Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
IntroductionNewbiePHATTraining LogTraining Programs

RWall Phat log12512

rwall89 private msg quote post Address this user
Well guys, looks like I'll be starting PHAT next week. Before I did my leg day today, I went ahead and check my max on bench, deadlift, and squat. They are as follows:

Bench: 278 lbs
Deadlift: 325 lbs
Squat: 300 lbs
Height: 6'3
Weight: 232 lbs
BF%: 17%

These numbers are too low so hopefully PHAT will help me raise these. I'm also changing it up just a little. I'm not doing a rest day between power and hyper, simply because I dont usually have time to workout on weekends. I'm also adding a trap workout to upper days.

Wish me luck.
Post 1 IP   flag post
NJT private msg quote post Address this user
Good luck mate, in for this.

I'd say it's worth resting mid week whenever you can though.
Lower hypertrophy can suffer if you go hard on lower power without a rest day.
Post 2 IP   flag post
rwall89 private msg quote post Address this user
@NJT thanks brother. I'd do the rest day between if I could but it's hardly possible. I stay pretty busy on the weekend and it's hard to fit a lift in without it being super late night
Post 3 IP   flag post
Frostshock private msg quote post Address this user
Id say work your days as:

Sunday: rest
Monday: Upper Power
Tuesday: Lower Power
Wednesday: chest/arms hyper
Thursday: Back/Shoulders Hyper
Friday: Lower Hyper
Saturday: Rest

*If you absolutely can't take a rest on wednesday.* Your chest seems like it needs the least amount of work so you can work it with the least amount of rest.

In for this log, lets see them GAAAAINS!
Post 4 IP   flag post
rwall89 private msg quote post Address this user
@Frostshock that looks and sounds pretty sensible. Thanks man
Post 5 IP   flag post
FiremanSi private msg quote post Address this user
Good luck man.
In to help out.
Post 6 IP   flag post
rwall89 private msg quote post Address this user
@FiremanSi thanks man. Looking forward to starting it.
Post 7 IP   flag post
rwall89 private msg quote post Address this user
Started my PHAT today. Almost forget to log on here. Slipping already haha. Anyway, here it is.

Upper Power

Bent-over rows: 1x5x185
2x5x205

Pull-ups: 2x6

Rack-chins: 2x6

DB Bench: 3x5x80 lb DBs (my gym only goes up to 80)

Weighted dips: 1x10 25 lb
1x10 45 lb

Seated DB shoulder press: 1x10x45
1x10x55
1x10x65

ez bar curl: 1x10x50
1x10x75
1x8x85

Skull crusher: 1x10x60
1x10x70
1x6x90

BB Shrugs: 1x10x225
1x10x275
1x8x295

Then I did a couple ab workouts to finish the workout.
Post 8 IP   flag post
rwall89 private msg quote post Address this user
Well guys, my car broke down on the way to the gym today so I'm carless for the next few days so I guess my log will be on hold for a few days since I have no way to get to the gym.
Post 9 IP   flag post
rwall89 private msg quote post Address this user
Got my car out of the shop. Went to the gym today but didn't do PHAT since I won't be able to go Thursday, Friday, or Saturday. Gonna do a push, pull, legs this week then hopefully get PHAT going next week. But I have a question. One of the guys that works at the gym I go to says he does a 2 week bulk, 2 week cut all year round. Does anybody have any thoughts on this? It seems like something that could kind of help me get where I am wanting to be.
Post 10 IP   flag post
FiremanSi private msg quote post Address this user
Sounds ridiculous... but each to their own.
What kind of weight do u think u are gonna gain in 2 weeks that u'll be able to see after a further 2 week cut.
It's counter productive... pick one and stand by it.. Be patient.
Post 11 IP   flag post
rwall89 private msg quote post Address this user
@FiremanSi I'm not really trying to gain weight. I want to cut but I'm not sure I have enough muscle mass to look good after a cut. I'm kinda in limbo of what I want to do haha
Post 12 IP   flag post
Frostshock private msg quote post Address this user
Sucks to hear about your car man.

