Project Rebound

gabe522k3 · 09-10-2009, 09:44 AM

Name: Gabriel Anthony Phillips
Age: 25
Height: 5'7
Weight: 216
LBM: 171
Body Fat: 21%
Lab Location: Anytime Fitness
Goal: 1. Get in better shape then in the past and to stay that way.
2 To go back to school for my Masters in Physical Education at GA State.
3. To gain my Personal Trainers licenses threw the ISSA.
4. There?s more to come I?ll keep you posted.

Training Cycle:
36 Weeks Macrocycle
18 Weeks Strength 18 Weeks Endurance Mesocycle
4 9Weeks different Training Microcycle

Training Split:
Week1: Set System
Week 2: Compound Set
Week 3: Tri-Set
Week 4: Superset System / Giant Set Training for Endurance Training
Repeat

Power/Strength Training
Weeks 1-8, Week 9 Rest
Anaerobic Strength Endurance Training
Weeks 10-17, Week 18 Rest
Muscular Hypertrophy
Weeks 19-26, Week 27
Aerobic Strength Endurance Training

Weeks 1-8
Monday: Chest, Shoulders
Tuesday: Quads, Core
Wednesday: Rest
Thursday: Back, Core
Friday: Ham, Calves
Saturday: Arms, Core
Sunday: Rest

Diet: The Zig-Zag Approach
Monday, Wednesday, Friday, Sunday
Cal: 3150
Protein: 432
Carbohydrates: 198
Fat: 70

Tuesday, Thursday, Saturday
Cal: 3834
Protein: 432
Carbohydrates: 358
Fat: 72
Day 1 September 7, 2009
Morning Cardio burn 448 in 40 minutes
Chest & Shoulders
Chest
Incline Dumbbell Press
Dumbbell Bench Press
Cable Crossover
Smith Machine Shoulders Press
Dumbbell Lateral
Bent-Over Dumbbell Raise

I had to leave the gym early because I was invited to a Labor Day cookout, and I was going to be late, but don?t worry I did eat anything I was just going to meet new people and play some flag football. It was there that I realized that I had the right ideal in starting this blog now and not waiting until later like I had planed because I gotten so Out of shape. 

Day 2 September 8, 2009
Moring Cardio burn 600 calories in 50 minutes
Quads & Core
Quads
Smith Machine
Leg Extension (Did a set with feet going in an out to work on my teardrop)
Leg Press
Core
Dumbbell Push and Punch
Cross Body Climbers
Plank

Tuesday I was sill in chill mood because of such a great weekend, needless to say tomorrow I?ll be back studying for the GRE and the ISSA Personal Training test.

Day 3 September 9, 2009
Morning cardio 45 minutes and burn 468 calories
Rest from weight training

(Due to a change in my training routine it will be pointless to post the past to day reps and sets)

Day 4 September 10, 2009
Morning Cardio burn 608 calories in 50 minutes

Dumbbell Shrugs 100lbx7, 100lbx5, 100lbx5
Deadlifts 315lbx4, 315lbx4, 315x4
Wide Grip Pressdowns 160lbx6, 160lbx6, 160lbx6
Inside Grip Pressdowns 140lbx6 140lbx5, 140lbx5
Abdominal 90lbx20, 90lbx20
Side Bends 40x15,40x15

I had that crap feeling in my abs so I called it a day! lol

gabe522k3 · 09-11-2009, 08:07 AM

Day 5 September 11, 2009
Morning Cardio burn 700 in 50 minutes

Ham, Calves
Siff-Leg Deadlift 165lbx7,185lbx7, 225lbx2
Sitting Leg Curl 70lbx7, 90lbx7, 110lbx7
Dumbbell Stiff Leg Deadlift 60lbx7, 70lbx7, 80lbx4
Standing Calves Rasies 285lbx7, 305lbx7 335lbx3
Dumbbell Calves 90lbx7

