Phil's Journal

RE: Phil's Journal (PhilBee86)

Fri, 02 Jun 2006 07:26:56 GMT

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.

RE: Phil's Journal (PhilBee86)

Fri, 26 May 2006 05:03:35 GMT

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.

RE: Phil's Journal (PhilBee86)

Tue, 23 May 2006 10:24:08 GMT

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.

RE: Phil's Journal (PhilBee86)

Fri, 19 May 2006 08:19:41 GMT

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

RE: Phil's Journal (PhilBee86)

Thu, 18 May 2006 06:46:51 GMT

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

RE: Phil's Journal (PhilBee86)

Mon, 15 May 2006 04:44:01 GMT

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

RE: Phil's Journal (PhilBee86)

Fri, 12 May 2006 04:58:08 GMT

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.

Phil's Journal (PhilBee86)

Wed, 10 May 2006 08:05:11 GMT

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!!!