Phil's Journal

Day One / Week one


OK so Iam starting mid week ok not off to a great start but I also play softball and Monday I didnt get to lift to tired from playing a game! Ok but any way to start off Iam a 19 year old male I weigh 125 pounds and I am about 5' 8". My stack is as follows Luekic, weight gainer 2200 gold, and 100% weigh protien. My work out is a 3 day split
Monday:
Exercise:                                      Set, Reps, and Details

Squat                                           3 sets of 10,8,6 reps with 90 second rest
Horizontal Leg Press                        3 sets of 10,8,6 reps
Deadlifts                                       2 sets of 8 reps heavy
Standing Calf Raise                         3 sets of 12,10,failure with 80% weight from last set
Wide Grip Pull Up                            3 sets of 8,6,4 reps
Seated Row                                  3 sets of 10,10,8 reps
One Arm Dumbbell Row                    2 sets of 10,8 reps
Hyperexentionsion                          3 sets of 12 reps

Wensday:

Barbell Bench Press                        4 sets of 10,8,8,6 reps increasing weight
Incline dumbbell Bench Press            3 sets of 10,8,8 reps
Cable Crossover                             2 sets of 10,8 reps
Incline Dumbbell Flys                       2 sets of 8 reps
Military Press                                 3 sets of10,8,6 reps increasing weight
Dumbbell Lateral Raise                     3 sets of 10 reps
Dumbbell Reverse Fly                      2 sets of 8 reps
Deumbbell Shrugs                           3 sets of 10,8,8 reps

Friday:

Tricep Dip                                     3 sets of 8,6,4 reps
Skullcrushers                                 3 sets of 12,10,8 reps
Close Grip Bench Press                    3 sets of 8,6,6 reps heavy
Standing Barbell Curl                       3 sets of 12,10,8 reps
Preacher Curl                                 2 sets of 10 reps
Incline Dumbbell Curl                       3 sets of 20,16,12 reps light


I would like to gain 25 pounds before the summer is over!!!

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!

Day 2 / Week 1

Okay, today is Friday YAYA! Anyway here is todays work out
Tricep Dip  3 sets of 8,6,4 reps
Skullcrushers  3 sets of 12,10,8 reps
Close Grip Bench Press 3 Sets of 8,6,6 reps
Standing Barbell Curl 3 sets of 12,10,8 reps
Precher Curl  2 sets of 10 reps
Incline Dumbbell Curl 3 sets of 20,16,12 reps

Notes: I dont know if I should really be doing such a high rep on the Dumbbell curls but we will see how that works.

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!

Day 3 / Week 2

ok I  have a softball game today I really hope it doesnt mess up my lifting for afterwards but here is todays work out

Squat                        3sets of 10,8,6 reps with 90 second rest
Horizontal leg press      3 sets of 10,8,6 reps
Deadlift                      2 sets of 8 reps heavy
Standing calf raises      3 sets of 12,10, failure with 80 % weight from last set
Wide Grip Pull up          3 sets of 8,8,4 reps
Seted row                  3 sets of 10,10,8 reps
One arm dumbbell row  2 sets of 10,8 reps
hyperextentionsion      3 sets of 12 reps

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!

Day 4 / Week 2


OK yesterday's workout was awsome got really pumped not as sore as last week so thats good I guess I uped the  weight on my bench by 5 lbs so that was cool but here is what I did
Bench Press 4 sets of 10,8,8,6 reps increasing weight
Incline Dumbbell bench  3 sets of 10,8,8 reps
Cable Crossovers          2 sets of 10,8 reps
Incline dumbbell flys      2 sets of 8 reps
Military Press               3 sets of 10,8,6 reps increasing weight
Dumbbell Lateral raise    3 sets of 10 reps
Dumbbell Reverse Fly     2 sets of 8 reps
Dumbbell Shugs            3 sets of 10 reps

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!

today is raining err but we need it anywho todays is friday so what can you say against that.
Todays workout is as follows
Tricep Dips                 3 sets of 8,6,4 reps
Skullcrushers               3 sets of 12,10,8 reps
Close Grip Bench Press  3 sets of 8,6,6 reps heavy
Standing Barbbell Curl   3 sets of 12,10,8 reps
Precher Curl                2 sets of 10 reps
Incline dumbbell Curl     3 sets of 20,16,12 reps light

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!

Ok so monday I didnt go to the gym I played in a softball game for a few hours! soo that kinda sucked but will be back on tack for tomorrow.

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!

I havent been on in a few days soo here is wensdays work out and later today I wil post todays.

Barbell Bench Press 4 sets of 10,8,8,6
Inclince Dumbbell Bench Press 3 sets of 10,8,8 reps
Cable Crossovers 2 sets of 10,8
Incline Dumbbell Flys 2 sets of 8 reps
Military Press 3 sets of 10,6,6 reps
yeah this changed I put a lil to much weight on hehe
dumbbell Lateral Raise 3 sets of 10 reps
Dumbbell Reverse Flys 2 sets of 10 reps
Dumbbell shrugs 3 sets of 10 reps

Notes: Deff strengthing my muscles I feel a difference and also noticeing a difference with my size people have told me they can see that I have been lifting.

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!

aight soo I havent worked out in a week or taken my supps I know Im a slacker but we will see what happens I will be doing fridays work out today and then start fresh on monday. 

Start:02/03/08 140lbs
Goal:05/03/08 150lbs
Height 5'7"
Age: 21
I would rather die on my feet than live on my knees!!!