vivalasvegans Posted November 11, 2008 Share Posted November 11, 2008 Excellent biceps poses! Link to comment Share on other sites More sharing options...
Crystal Posted November 11, 2008 Share Posted November 11, 2008 http://www.youtube.com/watch?v=_mZ1wgicRZc Link to comment Share on other sites More sharing options...
phillipeb Posted November 11, 2008 Author Share Posted November 11, 2008 hahahahah!!!! that is awesome had forgotten about that. Link to comment Share on other sites More sharing options...
Crystal Posted November 11, 2008 Share Posted November 11, 2008 Glad you like it, hope the music is okay, I don't have a lot of dance music in my selection . I think it looks awesome! Link to comment Share on other sites More sharing options...
phillipeb Posted November 11, 2008 Author Share Posted November 11, 2008 I love the song. I call that 8 bit electro. Which is definitely my tastes in music. thanks for putting it together proper like. Whens the next time you want to work out? Perhaps i can come to your gym next week? Preview my future refuge away from home. Link to comment Share on other sites More sharing options...
robert Posted November 11, 2008 Share Posted November 11, 2008 Dude, we are soooooo going out dancing when I get out there for a visit!!! Link to comment Share on other sites More sharing options...
Crystal Posted November 13, 2008 Share Posted November 13, 2008 Hey Phil, why is your log slipping down the page??? Link to comment Share on other sites More sharing options...
Im Your Man Posted November 13, 2008 Share Posted November 13, 2008 ahah that video was so cool !!! Link to comment Share on other sites More sharing options...
HCPinGviini Posted November 13, 2008 Share Posted November 13, 2008 ahah that video was so cool !!!Yeah! Link to comment Share on other sites More sharing options...
phillipeb Posted November 13, 2008 Author Share Posted November 13, 2008 lol since srgt crystal is calling me out ill update. Wednesday I did a new type of workout. I am going to be trading on and off weeks in order to max out the life of my workout plan. This week was the introduction to the 3-4rep,3 sets at 85 percent max weight. I am not going to lie, i dont really feel sore or that i had an amazing workout so im unsure how long this is going to last. Bench press:3x3-115-120lbs front cable pulldown3setsx4reps 80lbs upper chest machine:3x4 125lbs shoulder press:3x4 80lbs single arm bent over rows3x4 45-50lbs (last set 50 lbs) Link to comment Share on other sites More sharing options...
Crystal Posted November 14, 2008 Share Posted November 14, 2008 lol since srgt crystal is calling me out ill update.http://www.getsmile.com/emoticons/heroes-smileys-64589/soldier.gif Link to comment Share on other sites More sharing options...
phillipeb Posted November 14, 2008 Author Share Posted November 14, 2008 lol since srgt crystal is calling me out ill update.http://www.getsmile.com/emoticons/heroes-smileys-64589/soldier.gif achem. speaking of which yours has not been updated since august....hmmm suspicious. Link to comment Share on other sites More sharing options...
Crystal Posted November 14, 2008 Share Posted November 14, 2008 Ya, my old log hasn't been updated since August 2007! My new one was updated today Link to comment Share on other sites More sharing options...
phillipeb Posted November 14, 2008 Author Share Posted November 14, 2008 damn foiled again Link to comment Share on other sites More sharing options...
Crystal Posted November 17, 2008 Share Posted November 17, 2008 See ya Wednesday (muhahahaaa!) Link to comment Share on other sites More sharing options...
phillipeb Posted November 17, 2008 Author Share Posted November 17, 2008 Alight i forgot to update for saturdays workout. I am doing the three sets of 3-4 max weight dont really feel much different. So i am going to be doing 4-5 sets at 3-4 reps instead on those off weeks as well as some cardio. Cardio:I have avoided this like hte plague but ill be damned if i am going to get fat again. So in that spirit i will be adding 15-30 minutes of stairclimber or hill sprints to the program on my down days. Link to comment Share on other sites More sharing options...
phillipeb Posted November 20, 2008 Author Share Posted November 20, 2008 (edited) Monday was leg day. Did 3x12 with 60lbs of squats did 3x12 with barbell of front squats did 3x12 of single dumbbell leg raises My friend was tired who i work out with so i used that as an excuse not to do straight leg deadlifts. Ill have to go extra hard next time. I think this is getting too light for me. Next work out im going to 70lbs and front squats to 60 lbs. Edited November 20, 2008 by phillipeb Link to comment Share on other sites More sharing options...
phillipeb Posted November 20, 2008 Author Share Posted November 20, 2008 Tuesday was my first cardio day. I did the elliptical for 25 minutes at a high setting and burned almost 600 calories. Needless to say i was famished when i stopped so i ate about three hundred calories. Link to comment Share on other sites More sharing options...
phillipeb Posted November 20, 2008 Author Share Posted November 20, 2008 Wednesday: I worked out with Crystal. and as usual she is a task master. Even though i did not feel like i was working harder and actually secretly thought that it was not as good as my workout it did indeed kick my ass moreso than my normal workout. I am seriously considering adding the benchpress with the barbell to my workout soon instead of dumbbells. I think it was the pushups afterwards that kicked my ass. benchpress 1x12 barbell1x12 ?1x12 ? heavier1x10 ?1x8 90lbs pushups:7reps6reps7reps close grip benchpress1x12 barbell1x12? 1x12?1x10? Dumbbell hammer curls 1x3 with 251x5 with 203x12 with 15lbs my arms were so sore after this. woot woot. Link to comment Share on other sites More sharing options...
Crystal Posted November 21, 2008 Share Posted November 21, 2008 Even though i did not feel like i was working harder and actually secretly thought that it was not as good as my workout . . . Hey, if you ever want to go harder, we can always go harder muhahahaaa! Anyway, we ended on 95 pounds on the BP, not 90, and the weight increments were: bar-65-75-85-then end on 95 pounds . Link to comment Share on other sites More sharing options...
phillipeb Posted November 21, 2008 Author Share Posted November 21, 2008 It is all in perception. I thought i would practice pushups for the coming weeks challenge. I couldnt do one pushup my chest gave out. that is a great sign! So whats the plan for next weeks competition...er....workout Link to comment Share on other sites More sharing options...
Crystal Posted November 21, 2008 Share Posted November 21, 2008 We should meet Monday at the U for a squat and push-up day Link to comment Share on other sites More sharing options...
phillipeb Posted November 21, 2008 Author Share Posted November 21, 2008 While i am down for that i also wanted to meet up with you on the third day of training. we have done squat and chest i wanted to see what you did for back. so perhaps two workouts next week? Also I am planning to have my birthday party on January 3rd at one of the rock climbing places(either rockreation or monumentum) so if your down you can ride up with me or meet me there. as far as i know i have 5 people who are coming and a vegan cake! woot woot. Link to comment Share on other sites More sharing options...
Crystal Posted November 23, 2008 Share Posted November 23, 2008 Okay, lets just meet up Wednesday for a good deadlift session? I can't go too heavy on these lately, but I can show you good form and they are the BEST workout for back! We'll also do some lats, maybe shoulder press, and some shrugs of course . Sound good? As for your b-day, if there is cake and climbing you couldn't keep me away! Link to comment Share on other sites More sharing options...
dontxhide Posted February 11, 2009 Share Posted February 11, 2009 Where you at? I haven't seen nor heard from you in a while. Perhaps because I dropped off the face of this earth. I got some kettlebells for Christmas. Once my shoulders are healed (probably springish) we should go out and test em Link to comment Share on other sites More sharing options...
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