Phillyb's Workout Log

phillyb

phillyb

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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 :D

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.
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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!
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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 :D
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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!
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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30 minutes cardio on an empty stomach today. 435 calories burnt HR steady @ 130.
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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.
 
phillyb

phillyb

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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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