TP's Fit Journal Transcription

The Phoenix · Jan 2, 2022

From 12/31/2021 - Catch up

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 2 tortillas, OJ
F: egg biscuit, coffee
L: chipotle chicken, rice, beans burrito, tea
F: -
D: chicken pad thai, tea

Supplements (I apply recommended doses; otherwise you just piss it out)

1 cc mastabold
1 cc decabold
1 cc supertest

Workout (<#>=number of sets, S=superset, H=hyperset, OH=overhead < = linking with previous)

Shoulders
- rear shoulder press (12x95,12x95)
- (2S) < lat rotator cuff (5X10,10X10)
- front shoulder press (12x135,12x160)
- (2S) < vert rotator cuff (5X10,10X10)
- front delt (machine) (12X55, 12X55, 12X55, 12X55)
- (4S) < lat raises (machine) (20X55,20X55,20X55,20X55)
- upright rows (12X90,12X90,12X90,12X90)
- (4S) < rear delt (12X15,12X15,12X15,12X15)
- front bar shrugs (20X225,20X225,20X225,20X225)
- OH ext straight arm pulls w/ropes (12X30,12X30,12X30,12X30)

The Phoenix · Jan 2, 2022

Today was a day off. Shabbat/Rest

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: cereal, milk
F: 2 eggs, 2 tortillas, OJ
L: 1/2 chipotle chicken, rice, beans burrito, tea
F: -
D: chicken, veggies, rice, tea

The Phoenix · Jan 3, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: oat cereal, milk
F: 2 eggs, 4 strips turkey bacon, 2 tortillas, OJ
L: chicken, veggies, rice, tea
F: chicken, veggies, rice, tea
D: chicken, veggies, rice, tea
F: banana-oat smoothie w/raw egg + sups

Supplements (I apply recommended doses; otherwise you just piss it out)

Whey protein
L arginine
L glutamine
Omega 3,6,9

Workout (<#>=number of sets, S=superset, H=hyperset, #B=weight banded OH=overhead < = linking with previous)

Hams, glutes, lower back (w/trainer)
- paused RDL's (10x95,10x135,10x195,10x195,10x195)
- (5S) < banded leg curls (10X25B,10X25B,10X35B,10X35B,10X35B)
- good mornings (10X135,10X135,10X135)
- (3S) < resistant kickbacks (10/10X70B,10/10X70B,10/10X70B)
- (1) burnout kickbacks (50/50X40)

The Phoenix · Jan 4, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 4 strips of Turkey Bacon, 2 tortillas, tea
F: Lean ground beef picadillo burrito w/rice & raw spinach, tea
L: chicken, rice, veggies, tea
F: chicken, rice, veggies, tea
D: chicken, rice, veggies,
F: banana, egg, oats smoothie w/sups
Supplements (I apply recommended doses; otherwise you just piss it out)

Whey protein
L glutamine
L arginine
flaxseed oil

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded < = linking with previous)

Back
- wide grip row (10X180,10X180)
- (2S) < bentover DB row (10X55,10X55)
- narrow grip row (12X90,12X90)
- (2S) < bentover DB row (10X55,10X55)
- (2) Overhand grip rows (10X230,10X230)
- (4) reverse grip row (10X180,10X180,10X180,10X180)
- (2) behind cable wide PD (10X120, 10X120)
- (2) forward cable narrow PD (10X135, 10X135)
- (2) neutral grip cable rows (10X135,10X135)
- (4) cybex PD (10X180,10X180,10X180,10X180)
- (4) rear delts (10X95,10X95,10X95,10X95)

The Phoenix · Jan 5, 2022

From 1/3/2021 - Catch up

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 3 strips turkey baco, 4 slices toast, tea
F: Lean ground beef picadillo burrito w/rice & raw spinach, tea
L: chicken, rice, veggies, tea
F: chicken, rice, veggies, tea
D: chicken, rice, veggies, tea

Supplements (I apply recommended doses; otherwise you just piss it out)

