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PHAT log (summer dedication for fall glory)10178

asiantank private msg quote post Address this user
Finally back to my lean base after spending 8 months cutting (172 -127). Going on a .3lb a week bulk until end of August with PHAT routine. Will report weight/reps lifted for each day

Day 1 5/28/2013 (7pm - 9pm)
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NorIda private msg quote post Address this user
127lbs, are you like 4'6"?
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asiantank private msg quote post Address this user
5'6", 175 and 30%bf is not a good look at that height that's why I cut down to 127
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NorIda private msg quote post Address this user
Lol, I don't think 30% BF is a good look at any height
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asiantank private msg quote post Address this user
yeah i went on a dreamer bulk last summer with Boring but Big routine from tnation. Bad choice
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KalletSc private msg quote post Address this user
Honestly you're pretty big for 128lbs...that sounds weird but you look like a decent sized 140lbs. Honestly man, if you took a year and slowly bulked to like 135-140lbs it would do you well man.
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asiantank private msg quote post Address this user
yep thats my plan for the summer , im currently 130 with the increased carb and water weight so by end of summer I should be 133 so about a 3lb muscle gain and then a 1lb a month slow bulk for winter.
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asiantank private msg quote post Address this user
Day 1 5/28/2013
flat dumbbell press 85lb 2 x 4, 1x 5 (spot on 5th rep)
weighted pullups. 15lb 2 x 6
power clean 1x 3 140lb, 1 x 3 135lb ,1 x 4 135lb
dips BW. 2 x 7
seated Arnold press (hyper) 3 x 10 30lb
barbell curl 1 x 6 65, 2 x 7 70 ( 65s next week, 70 starting to use hip at 7 rep area)
skull crushers 2 x 6 70 (too heavy , couldn't go all the way down without elbows flaring out)
1 x 8 60
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asiantank private msg quote post Address this user
day 2 5/29/2013
squat 2x3 215lb, 1x4 215lb
hack squat 1x 7 90lb, 1x7 95lb
leg press legs in(quad focus) 1x 7 180lb, 1x 8 200lb
leg extension 1 x 7 100, 1 x 7 115lb
stiff leg dead lift 3x6 140lb
sitting leg curls 1x 7 90, 1x8 100lb
standing calf raises 3 x 8 160lb
sitting calf raises 2 x 8 50lb
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Jelet private msg quote post Address this user
damn bro what happened to your squat!!! but dont worry, youll get it back with muscle memory.
Post 10 IP   flag post
asiantank private msg quote post Address this user
I could do more but I want to build it back up so I'm doing 5lb increase every week until I plateau
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Jelet private msg quote post Address this user
Oh ok got it
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4real private msg quote post Address this user
How tall are you man? You look heavier than 127
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asiantank private msg quote post Address this user
im 5'5.5". im on a slow bulk right now so with water weight i say 129 - 130
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asiantank private msg quote post Address this user
day 3 rest

day 4 5/31/12
Arnold press 3 x 7 60lb
upright rows 1x 12 20lb, 1x14 20lb
side lateral raises 3 x 15 5lbs
face pull (palms inward) 1x 8 20lb, 2x8 30lb,
power clean 6x3 95lbs
pullups BW 3x8
close grip lag pulldown 2x15 70lb
facing machine down row 3 x8 50lbs
declines weighted crunches 3x8 15lbs
seated leg tucks 4 x10
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asiantank private msg quote post Address this user
day 5 6/2/13
speed squat 6x3 140lb
hack squat 3x8 60lb
leg extensions 3 x15 70lb
seated leg curls 2 x1 3 55lb
hammer strength kneeling leg curl 2 x15 30lb( each side)( next time do 20lbs for slower eccentric movement)
leg press 2x 12 130lbs
stiff leg deadlift 3 x 8 90lb
standing heel raises 4x 12 100lbs
seated heel raises 3x 15 30lbs
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asiantank private msg quote post Address this user
day 6
6/3/13
dumbbell flat press 6x3 55lbs
incline dumbbell press 3 x10 35lbs
machine fly 1 x15 25lbs,1x17 25lbs
hammer strength 3x12 90lbs
barbell curl 3 x8 45lbs
dumbbell concentration curls 2 x14 10lbs
incline dumbell curls 3 x 15 10lbs
dumbbell skullcrushers 3 x 10 20lbs
cable pressdown rope extension 3 x 13 30lbs
dumbbell kickback 2 x 16 5lbs
weighted decline crunches 3 x6 20lbs
seated leg tucks 4 x 10
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asiantank private msg quote post Address this user
some stuff came up so took off for 4 days

