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 Stay Golden! -Golden Era Aesthetic ftw!-, PhantomEnix Workout Journal 2015

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TSenix2000
post May 17 2015, 07:55 AM, updated 9y ago

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PhantomEnix @ enix2000 Workout/Diet/Lifting life journal


Introduction whistling.gif
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Diet rclxub.gif
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Goal rclxub.gif
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Personal Record rclxub.gif
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Follow me rclxub.gif
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This post has been edited by enix2000: May 17 2015, 08:05 AM
TSenix2000
post May 17 2015, 07:57 AM

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My weekly workout routine is alternated between 2 sets of routine. Routine A, you might call is 6 days straight in the gym. No BS no excuse. Training in these 6 days is in a high intensity manner, low weights around 40-50% or less than 1RM, little to no rest in between sets and only rest after 2 superset is complete for about 30-45sec. No water break, no talking, no music. In workout A, only have 3 days for training all your muscles and after than you repeat for another 3 days.

Day 1 Chest Back
Day 2 Shoulders Arms + Forearms
Day 3 Thigh, Hamstring and some Calves if feeling it (#teamnocalves!)
Repeat for 4 5 6
Rest day 7
*little to no cardio in between
**little to no abs day if do, 1-2 times a week.

So exercise selection might vary as I usually need to see which part I'm feeling lagging. For instance upper chest, I will select more exercise for that upper pecs or side delts I will do more lateral etc. Below are my typical exercise selection which I usually use if lazy to choose or equipment occupied.

Day 1(4) Chest Back
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Day 2(5) Shoulder Arms
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Day 3 Legs Upper and lower
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To be continueeee...............

This post has been edited by enix2000: May 17 2015, 09:26 PM
TSenix2000
post May 17 2015, 07:58 AM

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Reserved for semi naked progress picture - update if not shy
TSenix2000
post May 17 2015, 08:02 AM

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Reserved
TSenix2000
post May 17 2015, 08:58 PM

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17/5/2015 Chest Back

Barbell Wide Grip Bench Press 133 Superset
Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 95.0x8
Set 4 : 105.0x8
Set 5 : 105.0x8
Set 6 : 105.0x8
Barbell Bent Over Row 145.66
Set 1 : 115.0x8
Set 2 : 115.0x8
Set 3 : 115.0x8
Set 4 : 115.0x8
Set 5 : 115.0x8
Set 6 : 115.0x8
Pull Ups 8 Superset
Set 1 : 8 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 8 Lap/Rep
Set 4 : 8 Lap/Rep
Set 5 : 8 Lap/Rep
Dip 1.26
Set 1 : 1.0x8
Set 2 : 1.0x8
Set 3 : 1.0x8
Set 4 : 1.0x8
Set 5 : 1.0x8
Dumbbell Incline Fly 52.5 Superset
Set 1 : 35.0x15
Set 2 : 35.0x15
Set 3 : 35.0x15
Set 4 : 35.0x15
Cable Upper Row 105
Set 1 : 70.0x15
Set 2 : 70.0x15
Set 3 : 70.0x15
Set 4 : 70.0x15

Finishes with some cable abs tuck sequence, frog crunch and lying leg raise.
-ccy-
post May 17 2015, 09:38 PM

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Doing shoulders and arms after chest/back is not wise choice. Especially hitting shoulder after chest will hinder your shoulder strength.

Try look up leg/push/pull. Less overlapping of muscles. And your entire workout lack of direct rear delt work. Adding few sets of facepull and reverse fly will ensure your shoulder healthy.


TSenix2000
post May 20 2015, 05:46 PM

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19/2/2015 Shoulders Arm

Barbell Up Right Row 77
Set 1 : 55.0x12
Set 2 : 55.0x12
Set 3 : 55.0x12
Set 4 : 55.0x12
Set 5 : 55.0x12
Set 6 : 55.0x12
Dumbbell Standing Arnold Press 35
Set 1 : 25.0x12
Set 2 : 25.0x12
Set 3 : 25.0x12
Set 4 : 25.0x12
Set 5 : 25.0x12
Dumbbell Lateral Raise 28
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Set 4 : 20.0x12
Set 5 : 20.0x12
EZ Bar Curl 28 s/s
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Set 4 : 20.0x12
Dumbbell Incline Curl 21
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Set 4 : 15.0x12
Dumbbell Lying Supine Two Arm Triceps Extension 28 s/s
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Set 4 : 20.0x12
Dumbbell Tricep Kickback 28
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Set 4 : 20.0x12
Dumbbell Hammer Curls 35 Set 1 : 25.0x12 s/s
Set 2 : 25.0x12
Set 3 : 25.0x12
Set 4 : 25.0x12
Dumbbell Palms Up Wrist Curl Over A Bench 21
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Set 4 : 15.0x12

