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TP's Fit Journal Transcription

The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
From 4/19/2022 - Last night was my first night back in two months from training with my trainer. I was not looking forward to it because I always know those first workouts are always the hardest. He was glad to see that my strength and endurance was on track and says we will be back to normal in no time.

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, < = linking with previous)
  1. Chest
    • Warm-up - front and back 45B banded pulls superset
    • (2H) < DB press (12X40,12X40)
    • DB press (12X55,12X55,12X55)
    • (3S) < banded flies (12X45B,12X45B,12X45B)
    • (5) dead press (8X135,8X145,8X150,8X150,8X150)
    • CB flies (8X20,8X20,10X20)
    • (3S) < single vert. CB close press (coaches count)
    • band straight arm upright pulls (coaches count, varying heights)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)
  1. Back
    • cable row (12X120,12X120,12X120,12X120)
    • (4S) < standing cable pull-down (10X50,10X50,10X50,10X50)
    • standing 45B resistant pulls (10X40,10X40,10X40,10X40)
    • cable rear delts (12X30,12X30,12X30,12X30)
    • (4S) < 45B banded rear delt extension (10,10,10,10)
    • rear delt on pec-dec (10X70,10X70,10X70,10X70)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
Tonight's session (ended 20 minutes ago, just got home) was a blast with the trainer, in the sense that blasting from dead load sets really left me getting nauseous and clammy. In the year of training with him, with 3 months on and off throughout the year, he still knows how to shock (so to speak) with new exercises.

Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concetric, DB=dumbbell, WU=warm up. BO=bentover < = linking with previous)
  1. quads
    • WU dead-stop front squat (10X45,10X45)
    • (2S) < in-place forward lunge (10,10)
    • dead-stop front squat (8X105,8X105)
    • (3S) < in-place forward lunge (12X10,12X10,12X10)
    • dead-stop front squat w/chains (8X105C,8X105C)
    • (3S) < in-place forward lunge (10X10,10X10,10X10)
    • 9m CB close-foot 1/2 squat,CB duck-walk circuit (20,15,10,5)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
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. shoulders
    • rear shoulder press (10x95,10x95,10x95)
    • (3S) < lat rotator cuff (10X5,10X10,10X10)
    • front shoulder press (10x135,10x145,10X145)
    • (3S) < vert rotator cuff (10X5,10X5,10X5)
    • DB front delt (10X30,10X30,10X30,10X30)
    • (4) upright rows (10X95,10X95,10X95,10X95)
    • (4) behind back shrugs (12X185,12X185,12X185,12X185)
    • (4) front shrugs (12X225,12X225,12X225,12X225)
    • machine front delt (10X30,10X30,10X30,10X30)
    • (3S) < machine lat raises (10X40,10X40,10X50,10X50)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
  • Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
    1. Biceps
    • standing BB curls (10X60,10X60,10X60,10X60)
    • (4S) < hammer curls (10X30,10X30,10X30,10X30)
    • reverse grip BB curl (15X30,15X30,15X30,15X30)
    • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
  • 2. Triceps
    • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
    • sphynx PU (15,15,15,15)
    • single DB extensions (10X20,10X20,10X25,10X25)
    • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
    • (4) hammer extension (10X70,10X70,10X70,10X70)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concetric, DB=dumbbell, WU=warm up. BO=bentover < = linking with previous)

  1. hams
    • seated leg curl (10X65,10X65,10X65,10X65)
    • (4S) < kick back (10X50,10X50,10X50,10X50)
    • laying leg curls (10X65,10X65,10X65,10X65)
    • (4S) < DB DL (10X60,10X60,10X60,10X60)
    • inner adductor (15X110,15X115,15X120,15X120)
    • (4S) < inner adductor (15X110,15X115,15X120,15X120)
  2. calves
    • (4) seated calves (15X140,15X140,15X140,15X140)
    • (4) 9m forward/reverse lunge (9MX10,9MX25,9MX45,9MX0)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
461
383
Nice work. I have never tried dead stop front squats. I do 5 count in the hole back squats, which will tear you up. The lower back usually gives before anything else due to pump.
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
177
104
Nice work. I have never tried dead stop front squats. I do 5 count in the hole back squats, which will tear you up. The lower back usually gives before anything else due to pump.
5 count at the bottom is rough, I do 1 in the bottom and 3 midway up, definitely great for low back and keeping tight
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
From 4/25/2022 - It is almost 2 months since I returned to the gym. Weighing 175 and took some recent photos:

5225d6df0bcd3d385f2aef82e9c03d40.jpg


  1. Chest
  • eccentric/concentric loading press (Round 1;inner/middle/outer-8E/CX145EH/95, 8E/CX145EH/95,8X145EH/95)
  • (3S) < lat rotator cuff (10X5,10X10,10X10)
  • (Round 2;inner/middle/outer), (4E/8CX155EH/95,4E/8CX155EH/95, 4E/8CX155EH/95)
  • (3S) < vert rotator cuff (10X5,10X10,10X10)
  • (6H) < sphynx push-up (15,15,15,15,15,15)
  • DB flies (10X40,10X40,10X40,10X40)
  • (4S) < vert. plate press (8X25,8X25,8X25,8X25)
 
Last edited:
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
177
104
From 4/25/2022 - It is almost 2 months since I returned to the gym. Weighing 175 and took some recent photos:

5225d6df0bcd3d385f2aef82e9c03d40.jpg


  1. Chest
  • eccentric/concentric loading press (Round 1;inner/middle/outer-8E/CX145EH/95, 8E/CX145EH/95,8X145EH/95)
  • (3S) < lat rotator cuff (10X5,10X10,10X10)
  • (Round 2;inner/middle/outer), (4E/8CX155EH/95,4E/8CX155EH/95, 4E/8CX155EH/95)
  • (3S) < vert rotator cuff (10X5,10X10,10X10)
  • (6H) < sphynx push-up (15,15,15,15,15,15)
  • DB flies (10X40,10X40,10X40,10X40)
  • (4S) < vert. plate press (8X25,8X25,8X25,8X25)
Well done
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
938
593
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, CC=coach's count, CW=coaches weight, WU= warm up, B= banded, BO=bentover, DB=dumbbell, < = linking with previous)
  1. Back
    • WU full-range DB row (12X20,12X20)
    • (2S) < band pulls (10X25B,10X25B)
    • DB row (15X45,17X45,19X45)
    • (3S) < DB rear-delt throw-backs (15X25,17X25,19X25)
    • rear lat pull-down (10X100,10X100,10X100)
    • (3S) < front lat pull-down (CCXCW,CCXCW,CCXCW)
    • reverse rack-pulls (6 sec holdX45,6 sec holdX45,6 sec holdX45)
    • (3S) < back band pulls (20X25B,20X25B,20X25B)
    • 10 sec pull hold (10,10)
    • (2S) < pull-ups (10,10)
 
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