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Topic: Train this...

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Phenom
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Posts: 21
Date:
Train this...
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So hear I am starting out again...it's been a while since I trained due to my heart and more so due to the fact that I have been in a minor state of depression. At some point though I guess yo have to say enough is enough and stop playing games with yourself and just get **** done. No one can control my path in life but me and I have been holding myself back for sometime. It's changing now...

Here is my training split that I am starting out with... headbang.gif

Monday

Chest and Calves

 
Pec Dec 5 sets, 3 warm ups 2 to failure
Incline Machine Presses 2 sets to failure
Incline Dumbbell Flyes 2 sets
Seated Calf Raises 2 sets 20
Standing Calf Raises 2 sets 20


Wednesday

Legs

Leg Extensions 5 sets, 3 warm ups 2 to failure

Single Leg Presses 2 sets

Machine Squats 2 sets

Lying Hamstring Curls 3 sets, 1 warm up 2 to failure

Standing Leg Curls 2 sets


Friday

Shoulders and Triceps

Side Laterals 4 sets, 2 warmups 2 to failure

Shoulder Presses 2 sets to failure

Rear Delt Flyes 2 sets

Pressdowns 3 sets 1 warmup 2 to failure

Dumbbell Kickbacks 2 sets


Saturday

Back and Biceps


Dumbbell Pullovers 2 sets as warmup

Machine rows 2 sets to failure

Pulldowns 2 sets

Preacher Machine Curls 3 sets 1 warm up 2 to failure

Barbell curls 2 sets



-- Edited by Phenom on Wednesday 2nd of June 2010 09:47:50 AM

-- Edited by Phenom on Thursday 17th of June 2010 02:46:31 PM

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
RE: Starting out again...
Permalink  
 
So today's workout...

Improvised a bit today due to the fact I had to train at home but it felt great just to get back to it...not to worried about posting poundage at this moment but more focused on getting into the routine of training again! Although you know it's a nice workout when you are wobbly walking up and down stairs!

Wednesday

Legs

Leg Extensions 5 sets, 3 warm ups 2 to failure
Squats 4 sets
Lying Hamstring Curls 3 sets, 1 warm up 2 to failure

Diet will get cleaner and cleaner as time goes on but I will enjoy my summer...

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
Friday
Shoulders and Triceps

Side Laterals 4 sets, 2 warmups 2 to failure
Shoulder Presses 2 sets to failure
Rear Delt Flyes 2 sets
Pressdowns 3 sets 1 warmup 2 to failure
Dumbbell Kickbacks 2 sets

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
Sunday (normally Saturday) but my lil sis had her high school graduation! So proud of you lil sis!

Back and Biceps

Dumbbell Pullovers 2 sets as warmup
Machine rows 2 sets to failure
Pulldowns 2 sets
Preacher Machine Curls 3 sets 1 warm up 2 to failure
Barbell curls 2 sets

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
Monday 6/7/10

Love these workouts, hard and quick! (That's what she said!)

One thing I have come to realize is that over the past few years with this minor depression or whatever I had I lost the love of just training for me. I have been training since 1995 (IFPA Pro and Masters Pro Carlos Renfro actually worked at the gym I trained at and gave me my first ever workout), but over the past few years with family issues and health issues I got in to this funk where the reason for training became blurred...I am back and now am doing it for me again!

Man what a busy weekend...On Saturday my lil sis Jody graduated from high school, kind of scary hearing most of the memorial scholaships are for teachers I use to have...also had 2 bday parties on Sunday...it's not even summer yet and I don't have weekend for myself!

Looking forward to taking the wife and kids to Sesame Place in PA in a couple weeks...

Chest and Calves

Pec Dec 5 sets, 3 warm ups 2 to failure
Incline Machine Press 2 sets to failure
Incline Dumbbell Flyes 2 sets
Seated Calf Raises 2 sets 20
Standing Calf Raises 2 sets 20

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
Kind of a crazy week...we found out Monday morning that a cousin of ours who was 24 past away...we were not too close but when we were young we would have like 3-4 "family reunions" (more like an excuse to get all the families together) a year and go camping. We would have about 10 of us kids running around at the camp grounds and it was a blast! He was a father of 2 and had turned his life around and was heading in the right direction...life has ways of placing priorities into perspective.

Wednesday I had my annual heart check up and things are A-OK...I am still hear to piss you off!

