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

CCR said:
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:
Click to expand...


LOL.....> :) Phil thats a classic out of context post....
 
Tues Oct 30

Day 'b' workout 10 - NROL

All with 60 sec rest

Squat
10 x 92 kg
10 x 92
10 x 92
10 x 92

Deadlift with shrug
10 x 82 kg
10 x 82
10 x 72
10 x 72

-superset-

Bulgarian Split Squat
10(each side) x 70 lbs
10(each side) x 80
10(each side) x 90
10(each side) x 80

Step Up
10(each side) x 80 lbs
10(each side) x 90
10(each side) x 90
10(each side) x 90

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

Notes: After my disaster of a work out last time on lower body, my goal was just to finish everything with good form and to adhere to the 60 sec rest. I lowered the weight a bit, which I didn't feel particularly good about, but otherwise a good, hard workout. Next time I'll get the weight back up.

Total cals: 3,540 I was crazy hungry all day, not sure why

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

Wed Oct 31

Total cals: 3,300
Again, feeling increased appetite

----------------------------------------------------------------------
 
CCR said:
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?
Click to expand...

I remember the scene where he comes out of the water, I could see for sure he may have been coming off a bulk. I don't really remember the other scene, I've got the movie on my computer, so I'll have to watch that part again and see.

CCR said:
I think I may look at other mens physiques too much :eek:
Click to expand...

You may want to discuss this with a shrink!:yelrotflmao: Nah, I think we're probably all guilty of looking at other mens physiques to compare with our own.

The thing about Daniel Craig is that one day about a year ago there was this group of girls at work and they were all gathered around this magazine. They were looking at this picture of him and saying how hot his body was. I said to myself right then and there "I've got to get back into shape" and I joined the gym the very next day. That was a huge motivation for me. Plus I thought this guy's the same age as me, if he can do it I can do it. I'm still working on it, but I'm getting there.
 
Thurs Nov 1

Day 'a' workout 11 - NROL

All with 30 sec. rest

-superset-

Dumbell incline bench press
15 x 80 lbs
15 x 90
15 x 80

Cable seated row
15 x 62 lbs
15 x 62
15 x 62

-superset-

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

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

-superset-

Barbell close grip bench press
15 x 42 kg
15 x 37
15 x 37 spotter helped on last rep

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

Swiss ball crunch
3 sets of 15 w/5 kg plate

Notes: Gains on almost everything today. BUT screwed up and did 90 sec rests though, don't know what I was thinking. It's always when I'm meeting a girl afterwards and I get preoccupied. I've got to get this crap out of my head before the workout. Still a very fatiguing session and felt it afterwards.

Weight gain continues, my weight is up to around 75 kg which makes a solid 6 kgs / 13.25 lbs in 3 months

Total Cals: 3,200 Cheat day today. Been craving Indian, so we went to an all you can eat Indian this afternoon and then VN food for dinner. Everything was pretty healthy though chicken, veg,rice, heavy on the carbs though. and a few fried things which left me feeling kinda queasy
 
Fri Nov 2

Total cals: 3150

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

Sat Nov 3

Day 'b' workout 11 - NROL

All with 90 sec rest

Deadlift with shrug
5 x 72 kg
1 x 82
1 x 87
1 x 92
2 x 102
1 x 107
1 x 112 kg / 247 lbs 1RM
5 x 92
5 x 97
4 x 92 (f)

Squat
5 x 92 kg
5 x 102
5 x 102
5 x 97
5 x 97


-superset-

Bulgarian Split Squat
5(each side) x 110 lbs
5(each side) x 120
5(each side) x 120
5(each side) x 110
5(each side) x 110

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

Reverse crunch
3 sets of 15 w/5kg


Notes: Did my DL's before squats in order to get my 1RM. Good workout.

Meals: 3340 I think I've been going a little overboard on the cals lately
 
Have a good time on you vacation, Phil! Come back and tell us about it when you return, man.


:)



Best wishes to you



Chillen
 
Chillen said:
Have a good time on you vacation, Phil! Come back and tell us about it when you return, man
Click to expand...

Thanks, Chillen. I'm really looking forward to it. It'll be my first time back home in 2 years. I'm bringing my laptop with me though, so in terms of the forum I'm not going anywhere!

tonymcclellan said:
Lightbulb added. Good luck.
Click to expand...

Thanks Tony.

CCR said:
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?
Click to expand...

Ccr, I just watched those scenes again and I think you're right. I really want to get my shoulders and chest to look like those damnit!
 
Sun Nov 4

Day 'a' workout 12 - NROL

All with 60 sec. rest

-superset-

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

Iso lateral row (sub for cable seated row)
10 x 70 kg
10 x 70
10 x 60
10 x 65

-superset-

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

Wide grip lat pulldown
10 x 80 kg
10 x 80
10 x 80
10 x 70

-superset-

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


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

Swiss ball crunch
15 x 5 kg
15 x 5
15 x 7.5

Notes: Good workout. More failures than I wanted though. This was officially my last NROL HYP 1 A workout, but I'm going to do an extra one on Thurs anyway :)

Total cals: 3,010

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

Mon Nov 5

Total cals: 2,900
 
It is such a reward to have a woman running her hands over your body and telling you how much she likes it...one of the many reminders that all the sweat is worth it.
 
