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Gougher's PHAT log11394

Gougher private msg quote post Address this user
Okei, so I have been thinking of starting an online training log for a while now, and finally manned up! For the last year, I have been doing some sort of PHAT routine. I have been very satisfied with the results that i have gotten from it, so I will stick with it for a while

I am a 21 year old man(I like to think of myself as a man at least, lol). I have been training for 3-4 years, but its now in the last 2 that it has become something much more.

When I first came over Layne Norton's training philosophy 1 year ago, it totally changed everything. Training every body part at least two times a week, and the "outwork" mentality has bitten me like a bug, and I am enjoying every second of it!

The first week of logging will be a deload, as I just finished a PHAT routine with Front Squat, Sumo deads, Incline barbel bench, Supported T-bar rows and weighted pullups as my "main lifts".

Nutrition wise, I have just worked the calories up again after a small summer cut. I am currently around 3.5->3.7k calories a day.
karbs: 430g+
protein: up to 250g
fats: ~80g

Reason for having protein as high as I do, is that I feel I have gotten alot better gains increasing it a bit over 1g/lbs.

Stats:
181cm tall
81/82 kg

best lifts:
All numbers are in kilograms
Squat: 130x4 (100% A2G)
Dumbbell bench 46x3(each hand, full RoM)
Sumo deadlift: 175x3(all 3 lifts dead)
weighted pullups: 40kgx3 / 45kg x1
Bent over bb-rows: 105x5 (underhand grip)

Hope some of you will enjoy my log, and excuse me for the freakin wall of text... lol )



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G3NGHIS private msg quote post Address this user
Looking great dude, excited for this log and a new member. PHAT really is the dopest of dope. How many times have you done PHAT in the past year? Do you stick to the 12 week then take time off?
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lolssons private msg quote post Address this user
Looking good man! will lurk this log for sure
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Gougher private msg quote post Address this user
@G3NGHIS
It really depends how long I stick to it. When i feel "bad", and I am overreaching, I usually go for about 1 more week. After that I do a deload.

As of how many times I have done a PHAT routine, I am not sure. I have also done a L/P/P routine with the same principles as one use in PHAT. Also gave me good results.

Glad to hear that you are in!
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FiremanSi private msg quote post Address this user
Always in to learn and help.
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Gougher private msg quote post Address this user
Did some easy Upper body work today. Low reps, low volume.

Deload.

The calm before the storm!
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Gougher private msg quote post Address this user
Easy lower body work. Low reps, low volume.

The calm...
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Gougher private msg quote post Address this user
Hyp: Chest and Back

Incline dumbbell press: 6x3 25kg
Decline dumbbell press: 30kgx12, 32.5kgx12, 32.5kgx10
Incline Barbell press: 50kgx15, 50x15, 50x12
Pec dec: 50kgx20. 50kgx17

Bent over barbell rows: 6x3 60kg
Rack chins: 12, 12, 12
Barbell cabelrows: 63kgx12, 70kgx12, 72.5kgx10
Hammerstrength row machine(one arm): 30kgx15, 32.5x15
Wide pulldowns 54kgx20, 54kgx15

Did some Trapz/abs work in the end!

Good workout, and nice to be back from deload. Loads of energy, digg the new setup.

The calm before.. THEM GAINZ
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Gougher private msg quote post Address this user
Hyp: Legs

Backsquat 6x3 80kg
Legpress: 200kgx12, 225x12, 275x12
V-Squat: 100x15, 115x15, 115x15
Leg ext: 10kg(each leg)x20, 12.5x20

SLDL dumbbells(each hand) 30kgx12, 35x12, 37.5x12
Hamstring curls: 40x15, 50x12
Seated curls: 61x17, 61x15

4 setts of standing calf raises, followed by 3 sets of seated ones. Allways increasing weights on the standing ones, and decreasing weights on the seated ones.

Strong workout! Very intense. Short breaks. Didnt get any pics, but will try to post some regularely.
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Flo1307 private msg quote post Address this user
@Gougher looking goooooooooood.

In 4 suuuure
Post 10 IP   flag post
Gougher private msg quote post Address this user
Hyp: Delts and Arms

Seated military press: 40kgx12, 50x12, 50x12, 50x8
Upright rows in cable machine: 100x12, 100x12, 100x12 (Not really sure what kind of measuring system the cables is set up with, so just going to write what i says )
Cable side raises supersetted with facepulls: 30 sideraise->60 facepulls, 30->80, 30->80

Straight bar preacher curls: 22.5kgx12, 22.5x12, 25x12
Superman in cables(cables): 40x12, 50x13-14, 60x8
spider dumbbell curls: 7.5x20, 7.5x15

Overhead rope extensions: 80x10, 90x10, 90x10
CGBP: 50kgx12, 50kgx15
1hand cable pushdown: 30x15, 30x17


Most likely could have pushed more weights, but first day, and a couple exercises im not too used to, so was a bit unsure about weights. And not recommended going to failure on your Hyp days, especially in the start of a new routine.

