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JJ3065 private msg quote post Address this user
Started PHAT today, pretty darn fun. Felt like I was actually lifting again. So here is the rundown:

H: 6'4
W: 220 (+/- 3lbs)
A: 15.25-15.5 (Not after arm workout but flexed)
C: 44.75
W: 38
L: 23 (Fucking pitiful)

Supplements:

ON Opti-Men
Triple Strength Fish Oil
Activate
Triazole
Creatine AMP 189
ON Whey

Cal intake around 3,600

I am hoping that my legs will grow from this routine as that seems to be the hardest growing part on my body. Obviously some pop in the bi's wouldn't be bad. I am also going to run some HIIT sessions 2x a week to drop the waist a bit. Bulk diet is starting to pile up on the ole gut

Ill keep this updated every week with the progression. Good luck to you all in all your endeavors. SS=nWo
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SRorhrbac0808 private msg quote post Address this user
HELL YEAH!!!!! WOOOOOOOOOOOOOO!!!!


I <3 PHAT threads

Such a great program man!!
Post 2 IP   flag post
dwatson private msg quote post Address this user
I'm in! Can't wait to see results! PHAT is where it's at!
Post 3 IP   flag post
JJ3065 private msg quote post Address this user
It better be, or I am going to find you in Field of Dreams Iowa and were going to have words.
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SRorhrbac0808 private msg quote post Address this user
hahaha. PHAT is the best w.o ever


I can't stand my buddies hitting up the gym with no game plan and doing what ever.. and eating what ever. I mean they got good physiques but come on... Increase that weight. eat more!!! LEGO!!
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JJ3065 private msg quote post Address this user
Week One Power Days:

Upper

Bent Over Rows 6-10: 275, 285, 285.
Weighted Pulls 6-10: 30, 35 (been awhile need to step my game up on these)
Rack Chins 6-10: 45, 45 (never done them, kinda goofy)
Flat DB Press 3-5: 80, 85, 90, 95
Dips 6-10: 45, 45
DB Shoulder Press 6-10: 55, 60, 60 (Really gassed at this point)
EZ bar curl 6-10: 80, 80, 80
Skulls 6-10: 70, 80, 80

Lower

Squats 3-5: 265, 275, 275
Leg Press 6-10: 360, 410
Leg Ext 6-10: 160, 190
SLDL 5-8: 245, 255, 270
Leg Curl 6-10: 155, 155
Calf Raise (Smith) 6-10: 8 plates, Same, Same
Seated CRaise 6-10: 140, 140

Not feeling the TBoost effect yet but its only been 2 days haha. Im glad this PHAT thing has a mid week day off!
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dwatson private msg quote post Address this user
JJ - tip for ya, i moved my DB power exercise to the hyp day and vice versa. Layne said he did this also bc he was so gassed. Try it out man.


On my new split im not having any issue bundling them together however.
Post 7 IP   flag post
JJ3065 private msg quote post Address this user
You talking about the Shoulder press?
Post 8 IP   flag post
dwatson private msg quote post Address this user
Correct, sorry for not clarifying.
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skullay private msg quote post Address this user
Quote:
Originally Posted by JJ3065

Bent Over Rows 6-10: 275, 285, 285.


You don't keep this in the 3-5 range?

If you're doing 285 x 6+ you're a beast man.

Glad to see someone else joining teamPHAT. good shit!
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JJ3065 private msg quote post Address this user
Quote:
Originally Posted by skullay
Quote:
Originally Posted by JJ3065

Bent Over Rows 6-10: 275, 285, 285.


You don't keep this in the 3-5 range?

If you're doing 285 x 6+ you're a beast man.

Glad to see someone else joining teamPHAT. good shit!


I went for 6 for each set. The 6-10 was a typo!!!

Haha Beast Mode Deactivated!!!
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JJ3065 private msg quote post Address this user
285 my PR too.
Post 12 IP   flag post
JJ3065 private msg quote post Address this user
Day 4: Back and Shoulder Hypertrophy

Bent Over Rows 6 sets, 5 reps ea. 30 sec rest: 185 for all
Pullups 4 sets till failure BW
Straight Bar Cable Row 8-12: 180, 180, 180
Shrugs 12-15: 405, 405
Close Grip P-Downs 15-20: 120, 135
DB Shoulder Press 8-12: 45, 45, 45
Up Right Rows 12-15: 95, 95 (Completely gassed @ this point)
Side Lats 12-20: 30, 25, 25

I can see why @dwatson back has grown like it has. Working your back 2 times a week like this should produce some results for anybody I'm guessing.