Tues Nov 6

Whoo hoo did it, the 24th and final official Hyp I workout!! Didn't miss a single one and now I'm ready for a break big time!

Day 'b' workout 12

All with 30 sec rest

Squat
15 x 82 kg
15 x 82
15 x 82

Deadlift with shrug
15 x 72 kg
10 x 72 (f)
15 x 62

-superset-

Bulgarian Split Squat
15(each side) x 80 lbs
15(each side) x 70
15(each side) x 60

Step Up
15(each side) x 80 lbs
15(each side) x 70
15(each side) x 60

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

Notes: The numbers are not great...I think I've hit overtraining . I'vecome to hate the 15 rep lower body days cuz they are simply brutal.

Total cals: 3250

Me doing my squats:
 

Attachments

  • S6300069.jpg
    S6300069.jpg
    35 KB · Views: 41
  • S6300070.jpg
    S6300070.jpg
    35.2 KB · Views: 48
Hey phil congrats on all the progress and making it through Hypertrophy I! I actually got NROL yesterday and am probably going to start the program you just finished. what did you think of it?
 
amp89 said:
Hey phil congrats on all the progress and making it through Hypertrophy I! I actually got NROL yesterday and am probably going to start the program you just finished. what did you think of it?
Click to expand...

Hey Amp thanlks. I really er ehm, 'enjoyed' NROL. I will give you a more detailed opinion in a couple of days as I'm just getting ready to head to the airport.
 
I'm all prepared for the long ass flight from Saigon to Chicago. I've got my carry on bag loaded up with protien, carbs and faaaat. Will have a 12 hr layover in Tokyo but luckily meeting up with a friend who lives there so we'll be getting some sushi. I'm excited to go home for a whole month, I haven't been back to the states in 2 years. I was in crap shape last time, so my family and friends should be surprised. I'm slightly worried about all the food temptations like Chicago pizza, but I'm sure I'll mostly be strong. Hoping to do some workouts as well.

I have just finished NROL Hyp 1 and got fresh body fat measurements etc. I'll be posting a full update on my bulking progress and maybe some pics in a few days when I'm over the jetlag!
 
Sun Nov 18

I've been in the States for a week and between all the travel and catching up with family, I haven't had much time to log in. I took a one week break which I was due for and felt really good. Yesterday, however, I was itching to get back to it. I found a local gym(here in Florida) that had a squat rack and a good set up for just $5/day. Since my scedule is still up in the air I didn't want to begin Hyp 2 yet, so I just did 2 extra days of Hyp 1. I'm off to Chicago tomorrow and I'll stay there for about 3 weeks. If I can find a good gym I'll go ahead and start Hyp 2.
 
Sun Nov 18

I'm reasonably happy with my bulking progress so far. I had my bodyfat tested at the gym by the same person with the same calipers at the start and when finishing hyp 1. Here are the results so far:

July 15th increased calories from 2150 -----> 2650, full bdy wkt, cut cardio down, Begin weight 69kg / 152 lbs, body fat 15.5%

Sept 11th started NROL break-in, upped calories a bit, weight 72kg / 160lbs, bodyfat ?

Sept 21 started NROL Hyp 1

Oct raised calories to around 3,000, cut cardio compltely

Nov 6th completed hyp 1, end weight 75.5 kg / 166lbs, end bodyfat 17.8%

Nov 18th 168 lbs (using different scale)

Total weight gain July 15th - Nov 6th: 6.5kg / 14lbs
Total Body fat gain: 2.3%
 
Sun Nov 18

Here's a few updated bulking progress pics. I've put on a bit of weight in the gut, really want the get the shoulders and arms bigger. I didn't take any lower body, but I've seen progress in the legs.
 

Attachments

  • S6300150.jpg
    S6300150.jpg
    38.1 KB · Views: 56
  • S6300157.jpg
    S6300157.jpg
    32 KB · Views: 90
  • S6300161.jpg
    S6300161.jpg
    22.2 KB · Views: 75
  • S6300180.jpg
    S6300180.jpg
    20.1 KB · Views: 66
philsaigon said:
Sun Nov 18

I've been in the States for a week and between all the travel and catching up with family, I haven't had much time to log in. I took a one week break which I was due for and felt really good. Yesterday, however, I was itching to get back to it. I found a local gym(here in Florida) that had a squat rack and a good set up for just $5/day. Since my scedule is still up in the air I didn't want to begin Hyp 2 yet, so I just did 2 extra days of Hyp 1. I'm off to Chicago tomorrow and I'll stay there for about 3 weeks. If I can find a good gym I'll go ahead and start Hyp 2.
Click to expand...

Have fun Phil! Enjoy your time with family and friends.

You are strong my friend.......and from this a goal winner.

RESPECT to you, my friend.


Have a good time in Chicago.


Chillen
 
You must log in or register to reply here.
Back
Top