Getting PHAT for Summer

[7THSIN]

Started lifting around the middle of this year (was ~94kg)
10 Weeks on Starting Strength, Bulking
Saw good strength gains

Fractured Vertebra (but wasnt very serious) back in gym 2 weeks later.
14 Weeks on a Chest/Tri.....Back/Bi.....Legs/Shoulders Starting each day with a heavy compound lift, Cutting
Saw some strength gains but body composition changed quite a bit

Towards the end started doing a PPLPP kind of week and enjoyed the volume.


So Im starting a modified PHAT routine today 18/11/13

http://forum.bodybuilding.com/showth...hp?t=149342423
Modified routine taken from here
.
Will be running this for at least 12 weeks.

Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Rest/Cardio
Thursday: Back/Shoulders Hypertrophy
Friday: Lower Body Hypertrophy
Saturday: Chest/Arms Hypertrophy
Sunday: Rest

I get PLENTY of rest when not at the gym

Will also be cliffing macros and calories in this log. So Im less tempted to binge or drink



This PHAT has been modified around my right shoulder injury.
I have limited external rotation from a severe dislocation/total fracture 6 years ago.
The rest of me is G2G


Starting stats:

97kg (213lb)
178cm
~18% bf

Most recent photo, maybe 2 weeks ago.


Goals at the end of this routine are
110kg bench
150kg squat
170kg deadlift

Plus a slight increase in LBM

[7THSIN]

Monday: Upper Body Power Day

10 minutes warm up stat bike

5 min rotator cuff warmup



10 Minutes stairmaster

15 Minutes stat bike



2188cal
161C
63F
255P

[7THSIN]

Lower Body Power



PR'd on deadlift.
previous best was 140x3

Today I lifted 150x3 and 160x1

[7THSIN]

Wednesday did 1h30m circuit training
1min on 20sec off

skipping rope
burpettes
star jumps
mountain climbers
tuck jumps

1min V sit
1 min plank

20 mins general cardio

2,230cal
179carbs
60fat
245pro

[7THSIN]

Back and Shoulders Hypertrophy



20mins stat bike warm up
20mins stat bike cooldown

[7THSIN]

Chest and Arms Hypertrophy

Had to switch this workout with Lower Body Hyp this week as my legs were still aching from tuesdays workout.

[7THSIN]

Lower Body Hypertrophy

PR'd on squat, apparently 120x5 is harder than 130x3

Anyway I dont count theoretical 1rm's I only count what was actually lifted.

Also PR'd on leg press 225x12

Legs are probably the strongest part of my body.

[7THSIN]

For some reason JEFIT didnt save my Upper and Lower Body power days this week.

I benched 95kg x 2 , couldnt incline DB press due to shoulder soreness.

Lower body power turned into abs/core workout and standing/seated calf raises. Quads are 27" thats plenty for now

[7THSIN]

Back and Shoulders Hypertrophy Day

Havent deadlifted this week, as lower body power day was scrapped in favour of strengthening core.

I think Im developing slight anterior pelvic tilt so working to fix that.

[7THSIN]

Set a new PR on BB squat, broke the 300lb mark for the first time ever. Got 2 reps and failed on the third.

Giving quads a break till my glutes and hams have caught up in strength.

Also not recorded were

3 sets ab crunch machine

2x 1min planks with 10kg on back

dumbbell and barbell wrist curls

static hangs 35 sec, 15 sec, 20 sec

[7THSIN]

[7THSIN]

Hit a couple PR's, was only my second time ever flat DB benching.

Did 21s for triceps which JEFIT said was a PR but I wont count it.

20 mins stat bike
15 mins incline treadmill fast walk

Tomorrow is rest day, I need it. Feeling run down and always tired from this volume.

[7THSIN]

Upper Body Power Day.



FINALLY hit 225lb on bench (2 plates)
Will leave the weight alone for the rest of the year and focus on repping it out further.

Set a couple other small PR's according to JEFIT, I thought I had 32.5 dumbells for one arm rows, turns out they were 35kg.

20mins stat bike warmup

[7THSIN]

Lower Body Power day



CRUSHED previous deadlift PR by 45 pounds. Im done with setting new strength PRs for the year, can bench 2 plates, squat 3 and dead 4, Im pretty happy with that.

Added decline crunches 3x10
lying leg raises 3x14
hex bar shrugs 3x14
15kg hypers 3x10

[7THSIN]

OK got slack with updating this. Gonna fill in all the workouts ive missed.

[7THSIN]

[7THSIN]

That puts me up to date. will do a quick 4 weeks summary of improvements

[7THSIN]

bench is up 10kg from 90x3 to 100x4

squat is up 10kg from 130x3 to 140x3

dead is up 20kg from 160x1 to 180x1

[7THSIN]

well xmas is over and its time to get back on the gain train. repped 105kg bench x 3 last week. will update logs this afternoon.

[Clabuilder91]

Hey man! I'm in to offer some motivation and support...keep going strong