TP's Fit Journal Transcription

The Phoenix

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I am back up after a last weeks cold and allergies drying me up. Back up to over 192 lbs.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs OE cooked w/ghee, coffee w/omegas, 2 tortillas
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: PB&J
D: Chicken alfredo with baby portabellos, juice

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
  • L glutamine
  • Omega 3
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Back is back
    • (4) lat (cybex) pull-downs (15X90, 15X140,10X180, 10X230)
    • (4) wide (cybex) row (10X180,10X180,10X180,10X180)
    • (4) over-hand (cybex) row (10X230,10X230,10X270,10X270)
    • (4) supinated grip (cybex) rows (10X140,10X140,8X150,6X180)
    • (4) reverse peck-deck (10X100,10X100,10X100,10X100)
 

The Phoenix

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Tonight's leg workout was one like no other workout with my trainer not. Not sure if it was cos I smoked out two large hits before getting there and then running and stretching for 20 minutes, tonight's 3 little exercises killed my legs, first one being a warm up.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Lean ground beef picadillo burrito w/rice & raw spinach, juice
F: salmon lox on poppy seed bagel with cheese, capers & onion, chips, juice
L: 1/3 pad thai dish, 1/2 can green tea
F: 2/3 pad thai dish, 1/2 can green tea
D: Chicken alfredo with baby portabellos
F: 2 slices philly cheese-steak pizza, 4 hot wing, 1/2 glass soda (my mang wanted to treat/cheat meal me)

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
  • L glutamine
  • Omega 3,6,9
  • 1cc decabold (12/1/2021)
  • 1cc supertest (12/1/2021)
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, < = linking with previous)
  1. Quads
    • (3) pause squats (10X45,10X95,10X135)
    • resistive squats (40 lbs band + (8X135,9X140,3x140+4x135,7x135)
    • (4S) < body squat (trainer count) (10,10,10,10)
    • CB hack squat (20X40,20X40)
    • (2S) < lunge-ups (20,20)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 eggs OE, 2 tortillas, coffee, OJ
F: -
L: shredded beef quesadilla, fries
F: Swai w/thai sauce, white rice w/low sodium soy, verts, juice
D: rotisserie chicken and house salad with Greek dressing
F: 2 slices philly cheese-steak pizza, 4 hot wing, 1/2 glass soda (my mang wanted to treat/cheat meal me)

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
  • L glutamine
  • oats
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, < = linking with previous)
1. Biceps
  • preacher curls (10X70,10X70,10X70,10X70)
  • < reverse grip curl (10X40,10X40,10X40,10X40)
  • (4H) < reverse preacher forearm ext. (20X20,20X20,20X20,20X20)
  • hammer curls (10X35,10X35,10X35,10X35)
  • forearm curls (20X40,20X40,20X40,20X40)
2. Triceps
  • skull crushers w/pump-ups (10/10X80,10/10X80,10/10X80,10/10X80)
  • < single DB extensions (10X25,10X25,10X25,10X25,)
  • (4H)<<reverse grip extension (10X30,10X30,10X30,10X30)
  • (4) hammer extension (10X70,10X70,10X70,10X70)
 

The Phoenix

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From: 12/5/2021 - sometime I don't don't turn on the laptop the whole weekend, which makes it hard for my not to log

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs OE, 4 slice toast, coffee, juice
F: chicken alfredo w/baby portabello, tea
L: chicken fried stake (w/turkey gravy), egg whites, hash browns, griddle cakes (lunch with friends)
F: -
D: turkey tacos, meat stuffing, spanish rice (dinner with in-laws)
F: 3-leches cake

Supplements (I apply recommended doses; otherwise you just piss it out)
  • BCAA's
  • protein
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, < = linking with previous)
  1. Quads
    • (4) Leg extension single/douple (10/10X30,10/10X30,10/10X30,10/10X30)
  2. Calves
    • (4) seated calf raise (15X90, 15X90,15X90,15X90)
    • (4) standing calf raise (20X210,20X210,20X210,20X210)
  3. Hams
    • laying leg curls (10X25,10X25,10X2510X25)
    • (4)< good mornings (10X45,10x65,10X65,10X95)
    • seated leg curls (15X70,15X70,15X70,15X70)
    • (4) donkey kicks (10X35,10X35,10X35,10X35)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 3 strips of Turkey Bacon, 2 tortillas, tea
F: protein waffles w/ghee & sugar free syrup
L: BBQ Brisket Sandwich w/fixins', tea
F: small mcdonalds fry
D: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee, 1/2 soda
F: chicken alfredo w/baby potabellos
F: Peanut butter on celery, supplement shake with oats

