PHAT Training log

[clapp22]

I will be logging my progress through the next 8 weeks of PHAT Training (putting me to the end of my 12 week challenge). I will be tracking workouts, nutrition, supplements, weight, and pics/Videos. I am trying to get to 10% bodyfat or less. I am currently around 17% BF and 218-220lbs. I have lost over 80 lbs in the last 2 years and my focus over the past year has been to recomp, not just lose weight. I started IF (leangains protocol) Jan 1st and it has changed my life. I thought it would be a good idea to bulk as I had gotten down to 208 (Dec 2011). I ended up adding size an strength along with BF over the course of a year and as of Dec 31st I was 237 lbs. I am planning on getting lean and staying lean. No more bulking. I plan on doing IF for the foreseeable future and will go to maintenance calories once I get abs.

[highiso]

IF changed my life for the better too. Muscle gains & fat loss come so much easier following IF. Looks like you've become another believer. Congrats on dropping the 80 lbs an good luck with getting lean! It's never easy but always worth it. Ill be dropping in to check your progress. Hopefully you have a before pic at your heaviest.

[clapp22]

The before pics were from Oct of 2010. I was 301 lbs in the before pics. In the before and after, the after pic (approx 225lbs) was taken in November. I will try and get some new pics posted soon.

[clapp22]

DAMN. What a workout! I am completely spent. Going heavy on all weights upper body was a killer! I think I'm in love...

I was 220 upon waking
Pre workout: 1 scoop Alarm, 1 scoop Vein
Intra: 1 scoop BSN Amino-X
Fasted Training

Upper Body Power:

Bent over rows: 185x5, 225x5, 225x5

Weighted Pull ups: (I'm still fat, so my gut was weight enough!): 6,6,5

Rack Chins: 10,10,10

Flat BB Bench: 225x5, 225x5, 225x3 (still recovering from shoulder injury)

Weighted dips: 45x10, 55x10, 55x8

DB Shoulder press: 70x8, 70x8, 70x7

EZ bar Curl: 85x10, 85x10, 85x10

Skull crushers: 75x8, 75x8, 75X8

[clapp22]

Absolutely spent after this workout. I have never liked "off" days but I am really looking forward to tomorrow. Hypertrophy days start Thursday, excited to see how those go. I had a little doms in my lats and tris this morning from yesterday. I am also going to PR-XT to my stack with APE. I am hoping to get it by Thursday. I will also comment how that goes along the way in this log.

Weight: 218
Pre: 1 scoop White Flood, 3 scoops MP Creatine, 2 capsules APE
Intra: 10g Amino-X
Training: Fasted

Squats: 365x5 (did not get deep enough, lightened up to really get deep in the hole, that almost sounded dirty ) 315x5, 315x5, 315x5, 315x5

Hack squats: 360x8, 360x8

Leg Extensions: 245x10, 245x10

Stiff Legged Deadlift: 135x10, 185x8, 185x8

Leg Curls: 130x10, 150x5

Standing calf raises: 225x10, 225x10, 225x10

Seated calf raises: 135x10, 135x10

Seated calf press: 360x10, 360x10

[RaginAzN]

I'm in this!

[clapp22]

I'm in this!

Thanks Ragin!

[clapp22]

This is one of the first rest days I have had in a while that I actually looked forward to. After the first two days of the program I was beat! I haven't had doms like this in a while. Gonna savor the day and be ready to rock tomorrow morning!

[clapp22]

Enjoyed my rest day and was ready to hit the gym this AM! I still had some tightness in my hams and glutes from Tuesday, but other than that felt great.

Weight: Did not weigh
Pre: 1 scoop white flood, 3 scoops MP creatine, 2 APE
Intra: 10g Amino-X

Back and Shoulders:

Speed/Explosion Bent Over Rows: 135x3,3,3,3,3,3

Pull ups: 8,7,5

Seated Cable Row: 150x12, 160x12, 160x12

DB Rows: 50x15, 50x15, 50x15

Close Grip Pulldown: 100x20, 100x16

Seated DB Shoulder Press: 50x12, 50x12, 50x12

Upright Rows: 95x12, 95x12

DB Lateral Raises: 25x12, 25x12

BB Shrugs: 225x15, 225x15, 225x15

[clapp22]

I cant quite figure out how to how the pic other than an attachment. Not the best pic but I was the only one home.

[neddo]

[clapp22]

So far I have not been disappointed with the PHAT training. My workout partner is also very impressed with the program. Leg hypertrophy was no exception. Absolutely smashed my legs. Its a good feeling to limp out of the gym. On a side note I also listened to the first episode of muscle college today on my commute. Layne Norton and his co host were dropping some serious science. Great way to spend 45 mins. Great topics, Muscle-protein synthesis, summation, and over reaching.

