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  1. #1
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    Journey of the Fatties - Incubusfan18 and zbert's Log

    Hey guys I decided to start up a joint log with fellow forum member zbert. For those who don't know me, here's a link to my contest prep journal: http://forum.bodybuilding.com/showth...hp?t=141682811 I competed in the Metroland Bodybuilding & Figure Championships on March 31st, took 1st in the lightweight class, 4th in the novice class, and 3rd in the overall. It was an awesome experience, but now it's time but build a strength/mass base. I may or may not compete again, but if I do it will be after I graduate because I want to really put some size on before I diet down again. My diet is pretty lose right now, just trying to get 3000-3500 cals and around 200g protein per day and filling the rest with whatever.

    I'll let Charles (zbert) go into detail about his training/diet and whatnot, but he's 10 weeks out from his first show right now and looking pretty sick. We decided to start this log just for some laughs and an opportunity to get each other motivated.

    I'll be using Layne's PHAT routine as follows:

    Monday: Upper Power
    Tuesday: Lower Power
    Wednesday: OFF
    Thursday: Chest/Front & Side Delts/Tris
    Friday: Legs
    Saturday: Back/Rear Delts/Bis
    Sunday: OFF

    Strength is still going up slowly, but I've had knee, shoulder, and elbow problems lately so I have to customize my training around those minor injuries.
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  2. #2
    Platinum Account MITCHAPAL00ZA's Avatar
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    In. PHAT is an awesome program and I will probably make my way back into it some day,but I'm currently doing lyles GBR.
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  3. #3
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Aww shiiiiiet! Finally, you have a log in the contest prep section. Now I don't have to look around to find your log . IN.
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  4. #4
    Child of God zbert's Avatar
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    Like ryan mentioned above, decided to do a joint log with him and see if i can keep up with it. I plan to roll myself on stage in about 9 and 10weeks respectively if everything goes as planned. We are just two fat kids trying to get into shape hahah
    Workout
    Monday: Back
    Tues: Chest
    Wed: Legs
    Thurs: Shoulders
    Fri: Arms
    Sat: Focusing on my weaker parts
    Cardio is done Monday-Sat, hitting 400cals per session not including what i do for physical fitness.
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  5. #5
    I stop short. JakeJarmel's Avatar
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    Originally Posted by zbert View Post
    Like ryan mentioned above, decided to do a joint log with him and see if i can keep up with it. I plan to roll myself on stage in about 9 and 10weeks respectively if everything goes as planned. We are just two fat kids trying to get into shape hahah
    Workout
    Monday: Back
    Tues: Chest
    Wed: Legs
    Thurs: Shoulders
    Fri: Arms
    Sat: Focusing on my weaker parts
    Cardio is done Monday-Sat, hitting 400cals per session not including what i do for physical fitness.
    what's your macro/cal breakdown?
    Owe:


    Comic Book Crew
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  6. #6
    Registered User Devils's Avatar
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    Cool, are you putting up some starting pics in some compulsories?
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    Originally Posted by Devils View Post
    Cool, are you putting up some starting pics in some compulsories?
    ^^This^^

    Let's see some nudez!
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  8. #8
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    Monday, June 18

    Upper Power

    Incline Smith Machine Press (counting bar as 45 lbs. for ease)

    190 x 3,2,2

    Barbell Rows (Yates style, overhand grip)

    210 x 4,3,3

    Barbell Curls

    105 x 3,2,2

    Cybex Eagle Chest Press

    180 x 8,6,6

    Weighted Pull Ups

    BW+25 x 6,5,5

    DB Lateral Raises

    25 x 12
    27.5 x 12,10
    25 x 12

    Elbows-Flared Pushdowns

    Stack x 12,10,10

    Notes: Got out of the lab (I'm doing research over the summer) a little late so had just under an hour to workout, so it was a little rushed. As I mentioned in the OP, I've been having shoulder pain on certain exercises (flat bench is out of the question) and my elbows have prevented me from doing any triceps exercises where my elbows are under a lot of stress. But pretty solid workout overall. I've been trying to increase each exercise by 5 lbs. each week, so I'm started to stall a bit. I'll probably keep the same weights next week but make sure I get another rep on each set.

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  9. #9
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    Originally Posted by MITCHAPAL00ZA View Post
    In. PHAT is an awesome program and I will probably make my way back into it some day,but I'm currently doing lyles GBR.
    Yeah I'm digging it so far, hopefully I start seeing some gains!
    Originally Posted by Bnizzle163 View Post
    Aww shiiiiiet! Finally, you have a log in the contest prep section. Now I don't have to look around to find your log . IN.
    Haha yeah I figured I might as well.
    Originally Posted by Devils View Post
    Cool, are you putting up some starting pics in some compulsories?
    Originally Posted by Bnizzle163 View Post
    ^^This^^

    Let's see some nudez!
    I'll leave this to Charles as I'm not looking so pretty these days
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  10. #10
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    Tuesday, June 19

    Lower Power

    5/3/1 Deadlifts

    185 x 5
    210 x 5
    240 x 5+ (12 reps)

    Smith Machine Calf Raises (standing on a wood block)

    250 x 11,9,9

    Cybex Eagle Leg Press (Low Foot Placement, Wide Stance)

    370 x 11,10
    390 x 6,6

    Calf Raises on Cybex Eagle Leg Press

    250 x 14,12,9

    Lying Leg Curls

    115 x 8,6,5

    Single Leg Cybex Eagle Leg Press (High Foot Placement, Close Stance)

    150 x 13,12
    170 x 8 RP 4

    Notes: First week on 5/3/1 on deadlifts.

