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Phat by 16...17391

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...
Post 27 IP   flag post
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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Thatguy81 private msg quote post Address this user
12/8
Upper power
Yates: 135x6, 175x3x3
Pull-ups: 4x2
Lat pulldowns: 175x10, 195x10
DB press: 35x6, 80x5x3
Flat bench: 135x10x2
Seated DB press: 40x10x3
Curl bar: 80x6x3
Skull krushers: 80x6x3
Post 31 IP   flag post
Thatguy81 private msg quote post Address this user
12/10
Chest/arms hyper

Flat bench: 135x6, 185x3x6
DB press: 60x8x3
Underhook cable flys: 10'sx12x3
Incline bench: 135x6x3
DB curls: 35x6x3
Curl bar: 40x10x3
Preacher machine: 80x10x3
Rope pushdown: 45x12, 55x10, 65x8
One arm pull: 17.5x12x3
Post 32 IP   flag post
Thatguy81 private msg quote post Address this user
12/11
Lower hyper
SQ: 135x6, 185x3x3, 205x3x3
HS: 270x6x3
DB still leg: 35x10, 50x10x2
Lying leg curl: 95x10x3
Seated leg curl:, 90x12x3
Leg ext: 130x10x3
Donkey: 130x12x3
Seated calf: 210x10x3
Post 33 IP   flag post
Thatguy81 private msg quote post Address this user
Well that's all for me for now with PHAT, I just don't think I'm ready for it yet. I'm taking this week off then bro split next week then I'll start crossfit beginning of the year and have a log for that...
Post 34 IP   flag post
340736 34 9
destitute