BB3's Lean Bulk with PHAT

[Bodybuild3]

You're forgiven Happy Friday!

Thanks...it was a busy one!

Legs

Jump Rope
10 minutes. Did some variations (1 leg at a time) and did my best to stick to 30sec on/30 sec off windows but need to keep doing this and up my conditioning.

Lunges
2 x 40lbs x 8/7 -> busy walking day before this workout so think I could've done 10 if I was fresh.
1 x 35lbs x 10

DB Calve Raise
3 x 60lbs x 12

Sled Push
4 x 3 plates x 100 feet -> 1min-1min30sec of rest -- exhausting!

Ab Wheel/Hollow Ab Hold

Ab wheel -
3 x 8-10

Hollow Ab Hold -
3 x max hold


Burned around 4200-4400 calories today. Ate around 3200-3400 so was in a 800-1000 cal deficit (had some uncounted food so guestimating).


Chest tomorrow, and I plan to kill it. Also will do jump rope after (15 min or so). Aiming for 900-1000 cal deficit on rest days (2x a week), 600-800 deficit on hypertrophy days (3x a week), and 400-500 cal deficit on heavy days (2x a week). Mainly because I can control my hunger, and want to speed up this cut a bit.

[LPD11]

Dude sled-pushes! Those are unreal. That's sick your gym has them unless you were doing them at home?

[Bodybuild3]

Dude sled-pushes! Those are unreal. That's sick your gym has them unless you were doing them at home?

Gym has it which is awesome. First time using it and it was great for leg day. Raised my heart rate through the roof. Was planning to finish off with more jump roping but was way too tired.

[Bodybuild3]

Will update with what I lifted in the morning, really beat after today because I went to go lift at 9pm after oversleeping on my post work nap. Work a manual labor job currently so makes lifting a bit tougher now, but lets me eat a bit more and makes me really step up my determination to lift despite being a bit tired after a day of work.

Nutrition

Calories: 2637
Carbs: 264g -> medium carb day but upped them a bit to recover better
Fat: 107g
Protein: 179g


Burned around 3300-3500 calories so ate to balance out my deficit. As I mentioned previously, goal on this day is a 600-800 cal deficit so I definitely hit that today.

[Bodybuild3]

Hypertrophy Push

DB Shoulder Press (seated)
4 x 60lbs x 6
1 x 60lbs x 4 -> decided to lower weight for last 2 sets
2 x 55lbs x 6

Incline DB Press
3 x 60lbs x 8 -> was pretty exhausted from the shoulder press..attempted 70s but was too much

Tricep Dips
3 x BW + 10lbs x 12 (1min rest)

Arnold Press
3 x 30lbs x 8

DB Flyes/Overhead 1-Arm Tricep Press

Tricep Press -

3 x 20lbs x 12

DB Flyes -
3 x 30lbs x 8-10


Finished with 5 minutes of 20sec on/40sec off jump rope

[Bodybuild3]

Power Chest

BB Bench
2 x 205lbs x 2

-> Felt something tweaked in my left pec. When I was pressing back up on the first two sets, I noticed a strain feeling. When I began lowering on set 3, I re-racked before even touching chest because it did not feel right. No clue what caused that feeling in pec, but stopped there on bench. 205 felt fine, though. Besides the pec injury, there were no issues with it.

OHP
2 x 95lbs x 5 -> went light to start to be safe.
3 x 105lbs x 4-5

Skullcrushers
3 x 65lbs x 10-12

1-Arm Tri PD
3 x 25lbs x 8-10

Side Raises
3 x 30lbs x 8-10


Ran 2.3 mi at 7.40 pace when I got home from gym. Felt good. Deadlifts today (this was yesterday's WO), and I'll probably finish with some sort of cardio.

[Bodybuild3]

Power Pull

Well, next week is a deload then the week after that my PHAT routine has me maxing out. I'll look over my log and get some numbers in my head that I plan to try.

Deadlift (DOH grip)
7 x 2 x 275lbs -> failed to get 2 reps on set 6, but focused and managed to get 2 on set 7
1 x 275lbs x FAILED-> kind of bummed that I failed on last set. Tried it again the second first rep failed but knees shook too much and I couldn't get much over knees. Possibly should have used a belt.

