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PHAT progress PICS*2763

alexmuller private msg quote post Address this user
My second week of doing Layne Norton's PHAT program.
It is quite a lot of volume but can really feel it working on muscles and parts that I havnt felt before. Will keep you guys posted.






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Maarten private msg quote post Address this user
Looking good, try working a little bit more on your lats and serratus.
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the1 private msg quote post Address this user
solid build man, keep it up
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alexmuller private msg quote post Address this user
Quote:
Originally Posted by Maarten
Looking good, try working a little bit more on your lats and serratus.


Thanks man. here is a back pic.


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dwatson private msg quote post Address this user
Quote:
Originally Posted by alexmuller
Quote:
Originally Posted by Maarten
Looking good, try working a little bit more on your lats and serratus.


Thanks man. here is a back pic.




Mirin' that back man. Keep it up.
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MrMailliw private msg quote post Address this user
Quote:
Originally Posted by Maarten
Looking good, try working a little bit more on your lats and serratus.


How do you work the serratus? Is that even possible?
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dwatson private msg quote post Address this user
Quote:
Originally Posted by MrMailliw
Quote:
Originally Posted by Maarten
Looking good, try working a little bit more on your lats and serratus.


How do you work the serratus? Is that even possible?


Honestly, i believe you can by hitting the obliques. (If i remember right)
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MrMailliw private msg quote post Address this user
@dwatson
Well I am working abs today so will do some oblique sways with a DB and see how it goes.
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mikestheguy private msg quote post Address this user
Serratus Anterior can be work from proper push up's with your elbows back and full range of motion along with serratus punches which is as simple as using cable machine with a single grip attachment, holding the grip parallel with the ground in the standing position, move forward facing away from the weight and machine until there's tension in the cable and your arm is completely straight in front of you, and finally punch forward by only moving your shoulder and lats.
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Corkey private msg quote post Address this user
Quote:
Originally Posted by MrMailliw
Quote:
Originally Posted by Maarten
Looking good, try working a little bit more on your lats and serratus.


How do you work the serratus? Is that even possible?


pull overs and parrallel grip pulldowns from a lat pulldown machine work pretty well for me
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alexmuller private msg quote post Address this user
Quote:
Originally Posted by dwatson
Quote:
Originally Posted by alexmuller
Quote:
Originally Posted by Maarten
Looking good, try working a little bit more on your lats and serratus.


Thanks man. here is a back pic.




Mirin' that back man. Keep it up.


Thanks bro! PHAT is really kicking my ass, legs and triceps are tired, but iv added weight to my bench each week, exited to see the end results. THanks again for all the info on PHAT this looks like a good program.
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seansm10 private msg quote post Address this user
@dwatson, iirc the serratus is used to rotate your shoulders forward and backwards, so like if you awkwardly shimmied your shoulders off the bench while doing benchpress, that essentially will stimulate it. or like mikestheguy said, full extension pushups. full extensions chest work i think will do it, although you want your shoulders back for benchpress, so maybe not that
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mikew private msg quote post Address this user
@alexmuller impressive work. What's your height/weight? Are you on a calorie surplus?
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alexmuller private msg quote post Address this user
Quote:
Originally Posted by mikew
@alexmuller impressive work. What's your height/weight? Are you on a calorie surplus?


My height is 182 cm around 5'11. and i weighed in this morning at about 191LB. Yes I am!
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skullay private msg quote post Address this user
serious motivation! phat is the truth!
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alexmuller private msg quote post Address this user
Quote:
Originally Posted by skullay
serious motivation! phat is the truth!


Thanks brother. I hope to make some serious gains off this program.
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alexmuller private msg quote post Address this user
update of week 3.


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Dragonian private msg quote post Address this user
look amazing man, you should be proud
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alexmuller private msg quote post Address this user
Quote:
Originally Posted by Dragonian
look amazing man, you should be proud


Thanks bro appreciate it!
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Zwalk private msg quote post Address this user
Killer arms/back

As an opinion, your chest is wide and will look epic filled out a little more in the center and toward the top, under the collarbone.

Looking like a fucking boss though buddy.
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adam82a private msg quote post Address this user
You look bad ass. A lot of homo
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dwatson private msg quote post Address this user
Quote:
Originally Posted by adam82a
You look bad ass. A lot of homo


My neck hurts from turning sideways to view, but this made me lol

and keep up the hard work man
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G_Redd private msg quote post Address this user
good work. try working on dem serratus muscles! drives girls crazy
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alexmuller private msg quote post Address this user
Quote:
Originally Posted by Zwalk
Killer arms/back

As an opinion, your chest is wide and will look epic filled out a little more in the center and toward the top, under the collarbone.

