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

I had my back waxed! I went for a haircut and just on a whim asked if they did it. When I asked how much they said $10, after seeing my back they upped it to $20:yelrotflmao: Before I knew it i was lying on my stomach and screaming in pain! It feels much better though, and the girls at the hairdressers got a big laugh!

Here's a funny article that sums up the experience pretty well:
 

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It's probably the way the image was sized or taken...but you look like you have the wingspan of a pterodactyl. Ever think about boxing? hahahhaha You'd KO people from across the ring :p
 
philsaigon said:
I had my back waxed! I went for a haircut and just on a whim asked if they did it. When I asked how much they said $10, after seeing my back they upped it to $20:yelrotflmao: Before I knew it i was lying on my stomach and screaming in pain! It feels much better though, and the girls at the hairdressers got a big laugh!

Here's a funny article that sums up the experience pretty well:
Click to expand...

I bought one of those home kits and my wife did it for me. It didn't really hurt as much as I expected, but I'm not very hairy, I just have a few stray hairs on my back. The bad part was I broke out all over my shoulders-I looked like a teenager or a 'roid freak LOL
 
Thur Oct 11th

Day 'a' workout 5 - NROL

All with 30 sec. rest

-superset-

Dumbell incline bench press
15 x 80 lbs
15 x 80
15 x 70

Cable seated row
15 x 62 kg
15 x 62
15 x 58

-superset-

Dumbell shoulder press
15 x 60 lbs
15 x 60
15 x 50

Wide grip lat pulldown
15 x 65 kg
15 x 65
15 x 65

-superset-

Barbell close grip bench press
15 x 42 kg
15 x 37
15 x 37

High pull
15 x 32 kg
15 x 32
15 x 32

Swiss ball crunch
3 sets of 15

Meals:

Total Cals: 3150
 
Sat Oct 13

Day 'b' workout 5

All with 90 sec rest

Squat
5 x 117 kg
5 x 117
5 x 117
5 x 117
5 x 117

Deadlift with shrug
5 x 87 kg
5 x 87
5 x 92
5 x 97
5 x 97

-superset-

Bulgarian Split Squat
5(each side) x 90 lbs
5(each side) x 100
5(each side) x 110
5(each side) x 110
5(each side) x 110

Step Up
5(each side) x 120 lbs
5(each side) x 120
5(each side) x 120
5(each side) x 120
5(each side) x 120

Reverse crunch
3 sets of 15


Notes: Pretty happy with work out, gains all around. The squats are feeling heavy, I was tight in the first 2 sets and didn't quite get parallel, the last 3 sets were pretty good though, concentrated to make sure they were paralell or as close as I could get. After the third set of Deads my grip was starting to become a serious callenge. Splits squats were good form, balance getting good, and totally felt them. After the first superset it was daunting knowing there were 4 more to go! Absolutely exhausted by the end.

Meals:

Was out all day and unable to track calories, definitely ate more than usual, guessing 3,500+ all pretty clean though, lot's of meat and veg
 
Sun Oct 14th

Day 'a' workout 6 - NROL

All with 60 sec. rest

-superset-

Dumbell incline bench press
10 x 90 lbs
10 x 90
10 x 90
10 x 90


Cable seated row
10 x 60 kg
10 x 60
10 x 60
10 x 60

-superset-

Dumbell shoulder press
10 x 70 lbs
10 x 70
10 x 70
10 x 70

Wide grip lat pulldown
10 x 75 kg
10 x 75
10 x 75
10 x 75

-superset-

Barbell close grip bench press
10 x 47 kg
10 x 47
8 x 47(f)
10 x 42

High pull
10 x 37 kg
10 x 37
10 x 37
10 x 37

Swiss ball crunch
3 sets of 15

Notes: Good workout, the gym was empty and I could really concentrate. Gains across the board and finished all sets except for failure once, missing 2 bench reps. Will have to change cable seated row as maxed out weight. Form was good on all.

Meals:

Today was a cheat day, we went for all you can eat dim sum for lunch and then VN food for dinner. No idea how many cals, but def over goal
 
Last edited:
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Mon Oct 15

Total Cals: 2950
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Tues Oct 16

Day 'b' workout 6

All with 30 sec rest

Squat
15 x 97 kg
15 x 97
15 x 97

Deadlift with shrug
15 x 72 kg
15 x 72
15 x 72

-superset-

Bulgarian Split Squat
15(each side) x 80 lbs
15(each side) x 80
15(each side) x 80

Step Up
15(each side) x 90 lbs
15(each side) x 90
15(each side) x 90

Reverse crunch
3 sets of 15


Notes: This workout just about broke me, 15 reps with 30 sec rest is just brutal. I had to cheat and take some short rests between legs on the Bulgarians and SU's. The squats were good and made sure each was parallel. Really felt them. The DL's were tough too and I think the form was starting to suffer on the final reps of each set.