I forgot to say anything about this but I sprang my ankle on the second day, and it was get on my nevers when trying to trainmy calves.This frist week when well, my muscles are harder and fuller then they wereon Monday and one of the trainers gave me my props when I was training with my tank top, or its just the Phyto-Testosterone that Im taking that working. I have the ISSA personal training semiar come up tomorrow, and I plan on that the test afterward so wise me well.

gabe522k3 · 09-12-2009, 04:16 PM

Day 5 September 12, 2009
Morning Cardio 507 Cal burn for 45 min

Concentration Curl 30x7,35x7,40x7,
Dumbbell Curl 30x7, 40x7,50x6
I. Dumbbell 20x7,25x7, 30x7
Tri Push Downs 50x7,55x7,60x7
Dumbbell Kickbacks 20x7,25x7,30x7
Hammer Curl 40x7,50x7,60x6

gabe522k3 · 09-13-2009, 04:13 PM

Day 7 September 13, 2009

Man diet was off all weekend! because of the ISSA semiar but I learn a loy and hopefully I did well on my test

gabe522k3 · 09-14-2009, 06:03 PM

Day 8 September 14, 2009
Morning Cardio 510 Cal burn for 45 min

Afternoon Training:
Chest
Incline dumbbell flyes 35lbx10,40lbx10 45lbx10
Dumbbell Flyes 45lbx10,50lbx10 55lbx10
Decline Flyes 45lbx10, 50lbx10,55lbx10
Shoulders
Arnold press 35lbx10, 40lbx10, 45lbx10
Shoulder Front Raises 25lbx 10, 30lbx10,35lbx10
Dumbbell lateral raise 25lbx10 (3sets)
Triceps
Dumbbell Kick back 20lbx10, 25lbx10 30lbx10
Skullcrusher 50lbx10, 60lbx10, 70lbx10

Todat was a great workout, but I ankle is still hurting, I might need to get it check out, but I learned so much this weekend that I have to go back and change somethings in my training.

gabe522k3 · 09-15-2009, 09:53 AM

Day 9 September 15, 2009
Morning Cardio 525 Cal burn for 50 min

Afternoon Training
Quads, Abs
Leg Press 210lbx10,230lbx10, 250lbx8 270lbx7
Cable Squats 27lbx10, 32lbx10, 37lbx10
Hip Abduction 190lbx10, 210lbx10 230lbx10 250lbx10
Hip Adduction 190lbx10, 210lbx10, 230lbx10 250lbx10
Abs
Crunches 4x20
Decline Crunches 3x15
Side Blends 50 3x10

Diet:
http://www.fitday.com/fitness/FoodLo...ate=1252972800.

gabe522k3 · 09-16-2009, 08:11 AM

Day 10 September 16, 2009
Morning Cardio 535 Cal burn for 50 min

Afternoon Training: Rest

Diet:
http://www.fitday.com/fitness/FoodLo...ate=1253059200.

Later on today I'll be doing a update just to see how everything is coming alone, and might even take some pictures as well. I also have to find out if I have to camping this weekend, for those that don't I am a Scout Master at my church, and going camping could mess things up a little (just a little), but I'll have to find out.

Oh yeah I'll have to change my training routine round, because of what I learned a the seminar this pass weekend.

gabe522k3 · 09-17-2009, 08:29 AM

Update
Weight:218
BF: 20%

It would seem as if everything is going well, the goal is to lose 1 pound of body fat in one week and to maintain the same body weight. (Well that my goal). Now Its time to work on my training cycle.

Training Cycle:
36 Weeks Macrocycle
18 Weeks Strength 18 Weeks Endurance Mesocycle

Training Split:
Week1: Set System
Week 2: Compound Set
Week 3: Tri-Set
Week 4: Superset System / Giant Set Training for Endurance Training
Repeat

Power/Strength Training
Musular Hypertrophy
Weeks 1-8, Week 9 Rest
Anaerobic Strength Endurance Training
Weeks 10-17, Week 18 Rest
Anaerobic Strength Endurance Training
Weeks 19-26, Week 27
Aerobic Strength Endurance Training

