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Piggles private msg quote post Address this user
So it's been a while!

I've been fluffing around lately, moved to another gym, rehabbed a lingering injury, but ultimately haven't made any progress in a long time! Actually quite the opposite, I saw the first signs of the dreaded 'Dad-bod' setting in (problem is I'm not even a Dad!) so I decided to step my game up and get back on SS...

Im now 31, have been training for a while but have lacked commitment to my programs and diet, just flip-flopping around like Hillary Clinton and my results have been somewhat Donald Trumpish.

I'm committing to PHAT and tracking on MFP for 8 weeks which will take me up to Christmas.
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NorIda private msg quote post Address this user
Welcome back! Long time no see!

Also. The political jabs were quite punny.
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Piggles private msg quote post Address this user
So my goal is to drop 4kg before Christmas, then start to lean bulk from there.

Starting measurements:
84.6kg
20mm abdominal skin-fold - you will probably all give me grief about using this, but I have a solid spreadsheet of my skin-folds going back and this is the only one that fluctuates so I view it as a rudimentary measure of %BF

2 workouts down, so far so good.

Will record more details in future posts, but for now will just include primary ones.

Day 1 - upper power
Landmine Rows 60kg x 5r x 3s
BB Bench 80kg x 5r x 3s
I found the workout quite long so I alternated sets of biceps and triceps at the end.

Day 2 - lower power
Front Squats 80kg x 5r x 3s (prefer FR SQ to BK SQ)
Swapped out leg extensions for DB Lunges as I prefer these for quads + some glutes.

Feels good to be moving in the right direction again, more volume per workout but seeing it's spread over all upper/lower muscle groups it's possibly a decrease in the number of sets/muscle group/workout but it's more efficient and doesn't seem like I get past the point of diminishing returns.

Tomorrow is a rest day, then onto the hypertrophy days.
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Day 3 - Hypertrophy Back and Shoulders

Warm-up 5 mins onot rowing erg + light BB Rows
(Speed) Pendlay Rows 50kg x 5r x 5s
(Hyp) Landmine Rows 40kg x 10r x 3s
(Hyp) DB Rows 24kg x 10r x 3s
(Hyp) Close Grip Cable Rows 57 x 12x 3s
(Hyp) Close Grip Pull Downs 47 x 18r x 2s
(Hyp) DB Shoulder Press 16kg x 11r x 3s
(Hyp) BB Upright Rows 26kg x 14r x 2s
(Hyp) DB Lateral Raises 6kg x 15r x 3s

Was a pretty solid workout despite not having my weights dialed in, definitely feel like my golf game tomorrow is going to be compromised!!

Also think I will switch days 5 and 6 so I'm getting an extra day of rest between the Chest/Arms Hyperthrophy day (normally day 6) and the following Upper day (normally day 1).
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Piggles private msg quote post Address this user
Gym work suffered over the weekend as it was good weather and decided to play some golf with friends and do some yard work.

Day 1 - Upper Power

Warm-up Shadow boxing + light sets
(Power) Landmine Rows 60kg x 5r x 3s
(Aux) Wgt Pull-ups 12kg x 6r x 2s
(Aux) DB Rows 30kg x 10r x 2s (+)
(Power) BB Bench Press 82.5 x 5r x 3s
(Aux) Dips 10kg x 7r x 2s
(Aux) DB Shoulder Press 18kg x 7r x 3s
(Hyp) BB Bicep Curls 30kg x 12r x 3s
(Hyp) ^SS Skull Crushers DB 30kg x 10r x 3s

The weights were better today, keeping the reps around 5-8 which felt more strength focussed and in line with the goal of this day.
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Piggles private msg quote post Address this user
Day 2 - Power Lower

Warm-up 5 mins on rowing erg + light FR SQ
(Power) Front Squat 82.5kg x 5r x 3s
(Aux) ***Hack Squat 30kg x 10r x 1s
(Aux) Leg Press 160kg x 10r x 2s (+ wgt)
(Aux) DB Lunges 30kg x 10r x 2s
(Aux) Romanian DL 60kg x 7r x 3s
(Circuit) Lying Leg Curls 35kg x 10r x 3s
(Circuit) Bodyweight Standing Calf Raise kg x 40r x 3s
(Circuit) seated Leg Extention kg x 15r x 2s

*** Really don't like our Hack Squat machine so am going to sub it out for Leg Press.

Good workout, new weight for Lunges felt good, need to up Leg Press next time.
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Day 3 - Hypertrophy Back and Shoulders

Skipped warm-up today as I was running late so just did a few light sets. Also was quite strict with rest so the workout didn't go too long.

(Speed) Pendlay Rows 60kg x 5r x 5s (60s rest)
(Hyp) Landmine Rows 40kg x 10r x 3s (90s rest)
(Hyp) DB Rows 24kg x 10r x 3s (90s rest)
(Hyp) Close Grip Cable Rows 57kg x 12r x 2s (90s rest)
(Hyp) Close Grip Pull Downs 47kg x 18r x 2s (120s rest)
(Hyp) DB Shoulder Press 16kg x 11r x 3s (90s rest)
(Hyp) BB Upright Rows 26kg x 14r x 3s (60s rest)
(Hyp) KB Single Arm Lateral Raise 8kg x 10r x 2s (30s rest)
(Hyp) KB Single Arm OHP 16kg x 9r x 2s (60s rest)
(Hyp) DB Lateral Raises 5kg x 15r x 2s (60s rest)

Also added on some extra shoulder work as I had a few minutes to spare
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Piggles private msg quote post Address this user
Hey team,

I've been slack at logging but training has been going well, and the diet has been much more focussed.

Decided to keep with the overall theme of PHAT but move to a 4 day split (5 days is too tough for me). Now it will be:

Upper power
Lower power
Rest
Upper Hypertrophy
Lower Hypertrophy
Rest
Rest

This way when my work schedule gets messed around I can make it up on the 2nd rest day without throwing out my days.
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Day 1 - Upper Power

Warm-up Shadow boxing + light sets
(Power) Landmine Rows 60kg x 6r x 3s
(Aux) Wgt Pull-ups 12kg x 6r x 2s
(Aux) Chin-ups 0kg x 9r x 2s
(Aux) Cable Rows 33.5 kg x 10r x 2s
(Power) BB Bench Press 85kg x 5r x 3s
(Aux) Dips 10kg x 8r x 2s
(Aux) DB Shoulder Press 18kg x 7r x 3s
(Circuit 5 mins/ round x 2 sets)
(C) BB Bicep Curls 30kg x 10r
(C) Skull Crushers DB 30kg x 10r
(C) Lateral Raises 7kg x 10r (x slow)
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340752 9 9
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