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Phat Log: I'm Back (Suggestions welcomed Pls12071

simply_michael private msg quote post Address this user






this is me in the now ... Yup Post Partial dislocation of my shoulder so I am back allowed to do weights. Sure the weight numbers will be low however I gotta rebuild a good foundation and also watch out for my shoulder so crazy ..but

Age:38 now
Height :5'6
weight : 152
Bodyfat : Unknown ..any guesses

So yea .. here is first work out

Upper Body Power Day

•Pulling Power Movement: Bent over rows

3 sets of 5 reps - 40 pounds - go up

•Assistance Pulling movement: Assisted Machine Pull ups

2 sets of 6 reps - 20 pounds asst. x6,x7,x6 - go to failure next

•Auxiliary Pulling movement: Reverse Grip Pulldown

2 sets of 6 reps - 55 pounds -go up

•Pressing Power Movement: Flat Barbell Presses

3 sets of 5 reps- 95 pounds - go up

•Assistance pressing movement: Hammer Strength Seated Dips

2 sets of 6 reps - 35 each side ..total weight 70 pounds

•Assistance pressing movement: Seated dumbbell shoulder presses

3 sets of 6 reps- 15 pounds - go up

•Auxiliary curling movement: E-z bar curls

3 sets of 6 reps- 40 pounds - go up

•Auxiliary extension movement: Single Handed Dumbbell French Press

3 sets of 6 reps - 15 pounds- go up


Post Cardio

Done on treadmill speed of 7.0 for 1 mile in 10 minutes sprints . 1 min on 1 minute off . I'm Back
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simply_michael private msg quote post Address this user
Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 3 reps- 95 pounds -go up
•Assistance pressing movement: Hack Squats
2 sets of 6 reps - Only did sleigh weight -go up
•Assistance extension movement: Leg extensions
2 sets of 6 reps - 70 pounds- go up
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5 reps- 95 pounds- go up
•Assistance pulling/curling movement: leg curls
2 sets of 6 reps- 50 pounds - go up
•Auxiliary calf movement: Standing calf raise
3 sets of 6 reps- 70 pounds- go up
•Auxiliary calf movement: Seated calf raise
2 sets of 6 reps- 50 pounds - go up

Post Workout Cardio
Treadmill 7.0 no incline - sprints for 10 minutes and 1.12 miles - roughly 1 min on then 30 seconds rest
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simply_michael private msg quote post Address this user
Cardio day aka rest day

Rest day from weights so I went in and did some cardio

45 minutes 12 miles on recumbent bike on level 7 .
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simply_michael private msg quote post Address this user
Back and Shoulders Hypertrophy Day
•Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps -30 pounds - go up
•Hypertrophy pulling movement: Reverse grip pulldown
3 sets of 12 reps- 40 pounds - go up
•Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps - 40 pounds - go up
•Hypertrophy pulling movement: Hammer Strength Shrugs
2 sets of 15 reps- 45#,35#,25#
•Hypertrophy pulling movement: Close grip pulldowns
2 sets of 20 reps- 40 pounds - go up
•Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps- 10 pounds -go up
•Hypertrophy shoulder movement: Upright rows dumbbell
2 sets of 15 reps-5 pounds -stay (could feel in shoulder )
•Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 20 reps- 2.5 pounds x20, x20, x15 - stay

Post Cardio

Treadmill sprints 10 minutes - 1 mile - level 6 speed



Over all good day . anyone know better exercise for upright rows as I am a tad leary of the shoulder issue ??
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simply_michael private msg quote post Address this user
anyone reading lol

Lower Body Hypertrophy Day

•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps- 70 pounds - go up
•Hypertrophy pressing movement: Hack squats
3 sets of 12 reps- sled weight (anyone know?) - stay
•Hypertrophy pressing movement: Leg presses
2 sets of 15 reps- sled weight (anyone know?)-go up
•Hypertrophy extension movement: Leg extensions
3 sets of 20 reps- 30 pounds - go up
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 12 reps- 65 pounds - up a tad
•Hypertrophy curling movement: Lying leg curls
2 sets of 15 reps- 20 pounds - up
•Hypertrophy curling movement: Seated leg curls
2 sets of 20 reps- 20 pounds - up
•Hypertrophy calf movement: Donkey calf raises
4 sets of 15 reps- 90 pounds - up
•Hypertrophy calf movement: Seated calf raises
3 sets of 20 reps- 45 pounds - up

