The road to Gainz-Ville

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 to move up my stands and chair to accommodate this workout. Bench setting was higher on the first two sets till I lowered it to 3. Will probably just stick to DB's.

Chest Flyes
15 Reps 30
12 Reps 30
12 Reps 30


Slow tempo and got a good burn.


Cable Crossover
12 Reps 70
12 Reps 70
12 Reps 60
12 Reps 60


Had some good reps. Started to fatigue so I dropped down the weights.


Tricep Pulldown
15 Reps 35
15 Reps 40
15 Reps 40
15 Reps 45


Felt stronger with this workout.


Close Grip BB Pres
10 Reps 95
6 Reps 95
6 Reps 70

Not a good set.


Skullcrushers
15 Reps 30
15 Reps 30
15 Reps 30

Leg Press Calf Raise
30 Reps 55
30 Reps 55
30 Reps 55


I haven't done this in almost a month. My leg still cramped so what I did was not lock out my legs this time around. Got a good burn on my calves w/out strain.

Calf Press Machine
30 Reps 85
30 Reps 85
30 Reps 85


20 Mins on the Ellliptical
​


PREWORKOUT//
AEN Presurge
Creavar
1 Versa-1
4 Drive


INTRA//
COMPETE
DAA


Thoughts:


Really need to just chalk it up and lift lighter on high volume chest. Chest seems to be my weak point and the lagging part of my muscles.




Obey46 said:
4/28/13
WEEK 13 // CHEST, TRI'S & CALVES//




BB Bent Over Row
15 Reps 120
14 Reps 120
15 Reps 120
15 Reps 120


Felt strong on this workout. Really pushed to try and hit 15 reps.


Deadlift
15 Reps 120
15 Reps 120
15 Reps 120
15 Reps 120


Wanted to hit high reps so wen't light with the weights. Felt a good burn by rep 10 which made me work for the next 5.

Wide Pulldown - Behind Neck
15 Reps 100
13 Reps 115
12 Reps 115


Seated Cable Rows
15 Reps 85
13 Reps 90
12 Reps 90



S. Arm Pulldown
15 Reps 40
15 Reps 40
14 Reps 40

BB Curl
15 Reps 40
15 Reps 40
12 Reps 40
13 Reps 40


These felt easy and gave a pretty good pump. Got more motivation out of it.


Preacher Curl
12 Reps 30
12 Reps 30
12 Reps 30

1 Arm Cable Curl
15 Reps 15
13 Reps 20
15 Reps 25

Hip Raise
30 Reps
20 Reps
20 Reps

Crunches
30 Reps
30 Reps
30 Reps

Oblique Crunches
30 Reps
20 Reps
20 Reps
​


PREWORKOUT//
AEN Presurge
Creavar
1 Versa-1
4 Drive
4 NO Uptake


INTRA//
COMPETE
DAA


Thoughts:


Had a better workout today. Endurance was solid and was sweating like crazy.






4/29/13
WEEK 13 // BACK,BI'S & ABS//




BB Bent Over Row
15 Reps 120
14 Reps 120
15 Reps 120
15 Reps 120


Felt strong on this workout. Really pushed to try and hit 15 reps.


Deadlift
15 Reps 120
15 Reps 120
15 Reps 120
15 Reps 120


Wanted to hit high reps so wen't light with the weights. Felt a good burn by rep 10 which made me work for the next 5.

Wide Pulldown - Behind Neck
15 Reps 100
13 Reps 115
12 Reps 115


Seated Cable Rows
15 Reps 85
13 Reps 90
12 Reps 90



S. Arm Pulldown
15 Reps 40
15 Reps 40
14 Reps 40

BB Curl
15 Reps 40
15 Reps 40
12 Reps 40
13 Reps 40


These felt easy and gave a pretty good pump. Got more motivation out of it.


Preacher Curl
12 Reps 30
12 Reps 30
12 Reps 30

1 Arm Cable Curl
15 Reps 15
13 Reps 20
15 Reps 25

Hip Raise
30 Reps
20 Reps
20 Reps

Crunches
30 Reps
30 Reps
30 Reps

Oblique Crunches
30 Reps
20 Reps
20 Reps
​


PREWORKOUT//
AEN Presurge
Creavar
1 Versa-1
4 Drive
4 NO Uptake


INTRA//
COMPETE
DAA


Thoughts:


Had a better workout today. Endurance was solid and was sweating like crazy.
Click to expand...
 
