Phil9999 training journal

[evansss]

Squats supetsetted w weight free sissy squats
225-22 5 sets of the sissy squats w out weights
315-8
315-7
315-6
315-5

i used to do hack's supersetted with sissy's and my quads would be absolutly fried. even with no weight those sissy squats start to fuck with your legs....workouts are looking solid though.

[lucky6914]

hey your numbers look great man, i was wondering, im thinking about a sust only cycle, how is it working for you what do you think, would you reccomend something different or stack it with something else?

[Phil9999]

Friday night was Hams and Shoulders
Hamstrings

Lying leg curls
70-30 reps
110-12 slow resistance
120-10 slow resistance
130-8 slow resistance
130-8 slow resistance

Standing Leg Curls
70-10
70-10
70-10
70-10

Stiff Legged Deads
185-12
185-12
225-10
225-10

Delts
Upright Machine Press
4 sets w heavy resistance

lying machine press
4 sets w resistance

Laterals
35-12
40-10
40-10
40-10

Front Raises
40-10
40-10
40-10
45-9

Rear Delts bent over dumbells
40-10
40-10
40-10
40-10

[Phil9999]

Sorry guys forgot to throw in tuesdays biceps and triceps workout

Alternating dumbell curls
40-12
50-10
55-10
50-10

Preacher Db curls
30-12
35-10
35-10

Concentration
40-7
40-7
45-5
45-5

One Arm Push Downs
60-20
65-15
70-10
70-10

Supersetted Nosebreakers into CG BP into dips 4 sets w 45's on each side of the ez curl bar

3 sets of pushdowns cant recall the weight

[evansss]

Sorry guys forgot to throw in tuesdays biceps and triceps workout

Alternating dumbell curls
40-12
50-10
55-10
50-10

Preacher Db curls
30-12
35-10
35-10

Concentration
40-7
40-7
45-5
45-5

One Arm Push Downs
60-20
65-15
70-10
70-10

Supersetted Nosebreakers into CG BP into dips 4 sets w 45's on each side of the ez curl bar

3 sets of pushdowns cant recall the weight

Nice workout but i feel like your Alt DB curls should be higher more in line with the other numbers of your workout. Strictly IMHO though.

[AngryMuscles]

reverse pulldowns is my main bi workout nowadays ^^:

[Phil9999]

Yea maybe your right evanss i always felt sorta awkward doing them for some reason. Ill try to force those suckers out next time.

[Phil9999]

yea they burn dont they angry?

[Phil9999]

We started this week of w some quads calves

Seated Calf machine
2 plates for 25
3 plates for 25
3 plates and a quarter for 25
3 plates and 2 quarters for 20

Standing Calf Raises
220-25
300-20
340-15
400-10

Quads
Leg Extensions
4 sets w slow resistance cant remember the weights

Wide Stanced Squats
225-30
315-12
365-6
365-6

Leg Press
6 plates each side-10
7 plates-10
8 plates-10
9 plates-6

Walking Barbell Lunges
105lbs 10 each leg
125lbs 10 each leg
135 lbs 10 each leg
first time ever doing them w the barbell thats y the light weight

Lying leg curls for hamstrings
110-13
130-10
130-10
130-8
130-8

Abs
4 sets of 20 on the crunch machine

obligue machine 5 sets of 20

[Phil9999]

Tuesday was lats and abs

Pullups w 4 seconds on the negative
12
10
8
7

Bentover Row
185-15
185-15
225-10
225-10

Pull Downs
150-15
170-12
180-10
190-10

One Arm Rows went lighted this week the pro helped me keep a strict form
120-15
120-15
120-15
120-12

Seated Row
190-15
220-11
220-9

Deadlift extra hard at the end lol
225-15
315-9
315-8
315-7

Abs

[Phil9999]

o and hamstring too
lying leg curls 4 sets
standing leg curls 4 sets
seated leg curls 4 sets

[Phil9999]

Shoulders TRaps Triceps
DB shoulder press
70-15
80-12
90-10
90-9

Bent Over Rear delts dbs
40-15
40-13
40-14
50-9

Machine Upright Press
one plate and quarters-17
2 plates-12
2 plates-10 drop set into 1 plate-10

