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!
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Thread: Layne Norton's PHAT: Workout log
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02-20-2012, 08:47 AM #1
Layne Norton's PHAT: Workout log
Last edited by UnknownOrigin; 02-21-2012 at 12:38 PM.
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02-20-2012, 09:08 AM #2
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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02-20-2012, 09:12 AM #3
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02-20-2012, 09:19 AM #4
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02-20-2012, 09:31 AM #5
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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02-20-2012, 10:48 AM #6
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02-20-2012, 11:41 AM #7
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02-21-2012, 12:42 PM #8
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02-22-2012, 10:08 AM #9
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02-23-2012, 12:53 PM #10
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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02-24-2012, 01:15 PM #11
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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02-24-2012, 02:18 PM #12
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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02-24-2012, 02:32 PM #13
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02-25-2012, 04:57 AM #14
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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02-25-2012, 08:54 AM #15
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02-25-2012, 09:11 AM #16
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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02-27-2012, 03:11 PM #17
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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02-28-2012, 04:32 PM #18
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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03-01-2012, 12:53 PM #19
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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03-02-2012, 05:03 PM #20
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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03-03-2012, 09:16 AM #21
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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03-30-2012, 05:59 AM #22
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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03-31-2012, 07:10 AM #23
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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04-02-2012, 11:22 AM #24
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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04-03-2012, 03:12 AM #25
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04-05-2012, 07:08 AM #26
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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04-09-2012, 03:37 AM #27
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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04-10-2012, 02:57 AM #28
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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04-10-2012, 04:03 PM #29
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04-11-2012, 08:58 AM #30
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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