BCAA
L arginine

Workout (<#>=number of sets, S=superset, H=hyperset,CB = cattlebells, OH=overhead, ,#.B=weight banded < = linking with previous)

chest
- decline wide chest press (10X45,10X45,10X135B,10X135B,10X155B,10X155B)
- (6S) > standing banded inward press (10X15B,10X15B, 10X35B,10X35B,10X55B,10X55B)
- (3) decline wide chest press (5X185B,5X185B,5X185B)
- narrow machine press drop-set (12X[100-30],12X[100-30],12X[100-30]) (drop every 10 lbs)
- (3S) < banded mid-chest flex (flies) (5X5S,5X5S,5X5S)
- (3) CB flies [coach's count] (10X20,10X20,10X20)

The Phoenix · Jan 5, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs OE, 3 strips TB, 1 tortilla, coffee w/flaxseed oil & ghee
F: protein waffle w/sugarfree syrup, juice, oatmeal cookie
L: chicken, veggies, rices, tea
F: salsa and quesadilla
D: 2 hot dogs, 1/2 glass Dr. Pepper
F: banana, oats, & sup smoothie

Supplements (I apply recommended doses; otherwise you just piss it out)

L arginine (pre-intra)
BCAA's (pre-intra)
Whey protein
L glutamine
1 cc deca (left thigh)
1 cc mast (left thigh)
1 cc super (left thigh)

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, < = linking with previous)
1. Biceps

preacher curls (10X60,10X60,10X60,10X60)
< reverse grip curl (10X40,10X40,10X40,10X40)
hammer curls (10X35,10X35,10X35,10X35)
(4S) forearm curls (20X40,20X40,20X40,20X40)

2. Triceps

(4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
single DB extensions (10X20,10X25,10X25,10X30)
(4S) <reverse grip extension (10X30,10X30,10X30,10X30)
(4) hammer extension (10X70,10X70,10X70,10X70)

The Phoenix · Jan 7, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 3 strips turkey bacon, 1 tortilla, OJ
F: protein waffle w/sugarfree syrup, coffee w/flaxseed & ghee
L: chipotle chicken burrito w/rice & beans, tea
F: -
D: chicken, veggies, rice, tea
F: banana-oat smoothie w/raw egg + sups

Supplements (I apply recommended doses; otherwise you just piss it out)

Whey protein
L arginine
L glutamine
BCAA
Omega 3,6,9

Workout (<#>=number of sets, S=superset, H=hyperset, #B=weight banded, CC=coach's count OH=overhead < = linking with previous)

quads training (w/trainer) [hip, quad, adductor centered training
- close leg squat (12X135,12X135,12X185,12X225,12X225
- < low banded rev squats (10X80B,10X80B,10X80B,10X80B, 10X80B)
- (5H)<< low banded forward squats (10X80B,10X80B,10X80B,10X80B, 10X80B)
- (4) 1-2 minute lunge w/double dip (2 dip run,2 dip run,2 dip run,2 dip run,)
- (1) leg ext drop set (CCX110, CCX90, CCX70)

Yano · Jan 7, 2022

The Phoenix · Jan 8, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: whole oat cereal, milk
F: 2 eggs, 3 strip turkey bacon, 1 tortilla OJ
L: chicken, veggies, rice,, tea
F: chicken, veggies, rice, soda
D: chicken, veggies, rice, tea
F: smoothie w/oats, egg & sups

Supplements (I apply recommended doses; otherwise you just piss it out)

BCAA
L arginine
L glutamine
whey protein

Workout (<#>=number of sets, S=superset, H=hyperset, OH=overhead < = linking with previous)

Shoulders
- rear shoulder press (10x95,10x95,8X135)
- (3S) < lat rotator cuff (5X10,10X10,10X10)
- front shoulder press (8x135,8x135,8x135)
- (3S) < vert rotator cuff (5X10,10X10,10X10)
- front delt (10X40,10X30,10X30,10X30)
- (4S) < rear delt (10X15,10X15,10X15,10X15)
- lat raises (10X25,10X25,10X25,10X25)
- (4S) < rear delt lat raises (10X15,10X15,10X15,10X15)
- (4) front bar shrugs (20X225,20X225,20X225,20X225)
- (4) upright rows (10X95,10X95,10X95,10X95)
- (4) OH ext straight arm pulls w/ropes (10X30,10130,10X30,10X30)
- (4) rear delt (pec-dec) (10X70,10X70,10X70,10X70)

The Phoenix · Jan 9, 2022

Sabbath - rest day, joints need to repair and rest was well needed.

