Phil's Log

[Philip81193]

Strong volume on dat bench

I bet 275+ will come quick once the calories are back up dude

Thanks man! The plan is to drop 8 more lbs then bulk real slow this Spring, like 1 lb per month leading into Summer season. I'm positive during that time my lifts will explode since I've been in a deficit for so long and still gaining strength.

Today - BW: 168 (new low)

10 minutes bike warmup

Squat
250 x 10
245 x 10 sets of 3
lol u wot m8

Did some abs and foam rolling then left the gym. Strong 1 exercise.

I have a video of the squat set I'll post soon

[Philip81193]

Sorry I've been MIA for a week. I haven't lifted since Monday 11/23 because I've been home visiting family. I've been doing cardio, pullups, pushups, etc. and dropped 2 lbs this week. Not sure how I can eat decadent stuff for a full week and lose weight when I don't lose it lifting and eating well. Lol.

[Philip81193]

TFW you're having a kickass workout but you have to leave early because you're too hungry (skipped breakfast)

Bodyweight down 2 lbs to 167.

Bench
215 x 3
225 x 2
235 x 1 (Tied PR)
240 x 1 PR
wut
So you're telling me I can drop 2 lbs and not lift for a week, followed by not eating breakfast, then hit a new 1RM like it's a warmup. Da fuk

Neutral Grip Chins
20 something
Followed by around 10 going super slow

[Philip81193]

Pretty quick day. I was supposed to squat and deadlift but I was in a rush and someone was using the only deadlift platform.

Squat
275 x 3
285 x 2
295 x 2

Chins
So many

[Philip81193]

Rest/Cardio day

Stairmaster
100 floors in 22 minutes PR

Hanging Leg Raises

Standing Calf Raises

[Philip81193]

Great workout today. I got wrist wraps and knee sleeves in the mail and I was itching to try em out. Bodyweight still hovering around 167 so almost everything I did was a PR at this bodyweight

Bench
225 x 5 sets of 2 volume & bodyweight pr

Squat
275 x 2 sets of 3
295 x 2
315 x 2 by far a PR at this bodyweight (knee sleeves might have made a minor difference)

Cable Row
150 x 5 sets of 10 paused

Military Press
135 x 8
135 x 7
135 x 6

Incline DB Bench
70's x 6, 5
Tri's & Shoulders were burnt out

Dips
3 sets of 12

BB Curl
70 x 3 sets of 10


I realized I don't do any chest work besides my normal high intensity, low volume benching. That might explain slow bench progress and definitely the small chest mass gains. I have no idea how I didn't notice that glaring programming weakness for over a year. As soon as I dip into the upper 150's I'll be going reeeallll slow up to 165 while trying to add chest mass especially.

[DJaRiHardstyle]

Staying strong on your cut is always fun.... psyched to see how lean you get

[Philip81193]

Staying strong on your cut is always fun.... psyched to see how lean you get

Das it mane!

BW: 164 down 3 lbs this week

Bench
185 x 5
205 x 3
225 x 2
Feeling weak but I'm down a lot of weight since last week so I'm fine with that.

Pullups
3 x 12

Dips
BW + 45 x 3 sets of 8

Bi's/Tri's/Shoulder cable circuit
Just going through the motions this last week before the cruise.

[Philip81193]

Down another half pound (164ish)

Squat
275 x 3
295 x 2
305 x 1
315 x 1
325 x 1 (double bodyweightish)
Not pushing volume, just high intensity to maintain gains while weight drops like a rock

Deadlift
415 x 1
425 x 1 (Held for 15 sec)
Das it mane. Haven't pulled in a few weeks and this felt like 90%
In for all time PR's at a new low bodyweight. We might be looking at 3x bodyweight ladies and gents

[Philip81193]

Pissening workout today. Went for the pump stayed for the gains

Seated DB overhead press
55's x 8
70's x 6 PR

DB Curls
4 sets

Chins
BW x 12
BW + 45 x 8
BW + 90 x 3 pr

Incline Bench
135 x 3 sets

Das it mane

[Philip81193]

BW: ~162
Down 7 lbs in 2 weeks, pretty solid.

Just wanted to get in some heavy low volume work before I take a week off from lifting and go on vacation

Squat
275 x 5
295 x 1
315 x 1

Deadlift
395 x 1
Pretty easy so I'm feeling good.

Ab pulldowns
150 x 2 x 15

[Prednisone666]

In 4 3x bodyweight pull.

You still cutting cals on vacation?

[Philip81193]

In 4 3x bodyweight pull.

You still cutting cals on vacation?

Hell nah! Just got back. I gained about 5 pounds. Starting a full 13 week smolov cycle tomorrow. I'll start a 4 week base meso for bench on Jan 12th, hopefully aligning with the base meso for squat. Exciting times coming up!