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Omega 3
  • 1 cc decabold
  • 1 cc supertest
  • Whey Protein
  • L-Glutamine
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Chesticles
    • resistant (35 lbs band) machine bench press (10X70,10X70,10X70,10X70)
    • (4S) < Lateral movement rotator-cuff (10X5,10X5,10X5,10X5)
    • barbell include bench press (10X135,8X185,8X185,10X135)
    • (4S) < Vertical movement rotator-cuff (10X10,10X10,10X10,10X10)
    • supinated-neutral transition flat bench flies (10X40,10X40,10X40,10X40)
    • < Single horizontal plate press (8X45,8X45,8X45,8X45)
    • (4H)<< flat bench vertical plate press (2s pause @top) (8x45,8x45,8x45,8x45)
 

The Phoenix

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So today I ate like sh!t!!LOL #YOLO. I had spent the rest of the evening and last night with in-law was nice to gbe ther entire
Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, OJ, 2 tortillas
F: protein waffles w/ghee & sugar free syrup
L: taco, burrito, juice
F: pizza and wings, tea
D: shake, oats, juice, supplements

Supplements (I apply recommended doses; otherwise you just piss it out)
  • BCAA
  • Whey protein
  • L-glutamine
  • Omega 3
  • Oats
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Biceps/Triceps
    • resisting time under tension barbel curls, 25 lbs resistant band (10X45,12x45,14x45,16x45)
    • < individual alternating curls (15X30,15X30,15X30,15X30)
    • << tricep exts.under tension (35lbs band)(10X34,10X30,10X30,10X30)
    • (4H)<<< OH dumbbell ext(10X15,10X150,10X20,10X20)
  2. Bicep/Triceps dropset/upset pyramid
    • bicep rope curls (10X80,70,60,50,40,30,20)
    • < rope pulldowns (10X80,70,60,50,40,30,20)
    • << tricep exts. (35lbs band) (10X30,10X30,10X30,10X30)
    • (2H)<<<OH tricep ext. (10X80,10X4010X30) (1 minute)
 

The Phoenix

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So today I ate like sh!t!!LOL #YOLO. I had spent the rest of the evening and last night with in-law was nice to gbe ther entire
Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, OJ, 2 tortillas
F: protein waffles w/ghee & sugar free syrup
L: taco, burrito, juice
F: pizza and wings, tea
D: shake, oats, juice, supplements

Supplements (I apply recommended doses; otherwise you just piss it out)
  • BCAA
  • Whey protein
  • L-glutamine
  • Omega 3
  • Oats
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Biceps/Triceps
    • resisting time under tension barbel curls, 25 lbs resistant band (10X45,12x45,14x45,16x45)
    • < individual alternating curls (15X30,15X30,15X30,15X30)
    • << tricep exts.under tension (35lbs band)(10X34,10X30,10X30,10X30)
    • (4H)<<< OH dumbbell ext(10X15,10X150,10X20,10X20)
  2. Bicep/Triceps dropset/upset pyramid
    • bicep rope curls (10X80,70,60,50,40,30,20)
    • < rope pulldowns (10X80,70,60,50,40,30,20)
    • << tricep exts. (35lbs band) (10X30,10X30,10X30,10X30)
    • (2H)<<<OH tricep ext. (10X80,10X4010X30) (1 minute)
I was falling asleep at the wheel when i was typing the last two exercises on the bicep/tricep dropset my trainer had me do last night. The tricep ext count should match the bicep exercises.
 

The Phoenix

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From 12/8/2021:

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 3 eggs OE cooked w/ghee, coffee w/omegas, 2 tortillas
F: salmon lox, chips, coffee
L: beef taco, chicken taco (corn tortilla), tea
F: -
D: Chicken alfredo with baby portabellos
F: supplement shake w/oats

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey Protein
  • L glutamine
  • Flaxseed oil
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
Trained with my buddy today and we had a good basic back workout and good talk afterwards. He asked me to be a guest on his podcast to discuss some topics.
  1. Back
    • seated lat pull-down (15X90,15X90,10X110,10X110,10X120,10X120)
    • (6S)<standing cable pull-down (15X50,15X50,10X60,10X60,10X70,10X70)
    • (5) Neutral-Supinated grip trans. DB row (10X60,10X60,10X70,10X70,10X70)
    • (6) cable rows (10X108,10X108,10X120,10X132,10X144,10X144)
    • (1X7) cable row burns with 20 sec rest, every 10 @7sets (10X108,10X108,10X108,10X108,10X108,10X108,10X108)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs OE, 3 strips turkey bacon, 2 tortillas, coffee
F: scrambled egg biscuit
L: Swai w/thai sauce, white rice w/low sodium soy, verts, tea
F: Smoked Salmon w/sweet chili sauce, white rice w/low sodium soy, verts, soda, cookie snack
D: hosting holiday social at top golf for PMI, will have buffet style dinner
F: let's see (TBD)