Diet (Breakfast/Filler Meal/Lunch/Dinner)

B: 2 eggs, 4 strips of Turkey Bacon, 2 tortillas, tea
F: 3 eggs, 3 tbl spoons beef chorizo, 1 tortilla, OJ
L: chicken, rice, veggies, tea
F: tuna salad, crackers, 1/2 can green tea
D: chicken, rice, veggies, 1/2 can green tea

The Phoenix · Jan 10, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: corn flakes w/granola, nut, & berry mix, milk
F: 2 eggs, 4 strips turkey bacon, 4 slice toast, OJ
L: taco, burrito, tea
F: -
D: beef guisado, veggies, rice, tea
F: oat smoothie w/raw egg + sups

Supplements (I apply recommended doses; otherwise you just piss it out)

BCAA -pre/intra
L arginine -pre/intra
Whey protein
L glutamine
Omega 3,6,9

Workout (<#>=number of sets, S=superset, H=hyperset, #B=weight banded OH=overhead < = linking with previous)

backsides (hams & calves)
- seated leg curls (10x70,10x70,10x75,10x75)
- (4S) < DB DL (10X55,10X55,10X55,10X55)
- laying leg curls (10X70,10X70,10X70,10X70)
- (4S) < kick-backs (10X50,10X50,10X50,10X50)
- inner adductors (15X130,15X130,15X130,15X130)
- (4S) < outer adductors (15X130,15X130,15X135,15X135)
- standing leg curls (10X50,10X50,10X50,10X50)
- (4S) < angled calf raises (20X210,20X210,20X210,20X210)
- (4) seated calf raises (10/10X115,10/10X115,10/10X115,10/10X115)

The Phoenix · Jan 11, 2022

My weight has hung around low 190s, but I feel thicker now, but denser..must be the mast. ... The Monster Mast

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 5 strips turkey bacon, 2 tortillas, OJ
F: 2 eggs, 4 strips turkey bacon, 4 slice toast, OJ
L: beef guisado, veggies, rice, tea
F: beef guisado, veggies, rice, tea
D: beef guisado, veggies, rice, tea
F: oat smoothie w/raw egg + sups

Supplements (I apply recommended doses; otherwise you just piss it out)

BCAA -pre/intra
L arginine -pre/intra
Whey protein
L glutamine
Omega 3,6,9
1 cc deca (right thigh)
1 cc mast (right thigh)
1 cc super (right thigh)

Workout (<#>=number of sets, S=superset, H=hyperset, #B=weight banded OH=overhead < = linking with previous)

chesticles
- 35B banded machine press (overhand) (12x70,12x70,10x75,10x80)
- (4S) < lat rotator cuff (5X10,10X10,10X10,10X10)
- 35B banded machine press (narrow) (10x70,10x70,10x70,10x70)
- (4S) < vert rotator cuff (5X10,10X10,10X10,10X10)
- horiz. single plate press (10X25,10X25,10X25,10X25)
- (4S) < sphynx push-ups (15,15,15,15)
- DB flies (sup-neutral trans) (10X45,10X45,10X45,10X45)
- (4S) < vert. single plate press (8X25,8X25,8X25,8X25)
- pec-dec flies (wide) (12X90,12X90,12X90,12X90)
- (4S) < pec-dec flies (narrow) (30X90,30X90,30X90,30X90)

The Phoenix · Jan 12, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 3 strips of Turkey Bacon, 2 tortillas, OJ
F: croissant
L: shredded beef quesadilla, 1/2 glass soda
F: egg, turkey bacon, cream cheese croissant
D: french dip, jalepeno-cream cheese bites, green tea
F: banana, egg, oats smoothie w/Omegas+sups

Supplements (I apply recommended doses; otherwise you just piss it out)

