phill - puritysourcelabs athlete diary log

[Phill]

Starting a new push pull legs routine today

 

[Phill]

Monday again. Time for push day. Have a solid week, y'all.

 

[Phill]

push day

 

[Phill]

 

[Phill]

I know it is not something people use a lot, but chicken hearts smack, they are fire.

 

[Poppy]

Gizzards hearts and livers…heck yeah

 

[Ripgut]

Yes I've made a couple of posts of my chicken gizzards and hearts and the protein within.... DELICIOUS

 

[Phill]

push day

CHEST
Incline Hammer Strength Bench Press – 5 x 12-10-10-8 Reps
Incline Flies on Preacher Bench – 3 x 12 Reps
Hammer Strength Wide Chest – 4 x 10-8-8-6 Reps
Cable Crossover – 4 x 12 Reps


SHOULDERS
Seated Glass Dumbbell Lateral Raise – 3 x 10 Reps
Lying Cable Upright Row – 3 x 10 Reps
EZ Bar Front Raise – 3 x 10 Reps


TRICEPS
Overhead Cable Pulley Triceps Extension – 4 x 12-12-10-10 Reps
Wide Grip EZ Bar Handle Triceps Pushdowns – 4 x 12-12-10-10 Reps


Rest 120 seconds between sets

 

[Phill]

that's how it's work

 

[Phill]

Let's start the new week

 

[Phill]

 

[Phill]

 

[Phill]

 

[Phill]

 

[Phill]

 

[Phill]

 

[Phill]

2 kg of diaphragm.

 

[Phill]

I wish you all a good start to the new year, just like I had.

 

[Phill]

NEW PROTOCOL:



DAY 1 — CHEST + BACK SUPERSETS
DAY 2 — LEGS (QUADS + HAMS)
DAY 3 — SHOULDERS + ARMS SUPERSETS
DAY 4 — REST DAY
DAY 5 — CHEST + BACK (VOLUME DAY)
DAY 6 — ARMS + HAMSTRING PUMP
DAY 7 — REST DAY