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philou123
02-22-2007, 11:12 PM
Hey guys,

So I just got started with WBB1 last week, and I figured it'd be a good time to start a journal as well. I only started lifting seriously about 7 weeks ago, and I have been making some nice gains, but there's still lot of work ahead to reach my goals...

Chest
Bench Press 1x(8,6) - 165,170
Incline Dumbell Press 1x(8,6) - 60,65
Wide Dips 1x(8,7) - BW, BW+5

Back
Chins-ups 1x(9,7) - BW
Deadlifts 2x8 - 185
Underhand Row Machine 2x8 - 160
Dumbell Shrugs 3x10 - 75

Abs
Weighted Incline Crunch 3x12 - 35,45,45
Barbell Twists 2x10 - 20,25
Weighted Leg Raiseses 2x12 - 8

Comments:
Bench Press felt really strong
Keep Deadlifts at 185 until form gets better
Start all lifts at heavier weight next week

PS Any advice about the sets, workouts, etc will be appreciated.

philou123
02-26-2007, 01:38 PM
Yesterday's workout

Legs
Squats: 2x8 - 225
Straight-legged DL's: 2x8 - 180
Standing Calf Raises: 4x10 - 300
Hack Squats: 3x8 - 165, 175, 185
Leg Curls: 1x(7,6) - 135

Forearms
Wrist Curls: 2x8 - 40

Comments
Squats were real good, ready to move up weight
Same thing for DL's, but carefully
Hack Squats = start at 190 next time

Cirino83
02-26-2007, 01:46 PM
Congrats on starting an online journal. Although I have one in a notebook, maybe someday I won't be so lazy and start one on here too.

Good luck with your goals.

philou123
02-28-2007, 09:50 PM
Yesterday's workout:

Shoulders
Smith Machine Shoulder Press 3x(12,8,8) - 50,60,60
Arnold Press Machine 2x8 - 140,150

Biceps
Barbell Curls 2x7 - 70
Hammer Curls 1x8 - 35
Preacher B. Curls 1x6+4 - 60

Triceps
Push-Downs 2x(10,8+4) - 110,(120,100)
French Press 2x7 - 60
Triceps Machine 2x(12,10) - 60,70

Abs
Weighted Crunches 3x(14,12,9) - 45
Barbell Twists 2x10 - 25
Leg Raises 1x12 - Red Ball
Leg Raises + Push 2x(10,9) - 10lbs dumbell

Comments
Shoulder was hurt, had to adapt shoulder exercises.
French Press = amazing exercise
Weight up to 191 w00t!

philou123
03-04-2007, 07:47 PM
Friday's workout:

Legs
Squats 1x7,6 - 240
Straight-Legged DL's 2x8 - 200,210
Calf Raises 3x10 + 1x9 - 300,320
Hack Squats 3x8 - 205(80)
Leg Curls 1x8,6 - 135

Abs
Incline Weighted Crunches 2x12 - 45
Barbell Twists 1x10 - 25
Leg Raises + Push 1x12,10 - 10

Comments
Squats felt alright, but keep weight at 240 for one more session
DL's weight can still go up, start at 220 next time
Felt sick to my stomach when doing abs, had to cut a little bit.

philou123
03-04-2007, 07:52 PM
Today's workout

Shoulders
Smith Machine Shoulder Press 2x8 - 65,70
Dumbell Shoulder Press 2x8 - 40,45
Lateral Raises 1x9,8 - 25

Biceps
Barbell Curls 2x8 - 70
Preacher Curls 1x8 - 60

Triceps
French Press 3x8 - 60,70,70 (last set seated..better)
Cable Pull-Downs 2x8 - 120

Forearms
Wrist Curls 2x12 - 15
Reverse Wrist Curls 2x12 - 20
Roll-ups 1x - 12.5

philou123
03-08-2007, 06:31 PM
Chest
Bench Press - 2x8) - 165
Incline Dumbell Press - 2x8 - 60
Wide Dips - 1x(8,7) - BW, BW+5

Back
Chins-ups 1x(8,7) - BW
Deadlifts FORGOt!
Underhand Row Machine 2x8 - 180
Dumbell Shrugs 2x10 - 3 plates

philou123
03-08-2007, 06:44 PM
Legs
Squats - 2x8 - 235
Straight-Legged DL's - 2x8 - 215
Calf Raises - 4x10 - 320
Hack Squats - 2x8 - 205,220
Leg Curls - 2x6 - 130

Abs
Weighted Crunches 3x(12,12,8) - 45 +5,5,6
Leg Raises + Push 2x10 - 10lbs

philou123
03-10-2007, 06:13 PM
Shoulders
Smith Machine Shoulder Press - 1,8,6 - 75,85
Dumbell Shoulder Press - 1x8,7- 45
Lateral Raises - 1x(8+4),(7+5) - (30+25)