[Philip81193]

Really solid first day back at the gym.

Warmup
10 minutes treadmill

Squat
135 x 5
185 x 5
205 x 3 sets of 8
225 x 2 sets of 2 paused singles (3 sec)
245 x 1 paused (5 sec)
This is the Smolov intro to get the body accustomed to volume. I'll be squatting 3 times this week and doing lunges 3 separate days. I set my max weight low so I can adjust while I finish my cut but they were stupid easy so I paused some reps.

Bench
135 x 5 paused
185 x 5 paused
1 sec pauses on all. Bench isn't a priority right now so I'm just geting back in the groove after 2 weeks off.

Hammer Strength Incline Bench
185 x 3 sets of 12

Calf Raises
135 x 3 sets of 12

Back Extensions
3 sets of 12

Abs
2 sets

Cardio
15 minutes walking on treadmill


I don't normally post personal stuff on here but this is a major thing that will be impacting my life in ways I don't understand yet. My girlfriend of 5 years and I broke up this morning. There was no big fight or blame. Just a really sad time for both of us. We might get back together in the future because our issues were internal and not with the other person. I'd love that but for now it's not the right time. Anyways, training keeps my mind off that, hence the 2-3 hour workout today.

[Philip81193]

In other news I got my semester grades and I finished with an A, 3 B's, and a C+. My GPA is up to a 2.9 overall which is a long way from the 1.6 I started with a few years ago when I left college to join the Navy. We're all going to make it.

[Philip81193]

Solid day. Hitting my back with a bodybuilder style training temporarily because the gym I'm at over Winter Break has a lot of great machines that I want to use while I can. Everything done with great form and slow or paused. I had to drop the weights some to do this but I have to remember it isn't about ego.

Warmup
10 minutes bike

Hammer Strength Row
225 x 3 sets of 12

Hammer Strength Lat Pulldown
225 x 8
185 x 12

Hammer Strength Underhand Low Row
135 x 2 x 15

Walking Lunges
2 x 40

Rear Delt Machine
100 x 3 x 12

Preacher Curl
65 x 2 x 12
65 x 15 PR

Cardio
10 minutes treadmill

Training Notes
The Smolov intro calls for 3 consecutive days of squatting followed by 3 days of lunges to get legs accustomed to volume work. I'm an idiot and I think I know better so I'm doing a day of lunges in between the squat days. This is also because I'm not going to be lifting for a week in between the two weeks of the intro because of a skiing vacation, so if I stopped squatting on Wednesday I'd take an entire 10 days off of squatting, not conducive to my goals at all. Instead the squatting is spread out so there's a smaller time between my last session before I leave and the first when I get back. Not ideal, but making the best it.

Life Notes
Feeling a little better about the girl situation. It's incredibly surreal to be single after five years. Reminding myself that it's the right decision for now and it's ok to feel a bit lost helps. The gym is also great stress relief and it's part of the reason behind these really long sessions.

[habibtizz]

Lookin thick brah, GJDM

[Philip81193]

Lookin thick brah, GJDM

Thanks mane


Pissening workout today

Warmup
10 minutes bike

Bench
195 x 2 sets of 3 long pauses

Squat
I was supposed to repeat Monday's workout but I was feeling thick, solid, tight nomsayin so I kind of went nuts (Supposed to hit 245x1 for top set lol)
185 x 5
205 x 8
225 x 3
245 x 3
Add belt
275 x 3
295 x 2
315 x 2 (Probably about an 8/10 difficulty. Also first time hitting it under 165 lbs bodyweight)

Seated Overhead Press
135 x 4 sets of 5
Was mirin striations starting to appear in mirror during this

Ab Pulldowns
60 x 3 sets of 12

Back Extensions
3 sets of 13

Cardio
10 minutes treadmill

[Philip81193]

Warmup
10 minutes bike

Squat
225 x 5
add belt
275 x 3
295 x 2
315 x 1
325 x 1 (paused)
Das it mane. Double bodyweight paused squat in the bag. All about gains on a cut.

Bench
All paused
135 x 5
185 x 3
205 x 1
Long pause on the 205. Felt a little poverty and a long way from the 240 I hit earlier this month.

H.S. Decline
135 x 10
225 x 10
315 x 8
365 x 5 PR
275 x 3 sets of 10

H.S. Incline
185 x 3 sets of 10
135 x 20

Cable Side Laterals
15 lbs. x 3 sets of 12

DB Front Raises
25's x 3 sets of 10

Ab Pulldowns
70 x 3 sets of 12

Low Back Raises
3 sets of 14

Calf Raises
225 x 3 sets of 8

Cardio
10 minutes treadmill
15 minutes bike

A lot on my mind today so I spent a long time at the gym. I think it was just shy of 3 hours.