Quote:
Originally Posted by rwall89
One of the guys that works at the gym I go to says he does a 2 week bulk, 2 week cut all year round.


I'm pretty sure it does horrors to his metabolism. Just shooting up and down like that. Its not like he can reverse diet in a 2 week span either.
Quote:
Originally Posted by rwall89
I want to cut but I\'m not sure I have enough muscle mass to look good after a cut. I\'m kinda in limbo of what I want to do haha


I planned doing a 12 week cut, around week 8 I felt like I looked tiny and sickly so I started bulking. You'll learn more about how your body works and metabolism by tinkering with it and tracking everything.
Post 13 IP   flag post
rwall89 private msg quote post Address this user
I am at a weight I feel is good but I want lower body fat. I don't really want to bulk at all right now because I just spent months losing 50 lbs and I don't want to gain fat back with an excuse of building muscle. But I don't want to cut and look like a stick because of not having enough muscle. So with that being said, I'm trying to figure out how to look better at the weight I'm at.
Post 14 IP   flag post
FiremanSi private msg quote post Address this user
17%BF i'd cut mate personally. I start my bulk last yr at 15% and i feel like i gained more fat than muscle.
Now the fact that ur more of a beginner will be hugely different than myself.
But chances are if u bulk ur not gonna be happy with additional weigh gain in the wrong areas bro.
Post 15 IP   flag post
rwall89 private msg quote post Address this user
I wouldn't consider myself a beginner in working out. I started lifting when I was 14. But I had a few years off after my health problems came up and I couldn't play football anymore so I lost a lot of strength and muscle. But I am a beginner in trying to look more cut up, as I was trying to be as big and strong as possible when I played. But I do think I am leaning more towards a cut. I know I'd hate myself right now if I gained fat back.
Post 16 IP   flag post
FiremanSi private msg quote post Address this user
Then cut bro.
Post 17 IP   flag post
rwall89 private msg quote post Address this user
I shall. After this week. Cause you know I'm killing turkey day like a BAWSE
Post 18 IP   flag post
rwall89 private msg quote post Address this user
Hey guys. I finally got to start PHAT today! For real this time! so here we go. Upper power.

1-mile run

Bentover Rows: 155x5
175x5
195x5

pull-ups: 2x6

rack chins: 2x6

DB Bench: 3x10 80 lb db's (gym only goes to 80 so did more reps)

weighted dips: 25x10
45x10

DB shoulder press: 45x10
65x10
65x10

EZ bar curl: 75x10
95x8
105x6

FORGOT SKULL CRUSHERS

BB Shrugs: 225x10
275x10
295x10

decline abs: 3x15

hanging leg raises: 3x15
Post 19 IP   flag post
rwall89 private msg quote post Address this user
Dinner tonight. Had another one but I ate it before the pic
Post 20 IP   flag post
rwall89 private msg quote post Address this user
Lower Power

1.5 mile run

Squats: 1 warm up set 135x5
225x5
255x5
265x5

Hack Squats: 225x10
275x5

Hammer Leg Ext: 80x 10
100x10

Stiff Leg Dead Lift: 135x 10
185x8
205x8

Lying Leg Curl: 110x10
130x9

Standing Calf Raise: 130x10
150x10
170x10

Seated Calf Raise: 2x10x115

Decline weighted core twist: 3x15 each side

Weighted core side raise: 3x10 each side

forearm curls: 3x20
Post 21 IP   flag post
rwall89 private msg quote post Address this user
Chest & Arms Hyper