Off from training with trainer and gym today, swapped for tomorrow morning.
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: corn flakes & milk
F: 3 eggs OE cooked w/ghee, milk, 4 whole grain toast
L: Swai w/thai sauce, sweet potato, verts w/ghee, tea
F: chili with crackers, tea
D: TBD
F: TBD

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. hamstrings
    • hip thrusters (10X0,10X0,10X90,10X90,10X150,10X150)
    • (6) < good morning w/plate (12X10,12X10,12X25,12X25,12X25,12X25)
    • (4) resistant hacksquat (35lb band) (12X0,10X50,8X100,6X150)
    • < (3) banded good mornings (resistant-25lb band) (12X50,12X50,12X50)
    • (4)<<(1) 7m lunges (forward/reverse)
 

The Phoenix

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Starting Mastabold tomorrow.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: corn flakes & milk
F: 2 eggs OE cooked w/ghee, milk, 4 whole grain toast
L: Swai w/thai sauce, sweet potato, verts w/ghee, tea
F: fruit (1/2 pomegranate), pineapple
D: 2 slices of philly cheese steak pizza
F: croissant, milk

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
  • L-glutamine
  • oats
  • 1 cc decabold
  • 1 cc supertest
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. quads & calves
    • single leg press/calf ext super (10/15/25X90,10/15/25X140, 10/15/25X180, 10/15/25X230)
    • (4H) < forward lunge w/2 QTRS (10X50,10X50,10X50,10X50)
    • (4S) single/double leg ext. combo (10/15X40/45,10/15X40/45,10/15X40/45, 10/15X40/45)
    • (4) Angled calf ext (20X210,20X210,20X210,20X210)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs OE cooked w/ghee, 4 strips turkey bacon, tea, 2 tortillas
F: 1 eggs croiscant w/cream cheese
L: salmon w/thai sauce, sweet potato, verts w/ghee, tea
F: french dip w/au jus, jalepeno bites w/broncoberry, tea
D: turkey burger bowl, juice
F: bean burrito, tea

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
  • L glutamine
  • 1 cc Mastabold
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. hamstrings
    • seated leg curls (10X70,10X75,10X75,10X80)
    • (4S) < easy bar good mornings (10X60,10X60,10X60,10X60)
    • laying leg curls (10X70,10X75,10X75,10X80)
    • (4S) < donkey kick (10X27,10X27,10X30,10X30)
    • inner adductors (15X120,15X120,12X120,12X120)
    • (4S) < outer adductors (15X130,15X135,15X135,20X135)
    • seat calf raise weighted press/burn (10/10X115,10/10X115,10/10X140,10/10X140)
    • angled calf raise (20X220,20X220,20X220,20X220)
 

The Phoenix

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Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Lean ground beef picadillo burrito w/rice & raw spinach, coffee
F: protein waffles w/ghee & sugar free syrup
L: turkey hamburger bowl
F: steak, white rice, verts w/ghee
F: egg & cheese croiscant right before gym
D: 3 chicken/cheese enchiladas, spanish rice, beans,2 small tortillas (updated meal) <--cool that we can come back and edit 3 hours later)
F: danish, protein shake

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
  • L glutamine
  • L arginine
  • Oats (edit)
  • Omega 3 (edit)
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Chest
    • flat bench ski press (10/12X100/50, 10/12X100/50,10/12X100/50)
    • (3S) < Rotator cuff-lateral/neutal (10X5,10X10,10X10,)
    • incline bench ski press (10/12X100/50, 10/12X100/50,10/12X100/50)
    • (3S) < Rotator cuff- vert. (10X5,10X10,10X10,10X10)
    • DB flies (10X50,10X50,10X50,10X50)
    • (4S) < vert. plate press (10X45,10X45,10X45,10X45)
    • (4) pec-dec (10/15X90,10/15X90,10/15X90,10/15X90) (omitted)
 
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The Phoenix

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I am typing this up so I can leave my laptop here and just bring my handwritten journal to training sesh tonight with trainer. First week on masterone.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B:Lean ground beef picadillo burrito w/rice & raw spinach, coffee w/omegas
F: protein waffles w/ghee & sugar free syrup
L: chipotle chicken burrito w/white rice, black beans, tea
F: turkey hamburger bowl, tea
D: Chicken breast salad, tea
F: egg & cheese croissant, shake

