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Phat by 16...17391

Thatguy81 private msg quote post Address this user
First day back in the gym after 2 weeks of being sick, down by 11lbs and weak, but started PHAT again today and have BIG goals to hit, so here we GO!

Goals:
DL: 405
SQ: 315
BENCH: 225
OHP: 135

11/15/15
Lower power
SQ: 135x10, 225x3x3
Leg press: 270x5x3, calf raises:12x3
SLD: 135x6x4
Seated calf: bunch
Lying leg curls:80x6, 95x6, 105x4
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SOLARSUPLEX private msg quote post Address this user
Reason for the leg curls at the end and not calfs?
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Thatguy81 private msg quote post Address this user
No specific reason, just the way it fell...
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Zepa private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
Reason for the leg curls at the end and not calfs?


Cuz they dont grow anyways
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Thatguy81 private msg quote post Address this user
Lol, mine went on vacation years ago and never came back...
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SOLARSUPLEX private msg quote post Address this user
@Zepa Not to toot my own horn but i FINALLY saw some improvement in mine. makes it all worth it
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Thatguy81 private msg quote post Address this user
As it turns out, I got about an hour of sleep Sunday night, so I missed the gym yesterday. Legs are sore today, hurts to walk, haha. Going in for upper power tonight, should be a good workout...
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SOLARSUPLEX private msg quote post Address this user
Where you located in WA?
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Thatguy81 private msg quote post Address this user
Tacoma area, you around here?
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Thatguy81 private msg quote post Address this user
11/18
Upper power
Bent over row(smith machine): 90x6x3
Pull ups: 3x2
Lat pull downs (machine): 145x8x3
Flat BD press: 35x10, 45x8, 55x6, 65x6x2
Dips: 10x2
Shoulder BD press: 35x10x3
Bent curl: 50x10x3
Skull krushers: 50x10x3

Still trying to find my numbers with this program, I figure a few weeks in and I'll have better workouts...
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Thatguy81 private msg quote post Address this user
11/19
Back/shoulders hyper
Bent over row: 95x3x2, 135x3x4
Lat pull downs: 130x12x3
BD row: 35x15x2
Seated cable row: 105x12, 95x12x2
Close grip pull downs: 90x12, 80x12x3
Seated BD press: 30x12x3
Up right BD row: 20x12x3
Lateral raises: 10x12x3
Leg press(calfs): 270x20x3
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Thatguy81 private msg quote post Address this user
11/20
Lower hyper
Squats: 135x3, 155x3x5
Deads: 155x3, 225x3x2
Hack squats: 90x8x4
Leg press: 180x12x3
Leg ext: 50x12x3
RDL: 90x10x3
Seated leg curl: 70x15x2
Lying leg curl: 80x10x2
Seated calf press: 190x12, 210x10,230x8
Donkey calf: 105x15x3
Felt great tonight, light weights but I suspect I'll progress quickly...
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Thatguy81 private msg quote post Address this user
11/21
Chest/Arms hyper
Bench press: 135x3, 155x3, 175x3, 195x3, 175x3x2
DB press: 60x8x3
Hammer press: 45'sx12x3
DB incline flys: 15x15x2
Bent curl bar standing preacher:40x12x3
DB curl:20x10x2
Seated preacher machine: 80x8x3
Overhead DB press(tri): 40x12, 50x12, 60x12
Rope pull downs: 12.5x15, 17.5x15
One arm cable pull: 12.5x15x2
With one week completed, I can now start adding weight accordingly. Felt good tonight...
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Thatguy81 private msg quote post Address this user
11/23
Lower power
DL: 225x3, 315x3, 315x2, 225x3
SQ: 225x3x3 -need to bump this to 4x3
Hack SQ: 110x10x2 -will go for 180 next week
Leg ext: 50x10, 70x10 -will do 90x10x2 next week
Stiff DL: 135x8x3 -will bump 20lbs
Lying leg curls: 80x10x2 -will bump 10lbs
Seated calf pushes: 210x15x3
Leg press(calfs) 270x20, 360x15x2
Def not going to do DL's and SQ's on the same day again for a while, felt like my squats suffered cuz of it...

Question, any one ran this program before and had success with alternating SQ's and DL's? What did you do and how did it work out for you? One week SQ next week DL? Also did you alternate in one week like power SQ's and hyper DL's in one week?
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Thatguy81 private msg quote post Address this user
11/24
Upper power
Yates row: 135x5, 155x3x2
Pull ups: 3x2 (still weak on these)
Wide grip pull downs: 100x10, 115x10, 130x10
Flat DB presses: 60x6, 65x6, 70x6
Dips: 10x2
Seated DB shoulder presses: 40x10x3
Bent curl bar: 40x10, 60x10x2
Skull krushers: 60x10x3
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The Dark
Knight
eknight private msg quote post Address this user
Layne advises to run them in 6 week blocks. I'd agree. Squatting and deadlifting in the same workout, twice a week is going to be too taxing on your lumbar spine. -3X
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SOLARSUPLEX private msg quote post Address this user
Quote:
Originally Posted by Thatguy81
Tacoma area, you around here?


