Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
CuttingPHATProgress UpdateTraining Programs

PHAT Training Progress3702

xlGrimlx private msg quote post Address this user
Hey started PHAT training this week, any advice is welcome.

HT-6ft, WT- 180.2 lbs, Age-32
A-15 1/4" (no pump)
C- 41 1/2" (no pump)
W-31 1/2"
L- 23" (no pump)
Supps-
Protein, Shotgun(pre),Synthesize(post), horny goat weed, multi, niacin, fish oil, glucasmine,
Macro's-35,45,20

I also have a morning w/o I do daily that either involves HIIT or solid state running and body weight movements.

Power Upper day 1
Rower- (3)(3/5-180,200,205)
Wgt PU-(2)(6/10-35,45,65)
Rack Chins-(2)(6/10-45,45,35)(new to these)
FDB Press-(3)(3/5-75,75,75)
Wgt Dips-(3)(6/10-45,55,80)
Seated DB Press-(3)(6/10-55,50,45)-gassed and shoulder problems
Bar Curls-(3)(6/10-70,80,110)
Press Downs-(3)(6/10-72.5,72.5,80)
Skull crushers cause too much pain in elbow

Day 2 Lower Power
Squats-(3)(3/5-225,235,240)
Iso Leg Press(hack squat machine broke)(3)(6/10-320,390,450)
Iso Leg Ext-(3)(6/10-60,60,70)
SLDL-(3)(5/8-225,290,345)
Iso Leg curl-(3)(6/10-50,60,65)
Standing Calf raises-(3)(not sure forgot to record)
seated calf raises-(2)(6/10-320,320,320)

Day 3 active rest
3 mile run

will update at end of week for rest of this wk then just once a wk after full split
If anyone has any good ideas or advice or encouragement would love to hear it. Am running this as a cutting phase right now.
Post 1 IP   flag post
Popeye25 private msg quote post Address this user
DO WORK SON!!!
Post 2 IP   flag post
xlGrimlx private msg quote post Address this user
Time to hit the gym...feeling good today, diet on track and ready to rip apart some DB's. Using fatgripz with my workout also, they jack up my forearms and seem to be helping with the joint pain I have in my inner elbow/forearm area. Will update log tonight or tomorrow.
Post 3 IP   flag post
xlGrimlx private msg quote post Address this user
So one week done and feeling good about this training. Missed one day (leg hyper) cause of my work trashing my legs with a long run and crossfit same day as my leg hyper, but just rolling with it for now.

day3 hyper Back/shoulders
Bent row-(6)(3-135)
rack chins-(3)(8/12-45,45,45)
Seated cable row-(3)(8/12-120,135,155)
DB Row-(2)(70,70,70)
Close Grip Pulldowns-(2)(115,115)
Seated DB Press-(3)(8/12-45,55,55)
Side Lat raise-(3)(12/15-20,20,25)(arms extended)
Rear Shoulder raise-(3)(20,20,25)
Cat skinners-(3) to failure
weighted ab crunch-(3) (95-failure)
Cable Twist- (2)(40-failure)

Day 4 Leg hyper
Skipped due to legs being destroyed from work, hoping next wk will be able to do them

Day 5 Chest,Arms hyper
Flat DB Press-(6)(3/5-40,40,45,45,45,50)
Incline DB Press-(3)(8/12-60,65,60)
ISO Hammer Chest Press-(3)(12/15-90,90,90)
Incline Cable Flys-(2)(15/20-25,35)
Preacher Curls-(3)(8-70,90,110)
DB con curls-(2)(12/15-45,40)
Decline Curls- (2)(8/12-30,35)
Seated Tri ext-(2)(8/12-90,110)
Cable Pressdowns-(3)(12/15-65,72.5,80)
Cable reverse pressdowns-(2)(15/20-42.5,55)
Incline DB Flys-(4)(8/12-30,35,35,30)
Cable Curls-(3)(45-failure)
Dragon Flags-(3)(failure)

