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  1. #1
    Registered User UnknownOrigin's Avatar
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    Post Layne Norton's PHAT: Workout log

    Hey guys, decided to start logging my progress after having been on this routine for a few weeks now! Lifts have risen considerably and I'm happy with how things are.
    For those who are familiar with the PHAT routine, you'll notice one or two differences in exercise choice simply due to my gym lacking certain machines e.g. hack squat machine, and lying hamstring curl machine. Others have been switched due to preference or in the case of skull crushers being switched for CGBP, skull crushers completely destroy my elbows so I switched them out.

    For those who aren't familiar with the routine, for me it looks like this:

    Monday: Upper body power
    Tuesday: Lower body power
    Wednesday: Rest
    Thursday: Back & Shoulders hypertrophy
    Friday: Lower body hypertrophy
    Saturday: Chest & Arms hypertrophy (with ab work thrown in at the en)
    Sunday: Rest

    All weight figures are in KG as I'm in the UK I'll be posting lifts in the form: EDIT: Just going to list it, makes it easier to read

    I will try my best to get some footage on here for you guys to you can post your thoughts or critique my form etc

    As for supplements I'm using if anyone's interested;
    Pre Work Out: N.O. Xplode 2.0 / Cellucor M5 extreme
    Post workout: Maximuscle Progain
    Whey: MyProtein impact whey isolate
    [I also take a multi vitamin and omega 3 fish oil all]


    Today's workout will be up shortly Hope to see you guys following!
    Last edited by UnknownOrigin; 02-21-2012 at 12:38 PM.
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  2. #2
    Registered User UnknownOrigin's Avatar
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    Upper body power

    Bent over barbell row

    60x12x1 (warm up)
    100x5x1
    110x4x2

    Weighted pull ups
    BW +10 x8x2

    Plate loaded lat pull down

    120x8x2

    Flat dumbbell press

    48x4x1
    48x7x1
    50x5x1

    Weighted dips

    BW + 40 x9x1
    BW + 60x3x1 (used to be able to do 6 of them :/)

    Seated dumbbell shoulder press

    24x10x3

    Shoulder was feeling dead so kept it light

    Standing EZ-bar curls

    50kgx3 (+3 cheat reps) x3

    CGBP

    60x10x1
    80x7x1
    80x8 (3 assisted) x1
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  3. #3
    Registered User Cerebrah's Avatar
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    PHAT is good stuff bro. Ran it a few years back. One thing I would recommend is to schedule a deload week every two months or so. So that you do not burn out from pushing it hard in the gym always.
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  4. #4
    Registered User UnknownOrigin's Avatar
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    Originally Posted by Cerebrah View Post
    PHAT is good stuff bro. Ran it a few years back. One thing I would recommend is to schedule a deload week every two months or so. So that you do not burn out from pushing it hard in the gym always.
    Some of my gains have been great man yeah, at least strength wise! Yeah I read that de-loading thing up on the article! Thanks bro When you de-loaded did you keep rep-ranges and sets the same but just lowered the weight to 65% of the normal weight used?
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  5. #5
    Registered User Cerebrah's Avatar
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    It really depended on how long i went on without a deload.

    6-8 weeks: bout 60-65% of weight used during training, while just doing 10-12reps on everything else. nothing to failure.

    12week-up: 50% of weight used during training and about half the number of sets. Keeping assistance/accessory work to 10-12reps. nothing to failure.

    Deload so that you give your CNS a break and to recover from all the heavy lifting.
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  6. #6
    Registered User UnknownOrigin's Avatar
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    Originally Posted by Cerebrah View Post
    It really depended on how long i went on without a deload.

    6-8 weeks: bout 60-65% of weight used during training, while just doing 10-12reps on everything else. nothing to failure.

    12week-up: 50% of weight used during training and about half the number of sets. Keeping assistance/accessory work to 10-12reps. nothing to failure.

    Deload so that you give your CNS a break and to recover from all the heavy lifting.

