Cutting the BS, fixing the problems, my journey to the natty stage in 2014!!!!

[rmwing]

Unfortunately my shoulder played up again in my 2nd session so I had to call it off. I think maybe this frequency just isn't for me at the moment and may continue it when I become more advanced.

I think I will swap too a PHAT program as of next week, will make a new post soon outlining my routine.

Anyway today's macros were

175g of Protein
400g of Carbs inc 46g of Fiber
70g of Fat

http://www.myfitnesspal.com/food/diary/rmwing

[rmwing]

Gunna give both my injuries a stress free day today and not gunna train. I have an X-Ray and Ultrasound booked for my shoulder tomorrow so depending on what the news is I may take the rest of the week off. Hip Adductor is feeling good but rather be safe then sorry and keep resting it.

Macros by the end of today will be

174g of Protein
402g of Carbs inc 23g of Fiber
70g of Fat

[rmwing]

So here's what I've got planned for my P.H.A.T. style of training. It isn't like Layne Norton's outline. I haven't got any "speed work" and I'm Mixing up a few of my days so they'll have both Hypertrophy/Strength work

Leg Day 1 - Monday

Squats - 3-5x3-5
RDL - 4x6-10
Leg Press - 4x6-10
Lunges 4x6-10
Leg Curls - 4x8-10
Standing Calf Raise - 4x6-8
Seated Calf Raise 4x6-8

Upper Body - Tuesday

Flat BB Bench - 3-5x3-5
Pendlay Row - 3-5x3-5
Weighted Pull ups - 3-5x3-5
Lateral Raises - 4x8-10 (might change this too seated DB or Behind the Head BB Press later on down the track)
Incline HMR Str Chest Press - 4x8-10 (won't be able to do this until new gym opens, may do Low to High Cable Flyes until then)
Alternating DB Curls - 4x6-10
Skullcrushers - 4x6-10
Facepulls - 4x8-10

Leg Day 2 - Thursday

Deadlift - 3-5x3-5
Front Squats - 4x6-10 (might change this to SSB Squats when my new gym opens)
Hack Squat - 4x6-10 (Again can't do this until my new gym opens >.<)
Lunges 4x6-10
Leg Curls - 4x8-10
Standing Calf Raise - 4x6-8
Seated Calf Raise 4x6-8

Chest/Back - Friday

Incline BB Bench - 4x8-10
Lat Pulldown - 4x8-10
Decline BB Bench - 4x8-10 (Again can't do this until my new gym opens >.<)
T-Bar Row - 4x8-10
Chest Fly - 4x8-10
Yates Row - 4x8-10
Seated Row High - 4x8-10

Shoulders/Arms - Saturday

Standing OHP - 3-5x3-5
CGBP - 4x8-10
Preacher Curl - 4x8-10
Facepull - 4x8-10
Skullcrusher - 4x8-10
Hammer Curl - 4x8-10
Rear Delt Fly - 4x8-10


If anyone thinks I am missing anything or could change anything I'm open to constructive criticism lol, I will prb take the rest of this week off and start this up on Monday.

[89JVH]

So here's what I've got planned for my P.H.A.T. style of training. It isn't like Layne Norton's outline. I haven't got any "speed work" and I'm Mixing up a few of my days so they'll have both Hypertrophy/Strength work

Leg Day 1 - Monday

Squats - 3-5x3-5
RDL - 4x6-10
Leg Press - 4x6-10
Lunges 4x6-10
Leg Curls - 4x8-10
Standing Calf Raise - 4x6-8
Seated Calf Raise 4x6-8

Upper Body - Tuesday

Flat BB Bench - 3-5x3-5
Pendlay Row - 3-5x3-5
Weighted Pull ups - 3-5x3-5
Lateral Raises - 4x8-10 (might change this too seated DB or Behind the Head BB Press later on down the track)
Incline HMR Str Chest Press - 4x8-10 (won't be able to do this until new gym opens, may do Low to High Cable Flyes until then)
Alternating DB Curls - 4x6-10
Skullcrushers - 4x6-10
Facepulls - 4x8-10

Leg Day 2 - Thursday

Deadlift - 3-5x3-5
Front Squats - 4x6-10 (might change this to SSB Squats when my new gym opens)
Hack Squat - 4x6-10 (Again can't do this until my new gym opens >.<)
Lunges 4x6-10
Leg Curls - 4x8-10
Standing Calf Raise - 4x6-8
Seated Calf Raise 4x6-8

