Tuesday workout

Hi Everyone,

Well today is arm day. I like to work arms separate from the other body parts.  This way you can be more focused.

Tri's-
SUPERSET:
Rope Tri Push Downs- 4x15
Solo Flex Tri Push Downs- (these are done on my old Solo Flex machine. (Great pump!) 4x15

SUPERSET:
Standing Db Curls- 5x10
Ez Bar Curls- 5x10

Mentzer EZbar Curls- 1 set to failure. Awesome pump.

Abs- Franco's- (feet supported on a bench) 50 reps
Arnold knees to chest-50 reps

Great workout.

Coach

Back from the dead!

Hi Everyone,

Well its been a long time since I last posted, but I am back. From this day forward I'll be posting about my training and what's going on in my world. I hope allofyou out there enjoy it.

Monday Training:
Chest and Shoulder Training: Since I have two bad pec's, both torn from raw benching, these days I do several different kinds ofpush ups for chest training.

100 rep perfect push ups for time- 4 mins and 8 seconds. I can improve this a bunch. Not really happy with this.

Pec Deck-3x12

Single Arm Db Shoulder Press- started at 35lbs. x10, 45 lbs x 10, 55 lbs x10, 65lbs x10, 70 lbs x10

Superset:
Total Gym Shoulder Press- 3x15, Total Gym Punches- 3x15

Tomorrow I'll out line how to keepyour shoulders healthy.

Abs- V-Ups- 50, Sellers V's- 25 on each side

Happy Training,

Coach    

Count down to the WABDL Worlds

Hi Everyone,

Well it's only four weeks out before me and my team head for Las Vegas.  Starting this week I'll post my workouts and thoughts leading up to the 2015 WABDL Worlds. I have four lifters and myself competing this year.

Monday work out:
85% Deaedlifts- I am working off a 525 raw deadlift max.  This work out went like this:
Deadlifts: 135x2x5, 225x5, 315x5, 365x3, 405x1, then the work set: 455x3. This was easy! No problems here.

Vogelpohl Back Extnesions- Mini Bands + 65lbs Db 3x12, then one set to failure.

No Abs

Tonight went as planned.

Coach Phipps      

For Joe and the boys in Qatar

Bench day-
Warm ups- 10, 10, 8,  then do 6, 6, 4  the last two sets are heavy and you should barely be able to get the reps.

Dips- 3x10

Barbell Shoulder Press- 3x8

laterals-3x10

SUPERSET:
Skull Crushers- 3x10
Tri Push Downs- 3x15
Close Grip Push Ups- 3x10

Abs- V-Ups- 100

Have fun guys!

Coach Phipps

Josh- back work

New circuit for Josh.

Pull Ups- 10reps
Db Rows- 15 reps
Db High Pulls- 10 reps,
Db Shrugs- 15
Db Rear Delts- 10 reps
Db Sitting Curls- 10 reps
Preachers Curls- 10 reps
Rocky Sit Ups- 25, Decline Sit ups- 25

Do 3 sets.

Have fun,
Coach
 

Chest, Shoulders and Tri's for Josh

Bench Press- 5x10

SUPERSET:
Pec Deck- 3x12
Incline Db Bench- 3x10

SUPERSET:
Db Single Arm Shoulder Press- 3x8
Laterals- 3x10

SUPERSET:
Tri Push Downs- 3x15
Aichs Tri's- 3x10

Abs- Bent Knee Sit Ups- 100 reps

Have fun,

Coach

New Circuit for Josh

Db Step Ups- Use 25 lbs db. Do 12 reps
Leg Extensions-  15 reps
Leg Press- 15 reps
Calf Raises-15 reps
Stair Master 5 mins
Tread Mill- 5 mins
Bent Knee Sit Ups-50 reps

Do 3 sets. Make sure to rest after each set.

Have fun
Coach Phipps