TP's Fit Journal Transcription

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee w/omegas & ghee, 2 tortillas
F: -
L: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee, tea
F: crackers w/cheese, juice
D: Chicken alfredo with baby portabellos, 1/2 soda

Supplements (I apply recommended doses; otherwise you just piss it out)
  • BCAA
  • Casein
  • L arginine
  • L glutamine
  • Omega 3,6,9 (flaxseed oil)
  • 1cc nanodrolone
  • 1cc supertest (400mg/mL)
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Shoulders n' Boulders
    • snatch bar pulls (8x45,8X45)
    • < Vertical Rotator cuff (10X10,10X10)
    • (2H) << Lateral Rotator cuff (10X10,10X10)
    • (3) Standing resistant military press (10X65,8X65,8X65) w/25lbs band resistance
    • (3) Front Press (5X135, 5x135,5X135)
    • Front delt on side lateral raise machine (12X30,14X30,16X30)
    • (4S) < Single arm upright row w/plate (8X45,8X45,8X45)
    • DB Lateral raises (neutral grip) (8X30,8X35,8X35)
    • (4S) < front delts w/wide easy-bar(40X20,60X20,61X20) (to burnout)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 4 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee, juice, 2 tortillas
F: everything bagel w/jalapeño cream cheese
L: Swai w/Thai sauce, white rice w/low sodium soy, verts w/ghee, tea
F: crackers w/hummus, juice
D: Chicken alfredo with baby portabellos, 1/2 soda

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Casein
  • L arginine
  • L glutamine
  • Omega 3
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Back is back
    • (4) Lat pull-downs (10X130, 8X140,6X150, 6X150)
    • (4) Single bent-over DB rows (8X80,8X90,6X100,6X100)
    • (4) cable row (neutral grip) (10X140,10X140,8X150,6X180)
    • (4) Single bent-over DB supinate grip row w/DB (10X55,10X55,10X55,10X55)
 

The Phoenix

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Today was Quads. My trainer did very simple workout but lasted an hour. Legs were so pumped, I lost my definition on my legs.

8f7385251dbd201af5578ed8d9fd20e3.jpg


b53d3d39a338b09af1531704d6d065f7.jpg


Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee, 2 tortillas
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: steak, white rice w/low sodium soy, verts w/ghee, tea
F: pretzels w/hummus, tea
D: Swai w/Thai sauce, brown rice w/low sodium soy, verts w/ghee, tea
F: post-workout, still hungry, ate burrito and taco

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Casein
  • L arginine
  • L glutamine
  • Omega 3,6,9
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Quads
    • close legged squats (12X45,12X90,10X135,5X185,5X185)
    • (5S) < Bulgarian split squat (12 ea/body weight)
    • Sissy squat (knees in)
    • (4S) < Sissy squat (knees out)
    • (1) Bicycle cycle (less resist 1 min/resist 15 sec/1min/resistant 30sec/1.5minutes/resistant 45sec)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 egss, 3 strips turkey bacon, 2 tortillas, juice, coffee
F: -
L: shredded beef quesadilla a-la-mexicana, soda
F: 1/2 cup pistachios
D: swai w/sweet thai sauce, brown rice, verts w/ghee, tea

Supplements (I apply recommended doses; otherwise you just piss it out)
  • 1cc deca (250mg/mL)
  • 1cc supertest (400mg/mL)
  • Caslein
  • L arginine
  • L glutamine
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Biceps
    • preacher curls (12X60,12X60,8X70,8X70)
    • < reverse grip curls (15X40,15X40,15X40,15X40)
    • (4S) <<forearms (15X40,15X40,15X40,15X40)
    • hammer curls (10X30,10X30,10X30,10X30)
    • (4S) < forearms (15X40,15X40,15X40,15X40)
  2. Triceps
    • (4s) Skull krushers w/burnout pumps
    • Single laying tricep ext. (10X25,10X25,10X30,10X30)
    • (4S) Reverse grip tricep ext. (easy bar) (10X30,10X30,10X30,10X30)
    • (4) Rope cable pull-downs (15X50,15X50,15X350,15X50)
    • (4) Single cable tricep ext. (15X30,15X30,15X30,15X30)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Lean ground beef picadillo burrito w/rice & raw spinach, juice
F: -
L: 3 slices pizza, tea
F: -
D: TBD - going to 3 functions with food