Chest/Back - Friday

Incline BB Bench - 4x8-10
Lat Pulldown - 4x8-10
Decline BB Bench - 4x8-10 (Again can't do this until my new gym opens >.<)
T-Bar Row - 4x8-10
Chest Fly - 4x8-10
Yates Row - 4x8-10
Seated Row High - 4x8-10

Shoulders/Arms - Saturday

Standing OHP - 3-5x3-5
CGBP - 4x8-10
Preacher Curl - 4x8-10
Facepull - 4x8-10
Skullcrusher - 4x8-10
Hammer Curl - 4x8-10
Rear Delt Fly - 4x8-10


If anyone thinks I am missing anything or could change anything I'm open to constructive criticism lol, I will prb take the rest of this week off and start this up on Monday.

Looks good bro, I'm thinking of switching mine around a bit from Layne's outlined program

[rmwing]

Looks good bro, I'm thinking of switching mine around a bit from Layne's outlined program

Cheers bro!!

I think I've uber revved my metabolism or sumfin as I woke up at 86.1kg this morning lol, was 87 about a week ago O.o

Macros for today will be

167g of Protein
405g of Carbs inc 47g of Fiber
71g of Fat

Not worried about protein being a little low considering I'm taking the rest of the week off =(

[rmwing]

Went out to eat for My mums bday last night and fuuuuark do I feel fat.

Gunna fast 2day and start tracking again from tomorrow.

And I need some weightlifting shoes!

[rmwing]

Monday 11th February - Legs
@Snap Fitness Chermside

Back Squat - 125kg - 4x5,5,5,3
RDL - 75kg - 4x8,8,8,8
45 Leg Press - 240kg - 4x8,8,8,8
45 Calf Press - 240kg 4x8,8,8,8
Seated Calf Raise - 60kg - 4x10,10,10,10
Lunges - 20kg DB's - 2x8,8
Leg Curls - 50kg - 1x8

Hip Adductor was still feeling a bit off hence the low volume on Lunges/Leg Curls, will prb just not do them Thursday and start them up again next week to be safe. Didn't have my mind into the 4th set of squats and it was just messy but could've and should've done so much better, will up the weight to 130kg next week and see if I can get 3x3, if not moar, out.

[rmwing]

Just a small update.

Going to be changing my off days.

Monday - Off
Tuesday - Leg Day 1
Wednesday - Upper Body
Thursday - Off
Friday - Leg Day 2
Saturday - Chest/Back
Sunday - Shoulders/Arms

This is basically just a convienence thing as the gym is always packed at anytime on a Monday and its easier to get to the gym on the weekends + they are usually pretty quiet, especially on Sundays.

[89JVH]

Just a small update.

Going to be changing my off days.

Monday - Off
Tuesday - Leg Day 1
Wednesday - Upper Body
Thursday - Off
Friday - Leg Day 2
Saturday - Chest/Back
Sunday - Shoulders/Arms

This is basically just a convienence thing as the gym is always packed at anytime on a Monday and its easier to get to the gym on the weekends + they are usually pretty quiet, especially on Sundays.

Have the same days off with my split, works well I think

[rmwing]

Have the same days off with my split, works well I think

I hope so! people always using the power rack on Mondays.........for bench.

[rmwing]

Wednesday 13th of February - Upper Body
@ Snap Fitness Chermside

Flat BB Bench - 95kg - 5x3,3,3,3,3 - New
Weight Pullups - BW+10kg - 5x4,4,4,4,4 - New
Pendlay Row - 85kg - 5x3,3,3,3,3 - New
BTN Press - 45kg - 4x8,8,6,5 - New
L-H Cable Crossover - 7.5kg(per arm) - 4x8,8,7,6 - New
Skullcrushers - 30kg 4x8,9,9,9, - -2.5kg
Alt DB Curls - 15kg(per arm) - 4x7,7,7,7 - New
Facepull - 17.5kg - 4x8,8,8,8 - +2.5kg

Pretty decent workout. BTN Press felt a bit weird to start off with but definitely didn't feel any snap action like most people rage on about and I was going all the way down to my neck, they just need to L2stretch.

Felt good to be lifting some heavy ass weight!