Biceps
Barbell Curls 2x6 - 80
Hammer Curls 1x6 - 40

Triceps
French Press - 1x8,6 - 70,80
Cable Pull-Downs - 1x8 - 120
Bar Pull-Downs - 1x9,8 - 120

Forearms
Wrist Curls - 2x12 - 15
Reverse Wrist Curls - 1x12,11 - 20,25
Roll-ups - 1x - 12.5

Comments
Next week, remember to do Close-Grip Bench Press.
Great workout overall... Spartan Training!!!

philou123
03-13-2007, 09:50 PM
Chest
Bench Press - 1x8,6 - 175 (65)
Incline Dumbell Press - 1x8,5.5 - 65
Wide Dips - 1x(9,7) - BW+5

Back
Deadlifts - 2x8 + 1x6 - 195,205,225
Chins-ups 1x(8,7) - BW
Row Machine 2x8 - 180,190
Dumbell Shrugs 2x10 - 145

Abs
Barbell Twists - 2x9 - 30
Weighted Crunches - 12,11,8 - 45 @ 6

Comments
Bench start at 180
Try to get spot for Incline
Deadlifts start at 225 next time

:strong:
Row Machine start at 190

hulkinout
03-14-2007, 08:36 AM
Looking good Phil.

What are your long-term and short-term goals? (Never mind, just read your signature).

Put some photos up when you get a chance. Be cool to see where you are now at point A so you can compare them to where you are in August.

philou123
03-17-2007, 06:48 PM
Legs
Squats - 2x8 - 245
Straight-Legged DL's - 2x6 - 225
Seated Calf Raises - 4x10 - 115x1, 135x3
Hack Squats - 3x6,6,7 - 225 **Last set = under-over grip = better
Leg Curls - 2x7,6 - 135

Abs
Hanging leg raises - 4x10,10,8,8

philou123
03-17-2007, 06:51 PM
Shoulders
Smith Machine Shoulder Press - 2x8 - 80
Dumbell Shoulder Press - 2x7 - 50
Lateral Raises - FORGOT, Damnit

Biceps
Barbell Curls 2x6 - 80
Hammer Curls 1x8 - 40

Triceps
CG Bench Press - 2x8 - 120
French Press - 2x6 - 80
Bar Pull-Downs - 2x10,9 - 120,130

Forearms
Wrist Curls - 2x10 - 20
Reverse Curls - 2x7,(5+5) - 80, (80+50)

philou123
03-21-2007, 08:51 PM
Chest
Bench Press - 2x6 - 185 (70)
Incline Dumbell Press - 1x8,10 - 65
Wide Dips - 1x(9,8) - BW+5

Back
Deadlifts - 2x7 - 225
Chins-ups 1x(9,8) - BW + Lat Pull Downs 1x6x140
Row Machine 2x6 - 200
Dumbell Shrugs 2x10 - 145

philou123
03-24-2007, 10:41 AM
Thursday's:

Legs
Squats - 2x8 - 250,260
Straight-Legged DL's - 1x6,8 - 235
Seated Calf Raises - 3x10 - 135 + Standing 1x10 - 320
Hack Squats - 1x8,7,7 - 235, 245,245
Leg Curls - 2x7,8 - 140, 135

Abs
Weighted Crunches - 2x12 - 45 (6)
Russian Twists - 3x10 - 30,40,40
Leg Raises+Push - 2x12 - 10,15

SOLID WORKOUT.

Kiaran
03-24-2007, 01:00 PM
Congrats on the gains thus far, man. Squats are looking solid.

philou123
03-26-2007, 10:34 PM
thanks dude, i started out around 200 for 8 reps 3 months ago, so i'm pretty happy with how things are going. 40 more pounds to 300!!!

philou123
03-26-2007, 10:39 PM
Shoulders
Smith Machine Shoulder Press - 2x6 - 85
Dumbell Shoulder Press - 2x8 - 50
Lateral Raises - 2x8 - 30, (35x4, 30x5)

Biceps
Barbell Curls 2x6 - 80
Hammer Curls 2x8 - 40 *** Ready for 45lbs

Triceps
CG Bench Press - 1x8,(6+2with help) - 135 (40) ,140 (42.5)
French Press - 2x7 - 80
Bar Pull-Downs - 1x12 - 130

Forearms
Reverse Biceps Curls - 2x8 - 60
Wrist curls - 2x10 - mix of 25 and 30 lbs

philou123
03-28-2007, 12:17 AM
Chest
Bench Press - 1x8,6 - 185 (70)
Incline Dumbell Press - 1x6,7 - 65 *** Weak, triceps still tired from previous workout
Wide Dips - 1x(10,8) - BW+5