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 15
12 Reps 15
12 Reps 15


Delt Machine
15 Reps 70
13 Reps 70
11 Reps 70


DB Shrug
15 Reps 65
15 Reps 65
12 Reps 65
15 Reps 65

Leg Press Calf Raise
30 Reps 55
30 Reps 70
30 Reps 85
30 Reps 100

Calf Press Machine
30 Reps 85
30 Reps 85
30 Reps 85
30 Reps 85

22 mins on the Elliptical


​


PREWORKOUT//
Jack3d 1,3
Creavar
1 Versa-1
4 Drive
4 NO Uptake


INTRA//
TSN Hyperblend BCAA
DAA


Thoughts:


Weights were light today, but got a great burn. Energy and endurance felt good. Feeling pretty darn tired right now and I did shoulders only. Hamstring is feeling better, but cramps a little. Hoping to hit my first full leg day tomorrow after a month long recovery.
 
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
15 Reps 85
15 Reps 100

Lying Leg Curls
15 Reps 40
12 Reps 40
12 Reps 40
12 Reps 40

Hip Raise
26 Reps
15 Reps
30 Reps

Crunches
15 Reps
30 Reps
30 Reps

Plank
1 min Rep
1 min Rep
1 min Rep

22 mins on the Elliptical


​


PREWORKOUT//
1 Uncut
Hemavol
Creavar
1 Versa-1




INTRA//
Energize N'Gage
DAA


Thoughts:


Finally got in a full leg work after about 4-5 weeks. Hamstring feels better and cramps less each day. Can't wait to fully recover. Today's workout was light in weights just to ease back into the leg workouts.
 
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 Reps 70
9 Reps 70
9 Reps 70


Tricep Pulldown
11 Reps 50
11 Reps 50
11 Reps 50
11Reps 50

Close Grip DB Press
9 Reps 40
9 Reps 40
9 Reps 40

Skullcrushers
11 Reps 30
11 Reps 30
11 Reps 30

Leg Press Calf Raise
20 Reps 100
4 Reps 180
4 Reps 180

Pec Fly Machine
20 Reps 115
11 Reps 115
11 Reps 115

22 mins on the Elliptical


​


PREWORKOUT//
2 Uncut
4 NO Uptake
Creavar
1 Versa-1




INTRA//
Energize N'Gage
DAA


Thoughts:


Decent workout today. My arms tended to give up on the third set so I had to bump down to hit the set amount of reps. Incidentally, I've been off Drive for a week, but I hate using supplements as an excuse. I'll keep adding an extra day of arms this month and keep training tri's.


As far as the weights goes, I wanted to focus more on hitting the maximum reps than trying to beat the previous month's weights.



5/6/13
WEEK 14 // BACK,BI'S & ABS//9-11 REPS




Bent Over Row
10 Reps 135
10 Reps 135
10 Reps 135
10 Reps 135

Deadlift
9 Reps 135
9 Reps 135
9 Reps 135
9 Reps 135

Wide Pulldown - Behind Neck
9 Reps 130
9 Reps 130
9 Reps 130

Seated Cable Rows Weight
10 Reps 100
9 Reps 100
9 Reps 100

S. Arm Pulldown
11 Reps 45
9 Reps 45
10 Reps 45

BB Curl
10 Reps 55
9 Reps 55
8 Reps 55
7 Reps 55

Preacher Curl
11 Reps 30
11 Reps 30
11 Reps 30

DB Curl
11 Reps 20
9 Reps 20
9 Reps 20

Hanging Leg Raise
19 Reps
15 Reps
12 Reps

Weighted Crunch
19 Reps 25
19 Reps 25
15 Reps 25

DB Side Bend
20 Reps 35
20 Reps 25
20 Reps 25


​


PREWORKOUT//
2 Uncut
4 NO Uptake
Creavar
1 Versa-1


INTRA//
Energize N'Gage
DAA


Thoughts:


Had a good back day as it's much stronger than my chest. Wen't higher on BB rows and dropped a little weight on DL's. Hamstring started cramping so I took it easy on DL's. Like yesterday, I wanted to focus more on hitting the set amount of reps than beating the previous month's weight. Possibly do this for the rest of the program till I start PHAT at the end of the month.
 
