PHAT Log

[MarcAWilson]

Stats:
165 lbs
B 225x4
S 315
D 350

4/1/15 goals
>170 lbs
B 225x8
S 315x5
D 365x3

BB row
3x3-5
Weighted Pull ups
2x6-10
Rack chins
2x6-10
Bench
3x3-5
Weighted dips
2x6-10
DB shoulder press
3x6-10
Cambered bar curls
3x6-10 reps
Tri pushdowns
3x6-10 reps

Day 2: Lower Body Power Day
Squats or Deads
3x3-5
Front squat
2x6-10
Leg extensions
2x6-10
Stiff legged deadlifts
3x5-8
lying leg curls
2x6-10
Core work

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy
BB Row
6x3 with 65-70% of power day
Rack chins
3x8-12
Seated cable row
3x8-12
Plate loaded row
2x12-15
Close grip pulldowns
2x15-20
DB presses
3x8-12
Upright rows
2x12-15 reps
Side lateral raises
3x12-20 reps

Day 5: Lower Body Hypertrophy Day
Squats
3-5x3-5
Front squat
3x8-12
Leg presses
2x12-15
Leg extensions
3x15-20
SLDL
3x8-12
Lying leg curls
2x12-15
Seated leg curls
2x15-20
Core
Calves

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Bench
6x3 with 65-70% of working 3-5max
Incline dumbbell press
3x8-12
Hammer strength chest press
3x12-15
Incline cable fly
2x15-20
Cambered bar preacher curls
3x8-12 reps
Dumbbell concentration curls
2x12-15
Spider curls on incline bench
2x15-20
Tricep extension
3x8-12
Strict pushdowns
2x12-15
Cable kickbacks
2x15-20

Day 7: Rest

[MarcAWilson]

BB Row
155x5x3
Weighted Pull ups
25x6
10x6
Rack chins
2x10
Bench
225x3x2, 215x3
Weighted dips
10
45x6
DB shoulder press
50x8x3
Cambered bar curls
80x8,10,8
Tri pushdowns
?x10x3 (~80-110)

[MarcAWilson]

Deads
315x3x3
Front squat
135x10x2
Leg extensions (hoist)
7x10x2
Stiff legged deadlifts
185x8x3
lying leg curls
70x10x2
Cable crunch
130x12x4
Hanging bent leg raise&twist
12x2, 10

[MarcAWilson]

Chest arms hyper

Tendon pain/traps ****ed

Bench
155x3x6

Incline DB
45x12
50x12x2

Hammer strength bench
45x10x3

Incline cable fly
6x12
4x15x1+4x5 (rest pause)

Cambered preacher
40x12x3

Concentration curl
15x15x2

Spider
30x20x2

Overhead rope extension
70x12x3

Strict pushdown
60x15x2

FM kickback
5x20x2

[MarcAWilson]

Lower Body Hypertrophy Day
Squats
275x2
315x1
225x5x3
Front squat
135x8 (back pain)
Sub: squat machine
180x12x2
Leg presses
2ppsx15x2
Leg extensions
7x20
7x13
5x20
SLDL
135x12x3
Lying leg curls
65x15x2
Seated leg curls
3x20x2

Exhausting.

[YungSiddhartha]

BB Row speed
115x3x6

Rack chin
3x12

Seated cable row
120x12x3

Rope high row
120x12x2

Close grip pulldowns
75x20x2

DB presses
45x12x2, 8 (RC fatigue)

Cable Upright rows
80x15x2

FM Cable lat raise
7x12
5x15

[MarcAWilson]

Upper power
BB Row
165x5x3
Weighted Pull ups
25x7,6
Rack chins
+30x10x2
Bench
225x4x3
Weighted dips
10
+25x8
DB shoulder press
50x10x3
Cambered bar curls
80x10x3
Tri pushdowns
130x10x3

Bad knot left trap/neck

Right AC separation aggravated.

[MarcAWilson]

Dead
315x3x4
335x4

Squat
225x5
275x2
225x5 (box)

Front squat w/bar
2x20

Leg extension
8x10x2

Called it early. No sleep+first day in deficit.

Came back at night
100 cal bike
100 cal elliptical

Single leg glute bridge
15x1 (per side)

Core work

Stretched.

[MarcAWilson]

BB Row speed
115x3x6

Rack chin
30x12x3

Seated cable row
135x12x3

Rope high row
130x12x2

Close grip pulldowns
90x20x2

DB presses
45x12x3

Cable rope Upright rows
90x15x2

FM Cable lat raise
5x15