[rmwing]

Friday 15th of February - Legs 2
@ Snap Fitness Chermside

Deadlift - 150kg - 5x3,3,3,3,3
Front Squat - 60kg - 4x8,8,8,8
Leg Press - 240kg - 2x9,9
Calf Press - 240kg - 2x9,8

Pretty sh*tty. I hate the god damn leg press gunna abandon that PoS. While I do it I feel it in my quads but it f*cks my knees up even more. Also felt pretty crappy today after it =(

[rmwing]

Updater

Was advised not 2 train this weekend by an Osteopath so I'm gunna hit my Upper Body workout tomorrow(Monday) and then again on Wednesday to makeup for it.

Maybe one day I will actually get to do the routine I want to do =(

[89JVH]

Updater

Was advised not 2 train this weekend by an Osteopath so I'm gunna hit my Upper Body workout tomorrow(Monday) and then again on Wednesday to makeup for it.

Maybe one day I will actually get to do the routine I want to do =(

What happened bud?

[rmwing]

What happened bud?

Just my shoulder still =(

[89JVH]

Just my shoulder still =(

Ah true that sucks man, my left lat has finally recovered after a month of not being able to do anything with it

[rmwing]

Yet another change is imminent!!! Although I like the idea behind P.H.A.T. I really do not think I am at that stage where it is the best program for me. I'm going to experiment with FULLBODY training this week and next. I really just want to up the frequency and have been doing a bit of research and I think after I adapt to the volume it will be optimal for me.



U mirin volume?

Also my Macro goals are going to be

180g Protein
420g Carbs - Including 35-50g Fiber
70g Fat

[rmwing]

Wednesday 20th of February 2013 @ Snap Fitness Chermside

Deadlift - 150kg - 5x3,3,3,3,3
Front Squat - 60kg - 4x8,8,8,8
Leg Curl - 45kg - 4x8,8,8,8
Calf Press - 240kg - 4x10,10,10,10

Pulldowns - 75kg - 4x8,8,7,5
T-Bar Row - 45kg - 4x8,8,8,8
Yates Row - 75kg - 4x9,9,9,9
HMR Str Seated Row - 4x8,8,8,8

Incline Bench - 72.5kg - 4x9,9,9,7

BTN Press - 40kg - 4x8,8,8,5
Facepull - 17.5kg - 4x8,8,8,8

CGBP - 75kg - 4x8,8,8,8
Hammer Curls - 4x9,9,8,8


So this workout took ages! Was at the gym from 10:30am-1:15pm and had too move my car half way through the session because all the parking around my gym is 2hr parking lolz.

I was very surprised and didn't regress on most exercises, the exception being BTN Press and Lat Pulldown, however this is the first time I've done Pulldowns after Deadlifts so that could explain that and I'm still getting used to BTN Press so it really isn't that bad.

Will continue on Saturday, hopefully in the future my days in the gym will be Tuesday/Thursday/Saturday.

[89JVH]

Yet another change is imminent!!! Although I like the idea behind P.H.A.T. I really do not think I am at that stage where it is the best program for me. I'm going to experiment with FULLBODY training this week and next. I really just want to up the frequency and have been doing a bit of research and I think after I adapt to the volume it will be optimal for me.



U mirin volume?

Also my Macro goals are going to be

180g Protein
420g Carbs - Including 35-50g Fiber
70g Fat

Volume of peace! I'm switching off PHAT as well, moving to the Push/Pull/Legs split like Matt Ogus & such

[rmwing]

Volume of peace! I'm switching off PHAT as well, moving to the Push/Pull/Legs split like Matt Ogus & such

Get on dat dere fullbody, willnotregretit.mp4

[89JVH]

Get on dat dere fullbody, willnotregretit.mp4

Probably be getting some guidance on training from Jeff Alberts of 3DMJ soon so will keep things as they are til then & reassess aye!

[rmwing]

23rd February 2013 @ Snap Fitness Chermside

Squat - 130kg - 5x3,3,3,3,3
Flat BB Bench - 100kg - 5x4,4,4,4,4
Pullup - BW+10kg - 5x4,4,4,4,4
RDL - 75 - 4x9,9,9,9
Standing OHP - 40kg - 4x8,8,8,6 Don't know why I suck at these so bad =(
T-Bar Row - 45 - 4x10,10,9,9
Skullcrusher - 32.5kg - 4x9,9,8,8
Leg Curl - 45kg - 4x10,9,9,9
Yates Row - 75kg - 4x10,10,10,10
Calf Press - 260kg - 4x8,8,8,8
HMR Str Seated Row - 55x8, 60x8, 65x8,8
Preacher Curl - 30kg - 3x9,9,5 - Just wasn't feeling strong in the Biceps for some reason
Facepull - 17.5 - 4x9,9,9,9

Pretty good all up. Haven't done OHP for a while and have never done it straight after so much other work so hopefully that is why the number's dropped a bit. NFI what happened on Curls but just wasn't feeling strong after the 2nd set so decided to call it day.

