T Nation

Phils Log

Well it’s been a while since i’ve worked out seriously. Lately for the past 5 months it has been on/on so I plan on starting again. I posted some starting photos. I KNOW im a SMALL guy compared to all you T-Nation beasts but I want to make a starting point and post my routine by the day to get some feed back. I didnt post a picture of my legs because I havent done any squats or deadlifts in the past 5 months either but i’ll get those to you guys soon.


When I was 215. Trying to get back up there.


My diet isn’t so great. I have about 2 protein shakes a day. One before and after a workout. Each shake consists of about 16oz milk, 2 scoops of protein powder (25g/each), and 2 big scoops of peanut butter. Other than that it is pretty much the all you can eat diet.

Todays workout:

Deadlifts 5x3 (light weight, since i’m just starting deads again)
Dips 5x10
Pullups 5x10
Reverse Curls 3x10
Tricep Pressdowns 3x10

Last time I checked out my near maxes was about 3 weeks ago.

Bench- 265
Military press- 180
BB Row (OH)- 235

No deadlift or squat numbers yet.