Post workout cardio

10 minutes recumbent bike at level 4 resistance and 2 miles completed
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Highdeas private msg quote post Address this user
I've been reading! Just not sure if I need to post anything. A lot more experienced folks around here will hopefully give you answers.. Looks like you're working hard though, keep up the good work. A lot of users prefer to just read and not post so don't feel like we're not paying attention!
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simply_michael private msg quote post Address this user
Quote:
Originally Posted by Highdeas
I've been reading! Just not sure if I need to post anything. A lot more experienced folks around here will hopefully give you answers.. Looks like you're working hard though, keep up the good work. A lot of users prefer to just read and not post so don't feel like we're not paying attention!


thanks that's reassuring was not sure if worth posting but even if just for one that's cool. I hate that they don't have how many people view the post so I almost stopped logging cause I can keep track and accountable myself but will tread on and yes for 38 years old I think I am working hard . my knee's say so lol . but I will tread on .
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Gunther private msg quote post Address this user
Always lurking in the weeds...just like a big northern pike!! Keep up the hard work!
Post 8 IP   flag post
simply_michael private msg quote post Address this user
Chest and Arms Hypertrophy Day

•Pressing Power Exercise speed work: Flat barbell bench presses
6 sets of 3 reps- 75 pounds up
•Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 12 reps- 55 pounds stay
•Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps- 10 pounds stay
•Hypertrophy fly movement: Incline cable flyes
2 sets of 20 reps- 5 pounds up
•Hypertrophy curling exercise: Cybex arm curl
3 sets of 12 reps- 15 pounds
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 15 reps- 5 pounds up
•Hypertrophy curling exercise: Standing E-z curl
2 sets of 20 reps-- 20 pounds
•Hypertrophy extension exercise: Seated dumbbell tricep extension
3 sets of 12 reps-10 pounds up
•Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps -25 pounds up
•Hypertrophy extension exercise: Cable kickbacks
2 sets of 20 reps - 5 pounds up tad

Post workout cardio
1 mile in 10 minutes on treadmill @ 6 speed

rest day tomorrow which means long cardio day 45 minutes at least I made this into a 30 day challenge to goto gym every day to kick start my new me post surgery so that's why every day Is a work day to get down to abs
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simply_michael private msg quote post Address this user
Quote:
Originally Posted by Gunther
Always lurking in the weeds...just like a big northern pike!! Keep up the hard work!


thanks man good to have u along on the ride . speak up anytime
Post 10 IP   flag post
simply_michael private msg quote post Address this user
Upper Body Power Day

•Pulling Power Movement: Bent over rows
3 sets of 5 reps - 50 pounds - go up
•Assistance Pulling movement: Assisted Machine Pull ups
2 sets of 6 reps - 10 pounds asst. x6,x6
•Auxiliary Pulling movement: Reverse Grip Pulldown
2 sets of 6 reps - 70 pounds -go up
•Pressing Power Movement: Flat Barbell Presses
3 sets of 5 reps-105 pounds - go up
•Assistance pressing movement: Hammer Strength Seated Dips
2 sets of 6 reps - 40 each side ..total weight 80 pounds
•Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 reps- 20 pounds - go up
•Auxiliary curling movement: E-z bar curls
3 sets of 6 reps- 50 pounds - go up
•Auxiliary extension movement: Single Handed Dumbbell French Press
3 sets of 6 reps - 20 pounds- stay


Wasn't really feeling it but I went and dug myself in it to win it . Yesterday missed due to unforeseen things with family so had to get today in . woot
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simply_michael private msg quote post Address this user
Lower Body Power Day



