PhoeniX9369's journey to Classic Physique... In 2018!

[Phoenix9369]

Wednesday , November 16th

bench press day

day 17 of Maxon / biogro
No squats for today, let's give the knee a rest

Stretching: 10 minutes

Bench:
Warmup: bar/95/95 , 5 reps
150lbs 3 sets of 5

Chest supported row
3 sets of 10

Front raises
3 sets of 10

Skull crushers
3 sets of 10

Hammer curls
3 sets of 10

Leg raises
3 sets of 20

This workout went smooth
Liking the rest I've given to my sore knee
Should be able to start squatting lightly tomorrow

Nothing much to say, I've been busy running around
Gonna sip on my bigogro and call it a day!

[JustBulk]

glad to see you enjoying your day buddy! all the best!

[Phoenix9369]

Thursday , November 17th

off day
Day 18 of Maxon / Biogro combo

Squats!!!!
Knee isn't as sore anymore, so like the good meathead I am, I squatted

Sets of 5 working till 225

Snatches
5 sets of 3 @95lbs

Weighted pull ups
5 sets of 3 with 25lbs

Front squats
3 sets of 5 135

Side raises
3 sets of 12

Standing Arnold press
3 sets of 12

It ain't over yet!

After work, I stayed to lift with my new coworker's

Trap bar deadlift

Sets of 5
135,225,315,315,405

T bar rows, adding 45, sets of 10
45,95,135,225x5

One arm dumbbell rows, sets of 10
75,75,105x5 105x5

Great day.
Work went by smoothly and informative, and body feels much better due to the stretching, light work and more focus on the mind muscle connection.

Friday is coming!

[Phoenix9369]

Friday , November 18th

Leg day
Day 19 of Maxon / Biogro combo

This has actually been a 60% week, sets of 3

So,

Squats
Warmup: bar/bar/135
3 sets of 3 @ 185

Front squats
3 sets of 3 @ 135

Leg press
2PPS, 8 reps, 10 reps
5PPS, 4 reps, 5, 5
3pps/2PPS 10-10

Hack squat
1PPS, 5 reps, 10 reps, 12 reps

Leg curls
20, 12, 12,

Ab work

[Phoenix9369]

Saturday , November 19th

upper body day
Day 20 of Maxon / Biogro combo

Long day with class and orientation for the new job
So, late afternoon session:

Squats
Warmup: bar/bar/135 x5
185, 225, x5
225, 275, 275 x3

Are you ready for this????
315, 2 sets of 1. New PR!

Shoulder press
12,10,10

Incline bench press, dumbbell
10,10,10
Smith machine
25,20,15,15

Pec dec
12,12,12,12

Tricep push down
25,20,15,12

Rotator cuff
10,10,10

Side raises
10,10,10

[Phoenix9369]

Monday , November 21st

deadlift day
Day 22 of Maxon / Biogro combo

Squats
Warm up: bar x 10
135, 135, 185, 225 x5
275, 3 sets of 1

Deadlifts
Warm up: 135 x 7
225, 315, 365 x 3
375 x 2

7 sets of 3 @ 295


Pull ups
5 sets of 10

Went to work, and came back to hit back and bis

Pull down

Low cable row

Upright row

Preacher curl

One arm dumbbell row

Pinwheel curl

Face pull

Reverse fly on pec deck

Lay pullovers

5 sets of 10

Really focusing on contracting the muscle

Weight was 177 this morning
Definitely adding some size in spite of the crazy work, training and eating schedule of the past few weeks

[Phoenix9369]

Tuesday , November 22nd

bench day
Day 23 of Maxon / Biogro combo

Squats
Warm up: bar x 10
135, 135, 185, 225 x5
275, 3 sets of 1

Bench, sets of 2
Bar, 95, 115, 135, 155, 175, 195
225 x 5

Close grip bench
7 sets of 3 @ 165


Side raises, alternating
5 sets of 10


Push down

Low cable flyes

Mid cable flyes

Decline bench, machine

Incline bench, machine

Overhead tricep extension


5 sets of 10

Really focusing on contracting the muscle

[Phoenix9369]

