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  1. #1
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
    Age: 29
    Stats: 5'10", 165 lbs
    Posts: 14,298
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    Credz -The Quest-

    Hey All,

    Here you will find my daily logs of my workouts, nutrition and life.

    My Goals:
    Currently to put on some size over the next few months.

    I'm training for 3 Spartan Races this Summer 1 race in June and the other 2 in September (All 3 types of races The Sprint, Super and Beast.) So, My cardio will be somewhat more than the normal I'd imagine. My goal is to get the Spartan Trifecta

    My Routine looks like this..

    Sunday: Arms
    Monday: Legs
    Tuesday: Shoulders
    Wednesday: Chest/Back/Abs
    Thursday: Cardio
    Friday: Abs
    Saturday: Chest/Back

    * Cardio is pretty much everyday to keep my endurance up.

    Hope you enjoy and look forward to keeping track!
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  2. #2
    To The Infinite! Credz's Avatar
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    Legs:

    Pre-Workout
    1.5 Scoop Juggernaut HP
    w/BCAAs

    All these are supersetted
    Jefferson Squat
    Set 1: 45lbs - 20
    Set 2: 65lbs - 20
    Set 3: 65lbs - 20
    Set 4: 65lbs - 20

    Split Squat
    Set 1: 35lbs - 22 reps each leg
    Set 2: 45lbs - 22 reps each leg
    Set 3: 50lbs - 22 reps each leg
    Set 4: 70lbs - 22 reps each leg

    Lunge
    Set 1: 35lbs - 25 reps each leg
    Set 2: 45lbs - 24 reps each leg
    Set 3: 50lbs - 24 reps each leg
    Set 4: 70lbs - 22 reps each leg

    Standing Calf Raise
    Set 1: 40lbs - 40 reps
    Set 2: 60lbs - 40 reps
    Set 3: 70lbs - 40 reps
    Set 4: 180lbs - 40 reps

    -1 Minute Rest-

    All these are supersetted

    Goblet Squat:
    Set 1: 25lbs - 20 reps
    Set 2: 35lbs - 16 reps
    Set 3: 45lbs - reps
    Set 4: 52.5lbs - 25 reps

    Step Ups:

    Set 1: 30lbs - 15 reps
    Set 2: 40lbs - 15 reps
    Set 3: 40lbs - 15 reps
    Set 4: 50lbs - 15 reps

    Explosive Side to Side Lunge:

    Set 1: 30lbs - 12 reps
    Set 2: 40lbs - 12 reps
    Set 3: 40lbs - 12 reps
    Set 4: 50lbs - 12 reps

    Single Calf Raise:

    Set 1: 35lbs - 30 reps each leg
    Set 2: 45lbs - 30 reps each leg
    Set 3: 52.5lbs - 30 reps each leg
    Set 4: 95lbs - 30 reps each leg

    -----

    5 Minutes:
    Burpees w/ Jump forward - 83 total

    Swings
    Set 1: 22.5lbs - 100 Swings
    Set 2: 32.5lbs - 100 Swings
    Set 3: 37.5lbs - 100 Swings
    Set 4: 42.5lbs - 100 Swings
    Set 5: 47.5lbs - 100 Swings
    Set 6: 52.5lbs - 80 Swings
    Set 7: 55lbs - 70 Swings
    Set 8: 55lbs - 60 Swings
    Set 9: 55lbs - 50 Swings
    Set 10: 55lbs - 50 Swings
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  3. #3
    To The Infinite! Credz's Avatar
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    Dinner Tonight:

