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Varunj's PHAT Log4242

varunj17 private msg quote post Address this user
Day 3: Chest and Back Hyperthrophy

1. Barbell Dumbell presses 5 sets of 5 reps
superset with
Wide grip Behind the neck pullups 5 sets of 8 reps

2. Incline Barbell Presses s/s one arm dumbell rows
4 Sets(12,10,8,8)

3. Flat bench flyes s/s Barbell rows
3 sets of 10,10,10 5 sets of 6 reps

got fatigued for some reason...was tired...started feeling dizzy..so didnt continue
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varunj17 private msg quote post Address this user
@Rand height is 6 ft

weight has gone upto 84...cuz of bulking...

the real reason i posted my diet was that because of bulking and high calorie intake...i can see my gut coming out...

should i start doing cardio 2-3 times a week?..
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varunj17 private msg quote post Address this user
Day 4: Shoulders and arms Hypertrophy Day

Dumbell Press
4 sets( 12,10,8,6 reps)

Behind the neck Presses s/s with bent over laterals
3 sets (12,10,10)

machine Side lateral raises s/s with rear delt flyes on pec deck
3 sets (10,10,10)

Wide Upright Rows s/s Shrugs
3 sets of 8-12 reps

Incline Curls s/s cable pushdowns
3 sets (12,10,8)

EZ bar curls s/s with skull crusher extensions
3 sets (10,10,10)
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varunj17 private msg quote post Address this user
DAY 5: Lower Body Hypertrophy Day

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

3 sets of 12, 10,10 reps

Hypertrophy pressing movement: Front squats
2 sets of 10,10

Hypertrophy extension movement: Leg extensions
2 sets of 10reps

Hypertrophy pulling movement: Romanian deadlifts
3 sets of 10,8,8 reps

Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps(45kg,45kg)

Hypertrophy calf movement: leg press machine calf raises
2 sets of 10 reps

Hypertrophy calf movement: Seated leg Raises
3 sets of 10 reps
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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(75kg, 5 reps)
Set 2(80kg, 5 reps)
Set 3(82.5kg, 4 reps)

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

- Auxiliary Pulling movement: Close Grip pulldowns
2 Sets of 8 reps(77kg,84kg)

- Pressing Power Movement: Bench Press
Set 1(90kg, 4 reps)
Set 2(100kg, 4 reps)
Set 3(105kg, 4 reps)

- Assistance pressing movement: Incline bench Press
Set 1: 8 reps with 70kg
Set 2: 8 reps with 80kg

- Assistance pressing movement: Power Clean and Press
Set 1(50kg, 6 reps)
Set 2(55kg, 6 reps)
Set 3(60kg, 4 reps)

- Cable Pulldowns
3 sets of 8 reps
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varunj17 private msg quote post Address this user
thinking of altering my strategy for Squats Power Day

instead of 3 sets of 3-5 reps...thinkning of doing 5 sets of 2-3...
Post 131 IP   flag post
david12345676 private msg quote post Address this user
mhmm mhmm mhmm keep up the good work broski!
Post 132 IP   flag post
varunj17 private msg quote post Address this user
Day 2: Lower Body Power Day

Pressing Power Movement: Squats
Set 1(90g, 3 reps)
Set 2(95kg,3 reps)
Set 3(100kg,3 reps)
Set 4(110kg, 3 reps)

felt bloody awesome....did all the above going deep...really happy...felt like smashing the wall out of rage

- Power pulling movement: Sumo Deadlifts
did this for the first time...i will admit i got inspired by the beast(Norida)...

Set 1(80kg, 6 reps)
Set 2(90kg, 8 reps)
Set 3(100kg, 6 reps)
Set 4(110kg, 4 reps)
BEAUTY

- Assistance curling movement: Leg Curls
Set 1(57kg, 8 reps)
Set 2(64kg, 6 reps)

- Seated Calf Raise
Set 1(65kg, 8 reps)
Set 2(65kg, 8 reps)
Set 3(65kg, 8 reps)

- Assistance pressing movement: LEg Extensions
Set 1(84kg, 8 reps)
Set 2(91kg, 8 reps)

also had my boxing session..man it is hard as...

jabs: 150( 75 each)
punches: 150 ( 75 each)
upper cuts: 150 ( 75 each)
Farmers Walk: 5 rounds for 100 metres...two 20kg kettlebells

last round: 50 jabs..50 punches..50 upper cuts..

MY LEGS WERE SHAKING WHEN I WALKED OUT
Post 133 IP   flag post
varunj17 private msg quote post Address this user
motivate me ppl...luk at my log nd ...
Post 134 IP   flag post
varunj17 private msg quote post Address this user
http://www.futurelife.co.za/smartfood/

Got this today...on Alex's advise...was tired of gulping down oats.