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 Reps 20
9 Reps 20


Delt Machine
11 Reps 70
11 Reps 70
11 Reps 70


BB Shrug
11 Reps 150
11 Reps 150
11 Reps 150
11 Reps 150

Leg Press Calf Raise
20 Reps 115
20 Reps 115
20 Reps 115
20 Reps 115

Calf Press Machine
20 Reps 115
20 Reps 115
20 Reps 115
20 Reps 115

DL
5 Reps 145
5 Reps 165
3 Reps 175


20 mins on the Elliptical
​


PREWORKOUT//
J3D 1,3
Creavar
1 Versa-1


INTRA//




Thoughts:


Energy felt great today. Weights were a little bit light, but good enough to get a burn. Tanked on the 4th seft of Arnold presses so added an extra light set. Felt like adding a few DL's so tried them on the last workout. Energy was really good.
 
Real detailed log. Pretty Rad stuff. I see you're taking Versa-1; what are your thoughts on it? I finished up two bottles of it before I started my Halo Cycle.
 
Tyleratron said:
Real detailed log. Pretty Rad stuff. I see you're taking Versa-1; what are your thoughts on it? I finished up two bottles of it before I started my Halo Cycle.
Click to expand...

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 supplements.
 
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
11 Reps 45
11 Reps 45

Hanging Leg Raise
20 Reps
20 Reps
20 Reps

Ab Crunch Machine
20 Reps 80
20 Reps
20 Reps

Side Plank
1 min Rep
1 min Rep
1 min Rep


20 mins on the Elliptical (2mi)
​


PREWORKOUT//
2 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


Had to drop the ego and remember leg day is all about rehabbing the hamstring. Depth was low and felt a bit of struggle. Wanted to hit 11 reps, but hamstring was feeling tight. The last set of front squats was a bit half ass due to the fact that the first rep triggered the need to go to the bathroom. Everything else felt more of an endurance workout. Got back on the incline leg press and didn't lock out this time. Planks just destroyed me today.
 
Good log. Watching to see how you finish. Good luck with the hamstring. Can be a tough one to rehab.


Sent from my iPad using Tapatalk HD
 
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 60

Tricep Pulldown
8 Reps 60
8 Reps 60
8 Reps 60
8 Reps - Drop 30

Close Grip DB Pres
5 Reps 55
6 Reps 50
6 Reps - Drop 35

Skullcrushers
8 Reps 40
8 Reps 40
8 Reps 40
8 Reps 40


Leg Press Calf Raise
14 Reps 150
14 Reps 150
14 Reps 150
14 Reps - Drop 150

Calf Press Machine
14 Reps 145
14 Reps 145
14 Reps 145
14 Reps - Drop 145


Supine Chest Press Machine
8 Reps 190
5 Reps 190
10 Reps 100


20 mins on the Elliptical (2mi)
​


PREWORKOUT//
1 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


Ended up not doing an optional arm workout yesterday to get some rest. Figured I'd start the week early. Goal was try to hit atleast 6-8 reps. Wasn't too bummed that my bench was 10#'s lighter than the previous month's week 3 micro cycle. Overall workout was good. Added an extra set to a few of the workouts and another bench workout to get a little bit more pump.
 
Push50 said:
Good log. Watching to see how you finish. Good luck with the hamstring. Can be a tough one to rehab.


Sent from my iPad using Tapatalk HD
Click to expand...

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.
 
