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  1. #1
    Sauce Monster
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    Phil9999 training journal
    Hey guys figured id start a training journal. I'm currently on a sustanon only cycle at 750 mgs a week. Im 4 weeks in. I am 5'6. I started at 180 i now weight 190. I started so light because i spent the summer getting shredded where i dieted down to 170. I was able to naturally put on 10 lbs in 3 weeks. Im now bulking w all clean food. Even my cheat meals are relatively clean(these occur maybe once a week).

    Mon-Chest
    Flat Bench
    225-10
    315-6(stopping less than an inch from my chest
    335-2.5
    275-9

    Incline Bench
    225-10
    225-8
    205-10

    (this is my first time in awhile doing barbell and i have to say i was dissapointed w the pump gonna stick to dumbells for a while even though my flat bench is probably one of my better exercises)

    Incline dumbell flyes
    45*15
    55*12
    60*9

    Cable Flys
    60*15
    70*12
    80*10
    70*10

  2. #2
    Sauce Monster
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    Tues Quads Calves
    Squats(gettin low and dirty)
    225*10
    315 *10
    365 * 5
    315* 8
    275 for 10
    225 for 10(hit the safety bar a few times from getting really low)

    Leg Press
    5 plates per side 10 reps
    6 plates per side 10 reps
    7 plates per side 10 reps
    8 plates per side 10 reps

    Walking lunges
    3 sets w 45 lb dumbells 10 steps there 10 steps back

    Extensions
    3 sets of 12 starting at 110 ending at 130

    2 exercises 4 sets each of seated calf machine dont know the names of them but will find out

  3. #3
    Sauce Monster
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    Wed Shoulders
    Smith Machine Press (weight listed is the weight it would be if it wasnt a smith machine bar)
    135 *10
    185 *10
    225*10
    225* 6
    185* 9

    Hammer machine front military press
    4 sets of about 8

    Side Laterals
    35-12
    40-10
    45-8
    35-12

    DB shrugs w hands twisted out
    115*15
    115*12
    115*10
    115*10

    Bent over db raises for rear delts
    25*10
    25*10
    25 *10

    reverse pec dec for real delts
    90*10
    100*10
    100*10

  4. #4
    Olympian Bodybuilder mister69's Avatar
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    looking great....welcome aboard brotha

  5. #5
    Sauce Monster
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    thank you Mister

  6. #6
    Sauce Monster
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    Last night was Back and hammys and it was a good day
    Dead lifts
    225-10
    315-4
    405-1
    475-1
    405-4

    One Arm Dumbell Rows
    140-10
    150-10
    160-10

    I dont know how to describe the exercise its sort of like a tbar row where your leaning forward w ur chest on the pad. Taking a wide grip and rowing the weight towards you.

    2plates for 10
    3 plates for 7
    2 plates for 10
    2 plates for 10

    Wide Grip Pulldowns
    140-10
    150-10
    150-10
    150-10

    Hams
    SLDL
    135-10
    135-10
    135-10

    One Legged curl machine
    20-30-40-50

    Seated REverse leg Curls
    135-10
    150-10
    165-10

  7. #7
    Senior Member roccodart440's Avatar
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    Loks realy good. Try to stay at no less than 2 reps though.

  8. #8
    Sauce Monster
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    for the deads im guessing? Yea that 475 for one was a pr. The reason i only did the 405 for one was to warm up for the 475 w out tiring out.

  9. #9
    Sauce Monster
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    thanks rocco

  10. #10
    Pro Bodybuilder luquillo78's Avatar
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    Nice numbers phil. Welcome to the forum.

    I usually do single pulls on dealifts. I like them a lot.
    Congrats on your pr!