Back
Deadlifts - 2x8 - 225 + 1x7 - 245 *** Keep working on form, pull back not up!!
Chins-ups 1x(10,8) - BW
Row Pulley 2x8 - 160
Dumbell Shrugs 2x10 - 155, 175

Abs
Weighted Crunches - 2x8 - 55
Russian Twists - 2x10 - 40 *** Ready to move up
Leg Raises + Push - 2x12,11 - 12

Kiaran
03-29-2007, 11:18 PM
Nice work with the deads. You should think about reformatting your log, it's hard to read, lol.

philou123
04-15-2007, 02:42 PM
Chest
Bench Press
5x185lbs
5x185lbs

Incline Dumbell Press
8x60lbs
8x65lbs

Wide Dips
10xBW+5
8xBW+8

Back
Deadlifts
8x205lbs
8x225lbs

Chins-ups
9xBW
9xBW

Row Pulley
8x160lbs
8x170lbs

Shrugs
10x145lbs
10x145lbs

***Just getting back into the swing of things after 2 and a half week break.

philou123
04-16-2007, 05:15 PM
LEGS + ABS

Squats
8x255
4x255, failed, then 5 more reps

Straight-Legged DL's
8x235
9x240

Seated Calf Raises
10x135
10x135

Standing Calf Raises
10x320
10x320

Hack Squats
8x245
5x245 (going all the way down, not good idea, hurt my back)

Leg Curls
8x140
6x140

ABS
Weighted Crunches
10x55
10x55
8x55

Leg Raises+Push
9x12lbs
9x12lbs

philou123
04-20-2007, 12:47 AM
Shoulders
Dumbell Shoulder Press
8x50
8x55
7x60 ***Start at 60 next time

Smith Machine Shoulder Press
9x75
6x80

Lateral Raises
8x30
8x30

Biceps
Ez-Bar Curls
8x83
7x83

Hammer Curls
6x45
8x40

Triceps
French Press
8x80
7.5x80

CG Bench Press
8x120
7x120

Bar Pull-Downs
9x130
8x130

philou123
04-22-2007, 07:07 PM
Chest
Bench Press
8x185lbs (help for 8th rep)
8x185lbs (help for 7-8th rep) **** Start at 190 next time

Incline Dumbell Press
8x65lbs
8x70lbs ***** Start at 75lbs next time

Wide Dips
10x BW+10
8x BW+10 ***** Use a 12lbs dumbell next time

Back
Deadlifts
8x225lbs
8x245lbs
8x260lbs *****Start at 265 next time (on low rack)

Chins-ups
9xBW
7+2xBW
4+2+1xBW

Standing Back Rows
8x115
8x135
7x135 ****Start at 135 next time, good form

Row Pulley
10x130lbs
8x150lbs ****Possibly do only one set in the future, SBR = already good

Shrugs
10x150bs
10x160lbs

Abs
Incline Weighted Crunches
8x50lbs
8x50lbs

Russian Twists
10x35lbs
10x45 ****Start with 45 next time

WestsideWarrior
04-22-2007, 07:16 PM
Why are you doing high rep bench? To make gains, it's usually in the 3-5 rep area.

Nice work tho, keep workin hard.

philou123
04-24-2007, 02:52 PM
Uh, I'm pretty sure WBB1 suggests 6-8 reps, which falls within the hypertrophy range of 6-12 reps.

And as for gains, I started in January with 8 reps @ 135lbs, and now I'm at 8 reps @ 185lbs, so I guess I'm making some sort of gains..

High-rep is like... 15-20 reps, not 8.

philou123
04-24-2007, 07:37 PM
LEGS
Squats
8x265
8x265
8x265 ***Went really well, start up at 270-275 next time + Get spot

Straight-Legged DL's
7x245
6x245

Seated Calf Raises
10x135
9x135
8x135
8x135

Hack Squats
8x245
8x245

Standing Calf Raises
20x220 ***200lbs next time
(20,5 sec rest,10)x160 *140lbs next time
(20,5 sec rest, 10, 5 sec rest, 10)x100 *60lbs next time

Leg Curls
8x135
8x135

Reverse Toe Raises
8x180
8x180

ABS
Hanging Leg raises
10x
10x
10x (shaky)
10x (shaky)

Weighted Crunches (controlled)
8x45
8x45
8x45

philou123
04-26-2007, 08:47 PM
Shoulders
Dumbell Shoulder Press
7x60
9x60 (last rep with help)

