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Thread: Memcop's WJ
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11-19-2012, 12:31 PM #661
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11-19-2012, 12:42 PM #662
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11-21-2012, 07:57 PM #663
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11-25-2012, 01:28 PM #664
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11-25-2012, 01:53 PM #665
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11-25-2012, 03:06 PM #666
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11-25-2012, 04:13 PM #667
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11-25-2012, 06:10 PM #668
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11-25-2012, 06:20 PM #669
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11-26-2012, 09:17 AM #670
Started PHAT again today...............
Bent row
135x10
225x5
225x5
225x5
Weighted Pullups
6x25lbs
6x25lbs
Taking it east on these, I've had some tendinitis issues before.
Rack Chins
10xbw
10xbw
Flat DB press
90x10 Warmup
110x5
120x4
120x5
Weighted Dips
6x70lbs
5x70lbs
Cambered bar curls
3x10@105
Seated over head triceps press
3x10@100
Felt good to get back on this program. It felt good to get back in the gym. Ive had a rough couple of days and needed the release, I took the week off to settle some unfinished things. We had the vent removed yesterday and my grandfather died peacefully while I held his hand rubbed his head. Right before he died he shed a small tear. BE THERE, THEY KNOW YOU ARE THERE!!!!!
Thanks guys for the nice words. It is much appreciated.Homerotic Modulator, Envious of Idiocy
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11-26-2012, 09:20 AM #671
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11-26-2012, 11:50 AM #672
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11-26-2012, 12:04 PM #673
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11-26-2012, 02:04 PM #674
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11-27-2012, 09:31 AM #675
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11-27-2012, 09:42 AM #676
Squats
135x10
225x8
335x3
315x3
315x3
Hack squats (bb)
135x10
135x10
1st time doing these kept it light until form is good
Leg extensions
250x 10 warmup
305x6
305x5
290x6
Been a long time since I did these or even belonged to a gym that had one. Gonna hurt later man.
Stiff leg deadlift (deficit)
185x10
185x10
185x10
I was done after these, went and walked a few laps until the sick faded.Homerotic Modulator, Envious of Idiocy
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11-29-2012, 06:44 PM #677
Bent row
3x185x6 speed work
Rack chins
3x12@bw
Low cable row
8x140x3
DB rows opposite on rack
15x70x2
Close grip pull downs
15x130x2
Seated DB press
8x75x3
Upright rows
2x85x2
Side lat raise
3x25x15
Some numbers may be off didnt log it when I should have YESTERDAYHomerotic Modulator, Envious of Idiocy
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11-29-2012, 06:49 PM #678
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11-29-2012, 06:50 PM #679
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11-29-2012, 06:59 PM #680
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11-29-2012, 07:02 PM #681
Flat BB speed work
3x185x6
Incline DB press
8x90x3
Iso-wide Hammer strength
12x2 plates each side
Pec Deck
15x140x2
preacher curls
machine 120
Concentration curls
15x17.5x2
Spider curls
15x75x2
Seated tricep ext (db)
12x100x2
Cable press downs
15x65x2
Tricep kick back
30lbs x15x2Homerotic Modulator, Envious of Idiocy
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11-29-2012, 07:04 PM #682
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11-29-2012, 07:53 PM #683
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11-30-2012, 05:31 AM #684
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12-02-2012, 10:11 PM #685
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
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12-02-2012, 10:48 PM #686
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12-02-2012, 10:50 PM #687
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
I have a PHAT question. Knee problems make it hard to squat very much (at all). You think I could do leg press/BB Hacks in place of squats? Idk if BB hacks will be any better but I've been trying to figure out what to do because this whole 21" quads 18" calves thing is pissing me off. brb tree stump legs
Bout threw up last leg day too. Tried going for 2 reps of 365 DL and it didn't happen. Lightheaded, bout to hurl. Don't know what stopped it lol~Murray State Crew~
~Former 300+ Crew~
~ISSA Certified Personal Trainer~
~www.sportprotein.com~
Doing my first show June 22 at the Flex Lewis NPC Classic!
Twitter: BRILfitness
Instagram: BRILfitness
View my transformation: http://www.youtube.com/watch?v=BfpApJrLYhE
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12-02-2012, 11:42 PM #688
I don't see going template with a leg sled. Keep your phat routine and change and adapt the leg days to something like YT3 or DTP for hypertrophy on both days both will hurt but will probably give you the results you're looking for. Imagine loading plate after plate to only do 3x3-5 on a non-compound......but hey man, its just advice.......
Homerotic Modulator, Envious of Idiocy
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12-03-2012, 05:52 AM #689
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
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12-03-2012, 07:01 AM #690
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