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SnackIt - Bulking Log15116

SnackIt private msg quote post Address this user
Age: 18
Height: 5"8
Weight: 158 pounds
Bench: 180 lbs
Squat: 220 lbs
Deadlift: 308 lbs

I started lifting weights for 2 years ago, but between that time i had 8 month off because of some hard time, at this time i added around 10 body fat and went up from 15 to 25 body fat, after lifting for 4 months now I'm finally down to 15 body fat and ready to start my clean bulk.

Goals:
My goals is to add 200 calories a week to i reach a calorie surplus, aiming for around 0.5 gain a week, 2 pounds a month, I'm bulking to around march, goal is to reach 2800 calories with a macro split of 370g carbs, 175g protein and 71g fat

Strength Goals:
Bench: 220 pounds
Squat: 300 pounds
Deadlift: 370 pounds

I will be using PHAT workout routine, and try to get stronger/add reps or weight every workout, I'm really just making this log to make it easier for me to progress, this is my first log ever.


20/08
Todays Macros: 2263 cals, 240g carbs, 156 protein and 76g fat, a little over with my fat and calories today.

Chest and Arms:
Flat DB Press: 61x10/61x10/61x9pr(1 rep more then last time)
Incline DB Bench: 57x9/57x8/57x8 (1 rep more on every set)
Chest Press: 110x15/110x13/110x12(1 rep more then last time)
Incline Flyes: 22x18/22x18
Barbell Curl: 44x12/44x8/44x7 (Failed on last set)
Db Curl: Forgot to log
Spider Curl: 10x18/10x18 (Light weight and stretching)
Skullcrushers: 35x12/35x12/35x10
Rope Pushdown: 33x15/33x15
Overhead DB extension: 26x15/26x18
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SnackIt private msg quote post Address this user
Im really open for advices and tips from you guys.
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SnackIt private msg quote post Address this user
Any feedback on my current plan?
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mikew private msg quote post Address this user
Here's my thoughts:

Looks like your primary goals is to increase strength. I'm not sure if PHAT is the optimal program to achieve this goal. I believe 5x5 or 531 would be better.

You can look at the Heimer twins (@Dirk and @Duke) for inspiration since they're around your size but have insane strength.

My sense is that you will get more out of PHAT when you're stronger.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by mikew
Here's my thoughts:

Looks like your primary goals is to increase strength. I'm not sure if PHAT is the optimal program to achieve this goal. I believe 5x5 or 531 would be better.

You can look at the Heimer twins (@Dirk and @Duke) for inspiration since they're around your size but have insane strength.

My sense is that you will get more out of PHAT when you're stronger.


Well my main goal is to gain size, strength is like a second thing, not the most important goal, also about my macros, my maintenance is around 2450-2500 calories, is 2800 calories an okey amount to bulk on?
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mikew private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Well my main goal is to gain size, strength is like a second thing, not the most important goal, also about my macros, my maintenance is around 2450-2500 calories, is 2800 calories an okey amount to bulk on?


I prefer +500 surplus but the challenge is find the accurate starting point and then accurately tracking everything

Chances are I'm not gonna reach my goal so I aim a little high.

Basically you'll have to do some trial and error to find what works for you.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by mikew
Quote:
Originally Posted by SnackIt
Well my main goal is to gain size, strength is like a second thing, not the most important goal, also about my macros, my maintenance is around 2450-2500 calories, is 2800 calories an okey amount to bulk on?


I prefer +500 surplus but the challenge is find the accurate starting point and then accurately tracking everything

Chances are I'm not gonna reach my goal so I aim a little high.

Basically you'll have to do some trial and error to find what works for you.
Thanks mate, been trough a lot of error and trials so far, but i finally feel like I'm going somewhere, I'm tracking my macros everyday, and right now I'm working my self up slowly with calories, and making sure i get stronger in the gym, hopefully i reach an calorie surplus in 2-3 weeks.
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SnackIt private msg quote post Address this user
Anyway, phat is a good routine for muscle gain and hypertrophy, right?
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SnackIt private msg quote post Address this user
Im thinking about to switch over to a push/pull/legs split going 5 days out of 7, its looks a little easier to follow some progression on it, what do you guys think about that?
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FiremanSi private msg quote post Address this user
In to help.
I think PHAT is a more advanced program than what u need right now.
Either a 4day split or 3day split would be great for yourself.
Or even better if u have the time hit a strength program and get ur numbers up in the off season.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
In to help.
I think PHAT is a more advanced program than what u need right now.
Either a 4day split or 3day split would be great for yourself.
Or even better if u have the time hit a strength program and get ur numbers up in the off season.


