Search:

Hey, is that you on the avatar?? what happened with all those months of not training?? you're just making excuse not to come to europe aren't you :p

Hey Marc, are you going to stay at 202 all year or you have some other plan?

Don't forget muesli :)

Great training Phillip are you zoning in yet?

It was a great race, I was working with them too :) The female division was coming strong, Chrissie was out by 30 mins than the rest of the pack :o

You should check Faris Al Sultan, he's my...

Hey everybody, checking in the middle of paperworks.

Work and school has been somewhat insane, projects after project (and another project), legal issue, and also board meeting.. seems to be this...

Nice read Phillip, self-motivation is what differs bodybuilders and fitness goer ;) Love your new avatar, solid delts, good definition. Do you highlight your hair??

Went to a night workout yesterday, a typical clean getaway.

10 mins run on the treads, then move to bench, deads, and squat for 3 sets each. Lat pulldown, shoulder press, and superset curls and...

Congratulation on the placing! I got your contest date marked on my calendar (i think i'd have a race that time of the month too)

Good lift Layne

Hi Annemarie, how are you? We just had the October fest last week.. lots and lots of brewing :)

Jati

Hey Phil, things are insane in Amsterdam :o How many weeks out are we, or is it days by now?

TC, Jati

Hi Jaime, I love the title thread.. I think you'll be just a great figure girl! :)

Hi everyone, just letting you guys know that I'm still here.. work and school are getting more my attention at the moment, will be updating as soon as I can.

Train hard!!

Jati

Tuesday, 9/15
Back & traps

C/G pulldown: x 8, 8, 8
T-bar row: x 8, 8, 8
Bent-over db row: x 8, 8, 8
45 degree pulley pull (Gironda's): x 12, 12, 12
BB upright row: x 12, 12, 12
Mac. shrug: x...

I gotta say.. you're a "bit" too big to be fitted in a 135 lb body ;)

Chest and shoulder

H/S bench press: x 8, ,8 ,8
S/M 55 degree incline press: x 8, 8, 8 *for specific upper pec
DB flies: x 12, 12, 12
H/P cable flies: x 12, 12, 10

Seated db mil. press: x 12,...

It's terrible, so not comfortable at all.. if I bursted it, it's gonna sting when I took shower:(

Signature pose is like a signature dishes... it's gotta be spot-on. Go Phillip!

Word!

Weekend recap

I had the rest day on Saturday, did some meal prep. Had a football match with colleagues, another win to the team. I have work with some data and interviews next week, will...

Arms and abs

Cable curl - super setted with - triceps push down: 4 sets of 12
Concentration curl: x 12, 12, 12
Rope pushdown: x 12, 12, 12
Hammer curl: x 15, 15, 15
Ab roller: x 12, 12, 12...