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  4. #4
    LIVING determined4000's Avatar
    Join Date: Jul 2008
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    I would completely change your split
    Chest and back are the only muscle groups that you hit more than 1x per week
    They are also the biggest groups and you traian them on the same day
    Makes 0 sense IMO
    Founder of MMDELAD
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  5. #5
    Registered User tehaesthetics's Avatar
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    in.
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  6. #6
    Platinum Account MITCHAPAL00ZA's Avatar
    Join Date: Dec 2009
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    how long did that workout take you?
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  7. #7
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
    Location: Mifflinburg, Pennsylvania, United States
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    Originally Posted by determined4000 View Post
    I would completely change your split
    Chest and back are the only muscle groups that you hit more than 1x per week
    They are also the biggest groups and you traian them on the same day
    Makes 0 sense IMO
    Yeah, I'm working on looking at new splits that focus more on what my goals are. I'm just limited on what I have to use since I workout at home. I do have 300lb Olympic Barbell Set, up to 75lb Dumbbells, Adjustable Bench, 40lb Weight Vest, Treadmill and Pull Up Bar. I'm looking into getting a Cage though if I can manage to make room for it here in my apartment. I'am open to suggestions on what would work best with what I got since I don't have much time to look. I was looking at FST-7 or a HST or something like that.


    Originally Posted by MITCHAPAL00ZA View Post
    how long did that workout take you?
    That one was about 90 Minutes.

    Pre-Workout:
    1.5 Scoop Juggernaut HP
    w/3gBCAAs

    Shoulders

    Seated Shoulder Press

    Warmup Set: 20lbs - 25

    Set 1 55lbs - 6
    Set 2 55lbs - 6
    Set 3 55lbs - 6
    Set 4 55lbs - 6
    Set 5: 55lbs - 6
    Set 6: 55lbs - 6

    Burnout
    30lbs - 20 Reps

    ----
    Super Sets

    Prone Shrug
    Set 1: 55lbs - 40
    Set 2: 75lbs- 35
    Set 3: 75lbs - 30
    Set 4: 75lbs - 30

    Laterial Side Raise

    Set 1 15lbs - 35
    Set 2 30lbs - 20 dropeed tp 15lbs - 20
    Set 3 30lbs - 18 dropped to 15lbs - 16, dropped 10lbs - 20
    Set 4 35lbs - 10 dropped to 20lbs - 16, dropped 15lbs - 16

    ---

    Front Raise
    Set 1 20lbs - 32
    Set 2 40lbs - 12 Dropped to 20lbs -20
    Set 3 40lbs - 12 Dropped to 20lbs - 14 dropped 15lbs - 14
    Set 4: 40lbs - 12 Dropped to 20lbs - 18 dropped 17.5lbs - 16

    Weighted Circles
    Set 1 10lbs - 10 rotations back, 10 rotations forward
    Set 2 10lbs - 10 rotations back, 10 rotations forward
    Set 3 10lbs - 10 rotations back, 10 rotations forward
    Set 4: 10lbs - 10 rotations back, 10 rotations forward


    ---

    BB Shrugs -
    Set 1: 135lbs - 50 reps
    Set 2: 185bs - 40 reps
    Set 3: 185lbs - 40 reps
    Set 4: 185bs - 35 reps

    Seated Rear Delt Fly
    Set 1: 15lbs - 30
    Set 2: 30lbs - 18 - dropped 20lbs - 14 reps
    Set 3: 30lbs - 18 - dropped 20lbs - 14 reps
    Set 4: 35lbs - 17 - dropped 20lbs - 14 reps

    ---

    Barbell Upright Rows - Wide grip
    Set 1: 45lbs - 30 w/ Fat Gripz
    Set 2: 65lbs - 30 - Wide Grip
    8 reps close grip w/ Fat Gripz
    Set 3: 75lbs - 22 Wide Grip
    6 reps close grip w/ Fat Gripz
    Set 4: 85lbs - 16 Wide Grip
    5 reps close grip w/ Fat Gripz

    Side Raise
    Set 1: 20lbs - 35
    Set 2: 25lbs - 30
    Set 3: 35lbs - 15 - dropped 20lbs - 20 reps, dropped 15lbs - 20 reps
    Set 4: 40lbs - 15 - dropped 20lbs - 20 reps, dropped 15lbs - 20 reps

