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TP's Fit Journal Transcription

The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, PO=Pull-over, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. chest
    • (4) incline press (WU, 10X135,10X160, 8X185,6X205,3/3/7XDEL)
    • (4) pec dec flies (10X90,10X90,10X100,10X100)
    • horizontal plate press (10x25, 10x25)
    • (2S) < DB laying PO (10X90,10X90)
    • vertical plate press (10x25, 10x25,)
    • (2S) < barbell laying PO (10X40,10X40)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
    • 0.5cc test
    • 1cc/1cc cyanocobalumin (B6/B12)
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>EL= eccentric load, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. back
    • (4) lat pull down (10X110,12X120,10X130,12X130)
    • (4) barbell row (12X90,10X135,9X185,7X195)
    • (4) cable row (12X120,12X130,10X140,10X150)
    • (4) lower back lifts (15X25,15X25,15X25,15X25)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
Great job bro! You gotta tell me Where can I learn more about regressive underload training?
seems like a great way to get toned and not too bulky like those yucky bodybuilders
They give some good advice at the Underground.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, DL=deadlift,<#>EL= eccentric load, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. hamstring/glutes/calves
    • (2H) banded WU 145B/85B X(10,10,10)
    • (4) elevated foot stiff-leg DL(WU15X90,12X115,12X145,10X170)
    • single/double laying leg curl combo (10/10X25,10/10X37.50,10/10X40,10/10X45)
    • (4H) < seated calf-raise (10/15X90,10/15X90,10/15X90,10/15X90)
    • seated leg curls (12X70,12X70, 10x75,10X75)
    • (4S) < adductors (12X80,12X90,12X90,12X100)
    • glute ext. (12X40,12X40,10X45,10X45)
    • (4S) < standing calf- raise (15X220,15X220,15X220,15X220)
 
3BG

3BG

Member
Jun 4, 2022
13
22
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, DL=deadlift,<#>EL= eccentric load, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. hamstring/glutes/calves
    • (2H) banded WU 145B/85B X(10,10,10)
    • (4) elevated foot stiff-leg DL(WU15X90,12X115,12X145,10X170)
    • single/double laying leg curl combo (10/10X25,10/10X37.50,10/10X40,10/10X45)
    • (4H) < seated calf-raise (10/15X90,10/15X90,10/15X90,10/15X90)
    • seated leg curls (12X70,12X70, 10x75,10X75)
    • (4S) < adductors (12X80,12X90,12X90,12X100)
    • glute ext. (12X40,12X40,10X45,10X45)
    • (4S) < standing calf- raise (15X220,15X220,15X220,15X220)
Looks good. Up the Omegas though. Better for the heart.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, DL=deadlift,<#>EL= eccentric load, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. shoulders
    • shoulder press (behind)(10X95,10X95,8X135)
    • (3S) < rotator aux (10X5,10X10,10X10)
    • shoulder press (front)(10X135,8X160,4X185DEL)
    • (3S) < rotator aux (10X5,10X10,10X10)
    • seated front delt raises (10X30,10X30,10X30,10X30)
    • (4S) < laying rear delt raises (10X10,10X15,10X15,10X15)
    • side lateral raises (neut)(10X20,10X20,10X20,10X20)
    • (4S) < side lateral raises (sup)(10X10,10X10,10X10,10X10)
    • (4) upright rows (10X50,10X50,12X50,12X50)
    • (4) shrugs (15X225,15X225,15X225,15X225)
 
3BG

3BG

Member
Jun 4, 2022
13
22
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, DL=deadlift,<#>EL= eccentric load, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. shoulders
    • shoulder press (behind)(10X95,10X95,8X135)
    • (3S) < rotator aux (10X5,10X10,10X10)
    • shoulder press (front)(10X135,8X160,4X185DEL)
    • (3S) < rotator aux (10X5,10X10,10X10)
    • seated front delt raises (10X30,10X30,10X30,10X30)
    • (4S) < laying rear delt raises (10X10,10X15,10X15,10X15)
    • side lateral raises (neut)(10X20,10X20,10X20,10X20)
    • (4S) < side lateral raises (sup)(10X10,10X10,10X10,10X10)
    • (4) upright rows (10X50,10X50,12X50,12X50)
    • (4) shrugs (15X225,15X225,15X225,15X225)
Disculpe, puedo tener más Omegas, por favor
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. quads
    • (4) seated calf raise (10/20X105,10/20X105,10/20X105,10/20X105)
    • (4S) single press/calf raise combo (10/15X135,10/15X135,10/15X135,10/15X135)
    • single/double leg ext combo (10/20X40/45,10/20X40/45,10/20X40/45,10/20X40/45)
    • (4H) < sissy squat (6,8,8,7)
    • abductors (15X130,20X135,20X140,20X145)
    • (4S) < angled calf ext. (20X210,20X210,20X210,20X210)
    • (4) lunges - forward/reverse [(0X9m),(10X9m),(25X9m),(45X9m)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
    • pinned 0.5cc test 400 on 9/3
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. chest
    • (4) flat bench press (10X135,10X160,8X185,5X205DEL,6,10)
    • (4) incline bench press (10X135,8X160,6X155,4X205DEL,6,10)
    • (4S) high/low cable fly combo (10/10X50,10/10X50,10/10X50,10/10X50)
    • (3) wide machine dips (10X90,8X100,8X100)
 
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