day 1 week 2
6/7/2013
flat dumbbell press 80lb 2x4, 1x5
weighted pullups 20lb 2x6
dips BW 2x7
power clean 1x3 135, 2x3 140
seated Arnold press (hyper) 3x11 30lbs
barbell curl 3x7 65lb
skull crushers 3 x7 60lbs
decline weighted crunches 3x7 20lbs
seated leg tucks 4x10
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asiantank private msg quote post Address this user
previous week was messed up so had to re-do week 2,

week 2, day 1
6/11/2013

flat dumbbell press 85 1x3, 80 1x4,1x5
Weighted pullups 20lb 2x6
power clean 140 2x3, 1x4
BW dips 2x8
barbell curl 70 3x6
skull crushers 60 3x8
decline weighted crunches 20 3x6
seated leg tucks 4 x10

week 2, day 2
6/12/2013
squat 225 1x3
leg press 250 3x8
leg curl 110 2 x 8
leg extension 130 2 x 8
stiff leg DL 140 3 x 6
Standing heel raises 155 1 x 8, 160 2x8
seated heel raises 55 2 x 8

week 2, day 3
6/13/2013
rest

week 2, day 4
6/14/2013
dumbell arnold press 60 3x6
upright rows 30 1x12, 1x13
side raises 5 2x15, 1x16
cable rear delt raises 20 3x8
power clean 95 6x3
Close grip lat pulldown 70 2x15
BW pullups 3x6 (lats fatigued doing after lat pulldown)
Seated machine cable row 70 3x8
Dumbbell shrugs 40 3x8
decline weighted crunches 20 3x7
seated leg tucks 4x10

week 2, day 5
6/15/2013
speed squat 150 6x3
hack squat 65 3x9
leg press 155 2x12
leg extension 70 3x12
seated leg curl 70 3x12
hammer strength kneeling leg curl 10 2x15
standing heel raises 115 4x12
seated heel raises 30 3x15
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asiantank private msg quote post Address this user
week 2 day 6
6/16/2013
speed flat dumbbell press 55 6x3
incline dumbbell press 45 3x8
machine flys 40 1x15, 50 1x16
Hammer Strength 85 3x12
Dips BW 3x8
Barbell curl 45(bar) 3x8
Dumbbell Concentration Curl 15 2x12, 1x13
Incline Dumbbell Curl 10 1x15, 1x16
Skull crushers 40 3x10
Cable tricep pushdown 10(one with the pads) 3x12
Kickbacks 5 2x16
Decline Weighted Crunches 20 3x7
Seated Leg tucks 4x10
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Jelet private msg quote post Address this user
to much chest volume on the chest hypertrophy day bro. there are people bigger than you who still do less volume on phat and grow. someone your size doesnt need alot of sets for growth, more just will tax ur cns and make you unmotivated and tired to hit the gym.

hell all i did was 3 sets of bodyweight push ups but frequently 3 x a week and my chest grew when i started lifting... stick to laynes recommendation and do 7 working sets( and the speed set). and i think you should lower the weight on the dumbbells so you can literally explode it up and then drop it down and explode again. 55lbs is to heavy for u imo for explosiveness.




id remove the body weight dips.

just do the speed set, then incline chest press , (make sure its not to incline, or your shoulders will be pushing the weight) remember as you push to make it as if your crossing your hands to get a better feel for your chest.

do incline chest press 3 sets, followed by hammer strength seated press 2 sets, and then end it with flies 2 sets.

8-12 x3
12-15x2
15-20x2

stick to 1:45 min rest on the incline chest press
then jump right into hammer strength press with 1 min rest - 1:30 between those exercises.

and then jump into flies with 45 second rest - 1 min rest.

or something like that.


and make sure ur incline bench is not to much of an incline, like i said before or ur shoulders will take over.

ur shoulders are OPing ur chest so thats why u gotta be careful with the incline presses if its to much of an incline..
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asiantank private msg quote post Address this user
Yeah I'll take the dips out and lower the weights for the dumbbell flat press for speed day to 45lbs
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asiantank private msg quote post Address this user
week 3 day 1
6/19/2013
Flat dumbbell press 85 2x5,1x6
Weighted Pullups 15lb 2x7
BW Dips 2x8
Hammer Strength chest press 150 3x8
Power clean 145 3x3
Barbell Curl 65 2x8,3x9
Dumbbell Skull crusher 25lb 3x8
Seated Leg tucks 4x9
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asiantank private msg quote post Address this user
week 3 day 2
6/19/2013
Deadlift 225 1x3, 245 1x3, 260 1x3
Lying Down curl 90 3x8
Stiff leg Deadlift 145 1x7, 155 2x8
Leg Extension 130 3x8
Seated Leg Press 270 2x8
Heel raises(on seated leg press machine) 170 3x8,190 1x8
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asiantank private msg quote post Address this user
week 3 day 3
6/20/2013
rest