    ----

    Arnold Press - Pyramid
    Set 1: 22.5lbs - 30
    Set 2: 35lbs - 20
    Set 3: 45lbs - 10
    Set 4: 45lbs - 10
    Set 5: 35lbs - 20
    Set 6: 22.5lbs - 30

    109 Burpees
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  8. #8
    To The Infinite! Credz's Avatar
    Join Date: Mar 2008
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    Age: 29
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    Dinner Last Night:

    Grilled Chicken & Bacon Panini with Fries. Also had a nice salad but no pic.

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  9. #9
    To The Infinite! Credz's Avatar
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    1.5 Scoop Juggernaut HP
    3g BCAA


    Chest/Back/Abs

    Main Focus Sets

    DB Bench Press
    Warm up set:
    20lbs - 12 reps
    45lbs - 10 reps

    Set 1: 75lbs - 5 reps
    Set 2: 75lbs - 5 reps
    Set 3: 70lbs - 9 reps
    Set 4: 65lbs - 10 reps
    Set 5: 60lbs - 11 reps

    Bonus Set:
    Weighted Push Up
    40lbs Vest - 10

    Weighted Chin Ups
    Warm up set: Bodyweight - 8 reps

    Set 1: Bodyweight + 20lb Vest - 9 reps
    Set 2: Bodyweight + 20lb Vest - 8 reps
    Set 3: Bodyweight + 20lb Vest - 7 reps
    Set 4: Bodyweight + 20lb Vest - 7 reps
    Set 5: Bodyweight + 20lb Vest - 7 reps

    Bonus Set:
    Bodyweight
    10 reps
    -

    -----
    Super Sets

    DB Flyes
    Set 1: 52.5lbs - 18 reps
    Set 2: 52.5lbs -18 reps
    Set 3: 52.5lbs - 18 reps

    DB underhand Rows
    Set 1: 70lbs - 14 reps dropped w/ Fat Gripz 40lbs- 14 reps
    Set 2: 70lbs - 14 reps dropped w/ Fat Gripz 40lbs - 14 reps
    Set 3: 70lbs - 14 reps dropped w/ Fat Gripz 40lbs - 14 reps

    ------

    Decline Flys
    Set 1: 45lbs - 22
    Set 2: 45lbs - 19
    Set 3: 45lbs - 18

    Wide Grip Pull Up
    Set 1: bodyweight - 8
    Set 2: bodyweight - 8
    Set 3- bodyweight - 7
    Right into
    BB Row w/ Fat Gripz
    Set 1: 65lbs - 18
    Set 2: 85lbs - 16
    Set 3: 95lbs - 16


    ----

    Abs

    Warrior Bow Crunch w/5lbs- 15 reps
    Hanging Knee Raise w/10lbs- 20 reps
    Repeat once

    Elbow to Knee Crunch w/25lb weight- 15 reps
    Knee Raise Hold to Kick - 15 reps
    Repeat once

    Decline Sit Ups w/ 25lbs - 15 reps
    Slow Knee Raise w/10lbs - 15 reps
    Repeat once

    Plank 1 minute w/ 15 Plank Crunches
    Inverted Hang Crunch w/10lbs- 8 Reps held for 3 secs each
    Repeat once

    Oblique Crunch w/ 75lbs - 15 reps
    Oblique Raise - 8 reps each side
    Repeat once

    Russian Twist w/ 35lbs - 15 reps
    Hanging Knee Raise w/10lbs - 20 Reps
    Repeat once

    Decline Sit Ups 35lbs - 15 reps
    30 Burpees
    Repeat Once

    1 mile run

    -----

    Also, I plan on getting a power cage now. I decided to just do it and get one this Friday. I'm also going to start Layne Nortons PHAT program
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  10. #10
    Chef Bob The Solution's Avatar
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    Do not do FST-7. its made a by a guy who is called "The Creator" aka Hany Ramrod and only works with enhanced athletes. Stick to a basic program like a Lyle Upper/Lower split and add in your accessory work to suit your goals as well as your cardio because that is pretty much what you strive off of.

