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UPPER BODY POWER (from last tuesday)


DB PRESS
warm up
20x5
30x5
35x5,5,5

MACHINE ROWS

LOWER BODY POWER

SQUAT
warm up
95X5
115X5
125X5,5,5

LEG PRESS
320X5

UPPER BODY HYPERTROPHY

BENCH PRESS
warm up
75x8
85x8,8,8

LAT PULLDOWN
105x8,8,8

LOWER BODY HYPERTROPHY

SQUAT
warm up
95X8
115X8,8

WALKING LUNGES
25lbs each hand x 8,8,8 per leg

Unable to post yesterday because no power

LOWER BODY POWER

SQUATS
warm up
95x5,5

LEG PRESS
270x5

UPPER BODY HYPERTROPHY

Bench Press
warm up
65x8
75x8
80x8,8

Cable rows
90x8,8

LOWER BODY HYPERTROPHY

Squat
warm up
95x 10, 10, 10

*I miss squatting heavy already :(

Leg press
270x 8

well i do feel worked out but looking at it... doesnt seem much

does this work?

http://forum.bodybuilding.com/showthread.php?t=155192323&p=1097530293#post1097530293

UPPER POWER

Bench press
warm up
75x5
85x5
90x3,
95 x3, 4
90x 5

thanks!



does anybody mind looking at my journal (particularly first post with the workout) do you think i'm not working enough?

here it is again:...

LOWER BODY POWER

SQUAT
warm up
95x5
115x5
(keeping it light this week, I pulled wrongly last week so lower back isn't in top condition)


LEG PRESS

They are really, really bad :D



I just came off a split (5 months?) so I don't think I'm going to be doing it for a while. The hypertrophy part of PHAT seems similar so it's a bit boring. For...

For those who are interested, welcome to my journal :)

This is primarily to hold myself accountable for whatever may happen, especially if I fail in the middle of achieving my goal. Since this is...

I'm not sure if you posted the recipe for the first mug cake (chocolate pb?) but can you please share?

Ahaha I did throw out my crispers as soon as I woke up today. When I'm craving though and I don't satisfy it I get withdrawal symptoms though... the first couple weeks of quitting something is always...

Ah I wish it would be that easy lol. Plus they're a rarity



I do have a program that I made based off PHAT which I just started a couple weeks ago. In my case I think I lost a lot of...

I'm sure you learned a lot from the experience... good luck on your next comp!

I work out at school, and the "regulars" there don't really know what they're doing (at least from what I see) Then...

Thanks... it sucks to get sick especially when you have to deal with it pretty much for the rest of your life.

I'm trying to get the focus i had back then, and I don't even know what my goal is...

Hey guys.. I'm not sure if anybody remembers me, I used to be active in this thread for a while...

mmm I have to admit something, I haven't been dieting for months. :( In fact, ever since I got...

get her diet right first before the supps IMO