Phelons Journal

[Phelon]

Height 6'3
Weight 230


Current/Goals
Bench: 295/360
Squat: 330ish/405
Bodyfat ??/11, give or take
weight 230/220

Today was a light workout some-what, as i didnt have much time

Flat Bench:
1x5 with 185
3x5 with 205
1x5 with 225

Decline bench:
1x5 with 135 (rotator injury is why i go so low on this)
4x5 with 155

Rows:
4x5 with 95 (same as above, rotator)
1x5 with 115

Like i said, today was a light day, just wanted to get this journal started. Tomorrow i plan on doin legs. :micro:

[Phelon]

Today is an off day for working out. I'll be working on legs tomorrow.

[Phelon]

The holidays messed up my routine, SOO im gettin my thermocin monday or tuesday hopefully.. My last workout, which was about 3 days ago (as i stated above) was the following

bench:
1x5 185
3x5 205
1x5 225

squats: (went light, hamstring problems)
3x8 with 225 (all i could do at the moment)

lats
3x10 (on 7) dont know the weight

Im going to go back to the gym today. The holidays get to you :-)

[Clifford Gillmore]

Nice benching. Any reason for the differant rep ranges for body parts?

[Phelon]

Well, i was on a break, and got kinda week, started back today, and also i take it light on squats tryin to work my hammie out. And im also comin back from a shoulder injury, but im doin pyramids now on bench. Todays routine went like this:


Bench
1x5 185
3x5 225
1x2 265

Shrugs ran outta time so didnt finish really
2x15 135

Rows
3x10 115

Curls
3x10 "curl bar" +50

That's basically it today, started my thermocin cycle today. Tomorrow imma work on legs. I'd appreciate feedback or criticism, thanks

[Davidelmo]

Hey, you should edit your first post with your current heigh/weight etc

That way you/we can track progress better :)

Also, post your goals - more muscle, fat loss etc

[Phelon]

There you go man, thanks

[Phelon]

Ok today was a good day.
maxed out on pause bench: 275

Bench
(max) 275 paused
5x5 with 225

Curks
5x8 with curl bar + 50lbs

Dumbell Press I did these on 5 different levels, started with a more declined bench, then moved up to a more inclined
5x10 with 40 lb dumbells

Shrugs
3x15 with 205

Tomorrow im running ALOT. :) criticise please.

[Phelon]

Ok well yesterday (the site was down) I did running excercises for about an hour. Hurt my hamstring, so imma work that out. Today was a good workout.

Bench
2x5 with 205
3x5 with 225
then 1x10 with 205

Curls
5x5 with curl bar+50

Rows
3x5 with 115

Ladder press (5 levels on a bench with 50lbs)
1x6 on each level so that eqauls to be 5x6.

Shrugs
3x15 with 135

Dips
2x30

That's it i believe. Please criticise. Thanks

[imageD]

Try increasing your rep range to 6-8. I used to do a lot of lower rep, but now after switching I thining higher rep is better. It's all about the pump

[Phelon]

Ok i will do! :) thanks for the information. Anything else?

[Phelon]

today was a light day:

bench:
1x1 275 lbs
2x5 with 225
2x5 with 205

pull downs:
3x15 with 8th slab

curls:
3x15 with 70 lbs (workin on cut)

like i said its a light day

[SW]

Please explain what type of "curls"(db, reverse, bb, hammer, concentration?) you're doing, as well as "rows"(bb, db, seated, bent over, upright, t-bar?).

Also what is the routine you have look like?

[Phelon]

Curls are free curls, not preacher. Just on a curl bar. And rows, are standing up, bringing the bar to my kneck. Dont know real names..

My routine is basically as follows:

Mon,wed,friday is upper body, tues,thurs are leg(running)

[Phelon]

The 17th of this month went as followed (yesterday)

First we went in the basketball court, and ran 6 50's 3/4-full speed, then went into the weight room (i went light because of a hamstring tightening). And i did 1x10 with 155, 1x8 with 185, 1x6 with 205 (parallel). And then we did the whole routine over, starting from running, did this for about 3-4 times, all in all i did this all together

4x10 with 155
4x8 with 185
4x6 with 205
and ran 24 50's Something in that region. It was a pretty good leg workout.