    Good luck ill be watching along!

    Did not know you lived only 3 1/2 hours away from me in Erie.. Nice...
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  11. #11
    To The Infinite! Credz's Avatar
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    Originally Posted by The Solution View Post
    Do not do FST-7. its made a by a guy who is called "The Creator" aka Hany Ramrod and only works with enhanced athletes. Stick to a basic program like a Lyle Upper/Lower split and add in your accessory work to suit your goals as well as your cardio because that is pretty much what you strive off of.

    Good luck ill be watching along!

    Did not know you lived only 3 1/2 hours away from me in Erie.. Nice...
    Yeah. I'm going to give Layne Nortons PHAT a go I think once I get my power cage setup. Seems pretty solid I think. What's your take on it?

    Yeah, Erie isn't too far away! I don't think I ever been to Erie to be honest tho haha.
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  12. #12
    Platinum Account MITCHAPAL00ZA's Avatar
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    PHAT is pretty good, but its high volume. coupled with your somewhat intensive cardio it might be too much imo...what are your current macros? you seem to be built like me and if I were to run phat and do that cardio id need probably in the realm of 4200+ cals to slowly gain. Also, any idea of your current big three (squat bench deadlift) 1 rep maxes?
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  13. #13
    Chef Bob The Solution's Avatar
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    Originally Posted by Credz View Post
    Yeah. I'm going to give Layne Nortons PHAT a go I think once I get my power cage setup. Seems pretty solid I think. What's your take on it?

    Yeah, Erie isn't too far away! I don't think I ever been to Erie to be honest tho haha.
    Depends on how long you have been training serious. Honestly you dont need to do real crazy routines to build your goal. The focus should be
    1) Progressive overload
    2) Time Under Tension
    3) Mind Muscle connection

    just pretty much keeping it basic and dont really shift programs over and over (which can lead to wheel spinning)

    max gave some good recommendations. Since you are focusing on a spartan race, your focus should be on your conditioning and not as much volume (as phat does bring) That is why i would suggest as less volume routine that is upper/lower focusing on the compunds, stressing your muscle, and minor accessory work and leaving plenty of kcals/room for your conditioning. High Volume + High cardio may run you into the ground.
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  14. #14
    To The Infinite! Credz's Avatar
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    Originally Posted by MITCHAPAL00ZA View Post
    PHAT is pretty good, but its high volume. coupled with your somewhat intensive cardio it might be too much imo...what are your current macros? you seem to be built like me and if I were to run phat and do that cardio id need probably in the realm of 4200+ cals to slowly gain. Also, any idea of your current big three (squat bench deadlift) 1 rep maxes?
    Well Usually during the week I get in about 2400-2700 Calories a day and during the weekend I go 3200-3500. Sometimes it does hit 4000. I've been pretty much maintaining on this type of calories, sometimes even losing some weight. Though my strength has been strong and hasn't dimished.

    My Maxes are hard to determine cause I workout at home and do not have a power cage or anything yet to be able to squat safely. Though, I'am getting on Friday and trying to work it into my area so I can squat. When I was at the gym 3 years ago I was squatting 225 for reps, but I never really tested my 1 rep max. Deadlifting I just started up again since I finally got a 300lb barbell set. I used to be able to do 320 1 rep max at the gym. Right now Im doing 210 for reps but increasing every week to get me back up there. And for Bench Press all I got are dumbbells and they max out at 75lbs and I can bench those for 5-6 reps at a time. Hopefully with my Power Cage I can bench press in it comfortably as well.

