The road to Gainz-Ville

6/14/13 - Back/Shoulders



Bent Over Rows Weight
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

Rack Chins Weight
12 Reps
12 Reps
12 Reps

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

DB Rows Weight
12-15 Reps 60
12 Reps 60
12 Reps 60

CG Pulldowns
20 Reps 100
15 Reps 100

DB Shoulder Press Weight
8-12 Reps 45
8-12 Reps 45
8-12 Reps 45

Upright Rows Weight
12-15 Reps 60
10 Reps 60
10 Reps 60

Lateral Raises
20 Reps 10
15 Reps

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

Ab Crunch
30 Reps 70
30 Reps 70
30 Reps 70

BB Shrug Weight
12 Reps 215
12 Reps 215
12 Reps 215



6/15/13 - Lower Body



Squats Weight
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150

Front Squat Weight
12 Reps 110
12 Reps 110


SLDL Weight
12 Reps 170
12 Reps 170

Leg Press Weight
15 Reps 257
13 Reps 257
13 Reps 257

Leg Curls
15 Reps 50
15 Reps 50

Lying Leg Curls Weight
20 Reps 45
20 Reps 45

Leg Press Calf Raise Weight
15 Reps 250
15 Reps 250
15 Reps 250
15 Reps 250

Calf Raise Weight
20 Reps 305
20 Reps 305
20 Reps 305



6/16/13 - Chest/Arms



BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145

Incline DB Press Weight
12 Reps 100
12 Reps 100
12 Reps 100

Hammer Str Press Weight
15 Reps 150
15 Reps 150
13 Reps 150

Cable Flyes Weight
20 Reps 60
20 Reps 60
20 Reps 60

BB Curls
20 Reps 30


21's
21 Reps 30
21 Reps 30


Tri Ext Weight
12 Reps
12 Reps
12 Reps

Cable Kickbacks Weight
15-20 Reps
15-20 Reps

Crunches Weight
20 Reps 10
20 Reps 10
20 Reps 10

Cable Wood Chopper
20 Reps 15
20 Reps 15
20 Reps 15

S. Arm Pulldown
20 Reps 30
20 Reps 30
20 Reps 30



Thoughts:


Been a little bit busy to update hypertrophy workouts. Will get on the ball next week. Weight's were good to get some good resistance. On hypertrophy days I'll bump up every couple of weeks. I ended up cutting some sets off of Lower Body. Doing this made it a bit easier and less taxing. Have been liking Chest days and think I can go heavier.


Hit 9% BF and I'll be maintaining for a few weeks. Definitely liking PHAT, but I bet it'll be much better with eating more calories.
 
6/19/13
WEEK 4 PHAT// POWER UPPER//


BB Bent Over Row
5 Reps 170
5 Reps 170
5 Reps 170


Up 10# from last week. Repped it nice and slow.

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


Wanted to push to 5, but felt fairly heavy. Repped it slow.


Weighted Pullups
8 Reps 35
6 Reps 35

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


Felt strong here on 70's so I bumped up. Definitely bumping up to 75's.

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


Up a rep on the last set. Used a bench than a chair so it was a bit different.

BB Curl
10 Reps 60
10 Reps 60
10 Reps 60


Capped out on 10 reps. Another day like this and I'll bump up to 70-75's.


SkullCrushers
10 Reps 60
10 Reps 60
8 Reps 60


PREWORKOUT//
2 Uncut
1g Alcar


INTRA//
Compete


Thoughts:


Workout was pretty good. Two days off and eating at higher calories helped me recover. Rearrange my workouts so I can get back to the M,T,Th,F,Sat schedule again. So doing Chest hypertrohpy,Back/shoulders then Legs this week. I can take 1 full day off and still have atleast 2-3 days recovery on my chest/back.
 
6/20/13
WEEK 4 PHAT// LOWER POWER/


SQUATS
WU
5 Reps 135
3 Reps 155


Working
5 Reps 185
5 Reps 185
3 Reps 190


Good form and went deep. Hamstrings starting to feel a bit stronger.

DL's
WU
5 Reps 135
3 Reps 185
1 Reps 205


Working
3 Reps 255
3 Reps 255
3 Reps 205


Didn't use straps this time. I remembered to record just to check out form. Was a bit disappointed in what I saw on my 255# lift. Back was a bit rounded from the side. Dropped down to 205 to see form as well. It was much better that time. Really conscious about form, but I guess it slips when lifting heavier.