•Pressing Power Movement: Squats

3 sets of 3 reps- 105 pounds -go up

•Assistance pressing movement: Hack Squats

2 sets of 6 reps - sleigh weight +10 pounds -go up

•Assistance extension movement: Leg extensions

2 sets of 6 reps - 90 pounds- go up

•Assistance pulling movement: Stiff legged deadlifts

3 sets of 5 reps- 105 pounds- go up

•Assistance pulling/curling movement: lying leg curls

2 sets of 6 reps- 60 pounds - go up

•Auxiliary calf movement: Standing calf raise

Didn't do machine broke subbed :

Sub standing calf raises on leg press - sleigh plus 70 pounds

3 sets of 6 reps- 70 pounds- go up

•Auxiliary calf movement: Seated calf raise

2 sets of 6 reps- 70 pounds - go up



Post Workout Cardio

Recumbent bike 5.44 miles 25 min
Post 12 IP   flag post
simply_michael private msg quote post Address this user
rest day aka cardio day


2 miles on treadmill in 24 minutes done alternating top speed of 7.0 to 4.0 when started cramping . but most of the cardio was done via 6.5 speed .


hello everyone reading
Post 13 IP   flag post
simply_michael private msg quote post Address this user
hey gang reading this .. I am doing this right ? just input of the vets .. just so I make sure I am doing everything possible I can
Post 14 IP   flag post
NorIda private msg quote post Address this user
Quote:
Originally Posted by simply_michael
hey gang reading this .. I am doing this right ? just input of the vets .. just so I make sure I am doing everything possible I can


Its hard to say, because you don't seem to talk about your diet all that much
Post 15 IP   flag post
simply_michael private msg quote post Address this user
challenge accepted will post my diet

its actually very easy diet cause I work 12 hour shifts

Morning - fage plain greek yogurt 1 cup and 2 scoops of muscle milk choc protein powder (taste like choc ice cream or mousse )

Lunch - usually 2 chicken breasts with veggies

Night - Fage plain greek yogurt with 2 scoops of muscle milk choc protein powder

I drink water and 2 cups of coffee in the morning cause I work early early shifts. Now if I get hungry I nuke up some veggies .

Oh yea I also do two wheat bread slices and put honey and peanut butter on them for energy in the morning

I know this is not the best diet but where I work its hard to get it all in and I really try to keep it simple and basic so its easy and on the go

oh yea I am adding cottage cheese before bed ... I hate cottage cheese but figures I could use the protein
Post 16 IP   flag post
simply_michael private msg quote post Address this user
Back and Shoulders Hypertrophy Day

•Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps -40 pounds - go up
•Hypertrophy pulling movement: Reverse grip pulldown
3 sets of 12 reps- 55 pounds - go up
•Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps - 55 pounds - go up
•Hypertrophy pulling movement: Hammer Strength Shrugs
2 sets of 15 reps- 30 pounds -go up
•Hypertrophy pulling movement: Close grip pulldowns
2 sets of 20 reps- 55 pounds - go up
•Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps- 15 pounds -go up
•Hypertrophy shoulder movement: Upright rows dumbbell
2 sets of 15 reps-5 pounds -go up
•Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 20 reps- 2.5 pounds -go up

Post Cardio

recumbent bike 23 minutes - 5 mile - level 5 speed
Post 17 IP   flag post
NorIda private msg quote post Address this user
In reference to your diet, do you actually track your macros / caloric intake, or just try to eat the same everyday?

Basically what I'm getting at is its calories in vs calories out!

It's easier to manipulate your diet, than it is to do three hours if cardio a day.
Post 18 IP   flag post
simply_michael private msg quote post Address this user
honestly due to my job I try to just eat the same every day I believe I did the macro's once and then just cause it was easy to do I just ate the same . Plus being single it wasn't to hard for me to eat the same day in and day out . I can do the macro's tomorrow for yas
Post 19 IP   flag post
Trev182 private msg quote post Address this user
Get myfitness pal and start tracking your macros!
Post 20 IP   flag post
simply_michael private msg quote post Address this user
@trev ...downloading it now