    Ah right fair enough thanks man! I might keep it going for another 6 weeks or so, then have a de-load then continue! I'm yet to hit any sort of plateau's, lifts are all improving!
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  7. #7
    Registered User Cerebrah's Avatar
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    Good to hear man. Just base it on how things go as you progress. The deloads also help prepare you to train even harder. I'm sure you will notice this after trying a deload week.haha
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  8. #8
    Registered User UnknownOrigin's Avatar
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    Lower Body Power

    Squats

    60x10 (warm up)
    110x5
    115x5 PR
    120x4 (1 assisted) PR

    Plate-loaded leg press

    360x10
    360x9

    Leg Extension

    80x10
    80x10

    Stiff-legged DL

    100x5
    100x5
    100x8

    Seated Leg Curls

    70x10
    70x10

    Seated calf raise

    150x10
    150x10
    150x10
    150x10
    150x10
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  9. #9
    Registered User UnknownOrigin's Avatar
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    Wasn't even a training day today... but in the school gym decided to do a bit of CGBP for lulz and maxed out at 100kg for 1 rep... wut.
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  10. #10
    Registered User UnknownOrigin's Avatar
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    Back and Shoulders

    Bent over barbell row speed sets

    60x3
    60x3
    60x3
    60x3
    60x3
    60x3

    Weighed pull ups

    BW+5 x10
    BW+5 x10
    BW+5 x7 :|

    Seated cable row

    45x12
    50x8
    50x8

    Dumbbell row

    34x12
    30x15

    Close grip lat pull down

    70x12
    55x15

    (was fatiguing quite bad here so decided to drop so I didn't sacrifice form)

    Seated dumbbell shoulder press

    30x10
    30x10
    30x7

    Barbell upright row

    40x15
    40x13

    Dumbbell side raises with the thumbs up

    10x15
    10x15
    10x15
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  11. #11
    Registered User UnknownOrigin's Avatar
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    Lower body hypertrophy

    Squats speed work

    70x3
    70x3
    70x3
    70x3
    70x3
    70x3

    Smith machine hack squats

    50x10
    50x10
    50x12

    (weight not including bar)
    (first time doing these)

    Leg press

    200x15
    250x15

    Leg extensions

    70x20
    70x17
    70x14

    Completely burned out, probably shouldn't have done 20 reps for the first set.

    Romanian deadlifts

    60x12
    60x12
    60x12

    Seated leg curls

    70x10
    60x15
    45x20
    45x20

    Seated calf raises

    150x12
    150x12
    150x12
    100x15
    100x15
    100x15
    100x15



    I cannot walk.
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  12. #12
    Growing mode: ON angeldevil's Avatar
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    subbed
    We avoid risks in life...so we can make it safely to death.

    When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me'

    No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.

    I rep back 400+, just write 400+

    5/3/1....Go!
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  13. #13
    Registered User UnknownOrigin's Avatar
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    Originally Posted by angeldevil View Post
    subbed
    Thanks bro hope I can provide some impressive figures and (in the near future) footage!
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  14. #14
    Growing mode: ON angeldevil's Avatar
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    Don't think too much about providing "impressive figures" focus on slowly improving yourself and you will be there without even realizing it!
    We avoid risks in life...so we can make it safely to death.

    When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me'

    No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.

    I rep back 400+, just write 400+

    5/3/1....Go!
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  15. #15
    Registered User UnknownOrigin's Avatar
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    Originally Posted by angeldevil View Post
    Don't think too much about providing "impressive figures" focus on slowly improving yourself and you will be there without even realizing it!
    I didn't mean I'm going to ego lift man, especially on hypertrophy days technique is so much more important than the weight. I know what you mean though, my squats have slowly but surely risen, which is pleasing
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  16. #16
    Registered User UnknownOrigin's Avatar
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    Lightbulb

    Chest and Arms hypertrophy + abs

    Flat dumbbell press speed work

    26kgx3
    26kgx3
    26kgx3
    26kgx3
    26kgx3
    26kgx3

    Incline dumbbell press

    40kgx8
    34kgx11
    34kgx8 -> drop set -> 20kg x 8 -> drop set -> 14 x 10

    *don't normally do drop sets but I felt it was necessary

    Incline dumbbell flys

    30kgx8
    30kgx7
    30kgx7 -> drop set -> 14kg x 4 (lol)

    *normally go a little lighter and go for 12-15 reps, but felt there was no harm in going slightly heavier for one week

    Cable crossovers

    12.5kgx20
    12.5kgx17 +3 partials


    EZ-bar preacher curls - normal grip

    40kgx8
    32.5kgx8
    32.5kgx10


    Seated dumbbell curls - one arm at a time

    12kgx10
    10kgx12

    *form is very slow and strict here, and by this time I'm quite tired

    Spider curls - neutral grip

    20kgx15
    20kgx15

    One arm overhead tricep extension (db)

