PhatGus's Journal

[PhatGus]

This is a journal to keep track of my new routine and the gains that I hope to see.

I am 6'2" and 205 Pounds. Body Fat % ~14%. My goals for this program are to gain a good mix of strength and size.

My Basic Routine is:

Monday - Legs
Squats 3x6
Leg Press 3x8
Straight Leg Deadlift 3x6
Standing Calf Raise 3x15
Seated Calf Raises 3x12
Abs/Obliques

Tuesday - Chest/Bis
Flat BB Bench Press 3x8, 6, 4
Incline DB Press 3x6
Weighted Dips 4x6
Cable Flys (Up and Down) 2x8 Up, 2x8 Down
Wide and Close Grip EZ Bar Curl 2x8 Wide, 2x8 Close
Incline DB Curl 3x16 (8 each arm)

Wednesday - Rest
Cardio

Thursday - Shoulders/Forearms
Seated DB Military Press 4x6
Side Delt Raise 3x8
Front Delt Raise 3x8
Rear Delt Fly or Rear Delt Cable Raise 3x8
Shrugs 4x10
Behind the Back BB Raises 3x15
Abs/Obliques

Friday - Back/Tris
Deadlift 4x6
Wide Grip Chins 3x8
Close Grip Chins 3x8
DB Rows 3x8 each side
Close Grip Bench Press 4x6
French Press (variation of skull crusher) 4x6
Overhead Tricep Extension or
Straight Bar Cable Pulldown 3x6

Saturday - Rest
Cardio

Sunday - Rest


I will post todays workout in my next post but this is just to let people know what I am doing. ;)

Eric

*Note: I posted this before but accidentally used my bro’s account, so I deleted that one and made this one to keep as my permanent journal. ;)

[PhatGus]

Friday 2/20/04

Well I was going to wait until Monday to start my new routine but I got really tired of not lifting so I started today.

I weighed in at 207 this morning, a little above what I am normally at but that is because I was out BBQing yesterday to celebrate decent weather! :D

I am planning to max sometime next week just to get a baseline...the 1RMs that I have in my signature are a few months old.

Here is Todays Workout:

Started at 4:00 P.M.

Back/Tris

Deadlift
6x135 (warmup)
6x205
6x225
6x225

Wide Grip Chins (Alternated with Close Grip)
8x160
8x170
8x170

Close Grip Chins
8x150
8x160
8x160

Single Arm DB Rows
8x65 each side
8x65 each side
8x70 each side

Close Grip Bench (with EZ Curl Bar)
6x132
6x182
6x182
8x182
(I could have done a good amount more weight but no one could hand me the EZ Curl Bar with much more weight)

French Press
8x35s
8x35s
8x35s
8x35s

Overhead 2 Hand Tricep Extension
6x85
6x90
6x95

I also did obliques just for the hell of it. 3 x 12 (each side) 45* Side Bends

Cardio:
Run 0.5 miles 6 mph
Walk 0.25 miles 4 mph
Run 0.5 miles 6 mph
Walk 0.25 miles 4 mph
(I am still feeling the effects of giving blood)

[PhatGus]

Monday 2/23/04

I started my new Leg routine today...it's been about 30 mins. since I left the gym and I am already having trouble standing up and sitting down. :D

Legs:

Started 10:00 AM

Squats
6x135 warmup
6x205
6x235
6x245

Leg Press
8x500
8x650
8x650

Straight Leg Deadlifts
8x135
6x185
6x205

Seated Calf Raises
10x205
10x205
10x205

Standing Calf Raises
15x405
15x405
13x405

Abs/Obliques:

Leg Raises
3 sets of 12

Weighted Crunches
3 sets of 20 w/40 lbs.

Kneeling Rope Crunches
15 center, 10 left, 10 right w/60 lbs.
20 center, 10 left, 10 right w/60 lbs.
25 center, 10 left, 10 right w/60 lbs.

45* Side Bends
2 sets of 12 each side

Todays Weight: 212 (I went home for the weekend and I definetly broke my diet!)

[Heisman]

Nice workouts. You could probably take a set off each of the tricep exercises and you could probably do one less exercise for the abs, but whatever works for you.

[PhatGus]

As far as the Tri's go...yeah on French Press I planned to step it back a little. I wanted to do 4x6, but did 4x8 because I had to use lower weight (damn crowded gym! :D )

I will probably cut back the abs too but with taking almost all of last week off I wanted to jump start them a little. :)

[PhatGus]

My Legs are SOOOOOO Sore this morning! I guess this new program works as far as legs! :D I almost couldn't stand up when I was getting out of bed.

GIVE ME GLUTAMINE!!! :D

[Heisman]

Try some light running and stretching. It should help with the soreness.

[PhatGus]

I used the bicycle at the gym for about 5 minutes and my legs feel a little better. I will try to stretch every few hours just to ease the soreness a little.

[PhatGus]

Tuesday 2/24/04

I am still liking this new split a lot. I have a great pump in my bis! I know that that doesn't mean a lot, but it definetly feels good. And it seems a lot better than when I would leave the gym and my body just felt tired...damn overtraining.

Weight this morning: 211 (working back down from my weekend bingeing)

Today was Chest/Bis

Started at 3:00 PM

Flat BB Bench Press (I still feel this is my weakest area)
8x135 warmup
8x215
6x225
4x240 (I needed a little help on the last 2)

Incline DB Press
6x85s
6x85s
5x85s (gave out about half way up)

Dips
6xBody Weight
6xBW+15
6xBW+25
7xBW+25

Cable Flys
8x55 on upper setting
8x40 lower
8x60 upper
8x40 lower

EZ Bar Curls
8x90 wide grip
8x90 close grip
6x90 wide grip
6x90 close grip, 2x80 to finish last set

Incline DB Curls
16x30s
16x30s
16x30s

[Heisman]

You don't want to train to failure on the bench press. It's too taxing on the CNS and you will see better results if you don't do it.