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Casein
  • L arginine
  • L glutamine
  • Omega 3,6,9
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Lower Backside
  • Laying Leg Curls (10X25,10X25,10X25,10X25)
  • (4S) < Seated calf raised (pressing/without pressing=10/20)
  • (4) Seated Leg Curls (15X70,15X70,15X70,15X70)
  • (4) Donkey kick (15X60,15X60,15X60,15X60)
  • (4) Standing calf raises (15X210,15X210,15X210,15X210)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: 1/2 cheddar, bacon, and avocado steak burger, fries, beans, soda
D: Rotisserie chicken, tea

Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Lower Backside
  • Angled calf (15X210,15X210,15X210,15X210)
  • Seated Leg Curls (15X70,15X70,15X70,15X70)
  • (4S) < DB DL (12X60,12X60,12X60,12X60)
  • Laying Leg Curls (15X70,15X70,15X70,15X70)
  • (4) < Outer quad lunge (12X25,12X25,12X25,12X25)
  • Lunge forward (10mX0,10mX10,10mX25,10mX45)
  • (4S) < Lunge backward (10mX0,10mX10,10mX25,10mX45)
  • Inner adductors (15X120,15X120,10X130,10X135)
  • (4S) < Outer adductors (15X130,15X130,10X140,10X145)
  • (4) Seated calf raised (pressing/without pressing=15/20X115)
 

The Phoenix

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Late entry - 10/225/2021

Today at the office the young engineers say I should be in a mentoring position.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 Eggs OE, 2 tortillas, cpffee:
F: -
L: rotiserrie chicken
F: nuts and pistachio (1/2 cup)
D: Some brazilian pasta dish, was delish.

Supplements (I apply recommended doses; otherwise you just piss it out)
  1. Omega 3
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Chest
    • Flat bench with stability skis superset (50 lbs bar, 2X25 lbs skiis)
    • < Rotator cuff-vertical (15X5, 12X10, 12X10,12X10)
    • (4H) << Rotator cuff-lateral (15X5, 12X10, 12X10,12X10)
    • Cable flies (12X70,12X70,12X70,12X70,
    • (4S) < Resistant (25lb band) (4setX12reps)
    • (2) Pull-over DB (10X70,10X70)
    • (2) Pull-over barbel (4X85)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 4 strips Turkey Bacon, 2 eggs OE cooked w/ghee, 2 tortillas, coffee w/omegas
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: Chicken wings, 1/2 soda
F: Crackers & cheese
D: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee, tea

Supplements (I apply recommended doses; otherwise you just piss it out)
  • 1 cc supertest (week 3 - 3rd pin switched to every 5 day pin starting today)
  • 1 cc decabold (NPP)
  • Omega 3,6,9
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Back
  • Bent-over row (bar)(10X45,10X95)
  • (2S) < Resistant lateral raises w/25lbs band (12X25,12X25)
  • Bent-over row (10X145,10X145,10X195,10X195)
  • < back retractions (10X10,10X10,10X10,10X10)
  • << Rear delt fly (neutral)
  • (4H)<<< Rear delt fly (overhead)
  • Standing cable row (12X77.5,16X77.5,20X77.5)
  • (3S) < Single Standing row on bench machine (12X50,12X40,12X40,12X35)
  • Shoulder cycles - Forward raises (10X15,10X15,10X15)
  • < Shoulder cycles - Lateral raises (10X15,10X15,10X15)
  • << Shoulder cycles - Overhead bent-over raises (10X15,10X15,10X15)
  • (4H)<<< Shoulder cycles - Neutral grip bent-over raises (10X15,10X15,10X15)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, 2 tortillas, coffee
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee, tea
F: Greek yogurt w/peach
D: TBD