Smith Machine Shoulder Press (SS with Lat Pull-Downs)
8x80
7x80

Lateral Raises
FORGOT, DAMMIT!!!!!!!!! DO WITH CHEST ON SUNDAY

** Lat Pull-Downs
8x140
8x150

Biceps
Ez-Bar Curls (SS with French Press)
7x83
6x83

Hammer Curls
7x40

Underhand Chins (from Straps)
4xBW
4xBW

Reverse Curls
7x68
Mix-up, dropping weight til' total failure

Triceps
French Press (SS with Curls)
8x83
8x83

CG Bench Press (SS with PullDowns)
7x125
7x125

Bar Pull-Downs (SS with CG BP)
8x120
8x120

philou123
04-29-2007, 07:36 PM
Chest
Bench Press
8x190lbs
8x190lbs (with too much help from moron spotter)

Incline Dumbell Press
7x70lbs
6x70lbs

Cable Cross-Overs
8x60lbs
9x60lbs

Back
Deadlifts
6x260lbs
7x270lbs
6x280lbs

Lat Pull Downs (hands too *****ed for chins)
8x150lbs
8x150lbs

Bent-over Rows
8x135lbs
8x135lbs
8x135lbs

Shrugs
10x160lbs
10x170lbs

Abs
Incline Weighted Crunches
10x45lbs
8x45lbs
8x45lbs *Controlled descent

Leg Raises + Push
10x12lbs
9x12lbs

philou123
05-03-2007, 03:08 AM
LEGS
Squats
8x270
8x275 ***Went really well

Straight-Legged DL's
6x245 ***Only did one set cuz grip was still ****ed

High Foot Placement Leg Press
15x405

Seated Calf Raises
10x135
10x135
10x135

Leg Extensions[/U
10x170
10x180

[U]Standing Calf Raises
20x160
(20,3 sec rest,10)x120
(25,5 sec rest, 15)x60

Leg Curls
8x140
8x140

Reverse Toe Raises
8x120
8x120

ABS

Weighted Crunches (controlled)
10x45
10x45
9x45

Russian Twists
10x40
10x50

Leg Raises + Push
10x12lbs
(9+4)x15lbs

philou123
05-04-2007, 10:00 PM
Shoulders
Dumbell Shoulder Press
8x60
8x65

Smith Machine Shoulder Press (SS with Lat Pull-Downs)
7x85
6.5x85

Lateral Raises
7x35+5x30
7x35+5x30

** Lat Pull-Downs
8x150
8x150

Biceps
Ez-Bar Curls (SS with French Press)
7x83
7x83

Hammer Curls
8x35
8x35

Reverse Curls
7x60
7x60

Triceps
French Press (SS with Curls)
8x83
8x83

CG Bench Press (SS with PushDowns)
8x130
7x130

Bar Push-Downs (SS with CG BP)
10x130
10x130
__________________

philou123
05-05-2007, 04:55 PM
So now that school is over, and that summer is right around the corner, I decided to up my workout regimen to 4x a week.

Hence, I'm changing my program from WBB1 to BGB. I'm pretty pump to see how it goes.

Day 1: Horizontal Push Pull

Back
Deadlifts
5x245
5x245
5x245
5x265 *Couldnt go higher because hands are *****ed.

Bent-over Rows
8x135lbs
8x140lbs
8x140lbs

Cable Rows
8x150
8x150
8x150

Chest
Bench Press
4x195
5x190
5x190
5x190
5x185

Incline Dumbell Press
8x65
5x70 (cuz no spotter)
7x70

Wide Dips
6xBW
6xBW

Calves
Seated Calves Raises
10x150
10x150
10x150
10x150

Calves on leg press
20x135
22x135
21x135

philou123
05-07-2007, 06:15 PM
Legs (Quad Dominant)

Squats
5x245
5x265
5x275
5x285
5x295 (start at 270ish next time and move up?)

Pulley Biceps Curls
8x120
8x130
8x130 (130=good)

Seated Hammy Curls
12x115
12x115
12x115

Concentration Curls
6x40
6x40
6x35 (Needed help with other arm for all sets, start with 35 next time)

Leg Press
8x450
8x500
8x520

ABS...don't feel like writing it down.

I LOVE HEAVY SQUATS.

philou123
05-08-2007, 08:51 PM
Day 3 Vertical Push Pull

Shoulder Press
5x60
5x65
5x65
5x65
5x65

Weighted Chins
5x20
5x15
5x15
5x10
5x10

Smith Machine Press
7x60
7x60
6x60

Lat Pull Downs
8x150?
8x150
8x150

Lateral Raises
8x35
8x35
7x35 +5x30

Shrugs
10x135
10x135
9x135 (grip giving up)

+ CALVES

philou123
05-10-2007, 02:47 PM
Day 4 Legs Hams Dominant + Triceps

Straight-Legged Deadlifts
5x235
5x245
5x255
5x255
5x255

SkullCrushers
8x80
8x80
8x80 ***Use 80's again but with bigger ROM

Front Squats
12x135
12x165
12x165 ***Use 165 again but go ATF

Triceps Extensions
10x70
10x80
9x80

High Foot Leg Press
8x450
8x500
8x500

ABS

:dj:

philou123
05-12-2007, 02:38 PM
Day 5: Horizontal Push Pull


Deadlifts
5x235
5x245
5x265
5x275
4x280 *Having trouble with grip giving up...

