But of course! I love lifting. These workouts have like no fluff @.@ Going to have some mean calluses after a couple weeks, doing DB rows on upper days and deadlifts on lower days.
A1 Bench (wide) sort of a PR, kinda stretching it but, wide grip PR, my reg grip x10 set last week ago beats this.
170x6
170x6
170x6
170x6
170x6
170x6 Ahh can't think of the name. Final set I did a short pause, about 1 sec an inch off my chest, lowered to touch and pressed. (Ensures you completely stop the bar with your muscles, without any of the deceleration from setting the bar on your chest, or worse, bouncing. Harder than straight paused reps).
A2 DB row
75x10
90x10
90x10
100x8
105x8 old gym only went up to 105's. If I ever did close to 8 before they weren't half as clean as these. I still think being 20lbs lighter makes all my old PR's not compare anyways.
A2 Pull Up
8
7
7
7 XD Still lame but consistently better!!
B1 Seated DB shoulder press
50x12
45x12
45x10
50x8
B2 BB curl
45x15
75x8
95x5
95x5
B3 Dips
15
25x15
20
Treadmill incline walking, 12%-15% 15 min, 220 cal
|
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04-20-2015, 12:03 AM #62
Late night update
Day 45, I don't skip leg day.
Enjoyed most of the day hiking and on the beach with the family & dogs.
Didn't get back home until 9:30, made the gym by 10pm, done by 11:15
Timed squats set the pace tonight.
Goblet squat, I'll include my warmup today just so you guys have an idea of what I actually do. Goblet squats every time.
50x12
70x12
leg swings
Squat
135x5
185x5
230x10 following this set, all squat sets 60 second rest between sets. It's pretty intense, I'm very happy this program includes cluster sets, I've done them before and they kick some ass.
235x3
235x3
235x3
235x3
235x3
Deficit DL, 3"
135x5
225x5
325x8
325x8
325x8
45#plate overhead lunges x 16
seated calf raise
45x25
95x15
single leg
95x10
both legs
120x15 toes in
120x15
120x10 1 sec pause halfway up, then completing rep
45x50
hanging leg raise
15
Ab wheel kneeling
12
12
12
wood chopper
60x12 each side
Wew, great for how late it was.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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04-20-2015, 07:25 AM #63
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04-20-2015, 07:08 PM #64
Squats were good, I think damned near everything these days is. Some lifts are very close to all time highs, ie shoulder pressing, dips are catching up to where they once were.
I can certainly do that though, yep!
Today was pretty unreal.
Day 46
A1 Bench
190x4
190x4
190x4
190x4
190x4
190x4
190x4
190x4 Well....this volume with this specificity to flat benching...continues to increase my bench. Good stuff. Maybe my chest wont disappear entirely during this cut.
A2 DB row (different angle, on flat bench this time, was on the db rack before)
50x12
80x12
80x12
85x10
90x8
Not 100% sure where these came in but Sven Press
20x10
20x10
B1 Pull up
8
8
7
7
B2 DB shoulder press, seated
40x12
50x12
50x12
55x10
60x8 I had Barely got 50x12 last upper day, had to drop weight for the 2nd set. Today it was tough but clearly improved from last workout
dips
20
20
seated db curl
30x12
35x10
35x10
35x8
Push up
10
Stairmaster intervals @ 16 , 15 min 280 cal
Looking leaner, lifting heavier. Say whaaaat.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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04-22-2015, 06:46 PM #65
Day 47, some easy cycling 12 min
Recap for previous weeks calories
2506 upper
2815 lower
2590 upper
2150 rest
2941 lower
2650 upper
2329 rest day
(AVG 2569) Roughly 270g protein, 50-70g fat, carbs 150-300
Day 48, carb day!
Lower
Damnnn Jonnie Candito, Week 2, lower day 2 is serious business. Dem squats.
135x5
185x5
225x3
235x10 (Max reps 10, hitting 10 is ideal, less would be compensated by making the following sets easier, this was very tough.)
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3 10 sets of 3, subtract 10 pounds from 10 rep set and 60 second rest between all sets.
First two sets sucked, was still drained from the 10 rep set, after that they were really solid.
