The Resurrection

**PhiSig2298** · 02-14-2013, 12:22 PM

Paused Squats 2x2 - 315/ 1x1 - 335

First try.. Not low enough

Second try.. I think it's parallel but not 100 percent

DB Lunges 3x8 - 45's
RDL 3x8 - 225
Ext 3x10 - 180
Calves via leg press 3x25 - 405
Metabolic finisher x 3

Thoughts: still new to pause squats but I already like them. My last max on squats was 365 so I'm going to work up to that on Paused Squats and then maybe max out. Maxing out just doesn't appeal to me as much as it used to..

Lunch: Taco Bueno chicken and steak rice bowl

Happy Valentine's Day

**psychodiver9** · 02-14-2013, 04:57 PM

Second vid looks good to me. Nice work

**PR1MO** · 02-14-2013, 06:33 PM

Originally Posted by psychodiver9

Second vid looks good to me.

Not surprising considering it's a guy sticking his ass out

**PhiSig2298** · 02-15-2013, 10:31 AM

DB Press 3x8 - 65's
Face pulls 3x10'- 120
Upright rows 3x10 - 150
Side raises 3x10 - 20

Incline DB curls 3x10 - 30's
Preachers 3x10 - 55

Tricep ext 3x10 - 130
Overhead cable ext 3x10 - 80

Hanging leg raises 3xfail
Weighted cable crunches 3x20 - 150
Pallof presses 3x15 - 30 (Holy hell these hurt so good)

Lunch

Been on a Mexican kick lately.. 2nd day in a row to have a Bueno Bowl (Steak, chicken, lettuce, onions, peppers, corn, black beans, rice, salsa)

**PhiSig2298** · 02-15-2013, 04:38 PM

No. More. Mexican. Food

**snrygo** · 02-16-2013, 11:57 AM

resurrecting my sub here

**PhiSig2298** · 02-16-2013, 01:25 PM

Originally Posted by snrygo

resurrecting my sub here

Good deal. Just in time for sushi

**PhiSig2298** · 02-18-2013, 06:08 PM

Floor Press, 4x5 - 190
Dips 1x8 (kills my shoulder. I'm done with them)
Hammer Press 3x8 - 3 plates + 20 lbs
DB incline 2x8/ 1x7- 80's*

My shoulder was fried.

Didn't finish the rest of the workout. It feels fine now though. Don't think I did anything major to it.

Dinner

Macros

**PhiSig2298** · 02-20-2013, 10:28 AM

DL 3x8 - 335

Pendlay 3x10 - 185 (first time to try them out.. Not sure on the form. Seems like i raised up a little)

Motorcycle Rows 3x12 - 120

Behind the neck pulldowns 3x10 - 120

Lat Pulldowns 3x12 - 150

Good mornings 3x10 - 115

Hanging leg raises 3x fail

Metabolic finisher x 3

Lunch

**The Big Sleep** · 02-20-2013, 10:33 AM

Form is solid on the pendlays, nice and explosive. GJDM

**psychodiver9** · 02-20-2013, 10:37 AM

What are motorcycle rows?

**PhiSig2298** · 02-20-2013, 12:27 PM

Originally Posted by psychodiver9

What are motorcycle rows?

Originally Posted by The Big Sleep

Form is solid on the pendlays, nice and explosive. GJDM

Thanks

**PhiSig2298** · 02-25-2013, 10:51 AM

Been a crazy last week or so.. Had a lot of ice and the gym was closed and now we are in a blizzard warning until tomorrow evening.

Chest

Warm up - rotator cuff work/DB Bench 3x20 - 35's

DB Bench 5x5 - 85's

Hammer Press 3x8 - 3 plates + 20 lbs

DB incline 3x8 - 80's

Pullover machine 3x10 - 140

Cable flys 3x10 - 80's

Metabolic finisher x 3

Thoughts: I always knew I was right leg dominant but after switching my stance on cable work, I realised how unstable I am with my left leg forward. I looked half way drunk

Pullover machine was a great replacement for dips. I could go slow and focus on mind-muscle without shoulder pain

Let's hope the snow stays away and I can get a week's worth of workouts in this week.

**psychodiver9** · 02-25-2013, 10:57 AM

Glad you found an exercise that works for you. I couldn't deal with snow.

**PhiSig2298** · 02-25-2013, 11:03 AM

Originally Posted by psychodiver9

Glad you found an exercise that works for you. I couldn't deal with snow.