New Wk
Power Upper
Iso Row-(4)(3/5-200,230,250,270)
WT PU-(2)(5/7-45,55)
rack chins-(2)(6/10-55,60)
WT Dips-(3)(6/10-55,65)
Low incline DB Press-(3)(3/5-75,75,80)
Low incline DB Flys-(3)(3/5-40,45,50)
Seated DB Press-(3)(50,55,60)
Bar Curls-(3)(6/10-80,90,110)
Rope Press Downs-(3)(6/10-72.5,80,80)
WT Crunch-(3)(95-failure)

Feeling a lot stronger this week, first wk was just coming off of 3wk break to heal injury. Almost back to same strength I had before the break. Had to switch up some of the exercises due to injury, Can't wait to see hope Leg Power day goes.
Post 4 IP   flag post
xlGrimlx private msg quote post Address this user
Well another update I got some time on my hands.
Wk 2 Power Lower
Squats-(3)(3/5-245,245,235)
Hack Squats-(3)(6/10-225,275,350)
Leg Ext-(3)(6/10-130,130,150)
SLDL-(3)(5/8-225,225,300)First 2 sets with fat gripz
Iso Leg Curls-(3)(6/10-60,70,65)
Body weight Leg curls-(2)(failure-12,10)
Seated Calf raises-(4)(6/10-135,135,145,155)
HIIT Sprints-15min

Wk2 Chest/Arms Hyper
Flat DB Press (speed)-(6)(3/4-55 all)
Incline DB Press-(3)(8/12-70,70,75) still wk
Iso Hammer Chest Press-(3)(8/12-80,105,105)
Incline Cable Flys-(3)(15/20-65,65,50)
Preacher Curls-(3)(8/12-90,90,100)
DB Con Curls-(3)(8/12-40,40,40)
Incline Curls-(3)(8/12-30,30,35)
Incline Flys-(3)(8/12-40,40,40) superset with in curls
Rolling Tri's-(3)(8/12-40,45,45)
Cable Press downs-(3)(12/15-72.5,65,65)
Cable KickBacks-(2)(15/20-25,20)
Weighted ab crunch-(3)(failure-95lbs)
Cat skinners-(3)(failure)
Dragon Flags-(failure)

Feel good but was a big workout, had a great dinner and seem to be cutting good. Eating clean and cutting slow so I don't lose much muscle, seems to be working. Strength has gone up since first week hoping it continues.
Post 5 IP   flag post
xlGrimlx private msg quote post Address this user
Back and shoulders done for the day..great day in the gym. All the weights up 10-15lbs, can't tell yet if i'm losing any fat or not which is a bit of a downer, but only been a week. pic from today.

End of workout today, feel good
Post 6 IP   flag post
xlGrimlx private msg quote post Address this user
Wk 2 Done
Finished legs of yesterday felt good. Jumped 10lbs or so on all lifts, finished off with some hanging V's for the abs along with dragon flags, then 20min HIIT sprints. Thought I was dead at the end but feel great this morning. Don't seem to have lost much weight yet but seem to be cutting some body fat off so no worries. Hope to keep putting up more weight next week and keeping the fat burning off.
Post 7 IP   flag post
ryzymillzy private msg quote post Address this user
keep up the good work man! big shoulders and tris lookin good!
Post 8 IP   flag post
xlGrimlx private msg quote post Address this user
thanks man hoping to push up another 10lbs this week. Once i'm back at previous strength before injury figuring won't have as big of jumps on weight but until then going to try and push up the weight as much as possible. Thanks for the motivation ryzy
Post 9 IP   flag post
xlGrimlx private msg quote post Address this user
Wk 3 Power days down..both power days went good. Went up 5-20lbs depending on the lift. Almost back to the 90-100 db incline presses. Cut is going well haven't really dropped weight, but can tell the body fat is coming off. Still adding in my own ab work, love dragon flags. I have noticed that I am still getting sore, but now it is usually a day or so later than what i'm used to. Hoping by end of wk 4 or 5 I'll be back with 100's on incline. Going to go for a run today and spend rest of it with my wife on her bday. Will try and post some new pics later this week. Hit the gym and make it count...
Post 10 IP   flag post
dwatson private msg quote post Address this user
Awesome work on those inclines, keep it up man!
Post 11 IP   flag post
xlGrimlx private msg quote post Address this user
thanks dwat, been working hard on my chest trying to bring it up. Chest always been a hard muscle for me to grow so putting extra work into it. Once I'm done cutting can't wait to see how much growth I can get on a clean bulk.
Post 12 IP   flag post
alexmuller private msg quote post Address this user
Well done man, keep up the work!
Post 13 IP   flag post
xlGrimlx private msg quote post Address this user
Just finished off chest/arms feeling destroyed but in a good way. Didn't gain any weight today but held at current weight on exercises with slower neg's. Hit the gym people.
Post 14 IP   flag post
xlGrimlx private msg quote post Address this user



