Phate's Journal

Squats
4x9

bent over row
4x9

Weighted Push ups[30lb]
2x20
1x14

Pull ups
1x9.5
1x6
2x4.5

Weighted 30 degree Sit ups
1x25[10lb]
1x20[20lb]
1x15[30lb]

Bicep Curl
4x9

Added a rep to squats and the bent over row, though on the last 2 sets on the rows i was struggling, and on the last set halfway through i struggled to bring it up half way through. Dissapointed I'm not getting stronger with the rows at a faster pace.

Weighted Push ups are improving, though now the 30lbs on my back are causing my lower back to ache a bit after i'm done with the sets. But once I stretch it goes away, worries me though, don't want to injure my back. and I am clueless as to how I will progress with weights once i am able to do 3x20.
Added a couple reps on my curls a well, had to use my back on the last reps of the last set, but meh. Not sure whether to continue raising reps until i can do 11/12 or just increase weights +20lbs now.

decent workout
 
not only do you make great comments,,,, BUT you WORK OPUT TOO!!! OMGooodness! you are the man!!

namaste
 
Deadlift
4x11

Military Press
4x9

Up right row
4x9

Chin ups
1x12
1x8
1x5
1x4

Weighted 30 degree sit ups
1x25[30lb]
1x20[20lb]
1x15[10lb]

Bicep Curl
4x9
 
Squat
4x7

Row
4x8

Weighted Push ups[40lb]
2x12
1x8

Close gripped chins
1x10
1x7
1x4
1x3

Weighted Crunches
1x25[10lb]
1x20[20lb]
1x15[30lb]

Bicep Curl
1x6[80lb]
1x4[80lb]
1x9[60lb]
1x9[60lb]

Ran for about a mile

-20+ lbs on squat
-10+ lbs on push ups, decresed reps to 12.
-20+ lb on bicep curls, only got one and half sets in..decresed it, will just go until i can do 4x12, then increase weights

This weekend sucked nutritionally speaking. I can't remember in months eating so bad in just a 3 day period. ****ing junk food. I felt like complete **** because of my diet this weekend, probably gained from this weekend alone. Stupid cheesecakes. Little set back, hopefully tommoro3 I can get back on track.
 
HEY! Phate! Good morning my dear friend.........Yes, those cheese cakes SUCK........damn them! I love them too...........BUT!........WE have alternative that is a tad healthier........

Its called: Natural Peanut Butter PIE!.........YEP.......Try me BABY! My own recipe......with healthy ingredients!.......High calorie ONLY because of the NPB......but we know that already......so.......

TWIST MY ARM......and I may give it up.......HEHEHEHEHE :rofl:

=========================================================

Dont be sad my friend.

BE strong and don limit your belief system.........Believe in yourself.

I read this article and thought of you, my friend.


An article for your to read: (Author: Terence Young)

What is a limiting belief? Do you have any? If you do, and most of us do, how can you get rid of them so that you can soar beyond and reach your goals? Read on to learn more about getting rid of the limiting beliefs that haunt and restrict us.

Limiting beliefs can be things we consciously think, such as a poor opinion of ourself or our abilities. On the other hand, they can be subconscious thoughts. Many of us had damaging words programmed into us while we were young. Often it was our parents, and they had no intention of giving us mental baggage we would eventually need to unload. For instance, if they got frustrated and called you "knucklehead" frequently, you may have a hard time overcoming the idea that you aren't very smart. The reality may be that you have an excellent IQ and ability to learn

In order to find our best life, we all need to identify and get rid of those limiting beliefs we have. One way to do this is to think about the goal we are pursuing. Maybe you are trying to succeed as a musician or artist. What happens when you say, "I am a great musician"? Does your conscious mind argue back? If so, you probably have limiting beliefs about your ability.

However, if you're trying to make it as a musician, you probably already know that you're pretty good. It just somehow feels wrong to affirm that we're good. Try lifting your evaluation of your own abilities by about 10 or 15 percent. The goal is not to become overbearing and prideful, but to gain confidence and security. Think well of yourself.

In addition to doubting our abilities, many of us have limiting beliefs about the possibility of the goal ever being in our grasp. For instance, we may feel like there is too much competition for us to ever make it in a particular field. Or maybe you have the idea that the only people who succeed are those who know influential people who can pull strings for them. This is a false notion, but makes a good excuse for not trying to reach that goal.

If you analyze your beliefs about yourself and about the goal you are pursuing, and discover limiting beliefs, what should you do? If you let them continue to drive you, you will probably never get much closer to the goal than you are now. Take some time to think about how the belief is wrecking your chances at success. Then work toward replacing limiting beliefs with positive affirmations.

For instance, if you feel like only people from rich families can succeed, remind yourself of all the successful people who came from humble beginnings. Then begin to affirm that if he can make it, so can I. If you have a limiting belief that you are not very intelligent, remind yourself of a good grade you got, or a hard test you passed. Begin to list difficult things you managed to learn. For instance, have you learned to drive a car with a standard transmission? Have you learned how to use a word processing program or cruise the internet? Then you are smarter than you think Rejoice in the fact!
==========================================================

Hey this penguin thinks your pretty cool!

panim.gif




And I want you hair looking like this after a workout (sweaty and sticky!) LOL!

