Phil's don't talk about it, DO IT! journal

[philsaigon]

Fri Feb 8

NROL Hyp 3 / B - Workout 2

120 sec rest

Tempo: 3-0-X

Heels raised backsquat one and a quarter style
4 x 60 kg
4 x 80
4 x 80
4 x 90
4 x 90
4 x 80

-superset-

Bulgarian split deadlift
4 (each side) x 60 kg
4 x 70
4 x 70
4 x 70
4 x 70
4 x 70

Split good morning
4 (each side) x 50 kg
4 x 50
4 x 50
4 x 50
4 x 50
4 x 50

Woodchop
15 (each side) x 13 kg
15 x 16
15 x 19

Notes: I love the low reps. I'm not sure if it's just my imagination but I really feel like since starting hyp 3 I can feel the muscles growing more than ever. I've been eating more than the last round of bulking to see if I gain more. Of course, I'll keep an eye on the fat but building the muscle is first priority now. I haven't been able to check my weight in about 2 weeks cuz the scale at my gym is being repaired.

Currently bulking

Total cals: 3,250

And I found a new cook...

 

[philsaigon]

Sun Feb 10

NROL Hyp 3 / A - Workout 2

90 sec rest

Tempo: 3-0-1

-superset-

Bentover barbell row
8 x 50 kg
8 x 50
8 x 50
8 x 55
8 x 55

Barbell incline bench press
8 x 45 kg
8 x 45
8 x 45
8 x 45
8 x 45

-superset-

Mixed grip chinup
12 x 19 kg (assist)
12 x 19 kg (assist)
12 x 26 kg (assist)
12 x 26 kg (assist)
12 x 26 kg (assist)

Barbell push press
8 x 45 kg
8 x 45
8 x 45
8 x 45
8 x 45

Dip
12 x 26 kg (assist)
12 x 19 kg (assist)
12 x 19 kg (assist)
12 x 19 kg (assist)
12 x 19 kg (assist)

Dumbell clean
--

Swiss ball crunch
15 x bw
15 x bw
15 x bw

Notes: I skipped the dumbell cleans until I figure out or have someone show me ho to do them right.

Total cals: 3,050

All the stores are out of the best peanut butter in the world(and natural to boot)

so I've been forced to eat regular pb this week

 

[philsaigon]

Here's a recent pic update taken in January after finishing Nrol Hyp 2. I'm continuing bulking on Hyp 3.

 

[flyinfree]

wow. um... you have enhanced you journal as you've gon along eh! trying to seel the thing with pretty girls so sooo swanky! I like it.

yer looking good too, unbelievable how much you have changed really.

great work.
thanks for the seperate post to bring me here to see.

your regimen is consistent tooo. I want to visit- teletransportation may come thru any day now.

Sweat Daily!
FF

 

[[Focus]]

You aren't asian at all. I feel so mislead.

Nice progress, though.

 

[Big_Idiot]

First time iv look at your journal phil, Looking good and quite interesting. Keep it up man

 

[philsaigon]

Tues Feb 12

NROL Hyp 3 / B - Workout 3

60 sec rest

Tempo: 3-0-1

Heels raised backsquat one and a quarter style
12 x 50 kg
12 x 50
12 x 50
12 x 50

-superset-

Bulgarian split deadlift
12 (each side) x 40 kg
12 x 40
12 x 35
12 x 35

Split good morning
12 (each side) x 40 kg
12 x 35
12 x 30
12 x 25

Woodchop
-----

Notes:No time for chopping wood because gym was closing early

Currently bulking

Total cals: 4,200 Biggest eating day in ages!

-----------------------------------------------------------------------

Wed Feb 13

Total cals: 3,200

Next year I want to judge the local bikini contest!