Bench Press
5x190
5x190
5x190
5x190
5.5x195

Bent-over Rows
8x140
8x145lbs
8x145lbs

Incline Dumbell Press
6x70
6x65
7x60 ***No power, probably because triceps were sore.

Cable Rows
8x150
8x160
8x160

Wide Dips
8xBW
8xBW
Followed immediately by max push-ups, 8.

Calves on leg press
10x7plates
10x7plates
10x7plates
10x7plates

Standing Calves
30x5plates
25x6plates
20x7plates

Reverse Calves
10x8plates
10x8plates
10x8plates

Howard 9
05-12-2007, 05:16 PM
Nice DL, on the grip issue, are you using an over/under grip?

philou123
05-13-2007, 02:56 PM
Day 6 Legs (Quad Dominant)

Squats
5x265
5x275
5x285
4x295 (failed on 5th rep cuz spotter wasnt paying attention :swear:)
5x295 (done perfectly)

Pulley Biceps Curls
8x90
8x90
8x90 (on "harder" pulley)

Seated Hammy Curls
12x120
12x120
12x120

Concentration Curls
7x35
6x35
6x35 (Needed help with other arm for 2-3rd set)

Leg Press
8x500
8x520
8x530

ABS

I LOVE HEAVY SQUATS. :thumbup:
__________________

Built
05-13-2007, 05:23 PM
philou, wave loading (http://www.t-nation.com/readTopic.do?id=579577).

I've used intermediate double-wave and really liked it.

philou123
05-15-2007, 08:16 PM
Day 7 Vertical Push Pull

DB Shoulder Presses
5x55
5x60
5x65
5x70
6x65

Weighted Chins
5x15
5x15
5x15
5x15
5x10

Smith Machine Presses
8x70
7x75
8x70

Lat Pull Downs
10x150
9x160
9x160 ***Possibly give 170 a shot next week

Cable Lateral Raises
12x20
12x20
12x20

Lateral Raises
10x30

Shrugs
12x135
12x155
12x155
8x175

Another good workout, everything's going up quite nicely. Cable lateral raises were a good addition to my workout, they definitly allow for a greater ROM than lateral raises and offer a constant resistance throughout the movement. I think a mix of those and regular lat. raises would be optimal. Shrugs went up a lot this week, I'll try to keep it up next week.

philou123
05-16-2007, 11:32 PM
Day 8 Legs (Hammys dominant) + Triceps + A bit chest

Straight-Legged Deadlifts
5x235
5x235
5x245
5x245
5x260 ***Good form on all

Bench Press
10x135
10x155
8x170
6x190 (Well done)
6x170 (dead)

SkullCrushers
8x80
8x80
8x80 ***Good Rom, tired from BP

Front Squats
8x155 ***Bar was hurting shoulders
12x155
8x155 ATF

Triceps Extensions
10x80
8x90
8x90

Seated Calf Raises
15x150
15x150
15x150

ABS

philou123
05-30-2007, 09:42 PM
Day 1 on cut: Horizontal Push Pull

Deadlifts
5x225
5x245
5x255
5x275

Bench Press
5x185
5x185
4x185
5x185

Bent-over Rows
8x145
8x165
8x165

Incline Dumbell Press
8x60
8x65
8x70

Cable Rows
8x160
8x160

ABS

12 minutes run

*******
Getting back to the gym after a 10 day hiatus (7 day unloading week and 3 days I worked literrally all day)... I've done cardio at least 6 times during those 10 days so didn't really slack too much. I've also started cutting because my BF% was getting a little too high for my likings,and well, cuz its beach season. Im planning on cutting for a month and then deciding on the next move...

Workout went well, deadlifts felt AMAZING, went back to To-the-floor DL's and lower back felt nice and rested. Kept volume low to have energy to go run after..

philou123
05-30-2007, 09:45 PM
Day 2

Squats
5x245
5x255
5x275
4x300

BB Biceps curls
7x80
7x80

Calves on leg press
12x5 plates
12x6 plates
12x6 plates

Leg Press
8x495
8x495

Pulley Bicpes curls
10x90
10x90

Run from gym to my house... about 17 minutes

philou123
06-01-2007, 11:35 PM
Day 3 Vertical Push Pull

Smith Shoulder Press
5x70
5x75
5x75
5x80


Weighted Chins
5xBW
5x10
5x15
5x15
5x15

Arnold Presses
8x35
8x40
8x40

Calves
3x20

Hang Cleans
6x115
6x115
6x115

Bentover side raises
10x20
10x20
10x20

Cable Lateral Raises
6x30+4x20
5x30+5x20
10x20

16 minutes SS cardio

philou123
06-04-2007, 03:05 PM
Day 4 Legs (Hammys dominant) + Triceps + A bit chest

RDL/Straight-Legged Deadlifts
5x235
5x245
5x245
5x255

Cable Flys
8x60
8x60
8x60

SkullCrushers
8x80
8x80
8x80

Bench Press
8x155
8x155

Front Squats ATF
12x135
11x155

ABS
_______

philou123
06-05-2007, 09:52 PM
Day 5 on cut: Horizontal Push Pull

Bench Press
5x170
5x180
5x190
5x200 *PR!!!