PREWORKOUT//
Cardio Igniter
1g Alcar


INTRA//
Compete


Thoughts:


Decent workout.
 
6/22/13
WEEK 4 PHAT// CHEST,ARMS & ABS


WU
DB Presses 25x12x2
Push Ups 10x2


BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145

Incline DB Press Weight
10 Reps 115
7 Reps 115
8 Reps 115

Hammer Str Press Weight
15 Reps 150
15 Reps 150
10 Reps 150
5 Reps 150

Cable Flyes Weight
20 Reps 60
20 Reps 60
20 Reps 60

21's
21 Reps 40
21 Reps 40
14 Reps 40

Tricep Dips Weight
12 Reps
12 Reps
12 Reps

Cable Kickbacks Weight
20 Reps 15
15 Reps 15


Crunches Weight
30 Reps 70
30 Reps 70
30 Reps 70


PREWORKOUT//
Cardio Igniter
1g Alcar
500mg ArA


INTRA//
Aminolast


Thoughts:


Had an alright workout. Bumped up incline bench and fatigued on the second set. Still a good weight to work on the next 3-4 weeks. Not sure if it's a coincidence, but my elbows started to ache a little. Not sure if it was the ArA acting already or not. Had some good pumps though.
 
6/23/13
WEEK 4 PHAT// BACK & SHOULDERS


Bent Over Rows Weight
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

Rack Chins Weight
12 Reps
12 Reps
12 Reps

BB Shrugs Weight
12 Reps 205
12 Reps 205
12 Reps 205


Goofed on my math. Been doing 205 on shrugs and NOT 215.

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

DB Rows Weight
15 Reps 60
13 Reps 60
15 Reps 60


Big difference than last week. Manged to add 2-3 reps on all sets which maxes out.

CG Pulldowns
20 Reps 100
15 Reps 100

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

Upright Rows Weight
15 Reps 50
15 Reps 50
12 Reps 50


Dropped down to 50 to max out on reps.

Lateral Raises
20 Reps 10
20 Reps 10


PREWORKOUT//
Cardio Igniter
1 Drive
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Muscles felt sore and tense from the ArA. Still thought I had a good workout. I haven't felt pumped throughout the day and I like it. Other than experience some minor joint aches, ArA is going fine so far.
 
6/24/13
WEEK 4 PHAT// LOWER BODY


Squats Weight
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150


Maxed out reps this time around. Legs felt stronger.

Front Squat Weight
12 Reps 110
12 Reps 110

SLDL Weight
12 Reps 170
6 Reps 170


Not sure what happened, but my back just gave out on the 2nd set.

Leg Press Weight
15 Reps 257
12 Reps 257
12 Reps 257

Leg Curls
15 Reps 50
15 Reps 50

Lying Leg Curls Weight
20 Reps 45
20 Reps 45

Leg Press Calf Raise Weight
20 Reps 257
20 Reps 257
20 Reps 257
20 Reps 257

Calf Raise Weight
20 Reps 305
20 Reps 305
20 Reps 305

Lateral Raises
20 Reps 10
20 Reps 10


PREWORKOUT//
Cardio Igniter
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Not sure if the ArA is to blame for my lower back giving out. This leg day felt a little bit different as it burned much sooner. Anyway week 4 is done and slowly bumping up my calories.
 
6/24/13
WEEK 5 PHAT//UPPER POWER


BB Bent Over Row Weight
5 Reps 175
5 Reps 180
5 Reps 180


Bumped up to 175 and 180. Think my max could be 190-200.

Weighted Pullups Weight
8 Reps 35
5 Reps 35

Rack Chins Weight
10 Reps
10 Reps

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

Struggled on hitting 4 reps, but grip was wider and the bar was a bit lower. Don't mind not adding reps if I'll keep practicing on better form.

Incline DB Press Weight
5 Reps 75
5 Reps 75
5 Reps 75


Felt strong here. I might just move onto Incline BB's for power days.

DB Shoulder Press Weight
5 Reps 65
5 Reps 65
3 Reps 65


Bumped up to 65 and wanted to hit 3-5 reps.

BB Curl Weight
8 Reps 65
8 Reps 65
6 Reps 65

SkullCrushers Weight
10 Reps 65
10 Reps 65
8 Reps 60

Shrug Machine Weight
20 Reps 126
20 Reps 126
20 Reps 126


Russian Twist Weight
60 Reps 10
60 Reps 10

Hip Raises
30 Reps
30 Reps


PREWORKOUT//
2 Uncut
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Pretty good workout. Had about a day of rest instead of 2. Rearranging workouts helped out w/ that. Definitely would like to add more reps on BP, but I'll take working on better form any day. Had put a plastic box on my chest which is about an inch in height. Made sure I'd hit it or atleast come very close.
 