[PhatGus]

Originally posted by Heisman
You don't want to train to failure on the bench press. It's too taxing on the CNS and you will see better results if you don't do it.

Interesting, I never knew that. Then why is it ok for everything else? I always thought that on the last 1 or 2 reps of the last set that it was a good thing to need just a little help???

[Heisman]

Originally posted by PhatGus
Interesting, I never knew that. Then why is it ok for everything else? I always thought that on the last 1 or 2 reps of the last set that it was a good thing to need just a little help???

It's not good for most exercises. I just said bench press since that was the only one that it seemed like you did it on.

You want to stop a rep before failure.

On pull ups and dips I believe that it is okay to train to failure.

[PhatGus]

Thursday 2/26/04

Started today at about 4:45...I hate being at the gym between 4:30 and 7, but I definetly needed a nap today...damn class is taking a tole on me! :D

Weight: 208

Shoulders/Forearms

Seated DB Military Press
6x55s
6x60s
6x65s
5x65s

1 Arm Leaning Lateral Raises
8x30 each side
8x30 each side
8x30 each side

Front Raises
16x30s (8 each side)
16x30s
16x30s

Rear Lateral Cable Raises
8x20 each side
8x20 each side
6x30 each side

BB Shrugs
10x315
10x335
10x335
10x335

Behind the Back BB Raises (Forearms)
15x65
15x75
15x75

Abs/Obliques:

45* Side Bends
3 sets of 12 each side

Weighted Crunches
20x40
20x40
15x40
15x40

Leg Raises
2 sets of 10

[PhatGus]

Friday 2/27/04

I'm definetly seeing an improvement with this new program already! :D

Back/Tri

Started at 3:30

Weight: 208

Deadlift
6x135 warmup
6x225
6x245
6x260
6x275

Wide Grip Chins (alternated with Close Grip)
8x170
8x170
8x170

Close Grip Chins
8x160
8x170
8x170

DB Rows
8x65 each side
8x65 each side
8x65 each side

Close Grip Bench
6x175
6x185
6x195
5x205

French Press
6x40s
6x40s
6x40s
6x40s

Overhead 2 Hand Tricep Extension
6x90
6x95
6x100

Cardio:
Ran 1.5 Miles

[Heisman]

Good workouts. Improving is always fun. Great job.

[PhatGus]

Originally posted by Heisman
Good workouts. Improving is always fun. Great job.

Thanks man! I know other people are reading and not replying, but a little encouragement is always cool! :)

[PhatGus]

Monday 3/1/04

Starting out on Week 2!

Started at 10:45 AM

Weight: 210

Legs

Squats
6x135 warmup
6x235
6x245
6x255

Leg Press
8x400 warmup
8x600
8x650
8x650

Straight Leg Deadlift
5x135 warmup
6x195
6x210
6x225

Standing Calf Raises
15x405
15x405
15x405

Seated Calf Raises
12x180 (overshot a little on this one)
12x160
12x160

Abs/Obliques:

Weighted Crunches
20x40
20x40
20x40
20x45

Leg Raises
8
10
8

45* Side Bends
3 sets of 12 each side

[Heisman]

Your squats went up ten pounds and your sldl went up twenty pounds. You're making great gains bro. Keep it up.

[PhatGus]

Tuesday 3/2/04

Once again I am seeing some gains! I'm really pumped about the chest gains since I was at a plateau before I started this new split. I think that working my ass of on chest fatigued me a little by the time I got to bis, but those still felt good too! :D

Weight: 210

Started at 2:45 PM

Chest/Bis

Flat BB Bench Press
6x135 warmup
8x215
6x225
4x240 (new personal best!) :D

Incline DB Press
6x85s
6x85s
5x85s (got the left up on #6, but the damn right wouldn't go past half!) :mad:

Weighted Dips
6 x Body Weight + 25 lbs
6 x Body Weight + 25 lbs
6 x Body Weight + 25 lbs
6 x Body Weight + 35 lbs

Cable Flys
8x60 upper
8x40 lower
8x65 upper
8x40 lower

EZ Bar Curls
8x90 wide grip
8x90 close grip
7x90 wide grip
6x90 close grip, 2x80 to finish out set

Incline DB Curls
16x30s
16x30s
16x30s

[Jimineye]

Congrats on the PR.

You'll get your right arm up all the way next time. Keep at it.

[Heisman]

Great job on the PR. You might want to cut down the cable flies, or get rid of them completely. You still have three great chest movements, and you will have more energy for you biceps.

[PhatGus]

Thanks! I know that it's nothing stellar but my short term goal is to put my bench max up to 315. Considering I was at 135 a year and a half ago I guess I am doing pretty good, and like I said I've only been lifting seriously for the last 9 months. :)

Heisman, I'll think about that, I am going to change up my workout at the end of next week, so I might cut them down a little or drop them. ;)

[Heisman]

Originally posted by PhatGus
Thanks! I know that it's nothing stellar but my short term goal is to put my bench max up to 315. Considering I was at 135 a year and a half ago I guess I am doing pretty good, and like I said I've only been lifting seriously for the last 9 months. :)

Heisman, I'll think about that, I am going to change up my workout at the end of next week, so I might cut them down a little or drop them. ;)

Awesome! I started at 130 a few weeks ago, so in a year and a half I'll be at 310. Of course, just because you were able to do it doesn't mean that I will be, but there is always hope.

