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Bulk Wars : The PHATom Menace16073

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


Frostshock private msg quote post Address this user
@FiremanSi Duely noted, I'm probaby going to start. I've wanted to start BB benching anywho again

Deadlifts -
3x3x3 @ 305#
Got set 1&3, just recorded them for myself - Feel free to critique if you want! I cut down on the time between reps and tried squatting down less for the bar.
Set 1

Set 3


Leg Press -
10x10 @ 270#

Hack Squats -
10x10 @ 160#

RDL -
8x8x8 @ 135#

TRIED doing GHR on ye olde GHR station, didn't really work out lol. Took a vid of the attempt for any suggestions on how to make it work out. Main thing is I'm just too damn short for it haha


Lying Leg curls -
6x7 @ 130#

Seated Leg curls -
8x8x8 @ 120#

Standing Calf raise -
8x8x8 @ 210#

Seated Calf Raise -
8x8x8 @ 175#
Post 31 IP   flag post
Frostshock private msg quote post Address this user
***Back/Shoulders Hypertrophy***

Speed Pendlays -
6 sets of 3 reps @ 115#

Rack Chins -
13x12x10 @ 15#

Cable Rows -
12x12x12 @ 85#

NGLPD -
15x15 @ 100#

TBar rows -
15x12 @ 85#

WGLPD -
15x15 @ 110#

Seated Shoulder Press -
12x10x9 @ 40#

Seated Lateral DB Raises -
15x16 @ 15#

Facepulls (standing) -
20x20x17 @ 42.5#
Macros aren't done for today but I've got pretty high protein (160g) so far and it keeps going up from the loads of carbs I'm fitting in.

Here's my 2 Filet Mignonseses from yesterday and the new(used) car I got. 2013 Dodge Dart will be my Batmobile


Post 32 IP   flag post
ErickFromOmaha private msg quote post Address this user
Reps for bloody steak.
Post 33 IP   flag post
Sharkoon1 private msg quote post Address this user
@Frostshock Car looks sexy.
Post 34 IP   flag post
cardinal private msg quote post Address this user
That car looks better than anything I'll be able to afford in the next few years. Dear America, why are your cars so cheap?
Post 35 IP   flag post
FiremanSi private msg quote post Address this user
@Frostshock Sweet wheel bro.
Post 36 IP   flag post
MMB private msg quote post Address this user
Congrats on the new ride!
Post 37 IP   flag post
SOLARSUPLEX private msg quote post Address this user
Quote:
Originally Posted by OHYA
oh yaaaaaaaaaaaaaaaaaaaaaaaaaaa!!!!!!!!!!!!!!!!!


Leave
Post 38 IP   flag post
ErickFromOmaha private msg quote post Address this user
Why are you spamming the forums? Put the transformation shit on your thread.
Post 39 IP   flag post
Frostshock private msg quote post Address this user
@ErickFromOmaha Thanks! It was delicious too
Quote:
Originally Posted by ErickFromOmaha
Why are you spamming the forums? Put the transformation shit on your thread.

Glimpsed at my thread and saw this in class and just thought "Fuck, now I have to remember a new password." Because I figured I got hacked. Guy face got deleted so thats why I don't see the spam Happy birthday by the way dude!

@Sharkoon1 Thanks mang, she completes me

@cardinal haha take up male stripping and you'll be rolling in the dough; I did and that's how I can afford a new ride. Not srs..... Or am I?!



@FiremanSi Thank you sir, I need a new name for her!

@MMB Thank ye sir!

Quote:
Originally Posted by SOLARSUPLEX
Leave




Kinda been a fuck boy about logging but between getting a new car, mid terms, and life in general kinda turned me into one but I definitely have been making it to all of my lifting sessions.

3rd week on the same surplus and I'm actually starting to slowly lose weight (water weight probably) but I've been reaching kind of a sticking point on purpose. Starting Monday I'm going to start a 12-16 week cut.

Frost porn going up as soon as it finishes uploading
P.S. While I cook/work I've been watching the bajesus out of DotA2 Esports and betting monopoly money on it.... I am the epitomy of a fucking nerd
Post 40 IP   flag post
Frostshock private msg quote post Address this user
Morning Weight: 158#
(newest low, got to sleep in today and take a massive dump before weighing myself )

Fluctuating weight range for the past 3 weeks @ 3340 cals (constantly) has been 160-163#

After a full day of eating my 3340 cals I took these pictures so the weight for these is 162.8#

inb4"strong flexing hard as hell face"








Arms are finally only a little over 0.5 inches apart size wise
judging from this I'm probably 15-to-20%+ range?



Probably looking to get to/stick to the 10-15% range. If I dip any lower, cool, but it's not a goal. The cut is going to be pretty relaxed, anytime I miss a snack (100 cals) I tend to drop a pound or two so I'm thinking the deficit weeks will tend to drag on. I'll be doing food as the first 80% of the deficit and cardio (hiit) will be the last 20% over the course of the 12-16 weeks.

TL;DR Rather than super planning this cut out I think I'll just take the cut as it comes and adjust accordingly.
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FiremanSi private msg quote post Address this user
Good plan buddy.
Post 42 IP   flag post
Frostshock private msg quote post Address this user
Deficit week 1
Cals/macro split staying the same but my weight is fluctuating, most likely because I'm weighing my fruit differently now
Morning weight: 157.8 From 160
Calories: 3340

Dropping weight way too fast without even altering my cal intake all too much so I'll just stick where I am and see what happens next week. Kinda surprising how big of an effect differences in weighing fruit can have.

3/16
***Upper Power day***
Pendlays -
4x3x5 @ 165#

Pullups -
8x7 @ 5# (extra)

Chinups -
5x5 @ 15#

Flat Bench -
4x5x4 @ 75#
MUCH better this week, failed at 75# last week because my left wrist kept giving out. Used wrist wraps for these and they felt much easier and my wrist didn't give out.

Dips -
10x10 @ 20#

Seated DB Shoulder Press -
3x5 @ 50#

Incline EZ bar Skull crusher -
10x10x10 @ 60# (not counting bar)

EZBar preacher curls -
6x6x6 @ 50#

Lower power today after class. Will be the last one deadlifting, then switching to squats to lower power and swapping some exercises around as I'm either plateauing or my 2 gyms don't have the same equipment.
Post 43 IP   flag post
Frostshock private msg quote post Address this user
***Lower power***
Deadlift -
3x3x4 @ 315#
Kind of ashamed of myself for what I resulted to because I forgot my chalk at home. I started rubbing my hands on the floor (of which had specks of chalk) because no one else had some


Not too ashamed actually, I felt clever for my improvisation xD

Leg press -
10x10 @ 280#

Hack Squats -
8x10 @ 170#

RDL -
8x8x8 @ 190#

Lying leg curls -
8x7 @ 130#

Seated leg curls -
8x8x8 @ 120#

Standing calf raise -
10x8x8 @ 215#

Seated calf raise -
8x6x6 @ 180#
Post 44 IP   flag post
340763 45 19
destitute