SUSPENDED Euro-Pharmacies' products LOG (the best or nothing)

[2Thick]

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looking great man! that PSL shirt is on fire! @Phil i gotta get me one of those!

 

[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

 

[Phil]

 

[Phil]

 

[Phil]

2 kg of diaphragm.

 

[Phil]

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

 

[Phil]

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

 

[Mobster]

What was the thinking behind the changes?

 

[Phil]

 

[Phil]

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

 

[Phil]

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

 

[Phil]

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

 

[Phil]

An avocado a day keeps the cravings away.

 

[Phil]

Starting today I’m changing the diet, the direction, and the goal.

Lowering calories and adjusting the macros to wrap up the bulk phase and start a not too aggressive cut to bring back some quality and hardness that I’ve been missing for a while.

 

[Phil]

HAMSTRINGS

Dumbbell Romanian deadlift
4 sets, 12, 12, 10, 10 reps

Seated single leg curl with yoga block
4 sets, 12, 12, 10, 10 reps

Kneeling leg curl on lying leg curl machine
4 sets, 10 to 12 reps

GLUTES

Smith machine glute squat
4 sets, 10 to 12 reps

Glute hyperextension on back extension
4 sets, 10 to 12 reps

CALVES

Standing calf raise
4 sets, 12 to 15 reps

Seated calf raise
4 sets, 12 to 15 reps

 

[BigJackson]

HAMSTRINGS

Dumbbell Romanian deadlift
4 sets, 12, 12, 10, 10 reps

Seated single leg curl with yoga block
4 sets, 12, 12, 10, 10 reps

Kneeling leg curl on lying leg curl machine
4 sets, 10 to 12 reps

GLUTES

Smith machine glute squat
4 sets, 10 to 12 reps

Glute hyperextension on back extension
4 sets, 10 to 12 reps

CALVES

Standing calf raise
4 sets, 12 to 15 reps

Seated calf raise
4 sets, 12 to 15 reps

deadlifts a lot of reps but why no weight?

 

[Mobster]

Why no poundages mentioned?

 

[SteveSmith]

HAMSTRINGS

Dumbbell Romanian deadlift
4 sets, 12, 12, 10, 10 reps

Seated single leg curl with yoga block
4 sets, 12, 12, 10, 10 reps

Kneeling leg curl on lying leg curl machine
4 sets, 10 to 12 reps

GLUTES

Smith machine glute squat
4 sets, 10 to 12 reps

Glute hyperextension on back extension
4 sets, 10 to 12 reps

CALVES

Standing calf raise
4 sets, 12 to 15 reps

Seated calf raise
4 sets, 12 to 15 reps

@Phill that's a good little workout you put together buddy. Hamstrings and glutes are not an easy training session. They really take a lot out of you.