[PhatGus]

Thursday 3/4/03

Posting this a little late but I was busy all night winning money in a Texas Hold'em Tournament. :D

Started @ 7:45

Weight 207

Shoulders/Forearms

Seated DB Military Press
6x60s
6x65s
6x65s
5x70s

1 Arm Leaning Lateral Raises
8x30 each side
8x30 each side
8x30 each side

Front Raises
16x30s (8 each side)
16x30s
16x35s

Rear Lateral Cable Raises
8x25 each side
8x25 each side
8x25 each side

BB Shrugs
10x315
10x335
10x335
10x345

Behind the Back BB Raises (Forearms)
15x75
15x85
15x85

Abs/Obliques:

45* Side Bends
3 sets of 12 each side

Crunch Machine
25x60
25x90
25x90
25x90

Leg Raises
3 sets of 12

[PhatGus]

Friday 3/5/04

Another good day of lifting. :)

Started @ 4:15

Weight 205

Back/Tris

Deadlifts
6x135 warmup
6x245
6x265
6x275
6x285

Wide Grip Chins (alternated with close grip)
8x170
8x170
8x170

Close Grip Chins
8x170
8x170
8x170

1 Arm DB Rows
8x65 each side
8x70 each side
8x70 each side

Close Grip Bench (Got a little overambitious)
8x185
6x195
5x205
5x195

French Press
6x40s
6x40s
6x40s
6x40s

Overhead 2 Hand Tricep Extension
6x90
6x95
6x100

[Brego]

Originally posted by Heisman
You don't want to train to failure on the bench press. It's too taxing on the CNS and you will see better results if you don't do it.

I always thought it was good to do this as your muscles get al ittle extra work that they normally could not do.

[Heisman]

Originally posted by Brego
I always thought it was good to do this as your muscles get al ittle extra work that they normally could not do.

Nope. The people who follow doggcrap (sp?) do it and see results, but they follow a very different routine then most lifters. You should probably stop at least one rep away from failure.

At least you got 5 reps on the CGBP. That isn't too bad. How long are your workouts?

[PhatGus]

Around 1 hour, a little longer if I do cardio

[Brego]

Originally posted by PhatGus
Friday 3/5/04

Wide Grip Chins (alternated with close grip)
8x170
8x170
8x170

Close Grip Chins
8x170
8x170
8x170



What do you mean you alternate them? do you mean you do a set w/ wide grip, rest, and then do a set of close grip?

[PhatGus]

Originally posted by Brego
What do you mean you alternate them? do you mean you do a set w/ wide grip, rest, and then do a set of close grip?

Yep, exactly ;)

[Brego]

Are close grip chins done w/ an overhand or underhand grip?

[Heisman]

Chins are supposed to be done with an underhand grip.

[Brego]

bump

Where are your updates??? I enjoyed reading them. I have a very similar workout to yours.

[PhatGus]

Sorry, I'm in Mexico on Spring Break. I've been doing some light maintenence work, but that's about it. I'll be back and lifting Monday.

[PhatGus]

Tuesday 3/16/04

Finally! I felt like such a slug after not lifting for a week...although a week in Mexico was pretty nice.

I felt pretty good today, but I could tell I was a little off from the time away.

Started @ 6:30 P.M.

Legs

Squats
6x135 warmup
6x235
6x245
6x255

Leg Press
8x600
8x650
8x650

Straight Leg Deadlift
6x135 warmup
6x200
6x215
6x230

Standing Calf Raises
15x405
15x405
15x420

Seated Calf Raises (I dropped weight and really slowed down on these...I walked away a lot more fatigued than before)
12x135
12x135
12x135

Obliques:

45* Side Bends
3 sets of 12 each side

[Heisman]

Nice workout for just getting back into it. What did you do in Mexico?

[PhatGus]

Originally posted by Heisman
Nice workout for just getting back into it. What did you do in Mexico?

Thanks, I was pretty supprised that I did not fall off either, although I was more fatigued than normal.

I was on Spring Break in Cabo San Lucas...one of the best weeks of my life! :D

[Brego]

Good workout. You are strong man, lots of weight you are using there.

[PhatGus]

Originally posted by Brego
Good workout. You are strong man, lots of weight you are using there.

I attribute it to "Bastard Strength" (strength due to natural size)! :D I still feel like a weakling, and have a long way to go. But Thanks, it feels good to hear that stuff once in a while!

My goals are to get my max squat to 400 and my max bench to 315 before the beginning of summer. That will be a good beginning for me. I could probably grow a lot quicker but I refuse to use any pro-horomones or testosterone boosters. I only use Protein Supplements, Glutamine, Glucosamine, Vitamins, ZMA, and occasionally NoX2. I need to start using Creatine but I am always too poor to buy it when I go the the supplement store. :)

[GUNZOFNAVARONE]

Originally posted by Heisman
You don't want to train to failure on the bench press. It's too taxing on the CNS and you will see better results if you don't do it.

not necessarily (if failure means you can't do another rep w/out help)...this is fine

[PhatGus]

Wednesday 3/17/04

I was pretty sore this morning due to my week off, so I think that my body having to do extra recovery hurt me today. Not too bad, but I definetly noticed a difference, especially on bench.

Weight: 206

Started at 12:30 P.M.

Chest/Bis

Flat BB Bench Press
5x135 warmup
8x215
4x225
3x225 :(

Incline DB Press
6x80s
6x80s
6x80s

Weighted Dips
6 x Body Weight + 25 lbs
6 x Body Weight + 25 lbs
6 x Body Weight + 25 lbs
6 x Body Weight + 35 lbs

Cable Flys
8x60 upper
8x40 lower
8x60 upper
8x40 lower

EZ Bar Curls
8x80 wide grip
8x80 close grip
8x80 wide grip
8x80 close grip

Incline DB Curls
16x30s
16x30s
16x30s

Abs:

Crunches
20x40
20x45
20x45
20x45

Leg Raises
3 sets of 10

I should be back to normal by next week, but my body is still readjusting.

[Heisman]

Originally posted by GUNZOFNAVARONE
not necessarily (if failure means you can't do another rep w/out help)...this is fine

I meant going to the point where you try another rep but don't get it.

You'll be back to normal next week.