5/13/13
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

Seated Cable Rows
6 Reps 130
5 Reps 130
5 Reps 115
5 - Dropset 85

S. Arm Pulldown
8 Reps 50
8 Reps 55
8 Reps 55


BB Curl
6 Reps 65
6 Reps 65
6 Reps 65
6 Reps - Dropset 40

Preacher Curl
8 Reps 40
8 Reps 40
8 Reps - Dropset 40

1 Arm Cable Curl
8 Reps 30
8 Reps 30
7 Reps - Dropset 20


Cable Crunch
14 Reps 50
10 Reps 50
10 Reps 50

DB Side Bend
14 Reps 50
14 Reps 50
14 Reps
​


PREWORKOUT//
1 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


Had a great back day. Got a little overzealous with DL's and wanted to go much higher. Felt good and light, but hamstring started to bother me when I got to abs. Felt strong and maxed out on some reps. Dropped the need for drop sets on a few workouts in order to do an extra full set. Overall was happy, but I think I'm going to take legs easy this week.
 
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
7 Reps 100

BB Shrug
8 Reps 165
8 Reps 165
8 Reps 165
8 Reps 165

Leg Press Calf Raise
14 Reps 145
14 Reps 145
14 Reps 145
14 Reps 145

Calf Press Machine
14 Reps 145
14 Reps 145
14 Reps 145
14 Reps 145


20 mins Elliptical
​


PREWORKOUT//
1 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


I dun goofed on OHP's. Forgot to add the other 2.5 weight on the other side. I was wondering why my right side felt stronger. Overall short and simple workout that had me sweating crazy.
 
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 Curls
8 Reps 55
8 Reps 55
8 Reps 55
8 Reps - Dropset 35

Hip Raise
14 Reps
14 Reps
14 Reps

Weighted Crunch
14 Reps 25
14 Reps 25
14 Reps 25

Cable Twist
14 Reps 27.5
14 Reps 27.5
14 Reps 27.5


20 mins Elliptical
​


PREWORKOUT//
2 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


The leg workout was a little too easy. If my hamstring is feeling better next week, I'll shoot to match my PR's.
 
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 drop 60

Tricep Pulldown
3 Reps 75
3 Reps 75
3 Reps 75
5 Reps - Drop 40

Close Grip BB Pres
5 Reps 110
5 Reps 130
5 Reps 150

Skullcrushers
5 Reps 60
5 Reps 60
5 Reps 20

Leg Press Calf Raise
14 Reps 200
14 Reps 200
14 Reps 200

Calf Press Machine
14 Reps 200
14 Reps 200
14 Reps 200


​


PREWORKOUT//
2 Uncut
4 DRIVE
3 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


I think I had a pretty good day. Ended up doing an Arms workout on Friday and spent the weekend resting. As I'm nearing the end of this program, I'm pretty surprised at some of the strength maintained while being on a cut for the last 5 months. Sitting at sub 150lbs and 10% BF. Only a few pounds to lose then go for a year long lean bulk.


Basically got a good sense of what weights to use on PHAT next week.
 
Nice layout
 
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 260 (PR)
Fail 255
3 Reps 235 (-20# last month)
3 Reps 235 (-20# last month)
3 Reps 235 (-20# last month)


Wide Pulldown - Behind Neck
8 Reps 150
8 Reps 150
5 Reps - Dropset 100

Seated Cable Rows - Strapped
5 Reps 145
5 Reps 150(PR)
5 Reps 160(PR)
5 Reps 165(PR)
5 Reps 100


S. Arm Pulldown
5 Reps 60
5 Reps 60
5 Reps 45


* Damn rusty micro load made the traction/resistence harder.

BB Curl
3 Reps 75
3 Reps 75
3 Reps 75
3 Reps 80
3 Reps 80
5 Reps 45
5 Reps 45


Preacher Curl [/b]
5 Reps 50
10 Reps 50
10 Reps 50
7 Reps 60
7 Reps 60

1 Arm Cable Curl [/b]
5 Reps 50
5 Reps 50
5 Reps - Dropset 30

Weighted Hip Raise [/b]
9 Reps 15
9 Reps 15
9 Reps 15

Ab Crunch Machine [/b]
9 Reps 120
9 Reps 120
9 Reps 120

DB Side Bend [/b]
9 Reps 55
9 Reps 55
9 Reps 55



​


PREWORKOUT//
2 Uncut
4 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Decent day today. I rarely test out my limits, but since my hamstring felt better with a knee sleeve I wanted to see where I would fail at. Lost a bit of strength rep wise on my lower back since I've only been DL under 200#'s this month. Overall decent job with deadlifts as I've only been DL'ing for 7 months. Strength overall felt good today. So far so good on a 2k diet.
 