  11. #11
    Sauce Monster
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    thanks Luquillo

  12. #12
    AngryMuscles's Avatar
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    you sir are strong

  13. #13
    Sauce Monster
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    Yesterday was Bi's and Tri's
    Bi's
    Alternating db curls
    40-10
    50-10
    60-8
    45-10

    Ez bar curls standing
    45 on each side -10
    10
    8

    Preacher db curls
    30*10
    35-10
    35-9

    Squatting Cable Curls
    60-10
    70-10
    80-9

    SkullCrushers into Close Grip Bench
    45 on each side -10
    10
    10
    Machine Pushdowns
    4 sets dont remember the weights

    One arms
    40-15
    40-15
    40-12
    40-12

  14. #14
    Community Veteran
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    nice #s phil.

  15. #15
    Sauce Monster
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    Thanks Pullinbig

  16. #16
    Sauce Monster
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    Last night was Chest and some forearms

    Dumbell Flat Bench- 100's-12, 120's -12, 130's-7, 120's-8
    Incline Dumbell Flyes- 45-12,55-10,55-10
    Chest Press Machine- 4 sets dont remember the weights
    Pec Deck- 100-12,110-10, 120-10,120-10

    Behind the back forearm curles 3 sets of 95 lbs

  17. #17
    PR Hungry Winter's Avatar
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    Strong numbers Phil. Nice work

  18. #18
    Pro Bodybuilder luquillo78's Avatar
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    Good workout phil.

  19. #19
    GET BIG evansss's Avatar
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    Welcome to the board phil. like everybody says nice numbers bro your def a strong dude.

  20. #20
    Sauce Monster
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    Hey thanks guys. Yesterday i started a new program. I paid an ifbb pro who is a trainer at my gym. In return he has set me up w a supplement, diet and training program. He doesnt train w me but he comes over to me to make suggestions and has been telling me what ways to hit the muscle. Yesterday was legs and it was tough. He wants me to change my training split to prioritize my legs.

  21. #21
    Sauce Monster
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    Quads calves and a little bit of Hams on friday he wants me to hit the hams real hard.

    Leg Extensions
    100-10
    110-10
    180-8(fast up really slow on the negative)
    170-8(fast up really slow on the negative)
    170-8(fast up really slow on the negative)
    160-8(fast up really slow on the negative)

    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

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

    One Legged Extensions
    40-10
    50-10
    50-10

    Lying Hamstring curls
    6 sets dont remember the weights

    Calves
    he had me do a two exercise circuit for 4 sets of each exercise

    Then the seated calf raised for 3 sets

  22. #22
    Pro Bodybuilder luquillo78's Avatar
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    wow looks like a hard leg workout phil

  23. #23
    Sauce Monster
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    damnn calves are on fire and its now thursday ill post last nights back workoutlater on.

  24. #24
    Sauce Monster
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    Yesterday was back and he took a different approach in the workout opposed to anything ive been previously exposed too and i feel very sore today

    Pullups (Explode up strong and slow resistance down)
    10
    9
    6
    6

    Reverse grip pull downs (explode down resist up taking 4 seconds going up)
    160-10
    150-8
    150-8
    150-8

    Pull downs using the attachment for the seated row performed the same as exercise above 4 sets dont remember the weight

    Bent Over Rows performed w an explosion going up 4 se cond resistance while going down(the resistance forced me to dramatically go down in weight but the burn was that much more intense)
    185-10
    185-10
    185-10
    185-10

    This next exercise i dont know the name of but ill try to describe it as best as possible
    it involved using the rope and a cable
    standing far away from the cable leaning foward. Pulling the rope in and turning ur hands in then turning ur hands out when going back and resisting as well did 4 sets of this

    Seated row stretching all the way forward w resistance
    180-12
    220-10
    220-10
    180-15

    Back extensions w a double contraction
    4 sets

    abs
    TRaps
    smith machine shrugs
    225-10 4 sets

    Cable upright rows
    4 sets dont remember weight
    rope behind head
    4 sets w 160

    Leg lifts
    4 sets of 15

  25. #25
    Official Sponsor Tafman's Avatar
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    ناعني عندنا ليعني عندنا ر
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    good lifts

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