Summer Phat Log-Getting Hooge

[someguy95]

Decided to log my workouts to keep track of progress easier and possibly input from others. I have been running Layne Norton's PHAT for about 7 weeks and have seen good results Including gaining roughly 10-12 pounds from 160 to 172ish. Obviously maybe 2-3 of that max is muscle growth but fat gain has been unnoticeable so most of it is probably increased water weight. If I feel I'm getting too bulky I will adjust my meals. I could cut for summer like a lot of people but I don't want to look like a skinny phuck with my shirt on.


Before starting/current/goal (all 3 sets of 5 reps)

DB Bench 50/70/100

DB Shoulder press 30/50/70

Squat 185/225/315 (I might switch to front squat because of current hip immobility... About a year back for football I was squatting mid 350s but lost a lot of that strength after getting my gallbladder removed and taking a break from working out.

Deadlift(x1) 225?/315/405+

Lat Pull-down 90/200/250



Also I know likely it may be better for me to be doing something like SS, Madcows, 5/3/1, etc. but I have seen significant gains in a short amount of time so no reason to fix something that isn't broke.

[someguy95]

Todays Workout Monday 5/19-Upper Body Power

DB Bench
45x5 Warm up
3x70x5(will up this to 75 next week)

DB Shoulder Press
45x5 Warm Up
3x50x5(PR and easy too)

CG Speed/power Bench Press- Don't do these really was just filling time cause some guy wouldn't leave the rack so I could do Pull-ups/dips my gym is some stupid fitness gym and has only one rack with the only pull-up bar and no where else to do dips.
3x115x5( easy just trying for speed/explosiveness really)

DB Rows( I've stalled on Pendlay rows trying to switch my routine up slightly and I prefer these as my horizontal rowing motion.
3x70x5

Pull-ups- I only started doing these last week but increased by about 2 reps a set lol
3x4

BW Dips (I'm seeing about buying a belt so I can do some weighted.)
2x10

French Press
2x60x8 ( my wrist was bothering me so I did one set of 20 lb dumbells after)

Ez Bar Curls
3x60x5

Pretty good workout a few PR's so that's good, just wish I didn't have to change the order of some of the lifts because of the guy hogging equipment.

[someguy95]

Leg Power Day 5/20
Bad workout today felt tired throughout. I wanted to do a heavy set of deadlifts but didn't want to strain anything after front squats.

Front Squat(felt decent except for muscles in my lower back where painful trying to stabilize myself and stay upright, I didn't round my back at least so should be no harm done.)
Barx10
135x8
3x185x3<-- PR for front squat would have liked to get 5 reps but whatever rep range calls for 3-5.

Romanian Deadlifts
3x90x8

Leg Extension
2x120x8<-- These were much harder then usual...usually do around 160 for similar reps.

Leg Curls
2x60x8

Standing Calf Raises
180x20
270x20
3x320x20

[someguy95]

Yesterdays workout-Upper Body Back/Shoulders 5/22 Hopefully didn't forget anything

Barbell Rows
6x90x3

Seated Cable Rows
2x60x15

Low Row Machine(sorta like TBar)
2x80x15

Lat Pulldowns
3x140x8

DB Shrugs
3x50x15

DB Shoulder Press
2x35x12
2x35x9

Lateral Raises
2x10x15(have to keep these light or my shoulder goes to snap city)

[TheBeastTyler]

Good job getting a log started. Good luck on your goals, mate!

[someguy95]

Thanks man I've been lifting for a while but I hope it helps me stay motivated.

[someguy95]

Leg Hypertrophy Day- Great workout could barely walk

Front Squat
6x115x3

Deadlift-Some old dude was asking me about deadlifts. I'm probably the only person in my gym who does them haha.
1x135x5
1x185x5
2x225x1(My negatives were poor so I went with singles can't drop the weight)

Glute/Ham machine (tried these idk if I like them)
2x70x12

Leg Press
1x270x15
1x340x15
1x340x9

Calf Raises
1x270x15
3x340x20

Leg Extensions
1x80x20
1x90x15

Hamstring Curls
2x60x15

[someguy95]

Saturday 5/24 Chest/arms hypertrophy
Good workout except for shoulder being a bit rattled after incline


DB Bench
6x45x3

Incline BB Bench
95x12
95x4<---not enough rest between
95x8

Flat BB Bench just testing some weights out as I do mostly db's now.
135x3
155x3<-- tough was pretty tired after incline
145x4
135x5

Pec Cable flies
2 sets of 15

Skullcrushers
3x40x10

CG BP(all effort into tris not chest)
2x115x8

Tricep Extension
2x40x12

Hammer Curls
2x35x8

DB Concentration curls
2x20x10

DB Supination curls
2x20x8

[someguy95]

Tuesday Upper Body Power 5/27(because of memorial day couldn't get a workout in yesterday)
I omitted a few exercises because I'm going to have to only have one day in-between back workouts since no off day this week.

BB Bench Press *I did these because I couldn't get DB into starting position safely today for some reason...I might prioritize these anyway as my gym unless goes up to 100lb dumbbells.
145x5
150x5
155x4(really wanted a 5th but my brother decided to try and rack and I lost my tightness) PR

DB Shoulder press
2x55x4<--PR
1x50x3

Pullups
3x4

Dips
2x8

Skullcrushers
3x50x8

EZ bar Curls
3x50x8

[someguy95]

Leg Power Day 5/28
I have college registration stuff all day tomorrow might end up having that as a rest day and doing an upper body hypertrophy day instead of separating shoulders/back and chest/arms


Front Squat
2x185x5
1x185x3<---almost passed out lol

Romanian Deadlifts
2x110x8

Leg Extensions
2x150x8

Seated Hamstring Curls
1x80x8
1x100x5

Glute kickback machine
1x90x8
1x135x8

Calf Raises
4x360x20