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Path to being Herculean!14248

varunj17 private msg quote post Address this user
Hi Guys,

Back here after a long time..had a lot on my plate family and work wise..a bit more settled on both fronts so getting my mojo back in the gym. NO excuse!

back in the gym 5 days a week

Current stats:

Age: 31
Weight: 75kgs
height : 6ft
Body fat: 12%

One Rep Max:
Squat: 100kg
Bench Press: 90kg
Deadlift: 120kg
Overhead press: 60kg

Aim for the next few months is to get bodyfat down to single digits

based on the calorie calculators, my level of activity, the maintainence is coming out to be 3092 calories per day. I will be sticking to 2400-2500 calories per day to begin with

My routinw will be based on PHAT + 5X5 + PPL:

Day1: Upper Power
Dumbell Bench Press: 5X5
Barbell Bewn Over Rows: 5X5
Overhead Press: 5X5
Pullups and Dips: 4 X max
Reverse Barbell Curls: 3X8-12

Day2: Lower Power
Barbell Squats: 5X5
Sumo Front Squats: 5X5
Glute Ham Raise: 3X10-12
Leg Press or HAck Squat superset Lying Curls: 4X8
Seated Calf Raise(HEavy): 4X8
Standing Calf Raise: 3X10-12

Day3: Rest/Cardio

Day4: Push(chest+Shoulders)

Dumbell Bench: 4X8
Decline Bench Superset with Hammer Strentgh Seated Chest press: 3X10-12
Incline Flyes superset with Pushups: 3 X10
Arnold Press: 3X10
Barbell Front Raise Superset with Upright Rows: 3X10
Dumbell Lateral Raise: 3X8

Day5: Pull
Barbell Rows: 4X8
Seated rows:3X10
Dumbell One arm rows s/s Pullups: 3 X10
Lat pulldowns: 3X10-12(drop set)
Barbell Bicep Curls: 3X10
Incline Curls s/s Hammer curls: 3X10
Preacher Curls: 2X12

Day6: :Legs + Triceps
Deadlift : 5X5
SLDL: 4X8
Lying Curls superset with Lunges: 3X10-12
Glute HAm Raise s/s Leg Extensions: 3X10-12
Calf Raises: 3X10

Day7: Rest/Cardio
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varunj17 private msg quote post Address this user
what's the best set/rep scheme for Pull hypertrophy day guys..
the routine I was thinking is:

Pull ups: 3Xmax

BentOver Rows: 4X8

T-Bar Rows: 3X10-12

Seated Rows: 3X 10-12

incline dumbell curls: 3X10-12

Preacher curls: 3X10-12

Hammer Curls: 2X12-15

Any thought???
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Frostshock private msg quote post Address this user
@varunj17 Seems more like an Upper/Lower/PPL routine, do you still have the speed work from PHAT?

10 sets of chest so 13 sets of back probably isn't enough, can possibly nix a DB bench set and get rid of the super set in favor of just the hammerstrength press or an incline bench, lower the sets to around 8 and increase your back volume by 2-3 sets

Also the leg day is a bit confusing, are you lifting heavy for the deads? I wouldn't advise heavy Deads with SLDLs right after, your routine is also very Hamstring intensive and your quads might not get nearly as much intensity due to the supersetting.

in for the log and to help when I can but I'm awful at programming for myself, let alone others haha
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varunj17 private msg quote post Address this user
Pull day

1. Pullups : 4 x max

2. Bent over rows: 4x8

3. Hammer strrngth low row S/s straight arm pull down: 3x10-12

4.lat pulldowns:3x10-12 (drop set last two sets)

5.seated rows: 3x10-12

6. Barbell curls: 3x8-10
S/s dumbell hammer curls

7. Preacher curls: 2x12
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varunj17 private msg quote post Address this user
@Frostshock the reason I split deads and squats was that I find I'd I do them heavy on the same day my lower back gets fried up bad. ...
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Frostshock private msg quote post Address this user
Since you have 2 leg days, 1 with squat focus and 1 with deadlift focus why not even out the work on both of them? Squat day is very quad intensive with 1 hamstring movement and Deadlift day is extremely hamstring intensive whereas you could easily create a 1:1 ratio on both days while keeping them heavy
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varunj17 private msg quote post Address this user
thanks for that...just seeing what is best for me...any advise is highly appreciated.

will go as per the above this week and see how I go
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iwillmakeit private msg quote post Address this user
Any pictures?
Post 8 IP   flag post
varunj17 private msg quote post Address this user
Will post latest pics tonight
Post 9 IP   flag post
TimmothyGen private msg quote post Address this user
Looking forward to seeing the pics! Your in Good hands! ^FrostShock.
Btw is dat BRUCE LEE ayy
EDIT: IT IS
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varunj17 private msg quote post Address this user
Day 5: Deadlift Day

1. Lying Leg Curls: 4 X12,10,8,8

2. Deadlift: 5X5

3. BArbell Squats: 4X10,8,8,6

4. HAck Squat s/s Dumbell SLDL: 3X10

5. Walking Lunges lone Stride: 2 X12

6. Seated Calf Raises: 4X10,8,8,6
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varunj17 private msg quote post Address this user
DAY 1: Upper Power

1. Weighted pullups: with 5kg dumbells.
4 X 5

2. Weighted Dips: 4X5

3. Seated Behind the neck shoulder Press: 4X6(40kg,40,40,42.5)

4. Dumbell Bench PRess: 4X5( 25, 25, 27.5,27.5)

5. Barbell Bent row: 4X5( 60, 62.5, 62.5, 65)

6.Chest Supported Neutral Row: 3X8

7. Cambered Bar curls: 3X10,8,6

8. Close Grip Bench: 3X 8,6,6
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varunj17 private msg quote post Address this user
DAY 2: SQUAT DAY

