Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
CuttingSplit AdviceTraining Programs

Hi All, New Here..Looking To Cut14725

Nasdaq12 private msg quote post Address this user
Hi Everyone,

Happy to join a forum where everyone shares the same interest, staying healthy and making gains :-) ..I'm just about to start PHAT program but i'm very open to suggestions on what program to do next, I have done most of Jim Stoppani's programs, Serge Nubret, Frank Zane and Mike Mentzer's Heavy Duty program.

Would appreciate if you guys can recommend a very good program to get more shredded. I'm 176 lbs , body fat of 9%

Thanking you all in advance
Post 1 IP   flag post
Konstantinov private msg quote post Address this user
Why are you cutting at 9% bf?
Post 2 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Any program can be used to cut. There's nothing magical about them. Getting leaner is all about diet. -3X
Post 3 IP   flag post
Nasdaq12 private msg quote post Address this user
@Konstantinov trying to get to a peak shape as much as poss, my aim is to look like Helmut , one can only dream lol
Post 4 IP   flag post
Nasdaq12 private msg quote post Address this user
@eknight Thanks Bro, any kinda diet you could recommend
Post 5 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Have a look in the FAQ thread- should answer all of your questions. -3X
Post 6 IP   flag post
Xxlean private msg quote post Address this user
My two cents? Keep doing what your already doing. Your fucking shredded dude , in case you didn't know that.Continue to eat clean and if you want to get leaner then drop your cals a bit and go from there
Post 7 IP   flag post
Nasdaq12 private msg quote post Address this user
@Xxlean Thanks Bro, much appreciated
Post 8 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by Nasdaq12
@Konstantinov trying to get to a peak shape as much as poss, my aim is to look like Helmut , one can only dream lol


Bro, like Helmut? That's a bit extreme man. I wouldn't recommend that. Based on your profile pic you look great already. Maybe just another 1-2%, but no need to drop more than that.

Whatever you do, LOG it here!
Post 9 IP   flag post
Nasdaq12 private msg quote post Address this user
@wannabemuscular Lol one can only dream Bro, Thanks i just started the PHAT program yesterday ,

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

did the 1st day yesterday, doing legs today,

will log later on

Thanks Bro
Post 10 IP   flag post
Xxlean private msg quote post Address this user
@Nasdaq12 what @wannabemuscular said, log this shit. I'd follow
Post 11 IP   flag post
Nasdaq12 private msg quote post Address this user
@wannabemuscular @Xxlean Thanks Guys, yesterday's leg session

Squats 6 sets x 8 Reps 120 kg
Leg Press 6 x 8 Reps 320 kg then drop set to 280 on the last set
Stiff Leg Deadlift 5 x 10 Reps 90 kg
Leg Extension 4 x 12 Reps
Leg Curl 4 x 12 Reps
Calf Raises 8 x 20 Reps

Doing Upper Body Today
Back, Shoulders,Chest,Arms
Post 12 IP   flag post
Nasdaq12 private msg quote post Address this user
Been off the gym few days due to work ..back on it yesterday ..Leg Day

Squats 6 sets x 8 Reps 140 kg then drop set to 100 kg
Leg Press 4 x 8 Reps 320 kg
Stiff Leg Deadlift 5 x 10 Reps 100 kg
Leg Extension 4 x 20 Reps
Lunges 4 x 10 reps
Calf Raises 8 x 20 Reps

Abs

Cable Crunch 4 x 20 reps
Incline Leg Raises 4 x 20 reps
Reverse Leg Crunch 4 x 20 reps
Cable Wood chopper 4 x 10 reps on each side
Plate Side Crunch 4 x 15 Reps on each side


Today

Back, Shoulders, Calves, Abs

Wide Grip Lat Pulldowns – 4×15 Reps
Chin Ups Close Grip – 3×12 Reps
DB Rows (Pronation grip) – 3×8-12 Reps
Seated DB Military Press – 5×8-12 Reps
Seated DB Side-Arm Raises (neutral-grip) – 3×15-20 Reps
Standing BB Upright Rows – 4×8-12 Reps
Seated Calf Raises – 5×30-50 Reps
Standing Calf Raises – 5×10-15 Reps
Seated Machine Crunches – 6-8×30-50 Reps
Leg Raises (in abdominal chair) – 5×20-40 Reps
Post 13 IP   flag post
Nasdaq12 private msg quote post Address this user
yesterday's log




Chest/Triceps/ Biceps/Abs
Bench Press – 5×6-10
Stability Ball DB Bench Press – 5×10-15
Butterfly Machine – 5×10-15
Seated BB Tricep Extension – 5×8-12
Dips – 5×15-20
Seated BB Preacher Curls – 5×8-12
Standing BB Bicep Curls – 5×6-10
Bench Crunches – 5×30-40
Incline Bench Crunches – 5×30-50


Doing Legs Today:

Hamstrings/Quads/ Glutes/Abs
Lying Leg Curls – 4×8-12
Seated Leg Curls – 4×6-10
Incline Leg Press – 5×20-30
Seated Leg Extensions – 5×15-30
Lying-Down Machine Glutes Extension – 5×20-30
Standing Machine Glutes Extension – 5×20-30
Bench Crunches – 5×30-40
Incline Bench Crunches – 5×30-50
Post 14 IP   flag post
Frostshock private msg quote post Address this user
I'd drop the leg extensions in favor of Front Squats or some other quad exercise just to save my knees from future agony but that's just me. Just looking over the routine and making sure everything is all worked evenly.
Post 15 IP   flag post
Nasdaq12 private msg quote post Address this user
@Frostshock Thanks Bro, tried the fron squats , worked out pretty good for my quads
Post 16 IP   flag post
Nasdaq12 private msg quote post Address this user
Legs Yesterday



