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(PHAT/531 Log) Body of Peace.11772

Mikemadeofpeace private msg quote post Address this user
Wednesday rest abs traps calf
Decline sit ups
12.5kg x 8
X 8
X 7
X failed 6th

BB shrug
242 X 10
X 10
X 10
X 10

Db roll out from feet negatives
X 10
X 10

Standing calf Bb
220 x 12
X 12
X 12
X 12

Morning weigh in 146.6
150cal bike cardio
Totals 58f 296c 143p 2365 cal

Thursday Chest and arms hypertrophy
Incline bb press
154 x 10
X 10
X 10
Wow massive progress

Db decline bench
35kg dbs x 10
X 10
X 10
On fire today

Db Fly
17.5kg x 12
X failed 11th

Standing Ez curl
32.5kg x 10
X 10
X 10 ish

Db Hammer curl
12.5kg x 12
X failed 12th

Conc curl
12.5kgs x 12
X 12

Neutral grip skull crusher
40kg x 10
X 9
X 9

Dips
Bw+22lb x 12
X 12

Single arm rope pull down
6.25kg x 11
X 11

150 cal bike cardio
Morning weigh in 144.6lbs wtf
Totals 58f 298c 153p 2400 cal

Friday legs
Sumo Deads 5+
187 x 5
220 x 5
248 x 5+ = 14

Bbb
160 x 10
X 10
X 10
X 10
X 10

Front squat
143 X 6
132 X 7

Morning weigh in 144.8
100cal bike cardio
Totals 58f 305c 144p 2443 cal

Weight is a crazy thing, it's dropped to 144 again this week, I haven't weighed this light for well over a month now. I've been chilling at 147-8 for a good few weeks thinking I've been gaining slowly then boom, dropped. Meh.
Calories up again!
Apart from that it hasn't effected my lifts, I made some sweet gains on Incline Bench, 3 full sets of 10 where as last week I had to drop the weight after the first set!
Shoulder power / back hyper tomorrow, can't wait!
Post 101 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Saturday shoulder pwr and Back hyper
Standing press
88lb x 5
99lb x 5
116lb x 5+ = 9

Bent over row
165 x 10
X 10
X 10

Weighted pull up
Bw +27.5lb x 10
X 8
X 8 ish

Neutral grip row Chest supported
70kg x 10
X 10 ish
X 10 ish

Chin ups
Bw x 12
X 10

BBB Standing press
77 x 10
X 10
X 10
X 10
X 10

Db lateral raise
10kg x 12
X 12

Rear db fly
7.5kg x 12
X 12

150cal bike cardio
Morning weigh in 146.4
Totals 2,416 48f 335c 145p

Upper Monday Upper body power 3+
Incline BB Press
121 x 3
143 x 3
154 x 3+ = 10

Decline BB Press
187 x 10
X 9 ish
X 9th tap

Db Fly
20kg x 10

Pendlay row power 3+
132 x 3
154 x 3
171 x 3+ = 12

Weighted Pull Up (rack)
Bw +33lb x 8
X 7
X 10bw

Cg neutral supported row
70kg x 10
X 10 ish

Standing press practice
99lb x 8
X 8
X 8

DB Lateral Raise
12.5kg x 10
X 10 ish

Neutral grip skull crusher
40kg x 8
X 8
X 8

BB Curl
88lb x 8
X 7
X 6
Drop
66 x 10

150cal bike cardio
Morning weigh in 146
Totals 2,446 57f 322c 147p

Tuesday legs
Squat
116 x 3
132 X 3
176 x 3+ = 12

Bbb
110 x 10
X 10
X 10
X 10
X 10

Rdl
176 x 10
X 10

100cal bike cardio
Morning weigh in 147
Totals 2,410 62f 309c 148p

Quite happy with that OHP, 116 for 9 is progress for sure. The extra practise in the week is paying off I expected a few more reps on my bench day going off previous weeks but its still on point.
Gains are definitely slowing a bit but pretty much everything is still on the up. My weight is still on the low side, i woke up at 145.2 this morning so ill keep on raising calories.
Post 102 IP   flag post
FiremanSi private msg quote post Address this user
On your back HYPER day man u should sample with some higher rep ranges really get a good pump.
12-15,15-20... also this is prescribed by Layne in the original PHAT program.
Post 103 IP   flag post
Mikemadeofpeace private msg quote post Address this user
@FiremanSi yeah your right man, I did start out with an exercise in that rep range but it's too tempting over the weeks to drop into that Lower range with more weight lol. I'll hit up some higher reps, even if it's just one set at the end
Post 104 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Wednesday rest abs traps calf
Decline sit ups
12.5kg x 9
X 9
X 9
X failed 9th

