category: [Liquid] Mesocycle 4

Exercise Log 10.14.14 (Deadlift & Squat Day)

By phoebusapollo on Tue Oct 14 2014

Deadlift & Squat Day, cycle 3. Want to note this was a particularly low energy day, but I got through it. Deficit Deadlift: Did these by using smaller diameter 35lb plates (instead of the usual technique most will do of just standing on a pair of plates). Just feels more natural and I liked these. […]

Exercise Log 10.13.14 (Dev Day)

By phoebusapollo on Mon Oct 13 2014

Dev day, cycle 2. Overhead Press / Overhead Trap Shrugs: Sets 1 & 2) 5 reps both exercises @ 75lbs. Sets 3 & 4) 4 reps both exercises @ 90lbs. Sets 5 & 6) 3 reps both exercises @ 95lbs. 1-Armed Cable Shoulder Flys: New exercise, liked this a lot. 3 sets 10 reps @ […]

Exercise Log 10.11.14 (Squat & Bench Press Day)

By phoebusapollo on Sat Oct 11 2014

Squat & Bench Press day, cycle 2. High Bar Back Squat: Sets 1 & 2) 5 reps @ 120lbs. Sets 3 & 4) 4 reps @ 150lbs. Sets 5 & 6) 3 reps @ 160lbs. Decline Close Grip Bench Press: Sets 1 & 2) 5 reps @ 115lbs. Set 3) 3 reps @ 135lbs. Set […]

Exercise Log 10.9.14 (Bench Press & Deadlift Day)

By phoebusapollo on Thu Oct 09 2014

Bench Press & Deadlift Day, cycle 2. I was still sick with a cold, so this workout wasn’t as effective as it could’ve been. Close Grip Bench Press: Sets 1 & 2) 5 @ 115lbs. Sets 3 & 4) 4 @ 145lbs. Sets 5 & 6) 3 @ 155lbs. Deadlift: Sets 1 & 2) 5 […]

Exercise Log 10.8.14 (Deadlift & Squat Day)

By phoebusapollo on Wed Oct 08 2014

Okay, first day of cycle 2. I felt a little stick with a cold today, so despite it being a shorter workout on a lower weight higher volume day it felt pretty full. Deadlifts & Squats: Deadlift: Set 1) 5 @ 205lbs. Set 2) 5 @ 205lbs. Set 3) 4 @ 255lbs. Set 4) 4 […]

Exercise Log 10.6.14 (Developmental Day)

By phoebusapollo on Mon Oct 06 2014

Dev day, cycle 1. I’m starting to feel these workout clusters are what I should do every dev day unless something else is higher priority. Concentration Dumbbell Curls / Overhead Dumbbell Tricep Extensions: 3 sets 8 curls @ 35lbs / 10 extensions @ 60lbs. Chin-ups / Tricep Cable Kickbacks: 4 sets 5 reps chin-ups @ […]

Exercise Log 10.5.14 (Short Boyce Park Hike)

By phoebusapollo on Sun Oct 05 2014

Rest day today but did a nice 3-ish mile hike through Boyce Park to calm my head. I’ve done very little cardio this week, work has been demanding/stressful and a calm relaxing hike was definitely needed. After things cool off at work, I’ll try to find more time for runs.

Exercise Log 10.4.14 (Squat & Bench Press Day)

By phoebusapollo on Sat Oct 04 2014

Squat & Bench Press day, cycle 1. High Bar Back Squat: Set 1) 4 @ 160lbs. Set 2) 4 @ 160lbs. Set 3) 4 @ 170lbs. Set 4) 3 @ 175lbs. Close Grip Decline Bench Press: Set 1) 3 @ 155lbs. Set 2) 3 @ 155lbs. Set 3) 2 @ 165lbs. Set 4) 2 @ […]

Exercise Log 10.2.14 (Bench Press & Deadlift Day)

By phoebusapollo on Thu Oct 02 2014

Bench Press & Deadlift day, cycle 1. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 155lbs. Set 3) 4 @ 165lbs. Set 4) 3 @ 170lbs. Deadlift: Set 1) 3 @ 275lbs. Set 2) 3 @ 275lbs. Set 3) 2 @ 250lbs. Set 4) 1 @ 300lbs, several fails for second rep. […]

Exercise Log 10.1.14 (Deadlift & Squat Day)

By phoebusapollo on Wed Oct 01 2014

Okay, first day of my new mesocycle. Took a few days off to rest up, just because work has had me a little stressed out and I needed a little time to clear my brain. Felt good to get back in the gym. The only major change to the program this cycle is replacing Front […]

We are definied by our Muses...

Projects & Links

The Thomas Jefferson Blog

My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
Read the Thomas Jefferson Blog ≫

Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫

Socialism WORKS!

Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
Read Socialism WORKS!

Xavier’s Blog

My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
EvilVigilante.com ≫

The Perverted Justice Foundation

Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
PJFI.org ≫