[Philip81193]

Saturday 12/27

Warmup
10 minutes bike

Pullups
3 sets

H.S. Row
315 x 3 sets of 8

DB Row
70's x 2 sets of 10

Preacher Curl
75 x 3 sets of 8

Rear Delt Fly
115 x 3 sets of 12

Cardio
20 minutes treadmill

[Philip81193]

Sunday 12/28

Warmup
10 minutes bike

Squat
135 x 5
185 x 5
225 x 5
275 x 3
Add belt
295 x 2
315 x 1
330 x 2 singles (double bw)
I got a video of the second single. I'd make the guess that it's about 90%, should be good for a 365 grinder.

DB Shoulder Press
60's x 10
50's x 2 sets of 12

H.S. Incline Bench
225 x 3 sets of 8

H.S. Decline Bench
225 x 3 sets of 12

DB Front Raise
20's x 3 sets of 15

DB Laterals
15's x 3 sets of 15

Back Extension
3 sets of 15

Decline Crunch
3 sets of 12

Calf Raise
225 x 3 sets of 10

Cardio
20 minutes treadmill

[DJaRiHardstyle]

You've come a long way, man. Those are some serious lifts at your BW.

[Philip81193]

Thanks man! Hoping by the end of the year to have serious lifts regardless of bodyweight. I think the classic 3/4/5 plates for bench/squat/dead is a solid way to achieve that. I didn't lift Monday-Thursday because I was out celebrating New Year's with some friends at a ski lodge. Today's my first day back and I'm currently waiting patiently for my new lifting shoes via UPS truck. I ordered a pair of Romaleo's hnnnghhh

[Philip81193]

Great first day back after my break.

Warmup
10 minutes treadmill

Squat
255 x 10
255 x 4 sets of triples

Bench
195 x 8
185 x a few sets of 5

Military Press
135 x 3 sets of 6

Abs
2 sets of windshield wipers

Calf Raises
3 sets

DB Laterals
17.5's x 3 sets of 10

Front Raises
35 x 8
25 x 12

Cardio
10 minutes treadmill

[Philip81193]

Warmup
10 minutes bike

Cable Row
120 x 3 sets of 12

H.S. Lat Pulldown
225 x 3 sets of 8

H.S. Row
225 x 3 sets of 15 pr

DB Preacher Curl
20's x 3 sets of 12

Reverse Preacher Curl
35 x 3 sets of 12

Machine Rear Delt
115 x 12
100 x 12
85 x 12

Back Extension
BW + 25 x 3 sets of 8

Shrug
45 x 2 sets of 20

Cardio
20 minutes treadmill

[Philip81193]

Warmup
10 minutes bike

Incline Bench
135 x 15 PR
145 x 12
155 x 8

Squat
275 x 3 sets of 5
295 x 2
315 x 1

DB Bench
85's x 6 PR
85's x 6
85's x 8 PR hnnghh

Cable Crossover
3 sets of 12

Single arm pushdowns
45 x 3 sets of 12

French Press
2 sets

Cardio
10 minutes treadmill

[Prednisone666]

sheeeeit 135x15 on incline doesn't sound fun, you've definitely gotten both stronger and built up more endurance/ability to handle volume

[Philip81193]

sheeeeit 135x15 on incline doesn't sound fun, you've definitely gotten both stronger and built up more endurance/ability to handle volume

Hey thanks man! I'm working on it. I want to hit my upcoming one month bulk already at my peak so I can go up from there.

Warmup
10 minutes bike

One Arm Cable Row
45 x 3 sets of 12
This is my new favorite back exercise. Same as your typical cable row but you use a "D" handle and you can get a much bigger range of motion. Saw someone doing these earlier in the week and knew I had to try it.

HS Row
315 x 2 sets of 8

BB Curl
60 x 3 sets of 10
Elbows were hurting so I cut it here. I did a lot more curling than I usually do this past Saturday so they're a little inflamed right now.

Rear Delt Machine
80 x 2 sets of 25

DB Shrugs
45's x 2 sets of 25

Cardio
30 minutes walking dog

[Philip81193]

Warmup
10 minutes bike

Bench
185 x 5 sets of 5
Really easy, just setting a base line for a little bit of linear progression

GHR
2 sets
Haven't done these in a while, didn't do so hot. I really need to get back on that

Military Press
135 x 3 sets of 7

Weighted Crunch
+25 x 2 sets of 12

Cardio
20 minutes treadmill

I usually squat on the day I press but my right calf has a bruise and I think it has something to do with my knee sleeves. Just took the day off from squatting to not bother it just in case

[Victorious]

Fuaaaaaaaaaaaaaa strong everything, mirin avi, and mirin state. VA brah checking in, keep up the awesome work. Posting for later to rep on recharge.