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Biceps
    • preacher curls (12X60,12X60,8X70,8X70)
    • < reverse grip curls (15X40,15X40,15X40,15X40)
    • (4H) <<forearms (15X40,15X40,15X40,15X40)
    • hammer curls (10X30,10X30,10X30,10X30)
    • (4S) < forearms (15X40,15X40,15X40,15X40)
  2. Triceps
    • (4s) Skull krushers w/burnout pumps (12X70,12X70,12X70,12X70)
    • Single laying tricep ext. (10X25,10X25,10X30,10X30)
    • (4S) Reverse grip tricep ext. (easy bar) (10X30,10X30,10X30,10X30)
    • Rope cable pull-downs (15X50,15X50,15X350,15X50)
    • (4S) < Single cable tricep ext. (15X30,15X30,15X30,15X30)
 

The Phoenix

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Tonight I had a great hamstring and glute workout with my trainer. It was only 3 exercise supersets in one hour and they were killer. He is focusing on the flexors and the glute/hamstring connection to help me balance both sides. He has been able to assess the strength that was deficient on my right leg (although it may not be initially visually obvious, but is obvious in the exercise motion. He is a good trainer because he is able to spot my weaknesses when I miss them by not hitting them with exercises that target those specific muscles.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee
F: Salmon lox with jalepeno schmear, coffee w/raw sugar
L: 2 soft-tacos with lime, cilantro, & salsa, charro beans
F: cheese & crackers
D: bean burrito, beef soft taco, 1/2 soda

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Hamstring & gluteus maximus
    • close leg press (12X270,12X270)
    • (2S) < hip-flexor step back (10/10,10/10)
    • close leg press w/45 lbs resistant band (12X360,12X450,10X360,10X450)
    • (4S) < hip-flexor step back (10/10,10/10,10/10,10/10)
    • lower back extension (adjusted to focus on glutes) w/25 lb band resistance & 20 lbs cattle bell, 10 eachX3sets
    • (3S) < laying leg curl w/DB (10X30,10X30,10X30)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee w/omegas, 2 tortillas
F: shredded beef quesadilla, tea
L: 3 cheese enchiladas w/shredded chicken, rice, beans, tortillas, salsas, 1/2 soda
D: Chicken sandwich, tea

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Shoulders n' Boulders
    • Behind press (10X90, 10X90,10X135,10X135)
    • (4H) < Lateral Rotator cuff (5x15, 10X12,10X12,10X12)
    • Front Press (10X135, 10x160, 10X185,10X135)
    • (4H) < Vertical Rotator cuff (5x15, 10X12,10X10,10X8)
    • Anterior delts (10X30,10X30,10X30,10X30)
    • (4S) < Posterior delts (10X30,10X30,10X30,10X30)
    • Lateral raises (neutral grip) (4X20/4X15)
    • (4S) < Lateral raises (supinated grip) - for the supraspinatus/infraspinatus
    • (4) Upright Rows (10X90,10X90,10X90,10X90)
    • (4) straight-arm EZ bar OH Downright Rows (10X30,10X30,10X30,10X30)
    • (4) Behind back shrugs (15X225,15X225,15X225,15X225)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, juice
L: bacon cheeseburger, chilli w/saltines, soda
F: More chilli
D: TBD - dinner w/colleague and friends

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3
  • Silver (nasal drops)
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  • Quads
    • (4S) Single Leg/Dual Leg Extensions 2X(10X30,10X30,10X30,10X30/15X35,15X35,15X35,15X35)
    • Narrow stance squat (10X135,10X135,8X225,8X225,6X275,6X275)
    • (6S) < Good mornings w/safety bar (10X45,10X65,10X95,10X95) **see video below
  • Calves
    • Seated (10/20X90,10/21X90,10/23X90,10/25X90)
    • Standing (20X215,20X215,20X215,20X215)
**
 