Remarks: skipped 2 days of workout 20th and 18th as i was busy for my interview etc shakehead.gif
TSenix2000
post May 20 2015, 05:58 PM

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QUOTE(-ccy- @ May 17 2015, 09:38 PM)
Doing shoulders and arms after chest/back is not wise choice. Especially hitting shoulder after chest will hinder your shoulder strength.

Try look up leg/push/pull. Less overlapping of muscles. And your entire workout lack of direct rear delt work. Adding few sets of facepull and reverse fly will ensure your shoulder healthy.
*
Hi ccy, you've got a point but I disagree as my chest workout are mainly isolated exercise and the form I perform in have more on triceps and lil or no shoulder involvement directly.
Not to forget my weights I put on is only 35% of my 1RM.

FYI I do my cable tuck sequence with my cable face pulls as well ! cheers !
degraw1993
post May 20 2015, 08:46 PM

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Lmao "Golden Aesthetics"
-ccy-
post May 20 2015, 08:53 PM

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QUOTE(enix2000 @ May 20 2015, 05:58 PM)
Hi ccy, you've got a point but I disagree as my chest workout are mainly isolated exercise and the form I perform in have more on triceps and lil or no shoulder involvement directly.
Not to forget my weights I put on is only 35% of my 1RM.

FYI I do my cable tuck sequence with my cable face pulls as well ! cheers !
*
Bench press and Dips will work your shoulder to a certain extent. Even cable fly/dumbbell fly will work your shoulder especially front delt. It is good to do face pull as your warm up. But doing it as main exercise is better choice and progress by adding weight too. One of the basic rule or recommendation is having at least 1.5 pull exercise for every 1 pushing exercise. Some even recommend 2:1 ratio to ensure shoulder healthy in long run. So it is better or no harm adding more pulling especially some rear delt direct work. Kyphosis is a very common problem for lifter that use too much front delt compared to rear delt. You might want to look into it before it's too late. =)

If you are using 35% of your 1RM, you might want to reset your weight to higher %. Muscle activation or some call it tearing of muscle is more effective when your working weight is around 60% or more. Working in less % will work your endurance rather than hypertrophy.
-Dan
post May 21 2015, 11:43 AM

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QUOTE(enix2000 @ May 20 2015, 09:58 AM)
Hi ccy, you've got a point but I disagree as my chest workout are mainly isolated exercise and the form I perform in have more on triceps and lil or no shoulder involvement directly.
Not to forget my weights I put on is only 35% of my 1RM.

FYI I do my cable tuck sequence with my cable face pulls as well ! cheers !
*
It is physiologically impossible to not involve your delts in a bench press or dip movement. And as others have mentioned, 35% is a good bit too low for poundages if hypertrophy is the goal.
TSenix2000
post May 22 2015, 03:43 PM

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QUOTE(-ccy- @ May 20 2015, 08:53 PM)
Bench press and Dips will work your shoulder to a certain extent. Even cable fly/dumbbell fly will work your shoulder especially front delt. It is good to do face pull as your warm up. But doing it as main exercise is better choice and progress by adding weight too. One of the basic rule or recommendation is having at least 1.5 pull exercise for every 1 pushing exercise. Some even recommend 2:1 ratio to ensure shoulder healthy in long run. So it is better or no harm adding more pulling especially some rear delt direct work. Kyphosis is a very common problem for lifter that use too much front delt compared to rear delt. You might want to look into it before it's too late. =)

If you are using 35% of your 1RM, you might want to reset your weight to higher %. Muscle activation or some call it tearing of muscle is more effective when your working weight is around 60% or more. Working in less % will work your endurance rather than hypertrophy.
*
Thanks for the tips especially on the 2:1 ratio for exercise selection.
Don't really have a fix routine to work on just some guidelines.