Whey protein
L glutamine
L arginine
BCAA's
flaxseed oil (Omega 3,6,9)

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded < = linking with previous)

Back
- reverse grip row (10X140,10X140,10X140,10X140)
- (4S) < bentover DB row (10X70,10X70,10X70,10X70)
- (4) cybex PD (10X180,10X180,10X230,10X230)
- forward cable neutral PD(10X105,10X105,10X105,10X105)
- (4S) < forward cable narrow PD (10X105,10X105,10X105,10X105)

The Phoenix · Jan 13, 2022

1/12/2022 thru 1/17/2022

No record/Travel/Vacation

Sent from my iPhone using Tapatalk Pro

quackattack · Jan 13, 2022

The Phoenix said:
1/12/2022 thru 1/17/2022

No record/Travel/Vacation

Sent from my iPhone using Tapatalk Pro

Going anywhere good?

Yano · Jan 13, 2022

The Phoenix said:
1/12/2022 thru 1/17/2022

No record/Travel/Vacation

Sent from my iPhone using Tapatalk Pro

The Phoenix · Jan 13, 2022

quackattack said:
Going anywhere good?

In Central AZ visiting family. Will eventually make my way to Phoenix. About the only travel I do these last couple of years is going back home (only 5 hour drive straight). I don’t like to travel to the unfree states by plane since I’m not vaxxed nor due to all their delays and sh!t.

Sent from my iPhone using Tapatalk Pro

The Phoenix · Jan 14, 2022

quackattack said:
Going anywhere good?

define good? My definition of good these days are what most take for granted. Perspective and differences vary....I visit the people and places that matter most.

The Phoenix · Jan 18, 2022

I actually worked out at planet fitness with the spouse the last few days I didn't log on here. It wasn't that bad, but it wasn't like i was going all out (I was on vacation, come on!) Felt good to be back to normal today.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: scone, juice
F: corn flakes, milk
L: taco, bean burrito, 1/2 can green tea
F: crackers, cheese, fries
D: french dip, jalepeno bites, 1/2 can green tea

Supplements (I apply recommended doses; otherwise you just piss it out)

1 cc mastabold
1 cc decabold
1 cc supertest
2cc B6/B12 complex
BCAA
L arginine
L glutamine
Whey protein

Workout (<#>=number of sets, S=superset, H=hyperset, OH=overhead < = linking with previous)

chest
- incline press (10X135,10X160,10X185,10X185)
- (4S) < lat rotator cuff (10X5,10X10,10X10,10X10)
- 35B banded machine press (OH) (10x90,10x90,10x90,10x90)
- (4S) < vert rotator cuff (10X5,10X10,10X10,10X10)
- horiz. single plate press (10X25,10X25,10X25,10X25)
- (4S) < sphynx push-ups (15,15,15,15)
- DB flies (sup-neutral trans) (10X45,10X45,10X45,10X45)
- (4S) < vert. single plate press (8X25,8X25,8X25,8X25)
- (2) narrow pull-overs (10X80,10X80,10X80,10X80)
- (2) wide pull-overs (10X30,10X30,10X30,10X30)

The Phoenix · Jan 19, 2022

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 eggs, 3 strips of Turkey Bacon, 2 tortillas, OJ
F: egg biscuit, coffee
L: chicken, rice, veggies, tea
F: chicken, rice, veggies, tea
D: fried chicken, mashed tatos w.gravy, cole slaw, biscuit, corn,
F: banana, egg, oats smoothie w/sups

Supplements (I apply recommended doses; otherwise you just piss it out)

Whey protein
L glutamine
L arginine
BCAA
flaxseed oil

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)

Back (intense training session - 1 hour)
- BO rows (15X135,15X185,15X205,15X225,15X235,15X245)
- (6S) < 35B banded rows (1-2sec hold)(20,20,20,20,20,20)
- single landmine row (12X50,18X50,12X50,12X50)
- (4S) < reardelt flies (20X10,20X10,10X25, 10X25)

TP's Fit Journal Transcription

Elite

Elite

Elite

Elite

Elite

Elite

Elite

Flatlandah

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Senior Member

Flatlandah

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