Phil9999 training journal

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
 
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
 
Phil9999 said:
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
Click to expand...

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.
 
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?
 
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
 
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
 
Phil9999 said:
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
Click to expand...

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