Phil9999 training journal

[Phil9999]

Shoulders tris and traps

Smith Machine Press
45's each side for 20
45's and quarters for 10
45's quarters and 10's for-8
45 quarters 10 and fives for 6

Behind the neck hammer machine
4 sets of partial reps

Laterals
40-12
45-10
50-8

Front Raise
35-12
40-10
40-10
40-10

Rear delts on cables
40-10
40-10
40-10
40-10

Shrugs
225-20
275-12
315-8
315-8

Behind the back shrugs
went real light 4 sets first time doing these

Triceps
one arm reverse pushdowns
50-20
60-15
65-10
65-8

Supersetted dumbell nosebreakers and dips 4 sets

then 3 sets of pushdowns

Abs
cable crunches 4 sets
leg raises 4 sets

[Phil9999]

Chest and Biceps

Flat Bench Press
225-10
275-7
275-6

Smith Incline w a 2 second pause
185-15
225-10
225-8
225-7

Flat Dumbell Flyes
50-10
60-9
60-8
60-8

Cable Crossovers
70-12
70-10
70-10
70-10

Preacher curl machine
4 sets

Alternate dumbell curls
50-8
50-8
50-8
50-8

CAble curls
4 sets of 10

Abs crunches

leg raise machine

[Phil9999]

Quads Calves and a little bit of hams

Calves
standing calf machine w 3 drop sets
3 sets

Squats atg
225-20
315-15
365-7
405-4
405-3

leg press
7 plates each side 10 reps
8 plates each side 10 reps
9 plates each side 10 reps
10 plates each side 6 reps

Leg Extension 4 sets w a slow negative

walking lunges
3 sets w 35's

SLDL
185 10
225 10
225 10
275 8

[DirtyD]

Love those leg workouts bro, nice and strong. Keep that up!!! Done a few cycles with sust & deca, did well on it. Great job on your training bro!!!

[Phil9999]

thanks dirty d hopefully this well help my legs catch up w the rest of my upperbody. What dosages did u run ur decca at?

[DirtyD]

thanks dirty d hopefully this well help my legs catch up w the rest of my upperbody. What dosages did u run ur decca at?

I usually run 400mg/wk during my cycles. I have used as much as 600mg/mg for a few weeks straight in the middle of my deca & sust cycle, although I am VERY SENSITIVE to every single thing I have tried so I keep my dosages low to medium in amount and that works perfect for me. Plus I have to use plenty of Nolva in there or my nips hurt bad.

[Phil9999]

im going w 750 of each im starting to feel the decca kick in its been about 10 days. Im using nolva and a low dose of letro eod. Bodyweight is up to about 195. Hopefully this decca gives me some lbs.

[DirtyD]

You should definately gain from 750mg of test and 750mg of deca. I use plenty of Nolva on a cycle like that, although I have never tried letro. I am looking forward to seeing how you journal goes along with this cycle. You should gain good strength and plenty of weight as well. Keep it up bro!!!

[Phil9999]

thanks dirty d

[Phil9999]

Back
Pullups w seated row attachment
4 sets

Bent Over Row
185-15
225-10
225-10
275-7

Pullups
150-15
160-12
170-10
180-10

Tbar row Machine w reverse grip
90 lbs-15
135-7
115-10
115-10

Seated Row
160-15
190-10
190-10
190-10

exercise is hard to explain sort of a row w a cable up high bring ur elbows in while pulling the attachment closer to me

Deadlifts supersetted w hamstring curls seated
225-15
275-10
315-8
315-8

Lying one legged curls
3 sets

lying 2 legged curls
4 sets

[Phil9999]

Quads Calves and one for hams

Seated calf raise
4 sets

standing calf raise
4 sets

leg press calf raise
4 sets

Leg Press partials
4 sets

Leg Extension
4 sets

Front squats on smith
185-12
225-10
225-10

Regular Squats
315-8
315-8
315-6

standing Hamstring curls
4 sets

leg raise machine
4 sets

crunches on cable
4 sets

hanging leg raise
3 sets

[Phil9999]

sorry guys forgot to post i can only remember fri and mondays workout so im just gonna type those

Squats
225-20
315-10
365-8
415-4
drop set
225-12

Leg Extension
3 sets

Leg press supersetted w Sissy Squat
6 plates-10
8 plates on each side for 10
9 plates-10
10 plates-10

Hacksquat
4 sets of 180lb
first time ever doing

2 sets of one legged leg extensions

Stiff Legged Deads
135 185 225 225

Calfs on leg press
4 sets

Standing calf
10 toes out 10 toes straight 10 toes in
4 sets

[Phil9999]

Back and Hams

Deadlifts
135-20
225-12
315-10
405-4
495-1 PR*

Chinups
3 sets

Pulldowns
3 sets

one arm rows
4 sets

seated row
3 sets

behind the neck pulldown
3 sets

lying leg curls
5 sets

Standing leg curls
4 sets

abs
4 sets of cable crunches