Phil's Log

[Philip81193]

The day has finally come...NEW PR'S

Bench
235 x 3 PR
Old- 235 x 1

Squat
350 x 1 PR
Old-335

Deadlift
450 x 1 PR
Old-435

Not a bad day! Weight is down too, 167.

[MikeWines]

Phil has a log?



IN.

[Philip81193]

Thanks for the sub Mike! Happy to have you in here.

Lifting from the past two days-

Monday
Squat
315 x 1
315 x 2
315 x 2
I was travelling (on spring break) so I wasn't eating/sleeping/staying sober but I wanted to get some lifts in. Not bad, felt heavy though which is a bummer but I guess I shouldn't be surprised when 315 is 90% of my max.

Bench
245 x 1 PR
Moving up in the world!
200 x 2 sets of 5

GHR
3 sets of 8

Tuesday
BB Row
210 x 3 sets of 5 PR

Pullups
3 sets of 12

Assorted curls

[Philip81193]

Squat
255 x 5 sets of 5
4th week of doing this weight. Stupid easy.

Bench
200 x 5 sets of 5

Curl
80 x 12 PR

Quad Extensions/Ham Curls
100 x 2 sets of 12

[Philip81193]

I only had about 15 minutes to lift today and I messed up. Did too short of a warmup before going for a PR and pulled my neck/trap pretty bad.

Military Press
165 x 3 PR

[Philip81193]

Long time no log fellas. The last time I mentioned that I hurt my shoulder turned out to be pretty serious. 9 days later I'm still in pain when I try to lift so I've been taking it easy. Only a slight dull pain throughout the day.

Anyways, I've been doing cardio on a stationary bike lately so I don't have to use my arm/shoulder at all. Going to give some light lifting a shot again tomorrow but not pushing it

[DJaRiHardstyle]

Getting STRONK as an OX in here m8

[Philip81193]

Getting STRONK as an OX in here m8

Thanks man! Not in the past few weeks because of the injury but it's getting there

Monday 3/23 Full body
Still taking things easy because of the shoulder. Planning to return to light benching next week. Super wary of messing with it again.

Squat
275 x 3
First time squatting in about 3 weeks. I just wanted to get a feeler for where I am. 275 x 3 felt like a warmup so I don't think I've lost much strength. Planning on picking up where I left off with 255 for a 5x5 and 285 for my heavy 5. Should be cake.

Machine incline bench
175 x 5 x 10
Shoulder feeling ok, this is good

Seated Calves
3 sets

Concentration Curls
30's x 10 PR
25's x 2 x 10

Tricep Pushdowns
3 x 10

Feels good to get back into it. Also shreds are appearing. That time of year amigos

[Philip81193]

Got damn I'm bad at logging now that my programming is fukked

Bench
First *real* bench sesh now that my shoulder is a bit better
135 x 8
155 x 8
175 x 8
205 x 2 x 2

Pullups
8
10
12

DB Shoulder Press
45's x 2 x 12

Cable Curls
70 x 2 x 12

Overhead tri extension
70 x 2 x 12

Shrugs
35's x 2 x 20

[Philip81193]

Cut is going well! Back on the heavy lifting grind as well

Squat
255 x 5 sets of 5

Single Leg Press
200 x 12

Quad Extension
80 x 12

Ham Curl
85 x 12

Calf Raise
200 x 8

Seated Calf Raise
90 x 12

[Philip81193]

Solid sesh this morning

Dynamic Bench
135 x 4 triples

185 x 8 (regular bench)

DB Incline Bench
70's x 3 sets of 8

Chest Press
150 x 10
135 x 12

Cable Flyes
60 x 2 sets of 15

Preacher Curls
70 x 2 sets of 10

Close Grip Bench
135 x 8
135 x 6
Lol, my tri's were done. Way more pressing volume than I've done...ever? Can hit this for 15+ fresh

[Philip81193]

Why do I go so long without posting ITT when I work out so often? Lol at me.

[Philip81193]

Last 2 days

Squat
285 x 6 PR
255 x 7

Bench
205 x 5
185 x 6

DB Incline Bench
70's x 12 PR
60's x 13

Cable Flyes
150 x 9 PR
130 x 10

[Philip81193]

Haven't logged in a few days because I've been busy! Quick recap:

Sunday

Navy PT test
Took it easy because my run wasn't going to be good enough to qualify for anything special, no point in going overboard on pushups/situps

Pushups: 50
Situps: 50
1.5 mile run: 11:49
Better than 8 minute mile pace, not bad but I'd like to bring it back under 10:00 over time.

After that I had time to kill so I lifted

Bench
205 x 5
185 x 6

Machine Bench
190 x 6
170 x 7

DB Curls
45's x 6 PR
40's x 7 PR

Machine Dips
Don't remember weight, 2 sets

Tuesday

Walking Lunges
8 sets of 20Volume PR

[Philip81193]

First time pulling in about a month, went well!

Deadlift
415 x 3 PR
+ 10 second hold at top

Chins
BW + 60 x 5 PR
BW + 50 x 5

Overhead Press
135 x 9 (1 off PR)
120 x 10

[Philip81193]

Sunday 4/19 Bench

Bench
205 x 7 tied pr
185 x 8

DB Incline Bench
70's x 10

Preacher Curl
70 x 10
90 x 4 PR

Tri Pushdown
1 set

Tri overhead extension
1 set

[Philip81193]

Squat
315 x 4 Tied PR

Ham Curl
115 x 12 PR
100 x 13

Quad Extension
100 x 10
90 x 11

Calf Raise
220 x 9 PR
200 x 10

[Philip81193]

I haven't been logging cardio but I've been doing it about 3x a week. Deadlift training to come later.

[Philip81193]

Deadlifts from last week-

425 x 2 PR

Weighted Pullups
90 x 2
+ lots of rope pullups

Bench
225 x 2
meh. I'm down 10 lbs. bodyweight so I'll take it.

Weighted Pushups

BB Curls
65 x 3 sets of 10

Dips
3 sets of 15

[Philip81193]

Feeling a little weak. Cut is going well though. There look like a lot more PR's than there really are because I don't do much isolation work but I still track the numbers.

Squat
325 x 1

Calf Raises
240 x 8 PR
220 x 9 PR

Quad Extension
110 x 12 PR
100 x 13 PR

Ham Curls
130 x 10 PR
115 x 11 PR

[Philip81193]

Sup guys, been a while. Took a few weeks off while I was at the beach/travelling/in my hometown etc.

Finally back to it. Numbers are low and I feel weak but body comp seems just fine

Bench
185 x 6
165 x 7

Squat
275 x 5
245 x 6

Various other stuff. Just wanted to get a feel for where I'm at, picking back up seriously on Monday

[Philip81193]

Bench
195 x 5
135 x 5 sets of 10

Row
135 x 5 sets of 10

BB Curl
75 x 12