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ABOUT ME

AUDIO & MUSIC PRODUCTION

Phil Gates has been working in the audio industry as a professional audio engineer & music producer for over 20 years. His past experience as a DJ in the early 90’s helped create a solid foundation towards a rewarding audio career resulting in numerous placements & work with many illustrious artists & studios. After teaming up with numerous legendary individuals & friends Phil Gates work is destined to reach greater heights & will continue to inspire.

VIDEO & MOTION GRAPHICS

Phil Gates has also earned his stripes in film & cinematography working with many independent & corporate clients including everything from music videos to commercial & corporate work. With the ability to handle motion graphics & animation as well as cinematography, Phil Gates has carved a path towards a bright future in the industry. He has also achieved recognition as a 2012-2013 Adobe Design Achievement Award semifinalist in both cinematography & photography categories.

PHOTOGRAPHY & GRAPHICS

Photography & art began as a passion Phil Gates had early on in life. Although he chose to pass up art scholarship opportunities early on, it did not stop him from continuing in the form of photography, animation & special effects, logo & web design, & graphics. Throughout the years he has developed an even keener eye & it shows in his work. His achievement as a 2012-13 ADAA semifinalist in photography along with numerous memorable works with highly successful clientele over the years is a testament to that.

LATEST NEWS

07/07VS – Dark Of The Moon – Official Music Video

01/06VS – Took A Vow – Official Music Video

25/05Highpower Studios 2013 Promo

02/04Phil Gates 2013 Showreel

09/09College Of Dupage MPTV Spot

27/06Slangism Live Painting @ The Silver Room

02/06Slangism – Gala Gallery 2014 Kickstarter

05/05Contego Defense Group 2014 Promo

01/02ForeLight 2014 Indigogo

18/11Xtreme Speed 2013 Promo

20/02HIGHPOWER STUDIOS NEW LOCATION 2013

20/02A SHORT ANIMATION…

EVENTS

20/10
Bamski “I’ll Be” Recording Session
Highpower Studios
03/08
Obi Soulstar “Afrorock Religion” Music Video Shoot
Chicago, IL
27/07
Bamski “3 Strikes” Recording Session
Highpower Studios
07/07
Dark Of The Moon – Official Music Video
01/06
Took A Vow – Official Music Video

PORTFOLIO

Phil Gates Hip HopHip hop tracks produced by Phil Gates.

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INSTAGRAM

iamphilgates

04/19/24 chest, shoulders, & biceps #workout at th

04/19/24 chest, shoulders, & biceps #workout at the #gym this afternoon. Been a minute since I posted on here. Still at it. Anyhow, here’s the rundown on this afternoon’s workout…
~
8x AMRAP Weighted Dips Each
- 25lb Plate
- 10lb Plate
4x AMRAP Dips
8x 6-Failure Incline Chest Press
6x AMRAP Straight Bar Dips
6x 8-Failure Each Variation Cable Chest Flys
- Incline
- Mid
- Decline
4x 10-Failure Pec-Fly
~
4x 15-Failure 10lb Plate Lateral Raises
8x 10-Failure Cable Crossover Lateral Raises
4x 8-Failure Cable Single Arm Front Raises
4x 8-Failure Face-Pulls
4x 8-Failure Rear-Delt
~
4x 10-Failure Tricep Cable Crossovers
4x 8-12 Each Single Arm Tricep Pulldowns
4x 8-12 Each Single Arm Rope Tricep Pullovers
4x 8-Failure EZ-Bar Tricep Pushdowns
4x 8-Failure EZ-Bar SkullCrushers
~
SS Abs…
25x V-Ups to 25x Cable Crunches to 12x Windshield Wipers to 25x Cable Crunches to 12x Hanging Leg Raises to 25x Cable Crunches to x12 Weighted Decline Crunches & Repeat 3x
~
1 Hour Treadmill Light Cardio

01/18/24 ~ Chest, shoulders, & triceps... taking i

01/18/24
~
Chest, shoulders, & triceps... taking it a bit easy still with my shoulder... here's the #gym #workout rundown...
~
Chest Cable Flys 4x 12
- Mid
- Decline
- Incline
Cable Lateral Raises 4x 12
Tricep Cable Crossovers 4x 12
EZ-Bar Tricep Pulldowns 4x 12
Single Arm Tricep Pulldowns 4x 10-12
Facepulls 4x 12
Pec Fly Machine 4x 12
Rear Delt Machine 4x 12
~
Abs...
Abdominal Crunch Machine 2x 25
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
Hanging High Leg Raises 2x AMRAP
~
Hope all is well! Stay #motivated homies! #gymtok #gymmotivation #gymlife #weightloss #weightlosstransformation #selfimprovement #selfcare #philgates