Weight: 217
Pre: 1 scoop white flood, 3 scoops MP creatine, 2 APE
Intra: 10g Amino-X
Post: 20g Amino-x
Work out was performed fasted

Squats: speed work/explosive (30 secs rest between sets) 225x3,3,3,3,3,3

Hack squats: 270x12,12

Leg Press: 270x15,15,15

Leg Extensions: 170x14, 150x15, 150x15

Deadlifts (Sumo): 135x12,12,12

Leg Curls: 7x15, 80x15,15,15

Standing Calf Raise: 150x15,15,15,15

Calf Press: 270x20,20,20

[clapp22]

Week 1 is in the books and I am beat. This is some next level stuff. I leave the gym feeling tighter and more pumped then ever before. This is intense, and you will be sore. Well worth it and I am looking forward to seeing strength gains and continued fat loss. During my bulk (Nov and Dec) I was so discouraged. I felt I didnt add any quality mass and jut got fat. Since I have lost all of the bulk weight I am pleasantly surprised. I have seen some good lean muscle gains and am 10lbs heavier than my lightest weight in years (208 in Dec 2011), but much bigger and leaner.

Weight: 216.8
Pre: 1 scoop Alarm, 1 scoop Vein (returned the Alarm and Vein, I will be trying PumpHD going forward), 2 APE
Intra: 10g Amino-X
Post: 10g Amino-X, 1 MHP Dopamite
Fasted workout

Chest and Arms

Flat Bench Speed/Explosion (30 sec rest): 155x3,3,3,3,3,3

Incline DB press: 85x11,10,8

Hammer Chest Press: 2 plates per side, 15,15,14

Incline Fly: 35x20,18,15

Machine Preacher Curl: 110x10,8 90x10

Concentration Curl: 30x15 25x15

Spider Curl: 35x12 25x15

Seated DB Tri Extension: 80x12,12,12

Rope Pull: 50x12 60x15

DB Kickbacks: 20x20 20x20

[neddo]

PHAT is great stuff. I've used his regimen for the better part of 20 months, and just keep altering it to keep the mood fresh and dem musselz confused.

Glad you're enjoying the new program mane.

[clapp22]

PHAT is great stuff. I've used his regimen for the better part of 20 months, and just keep altering it to keep the mood fresh and dem musselz confused.

Glad you're enjoying the new program mane.

I will be enjoying it more when I get my PR-XT! Looking forward to Demgainzzzzz!

[neddo]

Looking forward to seeing you do work brosef, you sound dialed in already -- PRxt is just going to magnify it and push you into overdrive.

[clapp22]

Had a great rest day yesterday and enjoyed the super bowl and some eats! Thank goodness for IF, I only ate once yesterday and I made it count. Stayed close to macros so all in all I'm very happy. I was ready to hit the gym today and see what week 2 had to offer. I was also excited to take Pump-HD. Great flavor (Blue Lemonade). Another tough workout. I tried to go up in all lifts that I got max reps in last week and then tried to get an extra rep in on sets I didnt. Flat bench was disappointing, my shoulder is still bugging me on the flat bench, but it is what it is and I'm working through it.

Weight: ?
Pre: 1 scoop Pump-HD, 2 APE
Intra: 1 scoop Amino-X
Post: 1 scoop Amino-x, 1 MHP Dopamite

Week 2 Day 1 Upper Body

Barbell Rows: 235 5,5,5

Pull Ups: 8,7

Rack Chins: 10,10

Flat BB Bench: 225x4,4,4

Weighted Dips: 80x8, 70x10

DB Shoulder Press: 70x9,7,7

EZ Bar Curl: 85x10,10,10

Seated DB Tri Extensions: 85x10,10,10

[neddo]

What kind of shoulder injury are you dealing with?

I tore my RC in high school, and flat BB BP still irritates it to this day. I opt for 15degree DB BP over it (and have for a few years now). I'll occasionally dip into a BB BP but steer clear typically.

[clapp22]

What kind of shoulder injury are you dealing with?

I tore my RC in high school, and flat BB BP still irritates it to this day. I opt for 15degree DB BP over it (and have for a few years now). I'll occasionally dip into a BB BP but steer clear typically.

Not quite sure. Tweaked going heavy DB shoulder press a few months ago. Only hurts when I get to the bottom of a bench or if I go to deep on chest dips. Tri dips don't hurt them. I feel like such a wimp on the flat bench. I was at 285 for reps before I hurt it, now 225 is about as much as I can go without too much pain. I agree tho, I'm going stuck with DB bench for the forseeable future. Thanks for comment brosef!

