Layne Norton's PHAT Log

[Opeth09]

Hey guys, this is my first time ever doing a bodybuilding log. So bare with me. I will try my best.

My STATS:
5 foot 6-7
162 lbs
Bench Press: 255 x 1 (The most I have ever physically done, though I think at my peak I could have done 275. I switched to dumbbell bench for a few months as well so my barbell bench went down a little bit.)
Squat: 365 x 1 (I go to parallel, not ass to the grass like many people on here do. Perhaps I will switch over to ass to the grass if you guys can convince me to do so.
Deadlift: 405 x 2 (Never tried more than 405 lbs)

A little about me: I have been lifting for roughly four years at this point. Of those four years lifting, about 2 of them have been seriously. My freshman year of college was the first serious year of my lifting career and I made great strength gains and mass gains. However, the following summer break I worked 3rd shift and could not find anyone who would lift at me at 7 in the morning. I tried my hardest to keep lifting, but I did not trust the 70 year old men at the YMCA to spot me with heavy weights over my chest (haha.) So, that summer I eventually gave up lifting until the following semester.

The first day back at college I hit up the gym with some friends. The previous semester I had maxed out at benching 225. I came in the first day and could not even max 185. I felt like a complete idiot. I was never so mad about lifting before, and thus began me lifting seriously again. Though I did begin lifting seriously, me being in a fraternity at school was not helping. I was quite the weekend warrior, and though I made gains, they were quite slow. The rest of this college school year lasted like this, lifting hard as hell during the week, and partying just as hard during the weekend.

Now, I am a junior in college. I have cut down on drinking significantly. I will go out on weekends, and have only a beer or two. Sometimes I will just bring a dark container and drink water out of it. My friends don't suspect me of drinking water during a party. I have a diet down pact, and my body is at its peak. However, it could be much better had I not ruined my last two years with drinking. But, better late than never.

So begins my Layne Norton PHAT routine. I started just this Monday with my first day of Upper Power, and yesterday with Lower Power.

Upper Power Day, January 16, 2012:

BB Bench: 195 x 5, 200 x 5, 205 x 5, 205 x 5, 210 x 4
Weighted Dips: 45 lb x 10, 45 lb x 9
Dumbell Shoulder Press: 45 x 12, 50 x 10, 50 x 10

BB Row: 185 x 5 x 5
Pullups: BW x 12, 10 lb x 10
Db Row: 40 x 12, 50 x 12, 60 x 10

EZ Curl Bar: 50 lbs (Weight without the bar) x 7, 50 lbs x 6
Skull Crushers on decline bench: 50 lbs (without bar) x 10, 50 lbs x 10

Lower Power, January 17, 2012:
Squats: 275 x 5, 295 x 5, 295 x 5, 295 x 2 (Went deeper than I usually do, and failed) 295 x 5
Hack Squats:
Leg Extensions:
SLDL: I did 135 x 5 with a really nice stretch in the hamstrings. I tried 225 and could only get a few good reps until my form failed me. I can't seem to get my form right with these quite yet...
Leg Curls:
Cal Raises:
Standing Calf Raises:

I did not include the weights for most of the leg exercises due to the fact the machines at my local YMCA are extremely different from the ones at school, and the weights will be nowhere near the same and are not even worth mentioning.

So this concludes my first two days of the PHAT routine. I hope it was not TOO long and easy enough to follow. Any tips on how to make it easier to read would be great! Hope to get some followers! Today is a rest day and Tomorrow is Chest/Arms hypertrophy. Peace out guys.

[ArmaniBri]

I'm gonna follow. I've also been doing Layne Norton's PHAT routine. Good luck!

[Opeth09]

I'm gonna follow. I've also been doing Layne Norton's PHAT routine. Good luck!

Thanks dude! I will be keeping it up to date the best I can. Hows PHAT treating you so far?

[Iblamegenetics]

Your height and weight is about the same as mine.. I'm gonna follow your log and also say a word here in there to keep you motivated. Good luck!

[ArmaniBri]

Thanks dude! I will be keeping it up to date the best I can. Hows PHAT treating you so far?

Definitely has been an awesome routine. I like how it gives a challenge and wants you to keep coming back for more. I definitely see great results from it as well.