[PhatGus]

Thursday 3/18/04

The lack of a day of rest and extra recovery my body is doing is keeping me down a little, but I am still feeling pretty good.

Weight 211 (Damn St. Pattys Day! :D )

Started 4:15

Shoulders/Forearms

Seated DB Military Press
6x60s
6x60s
6x65s
6x65s

1 Arm Leaning Lateral Raises
8x30 each side
8x30 each side
8x30 each side

Front Cable Raises
8x30 each side
8x30 each side
8x30 each side

Rear Lateral Cable Raises
8x20 each side
8x20 each side
8x20 each side

BB Shrugs
10x315
10x335
10x335
10x345

Behind the Back BB Raises (Forearms)
15x75
15x85
15x85

[Brego]

Good workout. Do you use those straps that help you grip the bar when you do your BB shrugs?

[PhatGus]

Originally posted by Brego
Good workout. Do you use those straps that help you grip the bar when you do your BB shrugs?

Hell Yes! :D I can't hold much more than 225 for more than a few reps.

[Heisman]

Originally posted by PhatGus
Hell Yes! :D I can't hold much more than 225 for more than a few reps.

Do you do static holds?

Also, you might want to take out the front raises because the front delts get hit hard with the pressing movements. To replace them, you could do cuban rotations at the end of the shoulder workout.

[PhatGus]

Friday 3/19/04

Boo This...I think I'm getting sick. Workout went pretty well, but I am just sore all over, I can't wait until next week when I am back to normal. :)

Weight 210

Started at 4:00

Back/Tris

Deadlifts
6x135 warmup
6x225
6x265
6x280
6x290 (I think I can hit 300 next week!)

Wide Grip Chins (alternated with close grip)
8x170
8x170
8x180

Close Grip Chins
8x170
8x170
8x180

1 Arm DB Rows
8x65 each side
8x70 each side
8x70 each side

Close Grip Bench
6x175
6x185
6x195
5x205

Skull Crushers
8x90 (oops...just kept going :) )
6x90
6x90
6x90

Overhead 2 Hand Tricep Extension
6x90
6x90
6x90
6x90

[Heisman]

Why don't you start off with 300 pounds for deadlifts instead of tiring yourself out with lesser weight?

Why don't you increase the weight on the skullcrushers if you can do more than your target of 6 reps with that weight.

[PhatGus]

Monday 3/22/04

This is yesterday's workout...I am so damn busy I didn't get to post it.

Workout went pretty well. I dropped the weight on my Squats and Leg Press and went deeper. Even though it was less weight I felt it a lot more. I also added Hip Adductors and Abductors to my routine to develope my inner and outer thighs a little more...damn basketball chicken legs! I didn't neglect my legs, but all through high school I played basketball so the focus of my leg workout was mainly jumping ability. ;)

Weight 206

Started at 12:00

Legs

Squats (Dropped Weight, Went Deeper)
6x135 warmup
6x215
6x225
6x235

Leg Press (Dropped Weight, Went Deeper)
8x550
8x580
8x600

Straight Leg Deadlift
6x135 warmup
6x200
6x215
6x230

Standing Calf Raises
15x405
15x420
15x420

Seated Calf Raises
12x145
12x145
12x145

Inner Thigh
12x100
12x100
12x115

Outer Thigh
12x70
12x70
12x70

Abs:

Crunches
20x45
20x45
20x45
15x45

Leg Raises
3 sets of 12

[PhatGus]

Tuesday 3/23/04

Todays Workout SUCKED! I am officially sick (F*@cking Cold) and I am stressed out of my mind with school...so it just sucked. My whole body felt like Jello. :( I am starting to load up on Viatmin C and Zinc to hopefully rid myself of this by Thursday. Tomorrow is my day off, so hopefully that will help too. All I gotta say about today is BLAH! I had no stamina at all, and was very inconsistent.

Weight 209

Started @ 3:00

Chest/Bis

Flat BB Bench Press (planned to drop a little weight and up my rep range to 8-10 on every set)
6x135 warmup
8x200
8x205
5x215

Incline DB Press
6x80s
6x75s
8x75s (WTF...all the sudden my strength came back for 5 seconds)

Weighted Dips
6 x Body Weight + 25 lbs
6 x Body Weight + 25 lbs
6 x Body Weight + 25 lbs
6 x Body Weight + 35 lbs

Cable Flys
8x60 upper
8x40 lower
8x60 upper
8x40 lower

EZ Bar Curls
8x80 wide grip
8x80 close grip
8x80 wide grip
6x80 close grip

1 Arm Hammer Curls on Preacher Bench
8x30 each arm
8x25 each arm
8x25 each arm

Obliques:

45* Side Bends
3 sets of 12 each side

I am officially taxed...I am gonna relax, and load up on vitamins and hopefully get rid of this damn cold.

[Heisman]

Get a lot of sleep and drink a lot of water.

Also, don't worry about adductors and abductors. Just do heavy sets ass to the grass.

[PhatGus]

Originally posted by Heisman
Also, don't worry about adductors and abductors. Just do heavy sets ass to the grass.

Yeah I know, but I figured I've give them a little more help. I only planned to do it for a month or so just to give them a jump start. ;)

I am gonna try to get as much rest as possible over the next day and a half...hopefully it will get me back to normal. :)

[AmitTLP]

Don't worry about the bad day man. Just get a ton of rest, and you'll be fine.

[PhatGus]

Originally posted by AmitTLP
Don't worry about the bad day man. Just get a ton of rest, and you'll be fine.

Yeah, I'm not too worried. :) It was just disapointing, I wanted to blow off some of the stress I had from school and I ended up only stressing myself out more. A few hours later I now realize how stupid it was to get pissed since it was out of my control. :D

I'll be back Thursday! :D

[PhatGus]

Thursday 3/25/04

That's more like it! I had to go kinda quick today since I was busy all day, so I didn't get my normal rest between sets, but it was still a good workout! :D

Also, if you couldn't tell I am trying to do the same basic routine but change up my exercises a little this week and I will continue it into next week...then I'll stick with that for about 3 weeks.

