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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Thread: Credz -The Quest-
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01-13-2013, 04:20 PM #1
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
Credz -The Quest-
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Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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01-14-2013, 04:10 PM #2
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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
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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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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01-14-2013, 04:36 PM #3
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01-14-2013, 08:30 PM #4
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 IMOFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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01-14-2013, 09:15 PM #5
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01-14-2013, 10:06 PM #6
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01-15-2013, 03:44 AM #7
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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.
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
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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
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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
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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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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01-16-2013, 12:38 AM #8
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01-16-2013, 03:40 AM #9
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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
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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
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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
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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--------------------------------------------
Personal Workout Journal:
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01-16-2013, 04:05 AM #10
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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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01-16-2013, 04:42 AM #11
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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01-16-2013, 07:53 AM #12
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 6,621
- Rep Power: 22748
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?
xTUNAx CREW
SOYBOY CREW
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01-16-2013, 08:46 AM #13
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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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01-16-2013, 04:05 PM #14
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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.
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!--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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01-16-2013, 06:11 PM #15
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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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01-17-2013, 01:15 AM #16
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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...
Meal 1:
8-9oz Chicken Breast w/ Hot Sauce
2c Salad
3/4c Oatmeal
1 Scoop Infinite Whey Delite Protein
1 tablespoon Peanut Butter
1/2 Banana
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
2 Slices Wheat Bread
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.--------------------------------------------
Personal Workout Journal:
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01-17-2013, 03:30 AM #17
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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
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5 Minute Walk
35 Minute Jog
20 Minutes inclined walking--------------------------------------------
Personal Workout Journal:
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01-17-2013, 04:34 PM #18
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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
Grapefruit w/ Banana Peanutbutter Chocolate Marshmallow Sammy
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Personal Workout Journal:
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01-17-2013, 06:20 PM #19
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01-18-2013, 01:00 AM #20
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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.--------------------------------------------
Personal Workout Journal:
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01-18-2013, 03:00 AM #21
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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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01-18-2013, 03:36 AM #22
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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
1.5 Scoop Juggernaut HP
3g BCAAs
Warrior Bow Crunch w/5lbs - 15 reps
Hanging Knee Raise w/10lbs - 20 reps
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
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 - 20 Reps
Repeat once
Decline Sit Ups 35lbs - 15 reps
30 Burpees
60 Minutues inclined walking
Here is the powercage I plan on getting tonight:
http://www.dickssportinggoods.com/pr...98195.12598196--------------------------------------------
Personal Workout Journal:
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01-19-2013, 06:57 AM #23
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
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01-19-2013, 07:44 AM #24
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01-19-2013, 08:30 AM #25
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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.--------------------------------------------
Personal Workout Journal:
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01-19-2013, 09:08 AM #26
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01-19-2013, 09:15 AM #27
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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.
--------------------------------------------
Personal Workout Journal:
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01-20-2013, 03:54 AM #28
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01-20-2013, 07:56 AM #29
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4251
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--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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01-20-2013, 10:04 AM #30
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