    Originally Posted by The Solution View Post
    Depends on how long you have been training serious. Honestly you dont need to do real crazy routines to build your goal. The focus should be
    1) Progressive overload
    2) Time Under Tension
    3) Mind Muscle connection

    just pretty much keeping it basic and dont really shift programs over and over (which can lead to wheel spinning)

    max gave some good recommendations. Since you are focusing on a spartan race, your focus should be on your conditioning and not as much volume (as phat does bring) That is why i would suggest as less volume routine that is upper/lower focusing on the compunds, stressing your muscle, and minor accessory work and leaving plenty of kcals/room for your conditioning. High Volume + High cardio may run you into the ground.
    I see where you are coming from. I dont know why but I really want to try the PHAT program and see what happens for a few weeks. I guess it doesn't hurt to test the waters and see how it goes right?

    Basically my cardio routine looks like this..

    Saturday:
    AM: Weights (This is my main chest/back workout and takes me 90-120 minutes) and Inclined walking on the treadmill for 60 Minutes maybe more depending

    Sunday:
    AM: Weights (This is my main arm workout and takes me 90-120 minutes) and 10 Minute Walk, 35 Minute Jog and 15 Minute cool down walk

    Monday-
    AM: Leg Routine w/ 30 Minutes Walking
    PM: Kettlebell routine

    Tuesday
    AM: Weights (Shoulder- 90ish Minutes) with 1 Mile Jog
    PM: 45-60 Minutes walking

    Wednesday -
    AM: Weights (Light Chest/Back w/ Abs- 90ish Minutes) with 1 Mile Jog
    PM: 45-60 Minutes walking

    Thursday:
    AM: Light Kettlebell Routine (20 min roughly) and 10 Minute Walk, 35 Minute Jog and 15 Minute cool down walk
    PM: 45-60 Minutes walking

    Friday:
    AM: Abs with 60 Minutes Inclined Walking

    Thats pretty much what I do now.

    I do appreciate all your guys' help!
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  15. #15
    Chef Bob The Solution's Avatar
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    Sure you can do PHAT, but i would suggest lowering the overall volume because your doing an hour of cardio most days and sometimes even more while on ~2500 kcals on the daily norm. For someone 5'10 and 155 pounds it seems like its not that much more than your maintain or even hitting that what you need to maintain. (again that depends on many factors)

    But if you want to do phat i would drop it to 4x a week since you are doing multiple KB routines which are like weightlifting itself split up from extra cardio work. You dont need that much training based on your goal which is primarily cardio.
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  16. #16
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    I agree, I'am working on upping my calories. These past two weeks I've been hitting 2700 during the week or close to it. Slow and Steady I'm increasing until I start to see a weekly weight gain. Yesterday was a 2700-2800ish. Today I have like 2150 in and will add more to my last meal to hit the 2500-2700.

    My basic Monday-Friday is normally the same...

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    Meal 2:
    2 Slice Wheat Bread
    4 Egg Whites

    Meal 3:
    8oz Chicken Burger (this changes daily, Sometimes Chicken or Turkey Burger, 5-8oz Chicken Breast or 3.5 slices Ham)
    2c Broccoli & Green Beans
    1 Wrap

    3/4c FF Cottage Cheese
    1/4c FF Greek Yogurt
    1 table spoon peanutbutter
    1/2 Banana
    1 scoop Infinite Whey
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    4 Egg Whites

    The weekends always change because of eating out with my fiance, family and friends. Same goes during the week sometimes I eat out with my Fiance as well.
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  17. #17
    To The Infinite! Credz's Avatar
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    Thursday Morning
    1.5 Scoop Juggernaut HP
    w/ 3g BCAA


    BB Power Cleans
    Set 1: 45lbs - 22
    Set 2: 95lbs - 6
    Set 3: 95lbs - 6
    Set 4: 95lbs - 6
    Set 5: 95lbs - 6

