Phillyb's Workout Log

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    Phillyb's Workout Log


    I have been bulking now for the past 2 months. In order to help keep track of my progress, I decided to keep a workout log. Currently I am 21 years old, 6'2" and weigh 195 pounds at about 12-14% BF. I have gained 15 pounds so far, keeping a very similiar BF %. I attribute this to newb gains, because I've only been lifting for size and strength for these past two months.

    I basically train DC style, and eat about 4,000 calories on workout days and 3500 calories on non-workout days. My split is M/T/Th/F. I hit each body part 2x a week and try and do 20-30 minutes of cardio 2-3x a week.

    Stats two months ago:
    Chest - 42" (relaxed)
    Waist- 33" (at belly button)
    Biceps- 14 3/8" L, 14 1/2" R (flexed) ....Damn being 6'2 and having a 6'9 wingspan
    Quads- 23"
    Calves - 17.5" (flexed)

    Current stats:
    Chest - 43" (relaxed)
    Waist - 33 3/4" (at belly button)
    Biceps - 14 7/8" L, 15" R (flexed)
    Quads - 24"
    Calves - 18" (flexed) my one genetic gift

    My goal is to try and hit 220 pounds by the end of february, and do a nice 16 week cut to get ready for summer. I will start posting tomorrow after my workout.

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    10/09/06

    Exercises:

    Chest - Incline DB Press
    35 x 10
    40 x 8
    45 x 6
    60 x 18 RP @ 10, 15
    30 second stretch with 40's

    Shoulders - Barbell Shrug
    135 x 10
    185 x 8
    205 x 17 RP @ 10, 14
    30 second stretch palms down on smith bar, shoulder height

    Triceps - Overhead DB Press
    45 x 10
    55 x 8
    70 x 17 RP @ 9, 14
    30 second stretch with 40

    Back Thickness - T Bar Row
    Bar + 45 x 10
    Bar + 70 x 8
    Bar + 125 x 20 RP @ 10, 16
    30 second BW hang

    Back Width - 1 Arm DB Row
    25 x 10
    30 x 8
    35 x 6
    50 x 20 RP @ 10, 16
    30 second BW hang lats flared

    I felt good today. I added either reps or weight to each of my workout sets compared to my last split of these exercises.
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    10/10/06

    Exercises:


    Biceps - Preacher DB Curl:
    20 x 10
    25 x 8
    30 x 6
    35 x 20 RP @ 10, 16 (5 sec bicep squeeze each rep)
    30 second stretch palms up Smith Machine shoulder height

    Wrists - Behind The Back BB Wrist Curl:
    Bar x 10
    65 x 8
    85 x 6
    125 x 20 RP @ 10, 15

    Calves - Leg Press Calf Raises: (different leg press then the one used for Quads)
    100 x 10
    150 x 10
    200 x 20 RP @ 10, 16 (10 second pause at bottem of every rep)

    Hamstrings - Lunges:
    BW x 10
    20's x 8
    55's x 20 RP @ 10, 16
    30 second stretch with leg extended on waist high bar

    Quads - Leg Press:
    90 x 10
    180 x 8
    270 x 6
    470 x 8
    270 x 20 (Widowmaker)

    I felt decent today. Woke up with a little bit of a sore throat so I'm hoping it turns out to be because i slept with my mouth open or something. Added reps or weight to all my exercises. Yay!
    •   
       

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    Today was an off day. I woke up and went and did 30 minutes on the elliptical on an empty stomach. Said I burned 441 calories and kept my HR at around 130.
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    10/12/06

    Exercises:

    Chest - Flat Barbell Bench Press
    95 x 10
    115 x 8
    135 x 6
    175 x 17 RP @ 10, 14
    30 second stretch with 40's

    Shoulders - Arnold Presses
    30 x 10
    35 x 8
    50 x 17 RP @ 8, 13
    30 second stretch palms down on smith bar, shoulder height

    Triceps - Close Grip Bench Press
    95 x 10
    115 x 8
    155 x 16 RP @ 9, 13
    30 second stretch with 45

    Back Thickness - Deadlifts
    135 x 10
    185 x 8
    275 x 8
    30 second BW hang

    Back Width - Close Grip Lat Pulldown
    50 x 10
    60 x 8
    100 x 19 RP @ 10, 15
    30 second BW hang Lats flared