Also looking forward to changing gyms hopefully before I start studying in April. If anyone reading this is near Enoggera in Brisbane I highly suggest you search for the Anytime Fitness opening there. The guy running it actually has a clue, they already have 3 awesome Hammer Strength power racks, one of which will have a lifting platform, as well as a standard Squat Rack ready too install when they open and he seems really keen to get up too 3 more in the future. Also going to have DB's up too 60kg and heaps of plate loaded equipment.

[rmwing]

Tuesday 26th February @ Snap Fitness Chermside

Squat - 130kg - 5x4,4,4,4,4
Flat BB Bench - 100kg - 5x5,5,5,5,5
Pullup - BW+10kg - 5x5,5,5,5,5
RDL - 80kg - 4x8,8,8,8
OHP - 40kg - 4x8,8,8,5 - Just can't progress on this >.<
T-Bar Row - 50kgx8, 55kg - 3x8,8,8
Skullcrushers - 32.5kg - 4x10,10,10,10 - Superset with
Alt DB Curls - 15kg (per arm) - 4x8,8,7,7
Leg Curl - 45kg - 4x10,10,10,10
HMR Str Row - 65kg - 4x8,8,8,8
L-H Cable Crossover - 7.5kg (per) - 4x8,8,8,6
Calf Press - 260kg - 4x9,9,9,9
Yates Row - 80kg - 4x8,8,8,8 - Form a bit messy
Facepull - 20kg - 4x8,8,8,8

Real good workout. Good progress on rows and the big power movements. Still struggling on shoulder presses and bicep movements for whatever reason but I'll sort that out. 3hr workouts ftw.

[rmwing]

Thursday 28th February 2013 @ Snap Fitness Chermside

Deadlift - 150kg - 5x5,5,4,5,5
Flat BB Bench - 105kg - 5x4,4,4,4,4
Pullups - BW+12.5kg - 5x3,3,3,3,3

And that's it...Night time gym, not ever again. Too many fukwits spending more time talking too their GF's in the power rack instead of lifting, f#cked everything up. Made good progress on the lifts I did but only did 1/4th of the workout.

[rmwing]

I'm back!!!!!

Haven't trained for about 2 weeks due to 3 things

- Slight Rec Fem strain (still feeling this a bit)
- Got a bad flu that really fked up my CNS
- Passed out getting blood taken and smacked my head on the floor resulting in a suspected concussion lol (Don't think I got one but was precautionary)

Only did 3 exercises today too see where I am at, will up the volume slightly as the week progresses and hopefully be back to a full 14-15 exercises next tuesday

Bench - 100kg - 5x3,4,4,4,4
Squat - 130kg - 3x3,3,3
Weighted Pullup - BW+12.5 - 5x3,4,4,4,4

[rmwing]

Friday 15th March @ Snap Fitness Chermside

Flat Bench - 105kg - 85,5,5,5,5,5
Squat - 130kgx3, 132.5x3,3,3,3
Pullup - BW+12.5kg - 5,5,5,4,4
BTN Press - 40kg 8,8,8,8
RDL - 80kg - 8,8,8,8
T-Bar Row - 60kg - 6,6,6,6
Calf Press - 260kg - 8,6,8,8
Preacher Curl - 30kg - 8,6,6,5
Skullcrusher - 35kg - 8,7,6,6
Facepull - 22,5kgx8 - 20kgx8,6,6
L-H Cable Crossover - 7.5kg(per arm) - 8,8,8,4
Leg Curl - 50kg - 8,8,6,8
Yates Row - 80kg - 8,8,8,8ish
Seated HMR Row - 80x6,6, 75x6

Day late posting but happy to be back at full volume. Surprised at my bench and was happy uping the numbers on my squat, I think I'll continue working in 3 rep range until I can get up too 3 1/2 plates a side.

Also I'll be giving deadlifts their own day so my routine will look like this going forward.

Mon - Off
Tue - Fullbody
Wed - Off
Thr - Fullbody
Fri - Off
Sat - Upper + Front Squats
Sun - Deadlifts + Leg Curls + Calf Raises

Decided to do front instead instead of back squats on saturday to save my lower back a bit.