PHAT Training log

[clapp22]

The end of week 2 is here. I can honestly say this is the best workout program I have ever been on. I am having an absolute blast! I was up and at it first thing this AM. I like being one of the only ones in the gym, headphones blasting. I can't describe the feeling of peace I have, but it is something I look forward to every day. I guess its my outlet, my sanctuary.

Pre: 1 scoop Pump-HD, 2 APE, 3 PR-XT
Intra: 10g Amino-X
Post: 1 scoop MP Combat, 1 whole egg 3 egg whites with lean ham, greek yogurt w/ Kashi go lean crucnh, 1 MHP Dopamite

I worked out solo today, so no spotter. I had to go a little lighter on some lifts.

Flat Bench speed/Explosion: 165x3,3,3,3,3,3

DB Incline Press: 75x12,12,10

Hammer Chest: 2 plates each side 15,15,11

Cable Fly: 40x20,15

Preacher Curl Machine: 90x12,12,10

Concentration Curl: 40x12 35x15

Spider Curl: 25x12,12

Seated DB Tri Extension: 80x12,12,12

Rope Pulldown: 60x15,15

Dip Machine: 225x20,20

[clapp22]

I had a great workout this morning. Feeling good and rested after yesterday. It was a much needed rest day. Week 3 is proving to be just as demanding as the first. Intensity and focus was through the roof. I think the combination of APE and PR-XT are amplifying that Alpha in me. Completely beat down after the workout today. I am looking forward to leg day tomorrow. I should be posting a squat video tomorrow. I added a burnout set to the end of my workout today. I wanted to hit the tri a little more, so I did the dip machine to failure. Blasted those tri's!

Weight: 218
Pre: 1 scoop Pump-HD, 2 APE, 3 PR-XT
Intra: 10g Blox Lemonade
Post: 1 scoop MP Combat, 2 eggs 2 egg whites, 1 greek yogurt w/ 1/4 cup Kashi go lean crunch

Week 3, Upper Body Power

Barbell Rows: 235x5,5,5

Pullups: 9,6

Rack Chins: 10,10

Flat BB Bench: 225x5,5,3

Weighted Dips: 70x10,10

DB Shoulder Press: 70x8,7,8

EZ Bar Curl: 85x10,10,10

Skullcrushers: 85x10,9,10

Dip Machine (to failure): 225x26

[clapp22]

Great couple of days! Sorry the workouts were posted late, but it was a hectic week at work and I have been preoccupied with another project. I decided to step my game up to the next level and compete in the spring of 2014. I knew I couldnt do this on my own, so I sought the help of a coach. After much searching, and a recommendation from Layne Norton I have decided to go with Paul Revelia. I am so excited to be working with Paul. He is a NGA and IFPA Pro and has been coached by Layne Norton and Dr Mike Zourdos. He brings a great knowledge base, science based nutrition and training and has proven he can compete at the highest level of his sport. I know I'm in good hands and know that I will see huge gains and recomp changes in our next 14-15 months of working and prepping together.

02/12 Lower Body Power

Squats: 315x5,5,5,5,5

Hack Squats: 410x8,8

Leg Extensions: 250x10,10

Stiff leg Deadlifts: 185x8x8 205x8

Leg Curls: 150x10x10

Standing Calf Raise: 255x10,10,10,10

Seated calf Raise: 145x10,10

Seated Calf Press: 450x20,20


02/14 Back and Shoulder Hypertrophy

Bent Over BB Row: 155x3,3,3,3,3,3

Pull Ups: 8,8,6

Seated Cable Row (close grip): 170x12,12,12

DB Rows: 65x15,15,15

Close Grip Pulldown: 100x20,15

Seated DB Press: 60x12,12,12

45lb Plate High Pull: 15,15

DB Lateral Raise: 25x12,12

DB Shrugs: 100x15,15,15,15,15

[Sen8or]

Hyooge commitment on the comp thing, good luck with it

[clapp22]

Great workout today! Huge pumps and great intensity. Feeling a new sense of motivation after deciding to compete.

Squats explosion/Speed: 245x3,3,3,3,3,3

Hack Squats: 290x12,12

Leg Press: 290x15,15,15

Leg Extensions: 150x15,15,15

Deadlift: 205x8,8

Leg Curls: 90x15,15,15,15

Standing Calf Raise: 165x15,15,15,15

Seated Calf Press: 290x20,20,20

[clapp22]

Hyooge commitment on the comp thing, good luck with it

Thanks man! I hope I'm up for the challenge!

[clapp22]

Mixed emotions about today' workout. I started with chest and felt some shoulder pain. I fought through it. I ended up giving myself a little more recovery time than normal between sets and that seemed to help. I felt good as I transitioned to arms and ended the workout strong with Tri's.

Flat BB Speed/Explosion: 155x3,3,3,3,3,3

Incline DB Press: 75x10,10,10

Hammer Chest Press: 2 45lb plates each side: 15,12,15

Cable Fly: 40x20,20

Preacher Curl Machine: 90x12,12,10

Concentration Curl: 35x15 30x15

Spider Curl: 25x15,15

Seated DB Tri Extension: 80x12,12,12

Rope Pull: 60x15,15

Dip Machine: 225x20,20

[clapp22]

As per the advice of my coach I am starting a 6 week non linear periodization on my power days. My power days on Monday and Tuesday were structured a bit different and was definitely lighter than the previous weeks. The first power exercise of each body part is 6x3. It is almost working like a taper. I am expecting when I test my 1RM that I will have increased, at least I hope. Since I have been under my new nutrition plan I have dropped weight while increasing my overall food volume. Good times! I get to eat more and I am losing fat! Looks like the metabolism may be waking back up again!

Week 4, Upper Body Power 6 set of 3 reps at 55% of 1RM

Bent over BB rows: 155x3,3,3,3,3,3

Pull ups: 8,6

Rack pulls: 10,10

Flat BB bench: 150x3,3,3,3,3,3

Weighted dips: 70x10,10

DB shoulder press: 45x3,3,3,3,3,3

EZ Bar curl: 65x3,3,3,3,3,3

Skull crushers: 65x3,3,3,3,3,3


Week 4, Lower Body Power 6 sets of 3 reps at 55% 1RM

Squats: 250x3,3,3,3,3,3

Hack squats: 430x6 410x6

Leg extension: 250x10,10

Stiff Leg deadlift: 135x3,3,3,3,3,3

Leg curl: 150x10,10

Standing calf raise: 180x3,3,3,3,3,3

Seated calf raise: 180x10,10

Seated calf press: 450x20,15

[clapp22]

Sorry I have been slacking on the log. I have been doing the workouts. Its been a crazy week at work and home. go, go, go all the time. I will update upper body and lower body power tomorrow. I am down 4 lbs since I got my coach and eating tons more food. Strange how that works out, but I aint mad!