Credz -The Quest-

[Credz]

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!

[Credz]

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

[Credz]

Dinner Tonight:

[determined4000]

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

[tehaesthetics]

in.

[MITCHAPAL00ZA]

how long did that workout take you?

[Credz]

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.

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

[Credz]

Dinner Last Night:

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

[Credz]

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

[The Solution]

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...

[Credz]

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.

[MITCHAPAL00ZA]

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?

[The Solution]

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.

[Credz]

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.

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!

[The Solution]

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.

[Credz]

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.

[Credz]

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
35 Minute Jog
20 Minutes inclined walking

[Credz]

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

[The Solution]

Thursday Morning

5 Minute Walk
35 Minute Jog
20 Minutes inclined walking

45 Minutes Evening Walking

Almost 2 hours of cardio + a workout and your only eating 2500-2700?
Your really shortchanging your metabolism brother.

[Credz]

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.

[The Solution]

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.

[Credz]

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

[Credz]

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

[Credz]

My power cage! Also Picked up a E-Z Curl Bar which is hard to see in the corner there.

[Credz]

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.

[The Solution]

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.

[Credz]

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.

[Credz]

Red Velvet B-day Cake
w/ 11 scoops of Edys Ice Cream Flavors with Banana, Brownies, Cherries and Whipped Cream.

[Credz]

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

[Credz]

2 Wraps
w/ 8oz Turkey Burger stuffed with Cheese
3 Protein Cakes
Big Salad
Small bowl of Pasta
Banana