Deadlifts
5x235
5x255
5x265
5x285 *PR!
3x295 *PR!

Incline Dumbell Press
8x65
8x65
8x70

Bent-over Rows
8x155
8x175
8x175 *PR!

Decline BP
10x155
10x155
*SS Decline + Cable Rows*
Cable Rows
8x160
8x160

+Calves

philou123
06-06-2007, 02:05 PM
Day 6

Squats
5x255
5x265
5x275
5x275
5x295

Cable Biceps Flex
8x50
8x50
8x50

Leg Press
8x495
8x495
8x495 Need to ramp it up next time

Hammer Curls
8x40
8x40
8x40

Reverse Curls
8x60
8x60
8x60

ABS (Kneeling abs, russian twists, knee raises)

25 minutes eliptical @ 140-145 HR
__________________

philou123
06-11-2007, 10:33 AM
Day 7 Vertical Push Pull

Smith Shoulder Press
5x70
5x80
5x90
5x95

Weighted Chins
5x5
5x10
5x15
5x20
5x25

Hang Cleans
5x115
5x115
5x115
5x125

Arnold Presses
8x40
8x40
SS with
Lateral Raises
8x25
8x25


Bentover side raises
10x20
10x25
10x25

25 minutes SS cardio

philou123
06-11-2007, 10:37 AM
Day 8 Legs (Hammys dominant) + Triceps + A bit chest

Bench Press
10x155
7x175
6x190

Straight-Legged Deadlifts
5x235
5x245
5x255
4x265

SkullCrushers
6x80
7x70
6x70 **Weak, dunno why

Cable Flys
8x60
8x60
8x60

Golf
_______

jed
06-11-2007, 01:58 PM
Strong bench today Phil! Same with those SLDL's those probably sucked!!

philou123
06-12-2007, 12:23 PM
Day 9 Chest + Back

HUGE WORKOUT

Bench Press
5x165
5x175
5x185
5x195
5x205 *PR!!!

Deadlifts
5x275
3x295
1x315 *PR
5x285
5x285

Incline Dumbell Press
8x65
8x65
8x70

Bent-over Rows
8x155
8x155
8x155

Decline BP
12x160
8x170
9x165
*SS Decline + Cable Rows*
Cable Rows
8x160
8x160
8x160

+Calves

BIKE IN AFTERNOON
_________

philou123
06-13-2007, 08:01 PM
Day 10: Legs + Biceps

Squats
5x225
5x255
5x265
5x275
5x285
5x300 (Didn't quite go paralel, a little bit of pain in my butt:( )

Cable Biceps Flex
8x60
8x60
8x50

Shrugs
10x80/side
10x80
9x90

Leg Press
8x475
8x500
11x525 *PR!

BB curls
7x80
6x80
8x70

ABS

20 minutes eliptical @ 140-145 HR
__________________

philou123
06-15-2007, 07:26 PM
Day 7 Vertical Push Pull


Bentover side raises
10x20
10x20
10x25

Hang Cleans
5x115
5x120
5x125
5x135
5x135

Smith Shoulder Press
5x80
5x90
5x95
5x95
5x97.5

Weighted Chins
5x10
5x15
5x20
5x25
6x25

Arnold Presses
8x40
8x40
SS with
Lateral Raises
8x25
8x25

25 minutes HIIT on eleptical: 8mins w-up, 6x (1 min fast, 1 min easy), 5 minutes easy

philou123
06-18-2007, 02:54 PM
*Had to skip day 12...

Day 13 Chest + Back

Bench Press
5x175
5x185
5x190
5x200
5x205 (good form, but needed help for 4-5th reps)

Deadlifts
5x275
4x295
2x315 *PR
1x315
5x285

Cable Flyes
8x60
8x60
8x70

Bent-over Rows
8x155
8x175
8x175

Decline BP
8x175
8x175
10x155 (On Flat Bench)
*SS Decline + Cable Rows*
Cable Rows
10x140
8x160
8x170

+ ABS

BIKE IN AFTERNOON

philou123
06-19-2007, 07:41 PM
Day 14: Legs + Biceps

HUGE LEG DAY!!!!!