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 Reps 115
5 Reps 115
5 Reps - Dropset 70


BB Shrug
8 Reps 215
8 Reps 215
8 Reps 215
8 Reps 135

Leg Press Calf Raise
9 Reps 200
20 Reps 200
20 Reps 200
20 Reps 200

Calf Press Machine
9 Reps 190
9 Reps 190
9 Reps 190
9 Reps 190

6 ways
10 Reps 5
10 Reps 5



​


PREWORKOUT//
1 Fat Free
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Solid workout today. OHP still feels a bit weak. There's a little strain around my lower right back. Might try seated OHP's next time. 65's felt light so wanted to try 70's and crushed it. Just about a month ago I barely could push them up. Looking to finish strong on tomorrow's leg workout.
 
5/23/13
WEEK 16 // LEGS//3-5 REPS






Squat
3 Reps 185
3 Reps 185
3 Reps 185
5 Reps - Dropset 135


Front Squat
3 Reps 135
3 Reps 135
3 Reps 135

Leg Extension
5 Reps 130
5 Reps 130
5 Reps - Dropset 85

Leg Press
5 Reps 257
5 Reps 257
5 Reps - Dropset 257

Lying Leg Curls
5 Reps 80
5 Reps 80
5 Reps 80
5 Reps - Dropset 50

Hip Raise
9 Reps 15
9 Reps 15
9 Reps 15

Ab Crunch Machine
9 Reps 100
9 Reps 100
9 Reps 100

Plank
75 sec Rep
75 sec Rep
75 sec Rep


​


PREWORKOUT//
1 Fat Free
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Decent leg day. I warmed up ATG on squats and hit a block at 185. Decided to just do working sets at parallel. Looking forward into starting PHAT next week. Definitely have a few things to strengthen up.
 
5/27/13
PHAT WEEK 1 // POWER UPPER//






BB Bent Over Row
5 Reps 150
5 Reps 150
5 Reps 150

Weighted Pullups
7 Reps 25
7 Reps 25

Rack Chins
10 Reps
10 Reps

BB Bench Press
5 Reps 170
3 Reps 170
3 Reps 170

Incline DB Press
5 Reps 70
5 Reps 70
5 Reps 70

DB Shoulder Press
7 Reps 60
6 Reps 60
5 Reps 60

BB Curl
8 Reps 60
8 Reps 60
8 Reps 60

SkullCrushers
8 Reps 60
8 Reps 60
6 Reps 60

DB Side Bends
20 Reps 40
20 Reps 40
20 Reps 40

Hip Raises
20 Reps
20 Reps
20 Reps

Ab Machine
20 Reps 70
20 Reps 70
20 Reps 70



​


PREWORKOUT//
2 UNCUT
2 PRE/2 POST DRIVE
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Pretty good first day of PHAT. The weights felt a bit light,but may stick with it for another week before bumping. Shoulder presses were a bit awkward since I was using a different bench. Energy was good throughout the workout, but now I'm feeling a bit taxed. Tomorrow is Power Lower.
 
5/28/13
PHAT// WEEK 1 // POWER LOWER//






Squats
3 Reps 175
3 Reps 175
3 Reps 175

Sets felt light. Wen't 5# lower than last week to hit ATG. Ended up going below parrallel.


Front Squats
3 Reps 135
6 Reps 135
3 Reps 135


Goofed. Supposed to hit 2 sets for 6-8. Snatch grip felt a lot better with wrist wraps. Went ATG and will probably bump up next time.


SLDL
7 Reps 175
7 Reps 175
5 Reps 175


Calluses bothered me on the last set. Will start using gloves or more chalk. Worked out my back pretty good though.