1. BArbell Squats: 5X5( 80,85,90,95,100)

2. Front SQuats: 4X8(50,55,55,57.5)

3. Leg Press: 3X10,8,8

4. Leg Extension s/s Goblet Squats: 2 X14,12

5. Seated calf Raise: 4X8,8,8,8

6. Standing Calff Raise: 3 X 10,8,8
Post 13 IP   flag post
varunj17 private msg quote post Address this user
Been dog of a week the past week...work work and work..managed to go back to the gym this weekend

DAY 1: Upper Power

1. Weighted pullups: with 7.5 kg plates
4 X 5

2. Weighted Dips: 2X 8,6 with 7.5 kg plates

3. Seated Behind the neck shoulder Press: 4X6,4,4,3(42.5kg,42.5,45,45)

4. Dumbell Bench Peess: 5X5( 25, 27.5, 27.5,27.5, 30)

5. Barbell Bent row: 5X5( 60, 62.5, 62.5, 65,70)

6. Dumbell One Arm Row: 2 X10(35 kg dumbells)

7. Cambered Bar curls: 3X10,8,6

8. Skull Crushers: 3X 8,6,6

DAY 2: SQUAT DAY

1. BArbell Squats: 5X5,5,5,4,3( 82.5,87.5,92.5,97.5,102.5)

2. Front SQuats: X8(50,55,57.5)

3. Leg Press: 3X10,8,8
s/s SLDL: 3X10,8,8

4. Leg Extension s/s Goblet Squats: 2 X14,12

5. Seated calf Raise: 4X8,8,8,8

6. Standing Calff Raise: 3 X 10,8,8
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varunj17 private msg quote post Address this user
Day 3: Push Day

1 Dumbell Press: 4X10,8,8,8(20,22.5,25,25)

2. Skull Crushers: 3X10,8,8

3. BArbell Shoulder Press: 3 X10,8,8(40,40,40)

4. Incline Press S/s Seated Hammer Press: 3X12,10,10)

5. Dumbell Lateral Raises s/s Upright Rows: 3X 10,10,10

6. Cable Pushdowns: 3X12,12,10

7. Dips:2X8,6
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varunj17 private msg quote post Address this user





A few update pics..not as clear.
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varunj17 private msg quote post Address this user
Day 4: Pull Day

1. Pullups :3X mAx

2. Bent Over ROws: 4X8

3. Wide Grip Lat Pulldowns: 3X 747

4. TBar Rows: 3X10

5. Seated Rows: 3X12,10,10

6. Barbell Curls S?S hammer Curls: 3X10,8,8

7. Incline Curls: 2X12,12

Cross Trainer: 10 minutes, 170Cals
Post 17 IP   flag post
varunj17 private msg quote post Address this user
I am not feeling the DOMS anymore..is it a sign of not doing enough?...
Post 18 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by varunj17
I am not feeling the DOMS anymore..is it a sign of not doing enough?...


No. -3X
Post 19 IP   flag post
varunj17 private msg quote post Address this user
ok...good to know...thanks @eknight
Post 20 IP   flag post
varunj17 private msg quote post Address this user
any suggestions based on what you see and my routine?
Post 21 IP   flag post
Frostshock private msg quote post Address this user
Quote:
Originally Posted by varunj17
any suggestions based on what you see and my routine?

Stick with it, you can't really gauge many changes from only 17 days
Post 22 IP   flag post
varunj17 private msg quote post Address this user
@Frostshock lol...just wanted to see if I can do things better..
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varunj17 private msg quote post Address this user
Day 5: Deadlift Day

1. Deadlifts: 4 X 4( 90, 92.5,97.5,100)

2. Barbell Squats: 4 X 8

3. Hack Squats s/s SLDL: 3 X 10,10,10

4. Barbell Hip Thruster s/s Hack Machine Calf Raises: 3 X 10,10,10

5. Seated Calf raises: 4 X 6
Post 24 IP   flag post
varunj17 private msg quote post Address this user
had a question...without running the risk of being repetitive on the forum

with hypertrophy..is 3X10 is better of 10X3..as will it have the same effect?
Post 25 IP   flag post
varunj17 private msg quote post Address this user
Week 3

Day 1: Upper Power

1. Weighted pullups: with 10 kg plates
5 X 5,5,4,4,3

2. Weighted Dips: 5X 5,5,4,3,3 with 10 kg plates

3. Dumbell Bench Peess: 4X5( 27.5, 27.5, 30,30)

4. Standing Behind the Neck Press: 4X 4,4,3,3( 42.5,45,45,50)

5. Barbell Bent row: 5X5( 65, 65, 70, 70)

6. Cambered Bar curls: 3X10,8,6

7. Skull Crushers: 3X 8,6,6

DAY 2: SQUAT DAY

1. Barbell Squats: 5X5,5,5,4,3( 85,90,95,100,105)

2. Front SQuats: 4X 8,6,6,4(60,60,65,65)

3. Hack Squats: 3X10,8,8 (95KG)
s/s Romanian Deadlift: 3X10,8,8(70kg)

4. Leg Extension s/s Bulgarian Split Squats: 2 X 15,12

5. Standing Calff Raise: 3 X 12,10,10( did it with the 2 second hold at the top ...my calves are still crocked...

i have never been so tired as I was after my Lower Power Day yesterday...to the point that i ended up going to bed at 9.30 Pm for the the first time in a long long time...
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340630 26 26
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