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Bulk Wars : The PHATom Menace16073

Frostshock private msg quote post Address this user
And the Saga continues!
Check the original Bulk Wars out here:
Bulk Wars : The Empire Lifts Back
Bulk Wars : Return of the Deficit

"A New Bulk" coming soon but I figure I'll cycle back from episode 1 of Bulk Wars

Current Stats:
Age: 22
Started lifting: 16
Weight: 154.6 lbs
Height: 5'7"
Maintenance: 3240 cals
Current Cals: 3340 cals
Macro Split: 20-25%/20-30%/50-60% P/F/C
Fiber: 45g+

Lifts:
Bench Press: 65# DB; Untested, not doing BB benching for a bit either
Deadlift: 315# - Untested
Squats: 315# - Tested, for sure my 1rm 5 weeks ago

Goals:
1) Bench 225# Barbell Raw
2) Deadlift 405# this year Raw
3) Squat 315# for reps Raw
4) Even my left/right arm back out
5) Eat at 4000 cals as a maintenance
6) 170-175 lbs at 8-12% bf

I'm running PHAT following an undulating periodization scheme to bulk as I find it to be the most fun routine I've run thus far. Template and weekly adjustments to rep/weight goals for each set are included in the link. I'm not really planning out the deloads but I end up taking one every 4-6 weeks. I'm also alternating between Squat/Deadlift as the Lower power exercise every 8-12 weeks, in which I'll switch other exercises to hit the same muscle group.
Overly complicated? YUP! But I~~iiiii like it

Left a TL;DR (post 487) for @solarsuplex but to sum my injury and recovery up in a meme Click meh!!!


Post 1 IP   flag post
Frostshock private msg quote post Address this user
***Upper Power***
Pendlays -
5x5x5 @ 150#

Pullups -
6x6 @ 5#

Rack Chins -
8x6 @ 25#

Flat DB Bench -
5x5x5 @ 65#

Chest Dips -
6x6 @ 20#

Seated Shoulder Press -
10x7 @ 40#

Incline Skull Crusher -
10x10x10 @ 55#

DB Preacher Curls -
7x5x5 @ 25#
Post 2 IP   flag post
FiremanSi private msg quote post Address this user
WHAT A TITLE. Ingenious my brother. Glad i'm first in for this.
Post 3 IP   flag post
MMB private msg quote post Address this user
In as always!
Post 4 IP   flag post
_RudeCrew private msg quote post Address this user
This title is gold, I'm in.
Post 5 IP   flag post
csizemore21 private msg quote post Address this user
Very creative LMFAO
Post 6 IP   flag post
Frostshock private msg quote post Address this user
@FiremanSi Hahaha I've been jonesing to make this log title since "Return of the deficit" (jedi)

@MMB super grateful as always!

@_RudeCrew lmao I was so giggly and stupid looking when I thought of it xD

***Back/Shoulders Hypertrophy***
Started implementing the 90 secs-to-2 min rests and hot damn my hypertrophy sessions have been intense despite the weight lifted being "easy"

Speed Pendlays -
6 sets of 3 reps @ 125#

Rack Chins -
12x10x8 @ 10#

Cable Rows -
12x12x12 @ 75#

NGLPD -
15x15 @ 100#

TBar rows -
15x15 @ 100#
ROM was crap for these, was at the shitty gym this session and the landmine for these has no vbar accessories or anything to increase the ROM while keeping your back parallel to the ground

WGLPD -
15x15 @ 90#

Seated Shoulder Press -
15x12x12 @ 30#
Forgot that these were only 8-12 reps on set one lol. Been keeping my scapulae depressed for these and HOT DAMN does it make me feel my delts light up despite the weight used.

Seated Lateral DB Raises -
16x15 @ 15#

Facepulls (standing) -
20x20x20 @ 35#

Food porn of my dinner:
Omaha Steaks Chicken Breast


416g of Potatoes made into fries


Also had a Strawberry banana smoothie and a burger that I was way too excited to take a picture of and devoured

3 Hours til bed time and so far my diet looks like:
2294 cals eaten out of 3340 (1046 cals to eat still)

166p/ 74f/ 256c = 28/28/44% w. 39g fiber
Just need 6g more fiber to hit my goal so it looks like I'm gonna have to nibble 1000 cals of fiber/carbs til bed time. I'm already sooooo fuuuuuull
Post 7 IP   flag post
Frostshock private msg quote post Address this user
Pop in real quick and log them numbers before bedtime
***Leg Hypertrophy***
Speed Squats -
6 sets of 3 reps @ 195#