6/24/13
WEEK 5 PHAT//LOWER POWER


Squats Weight
5 Reps Bar
5 Reps Bar
5 Reps 135
2 Reps 185
1 Rep 200
1 Rep 200
1 Rep 200
1 Rep 200
1 Rep 205


Tried multiple singles for today. Legs feel better and got just below parrallel. Might work on adding more reps to this next week.

Front Squats Weight
3 Reps 135
3 Reps 135
2 Reps 155


Haven't done this in awhile. Reps were good at ATG. Left knee popped a little from being dry from the ArA, but didn't bother much.


DL Weight
5 Reps 135
3 Reps 155
1 Rep 205
1 Rep 205
3 Rep 255
2 Rep 255
5 Rep 205


Down a rep on the second set of 255, but my form was much better than last week. Back kind of gave out, so focused on strengthening my back more with reps on 205.

DB Calf Raise
20 Reps 50
20 Reps 50
20 Reps 50


Need to find some calf raises to do at home or just do these on Upper Power at the gym.


PREWORKOUT//
White Flood Reborn sample
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Overall decent workout. Wasn't sure I'd be doing this workout as my joints were aching bad last night. Legs are getting stronger. Just going to ease my way back to 300. Might add Front squats again. Granted the weights are lighter, I tend to go deeper than high bar squats. As for deadlifts goes, I need to strengthen my back more as it gives out before my grip.
 
6/29/13
WEEK 5 PHAT//CHEST,ARMS & CALVES


BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145


Played around with a wide grip for a shorter distance. Got some good MMC, but my wrists were not feeling good. Changed grip on the 5th set.

Incline BB Press Weight
12 Reps 120
8 Reps 120
12 Reps 120


Bumped up 5#'s here and gained some max reps as well. Rest time was much shorter on the 2nd set so my tri's burned out quick.


Hammer Str Press Weight
15 Reps 150
10 Reps 150
8 Reps 150
5 Reps 150


Lost some reps on the 2nd and 3rd set. Have been fatiguing quicker while on ArA.


Cable Flyes Weight
20 Reps 60
15 Reps 65
15 Reps 65

21s
21 Reps 40
21 Reps 40
21 Reps 40


Arms were popping out here. Managed to max out on the third set.


Tricep Dips Weight
15 Reps
15 Reps
15 Reps

Cable Kickbacks Weight
15 Reps 15
15 Reps 15

Crunches Weight
30 Reps 70
30 Reps 70
30 Reps 70


Hip Raise
20 Reps
20 Reps
20 Reps

Calf Press
20 Reps 250
20 Reps 250
20 Reps 250

Calf Raise
20 Reps 305
20 Reps 305
20 Reps 305


PREWORKOUT//
Cardio Igniter
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Energy and strength felt great. Bumped up on a few workouts since I've been using the same weights for about 4 weeks. Rest has been great considering I've been taking 1 day off between power and hypertrophy days. Rearranging the workout days definitely helped. Got a great pump from the ArA, but joints are feeling wrecked.
 
6/30/13
WEEK 5 PHAT//BACK & SHOULDERS


Bent Over Rows Weight
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

BB Shrug Weight
12 Reps 205
12 Reps 205
12 Reps 205

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 125
12 Reps 125
12 Reps 125

DB Rows Weight
15 Reps 60
15 Reps 60
15 Reps 60

CG Pulldowns
20 Reps 100
15 Reps 100

DB Shoulder Press Weight
12 Reps 50
12 Reps 50
12 Reps 50

Upright Rows Weight
15 Reps 50
15 Reps 50

Rear Delt Mach
20 Reps 45
10 Reps 50

Straight Arm PD
20 Reps 40
15 Reps 45


PREWORKOUT//
2 Uncut
1g Alcar
1g ArA


INTRA//
Compete




Thoughts:


Tired as fuq. ArA has me sore every workout. Pretty taxing workout. I feel that my back workouts are much better followed by legs then chest. Ended up bumping weights by atleast 5# while maxing out on reps. Had to cut one set of Upright rows since my CNS felt drained. Had some really good MMC and the pumps were great.
 
