The Resurrection

[PhiSig2298]

Beastly pendlays Phi, nice work big man

Thanks


Lower Power

Squats 3x5 - 315

Hacks 2x10 - 185 (felt weird but I could really feel it in my quads)

Leg Press 2x10 - 455

SLDL 3X7 - 225



Leg curls 2x10 - 90

Calves 2x10 - 405


Homemade Alfredo sauce



Got a bit of bad news. My uncle passed away suddenly this evening I may have to cut this week short and drive down to Dallas. Not sure when the funeral is. Thanks for reading

[psychodiver9]

I'm sorry to hear about your uncle Tyler

[Dre4]

Sorry for your loss, best wishes to you and your family.

[PhiSig2298]

I'm sorry to hear about your uncle Tyler

Sorry for your loss, best wishes to you and your family.

Thanks fellas.

[The Big Sleep]

sorry for your loss hombre, stay strong!

[PhiSig2298]

BB Speed Rows 6x3 - 155
Weighted Rack Chins (+25) 3x10



Seated Rows 3x10 - 150
Incline Rows 2x12 - 35's
CG Pulldowns 2x15 - 150
DP Press 3x8 - 60's
Upright Rows 2x12 - 120
DB Raises 2x20 - 15's

sorry for your loss hombre, stay strong!

Thanks brother


My aunt told the family that she and my uncle had talked a few times about what to do if one of them passed away and apparently he decided to donate his body to science. He's always been the type of guy that hated being the center of attention so of course he wouldn't want a bunch of us crying over him at a funeral so instead of having a traditional funeral and burial, my aunt said that we would have a memorial service for close friends and family back in Oklahoma this spring.

I think it's awesome that he decided to do that and maybe his body will help students and Dr.'s find new medical breakthroughs or something.. Who knows. Anyway, He was a great man and I hate to see him go (especially for my cousins) but he definitely left his mark on the people around him.

[psychodiver9]

^that is awesome. Perhaps his impact will live on through doing good for medical research.

[PhiSig2298]

^that is awesome. Perhaps his impact will live on through doing good for medical research.

I've always had a mental tug of war on funeral/burial situations.. I'd like to think that donating yourself to science is a way of unselfishly doing one last good deed to something bigger than yourself. Some people want a funeral for a loved one though for closure and don't want to think about them getting chopped up and worked on.


My workouts will stay on track now that I don't have to travel.


In other news, my wife goes in tomorrow for lasik eye surgery.. She's been wanting to do it for a while now. After that, fake boobs

[psychodiver9]

I get that. Imo you should respect what the person wants done with their body. Funeral/ceremony are for the living.

In4pics....

[PhiSig2298]

Squats 6x3 - 225
Hacks 3x12 - 205
Leg Press 2x15 - 405
RDL 3X10 - 225



Leg Curls 2x15 - 60 (Hammies completely fried)
Calves 4x20 - 405

[MarkVI]

Now that's my kind of leg day.

[PhiSig2298]

Now that's my kind of leg day.

Thanks.. I used a hack squat machine and noticed that it puts a lot of pressure on my knees. Nothing painful but I think I'm going to do them with a barbell next time.

[MarkVI]

Thanks.. I used a hack squat machine and noticed that it puts a lot of pressure on my knees. Nothing painful but I think I'm going to do them with a barbell next time.

I would suggest playing with the angle - I have the same issues if I don't find my sweet spot.....but once you do, the quad veins come out to play

[PhiSig2298]

I would suggest playing with the angle - I have the same issues if I don't find my sweet spot.....but once you do, the quad veins come out to play

Will do. I'll work on it with lighter weight until I find the g-spot

[PhiSig2298]

DB Bench 6x3 - 75's
DB incline 3x10 - 60's
Hammer Press 3x12
Cable flys 2x15 - 50's



Preachers 3x12 - 50
Incline DB curls 2x15 - 30's

Overhead cable ext 3x12 - 90
Cable pulldowns 2x15 - 100



Big Fuggin Burrito

[PhiSig2298]

BB Rows 3x6 - 235



Pulldowns 2x10 - 160
Weighted Rack Chins 2x10 +25 lbs
DB Bench 3x6 - 85s




Pullovers 2x10 - 140
DB Shoulder press 3x8 - 65's 

Cable curls 3x10 - 90
Overhead cable ext 3x10 - 90 
Metabolic finisher x 3 

[PhiSig2298]

Didn't take a pic of my salad.. Who wants to see a boring salad?