Weeks 1-8
Monday: Chest, Shoulders
Tuesday: Quads, Core
Wednesday: Rest
Thursday: Back, Core
Friday: Ham, Calves
Saturday: Arms, Core
Sunday: Rest

Dang! I forgot that I was Compound Training this week!

gabe522k3 · 09-17-2009, 07:32 PM

Day 11 September 17, 2009
Morning Cardio 557 Cal burn for 50 min

Afternoon Training
Back
Barbell Shrugs 225lb 2x10, 1x8
Compound Set: Dumbbell Shrugs 90lb 2x10, 1x8
Wide-Grip Pulldowns 160lb 2x10,1x8
Compound Set: Chin ups 25lb 2x5 1(with no weight)
Close-Grip Pulldown 120lb 3x10
Compound Set: Machine Row 120lb 3x10
Back Extensions 25 3x10
Abs
Crunches 3x20
Hip Ups 3x15
Side Crunches 3x15
Jackknife's 3x10

Diet:

http://www.fitday.com/fitness/FoodLo...ate=1253145600.

gabe522k3 · 09-18-2009, 08:00 AM

Day 12 September 18, 2009
Morning Cardio 468 Cal burn for 50 min

Afternoon Training
Ham
Stiff leg deadlift 135lb 3x10
Compound Set Roman deadlift 135lb 3x10
Dumbbell Stiff leg deadlift 40lb 3x10
Compound Set: Dumbbell Roman deadlift 40lb ex10
Hip Adduction 190lbx10 210lbx10 230lbx10
Hip Abduction 190lbx10 210lbx10 230lbx10

With the Barbell Stiff leg and Romans I did one set with a box

what a workout!

Diet:
http://www.fitday.com/fitness/FoodLo...ate=1253232000.

I'm leaving room for a philly cheese steak tonight lol (Cheat Meal)

gabe522k3 · 09-19-2009, 09:26 AM

Day 13 September 19, 2009
Morning Cardio 507 Cal burn for 50 min

Things didn't go a planed today as a matter of fact I found myself taking a pretty young lady out on a date, so today's workout with roll over till tomorrow.

gabe522k3 · 09-20-2009, 07:44 AM

Day 14 September 20, 2009
Morning Cardio 279 Cal burn for 29 min

Afternoon Training: Arms
Alternating bicep curl 40lb 3x10
Compound Set: Dumbbell Wide Grip Curl 30lb 3x10

Arm Cable Curls 35lb 3x10
Compound Set EZ Bar Curl 35lb 3x10

Hammer Curl 50lb 3x10
Compound Set: Hammer Rope Curl 35lb 3x10

Dumbbell Kickback 25lb 3x10
Compund Set: Press Downs 35lb 1x10 2x10

Diet : My Diet was off this weekend, but hey this is a lifestyle

http://www.fitday.com/fitness/FoodLog.html

gabe522k3 · 09-21-2009, 11:30 AM

Day 15 September 21, 2009
Morning Cardio 511 Cal burn for 55 min

Afternoon Training: Chest & Shoulders
Tri-Set
Incline Dumbbell Press 50-10, 60-10, 70-10
Push Ups 15,15,10
Decline Dumbbell Press 40 3x7
Tri-Set
Dumbbell Press 70-10, 80-8, 90-5
Incline Push Ups 6,10,10
Cable Fly's 17.5-10, 22.5-10, 27-10

Shoulders
Dumbbell Lateral Raise 30 3x10
Dumbbell Front Raise 30 3x10
Dumbbell Bent Over Raise 30 3x10

Shoulder Press 70 3x10
Cable Crossovers 12. 3x10
Barbell Row 70 3x10

gabe522k3 · 09-22-2009, 09:06 AM

Day 16 September 22, 2009
Morning Cardio 515 Cal burn for 55 min

Afternoon Training:
Quads
Tri Set
Cable Leg Squat 27 3x10
Dumbbell Squat 60 3x10
Leg Press 220 3x10

Barbell Squat 135 3x10
Dumbbell Squat 60 3x10
Step Up BW 3x10

Core
Crunches 3x10
Jacknifes 3x10
Butterfly Crunches 3x10

Diet:
http://www.fitday.com/fitness/FoodLog.html

gabe522k3 · 09-23-2009, 10:19 AM

Day 17 September 23, 2009
Morning Cardio 525 Cal burn for 55 min

Update
WT:217
BF: 17.5

gabe522k3 · 09-24-2009, 07:44 PM

Day 18 September 24, 2009

Didn't do Cardio my ankle is feeling funny Im going to see the doctor on Monday. Hopefully nothing to bad.

