The Resurrection

**PhiSig2298** · 11-03-2012, 01:06 PM

Phi's new log

Stay tuned...

**Kimhwan92** · 11-03-2012, 01:07 PM

1rd

**AdamWW** · 11-03-2012, 01:15 PM

You dusty penor.

**texicus** · 11-03-2012, 01:46 PM

i am deep deep inside this thread

**PhiSig2298** · 11-03-2012, 03:32 PM

Rundown

Sunday: Heavy Full-body

OHP 3x5
Squats 3x5
Bench 3x5
Deadlift 3x5

Monday: MRT (lift for :40, rest for :20)

Group A:

Cleans
Lunges

Group B:

DB Bench
Inverted Rows

Group C:

Cable flys
Hack Squats

Followed by various ab work that hasn't been decided yet.

Tuesday: Off

Wednesday: Hypertrophy Full-body (3x8-10)

Side Raises
Face-Pulls
Shrugs

Squats
SLDL
Leg Ext.
Calves

Floor Presses
Cable flys
Incline DB

Rack-Pulls
One arm seated rows
Hypers

Bicep work
Tricep work

Thursday: Repeat Monday

Fri/Sat: Off

I'll take measurements/weigh/pics on Wednesday mornings

**PhiSig2298** · 11-03-2012, 03:45 PM

Sunday/Wednesday:

P: 250
C: 150
F: 100

Monday/Thursday:

P: 200
C: 200
F: 100

Tuesday/Friday:

P: 150
C: 400
F: 35g

Saturday:

P: 200
C: 100
Fat: 145

Shooting for those macros

**toxicrusader** · 11-04-2012, 01:23 AM

In.

**PhiSig2298** · 11-04-2012, 04:37 PM

Fueling up for heavy day..

**50-Fifty** · 11-04-2012, 05:18 PM

Originally Posted by PhiSig2298

Fueling up for heavy day..

[IMG]http://i1240.photobucket.com/albums/gg481/tdeaton1515/PicsPlay_1352074901229.jpg[/I]

What is that looks good I think ???????

**PhiSig2298** · 11-04-2012, 05:25 PM

Originally Posted by 50-Fifty

What is that looks good I think ???????

Ham & brown beans w/ sweet cornbread. It's a southern thing

**toxicrusader** · 11-04-2012, 05:42 PM

Originally Posted by PhiSig2298

Ham & brown beans w/ sweet cornbread. It's a southern thing

I guess this log isn't going to be paleo? Excited for southern food pron

**PhiSig2298** · 11-05-2012, 05:10 AM

Sunday's Workout (3x5)

Squats - 315
Bench - 245
OHP - 155 (I used Smith machine.. I know, I know. It's the only way to press overhead without it hurting my shoulder)
Deadlift - 385

I had some left in the tank. It's been a while since I've squatted heavy & even deadlifted. I had a muscle pull/pinched nerve/God knows what in my upper hammy & it's finally feeling better.

Tonight is MRT. Going light weight baby & focus on speed & form. I'll start getting vids up too

**texicus** · 11-05-2012, 05:24 AM

Originally Posted by PhiSig2298

Ham & brown beans w/ sweet cornbread. It's a southern thing

aware, i'd make sweet love to that cornbread. looks good

**PhiSig2298** · 11-05-2012, 05:27 AM

Originally Posted by texicus

aware, i'd make sweet love to that cornbread. looks good

Thanks. Cornbread is king of the breads

**PhiSig2298** · 11-05-2012, 08:59 AM

GY & Trutein banana cream..

**PhiSig2298** · 11-05-2012, 04:02 PM

Bacon, egg & cheese hamburger with grilled onions & homemade bun. Potato wedges

**psychodiver9** · 11-05-2012, 06:47 PM

Subbed

**PhiSig2298** · 11-05-2012, 08:27 PM

Glad to have you on board, Ryan

Monday Work

3 sets of everything. 40 seconds on (or as long as I could go with good/decent form) 20 seconds off.

Hang cleans - 135
DB Lunges - 30's

DB Bench - 50's
Inverted Rows

Cable flys - 50's
Hack Squats -135

Weighted Crunches - 3x25

Getting a good 20 min walk on the treadmill to finish watching the Saints game

**PhiSig2298** · 11-06-2012, 07:15 AM

Off Day.. Carbing up!

**AdamWW** · 11-06-2012, 08:39 AM

Originally Posted by PhiSig2298

Thanks. Cornbread is king of the breads

DAMN right. Honey and/or butter on it = clutch.

Or, with chili for dippin.

**PhiSig2298** · 11-06-2012, 11:12 AM

^ Jalape�o butter!

AI hooked me up big time! Lots of free stuff & the brotein was 35% off!

**psychodiver9** · 11-06-2012, 01:19 PM

Damn. What was the deal? Still going on?

**PhiSig2298** · 11-06-2012, 01:43 PM

Originally Posted by psychodiver9

Damn. What was the deal? Still going on?

Sadly, no.. it was a Halloween special. You would've known about it if you had ********. All that stuff for under $50

**psychodiver9** · 11-06-2012, 01:54 PM

Originally Posted by PhiSig2298

Sadly, no.. it was a Halloween special. You would've known about it if you had ********. All that stuff for under $50

******** is still the devil

**PhiSig2298** · 11-06-2012, 01:56 PM

Originally Posted by psychodiver9

******** is still the devil

Time to dance with the devil...

**PhiSig2298** · 11-06-2012, 05:23 PM

Dinner: Santa Fe chicken salad from chili's & I'm making my own ranch dressing (GY + ranch packet + milk). Pretty boring

I'm so bloated from the carb up today. Potatoes galore! Let's hope the bloat goes down overnight. Now I'm going to sit back, eat 1 more of those muffins I made & watch the election

**MITCHAPAL00ZA** · 11-06-2012, 05:27 PM

Phi; I wanna tell you this **** right now while this ****in weed is in me
(The ****?!) I don't know if I ever told you this, but I love you dawg
I got your mother****in back, just know this ****...
I mean it dawg, you ever need somebody offed - who's throat is it?

**PhiSig2298** · 11-06-2012, 06:00 PM

^ Thanks Slim.

**PhiSig2298** · 11-07-2012, 07:01 PM

Weigh in Wednesday: 219.6

I never thought I'd be back up that high after the comp a couple months back but I rebounded horribly after my EC & PSMF fiasco.. I'm about 4 lbs heavier after my carb up yesterday.

As you can see, I carry most of my fat in my midsection. Mostly in my back.. it's time to get rid of that sh�t for good!

About to head to the gym.. I'll post vids either tonight or early morning.

**Andrew_S** · 11-07-2012, 07:17 PM

Do it to it. 1lb a week deficit and no crazy sh!t.

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