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  1. #181
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    Originally Posted by aaronuconn View Post
    Weak.

    My goodness, that's some weight for a bent over row.
    That is some good weight. Even more impressive because a lot people have flawed form for these. Their either jerking the weight up, or not bending over enough to begin with. Thats what I love about the PHAT, BO rows @ 275 last night. The power days really give you the opportunity get a lot stronger as well as build quality LBM. IMO heavy is the way to go in most circumstances. You can bulk, recomp, cut, you can really do it all. Look at Branch Warren or Ronnie, or even Layne - you dont see them doing 25-30# lat raises and shoulder presses with the theory of "lifting light with a ton of reps is how you build and sculpt." At least its never worked for me. Even the powerlifters and strongmen - Derek Poundstone, Maruiz Pudjenowski.

    Wade, Keep up the great work bud
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  2. #182
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    Originally Posted by eric40817 View Post
    That is some good weight. Even more impressive because a lot people have flawed form for these. Their either jerking the weight up, or not bending over enough to begin with. Thats what I love about the PHAT, BO rows @ 275 last night. The power days really give you the opportunity get a lot stronger as well as build quality LBM. IMO heavy is the way to go in most circumstances. You can bulk, recomp, cut, you can really do it all. Look at Branch Warren or Ronnie, or even Layne - you dont see them doing 25-30# lat raises and shoulder presses with the theory of "lifting light with a ton of reps is how you build and sculpt." At least its never worked for me. Even the powerlifters and strongmen - Derek Poundstone, Maruiz Pudjenowski.

    Wade, Keep up the great work bud
    Agreed. The highest rep range I go on an accessory lift is 12-15. If you can easily go higher than that, its time to move up weight a bit.

    PHAT is nice because of the versatility
    Benes
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  3. #183
    Now North of Westside UncleWade's Avatar
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    Workout Nine - Shoulders and Triceps - 2 January 2012






    Dumbbell Seated Overhead Press
    65 = > 10
    65 = > 10
    65 = > 10
    65 = > 10
    65 = > 10

    Seated Rear Lateral Raise
    40 = > 15
    40 = > 15
    40 = > 15

    Seated Side Lateral Raise
    15 = > 20
    15 = > 20
    15 = > 20

    Close Grip Bench Press
    225 = > 9 - (rest-pause) - 2 - (rest-pause) - 1
    Done in the DC style.

    Triceps-Emphasis Dips
    Bodyweight = > 8
    Bodyweight = > 8
    Bodyweight = > 8
    Bodyweight = > 8
    Bodyweight = > 8


    Today's preworkout concoction was simplicity at its finest:

    3 scoops Origin @ 40 minutes preworkout



    I managed to get a somewhat intense, rather quick workout in today for the shoulders and triceps. I tried to keep my gym time limited to maximize my gains while also maximizing my time with family and friends before returning to school (I just drove back to Columbus today for a handful of days of RA training).

    The endurance benefits and the smooth, clean energy that Origin alone provides are impressive and helped me cruise through multiple sets of the basics in order to get a great bump and trash the muscle while also leaving the gym in relatively short order.

    The taste on this stuff becomes almost addictive; recently went to the store and purchased some Ocean Spray Cran Cherry and some Welch's Cherry Grape juice cocktails to get my fill of fruit flavor for when it's not time to workout.

    Finally, muscles are feeling relatively tired from a solid break of lifting. I'm (probably) going to give them a couple days off until Monday, 7 January 2012. Stay tuned, I'll still be here to chat and give feedback!
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  4. #184
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Damn those are some beastly CGBPs after all the delt work. Gjdm
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  5. #185
    Registered User ajerone's Avatar
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    A few days to rest is always a good idea...especially when you are putting up numbers like that!!
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  6. #186
    Now North of Westside UncleWade's Avatar
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    Originally Posted by The Big Sleep View Post
    Damn those are some beastly CGBPs after all the delt work. Gjdm
    Thank you! Numbers will only go up.

    Originally Posted by ajerone View Post
    A few days to rest is always a good idea...especially when you are putting up numbers like that!!
    Considered going in and hitting legs but just tired and groggy from all this RA training.