More Squats -
12x12x12 @ 195#

Leg Press -
20x20 @ 195#

RDL -
12x12x12 @ 130#

Seated Leg Curls -
20x20 @ 90#

Lying Leg Curls -
8x7 @ 90#

Standing Calf Raise -
15x15x15 @ 155#

Seated Calf Raise -
15x15x15 @ 145#

Diet:
3347 cals eaten
168p/100f/448c = 20/27/53% w. 46g Fiber
I'm really not a fan of these 100g Fat days anymore, yeah it makes hitting my cals so much easier but I just feel sluggish, tired, and "bleh" the next day so the first day I'll be home for more than an hour is going to be my batch cooking day.
Gonna make ungodly amounts of Wheat Noodles with various sauces Gotta prep some Bro ass meals in tupperware to nibble on with my protein shakes

Chest/arms hypertrophy tomorow, no idea when i'll get around to it though, work is giving me the hot hot dicking

Post 8 IP   flag post
Frostshock private msg quote post Address this user
Just a deload week this week, nothing spectacular. Have loads of homework to do but I've kept my macros pretty carby (20p/20f/60c%) and I've had insane amounts of energy, even without coffee in the morning! Surplus is staying the same, I made it up pretty high calorically and now my body isn't catching up as fast so I've been at the same surplus for 2 weeks now, still gaining. Almost 160 but I'm pumping the breaks so I'll hit 160 at a more reasonable rate 😁

Just got 100% on my psych test (SuccessKid.jpg) and now off to the home to write notes on 4 chapters and write 2 full papers while revising one completed one! Oh college, I was so wrong about missing you ✊
Post 9 IP   flag post
Sharkoon1 private msg quote post Address this user
In for hope for more food porn!

And good lifts!
Post 10 IP   flag post
TrenNorton private msg quote post Address this user
Gotta make dat dere gains!
Post 11 IP   flag post
Frostshock private msg quote post Address this user
2/23 ***Lower Power***
Deadlifts -
WUS x 3
5x5x5 @ 295
Set 1

Set 3 - Don't have to watch the full length of these but I'd like a critique on the 1:30 lift. The rest of them were full resets and worried about my grip/hammies being loaded but for the 1:30 lift I just chanted "Breath-Grip-Rip" in my head

Leg Press -
10x10 @ 255#

Hack Squats -
10x10 @ 155#

RDL -
8x8x8 @ 185#

Lying Leg Curls -
6x6 @ 130#

Seated Leg Curls -
8x8x7 @ 120#


2/24 ***Upper Power***
Pendlays -
5x5x5 @ 135#

Pullups -
10x8 @ BW

Rack Chins -
10x10 @ 20#

Flat DB Bench -
5x5x5 @ 65#

Chest Dips -
10x10 @ BW
(couldn't get my weighted belt before the gym today)

Seated Shoulder Press -
10x10 @ 45#

Incline Skull Crusher -
10x10x10 @ 60#

DB Preacher Curls -
10x10x10 @ 25#

Food porn was too delicious looking to take a picture of. I got taken out for a rack of lamb yesterday (I've never had lamb before)..... Dear lawd..... I want to eat so many baby sheep right now
Post 12 IP   flag post
SOLARSUPLEX private msg quote post Address this user
In bro. keep it up.
Post 13 IP   flag post
MMB private msg quote post Address this user
Dat sttenght is comin' up good man!
Post 14 IP   flag post
A_em private msg quote post Address this user
@Frostshock, Happy birthday May all your goals and dreams come true!
Post 15 IP   flag post
Will private msg quote post Address this user
Nice m8
Post 16 IP   flag post
Frostshock private msg quote post Address this user
@SOLARSUPLEX welcome back and will do broseph. Food porn incoming when I stop being a fatty and take a picture before I devour my meals😇

@MMB I'm a fan! It's taken me long enough to get to a relative strength of what it was, now just DB work and balancing for the end of my bulk

@Aleksandra_em Thank youuuu!!!! 😆

@Will Thank yah sir! 💪
Post 17 IP   flag post
Rand private msg quote post Address this user
@Frostshock the lift at 1:30 lift looked good to me, fast and easy.
Post 18 IP   flag post
SOLARSUPLEX private msg quote post Address this user
Happy birthday, a bit late but whatever.
Post 19 IP   flag post
FiremanSi private msg quote post Address this user
@Frostshock Don't know what u wanna know bout the lift bud.
First video ur hips are rising we'll before the lift and that's normally cause ur jams are loaded and/or ur too far away from the bar on setup.
Not understanding the walking away after each rep that tend to destroy ur hands even more and it's diff to try do that weight with a reset at the bottom then walking away and coming back.
Happy birthday also buddy.
Post 20 IP   flag post
Sharkoon1 private msg quote post Address this user
Happy birthday !
Post 21 IP   flag post
lolssons private msg quote post Address this user
Happy birthday also glad you are recovering so well from the attack strength is going trough the roof!
Post 22 IP   flag post
Frostshock private msg quote post Address this user
@Rand awesome thanks dude!

