The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!

[Venom]

Tuesday feb 17

morning: chest / back hypertrophy

4 sets flat dumbbell bench (100, 100, 90, 85) w/ unilateral pull-down (3 plates aside)
4 sets incline barbell bench (165) w/ seated row machine dead lifts (4 plates aside)
4 sets pec dec flys w/ seated cable rows
4 sets smith machine rack rows w/ push-ups

in and out in 1 hour

Night: occluded thighs w/ arms heavy

3 sets occluded feet elevated squats (95 lbs)
3 sets alternating dumbbell (65, 70, 60s) w/ supine grip tricep press downs
3 sets occluded stiff leg deads (95 lbs)
3 sets preacher curl machine (maxed out) w/ french press (90, 95, 100)
3 sets standing calve occluded w/ standing reverse calve
3 sets seated wrist curls (100) w/ reverse barbell wrist (65) w/ farmers walk (110s)

In and out in 1 hour.

Right now I am keeping most of my workouts around 1 hour. The only exception is the heavy or hyper leg/dead lift days. Those days take as long as it takes...sometimes 2-3 hours.


I feel GREAT right now. I am focused on making some huge changes in this next month.

[Venom]

Feb 18 wed

Delts/traps hyper - 50 mins

4 sets dumbbell press (80s, 80s, 70, 70s)
4 sets barbell upright row (95, 95, 95, 75)
3 sets seated side laterals (25s and 15 lb dumbbells)
5 sets reverse pec dec flys
3 sets shrug machine
3 sets behind back shrugs w/ plate shrugs
3 sets seated shoulder press machine - 3 plates aside

Extremely effective workout. My delts were very pre-fatigued from previous day...I don't mind this for hyper day, but am concerned with heavy day. So I am thinking of modifications to make with my split...

[NutMeg]

Originally Posted by Venom

Like today I just trained once at night. Which technically means I did not train for 24 hours...that is a lot for me!

omg, slacker


I'm just kidding, how are you doing with your big bad almost Doctor self?

I would love to hear more about the program you're in there

[Venom]

There she is! I saw you lurking/posting again! Always good to see you, meg!

Things are going phenominal for me. I tapered for about 3 weeks. And I feel great. I am making some mods to my diet and program that are working really well. My energy is great, and I am getting really good results...it's coming together.

I'll post my split up shortly. I actually posted it a few pages back, but I have made some modifications since, so I'll update it, again.

I really want to get a leg workout in tonight, but I got an exam tomorrow, so we'll see...going to be angry if I can't train.

Anyway, what is up with yourself these days?

[Venom]

thighs heavy, arms occluded - had to do a few things here cause short on time

feet elevated squats - first time really heavy so slowly working up, cause not sure what i can do. will do more next time - 315 *6, 335 *6, 355 *6
occluded alternate curls w/ tricep press downs 3 sets
horizontal leg press machine maxed out 3 sets * 6 reps per
3 sets heavy standing calve raises
4 sets occluded lunges w/ occluded dumbbell hamstring curls - brutal pump
2 sets seated calve raises, 2 sets reverse seated calve
deads power - 225 5 reps *3 sets. Stop and go on each rep, as fast as possible each rep
3 sets occluded preacher curl machine w/ behind back dips

[Venom]

Upper power - 30-40 % 1 rm, giant sets, < 1 min rest

4 sets bent over rows (95 lbs) w/ clap push-ups w/ twisting sit-ups w/ plate upright rows w/ hyperextension
4 sets alternate dumbbells curls (25s) w/ tricep pressdowns w/ dips w/ decline sit ups w/ plate hammer curls w/ behind back wrist
4 sets seated dumbbell press w/ dumbbell deads w/ dumbbell shrugs (use same 40 lb dumbbell) w/ t-bar rows (2 plates) w/ close grip pull-ups

45 mins. Proud of myself cause i only got 4 hours sleep last night, took a 3 hour nap, woke up for an hour, then had less than an hour before gym closed but still trained. Key is, a 30 minute workout can make all the difference. So don't just skip cause you can't get your perfect workout.

[will-work4andro]

Originally Posted by Venom

Upper power - 30-40 % 1 rm, giant sets, < 1 min rest

4 sets bent over rows (95 lbs) w/ clap push-ups w/ twisting sit-ups w/ plate upright rows w/ hyperextension
4 sets alternate dumbbells curls (25s) w/ tricep pressdowns w/ dips w/ decline sit ups w/ plate hammer curls w/ behind back wrist
4 sets seated dumbbell press w/ dumbbell deads w/ dumbbell shrugs (use same 40 lb dumbbell) w/ t-bar rows (2 plates) w/ close grip pull-ups

45 mins. Proud of myself cause i only got 4 hours sleep last night, took a 3 hour nap, woke up for an hour, then had less than an hour before gym closed but still trained. Key is, a 30 minute workout can make all the difference. So don't just skip cause you can't get your perfect workout.

wow...now that's drive...that's what it takes man...yeah too often i hear people say, well i'm not going in today, because i won't be able to give it my all...that's garbage...train everyday...NO EXCUSES...great work Gabe

[Venom]

thanks, buddy!!!

Cardio saturday, 2-22

20 15 second sprints on bike, 30 mins low intensity on elliptical, abs.

[Venom]

Sun Feb 23

Back/chest heavy - I have to make split adjustment because I was still sore, and my performance suffered. Lifts were way down. Also, I felt a twinge in my pecs during dumbbell bench w/ 120s, so immediately stopped and did pushups rest of workout. It's the smart thing to do, though it sucks.

3 sets unilateral pull down machine 4 plates aside
3 sets venom rows w/ single dumbbell deads
3 sets close grip lat pull-downs 220
3 sets feet elevated rows to chin on pull-down machine
3 sets t-bar rows 5 plates

- 1 Hour

I could not lift as heavy as normal cause split error, but I feel great and got a great workout, still. As a bodybuilder, that's the most important thing.

[Venom]

Night session

Occluded thighs arms hyper - incredibly effective workout. This is a gem I added to my new split, inspired by Jeremy. Working fantastic, so far.

3 sets alternating dumbbells (50, 40, 40) w/ incline dumbbell curls (35, 30, 25)
3 sets occluded horizontal leg press
3 sets supine grip tricep press downs w/ seated tricep press downs
3 sets occluded leg extensions w/ hamstring curls
3 sets french dumbbell press (80s, 70s) w/ preacher curl machine
3 sets incline calve raise machine occluded
3 sets behind back wrist curls (135) w/ dumbbell hamers (40s) w/ seated reverse wrist w/ farmers walk (80s)

- Around 1 hr. High density session; I was moving fast.

GREAT workout.