The Phoenix

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Today was a lite day at the gym and overall.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, juice
F: cereal w/milk
L: steakburger, beans, slaw salad, fries, muffins, tea\
D: left overs

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Misc Legs
    • Inner adductors (15X120,15X120,15X120,15X130,15X130,15X130)
    • (6S) < Outer adductors (15X130,15X130,15X130,15X140,15X140,15X140)
  2. Calves
    • (4) Seated (10/20X90,10/21X90,10/23X90,10/25X90)
    • (4) Angled (20X220,20X220,20X220,20X220)
 

The Phoenix

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My trainer told me the same thing last night that @Gibsonator advised me in a previous post in this threade the other day. It was because i was maintaining and not gaining; hence I need to include another meal. I'm on six meals for this bulk season. Thanks Gibby!

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Lean ground beef picadillo burrito w/rice & raw spinach, juice
F: bacon & egg burrito, coffee
L: 1/2 steak burger &steak fries, juice
F: pizza, 1/2 (carbs, yeah I know, I can use a little dirt)
D: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee, 1/2 soda
F: TBD - something with carbs and high protein, maybe a few. gotta hit 2600 calories

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3
  • Colloidal silver (nostrils)
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Back
    • lat pull-down (wide/behind) (10X100,10X100,10X100,10X100)
    • (4S) < standalone cable pull-down (easy bar)(15X50,15X50,15X50,15X50)
    • lat pull-down (neutral/front) (12X100,12X100,12X120,10X120)
    • (4S) < standalone cable pull-down (narrow)(15X50,15X50,15X50,15X50)
    • (4) Dual Axis Row (10X100,10X100,10X100,10X100)
    • (3) Single bent-over DB rows (10X75,10X75,10X75,10X75)
 

The Phoenix

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Log for 11/2/2021

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 4 strips of Turkey Bacon, 2 tortillas, coffee
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: BBQ Brisket Sandwich w/fixins', tea
F: pita, humus
D: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee, 1/2 soda
F: PB&J sammich

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3,6,9
  • Colloidal silver/chlorite for immune system
  • Whey Protein
  • L-Glutamine
  • L-Arginine
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Chest
    • wide grip angled bench (10/10X45,10/10X45,10/10X45,10/10X45)
    • < Lateral movement rotator-cuff (10X5,10X5,10X5,10X5)
    • (2H) << Vertical movement rotator-cuff (10X5,10X5,10X5,10X5)
    • supinated grip flat bench press (10X95,10X95,10X115,10X115)
    • (4S) < Single plate press (8X45,8X45,8X45,8X45)
    • resistant DB press (12X45,12X45,12X45,12X45)
    • (3S) < flat bench vertical plate press (2s pause @top) (8x45,8x45,8x45,8x45)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 egss, 3 strips turkey bacon, 2 tortillas, tea, coffee
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: 3 cheese green enchiladas w/shredded chicken, rice, beans, tea
F: 1pita & hummus
D: chicken alfredo w/baby potabellos
F: PBJ, nuts

Supplements (I apply recommended doses; otherwise you just piss it out)
  • 1cc deca (250mg/mL)
  • 1cc supertest (400mg/mL)
  • Omega 3
  • Whey protein
  • L arginine
  • L glutamine
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Biceps
    • preacher curls (12X60,12X60,8X70,8X70)
    • (4S) < reverse grip curls (15X40,15X40,15X40,15X40)
    • hammer curls (10X30,10X30,10X30,10X30)
    • (4S) < forearms (15X40,15X40,15X40,15X40)
  2. Triceps
    • (4s) Skull krushers w/burnout pumps
    • Single laying tricep ext. (10X20,10X25,10X30,10X30)
    • (4S) Reverse grip tricep ext. (easy bar) (10X30,10X30,10X30,10X30)
    • (4) Rope cable pull-downs (15X50,15X50,15X350,15X50)
    • (4) Hammer extensions. (15X70,15X70,15X80,15X80)
 

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