BB shrug
253 x 8
X 8
X 8
X 8

Db roll out from feet negatives
X 10
X 10

Bb Standing calf
231 x 12
X 12
X 12
X 12

150cal bike cardio
Morning weigh in 145.2
Totals 2,416 60f 299c 145p

Thursday Chest and arms hypertrophy
Incline db press
32.5kg dbs x 8
X 8
X 8
27.5kg x 10

Decline db press
35kg dbs x 10
X 8
32.5kg x 8

Incline db fly
17.5kg x 12
X 12

Bb Olympic ez curl
Bar + 22.5kg x 12
25kg x 12
X 10

Db Hammer curl
15kg x 10 ish
12.5kgs x 12

Db conc curl
12.5kgs x 13
X 14

Neutral grip skull crusher
40kg x 10
X 9
X 9

Dips
Bw x 15
X 14

Db kick backs
7.5kg x 15
8kg x 15

100cal bike cardio
Morning weigh in 147
Totals 2,444 59f 311c 146p

I had to go in to my works gym yesterday for my chest and arms day. It messed my numbers up a bit and i had to start with incline dbs instead of bench. I remember not being able to get 3 full sets of 8 with the 32.5kgs so ive improved but i just dont spend enough time with dumb bells so it doesnt feel like a productive session. They dont fully agree with my right shoulder. I woke up today and its all good which is surprising! Still, it was a bad ass session after the moaning haha.
Skull crushers are getting heavy now, im taking them really slow and controlled but still after each set im really thankful my elbows feel 100% woooo. Neutral grip is key!
Post 105 IP   flag post


FiremanSi private msg quote post Address this user
@Mikemadeofpeace When i'm doing DB bench work i turn my wrists in slightly helps minimise pain in my shoulder that i used to get also.
Post 106 IP   flag post
Mikemadeofpeace private msg quote post Address this user
@FiremanSi yeah it does help a bit but it's more so controlling my scapula during the press. It wanders all over the place, at the top of the rep I have to reset it and pinch them together again, but it's just my right that does it. It's always been a problem for me. I can control it muchhhhh better during a barbell press.
Post 107 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Morning weigh in 147

Friday legs
Sumo
202 x 3
231 x 3
260 x 3+ = 16 - 1 second pause deads Boom pr

Bbb
165 x 10
X 10
X 10
X 10
X 10

Front squat
88lb x 12
X 15

Sooooo tired

100cal bike cardio
Morning weigh in 147
58f 308c 145p. 2444 cals

Holy smokes, that was an intense set. I really need to increase the weight I'm using as my deadlift working max in the wendler progression because to put it politely, 16rep set Deadlifts are fucking horseshit! Haha. Mid set I had to have a little pep talk with myself, I wanted to quit at 12 but I was only going to stop because it was painful and a bit hard. Not because my form was breaking down or I was close to failing. So I called myself a little bitch and carried on till my form was a bit shaky. Well it was just painfully amazing. Love it haha.
Post 108 IP   flag post
shannowman private msg quote post Address this user
Are you always training at home? Doing well, bud.
Post 109 IP   flag post
Frostshock private msg quote post Address this user
Quote:
Originally Posted by Mikemadeofpeace
260 x 3 = 16 - 1 second pause deads Boom pr

Kill that shit!

Quote:
Originally Posted by Mikemadeofpeace
16rep set Deadlifts are fucking horseshit!

I know that feel all too well. I love pushing past what I think I can do though. Great lifts bro
Post 110 IP   flag post
Boxteross private msg quote post Address this user
Real late but in.. Great progress so far mate!!
Post 111 IP   flag post
Mikemadeofpeace private msg quote post Address this user
@shannowman Yeahh man, on the rare occasion i go into my work and use it on my chest and arms day. Other than that its all about the barbell and dumbbells in a cold ass garage haha.

