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TP's Fit Journal Transcription

genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
yeah, i don't trust the other fools to waste time 'splaining to them.

you must have some big quads like @genetic freak to not have any issues with pinning.
Haha. Thanks brother, but I still get some pip in the quads. I was using some test cyp over the winter that was 250 mg/ml that was pretty rough. I prefer the stuff that is 200 mg/ml, but I got it for free and I am way too cheap to turn down free gear. I have even taken free gear that had guiacol in it, knowing full well it was going to hurt A LOT.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
679
Workout (<#>=number of sets, S=superset, H=hyperset, DB=dumbbell, WU=warm up, VM=vertical movement, LM=lateral movement, < = linking with previous)
  1. shoulders
    • shoulder press (behind) (8X95,8X95,6X135)
    • (4S) < rotator cuff (LM) (10X5,10X10,10X10)
    • shoulder press (front) (7X135,8X135,7X135)
    • (4S) < rotator cuff (VM) (10X5,10X5,10X5)
    • front delts (DB) (8X30,8X30,8X30,8X30)
    • (4S) < laying rear delts (DB) (8X15,8X15, 8X15,8X15)
    • lateral raises (DB) (8X25,8X25,8X25,8X25)
    • (4S) < rear delt side raises (10X15,10X15, 10X15,10X15)
    • (4) upright rows (10X95,10X95, 10X95,10X95)
    • (4) shrugs(behind) (12X185,12X185, 12X185,12X185)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
679
From 7/3/2022

Supplements
  • L glutamine
  • 1/2 cc supertest (400mg/mL)
Workout (<#>=number of sets, S=superset, H=hyperset, DEL=de-load, < = linking with previous)
  1. quads & calf
    • (4) squats (10X135, 8X185, 8X225,4X245, 2XDEL,3XDEL)
    • (4S) single/double leg ext. (9/10X30/40, 9/10X30/40,9/10X30/40,9/10X30/40)
    • outer adductor (8X100, 8X100,8X100,8X100)
    • standing calf raise (10X185,10X185,10X185, 10X185)
    • sitting calf raise (10X90,10X90,10X90, 10X90)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
679
Workout (<#>=number of sets, S=superset, H=hyperset, WU=warm-up, DEL=de-load, < = linking with previous)
  1. chest
    • (4) cybex chest press (WU10X90,9X140, 8X165,8X180,6X205)
    • (4) cybex incline press (9X140, 8X165,8X180,6X205)
    • (4) narrow machine press (8X120,8X120, 8X120,8X120)
    • (4) pec-deck flies (10X110,10X110, 10X110,10X110)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
679
From 7/3/2022

Workout (<#>=number of sets, S=superset, H=hyperset, DEL=de-load, OHD=overhand, PD=pull down, WU=warm-up, < = linking with previous)
  1. back & bis
    • (4) lat PD (WU10X90, 8X140, 8X165, 6X180)
    • (4) wide grip row (9X180,9X180,8X205, 8X205)
    • (4) OH grip row (9X230,8X255,7X270, 6X295)
    • (4) cable row (10X120,10X120,10X120, 10X120)
    • (4) preacher curl (10X60,10X60,8X70,8X70)
    • (4) hammer curls (7X35,7X35,7X35,7X35)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
679
Workout (<#>=number of sets, S=superset, H=hyperset, DEL=de-load, OHD=overhand, PD=pull down, DP=dead press, WU=warm-up, < = linking with previous)
  1. shoulders
    • (4) shoulder press (WU10X45DP, 9X135, 9X135, 7X145, 7X145)
    • (4) lateral raises (10X55,10X55,8X60,8X65)
    • DB front delts (10X25,10X25,8X30,8X30)
    • (4S) < DB rear delts (8X15,9X15,10X15, 11X15)
    • (4) upright rows (9X95,10X95,11X95,12X95)
    • (4) shrugs (15X185,15X185,15X185,15X185)
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,853
1,540
Workout (=number of sets, S=superset, H=hyperset, DEL=de-load, OHD=overhand, PD=pull down, DP=dead press, WU=warm-up, < = linking with previous)
  1. shoulders
    • (4) shoulder press (WU10X45DP, 9X135, 9X135, 7X145, 7X145)
    • (4) lateral raises (10X55,10X55,8X60,8X65)
    • DB front delts (10X25,10X25,8X30,8X30)
    • (4S) < DB rear delts (8X15,9X15,10X15, 11X15)
    • (4) upright rows (9X95,10X95,11X95,12X95)
    • (4) shrugs (15X185,15X185,15X185,15X185)

Solid shoulder day. We’re all of those shoulder presses DP for each rep? Those burn the shoulders up man.


Sent from my iPhone using Tapatalk
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
679
Solid shoulder day. We’re all of those shoulder presses DP for each rep? Those burn the shoulders up man.


Sent from my iPhone using Tapatalk
no sir, the DP was only for no weight on the bar. was a warm up set
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
679
From 7/8/2022

Workout (<#>=number of sets, S=superset, H=hyperset, WU=warm-up, DEL=de-load, GM=good morning < = linking with previous)
  1. hamstring & calves
    • (4) GM w/safety bar (WU10X50,9X100, 8X110,6X120)
    • landmine squats (10X70,8X80, 8X90,8X100)
    • (4S) < outer-quad lunge (10X25,10X25, 10X25,10X25)
    • laying single leg curl (10X25,9X30,9X30, 8X35)
    • (4S) < seated calf raise (10/10X90,10/10X90,10/10X90,10/10X90)
    • seated leg curls (10X70,8X75,8X80,8X85)
    • (4S) < inner adductors (8X90,10X90, 12X90,14X90)
    • (4) standing calf raise (15X210,15X210, 15X210,15X210)
 
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