I again have to express my love for cluster sets, people look at you like wtf is wrong with you. Ever hear of HIIT being likened to weightlifting? if you're ever unsure about that statement do some cluster sets of squats with 30-60 sec rest, you'll be a believer. Sweating, breathing hard, dizzy, grinning!
Deficit DL 3"
135x5
225x5
315x8
315x8
315x8 Backed off the weight a tad, I see my next lower day calls for 3-6@375
Also forgot chalk, could barely hang on after squats. Did not have to use the straps though!
Leg ext.
110x8
120x8
120x8 toes pointed and short pause @ top
back ext
10
25x8
25x8
seated calf raise
95x16
145x12
180x8
Hanging toes to bar
13 into knees to elbows x10
10 " "x10
10 " "x10
Standing calf raise
120x12
120x12
Pallof Press
40x10
60x10 each side
Jogging outside
10 min
Also store review is up =)Last edited by cdevocht; 04-23-2015 at 12:23 AM.
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04-23-2015, 09:06 PM #66
Day 48
a.m. cycling, 5 intervals 25sec all out 50s rest short warmup/cd
pm
Bench Press
200x3
200x3
200x3
200x3
200x3
200x3
200x3
200x3
200x3
200x3 ..............
DB row
75x10
95x10
100x8
105x6
Seated DB shoulder press
40x10
55x10
60x8
65x6 Picked a bit too heavy of a weight here. Shoulda stopped at 4 or 5 reps but...too stubborn. Grinded the last two up.
Pullup
9 was going for 10-8-6
8
6
machine preacher curl
120x12
120x12
120x12
single arm cable tricep extension
60x8
cable triceps - rope attachment (attached at bottom, pulling from behind to overhead)
80x10
80x10
stairmaster 5 min
pec dec, unilateral
130x10
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04-25-2015, 06:52 PM #67
Day 50
Bench Press wide
165x6
165x6
165x6 ....you idiot, was supposed to be sets of 175
175x7
175x6
175x7
Intended 175x6x6 = 6300 pounds of volume, since I undershot the weight for the first couple sets
I added two extra reps on 175 which brought me up to 6470, one would have sufficed but eh =) I like to push the last set a little.
DB row
85x8
100x10
105x8 (tied PR)
110x6
Pullup
10
7 missed 8th rep :*(
6
Chin up
8
Dips
12
25x10
25x10
BB curl
65x12
65x12
65x12
Pec dec, unilateral
120x12
120x10
pec dec rear delts
120x12
120x12
jump rope
intervals 4 min, easy jumping then double unders or high knees for the intervals
stairmaster 10 min @ 10-11 160cal
edit gym's scale is down. Kinda important to tracking progress but hopefully it's back soon. Should still be losing weight and well....Going to keep pushing the weights until they wont go up anymore. I can't get enough of these gains!Last edited by cdevocht; 04-25-2015 at 08:02 PM.
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04-26-2015, 04:49 PM #68
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04-26-2015, 05:08 PM #69
Everything in red is a PR/rep PR!!
Oh man, today the weights felt Heavy. I wasn't super hungry yesterday so I figured I'd save a couple extra calories for today, probably a mistake.
Candito Week 3 - Linear Max OT phase
Squats
Goal 3 sets @250x4-6
135x5
185x5
225x3
250x5
250x6
250x6
Deficit DL 3"
135x5
225x5
315x5
375x6
375x6
I recall my best ever deficit DL being 385x3 This is significantly better.
---- No accessory work --- cmon now.
seated calf raise
45x25
95x15
140x8
175x8
175x8
175x10
Dragon Flag ---> into lying leg raise
6 --> 15
5 --> 12
5 --> 12
treadmill incline 15 for 15 min = 250 cal
199 today! Been nearly 3 weeks and 3 pounds down @ the current average 2600 calories with 15 minutes of cardio. That was a fantastic guess for calories.
