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Varunj's PHAT Log4242

varunj17 private msg quote post Address this user
HI

First off, thanks to all who have helped me keep motivated when i was about to give up..you all know who you are..A BIG THANKS

Starting an fficial log so that I can keep track of my training and nutrition and so everybody can see and critique.

So here it is:

Height: 5'11
Weight: 83 kgs(182.6 lbs)

Lifts -

Bench: 110 kg
Deadlift: 150 kg
Squat: 140 kg
Overhead Press: 70 kg

below wuld be my diet for the next few months

Meal 1: scoopf whey with banana or Orange Juice

Meal 2: 2 cups of oats with scrambled eggs( 3 whole and 3 whites)+ multi vitamins

Meal 3: 4-5 wholemeal crakers with peanut butter + 200gms of greek yoghurt fat free + fruit

Meal 4: 200-250gms of chicken breast with 250gms of brown rice.

Meal 5: tuna/cottage cheese with sweet potato

Pre workout: 1 cup oats blended with whey
Post workout : 2 sccops of whey with white bread or Vitargo

Meal 6: Dinner: 250 gms of chicken /Fish with wholemeal tortillas and broccoli

Meal 7: 250ml milk/200g gms cottage cheese with whey





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varunj17 private msg quote post Address this user
Day 1: Upper Body Power

- Pulling Power Movement: Bent over rows
Set 1( 60kg, 5 reps)
Set 2(65kg, 5 reps)
Set 3(70kg, 4 reps)

- Assistance Pulling movement: Weighted Pull ups
2 sets with 10kg plate(6 and 8 reps)

- Auxiliary Pulling movement: Wide grip Seated Rows
Set 1(60kg, 10 reps)
Set 2(70kg, 10 reps)

- Pressing Power Movement: Flat dumbbell presses
Set 1( 30 kg each, 5 reps)
Set 2(32.5kg each, 5 reps)
Set 3(35kg each, 4 reps)

- Assistance pressing movement: Weighted dips
Set 1: 6 reps with 10kg weight plate
Set 2: 6 reps with 10kg weight place

- Assistance pressing movement: Overhead press
Set 1( 45kg, 5 reps)
Set 2(45kg, 5 reps)
Set 3(50kg, 4 reps)

- Auxiliary curling movement: Cambered bar curls
Set 1(25kg, 10 reps)
Set 2(30kg, 8 reps)
Set 3(30kg, 8 reps)

- Auxiliary extension movement: Skull crushers
Set 1(25kg, 10 reps)
Set 2(30kg, 8 reps)
Set 3(30kg, 8 reps)
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dwatson private msg quote post Address this user
Keep up the good work!
Post 3 IP   flag post
varunj17 private msg quote post Address this user
@dwatson thanks man...lifts are low right now...but surely will just break the dumbells in time to come
Post 4 IP   flag post
dwatson private msg quote post Address this user
You will blow up using PHAT and your diet.
Post 5 IP   flag post
skullay private msg quote post Address this user
Great to see this! You're going to surprised how much stronger you get on this program!
Post 6 IP   flag post
varunj17 private msg quote post Address this user
got up this morning..and seemed like my arms are jammed...sore as....
Post 7 IP   flag post
varunj17 private msg quote post Address this user
workout days

Monday
Wednesday
Thursday
Saturday
Sunday
Post 8 IP   flag post
varunj17 private msg quote post Address this user
Day 2: Lower Body Power Day

- Pressing Power Movement: Squats
Set 1(100kg, 5 reps)
Set 2(110kg, 4 reps)
Set 3(120kg, 4 reps).strugggled though

- Assistance pressing movement: Leg Press
Set 1(160kg, 10 reps)
Set 2(200kg, 9 reps)

- Assistance extension movement: Leg extensions
Set 1(70kg, 8 reps)
Set 2(70kg, 8 reps)

- Power pulling movement: Deadlifts
Set 1(100kg, 3 reps)
Set 2(110kg, 5 reps)
Set 3(120kg, 4 reps)

- Assistance pulling/curling movement: lying leg curls
Set 1(43kg, 8 reps)
Set 2(50kg, 8 reps)

Strength was low as havent slept well in the past two days...plus having bloating and indigestion..so ate a bit less today though...
Post 9 IP   flag post
dwatson private msg quote post Address this user
Yeahh buddy!
Post 10 IP   flag post
skullay private msg quote post Address this user
Looking good man.

My only suggestion would be to replace Leg Press with a different assistance pressing movement. Either Hack Squats or Front Squats. I'm sure Leg Presses will help your Squat go up but I don't think they'd be as beneficial as Hacks or Fronts.

Way to get in there and get after it even though you were tired and not feeling well. Keep it up!
Post 11 IP   flag post
alexmuller private msg quote post Address this user
Im liking that diet. Might use something similar, except replace they whey for ostrich meat. Only want to take whey post workout.
Post 12 IP   flag post
varunj17 private msg quote post Address this user
Got stuck til late at work for my Back/Shoulders Hypertrpohy day.

