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Phat/Cutting Log16067

ErickFromOmaha private msg quote post Address this user
Finished bulking. Got up to 215pounds. Kind of a sloppy bulk honestly. Got strength up and size but ended up getting a damn belly. I switched from wendlers 531 back to phat as I cut down. Due to a slight knee injury I opted out of the powerlifting comp in March. Numbers we're going to be to low and I needed to take it easy on the stupid knee. So I'm doing phat now, interested in doing powerlifting comps in the future but for now it's back to the basics.

Hypertrophy Back/Shoulders

Pendlay Rows- 6x5x135pounds
Rack Chins- 3x8x45pound plate
Seated Row- 3x10x130pounds
Dbell Shrugs- 2x12x75pounds
Close Grip Pulldowns- 2x15x100pounds
Seated Shoulder Press- 3x10x40pounds
Upright Rows- 2x12x70pound bar
Side Raises- 3x15x15pounds

Felt good I've always liked phat and had good results.

*Waiting on people to give me shit about not logging enough on last log*
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SnackIt private msg quote post Address this user
Will be lurking, also doing phat while cutting for the summer.

Good luck.
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ErickFromOmaha private msg quote post Address this user
Chest/Arms hypertrophy

Dbell press- 3x8x65,70,75 1x5x100

Incline bench press- 3x10x135

Hammer Strength- 3x12x180

Cambered Preachers- 3x8x80

Concentrated curls- 2x12x25

Spider Curls- 2x12x70

Skull crushers- 3x10x30pd dbells

Tricep push down (Rope ext.)-3x12x150

Tricep Kickback (cable)- 2x12x40

Good push today. It's hard getting up at 4:45am to train but I definitely feel better about it throughout the day. Also read your body burns more kcals throughout the day, don't know if it's true but whatever
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ErickFromOmaha private msg quote post Address this user
Hypertrophy legs

Alright today was kind of mixed up, got the gym and everything was taken up forever. Have to be at work in a hour so I just did a mix of legs when they were open and arms.

Hack squats-3x6x270

Leg extensions-3x10x135,165,185

Seated calves-3x12x200

Squats- 3x10x135,185,185
(Knee is still a little shaky)

Cable curl- 2x10x150

Alt curls-3x10x40,35,35

Hammer curls-2x10x35

Run the rack- 1xAmapx40,35,30,25,20,15
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ErickFromOmaha private msg quote post Address this user
went in today and had just a miscellanous(sp) day

Alt Curls-4x10x50,45,40,35

Hammer Curls-3x10x45

Barbell Curls-3xamapx50pds

Calve Raises Standing-3x15x190pds

Seated Calve Raises-3x15x120pds

Tricep Pushdowns with Rope-3xamapx150,120,70

Tricep Kickbacks-3x12x15pds(Cable)
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GrizzlyBerg private msg quote post Address this user
Dyel??
Post 6 IP   flag post
ErickFromOmaha private msg quote post Address this user
i like to think i do
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oceanair private msg quote post Address this user
IN.
Post 8 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy back and shoulders

Pendlay Rows- 6x5x135

Seated Row- 3x12x120,180,180

Pulldowns- 3x12x120,150,170

Dbell shrugs- 2x15x80

Side Raises- 3x12x15

Shoulder presses- 3x10x45

Upright Raises- 2x12x60
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ErickFromOmaha private msg quote post Address this user
powerday tomorrow. Schedule has been wonky, diet has been going good hitting macros etc. gotta say cutting sucks lol
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ErickFromOmaha private msg quote post Address this user
Power upper

Flat Bench- 2x6x185,225,1x1x245 felt heavy as shiiiit

Pullups- 2x15xunweighted until I can push more then 4 out on a 45 plate

Pendlays- 2x6x155

Weighted dips- 1x12x45 1x8x90 1x12x45 (90 was too damn heavy for a proper set)

Shoulder Press- 1x10x50 2x10x60

Straight bar curl- 1xamapx65 1xamapx85

Cambered Bar Curl- 3x10x60

I tested squats even though I have them tomorrow. My damn squat weight is that of a elementary kid. Jesus it's bad. I got ATG on 155 anymore and I just can't do it. All my lifts are pretty good 275 bench 405 deads but that damn squat is so embarrassing I don't even want to log it. My knee hurts when I squat i don't know why. I can't blame climbing ladders all day because there is people here who do construction etc and kill squats. It's just so damn embarrassing.
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TrenNorton private msg quote post Address this user
In! Make dat dere cuts brah!
Post 12 IP   flag post
ErickFromOmaha private msg quote post Address this user
You have a log going bro? Welcome to SS btw
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Frostshock private msg quote post Address this user
In!
Post 14 IP   flag post
ErickFromOmaha private msg quote post Address this user
Quote:
Originally Posted by Frostshock
In!

That's all I live for is my hodor to jump in
Post 15 IP   flag post
ErickFromOmaha private msg quote post Address this user
Tonight I hung out with the powerlifting buddies and did the deadlift routine. Was supposed to be a power lower day but I slept in and ended up going with the guys after school.

Deadlifts
135x10
185x5
205x5
225x3
250x3
275x3
325x3
350x2
405x1

And a bunch of assistance.

