Recent content by 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...

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.

An avocado a day keeps the cravings away.

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...

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...

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

tick tock last days of the month

Bump. Just a friendly reminder before it’s too late.

Quick reminder fam, check your reward points and do not let them just sit there collecting dust. That is free value you already earned. If you have been stacking points, now is the time to cash them in and treat yourself. Do not wait till it is too late and realize you left money on the table...

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