Phil Tyler's Workout Log

I am starting this post to recognize the phenomenal training intensity of Phil Tyler and to watch his results as he chases down his goals. His current goal is to weigh over 200 pounds. If you have read his profile on www.nlpbodybuilding.com you know that he has packed on 40 pounds of muscle since I began working with him. He now weighs 190 at about 5'7" tall. I have designed a workout program based loosely upon the famous Super Squats program for him to follow. Basically, Phil will not do any cardio during this challenge. He will eat as much quality food as he can, and take Tribex, and Cytosport Whey protein. His workout consists of 3 weekly workouts, with each workout hitting each bodypart with a compound movement for 2 sets. The exception to that is that each workout he will only do Squats for one set of 20 all-out reps for legs. That one all out set is the most important part of the workout, and Phil will give it his all. The rest of the exercises will rotate each workout, but the only change for the Squats is that they will keep getting heavier. Don't be surprised if Phil loses his lunch a few times during this challenge. I know he will push hard enough to force his body to grow, and sometimes that means throwing up. I will post Phil's first workout soon, so check back for it.


September 21, 2005 Weight- 190

Squats 315x20
Seated Calf Raise 135x20, 135x20
Bench Press 315x8, 315x8
Low Pulley Rows 150x8, 150x8
Swiss Ball Crunches for 5 minutes straight
Dumbbell Shoulder Press 45x12, 45x12
Tricep Pressdowns 105x8, 105x8

Phil went home and threw up.


September 23, 2005

Squats 325x20
Wide Grip Pulldowns 180x8, 180x8
Dumbbell Bench Press 100'sx8, 100'sx8
Hammer Strength Shoulder Press 160x8, 160x8
Reverse Crunches for 5 minutes straight
Standing Calf Raise 135x20, 135x20
Dumbbell Preacher Curl 75x8, 75x8
Dip Machine 200x8, 200x8


September 25, 2005

Hammer Strength Preacher Curl 100x8, 100x8
Hammer Strength Iso-Rows (1-arm) 90x10, 90x10
Incline Bench Press 225x8, 225x8
Close-Grip Bench Press 225x10, 225x10
Swiss Ball Crunches 5 minutes straight
Seated Calf Raise 160x15, 160x18
Upright Rows 110x8, 110x8
Squats 335x20

p.s. No Vomiting

September 27, 2005 Wt.- 192

Barbell Curls 105x8, 105x8
Triceps Pressdowns 80x8, 80x8
DB Shoulder Press 70's x 10, 70's x 10
Swiss Ball Crunches for 5 minutes straight
Low Pulley Rows 180x8, 180x8
Bench Press 315x8, 315x8
Seated Calf Raises 135x18, 135x20
Squats 345x20


October 3, 2005

Wide Grip Pulldowns 180x8, 180x8
Bench Press 315x8, 315x8, 365x1, 385x1, 405x1, 305x6
Hammer Strength Shoulder Press 180x12, 180x12
Reverse Crunches for 5 minutes straight
Standing Calf Raises 150x15, 150x18
DB Preacher Curl 100x8, 100x8
Dip Machine 120x12, 120x12
Squats 355x17----couldn't quite finish.


October 6, 2005

Pulldowns 190x8, 190x8
Hammer Strength Incline Press 270x10, 270x10
Hammer Strength Shoulder Press 180x10, 180x10
Reverse Crunches for 5 minutes straight
Standing Calf Raises 150x18, 150x15
Hammer Strength Preacher Curl 100x10, 100x10
Dips BWx15, 45x10, 90x10, 135x8, 180x5
Squats 405x10, 405x5, 405x5


October 10, 2005

Squats 355x20*
Bench Press 315x8, 315x8, 365x1, 385x1, 405x1
Low Pulley Rows 190x10, 190x10
Shoulder Press Machine 170x12, 170x12
Seated Calf Raises 135x18, 135x18
Triceps Machine 220x12, 220x12
Cable Curls 120x12, 100x10, 90x8, 40x30

* = Personal Record