7/1/13
WEEK 5 PHAT//LOWER BODY


Squats Weight
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150

Front Squat Weight
10 Reps 120
10 Reps 120

Deadlifts Weight
3 Reps 135
1 Reps 205
1 Reps 175
5 Reps 155
5 Reps 155
6 reps 155 SLDL

Lower back was acting up again for hypertrophy days. Not sure whats going on, but starting to believe it's the ArA causing slight aches on my spine rather than my lower back feeling taxed.

Leg Press Weight
12 Reps 302
11 Reps 302
7 Rep 302


Bumped up a plate.

Leg Curls
15 Reps 70
15 Reps 70


Bumped up 30#'s. 40's were too light

Seated Leg Curls Weight
20 Reps 50
20 Reps 50


Bumped up 5#'s, but can bump up more next week.

Leg Press Calf Raise Weight
20 Reps 250
20 Reps 250
20 Reps 250
20 Reps 250

Calf Raise Weight
20 Reps 295
20 Reps 295
20 Reps 295


PREWORKOUT//
2 Uncut
1g Alcar
1g ArA


INTRA//
Compete




Thoughts:


Decent leg day. Squats were great and ATG. Lower back is aching again on hypertrophy days. Think it's the ArA. Taking joint supplements at night, but seems to helping a little. Might up the dose on fish oil again and Osteosport.
 
7/3/13
WEEK 6 PHAT//UPPER POWER


BB Bent Over Row Weight
5 Reps 180
5 Reps 180
5 Reps 180


Used straps.


BB Bench Press Weight
4 Reps 175
4 Reps 175
4 Reps 175
1 Rep 190
1 Rep 190


Gained a rep across the board on 175's, but I could have gone much lower on some reps. Maybe another inch. Still got a good workout on the pecs and my tri's did not give out at all. Did singles of 190. Funny thing is that I did go deep enough with a rest pause. Noticed when filming, my right arm leads while my left arm lags so the bar tilts. Not good.


Anyone have any suggestions? Inb4 fap w/ left :)


Rack Chins Weight
10 Reps 35
10 Reps 35

Cut out weighted pullups for these.


Incline BB Press Weight
5 Reps 155
3 Reps 155
3 Reps 155


Easier for me to see how low the bar goes when doing these so depth was good.

BB Shoulder Press Weight
5 Reps 120
3 Reps 115
4 Reps 115


First time doing these with my equipment. Was a little awkward with my setup.


DB Curl Weight
8 Reps 40
6 Reps 40
5 Reps 40


Was surprised here. Been awhile since I've done DB curls and let alone never doing 40#'s.


SkullCrushers Weight
10 Reps 65
5 Reps 65
3 Reps 65


Had to finish quick on the last two sets. Niece and nephew were ready to go out.


PREWORKOUT//
Mr Hyde
1g Alcar
1g ArA


INTRA//
Aminolast


Thoughts:


Had to watch my niece and nephew so had to do all workouts at home. Actually I may stick with it for this workout. I tend to have a wandering mind so abs tend to take the back seat at home granted it's super convenient to do at home. Overall had a good workout. Just need to work on fixing my lagging left arm on BP's.
 
7/6/13
WEEK 6 PHAT//CHEST & ARMS


BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 135

Incline BB Press Weight
8 Reps 120
4 Reps 115

Incline DB Press 120
12 Reps 120
8 Reps 120
5 Reps 120

Hammer Str Press Weight
13 Reps 150
8 Reps 150
8 Reps 150

Cable Flyes Weight
20 Reps 60
20 Reps 60
20 Reps 60

21s
21 Reps 40
21 Reps 40
21 Reps 40

Tri Dip Weight
12 Reps
12 Reps

Cable Kickbacks Weight
20 Reps 15
20 Reps 15

Crunch Machine Weight
20 Reps 70
20 Reps 70
20 Reps 70

Hyperextensions
20 Reps
20 Reps

Calf Raise
20 Reps 250
20 Reps 250
20 Reps 250


PREWORKOUT//
3 Uncut
1g Alcar
1g ArA


INTRA//
Aminolast


Thoughts:


Another slight off day. Weights seemed heavier today on the bench so moved to DB's. Reps are lower. Overall endurance and strength seems to be weak and carrying on since. Seems too soon to take a deload week, but if these off days continue I might just take one.
 
7/7/13
WEEK 6 PHAT//BACK & SHOULDERS


Bent Over Rows Weight
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135


No joint issues so added more reps.

BB Shrug Weight
12 Reps 205
12 Reps 205
12 Reps 205


Starting to feel light. I'll just add more reps next time.