So now Friday, saturday and sunday will be my Hyper days...

Will keep this log posted
Post 13 IP   flag post
varunj17 private msg quote post Address this user
@skullay will try front squats on my next lower power day..

the problem i find with them is i cant go more than 60 kgs on the front squats..and hurts the wrists as well
Post 14 IP   flag post
varunj17 private msg quote post Address this user
Day 3: Back and Shoulders Hypertrophy Day

Had limited time due to a work event, so ducked out of work and finished my back and shoulder hypertrophy as soon as possible.

Pulling Power Exercise speed work: Bent over rows superset with Overhead Press
6 sets of 3 reps with 65-70% 40kgs

Hypertrophy pulling movement: Machine T-bar rows
Set 1: 35kg 10 reps
Set 2: 45kg, 10 reps
Set 3: 50kg, 8 reps

Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps( 50 kg, 55kg, 60kg)

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps

Hypertrophy shoulder movement: Seated Machine Shoulder presses
3 sets of 8-12 reps( 50kg, 58kg, 64kg)

Hypertrophy shoulder movement: Upright rows
2 sets of 12 reps(40 kg)

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
2 sets of 10 reps
Post 15 IP   flag post
correra911 private msg quote post Address this user
not to get too off topic or take away from your personal thread but i had a question about PHAT:

I know that when you're bulking PHAT is known to give you great strength gains and add muscle mass. Was just curious what would happen if you were to follow the PHAT routine while cutting? Would this be a good idea, or would a different routine be better for cutting?
Post 16 IP   flag post
NorIda private msg quote post Address this user
@correra911 Phat is Great for both as far as I know.

Cutting is more of a calorie game than a workout game imo.

If you have a shitty diet, your cut is gonna be shitty regardless of the routine you follow
Post 17 IP   flag post
correra911 private msg quote post Address this user
Quote:
Originally Posted by NorIda
@correra911 Phat is Great for both as far as I know.

Cutting is more of a calorie game than a workout game imo.

If you have a shitty diet, your cut is gonna be shitty regardless of the routine you follow


Is cutting PURELY a calorie game? Like if I'm eating 500 cal below maintenance but eating nothing but fast food/desert will i still lose weight?
Post 18 IP   flag post
varunj17 private msg quote post Address this user
Day 4: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max(25 kg dumbells)
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps(25 kg, 25kg, 27.5kg)
Hypertrophy pressing movement: Dips
2 sets of 12-15 reps(bodyweight)
Hypertrophy fly movement: Incline Dumbell flyes
3 sets of 15-20 reps(12.5 kg and 15kg dumbells)

Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps(25kg, 30kg, 35kg)
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps(10 kg each dumbell)
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps(10kg dumbells)

Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps(30kg, 30kg, 30kg)
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps(50kg, 60kg)

Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Post 19 IP   flag post
varunj17 private msg quote post Address this user
Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max(70 kg)

Hypertrophy pressing movement: Hack squats
3 sets of 8 reps( 40kg, 40kg, 40kg)
****no hack squat machine..so did them with a barbell)

Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps( 120kg, 120 kg)

Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps(45kgs)

Hypertrophy pulling movement: ST deadlifts
3 sets of 8-12 reps(50kgs)

Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps(40kg)

Hypertrophy calf movement: leg press machine calf raises
4 sets of 10-15 reps(120kgs)

Hypertrophy calf movement: Standing calf raises
2 sets of 15 reps
Post 20 IP   flag post
varunj17 private msg quote post Address this user
can nyone shoot me a link for proper technique for close grip bench press for triceps???
Post 21 IP   flag post
varunj17 private msg quote post Address this user
WEEK 2

Day 1: Upper Body Power


- Pulling Power Movement: Bent over rows
Set 1( 70kg, 5 reps)
Set 2(70kg, 5 reps)
Set 3(75kg, 4 reps)

- Assistance Pulling movement: Weighted Pull ups
2 sets with 10kg plate(6 reps)

- Auxiliary Pulling movement: T-Bar Rows
Set 1(90kg, 8 reps)
Set 2(100kg, 8 reps)

- Pressing Power Movement: Flat dumbbell presses
Set 1( 32.5 kg each, 5 reps)
Set 2(35kg each, 5 reps)
Set 3(37.5kg each, 4 reps)

- Assistance pressing movement: Weighted dips
Set 1: 6 reps with 10kg weight plate
Set 2: 6 reps with 10kg weight place

- Assistance pressing movement: Military press
Set 1( 50kg, 6 reps)
Set 2(50kg, 6 reps)
Set 3(55kg, 4 reps)

- Auxiliary curling movement: Cambered bar curls
Set 1(30kg, 10 reps)
Set 2(35kg, 8 reps)
Set 3(40kg, 6 reps)

- Auxiliary extension movement: Close-grip bench Press
Set 1(50kg, 10 reps)
Set 2(60kg, 8 reps)
Post 22 IP   flag post
NorIda private msg quote post Address this user
Adda boy! Keep those weights movin' up. Slowly but surely man, one rep, one set at a time!
Post 23 IP   flag post
varunj17 private msg quote post Address this user
yeah..i try and increase the weigts slowly..specially in dumbell bench press...