01/17/24 ~ Hey! It's leg day between work shifts a

01/17/24
~
Hey! It's leg day between work shifts again... here's the rundown on today's #gym #workout
~
Bulgarian Split Squat Dropsets 2x 8-15
Smith Machine Squats 4x 8-12
Leg Press 4x 10-12
Leg Extensions 4x 8-12
~
Smith Machine RDLs 4x 8-12
Nordic Hamstring Curls 4x 12
Seated Hamstring Curls 4x 8-12
Laying Hamstring Curls 4x 8-12
~
Calf Raises 3x 25
Hip Abduction Machine 4x 12
~
Abs...
Abdominal Crunch Machine 2x 25
Abdominal Decline Crunches w/45lb 2x 25
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
~
Hope everyone is well! Stay #motivated homies! #gymtok #gymmotivation #gymlife #weightloss #selfimprovement #selfcare #philgates #highpowerstudios

01/14/24 ~ Back & biceps between work shifts today

01/14/24
~
Back & biceps between work shifts today... Here's the rundown on today's #gym #workout
~
Pull-Ups 6x AMRAP
Wide Grip Lat Pulldowns 4x 10-12
Rope Lat Pulldowns 4x 10-12
Seated Rows 4x 10-15
~
Rope Cable Curls 4x 12
EZ-Bar Reverse Grip Cable Curls 4x 12
Supinated Dumbbell Curls 4x 8-12 SS
w/Hammer Curls 4x 8-12
Preacher Curls 4x 8-12
~
Abs...
Abdominal Crunch Machine 3x 25
Decline Abdominal Crunches w/45lb 2 x25
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
~
Hope everyone is well! Stay #motivated homies! #gymtok #gymmotivation #gymlife #weightloss #selfimprovement #selfcare #philgates #highpowerstudios

01/12/24 Hey! Chest, shoulders, & biceps today...

01/12/24

Hey! Chest, shoulders, & biceps today... have to take it a bit easy/carefully as my right shoulder is still bothering me. Did a few mobility exercises between workouts/sets. Here's the rundown on today's #gym #workout
~
MTS Incline Press 4x 8-12
Chest Cable Flys 4x 10-12
- Mid
- Decline
- Incline
Tricep Cable Crossovers 4x 12
Single Arm Tricep Pulldowns 4x 12 Each
EZ-Bar Tricep Pulldowns 4x 12
Single Arm Cable Lateral Raises 4x 12 Each
Cable Front Raises 4x 12
Facepulls 4x 12
Dumbbell Lateral Raises 4x 10-15
Dumbbell Front Raises 4x 12
~
Abs...
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
Abdominal Crunch Machine 2x 25
Abdominal Decline Crunches w/45lb 2x x25
~
Calf Raises 2x 25
~
Light 30min Cardio
~
Hope everyone is well! Stay #motivated homies! #gymtok #gymmotivation #gymlife #weightloss #selfimprovement #selfcare #philgates #highpowerstudios

01/11/24 ~ Hey! It's leg day again! Works out in m

01/11/24
~
Hey! It's leg day again! Works out in my shoulder's favor I guess but not my legs, lol. Here's the rundown on todays #gym #workout
~
Bulgarian Split Squat Dropsets 3x 8
Linear Leg Press Quad Focused 4x 12
Linear Leg Press Glute Focused 4x 12
Leg Extensions 4x 8-12
~
Nordic Hamstring Curls 4x 12
Seated Leg Curls 4x 8-12
Laying Hamstring Curls 4x 8-12
Kettlebell RDLs 3x 15-25
~
Hip Abduction Machine 3x 15
Calf Raises 3x 25
~
Abs of course...
Abdominal Crunch Machine 3x 25
Decline Ab Crunched w/45lb 2x 25
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
Hanging High Leg Raises 3x 6-12
~
Finally some light Cardio 30min
~
Hope everyone is well! Stay #motivated homies! #gymtok #gymmotivation #gymlife #weightloss #selfimprovement #selfcare #philgates #highpowerstudios