PS. I downloaded and listened to A State of Trance Year Mix 2011, which somebody suggested in the House/Trance thread earlier today, shit was awesome to pump too!!!
Post 13 IP   flag post
xlGrimlx private msg quote post Address this user
Nice work-keep it up...have to say that seeing this thread the other day is the reason I made one of my own with my Phat progress. Keep the work up try some dope on your power days, always makes me wanna kill something. (dope the band that is)
Post 14 IP   flag post
JJ3065 private msg quote post Address this user
Love some Dope, takes me back! Good luck on your progress brother!
Post 15 IP   flag post
dwatson private msg quote post Address this user
Yep man, I absolutely love it
Post 16 IP   flag post
xlGrimlx private msg quote post Address this user
Thanks so far PHAT is great
Post 17 IP   flag post
skullay private msg quote post Address this user
I agree. I feel like as far as upper body is concerned Back takes the most punishment on PHAT.
Post 18 IP   flag post
JJ3065 private msg quote post Address this user
Thats good considering its the biggest some bitch on the body!
Post 19 IP   flag post
JJ3065 private msg quote post Address this user
Diet all week, been around 3500cals w/less then 100g of fat.

F' Yeah. A lean JJ is a happy JJ.
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Thor private msg quote post Address this user
Tell me PHATers, don't your shoulders take an absolute bollocking on this programme?
Post 21 IP   flag post
JJ3065 private msg quote post Address this user
I'll let you know after a couple weeks, but this week I felt pretty good.
Post 22 IP   flag post
JJ3065 private msg quote post Address this user
Fuck bros, I can barley walk. Phat got my legs feeling like jello!
Post 23 IP   flag post
stewie private msg quote post Address this user
Yeah, also in my first week of PHAT and my legs have never felt so jello like before.

Also got sick in my first week. FML
Post 24 IP   flag post
Popeye25 private msg quote post Address this user
Quote:
Originally Posted by Thor
Tell me PHATers, don't your shoulders take an absolute bollocking on this programme?
they do indeed
Post 25 IP   flag post
OhhLoLo private msg quote post Address this user
Quote:
Originally Posted by Thor
Tell me PHATers, don't your shoulders take an absolute bollocking on this programme?

i feel like my back takes the most beating.

...and my shoulders, arms, chest and legs.
Post 26 IP   flag post
JJ3065 private msg quote post Address this user
My nipples are hurting from Phat
Post 27 IP   flag post
xlGrimlx private msg quote post Address this user
Legs got crushed from the first week of PHAT, rest isn't too bad though.
Post 28 IP   flag post
JJ3065 private msg quote post Address this user
Week 1, Day 5, Lower Hyper Day

Speed Squats, 6 sets, 5 reps, 30 sec rest, 190lbs
V-Squats 8-12: 140, 160, 160
Press 12-15: 270, 270
Extension 15-20: 130, 115, 115
SLDL 8-12: 235, 235, 235
Laying Curl 12-15: 110, 110
Seated Curl 15-20: 100, 100
Stand Calf Raise 10-15: 270, 270, 270, 270
Seated Calf Raise 15-20: 110, 110, 110

Week 1, Day 6, Chest/Arm Hyper Day

Speed DB Press, 6 sets, 5 reps, 30 sec rest, 70lbs
Incline DB Press 8-12: 65, 55, 55 (Don't know why, but I was straight up WEAK! Speed sets kinda got me)
Hammer Chest Press 12-15: 140, 140, 120
Inc Cable Flys 15-20: 30ea, 30ea
Preachers 8-12: CamBar+50, +30, +30
DB Concentration's 12-15: 30, 30
Spider Curls 15-20: 40, 40
Tri DB Overhead Press 8-12: 45, 45, 45 (Should've gone heavier)
Rope Pull Down 12-15: 40, 40
Cable Kickbacks 15-20: Forgot to write down!!!
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skullay private msg quote post Address this user
JJ, why are you doing your speed sets with 5 reps?
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