    Woke up this morning feeling like sh*t. Made improvements on all my lifts however. I'm going to see if I feel better after the weekend and if not I will take the next week off because it's been about 8 weeks since my last break.
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    10/13/06

    Exercises:

    Biceps - Barbell Curl
    45 x 10
    55 x 8
    65 x 6
    100 x 17 RP @ 10, 14
    30 second stretch palms up Smith Machine shoulder height

    Wrists - Barbell Curl Over Bench
    45 x 10
    55 x 8
    80 x 19 RP @ 10, 15

    Calves - Smith Calf Raises (10 sec stretch on every rep)
    135 x 10
    185 x 8
    255 x 10

    Hamstrings - Stiff Leg Deadlifts
    95 x 10
    115 x 8
    175 x 10
    30 second stretch with leg extended on waist high bar

    Quads - Squats (parallel)
    135 x 10
    155 x 8
    175 x 6
    235 x 8
    30 second stretch

    Woke up today feeling much better. I really like this DC style. All my lifts keep going up. Great feeling
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    Woke up and went and did 20 minutes of cardio on an empty stomach. 270 calories burned HR at a steady 130.
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    10/16/06

    Exercises:

    Chest - Wide Grip Bench Press
    95 x 10
    115 x 8
    135 x 6
    170 x 19 RP @ 10, 15
    30 second stretch with 40's

    Shoulders - DB Shoulder Press
    20's x 10
    30's x 8
    60's x 15 RP @ 8,12
    30 second stretch palms down Smith Machine shoulder height

    Triceps - Skullcrushers (weight per side)
    Bar + 10 x 10
    Bar + 15 x 8
    Bar + 27.5 x 16 RP @ 8,13
    30 second stretch with 45

    Back Thickness - Seated Cable Rows
    140 x 10
    170 x 8
    200 x 20 RP @ 10,16
    30 second BW hang

    Back Width - Barbell Rows
    Bar x 10
    65 x 8
    85 x 6
    125 x 21 RP @ 10,16
    30 second BW hang lats flared

    Felt good today. Made improvements all around. I might drop seated cable rows though, because I cant add anymore weight to the machine. I weighed in at 196.5 this morning, so I was happy about my 1.5 pound gain the past week. 220 here I come!
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    10/17/06

    Exercises:

    Biceps - Incline DB Curl
    15 x 10
    20 x 8
    25 x 6
    35 x 19 RP @ 10,15
    30 second stretch palms up Smith Machine shoulder height

    Forearms - DB Twist
    15 x 10
    20 x 10
    25 x 10
    50 x 21 RP @ 10,16

    Calves - Leg Press Calf Raise
    90 x 10
    180 x 10
    270 x 10
    410 x 10 (10 sec stretch each rep)
    Widowmaker - 320 x 20

    Hamstrings - Leg Curls TUT 2+2
    100 x 10
    120 x 8
    190 x 19 RP @ 10,15
    30 second stretch with leg extended on waist high bar

    Quads - Leg Extensions TUT 2+2
    80 x 10
    120 x 8
    170 x 20 RP @ 10,15
    Widowmaker - 20 x 100
    30 second stretch

    Abs - Decline Situps (25# x 20, 3 sets)
    Knee Raises (15,15,15)

    Another great workout. I haven't done any TUT lately, and boy did those mo fo's hurt. I definitely felt the burn. Plus I made improvements all around again.
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    Did 30 minutes of cardio on the elliptical this morning on an empty stomach. Burned ~420 calories and kept my HR at 130.
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    10/19/06

    Exercises:

    Chest - Incline DB Press
    35 x 10
    40 x 8
    45 x 6
    65 x 16 RP @ 9,13
    30 second stretch with 40's

    Shoulders - Military Press
    95 x 10
    115 x 8
    135 x 19 RP @ 10,15
    30 second stretch palms down Smith Machine shoulder height

    Triceps - Overhead DB Extension
    45 x 10
    50 x 8
    70 x 18 RP @ 10,15
    30 second stretch with 45

    Back Thickness - T Bar Rows
    Bar + 45 x 10
    Bar + 80 x 8
    Bar + 130 x 20 RP @ 10, 16
    30 second BW hang