New diet:

my new diet will be

Breakfast: 3 egg white + 2 whole eggs
100 gms futurelife
1 tbspn peanut butter
1 banana

Lunch: 150 gms chicken + 200 gms brown rice

Mid Afternnon(1-2 hrs pre workout): 200gms wholewheat pasta + 125gm tuna or beef mince

Post workout: 2 scoop whey + 2 scoops of vitargo + apple + 1 tbspn honey

Dinner: 200 gms chicken breast + 250gms sweet potato / wholemeal tortillas + broccoli
Post 135 IP   flag post
varunj17 private msg quote post Address this user
just heard back from a trainer in the gym..he did my BF% calculation...using calipers

he informed me that bf is 15%..WTF!!!!!

my weight is 185 lbs...

i am bulking...taking in around 3600 cals a day...

how much should i cut it down to so i bulk without a gut..
Post 136 IP   flag post
eventheodds1 private msg quote post Address this user
For most people when they bulk they find their maintenance calories using like online calculator Benedict Harris formula. Eat maintenance for about a week and see if that is actually your maintenance. If that is the kcal, than increase like 300-500 Kcal. So, that being said after that start observing the mirror for adding bodyfat vs muscle mass.
Post 137 IP   flag post
varunj17 private msg quote post Address this user
Day 3: Chest and Back Hyperthrophy

Warm up

2 sets of incline pushups s/s with chinups
(to failure)


1.Dumbell Bnch presses 5 sets of 5 reps
superset with
Wide grip Bent Over Rows 5 sets of 5 reps

2. Incline Barbell Presses s/s Seated cable Rows
3 Sets(12,10,8) drop set 8 reps

3. Decline bench s/s Wide Grip Pulldowns
3 sets of 10,10,10 drop set to failure

4. Dips 2 sets to failure

30 min jog
Post 138 IP   flag post
Dukenhiemer private msg quote post Address this user
Keep up the good work! Progress is being made in this bish!
Keep on keeping on!
Post 139 IP   flag post
varunj17 private msg quote post Address this user
thanks mate...trying my best
Post 140 IP   flag post
varunj17 private msg quote post Address this user
ok..guys

Saturday was Shoulders and Arm Hypertrophy Day..usual workout...just went for more reps than last week

sunday was suppose to be Lower Body Hypertrophy, but while doing the 2nd set in Squats, my back tweaked...tried to do one more set but lower back got more and more aching..so left the gym dissapointed

have been busy at work for MOnday and today...so missed my Upper and Lower Power days
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NorIda private msg quote post Address this user
Feel better dude, take care if that back!!
Post 142 IP   flag post
varunj17 private msg quote post Address this user
it sucks man...

all of a sudden cudnt move my back ...its stifff as
Post 143 IP   flag post
varunj17 private msg quote post Address this user
decided to do some LISS running...was running on the actual track after 8-9 months...damm took me 36 minutes to complete 6 km...need to work on it
Post 144 IP   flag post
Dukenhiemer private msg quote post Address this user
Make sure you are stretching! Tight hamstrings and glutes have always been a recipe for injury in my experience!
Plenty of sleep and food and you'll be back in no time!
Post 145 IP   flag post
varunj17 private msg quote post Address this user
Back at the gym after a week of hell at work...

Day 1: Upper Body Power

- Pulling Power Movement: Bent over rows
Set 1(75kg, 5 reps)
Set 2(80kg, 5 reps)
Set 3(85kg, 4 reps)

- Auxiliary Pulling movement: Seated Cable Rows
2 Sets of 8 reps(77kg,84kg)

- Pressing Power Movement: Bench Press
Set 1(90kg, 5 reps)
Set 2(100kg, 5 reps)
Set 3(105kg, 4 reps)

- Assistance pressing movement: Incline Dumbell Press
Set 1: 8 reps with 27.5kg dumbells
Set 2: 8 reps with 30 kg dumbells

- Assistance pressing movement: Smith Machine Overhead PRess
Set 1(60kg, 6 reps)
Set 2(70kg, 6 reps)
Set 3(80kg, 4 reps)

Curling MOvement: Barbell Curls
Set 1: 45 kg ( 6 reps)
Set2: 45 kg ( 6 reps)
Set3: 45 kg ( 6 reps)

- Skull Crushers
3 sets of 8 reps
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varunj17 private msg quote post Address this user
DAY 2: LOWER BODYbold text

usual workout..only thing diff i did was lunges..killer...
Post 147 IP   flag post
varunj17 private msg quote post Address this user
Important question: i am on bulking as u know...taking in arnd 3400 cals a day..

Lately a lot of ppl have been teling me that i have gained..the problem is .i m going back home to india in 2and a half weeks..and want to look fit and lean...so was thinking that for the remaining period give PHAT a break and look to try and cut back a bit...wats ur suggestion..

Any specific wrkouts?..i realy want to Loose the gut..and then when i come back...den get back on PHAT
Post 148 IP   flag post
NorIda private msg quote post Address this user
The routine isn't as important as your diet. Phat works just fine cutting or bulking.

So if you're wanting to look fit and lean, drop the cals and do a mini cut.
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varunj17 private msg quote post Address this user
ok
i cannot remember but i saw the calorie calculator in this forum some time back..

basically it tells you based on your weight how much you need to bulk, cut or maintain..

can ny1 point me to it?
Post 150 IP   flag post
varunj17 private msg quote post Address this user
Day 3: Chest and Back Hyperthrophy

nothing to update on this..

only new exercise i added in was the pec deck..
Post 151 IP   flag post
varunj17 private msg quote post Address this user
no gym for 3-4 weeks people

grandfather passed away so going back home to india for the last rites...very sad..was an inspirational man..

be back after that period..

keep up the good work everyone...all the best
Post 152 IP   flag post
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