Question though. The guys I train with used this pill bottle with ammonia packets. When going for a 1rm 545 he took a whiff and went at it. He said a lot of power lifters use it I read up on it and got mixed reviews. So should i be weirded out my buddies are whiffin ammonia and throwing weights around lol.
Post 16 IP   flag post
ErickFromOmaha private msg quote post Address this user
Also what's the opinion of 2 a days PHAT in the am and powerlifting the same day at night on Tues Thurs and Sunday
Post 17 IP   flag post
oceanair private msg quote post Address this user
@ErickFromOmaha seems like a lot of volume to me, but I'm not too famil with PHAT.
Post 18 IP   flag post
ErickFromOmaha private msg quote post Address this user
@oceanair yea phat is high volume. But my body feels like it can take it. Idk either I'll injure myself or progress. I feel like the concentration of the main 3 on powerlifting days helps a lot
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ErickFromOmaha private msg quote post Address this user
Power lower body

Squats
135x6
155x6
185x5
205x3 <-----felt relatively smooth. I had to do like 30 mins of stretches to get my mobility right

Hack squats
3x10x185

Leg extensions
5x10x160

Seated calve raises
3x15x160

Laying glute raises
3x10x90

SLD
135x10
205x6
225x6

Felt pretty good I have been down about my squats but maybe it's just I need to stretch more before jumping in and squatting I don't know it's always wishy washy but I just need to shut the fuck up and get it done.

Saturday is rest day and Sunday the guy thT was training me for the powerlifting comp wants me to come in and do Squats to help out etc so ill do that. Don't think I'll be running phat on Sunday
Post 20 IP   flag post
ErickFromOmaha private msg quote post Address this user
Oh yea and last night I did rack pulls also

2x6x305
Post 21 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy chest

Flat bench
1x10x135
5x6x185

Incline Press
3x10x135

Hammer Strength
3x8x270

Cable Flyes
1x15x90
1x10x120

Alt Dbell Curls
1x10x35
2x10x40

Concentrated Dbell Curls
1x10x45
2x10x40

Preacher cambered
3x10x70

Tricep extensions
3x12x70

Rope attatch push down
2x15x80

Tricep kickback
2x15x30
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_RudeCrew private msg quote post Address this user
Ammonia is awesome bro. A lot of people use it. I do, and Rohr, Griz and I think wannabe did. It gives you a good kick in the ass.
Post 23 IP   flag post
Tamere02 private msg quote post Address this user
Quote:
Originally Posted by ErickFromOmaha
Also what's the opinion of 2 a days PHAT in the am and powerlifting the same day at night on Tues Thurs and Sunday


Seeing as your cutting I wouldn't recommend it.

+ Also don't see a way it could be set up without having you training the same muscle group two days in a row.
But you choice and you can see how you react to it just my 2c

Oh and In for this!
Post 24 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy back and shoulders

Pendlay Rows
6x3x165pds

Seated Cable Row
1x10x160
1x10x180
1x10x190

Close Pulldowns
1x10x170
1x10x180
1x10x190

Shrug Machine
4x12x285

Seated Dbell Press
2x12x50pds

Lat Raises
3x12x15pds

Weight AB Crunch Machine
4x25x110pds

Stationary Bike for 20mins

Nothing really to update other then the workout, i need to get on top of my diet, switching job sites so much because im on call kills my food planning, never know when ill take break or if i can. Really just need to lock the diet down and get motivation
Post 25 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy chest and arms

Bench
1x10x135
1x8x155
1x185x8
2x205x8

Incline
1x10x135
2x10x155

Hammer strength
3x10x180

Incline Flyes
3x12x90

Flyes
2x12x80

Tricep extension overhead
3x10x80

Rope Pulldowns
3x12x100

Tricep Kickback
2x15x20

Felt good. Felt strong.
Post 26 IP   flag post
ErickFromOmaha private msg quote post Address this user
Yesterday went and killed hypertrophy legs. Idk exact weights and shit just went at it.
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ErickFromOmaha private msg quote post Address this user
Power upper

Flat bench
1x135x10
1x185x8
1x205x6
1x225x2
1x275x2 (kinda went off track of the original format for heavy)

Pendlay Rows

3x155x5

Pull-ups
3x10xunweighted

Skipped Rack Chins (don't really like them,just feels weird do you guys like them?)

Cambered bar curls

1x80x10
1x90x10
1x100x10

Tricep push downs w rope

1x90x10
1x110x10
1x130x10

Tricep kickbacks
3x20x15

Dips unweighted
2x10

Ab machine
4x25x110pound resistance

Sat in the sauna.
Eating food now.
Post 28 IP   flag post
ErickFromOmaha private msg quote post Address this user
Heavy legs

Leg press
1x10x180
1x10x270
1x10x360
2x8x450

Leg extensions
3x10x160

Leg curls
2x10x110

Lying leg curls
3x10x110

Standing calve Raises
3x12x290

Seated calve raises
2x15x150

Didn't get to hit squats as always there was someone doing some weird ass exercise that wasn't anything I could find in any database. Tomorrow is rest day but I'm thinking im gonna go do squats tomorrow anyways.
Post 29 IP   flag post
ErickFromOmaha private msg quote post Address this user
Hypertrophy chest arms

Dbell bench

1x10x70
1x6x80
1x6x85
1x6x90
1x3x100

Incline bench press
3x10x155

Hammer Strength
3x10x180

Flyes
4x15x90

Cambered bar curl
3x12x60

Concentrated Curl
2x15x25

Spider curls
2x12x60

Tricep rope push downs
3x12x100

Skullcrushers
3x10x70

CORE Workouts

Crunches
100 unweighted

Ab roller
3x15

Weighted crunch Pulldowns things with rope
3x10x80

Planks
3x1:00 minute.

Good late night pump
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