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 125
12 Reps 125
12 Reps 125

DB Rows Weight
12 Reps 65
12 Reps 65
12 Reps 65


60s were taken so bumped up.

CG Pulldowns
15 Reps 100
9 Reps 100


Down reps here because of the burn. Might use straps to help a little.


DB Shoulder Press Weight
12 Reps 50
12 Reps 50
12 Reps 50

Upright Rows Weight
15 Reps 50
15 Reps 50
13 Reps 50

Rear Delt
12 Reps 55
9 Reps 55

S. Arm Pulldown Weight
20 Reps 40
20 Reps 45




Thoughts:


Back day never disappoints. Think I've been hard on myself on chest days. I've been following other ArA logs and most of them reported a decrease in reps so that might be the cause of my lack of reps. Coincidentally I doubled up on joint supps last night and this morning I felt great.
 
7/8/13
WEEK 6 PHAT//LOWER BODY


Deadlifts Weight
7 Reps 120
5 Reps 220
2 Reps 240
1 Rep 250
2 Reps 250


Assuming the bar is around 25-30lbs. Counted it as 30. Checking online, these bars vary.


Squats Weight
3 Reps 160
3 Reps 160
3 Reps 160
3 Reps 160
3 Reps 160
3 Reps 160


Counted the bar as 20.

Front Squat Weight
5 Reps 130
5 Reps 130

Leg Press Weight
12 Reps 302
8 Reps 302

Leg Curls
15 Reps 70
15 Reps 70

Seated Leg Curls Weight
20 Reps 50
20 Reps 50

Leg Press Calf Raise Weight
20 Reps 255
20 Reps 205
20 Reps 205
20 Reps 205


Dropped down to 205 for a better stretch and slower squeeze.

Calf Raise Weight
20 Reps 305
20 Reps 305
20 Reps 305


Thoughts:


Started out later in the day. Had to do squats and DL's at the gym since the contractor put all his shyt by my squat rack/workout area. Weights felt a little lighter since I had to use a smith machine and a 5ft oly bar. Lower back felt great with no aches at all. Originally had planned to bump down, but it was feeling normal. I'm guessing the joint supp is working when double dosed while on ArA.


Overall had a good hypertrophy day. Going to take two days off then power days.
 
7/1/13
WEEK 7 PHAT//UPPER POWER


BB Bent Over Row
3 Reps 185
4 Reps 190
3 Reps 195
2 Reps 200


Felt really good here. Really wanted to push and see what was my max. 200 felt about right. Did 3, but didn't bring it fully up on the last rep.


BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175
1 Rep 195
fail 190


Made sure I warmed up really good w/ 135's and 155's. Form was better and lower. Brought it just below nipple line and above abs. 195 wasn't low enough and I was just tanked by 190. Going to practice more reps on 190.


Incline BB Press
4 Reps 155
3 Reps 155
3 Reps 155

BB Shoulder Press
5 Reps 95
5 Preps 105


I know I can do more here, but was figuring the right adjustments on my rack for the initial lift.


DB Curl
8 Reps 40
6 Reps 40
4 Reps 40

SkullCrushers
12 Reps 45
10 Reps 45



Thoughts:


Pretty good day and wasn't too tiring at all. Just had too many distractions in the house so the workout took too long.
 
Hey, Obey. Just wanted to say that this is a very disciplined log you have here. Keep up the great work! Are you presently cycling any of the BSL or IML products? -Dirk
 
7/12/13
WEEK 7 PHAT//LOWER POWER


Squats Weight
5 Reps Bar
5 Reps Bar
5 Reps 135
2 Reps 155
1 Rep 185
2 Rep 200
2 Rep 200
1 Rep 220

DL Weight
5 Reps 135
3 Reps 155
1 Rep 185
1 Rep 205
1 Rep 255
1 Rep 265 strapped
1 Reps 270 strapped



Thoughts:


Short workout today and also wanted to conserve lower back energy for deadlifts. Squats were great and low so I bumped up to 220 to see where my legs were at. Still far from where I was at before my injury, but depth has gotten much deeper. Will pick it up to 220 next lower power day.


Wanted to see where I was at strength wise on deadlifts so did singles on working sets. Noticed on 255 the part of my back began to strain when setting the weights down. Need to take a look at. 265 and 270 felt clean. I didn't need the straps much, but will try them w/out next week.
 
eatmorepossum said:
Hey, Obey. Just wanted to say that this is a very disciplined log you have here. Keep up the great work! Are you presently cycling any of the BSL or IML products? -Dirk
Click to expand...