Afternoon traing: coming soon

Diet:
http://www.fitday.com/fitness/FoodLo...ate=1253750400.

gabe522k3 · 09-26-2009, 11:17 AM

Day 19 September 25, 2009

Arms
Bicep Tri set
Spiderman Curls 25lb 3x10
Alternating bicep curl 25lb 3x10
I. Dumbbell Curl 25lb 3x10
Tri's
Cable Pull Downs 50lb 3x10
Dumbbell Kick backs 25lb 3x10
Single Arm Pull downs 50lb 3x10

a Set of Hammer Curls 50 lb 2x10

gabe522k3 · 09-28-2009, 08:27 AM

Day 20 September 28, 2009
Cardio 45min Cals burn 400

I took 2 days off to rest my ankle, Im going to see the Doctor this afternoon hopefully it's nothing bad. Is feeling much better tho

I didn't see the doctor but my ankle do better

Afternoon Training: Chest, Back, Shoulder
Dumbbell Fly's 40LB 3x10
Superset
Lat Pulldown Wide 140 3x10

I.Fly's 40 3x10
Superset
Lat Pulldown Inside 140 3x10

Cable Chest Crossover 27.5LB 3x10
Superset
Dumbbell Shrugs 95LB 3x10

Push ups 3x10
Superset
Dumbbell Bent over Raise 35LB 3x10

Shoulders
Lat Raise 35LB 3x10

Front Raise 35LB 3x10
Compound Set
Dumbbell Shoulder Press 40LB 3x10

Diet:
http://www.fitday.com/fitness/FoodLog.html

gabe522k3 · 09-29-2009, 07:36 AM

Day 20 September 29, 2009
Cardio 55min Cals burn 500

Leg
Dumbbell Squats
Superset
Dumbbell SLDL 50LB 3x10

Cable Squats
Superset
Dumbbell SLDL 50LB 3x10

Leg Press 245LB 3x10
Superset
Barbell SLDL 135LB 3x10

Diet was off because I was running low on food and I was busy doingother things, that and I had some taco bell

gabe522k3 · 10-01-2009, 08:48 AM

Day 21 September 30, 2009
Cardio 50min Cals burn 430

Afternoon Training:
Rest

gabe522k3 · 10-01-2009, 04:40 PM

Day 22 October 1, 2009
Cardio 50min Cals burn 430

Aftoon Training: Arms
Wide Grip Dumbbell Curl 45LB 2x10, 1x6
Superset
Tri Pull downs 50lb 3x10

Alternating Curls 40LB 3x10
Superset
Dumbbell Kick backs 25LB 3x10

Incline Dumbbell Curl 25LB 3x10
Superset
Shull Crushers 80LB 3x10

Concentration curl 25Lb 3x10
Superset
Tri over the head Press 25LB 3x10

Diet: this sucks because I did had what to eat planed I just when with the flow and that sucked!

http://www.fitday.com/fitness/FoodLo...ate=1254355200.

gabe522k3 · 10-02-2009, 09:15 AM

Day 23 October 2, 2009
Cardio 55min Cals burn 880

Afteroon Training:Abs and Lower Back

Crunches 3x20
Superset
Lower Back Extension 3x20

Abs Machine 70LB 3x15
Superset
Lower Back Extension 10LB 3x15

Rope Crunch 50 LB 3x15
Superset
Good Mornings with stick 3x15

Vertical Leg Raise 3x10
E ball Crunches 3x10

Diet:
http://www.fitday.com/fitness/FoodLo...ate=1254441600.

