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Thread: Phelons Journal

  1. #1
    Gettin' there Phelon's Avatar
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    Phelons Journal


    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.
    Last edited by Phelon; 01-04-2006 at 08:33 PM.

  2. #2
    Gettin' there Phelon's Avatar
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    Today is an off day for working out. I'll be working on legs tomorrow.

  3. #3
    Gettin' there Phelon's Avatar
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    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 :-)

  4. #4
    Risk10k Clifford Gillmore's Avatar
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    Nice benching. Any reason for the differant rep ranges for body parts?

  5. #5
    Gettin' there Phelon's Avatar
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    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

  6. #6
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    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

  7. #7
    Gettin' there Phelon's Avatar
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    There you go man, thanks

  8. #8
    Gettin' there Phelon's Avatar
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    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.

  9. #9
    Gettin' there Phelon's Avatar
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    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
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  10. #10
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    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

  11. #11
    Gettin' there Phelon's Avatar
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    Ok i will do! thanks for the information. Anything else?
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  12. #12
    Gettin' there Phelon's Avatar
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    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
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  13. #13
    Formerly Nick Hatfield SW's Avatar
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    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?
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

    My Exploits

  14. #14
    Gettin' there Phelon's Avatar
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    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)
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  15. #15
    Gettin' there Phelon's Avatar
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    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.
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  16. #16
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    keep up the good work man

  17. #17
    Formerly Nick Hatfield SW's Avatar
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    I"m guessing you did squats today? You have good numbers, keep it up. The row you described is an upright bb row.
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

    My Exploits

  18. #18
    Gettin' there Phelon's Avatar
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    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
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  19. #19
    Gettin' there Phelon's Avatar
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    did just some bench today, mom got sent to the hospital, so i had to cut it short.

    bench:

    3x225
    2x205
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  20. #20
    Gettin' there Phelon's Avatar
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    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.
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  21. #21
    Gettin' there Phelon's Avatar
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    today just a bench day, and a little bit of running

    5x5 with 225 on bench.

    then did running for about an hr.
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  22. #22
    Senior Member Utopianhopes's Avatar
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    Just dropping by to say keep up the good work.
    Last edited by Utopianhopes; 01-27-2006 at 03:51 PM.
    Blood, Sweat, and Years (My Journal)

    You WILL hate yourself later if you actually commit to the lifestyle and your legs are lagging.

    -Hatred

  23. #23
    Formerly Nick Hatfield SW's Avatar
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    Hope everything's ok
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

    My Exploits

  24. #24
    Gettin' there Phelon's Avatar
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    Thanks guys, that motivates me
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

  25. #25
    Gettin' there Phelon's Avatar
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    I will start my workout again tomorrow. lookin to lift pretty good.
    Call me, Johnny. Thanks
    Check out my JOURNAL!

    STATS as of: March, 2006

    Status: Recovering from a rotator problem...again

    Current/Goal
    Weight: 240 +/-
    Height: 6'3.5
    Bench: 330bs touch and go / 360lbs paused
    Squat: 385lbs / 405lbs
    Clean: 255lbs / 285lbs
    40: 5.3 / 5.0
    Vert: 23 / 28

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