Squats
5x225
5x275
3x295
2x315 *PR!
1x325 *PR!
7x285

Cable Biceps Flex
7x60
9x50
9x50

Shrugs
10x80
10x90
10x90

Leg Press
8x495
8x540 *PR!

Reverse Curls
8x60
8x60
7x70

+Calves

25 minutes eliptical @ 140-145 HR

philou123
06-21-2007, 09:20 PM
Day 15 Vertical Push Pull

Hang Cleans
5x125
5x130
5x135
6x135
5x145 *PR

Smith Shoulder Press
5x80
5x90
5x95
5x100
5x102.5 *PR!

Weighted Chins
5x10
5x15
5x20
5x25
5x30 *PR!

Arnold Presses
8x40
8x45
SS with
Lateral Raises
8x25
8x25

Bent-over side raises
10x25
10x25
10x25 *Won't do anymore, they hurt my shoulders..

30 minutes cardio @ 145 HR

philou123
06-22-2007, 06:08 PM
Day 16

Dumbell Bench Press
8x65
8x70
8x70

Straight-Legged Deadlifts
5x245
5x255
5x270
5x275

Front Squats
10x155
10x155

Dips
10xBW
10xBW+5
10xBW+15

+Calves

philou123
06-26-2007, 06:33 PM
Day 17 Horizontal Push Pull

Bench Press
175x5
195x3
205x1
225x1 (failed)
220x1 (failed)
215x1 *PR

Deadlift
225x5
275x5
295x3
315x1
325x1 *PR!
295x6

Cable Flies
8x60
8x70
8x70

Bent-Over Rows
8x155
8x175
8x175

Pretty ****ty workout, still tired from ridiculous amounts of drinking over the weekend...:alcoholic

philou123
07-04-2007, 06:43 PM
I've decided to change my routine for the last 7 weeks of summer, to help with my cut and work on my abs more. I will be mostly using this routine:
http://www.elitefts.com/documents/thrash_your_abs.htm

Day 1:

Bench Press
135x5
175x5
195x3
205x1
215x1
220x1 *PR!
225x1 (failed, but close)
185x5

3 rounds of this circuit (10 reps/exercise):

-Reverse Cable Wood Chops (50,60,60)
-Single Arm Cable Push (40,50,60)
-Single Arm Cable Pull (40,50,60)
-Cable Flexion-Rotation (70,70,70)
-Swiss Ball Cable Crunch (50,50,50)

25 minutes elliptical @145-155 HR

natediesel
07-04-2007, 08:58 PM
Stronger than me but we're a similar size! Nice work.

philou123
07-06-2007, 09:33 PM
Day 2
Bike 35km

philou123
07-06-2007, 09:35 PM
Day 3

Deadlifts
5x135
5x225
5x275
5x285
5x295

Chins
10xBW
8xBW
8xBW

Arnold Presses + Lateral Raises (SS)
9x(45,25)
9x(45,25)

Dips + Biceps Curls (SS)
12xBW + 8x70
12xBW + 8x70
12xBW + no curls

Rollerblade to get to the gym and come back (35 minutes total)

philou123
07-07-2007, 07:03 PM
Day 4
40km bike.. doing hills

SDS
07-08-2007, 10:44 PM
Nice work. We're the same size but you're a helluva lot stronger than I am.

philou123
07-20-2007, 06:09 PM
I forgot to write a few work outs this week but here was today's:

Bench Press
8x135
8x155
8x165
6x175
4x180
8x155

Bent-over rows
8x155
8x165
8x175
11x175

Circuit: 4 times around, 8 reps/exercise

-Cable Reverse Wood Chops
-Explosive Cable Punches
-1-arm cable rows
-Medball cable crunches
-Jack knives

Explosive Jumps
10x11 steps
10x12 steps
10x12 steps
10x13 steps

philou123
09-18-2007, 10:57 PM
BACK IN THE GAME

After a month break from training, with the new school term starting I'm getting my training back on track.

I will be using WBB 1.1 until Christmas time and re-evaluate when I get there.

