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Gougher's PHAT log11394

Gougher private msg quote post Address this user
Reason for adding some extra rear-delt exercises is that mainly because it has helped me keep myself injury free, and most people seem to forget about rear-delts, or keep the workload to a minimum
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FiremanSi private msg quote post Address this user
Yeah i've changed a few things myself.
Squats to box squats.
Hack squats to sumo's sldl's to front squats.
Rack chins to chins or UH pulldows also.
Just switching a few exercises i prefer or want to work on.

Also added facepulls are in for rear delts.. i was doing PPL.. so i don't dodelts with back normally so i will go with that for now.
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Gougher private msg quote post Address this user
Sweet! When I used to do PPL i always did my shoulders after chest. When I switched back to PHAT it was nice to be able to train them when fully rested

GL! Will defo stay around your log, or the new one if you're doing a bulking log!
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FiremanSi private msg quote post Address this user
@Gougher Thanks bro.
Gonna cut until 11% and then lean bulk i suspect it will be in 4-5weeks.
Didnt do much shoulder work on ppl but lat raise and facepulls... haha.
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Gougher private msg quote post Address this user
Havn't been logging in a while due to close family member getting very ill. Going to Italy this weekend, and will continue logging when I come back.
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Gougher private msg quote post Address this user
Long time, no log. Will be a long one this time! Had a great trip to Italy where I managed to get alot of quality food in, even though i was traveling alot!

I will no log last weeks workouts, but I do have them in my own journal!

Monday: Upper power(switched out bent over BB-rows for pendlay rows, and dropping seated military press(will do them on Hyp days))
Pendlay rows: 70kgx5, 75x5, 80x5
Pullups: 25kgx6, 30x5 1/2
Rack Chins 12.5x8, 12.5x8

Incline DB press: 37.5kgx5, 40x5, 42.5x5
Flat DB press: 35kgx8, 37.5x7

Side raises 10x8, 10x8, 10x8

EZ-curl(weight on each side): 10kgx8, 12.5x8, 13.75x8
Rolling scull crushers: 10x8, 12.5x6, 12.5x8


Tuesday Lower body power:

Squats: 115kgx5, 120x5, 125x4
Legpress: 290x8, 340x8
Leg ext(each leg): 25kgx8, 25x8

RDL: 80kgx8, 100x8, 110x6
Seated curl: 82x8, 89x8

5 sets of calfs in the end.
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23/9 -13

Did some 1MR testing on neutral grip pullup. Had a good session with some heavy incline DB's as well.

Pendlay rows: 75kgx5, 80x5, 85x5
Neutral grip pullups: BWx3, 15kgx3, 30x3, 40x1, 50x1, 55(so close....)
Rack chins: 15kgx6, 15x8

Incline DB: 40x5, 42.5x5, 45x3
Flat DB: 37.5x7, 37.5x7

Some sideraises and rear delt work.

3 sets EZ-curl
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by Gougher
23/9 -13

Did some 1MR testing on neutral grip pullup. Had a good session with some heavy incline DB's as well.

Pendlay rows: 75kgx5, 80x5, 85x5
Neutral grip pullups: BWx3, 15kgx3, 30x3, 40x1, 50x1, 55(so close....)
Rack chins: 15kgx6, 15x8

Incline DB: 40x5, 42.5x5, 45x3
Flat DB: 37.5x7, 37.5x7

Some sideraises and rear delt work.

3 sets EZ-curl


Is this upper power day man ??
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Gougher private msg quote post Address this user
Dat is indeed!
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FiremanSi private msg quote post Address this user
Opted for incline press instead of dips is it ?? and lat raise instead of OHP ?
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Gougher private msg quote post Address this user
I switch around the pressing movement on each program, yes. And I've switched heavy overhead presses to Hyp days, and switched them out with raises/rear delt work, yes
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Gougher private msg quote post Address this user
24/9 - Leg day power

BSquats: 120x5, 125x5, 130x3
Legpress 300x8, 325x8, 350x8
Leg ext: 20x8, 30x6

RDL: 80x8, 100x8, 110x8
Hamstring curl 81x8, 91x8

Calf work in the end.


25/9 - Did some cardio.
Allright, I admit it. I tried Crossfit... lol
Was actually good fun. I would have used it regularely once or twice a week for the cardio as I actually enjoyed it. But the gym charges 750 norwegian kroners(which is around 100 dollars/Euros(rough estimate)) a month. Had the oppertunity to try it for free today, and had to see what all this fuzz was about.

Had a good conversation with some of the X-fit trainers about the sport and injuries, as I feel it's a dominant factor for me not getting into it(and I know it is for some of my friends as well).

But i got to admit it was good fun and a solid workout!

Throwing in a pic of me in the end. Felt very tight, must be because of cutting sodium I guess...


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Went out drinking this weekend, which I rarely do. The regrets... I swear i was hung over until yesterday.

1/10 - 13

Upper power

Pendlay rows: 80x5, 85x5, 90x5
Pullups: 30x6, 30x6
Rack chins: 15x8, 20x7

Inc DB: 40x5, 40x5, 40x3
Flat DB: 37.5x8, 37.5x8

Sideraise: 7.5x10, 10x8, 10x10
Rear delt work, light weight high rep.

EZ curl(weights each side): 10x6, 15x6, 10x8,
Rolling DB extention: 12.5x8, 12.5x8, 12.5x7

Abs


2/10 - 13

B-squat: 120x5, 130x2+1, 100x6
So fucked up after weekend.
Legpress: 325x8, 350x8, 375x8
Leg ext: 22.5x8, 32.5x6

RDL: 70x8, 100x8, 120x6
Hamstring curl: 89x8, 96x7

Calf work in the end.


Never drinking again.
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340752 38 13
destitute