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Another big phat log16833

Hamer93 private msg quote post Address this user
Starting up a log guys, want to get more involved on here now I've finished uni for a good few months! Starting PHAT after running PPL for a good year or so. Main reasons is my PPL routine volume wasn't that high and I wasn't pushing myself in terms of intensity, I was just going through the motions. PHAT manages volume and intensity respectively and hits all the spots, I'm not fucking about with the programme and making any changes like I did last time - just using the Layne Norton template.

Tracking calories and will be starting with what I was on before I went on holiday; 2400kcal however I'm not sure wether to use a 45/35/20 macro split or keep a set protein and fat goal and just increase my carbs as I reverse diet??

Lifts are:
Squat 110kg
Deadlift 140kg
Bench 80kg

My targets for September are
Squat 130kg
Deadlift 160kg
Bench 90kg

I am on myfitnesspal - willhamer93
Instagram - whamer93

Hope to keep every entertained
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_RudeCrew private msg quote post Address this user
Woooooooooo
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qtdreams92 private msg quote post Address this user
Like!!
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Rand private msg quote post Address this user
In!
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FiremanSi private msg quote post Address this user
Obviously in for this buddaaay.
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Hamer93 private msg quote post Address this user
Cheers guys, enjoyed a week off but I have missed training. Been living on sushi, ice cream and dissarano so going to be interested how training goes lol
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Hamer93 private msg quote post Address this user
Flying home today, sat bored waiting for transfers. My morning weight before leaving was 72kg so after alcohol every day, ice cream regularly and lemon/red velvet cakes for breakfast it's going to be interesting to see what the weight does 🙈

Got plenty of time to make some lean gainz now ready for Vegas in March!
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Hamer93 private msg quote post Address this user
19/6/15 upper body

Breaking the body in after a week off

Bench press
40x15 // 50x10 // 2x62.5x5 // 40x15

Incline bench
3x40x12

Dumbell row
4x30x8

Wide pull down
3x50x12

Shoulder press
3x25x10

Lat raise
3x5x12

Preacher curl
2x25x12

Rope push down
2x30x12

Felt full of energy but wanted to take it easy as I know the doms will follow... Also got to the car and forgot to do rack pulls/shrugs
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blackbull private msg quote post Address this user
Are newbies aloud to join
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by blackbull
Are newbies aloud to join


Possibly. They may also be ALLOWED to join. -3X
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Hamer93 private msg quote post Address this user
Morning weight was 71.9kg so roughly maintained over holiday which is good!

Legs today, gonna be hard with a very bad nights sleep
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Hamer93 private msg quote post Address this user
Lower body - 20/6

Squats racks were full, one rack had 3 15/16 year old kids that were almost killing themself

Goblet squats
4x30x10

Leg extension
3x40x12

Hamstring curl
4x45x12

Lying hamstring bridges
3xbw single leg x15

Standing calf raises
3x20x15

Seated calf raise
2x20x15

Legs were feeling smoked, need to slowly increase intensity and volume. So pissed off I couldn't do squats
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Hamer93 private msg quote post Address this user
Back and Shoulders

Barbell Row
2x20x20 // 2x40x10 // 45x10

Dumbell Row
3x27.5x12

Seated Row
3x35x12

Wide pull down
3x45x12

Rear delt flies
2x2.5x15

Dumbell OHP
3x15x12

Side raises
3x5x15
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Hamer93 private msg quote post Address this user
Guys I need help with the speed sets... I try and do all my reps as fast as possible so I'm not sure how I can press/pull faster on upper body movements without loosing form??
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FiremanSi private msg quote post Address this user
@Hamer93 Ur not trying to break the sound barrier man ur ment to press as fast as possible with retaining ur form.
If u cant press the weight fast (apart from the facts if u record them the movements look much faster) chances are it's too heavy... ur aiming for 60-70% of ur TM.
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Hamer93 private msg quote post Address this user
Cheers man will give it a crack.
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Hamer93 private msg quote post Address this user
Morning weight 71.6kg so down a pound in a week, I'm upping the cals an extra 50 as of today as I'm also feeling tired/lethargic. 2500 from now and keep on reverse dieting!
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Hamer93 private msg quote post Address this user
Chest and Arms

Bench press
2x40x15 // 2x52.5x10

Incline smith
3x30x15

Cable flies
2x10x15

Flat bar push down
3x45x10

Rope press
2x22.5x15

Dumbell curl
3x10x12

Preacher curl
2x20x15
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Hamer93 private msg quote post Address this user
Lower body (deads)

Deadlifts
Barx20 / 2x60x10 / 80x5 / 90x5 / 2x100x5 / 80x5

Hamstring curl
3x40x12

Leg press
100x12 / 2x125x12

Leg extension
3x50x15

Seated calf raise
6x20x12

Felt good dead lifting again after a LONG absence. Girlfriend managed 50x3 with good form on first time dead lifting
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Hamer93 private msg quote post Address this user

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Hamer93 private msg quote post Address this user
Hi guys sorry for the absence, been training - no pr's or anything to comment about, will get logs going again this week. Macros going up another 50calories and I am also going to weigh myself every day for 1-2 weeks as I want to try and see what factors can cause a fluctuation I.e high sodium meals, more/less sleep, rest days. I know there are so many variables but it's interesting to see what your body does
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Hamer93 private msg quote post Address this user
Morning weight 72.0kg

Back and Shoulders Monday

Barbell row
2x20x15 / 3x50x5 speed

Dumbell row
3x27.5x12

Seated row
3x30x15

Pull down
3x45x12

Rear delt flies
2x3x15

DB shoulder press
3x12.5x15

Side raise
3x5x15
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Hamer93 private msg quote post Address this user
Sorry for my absence people, here's a little check in photo!

73.5kg morning weight


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