One arm side lateral raises
25-15
30-10
30-10
30-10

Cable Front Raises
70-12
80-10
70-12
70-10

Barbell Shrugs
225-15
275-12
295-10
295-10

High Rows
80-12
90-12
100-12
100-12

Triceps
Reverse pushdowns
120-20
140-13
160-10
160-10

Skull Crushers supersetted w dips
did it w easy curl bar w one plate each side 4 sets of each exercise

one arm reverse push downs
50-12
50-10
50-10
50-9

abs

[AngryMuscles]

yea they burn dont they angry?

oh yeah..they burn more than doing tons of curls..and really fucks your forearms too

[AngryMuscles]

and also, i miss those seated calf raise machines..we don't have them at our new gym.....damn how i love those baby.

[DirtyD]

I agree with everyone, you got some great numbers there Phil!!! I may just incorporate a few of those exercises into my routine from time to time. Keep up the great work bro.

[Phil9999]

hey thanks dirty d.

[Phil9999]

Chest and biceps
Flat Bench Press
135-20 2 sec pause on chest
225-15 2 sec pause on chest
245-9 2 sec pause on chest
265-6 2 sec pause on chest

Incline
185-12
205-10
205-9
205-8

Flat db flies
50-10
60-6
60-8
60-10
dont ask i dont know how that happend lol

Supersetted Cable flyes w dips

Biceps
ez curl bar
25's-20
45's-10
45's8
45's-8

Preacher Curl w ez curl bar
35's-7
35's-6
35's-6
35's-5

will finish typing later

[AngryMuscles]

solid bench....but why not incorporate chest with tri worksouts?

[Phil9999]

I usually liked to train my tris w shoulders. or with biceps i seem to get the best results that way.

[Phil9999]

arm workout continued
alternating dumbell curls
50's-10
60's-5
50's-8

Cable Concentration curls
55-15
55-12
55-12
55-12

abs

[Phil9999]

Friday we hit quads again trying to build up this lagging bodypart to maybe do a show in the spring/summer
warmed up w calves
standing calf raise w a drop set for every set 4 sets

Squats
225-20
315-12
405-1 fell after that then refocused
405-4
405-3
405-2
225-15

Leg Extension
3 plates-12 4 seconds coming down
3 plates-12 4 seconds coming down
4 plates-8 4 seconds coming down
4 plates-8 4 seconds coming down

Dumbell walking Lunges
20 steps w 35's
"
"

One Legged Leg Extensions
60-12
60-12

SLDL-just hitting the hams w one exercise will hit them fully w back
185-12
185-12
185-12
225-10

[Phil9999]

I trained bac and hams monday to give the quads an extra days rest from fri workout

Pullups 4 seconds on the negative
13
9
7
6

Bent Over reverse grip barbell row
185-15
185-15
225-10
225-10

Pull Downs
150-15
170-10
180-10
180-10

Row Machine 2 arms at once
105 each side
4 sets of 10 slow on the negative

one arm cable row
60-10
60-10
70-10
70-10

Deads On smith the pro put these in for this week to practice my form but i didnt like it at all i kept hitting the bar on the spot where it locks in and it looked pretty messy.

Hams

4 sets of standing leg curls

4 sets of lying leg curls w a 6 seconds on the negative

fastly done seated leg curls

abs
crunches machine
4*20

[Phil9999]

Felt like the man today doing legs. Forgot to mention last wed i through some decca into my cycle. this is my sixth week on the sustanon i plan on running the cycle another 7-8 weeks at sust 750 decca 750.

[Phil9999]

Quads calves

Calves
leg press calf raises
w double contraction 4 sets

standing calf raise 2 seconds down 4 sets

Quads
Squats
315-15
365-10
405-5
405-3

Leg Press
6 plates-10
7 plates-10
8 plates-10
9 plates-10

Leg Extension
4 sets of 8

Barbell Lunges
115-10
135-10
135-10

Stiff Legged DEad w dumbells
70-12
75-12
75-12

Abs
5 sets of crunches

4 sets of cable laterals for obliques

[AngryMuscles]

strong!