Not atm, just been using this forum to research and check how people are doing with it.
 
7/14/13
WEEK 7 PHAT//CHEST & ARMS


BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
3 Reps 150
3 Reps 150

Hammer Str Press Weight
15 Reps 150
15 Reps 150
15 Reps 150


Maxed out reps since I had to do these before inclines.

Incline DB Press Weight
6 Reps 60
6 Reps 60
9 Reps 45


Lossed a lot of reps mainly because I had to wait for an available incline bench. Ended up doing hammer presses before this.


Cable Flyes Weight
20 Reps 60
20 Reps 60
20 Reps 60


Did high and low settings.

21s
21 Reps 40
21 Reps 40
21 Reps 40

Dips Weight
12 Reps 15
12 Reps 15
11 Reps 15

Cable Kickbacks Weight
20 Reps 15
20 Reps 20


Crunches Weight
30 Reps 10
20 Reps 20
15 Reps 20

Cable Wood Chopper
10 Reps 12.5
10 Reps 12.5

Hyper Extensions
20 Reps 10
10 Reps 10



Thoughts:


Pretty good workout. I may bump down my initial bench press since it's supposed to be 65-70% of 3-5 rep max. More like a warm up to inclines/hammer presses.
 
7/23/13
WEEK 8 PHAT//UPPER POWER


BB Bent Over Row Weight
3 Reps 200
3 Reps 190
3 Reps 190

Rack Chins Weight
10 Reps
10 Reps

BB Bench Press Weight
3 Reps 175
2 Reps 175
3 Reps 175

Incline BB Press Weight
3 Reps 155
3 Reps 155
3 Reps 155

OHP Weight
3 Reps 115
3 Reps 115


DB Curl Weight
8 Reps 40
7 Reps 40
5 Reps 40

SkullCrushers Weight
8 Reps 65
8 Reps bar
8 Reps bar


Thoughts:


Back from an impromptu deload. Ended up getting sick/allergic from antibiotics so decided to just take a full week off. Had an alright workout. Lost a few reps but strength wise was about the same as the previous week.
 
Obey46 said:
7/26/13
WEEK 8 PHAT//CHEST & ARMS


BB Press Weight
3 Reps 135
3 Reps 115
3 Reps 115
3 Reps 115
3 Reps 115
3 Reps 115


Incline BB Press Weight
10 Reps 135
10 Reps 135
8 Reps 135

DB Press
8 Reps 75
5 Reps 75

Hammer Str Press Weight
12 Reps 150
9 Reps 150

Cable Flyes Weight
20 Reps 60
15 Reps 60
15 Reps 60

21's
21 Reps 50
21 Reps 50
7,7,7 Reps 50

Tricep Dips Weight
12 Reps 15
8 Reps 15
8 Reps

Cable Kickbacks Weight
20 Reps 20
12 Reps 20


Incline Hammer Weight
8 Reps 100
8 Reps 100



Thoughts:


Dropped down bench press for a better incline bench. Pretty much this should be a warmup than working set. Incline bench felt good. Workout after that pretty much was shuffled around since machines or benches were taken. Had dropped a few reps here and there. Overall had a tiring workout and the pumps were good.
Click to expand...
 
7/31/13
WEEK 8 PHAT//POWER DAYS





UPPER POWER
BB Bent Over Row Weight
3 Reps 190
3 Reps 190
3 Reps 190

Weighted Pullups Weight
8 Reps 35

BB Bench Press Weight
3 Reps 175
3 Reps 180
1 Reps 190
fail 195


Incline BB Press Weight
3 Reps 155
3 Reps 160
1 Reps 155

OHP Weight
3 Reps 115
2 Reps 120




LOWER POWER


Squats Weight
3 Reps 135
2 Reps 155
2 Reps 175
fail 225
2 Rep 205
2 Rep 205
2 Rep 205
10 Rep 135

DL Weight
5 Reps 135
3 Reps 155
3 Rep 205
1 Rep 225
2 Rep 255
1 Rep 255
3 Rep 205
1 Rep 205



Thoughts:


Decent power days. I didn't go for PR's as my mind was elsewhere. BP went up on 180 for reps. Lower power day; Failed on 225. Strength wasn't just there. I didn't want to give up so just repped out 205 plus 10 reps of 135. Need to work on strength on power days. Less focus on PR'ing and more so on building up strength. Think it's time to do a 5x5 on lower power day. 255 felt heavy so I dropped down. Gotta get out of this hump.
 