[Opeth09]

January 19, 2012: Chest/Arms Hypertrophy

Speed Bench: 135 x 3 x 6 (First time ever doing a "speed" anything. Felt really good though. Very slow on the negative part of the rep, but very explosive at the end. Some teenagers were commenting on how I was only benching 135. They are too young to understand that sometimes that weight isn't what is important.)
CHEST

Incline DB Bench: 60 x 10 x 10 x 8

Decline DB Bench: 50 x 10 x 8 x 8 (Never done decline db before.)

Cable Flies: 12.5 x 15, 15 x 12, 15 x 12 (Weight most likely to change at college gym next week.)

ARMS

Double Bicep Cable Curls (Or as I like to call them, “Tool bag curls”): 15 x 15, 20 x 12, 20 x 12

Concentration Curls: 20 x 10, 20 x 10, 20 x 8

Skull Crushers: EZ Curl Bar + 10 x 15, EZ Curl Bar + 20 x 12, EZ Curl Bar + 20 x 12

Rope Pull Downs: 60 x 15, 70 x 12, 70 x 12

EZ Bar Forearm Curls: EZ Bar + 10 x 3 x 15

ENDING NOTES: This was probably the most fun I’ve had working out in a LONG time. I really pushed myself to not rest anymore than 60 seconds tops in between sets. I cut down the weight I used on all the exercises, but increased the intensity and focused on form more than ever before. For example, on Incline DB Bench I usually do 80 lb dumbbells for 8 reps for 3 sets. However, I usually take 3 minute breaks in between each set and push myself to failure each set. This time I really focused on the form of the exercises with only 60 seconds between each set. I did this for every exercise. I also did not go to failure on any of the sets minus the last set of forearm curls.
The PUMP I had after this workout was incredible. I felt like the hulk. I snagged a picture afterwards and if I can figure out how to upload a picture on here I will do so. I’m going to eat like a monster today, probably around 3000 calories. Tomorrow is shoulders/back hypertrophy. I can’t wait. Back has been my favorite muscle to workout recently and I’m excited to see how much of a shoulder pump I can achieve. Can’t wait.

Side Notes:
Supplements that I am currently taking are:
Assault, Pre-workout
Myofusion, Post-workout
ON Casein Protein, Before bed
Fish Oils, Multivitamins

[Opeth09]

Your height and weight is about the same as mine.. I'm gonna follow your log and also say a word here in there to keep you motivated. Good luck!

Thanks for following along dude. Appreciate the support. I'm loving PHAT so far, I'm going to be doing this log for quite a while.

[Opeth09]

January 20, 2012: Back/Shoulders Hypertrophy

BB Row Speed: 135 x 3 x 6
BACK

Pullups: BW x 12, 25 x 7, 25 x 7

Rows: 3 sets

Lat Pulldown: 3 sets

BB Shrugs: 315 x 12, 315 x 12 (Contraction for a few seconds on each rep)

DB Row: 55 x 12, 55 x 12, 55 x 12 (Good form, nice contraction at top)

Shoulders

Rear Delt Flies on Pec Deck 3 sets

Face Pulls on high pulley: 3 sets

Lateral Raises: 12.5 x 15, 15 x 15, 15 x 12 (Good form. Slowly lowered the weight on each rep. I also did one arm at a time to really focus on good form and hitting the delt.)

DB Military Press: 35 x 8, 30 x 8, 25 x 10 (Haha wow. Doing these dead last was so hard. I can usually do 60 for solid reps. I got a really good shoulder pump from these though doing them last. Weight doesn’t matter. I also did a full ROM on these, something I usually don’t do. Overall, it was great. Hopefully in a few workouts I’ll be able to do more weight with these. But, for now, I’m perfectly fine with it.)

ENDING NOTES: Another BADASS workout! Once again I kept the rest time to around a minute for each set on the exercises. My form was spot on and my mind muscle connection has been great lately. I don’t even care about the weight that I am putting up on these hypertrophy days because I know I am doing the exercises with good form and my muscles are getting destroyed as a result. If I keep this up I’m sure in a few weeks I’ll be seeing good mass gains and strength gains as well.

Side Notes:
My shoulders in general are something I need to work on. They just aren’t as good as the rest of my body parts. I blame that fact on me not hitting shoulders like I should have been in past workouts. I always kind of went through the motions with shoulder workouts simply because I didn’t find them fun. That’s changed now though! I’m more pumped about shoulders than ever before. Hopefully I see some gains as a result.

I did SIX sets for my rear delts. Does anyone think that is overkill? I am open for criticism. I just want to make sure to hit my rear delts hard as they seem to be lacking.
Overall Goals
- Work on shoulders: Gotta hit em hard every week!