    KB Circuit
    20 Swings
    15 Around The Worlds
    20 Cleans

    22.5lb Kettlebell
    24 One Arm Swings
    1 Minute Jump Rope
    24 One Arm Cleans
    1 Minute Jumping Jacks
    24 One Arm Swings
    1 Minute Jog In Place
    10 Burpees
    -

    5 Minute Walk
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    20 Minutes inclined walking
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  18. #18
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    45 Minutes Evening Walking

    Pre-Bed Meal:

    3.5 Slices of Ham
    Green Beans & Broccoli

    4 Egg White, Ham and Cheese Wrap

    Cottage Cheese/Greek Yogurt Mix w/FiberOne Brownie & Crunch Bar

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  19. #19
    Chef Bob The Solution's Avatar
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    Originally Posted by Credz View Post
    Thursday Morning

    5 Minute Walk
    35 Minute Jog
    20 Minutes inclined walking
    Originally Posted by Credz View Post
    45 Minutes Evening Walking
    Almost 2 hours of cardio + a workout and your only eating 2500-2700?
    Your really shortchanging your metabolism brother.
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  20. #20
    To The Infinite! Credz's Avatar
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    Originally Posted by The Solution View Post
    Almost 2 hours of cardio + a workout and your only eating 2500-2700?
    Your really shortchanging your metabolism brother.
    I agree with you. I'm working on increasing the calories. This weekend is going to be crazy cause its my Birthday on Tuesday and my parents, fiance and few friends all want to do something separate with me to celebrate it so after I get back to regularity, Im going to go a few weeks hitting 3000 cals a day then see how that goes and increase over the next weeks.

    If I did the calculations right my Maintainence should be like 2400-2500 calories. But I think it is probably a little higher than that however cause of my activity level I guess. I never thought I had a fast metabolism, I was always a bigger kid in school and out of school for a few years.

    Today is only Abs and Morning Cardio cause I'm going to get my power cage tonight and groceries . Once I get the cage I can start my new routine, I'm looking forward to it.
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  21. #21
    Chef Bob The Solution's Avatar
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    Originally Posted by Credz View Post
    I agree with you. I'm working on increasing the calories. This weekend is going to be crazy cause its my Birthday on Tuesday and my parents, fiance and few friends all want to do something separate with me to celebrate it so after I get back to regularity, Im going to go a few weeks hitting 3000 cals a day then see how that goes and increase over the next weeks.

    If I did the calculations right my Maintainence should be like 2400-2500 calories. But I think it is probably a little higher than that however cause of my activity level I guess. I never thought I had a fast metabolism, I was always a bigger kid in school and out of school for a few years.

    Today is only Abs and Morning Cardio cause I'm going to get my power cage tonight and groceries . Once I get the cage I can start my new routine, I'm looking forward to it.
    Any calculation you do will be bogus, there is no online caluclator to SUIT YOUR MAINTAINCE, they are just general estimations, using an online calculator is like having some machine build your diet that knows nothing about you, your TDEE, Your NEAT, your weight, height, activity, cardio, weight training etc. There are way too many variables to put faith in a calculator. The real way to figure out what you need is 1) the mirror, 2) Gym Performance/Mood/Energy/Strength, 3) The Scale.

    Online Calculators are great and all, but they are not going to be accurate they are only estimations they will not hold true for the majority. Trying to pin point off some random calculator is not going to be effective.
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  22. #22
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    Yeah I understand that. The past few days have been 2700ish calorie intake and I've been maintaining my weight over those 3-4 days, Well sorta, It slowly decline each day by like .3lbs but it gives me a better idea. I will keep increasing. I do feel like my lower belly fat is getting smaller though. Ive been keeping track of my weight for weeks and its usually about the same give or take a pound or two some days. After I get thru my 4 Day Birthday Food Fest, haha, I will increase the calories more. I really appreciate all the advice sir!