Other end of the freeway. I'm up in bothell.
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Thatguy81 private msg quote post Address this user
@eknight Thanks bro, will run them in six week blocks then.
@SOLARSUPLEX Right on dude, nice to see another local on here!
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Thatguy81 private msg quote post Address this user
@eknight one more question, where would I add rack pulls?
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The Dark
Knight
eknight private msg quote post Address this user
As assistance work after deads. -3X
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Thatguy81 private msg quote post Address this user
Supp or add you think? I would've thought they'd go on upper power cuz I usually go heavy rack pulls??
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Thatguy81 private msg quote post Address this user
11/25
Chest arms hyper
Flat bench: 135x3, 185x3x3, 135x6x3
Flat DB press: 65x10x3
Chest press: 45's 12x3
Incline DB flys: 20x15x2
Bent curl standing: 50x12x3
DB curls: 25x10x2
Seated preacher machine: 80x8x3
DB overhead tri press: 65x12x3
Cable rope: 15x12, 25x12, 35x12, 45x12
One arm cable: 25x12x3
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Thatguy81 private msg quote post Address this user
11/27
Lower hyper
SQ:140x6, 185x3x6
Hack SQ: 180x8x3
Leg press: 270x12x3
Leg ext: 70x12x3
RDL: 135x10x3
Seated leg curl: 90x15x3
Seated leg curl: 95x5, 80x5, 80x10
Donkey calf: 120x15x3
Leg press: 8 45's, 20x3
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Thatguy81 private msg quote post Address this user
11/28
Back/shoulders hyper

Yates row: 135x8, 155x3x6
Lat pulldown: 145x12x3
Seated cable row:105x12x3
DB row: 50x12x2
Seated DB shoulder press: 35x12x3
Upright DB row: 35x12x3
Seated DB lateral raises: 10x15x3
2 weeks down and feel my strength coming back nicely, although doubtful ill hit my goals...
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Thatguy81 private msg quote post Address this user
11/30
Lower power

SQ:135x3, 225x3x3 (kinda feel stuck here ):
Hack SQ: 230x6x2
Leg ext: 95x12, 135x8
SLDL: 185x8x3
Lying leg curls: 95x6x2
Donkey calf mach: 135x15x3
Seated calf: 45x15, 90x15x2
Meh workout...
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Thatguy81 private msg quote post Address this user
12/1
Upper power

Yates:135x6, 175x3x3 (felt heavy, going to knock it down to 155 for better quality reps)
Pull-ups: 4x2
Lat pull down machine: 170x10, 195x10
DB press: 70x5, 75x5, 80x5
Dips: 10x2
Seated DB shoulder press: 40x10x3
Curl bar: 60x10x2, 70x10
Skull krushers: 70x10x3
Good pump tonight...
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Thatguy81 private msg quote post Address this user
12/3
Chest/arms hyper
Flat bench: 135x6, 185x3x6
DB incline flys: 20x12x3
Hammer chest: 45'sx12x3
Flat DB PRESS: 60x8, 60x6x2 (chest was feel'n pretty smoked)
Seated DB curls: 20x10x3
Curl bar: 60x10x3
Preacher machine: 50x12, 80x10, 90x10
Cable pushdown: 42x10, 47x10, 52x10, 57x10, 62x10
Single arm cable pull: 17x10x3
DB overhead press: 40x12, 45x12, 50x10
Good pump tonight...
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Thatguy81 private msg quote post Address this user
12/4
Lower hyper
Deads: 135x6, 225x3, 245x3x5
Rack pulls: 315x6, 315x4x2
Hack SQ: 180x8x3
Leg press: 6 plates, 12x3
Leg ext: 90x12x3
Seated leg curls: 90x15x3
Lying leg curls: 80x10, 60x10, 50x10
Seated calf press: shitload
Leg press (calfs): 10 plates, 20x3
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Thatguy81 private msg quote post Address this user
12/5
Back/shoulders hyper
Yates: 135x6, 155x3x6
Lat pulldown: 145x12, 170x12x2
DB row, 50x12x3
DB shoulder press: 35x12x3 (felt light)
DB upright row: 35x12x3
Lateral raise:10x12x3
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Thatguy81 private msg quote post Address this user
12/7
Lower power
DL:225x6, 285x3, 305x3, 315x3
Rack pulls: 315x3, 365x2, 385x1
Hack SQ: 235x8, 255x6
Leg ext: 135x12, 145x12
RDL:185x8x3
Seated curl:70x6, 90x6, 100x5, 130x6
Donkey: 135x12x3
Seated calf: 210x12, 190x12x2
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340733 34 30
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