week 3 day 4
6/21/2013
Arnold Shoulder Pres 65 3x6
upright rows 30 2x14
Side Lateral Raises 5 3x16
Rear Delt flys 5 3x9
Power Clean 105 6x3
BW Pullups 2x8 1x7
Seated Cable Row 75 3x8
Dumbbell Shrugs 40 3x10
Decline Weighted Crunches 15lb 3x7
Seated Leg tucks 4x10


week 3 day 5
6/22/2013
Speed DL 155 6x3
Lying Down leg curls 70 3x14
Leg Extension 70 3x14
Seated Leg Press 150 3x15
Dumbbell Lunges 35lb 3x8
heel raises(on leg press machine) 130 6x10
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asiantank private msg quote post Address this user
week 3 day 6
6/23/2013
speed flat dumbbell press 50lb 6x3
incline press 45 3x10
Incline Cable Flys 30 2x15
Barbell Curl (bar) 3x10
One arm dumbbell concentration curl 15 3x14
Incline Dumbbell Curl 10 2x15
Dumbbell Skull Crushers 20lbs 3x8
Cable Tricep Pushdown 40lb 3x14
Tricep Kickbacks 5lb 2x17
Ab Wheel 3x8
Seated Leg tucks 4x10
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asiantank private msg quote post Address this user
week 4 day 1
6/25/2013
dumbell flat press 85 1x3,2x4
Weighted pullups (palms forward) 20lb 2x6
Power clean 145lb 1x2, 2x4
Arnold Press 35lb 3x12
Hammer Strength Chest press 170lb 3x6
Barbell Curl 70lb 2x7,1x8
Dumbbell Skull Crushers 30lb 3x6
Seated Leg Tucks 4x10
Declines Weighted Crunches 20lb 3x7
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Jelet private msg quote post Address this user
whats with the hammer strength chest on power day bro? bad idea. you have 6 sets of chest going on for power. Layne doesnt even do 6 sets on his power day for chest and he is very advanced.... more is not always better, u will just tire urself down and be unmotivated to hit the gym and drain ur cns.

and now you have 2 sets of pull ups and then 2 sets of power clean.

your doing more sets for chest than back. bad idea.



Day 1: Upper Body Power Day(taken from the interview)

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps


this is phat upper body supposed to look like. remove the powercleans imo and just stick with laynes program to the T. He choose the exercises for a reason for the simplyshredded interview. just remove a few exercises to suit your level.


if i was in ur shoes id do this. (i removed a few exercises)

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over rows or tbar rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps

Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps


Auxiliary curling movement: seated preacher curl with straight bar. or if you do standing barbbell make sure you dont cheat with ur back.
3 sets of 6-10 reps
Auxiliary extension movement: any tricep exercise you choose.
3 sets of 6-10 reps


Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 8-12 hypertrophy style...









but this is just my opinon. you can stick with your program that your doing and see how it goes for you.. but i dont want you complaining to me that u not much gains if you dont...








believe it or not the exercises do matter. on my powerdays my gains are not as fast as they used to and i still have muscle memory gains to make. its because of my exercise selection. im doing crappy exercises but its all i can do because of my back and shoulder. so the exercises do matter.
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asiantank private msg quote post Address this user
yeah i put the hammer strength because i thought i wasnt getting enough power sets for chest so ill take those off. I love power cleans but if i make the best gains from bent over BB row then ill switch over


week 4 day 2
6/26/2013
Squat 235 2x3, 1x4
Stiff Leg Deadlift 155 3x8
Lying Down Leg Curl 90lb 2x8
Leg Extension 150lb 2x6, 1x7
Seated Leg Press 270 3x8
Heel Raises on Seated Leg Press Machine 190lb 4x8
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asiantank private msg quote post Address this user
week 4 day 3
6/27/2013
rest

week 4 day 4
6/28/2013
Arnold Shoulder Press 60lb 3x7
Upright Rows 40lb 2x12
Side Lateral Raises 5lb 1x17, 6lb 2x15
Rear Delt Flys 3lb 1x10, 4lb 2x10
Bent Over Barbell Row 65lb 6x3
BW Pullups 2x8, 1x6
Lat Pulldown 75lb 2x15
Cable Row 75lb 3x9
Dumbbell Shrugs on Incline Bench 40lb 3x12
Weighted Crunches 15lb 1x7, 20lb 2x7
Seated Leg Tucks 4x10
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340733 79 30
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