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PHAT by the book.15398

Rgall92 private msg quote post Address this user
Ok guys so some of you may have joined me on my last log- it was a crappy attempt albeit but I've still been doing my thing and lurking on here from time to time!

Fixing my shit back up and I have been running the exact PHAT template Layne recommends (for about 2 months) accept from the odd change in exercises here and there, but nothing to drastic. Volume, intensity and rep ranges are all as per his recommendations.

Some basic stats to get us going-

Height: 6'3
Weight: 89kg/196lbs
Training protocol: PHAT 5 days per week
Cardio:None
Macro's: 600c,240-260p,80-90f (cals = 4165 approx.)
Supps: Whey,creatine,fish oil,multi-vit, pre workout
Goals: gain 1kg/2.2lbs per month and increase lifts
Training years:6 years- I would say I'm a 'high level intermediate'

If anyone has any questions, advice or anything in between feel free to get involved in this log!
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Rgall92 private msg quote post Address this user
Todays Upper Power 20/10/14

Chest supported row- 65kg x5,5,5
Pull ups- BW x10,10
Cable rows- Plate 6 x9,9

Flat dumbbell press- 55kg dbells x4,3,4
Dips- Bw+ 20kg x10,10
Dumbbell shoulder press 25kg dbells x8,8,7

Alternating db curls 17.5kg x10,10,10
Decline db skullcrushers 12.5kg x10,10,10

That was a wrap, not a bad day in the gym... although my nutrition was off point yesterday we still got in some good lifts! for the movements that I hit all reps at the upper end of the rep range eg. dips, pull ups, curls etc- I will be upping the weight slightly next week.
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lolssons private msg quote post Address this user
Cool always in will mostly lurk tho. And that is some strong DB presses
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by lolssons
Cool always in will mostly lurk tho. And that is some strong DB presses


Haha cheers man, hopefully when this off season draws to a close I will be pressing the 60kg for sets of 3-5 that's the goal anyway!
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Rgall92 private msg quote post Address this user
I've tried to upload a couple of pictures on here through my phone but no luck, I'll try again later... In the meantime feel free to check me out on Instagram- type in 'RickiGallagher' it should come up.
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LuMo private msg quote post Address this user
In for this.
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darklight79 private msg quote post Address this user
In. Why're y'all so damn tall???
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_RudeCrew private msg quote post Address this user
@darklight79 why are you so damn short?????
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Trev182 private msg quote post Address this user
In.

Nice macros! I don't think I could eat that much on a daily basis!
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Konstantinov private msg quote post Address this user
Quote:
Originally Posted by Rgall92
Goals: gain 1kg/2.2lbs per month and increase lifts


What are your lifts at the moment? Big 3 maxes?

Looks promising! Big macros. I'll be lurking.
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Rgall92 private msg quote post Address this user
@LuMo thanks bro!

@darklight79 haha sometimes I see it as my down fall, makes my limbs look smaller in muscularity!
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by Trev182
In.

Nice macros! I don't think I could eat that much on a daily basis!


@Trev182 yeah, the carbs can sometimes be a bit of a chore, usually get it done and dusted in around 4 meals though
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Rgall92 private msg quote post Address this user
Quote:
Originally Posted by Konstantinov
Quote:
Originally Posted by Rgall92
Goals: gain 1kg/2.2lbs per month and increase lifts


What are your lifts at the moment? Big 3 maxes?

Looks promising! Big macros. I'll be lurking.


@Konstantinov cheers mate!

Squat 160kg / 352 lbs

Bench 135kg / 297 lbs (flat dumbbell press main focus in current program, although I do hit Bench as a main movement on Chest hyper day in the 8-12 rep range)

Deadlift 195kg / 430 lbs

*My lifts have dropped slightly due to a 5.5kg / 12lb weight loss during my summer 'mini-cut' (6 weeks). However we are creeping back up
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Rgall92 private msg quote post Address this user
Yesterdays totals- 574c,256p,93f (4,247 cals)

Weigh in 87.9kg

Lower Power 21/10/14

Back squat 120kg x5,5,5
Hack Squat 30kg per side x10,10
leg ext 'plate 7' x10,10

Stiff legged deads 80kg x8,8,8
Lying leg curls 'Plate 2' x10,10

Calves- Missed, ran out of time!


Notes

- I've reset my squat numbers, after recording myself the other week I realised my feet seem to be internally rotating- meaning my outer heel tends to lift of the ground slightly. Obviously this is a mobility issue, anybody experience the same thing? any advice, mobility exercises I can add into my warm up?

-Other than that you'll notice I switch up my sumo deads and squats each week, you'll get the gist of what I mean as we're going along.
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Rgall92 private msg quote post Address this user



Post back & shoulder hyper! Update to follow
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Rgall92 private msg quote post Address this user
Yesterdays totals- 605c,237p,89f (4,234 cals)

weigh in 89.5kg

Back & Shoulder hyper 23/10/14

Chest supported T-bar row- 45kg x3,3,3,3,3,3 (speed work)
Plate loaded close grip pulldown- 100kg x12,12,12
Cable rows- plate 6 12,12,12
Braced shrugs on incline bench- 15kg x15,15
Close grip pulldowns- plate 4 x20,20

Dumbbell shoulder press- 25kg 12,10,8
Dumbbell Upright rows- 12.5kg 15,15
Dumbbell laters (mid scap plane)- 20,20,20

- I also did 50 band pullaparts post workout for dat der shoulder health & had half a tub of ice cream as part of my post workout meal
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Rgall92 private msg quote post Address this user
Yesterdays totals- 579c,258p,89f (4241 cals)

weigh in 89.2kg

Legs hyper 24/10/14

Speed deads 120kg x3,3,3,3,3,3
Leg press 200kg x10,10,10,10,10
leg curls 45kg plate x15,15,15

- Had to fudge this workout in, duty calls, had to rush to work! just made sure I got my speed deads in the rest was just some fluff to fill in the gaps.

Back to it tomorrow, On a side note I am having these really weird left pectoral spasms... never experienced this before, more than likely a cause of DOMS but I am going to do a little research tonight and dig a little deeper. Hopefully it doesn't effect my 'Beach day tomorrow' (chest & arms) haha
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Rgall92 private msg quote post Address this user
Really busy few days so havent been able to log much! Lower power in a couple of hours but to be honest I'm feeling pretty crappy today, its my deload week next week so hopufully we will recover and get back in the groove.

yesterdays totals- 546c,266p,89f (4,096 cals)
too low on carb yesterday

weigh in- missed

Upper power 27/10/14

Chest supported row- 70kg x5,5,5
Pull ups- BW x10,10
Cable rows- Plate 7 x10,10

Flat dumbbell press- 55kg dbells x5PR,4,4
Dips- Bw+ 22.5kg x10,10
Dumbbell shoulder press 25kg dbells x10,8,7

Alternating db curls 20kg x10,10,10
single arm dbell overhead extension 12.5kg x10,10,10

Hit some what of a PR yesterday on flat dumbell press, most weight I've moved at this bodyweight so I cant complain there!
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340613 18 18
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