01/11/24 Up all night... In the gym, ha! ~ Hey! Ba

01/11/24 Up all night... In the gym, ha!
~
Hey! Back at the #gym for a late #workout real quick... or is it early being that technically it's leaking into the next day, lol. Anyhow, here's the rundown on today's back & bicep workout...
~
Pull-ups 12x AMRAP
- Wide Grip
- Close Grip
Wide Grip Lat Pulldowns 4x 10-12
Seated Cable Rows 5x 12
MTS Front Pulldowns 6x 12
Rope Lat Cable Pulldowns 6x 12
~
Rope Cable Curls 6x 10-12
EZ-Bar Reverse Grip Cable Curls 4x 12
Dumbbell Supinated Curls 4x 8-12
Spider Curls 4x 8-12
~
Finished off with Calf Raises 3x 25
~
And of course Abs...
Abdominal Crunch Machine 3x 25
Decline Abdominal Crunches w/45lb x25
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
~
And finally some light Cardio on the bike 30min
~
Hope everyone is well! Stay #motivated homies! Let's gooo! #gymtok #gymmotivation #gymlife #weightloss #selfimprovement #selfcare #philgates

01/08/24 Hey! So it's supposed to be chest, shoul

01/08/24

Hey! So it's supposed to be chest, shoulders, & triceps today but my shoulder is still bothering me so when I tried to start with incline on either the Smith Machine or Dumbbells it just wasn't working for me. Had to change it up a little bit so here's what I was able to get done in today's #gym #workout
~
Lateral Raises 4x 12-15
Cable Chest Flys 4x 12
- Mid
- Decline
- Incline
Cable Lateral Raises 4x 12
Cable Front Raises 4x 12
Rope Lat Pulldowns 4x 8-Failure
Tricep EZ-Bar Pulldowns 4x 8-Failure
Single Arm Tricep Pulldowns 4x 10-Failure
Tricep Cable Crossovers 6x 12-15
MTS Incline Press 4x 10-12
~
Abs...
Abdominal Crunch Machine 3x 25
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
~
Hope everyone is good! I'm gonna have to change up my routine to compensate for my shoulder issue for the time being for sure. Stay well homies!

01/07/24 Hey! Had a bit of shoulder issues yester

01/07/24

Hey! Had a bit of shoulder issues yesterday so I just did a light workout at home with some various mobility exercises but alas today is leg day & once again here's the rundown on today's #gym #workout
~
Smith Machine Squats 5x 10-12
Leg Extensions 4x 8-12
Leg Press 4x 8-12
Smith Machine RDLs 4x 10
Nordic Hamstring Curls 4x 12
Seated Leg Curls 4x 8-12
Laying Leg Curls 4x 8-12
Hip Abduction Machine 4x 12
Calf Raises 3x 25
~
Can't forget Abs of course...
Abdominal Crunch Machine 4x 25
Decline Ab Crunches w/45lb 3 x15
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
~
Finished off with light cardio for 30 minutes on the cycle. Hope everyone is well! Been doing my best to keep focused. It's definitely been a challenge these past few weeks.
~
#motivated #weightloss #selflove #selfcare #weightlosscheck #gymmotivation #gymtok #selfimprovement #gymlife #weightlosstransformation #philgates

Hey! Quick little #gym #workout today as my should

Hey! Quick little #gym #workout today as my shoulder was bothering me pretty bad & I was feeling a bit off. Here's the rundown on today's routine though.
~
Weighted Dips x3 AMRAP
Dips x3 AMRAP
Weight Assisted Dips x3 AMRAP
Smith Machine Inclines 6x 8-12
Chest Cable Flys 4x 12
- Mid
- Decline
- Incline
Pec Flys 4x 12
Cable Lateral Raises 4x 12-15
Cable Front Raises 4x 12-15
Rear Delt Machine 4x 12
Tricep Cable Crossovers 6x 12-15
Single Arm Cable Tricep Pulldowns 4x 8-15
EZ-Bar Tricep Pulldowns 4x 12-15
Tricep Press Dip Machine 4x 12
~
Finished off with Abs as usual...
Abdominal Crunch Machine 4x 25
Decline Ab Crunches w/45lb 3 x15
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
~
Hope everyone is well as usual! Stay well!
#motivated #weightloss #selflove #selfcare #weightlosscheck #gymmotivation #gymtok #selfimprovement #gymlife #weightlosstransformation #philgates

