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S O L A R S U P L E X /♥/♥/ P H A T15031

SOLARSUPLEX private msg quote post Address this user
YAY I CAN DO SQUATS AGAIN SO IM GONNA DO PHAT THIS IS AWESOME.

Started today actually.
Using this spreadsheet to track my lifts, but i will still post them here just for ease of reading.

My diet at the moment is 3k calories at a 50/30/20 split and i am weighting in pretty consistently between 169-171. I'd like to add around 10-15lb in the next 8 to 9 months and then do a proper 10week cut before summer next year.

Supplements include a generic multivitamin, and 5g creatine daily. Occasionally c4 preworkout dependent on how my day has been going.

Todays workout:Sets Reps Weight in LB(if db per arm)
Rows 3 3-5 145
Weighted Pull Ups2 3-5 25
Rack Chins* 2 6-10 140
Dumbbell Bench 3 3-5 75
Weighted Dips 2 6-10 10
DB Shoulder Press3 6-10 40
Barbell Curls 3 6-10 60
Tricep Press** 3 6-10 180

*did not do rack chins because i did not feel comfortable doing them heavy for my first time in a while. Replaced with triangle bar pulldown

** used the hammerstrength machine with 4 45 plates. This may be replaced with nosebreakers or close grip bench depending on how my wrists feel at the end of the workout.


For my first day, i thought it was a pretty good setup. Surprised with how much energy i still had aver those pullups and rows and then the DB bench. I spent a decent amount of time warming up for each lift that was heavy. worked my way up to each one. Really liking it so far. Im going camping over the weekend so no updates from then. IM making this now as a means to stick to my plan and work hard.

What thread is worth anything without pics?
Just taken, no pump, i swear i have biceps, just dont know how to flex my back to save my life. And enjoy my face wrinkles!






No leg pics becaues they are twigs and unless i have a huge pump from doing quads you cannot see the muscle. That and my chest are my primary focus as of now. Back is coming along nicely in my eyes and my arms just kinda do their thing.

Come along my journey, there will be lots of questions.
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darklight79 private msg quote post Address this user
Nice setup there. May I humbly offer some feedback? Your back development is kinda like mine during my earlier years of training. You have very good thickness but need more width. I would suggest focusing more on vertical pulling movements?
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Quote:
Originally Posted by darklight79
Nice setup there. May I humbly offer some feedback? Your back development is kinda like mine during my earlier years of training. You have very good thickness but need more width. I would suggest focusing more on vertical pulling movements?


Its impossible for me to get a great picture. Thank you for the advice, The last few months i have been utilizing pullups and different handled verticle pulldowns as my main source of back movements and ive been loving them. Im definitely going to continue using pulldowns somewhere in this plan.
What type of attachment do you use most often on vertical cable pulldowns?

Thanks again!

edit, just looked at your pictures, fucking sick looking back.
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darklight79 private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
Quote:
Originally Posted by darklight79
Nice setup there. May I humbly offer some feedback? Your back development is kinda like mine during my earlier years of training. You have very good thickness but need more width. I would suggest focusing more on vertical pulling movements?


Its impossible for me to get a great picture. Thank you for the advice, The last few months i have been utilizing pullups and different handled verticle pulldowns as my main source of back movements and ive been loving them. Im definitely going to continue using pulldowns somewhere in this plan.
What type of attachment do you use most often on vertical cable pulldowns?

Thanks again!

edit, just looked at your pictures, fucking sick looking back.


Lol thanks. But I need more thickness now hence been focusing on more rowing. I don't do pulldowns. Most of my back is built from weighted narrow grip hammer chins and deadlifting. I'm limited in my back workout choices due to prolapsed lumbar discs and double wrist fractures so I need straps most of the time. Trying out chest supported rows atm. Cable rows never did anything for me.
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_RudeCrew private msg quote post Address this user
Im in @SolarDick
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Frostshock private msg quote post Address this user
@SOLARSUPLEX in!!! Routine spread sheet is private still hombre
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SOLARSUPLEX private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
Im in @SolarDick
Quote:
Originally Posted by Frostshock
@SOLARSUPLEX in!!! Routine spread sheet is private still hombre


