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BarbellBOB private msg quote post Address this user
So before i start the actuall updating i just wanted to post a couple pictures of myself before phat and get your opinion if i should cut down a bit before bulking?






Currently feeling as if my chest is so far behind the rest, its actually sad well i guess its time to change it eh? cant wait to start PHAT!
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BarbellBOB private msg quote post Address this user
Cut Bulk?
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Frostshock private msg quote post Address this user
@BarbellBOB in for the log - what's your diet and macros like right now?
Height/weight?
Goals?
1rm for the big 3?

I personally would wait it out a couple of months before I cut. If anything you can just convert over to a Lean bulk keeping your caloric surplus additions sparse or as needed.

If you DO cut I would keep it relatively short just to keep your metabolism primed for a dedicated cut in a few months.
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BarbellBOB private msg quote post Address this user
@Frostshock I didnt keep a strict diet for the last 2 months, will get back at it tomorrow, 350 carb 195 protein 103 fat 3250 cals, weight at 90 kgs height 185 cm
150 deadlift
120 squat (lb) 105 squat (hb)
bench 102.5
all units are kgs and 5 rep max, never done 1rm, switched to high bar due to injury
if i cut, i was thinking around 5-7 kgs, ketogenic diet 2-4 weeks and im done..
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Frostshock private msg quote post Address this user
Alright I got you

any reason for the switch to a keto diet? goals as well?
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BarbellBOB private msg quote post Address this user
@Frostshock Tbh, i actually never tried it, but i read it works wonders and is pretty fast, though its about 10x harder... im not sure why i think my BF is too high...
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Frostshock private msg quote post Address this user
@BarbellBOB makes sense- eh if you're tracking properly I imagine it'll give you similar results to the recommended split yet yield differing results body comp wise until you reintroduce carbs into your diet-
That's just speculation on my part though, waiting for someone more well versed with keto to correct me/chime in.
Quote:
Originally Posted by BarbellBOB
im not sure why i think my BF is too high...

That feel when you look better than a majority of the population yet still find imperfections to work on is well known sir

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BarbellBOB private msg quote post Address this user
@Frostshock Can i cut while on phat tho?
i loled @ the image haha
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BarbellBOB private msg quote post Address this user
feeling kinda to plumpy to start bulking, think im gonna cut around 3-5 kgs, can i still begin phat while cutting?

Macros: CARBS PROTEIN FAT FIBER CALORIES
GRAMS 0 193.2 220.8 40 - 50 2760
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Frostshock private msg quote post Address this user
@BarbellBOB yeah I dont see why not so long as you reverse diet

Quote:
Originally Posted by BarbellBOB
Macros: CARBS PROTEIN FAT FIBER CALORIES
GRAMS 0 193.2 220.8 40 - 50 2760
ehhhh I dont like it but you're doing keto so I dont have much advice to give other than grumbling about my love of carbs
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BarbellBOB private msg quote post Address this user
@Frostshock Whats reverse diet? bro i feel you my love to carbs may be to strong for this diet
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BarbellBOB private msg quote post Address this user
First day of keto + first training session, went pretty well!

Bent over: 80 KG 6
Rack chins: 25 KG
Seated cable row: 7 plates, really not sure how much that is
Dumbbell row (upper body against an incline bench): 15KG dumbell each hand (probably could have done more)
Close grip pulldowns: 7 plates
Seated dumbbell presses: 20kg dumbell each hand
Upright rows: 40 KG (a bit hard, but i survived the 2 sets)
Side lateral raises with cables: 2 plates.
Over all this training session was really fun, and i am definately looking forward for tomorrows leg day!
Today was a good day food wise, i thought it would be alot harder to not eat any carbs, i was surprised by the energy i had for the gym as well, felt great!
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Frostshock private msg quote post Address this user
Quote:
Originally Posted by BarbellBOB
@Frostshock Whats reverse diet? bro i feel you my love to carbs may be to strong for this diet