REST Day today..as i trained 4 days non stop...will go back on wednesday for Power Legs
Post 24 IP   flag post
varunj17 private msg quote post Address this user
Power Leg Day today.

There is no hack Squat machine in my gym..and doing the barbell variation is a bit awkward...so gotta choose between heavy leg press or front squats
Post 25 IP   flag post
varunj17 private msg quote post Address this user
Day 2: Lower Body Power Day

- Pressing Power Movement: Squats
Set 1(105kg, 5 reps)
Set 2(115kg, 4 reps)
Set 3(125kg, 3 reps).
not a good start..just coudnt go even parallel today..leave aside below parrallel

- Assistance pressing movement: Front Squats
Set 1(50kg, 6 reps)
Set 2(60kg, 6 reps)

- Assistance extension movement: Leg extensions
Set 1(70kg, 8 reps)
Set 2(70kg, 8 reps)

- Power pulling movement: Deadlifts
Set 1(110kg, 5 reps)
Set 2(120kg, 5 reps)
Set 3(130kg, 4 reps)
Post 26 IP   flag post
Swayz87 private msg quote post Address this user
Quote:
Originally Posted by varunj17
Day 2: Lower Body Power Day

- Pressing Power Movement: Squats
Set 1(105kg, 5 reps)
Set 2(115kg, 4 reps)
Set 3(125kg, 3 reps).
not a good start..just coudnt go even parallel today..leave aside below parrallel

- Assistance pressing movement: Front Squats
Set 1(50kg, 6 reps)
Set 2(60kg, 6 reps)

- Assistance extension movement: Leg extensions
Set 1(70kg, 8 reps)
Set 2(70kg, 8 reps)

- Power pulling movement: Deadlifts
Set 1(110kg, 5 reps)
Set 2(120kg, 5 reps)
Set 3(130kg, 4 reps)


Hey ANY start...is a GOOD start!!!


Couple suggestions...

If you do front squats KEEP doing them. If you do leg presses KEEP doing them. Dont switch up after only a week...it will make your progress harder to track.

Also I see you chilled at the same weight and reps on leg extentions...did you feel you couldnt do 5 more lbs even? or even one more rep? Cause if you could of...you should of. Make sure to PUSH it past what you did last time each time! even if thats ONLY one more rep or ONLY 5 extra lbs.....

Keep it up! Good Log!
Post 27 IP   flag post
NorIda private msg quote post Address this user
Quote:
Originally Posted by Swayz87
Quote:
Originally Posted by varunj17
Day 2: Lower Body Power Day

- Pressing Power Movement: Squats
Set 1(105kg, 5 reps)
Set 2(115kg, 4 reps)
Set 3(125kg, 3 reps).
not a good start..just coudnt go even parallel today..leave aside below parrallel

- Assistance pressing movement: Front Squats
Set 1(50kg, 6 reps)
Set 2(60kg, 6 reps)

- Assistance extension movement: Leg extensions
Set 1(70kg, 8 reps)
Set 2(70kg, 8 reps)

- Power pulling movement: Deadlifts
Set 1(110kg, 5 reps)
Set 2(120kg, 5 reps)
Set 3(130kg, 4 reps)



Also I see you chilled at the same weight and reps on leg extentions...did you feel you couldnt do 5 more lbs even? or even one more rep? Cause if you could of...you should of. Make sure to PUSH it past what you did last time each time! even if thats ONLY one more rep or ONLY 5 extra lbs.....

Keep it up! Good Log!


This 100% Def agree with Swayz on this. Gotta be competitive with your self, and do better than you did the last time.
Like he said, 1 rep, 1 lb, doesn't matter, just beat yourself
Post 28 IP   flag post
varunj17 private msg quote post Address this user
i wasnt able to do leg extensions and lying curls and calves this yesterday as I was short of time...its been a busy week at work lately..but also didnt wanna miss my power day

i increased the weight on squats and deadlifts..but couldnt go parrallel on squats...felt good on deadlifts though...

should i try a bench and then squat?...
Post 29 IP   flag post
NorIda private msg quote post Address this user
Quote:
Originally Posted by varunj17


should i try a bench and then squat?...


Not sure what you mean by this?

and Form > Weight. If you aren't squatting deep enough, you wont see the gains you should. Lower the weight, and perfect your form imo.
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