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TP's Fit Journal Transcription

The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
From 6/12/2022

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)

  1. hamstring/glutes
    • RDL (8x195,8x195,8x195)
    • (3S) outer quad lunge {secondary-opposite leg: flexor/inner quad} (12X25,12X25,12X25)
    • laying leg curls (10X65,10X65, 10X70)
    • (3S) < glute ext (10X60,10X60, 10X60)
    • inner adductors (10X
    • (3S) < machine kick back (10X40,10X40, 10X40)
    • (4) seated calf raise (15/10X115,15/10X115,10/15X115,10/15X115)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OH=overhead, WU=warm-up, DB=dumbbells, < = linking with previous)
  1. chest
    • (1WU/3) flat chest press (WU10X135,8X165,7X185,6X195)
    • (3) incline press (10X135, 8X165, 6X185)
    • (3) DB flies (10X40,8X50,8X50)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
From 6/14/2022

Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OVH=overhand, sup=supinated, OH=overhead, WU=warm-up, DB=dumbbells, < = linking with previous)
  1. Back
  • BO sup barbell tow Wu (12x45,12x45)
  • (2S) rear delt Cable pull backs (12x12.5,12x12.5)
  • Sup barbell tow12x95, 12x85, 12x145,12x145, 12x145,12x145
  • (2S) rear delt Cable pull backs (12x15, 12x15,12x15, 12x15, 12x15, 12x15)
  • OVH wider grip barbell tow (12x145,’/12x85, 12x145,’/12x85,12x145,’/12x85 12x145,’/12x85)
  • (4s) Lateral PB (12x12.5, 12x12.5, 12x12.5, 12x12.5)
  • Banded squared (2s10x45B, 2s10x45B, 2s10x45B,’)
  • < Rear delt fly incline support (20x15,20x15, 20x15)
  • (3H) << Lateral raises (29x15,20x15,20x15)
  • 1000m row (85-100 bpm) (back cardio)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, O=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)
  1. shoulders
    • rear shoulder press (8x95,8x95,4x135)
    • (3S) < rotator cuff lateral movement (10X5,10X5,10X5)
    • front shoulder press (7x135,7x135,6x135)
    • (3S) < rotator cuff vert. movement (10X5,10X5,10X5)
    • machine front delt (10X30,10X30,10X30,10X30)
    • (4S) < machine lat raises (8X55,8X55,8X55,8X55)
    • upright rows EZ bar (12X40,12X40,12X40,12X40)
    • (4) < DB shrugs (12X95,12X95,12X95,12X95)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
From 6/16/2022

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, WU=warm up, < = linking with previous)
  • WU Banded deep squat 12x85B,12x85B)
  • < WU hip thrust (12x85B,12x85B)
  • (2H) WU < stiff legs DL (12x45,12x45)
  • (5) 85B stiff legged DL (15x135,18x135,21x135, 23x135, 25x135)
  • (4) Standing leg curls (30x30,30x30, 40x15,40x15)
  • Lower back curls w/25 lb stop weight (20,20,20)
  • (3S) < GM W/CB (15x30,15x30,15x30)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OH=overhead, WU=warm-up, DB=dumbbells, < = linking with previous)
  1. chest
    • (4) incline press (10X135, 8X135, 5X185,4X185)
    • (4) flat chest press (10X135,4X185,8X165,8X185)
    • (4) pec-deck flies (10X100,8X107,8X120,8X120)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
shoulders

- [ ] WU 45B Narrow banded raises
- [ ] < WU 45B Wide v raises
- [ ] (2H) < < Static press (10x45,10x45)
- [ ] Static hold 10s
- [ ] (4S) < Stop press (12x75, 14x75, 12x80, 14x80)
- [ ] Db unilateral press (10,5,3X30; 10,5,3X30; 10,5,3X30; 10,5,3X30)
- [ ] V raises (15X15, 15X15, 15X15)
- [ ] Side lateral (15X15, 15X15, 15X15)
- [ ] (3H) double 45B cookie spread (10s,10s,10s,10s)
- [ ] (2) Tricep push down drop set (10X70, 12x65, 12x50, 14X40, 20X30


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The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Back
- [ ] (4) Cybex wide neutral row (10x90,8x140,6x180,6x180)
- [ ] (4) Cybex OH row (8x230,8x230,6x270,6x270)
- [ ] (4) Cybex lat PD (8x180,8x180,6x230,6x230)
- [ ] (4) Cybex supinated row (10x140,10x140,8x180,8x180)
- [ ] (4) Rear delt (10x135, 10x135, 10x135, 10x135)


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