Phil's Bad A work out journal

PhilonFire · 08:47 PM

Tues delts and chest with a little bit of abs
Inclined Smith press - start at 115 finish 155 - 3 sets
Declined free press - start 135 set of 10 - 155 set of 10 twice - 165 set of 8
Low inclined dumbell press- 35 ea hand set of 10 - 45 ea hand set of 10 - 55 ea hand set of 9 (failed on 10th attempt)
Hanging leg lifts - 15 times with 15 seconds rest 3 times over
Ab crunch machine 95pnds 25 times, 125 pnds 25 times repeated once again
Cable flys sitting upright (I am really weak on these?) - 30 ea hand 10 times - 3 sets
Cardio machine 15 minutes

Weds
Legs and a Lil more Shoulder work(stole some tips from j2jud).
Squats 135 Pounds 10 times - 3 sets then 155 pounds 10 times
Military Press 95 pounds 10 times - 1 set 135 pounds 10 times - two sets
Hanging leg lifts 15 times 3 sets with 10 seconds between
Leg Press 360 pounds + whatever machine weighs 12 times 1 set - 450 pounds 10 times 2 sets - 530 pounds 10 times one set
Reverse Shoulder Flys, not sure if that is what it is called - 80 pounds 10 times - 110 pounds 10 time - 120 pounds 10 times
Over head dumbell press - 40 pounds 10 times - 50 pounds 5 times (had to stop shoulder felt like it was going to come out of socket)
15 mins low impact cardio

Thurs Tris and some more legs
Skull Crushers 40 pounds 15 times - 50 pounds 10 times - 60 pounds 10 time, 30 pounds 25 times
Cable Extension (Waist to legs) 90 pounds 10 times - 120 pounds 15 times - 130 pounds 10 times - 150 pounds 7 times (fail)
Over head dumbell extensions (right name??) - 30 pounds 10 times - 45 pounds 10 times then 10 times again
Hanging leg lifts 15 times 3 sets with 10 seconds between
Machine extensions ( sitting, arm at 90 deg to extended straight) - 70 pounds 10 times - 80 pounds 10 times - 90 pounds 10 times (tried to go more but failed at 10)
Calf rocking - 200 pounds plus machine and body weight 10 times feet turned out, 230 pounds plus m&b weight 10 times, 250 pounds ... 10 times
Repeated above with feet turned in
Ham string exension curls (cable) - 75 Pounds 10 times - 95 pounds 8 times - 105 pounds 10 times
15 mins low impact cardio

Friday Biceps and forearms
Hammer curls 25 pounds 10 times ea arm - 30 pounds 10 times ea arm - 35 pounds 8 times ea arm - 40 pounds 3 times ea arm (fail)
Preacher Curl - 50 pounds 10 times - 60 pounds 10 times - 70 pounds 10 times - 80 pounds 3 times 60 pounds 6 times 30 pounds 15 times
Hanging leg lifts 15 times 3 sets with 10 seconds between
Straight bar fore arm curls (behind) - 95 pounds 15 times - 105 pounds 15 times - 135 pounds 10 times
Cable Curls Close grip (legs to chest)- 70 pounds 10 times - 90 pounds 10 times - 100 pounds 10 times - 110 pounds 9 times
Machine rows (cable) 70 pounds 10 times- 80 pounds 10 times - 90 pounds 10 times (un happy callose on hands)
Machine Curls (arms extended to shoulders) - 60 pounds 10 times - 70 pounds 10 times - 80 pounds 8 times (fail)
15 mins low impact cardio

Saturday and Sunday off days

Tuesday Biceps, forearms, and back
Crouching chest pulls 95 pants 10 times - 115 pounds 10 times - 135 pounds 7 times then 7 times again
Hammer Curls 25 times - 10 times ea arm - 30 pounds 10 times ea arm - 30 pounds 8 times ea arm (fail)
Preacher Curl - 50 pounds 15 times - 60 pounds 10 times - 60 pounds 7 times (fail)
Abs
Lat pulls 80 pounds 10 times - 90 pounds 10 times - 110 pounds 10 times
Forearm curls - 95 pounds 15 times - 115 pounds 10 times - 115 pounds 10 times
Cable Rows - 80 pounds 10 times - 90 pounds 10 times - 100 pounds 10 times
Isometric foreaem cruls 10 pounds 20 times under and over
Cable curls 110 pounds 8 times (fail)
Cardio 15 mins low impact
Crap protein shake making me want to puke

Shoulders
Inclined dumbell press - 90 pounds 10 times - 110 pounds 10 times - 120 pounds 8 times
Declined press - 135 pounds 10 times - 155 pounds 10 times - 175 pounds 8 times
Bench press - 145 pounds 10 times - 165 pounds 10 times - 175 pounds 4 times (shoulder made poping noise and hurt so I stopped)
Chest fly - 45 pounds 10 times - 65 pounds 10 times - 75 pounds 10 times - 75 pounds 6 times (fail)
Not sure what called - dumbell in ea hand holding at waist then I keep my arms slightly bent and extend them out level with my shoulders - 50 pounds 10 times - 60 pounds 4 times (fail) - 50 pounds 10 times - 50 pounds 10 times
Shoulder isometrics 20 pounds 1 set
15 mins Cardio

