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5/23/13 WEEK 16 // SHOULDERS,CALVES//3-5 REPS OHP 3 Reps 105 3 Reps 110 2 Reps 110 Shoulder Press 5 Reps 65 5 Reps 65 5 Reps 70 5 Reps - Dropset 45 BB Upright Row 3 Reps 70 3 Reps 80 5 Reps 80 1 Arm Cable Front Raise 5 Reps 30 5 Reps 30 5 Reps - Dropset 30 Delt Machine 5...

5/21/13 WEEK 16 // BACK,BI'S & ABS//3-5 REPS Weighted Pullup 3 Reps BW+ 45 3 Reps BW+ 45 5 Reps -Drop BW Bent Over Row 3 Reps 150 (PR) 3 Reps 150 (PR) 3 Reps 150 (PR) 5 Reps - Dropset 135 Deadlift 3 Reps 135 3 Reps 135 1 Reps 215 Fail 265 1 Rep...

5/20/13 WEEK 16 // CHEST,TRI'S & CALVES//3-5 REPS BB Bench Press 3 Reps 175 3 Reps 175 3 Reps 175 1 Reps 180 5 Reps 135 Incline DB Press 3 Reps 70 5 Reps 70 5 Reps 70 5 Reps - Drop 45 Chest Flyes 5 Reps 45 5 Reps 45 5 Reps - Drop 25 Cable Crossover 5 Reps 120 5 Reps 120 5 Reps...

5/16/13 WEEK 15 // LEGS & ABS//6-8 REPS Squat 8 Reps 150 8 Reps 150 8 Reps 150 6 Reps - Dropset 135 Front Squat 6 Reps 120 3, 3 Reps 120 8 Reps - Dropset 95 Leg Extension 8 Reps 115 8 Reps 115 8 Reps - Dropset 55 Leg Press 8 Reps 130 8 Reps 130 8 Reps - Dropset 100 Lying Leg...

5/14/13 WEEK 15 // SHOULDERS & CALVES//6-8 REPS OHP 6 97.5 6 97.5 6 97.5 8 50 Arnold Press 6 Reps 50 6 Reps 50 6 Reps 50 8 Reps - Dropset 30 BB Upright Row 8 Reps 65 8 Reps 65 8 Reps - Dropset 45 DB Front Raise 8 Reps 20 8 Reps 20 8 Reps 10 Delt Machine 8 Reps 85 8 Reps 100...

5/13/13 WEEK 15 // BACK,BI'S & ABS//6-8 REPS Bent Over 8 Reps 140 8 Reps 140 8 Reps 140 8 Reps 140 Deadlift 6 Reps 180 6 Reps 180 8 Reps 180 6 Reps 135 Wide Pulldown - Behind Neck 8 Reps 145 8 Reps 145 6 Reps - Dropset 115...

Thanks bro. I extended this program another cycle(4 weeks),but decided to focus more on hitting max reps than the previous month's weight. Excited to start PHAT in 2 weeks.

5/11/13 WEEK 15 // CHEST,TRI'S & CALVES//6-8 REPS BB Bench Press 6 Reps 160 6 Reps 160 5 Reps 160 5 Reps - Drop 135 Incline DB Press 7 Reps 65 5 Reps 65 5 Reps - Drop 45 Chest Flyes 8 Reps 40 8 Reps 40 8 Reps 40 8 Reps - Drop 30 Cable Crossover 8 Reps 80 6 Reps 100 8 Reps - Drop...

5/9/13 WEEK 14 // LEGS & ABS//9-11 REPS Squat 9 Reps 135 9 Reps 135 9 Reps 135 9 Reps 135 Front Squat 9 Reps 100 9 Reps 100 9 Reps 100 Leg Extension 11 Reps 100 10 Reps 100 11 Reps 100 Incline Leg Press 11 Reps 167 11 Reps 167 11 Reps 167 Lying Leg Curls 11 Reps 45 11 Reps 45...

Thanks bro! Hm nothing really noticeable tbh(can't pinpoint it yet). I'm on my last bottle and on the first month I noticed the focus to be a lot better with the pwo's I was taken at the time. Had some good results on a cut, but hard to say it was the cause since I was taking a couple other...