8/4/13
WEEK 9 PHAT//HYPERTROPHY DAYS



CHEST/ARMS


BB Press Weight
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135

Incline BB Press
10 Reps 135
6 Reps 135
7 Reps 115

Incline Hammer Press
10 Reps 150
6 Reps 150
5 Reps 100

Db Flyes
15 Reps 30
12 Reps 30

Preacher Curl
12 Reps 50
12 Reps 50
12 Reps 50

DB Curls
12 Reps 25
8 Reps 25

21's
21 Reps 40
21 Reps 40

Dips
12 Reps
12 Reps
12 Reps

Cable TRicep Ext
15 Reps 40
15 Reps 40

Cable Kick Backs
15 Reps 15
15 Reps 15


BACK/SHOULDERS
Bent Over Rows Weight
3 Reps 135
3 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

BB Shrug Weight
15 Reps 205
12 Reps 205
12 Reps 205

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 145
12 Reps 145
10 Reps 145

DB Rows Weight
15 Reps 70
15 Reps 70
15 Reps 70

Lat Pulldowns
8 Reps 130
8 Reps 130
8 Reps 100
DB Shoulder Press Weight
12 Reps 55
12 Reps 55
8 Reps 55

Upright Rows Weight
12 Reps 60
12 Reps 60
12 reps 60

Rear Delt Mach
20 Reps 45
10 Reps 50

Straight Arm PD
20 Reps 30
20 Reps 40

LOWER BODY
Squats Weight
5 Reps 175
5 Reps 175
5 Reps 175
5 Reps 175
5 Reps 175
5 Reps 175

Front Squat Weight
5 Reps 135
5 Reps 135

Deadlifts Weight
10 Reps 135
10 Reps 185
8 Reps 205

Good Mornings
10 Reps
10 Reps

Leg Press Weight
12 Reps 302
10 Reps 347
8 Rep 347

Leg Curls
15 Reps 80
15 Reps 80

Seated Leg Curls Weight
20 Reps 70
20 Reps 70

Leg Press Calf Raise Weight
20 Reps 205
20 Reps 205
20 Reps 205
20 Reps 205

Calf Raise Weight
20 Reps 295
20 Reps 295
20 Reps 295







Thoughts:


Been busy lately to post. Had started taking a Test Booster last week and I'm feeling it now. Endurance and strength felt great this week. Pretty happy about my Back/Legs workout. As for chest day, I need to play w/ the weights to hit the right amount of reps.
 
8/7/13
WEEK 10 PHAT//POWER DAYS



UPPER


BB Bent Over Row Weight
3 Reps 190
3 Reps 190
3 Reps 190

Weighted Pullups Weight
5 Reps 45
3 Reps 45

Rack Chins Weight
10 Reps x
10 Reps x

BB Bench Press Weight
3 Reps 175
3 Reps 180
2 Reps 185
2 Rep 175


Incline BB Press Weight
3 Reps 160
3 Reps 160


BB Shoulder Press Weight
5 Reps 115
3 Reps 125
2 Reps 125

DB Curl Weight
8 Reps 40
8 Reps 40
6 Reps 40

Bench Dips Weight
15 Reps
15 Reps


LOWER
Bent Over Rows Weight
3 Reps 135
3 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

BB Shrug Weight
15 Reps 205
12 Reps 205
12 Reps 205

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 145
12 Reps 145
10 Reps 145

DB Rows Weight
15 Reps 70
15 Reps 70
15 Reps 70

Lat Pulldowns
8 Reps 130
8 Reps 130
8 Reps 100
DB Shoulder Press Weight
12 Reps 55
12 Reps 55
8 Reps 55

Upright Rows Weight
12 Reps 60
12 Reps 60
12 reps 60

Rear Delt Mach
20 Reps 45
10 Reps 50

Straight Arm PD
20 Reps 30
20 Reps 40

LOWER BODY
Squats Weight
3 Reps 135
2 Reps 155
2 Reps 185
3 Reps 205
2 Rep 205
2 Rep 205

Front Squats Weight
3 Reps 135
2 Reps 175


DL Weight
5 Reps 135
3 Reps 155
1 Rep 175
1 Rep 205
1 Rep 225
1 Rep 205





Thoughts:
UPPERDAY: Had some good lifts. Still struggling w/ focus as I keep thinking of the plans for the day. Dad came home from Bahrain a week ago to be hospitalized. They finally figured out what was wrong, but is now out and recovering. Just spent my time at the hospital or at my parent's house.


