TP's Fit Journal Transcription

[The Phoenix]

T. Is 4 sets. What is your rep scheme like on average.
R u gonna post some poundages.
Then we will be able to watch them go up. It’s good to know reps and poundage.
If we see them going up we know your putting in the work..
Fuck that!! I know your putting in the work.

Doing mediocre which means it’s 85 percentile weight capability for about 10-15. my trainer has me on the same which means it’s putting on both size and cut. It works for my frame. I try to keep the journal simple; but I don’t mind adding reps & weight. I do document that when I am training with trainer because it’s usually the first time but my workouts aren’t as intense as they are when I’m with my trainer.


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[The Phoenix]

Gonna do some quads; will input log later … I am sometimes ahead & síndromes playing catch up

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[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Egg, cream cheese onion bagel, coffee w/Omegas
L: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee, grossed out mid-dish and picked up 2 chicken soft tacos and a curd of charro beans, soda (shhhhh)
F: Na'an & Hummus
D: (Left overs)

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

• 1cc Supertest
• BCAA
• Whey isolate
• L-arginine
• L-glutamine
• Omegas 3, 6, 9

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

1. Quads
   • Front Squat (2X10@50lbs), (2X10@70lbs)
   • (4S) < Sissy Squat
   • (4S) Single/Double Leg Extension (15@30lbs <s>), (30@35-40lbs<d>)
   • Single Leg Press (2X10@90lbs), (2X10@140lbs)
   • (4H) < Single/Double Calf Extension Super (2X15@90lbs <s>), (2X30@140lbs <d>)

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Egg, cream cheese onion bagel, coffee w/Omegas
F: -
L: shredded beef quesadilla
F: -
D: pizza & wings

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

• BCAA
• Whey isolate
• L-arginine
• L-glutamine

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

• Lower Backsides (hams & calves)

1. Resistive Dead Lifts (45 lbs band)
2. (4S) < Good mornings 2x50lbs; 2x70lbs
3. Single/Double laying leg curl machine Super 2x25lbs; 2x35lbs
4. (4H) < Single forward lunge w/2-Qtrs (50lbs)
5. Seated Leg Curl (90lbs)
6. (4S) < Seated calf raises; 2-plates (90lbs)
7. (4S) < Adductors (Inner) (80lbs)

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 Eggs OE, 2 tortillas, juice:
F: -
L: lentils
F: leftover pizza & wings
D: TBD

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

• 1cc NPP
• BCAA
• Whey isolate
• L-arginine
• L-glutamine

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

1. Shoiulder n' Boulders
   • Behind press 3X135,
   • Front Press 1X135, 1x160, 1X185
   • Vertical Rotator cuff
   • (4H) < Lateral Rotator cuff
   • (4S) Anterior/Posterior delts
   • (4S) Lateral raises (neutral grip/supinated grip)
   • (4S) < Front/Behind back shrugs 4X220
   • (4) Upright Rows 4X90

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 Eggs OE, 2 tortillas, cpffee:
F: Oatmeal, tea
L: chicken alfredo with baby portabellos, 1/2 Mexican coke (glass bottle)
F: Na'an & Hummus
D: Nacho cheese with home-made refried beans (i know, my eating has been off all weekend, topping it off here)

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

1. 1cc NPP
2. BCAA
3. Whey isolate
4. L-arginine
5. L-glutamine
6. Omega 3, 6, & 9
7. Chlorite/Silver immunity concoction (apothecary)

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)
   • (4H) < Rotator cuff-vertical (1X5, 3X10)
   • Incline bench with stability skis superset
   • (4S) < Rotator cuff-lateral
   • DB flies 2X55 (4X10)
   • (4H) < Pull-over DB (4X85), Wide/bar (4X40)

 

[The Phoenix]

I had to revise my workout because I start my training with trainer (took a month off) and he scheduled me to do chest so I revised workout to back and as logged based on last minute changes:

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

1. Back
   • Seated Lat pull down (4X90)
   • (5S) < Forward Standing Lat pull down (4X70)
   • (5) Resistant Machine Row (4X50 w/4X45 band)
   • (5) Reverse Pec-deck (4X90)

 

[The Phoenix]

The late entry is because I did not know what the regiment was for chest today until I got there @8PM (MST). It was my first day back with my trainer after taking a month off to adjust to my new schedule. I had a good pump with almost the same exercises we trained on our first session 5 months ago. It was a good shock to have that kind of training. I was beginning to miss it along with the cycle I just started was needing to have a killer work-out.

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 Eggs OE, 2 tortillas, juice: coffee w/Omegas (keto)
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: nachos & soda (had lunch with the missus)
F: Swai w/thai sauce, veggies w/ghee, white rice w/low sodium soy, tea
D: TBD

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

• 1cc NPP
• Omegas
• BCAA
• Caslein
• L-arginine
• L-glutamine

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

1. Chest
   • Floor press (10Xbar, incr. of 25 on each side addexd-10X90lbs, 10X145, 10X190)
   • (4S) < Resistant flies w/15-20 lbs resistant band (4X10ea)
   • (4) Flat DB press (5eaX2X75lbs)
   • (4S) Flies (supinated gripX10, neutral gripX10)
2. Triceps
   • (6) Tricep pull-down (20X85lbs, 30X75, 40X65, 50X55, 60X45lbs)

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Egg, cream cheese onion bagel, coffee w/Omegas
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: chicken alfredo w/baby portabellos, tea
F: Na'an & Hummus
D: TBD

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

• Omega 3
• BCAA
• Whey isolate
• L-arginine
• L-glutamine

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

• Biceps

1. Preacher curls
2. (4) < Reverse grip curls
3. (4) Hammer curls
4. (4) Forearms

• Triceps

1. (4/4) Single arm tricep extension
2. (4) Hammer extension
3. Reverse grip extension
4. (4) < french curl

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: Egg, cream cheese onion bagel, coffee w/Omegas
F: Lean ground beef picadillo burrito w/rice & raw spinach, juice
L: pad thai chicken, tea
F: Na'an & Hummus
D: -
Supplements (I apply recommended doses; otherwise you just piss it out)

• Omega 3, 6, 9
• BCAA
• Whey isolate
• L-arginine
• L-glutamine

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

1. Quads
   • (4S) single/double leg extension (2X30,, 1X35)
   • forward squat (4X25)
   • (4S) < Outer quad lunge
   • Hack Squat (4X180)
   • (4S) < Calf raises (4X90)

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 2 Eggs OE, 2 tortillas, juice, coffee
F: Lean ground beef picadillo burrito w/rice & raw spinach
L: chicken alfredo with baby portabellos
F: hummus & na'an
D: TBD

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

• 1cc nanodrolone decanoate
• 1cc supertest
• BCAA
• Whey isolate
• L-arginine
• L-glutamine

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

1. Shoiulder n' Boulders
   • Behind press (2X90, 2X135)
   • (4H) < Vertical Rotator cuff (1X5, 3X10)
   • Front Press (1X135, 1x160, 1X185
   • (4H) < Lateral Rotator cuff (1X5, 3X10)
   • (4S) Anterior/Posterior delts (4X30/4X15)
   • (4S) Lateral raises (neutral grip/supinated grip) (4X20/4X15)
   • (4S) < Front/Behind back shrugs (4X220)
   • Upright Rows (4X90)
   • (4S) < Downright Rows (4X60) [THANKS @snake!!!]

