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Gougher's new log12903

Gougher private msg quote post Address this user
Hello!

Decided to start a new log as the last one got archived! Reason for this was because I was inactive. My dad recently got kidney-cancer, and I did not find time/motivation to log my workouts during this time.

Even though i didn't log my workouts here, I feel like I have made ok gains, and have ofcourse kept my own journal!

Squats from 130kgx3 -> 145kgx3(with 1-2 in the tank)
Sumo deads from 175kgx3 ->200kgx1 easy(after full Squat session, also got it on film if anyone is interested)
DB bench from 46kgx3 each arm -> 50x4.

Will keep doing PHAT, switching some exercises. Have been doing front squats for a while now, as i feel like my ass have gotten too big!

@ 550-600g carbs, 200g protein, 100g fat

Weight up from 81lg/82kg when i started logging, to 87kg/88kg now. It's been around 4-5 months, so I haven't gotten too fat, even though I've gained some. Still got decent abs in good lightning!


Time for some moar gains!

My old log: http://forum.simplyshredded.com/topic/11394/page/1/goughers-phat-log/
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Upper power:

Pendlay rows: 85kgx5, 90x5, 90x5
Narrow grip Pulldown: 210lbsx8, 210lbsx8
Seated cabelrows: 91kgx8, 91kgx8

BB Benchpress: 95x5, 97.5x5, 100x5
Decline DB press: 40kgx8, 40kgx8

Facepulls superset sideraises x3

Bi's and tri's work.
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FiremanSi private msg quote post Address this user
In to help if i can.
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Gougher private msg quote post Address this user
Front Squat: 105kgx5, 110x5, 115x5(PR)
Legpress: 300kgx12, 325x12
Leg ext: 7platesx8, 7x8

5 set hamstring curls

3 set standing calf raise
2 set seated calf raise

Doing sumo deads power on Leg hypertrophy deays.

Happy new year!
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FiremanSi private msg quote post Address this user
Strong lifts bro.
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Gougher private msg quote post Address this user
Chest and gunz

BB Bench: 70kgx12, 80x10, 80x8
Inc DB bench: 30kgx10, 30x10
Inc hammerstrength press: 50x12, 50x12, 50x10
Cabelflyes 30(lbs?)x15, 40x15,x 40x15

EZ preacher machine: 9Verticalsx8, 11x8, 11x8
Consentration curl on bench: 10kgx10, 10x10
Cabelcurls 80x13, 80x13

Rolling DB ext: 10kgx8, 10x12, 10x10
Pushdown rope: 100x12, 100x11
Cabel kickback: 20x13, 20x13

@FIremanSi Thank you man. Been focusing ALOT on my legs the last year. Hoping to still make good improvements!

Looking forwards to Legs - Hyp in a couple hours!
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Trev182 private msg quote post Address this user
Gunz gainz
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Gougher private msg quote post Address this user
give all of them to me, nao
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Gougher private msg quote post Address this user
Vid of my 1MR deadlift @ 200kg

https://www.youtube.com/watch?v=LHgUxVw8Epw

Constructive criticism anyone? What I can see myself is that my neck isn't neutral. Should have tucked my chin more. Also held my shoulderblades even more together at the time the bar leaves the ground.

All in all I feel like the lift was decent for a 1mr though
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by Gougher
Vid of my 1MR deadlift @ 200kg

https://www.youtube.com/watch?v=LHgUxVw8Epw

Great work looks like good form also.
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Gougher private msg quote post Address this user
Thank you! Think you can tell that I was kind of happy
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Legs hyp:

1 set backsquat 100kgx8 - test set

Front squat: 90gx10, 100x8,90x10, 90x8
V-Squat/Hacksquat: 125kgx15, 150x15
Leg ext: 2x12, 4x15, 3x15

RDL BB: 50x8, 50x8, 70x8, 70x8
Hamstring curls: 5x12, 6x12, 6x10, 6x8

4 set standing calf raises
3 set seated calf raises
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Back + Delts

Pendlay rows: 70kgx8, 75x8, 80x8
Wide grip pullups: 8, 8, 7
T-bar row: 40kgx12, 50x10, 50x9
Seated cabelrow: 56gx15, 63x13, 70x10
Wide grip pulldown: 54kgx15, 54x15

DB shoulderpress: 30kgx6, 35x6, 35x6
Reverse pec-dec: 120(lbs?)x12, 120x11
Side raise: 9kgx12, 9x12, 9x12

DB shrugs: 27.5kgx12(x3)
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Upper power:

Pendlay row: 90kgx5(x3)
Close grip pull down:210(lbs)x8, 225x7
Seated cabel row: 91kgx8,98x7

BB bench: 100kgx5(x3)
Decline DB bench: 40kgx8, 42.5x6

Facepulls SS sideraise, bi' and tri' work.
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Lower power:

Front Squat: 110kgx5, 115x5, 120x4

Felt like doing Sumo's today.
Sumo: 70kgx5, 100x5, 130x5, 150x4, 160x3, 160x1
Everything without belt and straps, far from failure.

Legpress: 225kgx10, 325x12, 350x12

Leg curl: 4x8, 8x8, 9x7, 9x7

Calf and ab work supersetted.
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All hyper days inc!