Leg Extension
6 Reps 150
6 Reps 150

Leg Curl
6 Reps 90
6 Reps 90
6 Reps 90

Leg Press Calf Raise
10 Reps 265
10 Reps 265
10 Reps 265
10 Reps 265

Calf Raise
10 Reps 250
10 Reps 250
10 Reps 250
10 Reps 295

Lying DB Pullover
12 Reps 30
12 Reps 30
12 Reps 30

Time at the gym was fairly quick, so added this workout to work my serratus anterior more.
​


PREWORKOUT//
2 FAT FREE
3 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Almost felt like not doing this today. Whole body was sore and so was my legs from cardio. The weights overall were decent, but good enough to not affect my recovering hamstring. I'm still trying to strengthen my legs after not doing legs for a whole month in April, but getting better each week. Think I'll have a refeed on my days off. Day 2 of PHAT and I'm already spent. I'm pretty sure it's partially due to low carbs.
 
5/30/13
PHAT// WEEK 1 // BACK,SHOULDERS + ABS//






Bent Over Rows
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135


Could have went lighter for more speed, but this weight was good enough.

Rack Chins
12 Reps w/ Fat Gripz
12 Reps
12 Reps w/ Fat Gripz


Decided to use Fat Gripz on hypertrophy days. Just still figuring out where. It made Rack Chins pretty tough. Worked out my forearms and back.

BB Shrug
12 215
12 215
12 215


Reps were good here. Used some leather batting gloves I found which were nice and thin, but still kept my grip tight.


Seated Cable Row
12 Reps 120
12 Reps 120
12 Reps 120

DB Rows
12 Reps 60
12 Reps 60
12 Reps 60

Had gone lighter than planned since I pulled my right lat slightly. Ended up foam rolling in-between sets which made it better.


CG Pulldowns
18 Reps 100
13 Reps 100

Wanted to hit 20 reps, but it just burned. Might go lighter next week. Got a really good pump though.


Upright Rows
13 Reps 50
13 Reps 50
13 Reps 50


I was pretty amazed at the NO Uptake at this point. It's been awhile since I've done back/shoulders. My forearms/biceps were so pumped from the pulldowns that I could not bring the bar up to my chin. Had planned to do DB Presses first, but the seats were taken.


DB Shoulder Press
12 Reps 45
12 Reps 45
12 Reps 45

Lateral Raises
20 Reps 10
15 Reps 10

DB Side Bends
20 Reps 40
20 Reps 40
20 Reps 40

Ab Crunch Machine
20 Reps 70
20 Reps 70
20 Reps

Wood Chopper
20 Reps 30
20 Reps 30
20 Reps 30


​


PREWORKOUT//
2 FAT FREE
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Pretty taxing workout. I added BB Shrugs and ab workouts to this program. I might just add these on a separate day. Had to rush to downtown afterwards for a graduation ceremony and I was just famished and spent. I do plan on lean bulking soon as I'm near 9% BF so hopefully I have enough energy for this program. That and I might actually start using a pwo instead of a fat burner.
 
5/31/13
PHAT// WEEK 1 // LOWER BODY//





Deadlifts
12 Reps 170
12 Reps 170
6 Reps 170
6 Reps 170


Grip was good for these high reps. Went higher than I had planned to, but since it was the first workout I'd go higher. Was almost tanked by the 3rd set so I broke it up into 2 sets. I'm assuming the 5ft bar weighs around 30-35#'s so I counted it as 30#'s.



Squats
3 Reps 110
3 Reps 130
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150


Rack was taken and had planned to do this first. Ended up going on the smith machine. Didn't know what to expect since my lower back was already tired. Hamstring was bothering me so I was foam rolling in between sets. Couldn't believe how much sweat was pouring.

Front Squat
8 Reps 110
8 Reps 110
8 Reps 110


Decent set. Used the smith machine still. Definitely sticking with barbell work at home. Didn't realize school is over so now there's kids all hours in the gym.

Leg Press
12 Reps 257
10 Reps 257
12 Rep 212


By this point I was hating leg day. Dropped down on the third set to get in more reps.

Leg Curls
15 Reps 40
15 Reps 40

Seated Leg Curls
20 Reps 40
20 Reps 45

Leg Press Calf Raise
15 Reps 205
15 Reps 205
15 Reps 205
15 Reps 205

Calf Raise
20 Reps 295
20 Reps 295
20 Reps 295

S. Arm PullDown
20 Reps 40
20 Reps 40
15 Reps 40

Definitely considering in adding an extra day for auxiliary workouts.