5/8/13 WEEK 14 // SHOULDERS & CALVES//9-11 REPS 6 ways 10 Reps 10 11 Reps 10 OHP Weight 10 Reps 75 9 Reps 75 9 Reps 75 9 Reps 75 Arnold Press 9 Reps 45 8 Reps 45 8 Reps 45 5 Reps 45 8 Reps 30 BB Upright Row 11 Reps 50 11 Reps 50 11 Reps 50 1 Arm Cable Front Raise 9 Reps 20 9...

5/5/13 WEEK 14 // CHEST,TRI'S & CALVES//9-11 REPS BB Bench Press 11 Reps 145 10 Reps 145 6 Reps 145 9 Reps 135 Incline DB Press 9 Reps 60 6 Reps 60 9 Reps 50 Chest Flyes 9 Reps 35 9 Reps 35 9 Reps 35 Cable Crossover 11...

5/2/13 WEEK 13 // LEGS & ABS//12-15 REPS Squat 12 Reps 100 12 Reps 100 12 Reps 100 12 Reps 100 Front Squat 12 Reps 85 12 Reps 85 12 Reps 85 Leg Extension 15 Reps 40 15 Reps 40 15 Reps 40 Single leg ext 10 Reps 10 10 Reps 10 10 Reps 10 Leg Press 15 Reps 70...

5/1/13 WEEK 13 // SHOULDERS & CALVES//12-15 REPS OHP 15 Reps 45 12 Reps 65 12 Reps 65 12 Reps 65 Arnold Press 15 Reps 30 12 Reps 30 12 Reps 30 12 Reps 30 6 ways 12 Reps 5 12 Reps 5 BB Upright Row 15 Reps 40 15 Reps 40 15 Reps 40 1 Arm Cable Front Raise 12 Reps...

4/28/13 WEEK 13 // CHEST, TRI'S & CALVES// BB Bench Press 13 Reps 135 10 Reps 135 12 Reps 135 13 Reps 135 First two reps the tempo was slow w/ a pause. Started to fatigue so I upped the tempo. Incline BB Press 11 Reps 100 8 Reps 100 13 Reps 80 Wasn't happy with this set. Had...

4/26/13 WEEK 12 // ARMS// Warm up - Jump rope 20 mins DB Curls w/ Fat Gripz 15 Reps 20 12 Reps 25 8 Reps 30 8 Reps 30 12 Reps 25 15 Reps 20 Tricep Ext 15 Reps 35 12 Reps 40 8 Reps 50 8 Reps 35 OLY BB Curl 5 Reps 65 5 Reps 65 5 Reps 65 5 Reps 65 5 Reps 65 DB Skullcrusher w/...

4/23/13 WEEK 12 // SHOULDERS & CARDIO// 3-5 Reps Warm up - Jump rope 20 mins DB Shoulder Press 5 Reps 65 5 Reps 65 5 Reps 65 6 Reps - Dropset 40 Side Lateral Raise 3 Reps 35 3 Reps 35 5 Reps - Dropset 20 DB Upright Row 5 Reps 45 5 Reps 45 5 Reps - Dropset 30 BO DB Delt...

4/21/13 WEEK 12 // BACK & BI'S// 3-5 Reps Warm up - Jump rope 20 mins Weighted Pullup 3 Reps 30(180 total) 3 Reps 30(180 total) 3 Reps bw(150 total) Bent Over Row 5 Reps 150 5 Reps 150 strapped 5 Reps 150 strapped 5 Reps - Dropset 135 Deadlift 3 Reps 135 2 Reps 215 2 Reps 255...

4/21/13 WEEK 12 // CHEST & TRI'S// Warm up - Jump rope 20 mins BB Bench Press 5 Reps 95 3 Reps 135 2 Reps 155 3 Reps 175 2 Reps 180 1 Reps 185 1 Reps 180 5 Reps - Dropset 135 Incline DB Press 5 Reps 70 4 Reps 75 4 Reps 75 5 Reps - Drop 45 Chest Flyes 5 Reps 45 5 Reps 45 5 Reps -...

4/18/13 WEEK 11 // SQUATS,DL'S & CURLS// Warm up - Jump rope 20 mins SQUATS RND 1 Warm Up 5 Reps 135 9 Reps 150 Hamstrings started to cramp. Pyramid DB Curls w/ Fat Gripz 15 Reps 15 12 Reps 20 8 Reps 30 8 Reps 30 12 Reps 20 15 Reps 15 SQUATS RND 2 5 Reps 135 5 Reps 150...