Thanks doods. Just set that bitch public. Comment away!
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SOLARSUPLEX private msg quote post Address this user
In a extremely shitty mood today, been eating poptarts and other foods like no other. Just not feeling anything today. Went and did lower power day and felt okay..
Morning weight 172.6

Squats 3 3-5 165
Hack Squats 2 6-10 50 + sled
Leg Extension 2 6-10 80
Stiff Legged Deadlift 3 5-8 0
Lying Leg Curls 2 6-10 110
Standing Calf Raises 3 6-10 210
Seated Calf Raises 2 6-10 90

Squats felt good, havent gone that heavy in a long time so that was nice. The hack squats tore me a new one. I really really need to work on my hammy flexibilty because those SLDL were more like, hey james you cant bend over without crying.
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SOLARSUPLEX private msg quote post Address this user
Morning Weight: 172.4

Rows 6 3 105
Rack Chins 3 8-12 Bw
Seated Cable Row 3 8-12 100
Dumbbell Rows 2 12-15 45
Close Grip Pulldowns 2 15-20 85
Dumbbell Shoulder Press 3 8-12 30
Upright Rows 2 12-15 30-40
Lateral Raises 3 12-20 12.5

Rack chins felt pretty good today. Im not a fan of upright rows, they feel weird on my wrists and i dont contract my shoulders correctly. Kinda weird with only a few sets of things and i did them fairly fast as it was a speed day. felt like i was running around the gym. Some weight needs to go much higher since it was pretty easy, but i just wanted to get in and out today.
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SOLARSUPLEX private msg quote post Address this user
Morning weight 173.1

Just typed up a huge thing and my browser farted on me so fuck it.
Lower Speed:-------sets--Reps----Weight
Squats------------------6----3-------125
Hack Squats-----------3----8-12----Sled+10
Leg Press--------------2----12-15---45
Leg Extension---------3----15-20---30ps
Romanian Dead Lifts-3----8-12----0
Lying Leg Curl---------2----12-15---80
Seated Leg Curl-------2----15-20---70
Standing Calf Raise---4----10-15---120,100,80
Seated Calf Raises----3----15-20---45

My hammy flexibility is still shit so im stretching a lot to try and get that all up to par.

And i realized my formatting got all screwed up when i copy paste so ill probably just post a picture of the spreadsheet to share.
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SOLARSUPLEX private msg quote post Address this user
Ive been lifting, just not phat. Got laid off and its put me in kind of a slump.
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SOLARSUPLEX private msg quote post Address this user
Back on my shit today. Started over but now i know what weights i need for the rep sets.

Im not bothering weigh myself in the morning. This is a bulk. Im gonna go up. If i feel i wanna eat more ill eat more carbs. Right now im TRYING to hit 3000kcals with a 50/30/20 split. Just bought a box of 48 poptarts. Easy carbs n shiet.

Also got laid off, so im getting a different job very soon.

Do any of you guys cycle? Like ride bikes. not the drugs. I was offered hormones at the gym the other day. Dude was smaller than me. Probably was fucking viagra and some kinda knockout shit so he could come and be all gay on me or some shit.

Im thinking of getting a road bike to commute to the gym and my new job. New job is about 6 miles away. The gym is less than 1.5 and downhill the entire way there.


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SOLARSUPLEX private msg quote post Address this user
My gym has 3 squat racks. Of course, im using one of them. And right before a set a guy knocks on my shoulder. Hey can i work in with you.


WELL SHIT BRO DO YOU NOT SEE THE OTHER THREE RACKS

/rant
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SOLARSUPLEX private msg quote post Address this user
Eating a shit ton lately, im sure im eating a lot more fat than i should be, but thats okay with me since im not trying to lose any weight at the moment.

After reading some things that @eknight has posted i did this entire workout in under an hour with rest times of one minute between sets. About 2-3 minutes between different exercises because i have to walk around and wait for people to be done with shit.

Feels really good to be doing speed work correctly. My leg day previously went well but got off course fromw hat i should have been doing so i didnt post it. Did squats and hack squats but was just so low on motivation and was moving so slow i felt like a waste of time. Back on the horse now.


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SOLARSUPLEX private msg quote post Address this user
Weight started going up! Havent been posting my sheets every day, but im still tracking them. My rest days are somewhat random, so im trying to back in the swing of everything.

Power Legs today.





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