Weight 209

Started at 2:15

Shoulders/Forearms

Seated DB Military Press
6x65s
6x65s
6x70s
5x70s

Lateral Raises (using both arms at the same time now)
8x30s
8x30s
8x35s

Front Cable Raises
8x30 each side
8x30 each side
8x30 each side

Rear Delt Flys (done on fly machine)
8x150
8x150
10x150

DB Shrugs
10x130s
10x130s
10x130s
12x130s

Forearms:

Behind the Back BB Raises
15x75
15x80

Reverse Grip Wrist Curls
8x20 each side
8x20 each side

[Brego]

Good job. I just read you dropped from 27% bodyfat to 14. Good job on that. I am cutting right now and it is difficult. Did you ever drink alcohol while cutting? Also, how is that glutamine working for you?

[PhatGus]

Well I did the majority of it last summer. I started at the beginning of summer and was 220 by the end. I've lost another 15 pounds gradually, but it wasn't nearly as crazy. I have always gone to the gym, but I had a really crappy diet. I went on a diet my friend had (Low Carb), and I lost 20 lbs in the 1st week! I didn't really do any cardio except for playing basketball for 2 hours once a week.

Alcohol...only about 5 times all summer. That is the beauty of summer for me. During the school year I drink every weekend, but over the summer even though I can drink I usually don't. When I did drink it was usually vodka and sugar free Koolaid or Crystal Light. Instead of just going out and drinking I saved it for when there were really good parties! :D

I am looking to drop to about 9% BF this summer, I'll bulk more next winter, then cut to hopefully 4-5% the next summer. I know I am still a ways out, but I am thinking about compeating in an amature contest or two the summer or early fall of 2005.

Glutamine seems to be helping the recovery a good amount. I take a small dose usually, but when I need it I take a bigger one...that's when I really notice it working to speed recovery.

Eric

[Brego]

Can you give a sample of your diet when you were cutting?

[PhatGus]

Sure

Weeks 1 & 2 (these are my approximate daily intakes)
20 grams Carbs
300g Protein
70g Fat

Week 3
30 grams Carbs
300g Protein
70g Fat

Week 4
40g Carbs
300g protein
65g Fat

Week 5
50g Carbs
300g Protein
65g Fat

Week 6
60g Carbs
300g Protein
60g fat

.
.
.
.
Basically Start very low carb for the first few weeks and work your way back up to about normal. Also, to make up for the lack of carbs, I intake more fat than usual, and gradually decrease that as carbs increase.

Also, the key to this diet, not only from a weight loss standpoint, but a sanity one is the fact that you get a cheat day once every 7 days, not just a meal, but a whole day. Still, I'de try not to pig out. It is amazing how much you can begin to want certain foods...for me it was Pancakes, I have no idea why, but almost every cheat day I would get a big plate of Pancakes. :D

Also, like I said do not drink alcohol, or drink VERY infrequently. And never eat after 9 P.M.

[Heisman]

Nice workout, especially for shorter rest periods.

[Brego]

How the heck can you go through a day only eating 60g of carbs? The minimum I take in is like 150 a day! How do you do that?!?? Everything has carbs!!!

[PhatGus]

I didn't mean that was my normal intake, just that it keeps going up until I get to normal...just didn't want to keep typing. :D

I usually do 100-150 a day when I am maintaining. ;)

[PhatGus]

Friday 3/26/04

Another good day in the gym! I seem to be on a natural high after I shook that cold! :) Plus I was home and I had my brother for motivation/as a spotter, and that always seems to help.

Weight 210

Started @ 1:30

Back/Tris

Deadlifts
6x275
6x285
6x295
6x305 (Yeah Baby!!!)

Wide Grip Chins (Alternated with Close Grip)
8x170
8x170
10x170

Close Grip Chins
8x170
8x170
8x170

T-Bar Rows
8x70
8x90
10x90

Reverse Grip Bench
6x185
6x185
6x195
6x205

Skull Crushers
6x90
6x90
8x90
8x100

2 Hand Overhead Tricep Extensions
6x95
6x100
8x105

Cardio:
Run 1 Mile

[Heisman]

Good workout, especially on the deadlifts. Why the reverse grip bench instead of close grip or JM presses for the triceps?

[Brego]

Good workout.

I'm taking in about 150 carbs a day but am seeing results in my cutting cycle.

[PhatGus]

Originally posted by Heisman
Why the reverse grip bench instead of close grip or JM presses for the triceps?

Have you ever done Reverse Grip Bench? It is a great Tri worker!

I will probably go back to Close Grip in 4 weeks or so, but like I said, I am trying to switch up the actual exercises I do every 3-4 weeks, while working the same basic parts. ;)

[Heisman]

Originally posted by PhatGus
Have you ever done Reverse Grip Bench? It is a great Tri worker!

I will probably go back to Close Grip in 4 weeks or so, but like I said, I am trying to switch up the actual exercises I do every 3-4 weeks, while working the same basic parts. ;)

Nope. Never tried it. I just don't see the difference between it and a regular bench press, except the fact that you reverse the grip. But if you think it works then stick with it. Your opinion is a lot more valid than mine, since you have done it.

[Jocableguy]

I have never found a point in doing reverse bench. I felt it was never as effective as cg. I thnk it is because the rom was just too cockeyed. If i were to try reverse i would most likely use an ezbar for it.

[PhatGus]

Well for me it seems to be a good lift. My brother doesn't like it because of the movement itself...he finds it too weird.

There is a major difference between the reverse grip and regular...outside of the grip. On reverse you basically lower the bar to the bottom of your ribs. There is very little chest work as far as I can tell. It seems to isolate my tris really nicely.

