Phil9999 training journal

[Phil9999]

hey thanks dirty d.

 

[Phil9999]

Chest and biceps
Flat Bench Press
135-20 2 sec pause on chest
225-15 2 sec pause on chest
245-9 2 sec pause on chest
265-6 2 sec pause on chest

Incline
185-12
205-10
205-9
205-8

Flat db flies
50-10
60-6
60-8
60-10
dont ask i dont know how that happend lol

Supersetted Cable flyes w dips

Biceps
ez curl bar
25's-20
45's-10
45's8
45's-8

Preacher Curl w ez curl bar
35's-7
35's-6
35's-6
35's-5

will finish typing later

 

[AngryMuscles]

solid bench....but why not incorporate chest with tri worksouts?

 

[Phil9999]

I usually liked to train my tris w shoulders. or with biceps i seem to get the best results that way.

 

[Phil9999]

arm workout continued
alternating dumbell curls
50's-10
60's-5
50's-8

Cable Concentration curls
55-15
55-12
55-12
55-12

abs

 

[Phil9999]

Friday we hit quads again trying to build up this lagging bodypart to maybe do a show in the spring/summer
warmed up w calves
standing calf raise w a drop set for every set 4 sets

Squats
225-20
315-12
405-1 fell after that then refocused
405-4
405-3
405-2
225-15

Leg Extension
3 plates-12 4 seconds coming down
3 plates-12 4 seconds coming down
4 plates-8 4 seconds coming down
4 plates-8 4 seconds coming down

Dumbell walking Lunges
20 steps w 35's
"
"

One Legged Leg Extensions
60-12
60-12

SLDL-just hitting the hams w one exercise will hit them fully w back
185-12
185-12
185-12
225-10

 

[Phil9999]

I trained bac and hams monday to give the quads an extra days rest from fri workout

Pullups 4 seconds on the negative
13
9
7
6

Bent Over reverse grip barbell row
185-15
185-15
225-10
225-10

Pull Downs
150-15
170-10
180-10
180-10

Row Machine 2 arms at once
105 each side
4 sets of 10 slow on the negative

one arm cable row
60-10
60-10
70-10
70-10

Deads On smith the pro put these in for this week to practice my form but i didnt like it at all i kept hitting the bar on the spot where it locks in and it looked pretty messy.

Hams

4 sets of standing leg curls

4 sets of lying leg curls w a 6 seconds on the negative

fastly done seated leg curls

abs
crunches machine
4*20

 

[Phil9999]

Felt like the man today doing legs. Forgot to mention last wed i through some decca into my cycle. this is my sixth week on the sustanon i plan on running the cycle another 7-8 weeks at sust 750 decca 750.

 

[Phil9999]

Quads calves

Calves
leg press calf raises
w double contraction 4 sets

standing calf raise 2 seconds down 4 sets

Quads
Squats
315-15
365-10
405-5
405-3

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

Leg Extension
4 sets of 8

Barbell Lunges
115-10
135-10
135-10

Stiff Legged DEad w dumbells
70-12
75-12
75-12

Abs
5 sets of crunches

4 sets of cable laterals for obliques

 

[AngryMuscles]

strong!

 

[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]

Awesome!!!

Love those leg workouts bro, nice and strong. Keep that up!!! Done a few cycles with Sustanon (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 & Sustanon (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