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee
F: -
L: fish n' chips, malties, tea
F: na'an with hummus
D: kung poa chicken, teriyaki chicken, noodles, rices, veggies, tea

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

• BCAA
• Whey Isolate
• L-arginine
• L-glutamine

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

1. Lower Backside
   • (4S) Inner/Outer Adductors Compress/Contract 4X110/4X130)(30,30,40,50)
   • Seated Leg Curls (4X70) (15,20,25.30)
   • (4S) < DB DL (4X65X2DB) (10,10,10,10)
   • Laying Leg Curls (4X70) (10,10,12,12) (compress and pause @top)
   • (4S) < Donkey Kick (4X35) (10,10,10,10)
   • (4) Angled calf-raises (4X210)
   • Outer sweep angle single leg press (for hamstring emphasis) (4X145)
   • (4S) < Seated calf raised (pressing/without pressing=15/20)

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 4 strips Turkey Bacon, 2 eggs OE cooked w/ghee, 2 tortillas, juice,
F:-
L: Taco, burrito, tea
F: na'an with hummus
D: Rotisserie chicken

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

• BCAA
• Caslein
• L-arginine
• L-glutamine

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

• Quads
  • Single Leg Press (12X90,12X135,12X185, 12X200)
  • (4H) < single/double calf-ext on leg press machine 4X(15/15/30X90,135,185,200)
  • Seated legs curl
  • (4S) < Outer adductors

 

[The Phoenix]

Weight = 189 lbs height = 67.5”

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[The Phoenix]

October 11, 2021 Late entry, (sorry, I crashed right after dinner)

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee w/omegas
F: -
L: Turkey burger w/spinach, sweet tato fries, spricy mayo sauce, tea
F: -
D: Mexican plate, tea

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

• BCAA
• Ag+(Cl-O+3)

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

1. Chest
   • flat press (6X90) with ski (2X25,2X30) super (8/12)X3, (6X8)X3
   • (3H) < rotator cuff-vert (5,10,10)X3
   • (6H) < (3H) << rotator cuff - lateral (10,10,10)X3
   • flies (supinated/neutral) (4X45) super
   • (4S) < single arm tricep ext. 4X(20, 25, 25, 30)
   • narrow/DB layout pull-overs (4X80)
   • (4S) wide/easy dumbell bar (4x30)

 

[The Phoenix]

Diet (Breakfast/Filler Meal/Lunch/Dinner)
B: 3 strips Turkey Bacon, 2 eggs OE cooked w/ghee, coffee w/omegas, 2 tortillas
F: -
L: Swai w/thai sauce, white rice w/low sodium soy, verts w/ghee
F: Chicken
D: Green chile chicken enchiladas, rice, beans, tea

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

• 1cc deca
• 1cc super
• BCAA
• Caslein
• L arginine
• L glutamine

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

1. Back
   • Supinated grip smith bent over rows (5X45,X135,X165,X165)(10,10,8.8)
   • (5S) < Supinated grip rotator-cuff (5X12) (2.5,2.5,,2.5,10,10)
   • Wide-grip lateral pull-downs, single slips (40,55,60,60)X20X20X8X8
   • (4S) < Narrow-grip lat cable pull-down (4X40)
   • Narrow-grip lat cable pull down machine
   • (3S) < Reistant lat pull-down
   • Rear delt fly (narrow/wide) super
   • (2H) < band pulls (doubled) 10 with 2 second counts at widest extension

 

[Gibsonator]

Had to Google ghee lol.
Never mentioned what your actual goal is?
Current weight/height/bf%
4 sets each exercise but what rep range and intensity?
All very important factors.

 

[Gibsonator]

My bad I was just redirected to page 2 where you have height/weight

 

[The Phoenix]

Had to Google ghee lol.
Never mentioned what your actual goal is?
Current weight/height/bf%
4 sets each exercise but what rep range and intensity?
All very important factors.

The weight and rep are there; perhaps the nomenclature and quantification may be unfamiliar. Body weight is 190; I’m just trying to hit 200 with my current body composition.


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[Gibsonator]

The weight and rep are there; perhaps the nomenclature and quantification may be unfamiliar. Body weight is 190; I’m just trying to hit 200 with my current body composition.


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Looking at your diet I would say throw in another meal