 

[philsaigon]

Thurs Feb 14

NROL Hyp 3 / A - Workout 4

120 sec rest

Tempo: 3-0-X

-superset-

Bentover barbell row
4 x 65 kg
4 x 70
4 x 65
4 x 65
4 x 65
4 x 65

Barbell incline bench press
4 x 55 kg
4 x 55
4 x 55
4 x 50
4 x 50
4 x 50

-superset-

Mixed grip chinup
4 x bw
4 x bw
4 x bw
4 x bw
4 x bw
4 x bw

Barbell push press
4 x 50 kg
4 x 50
4 x 55
4 x 50
4 x 50
4 x 50

Dip
--

Dumbell clean
--

Swiss ball crunch
15 x bw
15 x bw
15 x bw

Notes:

Total cals: 3,250

------------------------------------------------------------------------

Fri Feb 15

Total cals:3,000
------------------------------------------------------------------------

Sat Feb 16

NROL Hyp 3 / B - Workout 4

90 sec rest

Tempo: 3-0-1

Heels raised backsquat one and a quarter style
8 x 55 kg
8 x 60
8 x 60
8 x 65
8 x 65

-superset-

Bulgarian split deadlift
8 (each side) x 55 kg
8 x 55
8 x 50
8 x 50
8 x 45

Split good morning
8 (each side) x 40 kg
8 x 40
8 x 40
8 x 40
8 x 45

Woodchop
15 (each side) x 16 kg
15 x 19
15 x 19

Notes:

Total cals:3,200

Currently bulking
--------------------------------------------------------------------------
Sun Feb 17

NROL Hyp 3 / A - Workout 5

60 sec rest

Tempo: 3-0-1

-superset-

Bentover barbell row
12 x 40 kg
12 x 45
12 x 50
12 x 50

Barbell incline bench press
12 x 45 kg
10 x 45 (f)
12 x 40
12 x 35

-superset-

Mixed grip chinup
12 x 33 kg (assist)
12 x 33
12 x 33
12 x 33

Barbell push press
12 x 30 kg
12 x 30
12 x 35
12 x 30

Dip
12 x 33 kg (assist)
12 x 33
12 x 26
12 x 33

Dumbell clean
12 x 30 lb
12 x 40
12 x 40
12 x 40

Swiss ball crunch
15 x 2.5
15 x bw
15 x 2.5

Notes:Post workout meal:

Total cals: 3,600

 

[Chillen]

Phil it has been quite a few weeks since you posted.

I miss ya on the forum, man!

Hope things are well!

Best wishes

Chillen

 

[philsaigon]

Hey Chillen, appreciate the thought.

I've been meaning to post again for a while now, but there's been a lot going on in my life. I've spent the last month or so doing some real soul searching about the direction I want to go in some areas of my life. I also had a pregnancy scare with my girlfriend which had me really mentally exhausted for a couple weeks. All seems to be smoothing out again and getting back to normal.

I didn't miss a single workout, I just didn't have the motivation to keep updating my journal. I Finished all of NROL Hypertrophy 3. I am now back to Hyp 1 and about halfway through it for the 2nd time. I have't been counting calories or logging them in Fitday, but I am eating healthy and seem to be doing pretty well with amounts/macros intuitively. My results have been ok, though I haven't gained much recently, so I'm going try eating a bit more.

I'm going to start posting again, but not really sure if I'm going to continue updating the journal. Here's an update photo from last week:

 

[Chillen]

Hey Chillen, appreciate the thought.

I've been meaning to post again for a while now, but there's been a lot going on in my life. I've spent the last month or so doing some real soul searching about the direction I want to go in some areas of my life. I also had a pregnancy scare with my girlfriend which had me really mentally exhausted for a couple weeks. All seems to be smoothing out again and getting back to normal.

Its great to hear from you, man!

I hope your soul searching has been very productive and fruitful for you.

I didn't miss a single workout, I just didn't have the motivation to keep updating my journal. I Finished all of NROL Hypertrophy 3. I am now back to Hyp 1 and about halfway through it for the 2nd time. I have't been counting calories or logging them in Fitday, but I am eating healthy and seem to be doing pretty well with amounts/macros intuitively. My results have been ok, though I haven't gained much recently, so I'm going try eating a bit more.

You are tough, Phil, to be able to stay on top of your training and diet, with the other personal complications in your life: ROCK ON! Phil. You have a very strong root, and your branches feed your soul.

I'm going to start posting again, but not really sure if I'm going to continue updating the journal. Here's an update photo from last week:

I dont keep a diet and training journal, "necessarily" on the forum either. But this is largely due to the fact I keep rather intense personal weight training journal and a diet journal regularly, and would take far too much time to do both.

If you could just post once in while to let us know "how its hanging" this would be great!

DUDE! You look pretty damn good! Where are you in that pic at the pool? That is flat beautiful.

GOOD TO HEAR FROM YOU!


Best regards,


Chillen