LOWERDAY: I was still sore from my leg workout from Sunday, but worked out anyway. Squats were good and decided to hit front squats. 175 felt pretty easy. When I got to DL's my lower back gave out on 255. Will try moving heavy DL somewhere or just do them once a week at low reps.


Saw this and decided to try it out : http://www.youtube.com/watch?v=QBnMjeMYY40&feature=youtu.be
 
8/9/13
WEEK 10 PHAT//CHEST & ARMS



BB Press Weight
3 Reps 115
5 Reps 115
5 Reps 115
5 Reps 115
5 Reps 115
5 Reps 115


Went lighter for this warm up.

Incline BB Press
10 Reps 135
8 Reps 135
9 Reps 135

Hammer Press
12 Reps 150
8 Reps 200
5 Reps 200
5 Reps 150
8 Reps 100


Was feeling it so bumped up another 50lbs. I've done this weight before, but for lesser reps.

DB Flyes
20 Reps 30
15 Reps 30


Cable Flies
20 Reps 30 high
15 Reps 30 mid

Preacher Curl
12 Reps 60
12 Reps 60
8 Reps 60

DB Curls
10 Reps 25
7 Reps 25

21s
21 Reps 40
21 Reps 40

Dips
12 Reps
12 Reps
12 Reps

Cable TRicep Ext
15 Reps 40
15 Reps 40

Cable Kick Backs
15 15
15 20

BB Shrugs
10 Reps 205
30 Reps 205





Thoughts:
Felt pretty good today and the pumps were great. Endurance was really good so added a workout or two. Focus is back on track. Pops got out of the hospital and recovering fairly quickly. He had a kidney infection which led to GBS and dealt w/ it for 3-4 weeks in Bahrain. Didn't get properly treated for it over there so he flew to the states while being in slight paralysis. Anyway, motivation is back on high so hitting Back/shoulders tomorrow.
 
8/13/13
WEEK 11 PHAT//POWER UPPER


BB Bent Over Row Weight
3 Reps 190
3 Reps 190
3 Reps 190

BB Bench Press Weight
3 Reps 135
3 Reps 155
2 Reps 180
2 Reps 180
2 Reps 180

Incline BB Press Weight
3 Reps 160
3 Reps 155

BB Shoulder Press Weight
3 Reps 115
3 Preps 115

DB Curl Weight
8 Reps 40
8 Reps 40
4 Reps 40

Bench Dips Weight
15 Reps
15 Reps

Supplements:

Pre// 3 IGF-2, 4 Free Test, Muscle Rush


Thoughts:


Good workout today. Was fiddling too much with my stands to accommodate incline bench and shoulder presses. Bench presses felt good and strong. Only did 2 reps each while having the bar touch my chest. Knee is a little sore so hopefully it's all good for tomorrow's squats.
 
8/14/13
WEEK 11 PHAT//POWER LOWER


Squats Weight
5 Reps 135
5 Reps 155
3 Reps 175
3 Reps 205
2 Rep 215

DL Weight
5 Reps 135
5 Reps 155
3 Rep 175
3 Rep 205
1 Rep 245


Thoughts:


Short and simple workout. Knee is bugging so I iced it last night and all day today. Felt betterfor a couple hours so put on the knee sleeve and got straight to the workout. Wanted to do some extra sets, but didn't wan't to push it with my knee. I didn't use a sleeve last week on leg day and I think I used a little bit more knee drive than I normally do on squats. The chiropractor noticed something funky with it too. Overall decen't workout and hoping to go heavier next week.
 
8/16/13
WEEK 11 PHAT//CHEST & ARMS


BB Press
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135

Incline BB Press
10 Reps 65
10 Reps 65
4 Reps 65

Hammer Press
8 Reps 190
8 Reps 190
15 Reps 100

DB Flyes
12 Reps 30
12 Reps 30

Pec Dec Machine
15 Reps 130
12 Reps 130

Preacher Curl
8 Reps 70
8 Reps 70
6 Reps 70

DB Curls/Hammer
10 Reps 20
10 Reps 25

21's
21 Reps 50


Dips
12 Reps
12 Reps
12 Reps

Cable TRicep Ext
15 Reps 40
15 Reps 40

Cable Kick Backs
20 Reps 20
15 Reps 20


Thoughts:


Alright workout today. Tried a few different things like bumping up weights and switching some workouts for db's. Might stick with this workout as I switch it up w/ workouts every 5-6 weeks.
 
You must log in or register to reply here.

Featured content

Trending content

Back
Top