    Friday Morning

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    Warrior Bow Crunch w/5lbs - 15 reps
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    Repeat once

    Elbow to Knee Crunch w/ 25lbs - 15 reps
    Knee Raise Hold to Kick - 15 reps
    Repeat once

    Decline Sit Ups w/ 25lbs - 15 reps
    Slow Knee Raise w/10lbs - 15 reps
    Repeat once

    Plank 1 minute w/ 15 Plank Crunches
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    Repeat once

    Oblique Crunch w/ 75lbs - 15 reps
    Oblique Raise - 8 reps each side
    Repeat once

    Russian Twist w/ 35lbs - 15 reps
    Hanging Knee Raise - 20 Reps
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    Decline Sit Ups 35lbs - 15 reps
    30 Burpees

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  23. #23
    To The Infinite! Credz's Avatar
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    First day of PHAT

    Pulling Power Movement: Bent over or Pendlay rows
    3 sets of 3-5 reps
    Warm Up Sets
    Set 1: 55lbs - 12 reps
    Set 2: 90lbs - 10 reps

    Set 1: 125lbs - 8
    Set 2: 135lbs - 8
    Set 3: 155lbs - 7

    Assistance Pulling movement: Weighted Pull ups
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: Bodyweight - 8 reps
    Set 2: Bodyweight + 10lbs - 8 reps

    Set 1: Bodyweight + 20lbs - 6
    Set 2: Bodyweight + 20lbs - 6
    Set 3: Bodyweight + 20lbs - 6

    Auxiliary Pulling movement: Rack chins
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: Bodyweight - 8 reps
    Set 2: Bodyweight + 10lbs - 8 reps

    Set 1: Bodyweight + 20lbs - 8
    Set 2: Bodyweight + 20lbs - 8
    Set 3: Bodyweight + 20lbs - 8

    Auxiliary Pulling movement: T-Bar Rows
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: 45lbs - 12
    Set 2: 55lbs - 12

    Set 1: 75lbs - 10
    Set 2: 85lbs - 7
    Set 3: 85lbs- 7

    Pressing Power Movement: Bench presses
    3 sets of 3-5 reps
    Warm Up Sets
    Set 1: 45lbs - 12 reps
    Set 2: 115lbs - 8 reps

    Set 1: 135lbs - 6 reps
    Set 2: 145lbs - 3 reps
    Set 3: 145lbs - 3 reps

    Assistance pressing movement: Decline Bench Press
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: 45lbs - 20 reps

    Set 1: 115lbs -12 reps
    Set 2: 135lbs - 8 reps
    Set 3: 145lbs - 6 reps

    Assistance pressing movement: Elevated Push Ups
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: Bodyweight - 20

    Set 1: Bodyweight + 30lbs - 12
    Set 2: Bodyweight + 35lbs - 10
    Set 3: Bodyweight + 35lbs - 8

    Assistance pressing movement: Seated dumbbell shoulder presses
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: 40lbs - 10 reps
    Set 2: 40lbs - 10 reps

    Set 1: 55lbs - 7
    Set 2: 55lbs - 7
    Set 3: 55lbs - 7

    Auxiliary curling movement: Cambered bar curls-Wide Grip
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: 20lbs - 12 reps
    Set 2: 20lbs - 12 reps

    Set 1: 50lbs - 10 reps
    Set 2: 55lbs - 10 reps
    Set 3: 60lbs - 9 reps

    Auxiliary curling movement: Cambered bar curls-Close Grip
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: 20lbs - 10 reps

    Set 1: 50lbs - 10
    Set 2: 60lbs - 10
    Set 3: 65lbs - 9

    Auxiliary extension movement: Skull crushers
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: 20lbs - 10 reps

    Set 1: 50lbs - 10 reps
    Set 2: 50lbs - 10 reps
    Set 3: 50lbs - 10 reps

    Auxiliary extension movement: DB Crossbody Ext.
    3 sets of 6-10 reps
    Warm Up Sets
    Set 1: 15lbs - 10 reps

    Set 1: 20lbs - 10
    Set 2: 22.5lbs - 9
    Set 3: 22.5lbs - 9
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  24. #24
    To The Infinite! Credz's Avatar
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    My power cage! Also Picked up a E-Z Curl Bar which is hard to see in the corner there.