Like I said, I am no expert, but for me it works well! :D

[Jocableguy]

I hear ya. Sometimes doing what works for you is best.

[PhatGus]

Monday 3/29/04

Not a bad start to the week! :) Once again I changed up my routine a little...hopefully for the better. :D

Started at 11:15

Weight 210

Legs

Squat
6x135 warmup
8x205
8x215
8x225

Single Leg Leg Press
8x200 each side
8x250 each side
8x250 each side

Striaght Leg Deadlifts
5x135 warmup
6x205
6x220
8x235

Standing Claf Raises
15x420
15x420
15x420

Seated Calf Raises
12x140
12x140
12x140

Sorry I didn't post this yesterday, but I'm still busy as hell! :D

[PhatGus]

Tuesday 3/30/04

I think I am finally learning how to do presses...I realized I was locking out my arms and not using enough Triceps, so I am trying to correct that.

Weight 210

Started at 4:30

Flat DB Press
8x90s
8x90s
8x90s

Incline BB Press
6x155
6x165
6x175

Incline DB Flys
8x45s
8x45s
8x45s + 5 Incline Presses at the end

Decline BB Bench Press
8x165
8x175
7x185

EZ Bar Curls
8x80 wide
8x80 close
8x80 wide
8x80 close

1 Arm Hammer Concentration Curls
8x25 each arm
8x25 each arm
8x25 each arm

Cable Curls
8x30 each arm
8x30 each arm
10x30 each arm

Abs/Obliques:

Leg Raises
3 sets of 12

Crunches
20x45
20x45
20x45
20x45

Oblique Crunchs
12x45 each side
12x45 each side
12x45 each side

[Brego]

Great workouts. You are one strong SOB. I like your workouts too, they are very similar to mine.

[Jocableguy]

Nice workout, have you though about using the straight bar for in addition to what you do for biceps?

[Heisman]

Good workouts, but how exactly were you locking out without using enough triceps?

[PhatGus]

Originally posted by Heisman
Good workouts, but how exactly were you locking out without using enough triceps?

I was using them, but I realized that when I concentrate more that I use them A LOT MORE...don't ask me how I was doing it before because I couldn't explain it. :D That would explain my problems with getting the bar up past the mid point of a press...I just wasn't concentrating on using my Triceps enough.


Jocableguy: I was thinking about switching the EZ Bar Curls up for Straight Bar Cheat Curls after another 3-4 weeks.

Brego: Thanks again man. Like I've said, I'm no expert but if you have any questions, since our workouts are similar, feel free to ask. :)

[PhatGus]

Sorry I've been neglecting...as the semester gets closer to the end I am getting more and more busy.

I'll post the last couple workouts! ;)

[PhatGus]

Friday 4/2/04

I missed Thursday since I had crap to do, so this was my Shoulders/Forearms Workout. :)

Weight 208

Started @ 1:00 P.M.

Shoulders/Forearms

Seated BB Military Press
5x95 warmup
6x135
6x145
6x145
6x150

Lateral Raises
8x30s
8x30s
8x30s

Front Cable Raises
8x30 each
8x30 each
8x40 each

Rear Delt Flys (Machine)
8x150
8x150
10x150

DB Shrugs
10x130s
10x130s
12x130s
12x130s

Behind the Back BB Shrugs
12x185
12x195
12x205

Forearms:
Behind the Back BB Raises
15x80
15x80
15x85

Reverse Grip Wrist Curls (Flat Bar)
10x30
12x30
12x30

Hammer Wrist Curls (DB)
10x15s
12x15s
12x15s

Abs/Obliques:

Crunches
20x45
20x45
20x45
20x45

Leg Raises
3 sets of 12

45* Side Bends
3 sets of 12 each side

[PhatGus]

Monday 4/5/04

I didn't get to the gym Saturday or Sunday because I was still busy, and I had a little partying to do...which hindered my ability to get to the gym...Damn Hangovers! :D So today I did Back/Tris, and I will just skip my day off in the middle of the week. ;)

Weight: 209

Started @ 11:30 A.M.

Back/Tris

Deadlifts
6x135 warmup
6x280
6x290
6x305
6x315 (Yeah! New Personal Best Again!!!)

Wide Grip Chins (Alternated with Close Grip)
8x170
8x170
8x180

Close Grip Chins
8x170
8x170
10x180

T-Bar Rows
8x90
8x95
10x95

Reverse Grip Bench Press
6x185
6x185
6x195
6x195 (I could have done 205, but I was uncomfortable without a spotter)

Skull Crushers
6x90
6x95
8x95
10x100

2 Hand Overhead Tricep Extensions
6x100
6x100
8x100

I don't really seem to be gaining a lot of mass, but I am seeing decent strength gains. I was going to start Creatine, but I am going to start cutting in about 1 month, and I don't want to cut my 1st cycle of Creatine short, so I will put it off until later in the summer. I can't wait until I cut and lose the last 15 or so pounds of fat that are keeping me from being lean! :D

[Brego]

Good luck on the upcoming cutting cycle. It frustrates me. Seems to go very slow. Maybe I'm not doing it right, heh. Good workout though, and great job on the deads.

[OUMoneyMan]

I like that you're paying special attention to your calves and abs.

[sword chucks]

I just read through pretty much the entire thread, and I think you've made some awesome strength gains!

Do you do ass to calves squats with 225?

Dont worry about the days you missed, as long as you get the workout in, its fine. You'll catch up later.