Hey! Another day another... leg day, lol. It's tha

Hey! Another day another... leg day, lol. It's that time of the week again. Here's today's #gym #workout rundown...
~
Single Leg Smith Machine Squats 4x 8-12
Leg Press Wide 4x 12
Leg Press Close 4x 12
Leg Extensions 4x 8-15
~
Smith Machine RDL's 4x 10-12
Seated Hamstring Curls 4x 8-12
Nordic Hamstring Curls 4x 12
Hip Abduction Machine 3x 12
Calf Raises 3x 25
~
Abs...
Abdominal Crunch Machine 4x 25
Hanging/Pull-Up Swinging L-Sits Hold 30sec x4
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
~
Finished up with 1hr Cardio on the treadmill...
Started & finished the day with a few sets of pull-up hangs for 30sec x6 also with a few pull-ups added in to try & help with the shoulder impingement issue on my right side. Feels like it's helping slowly but surely.
~
Hope everyone is well! Stay #motivated homies! #weightloss #selflove #selfcare #weightlosscheck #gymmotivation #gymtok #selfimprovement #gymlife #weightlosstransformation #motivation #philgates #highpowerstudios

Hey! Back & biceps today with some calisthenics &

Hey! Back & biceps today with some calisthenics & finishing off with the usual abs... skipped cardio today cuz I was trying to finish up a bit early. Here's the rundown on today's #gym #workout
~
Weighted Pull-Ups 6x AMRAP
Wide Arm Lat Pulldowns 4x 12
Seated Single Arm Cable Rows 4x 10-12
Weight Assisted Pull-Ups 4x 8-12
- Wide Grip
- Close Grip
- Reverse Grip
- Neutral Grip
~
EZ-Bar Bicep Cable Curls SS with
Reverse Grip Cable Curls 4x 8-12
Single Arm Cable Curls 4x 12
Hammer Curls 4x 8-12
Spider Curls 4x 8-12 SS with
Zottman Curls 4x 8-12
Reverse Wrist Curls 2x 15
Wrist Rollers 2x 15
~
Abs...
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25
Hanging/Pull-Up Swinging L-Sits Hold 30sec x4
Hanging on pull-up bar 3x 60sec to help with my shoulder
~
Anyhow... hope everyone is well!

Hey! 2nd day of 2024 & the 2nd #workout of the yea

Hey! 2nd day of 2024 & the 2nd #workout of the year, ha! Chest, shoulders, & triceps with some calisthenics, abs, & cardio... Let's go! Here's the #gym rundown...
~
Weighted Dips 6x AMRAP
Weighted Pull-Ups 6x AMRAP
Pull-Ups 2x AMRAP
Incline Smith Machine Bench 4x 8-12
Cable Chest Flys 4x 8-15
- Mid
- Decline
- Incline
Straight Arm Pulldowns 4x 12-15
Pec Flys 4x 8-12
~
Cable Shoulder Lateral Raises 4x 12-15
Cable Shoulder Front Raises 4x 12-15
Facepulls 4x 15
Rear Delt 4x 8-12
Military Presses 4x 8-12
~
Tricep Cable Crossovers 4x 8-15
Single Arm Overhead Tricep Extensions 4x 8-15
Tricep V-Bar/EZ-bar Pulldowns SS with
Single Arm Reverse Grip Pulldowns 4x 8-15
~
Finished off with 3 more sets of weighted pull-ups AMRAP before the usual abs & cardio...
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25 to Heel Touches x60 back to Cable Crunches x25 & repeated 2x
~
Hope everyone's year is heading off to a great start! #weightloss #selflove #selfcare #weightlosscheck #gymmotivation #gymtok #selfimprovement #gymlife #weightlosstransformation #motivation #philgates #highpowerstudios