- Break PR’s On Bench: Most I have ever maxed on Bench is 255. Most I have done for 225 was 4 reps. I am hoping in the upcoming upper power workouts to hit 225 for 5 reps and have a new PR. That would be nice.

- Figure out SLDL’s: I just can’t seem to get my form down with these. I can do 135 easily, but 225 I can’t do. Its not that its TOO heavy, I just can’t get them to hit my hamstrings like I would like to.

- Bulk to 175: I wanna hit the 175 lb mark. I have never weighed more than 170 in my life, so is this something I’d like to achieve. If I keep up my diet and don’t drink when I go back to school next week, I think I will be able to reach 175 no problem in a few months or so. I’m a solid 162.8 right now, haha 

Till next time guys... tomorrow is legs Hypertrophy. Peace out

[Opeth09]

Legs Hypertrophy Day, January 21, 2012

Speed Squats 185 x 3 x 6

Hack Squat 3 sets

Leg Press 290 x 15 x 2

Leg Extensions 3 sets

Leg Curls

Seated Calf Raises 3 sets

Standing Calf Raises 3 sets

ABS

Ab Machine 3 sets

Cable Side Twists 3 sets

Rotaor Cuff work 3 sets total

SIDE NOTES
Good workout overall. Got a really good leg pump. Once again, focused on form a lot. Did some abs since I hadn't done them all week. Also did some rotator cuff work to keep them strong and injury free

I am excited for Upper Power day on Monday. I'll be moving back into school tomorrow so I'll be lifting with people my age once again. Hopefully this will be a good thing. Tomorrow is a much needed rest day. I'll be able to log all my weights accurately one I am back at school again also. The machines are so different from here and at school I did not see the point in even bothering to log them. Well, until Monday fellas... peace out.

[Opeth09]

Upper Power Day, Week 2: January, 23, 2012:

So I'm back at the school gym. Hit the weights hard. Made some good increases from last week...

Bench Press 195 x 5, 205 x 5, 215 x 5, 225 x 2, 225 x 3 (I needed a longer break, hence why I only got 225 twice the first time but 3 times the second attempt.)
Weighted Dips 45 x 10, 70 x 8
DB Military 45 x 10, 50 x 8, 55 x 6

Barbell Row 185 x 5 x 5 (No increase from last week. My form is still kinda iffy, I really wanna nail 185 before I jump up in weight. 185 is a pretty weight for me right now though.)
Weighted Pullups 25 x 10, 25 x 8
Dumbell Rowl 60 x 10, 60 x 8, 60 x 8 (Weight isn't the highest, but damn my form is good for sure.)

EZ Bar Curl 50 lbs plus bar x 3 x 6
Skull Crushers 60 lbs plus bar x 3 x 8

End Notes
A great workout at my college gym. Bench went up from last week. Making quick progress so far. Feelin' good.
Also, I started taking Sizeon last week so I am sure that is helping slightly as well. Boom!

[Opeth09]

Lower Power Day, 1/24/2012

Squats 275 x 5, 315 x 5, 315 x 5, 315 x 4, 315 x 3 (365 x 1)
I'm going to stick with 315 for another week or two. Wanna make sure I'm going deep enough. My spotter said they were all good squats so I just don't wanna bump up too fast in weight and screw up my form.
Hack Squats First time doing these, but I think I put up some good numbers. 8 plates x 6 for 3 sets
Leg Extensions 140 x 10, 150 x 8, 160 x 6
SLDL Form is getting better. I can defnitely feel it today.. 185 x 10, 225 x 6, 225 x 6
Leg Curls 80 x 10, 90 x 6, 90 x 6
Seated Calf Raies 3 playes x 6 for 3 sets
Standing Calf Raises Maxed the machine out for 10 reps for 2 sets

Ending Notes
So yeah, this was workout was two days ago. My legs are destroyed. My calves have never been this sore before either haha. Great workout all around. Did some abs yesterday (Wednesday.) Later on after I am done with class I am doing Chest/Arms hyper. Can't wait. As always, peace!

[DTrulez616]

I'm subbed fellow Opeth fan.

[martyl2]

Following dude. Looking to start this on Monday.