QUOTE(-Dan @ May 21 2015, 11:43 AM)
It is physiologically impossible to not involve your delts in a bench press or dip movement. And as others have mentioned, 35% is a good bit too low for poundages if hypertrophy is the goal.
*
Yeap gotta agree its physiologically impossible but the main thingy is the angle it hits the muscle parts.

user posted image

Remove a huge chunk of shoulder involvement to behonest..
alien9
post May 22 2015, 04:13 PM

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This is how I will construct my training if I were you.

Day 1: Chest + Arms
Day 2: Back and Shoulder (Side and Rear)
Day 3: Legs + Traps + Forearm
Repeat

Reasons why I do like this:

1. Pair big muscle group with small muscle group - If you train intense enough for your first big muscle group, you shouldn't have enough energy to train intensively for the other big muscle group.
2. Compound chest exercises use triceps - Then why not train them together in the same day, then add on biceps alongside with it.
3. Your biceps are sore for the back day - Then you will learn how to use your back to pull instead of using biceps (exhaustion method).
4. Chest exercises will always effect your front and side delts - Depending on what you do, you will train more front delts than side delts and rarely the rear delts.
5. You can put more emphasis on your side and rear delt on back days - Alongside point 1, you can properly train your side and rear delt which usually will be neglected. 3 isos exercises for rear delt should be good to prevent shoulder impingement.
6. Don't forget your traps and forearm - Train them forearm, traps and forearm like you would train your other muscle groups. Did I said forearm twice? Yeah.
7. Where's the abs? - Do when you want to do it. On your rest day perhaps?

Just my 2cent opinion from my experience of doing PHAT.

p/s: If you have flexibility for the rest day, take a rest day after your leg day. You will start fresh for your next cycle.
low yat 82
post May 25 2015, 04:58 PM

tried to b vegan, but never success :P
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guys. considering d rest period. d weight is quite OK. this is pure hyperthrophy. n i see u utilise smartly some of d major compoun moves b4 breakin down to isolates. nice.

i choose something like this though
DAY 1: CHEST N TRICEPS
DAY2: BACK N LEG
DAY 3: SHOULDER N BICEPS
DAY 4: REST
REPEAT

m curious how fast a session for u?
degraw1993
post May 25 2015, 08:57 PM

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QUOTE(low yat 82 @ May 25 2015, 04:58 PM)
guys. considering d rest period. d weight is quite OK. this is pure hyperthrophy. n i see u utilise smartly some of d major compoun moves b4 breakin down to isolates. nice.

i choose something like this though
DAY 1: CHEST N TRICEPS
DAY2: BACK N LEG
DAY 3: SHOULDER N BICEPS
DAY 4: REST
REPEAT

m curious how fast a session for u?
*
doh.gif doh.gif doh.gif doh.gif doh.gif
low yat 82
post May 25 2015, 09:42 PM

tried to b vegan, but never success :P
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QUOTE(degraw1993 @ May 25 2015, 08:57 PM)
doh.gif  doh.gif  doh.gif  doh.gif  doh.gif
*
muehehe. i dislike both. dats y lump together n call it my hate day
TSenix2000
post May 25 2015, 10:01 PM

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QUOTE(low yat 82 @ May 25 2015, 04:58 PM)
guys. considering d rest period. d weight is quite OK. this is pure hyperthrophy. n i see u utilise smartly some of d major compoun moves b4 breakin down to isolates. nice.

i choose something like this though
DAY 1: CHEST N TRICEPS
DAY2: BACK N LEG
DAY 3: SHOULDER N BICEPS
DAY 4: REST
REPEAT

m curious how fast a session for u?
*
I time my workout around 60mins below
darklight79
post May 26 2015, 09:03 AM

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Friendly advice. 6 days a week is too much. You train more frequently than me and advanced/almost elite level strength athletes like me need a lot more volume and intensity than the average trainee.

Please don't do keto.

And don't "time" your workouts. I can rest more than 5-7 mins between heavy sets.
GameFr3ak
post Jun 3 2015, 08:56 AM

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QUOTE(darklight79 @ May 26 2015, 09:03 AM)
Friendly advice. 6 days a week is too much. You train more frequently than me and advanced/almost elite level strength athletes like me need a lot more volume and intensity than the average trainee.

Please don't do keto.

And don't "time" your workouts. I can rest more than 5-7 mins between heavy sets.
*
People will learn when they're up there at their 90% 1 RM lol

 

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