Approved Log PuritySourceLabs Athlete Daily Log

[Mobster]

Quads look good

 

[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

 

[Mobster]

Include the weights

 

[Phill]

An avocado a day keeps the cravings away.

 

[Phill]

Include the weights

that's the secret

 

[Phill]

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.

 

[Phill]

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

 

[BigPapaPumpCA]

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

not bad need to see some pics

 

[Mobster]

Why no poundages mentioned?

 

[Stevesmi]

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.

 

[2Thick]

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

If you want to achieve a body like yours, this is the type of training you have to do. Leave nothing on the table and be disciplined. @Phill

 

[Ulter]

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

Wow that's great that you are isolating your hamstrings like this. @Phill it's really surprising how many people have super strong quads but super weak hamstrings so that's smart.

 

[ceo]

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 Bros, with a workout like this I like keeping it simple and keeping it strong. I like how you hit the glutes, calves, and hamstrings all together.

 

[ROIDDERS]

We believe in you for sure. @Phill you're showing us how to eat healthy and you're showing us that healthy food can still taste good.

 

[Phill]

This isn’t the kind of fat that will make you fat.

 

[ballin2504]

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 hell yea man. Glad to see an update from you.