[Opeth09]

Chest Arms Hypertrophy, January 26 2012

Speed Bench 155 x 3 x 6
Incline DB 60 x 10 x 3
Decline DB 55 x 10, 55 x 8, 55 x 8
Cable Curls Not sure on the weight. It was 4 notches down
Concentration Curls 25 x 10, 25 x 8, 25 x 8
Skull Crushers 40 x 10, 40 x 10, 40 x 10
Rope Pulldown 6 notches down. 10 reps 3 sets
Reverse Curls Didn't write it down don't remember haha

Legs Hypertrophy, January 27, 2012

Speed Squats 225 x 3 x 6
Hack Squats 4 plates x 10, 6 plates x 8 x 2
Leg Press 290 x 12, 380 x 12
Leg Extensions 10 notches x 12, 12 notches by 8 x 2
Leg Curls 6 x 10, 7 x 8, 7 x 8
Seated Calf Raises 45 lbs x 15, 90 x 12
Standing Calf Raises 18 notches x 12 x 2

ENDING NOTES
Really good workouts. Almost the end of week 2. My legs are gonna be dead tomorrow. Haha. Unfortunately I drank last night a little bit. First Fraternity mixer of the year. Can't expect to be in a fraternity and get away with not drinking atleast a little bit sometimes I guess. Tonight I will be better though. I have Back/Shoulders tomorrow and I want to tear it up. Can't wait.

[Opeth09]

Following dude. Looking to start this on Monday.

You will love it dude. Expect some good gains. I'm only on week 2, but I can already tell a slight diference in terms of strength.

I'm subbed fellow Opeth fan.

Haha awesome dude. I love opeth. I've been listening to Lamb of God's new album a lot in the gym lately though.

[likeawashboard]

How do you manage to fit so many exercises into your power days? On upper body power I do Bench, military press, BB rows (and if i have time upright rows) then finish with bicep curls and skull crushers. I find that because i'm doing 5 reps and the breaks take at least 2 mins in between sets that by the end of the 3 big lifts my hour in the gym in nearly up... Any insight appreciated!

Also subbed, keep it up bro!

[DTrulez616]

You will love it dude. Expect some good gains. I'm only on week 2, but I can already tell a slight diference in terms of strength.

Haha awesome dude. I love opeth. I've been listening to Lamb of God's new album a lot in the gym lately though.

Lamb of God is legit workout music. Opeth is my favorite band but I can't listen to them during a workout. They're more of a sitdown, chill out, and just listen to band.

I love the routine by the way. I'm doing Lyles Generic Bulking Routine. The link to my log is in ky Sig. I'm always posting daily tunes.

[Opeth09]

How do you manage to fit so many exercises into your power days? On upper body power I do Bench, military press, BB rows (and if i have time upright rows) then finish with bicep curls and skull crushers. I find that because i'm doing 5 reps and the breaks take at least 2 mins in between sets that by the end of the 3 big lifts my hour in the gym in nearly up... Any insight appreciated!

Also subbed, keep it up bro!

Hey man, on my upper power day the only compund lifts I do are BB Bench and BB Row. Those two take probably around 40 minutes by themselves. Then the rest of the workout days probably around another 40 minutes or so. So I guess my Upper Power days take about 1 1/2 hours. I take pretty long breaks in between sets of Bench and Rows, but the assistance exercises I usually take only a minute and a half max in between.

[Opeth09]

Lamb of God is legit workout music. Opeth is my favorite band but I can't listen to them during a workout. They're more of a sitdown, chill out, and just listen to band.

I love the routine by the way. I'm doing Lyles Generic Bulking Routine. The link to my log is in ky Sig. I'm always posting daily tunes.

Opeth is my favorite band too bro. But yeah, I could never lift to them. They're the band I fall asleep to and do homework to. And I'll have to check out your log. Lyle's routine always interested me as well.

[Opeth09]

Back/Shoulders Hypertrophy, January 28, 2012

BB Rows 135 x 10, 135 x 10, 155 x 8 (I decided to go for reps instead of speed. I think I will stick to doing speed bench and squats, but doing speed rows seemed hard and weird haha.)
Pull Ups +25 x 7 for 3 sets
Machine Rows 120 x 10, 120 x 10, 130 x 8
Lat Pulldowns 10 x 10, 10 x 10, 10 x 9
DB Rows 60 x 12, 60 x 10, 60 x 10 (Form is sick nasty on this love it haha.)