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  11. #11
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    Thursday, June 21

    Chest/Front and Side Delts/Triceps

    Smith Machine Seated Military Press (again, counting bar as 45 lbs. for ease)

    175 x 4,4,4

    Incline Dumbbell Press

    60 x 12,11,11

    Cybex Eagle Chest Press (really focusing on MMC and TUT here)

    170 x 9
    150 x 10,9

    Dumbbell Lateral Raises

    20 x 15,15,15,15

    Elbows-Flared Pushdowns

    10 x 12,11,11,9

    Cable Flyes

    4 x 12,10,8

    Notes: Good pump, I like the hypertrophy days because you can just focus on using great form and feeling the muscle because you know you've already lifted heavy that week. Also I should not that I do my heavy shoulder work on this day, because it's too difficult to do after the heavy benching and rowing on upper power day.

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  12. #12
    Registered User Rypt1's Avatar
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    I'll be following. Good to see you back in this section!
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    Originally Posted by Rypt1 View Post
    I'll be following. Good to see you back in this section!
    Thanks man! How's things going for you?
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  14. #14
    Registered User Rypt1's Avatar
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    Originally Posted by Incubusfan18 View Post
    Thanks man! How's things going for you?
    Pretty darn good, still trucking along. I'm basically 14 weeks out, today. Started prep at 26 weeks out.
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  15. #15
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    Back/Rear Delts/Biceps

    Wide Grip Pull-Ups

    BW x 8,8,8

    T-Bar Rows

    3 PPS x 12,11,11,10

    Close Grip Pulldowns

    10 x 10,10,10

    EZ Bar Straight Arm Pushdowns

    60 x 15
    100 x 8
    80 x 9,9

    Dumbbell Hammer Curls

    40 x 7,6,5

    EZ Bar Cable Curls

    100 x 10,10,10

    Cable Reverse Flyes

    2 x 12,12,12

    Cable Shrugs

    Stack x 10,10

    Notes: Only had 40 minutes to workout, so was kinda rushed but got everything in!

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  16. #16
    Registered User Devils's Avatar
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    Originally Posted by Incubusfan18 View Post
    Yeah I'm digging it so far, hopefully I start seeing some gains!

    Haha yeah I figured I might as well.



    I'll leave this to Charles as I'm not looking so pretty these days
    Too see how far you come, it's often good to see where you started.
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  17. #17
    Child of God zbert's Avatar
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    glad you are holding it down ryan. My workouts switch up depending what my partners want to do and training that is going on.
    I will try and update as often as i can. Ryan, your lying homie you do not look that bad at all. Pics are taken a few weeks ago. Still extremely fat but see what i can do. Left leg is not as flexed on the Front lat as the right, need to work on that. 8 weeks out.
    Diet: 180pro, 150carbs, 50fat is what i am setting around at.
    Monday:
    Chest
    Incline Dumbbell Fly
    30 x 12
    45 x 10
    55 x 10
    60 x 8
    Incline Dumbbell Press
    50 x 12
    60 x 10
    70 x 10
    80 x 8
    80 x 6
    Decline Dumbbell Fly
    30 x 15
    40 x 12
    50 x 10
    60 x 10

    Tues:
    Leg
    Leg Abductor supersetted with Leg Extension and Plates Lunges
    60 x 15 Lunges bodyweight
    60 x 12 Lunges bodyweight
    140 x 12 Lunges 45lb plate in each hand
    150 x 12 Lunges 45lb
    Close Stance Squat w/ 5lb plate under heels
    140 x 15
    140 x 15
    225 x 10
    315 x 6
    315 x 6

    Wed
    8 mile Road March (35lb bag) 1hour and 50mins

    Thurs
    Arms
    All lighter weights due to time constraints

    Fri
    Shoulders
    Shrugs
    145 x 15
    225 x 10
    225 x 10
    315 x 10
    315 x 10
    Upright Row
    bar x 15
    95 x 10
    95 x 10
    Machine Press
    warmup 15
    45lb x 12
    90lbs x 15
    90lbs x 15

    Sat
    Rack Pulls
    145lbs x 12
    225x 10
    315x 6
    315 x 6
    One Arm Pull Down
    20 x 12
    30 x 12
    40 x 12
    Attached Images
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  18. #18
    Registered User Gibson5521's Avatar
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    Good stuff in here OP's

    Z, you got great shape man !
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  19. #19
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    Sunday, June 24

    Legs

    Leg Press

    3 PPS x 8 RP 3 (feet all the way at the bottom of pad, hard as fuuu)
    3 PPS x 15 (feet on the top, much easier)
    4 PPS x 8 RP 3 (feet on the top again)

    Never used a "normal" leg press before, but I was training at a different gym today so I figured I'd give it a shot. Here's what it looked like



    Lying Leg Curls

    90 x 12
    110 x 8,6

    Single Leg Cybex Leg Press Machine

    155 x 8
    130 x 14,12

    Seated Leg Curls

    90 x 10,8,8

    Cybex Calf Raise Machine

    150 x 12,11,11

    Calf Press

    230 x 15,15,15

    Notes: My school gym is closed on the weekends during the summer so I had to walk to the local YMCA today, still got a pretty solid workout in.