Meals: Damn, another day way over my cals. Firstly I was hungry all day after the ass busting workout, then ended up out for beers with friends, first beers in about 3 weeks so I wanted a few.

Total cals: 3700 :eek:

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Wed Oct 17

Total cals: 2800
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Thurs Oct 18

Day 'a' workout 7 - NROL

All with 90 sec. rest

-superset-

Dumbell incline bench press
5 x 120 lbs
5 x 110
5 x 110
3 x 120(f)
5 x 110
5 x 110

One arm dumbell row with elbow out
5 x 60 lbs (each side)
5 x 60
5 x 60
5 x 60
5 x 60

-superset-

Dumbell shoulder press
2 x 100 lbs (f)
5 x 90
5 x 90
5 x 90
6 x 90

Wide grip lat pulldown
5 x 95 kg
5 x 95
5 x 95
5 x 95
5 x 100

-superset-

Barbell close grip bench press
5 x 52 kg
5 x 52
5 x 52
4 x 57(f)
5 x 52
4 x 57(f)

High pull
5 x 42 kg
5 x 42
5 x 42
5 x 42
5 x 42

Swiss ball crunch
3 sets of 15

Notes: First set of 120 on Incl DB's was tough so went down to two 55's. The 55's are too easy, so went back for 2 60's but just couldn't get them up there 5 times, don;t know how 10lbs could make that much difference. I wish I could go up by 5lb increments. So I threw in one extra set and really paid attention to my form to make up for it. Switched the DB row for the Seated row since I'm out of weight on the cable row. Tried for 2 50's on shoulder press, but just couldn't do more than 2, went back to two 45's and squeezed in an extra rep on the last set. The lat pulldowns are hard, but I don't really feel that much from them. I'm pretty sure the form is good. Did ad extra set of bench press to try to get the 5th rep in at 57kg, but just couldn't do it. I'll come back for it next time. I'm still not totally comfortable with my form on the high pulls, so I haven't increased the weight very much.

My weight has gone up another half kilo to 74 kg. I can see some increase in muscle:) and some fat :mad:over the last couple weeks. I've given up on keeping carbs 'moderate' cuz I don't feel that great with lowered carbs. The last 10 day I've been keeping around 40c/30p/30f
 
Thur Oct 18

Total cal: 2900
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Fri Oct 19

Total cal: 3100
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Sat Oct 20

Day 'b' workout 7 - NROL

All with 60 sec rest

Squat
10 x 102 kg
10 x 102
10 x 102
10 x 102

Deadlift with shrug
10 x 82 kg
10 x 82
10 x 77
10 x 77

-superset-

Bulgarian Split Squat
10(each side) x 100 lbs
10(each side) x 100
10(each side) x 90
10(each side) x 90 *9 reps on right side cuz i lost my balance and fell on my ass

Step Up
10(each side) x 100 lbs
10(each side) x 100
10(each side) x 100
10(each side) x 90

Reverse crunch
15 x BW
15 x 5 kg
15 x 5 kg

Notes: Squats: Left the weight the same and focused more on form. First set I felt tight and not all of them were deep enough, subsequent sets about 8 out of 10 were parallel and solid. I won't raise the weight until all reps of each set are completely parallel and good form. I also aimed to not completely straighten knees at the top, but rather go straight back down for the next rep. I did this about half the time, but forgot the other half. DL's felt solid. When I decreased the weight for the last 2 sets it felt light, next time I'll def increase. BS and SU's were good and exhausting as usual. My goal here was not to increase weight, but to adhere strictly to the 60 sec rests betwn sets and NO rest betwn legs (I had cheated on that the last couple workouts). It was freakin hard, but I did it and felt it, and felt it, and felt it. I added some weight to the crunches this time around.

Terrible dance music being played during my whole workout and I wanted to punch the DJ :boxing_smiley: ....hard

Meals: Daytime all good, but evening turned into a bit of a cheat with beers
Total cals: 3700 ?
 
CCR said:
Your lifts are impressive for someone your weight, you're doing well dude
Click to expand...

Thanks man. I found this chart the other day and compared my lifts and I'd say they are pretty much 'in line' with what's expected for my weight. I want to exceed that in the future of course. At the moment I feel my lower body is strong, I really want to make my upper body stronger though.

Weightlifting Performance Standards

tonymcclellan said:
Good luck Phil.
Click to expand...