Hey! Happy New Year's Day everyone! Just so happen

Hey! Happy New Year's Day everyone! Just so happened to be leg day, smh... so I hopped in the #gym & killed my legs then hopped into some calisthenics & finished off with a quick abs routine & some light cardio... here's the rundown on my New Year's Day #workout
~
Bulgarian Split Squats 3x Dropsets
Leg Press 4x 10-12
Smith Machine Squats 4x 8-12
Smith Machine RDL's 4x 8-12
Leg Raises 4x 10-12
Seated Hamstring Curls 4x 8-12
Laying Hamstring Curls 4x 8-12
Nordic Hamstring Curls 4x 12
Calf Raises 3x 25
~
Some quick calisthenics...
Hanging scapula pull-ups 3x AMRAP
Pullups 6x AMRAP
Hanging 6x 30sec
Weighted Dips 6x AMRAP
Dips 3x AMRAP
~
Abs...
Weighted Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25 to Heel Touches x60 to Cable Crunches x25 & repeat 2x
~
I attempted to do chest, shoulders, & triceps day also but when I started a quick set on incline my shoulder was feeling a bit off so I figured I'd hold out until tomorrow... technically later today, lol. Hope everyone had a wonderful New Year's & I'm sending positive energy & love to all my friends & loved ones for an amazing 2024!
~
#weightloss #selflove #selfcare #weightlosscheck #gymmotivation #gymtok #selfimprovement #philgates #gymlife #weightlosstransformation #motivation #newyearsworkout

Late #workout with my cuzzo... Back & biceps tonig

Late #workout with my cuzzo... Back & biceps tonight finishing up with a quick abs routine & calf raises...
~
Pull-ups 6x AMRAP
Pull-ups Weight Assisted Variations
- Wide Grip 4x 12
- Close Grip 4x 12
- Reverse Grip 4x 12
- Neutral Grip 4x 12
Dumbell Rows 4x 12 Each Side
Chest Supported Rows 4x 12
~
Supinated Bicep Curls SS with
Hammer Curls 4x 10
~
Wide Grip Lat Pulldowns SS with
Seated Cable Rows 4x 10-12
~
Bicep Rope Curls SS with
Reverse Grip Cable Curls 4x 12
~
Quick Abs Workout...
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25 then finished off with Calf Raises on the Leg Press 3x 25
~
Back was feeling nice & charlie horsy, lol. Biceps aching... still feeling my legs from a few days ago & chest from yesterday so I'd say it was a good day, ha! Pull-ups feel like they're improving a bit & although my shoulder was still giving me some issues I was able to get off a few good sets before using the weight assist. Anywho... Hope everyone is good!

Quick #workout today with my cuz. Chest, shoulders

Quick #workout today with my cuz. Chest, shoulders, & triceps with the usual abs to finish off. Was busy at the #gym so didn't quite get to everything I usually run through but a decent workout nonetheless.
-
Chest Cable Flys Mid, Decline, Incline
4x 8-15
Straight Arm Pulldowns
4x 12
Cable Shoulder Lateral Raises
4x 12
Cable Front Raises
4x 12
Facepulls
4x 15
Tricep V-bar Pushdowns
4x 10-15
Single Arm Tricep Rev Grip Pushdowns
4x 12-15 (Extra Sets Weak Right Side)
Tricep Cable Crossovers
4x 8-15
Single Arm Overhead Tricep Extensions
4x 6-12 (Extra Sets Weak Right Side)
Crossbody Dumbell Raises
4x 8-12
Incline Bench Smith Machine
4x 8-12
-
Finished with a quick abs routine...
Jackknives x25 to Cable Crunches x25 to Winshield Wipers x12 to Cable Crunches x25 then stretched for about 10 minutes even though I know I need to spend way more time stretching, lol.
-
Anyhow, hope everyone is well!

Been a rough few weeks but doing my best to contin

Been a rough few weeks but doing my best to continue pushing on. Leg day today. Felt extra drained the last few workouts but powered through. Here's the rundown of today's #workout
-
Bulgarian Split Squats 4x 12
Goblet Squats 3x 6 holding for 30s/rep
Smith Machine Squats 5x 8-12
Squat Rack Glute Focus 4x 10-12
Leg Extensions 4x 8-15
Hamstring Curls 4x 8-12
Nordic Hamstring Curls 4x 12
Hip Abduction Machine 4x 12
Calf Raises 3x 15
-
Finished off with Abs as usual...
SS 30lb weighted Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25 to L-sit holds on Dip bar 3x 30sec back to Cable Crunches x25 only 1 set today because I was feeling a bit dizzy today.
-
No cardio today as I dropped back down in weight to 187lbs & I wasn't really trying to get in any more #weightloss honestly. Feel like I've been doing far too much in the #gym & not eating as much as I should be so have to slow it up a bit. Started to feel it a bit more this past week although it could also be how I've been feeling mentally compounding the issue. Anyhow, I hope everyone is well & in a good space physically & mentally. Sending positive energy hoping for the best of New Year's to all my family & friends as well as everyone else. #selflove #selfcare #weightlosscheck #gymmotivation #gymtok #selfimprovement #philgates