Pull ups
1 x 10lbs x 5
2 x 15lbs x 5/3

SA DB Row
1 x 65lbs x 8
2 x 70lbs x 6/8 -> grip was giving out on 6 rep set, but powered through it on last set

DB Rear Delt Fly
3 x 15lbs x 10

BB Curl
3 x 75lbs x 8-10

DB Curl
3 x 35lbs x 8-10


Overall, good workout. I have been a lot more active during the day lately because of my job (~3500 calories burned today), but just planning my lifting sessions better and keeping intensity up in the gym and eating a bit more to make up for it.

Tomorrow is a rest day, but plan to run 2-4mi and do abs since I have been slacking on them.

[Bodybuild3]

Nutrition

Calories: 2445
Carbs: 270g
Fat: 67g
Protein: 205g

High carb day, upped fat a bit to get into around a 1000 cal deficit (to make up for weekend)

[LPD11]

Dude I always slack on abs too. I think it's cuz I always leave them for the end of my workout and kind of just half-ass them or skip them. Gotta try to get into the habit of hitting them hard.

[Bodybuild3]

Nutrition

Calories: 2401
Carbs: 121g
Fat: 102g
Protein: 258g


Burned around 3500 calories without any exercise besides work and walking my dog. Really wanted to get a run in, but was pretty exhausted + I did not really want to eat anymore.

Did some abs before bed.

[Bodybuild3]

Ran 4 mi today. Last mile was a walk/run hybrid because of some newly developing knee pain. Fun stuff!

It was around 9:10 pace, burned around 480 cals. Did this instead of a leg day because haven't got a chance to get a run in for a while

[whatevergirl]

2.3 miles under 8mm? That's really great!!

Sorry about the knee pain. Listen to your body, and don't push if it persists. Do you wear different shoes between running and lifting?

[Bodybuild3]

2.3 miles under 8mm? That's really great!!

Sorry about the knee pain. Listen to your body, and don't push if it persists. Do you wear different shoes between running and lifting?

Thanks, that run felt really good. I think my knee pain might be from overuse since I have drastically upped my activity recently. I will definitely try to ease up on it, but will aim to still get some light runs in. Might have to look into my running form so if anyone has videos or resources that have helped, send them my way!

Depending on the workout, I wear different shoes. I wear flatter shoes for deadlift/leg day, and my running shoes for Chest/hypertrophy back. I might stick to only wearing my running shoes during running (seems ideal) and look into some gel inserts as well. I might be a bit of a heavy striker

[Bodybuild3]

Nutrition

Calories: 3081
Carbs: 233g
Fat: 125g
Protein: 271g -> may need to lower this a bit because I don't think eating that much is beneficial at my bodyweight.

Calories upped because of activity. Carb goal was 200g but wanted to eat a bit less fat and also aid with recovery from run.

Burned around 3700-3800 calories so definitely a solid deficit today.

[Bodybuild3]

Hypertrophy Push

Definitely felt fatigued from work during this workout. I am in my summer months before college starts up again so took a part time job at Home Depot in the garden dept. to stay a bit busy this summer. It is been mulch season lately so I've been loading 100-200 bags of mulch a shift at least which is pretty tiring, but I can manage.

DB Shoulder Press - > use shoulders constantly at work so felt them sore before I even started. Definitely affected my strength on this.

1 x 60lbs x 10
1 x 60lbs x 8
1 x 55lbs x 6 -> bummed

DB Incline
3 x 55lbs x 12 (10 last set)

Tricep Dips
3 x 10lbs x 12

Went too low on a few reps and felt the pec pain I felt last chest workout. Could have been the cause of it.

DB Fly
3 x 30lbs x 10-12 -> very slow/controlled reps

OHP Tricep
3 x 50lbs x 12

First time doing this movement in a while so went lighter than I could have.

Finished with abs and jump roping (~10 min)

[Bodybuild3]

Hypertrophy Pull

T Bar Row
3 x 3plates x 10 (12 last set)

Incline DB Row
3 x 60lbs x 12

Pullups
3 x bw x 8/7/7 (dead hang/slow negative)

Preacher Curls
3 x 55lbs x 10-12

Hammer Curls
3 x 40lbs x 10


Cardio - 1.5 mi of running, .5 walk. Mainly a recovery/slow jog.