Did some Ab work in the end. Wanted to get a decent pic after the workout, but my partner ditched me(he was hung over, lol...)

Anyway, uploading a pic from the back session 2 days ago, and also todays strong post-workout meal(homemade taco, not too shabby on the macro side actually). I've gained a considered ammount of fat during the last couple of weeks, so I feel fat(which makes me look smaller IMO). But hey, better gains around 10-12 BF%, so I guess i just got to suck it! lol

Have a nice weekend shredderz



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Gougher private msg quote post Address this user
Also forgot to mention: When i do my Hyp days, I allways focus on time under tention. Normally use(atleast) 2 seconds on the eccentric part, and a slow and controlled concentric contraction! Hence why so low weights. (Had to write it down, can't leave the ego TOTALLY behind...lol)
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Gougher private msg quote post Address this user
Power: Upper body

Bent over rows underhand grip: 80kgx5, 90x5, 95x5, 100x5
Pullups neutral grip: BW x5, 15kgx6, 20x7
Rack Chins: 5kgx8, 10x8

Incline Dumbbell press(weights in each hand): 35kgx5, 37.5x5, 40x5
Flat Dumbbell press: 32.5x8, 35x8

Seated BB OHP: 40x8, 50x8, 50x8
Reverse flyes(rear delt) 5kgx12, 8x8, 8x8

EZ-Bar curl: 10kgx8(10kg each side), 10x8, 10x8
EZ-Bar skullcrushers: 10x8(each side), 12.5x8, 12.5x8


Strong first day of Upper body power. Looking forward to see how much i can incline press!

Note: Dumbbells are actually 2-3kg heavier than i've written down, as the actual handel weighs a fair bit(have taken the dumbbells apart and actually weighed them)

Focus on Full RoM, slow and controlled movements
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Gougher private msg quote post Address this user
Power: Lower body

Squats: 110kg5x 110x5, 115x5
Legpress: 275kgx8, 300x8, 325x8
Leg Ext: 20kgx8, 20x8

RDL: 80kgx8, 90x8, 90x8
Hamstring curls(dont know how much each weight-plate weighs): 8plates x6, 6plates x8

standing calves(same goes for the weight-plates here): 5 plates x8, 7x8, 9x8

Legpress calves: 150kgx10, 175x10
Seated calves: 20kgx20, 20x17

Just did some high reps in the end, to get them a bit more fatigued.
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Gougher private msg quote post Address this user
Hyp: Chest and Back

Incline DB press: 25kg 6x3 Speed reps
Decline DB press: 30kgx12, 32.5x12, 35x10
Incline Smith machine(all free BB's taken) 60kgx15, 60x13, 60x11
Pec dec 90lbsx20, 90x20

Bent over BB rows: 60kg 6x3 Speed reps
Rack Chins: BWx12, 2.5kgx12, 2.5x11
Seated Cable rows straight bar: 65kgx12, 70x12, 75x12
Hammer strength row machine: 30kg(each arm)x15, 35x15
Wide grip pulldown: 54kgx20, 54x18

3 sets of shrugs

Did not feel good this workout. Still managed to push through and overload the muscle from last workout. Totally smashed. Can't really see the reason for it, as I've gotten plenty of sleep and I have managed to get all my macros in for the last days.

Guess it was just one of those days..
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Gougher private msg quote post Address this user
Hyp: Legs

Squats 80kg 6x3 speed work
Leg press: 175kgx12, 250x12, 275x12, 300x12
V-Squat: 115kgx15, 115x15, 115x15
Leg ext: 12.5kgx15, 15x15

RDL dumbbels:35kg(each hand)x12, 35x12, 37.5x12
Hamstring curls: 40kgx15, 50x12
Seated hamstring curls: 68kgx15, 61x17

4 sets of standing calf raises -> 15xBW raises
4 sets of seated calf raises -> 15xbw raises

Intensity through the roof. Felt like I was going to die... In a good way! Felt the picture kind of described the feeling of how one should feel like after a good leg workout!

Have a nice weekend shredders!



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Gougher private msg quote post Address this user
Yesterdays delts+arm workout! Hyp.