Lateral Raises 15 x 15, 20 x 12, 20 x 12
Pec Deck Rear Delt Flies ?? Didn't have it written down. Pec Deck Weights are weird anyway haha I think it was like 75 pounds
[/b]Rear Delt DB Flies [/b] 10 x 15, 10 x 15, 10 x 15
BB Shrugs 315 x 12, 365 x 8, 365 x 8
DB Military Press 30 x 12, 30 x 12

ENDING NOTES

Another good workout. Wasn't the best one though. I think I took too much pre-workout made my stomach hurt. Oh well. Still did work. Tomorrow is Upper Power again. Week number 3. Hopefully I can beat my 225 x 4 PR record for bench. That'd be sweet. 225 x 5 is the goal. We will see. Peace fellas

[Opeth09]

Upper Power Day, Week Number 3, January 30, 2012

BB Bench 205 x 5, 215 x 5, 225 x 4, 225 x 3 (Tied a PR for bench for 225 at four reps! Hopefully next week i can beat it. I will honestly be upset if I don't get 225 x 5.)
Weighted Dips +70 x 10, +100 x 5, +100 x 4 (Never tried a 100 lb plate before so obviously this is a PR haha.)
DB Press 55 x 6 (Only did one set. For some reason it bothered my left shoulder a lot. Bench didn't bother it at all though. Weird.
BB Rows 185 x 5, 185 x 5, 195 x 3, 195 x 3 (195 x 3 is another PR for this guy.)
Weighted Pullups +25 x 8, +25 x 8
DB Rows 60 x 7, 60 x 7, 70 x 7 (70 x 7 is another PR haha)
EZ Bar Curl +50 x 10, +70 x 4 (+50 equals the bar plus 50 pounds in weights just to clarify on this.)
Skull Crushers +70 x 8, +70 x 8, +70 x 7

ENDING NOTES
A pretty damn good workout. Things could have been even better had I not drank at all this weekend. This weekend I will not drink at all and hopefully I will be rewarded with even more PR's. Hopefully I can crush my bench press PR. Til next time...

[Opeth09]

Lower Power Day, January 31, 2012

Squats 315 x 5, 315 x 5, 335 x 3, 365 x 2 (365 x 2 is a PR. woop.)
Hack Squats 8 plates x 6, 8 plates x 5
Leg Extensions 160 x 8, 170 x 6
SLDL 225 x 8, 275 x 5
Leg Curls 100 x 6, 100 x 6

Seated Calf Raises 4 plates x 6, 4 plates x 6, 4 plates x 5
Standing Calf Raises Machine maxed out x 12 (Didn't feel like doing anymore sets. My machine needs more weight I am just too strong for this gym. Haha jk.)

Ending Notes
So another week of power workouts in the books. After 3 and a half weeks all I can say is this workout is badass. I love it. I can't imagine doing anything else at all at this point. I am sure in the upcoming weeks I will be seeing a lot of PR's in everything. Until the PR's start to slow down, I will be sticking with the Layne Norton Peace fellas

[Opeth09]

Chest/Arms Hypertrophy, February 2, 2012

Speed Bench 155 x 6 x 3
Incline DB 65 x 12, 65 x 10, 65 x 8
Smith Machine Decline Bench 4 plates x 10, x 8, x 8
Db Flies 30 x 15, 40 x 12, 40 x 10 (Super pissed. Some moron broke the cable machine here so any cable flies will be out of the picture for a while.

Skull Crushers 40 x 12, 70 x 7, 50 x 12 (Damn, getting stronger at these and I got a mean tricep burn.)
Rope Pulldown 105 x 12, 105 x 10, 90 x 10
EZ bar Curl 20 x 15, 40 x 12, 40 x 10
Concentration Curl 25 x 10, 25 x 10, 25 x 10

Ending Notes
Another sick workout. I must be getting more used to the routine because I don't feel tired all the time haha. I'm sure the mass gains are right around the corner. I weighed in at 168.8 today with clothes on so I will just assume I am 167.5 Either way I am up about 5 lbs from when I started 3 weeks ago. Not bad. I am sure some is water weight from the SizeOn which is perfectly fine. I should be up in the 170's in a few weeks for the first time in my life. Can't wait! Til next time. Peace.