Today
I did a warmup with 135
3x5 with 225
2x4 with 245
1x6 with 185
3x10 wide grip with 155. I jumped around on weight because i was going to max out, but changed my mind.

Then i did 3x15 shrugs with 135
then did 3x15 curls with curlbar +50lbs
That's all i had time for today.

[imageD]

keep up the good work man

[SW]

I"m guessing you did squats today? You have good numbers, keep it up. The row you described is an upright bb row.

[Phelon]

No sir, today was a chest day, yesterday was the squat day. Sorry about that. And Im confused about all of them names "bb" and all that. And thanks people :)

[Phelon]

did just some bench today, mom got sent to the hospital, so i had to cut it short.

bench:

3x225
2x205

[Phelon]

yesterday:

Bench:
3x5 with 225
2x5 with 205
1x10 with 155

Curls:
4x6 with curl bar + 50lbs

Shrugs
4x15 with 135

Dumbell press
3x6 with 45 lbs (3 diff levels)

Im going to work on lats a little bit too. Got to work it into my routine.

[Phelon]

today just a bench day, and a little bit of running

5x5 with 225 on bench.

then did running for about an hr.

[Utopianhopes]

Just dropping by to say keep up the good work. :spam:

[SW]

Hope everything's ok :)

[Phelon]

Thanks guys, that motivates me :)

[Phelon]

I will start my workout again tomorrow. :) lookin to lift pretty good.

[Phelon]

Today was an alright workout day..

bench:
2x5 225
3x5 205

bench(lockouts)
1x5 295

shrugs:
2x15

Delt exercise: dont know the name, its where you sit up, and bring the weight infront of you.
3x10

That's all i had time for today.

[Phelon]

Monday: cant really remember but i can try.
Bench Press: (Pyramid, so i just added them all together)
1x5 with 185
4x4 with 245
4x2 with 275

Dips:
5x10

Front Delt. Raises
3x10 with 20 lb dumbells

Shrugs
3x15 with shrug bar + 90 lbs

Curls
3x6 with curl bar + 50 lbs

Yesterday was a leg day, but didnt do it (sick)

Today:

Lock Outs (bench)
2x6 with 315 (assisted)

Bench (light day, due to lock outs)
2x5 with 225
1x6 with 185
Attempted 300 lbs paused, got bucked :(

Fore-arm exercise
2 sets of the string with a 10 lb weight.

Shrugs
3x15 with shrug bar + 90 lbs

Dips
20 dips

[Phelon]

Sorry i havent posted in here, havent had time. My routine has been about the same. Cutting is my enemy!

Today:

Bench
Pyramid (reps and sets added together)
2x6 with 190
2x4 with 250
2x2 with 285
1x1 with 315 (assisted)

Shrugs
3x10 with 140+trap bar

Standing Curls
3x8 with 50+curl bar

Flies
3x10 with 30lb dumbells

Dips
3x10 unweighted

[trasmi21]

Where are the squats? Deadlifts?

[trasmi21]

Hey, I saw the pictures by the way too. Looking good, you've got some mass on you. Nice arms. I think you need to consider doing a pretty serious cut though, and taking off some of the body fat. It'll help everything out, and I think it'll reveal a pretty strong base.


Are you working out for anything such as football?

[smalls]

Is there a reason you dont do back movements?

[Phelon]

I havent updated this in a while. I do, do squats, and back movements such as rows (diff types) and lats. And after about another month of bulking, i am going to do a small cut.

[smalls]

It just looks like about 1 back excercise every few bench workouts. Seems like a unbalanced split.

[Phelon]

It does seem that wya doesnt it. I've got more now. These post are old. Im puttin in lats, and rows in every upper day. :)

[JustinF]

Pretty good stats ya got there. Looks like you would benefit from a more balanced split, as smalls pointed out.

[Phelon]

I am working on that. I am right now, recovering from a shoulder problem. And then i will hit this journal back up :)

[Phelon]

commin back from my injury