Supplements (I apply recommended doses; otherwise you just piss it out)
  • Whey protein
  • BCAA's
  • L glutamine
  • L arginine
  • Omega 3 omitted
  • oats
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Back
    • full row w/leg press machine (12X0,12X90,12X140,12X140,12X180,12X180)
    • (6S) < plate row holds (3 movements) (10X25,10X25,10X25,10X25,10X45,10X45)
    • fully activated lat pull downs (10X160,10X160,10X160,10X160)
    • (4H) < band rows/rear delt band pulls super
    • (1S) cattle bell lat raise/rear delt burn out (10X20,15X15,20X10)
 
Last edited:

The Phoenix

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Off today since I haven't had a day off in more than 15 days. I will pin tomorrow all 3 stacks.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs OE cooked w/ghee, 4 strips of turkey bacon, coffee, 2 tortillas
F: protein waffles w/ghee & sugar free syrup
L: 3 chicken & cheese enchiladas, spanish rice, beans, 2 small tortillas, tea
F: (TBD - update later)
D: (TBD - update later)
F: (TBD - update later)
 

The Phoenix

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I needed the rest day yesterday. I got home from work and ate something @530pm. I we to lay down on my bed at around 6pm and didn't wake up until 1 A.M. to eat something and went back to bed until 415am (which is when i normally wake up during the week).

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 3 strips of Turkey Bacon, 2 tortillas, tea
F: egg & cheese croisscant, juice
L: egg w/chorizo, 2 tortillas, tea
F: double cheese burger, small fry
D: pizza, tea
F: chicken wings

Supplements (I apply recommended doses; otherwise you just piss it out)
  • 1 cc mastabold
  • 1 cc decabold
  • 1 cc supertest
  • Whey Protein
  • L-Glutamine
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Biceps
    • single DB vert. preacher curls (10X30,10X30,10X30,10X30)
    • (4S) < hammer curls (10X35,10X35,10X35,10X35)
    • reverse grip curls (15X40,15X40,15X40,15X40)
    • (4S) < forearm/radial auxilary combo (10/10X10,10/10X10,10/10X15,10/10X15)
  2. Triceps
    • (4S) skull N' burns (10/10X75,10/10X75,10/10X75,10/10X75)
    • single laying tricep ext. (10X20,10X20,10X25,10X25)
    • (4S) < tricep ext. (neutral grip) (10X70,10X90,10X90,10X90)
    • rope cable pull-downs (10X50,10X50,10X50,10X50)
    • (4S) < reverse grip tricep ext. (10X50,10X50,10X50,10X50)
 

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I needed the rest day yesterday. I got home from work and ate something @530pm. I we to lay down on my bed at around 6pm and didn't wake up until 1 A.M. to eat something and went back to bed until 415am (which is when i normally wake up during the week).

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 3 strips of Turkey Bacon, 2 tortillas, tea
F: egg & cheese croisscant, juice
L: egg w/chorizo, 2 tortillas, tea
F: double cheese burger, small fry
D: pizza, tea
F: chicken wings

Supplements (I apply recommended doses; otherwise you just piss it out)
  • 1 cc mastabold
  • 1 cc decabold
  • 1 cc supertest
  • Whey Protein
  • L-Glutamine
Workout (<#>=number of sets, S=superset, H=hyperset, < = linking with previous)
  1. Biceps
    • single DB vert. preacher curls (10X30,10X30,10X30,10X30)
    • (4S) < hammer curls (10X35,10X35,10X35,10X35)
    • reverse grip curls (15X40,15X40,15X40,15X40)
    • (4S) < forearm/radial auxilary combo (10/10X10,10/10X10,10/10X15,10/10X15)
  2. Triceps
    • (4S) skull N' burns (10/10X75,10/10X75,10/10X75,10/10X75)
    • single laying tricep ext. (10X20,10X20,10X25,10X25)
    • (4S) < tricep ext. (neutral grip) (10X70,10X90,10X90,10X90)
    • rope cable pull-downs (10X50,10X50,10X50,10X50)
    • (4S) < reverse grip tricep ext. (10X50,10X50,10X50,10X50)
skull n burns are , skull crushers ? thats a new one to me.
 

The Phoenix

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skull n burns are , skull crushers ? thats a new one to me.

It’s skulls crushers & the pumping out the burns like a close power lift grip for tri’s. In previous journal entries I called them something else and wanted something shorter so I thought it sounded like skull n’ bones (322).


Sent from my iPhone using Tapatalk Pro
 

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