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BulkingPHATTraining Log

My PHAT Training log15554

TomFord private msg quote post Address this user
Hey guys,

New member here. Starting the PHAT program for the first time so I thought I'd keep a journal for my own use as well as for others to see and to contribute advice to as well as ask any questions.

I've been working out for a couple of years now so I have a good understanding of how everything works as well I have a good background in nutrition and strength training.

So lets get this rolling.

Age: 21
Height: 5'6
Weight: 162
Body fat% (Optional): 12
Experience Level: 3 years
Goals: Gain size and Strength

I'm doing this program while starting a bulk so I'm expecting to see some good gains in strength for the first couple weeks.

Calories: 3000
Carbs: 370
Protein: 200
Fats: 80

I will adjust the calories and macros accordingly as my numbers change. Thanks for checking out the thread and I'll try to keep posting daily.
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FiremanSi private msg quote post Address this user
@TomFord WELCOME bro...
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TomFord private msg quote post Address this user
Day 1 - Upper Body Power Day

Bench Press
195x5
195x5
200x5

Weighted Dips
50x10
50x10

Pendlay Row
185x5
185x5
185x5

Weighted Pull-ups
20x10
20x9

Iso-Rows (Hammer Strength Machine)
270x10
270x10

Shoulder DB Press
60x8
60x8
60x9

Alternating DB curl
40x10
40x10
40x10

Skullcrushers
75x10
75x10
75x10

Notes: For it being the first workout I was just taking it easy and getting into the rhythem of it. I was probably at the gym for a solid 2 hours. Went conservative on a few exercises and I will definitely increase weight next week on bench. Overall I felt good and energized.
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Frostshock private msg quote post Address this user
In for the log

What are your current 1 rep maxes for the big 3?
Protein seems a bit high too for your bodyweight, any reason behind that?
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TomFord private msg quote post Address this user
I have no idea what my 1 rep maxes are currently. Its been a while since I even tried them. I usually did more high volume training so this is the first time in a while since Im moving heavier weight.

As for protein Im sticking to 1g-1.5g per pound of body weight. For me personally, a higher protein intake works.
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csizemore21 private msg quote post Address this user
taking any progress pics?
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TomFord private msg quote post Address this user
@csizemore21 naw no progress pics
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340630 7 7
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