Thanks Tony
 
NBS 4life said:
Hey man, did you get the ingrowns from your waxing?
Click to expand...

Nope, smooth as a baby's bottom. They put some oil on when they were finished, maybe that helped?

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

Sun Oct 21

Day 'a' workout 8 - NROL

All with 30 sec. rest

-superset-

Dumbell incline bench press
15 x 80 lbs
15 x 80
15 x 80

Cable seated row
15 x 60 lbs (each side)
15 x 60
15 x 60

-superset-

Dumbell shoulder press
15 x 60 lbs
14 x 60 (f)
14 x 60 (f)

Wide grip lat pulldown
15 x 65 kg
15 x 65
15 x 70

-superset-

Barbell close grip bench press
13 x 42 kg (f)
15 x 37
14 x 37 (f)

High pull
15 x 32 kg
15 x 32
15 x 37

Swiss ball crunch
3 sets of 15

Notes:

I didn't go for mmany weight increases this time. My goal was to aim for perfect form and to really pay attention to the eccentric portion of the movements which I made sure to do slowly (around 3 secs), and then a one sec pause before the concentric portion. One prob though: Screwed up and did 90 sec rests btwn sets when it should have been 30 sec :eek:

My weight continues to climb, up to around 74.5 kg

Total Cals: 2800

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Mon Oct 22

25 mins cardio

Total cals: 2700
 
Tues Oct 23

Day 'b' workout 8 - NROL

All with 90 sec rest

Squat
5 x 102 kg
5 x 102
5 x 102
5 x 92
5 x 92

Deadlift with shrug
5 x 82 kg
5 x 82
5 x 82
5 x 87
5 x 87

-superset-

Bulgarian Split Squat
5(each side) x 110 lbs
5(each side) x 110
5(each side) x 110
5(each side) x 110
5(each side) x 110

Step Up
5(each side) x 120 lbs
5(each side) x 120
5(each side) x 120
5(each side) x 120
5(each side) x 130

Reverse crunch
15 x 2.5 kg
15 x 2.5 kg
15 x 2.5 kg

Deadlift with shrug
3 x 87 kg
5 x 72

Notes: I asked the gym manager (an American guy who knows his ****) to watch my squats. He said form was good, but I was about an inch shy of parallel. Damn. Had to lower the weight a bit to get there. Well, no prob, better to get the most out of it, I'll get the weight back up soon enough I'm sure. Did an xtra 2 sets of deads cuz I still had some energy left.

Total cals: 3150


-------------------------------------------------------------------------
Wed Oct 24

Total Cals: 3060

Today was a rest day, didn't intend for the cals to be so high but was hungry all day long

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Thurs Oct 25th

Day 'a' workout 9 - NROL

All with 60 sec. rest

-superset-

Dumbell incline bench press
10 x 90 lbs
10 x 100
9 x 100 (f)
9 x 90 (f)
10 x 90

Cable seated row
10 x 60 kg
10 x 60
10 x 60
10 x 60

-superset-

Dumbell shoulder press
8 x 80 lbs (f)
8 x 80 (f)
9 x 70 (f)
9 x 70 (f)

Wide grip lat pulldown
10 x 75 kg
10 x 75
10 x 75
10 x 80

-superset-

Barbell close grip bench press
8 x 52 kg (f)
9 x 47 (f)
10 x 42
6 x 47 (f)
7 x 42 (f)

High pull
10 x 42 kg
10 x 42
10 x 37
10 x 37

Swiss ball crunch
15 x 5 kg
15 x 5
15 x 5

Notes: Damn, lots of failure... possibly because I'm paying extra attention to the eccentric portion of the movement, possibly because I suck :yelrotflmao:
 
Last edited:
Hey Phil, going through tour routine and logs, are you still bulking? still doing Cardio? Once I cut the cardio I did much better, plus witht eh Protein shakes and Creatine helped.


I noticed my biggest changes after working out for a year and during the Hyp programs, especially the Hyp II, program....I am excited to see where I go with Hyp III now, totally new workouts they I have never done before in my life...I am sore today.


If anything that is helping me is the structure of NROL....well balanced and different routines. They guys in my "work" gym do the same thing time after time, with no results, where I have shown gain, everyone at work comments how I have gained.