[LPD11]

Ran 4 mi today. Last mile was a walk/run hybrid because of some newly developing knee pain. Fun stuff!

It was around 9:10 pace, burned around 480 cals. Did this instead of a leg day because haven't got a chance to get a run in for a while

Nice job with the 4 miles. Sucks about the knee pain...you still planning on doing a 10k this summer?

[Bodybuild3]

Nice job with the 4 miles. Sucks about the knee pain...you still planning on doing a 10k this summer?

Thanks! I am going to play the 10k by ear. I have been pretty busy lately and focusing on a lot so don't want to spread myself too thin. Might just do a 5k until I have time to actually train for the 10k. Goal of this cut is not to lose much strength, and possibly gain strength if I can. I have been meeting both of those goals currently so I like where I am right now.


I think I'll either have pics today or tomorrow. Might be a bit flatter if I wait much longer because I am lowering my carbs this week. I plan to most likely cheat/refeed this weekend because seeing friends so want to eat around that in essence. I will still try to hit the gym despite being at a friend's house for the weekend, but we will see how that goes lol.

Also, will probably keep a 1-1.2k deficit most days besides the 2 heavy days I have coming up. This is a deload week so I want to recover but also stay on track with the diet.

[Bodybuild3]

Hypertrophy Push

BB Bench
5 x 175lbs x 5 -> Deload. Not insanely easy, but not hard. My goals for max out next week are 235/245/255. I think I can definitely get 235-245, but the 255 will be a grind if I get it. I am going off a few 1rpm calculators online.

OHP
3 x 105lbs x 5/5/6 -> working on form and bringing down to chest.

Skullcrushers
3 x 75lbs x 8 -> a bit of elbow pain, might lower to focus more on mind muscle connection

DB Incline Flyes (very inclined)
3 x 35lbs x 8-10

DB Flyes
3 x 30lbs x 6/8/6 -> Might lower but was getting it over shoulders (might have used a bit of momentum though)

Tri Pushdowns (1-arm)
3 x 25lbs x 8-10


Nutrition

Calories: 1960
Carbs: 91g -> not counting seasonings so probably closer to 100g (this is 200g usually so very happy with the lower carb week)
Fat: 97g
Protein: 178g


Around a 1k deficit today. This is a big lower carb/deload/higher deficit week since i'll refeed this weekend with alcohol and bad food Will lift this weekend so will utilize the calories.

[LPD11]

Thanks! I am going to play the 10k by ear. I have been pretty busy lately and focusing on a lot so don't want to spread myself too thin. Might just do a 5k until I have time to actually train for the 10k. Goal of this cut is not to lose much strength, and possibly gain strength if I can. I have been meeting both of those goals currently so I like where I am right now.


I think I'll either have pics today or tomorrow. Might be a bit flatter if I wait much longer because I am lowering my carbs this week. I plan to most likely cheat/refeed this weekend because seeing friends so want to eat around that in essence. I will still try to hit the gym despite being at a friend's house for the weekend, but we will see how that goes lol.

Also, will probably keep a 1-1.2k deficit most days besides the 2 heavy days I have coming up. This is a deload week so I want to recover but also stay on track with the diet.

Sounds like a great plan dude. Preparation is key. I'll be impressed if you hit that gym session while seeing friends as that can be really tough! How does the low carbs feel? My weight-loss has stalled a little bit I'm thinking of lowering my carbs too. How much longer on the cut do you think you have?

[Bodybuild3]

Sounds like a great plan dude. Preparation is key. I'll be impressed if you hit that gym session while seeing friends as that can be really tough! How does the low carbs feel? My weight-loss has stalled a little bit I'm thinking of lowering my carbs too. How much longer on the cut do you think you have?

I went low carb, then actually cheated yesterday and that honestly made me look leaner. Going into a large deficit + low carb next 2 days as well to stay on track. It feels ****ty, not going to lie. Lifting felt a bit more sluggish and I definitely feel more tired but got to fight through it.

I think if you feel stalled, try either carb cycling or lower carbs a bit over the week.