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BarbellBOB private msg quote post Address this user
@Frostshock helped me a bunch!
Todays Workout
Speed squats: 80Kgs 6 sets 3 reps
Hack Squats: 60kgs 3 sets 8-12 reps
Leg Presses: 70 KG 2 sets 12-15 reps
Leg Extensions: 35 Kgs 3 sets 12-15 reps
Romanian deadlifts: 60 kgs8-12 reps
Lying leg curls: 9 plates, no idea how much they weigh each
Seated leg curls: HAVING huge problems doing these as we dont have the machine at the gym, anything i can sub this with??
Donkey calf raises: again, dont have the machine at the gym, so i just did normal calf raises: 80KGS 4 sets 10-15 reps
Seated calf raises: another machine we do not have, anything i can sub this with?
Overall, was not to happy with todays training as my gym is pretty old school and has nothing except barbells and weight plates, and old dumbells (screw on type) pretty much the powerlifting kinda gym, so i rested a pretty long time today between sets tryna figure out all kinds of stuff i made up as a replacemenet for the above i couldnt do, it was an OK session no more, looking forward for tomorrows chest
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csizemore21 private msg quote post Address this user
Keto plus phat sounds like misery lol
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BarbellBOB private msg quote post Address this user
@csizemore21 It is, i feel my life senses melt away every workout
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csizemore21 private msg quote post Address this user
I went ckd before then tkd and it just wasn't happening. i honestly looked less ripped too
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BarbellBOB private msg quote post Address this user
@csizemore21 i honestly have no clie what is tkd and ckd
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csizemore21 private msg quote post Address this user
Tkd is keto with like 20 to 50g fast acting carbs pre/post workout and ckd is 5 to 6 days keto with 1 or 2 carb up days
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BarbellBOB private msg quote post Address this user
@csizemore21 Currently am on 0-30 grams of carbs, its been 2 days and im down like 2 kgs already, really weird im going to keto for 2-3 weeks and back to clean bulking
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The Dark
Knight
eknight private msg quote post Address this user
Ugh. Smh. When are folks going to learn? *bangs head on desk* -3X
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BarbellBOB private msg quote post Address this user
@eknight When you teach us? what am i doing wrong
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The Dark
Knight
eknight private msg quote post Address this user
Have you read the FAQ? There's links to two threads about carbs. I'll never understand why people want to make life harder than it should be by dropping carbohydrates. -3X
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BarbellBOB private msg quote post Address this user
@eknight Aftter taking the weeking having to actually think a bit, i am going to keep on bulking, my muscle mass isnt that impressive and i dont think i am more than 14-15% BF so a cut would be pretty useless, yes the importance of carbs in a cut is understood after having read i feel like a fool. my new macros according to this guy: http://forum.simplyshredded.com/topic/12308/a-how-to-calculating-your-macros/
are:
160G Protein
407G Carbs
111G Fats
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BarbellBOB private msg quote post Address this user
Hypertrophy chest day (last friday):
Flat dumbell presses: 35KGs 6x3
Incline dumbell presses: 25kgs 3x8-12
hammer strength chest press: 60kgs 3x12-15
Hypertrophy fly movement: Incline cable flyes: couldnt do this some guy was super setting and wouldnt share, so i did normal incline flyes: 7kgs 2x15-12
Cambered bar preacher curls: 5kg each side 3x8-12
Dumbbell concentration curls: 7kg 2x12-15
Spider curls bracing upper body against an incline bench: 7kgs 2x15-20
Seated tricep extension with cambered bar: 10 kg each side 3x8-12
Cable pressdowns with rope attachment: 10plates 2x12-15
Cable kickbacks: 9kgs 2x15-20

Today: lower body power day:
squats: 100 kg 3x3-5
Hack Squats 2 sets of 6-10 reps with 80 kgs
Leg extensions
2 sets of 6-10 reps with 77KGS
Stiff legged deadlifts 3 sets of 5-8 reps with 100kgs
lying leg curls 2 sets of 6-10 reps with 11 plates
Standing calf raise
3 sets of 6-10 reps with 100 kgs
with 60 kgs
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BarbellBOB private msg quote post Address this user
Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 70% of 3-5 rep max (60KGS)
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps with 25kgs
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps with 7plates
Hypertrophy pulling movement: Dumbbell rows bracing upper body against an incline bench
2 sets of 12-15 reps with 15kg dumbells
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps with 6 plates
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps with 20 kg dumbells
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps with 35kgs
Hypertrophy shoulder movement: Side lateral raises with cables
3 sets of 12-20 reps with 2 plates

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 (70kgs)
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps with 65 kgs
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps with 85kgs
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps with 70LBS
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps with 70kgs
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps with 10 plates
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps with 8 plates
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps with 50 kgs
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps with 50 kgs

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 (27.5KGs)
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps (Forgot These) FML
Hypertrophy pressing movement: Bench Press
3 sets of 12-15 reps with 65kgs (hit 11 reps on last set and failed >
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps with 3 plates
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps with 10 kgs each side
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps with 12.5 kgs
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps with 12.5kgs
Hypertrophy extension exercise: Seated tricep extension with cambered bar with 10kgs each side
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps with 6 plates
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps with 3 plates
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BarbellBOB private msg quote post Address this user
Demotivating that no one follows my log Lol. Will transfer log to phone.
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340630 27 27
destitute