[PhatGus]

I have long legs, so I can't get my ass to my calves, without shooting my knees forward, but I try to go past paralel. :D

Brego: If your cutting isn't going the way you want it to maybe you need to find a different cutting diet. Not everyone responds the same. ;)

[PhatGus]

Wednesday 4/7/04

Well I'm 2 days off here, but I should be back on track by this weekend! Still seeing decent strength gains! :D

Weight 205

Started @ 12:00

Legs

Squats
8x135 warmup
8x205
8x215
8x225

1 Leg Leg Press
8x220 each side
8x220 each side
8x250 each side

Straight Leg Deadlifts
6x135 warmup
6x215
6x230
8x245

Standing Calf Raises
15x420
15x420
15x420

1 Leg Seated Calf Raises
12x60 each leg
12x65 each leg
12x70 each leg
15x75 each leg

Obliques:

45* Side Bends
3 sets of 12 each side

[Brego]

good workout, nice SLDLs, those start to kill me after like 210 or so.

[PhatGus]

Originally posted by Brego
good workout, nice SLDLs, those start to kill me after like 210 or so.

Do you touch the weight to the floor on SLDLs? I am going down as far as I can, but I never quite get there.

[Brego]

No, I am just above the floor when I go down. You can kind of get a bounce from it anyway if you go down too fast.

[PhatGus]

Friday 4/9/04

My chest workouts are the only ones that are inconsistent and not seeming to get better. I blame it mostly on my triceps...they always give out. I have been training them hard and for strength, not mass, but although my tris are getting stronger on their own they are still the weak link of my chest workout. :(

Weigth 205

Started @ 2:00

Chest/Bis

BB Bench Press
6x135 warmup
8x205
7x215
6x225

DB Incline Press
6x80s
6x80s
6x80s

Incline DB Flys
8x45s
8x45s
8x45s

Decline BB Press
8x165
8x175
8x185
8x135 very slow and controlled

EZ Bar Curls
8x80 wide grip
8x80 close grip
8x80 wide grip
5x80 close grip, 5x60 close grip

Incline DB Curls
16x25s
16x25s
20x25s

Abs:

Crunches
4 sets of 20

Leg Raises
3 sets of 12

[PhatGus]

Saturday 4/10/04

Felt pretty good today. After my workout I bought some Swole V.2 and started that today. We'll see how that works out. When I am done with that I am gonna start my cut, but I wanted to start creatine!

Weight 206

Started @ 10:00 A.M.

Shoulders/Forearms

Seated BB Military Press
6x135
6x145
6x145
6x105 very slow and controlled

Lateral Raises
8x30s
8x25s (dropped a little weight to control the lift better)
10x25s

Front Cable Raises
8x30 each side
8x30 each side
8x30 each side

Straight Arm Kickbacks (first time I've done this...needed to find the sweet spot)
10x20 each
8x30 each
8x25 each
8x25 each

BB Shrugs
12x315
12x335
12x335
12x335

Behind the Back BB Shrugs
12x225
15x225
15x245

Behind the Back BB Curls
12x85
15x85
15x85

Straight Bar Reverse Grip Wrist Curls
15x30
15x30
12x30

Hammer Wrist Curls
15x20s
15x20s
15x20s

[Brego]

Good workouts... let me know how that swole .v2 works for you, as I am considering getting that when I start to bulk.

Also, what are hammer wrist curls?

[PhatGus]

Originally posted by Brego
Also, what are hammer wrist curls?

Basically the same as reverse grip, but you turn your hands sideways...imagine hammer curls for bis. but you're just moving your wrists. ;)

[PhatGus]

Sunday 4/11/04

Good finish to the week...although this upcoming week might be a little rough without much rest.

Weight 204

Started @ 12:45

Back/Tris

Deadlifts
6x135 warmup
6x280
6x290
6x305
6x315

Wide Grip Pull Downs (alternated with close grip)
8x170
8x170
10x170

Close Grip Pull Downs
8x170
8x180
8x180

T-Bar Rows
8x90
8x90
10x90

Reverse Grip Bench
6x185
6x190
6x195
6x200

Skull Crushers
8x90
8x90
8x90
8x100

Overhead Tricep Cable Extensions
12x50 (a little heavy)
12x40
15x40

1 Arm Overhead Tricep Extensions
8x25 each aem
8x25 each arm
10x25 each arm

[PhatGus]

Monday 4/12/04

A good start to the week. I didn't do Squats today, but tried Hack Squats for the 1st time.

Weight 205

Started @ 1:00

Legs

Leg Press
8x500
8x550
12x600

Hack Squat
8x270
8x320
12x350

Straight Leg Deadlift
6x215
6x235
8x250

Standing Calf Raises
15x420
15x435
15x435

Seated Calf Raises
12x140
12x140
12x155

Crunches
20x40
20x40
20x40
20x45

Leg Raises
8
8
10

[PhatGus]

Tuesday 4/13/04

Well, my Chest workouts are still pissing me off. I am gaining in every aspect except my chest, which almost seems to be ging the opposite direction. I decided that I am going to control how much I lift through sets and reps whether than weight. I do that with pretty much everything else, but not chest, so I am going to change my mentality a little. I think that I just need to find a workout that works best in this area, which I apparently haven't.

Weight 207

Started @ 2:15

Chest/Bis

BB Bench
8x135 warmup
8x200
7x205 (arms just gave out half way up on 8th rep)
7x185 (dropped 20 lbs and I still couldn't get through 8 reps)...wtf happened to me getting a new personal best a few weeks ago!

DB Incline Press
6x80s
6x80s
6x80s

Incline DB Flys
8x45s
8x40s (droped just a little weight and went wider...I definetly feel it today)
8x40s

Decline BB Bench Press
8x165
8x165
8x165

EZ Bar Curls
8x80 wide grip
8x80 close grip
8x80 wide grip
8x80 close grip

Incline DB Curls
16x25s
16x25s
22x25s

Cable Curls
10x30 each
10x30 each
12x35 each

Standing Oblique Crunches
12x50 each side
12x50 each side
15x50 each side

It seems that I have no endurnace on my chest workouts, and I also think that the long head of my tris is the week point of my presses. :(

I am going to switch to Chest/Tris, Back/Bis starting next week and see what that leads to. Maybe I am hurting myself by spliting them up. :confused:

[Jesin]

Looking great man! very strong! I also moved chest with tris and back with bis and have great results espeacially with bis.

