Phil9999 training journal

[Phil9999]

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

[Phil9999]

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

[Phil9999]

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

[mister69]

looking great....welcome aboard brotha

[Phil9999]

thank you Mister

[Phil9999]

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

[roccodart440]

Loks realy good. Try to stay at no less than 2 reps though.

[Phil9999]

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.

[Phil9999]

thanks rocco

[luquillo78]

Nice numbers phil. Welcome to the forum.

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

[Phil9999]

thanks Luquillo

[AngryMuscles]

you sir are strong

[Phil9999]

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

[pullinbig]

nice #s phil.

[Phil9999]

Thanks Pullinbig

[Phil9999]

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

[Winter]

Strong numbers Phil. Nice work

[luquillo78]

Good workout phil.

[evansss]

Welcome to the board phil. like everybody says nice numbers bro your def a strong dude.

[Phil9999]

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.

[Phil9999]

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

[luquillo78]

wow looks like a hard leg workout phil

[Phil9999]

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

[Phil9999]

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

[Tafman]

good lifts