Papi93's Phera Plex Workout Log

[Papi93]

1/27/06

Deadlifts 135(8)/135(8)/135(8)
Reverse Dumbbell Lunges 20(8)/20(8)/20(8)
Lying Leg Curls 110(8)/110(8)/110(8)
Toe Press Machine 190(8)/190(8)/190(8)
Seated Calf Raises 70(8)/70(8)/70(80)
Barbell Shrugs 155(7)/155(7)/155(7)

That finishes the first week.

[Papi93]

Week 2 - 1/30/06

Decline Barbell Presses 215(5)/220(5)/225(5)/230(5)
DB Bench Presses 95(6)/95(5)/95(4)/95(4)
*Supinated-Grip Barbell Bent-Over Rows 135(5)/135(5)/135(5)/135(5)
Seated Cable Rows 120(6)/120(6)/120(6)/120(6)
Ab Machine 60(8)/60(8)/60(8)/60(8)

On the decline press, I started with 200(5) for my first set. On my last set this week, I was at 230(5). That's a 30 gain in 7 days!

I took out Chest-Supported, Seated Machine Rows and replaced them with bent-over rows. I was feeling very strong, that's why I made this adjustment in my program. Seated Cable Rows were placed after Bent-Over Rows; this is why my strength went down in them.

[Papi93]

1/31/06

Box Squats 165(5)/175(5)/185(5)
Single-Leg Squats with Dumbbells, Back Leg Elevated 10(8)/10(8)/10(8)
Back Extensions 25(6)/30(6)/35(5)/35(5)
Dumbbell Shrugs 95(5)/100(4)/100(4)

My Box Squat went from 145(5) to 185(5) in a week. A 40lb increase. I have very long femurs so I really have a hell of time with my squat strength .

[Papi93]

2/3/06

Bench Press 175(8)/185(8)/195(8)
Lying Triceps Extensions 90(6)/90(6)/90(6)
*Supinated, Close-Grip Lat Pulldowns 160(8)/160(8)/160(8)
Seated Dumbbell Shoulder Presses 55(9)/55(9)/55(9)
Preacher Machine Curls 75(5)/75(5)/75(5)
Dumbbell Side Bends 45(8)/45(8)/45(8)

*I switched from Lat Pulldowns to the Supinated-Grip version. Again, I was feeling strong so I went with the exercise that would allow me to use superior weight.

My repetition bench press went from 160(8) on my first set last week, to 195(8) this week. That's a 35lb. increase in 1 week!

[Papi93]

2/4/06

Deadlifts 145(8)/145(8)/145(8)
Reverse Dumbbell Lunges 30(8)/30(8)/30(8)
Lying Leg Curls 125(8)/125(8)/125(8)
Toe Press Machine 210(8)/210(8)/210(8)
Seated Calf Raises 90(6)/90(6)/90(6)
Barbell Shrugs 155(8)/155(8)/155(8)

I only made a jump of 10lbs for the deadlift (from my first set last week to my last set this week). I hate squats but they are a walk in the park compared to deadlifts. Deadlifts are much more functional than squats, anyways.

[Papi93]

Week 3 - 2/6/06

Decline Barbell Presses 235(5)/240(5)/245(5)/250(4)
Dumbbell Bench Presses 95(6)/95(6)/95(5)/95(5)
Supinated-Grip Bent-Over Rows 140(5)/145(5)/150(5)/155(5)
*Three Point Dumbbell Rows 80(5)/80(5)/80(5)/80(5)
Ab Machine 70(8)/70(8)/70(8)/70(8)

I was still feeling strong, despite my plateau in the decline. I added the db rows and took another machine out.

For the decline press, I got 215(5) on my first set last week and 245(5) on my third set this week. An increase of 30lbs., again! 60lbs increase in 2 weeks!! On a down note, I only got 4 reps with 250 . My plateau is coming, I can feel it.

[Papi93]

2/7/06

Box Squats 185(5)/195(4)/195(4)/195(4)
Single-Leg Dumbbell Squats, Back Leg Elevated 15(8)/15(8)/15(8)/15(8)
Back Extensions 35(6)/35(5)/35(5)/35(5)
*Barbell Shrugs 155(5)/165(5)/165(4)

*Our dumbbells only go up to 100lbs. so I switched to barbell shrugs, on this day as well. I love shrugs .

As much as I love shrugs, I hate squats. I plateaued already. This lead me to wonder if I should go to 30mg ED for the last two weeks . I did hit that mini plateau on decline, as well.