    Back Width - 1 Arm DB Rows
    30 x 10
    35 x 8
    55 x 20 RP @ 10,16
    30 second BW hang lats flared

    I went up from 60's to 65's on my Incline DB Press, and that was so much harder. I was pretty drained already by the time I got to my MP's. Kinda sad. Made improvements all around though, and had a challenging workout.
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    10/20/06

    Exercises:

    Biceps - Preacher DB Curls
    20 x 10
    25 x 8
    30 x 6
    40 x 20 RP @ 10,16
    30 sec stretch

    Forearms - Behind The Back BB Wrist Curl
    Bar x 10
    65 x 8
    85 x 6
    135 x 20 RP @ 10, 16

    Calves - Leg Press Calf Raises (dif. machine)
    100 x 10
    150 x 10
    210 x 20 RP @ 10, 16
    (10 sec stretch @ bottom of every rep)

    Hamstrings - Lunges
    BW x 10
    20's x 10
    60's x 20 RP @ 10, 16
    30 sec stretch

    Quads - Lep Press
    90 x 10
    180 x 8
    270 x 6
    480 x 8
    30 sec stretch

    I had an incredible bicep pump today. It hurt so bad it almost made me stop my set. Pushed through it though. Weights or reps went up again for everything.

    On a side note, I have been feeling really bloated all the time, and my gas has been HORRENDOUS this past week. I broke 60 farts yesterday...that's bad.
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    30 minutes cardio on an empty stomach today. 435 calories burnt HR steady @ 130.
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    10/23/06

    Exercises:

    Chest - Flat Barbell Bench Press
    95 x 10
    115 x 8
    135 x 6
    180 x 17 RP @ 10, 14
    30 second stretch with 40's

    Shoulders - Arnold Presses
    30 x 10
    35 x 8
    50 x 19 RP @ 9, 15
    30 second stretch palms down on smith bar, shoulder height

    Triceps - Close Grip Bench Press
    95 x 10
    115 x 8
    160 x 17 RP @ 9, 14
    30 second stretch with 45

    Back Thickness - Deadlifts
    135 x 10
    185 x 8
    285 x 8
    30 second BW hang

    Back Width - Close Grip Lat Pulldown
    60 x 10
    70 x 8
    110 x 16 RP @ 9, 13
    30 second BW hang Lats flared

    Good workout. My weights keep improving every week. I'm pumped.
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    10/24/06

    Exercises:

    Biceps - Barbell Curl
    45 x 10
    55 x 8
    65 x 6
    105 x 17 RP @ 10, 14
    30 second stretch palms up Smith Machine shoulder height

    Wrists - Barbell Curl Over Bench
    45 x 10
    55 x 8
    90 x 19 RP @ 10, 15

    Calves - Smith Calf Raises (10 sec stretch on every rep)
    135 x 10
    185 x 8
    275 x 10

    Hamstrings - Stiff Leg Deadlifts
    95 x 10
    115 x 8
    185 x 10
    30 second stretch with leg extended on waist high bar

    Quads - Squats (parallel)
    135 x 10
    155 x 8
    240 x 10
    30 second stretch

    I had the day off of work today, so I wasn't in such a hurry to finish my workout. That allowed me to take a couple extra breathers and push a little harder.
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    10/26/06

    Exercises:

    Exercises:

    Chest - Wide Grip Bench Press
    95 x 10
    115 x 8
    135 x 6
    175 x 18 RP @ 10, 15
    30 second stretch with 40's

    Shoulders - DB Shoulder Press
    20's x 10
    30's x 8
    60's x 18 RP @ 9,14
    30 second stretch palms down Smith Machine shoulder height

    Triceps - Skullcrushers (weight per side)
    Bar + 10 x 10
    Bar + 15 x 8
    Bar + 27.5 x 18 RP @ 9,14
    30 second stretch with 45

    Back Thickness - Seated Cable Rows T-Bar Wide Grip
    140 x 10
    170 x 8
    200 x 20 RP @ 10,16
    30 second BW hang

    Back Width - Barbell Rows
    Bar x 10
    65 x 8
    85 x 6
    135 x 20RP @ 10,16
    30 second BW hang lats flared

    I've decided to end my bulk. Its been 12 weeks and i've put on roughly 20 pounds. A little more fat then I would have liked, but I didn't know what to expect since this was my first bulk.
  

  
 

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