    10kgx12
    12kgx8
    12kgx10


    Cable press downs with rope attachment

    15kgx15
    20kgx12

    Reverse grip single arm cable press down

    10kgx15
    10kgx10 + 10 forced reps


    Abs

    Weighted planks

    BW + 20kg x 60 seconds
    BW + 20kg x 60 seconds
    BW + 20kg x 60 seconds

    Weighted crunches triple drop sets

    15kgx10 -> drop -> 5kgx10 -> drop -> no weight x10
    15kgx10 -> drop -> 5kgx10 -> drop -> no weight x10
    15kgx10 -> drop -> 5kgx10 -> drop -> no weight x10

    Hanging leg raises

    x8
    x10
    x10

    Weighed (weight held between feet) lying leg raises on a bench

    2kgx10
    4kgx7
    4kgx7

    Decline sit ups

    x12
    x11
    x11


    Started taking my core a lot more seriously, and I don't think that I'm doing too much volume as I only hit them 1x a week. If theres any thoughts though please share them
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  17. #17
    Registered User UnknownOrigin's Avatar
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    Upper body power day

    Bent over barbell row

    60kgx12 (warm up)
    110kgx5
    110kgx5
    110kgx4

    Weighted pull ups

    BW + 10kg x8
    BW + 10kg x8

    Plate-loaded Lat pull down

    120kgx8
    120kgx7 :|

    flat dumbbell press

    20kgx15 (warm up)
    48kgx5
    50kgx5
    50kgx4

    Weighted dips

    BW + 40kgx9
    BW + 40kgx9

    Seated dumbbell shoulder press

    30kgx6 (wut)
    30kgx8
    30kgx8

    EZ bar curls

    50kgx3
    40kgx8
    40kgx8

    Close grip bench press

    60kgx12
    80kgx7
    80kgx8
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  18. #18
    Registered User UnknownOrigin's Avatar
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    Lower body power day

    Squats

    60kgx12
    115kgx4 (was annoyed about this)
    120kgx3
    120kgx5 PR

    Smith machine hack squats

    60kgx10
    60kgx10

    *note weight does not include the bar for these only

    Seated leg extension

    80kgx10
    80kgx10

    Sucks that 80kg is the machines max...will just aim for 15 reps with 80kg

    SLDL

    100kgx8
    100kgx8
    100kgx8

    Seated hamstring curl

    70kgx10
    80kgx6

    Seated calf raises

    150kgx10
    150kgx10
    150kgx10
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  19. #19
    Registered User UnknownOrigin's Avatar
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    Back & Shoulders hypertrophy

    Bent over barbell rows speed work

    60kgx3
    60kgx3
    60kgx3
    60kgx3
    60kgx3
    60kgx3

    Weighted pull ups

    BW+5kgx10
    BW+5kgx10
    BW+10kgx8

    Seated cable row

    50kgx12
    55kgx8
    55kgx8

    Bent over dumbbell row

    30kgx15
    30kgx15

    Hammer grip lat pull downs

    55kgx15
    55kgx15

    Seated dumbbell shoulder press

    30kgx12
    32kgx8
    32kgx8

    Barbell upright row

    40kgx15
    40kgx14

    Dumbbell side raises with thumbs up

    10kgx19
    10kgx16
    10kgx19 (was literally dying forcing out those last reps)
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  20. #20
    Registered User UnknownOrigin's Avatar
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    Lower body hypertrophy

    This workout was cut short because my gym closed an hour earlier than i had anticipated...major fail on my part but I got all the main exercises done!

    Squats speed work

    60kgx5
    70kgx3
    70kgx3
    70kgx3
    70kgx3
    70kgx3

    Smith machine hack squats

    60kgx12
    80kgx8
    80kgx8

    Plate loaded leg press

    250kgx15
    250kgx15

    Seated leg extensions

    70kgx20 (yus)
    70kgx16 (fu)
    70kgx18 (meh)

    Romanian deadlifts

    70kgx12
    80kgx10
    80kgx10

    Seated hamstring curls

    60kgx20
    60kgx20

    ....
    ....

    Then the gym closed. Great.
    Well in all seriousness I didn't "underwork", or at least I didn't feel like I did. Thighs were pumped insanely. Lifts have improved for the most part.