100 cal walk

bench press warm up 135x10

speed bench: 175x3
185x3
205x3
205x3
205x3
225x5

Incline DB: 70x12
80x10
80x8

Hammer Strength Chest: 50x15
60x12
50x12

Incline Fly: 20x20
25x20
30x20

EZ Bar Preacher Curl: 75x12x2
85x8

DB Concentration Curl: 25x12
30x12x2

Spider Curl: 40x15
50x15

Seated EZ Bar Tricep Ext: 50x12
75x12
85x12

Tricep Rope Pushdown: 65x12x3

cable kickback: 15x15x3
Post 22 IP   flag post
Frostshock private msg quote post Address this user
@rwall89 What's up with the erratic weights? Rep ranges are understandable but are you switching weights around every set for some reason?
Post 23 IP   flag post
rwall89 private msg quote post Address this user
@Frostshock elaborate and point out where you are talking about exactly. most of my lifts, i add weight each set. something I have always done since football. Especially if the set is something like 3x6-10 for example, my first set will try to be weight i can get 10 times, second around 8, third around 6.
Post 24 IP   flag post
rwall89 private msg quote post Address this user
Lower Hyper

100 cal walk

135 warm up squat x5

speed squat: 6x3x195

hack squat: 3x8x225

Leg Press: 2x15x388

Hammer Leg Ext: 50x20
60x20x2

Hanging RDL: 135x10
155x10
175x10

Lying Leg Curl: 95x15
105x15

Seated Leg Curl: 80x20
95x20

Standing Calf Raise: 150x15
160x15
170x15
175x15

Seated Calf Rasie: 90x20x3

Weighted decline core twist 3x15 each side

Weighted side core raise 3x10 each side
Post 25 IP   flag post
Frostshock private msg quote post Address this user
@rwall89 read it on my phone without my glasses on, thought you were jumping around with 10-15lbs difference per set lol, most of em are only 5. Holy fuck I'm blind, carry on
Post 26 IP   flag post
rwall89 private msg quote post Address this user
@Frostshock no worries lol. I've been known to jump that high but only if my first set was too low. I prefer to struggle on my last rep of every set. But it doesn't always happen.
Post 27 IP   flag post
rwall89 private msg quote post Address this user
Back & Shoulder Hyper

Bent over Rows: 135x6x3

Rack chins: 3x8

Cable Rows: 140x12
160x10
160x8

DB Rows: 65x2x15
65x12

Close Grip pulldown: 120x2x20

DB Shoulder press: 50x12
60x12
70x12

Upright rows: 60x15
80x15
90x12

Lateral Raise: 20x3x12

DB Shrug: 70x15
80x2x15

Did a little bicep work after but not too much. Tried to run before my lift but my legs are so sore from doing legs twice this week for the first time in my life.
Post 28 IP   flag post
rwall89 private msg quote post Address this user
Upper Power

1 mile run

Bentover Row: 185x5
205x5
235x3

Pull ups: 3x6

Rack chins: 3x8

BB Bench: 225x5
245x5
255x3

Weighted Dips: 2x10x45
1x8x45

DB Shoulder Press: 65x10
65x10
60x10 (shoulder started hurting so dropped)

EZ bar curl: 2x10x75
1x8x75

Skull crushers: 3x10x75

BB Shrugs: 225x10 (way too light so bumped way up)
2x10x315


I think I will do this for a few more weeks, but I'm thinking about going back to a bro split. I feel like I accomplish more that way and feel it more after a workout. I actually had a partner today so I could push myself more and it still didn't feel the same. I'm going to give it a few weeks because I dont want to give up on it right after starting, but I thoroughly enjoy a good bro split. But that's just me.
Post 29 IP   flag post
rwall89 private msg quote post Address this user
Lower Power

1 mile run

Warm up squat 135x5

Squat: 225x5
245x5
255x5

hack squat: 185x8
235x8 dropped weight to work on form a little
( got in trouble for dropping the weight:/ )

Hammer Leg Ext: 90x10
100x10
110x10

Stiff leg Dead: 225x8
245x8
255x6

Lying leg curl: 100x10
120x10
140x10

Standing calf: 150x10
175x10
190x10

seated calf: 2x10x115

decline crunhes: 2x25
1x18
Post 30 IP   flag post
340613 39 30
destitute