​


PREWORKOUT//
2 Uncut
3 NO UPTAKE


INTRA//
Creavar
COMPETE


Thoughts:


Woke up early enough that I decided to just go straight to the gym. Typically I do barbell work at home since I hate waiting or doing workouts out of order. Plus I know exactly how much a 7ft oly bar weighs. 2 Uncut's had me sweating hard. Said F it with cardio. Upping my calories for this workout and there's no need for me to go on low carb. Sitting at 146 and feeling stronger so I'm thinking of bumping up soon. Hamstrings still need to strengthen up more.
 
6/1/13
PHAT// WEEK 1 //CHEST & ARMS//





BB Press
3 Reps 145
3 Reps 145
3 Reps 145
3 Reps 145
3 Reps 145
3 Reps 145

Incline BB Press
12 Reps 100
12 Reps 100
8 Reps 100

Hammer Str Press
12 Reps 150
12 Reps 150
11 Reps 150

Cable Flyes
15 Reps 60
15 Reps 60
15 Reps 60

Spider Curls (BB)
20 Reps 30
20 Reps 30

Tri Ext
12 Reps 40
12 Reps 40
12 Reps 40

Cable Kickbacks
20 Reps 7.5
20 Reps 7.5

Crunches
20 Reps
20 Reps
20 Reps

Hip Raises
20 Reps
20 Reps
20 Reps

Plank
60 secs
60 secs
60 secs


​


PREWORKOUT//
Neurosurge
5 NO UPTAKE


INTRA//
COMPETE


Thoughts:


Ended week 1 pretty good. Weights were just about right. Felt a little nauseous from my PWO + NO Uptake. Guessing I had too much nitrates with no food. Felt better soon as I had a post workout snack. Thoughts about this program is that it's fairly taxing. Felt much better energy wise, but I could tell my body isn't fully recovered. So I'm thinking of resting an extra day then continuing power days. Workout days will be different but seeing how this goes.
 
6/2/13
HIKING





hiking6-2_zps55fa5553.jpg



hiking6-2_landscape_zps48c31ed5.jpg



waterfall_zps80f5b0f9.jpg

​
Thoughts:


Spent the "rest day" hiking 5 miles. Did not know there was a waterfall around the area so decided to check it out. Wanted to dip in, but there was a rattle snake swimming. Found out they don't strike in the water because they can't coil. According to my app, we went down/up about 1k ft.
 
6/4/13
PHAT WEEK 2 // POWER UPPER//






BB Bent Over Row
5 Reps 150
5 Reps 150
5 Reps 150


Easy set. Think I'll bump up weight that I can work my way up to 5 reps.

Weighted Pullups
8 Reps 25
8 Reps 25


Up 2 reps, but a little bit lighter in BW. Will work my way up to 10 reps before bumping.
Rack Chins
10 Reps
10 Reps

BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175
1 Rep 180
1 Rep 190(PR)


Bumped up 5#'s for the working set. Reps felt clean so I decided to see what my max rep would be. Was struggling a little bit with 190, but I was able to lock it.

Incline DB Press
3 Reps 75
5 Reps 70
5 Reps 70


Incline DB's are just awkward for me to get the DB's up. The bench is a bit higher so my foot leverage is on the pegs and not on the floor. Didn't like that I was struggling to get the 75's up and used too much shoulders. Dropped down. Thinking of just doing Incline BB's.

DB Shoulder Press
8 Reps 60
6 Reps 60
5 Reps 60


Up 2 reps on the first set. Shoulders were tanked after the DB Presses.

BB Curl
10 Reps 60
10 Reps 60
10 Reps 60


Up reps all around. Will probably bump it up to 75's or 80's.


SkullCrushers
10 Reps 60
9 Reps 60
8 Reps 60

DB Side Bends
20 Reps 40
20 Reps 40
20 Reps 40

Decline Crunch
20 Reps
20 Reps
20 Reps




​


PREWORKOUT//
2 UNCUT
5 NO UPTAKE


INTRA//
COMPETE


Thoughts:


Overall a pretty good workout. I felt well rested taking another day off. Just started using Applied Nutriceuticals IGF-2 for the extra recovery and seeing if it helps on back to back hypertrophy days.
 