    Staying off until Sunday, probably will go in and hit it hard then if the campus gym's open. Cut will start then as well, going to experiment with IF.
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  7. #187
    Banned The Solution's Avatar
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    But brah, if you dont eat brekafast your gonna get the Fats
    Ive been on an IF type lifestyle over 2-3 years now. Best move i have ever made as far as gains, energy, focus, and progress goes. See how it suits you, but give it at least 6-8 weeks to start the first 2 weeks may be rough. Somedays i train fasted and then have large PWO meal and 2 more meals after
    Some days very small pre-workout (400kcals or so) and huge pwo and larger pre-bed meal

    just find what suits your body as far as how much is enough to get through your workout and then feast. Always fun to use more kcals in a sitting and getting creative with your diet instead of eating smaller meals all day long, you will find it blunts hunger better (less meals) because insulin is at bay and blood glucose is less in swing from less meals per day (martin has a great write up on his page about how less meals help with controlling hunger and the hunger hormone)

    Overall it helps focus less on prepping food and watching the clock to eat every so often, and people often find it suits them better. Most people IF and dont realize it (most americans really dont eat breakfast) and just eat around 11 or so, have something after they get home from work and dinner and call it after that and its usually around an 8hour feeding window. If you stretch it to 9 hours who cares. make it suit your Lifestyle and Personal Preference
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  8. #188
    Registered User ajerone's Avatar
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    I found that with IF and different eating times/windows, my pooping schedule was off and very unpredictable. I like to know when I'm gonna need to poop, so it wasn't for me.
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  9. #189
    Banned The Solution's Avatar
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    Originally Posted by ajerone View Post
    I found that with IF and different eating times/windows, my pooping schedule was off and very unpredictable. I like to know when I'm gonna need to poop, so it wasn't for me.
    This is why Martin suggests to keep your window close if possible
    Any eating pattern you adapt to your body will be use to just like those who eat 5-6 times a day they are used to eating every X hour and get hunger then (gherlin) hunger hormone

    Never heard or read about the bowel movement on his site but anything can happen to different individuals
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  10. #190
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    So glad I get to hear about poop from others. It's bad enough knowing about my kids an husband.
    Lol
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  11. #191
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    In for final review. Interesting profile. TMG the same thing as betaine anhydrous right?
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  12. #192
    Registered User aaronuconn's Avatar
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    Originally Posted by tmd17 View Post
    In for final review. Interesting profile. TMG the same thing as betaine anhydrous right?
    Yes.
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  13. #193
    Now North of Westside UncleWade's Avatar
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    Back in the gym today - ready to unload on some weight. Starting PHAT today, starting the cut tomorrow. Upper Body Hypertrophy Day, boys and girls.
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  14. #194
    Registered User aaronuconn's Avatar
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    Originally Posted by UncleWade View Post
    Back in the gym today - ready to unload on some weight. Starting PHAT today, starting the cut tomorrow. Upper Body Hypertrophy Day, boys and girls.
    Do you follow Layne Norton's PHAT to a cue or do you incorporate your own version?

    I'm strongly considering trying it out - I've heard so many positives about the program.
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  15. #195
    Now North of Westside UncleWade's Avatar
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    Originally Posted by aaronuconn View Post
    Do you follow Layne Norton's PHAT to a cue or do you incorporate your own version?

    I'm strongly considering trying it out - I've heard so many positives about the program.
    Follow the structure very similarly as far as sets, reps, and days go but am prone to swap out exercises for my personal preferences as I see fit.
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  16. #196
    NEOGENIX tmd17's Avatar
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    lulz I swear I just read somewhere that you had a final review coming. Its one of those mornings...

    I did PHAT a month ago. Took my body a long time to adapt to the extremely high volume of the workouts. My legs responded very well to it though, legs hypertrophy day literally left me paralyzed after my workouts. I would strongly suggest you omit any pump ingredients before doing that workout for the first time haha
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  17. #197
    Registered User eric40817's Avatar
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    Originally Posted by UncleWade View Post
    Follow the structure very similarly as far as sets, reps, and days go but am prone to swap out exercises for my personal preferences as I see fit.
    PHAT is great because you can really incorporate many different movements and angles. I train on the PHAT almost exclusively. Or at least a variation of PHAT. IF I plateau it's always super easy to break past it.

    I think just to keep myself going I may do a push pull legs 6 day split soon. Might make for a nice 4 week break from phat.
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  18. #198
    Now North of Westside UncleWade's Avatar
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    Originally Posted by tmd17 View Post
    lulz I swear I just read somewhere that you had a final review coming. Its one of those mornings...

    I did PHAT a month ago. Took my body a long time to adapt to the extremely high volume of the workouts. My legs responded very well to it though, legs hypertrophy day literally left me paralyzed after my workouts. I would strongly suggest you omit any pump ingredients before doing that workout for the first time haha
    It's been that kind of week for me too.

    I always don't use stims or pump ingredient on leg day, I go heavy and hard and they don't agree with my training.

