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TP's Fit Journal Transcription

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. 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
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)
chest
  • flat press w/ecc loading (8/8X90+50,8/8X90+50,8/8X90+50)
  • (3S) < rotator aux (10X5,10X10,10X10)
  • incline press w/ecc loading (6/6X90+50,6/6X90+50,4/6X90+50)
  • (3S) < rotator aux (10X5,10X10,10X10)
  • (4) DB flies (10X45,10X45,10X45,10X45)
 
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