Bodyweight: 144.8lbs
PHAT Power Upper
Bench Press
195 x 4,4,4
Bent Rows
80 x 6,6,6
Flat DB Press
70 x 6,6,6 First time pressing these bad girls
OHP
130 x 3,3,3
One Arm Seated Rows
40 x 6,6,6
Cable Skullcrushers
115 x 6,6,6
Barbell Curls
65 x 6,6,4
Alright fellas, weight is about a pound heavier today for some reason, but I know it'll come back down. Today was a great workout overall. I'm very pleased with how all the lifts went and felt. I added the flat db press because I do not want to use the decline bench for safety reasons or else I'd be hitting those. However, this exercise was the one I looked forward to the most coming in this workout. A PR on db flat bench was hit on this day
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01-22-2013, 04:00 PM #451TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-22-2013, 04:03 PM #452TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-23-2013, 09:07 PM #453
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01-24-2013, 05:52 PM #454
BW: 143.5 lbs
Week 2 - Lower Power
Squats
205 x 5,5,5 9
Romanian Deadlifts
145 x 6,6,6 9
Leg Press
3 plts x 6,6,6 9
Calf Press
220 x 6,6,6 8.5
Ab Crunches
10 x 6,6,6 8.5
Okay getting back into squatting low-bar since it feels more natural to me. Form is not that great, because of the pelvic tilt at the bottom
Thanks Ryan! I believe 5/3/1 has helped me push some respectable weight, especially those 5x10s! I'm looking forward to already pushing the 75lb db's next upper power day I'm liking the auto-regulation, but I need to start following it every setTEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-24-2013, 11:11 PM #455
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
Squats looked solid as hell dude. Can't really say much in terms of form since they were pretty damn clean. Only tip I could give is maybe try keep that bar from coming too far forward by hinging a little more from your hips at the start of the lift to kick your butt back. But seriously thats nit picking, they looked great.
Dang you're one strong ass mofo! Yep I feel ya about the auto-reg. I noticed that as well in that I use it great for my main lift of the day and start to lose it a bit with accessory lifts. Practice my friend
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01-24-2013, 11:59 PM #456
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01-25-2013, 03:09 PM #457
BW: 143.4lbs
Hey guys, it's been almost 2 weeks and my weight loss has been rather on the slow side. Therefore, I'm considering dropping 25g CHO on both regular and high days starting next week.
Thanks Ryan! I have some things to work on as far as my squats hehe. Yup, I'll need to practice that auto-regulation more and more.
Thanks! I hope to press some 100 db's by the middle of this yearLast edited by Jumpman3210; 01-25-2013 at 03:20 PM.
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-25-2013, 08:47 PM #458
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01-26-2013, 01:15 PM #459
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Break the hips before the knees on those squats! Head/Chest up. KILL IT!
Good work in here man, I've been lurking★★★ RSP Nutrition Lead Representative ★★★
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01-26-2013, 02:41 PM #460
BW: 144.1 lbs
PHAT Upper Hypertrophy
Incline DB Press
55 x 12,12,10 9
T-Bar Rows
75 x 10,10,10 9
One Arm Lat Pulldowns
30 x 8,8,8 9.5
Side Lateral Flys
10 x 12,12,12 8
Triceps Pressdowns
110 x 10,10,8 8.5
Hammer Curls
20 x 8,8,8 8.5
Rope Ext
30x15,15,12 9.5
Cable Flies
15x12,12,10 8.5
300kcal cardio
Drained! Feel like I had another good workout. Most of the weights have remained the same as last week, but I tried to increase the reps on every exercise. Today is my refeed day so I hope I can gather the energy to push through tomorrow's lower hyper/400kcal cardio
Thanks for checking in
I agree! Thanks JPTEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-26-2013, 11:19 PM #461
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01-26-2013, 11:30 PM #462
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01-27-2013, 04:51 PM #463
Weight: 143.6lbs Drop after refeed
Lower Hypertrophy
Deadlifts 40LB jump from last power workout!
275 x 3,3,3
Hack Squats
110 x 8,8,8
Leg Curls
35 x 12,10,10
Leg Ext
40 x 12,10,10
Smith Machine Calf
160 x 10 110 x 10,10
Hanging Leg Raises
5 x 8,8,8
Cardio 400kcal
I was really happy to have another wonderful workout. I decided to make a jump into my deadlifts because my back was feeling well. I hope to be pulling 315x3x3-5 in another 4 weeks . I'm very optimistic about remaining healthy xD . Weight has also dropped after refeed which was great. On to the next one!
Tis was quite epic xD
Thanks! Yeah upper hypertrophy is quite fun!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-29-2013, 05:25 PM #464
Weight: 144.2lbs --> after a 25g cho drop
PHAT Upper Power
Bench Press
205 x 3,3,3 9.5 PR!
Bent Rows
85 x 6,6,6 9
Flat DB Press
75 x 4,4,4 9 PR!