@SOLARSUPLEX haha right on time actually, my birthday is the 25th but SS wanted to give me a cake for 2 days I guess lol.

@FiremanSi just basically over analyzing my form like usual rather than just picking that shit up. Yeah it feels like I'm too far sometimes, I've been experimenting with having the bar over different places on my shoe to find more of a mid-foot type starting.

TL;DR I'm just getting back into deadlifting and dont properly full reset yet😅 Thanks though man

@Sharkoon1 thank you sir!

@lolssons haha thanks dude, in looking to get stronger than before the bear/ever😎💪

2/26
***Back/Shoulders Hypertrophy***
Speed Pendlays -
6 sets of 3 reps @ 125#

Rack Chins -
12x12x12 @ 15#

Cable Rows -
12x12x12 @ 80#

NGLPD -
15x15 @ 105#

TBar rows -
15x15 @ 80#

WGLPD -
15x15 @ 105#

Seated Shoulder Press -
12x12x12 @ 35#

Seated Lateral DB Raises -
20x19 @ 15#

Facepulls (standing) -
20x20x20 @ 40#

Leg hypertrophy after work today
Post 23 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@Frostshock Happy belated BDay dude!

And Happy BDay to you too @SOLARSUPLEX
Post 24 IP   flag post
Frostshock private msg quote post Address this user
@wannabemuscular Thank you sir!
Morning weight: 159.4
Body weight's been all over the place, have some days where I hit my cals, others where I don't come close. Gonna probably stay at the same calories til 3/8 and decide if I want to start a mini-cut or not.

Macros today:
173p/ 74f/ 528c = 20p/19f/51c% @ 3331 cals (3340 goal)

2/27 ***Leg Hypertrophy***
Speed Squats -
6 sets of 3 reps @ 205#

More Squats -
12x12x12 @ 205#

Hack Squats -
15x15 @ 105#

Leg Press -
20x20 @ 200#

RDL -
12x12x12 @ 135#

Seated Leg Curls -
12x11 @ 120#

Lying Leg Curls -
12x10 @ 120#

Today (2/28)***Chest/Arms Hypertrophy***
Speed DB Flat Bench -
6 sets of 3 @ 55#

Flat DB Bench -
12x9x8 @ 60#

Incline DB Bench -
15x13x12 @ 40#

DB Preachers -
15x12x12 @ 25#

Hammer Curls -
15x15 @ 25#

DB Spider curls -
15x15 @ 15#

Standing Cable Tricep ext -
12x12x12 @ 45#

Rope Pressdowns -
12x8 @ 45#

DB Kickbacks -
15x15 @ 15#
Post 25 IP   flag post
Frostshock private msg quote post Address this user
Very seriously contemplating a 4 day PHUL routine just for the sake of my actual free time and my sanity. Links to any solid well balanced routines would be much appreciated!

Anyway just gonna work on a PHUL spread sheet until bed time.
Post 26 IP   flag post
FiremanSi private msg quote post Address this user
@Frostshock U know how i feel about PHAT... haha. Go for it. Also maybe do ur speed work on a bench rather than DB's. Never really heard of anyone doing speed work on db's unless they were possibly band resisted.
Post 27 IP   flag post
ErickFromOmaha private msg quote post Address this user
In!!!
Post 28 IP   flag post
Frostshock private msg quote post Address this user
@FiremanSi Haha I love that there volume though As for DB benching, I was just following the routine as prescribed by Layne and also I've been using DBs as much as possible because my arms are uneven as hell (Since the last time I measured them, the strength is for sure uneven)

***Upper Power***
Pendlays -
3x4x3 @ 165#

Pullups -
10x8 @ BW

Rack Chins -
8x6 @ 20# Ezbar on lap

Flat DB Bench -
5x5x5 @ 70#

Chest Dips -
6x6 @ 20#

Seated Shoulder Press -
6x6 @ 50#

Incline Skull Crusher -
10x10x8 @ 60#

DB Preacher Curls -
4 @ 50# (not counting bar)
8x8 @ 40# (Not counting EZ bar)

Macros still not finished for today but so far i've eaten:
1505/3340 =
82p/38f/221c = 21p/22f/57c % @ 20g fiber

Was in class doing my quiz and all of the sudden the teacher started swaying and saying he needs an ambulance so my workout was a bit rushed/distracted haha
Just used an Omaha Steaks coupon so hopefully food porn will be coming (if I ever remember to take a picture before I devour it)
Post 29 IP   flag post
FiremanSi private msg quote post Address this user
@Frostshock I reckon definately use a BB Bench instead on DB's man. More carry over for ur bench.
Post 30 IP   flag post
340630 45 30
destitute