[clapp22]

Wow... I woke up tired, sore, and was dreading the fact I was going to have to go heavy on legs. I took my Pump-HD and APE and headed to the gym and hoped to find a little motivation once I got there. I did my usual squat warmup, hoody on and headphones blasting Jay-Z. After my first heavy set something clicked. I kept the headset on and didnt talk to my other 2 workout partners. I was in the zone and didnt want to get out for fear of not being able to get under the bar again. After squats were done I went heavier on every lift than last week and absolutely crushed my workout. I learned a valuable lesson today. Just get up and go, you will find the motivation, dig deep, and get it done! On a brighter note I got my shipping confirmation for my PR-XT, it should arrive TODAY! Rest day tomorrow, then its APE and PR-XT on Thursday... Its on like Donkey Kong!

Weight: ?
Pre: 1 scoop Pump-HD, 2 APE
Intra: 10g Amino-X
Post: 10g Amino-X, 1 MHP Dopamite

Week 2, Day 2 Leg Power

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

Hack Squat: 410x6,8

Leg Extensions: 245x10,10

Stiff Leg Deadlift: 185x8,8 205x8

Leg Curls: 150x10,10

Standing Calf Raise: 240x10 255x10,10

Seated Calf Raise: 145x10,10,10

Calf Press: 450x20,15

[clapp22]

PR-XT arrived today! I am bridging it for the final 3 weeks of my APE (8 week run). So excited to get started! Hoping to see some huge gains from PHAT, APE, and PR-XT. Keep tuned in to see me smash all my current PR's. Be afraid, be very afraid!

[neddo]

It just got real.

[egoatdoor]

PR-XT arrived today! I am bridging it for the final 3 weeks of my APE (8 week run). So excited to get started! Hoping to see some huge gains from PHAT, APE, and PR-XT. Keep tuned in to see me smash all my current PR's. Be afraid, be very afraid!

Not familiar with these acronyms. What are these products and what do they do?

[clapp22]

Not familiar with these acronyms. What are these products and what do they do?

http://www.aenutrition.com/ape-info.html

Ape is a natural test booster. I have had fantastic results with it and it is one of the highest rated natty test boosters on bb.com

http://www.mansports.com/prxt/

This is the link for PR-XT. It is a super anabolic lean muscle accelerator. Neddo can shed more light on it.

[clapp22]

Busy couple of days with work and wasnt able to log my workout yesterday, but fear not! It was crushed! Loving the new combination of APE and PR-XT!

Pre: 1 scoop Pump-HD, 2 APE, 3 PR-XT
Intra: 10g Amino-X
Post: 10g Amino-X, 1 MHP Dopamite

Bent Over Row Speed/Explosion: 155x3,3,3,3,3,3

Pull ups: 7,6,5

Seated Cable Rows: 160x12,12,12

DB Rows: 60x15,15,15

Close Grip Pulldown: 110x13 100x15

Seated DB Press: 55x12,12,12

High Pulls: 45 plate x15,15

Shrugs: 225x15,15,15,15,15

[clapp22]

I had a great workout this morning. I had a ton of energy and was really focused. Great workout and I was able to increase almost all of my weight from last week.

Weight: 216.6
Pre: 1 scoop Pump-HD, 2 APE, 3 PR-XT
Intra: 10g Amino-X
Post: MP Combat, 1 tbsp PB, 1 banana, 1 MHP Dopamite

Week 2, Day 4 Legs Hypertrophy

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

Hack Squats: 290x12,12

Leg Press: 290x15,15,15

Leg Extensions: 150x15,15,15

Deadlift: 185x12,12,12

Leg Curls: 80x15 90x15,15,15

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

Seated Calf Press: 290x20,20,20

[Sen8or]

Like the look of the workout, power days look beastly.

Sub'd

[clapp22]

Thanks bro! Hoping to add some serious gains in both size and lifts! This is the most legit training I have done.

[egoatdoor]

I had a great workout this morning. I had a ton of energy and was really focused. Great workout and I was able to increase almost all of my weight from last week.

Weight: 216.6
Pre: 1 scoop Pump-HD, 2 APE, 3 PR-XT
Intra: 10g Amino-X
Post: MP Combat, 1 tbsp PB, 1 banana, 1 MHP Dopamite

Week 2, Day 4 Legs Hypertrophy

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

Hack Squats: 290x12,12

Leg Press: 290x15,15,15

Leg Extensions: 150x15,15,15

Deadlift: 185x12,12,12

Leg Curls: 80x15 90x15,15,15

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

Seated Calf Press: 290x20,20,20

Nice increases, especially on the squats.

[clapp22]

Nice increases, especially on the squats.

Thanks!