both pics from this week just a quick update
Post 15 IP   flag post
xlGrimlx private msg quote post Address this user
So wk 4 almost done and still gaining on almost all lifts. Kind of amazed I have gained as much strength as I have well on a cut. Only down about 2-3 lbs on the cut but seem to be dropping body fat nicely. Had to back off of the weight on a few things cause of some shoulder/outside tri pain. Should be posting some new pics next week. Only big thing I have changed with my PHAT schedule is switching up the hyper back and chest days. Heading to the gym to hit back/shoulders in a bit, pumped up and ready to go.
Post 16 IP   flag post
skullay private msg quote post Address this user
Quote:
Originally Posted by xlGrimlx
So wk 4 almost done and still gaining on almost all lifts. Kind of amazed I have gained as much strength as I have well on a cut. Only down about 2-3 lbs on the cut but seem to be dropping body fat nicely. Had to back off of the weight on a few things cause of some shoulder/outside tri pain. Should be posting some new pics next week. Only big thing I have changed with my PHAT schedule is switching up the hyper back and chest days. Heading to the gym to hit back/shoulders in a bit, pumped up and ready to go.


I'm taking a break after week 12 of PHAT but I plan to do the same as you (switch the back and chest hyp days). I feel like my back has really seen the most progress (as far as upperbody goes) on the program.

Great progress man. Keep it up!
Post 17 IP   flag post
xlGrimlx private msg quote post Address this user
Thanks man appreciate it. Ya for me I feel as though I am stronger switching up the 2 days. Probably will switch back here in another 2wk or 2 just to keep my body from adjusting to it. Have you taking a deload wk and if so how was the benefit when you went back to norm? Looking at taking one in around 3-4 wks from now if my shoulder can hold out, if not then one sooner.
Post 18 IP   flag post
skullay private msg quote post Address this user
Yeah. I take one after every 4 working weeks. I'm actually on a deload week this week. Mainly for my back and legs. I blame my age and addiction to playing sports (I'll be 30 in august). I just don't recover as quickly I as did in my early 20s.

The recovery weeks really do help. By the end of my 4th week I really start feeling my body talking to me. haha. The first week back I'm always extra motivated too.

I feel like it's better than just completely staying out of the gym for a week, but I suppose I should do that every once in awhile. Maybe every 4th deload?
Post 19 IP   flag post
xlGrimlx private msg quote post Address this user
Good to hear I'm not the only one feeling it. I'm 32 so I understand about how getting older is. Hoping when I take the deload wk it will help out a lot. My body just can't take what it use to.
Post 20 IP   flag post
xlGrimlx private msg quote post Address this user
Deload week started, definitely need the down time to heal up my shoulder/tri area. Doing weight that light feels a bit weird but need to heal to keep growing.
Post 21 IP   flag post
xlGrimlx private msg quote post Address this user
So deload week almost finished and feel good. Left shoulder/outside tri is still hurting but everything else is great. Ready to hit the 90/100's on db incline hoping the arm doesn't slow me down too much. Still on a cut and seeing very very slow progress, but it from me not sticking to my diet. Well will post new progress next week when back on the normal weights. Ready to go back to some heavy ass weight.
Post 22 IP   flag post
340630 22 22
destitute