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Bulkshock!! The PHAT log12366

Frostshock private msg quote post Address this user
Hey guys, time for a log thread with an appropriate name that I'll be stuck with for awhile. My plan is to do a clean bulk up to 175lbs. 2 days from now I will also be starting a PHAT routine.

A little about me, I'm a full-time student going for a degree in Computer Programming and a full-time worker. I'm a huge comic book nerd and I used to play tons of MOBAs/MMO's before I really started getting serious about my fitness. I've been lifting since I was 16, basically testing broscience theories time after time. In the past year and a half I finally started having the funds/desire to really get my nutrition in check, which is the time I've made the most gains.
Enough of that - LIFTING STATS TIIIIME!!!

Age:21
Weight: 149
Height: 5'7"
Goal: 25p/20f/55c w/ a Maintainence of 2840kcals
Today: 28p/19f/53c @ 2401kcals

Since I'm starting PHAT, I'll just take guesses at what weight I can do/usually do for 5 reps.
Flat bb bench: 155#
Deadlift: 265#
Squat: 235#
Bicep Curl: 65#
OHP: 95#
Yates Rows: 115#
Dips: 55#

Default PHAT:

Sunday: Rest
Monday: Upper Power
Tuesday: Lower Power
Wednesday: Rest
Thursday: Back & Shoulder Hypertrophy
Friday: Lower Hypertrophy
Saturday: Chest & Arms Hypertrophy

I'm excited!!!!
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NorIda private msg quote post Address this user
Good luck dude
Post 2 IP   flag post
Frostshock private msg quote post Address this user
Last Leg day of my old routine was today. Gonna go heavy on back for Thursday just so it gets the same amount of intensity as my chest/legs. Overall GREAT leg day today, I felt amazing the entire workout.

Squats:
wusxwusxwusx8x7x6 @ 235#
I'm usually in the 4-6 rep range at 235!

RDL's
wus/formcheck x8x8x8 @ 145#
Adding weight slowly, don't want to create any bad form habits by going too heavy too early. Still new at these! My hamstrings were absolutely on FIRE all last week after trying these out.

Leg Press
16x16x16 @ 330#

Leg Curls
12 @ 85# 8x8 @ 90#

BB Lunges
8x8x8 @ 135#

Calf Raises on Leg Press
Thanks a bunch to @NorIda for recommending these to me, the pump I felt in my calves was much different/better!
12x12x12x11 @ 320#
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Mikemadeofpeace private msg quote post Address this user
Get after it man, i love PHAT! Im in for updates
Post 4 IP   flag post
FiremanSi private msg quote post Address this user
In to help and learn as always... Enjoy PHAT dude.
Post 5 IP   flag post
Frostshock private msg quote post Address this user
@NorIda @Mikemadeofpeace @FiremanSi Thanks guys! I'm excited to get big and lift big!

Rest days are possibly the worst days of the week -.-
Morning weigh in: 148
May just be water weight, a little weird though seeing as how I was at a 400kcal deficit yesterday rather than a 500. Won't think much into it, it's just one day.

Looking at 2427kcals today, which is 410 below maint.
Can't wait for back day tomorrow!!!!
Post 6 IP   flag post
Mikemadeofpeace private msg quote post Address this user
I thought you were doing a lean bulk?
Yeahhh rest days suck haha
Post 7 IP   flag post
McQueef private msg quote post Address this user
IN. Good luck bro.
Post 8 IP   flag post
Frostshock private msg quote post Address this user
Quote:
Originally Posted by Mikemadeofpeace
I thought you were doing a lean bulk?
Yeahhh rest days suck haha


Is going up by 100kcals every 2 days too slow? Yesterday and today were 400 below maint, thurs/fri will be 300, sat/sun 200, so on and so forth until I get to around 200-300 surplus
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FiremanSi private msg quote post Address this user
@Frostshock I'm nearly at the tail end of my reverse diet and i added 100cals/WEEK MAX.
Post 10 IP   flag post
Frostshock private msg quote post Address this user
@McQueef Awesome, thanks!!

Quote:
Originally Posted by FiremanSi
@Frostshock I\'m nearly at the tail end of my reverse diet and i added 100cals/WEEK MAX.


Hot damn, so if anything I'm going too fast! Alright sweet, give me some time to save up money for copious amounts of groceries =D
Post 11 IP   flag post
FiremanSi private msg quote post Address this user
@Frostshock Yeah man too fast for sure.
I did it and it also gives your body time to slowly build up the appetite for more calories.
Post 12 IP   flag post
Frostshock private msg quote post Address this user
@FiremanSi Yeah for sure, makes complete sense. Did you still do your refeed days then or no?
Post 13 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Ahh sorry I didn't realise you were coming off a dieting phase, I just read you were 400 below maintenance Yeah man slowly and surely is the way.
Post 14 IP   flag post
FiremanSi private msg quote post Address this user
@Frostshock Yeah did a refeed every saturday... slightly lower fats.. 1g/lb of protein and the rest carbs in a surplus of about 400cals above the calories at the time.
Post 15 IP   flag post
Frostshock private msg quote post Address this user
@Mikemadeofpeace no worries man! Thanks for the support!
@FiremanSi Alright cool, thanks for the help! 1st day of my PHAT back workout tomorrow, gonna be looking forward to any input you might have man
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jcheath33 private msg quote post Address this user
Good luck, I will be starting PHAT next week I have heard good things about it
Post 17 IP   flag post
Frostshock private msg quote post Address this user
@jcheath33 thanks man, 1st PHAT log incoming!
Post 18 IP   flag post
Frostshock private msg quote post Address this user
1st PHAT Workout!!

