
1-25 75
2-25 110
3-25 160
4-20 200
Standing close grip pull downs
1-15 75
2-15 110
3-15 150
4-13 200
Seated wide grip cable rows
1-15 75
2-15 110
3-15 150
4-13 200
Rear delt fly's
1-15 30
2-13 40
3-9 50
chicken_hawk
AnaSCI VIP
- Feb 2, 2013
- 1,634
- 0
- 0