Military Press
135 x 3,3,3 9.5
One Arm Seated Rows
50 x 4, 40 x 6,6 9
Pressed for time, I was unable to hit bi's and tri's. So far so good with this program. As you guys may know, the leverage will go down next week for all workout days in order to allow for the adaptation phase of the program. It's like taking 3 steps forward, and 1 step back. Hopefully this macro drop does something for me soon.Last edited by Jumpman3210; 01-29-2013 at 05:31 PM.
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-31-2013, 06:16 PM #465
Weight: 143.7lbs
PHAT Lower Power Day
Squats
225 x 3,3,3 8.5 20 lb increase from last time
Romanian Deadlifts
150 x 6,6,6 9
Leg Press
4 plts x 6,6,6 9.5
Calf Press
230 x 6,6,6 8.5
Ab Crunches
10 x 8,8,8 8.5
I plan on taking out my anger come Sunday. Deadlifts 315x3x3 my angus is peppered >:OTEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-01-2013, 06:25 AM #466
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02-03-2013, 01:38 PM #467
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5991
Good work!!
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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02-03-2013, 04:59 PM #468
Sup fellas, I had another great Lower Hypertrophy workout today. I missed yesterday's Upper Hypertrophy Day due to some family plans, but I got over worrying about it since the weights will always be there. My current weight has been iffy as of lately. I've hit a new low (142.8) yesterday morning, but went up to 144lbs after my refeed. I have contacted Coach Brad about my current situation and I'm waiting on his response. Looking forward to the next workout
PHAT Lower Hypertrophy Day
Deadlifts
315 x 3,3,3 9.5 Volume PR! First two sets were mixed grip. 3rd set was strapped
Hack Squats
130 x 8,8,8 9
Leg Curls
35 x 10,10,10 8.5
Leg Ext
40 x 12,12,12 8.5
Calf Press
115 x 8,8,8 9
Hanging Leg Raises
5 x 10,10,10 9
350kcal cardio
Thanks! Got to get stronger!
Thanks Darren!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-04-2013, 05:01 PM #469
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5991
Anytime big man! Keep pushing that heavy weight!
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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02-05-2013, 03:28 PM #470
PHAT Upper Power
Bench Press
195 x 5,5,4.5
Bent Rows
80 x 6,6,6
Flat DB Press
70 x 6,6,6
OHP
130 x 3,3,3
One Arm Seated Rows
40 x 6,6,6
Cable Skullcrushers
115 x 6,6,6
Barbell Curls
65 x 6,6,3
Another good workout despite being a little dehydrated! The poundages are the same as week 2's. I managed to get in extra reps on my bench
So Coach Brad has suggested doubling my cardio rather than any more macro cuts. Hope this will yield some results!
Thanks for the motivation!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-05-2013, 06:29 PM #471
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02-07-2013, 04:44 PM #472TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-08-2013, 07:03 AM #473
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02-08-2013, 10:30 AM #474
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02-08-2013, 10:55 PM #475
Thanks. I'm going to start doing 1400kcal per week starting tomorrow.
And this log has missed you too! Yeah I'm going to hate cardio for a few weeks, but I am willing to push myself to see some weight-loss. With that being said, I will wait until I finish with my cut before I post any nudes Thanks for checking in!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-09-2013, 03:15 PM #476
Weight: 142.7lbs
REFEED DAY
PHAT Upper Hypertrophy
Incline DB Press
55 x 12,12,10 9 First set the bench angle was one setting higher than what I usually use. Felt weird as hell and more of a front delt exercise -_-
T-Bar Rows
75 x 10,10,10 9
One Arm Lat Pulldowns
30 x 8,8,8 9.5 I think I got the mmc down with these after studying some videos
Side Lateral Flys
15 x 12
12 x 12,12 8
Triceps Pressdowns
110 x 10,10,8 8.5
Cable Hammer Curls
20 x 8,8,8 8.5 Something new I havn't tried before. I wanted to do some cable arm work after watching Berto. The pump felt good. Thumbs up!
Tricep Rope Ext
30x15,15,15 8.5
Cable Flies
15x12,12,12 8.5
350kcal cardio
Okay guys, weight is hovering between 142.6-143. I'm going to have to pick up the pace to lose another 4.5lbs in the next 4 weeksTEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-09-2013, 09:36 PM #477
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 887
If you could you should include your days macros in your updates. Would give us a better idea of what's going on with the nutrition side of things 4.5lbs in 4 weeks is a cake walk. I'm betting you see a drop in your near future. Let them intestines tighten up and all dat good stuff to happen and WHOOSH!
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02-10-2013, 12:09 AM #478
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02-10-2013, 07:33 PM #479
Weight: 142.7lbs
Macros: 65/350/160
PHAT Lower Hypertrophy
Deadlifts
275 x 5,5,5
Hack Squats
110 x 10,10,10 Used a shoulder width or closer stance with the adipowers and felt damn good in my quads.
Hyperextensions b/c Leg Curls were forever taken
10 x 7,7,7
Leg Ext
40 x 14,12,12
Smith Machine Calf
130 x 10,10,10
Hanging Leg Raises
5 x 10,10,10
Cardio 350kcal
I gotchu. I am hoping for dat whoooosh
Thanks bro!TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
-
02-10-2013, 07:47 PM #480
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5991
Nice work bro! Sumo Deads are awesome!
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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