    Chest, Arms and Abs tomorrow!
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  21. #21
    Registered User UnknownOrigin's Avatar
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    Chest and arms hypertrophy

    Flat Dumbbell bench speed work

    26kgx3
    26kgx3
    26kgx3
    26kgx3
    26kgx3
    26kgx3

    Incline dumbbell press

    40kgx10
    40kgx8
    40kgx7

    Incline dumbbell fly

    30kgx8
    30kgx7
    30kgx8 -> Drop set -> 20kgx10

    Cable fly's

    12.5kgx20
    12.5kgx20

    Cable fly upper emphasis

    7.5kgx10 (just for added upper chest pump, upper chest needs work)


    EZ-bar preacher curls

    40kgx6 :@
    35kgx10
    35kgx8

    Seated dumbbell curls

    10kgx12
    10kgx12

    EZ-bar spider curls - close grip

    20kgx15
    20kgx15

    One arm overhead dumbbell extension

    10kgx12
    12kgx10
    12kgx8

    Cable pressdown with rope

    20kgx15
    20kgx14

    Reverse grip one arm cable pressdown

    10kgx12
    10kgx8 +12 forced reps (both arms)


    Abs

    Weighted planks

    BW + 20kg x 60 seconds
    BW + 25kg x 60 seconds
    BW + 25kg x 60 seconds

    Weighted crunches triple drop sets

    15kgx10 -> 5kgx10 -> no weight x10
    15kgx12 -> 5kgx12 -> no weight x12
    15kgx12 -> 5kgx12 -> no weight x12

    Hanging leg raises (knees bent)

    x12
    x12
    x12

    Lying leg raises

    4kgx8
    4kgx7
    4kgx6

    Decline sit ups

    x10
    x10
    x12
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  22. #22
    Registered User UnknownOrigin's Avatar
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    This hasn't been updated for so long due to a shoulder injury (yes it was my fault, crappy technique lol) and I thought updating 2x a week wouldn't be much use. Shoulders better now though so I'll begin to regularly update again


    Lower body hypertrophy


    Squats speed work

    70kgx3
    70kgx3
    70kgx3
    70kgx3
    70kgx3
    70kgx3

    Cable leg press (ATG)

    200kgx10
    200kgx10
    200kgx10

    Plate loaded leg press

    300kgx15
    300kgx15

    Seated leg extensions

    70kgx18
    70kgx13
    70kgx20 (4 or 5 were forced)

    Romanian deadlifts

    80kgx10
    100kgx9
    100kgx5 :|

    Seated hamstring curls

    60kgx15
    60kgx15
    40kgx15
    40kgx20

    Some numbers have dropped, but technique has changed on hypertrophy days. Chest, arms & abs tomorrow!
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  23. #23
    Registered User UnknownOrigin's Avatar
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    Chest and Arms hypertrophy

    Flat DB press speed work

    26kgx3
    26kgx3
    26kgx3
    26kgx3
    26kgx3
    26kgx3

    Incline DB press

    40kgx12
    44kgx7
    44kgx5

    Incline DB fly

    24kgx12
    24kgx12
    24kgx11

    Cable fly's

    12.5kgx20
    15kgx15

    EZ bar preacher curls

    30kgx12
    35kgx10
    35kgx8

    Seated hammer curls

    10kgx12
    8kgx12

    DB spider curls

    6kgx20
    8kgx15

    One-arm overhead tricep extension

    10kgx12
    12kgx8
    12kgx8

    Rope pull down

    15kgx15
    15kgx15

    Reverse grip single arm pull downs

    5kgx20
    5kgx20

    Abs

    weighted plank

    BW+25kg x 60s
    BW+25kg x 37s (don't know why, just lost it here)
    BW+25kg x 60s

    Lying leg raises on bench

    2kg dumbbell between feet x 8
    2kg dumbbell between feet x 8


    had to cut the abs training slightly shorter today, but overall was happy with most of the lifts, especially the incline dumbbell presses
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  24. #24
    Registered User UnknownOrigin's Avatar
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    Upper body power day

    Bent over barbell row

    60kgx12 (warm up)
    100kgx5
    110kgx4
    110kgx5

    Weighted pull ups

    BW + 15kg x7
    BW + 15kg x6 + forced negatives

    Cable Lat pull down

    70kgx10
    80kgx10

    flat dumbbell press

    20kgx15 (warm up)
    46kgx3
    46kgx3
    42kgx8

    I think my right shoulder is still injured, I don't even know why though. Only saturday I pressed 44kg's on INCLINE for reps then I die the moment I switch to flat?! wtf?