Well it's never really a good snow. It's usually really slushy and then turns to ice overnight. Oklahoma snow is the worst

**PhiSig2298** · 02-25-2013, 05:30 PM

**anuragp122195** · 02-25-2013, 05:55 PM

Damn, seems like you got quite a bit of snow and ice.

Lol I hate muscle imbalances. I've been working on strengthening my left side to keep up with the right.

**PhiSig2298** · 02-25-2013, 06:40 PM

Originally Posted by anuragp122195

Damn, seems like you got quite a bit of snow and ice.

Lol I hate muscle imbalances. I've been working on strengthening my left side to keep up with the right.

Yeah and our state sucks at winter weather.. Roads stay iced over for days

http://m.newson6.com/Radar.aspx?site=statewide

I'm just south of bartlesville. Expected 5-7 inches

**MarkVI** · 02-25-2013, 06:44 PM

Originally Posted by PhiSig2298

Yeah and our state sucks at winter weather.. Roads stay iced over for days

http://m.newson6.com/Radar.aspx?site=statewide

I'm just south of bartlesville. Expected 5-7 inches

We're not so great either, the roads get cleared up but everrrything shuts down when it snows in Seattle. This year we didn't any snow at all though.

**PhiSig2298** · 02-25-2013, 07:04 PM

Originally Posted by MarkVI

We're not so great either, the roads get cleared up but everrrything shuts down when it snows in Seattle. This year we didn't any snow at all though.

It was nice when I was in school because we'd shut down all week. My wife is working from home tomorrow so it'll be a play day with the boys in the snow

**PhiSig2298** · 02-26-2013, 09:29 AM

Rack pulls 5x5 - 405

Pendlay Rows 3x10 - 185

Motorcycle Rows 3x12 - 120

Behind the neck pulldowns 3x10 - 120

Lat Pulldowns 3x12 - 150

Seated Rows 3x12 - 150

Seated Good mornings 3x10 - 135

Hanging leg raises 3x fail

Metabolic finisher x 3

The great blizzard of 2013 only dumped an inch of snow here... Go figure. Western Oklahoma got 20+ inches though

**PhiSig2298** · 02-28-2013, 10:29 AM

paused squats 3x2 - 315 / 1x1 - 345 (not low enough)

DB Lunges 3x8 - 45's

RDL 3x10 - 215

Calves via leg press 3x25 - 405

Metabolic finisher x 3�

Thoughts: Everything seemed really tight on squats.. normally I have the problem of getting too loose. Time to drop the weight and start adding reps.

Taking the boys to the circus tonight! The oldest is pumped up!

**PhiSig2298** · 03-02-2013, 06:03 AM

DB Press 3x10 - 65's�
Face pulls 3x10'- 60 (I reset the weight and worked on pulling back and out under control instead of just pulling the ropes back fast)
Cable Upright rows 3x15 - 150
Side raises 3x10 - 20

Incline DB curls 3x12 - 30's
Preachers 3x10 - 55
Tricep ext 3x10 - 130
Overhead cable ext 3x10 - 80

Hanging leg raises 3xfail
Weighted cable crunches 3x20 - 150
Pallof presses 3x15 - 30

**PhiSig2298** · 03-03-2013, 05:31 PM

I've decided to make the switch to PHAT. I feel like hitting the groups more than just once a week will give me better results.

**psychodiver9** · 03-03-2013, 05:55 PM

I enjoyed phat when I ran it.

**PhiSig2298** · 03-04-2013, 11:35 AM

Pendlay Rows 3x5 - 225

Pulldowns 2x10 - 160

Rack Chins 2x10

DB Bench 3x5 - 80's

Pullovers 2x10 - 140

DB Shoulder press 3x5 - 65's (I'm an idiot and didn't do 6-10 rep ranges..)

Cable curls 3x10 - 90

Overhead cable ext 3x10 - 90

Metabolic finisher x 3

Thoughts: other than screwing up the seated press, it was a good workout. 65 degrees here today so we are headed to the park to play. Thanks for following

**PhiSig2298** · 03-04-2013, 04:57 PM

**psychodiver9** · 03-04-2013, 06:53 PM

Strong shirt to gym ratio

**PhiSig2298** · 03-04-2013, 07:54 PM

Originally Posted by psychodiver9

Strong shirt to gym ratio

lol yeah they don't really care.. I used to get hateful looks when I wore it at my old gym.

**The Big Sleep** · 03-04-2013, 10:26 PM

Beastly pendlays Phi, nice work big man

Thread: The Resurrection

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