Back/Shoulders


Speed Set: BOR (Pendlays)
3x3x3x3x3x3 @ 95#

Assisted Chins:
12x12x12 @ -30#

Deadlifts:
12x12x12 @ 185#
Holy SHIT - 6 reps into the second set I started getting exhausted, but I pushed out all my reps.

T-Bar Rows:
12x12x12 @ 95#

Leverage Shrugs:
15x15 @ 160#

V-Bar Pulldowns
12x10x11 @ 95#

Seated DB Press:
12x12x12 (needed a couple seconds of rest at 10 reps) @ 45#

Seated Rope Face Pulls:
12x12x12 @ 35#

Cable Lateral Raises:
12x12x12 @ 10#

My back/shoulders aren't exactly in pain, but they feel like fucking butter lol. Never thought such high volume would feel so GREAT!

Nutrition
Morning Weigh in: 149.4#
Currently at a 405kcal deficit. Really should have looked at my macro split for the day last night, I was just tired. Im sitting at 27p/17f/57c for the day, I'll drink some milk tomorrow and bring my fat back up to 20%

Here's some ear sex for you - play this before a deadlift set =)
Post 19 IP   flag post
FiremanSi private msg quote post Address this user
Fats are too low for a fact.

Did u start on back shoulders because this is the day in the week u will be conducting that workout ye ??
Good volume mate.
Post 20 IP   flag post
Frostshock private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Fats are too low for a fact.

Did u start on back shoulders because this is the day in the week u will be conducting that workout ye ??
Good volume mate.


Definately, I kinda just threw together a meal plan. It was way past my bedtime and my brain was fried from cursing at my Java program lol.

Yessir, tomorrow is lower hyper and sat will be chest/arms hyper, then I do my first Upper Power on monday. I'm so used to 6 exercises so the volume is killer, but it feels great at the same time.
Post 21 IP   flag post
FiremanSi private msg quote post Address this user
I've always been a Volume Whore.
Post 22 IP   flag post
mattd534 private msg quote post Address this user
@Frostshock good luck bro ... I haven't done phat before but it seems legit once my strength goes up i might consider it ...Keep us updated put some pics up
Post 23 IP   flag post
Frostshock private msg quote post Address this user
@FiremanSi I see why, shit feels amazing lol.

@mattd534 Thank you sir! Hell yeah, it's a pretty fun routine so far! I plan on posting progress pics around every 5lbs or so, plus some form videos and food porn. Worry not!
Post 24 IP   flag post
TyrannosaurusFlex private msg quote post Address this user
In4pics!
Post 25 IP   flag post
mattd534 private msg quote post Address this user
@Frostshock mmmm food porn
Post 26 IP   flag post
teewhat private msg quote post Address this user
in4pics/progress/food/porn

good work man. ive ran phat in the past and loved it
ive ran 5/3/1 for the past few months to help get my strength up before moving into phat again. week 2 now legs hyper tonight!!

will be following closely man
Post 27 IP   flag post
Frostshock private msg quote post Address this user
@Arnoe @teewhat Soon enough! My weight is shifting super slowly so I may just do pics every 3lbs or so instead of 5. thanks for the support!

I'll look for your log to see how your phat is going too bro. Once I get stronger we can have lift offs >=D

Morning weigh in: 149.6
Deficit: 409 @ 159p/62f/325c for today. Too lazy to check the percentages on my phone but I think it was something around 24/21/55
Post 28 IP   flag post
Frostshock private msg quote post Address this user
Lower Hypertrophy day

Speed set of Squats:
3x3x3x3x3x3 @ 175#
Felt super stiff/sore during the first couple sets, then I finally loosened up and started having a better time

Hack Squats
12 @ 90# 12x12 @ 70#
First time doing hack squats! I think I may have done these wrong, my knees hurt like a MOTHERFUCKER during that first set. I brought them closer to underneath me but then I couldn't tell if my knees were going past my toes.

Leg Press
16x16 @ 260#

Lunges
Should be Leg extensions but I really prefer anything to do with a bar over a machine.
12x12x12 @ 95#

RDL
12x12x12 @ 95#

Lying Leg Curls
15x15 @ 70#

Seated Leg Curls
15x15 @ 70#

Calf raises on leg press
15x15 @ 185#
Got cut short here, had to rush out for work.

I actually am at a loss for what I should do for my calf work. PHAT routine calls for 7 sets total, 3 seated and 4 standing. I was advised to just do standing ones so should I just do 7 sets of standing/leg press?

Anyway, my legs are fucking fried. I'm gonna sleep good tonight =)
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FiremanSi private msg quote post Address this user
I do 5 sets standing on the power day and 5 sets of calf raises on the leg press on hyper days. Just to mix it up... It hits different part of the calf standing as opposed to seated.
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