category: [Liquid] Cycle 4 - Conditioning & Speed

Exercise Log 12.14.14 (Dev Day)

By phoebusapollo on Sun Dec 14 2014

Dev day, cycle 4. Had to catch up on biceps, and had to get shoulder work in since I did so much benching this week (4 days of benching with extra sets). Dumbbell Bicep Curls: 3 sets of 8 reps @ 35lbs. Spider Curls: 4 sets of 8 reps @ 50lbs. Seated Bicep Preacher Curls: […]

Exercise Log 12.13.14 (Squat & Bench Press Day)

By phoebusapollo on Sat Dec 13 2014

Squat & Bench Press Day, cycle 4. Squat: 1) 4 reps @ 175lbs. 2) 4 reps @ 175lbs. 3) 4 reps @ 190lbs. 6 sets of speed reps for doubles: 2 @ 135lbs. Last rep was a grinder here. Bench Press: 1) 3 reps @ 155lbs. 2) 3 reps @ 155lbs. 3) 2 reps @ […]

Exercise Log 12.11.14 (Bench Press & Deadlift Day pt.1)

By phoebusapollo on Thu Dec 11 2014

Bench Press & Deadlift Day, cycle 4. I had overate had bad meal planning today, and it was late with a time limit. So felt a bit tired. Bench Press: 1) 4 reps @ 155lbs. 2) 4 reps @ 155lbs. 3) 4 reps @ 165lbs (form was good but took my time, did 1 rep, […]

Exercise Log 12.10.14 (Deadlift & Squat Day)

By phoebusapollo on Wed Dec 10 2014

Deadlift & Squat Day, cycle 4. Noted I had a limited amount of time to get to work, but needed to get this in as I had two days off. Celebrated my 6 month anniversary with my girlfriend the day before, which was a nice way to recouperate. Deadlift: 1) 4 reps @ 280lbs. 2) […]

Exercise Log 10.28.14 (Dev Day)

By phoebusapollo on Tue Oct 28 2014

Developmental Day, cycle 4. For a while, dev day will be primarily extra chest pressing work to reinforce my bench press. Decline Close Grip Bench Press: 4 sets of 5 reps @ 155lbs. Incline Iso-Lateral Chest Press: 4 sets 10 reps @ 118lbs. Close Grip Bench Press: 3 sets of 3 reps @ 145lbs, then […]

Exercise Log 10.24.14 (Squat & Bench Press Day)

By phoebusapollo on Fri Oct 24 2014

Workout back in the home gym, workouts just feel better here, not sure why. Squat & Bench Press day, cycle 4. High Bar Back Squat: Set 1) 4 reps @ 160lbs. Set 2) 4 reps @ 160lbs. Set 3) 4 reps @ 170lbs. Speed work (doubles @ 60%): 8 sets 2 reps @ 120lbs (3 […]

Exercise Log 10.22.14 (Bench Press & Deadlift Day)

By phoebusapollo on Wed Oct 22 2014

So I decided since work is bringing me closer to my first gym, LA Fitness, that I’d re-sign up for the winter. I like my current gym (Forward Fitness a.k.a. Fitness Factory 2) and intend to keep it, but during the winter I worry about road conditions being bad and LA Fitness is literally in […]

Exercise Log 10.20.14 (Deadlift & Squat Day)

By phoebusapollo on Mon Oct 20 2014

Deadlift & Squat day, cycle 4. Deadlift: Set 1) 4 reps @ 275lbs. Set 2) 4 reps @ 275lbs. Set 3) 4 reps @ 290lbs. 5 sets of doubles for speed @ 205lbs. High Bar Back Squat: Set 1) 3 reps @ 160lbs. Set 2) 3 reps @ 160lbs. Set 3) 2 reps @ 170lbs. […]

Exercise Log 9.12.14 (Developmental Day – Home Workout, No Cardio)

By phoebusapollo on Fri Sep 12 2014

At home workout today, for developmental day (last day of cycle 4). Just felt an at home workout would be a great change of pace. First, biceps… Chin-ups (focus on form and full extension): 7 sets 5 reps Bicep Curls (curl bar): 5 sets 8 @ 65lbs Bicep Curls (dumbbell, slow, fully supinated): 3 sets […]


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My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
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A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
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