Thanks just decided that i would go back to PHAT when i get to an more advanced level, i really wanna try an push/pull/legs, 5 times a week, i love going to the gym, so i really want to go at least 5 times a week, got nothing to do lately, i will be just using a push/pull/leg routine and keep it simple with some compound exercises and some iso exercises, nothing fancy like all that strange exercises PHAT had, it was hard to follow and make progression, so i will be using an PPL program that are easy to follow and progress on


Push: (Chest, shoulders and tricep)
Flat DB Press: 3x8-12
Incline DB: 3x8-12
DB Shoulder press: 3x8-12
DB Flyes: 3x8-12
Dips: 3x8-12
Skullcrushers: 2x10-12


Pull: (Back and biceps)
Pullups: 3x8-12
BB Row: 4x8-12
Close Grip pulldown: 3x8-12
Seated Row: 3x8-12
BB Curl: 3x8-12
DB Curl: 2x10-12


Lower: (Legs and abs)
Squat: 3x8
Leg Press: 3x8-12
SLDL: 3x8
Leg Curl: 3x8-12
Leg extension: 38-12
Calf Raises: 3x10-12
Crunches.. leg raises etc..
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SnackIt private msg quote post Address this user
Will do it 5 days a week like this:

Week 1

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: Legs (Quads, Hamstrings, Calves, Abs)
Thursday: off
Friday: Push (Chest, Shoulders, Triceps)
Saturday: Pull (Back, Biceps)
Sunday: off

Week 2

Monday: Legs (Quads, Hamstrings, Calves, Abs)
Tuesday: Push (Chest, Shoulders, Triceps)
Wednesday: Pull (Back, Biceps)
Thursday: off
Friday: Legs (Quads, Hamstrings, Calves, Abs)
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Off

And so on, how does it look?
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Quote:
Originally Posted by FiremanSi
In to help.
I think PHAT is a more advanced program than what u need right now.
Either a 4day split or 3day split would be great for yourself.
Or even better if u have the time hit a strength program and get ur numbers up in the off season.


Thanks just decided that i would go back to PHAT when i get to an more advanced level, i really wanna try an push/pull/legs, 5 times a week, i love going to the gym, so i really want to go at least 5 times a week, got nothing to do lately, i will be just using a push/pull/leg routine and keep it simple with some compound exercises and some iso exercises, nothing fancy like all that strange exercises PHAT had, it was hard to follow and make progression, so i will be using an PPL program that are easy to follow and progress on


Push: (Chest, shoulders and tricep)
Flat DB Press: 3x8-12
Incline DB: 3x8-12
DB Shoulder press: 3x8-12
DB Flyes: 3x8-12
Dips: 3x8-12
Skullcrushers: 2x10-12


Pull: (Back and biceps)
Pullups: 3x8-12
BB Row: 4x8-12
Close Grip pulldown: 3x8-12
Seated Row: 3x8-12
BB Curl: 3x8-12
DB Curl: 2x10-12


Lower: (Legs and abs)
Squat: 3x8
Leg Press: 3x8-12
SLDL: 3x8
Leg Curl: 3x8-12
Leg extension: 38-12
Calf Raises: 3x10-12
Crunches.. leg raises etc..


- Too much quad work, take out the extensions
- Your doing the same amount of direct bicep work as your are tricep work?
- why no deadlifts?
- Why no barbell bench?
- Personally id take out the flyes or the incline presses and do some for of side lat raises.
- You need to do more pulling work, so more rows.

That's just my personal opinion.
Post 13 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I'd add a little more back work (like one more set on each back exercise) and drop the leg extensions.

Grr, @Trev182 beat me to it! -3X
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by eknight
I'd add a little more back work (like one more set on each back exercise) and drop the leg extensions.

Grr, @Trev182 beat me to it! -3X


haha!

Gotta be fast man!
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SnackIt private msg quote post Address this user
Anyway, could i do something like:
Push
pull
legs
rest
upper
lower

A little like the PHAT layout, but much easier to follow with less exercises etc, and keep the most rep ranges in 8-12.
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The Dark
Knight
eknight private msg quote post Address this user
Yes you could, but you might be missing the greater point in terms of functionality regarding your exercise choices. -3X
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IrishGymSheep private msg quote post Address this user
You shouldn't be making your own programs.
Post 18 IP   flag post
FiremanSi private msg quote post Address this user
Quote:
Originally Posted by IrishGymSheep
You shouldn't be making your own programs.

I agree with this and it's a big mistake I've made in the past.
Basically if I design a program for myself I find it easier to vary from the set exercises, rep ranges, rest period on the day because I wrote the program which in turn leads to lower levels of progressive overload.
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SnackIt private msg quote post Address this user
Well i have really enjoyed PHAT so far, i used it while cutting, might just stick with it but take out some exercises so i can lower the assistance/auxiliary exercises on the hypertrophy days, thats where i feel it becomes to much sometimes, what exercises would be okey to take out? Layne said that you could remove some exercises.