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  20. #20
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Z, Looking very solid in the nudez!

    Walking to and from the gym on leg day?! Killa! lol
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    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by Bnizzle163 View Post
    Z, Looking very solid in the nudez!

    Walking to and from the gym on leg day?! Killa! lol
    this, Z your waist is RIDICULOUS, very waspish. you are in a great spot IMO, just keep pushing and you should be fine.

    i actually enjoy walking to the gym, even on leg day. gets me nice and warm for the destruction that usually entails leg workouts. walking home, however, is a different story...

    Ryan, you mentioned lab... what are you going to school for?
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    Monday, June 25

    Upper Power

    Incline Smith Machine Press (counting bar as 45 lbs. for ease)

    195 x 3,2
    185 x 5

    Barbell Rows (Yates style, overhand grip)

    215 x 4,3
    205 x 5

    Barbell Curls

    95 x 6,5,5

    Cybex Eagle Chest Press

    185 x 8,6,7

    Weighted Pull Ups

    BW+25 x 7,6,6

    Elbows-Flared Pushdowns

    10 x 13
    11 x 8,8

    Seated DB Lateral Raises

    20 x 10
    15 x 10,10,10

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    Originally Posted by Bnizzle163 View Post
    Z, Looking very solid in the nudez!

    Walking to and from the gym on leg day?! Killa! lol
    Haha yeah it was definitely a slower walk than the walk there.
    Originally Posted by wrkoutfrq View Post
    this, Z your waist is RIDICULOUS, very waspish. you are in a great spot IMO, just keep pushing and you should be fine.

    i actually enjoy walking to the gym, even on leg day. gets me nice and warm for the destruction that usually entails leg workouts. walking home, however, is a different story...

    Ryan, you mentioned lab... what are you going to school for?
    Yeah it is nice, I like biking to the gym sometimes too. I'm going to school for electrical engineering, and I'm at school over the summer doing research in ultrasound biomicroscopy.
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    Tuesday, June 26

    Lower Power

    5/3/1 Deadlifts

    200 x 3
    225 x 3
    255 x 3+ (10)

    Cybex Squat Press

    450 (5 PPS) x 7,6,6

    Smith Machine Calf Raises (standing on a wood block)

    275 x 7,7,7

    Lying Leg Curls

    120 x 7,6,5

    Single Leg Cybex Eagle Leg Press (High Foot Placement, Close Stance)

    150 x 12,10,9

    Cybex Donkey Calf Station

    270 (3 PPS) x 12,12,12

    Notes: One of the best leg sessions I've had in awhile. No knee pain to speak of (that's a first in a while) and great MMC on all exercises. Strength is on the rise too.

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    Originally Posted by andyboi View Post
    Fuark! IN for the journey, fellas!
    Thanks brah! You're running PHAT too right? How's it treating you?
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    Originally Posted by Incubusfan18 View Post
    Haha yeah it was definitely a slower walk than the walk there.


    Yeah it is nice, I like biking to the gym sometimes too. I'm going to school for electrical engineering, and I'm at school over the summer doing research in ultrasound biomicroscopy.
    awesome man, i've got a buddy who is an electrical engineer, works right now for some company troubleshooting malfunctions with parts from large machines... or at least that was the way he described it to me. i'm a biologist, and have NO mind for engineering at all. solid leg day BTW, i think you may have been a little conservative with your deadlift max for the 5/3/1 setup
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    Thursday, June 28

    Chest/Front and Side Delts/Triceps

    Smith Machine Seated Military Press (again, counting bar as 45 lbs. for ease)

    175 x 5,5,4

    Incline Dumbbell Press

    65 x 9,9,8

    Slight Decline Smith Machine Press (really focusing on MMC and TUT here)

    185 x 7
    165 x 11,10

    Seated Dumbbell Lateral Raises

    20 x 10
    15 x 10,10,10

    Elbows-Flared Pushdowns

    Stack x 10,10,10,10

    Machine Flyes

    90 x 10,9

    Notes: Only had 40 minutes to workout today so I had to rush, sacrificed rest time and probably could have had some more reps if I rested more. But solid workout nonetheless.

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    Originally Posted by Incubusfan18 View Post
    Thanks brah! You're running PHAT too right? How's it treating you?
    LOVE PHAT! Really am digging it. It's fun chasing higher maxes and working body parts twice a week.
    It could be in my head but I can actually feel it working in that lifts are really coming back.

    Bro, we need some nudez in here of your 'fattiness' hahha bet you're still shredded!
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    Great work in your prep man, killed it.
    Enjoy now man, I see a bright future ahead for yourself.
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