[PR1MO]

Didn't take a pic of my salad.. Who wants to see a boring salad?

Gay vegetarians

[MarkVI]

That steeeeeeeak gimme

[anuragp122195]

Damn nice rows and even better steak!

btw, w/ regards to your rows, try not to roll your shoulder forward. You can see what I mean in this video, even though it shows cable rows (shows incorrect-->correct). That cue should go for all upperbody motions though. Ever since I changed that I felt much more solid on upper-body lifts.
http://www.youtube.com/watch?v=ku56leK7pWY

[PhiSig2298]

Squats 3x5 - 325 (I really need to increase my working sets.. I'm a weak sum bitch)

Hacks 2x10 - 245 (I did about 3 light weight sets to find the sweet spot like Alex mentioned before working sets.. This week felt much better. Gotta remember to stop locking my knees out)




Leg Press 2x10 - 455

SLDL 3X7 - 235 (hamstrings starting to feel stronger.. My right one [the one I tore in HS] doesn't feel so bound up)

Leg curls 2x10 - 90

Calves 2x10 - 455

Gay vegetarians

Never met a vegetarian that I liked

That steeeeeeeak gimme

Caught you mirin my meat.. He was a good bull. Born and raised in my backyard

Damn nice rows and even better steak!

btw, w/ regards to your rows, try not to roll your shoulder forward. You can see what I mean in this video, even though it shows cable rows (shows incorrect-->correct). That cue should go for all upperbody motions though. Ever since I changed that I felt much more solid on upper-body lifts.
http://www.youtube.com/watch?v=ku56leK7pWY

Awesome. Thanks! Always willing to learn especially if it helps keep me injury free



BWW $0.60 wings tonight!

[HunterCML]

Getting joocy man.

[PhiSig2298]

Getting joocy man.

Thanks Chad. 10/10 face

[dchan8]

Never met a vegetarian that I liked

None of those bulls you raised in your backyard? Just kidding!
Strong weights, not weak at all.

[PhiSig2298]

None of those bulls you raised in your backyard? Just kidding!
Strong weights, not weak at all.

Cheeky mate. Thanks

[PhiSig2298]

BB Speed Rows 6x3 - 165
Weighted Rack Chins (+35) 3x10
Seated Rows 3x10 - 160
Incline Rows 2x12 - 55's
CG Pulldowns 2x15 - 150
DP Press 3x8 - 65's
Upright Rows 2x12 - 120
DB Raises 2x20 - 15's


A1Bacon Egg Burger





Had basketball ball tonight and I rolled my ankle.. Not sure if I can do lower body tomorrow. Depending on how it feels in the morning, I may swap tomorrow and Friday's lifts. Going to bed. Thanks for following

[anuragp122195]

F*CK! I hate rolled ankles. Always get em when I ball in running shoes or casual flat soles. Swapping lower body for upper may be a good idea tomorrow.

Burger looks great. And I may have to head to BWW w/ friends if wings are that cheap. Was it a special or something?

[PhiSig2298]

F*CK! I hate rolled ankles. Always get em when I ball in running shoes or casual flat soles. Swapping lower body for upper may be a good idea tomorrow.

Burger looks great. And I may have to head to BWW w/ friends if wings are that cheap. Was it a special or something?

Yeah it wasn't even cutting to the basket or anything. Just fighting through a screen and stepped on someone's foot. I took a few minutes off and worked it out and it stayed loose but tightened up on the way home. Forever weak ankles

Tuesday's are $0.60 traditional wings and Thursday's are boneless ones. That's the special for the 2 around here.. I'd check it out if I were you.

[BunkMoreland]

lol. chicken wing randy. lol

[PhiSig2298]

Legs


Squats 6x3 - 225
Hacks 3x10 - 255
Leg Press 2x15 - 405
RDL 3X10 - 245
Leg Curls 2x20 - 60
Calves 4x20 - 405





Ankle still a little sore but once I got going, it loosened up. Hurts like heck right now though