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps


Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
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IrishGymSheep private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Well i have really enjoyed PHAT so far, i used it while cutting, might just stick with it but take out some exercises so i can lower the assistance/auxiliary exercises on the hypertrophy days, thats where i feel it becomes to much sometimes, what exercises would be okey to take out? Layne said that you could remove some exercises.



So instead of getting a program that is fully balanced and made by a professional of which there are plenty.
You would rather just start taking things out of a program that is too advanced for you?

You don't have the knowledge to be chopping and changing programs effectively, even if you could make the program better by just removing exercises, which I'm not saying you can. The odds of you choosing the right things and having it balanced would be entirely down to luck and it would most likely be a failure.

But it is up to you my friend.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by IrishGymSheep
Quote:
Originally Posted by SnackIt
Well i have really enjoyed PHAT so far, i used it while cutting, might just stick with it but take out some exercises so i can lower the assistance/auxiliary exercises on the hypertrophy days, thats where i feel it becomes to much sometimes, what exercises would be okey to take out? Layne said that you could remove some exercises.



So instead of getting a program that is fully balanced and made by a professional of which there are plenty.
You would rather just start taking things out of a program that is too advanced for you?

You don't have the knowledge to be chopping and changing programs effectively, even if you could make the program better by just removing exercises, which I'm not saying you can. The odds of you choosing the right things and having it balanced would be entirely down to luck and it would most likely be a failure.

But it is up to you my friend.


Thanks mate, i see what you mean, thats why i asked here what i could take out that wouldn't make so much harm, might cut out spider curls and cable kicks backs, its just to much on that day.
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SnackIt private msg quote post Address this user
I just gotta stop being so fear of failure, and just suck it up and do it, instead of thinking what i could do better, fuck it, gonna do PHAT, eat in a calorie surplus and use some form off progressive overload, adding weight and reps when i can, isn't that all you really need to gain muscle? I'm making it harder for myself all the time.
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
In to help.
I think PHAT is a more advanced program than what u need right now.
Either a 4day split or 3day split would be great for yourself.
Or even better if u have the time hit a strength program and get ur numbers up in the off season.


.....
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by FiremanSi
In to help.
I think PHAT is a more advanced program than what u need right now.
Either a 4day split or 3day split would be great for yourself.
Or even better if u have the time hit a strength program and get ur numbers up in the off season.


.....


What program is a little less advanced? that haves you go to the gym 4-5 times a week focusing on hypertrophy and muscle gain
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Quote:
Originally Posted by Trev182
Quote:
Originally Posted by FiremanSi
In to help.
I think PHAT is a more advanced program than what u need right now.
Either a 4day split or 3day split would be great for yourself.
Or even better if u have the time hit a strength program and get ur numbers up in the off season.


.....


What program is a little less advanced? that haves you go to the gym 4-5 times a week focusing on hypertrophy and muscle gain


Quote:
Originally Posted by SnackIt
Will do it 5 days a week like this:

Week 1

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: Legs (Quads, Hamstrings, Calves, Abs)
Thursday: off
Friday: Push (Chest, Shoulders, Triceps)
Saturday: Pull (Back, Biceps)
Sunday: off

Week 2

Monday: Legs (Quads, Hamstrings, Calves, Abs)
Tuesday: Push (Chest, Shoulders, Triceps)
Wednesday: Pull (Back, Biceps)
Thursday: off
Friday: Legs (Quads, Hamstrings, Calves, Abs)
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Off

And so on, how does it look?
Post 26 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
PPL or any of the WSBB templates. -3X
Post 27 IP   flag post
SnackIt private msg quote post Address this user
Alright, PPL it is, going 5 days out of 7, its like this right? and if i take a day off i just start where i left off?

Week 1

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: Legs (Quads, Hamstrings, Calves, Abs)
Thursday: off
Friday: Push (Chest, Shoulders, Triceps)
Saturday: Pull (Back, Biceps)
Sunday: off

Week 2

Monday: Legs (Quads, Hamstrings, Calves, Abs)
Tuesday: Push (Chest, Shoulders, Triceps)
Wednesday: Pull (Back, Biceps)
Thursday: off
Friday: Legs (Quads, Hamstrings, Calves, Abs)
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Off
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The Dark
Knight
eknight private msg quote post Address this user
Yes. -3X
Post 29 IP   flag post
SnackIt private msg quote post Address this user
Thanks everyone!! rest day today, next week i will be starting PPL routine.
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