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  25. #25
    To The Infinite! Credz's Avatar
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    Pics from this morning to show my starting point on the PHAT routine






    I took some of my quads but they didn't turn out good due to the lighting, So next time I take pics I'll make sure its better.
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  26. #26
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
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    Stats: 5'7", 185 lbs
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    With being how lean you are, i dont see why you are scared to eat more when 1) the scale is not really moving and 2 you have definition everywhere....

    Up it son.
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  27. #27
    To The Infinite! Credz's Avatar
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    Originally Posted by The Solution View Post
    With being how lean you are, i dont see why you are scared to eat more when 1) the scale is not really moving and 2 you have definition everywhere....

    Up it son.
    Yeah I know lol. Tonight I'm going to my parents for cake and ice cream for my birthday. So, I know today will probably 4k+ in calories. Told my mom to surprise me with the portion sizes she makes up for me. Haha. It'll be a good time I'm sure. I do plan on upping my calories though after all these Birthday meals to probably 3k a day for a week and see what happens then go to 3200 and keep increase until I gain slowly.
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  28. #28
    To The Infinite! Credz's Avatar
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    Red Velvet B-day Cake
    w/ 11 scoops of Edys Ice Cream Flavors with Banana, Brownies, Cherries and Whipped Cream.



    Last edited by Credz; 01-20-2013 at 05:00 AM.
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  29. #29
    To The Infinite! Credz's Avatar
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    2 Scoops Juggernaut HP

    Pressing Power Movement: Squats - Butt to ankles
    3 sets of 3-5 reps
    Warm Up
    Set 1: 45lbs - 8
    Set 2: 95lbs - 6

    Set 1: 115lbs - 3
    Set 2: 115lbs - 4
    Set 3: 115lbs - 4

    Assistance pressing movement: Step Ups
    2 sets of 6-10 reps
    Warm Up
    Set 1: Bodyweight- 12
    Set 2: Bodyweight + 35lbs - 12

    Set 1: Bodyweight + 60lbs - 10
    Set 2: Bodyweight + 70lbs - 10

    Assistance extension movement: Lunges - Until Knee hits the floor
    2 sets of 6-10 reps
    Warm Up
    Set 1: Bodyweight- 12
    Set 2: Bodyweight + 30lbs - 12

    Set 1: Bodyweight + 60lbs - 7
    Set 2: Bodyweight + 60lbs - 7

    Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps
    Warm Up
    Set 1: 65lbs - 10
    Set 2: 95lbs - 10

    Set 1: 150lbs - 8
    Set 2: 175lbs - 8
    Set 3: 200lbs - 5

    Assistance pulling/curling movement: Jefferson Squats
    2 sets of 6-10 reps
    Warm Up
    Set 1: 45lbs - 12
    Set 2: 65lbs - 12

    Set 1: 115lbs - 10
    Set 2: 140lbs - 10

    Auxiliary calf movement: Standing calf raise
    3 sets of 6-10 reps
    Warm Up
    Set 1: 95lbs - 15

    Set 1: 135lbs - 15
    Set 2: 150lbs - 15
    Set 3: 200lbs -

    Auxiliary calf movement: Seated calf raise
    2 sets of 6-10 reps
    Warm Up
    Set 1: 50lbs - 15

    Set 1: 80lbs - 15
    Set 2: 110lbs - 15

    80 Minutes Inclined Walking
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  30. #30
    To The Infinite! Credz's Avatar
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    2 Wraps
    w/ 8oz Turkey Burger stuffed with Cheese
    3 Protein Cakes
    Big Salad
    Small bowl of Pasta
    Banana




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