    Weighted dips

    BW + 40kgx10
    BW + 40kgx10

    EZ bar curls

    42kgx8
    42kgx8
    42kgx8

    Close grip bench press

    60kgx10
    80kgx5
    80kgx5, drop set -> 50kgx15
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  25. #25
    Registered User UnknownOrigin's Avatar
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    Lower body power

    Squats

    60kgx10 (warm up)
    120kgx5
    125kgx3
    125kgx3

    Smith machine hack squats

    (excluding bar weight)

    80kgx9
    80kgx10

    Single leg extensions

    30kg x 12R + 12L
    40kg x 9R + 9L
    40kg x 9R + 9L
    40kg x 9R + 9L
    40kg x 9R + 9L
    40kg x 10R + 10L

    Seated hamstring curls

    80kgx8
    90kgx5 (sloppy)
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  26. #26
    Registered User UnknownOrigin's Avatar
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    Back and shoulders hypertrophy

    Barbell row speed work

    60kgx3
    60kgx3
    60kgx3
    60kgx3
    60kgx3
    60kgx3

    increasing this next week to 65 maybe 70kg.

    weighted pull ups

    BW + 10kg x10
    BW + 10kg x8
    BW + 10kg x6(+4 forced negatives)

    unhappy about that, but I was resting shorter periods so I wont get despondent.

    Seated cable row

    55kgx8
    55kgx8
    55kgx8

    One-arm plate loaded row

    30kgx15
    35kgx15

    really squeezed these, makes such a big difference

    Close grip lat pull down

    60kgx15
    60kgx12 (+3 slight cheaty reps)

    Seated dumbbell shoulder press

    30kgx10
    30kgx10
    32kgx8

    Dumbbell front raise (thumbs up) -> super-setted with shrugs

    8kgx15 -> 20kg x10
    8kgx15 -> 20kg x10

    Dumbbell side raise (thumbs up)

    6kgx20
    8kgx15
    8kgx15

    Again squeezing these at the top, burns like a b*tch.
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  27. #27
    Registered User UnknownOrigin's Avatar
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    Upper body power day

    Bent over barbell rows

    60kgx10 (warm up)
    100kgx5
    100kgx5
    100kgx5

    Weighted pull ups

    BW + 15kg x 8
    BW + 15kg x 7

    [u]Cable Lat pull down[u]

    75kgx10
    85kgx8

    Flat BB Bench press

    80kgx5
    85kgx5 PR
    90kgx5 PR

    Never been good at BB so for me, those numbers are certainly an improvement. My flat DB pressing will have definitely helped those numbers. Will shoot for 95kg and maybe 100kg next week. And yes, it was touching my chest.

    Weighted dips

    BW + 50kgx7
    BW + 50kgx7

    Standing BB OHP

    40kgx10
    50kgx8
    60kgx4 (lol never again, was sloppy as f**k)

    Standing EZ Bar curls

    40kgx8
    40kgx8
    45kgx6 + 2 cheat reps

    Close grip bench press

    60kgx10
    80kgx8
    85kgx5


    Quite happy with a lot of those lifts to be honest. Don't know why my CGBP and my BB BP are so close. Strong triceps perhaps?
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  28. #28
    Registered User UnknownOrigin's Avatar
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    Lower body power

    So today I decided to improve squat form. Being honest with myself I think I've just been above parallel, and I just thought f**k it, form > weight so I started going below parallel with a slightly wider stance. Will post video soon for form check.

    Squats

    60kgx12
    80kgx10
    100kgx4
    100kgx4
    100kgx4 Drop set -> 60kgx12

    Cable leg press

    200kgx8
    200kgx10

    Seated single legged leg extensions

    35kg: Rx10, Lx10
    40kg: Rx10, Lx10
    50kg: Rx6, Lx6

    Seated hamstring curls

    80kgx7
    80kgx7
    80kgx7

    Seated dumbbell calf raise (weight is TOTAL weight, so divide by 2 for each dumbbell weight)

    100kgx15
    100kgx15
    100kgx15

    Those really burned lol.


    Decent workout overall. Felt good, and didn't need that much rest. Thankfully an off day tomorrow though.
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  29. #29
    Registered User lubluearmy's Avatar
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    To lazy to read all the posts but have you seen much success/performance/strength gains with the workouts. Going through the same issue with the shoulder pain as well.
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  30. #30
    Registered User UnknownOrigin's Avatar
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    Originally Posted by lubluearmy View Post
    To lazy to read all the posts but have you seen much success/performance/strength gains with the workouts. Going through the same issue with the shoulder pain as well.
    Strength gains definitely.
    Started off flat pressing 40kg DB's, peaked at 50kg DB's which is when I injured my shoulder.
    Squats went from 100kg to 120kg, but that was only to parallel so I've de-loaded to sort my technique out and go below parallel.

    For the shoulder issue, I took a week off completely, then just switched to Barbell for a bit. Started on monday and repped 90kgx5 (which I'd never done before so definitely linking that to the strong DB press I had). Make sure you do rotator cuff exercises for your shoulder also. If your shoulder goes completely you'll be out of upper-body for a potentially very long time.
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