Looking like a fucking boss though buddy.
Quote:
Originally Posted by dwatson
Quote:
Originally Posted by adam82a
You look bad ass. A lot of homo

Thanks man, yeah im doing my best. Coming back from shoulder injury so chest has been an issue, but getting back in there.

My neck hurts from turning sideways to view, but this made me lol

and keep up the hard work man

Thanks brother!

Quote:
Originally Posted by G_Redd
good work. try working on dem serratus muscles! drives girls crazy


Any exercises you would recommend, iv been told many different things.
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Lunda private msg quote post Address this user
Looking great man. Keep it up

a question, would you recommend Layne Norton's PHAT program for beginners?

My height it 183 (i guess thats around 6 feet) cm and my weight is 73 kg.

i'm starting to workout but cant find a suitable training programs.

any tips would be appreciated
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jeeza_1234 private msg quote post Address this user
Solid muller man keep up the good work
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Dragonian private msg quote post Address this user
Quote:
Originally Posted by alexmuller
Quote:
Originally Posted by Zwalk
Killer arms/back

As an opinion, your chest is wide and will look epic filled out a little more in the center and toward the top, under the collarbone.

Looking like a fucking boss though buddy.
Quote:
Originally Posted by dwatson
Quote:
Originally Posted by adam82a
You look bad ass. A lot of homo

Thanks man, yeah im doing my best. Coming back from shoulder injury so chest has been an issue, but getting back in there.

My neck hurts from turning sideways to view, but this made me lol

and keep up the hard work man

Thanks brother!

Quote:
Originally Posted by G_Redd
good work. try working on dem serratus muscles! drives girls crazy


Any exercises you would recommend, iv been told many different things.


Always been told dumbell pullovers are good for the serratus!
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JamesNico private msg quote post Address this user
real nice results!

I'm starting up this program tomorrow, just wondering if you did any tweaking of your own or have you stuck to the program as its set out?

thanks!
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varunj17 private msg quote post Address this user
grt progress @dwatson

I started this a couple of weeks back...because of the volume , specially on power days i am finished by the time i complete the exercises...the two arm exercises get affected the most...

here is my log

Monday: Upper Power Day

Weighted Pullups : set1( warmup)
Set2(10 kg, 6-8 reps)
Set 3(10 kg, 6-8 reps)

Bentover row: set1( 70kg 5 reps)
Set2(75 kg, 3-5)
Set 3(80, 3-5 reps)

Deadlfts: set1(100kg , 6reps)
Set2(120 kg, 3-5 reps)
Set 3(140 kg, 1-3reps)
OR
T-Bar rows: set1(60kg, 6reps)
Set2(70 kg, 3-5 reps)
Set 3(80 kg, 1-3 reps)


Incline barbell Press: set1(35 kg each, 3-5 reps)
Set2(40kg each,3-5 ) Set3(40kg each, 3)
Weighted Chest Dips: Set1(10 kg, 6-8 reps)
Set2(10 kg, 6-8 reps)
Barbell Flat Press: Set1( 90kg, 3-5 reps
Set2(100kg, as many as i can)
( I alternate between my starting exercise fo chest, so if it is incline babrbell/dumbell, then my last will be flat dumbell/barbell and visa versa)
Barbell Clean and Press: 3 Sets, (60kg, 5-6 reps)
Dumbell Upright rows: 2 Sets (25 kgs each, 6-8 reps )

E-Z Barbell Curl: 3 Sets(40kg, 45kg,45kg 8,6 and 6 reps)

Skull Crushers/Close Grip press: 3 sets( weight varies with what i am doing, but reps in the range of 6-8
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alexmuller private msg quote post Address this user
Week 4 UPDATE!

Sorry its been a little while. So PHAT is going great, strength, size and weight gains coming in fast (will post pics later)

My power day:
Bench is 130kgx5 (started 115kgx5)
Squats are 200kgx5 (started 170kgx5)
Dips are 25kgx10 (started 10kgx8)
Pullups are 20kgx5 (started 10kgx5)
Bent over rows 85kgx5 (started 70kgx5)

And im weighing 88kg now. Started on 86KG
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