    This isn't my first time at the PHAT Rodeo, so I feel your pain.
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  19. #199
    Registered User ajerone's Avatar
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    I liked PHAT, but found it, as many have voiced, to be a tonnnn of volume, and I prefer my split to be body part as opposed to upper/lower. I do like the rep ranges and variety though.
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  20. #200
    nondiabetik lifter neddo's Avatar
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    Layne doesn't offer the program to be followed to the tee, but rather as a structure to build your own regimen from. IE incorporating DC or Macenko or various styles into it. It's a helluva program, IMO

    OP is a fgt doe.
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  21. #201
    Registered User eric40817's Avatar
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    Originally Posted by neddo View Post
    Layne doesn't offer the program to be followed to the tee, but rather as a structure to build your own regimen from. IE incorporating DC or Macenko or various styles into it. It's a helluva program, IMO

    OP is a fgt doe.
    This exactly. Its a template more than a workout program. Its yours to take and build upon. And I agree with the incorporating. Ive decided today that Im going to incorporate Doug Millers 16 day rotation in to my PHAT training. More specifically, the leg day. Legs have always been a weak point for me, and theyve always responded better to high volume whereas the rest of my body handles and responds better to more frequency than volume. I feel like Im selling myself very short hitting body parts only once a week.
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    Originally Posted by neddo View Post
    OP is a fgt doe.
    Check negs, fgt.
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    Wade is the Origin of yo negs muthafookaaaa!!
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    6 January 2012 - PHAT Upper Body Power






    Barbell Bench Press
    45 = > 8
    95 = > 8
    135 = > 8
    185 = > 8
    225 = > 4
    255 = > 5
    255 = > 5
    255 = > 3 + 1 forced rep + 1 negative

    Weighted Dips
    Bodyweight + 70 = > 6
    Bodyweight + 70 = > 6

    Barbell Bent Over Rows
    275 = > 5
    275 = > 5
    275 = > 5

    Weighted Chinups
    Bodyweight + 25 = > 8
    Bodyweight + 25 = > 6

    Life Fitness Low Cable Row
    130 = > 10
    130 = > 10

    Dumbbell Shoulder Press
    65 = > 10
    65 = > 10
    65 = > 10
    Absolutely burnt out by here. Tried 80s to no avail (3 reps) and frustratedly decreased the weight to have proper form.

    EZ Bar Curl
    Bar + 35/sd = > 6
    Bar + 35/sd = > 6
    Bar + 35/sd = > 6
    These felt weak also.

    Skullcrusher
    Bar + 35/sd = > 6
    Bar + 35/sd = > 6
    Bar + 35/sd = > 6 + 1 forced rep + 1 negative


    My return to college and a hectic schedule of RA training really made the stimulation aspect of Origin shine today. A smooth, clean, and consistent energy can really be appreciated in this capacity and it shined tonight. While my CNS seemed fried towards the end of lifting with the shoulders and arm lifts, I'd attribute that rather to heavy lifting throughout the earlier portion of the workout rather than a failure on the part of Origin.

    Pumps today were insane, 4.5g of L-Cit is a really nice addition to any formula. Taste remains absolutely fantastic with 2 scoops mixed in ~6 ounces of ice cold water.
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    PHAT! Time to shred it up!
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    To everyone: Do you guys add much for cardio when cutting when doing PHAT?

    Strong lifts again, Wade! Best of luck this semester. I still have this whole week off.
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    Strong lifts, as per usual brogan.

    @aaron - Add in cardio as you feel needed, running PHAT changes nothing with regards to cardio. I add HIIT in for its sheer effectiveness not only for fat loss, but cardiovascular health.
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    Originally Posted by neddo View Post
    Strong lifts, as per usual brogan.

    @aaron - Add in cardio as you feel needed, running PHAT changes nothing with regards to cardio. I add HIIT in for its sheer effectiveness not only for fat loss, but cardiovascular health.
    Correct, I was just asking if PHAT users find cardio necessary with how much more volume you're doing. I guess everyone is different, but my typical gym session (not PHAT) is between 45mins-1hour, and with PHAT, it's looking like I'll exceed that time.

    Adding in HITT on those days off would be a great addition.
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    I never did cardio during phat. I was pretty burned out by the end of the workout haha, the last thing I wanted to do was jump on a treadmill
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    Originally Posted by aaronuconn View Post
    To everyone: Do you guys add much for cardio when cutting when doing PHAT?

    Strong lifts again, Wade! Best of luck this semester. I still have this whole week off.
    be careful.
    When cutting if you raise volume with adding in PHAT, you will have to monitor cardio. As cardio rises you have to lower frequency/volume on your lifting as calories drop to help preserve mass. The more cardio = more compensation on your legs = less recovery.

    Most people do not realize this and think more cardio and more volume is better. While you are expanding more glycogen you are setting yourself up for muscle/strength loss because your body is in such a deficit that trying to add more is not going to help as far as cardio/volume wise.

    This is why most people who cut or who get into their contest prep will focus on dropping leg volume as cardio rises to help compensate recovery HIIT will seriosuly impair your overall recovery because of how it activates more VO2 max just like your leg volume and is as catabolic as a leg workout because of the strain being placed on your legs.

    Word of caution - More cardio = Watch your leg volume as calories drop.
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