Lower Body Hypertrophy Day

•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps- 85 pounds - go up
•Hypertrophy pressing movement: Hack squats
3 sets of 12 reps- sled weight plus 10 pounds - up
•Hypertrophy pressing movement: Leg presses
2 sets of 15 reps- sled weight plus 10 pounds - up
•Hypertrophy extension movement: Leg extensions
3 sets of 20 reps- 50 pounds - go up
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 12 reps- 75 pounds - up a tad
•Hypertrophy curling movement: Lying leg curls
2 sets of 15 reps- 30 pounds - up
•Hypertrophy curling movement: Seated leg curls
2 sets of 20 reps- 30 pounds - up
•Hypertrophy calf movement: Donkey calf raises
4 sets of 15 reps- 100 pounds - up
•Hypertrophy calf movement: Seated calf raises
3 sets of 20 reps- 55 pounds x20,20,15 --stay

Post workout cardio

22 minutes recumbent bike at level 5 resistance and 5 miles completed


hit it and get it today ..woot
Post 21 IP   flag post
Highdeas private msg quote post Address this user
You're definitely committed to the hard work of PHAT, do yourself a favor and start tracking food, it makes a huge difference, keep up the great work man
Post 22 IP   flag post
simply_michael private msg quote post Address this user
@Highdeas I listed what I take in couple post above I eat that day in and out will figure out macro tonight - I really don't deviate from my diet either
Post 23 IP   flag post
simply_michael private msg quote post Address this user
Chest and Arms Hypertrophy Day

•Pressing Power Exercise speed work: Flat barbell bench presses
6 sets of 3 reps- 85 pounds up
•Hypertrophy pressing movement: Incline barbell presses
3 sets of 12 reps- 55 pounds up
•Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps- 10 pounds up
•Hypertrophy fly movement: Incline cable flyes
2 sets of 20 reps- 10 pounds up
•Hypertrophy curling exercise: Cybex arm curl
3 sets of 12 reps- 30 pounds up
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 15 reps- 10 pounds up
•Hypertrophy curling exercise: Standing E-z curl
2 sets of 20 reps-- 30 pounds up
•Hypertrophy extension exercise: Seated dumbbell tricep extension
3 sets of 12 reps-10 pounds up
•Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps -30 pounds up
•Hypertrophy extension exercise: Cable kickbacks
2 sets of 20 reps - 5 pounds up


Post workout cardio
5 miles in 23.15 minutes via recumbent bike @5 level
Post 24 IP   flag post
simply_michael private msg quote post Address this user
downloaded the myfitness ... so here in a minute the break down for a 5'7 and 153 trying to get slimmer to show abs and then probably bulk from there .. just know need lower body fat to make muscles (what little I have ) to pop and easier to build from good foundation of lower bodyfat
Post 25 IP   flag post
simply_michael private msg quote post Address this user
@NorIda


As promised I downloaded myfitness and tracked today which is typical day :

4 pieces of bacon
2 6 oz of grits with margarine
2 protein shakes - Six star elite series whey protein plus

source- percentage for today - grams for today
Carbs -30% - 80g
fat- 18% - 21g
protein 52% -137g

(so it says at 5'7 153 losing weight )
goal calories 1,780
intake of food 1,060
remaining calories 720

there u go ..that's a typical day for me cause I work a lot and yes I did two shakes one for dinner and one for late snack ..usually I try to do a chicken breast but didn't today cause I was on the go from 5 am to now midnight now sleep
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Konstantinov private msg quote post Address this user
I see why it's easy for you to eat the same every day. You're hardly eating!
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david12345676 private msg quote post Address this user
keep it up young blood
Post 28 IP   flag post
simply_michael private msg quote post Address this user
@Konstantinov but according to the app I should be able to lose amount of weight so I can lean out before bulking . anyone care to weigh in and most of it is protein based .. am I wrong in my thinking ?
Post 29 IP   flag post
simply_michael private msg quote post Address this user
@david12345676 thanks I appreciate it . I also just wanna do this site and do the "vets" a favor and be like I listened . I applied ..I learned and now I am stack'd and jacked due to the bro science

for those reading I am 5'7 153 pounds and around 20 percent bodyfat ..see beginning post for pic of bodyfat
Post 30 IP   flag post
340764 55 30
destitute