@Frostshock Cheers! Yeah it definitely becomes a mental lift past a certain point

@Boxteross Great to have you a long for the ride, thanks a lot
Post 112 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Saturday shoulder pwr and Back hyper
Standing press
93lb x 3
105lb x 3
121lb x 3+ = 6, nearly 7 dohhh

Bent over row
171 x 10
X 10
X 10

Weighted pull up
Bw +10kg x 9
X 8
X 7

Neutral grip row Chest supported
70kg x 10
X 10
X 10

Chin ups
Bw x 12
X 11

BBB Standing press
83 x 10
X 10
X 10
X 10
X 10

Plate lateral raise
10kg x 15
X 15

Rear plate fly
7.5kg x 12
X 14

refeed dayyyyy
300cal bike cardio

Sunday rest abs traps
Decline sit ups
12.5kg x 9
X 9
X 9
X 9 th grinderrr

BB shrug
253 x 9
X 9
X 9
X 9 ish

Behind back BB shrug
132 X 12
X 12
X 12

Knee raises
X 15
X 15

300cal bike cardio
Morning weigh in 149.6
59f 306c 137p 2395cals
Post 113 IP   flag post
FiremanSi private msg quote post Address this user
U still cutting or bulking or whats going on at the mo mate ??
Post 114 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Upper Monday Upper body power 3+
Incline BB Press
132 x 5
148 x 3
165 x 1+ = 7

Decline BB Press
187 x 10
X failed 10th
X 9

Db Fly
20kg plates x 8

Pendlay row power 3+
143 x 5
165 x 3
181 x 1+ = 11

Weighted Pull Up (rack)
Bw +22lb x 10
X 9
X 8

Cg neutral supported row
70kg x 10
X 10

Standing press practice
99lb x 9
X 9
X 9

Lateral Raise plates
10kg x 12
X 13

Rear fly
5kg x 15
X 15

Neutral grip skull crusher
40kg x 9
X failed 9th
X failed 9th

BB Curl
88lb x 8
X failed 8th
X failed 7th
Drop
66 x 12

100cal bike cardio
Morning weigh in 148.6
2457 cals 60f 310c 149p

Tuesday legs
Sumo
220 x 5
242 x 3
275 x 1+ = 8

Bbb
165 x 10
X 10
X 10
X 10
X 10

Front squat
88lb x 12
99 x 12
X 12

Standing BB calf raises
220 x 12
X 12
X 12
X 12

100cal bike cardio
Morning weigh in 146.8
56f 310c 150p 2398cals

woo bit of a back log, i didnt realise! Well im into my 1+ week with a vengeance! To be honest i expected to get more reps with 275 on deads considering i put up 265 for 16, but that shit just felt heavy! Haha. Upper body day was pretty sweet too, mo gains mo gains! Body weight has settled back to 146 after a high refeed on saturday, pretty sure ill be upping my cals again this week, i love the amount of carbs im on at the moment. I seem to be running out of protein quickly, some days im having to have less chicken etc to hit the numbers. Meh. Im pretty sure im going for the deload next week, my body isnt complaining at me but i think my shoulder needs it a long with my grip/forearms funnily enough. They are constantly tired. Awesome awesome, i cant get enough! Still leaaaaan as shit, heres a back pic from deadlifts!

Afterall, it is nearly December time haha

Post 115 IP   flag post
Mikemadeofpeace private msg quote post Address this user
@FiremanSi Gaining at the moment man! I know the cardio seems high on those two days but i had a really high calorie day on Saturday so it was just damage control
Post 116 IP   flag post
FiremanSi private msg quote post Address this user
Ur lean a fwuarck mate i wouldn't worry about it just consider it a refeed at this stage.
In terms of protein i like to hit bout 1.2g/lb... more cause i like eating different meats instead of more carbs.
Did that all through my cut aswell and worked pretty well.
Post 117 IP   flag post
shannowman private msg quote post Address this user
You're silly lean still! If you can get that lean again after a run of gaining mass then you'll look really fantastic.
Post 118 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Yeah if it was a normal refeed i would just carry on as usual haha but the calories got a bit out of hand so i added some extra
It wouldnt hurt increasing my protein a bit i guess but i would much prefer to have more carbs. I dont mind having slightly less meat etc as long as i get just enough protein in, anything over 140 i want mo carbs, moooo carbs

@shannowman Thanks man! I cant wait to see where i am in a years time, i dont plan on getting this lean for awhile now. Slow and steady!
Post 119 IP   flag post
FiremanSi private msg quote post Address this user
@Mikemadeofpeace If the appetite is there and u are now bulking up ur carbs man.
I mostly added 100cals/week until i seen a 1lb increase. i.e. now at 3400.. but i started at 2500. haha.
Go get some carbs brah.
Post 120 IP   flag post
kickinchicken private msg quote post Address this user
@Mikemadeofpeace Dude, you've gained a ton of strength since your first log! You are tore the hell up too. Nice work. That 315 rep DL and and incline 200 press. Sooooooo close!
Post 121 IP   flag post
Mikemadeofpeace private msg quote post Address this user
@FiremanSi Yeahhh boiii more carbs this week for sure.