Starting weight is 190.0lbs, goal is 200.0lbs on December 21, 2007, while keeping the same BF% (to be tested sometime this week)

Last week was just about getting back into things... here was Week 2's first workout:

Day 1

Squats
135x6
225x6
225x6
225x6
225x6

Lunges
100x8
100x8
100x8
100x8

Good Mornings
135x6
135x6
135x6
145x6

Calf Raises
240x12
200x15
180x20

Legs Raises
12x10
12x10
12x10

philou123
09-18-2007, 11:00 PM
Week 2 - Day 2

Straight-Arms Pull Downs
70x6
130x6
130x6
140x6
140x6

Standing Shoulder Presses
35x8
40x8
40x8
40x8

Bench Press
165x6
165x6
175x6
175x6
185x3+3

Biceps Curls
68x8
78x8
68x8
68x5+3

Dips
BWx8
BWx8
BWx8
BWx8

WoodChoppers
60x8
60x8
70x8
70x8

philou123
09-21-2007, 02:58 AM
Day 3 - Week 2

Deadlifts
6x135
6x185
6x235
6x265
6x285

Step Ups
8x95
8x95
8x85
8x85

Calf Raises on leg press
15x5 plates
20x4plates
25x3 plates

Leg Press
8x360
8x360
8x410
8x430

Jack Knives + Walk Outs

Side Planks

philou123
09-24-2007, 10:19 PM
Day 4, Week 2

Deadlifts
6x135
6x185
6x235
6x265
6x285

Step Ups
8x85
8x85
8x85
8x85

Calf Press
12x 5 plates
15x 4 plates
20x 3 plates

Leg Press
8x360
8x360
8x410
8x430

Leg Raises
10x12
10x12
10x12 (slow)

philou123
09-24-2007, 10:22 PM
Day 1, Week 3

(Switched Upper & Lower body days this week because did Grouse Grind yesterday)

193.8lbs @ 10.4 BF%

Straight-Arm Pull Downs
8x100
8x130
8x130
8x140

Bench Press
8x165
8x165
8x175
7x185

Standing Shoulder Presses
8x35
8x40
8x40
8x40

Bent-Over Rows
8x135
8x155
8x155

Dips + Barbell Biceps Curls SS
8xBW + 8x68
8xBW + 8x68
8xBW + 8x68
8xBW + 8x68

WoodChoppers
10x60
10x70
10x70

philou123
09-26-2007, 02:28 AM
Day 2, Week 4

Squats
8x135
8x185
8x225
8x225
8x225

Lunges
8x105
8x105
8x115
8x115

Calf Raises
12x240
15x220
20x200

Good Mornings
8x115
8x115
8x115

Ball Cable Crunches
15x40
15x40
12x40

philou123
09-27-2007, 11:59 PM
Day 3, Week 4

Chins Ups
8xBW
8xBW
8xBW
8xBW

Wide Back Rows
8x120
8x120
8x130
8x140

Flys + Balance Push Ups SS
60x8 + 8
60x8 + 8
60x8 + 8
60x8 + 8x10lbs

Scaptions
8x25
8x25
8x25

Triceps Pull-Downs
8x100
8x110
8x110
8x120

Leg Raises
12x12lbs
12x12lbs
19x12lbs (max)

philou123
10-02-2007, 12:26 AM
Day 4, Week 4

Deadlifts
6x185
6x235
6x265
6x285
6x295

Step-Ups
8x85
8x85
8x85
(hurt knee a little bit, gotta be careful)

Calf PResses
13x5 plates
16x5 plates
19x5 plates

Leg Press
8x360
8x405
8x450
8x475

Jack Knives + Walk Outs

Side Planks

philou123
10-02-2007, 12:30 AM
Day 1, Week 5

Weight: 198.8lbs

Straight-Arms Push-Downs
6x110
6x120
6x130
6x140
6x150

Bench Press
6x165
6x175
6x185 (5+1)
6x185
6x185 (4+2)

Standing Shoulder Press
6x40
6x40
6x40
6x40
7x40

Bent-Over Rows
6x135
6x155
6x155
6x165

Biceps Curls + Dips SS
6x80 + 8
6x80 + 8
6x80 + 8
6x80 + 8

WoodChoppers
10x60
10x70
10x70
10x70

philou123
10-03-2007, 09:57 PM
Day 2, Week 5

Squats
6x185
6x225
6x225
6x245
6x265

Lunges
6x115
6x115
6x125
6x125
6x125

Calf Raises
12x260
15x220
28x160

Good Mornings
6x115
6x115
6x125
6x125
6x125

Swiss Ball Cable Crunches
15x40
15x40
15x40

philou123
10-19-2007, 02:45 AM
Day 1, Week 6

Straight Pull Downs
10x120
10x120
10x120

Bench Press
8x165
8x165
8x165

Shoulder Press
10x35
10x35
10x35

SS Bicep Curls and Dips

Bicep Curls
10x63
10x63
10x63

Dips
10xBW
10xBW
10xBW

Hadn't gone to the gym in a month because of midterms, felt kinda rough but getting into things.

philou123
10-19-2007, 03:15 AM
Day 2, Week 6

Squats
10x185
10x225
10x245

One-Leg Leg Press
10x180
10x180
10x180

Calf Raises
260x12
200x15
160x20

Good Mornings
6x135
6x135
6x135
6x135

Swiss Ball Jack Knives
12x
12x
12x

Side Planks
45 secs
50 secs