[Opeth09]

Legs Hypertrophy, February 3, 2012

ATG Squats 185 x 12, 185 x 10, 185 x 10 (Decided to do ATG on my hypertrophy day instead of speed squats. Oh my god these suck. For the first time doing them I thought being able to do 185 was pretty good speaking half the people at my gym can't even squat 185 to parallel.)
Hack Squats 6 plates x 10 for 3 sets
Leg Press 470 x 15
Leg Extensions one leg at a time 75 x 15 for 2 sets
Leg Curls one leg at a time 45 x 15 for 3 sets
Seated Calf Raises 2 plates x 15, 3 plates x 8, 2 plates x 12

Then I did some oblique ab work

ENDING NOTES
Yep, my legs are destroyed. ATG killed me. Definitely a great idea I think I will stick with doing these on my high rep legs day. Well, til next time.

[Opeth09]

Back/Shoulders Hypertrophy, February 4, 2012

Rear Delt Pec Deck Flies 85 x 12, 3 sets
Face Pulls 60 x 15, 3 sets
Lat Raises 20 x 15, 20 x 12, 20 x 12
Smith Machine Military Press Drop sets of 150 to 100 to 50.
Seated Military Press 95 x 17

BB Rows 135 x 12, 135 x 12
DB Rows 50 x 15, 50 x 15, 50 x 12
Cable Machine Rows: Wide Grip SS w/ Close Grip 90 x 12 for 3 sets for both grips
Lat Pulldown 80 x 15 for 3 sets
Pull Ups BW x 8 (Was completely fried. Just a good way to end the workout)

ENDING NOTES Well, was a fun workout. Wasn't the best. I wasn't as focused as normal, but it was still good. i'm still content with the workout. Hopefully next week I will be killing some PR's on the compound lifts. Also, I don't know if I will bother continuing to post on here. No one seems to be following anymore so I don't feel like wasting the time and all haha. Great routine though, would recommend to anyone who is in interested in it and that is not a beginner.

[angeldevil]

Also, I don't know if I will bother continuing to post on here. No one seems to be following anymore so I don't feel like wasting the time and all haha. Great routine though, would recommend to anyone who is in interested in it and that is not a beginner.

I am sure that many people like me follow your blog but just don't post, keep up with it, add some pics of food (that seem to attract more than girls) and you will see

[Opeth09]

I am sure that many people like me follow your blog but just don't post, keep up with it, add some pics of food (that seem to attract more than girls) and you will see

Haha ok, how you do post photo's on here because I still haven't figured it out. Planned on posting some progress pics in a couple weeks or so. I could do food pics as well.

[jakefurfaro]

What up man. I just got done with my first week of PHAT and really like it. I'm gonna run it through the rest of my cut (12weeks ish), then take a break from it for a month or two, and jump back on it during my first bulk.

Keep beastin!

[Opeth09]

What up man. I just got done with my first week of PHAT and really like it. I'm gonna run it through the rest of my cut (12weeks ish), then take a break from it for a month or two, and jump back on it during my first bulk.

Keep beastin!

Nice dude. I'm loving it through 3 weeks so far. I'm sure it'll work great with your cut. Good luck!

[Opeth09]

Upper Power, Week #4, February 6, 2012

BB Bench 215 x 5, 225 x 5 (PR) 230 x 4 (PR) 235 x 2 (Got two reps on my own. Tried for a third but I got a lot of help. Regardless, two bench PR's in the same workout is a win in my book.
Dips +100 x 5, +100 x 4, +110 x 1 (Felt like a million pounds haha.)
BB Military 135 x 7, 145 x 5

BB Rows 185 x 5, 195 x 5, 205 x 3 (Good clean reps. 205 x 3 is a PR and I felt pretty beastly rowing what only a few weeks ago I was benching. Also, it is hilarious seeing all the looks I get at the gym doing these. I do Pendlay Rows. Its like no one has ever seen these before.)
Weighted Pullups +25 x 10, +45 x 5\
DB Rows 70 x 8, 70 x 8, 80 x 6 (I take pride in my form on these. Good clean reps, using as much back as I possibly can. I am so tired of seeing people weight smaller than me using 120 lbs for rows. Stupid.

EZ Bar Curls +50 x 10, +70 x 6, +70 x 4
Skull Crushers +70 x 10, +70 x 8, +70 x 7

Ending Notes KILLED IT! Set two PR's on bench and a PR for Pendlay Rows. I'm starting to feel real strong. I also weighed in at 170 on the dot today. The most I've ever weighed!! I'm pretty happy all around today about everything. Tomorrow I'm going to deadlift for the first time starting this routine. Looking to set a PR on deadlifts. Feelin strong. Peace fellas.