Latest posts

Forum Statistics

Threads
25,959
Posts
510,188
Members
28,033
Latest Member
JerryJo
What's New?

TP's Fit Journal Transcription

genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Nice work. Road trips are kind of weird. Sometimes I can come out of them a little bit better, because my body needed the rest from the intensity. Other times I lose some weight or gain some fat.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
...and they never quite feel like your regular home work-outs, 'specially if it's your spouse;s Planet fitness guest pass.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
    • BCAA
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. shoulders
    • (4) shoulder press (WU,10X135,8X160,6X185DS,12X135)
    • machine front delts (12X35,12X35,12X35,12X35)
    • (4)< machine lat raises (12X60,12X60,12X60,12X60)
    • (4) upright row (10X95,10X95,10X95,10X105)
    • (4) rear-grip shrug (15X22515X22515X22515X22)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
    • BCAA
    • 0.5cc test400 (9/16)
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. off day, so that means a arms and little cardio
    • preacher curl (10X70)
    • (4) < reverse grip bicep curl (10X40)
    • hammer curl (10X25(x2),10X30(x2))
    • (4) < reverse grip tricep ext (10X30)
    • (4) laying single tricep ext (10X20,10X25,10X25,10X30)
    • (4S) skull kursher burnouts (10/10X70)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
From 9/18/2022
  1. Supplements
    • protein
    • BCAA
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. hamstring & calves
    • stiff-leg "W" movement DL (10X135,10X160,20X185)
    • (3S) < Good mornings w/Safety bar (12X95,12X95,12X105)
    • single/double laying leg curl combo (10X25,10X30,10X30,10X35)
    • (4) < seated calf-raise (10/10X95,10/10X95,10/10X95,10/10X95)
    • seated leg curl (12X75,12X75,12X75,12X75)
    • (4S) < adductors (15X80,15X80,15X80,15X80)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
    • BCAA
    • 1cc cynonobalumin (B12 complex)
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. chest
    • incline press (10X135,10X160,6X185,maxX225,DEL3X185,6X160,10X135)
    • resistant machine neutral grip chest press 45B(10X70,10X70,10X70)
    • (3S) < banded flies (10X25B,10X25B,10X25B)
    • resistant machine OHD-grip chest press 45B(10X70,10X70,10X70)
    • (3S) < banded flies (10X25B,10X25B,10X25B)
    • neut to sup grip flies (10X40,10X40,10X40,10X40)
    • (4S) < vert. plate press (10X25,10X25,10X25,10X25)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Nice work! A lot of people underestimate the banded flies, I call them power hugs. I can do flies with 100 lbs dumbbells, but I have a couple bands that will kick my ass.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
Nice work! A lot of people underestimate the banded flies, I call them power hugs. I can do flies with 100 lbs dumbbells, but I have a couple bands that will kick my ass.
They have varying resistant weight equivalents. I use a combination for different exercises.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
I find myself rationing my gym time so I make the most of it and use it as my outlet and escape from everything I got going on. I make plans to go to specific gyms, depending on what exercise I am doing and what equipment the gym has. Granted, I can make use of whatever equipment, I find some brand and style more favorable over others, depending on what I am training. I find myself the busiest I've been in my life but time well spent pounding out that stress with iron and sweat, makes all that other stuff worth with the gym as a reward.
  1. Supplements
    • protein
    • BCAA
    • 0.5cc test 400
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. cybexback
    • (4) wide-row (neut) (10X180,10X180,12X180,12X180)
    • (4) narrow-row (neut) (10X230,10X230,10X230,9X230)
    • power-row (OHD) (10X270,10X270,8X270,7X270)
    • (4S) < reverse-row (sup) (10X140,10X140,10X140,10X140)
    • (4) lat pull-down (10X180,10X180,10X230,8X230)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
    • 0.5 supertest
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. lower backside-hamstrings/calves
    • RDL(10X135,12X185,8X225,8X225)
    • (4S) < flexor lunge (10X25, 10x25, 10x25, 10X25)
    • laying leg curl (10X65, 12X65,10X70,10X75)
    • (4S) < glute kickback (10X50,10X50,10X50,10X50)
    • (4) seated leg curl (10X65,12X65,10X70,12X70)
    • adductors (15X120,16X120,20X120,20X120)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
  1. Supplements
    • protein
    • BCAA
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, PD= pulldown, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. shoulders
    • (4) shoulder press (WU,10X135,8X160,6X185)
    • (4) upright row (10X95,10X95,10X95,10X105)
    • (4) front-grip shrug (15X22515X22515X22515X22)
    • DB front delts (12X35,12X35,12X35,12X35)
    • (4S) < laying DB rear delt (10X15,10X15,10X15,10X15)
    • lat raises (12X15,10X20,10X20,10X20)
    • (4S)< sup DB rear-delts (12X15,12X15,12X15,12X15)
 
Who is viewing this thread?

There are currently 2 members watching this topic

,

Top