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.