Monday Legs
Squats - 135 pounds 10 times - 155 pounds 10 times - 175 pounds 10 times
Leg Press (Feet placed high) 270 10 times - 360 10 times - 450 10 times - 540 8 times - 630 8 times
Leg lift extensions (2 second puase at top) - 75 Pounds 15 times - 95 pounds 15 times - 115 pounds 10 times (Last rep held 20 seconds at top)
Calf Rocking feet turned in - 270 pounds 15 times - 320 pounds 10 times - 360 pounds 10 times
Ham String Curls - 75 pounds 10 times - 95 pounds 10 times - 105 pounds 8 times (fail)
Calf Rocking feet turned out - 270 pounds 15 times - 320 pounds 10 times - 360 pounds 10 times
Calf Rocking feet straight - 270 pounds 15 times - 320 pounds 10 times - 360 pounds 10 times

Tuesday Shoulders and chesticles
Declined Bench - 135 pounds 10 times - 155 pounds 10 times - 175 pounds 8 times
Inclined press smith machine - 135 pounds 5 times - stopped was struggling too much
Not sure what called - dumbell in ea hand holding at waist then I keep my arms slightly bent and extend them out level with my shoulders like a birdy flapping - 40 pounds 10 times - 40 pounds 10 times - 50 pounds 10 times
Chest fly (machine) - 75 pounds 10 times - 85 pounds 10 times - 90 pounds 8 times
Lateral raises - 70 pounds 10 times - 75 pounds 10 times 85 pounds 10 times - 90 pounds 10 times
Reverse lateral shoulders - 110 pounds 10 times - 110 pounds 10 times
No cardio - couldn't get bpm under 120

Wedn Bi's
Hammer curls - 50 pounds 10 ea arm - 60 pounds 10 times ea arm - 70pounds 10 times ea arm
fore arm curls back - 95 pounds 20 times - 105 pounds 15 times - Front 105 pounds 10 times
Preacher curl - 50 pounds 10 times - 60 pounds 10 times - 60 pounds 10 times
Rows - 110 pounds 10 times - 110 pounds 10 times - 110 pouns 10 times
Cable curls close grip - 110 pounds 10 times 110 pounds 10 times - 60billion pounds 10 times
Abs (leg lifts)
15 mins cardio
Friday Tris and some more legs
Skull Crushers 40 pounds 15 times - 50 pounds 10 times - 60 pounds 10 time, 30 pounds 25 times
Cable Extension (Waist to legs) 90 pounds 10 times - 120 pounds 15 times - 130 pounds 10 times - 150 pounds 7 times (fail)
Over head dumbell extensions (right name??) - 30 pounds 10 times - 45 pounds 10 times then 10 times again
Hanging leg lifts 15 times 3 sets with 10 seconds between
Machine extensions ( sitting, arm at 90 deg to extended straight) - 70 pounds 10 times - 80 pounds 10 times - 90 pounds 10 times (tried to go more but failed at 10)
Calf rocking - 200 pounds plus machine and body weight 10 times feet turned out, 230 pounds plus m&b weight 10 times, 250 pounds ... 10 times
Repeated above with feet turned in
Ham string exension curls (cable) - 75 Pounds 10 times - 95 pounds 8 times - 105 pounds 10 times
15 mins low impact cardio

Went to California for 2 weeks to visit friends and no work out :(

CAME BACK TO MY STRAIGHT JACKED!!!!!
Monday
Started using Straight Jacked from BCL
Chest and Delts
Inclined press (i need to start benching more) 45 pounds 25 times - 135 pounds 10 times - 155 pounds 9 times - 175 pounds 8 times
Lateral Extensions dumbell - 25 pounds ea hand 10 times - 30 pounds ea hand 10 times - 35 pounds ea hand 9 times
Chest Fly (machine) - 45 pounds 10 times - 75 pounds 10 times - 85 pounds 10 times
Lateral raises 75pounds 10 times - 80 pounds 10 times - 95
Dumbell press - 45 pounds ea hand (90 total) 10 times - 55 pounds ea hand (110 total) 7 times shoulders getting weak - 50 pounds ea hand (100 total) 8 times
Cardio 15 mins
Noticed a liitle more energy when lifting. It seemed like it gave me a little more umph when pressing but not necessarily extra reps. Nice effect I didn't get jittery.

PhilonFire · 06-03-2008, 04:45 PM

Wednesday is tris, back, and again some abs
always finish with 15-30 minutes of cardio to burn fat keeping heart rate 110-119 b.p.m. (120+ will burn muscle)

J2jud · 06-03-2008, 05:38 PM

Nice workout Phil.

**Sampson** · 06-03-2008, 05:44 PM

looking good man, but why abs two days in a row??

J2jud · 06-03-2008, 05:46 PM

Quote:

Originally Posted by Sampson

looking good man, but why abs two days in a row??

Eh, I sometimes do abs 3 days in a row..... because I feel like the terminator

**Sampson** · 06-03-2008, 05:52 PM

Quote:

Originally Posted by J2jud

Eh, I sometimes do abs 3 days in a row..... because I feel like the terminator

haha i never do abs at all.....maybe thats why I dont have a 6 pack ???

J2jud · 06-03-2008, 06:14 PM

Quote:

Originally Posted by Sampson

haha i never do abs at all.....maybe thats why I dont have a 6 pack ???

LOL... this is possible. Abs recover so fast, you could almost train them everyday and not have any problems.

PhilonFire · 06-03-2008, 08:05 PM

Lols I do abs 3-5 days a week but I don't hammer to hard on them like the rest of my split work out. I also spread legs over 1-3 days mixed in with the rest of my work out because legs hurt.

J2jud · 06-03-2008, 08:48 PM

Quote:

Originally Posted by PhilonFire

Lols I do abs 3-5 days a week but I don't hammer to hard on them like the rest of my split work out. I also spread legs over 1-3 days mixed in with the rest of my work out because legs hurt.

Yep, Im doing legs 2x a week... seems to be helping with the soreness and cuts.