Friday we headed to the funeral up in Portland ME. It was nice ceremony with I would have to say 100 or so loved ones around him!

Friday Morning (Normally Wednesday)
Legs

Leg Extensions 5 sets, 3 warm ups 2 to failure
Single Leg Presses 2 sets
Machine Squats 2 sets
Lying Hamstring Curls 3 sets, 1 warm up 2 to failure
Standing Leg Curls 2 sets

Saturday (Normally Friday)

Shoulders and Triceps

Side Laterals 4 sets, 2 warmups 2 to failure
Shoulder Presses 2 sets to failure
Rear Delt Flyes 2 sets
Pressdowns 3 sets 1 warmup 2 to failure
Dumbbell Kickbacks 2 sets

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
I felt really good today so I added some today just for the hell of it!

Sunday (Normally Saturday)
Back and Biceps

Dumbbell Pullovers 2 sets as warmup
T-Bar Row 3 sets
Machine rows 2 sets to failure
Pulldowns 2 sets
DB Preacher Curls 3 sets 1 warm up 2 to failure
Barbell curls 2 sets
Cable Curls 2 sets (because I enjoy the pain!)

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
Monday 6-14-10

Chest and Calves

Pec Dec 5 sets, 3 warm ups 2 to failure
Incline Machine Press 2 sets to failure
Incline Dumbbell Flyes 2 sets
Seated Calf Raises 2 sets 20
Standing Calf Raises 2 sets 20


Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
RE: Train this...
Permalink  
 
This was a quick workout but very effective! Got our new samples of the New Phenom Labs Herculean Xtreme V2.0 in and man it is incredible...kicks in after minutes and taste great! Look for this soon at our retailers!

Wednesday 6/16/10
Legs (At Home)

Leg Extensions 5 sets, 3 warm ups 2 to failure
Machine Squats 2 sets
Lying Hamstring Curls 3 sets, 1 warm up 2 to failure

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)


__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
Good day today so far...Gonna pick up the kids bunk beds today, oh man they are getting big! Heading to the OCB Judgment Day in Carver MA tomorrow, so see some of you there! Enjoy your weekend and Happy Fathers Day to all you fellow dads!

6/18/10
Friday
Shoulders and Triceps

Side Laterals 4 sets, 2 warmups 2 to failure
Shoulder Presses 2 sets to failure
Rear Delt Flyes 2 sets
Pressdowns 3 sets 1 warmup 2 to failure
Dumbbell Kickbacks 2 sets

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
Phenom
Member
Status: Offline
Posts: 21
Date:
Permalink  
 
Busy Weekend...on Saturday My bro and I went down to the OCB Judgment Day in Carver with a friend who was competing and as always help Sully, Deb and crew! Great show, excellent quality of competitors and nice to see the show weekend folks! Another thing I have been noticing is that more and more new faces at every show...The Men's Pro's were outstanding!

Sunday was Father's Day so Happy Father's Day to all of you out there! Mine was great...we had bought bunk beds for the kids and well they needed to be put together so my bro came over and helped me and it was actually not like other times we put things together like the kids swingset where we yell, scream and get pissed at each other! After that we had a cookout at home and just relaxed...I did get my workout in so I was happy...really getting in the habit of training now so I am going to start plugging in the cardio and after this week I will start watching my diet! Who knows where this will lead...

Sunday 6-20-10 (Normally Saturday)
Back and Biceps

Dumbbell Pullovers 2 sets as warmup
T-Bar Row 3 sets
Machine rows 2 sets to failure
Pulldowns 2 sets
DB Preacher Curls 3 sets 1 warm up 2 to failure
Barbell curls 2 sets
Cable Curls 2 sets

Monday 6-21-10

Chest and Calves

Pec Dec 5 sets, 3 warm ups 2 to failure
Incline Machine Press 2 sets to failure
Incline Dumbbell Flyes 2 sets
Seated Calf Raises 2 sets 20
Standing Calf Raises 2 sets 20

Supps:
Wicked Whey (morning & post workout)
Herculean Xtreme FP (pre-workout)
Chains BCAA Powder (during workout)

__________________

Get Shredded & Stay Strong,

Justin Napolitano
Phenom Labs
2010 OCB Green Mountain Thaw - March 14, 2010 Brattleboro VT
2010 OCB Natural Yankee Classic  (IFPA Open Pro Qualifier and Masters Pro Qualifier) - July 24, 2010 Newburyport MA
 
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