Weights are gonna get heavy from here until the cycle starts over after week 5.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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04-26-2015, 06:00 PM #70
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04-26-2015, 06:50 PM #71
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04-27-2015, 09:52 PM #72
Thanks!! Workin hard at it
Yep, it took just about a whole year to get back to peak strength after the physique show last June, but I also tried to stay lean so it was really slow goin. In hindsight lack of good programming and lack of recording nutrition ...well has hindered my progress plenty over the years. I think I'm onboard for good now, considering I want optimal results not mediocre results. My bulks were too aggressive and my diets much more so.
So now we're putting up new numbers weekly. It seems agonizingly slow losing a pound a week but as long as strength isn't plummeting (clearly it's not) I'm good with that! (I understand PA isn't typically used for cutting but...so far so good. Coming to the end of my run the hunger is more than manageable, I don't really notice anything significant at this point with regards to hunger)
Competitions can be great but I don't have any "deadline" this year so I can take as long as I need. So the goal being not to take this cut too far and then reverse diet, would be great if I could head towards a 1250 total in the coming year. Guessing I'm around 1070 now.
Today I took the dogs out and got some sun
Did 7 hill sprints, walking between 5 sets, jogging 2, +jogging cooldown total time 19 minutes.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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04-28-2015, 06:14 PM #73
Bench
185x5
185x5
185x5
185x5
185x5
185x5
185x5 Hey if you find something that works.....better stick with it while it works.
Svend press
20x10
20x8
DB Row
105x6
110x6
110x6(tied pr)
Seated DB shoulder press
50x6
60x6
60x6
60x6
Pullup
6
25x5
25x5 I think 7 or 8 would be PR territory @ +25
6 (haha these felt so easy after weighted)
BB curl
45x12
65x10
85x8
85x8
85x8
pushup & squeeze
12
10
10
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04-29-2015, 05:05 AM #74
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04-29-2015, 07:59 PM #75
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04-29-2015, 09:26 PM #77
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04-30-2015, 11:00 PM #78
Yeah looks to be about 3 days remaining =(
Today's workout consisted of......two..yes two whole "working sets". Believe it or not I actually made it through this one.
Squat ---warmup ---> 255x4-6
Deadlift ---warmup --> ___ x8
Sarcasm aside I think for good reason, next squat session is going to test me. You'll see.
So here's what went down.
leg swings goblet squats
Squats
135x8
185x5
225x3
255x2
275x1 belt
255x6 belt
Easily coulda 1RM PR'd today but I just wanted to go a bit heavier so the work set didn't feel like hell, worked out great.
135x10
Deficit DL 3"
135x5
225x5
315x3 managed double overhand for the first rep atleast not the following :>
335x8 Damnnn that felt EASY.
Superset
Seated calf raise
90x15
135x10
180x5
180x5
180x5 !!!
Kneeling ab wheel
15 tied pr
12
10
hanging leg raise (obliques)
8 each side
7 each side Actually managed toes to bar on this set, was kind of intense.
Treadmill, incline walking, 13 min, 2 x 1 minutes jogging = 230 cal
scale is dead again?!?? c'mon :*(Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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05-01-2015, 06:41 PM #79
Day 56 (still 3 days left, must've skipped dosing on 3 rest days)
So, isn't it boring doing the same thing over and over? No. I'm much happier with results than having a fun workout with different exercises and not enough specificity, or ability to track progress because of how varied things can get.
a.m. cycling 18min
All supersets today
P.M
A1 Bench press (wide)
45x10
95x10
135x6
175x5
195x4
195x4
195x4
195x4
195x4
195x4
195x4
195x4
A2 one arm DB row
60x8
90x5
110x6
115x6
115x6
80x10
B1 seated DB shoulder press
40x10 (i lied, standing for this set, was busy in the gym, rest were seated)
60x6
65x6
60x6
B2 Pullup
6
25x6 couldn't keep up 6 for all 3 sets
25x5
25x4
C1 BB curl
65x12
65x10 wide
65x10 narrow
65x10 narrow
C2 dip
15
25x12
20
stairmaster intervals 5 min
#@$% scale said 124 pounds. Became an elite powerlifter overnight. Would really like it to be functioning so I can make sure weight loss is in check..... Hoping for 198 thereabouts.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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05-01-2015, 08:47 PM #80
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05-02-2015, 04:45 AM #81
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05-02-2015, 03:27 PM #82
It's rather remarkable I daresay!