[Brego]

I do the Chest/Tris Back/Bis split too. I think it works better.

[PhatGus]

Thursday 4/15/04

Sorry I am late on posting this...long story that I will post in a minute, but here it is!

Not a Bad Workout.

Weight: 211

Started at 2:15

Shoulders/Forearms

Seated BB Military Press
10x115
10x125
8x135

Lateral Raises
10x25s
10x25s
8x30s

Front Cable Raises
8x30 each side
8x30 each side
10x30 each side

Straight Arm Cable Kickbacks
8x30 each side
8x30 each side
10x30 each side

BB Shrugs
15x315
15x335
15x335
15x335

Behind the Back BB Shrugs
12x225
15x225
15x245

Forearms:
Behind the Back BB Curls
15x85
15x85
15x85

Reverse Grip Straight Bar Wrist Curls
15x30
15x30
15x30

Hammer Wrist Curls
15x20s
15x20s
15x20s

[PhatGus]

Friday 4/16/04

Another Good Back Workout.

Weight: 209

Started at 2:15

Back/Tris

Deadlift
8x135 warmup
6x290
6x300
6x310
6x320

Wide Grip Pulldowns (aloternated with close grip)
8x170
8x170
8x180

Close Grip Pulldowns
8x180
8x180
8x180

DB Lat Pullovers
8x90 (overshot a little on that one)
8x70
8x70

Close Grip Bench
6x185
6x185
6x185
7x185

Skull Crushers
8x90
8x90
8x95
8x100

1 Arm Overhead Tricep Extension
10x25 each side
10x30 each side
10x30 each side

[PhatGus]

So like I said before, I got a story...

Saturday was my 21st B-day and after everyone I know took me out to the bars and bought me shots I was walking home (didn't really much resemble walking)...on the way home I fell on the sidewalk and landed on my face! :(

I messed it up pretty good, and I had to get 12 stitches under my eye. I've got lots of road rash and a bloody eye too. :(

Since I had stitches and the popped blood vessel in my eye I can't lift for a couple weeks...just what I didn't need since I took a break not that long ago and I was starting to make some decent progress. Plus I look like the Terminator at the end of T2 where half of his face is ripped off. :(

Blah!!!

Oh well, I will be back and extra motivated in a few weeks!

Eric

[Jocableguy]

Happy birthday man. My friends was on friday, and I don't remember much about the night basically. That is how the 21st should be. Sorry to hear you look like Pizza the Hut now.

[PhatGus]

Originally posted by Jocableguy
Happy birthday man. My friends was on friday, and I don't remember much about the night basically. That is how the 21st should be. Sorry to hear you look like Pizza the Hut now.

Hahahaha! Thanks! Outside of the trip to the ER and looking like a fool it was a great time! :D

[Brego]

Good workouts, and happy bday man! I was wondering what happened with your journal updates :)

[PhatGus]

Wednesday 4/28/04

FINALLY!!!

I am just trying to warm myself up a little, so I am down a little on weight and reps so I'm not rediculously sore tomorrow.

Tomorrow I am doing a little bit of everything for upper body, then next week I will be back on track with everything. ;)

Weight 209

Time 12:00PM

Legs

Leg Press
8x500
8x550
10x600

Hack Squat
8x320
8x320
10x320

Straight Leg Deadlift
6x215
6x230
6x250

Sranding Claf Raises
15x420
15x420
15x435

Seated Calf Raises
12x140
12x140
12x140

Standing Side Crunches
12x50 each side
12x50 each side
12x50 each side

Crunches
20x45
20x45
20x45
20x45

Leg Raises
2 sets of 10

I'll be starting a cut in about 3 weeks, so unfortunately my injury happened at a crappy time. I am looking to drop from my current 205-210 down to about 185, then start building again. ;)

[Heisman]

Nice workout to get back into things. I hope the cut goes well. :)

[Brego]

Originally posted by PhatGus
Wednesday 4/28/04

FINALLY!!!

I am just trying to warm myself up a little, so I am down a little on weight and reps so I'm not rediculously sore tomorrow.

Tomorrow I am doing a little bit of everything for upper body, then next week I will be back on track with everything. ;)

Weight 209

Time 12:00PM

Legs

Leg Press
8x500
8x550
10x600

Hack Squat
8x320
8x320
10x320

Straight Leg Deadlift
6x215
6x230
6x250

Sranding Claf Raises
15x420
15x420
15x435

Seated Calf Raises
12x140
12x140
12x140

Standing Side Crunches
12x50 each side
12x50 each side
12x50 each side

Crunches
20x45
20x45
20x45
20x45

Leg Raises
2 sets of 10

I'll be starting a cut in about 3 weeks, so unfortunately my injury happened at a crappy time. I am looking to drop from my current 205-210 down to about 185, then start building again. ;)

Very nice workout. Will you be posting your cutting diet, because I'd like to see it and possibly take a few tips from it.

[Jocableguy]

That is a nice workout man, even if you say you are off a little bit. Do you do squats, or is that a different day? Alot of people like doing squats and hack squats together.

[PhatGus]

Originally posted by Jocableguy
That is a nice workout man, even if you say you are off a little bit. Do you do squats, or is that a different day? Alot of people like doing squats and hack squats together.

I usually do squats, but figured that I wouldn't be able to stand up the next day if I did them after a 2 week break. ;) I still can't stand up or walk right and I wasn't going as hard as I usually do!

I'll post my cutting diet and workouts and my progress. ;)

[Brego]

Originally posted by PhatGus
I usually do squats, but figured that I wouldn't be able to stand up the next day if I did them after a 2 week break. ;) I still can't stand up or walk right and I wasn't going as hard as I usually do!

I'll post my cutting diet and workouts and my progress. ;)

Thanks!