Wednesday , November 23rd

YOLO day
Day 24 of Maxon / Biogro combo

Front squats
Warm up: bar 2X10
3 sets of 5 @ 145
1 set of 3 @ 225
3 sets of 1 @ 225

Squats
5 sets of 3 @ 225
3 sets of 1 @ 275

Bent over rows
3 sets of 10

Overhead press
3 sets of 5

Snatches
3 sets of 3

[Phoenix9369]

Saturday , November 26th

Upper body day
Day 27 of Maxon / Biogro combo

Squats
Warm up: bar x 5 x 2
95/145/195 x10
255 x5; 275 x3; 315 X1 x2; 265x3

Front squats
165x 3 x3

Pull-ups
8/6/5

Bench press
95x10x3
145x 10/8/8

Cable flyes
3 sets of 15

Last pulldowns
3 sets of 15

Decline bench press, machine
3 sets of 15

Side raises
3 sets of 12

T bar rows
3 sets of 20

Hammer curls
3 sets of 12

[Phoenix9369]

Monday , November 28th

deadlift day
Day 29 of Maxon / Biogro combo

Deadlift
Warmup: bar/95/145 x 8
185/235/275x5
325/ 365 / 385 x2

6 sets of 3 @ 300

Barbell rows
5 sets of 10

Barbell shrugs
3 sets of 12

Low cable rows
3 sets of 12

Single arm lat pulldowns
3 sets of 12

[Phoenix9369]

Tuesday , November 29th

off day
Day 30 of Maxon / Biogro combo

Snatches
Multiple singles, worked my way to 100lbs

Clean and jerks
Multiple singles, worked my way to 150lbs

Front squats
Few sets of 5 with 95lbs

Some overhead squats (didn't even load the barbell)

Hip adductors

Hip abductors

Rear felt flyes


And this concludes the isatori log, but the eternal log continues

[Phoenix9369]

Wednesday , November 30th

Bench day

Bench press

Warmup:
sets of 5 with: bar/95/115/135/155
Sets of 2: 185/225

245 x2<- needed a spotter. I have a weak eccentric

Spoto press
5 sets of 3 at 155

Chest supported row
5 sets of 10

Skull crushers, barbell
3 sets of 10

Single arm tricep push down
2 sets of 12

Rope push down
3 sets of 15

Dumbbell flyes
12/12/8

Dumbbell skull crushers
3 sets of 12

[Phoenix9369]

Thursday , December 1st

Off day

Reverse flyes
3 sets of 12

Standing shoulder press
3 sets of 10

One arm dumbbell clean and jerks
3 sets of 5

Front raises
4 sets of 10

Side raises, machine
3 sets of 12

Cable reverse flye
3 sets of 12

Pull-ups
3 sets of 10

[Phoenix9369]

Friday , December 2nd

leg day


Paused Squats:
Warm up: bar 2 sets of 10
Up to 90% for 2reps
165/180/195/210/225/295


Front squats
70% for 5reps
175

Easy reps


Leg extensions / curls
3 sets of 15

[Phoenix9369]

Wednesday , December 7th

Upper body day

Bench press
Warmup: bar/95 x10
135x10 x2
185x3
155x5-5-5

Single arm lat pull down
4x10

Side raises
4x12

Hammer curls
4x12

Incline chest press
4x10

Tricep push downs, underhand grip
3x12

Lat pusdowns
4x10

Shoulder press
4x10

Then I went to shoot some baskets for about 30 minutes

[Phoenix9369]

Thursday , December 8th

leg day

Squat
Warmup: barx10
95/145/195 x5
255x3
225x5
145x10

Front squats
145x5x5

Hack squats (front squat)
4 sets of 8

Leg press
4 sets of 12

Leg extension / leg curl
4 sets of 12

[Phoenix9369]

Saved

[RustyPipes]

Old Man Rusty is in.