gabe522k3 · 10-05-2009, 07:37 AM

Day 24 October 5, 2009
Cardio 47min Cals burn 500

I took two days off :-P

Chest
Low- Pully Cable Fly 27.5lb-10 32.5lb-10 37.5lb-10
Cable Fly Machine 110lb-10 130lb-10 150lb-10
Cable Crossover 17.5lb-10 22.5-10 27.5l-10

Shoulders
Cable Front Raise 17.5lb-10 22.5lb-10 27.5lb-10
Cable Lateral Raise 17.5lb-10 22.5lb-10 27.5lb-10
Bent-Over Cable Raise 12.5lb-10 17.5lb-10 17.5lb-10

Tir
Tricep Push down 35.5lb-10 50.5lb-10 57.5lb-10
Reverse- Grip Pushdown 35.5lb- 10 50.5lb-10
Lying Triceps Extension 70lb 3x10

gabe522k3 · 10-06-2009, 06:40 AM

Day 24 October 5, 2009
Cardio 55min Cals burn 717

gabe522k3 · 10-07-2009, 08:30 AM

Quote:

Originally Posted by gabe522k3

Day 24 October 5, 2009
Cardio 55min Cals burn 717

Afternoon Training
Cable Squats 22lbx10 27.5lbx10 37.5x10
Leg Press 210lbx10 250lbx10 310lbx10
Lungs 20lb 3xtimes
Hip Adduction 190lbx10 210lbx10 230lbx10
Hip Abbuction 190lbx10 210lbx10 230lbx10

Crunches 3x10
Ab Machine 90lbx10 110lbx10
Rope Crunches 50lbx10 57.5lbx10 65.5x10

gabe522k3 · 10-07-2009, 08:32 AM

Day 25 October 7, 2009
Cardio 40min Cals burn 400

Afternoon Training rest

snes85 · 10-07-2009, 09:11 AM

Nice log you got going, good to see you're pretty consistent with it, def. the best way to reach your fitness goals. Look forward to seeing your progression.

BTW, your fitday links aren't gonna work except for you (with your login information). There is a way in fitday to make your journal public, however. First, click on Profile (it's one of the series of tabs along the top of the page). If you scroll down to the bottom you'll see: "To make changes to your Public Settings, see the Public Settings Page." Click on the link there. From there you'll be able to make your journal public, and it'll give you a link you can use.

gabe522k3 · 10-08-2009, 08:33 AM

Quote:

Originally Posted by snes85

Nice log you got going, good to see you're pretty consistent with it, def. the best way to reach your fitness goals. Look forward to seeing your progression.

BTW, your fitday links aren't gonna work except for you (with your login information). There is a way in fitday to make your journal public, however. First, click on Profile (it's one of the series of tabs along the top of the page). If you scroll down to the bottom you'll see: "To make changes to your Public Settings, see the Public Settings Page." Click on the link there. From there you'll be able to make your journal public, and it'll give you a link you can use.

Thanks

gabe522k3 · 10-09-2009, 09:12 AM

Day 26 October 8, 2009
Cardio 50min Cals burn 500

Afternoon Training: Back and Biceps
Back Upright Cable Row (Narrow Grip) 22.5lbx10 32.5lbx10 42.5lbx10
Machine Row (Prenated Grip)120lbx10 140lbx10 160lbx10
Machine Row (Nentral Grip) 120lbx10 140lbx10 160lbx10
Machine Row (Suptnated Grip) 120lbx10 140lbx10 160lbx10
Back Extension 25lb 3x10

Biceps
Cable Curl 22.5lbx10 27.5lbx10 32.5lbx10
Cable Wide Grip Curl 22.5lbx10 27.5lbx10 32.5lbx10
Cable Narrow Gip Curl 22.5lbx10 27.5lbx10 32.5lbx10
Rope Hammer Curl 45.5lbx10 50lbx10 57.5lbx10

gabe522k3 · 10-09-2009, 09:12 AM

Day 27 October 9, 2009
Cardio 40min Cals burn 401