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NorIda's Getting P.H.A.T.4320

NorIda private msg quote post Address this user
Today I started PHAT, and figured I'd keep an updated Log for Everyone who's interested to follow.

A little about me:

I've been lifting on and off, for roughly 9 years.
I started working out to help increase athletic performance, and just recently began working out for physique/BodyBuilding
I was Under 100lbs when I was a freshman in H.S. and started lifting weights.
Married, and work 40+ hrs a week. So no excuses!

Current Measurements:

200lbs 5'11"
17" Arms
16" Calves
16" Neck
25" Thighs
47" Chest
*Disclaimer I'm measuring myself with a regular sewing tape, so the measurements aren't 100% accurate, but they're close.

Current Lifts:

Squat 405 @ 4
Barbell Bench 340 @ 4
Deadlift 425 @ 5 (Just started these, I realize they're Quite Low.)

Phat Expectations/Hopes

The two areas that I'm hoping to see the most improvement are my back and legs, as I'm pretty comfortable with my Bench Strength, and chest/arm/shoulder size/strength.

Day 1 Lifts
Gonna focus on the "core" Lifts regarding Posts.

BB Row
225 @ 4 three sets
Weighted Pull Ups
BW+25 @ 10
BW+45 @ 6

BB Bench
325/335/340 @ 4 reps each
Weighted Dips
90lbs@10 reps
135 @ 10 Heavier Next Week!

DB Shoulder Press
85lbs @8 3 sets


Hard to base an opinion on the first session, but it felt great!


Feel Free to ask me any questions, I'm open to answer just about anything.

Sorry for the wall of text, lol. I'll Try to Keep other Posts shorter.

GET SUM!!
Post 1 IP   flag post
OhhLoLo private msg quote post Address this user
inb4 massive results
Post 2 IP   flag post
SRorhrbac0808 private msg quote post Address this user
HELL YEAH MAN!

Dude your measurements and strength is pretty damn solid brotha! I ran PHAT for a while and completely loved it. For sure log everything and increase weights each week. Other then that man best of luck to you and eat big!!!!!

inb4results!!!!
Post 3 IP   flag post
NorIda private msg quote post Address this user
Thanks guys!

I always try to eat big, just gets expensive being a newlywed and all!

Always increasing the weights! Gonna get swole!
Post 4 IP   flag post
OhhLoLo private msg quote post Address this user
i can see it now... sorry baby forgot to pay the light bill, got us some frozen chicken though! hahaha i know how the money issue is brotha
Post 5 IP   flag post
NorIda private msg quote post Address this user
Haha, you ain't playin!

"what's for dinner?"
Me "chicken and rice"
"WTF Again!?" /Wiferage
...
NorIda becomes single.
Post 6 IP   flag post
SRorhrbac0808 private msg quote post Address this user
hahahaha that is funny.
Post 7 IP   flag post
dwatson private msg quote post Address this user
Damn strong lifts man!
Post 8 IP   flag post
varunj17 private msg quote post Address this user
@NorIda same story here man...everyday
Post 9 IP   flag post
mikew private msg quote post Address this user
Quote:
Originally Posted by NorIda
Haha, you ain't playin!

"what's for dinner?"
Me "chicken and rice"
"WTF Again!?" /Wiferage
...
NorIda becomes single.



Post 10 IP   flag post
SRorhrbac0808 private msg quote post Address this user
^ yes mike hahah I was looking for that!!
Post 11 IP   flag post
Rand private msg quote post Address this user
My wife and I have the same conversation every night about whats for dinner. But hey chicken and rice is cheap and it fits my macros haha
Post 12 IP   flag post
NorIda private msg quote post Address this user
Haha that pic is hilarious mike!

Thanks @dwat, trying to put up bigger numbers! Lol

@Rand good to know I'm not the only one! Lol

@Varunj, keep up the hard work man. Been watching your log as well!

Killed my legs today.

Did 385 @ 4, then two sets of 405 @ 3 I was pretty pumped with that! My note next to it says " A.T phuking grass, couldn't have gone any lower. Stoked, but never good enough! Lol

A gym acquaintance walked in on my last set and said "oh wow, you weren't kidding about doing squats today"

Hellz no, I don't play around when it comes to the weights!

Anyways, overall it was a killer workout! Interested to see how the rest of the week is!

Keep it up Shred Heads!
Get sum!
Post 13 IP   flag post
NorIda private msg quote post Address this user
Oh!