Read a circuit article today, figured what the hell why not. Didn't want to sprint to save my legs a little for tomorrow, I believe this was a better choice
time (seconds) exercise intensity
0-30 Jump Squats 10
30-90 Walk Around/Recover 2-3
90-120 Burpees 10
120-180 Walk Around/Recover 2-3
180-210 Mountain Climbers 10
210-270 Walk Around/Recover 2-3
270-300 Jumping Lunges 10
X4
=8 working minutes, 16 resting
worked out to about
100 squats
40 burpees
260 mountain climbers
108 jump lunges
Pretty legit, rest could've been shorter.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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05-03-2015, 10:59 PM #83
Day 58.
Whoa, didn't see that coming.
Squats
135x8
185x5
225x3
255x3 no problem at all. Was a rep PR, then following sets superseded it.
260x3 First rep was clean, I have NO idea what happened here but on the second rep I damn near failed it. Tried to get back into it for the 3rd rep, took 7 seconds about and might've not even hit depth on the last one because I was freaked out. Not counting this as a PR, this set was horrid.
265x3, put on the belt just for a bit of extra confidence and this was easy as well.
That just really messed with my head, phone (music) battery died after my last set so the rest of the workout just wasn't great. Don't get me wrong I hit my weights but not too enjoyable.
Deficit DL 3"
135x5
225x5
315x5
345x6
345x6
hack squat
+90x8
+90x8
+90x8
Seated Calf raise
45x20
45x18 single leg
45x17 single leg
weighted reverse crunch (cables)
40x20
60x16
Standing calf machine
120x16
180x8
180x10
Cable crunch
120x20
160x20
195x16
195x15
stairmaster 5 min, was not into it, no music/audiobook just felt drained.
Was out in the sun all day and hiking etc.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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05-04-2015, 05:02 AM #84
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05-04-2015, 07:21 PM #85
After yesterday and being a bit behind on calories for the week I figured a carb day might fit in well here.
Day 59
Bench Press regular grip
45x10
95x8
135x6
175x5
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3 Now...I was debating to add a rep next week to all sets or try for another 5 pounds. It's interesting because... an extra rep adds a TON of volume, but still calculates to about +5 lbs on a 1rm. Maybe if adding reps one should remove a work set.
ie 175x6x6 = 6300
175x7x6 = 7350
175x7x5 = 6125 But that's lower :S
VS 180x6x6 = 6480
Food for thought. Mmmm food.
There was more to the workout though.
DB row
60x8
100x10
100x10
105x8
110x6
DB seated shoulder press
40x10
55x12
55x12
60x9
60x7
Pullup
11!! Dang that number's going up quick.
9
8
8
DB curl
30x12
40x7
40x7
tricep extension bar - cables, palms up
70x12
100x10
100x10
Stairmaster intervals 15 min 270 cal.
Phew, finally the scale works again. Weighed in at 199, expecting to be slightly heavier due to extra carbs today, might be on track, couple more days of measuring should give me a better picture of how to proceed, may need to drop 100 cal per day. been at 2570 about for 4 weeks now.Current - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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05-05-2015, 04:25 AM #86
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05-05-2015, 04:16 PM #87
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05-05-2015, 06:03 PM #88
+1050 pounds vs the 5lb increase of +180 for the 6x6-->6x7 sets
+2050 pounds for the 10 sets of 3-->4 vs +150
pretty monumental if you ask me @.@
Might give it a shot anyways!
Today I meandered down to the track
ran a 400m then
4-5 100m sprints. Unless it was 84m. Was around mid to high 11's. 11.6 sec etc so that's fairly quick for a 100m. Considering I'm not certain on the distance take that with a grain of salt, maybe I'm really slow. Ran between the two inside lines on the left straight stretchCurrent - > Sponsored Phosphamuscle log http://forum.bodybuilding.com/showthread.php?t=166685431
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05-06-2015, 06:51 PM #89
Day 61, last day of PA . I stretched it out a lil from 56 We finished strong indeed.
Lousy day but thank goodness for the gym. Feeling a lot better after these monstrous accomplishments.