Seated OHP: 40kgx12, 50x12, 55x11, 55x8
Upright rows in cables: 100x15, 110x15, 1150x15
Sideraises supersetted with facepulls in cables: 30->80x12, 30->80x12, 20x80x15

Straight bar preacher curls: 22.5kgx12, 25x12, 25x8
Suoerman in cables: 50x14, 50x12, 30x12
Spider curls dumbbels: 7.5kgx15, 7x20

Over head rope ext: 80x12, 90x12, 100x12
CGBP: 50kgx15, 55x15
1 hand pushdown: 30x20, 30x16


Good workout, good pump, especially in them delts.

Will do some calf work today(sunday). By far my weakest bodypart. THey improved when i started hitting them twice a week when i switched over to PHAT, so will try doing them 3 times a week for a while now.
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Flo1307 private msg quote post Address this user
@Gougher the leg day picture cracks me up haha !

Nice workouts tho buddy.
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Gougher private msg quote post Address this user
Haha, yeah! Priceless tbh!
Post 19 IP   flag post
Gougher private msg quote post Address this user
Going to be a long post as I didn't post yesterdays Upper body Power workout. Here it goes:

Power upper body:

Bent over BB Rows: 80kgx5, 92.5x5, 97.5x5, 102.5x5
Pullups neutral grip: BWx5, 20kgx6, 20kgx7
Rack Chins: 10kgx8, 10kgx8
Incline DB press: 37.5kgx5, 40x5, 40x5
Flat DB press: 35x8, 35x8
Seated OHP: 50x6, 55x6, 55x6
Reverse flyes: 5x12, 8x12, 8x12
EZ-curl(weight on each side): 10kgx8, 11.25x8, 12.5x8
EZ-Skullcrushers(weight on each side): 12.5kgx8, 12.5x8, 13.75x8


Power Lower body:

Back Squats: 110kgx5, 115x5, 120x4(Could have gotten fifth rep, but did not feel comfortable doing it with no spot...)
Leg press: 300kgx8, 325x8, 325x8
Leg ext(weight on each leg): 20x8, 25x8
RDL: 80kgx8, 90kgx8, 100kgx8
Hamstring curl: 75kgx8, 82x8
Standing calf raises: 160kgx8, 180x8, 200x8
Calf raise leg press: 175x10, 175x10
Seated Calf raises: 20kgx20, 20x20

Had plenty of energy on Upper day. Did not feel as good on lower though. Still managed to increase all lifts from last week.

Posting a half-bad leg pic. Do I even squat? lol... Legs defenitely a weakpoint, especially my calfs and hamstrings.


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Gougher private msg quote post Address this user
Hyp: Chest and Back

Incline DB press 6x3 25kg
Decline DB press: 25kgx12, 32.5x12, 35x10
Incline BB press: 50kgx15, 50x15, 50x15
Pec dec: 75lbsx15, 75x15

Bent over BB rows: 6x3 60kg
Rack Chins: BWx12, 2.5x10, 2.5x9
BB cabel row: 63x12, 63x12, 63x10
Hammer strength row machine(weight for each hand): 30x12, 40x12
Wide grip pulldown: 54x15, 54x15

Some trap work in the end!

Did drop weights a little bit from last session, but increased time under tension.

Overall a good and intense session!
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FiremanSi private msg quote post Address this user
Question.. why have u opted for the chest/back hyper day instead of chest arms, back delts as stated in the program description that layne wrote ??

Just wondering as i'm starting PHAT myself to mix things up.
Post 22 IP   flag post
Gougher private msg quote post Address this user
PHAT is not a set program. Its a way of training. Nonlinear periodization training.

I have mostly done the split as suggested by Layne Norton as well. But recently switched it up.

In the actual interview by SS, he mentions himself that he was at the moment doing Back+chest, Legs, Shoulders+arms. They talked about it during the idea of splitting the workout into two seperate workouts. For instance doing Shoulders AM and arms PM.

So to make the answer short. Variation
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FiremanSi private msg quote post Address this user
Yeah man i get that. good stuff.
Which way do u prefer ??
Post 24 IP   flag post
Gougher private msg quote post Address this user
Tbh, going to be the boring answer here: I like them both. Not really one of them that stands out in my opinion. The only thing that I have changed is that I have added an extra exercise on Upper body(rear delt), and I might throw in some extra facepulls at Hyp day of shoulders as well.

If i were you, I would have done the split that looks the least like what you have been doing so far. If that makes sence?

I am a firm believer that we have to constantly force our bodies into new situations, to make it adapt
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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
Post 26 IP   flag post
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.
Post 27 IP   flag post
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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