December 26, 2023 progress... a lot has changed th

December 26, 2023 progress... a lot has changed this year. I'd like to think a lot has changed since I started going back to the #gym October 17th, 2023 but there has been so many shifts in my life well before. I honestly jumped back into the #gymlife like many others dealing with personal traumas that put them in a dark place. The one thing I knew I had total control over throughout my life was my physical being along with my mental but it's definitely difficult to control your mental state whilst going through difficult times in life. And we all have dips in life. Some deeper and darker than others. I've always hoped for the most positive outcomes for those around me whether they've continued to stand beside me or not. I would never wish for anyone to have to be alone to face and endure the pain they have to deal with emotionally throughout any trials or tribulations. Sometimes all that is needed for someone going through a hardship in life is some kind words, a kind interaction, or a welcoming conversation. Sometimes that conversation can be uncomfortable but if the relationship has any kind of meaning I would say that it is worth the discomfort. I do my very best to be there for anyone even when I feel I am at my lowest and have nothing to offer but myself and my time. Most times that is all that is needed honestly.

Hey! Happy holidays homies! Just a chill chest, sh

Hey! Happy holidays homies! Just a chill chest, shoulders, & biceps workout again today finishing off with abs, calf raises, & a little cardio...
~
Weighted Dips starting with 45lbs 1 set of 6-10 dropping to 35lbs for 2 sets of 8-10 then 25lbs 2 sets of 6-10. Shoulder still a bit dodgy but whatever...
~
Chest Cable Flys Mid 4x 8-12
Chest Cable Flys Decline 4x 8-12
Chest Cable Flys Incline 4x 8-12
~
Did some light shoulder mobility exercises between sets throughout the workouts today because my shoulder is still slightly bothering me.
~
Single Arm Side Lateral Raises 4x 12
SS with Single Arm Front Lateral Raises 4x 12
Smith Machine Military Press 4x 6-12
~
Tricep Cable Crossovers 4x 8-12
Facepulls 4x 8-15
~
Tricep V-Bar Pulldowns SS with
Single Arm Reverse Tricep Pulldowns
4x 8-15
~
Single Arm Tricep Cable Crossovers
focusing more on my right weak side.
4x 10-12
~
Smith Machine Incline 4x 6-12
~
Then the usual Abs...
25x Jackknives to 25x Cable Crunches to 24x Windshield Wipers back to 25x Cable Crunches to 60x Heel Touches nack to 25x Cable Crunches & repeat 2x
~
Single Leg Calf Raises 4x 15
~
Finished off with some light cardio on the bike for the 1st tile instead of the treadmill.
~
Anyhow, hope everyone is well! Stay focused & have a very happy holiday! Probably take a couple days rest being that the gym is closed Xmas... maybe just some light dumbell workouts & calisthenics at home. Sending positive thoughts your way & wishing everyone the best of holidays!

Back & biceps today... tired af but pushed on, let

Back & biceps today... tired af but pushed on, let's gooo!
-
SS pull-ups 8-10 reps each x4
(Used the weight assist dropping weight every set & did some light shoulder mobility exercises in between each set)
- Wide grip
- Close grip
- Reverse grip
- Neutral grip
Lat Pulldowns Neutral Grip 8-12 x4
Lat Pulldowns Wide Grip 8-12 x4
Crucifix Curls 8-12 x4
Rope Curls 8-12 x4 SS with
Reverse Cable Curls 8-12 x4
Single Arm Cable Curls Supinated 8-10 x4
Dumbell Rows 8-10 x4
Preacher Curls 8-10 x3
-
Finished off with the usual Abs routine...
Jackknives x25 to Cable Crunches x25 to Windshield Wipers x12 to Cable Crunches x25 to Heel Touches x60 back to Cable Crunches x25 & repeated only twice today.
-
Finally Calf Raises on the Squat Rack 2x35...
-
A bit of a chillax day feeling a bit fatigued so ended earlier than usual. Hope everyone is well!
-
#weightloss #weightlosstransformation #weightlosscheck #gymmotivation #workout #gym #gymtok #motivation #gymlife #selfimprovement #selfcare #selflove #philgates #highpowerstudios

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CONTACT

For info or booking:

[email protected]
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Jay Z “December 4th” Remix