Squats
135x5
185x5
225x3
245x2
265x3
275x2 Both top sets felt real heavy but I didn't use my belt (goal 265x3, 275x1-2)
Deficit Deadlift 3" This...this reedemed my day.
135x5
225x5
315x4
365x2
390x3
410x3 Goal was 390x3 and 410x1-2 Two felt so good I went for another, I honestly bet I could've pushed 5 or 6!! Can't wait to see how easy non deficit deadlifts feel whenever I decide to try them in the future. (Didn't go for 5 or 6 because next DL workout is 420 for 1-4, that I may take beyond 4 if possible)
Superset
A1 Glute ham raise
6
8
10 ...oh, so this is a PR of sorts but using more leverage, setting up differently on the machine.
A2 Abs on glute ham raise
20
25x15
25x12 (yes 25# BEHIND the head. infront is cheating )
Windshield Wipers
16
Calf press on leg press
+360x15
+450x12
+450x12
+450x12
Incline Treadmill walking 3.6 mph @ 15 incline 270 cal.Last edited by cdevocht; 05-06-2015 at 08:26 PM.
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05-07-2015, 07:55 PM #90
Well, I have to say running PhosphaMuscle was an entirely enjoyable experience, thank you again MuscleTech, emergency, and llahhsoj. The first day or two was the only time I felt like muscle fullness was insane, beyond that I didn't notice anything out of the ordinary. So what was so great about it? If you've been following the log, for nearly the entire duration of PhosphaMuscle I've been hitting PR's and rep PR's just about Every day. Even the past four weeks while I've lost 4 pounds the numbers keep going up.
The other factors that have a huge play in this of course have to do with actually tracking workouts, forcing progressive overload, tracking nutrition. So how do I know Phosphamuscle helped at all and it wasn't just better programming. Well! I have been doing Smolov jr. bench for the past 17 weeks!! I was struggling to put up an extra 5 pounds most weeks prior to Phosphamuscle. I did! I was probably eating close to 800-1000 calorie surplus but I did. Right now it seems much easier to throw 5 pounds on the bar, I suppose 145+5 is a larger % increase than 175x+5 but lets not forget I am now in a roughly 500 calorie deficit and I have never benched these numbers before, they are far beyond any old plateau's I had.
I think this supplement can give that little boost that so many supplements promise but fall short on. If you buy this, while following a good program I believe you might progress a little bit faster. To expect a lot more of PA or any natural supplement is unrealistic. It's not a shortcut to skip tracking your workouts or food, these are always going to be the most effective things you can ever do, along with furthering your education on fitness and nutrition, and finding an approach that will work for you, for the long haul.
I have to give it a 10/10 because...who doesn't like strength gains, I believe PA has helped my physique more than any other supplement I can currently think of, aside from the necessities like whey. (quite possibly surpassing creatine, maybe I was never a responder to creatine, who knows, I still take it every day)
As long as you take supplements knowing they will probably only be that extra 5%, you will Not be disappointed with PhosphaMuscle.
I will continue a workout log and provide a link to it (in this thread, once I create it), I'm hoping you all follow me over there! Always happy to share my thoughts on any questions you might have.
I will continue taking PA in another form and see how that goes.
I would like to get some final pics & measurements and stats up in here to compliment the review once I round up all that information.
Might as well throw in one final workout
Bench (wide)
45x10
95x8
135x6
155x6
175x7
175x7
175x7 Spoto press this set. (pause rep 1" above chest)
175x7
175x7 So I did add a rep this week as opposed to 5 lb's. I am also lowering the amount of sets by 1 to account for volume.
DB row
50x8
85x8
110x10
110x10 Too ambitious on this one. That was a little heavy for 10 reps and unfortunately bruised my hand(seems fine now though??) which kinda killed the last two sets AND my pullups :/
110x8
80x10
Seated DB shoulder press
40x10
55x12
55x12
55x10
60x8
Pullup
10
10
7 Just couldn't hang on, hand was throbbing
Cable flyes
60x10
unilateral
50x10
50x10
BB curl
60x10
70x10
70x10
elliptical
15 min 220 calLast edited by cdevocht; 05-07-2015 at 08:40 PM.
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