9/1 - 14 Chest and arms

Bench 80x8, 80x10, 80x8
Inc DB: 30x10, 30x8, 25x8
HS machine press: 20x11, 20x11
Cabelflyes: 40x15, 40x15, 50x15

Arm work. 7 set Bi's, 7 set Tri's.

Did not feel very strong this workout...


10/1 - Legs hyp

Front Squat: 70x8, 90x10, 100x8, 100x8, 100x8
V-Squat: 150x15, 150x15
Leg ext: 4x12(x3)

7 sets of curls. 8-12 reps
7 sets of Calfs on legpress. 10 reps


11/1-14 Back and shoulders

Pendlay rows: 75kgx8, 80x8, 80x8
Pullups: 8, 8, 8
Wide T-bar row: 45x12, 50x10, 55x9
Cabelrow: 63kgx15, 70x12, 70x10
HS row: 25kgx12, 25x12

DB shoulder press: 25kgx15, 30x13, 30x12
Reverse pec dec: 120x12, 135x11
SR: 10kgx12, 10x12, 10x10

Did some DB shrugs in the end!

Decent workout week, happy with the progress
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Upper Power:

Pendlay row: 90kgx5, 95x5, 95x5
Narrow grip Pull down: 225lbsx7, 225x6
Seated cabelrow: 98kgx8, 98x8

BB Bench: 100kgx5, 102.5x3, 102.5x3
DC DB: 40x7, 40x8

Side raises SS face pulls, Bi and Tri work.

Not pleased with the push part of the workout.. But oh-well.. Progress isn't allways linear...


Lower power:

Wanted to try a conservative 1MR test on frontsquat(no spot)
100x1, 110x1, 120x1, 130x1(think I could have gotten 5kg fairly ok)
110x5, 110x5, 110x3

Paralell box-squat: 80x8, 80x8(first time trying these)

Sumo deads: 130kgx4, 160x3, 180x4, 180x4

Hamstring curls 8x8, 9x8

Standing calf raise: 5x10(x5)
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Chest and guns

BB Bench: 80kgx10, 80x10, 85x8
Inc DB bench: 30kgx8, 30x8, 30x9
Inc hammser press: 20x12, 22.5x10
Cabelflyes: 50x15, 50x15, 40x15

Preacher cabel curl:11x8, 12x8, 10x8
DB consentration curl: 10kgx8, 12.5x8
Superman: 40x15, 50x12

EZ skullcrusher in cabels: 110x8, 110x12, 130x12
Rope pushdown: 110x8, 110x7
Cabel kickback: 30x8, 20x15

Abs
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Trev182 private msg quote post Address this user
Good deadlift!
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Gougher private msg quote post Address this user
@trev182 Thank you! Deadlift has allways been my strongest lift! Guess that's why I enjoy it so much
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Legs hyper:

Front Squat: 100kgx8 5 sets - I died..
V-Squat: 150x15, 160x15

My quads was fried after this. Skipped leg ext - EK says its worthless anyways so :p

7 sets of curls. 8-12 reps

7 sets of calf's.

Finished the workout at 23:30. Quite tired to say the least.
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Back + Delts Hyp:

Pendlay: 80kgx8, 80x8, 85x9
Pullups: 9,8,8
T-bar row: 50x12, 55x10, 60x11
Cabelrow: 70x15, 70x12, 70x11
Hammer strength row: 25x15, 25x15

DB Shoulder press: 25kgx15, 30x15, 30x12, 30x11
Reverse pec-dec: 135x12, 135x12
Side raises: 7.5x12, 7.5x10, 7.5x8 - seated on bench

Did 2 sets of bi and tri - far from failure in cabels.




Upper power:

Pendlay: 90kgx5, 95x5, 100x5
Narrow pulldown: 225x8, 225x7
Cabelrow: 98kg8, 105x6

BB bench: 100kgx4+1, 100x4, 100x4, 80x8(with stop)
Decline DB: 40x8, 42.5x6

Side raise SS Facepulls: 3 sets
3 sets Bi and 3 sets tri
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Legs power:

Front Squat: 110kgx5(x3)
Accesory work quads

Sumo deads: 190kgx3, 140x8, 140x8
Curls

Calf raises



Chest and guns:

BB bench: 80x11, 85x8, 85x10
Inc DB press 30x10 x2
INcline hammser strength press 20kgx12 x2
Cabelflyes x3

7 sets bi and tri



Legs hyp:

Bsquat: 120x6 x3
V-Squat: 150x15, 175x13
Legpress 275x10, 250x10
Bulgarian lunge: 10, 20x8

7 sets of curls
5sets of cafs
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Doing deload this week. Going to gym 3 times during the week, doing lighter weights Squat, Bench, Deads and rows seperated on different days. Also very low volume. Been feeling like shit and overreaching for quite some time.

Taking a step back, to be able to take two steps forward!
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Will be cutting the volume of the program slightly.

Upper power:

Pendlay row: 90kgx5(x3)
Seated cabelrow: 77kgx8, 77x8, 77x8

BB Bench: 80kgx5, 85x5(x4)

Side raise + rear delt work. 3 sets of Bi and tri



Lower power:

FSquat: 95kgx5, 100x5, 100x5

Sumo deads: 140x4, 140x5, 140x5 - No belt no straps

V-Squat: 160x8, 180x6

Leg curl: 8x8,8x6

5 sets of calf work.


All in all, 2 lighter workouts. Felt good
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