Hamstrings/Quads/ Glutes/Abs
Lying Leg Curls – 4×8-12
Seated Leg Curls – 4×6-10
Incline Leg Press – 5×20-30
Front Squat – 5×15-30
Lying-Down Machine Glutes Extension – 5×20-30
Standing Machine Glutes Extension – 5×20-30
Bench Crunches – 5×30-40
Incline Bench Crunches – 5×30-50
Post 17 IP   flag post
Nasdaq12 private msg quote post Address this user
Today

Back, Shoulders, Calves, Abs

Wide Grip Lat Pulldowns – 4×15 Reps
Chin Ups Close Grip – 3×12 Reps
DB Rows (Pronation grip) – 5×8-12 Reps
Seated DB Military Press – 5×8-12 Reps
Seated DB Side-Arm Raises (neutral-grip) – 3×15-20 Reps
Standing BB Upright Rows – 4×8-12 Reps
Seated Calf Raises – 5×30-50 Reps
Standing Calf Raises – 5×10-15 Reps
Windshield Wipers – 6-8×10-12 Reps
Roman Chair Crunch – 5×20-40 Reps
Post 18 IP   flag post
stingray72 private msg quote post Address this user
Im in for this.
Post 19 IP   flag post
Nasdaq12 private msg quote post Address this user
@stingray72 Thanks Bro
Post 20 IP   flag post
Nasdaq12 private msg quote post Address this user
Added fasted cardio to my workouts, doing fasted cardio in the mornings for 30-40 mins

Sunday did legs/calves/Abs

Squats 4x10 reps
Leg Press 4x12 Reps
Front Squats 4x10 reps
Lunges 4x12-15 reps
Stiff Leg Deadlift 4x12 Reps
Standing leg Surl 4x10 Reps
Cable Crunch 8x20 reps
Incline Leg Raises 4x20 reps
Decline Weighted Sit-up 4x12 reps


Yesterday did back, Shoulders, Biceps

Wide Grip Lat Pulldowns – 4×15 Reps
Wide Grip Pull Ups – 4×12 Reps
Barbell Rows – 6x12 Reps
Cable Row - 4x12 Reps
Behind The Back Pulldown - 3x10 Reps
Seated Barbell Military Press – 4×12 Reps
Standing DB Press - 4x12 Reps
Seated DB Side-Arm Raises (neutral-grip) – 4×15-20 Reps
Standing BB Upright Rows – 4×8-12 Reps
Post 21 IP   flag post
nine0seven private msg quote post Address this user
Bro do you even Nasdaq???
Post 22 IP   flag post
Nasdaq12 private msg quote post Address this user
@nine0seven lol bro, i don't even know what means
Post 23 IP   flag post
Nasdaq12 private msg quote post Address this user
Today Doing Legs/ Calves/ Abs


Leg Press 8 x 15 reps
Stiff Leg Deadlift 4 x 12 Reps
Front Squats 4 x 12 reps
Standing Leg Curl 4 x 12 Reps
Seating Calf raises 5 x 12 reps
Standing Calf Raises 5 x 12 Reps
Donkey Calf raises 5 x 12 Reps
Cable Crunch 4 x 50 reps
Side Crunch 4 x 20 reps
Dead Landmine 4 x 20 Reps
Post 24 IP   flag post
Nasdaq12 private msg quote post Address this user
Tuesday

Back/Biceps/Shoulders/Abs

Lat Pulldown 4x12 Reps
Barbell Row 4x12 Reps
Wide Pull Grip 4x8 reps
Close Grip Pulldown 3x12 Reps

Upright Row 4x12 Reps
Shoulder Barbell Press 6 x 10 Reps
Lateral Raises 4 x10 reps
Bent Over Raises 4 x 10 Reps
Front Raises 4 x 10 Reps

Barbell Curl 4 x 6 Reps
Incline Hammer Curl 4 x 8 Reps
Hammer Curl 4 x 12 Reps
Preacher Curl 4 x 12 Reps

Side Crunch 4 x 25 Reps
Hanging Leg Raises 4 x 10 Reps
Decline Sit Up 4 x 20 Reps
Post 25 IP   flag post
Nasdaq12 private msg quote post Address this user
Yesterday

Chest, Triceps, Abs :

Bench Press – 5×6-10
Incline DB Bench Press – 5×10-15
Chest Pullover – 5×10-15
Seated BB Tricep Extension – 5×8-12
Overhead Tricep Extension - 5 x 10
Dips – 5×15-20
Bench Crunches – 5×30-40
Incline Bench Crunches – 5×30-50
Post 26 IP   flag post
Nasdaq12 private msg quote post Address this user
Today Doing Legs
Post 27 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Why fasted cardio? -3X
Post 28 IP   flag post
Nasdaq12 private msg quote post Address this user
@eknight Got Rid of the Fasted Cardio and just went on a strict low carbs diet..finished the program , lost 6lbs and 2% bodyfat

Final program pic
Post 29 IP   flag post
Nasdaq12 private msg quote post Address this user
started Jacked to the Max program From Muscular development this week.. thanks for all your help and support guys :-) look out for the log for jacked to the max
Post 30 IP   flag post
340614 31 30
destitute