My goal is to look like the guy on the cover of the book.....and my wife approves! :yelrotflmao:

Best of luck phil, and good move with the back waxing...my wife shaves my back....:eek2:
 
Fri Oct 26

Total cals: 3050
-------------------------------------------------------------------------

Sat Oct 27

Day 'b' workout 9

All with 30 sec rest

Squat
15 x 92 kg
15 x 92
15 x 92

Deadlift with shrug
15 x 72 kg
15 x 72
15 x 72

-superset-

Bulgarian Split Squat
15(each side) x 80 lbs
15(each side) x 80
DNF

Step Up
15(each side) x 90 lbs
15(each side) x 90
DNF

Notes: This workout was doomed from the start. I don't know what it was, but I felt like it was going to be bad from the moment I headed to the gym. Then when I got there I was reminded that there was a fire drill scheduled for that day and that my workout would be rushed. I did the squats all completely parallel and really good form. Moving on to the DL's my energy was just gone. I did them, but the form was crap. I did 2 sets each of BS squats and SU's and had to throw in the towel. I really wanted to finish but I thought it'd be better to get some rest and do it right the next time. I'm 85% through NROL Hyp 1 and I've been hitting it pretty hard, I've really been enjoying it, but I will need that week off when I finish.

Total cals: 2800
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Sun Oct 28


Day 'a' workout 10 - NROL

All with 90 sec. rest

-superset-

Dumbell incline bench press
5 x 120 lbs
5 x 120
5 x 110
5 x 110
5 x 110

Iso lateral row (sub for cable seated row)
5 x 70 kg
5 x 70
5 x 75
5 x 80
5 x 80

-superset-

Dumbell shoulder press
5 x 90 lbs
5 x 90
5 x 90
5 x 90
5 x 90

Wide grip lat pulldown
5 x 100 kg
5 x 100
5 x 95
5 x 95
5 x 95

-superset-

Barbell close grip bench press
5 x 52 kg
5 x 52
5 x 57 (f)
5 x 52
5 x 52

High pull
5 x 47 kg
5 x 42
5 x 42
5 x 42
5 x 42

Swiss ball crunch
3 sets of 15 w/5kg

Notes: I felt back on the horse today. Workout was good. I considered trying for 130 with the incline BP, but maybe next time. I also need to remember to keep the DB's directly over the chest, I have a tendency to bring them too far forward. Having a hard time increasing on the CGBP, but form was good and I really felt it. Also seeing solid growth in the tri's. All good.

Total cals: Out with a girl all day, so couldn't really pay much attention to cals, just tried to make sure I was over MT. I'm guessing about 3,200

Oct 21 - 28 Avg cal: 2,950 28f/38c/33p

Weight: 74.5 kg
 
MellowGAman said:
Hey Phil, going through tour routine and logs, are you still bulking? still doing Cardio? Once I cut the cardio I did much better, plus witht eh Protein shakes and Creatine helped.
Click to expand...

I'm still bulking. I've been at surplus calories since July 15th and so far have gone from 69kg/152 lbs to 74.5kg/164 lbs, definitely seeing more muscle but a bit of stomach fat as well. Feeling pretty solid though. I have been going back and fourth on the cardio, I think you're right though, cut it. I have done very minimal since July and have cut it out all together lately. [/QUOTE]

MellowGAman said:
I noticed my biggest changes after working out for a year and during the Hyp programs, especially the Hyp II, program....I am excited to see where I go with Hyp III now, totally new workouts they I have never done before in my life...I am sore today.
Click to expand...
Cool, I'm looking forward to continuing on with NROL. I am winding down to the last week and a half of Hyp I. I have really enjoyed it and am looking forward to starting Hyp 2. I must say I am looking forward to a week break though, as it has been very hard work.[/QUOTE]


MellowGAman said:
If anything that is helping me is the structure of NROL....well balanced and different routines. They guys in my "work" gym do the same thing time after time, with no results
Click to expand...

I agree with you 100%, I wish I had started the program 6 months ago rather than the random BS I was doing before.

MellowGAman said:
My goal is to look like the guy on the cover of the book.....and my wife approves! :yelrotflmao:

Best of luck phil, and good move with the back waxing...my wife shaves my back....:eek2:
Click to expand...

I'd be happy with that too!! I've always had Daniel Craig, the new 007 as a target, he and I are the same age too. Thanks for the post Mgam, and I'll be checking to see your progress on Hyp 3
 
philsaigon said:
I'd be happy with that too!! I've always had Daniel Craig, the new 007 as a target, he and I are the same age too.
Click to expand...

Hi Phil, I saw Casino Royale at the cinema and couldn't help thinking that the scene where he comes out of the water was done right at the end of a bulk but later when he was getting the sh*t kicked out of him it looked like he was in the middle of a cut. Did you notice that?

I think I may look at other mens physiques too much :eek:
 
Phil, you just rock with your diet, man.

You have it flat down to a science, Baby! :)


Keep on rocken yourself........

How is everything!.........Looks as if things are well!





Best wishes to you!



Chillen
 
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