YouRock_01.gif
 
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Chillen, thank you so much for posting that, it was a very good read and reminded me why I am on this journey.

And I might have to fight you for that natty pb pie..it sounds delicious !

THANK YOU!
 
If you eat artificial sweeteners..........this is REAL GOOD!



No Fat Cream Cheese (removes the sats, but leaves comparable taste)
1/2 cup of Natural Peanut Butter ( I use the Smuckers Brand)
1/2 cup of Skim Milk
1/2 cup of Splenda
Sugar Free whipped topping

They now make a Spenda version of Graham Crackers--leaving just the grains and some minor bad ingredients in the crackers.

Take one package and crush with a rolling pin in between wax paper.

Use "smart balance" butter, and warm about two tablespoons in a small sauce pan.

Put the crushed splenda graham crackers in a pie pan, and add the "smart balance" butter. Mix good, and spread evenly in the pie pan.

Mix, the NPB, Skim Milk, and Splenda real good by hand. Put in pie pan.

Top with Sugar free Whipped Cream.

The NPB is the largest calorie producer in this NPB pie. Has good fats, no sugar, and can satisify a sweetness craving.

Best wishes,

Chillen

(My Arm....hurts....;) )

yep this is true in your case:
 
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Oh man...that is going to be insanely high in calories but it sounds so good..i think that will be my cheat meal LOL
 
Deadlift
4x12

Bent over barbell row
2x12[60lb]
2x8[80lb]

Military Press
2x6[80lb]
1x9[60lb]
1x7[60lb]

Narrow Pull ups
1x10
1x8
1x5
1x4.5

Narrow Curls
3x9

Skull crushers
3x12

-need more weights for dead lift
Winter Formal is on December 5th, so i decided to do a small 2-3 week cut, lose 2-3lbs and a lil flab while keeping my workouts intense to hold unto the muscle/strength i've gained. Will resume bulk when i lose 2-3lbs.
 
Squats[100lb]
4x8

Up right row[80lb]
4x5

Weighted Push ups[60lb]
3x8

Weighted Chins[10lb]
1x6
1x6
1x5
1x4

Bicep Curl[80lb]
4x4

Weighted 30 degree situps
2x25[10lb]
1x20[20lb]

Chair Dips
2x10
1x5

This session, i focused more on higher weights and lower reps( bicep curls, up right rows, push ups, even the chins )

Going to just try and keep switching off every other session on high/low reps and high/low weights
 
Deadlift
4x12

Military press[80]
5x5

Bent over row[100]
4x4

Pull ups
1x10
1x8
1x7
1x4

Bicep curl[60]
4x10

Chair dips
2x8
1x6
1x4
 
-need more weights for dead lift
Winter Formal is on December 5th, so i decided to do a small 2-3 week cut, lose 2-3lbs and a lil flab while keeping my workouts intense to hold unto the muscle/strength i've gained. Will resume bulk when i lose 2-3lbs.

How you planning to trigger that fat loss you're looking for - diet, cardio .........or a bit of both ?
 
Heh I changed my mind and continued bulking, wont let a dance get in my way. But if i was going to do it, it would be just being in a slight deficit, no cardio.
 
Squats
4x10
went deeper than i usually did, felt it good.

upright row[60lb]
4x10

weighted push ups[70lb]
1x10
1x6
1x5

Need to find an alternative to this, my lower back is starting to hurt with all that weight on my back and it is increasingly difficult to keep my back straight.

Chair dips
2x8
1x6
1x4

Narrow curls
4x10
 
Deadlift
4x12

bent over row[80]
3x10
1x6

military press[60]
4x10

Pull ups
1x8
1x6
1x5
1x3

Weighted crunches[30lb]
3x25

bicep curl
4x11

Notes
- I didn't get too eat a pre-workout consisting of complex carbs, maybe thats why i did worse on pullups, had relatives over and for lunch had 2 fish fillets, then 4 and half hours later did my routine.
- But I'm still starting to get the feeling that I'm starting to plateu. Its been 2 months that i've been doing fbw's and i'm not sure whether to try and find a way to do a split, or whether just keep doing what i'm doing to where one session i focus on strength ( low rep ), another on size ( high rep ). So yea, advice would be appreciated.
 
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You know my standpoint on splits.

The advantage of doing a fifferent split is that you can get more volume with less frquency which can trick your body into pushing through the plateu.

I havent ever really had outstanding results through FBW
 
I just don't know how to re arrange my workouts to where i can do a split.

Any ideas on how i can create a split using my current routine?
I don't think I can do an upper/lower because I havemore upper exercises.
 
Well you could split your exercises into upper and lower then add some in.

Some lower Body exercises that come to mind are

Squats

Pistol Squats

Lunges

Dumbell Calf Raises

Stiff Legged

Deadlifts

Step ups

Good Mornings

Some upper body ones are

Your weight pushups

Pushup variations like diamond and wide grip pushups

Upright rows

Deadlifts

Bent Over rows

Chinups

Shrugs

Miliatary press etc etc.

I reckon you could easily do a split.

P.s. Is your quick reply box real small?
 
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