Approved Log PuritySourceLabs Athlete Daily Log

[ROIDDERS]

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@Phill Nice job man. You throw around those dumbbells like they're nothing. Can definitely tell your arms are huge.

 

[ceo]

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bros you look like a stud. your tats are the best too. make you look like a bad boy @phil

 

[ballin2504]

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@Phill looking great man. Love your dedication

 

[Phill]

 

[Phill]

 

[Phill]

2 kg of diaphragm.

 

[Phill]

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

 

[Mobster]

Meat looks great!!

 

[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

 

[Phill]

 

[Mobster]

Quads look good

 

[Phill]

Today is a rest day, just a little cardio, photos for the weekly check-up, and recovery.

 

[Phill]

MONDAY

CHEST

Incline Dumbbell Bench Press
4 sets, 12, 12, 10, 10 reps

Dips
4 sets, 10 to 12 reps


Superset, 3 rounds

Pec Deck Machine
10 to 12 reps
+
Dumbbell Floor Press
10 to 12 reps


BICEPS

Barbell Curls with Straight Bar
4 sets, 12, 12, 10, 10 reps

Overhead Preacher Curls
4 sets, 10 to 12 reps

Rope Curls
3 working sets, 12, 12, 10 reps
Plus 1 drop set to failure

 

[Phill]

QUADS
Front hack squat, feet neutral, paused
4 sets, 12, 12, 10, 10 reps
Rest 90 seconds

Leg press, paused
4 sets, 10 to 12 reps
Rest 90 seconds

CALVES
Standing calf raise machine
4 working sets, 15, 12, 12, 10 reps plus 1 drop set to failure

Seated calf raise
4 sets, 15 to 12 reps

ABS
Crunch machine
4 sets, 12 to 15 reps