And today was the first time I've ever done bb hack squats! Felt totally awkward, probably looked like a complete fool! Lol
Post 14 IP   flag post
varunj17 private msg quote post Address this user
yeah man..my gym does not have a hack squat machine...so did the barbell version...looked like an absolute tool...

can nyone shoot me a link for proper technique for close grip bench press for triceps???
Post 15 IP   flag post
NorIda private msg quote post Address this user
There are numerous close grip videos if you google it. They're all pretty much the same. Pretty straight forward exercise.
Post 16 IP   flag post
varunj17 private msg quote post Address this user
elbows in(to the side of the torso)..or out...

this is the confusion...each video has something different
Post 17 IP   flag post
NorIda private msg quote post Address this user
Elbows in!
Post 18 IP   flag post
skullay private msg quote post Address this user
Your numbers are impressive man!

I was just going a little lower than parallel with my squat. From now on I'm ATG though. Seen a couple videos online that changed my outlook on squats.

Good luck with the program!
Post 19 IP   flag post
NorIda private msg quote post Address this user
Thanks man! @Skullay Felt great to put up 4 plates for reps, ATG is killlllller.

I Just realized that I measured my Chest Incorrectly, I'll have to update that! oops. I'll fix it tonight.
Post 20 IP   flag post
NorIda private msg quote post Address this user
Never mind, I actually had the correct chest measurements. Derp.




47" Baybee

Off day, probably gonna go for a bike ride here in a bit. Gotta blow off some steam from a busy ass day at work.
Post 21 IP   flag post
SRorhrbac0808 private msg quote post Address this user
HELL YEAH!!! KEEP IT UP BRO MAN!!!!
Post 22 IP   flag post
NorIda private msg quote post Address this user
Finishing up here at work, Headed to the gym, gonna kill my Back.

Uber pumped, rockin' out and have this on repeat in my head

Quote:
Originally Posted by Dukenhiemer

If you are not hungry for more, you are not living. If you feel you can not do something don't throw in the god damn towel. Don't be content with being average, always strive to better yourself. Find what motivates you, don't stop until you can not physically move another step.
Don't be a cop out, find your passion.
And above all else, STAY HUNGRY!


And I'm Sofa King Hungry right now.
Reps to Duke!

GET SUM!
Post 23 IP   flag post
NorIda private msg quote post Address this user
Killed it in the gym today. Sweat was drippin' off me like a pig.
First time doing a Speed set, felt pretty good! I did 175 Bent over Rows with a enough speed to hit my chest fairly hard.

Def diggin' the program thus far!can def see some gains in the future!
Post 24 IP   flag post
Dukenhiemer private msg quote post Address this user
Looking shredded as fuark big man! I'm gonna start PHAT once school starts in August.. For right now I'm just trying to get strong as possible!
Glad I can motivate you!
#StayingHungry
Post 25 IP   flag post
NorIda private msg quote post Address this user
Leg Hypo Day KILLED me.

By far the most volume I've done with my legs in a long ass time. I was walkin' around the gym all peg-legged. Hurts to straighten, hurts to bend, lol. Great day.

First time doing squats-speed work today. Did it with 275, for all 6 sets. Felt pretty good, still went ATG and jumped to the ceiling every rep.

Gonna sleep good tonight fellas! In the meantime, I'm gonna crash my arse onto my lazyboy and not move!

Switched up Calves a bit. @AlexMuller Mentioned in one of the other threads of Super-setting Standing/Sitting Calve Raises. Felt like crying after all 4 sets, so I'm probably going to continue to do that. We shall see.

GET SUM Fellas!
Post 26 IP   flag post
varunj17 private msg quote post Address this user
Quote:
Originally Posted by NorIda
Leg Hypo Day KILLED me.

By far the most volume I've done with my legs in a long ass time. I was walkin' around the gym all peg-legged. Hurts to straighten, hurts to bend, lol. Great day.

First time doing squats-speed work today. Did it with 275, for all 6 sets. Felt pretty good, still went ATG and jumped to the ceiling every rep.

Gonna sleep good tonight fellas! In the meantime, I'm gonna crash my arse onto my lazyboy and not move!

Switched up Calves a bit. @AlexMuller Mentioned in one of the other threads of Super-setting Standing/Sitting Calve Raises. Felt like crying after all 4 sets, so I'm probably going to continue to do that. We shall see.

GET SUM Fellas!


u did speed work with 275lbs.???...dam i am weak
Post 27 IP   flag post
NorIda private msg quote post Address this user
Lol, yes I did. I'm a freak I know.
Post 28 IP   flag post
NorIda private msg quote post Address this user
Boom!!!!

Killed it today. Db bench speed work felt pretty solid. Again first time doing speed work.

I didn't think the bi/tri volume would be enough, but my arms were swole by the time I was done. Really focused on muscle contractions, flex, and release. Which was hard for me, I used to just rep the weight without focusing, and could really feel the difference today working on my form.


All in all I would consider my first week of phat quite epic. Def a fan.
Post 29 IP   flag post
SRorhrbac0808 private msg quote post Address this user
HELL YEAH NORLDA!!! week one done..... doing work right here on the thread!
Post 30 IP   flag post
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