@kickinchicken That's awesome man thanks a lot, you have made my morning! It was kinda dragging and miserable haha so thanks for that perk up I think they are in sight for sure.
Post 122 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Thursday Chest and arms hypertrophy
Incline db press
32.5kg dbs x 9
X 9
X 8

Decline db press
35kg dbs x 8 Arg lost balance
X 10
X 8

Incline db fly
20kg x 10
X 8

Bb Olympic ez curl
Bar + 25kg x 12
X 12
X 10 dodgy last rep

Db Hammer curl
15kg x 11
x 10

CG ez curl
Bar + 15kg x 15
X 14

Neutral grip skull crusher
40kg x 10
X 10
X 9

Dips
Bw x 15
X 16

Single arm rope pull downs
Numberless stack 2 x 12
X 12

100cal bike cardio
Morning weigh in 146.4
Totals 2,451 59f 316c 141p

Fridaylegs
Squat
143 x 5
165 x 3
182 x 1+ = 13

Bbb
110 x 10
X 10
X 10
X 10
X 10

Rdl
182 x 10
X 10

Bb Standing calf
226 x 12
X 12
X 12
X 12

100cal bike cardio
Morning weigh in 144
Totals 2,432 62f 313c 142p

Saturday shoulder pwr and back hyper
Standing press
99lb x 5
110lb x 3
127 x 1+ = 5 woooo

Bent over row
176 x 10
X 10
X 10

Lat pull downs
75kg x 10
X 10
X 10

Neutral grip supported row machine
70kg x 12
75kg x 12
X 11

Wide high row machine
40kg x 15
45 x 15
X 15

Bbb Standing press
83lb x 10
X 10
X 10
X 10
X 10

Db lateral raise
10kg x 12
X 12
X 12

Cable face pulls
Number 4 x 15
X 15

300cal bike cardio
Morning weigh in 146.4
Totals 4,110 52f 715c 177p mmmmm Cereal.

I seem to have hit another peak this week! The past two weeks havent been that good in terms of how my form has been on some lifts (OHP, Squat) but they have come full circle just in time for my 1+ week haha! Two adjustments, pretty small but damn i got 13 reps with 182 on squat where as last week on my 3+ i got 12 reps with 176, struggling! Gainz.
Also a small adjustment in my OHP press grip got me 5 reps with 127! Gainz.
I also used my works gym twice this week, it did feel kinda nice to use a few machines on back day but when i finally get my new dumbbells i shall be back in my cave lifting like a caveman
Well this sums up my 13th week without a deload. Ugh, it is time. 65-70% week coming up! Oh joy.
Post 123 IP   flag post
FiremanSi private msg quote post Address this user
Deload next week ??
Post 124 IP   flag post
Frostshock private msg quote post Address this user
Body of shredded to fucking pieces.
Post 125 IP   flag post
Mikemadeofpeace private msg quote post Address this user
@FiremanSi Yeahhh man its gonna be a tough week haha. Im going to concentrate on dialling my form in even more so than usual. Itll be worth it for sure

@Frostshock Hahaa yeaaaaaah boiii, i need to put a winter coat on

Upper body deload workout in an hour, cant wait!
Post 126 IP   flag post
Mikemadeofpeace private msg quote post Address this user



Deloads aren't all that bad! I feel nice and rested already haha.
Big changes after today! I might start another log hmm. As a treat before Christmas I decided to have Mr John Otis Hollywood over see my progress over the next few months. It should be pretty interesting and hopefully a valuable experience!
I shall be starting as of tomorrow on the workouts!
Post 127 IP   flag post
FiremanSi private msg quote post Address this user
Sounds good let us know how it goes.
Post 128 IP   flag post
shannowman private msg quote post Address this user
Who's mr Hollywood?
Post 129 IP   flag post
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