6/5/13
PHAT WEEK 2 // POWER LOWER//






Squats
5 Reps 175
5 Reps 175
5 Reps 175


Went up to 5 reps clean so bumping it up next week. Tried a rep of 225 to see what to go up next week. Form didn't feel right and felt a little heavy. Not surprised since I haven't gone over 200 in almost 2 months. Just gotta work my way back to 300#'s.


Front Squats
6 Reps 135
6 Reps 135


Added a rep to both sets. Will work my way up to 8 next week.

SLDL
5 Reps 200
8 Reps 190
8 Reps 190


Form felt a little funky on the first set. Back was a little rounded so I dropped down. Need to go lower on these as I'm feeling it more on my lower back than my hamstrings. Flexibility sucks so will start stretching hamstrings more.


Leg Extension
7 Reps 150
7 Reps 150

Leg Curl
7 Reps 90
7 Reps 80
7 Reps 80


The heel pad notch was off after the first set so it bent my shins slightly forward and stretched the hamstrings a bit too much. Didn't want to push it so I dropped down and fixed the heel pad notch to a better setting.

Leg Press Calf Raise
10 Reps 270
10 Reps 305
10 Reps 305

Calf Raise
10 Reps 265
10 Reps 265
10 Reps 265
10 Reps 265

20 mins Elliptical
4 min warmup
6-7 Rounds of 2min HIIT w/ 1 min LISS




​


PREWORKOUT//
1 UNCUT
1 FAT FREE


INTRA//
COMPETE


Thoughts:


Decent workout. Just going to spend the next couple weeks working to where I left off.
 
Been lazy to update.


Hypertrophy days went pretty well. I felt stronger than last week as I added more reps to hit the maximum reps. Some exercises I increased weight and hit the maximum. For hypertrophy day's I'm thinking I won't bump up weight so much often(on hypertrophy days). Last year I normally repped out at the 7-10 range then bump right after hitting 10. Doing this built more strength for me than muscle mass. Slightly lighter weights w/ higher volume is still yielding DOMs as long as my MMC is good.


Recovery has been good though I'm still going to add an extra day post hypertrophy days. Overall feel pretty good ending Week 2 of PHAT.
 
6/11/13
PHAT WEEK 3 // POWER UPPER//






BB Bent Over Row
5 Reps 160
5 Reps 160
5 Reps 160

Weighted Pullups
6 Reps 35
5 Reps 35

BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175

Incline DB Press
5 Reps 70
5 Reps 70
5 Reps 70

DB Shoulder Press
8 Reps 60
8 Preps 60
7 Reps 60

BB Curl
10 Reps 60
10 Reps 60
10 Reps 60

SkullCrushers
10 Reps 60
8 Reps 60
8 Reps 60




​


PREWORKOUT//
2 UNCUT




INTRA//
AMINOLAST


Thoughts:


Good workout today. Felt decently rested. My chest wasn't fully recovered from Sunday's workout so reps felt really heavy. Couldn't get an extra day of rest since I have things conflicting my workouts this week. Overall it wasn't bad as I went up on reps all around.
 
6/12/13
PHAT WEEK 3 // POWER LOWER//






Squats
WU
8 Reps Bar
5 Reps 135
3 Reps 155


Working Set
1 Reps 200
3 Reps 185
3 Reps 185
3 Reps 185


Form was good and got below parallel. When I did 200, I just stalled on the 2nd rep. Legs are not as strong as they used to be prior to my hamstring strain.

DL's
8 Reps Bar (SLDL)
3 Reps 135
1 Rep 215
1 Rep 235
3 Rep 255
3 Rep 255

255 for reps felt clean. I remember 235 felt heavy last month while recovering. Used straps, but didn't really need them.


​


PREWORKOUT//
1 UNCUT
1 FAT FREE


INTRA//
AMINOLAST


Thoughts:


Slashed this workout to just Squats and Deadlifts. Decent workout overall as I found my range to work on.
 
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