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PHATS Revenge14909

ErickFromOmaha private msg quote post Address this user
Alright I give up on my last log towards the end of my log I lost motivation and got tired and lazy with PHAT while going without a routine sounded good, in reality I lost even more motivation.
Im restarting my PHAT log now I will stick to the script and throw some things in here and there opinions as always are welcome.
I am still cutting as well im weighing in at 199pds now.
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ErickFromOmaha private msg quote post Address this user
Shoulders/Back Hypertrophy
Weight:201

Bent over rows 6x3x135pounds

Rack Chins 3x20

Seated Rows 3x12x140pounds

Tbar Rows 2x15x55pounds

Close Grip Pulldowns 2x15x110pounds

Seated Shoulder Press 3x12x40pound dbells

Upright Rows 2x15x60pounds

Side Lateral Raises 3x20x20pounds

::::Good push overall. Focused on my form and full motion, shoulders still hurt so ill be looking into a band as I was referred to on my last log::::
Post 2 IP   flag post
ErickFromOmaha private msg quote post Address this user
Also I have introduced cardio into the picture to help with the cutting heres a pic of some stairs on a big ass hill that I have been trying to hit at least once a week ill do about 6 times up and down or until im dead I posted it on FB and Instagram



Post 3 IP   flag post
_RudeCrew private msg quote post Address this user
Fuck stairs. We had to run the stadiums when I played football and fucking hated it.
Post 4 IP   flag post
ErickFromOmaha private msg quote post Address this user
Same here. Trust me after im done i either throw up or lay down and die. I cant do cardio on a tread mill I feel like a damn hamster on a wheel
Post 5 IP   flag post
hollyhopeful5678 private msg quote post Address this user
@ErickFromOmaha - same here! I want to spoon my eyes out rather than hop on a treadmill or elliptical for cardio.
I have been looking for alternative HIIT cardio ideas away from the gym, this is a good idea!
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ErickFromOmaha private msg quote post Address this user
Thanks theres also a track behind my house that ill have to check out this weekend
Post 7 IP   flag post
Frostshock private msg quote post Address this user
In! How long have you been cutting?
Post 8 IP   flag post
ErickFromOmaha private msg quote post Address this user
Since May so thats about 20 pounds gone from when I started macros etc now im stuck at 199
Post 9 IP   flag post
hollyhopeful5678 private msg quote post Address this user
@ErickFromOmaha - see my log, pic + gave you a shout out for the idea, glad to finally get some HIIT in.
Post 10 IP   flag post
ErickFromOmaha private msg quote post Address this user
Lower Body Hypertrophy
Weight:199.5

Squats 6x3x185 pounds

Hack Squats 3x12x270pounds

Leg Presses 3x12x270pounds

Leg Extensions 3x15x130pounds

Lying Leg Curls 2x15x110pounds

Seated Calve Raises 3xamapx170pounds

Standing Calve Raises 3xamapx220pounds
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Did not do deadlifts today or regular leg curls.
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On another note the girlfriend is being induced tomorrow so my son will be making his big appearance! Hopefully he isn't like me I was a 10pd babay. But anyways with a newborn im gonna try and keep on track. Might slack a few days but between working my physical full time job and now since my girlfriend is on unpaid maternity leave ive taken a lot of sidejobs to make up for her bills and to make it as comfortable as possible while resting etc. God help my soul
Post 11 IP   flag post
GrizzlyBerg private msg quote post Address this user
@ErickFromOmaha congratulations brotha.
Post 12 IP   flag post
ErickFromOmaha private msg quote post Address this user





Post 13 IP   flag post
ErickFromOmaha private msg quote post Address this user
Thanks grizz. Theres the baby everyone we got discharged today so its been hectic! Eating all that hospital food only jumped me up to 202pds lol. Ill update my log tomorrow
Post 14 IP   flag post
hollyhopeful5678 private msg quote post Address this user
So cute!! I love the first one of him sleeping. Good luck, hope he's a sleeper.
Post 15 IP   flag post
ErickFromOmaha private msg quote post Address this user
Thanks. Yea he was ok the first couple days we finally came home so tonight we will see!
Post 16 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy Chest/Arms/Tri
Weight 199.5

Dbell Speed Rep 6x3x85pounds

Dbell Incline 3x12x75pounds

Hammer Strength 3x12x145pounds

Cable Flyes 3x20x50pounds
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ARMS:

Cambered Bar Curls 4x15x60pounds I did 2x inner grip 2x outside grip

Hammer Curls 3x20x30pounds

Concentrated Curls 2x12x35pounds

Incline Dbell Curls 3x12x30pounds

Standing Alt Curls 3x20x30pounds
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TRICEPS:

Rope Pulldowns 3x15x100pounds

Overhead Rope Extensions 2x15x100pounds

Dbell Kickbacks 3x20x20pounds
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Felt good to finally get back into the gym. Had a good pump today and im ready to kill it tomorrow.
Post 17 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy Legs
Weight:200pounds

Squats 2x10x135pounds 2x8x185 2x6x205
2x4x275pounds

Leg Extensions 6x15x130pounds

Lying Prone Leg Curls 3x12x90pounds

Standing Calve Raises 3x20x260pounds
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Had to get in and get out didnt do the full routine but upped my sets/reps
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Also noticing im at a standstill with weight loss and can not surrender anymore cals I am going to reverse diet. Ive been looking up info but am getting mixed instructions im guessing up cals by a 100 each week until original maintence?
Post 18 IP   flag post
darklight79 private msg quote post Address this user
@ErickFromOmaha Congrats. He's so adorable. Yeah I love kids. =)
Post 19 IP   flag post
ErickFromOmaha private msg quote post Address this user
Thanks brotha!
Post 20 IP   flag post
ErickFromOmaha private msg quote post Address this user
Power Upper Body
Weight 202pds

Pendlay Rows 1x5x135pounds
2x5x185pounds (PR)

Bench Press 1x5x205pounds 2x5x225pounds

Flat Dbell Press 1x10x70 1x6x85 1x3x100

Weighted Dips 3x10x0pds

Tricep Skullcrushers 3x10x75

Cambered Bar Curl 3x10x100

Feeling good didnt lose any strength from not going last week because the baby and all that. I do have a issue relating to squats

What is a good excercise to help with my knee mobility etc. I cant go very low on squat days because my knees just wont allow it.
Post 21 IP   flag post
ErickFromOmaha private msg quote post Address this user
Lower Body Power
Weight 202

Squats- 1x6x225 2x6x275 1x3x315 1x1x365PR!

Hack Squats- 3x10x360pounds

SLDL- 1x6x225 1x4x275 3x4x315 pushed for 365 didn't have it in me.

Lying Leg Curls- 2x10x110pounds

Leg Extensions- 3x10x180pounds

Standing Calve Raises- 3x10x330pounds

Seated Calve Raises- 2x10x220pounds

Did alot of stretches for my legs and knees before starting the routine it helped me alot also I generally wear just random nikes to the gym. I read a article about wearing flat bottom shoes like chucks or just in socks to improve depth on squats. Tried it in socks and felt it worked good for me.
Post 22 IP   flag post
darklight79 private msg quote post Address this user
Solid bench! Solid squat! Keep 'em coming!
Post 23 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy Chest and Arms
Weight:201pds
Cals up to 2450 now

Flat Dbell Press 6x5x85pds

Incline Dbell Press 1x10x65pds 2x10x45pds

Incline Dbell Flyes 2x15x30pds

Hammer Strength Press 3x12x90pds
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Cambered Bar Curls 2x12x70pds (inside) 2x12x70pds (outside)

Concentrated Curls 2x15x25pds

Rope Pushdown 3x12x90pds

Tricep Kickback 2x15x20pds
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ABS- 100 crunches
50 weighted crunch machines in a row
Post 24 IP   flag post
ErickFromOmaha private msg quote post Address this user
Weight hasnt moved up really while upping cals. I add a 100 a week for precaution. Once I get to 3k ill start dropping again.
Post 25 IP   flag post
ErickFromOmaha private msg quote post Address this user



Havent updated my log because im too lazy to keep track I guess but im pretty proud of this here bicep. I need to take a full progress photo but I just snapped this the other day. Gettin lean. Also yes this is a dirty mirror it isnt mine. I flex in random places.
Post 26 IP   flag post
darklight79 private msg quote post Address this user
Definitely getting leaner! Keep it up!
Post 27 IP   flag post
ErickFromOmaha private msg quote post Address this user
Yessir!
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340621 28 28
destitute