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WillyB's Workout Log4591

willyb7 private msg quote post Address this user
What up guys, I'm a newb here, but been lurking around for a few months now. Been working out for about 2 and a half years 4-5 days a week,off and on about 5 years before that. Looking to get more serious about my nutrition since I feel like I have made some pretty good gains without eating properly. I'm about 5'9 and weigh 155lbs looking to get to 165 - 170 by April next year.

I started the PHAT training yesterday since my friend who I usually work out with hurt his shoulder and will be out for 6 weeks and felt like I was hitting a wall with going up in weight. I'll try and post pics later to show what I'm starting with. Any help would be appreciated since I've seen in most threads that yall keep each other motivated.
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SRorhrbac0808 private msg quote post Address this user
hell yeah man!! Welcome brotha man! Good luck on your training and I am IN!
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willyb7 private msg quote post Address this user
Yesterday's Upper Body Workout
1.Bent Over BB Rows
5x115, 5x125, 4x140
2.Pull ups
8xBW, 6xBW
3.Flat DB Press
5x75s, 5x80s, 5x85s
4.Weighted Dips
10xBW+25,10xBW+35
5.Seated DB Shoulder Press
8x50s, 6x55s, 5x55s
6.Cambered Bar Curls
10x80, 9x95, 6x105
7.Skullcrushers
9x80, 8x85, 9x95
8. Rack Chins
10xBW, 7xBW+20
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willyb7 private msg quote post Address this user
Woke up today with most of my upper body sore as hell. Did Lower Body Power yesterday:

Squats-5x205, 5x225, 4x235
Leg Press- 10x270, 8x300
Stiffed Leg Deadlifts- 8x195, 6x215, 5x235
Leg Extensions- 10x135, 8x155
Leg Curls- 9x110, 6x120
Standing Calf Raises- 10x225, 10x245, 8x266
Seated Calf Raise- 10x90, 8x105

Quote:
Originally Posted by SRorhrbac0808
hell yeah man!! Welcome brotha man! Good luck on your training and I am IN!


thanks man I appreciate it
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NorIda private msg quote post Address this user
Haha, Gotta love DOMS!

Keep it up Willy!
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Christf private msg quote post Address this user
Get an AVI willyb!!! and good luck with the training
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willyb7 private msg quote post Address this user
Back and Shoulder Hypertrophy day, gotta get it.

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willyb7 private msg quote post Address this user
Back and Shoulders Hypertrophy

Bent Over Rows 3x85,3x95,3x105,3x115,3x125,3x135
Seated Cable Row 12x100,10x110,8x120
Seated DB Press 12x45s,10x50s, 6x55s
DB Shrugs 15x70s,12x75s
Side Lateral Raises 20x10s,14x15s,10x20s
Close Grip Pulldowns 18x140,12x150
Rack Chins 12xBW,9xBW,8xBW
Upright Rows 14x70, 12x80
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willyb7 private msg quote post Address this user
Anyone got a exercise that can replace lying leg curls? My gym has the seated leg curl machine but not the lying
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Christf private msg quote post Address this user
Quote:
Originally Posted by willyb7
Anyone got a exercise that can replace lying leg curls? My gym has the seated leg curl machine but not the lying


Just do the seated leg curl instead, or are you already doing that?
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willyb7 private msg quote post Address this user
It says to do both the seated and lying leg curls for lower body day
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willyb7 private msg quote post Address this user
Yesterday's Lower Body Hypertrophy

Squats- 3x3x185, 3x3x195
Hack Squats- 12x125, 11x145, 8x165
Leg Presses- 15x260, 13x270
Leg Extensions- 17x100, 15x105, 15x110
Seated Leg Curls- 18x85, 15x90
Standing Calf Raises- 4x15x185
Seated Calf Raises- 3x15x70

First time doing hack squats and they felt weird as shit but could feel them working. After my 2nd and 3rd set I fell back over the bar, good thing there was only one other person in the gym lol
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NorIda private msg quote post Address this user
Haha willy, I feel your pain. I'm not a fan of bb hack squats either

They're awkward, but feel better over time. I've almost fallen over my fair share lol. Wish my gum had a hack squat machine
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Swayz87 private msg quote post Address this user
@OP did you do them on the machine??? or like Free weight??


BTW what does free weight even look like??
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willyb7 private msg quote post Address this user
There isn't a hack squat machine at my gym so I use the extra barbell instead of the smith machine
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willyb7 private msg quote post Address this user
Thursday's Chest & Arms Hypertrophy Day

Flat DB Press- 4x55s,4x55s,4x55s,4x60s,4x60s,4x60s
Incline DB Press- 12x50s,11x55s,9x60
Chest Press Machine- 15x150,12x155
Incline Cable Flies-18x20, 15x30
Cambered Bar Curls- 12x75, 8x85, 7x90
DB Concentration Curls- 14x20s, 12x25s
Spider Curls- 14x65, 12x65
Seated Tricep Extension- 12x75, 10x85, 8x90
Cable Pressdowns- 18x80, 12x90
Cable Kickbacks- 15x20, 12x20
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willyb7 private msg quote post Address this user
Yesterday's Upper Body Power Day

Bent Over Rows- 5x135, 5x145, 4x150
FLat DB Press- 5x80s, 5x85s, 4x90s(New PR)
Pull Ups- 10xBW, 8xBW
Seated DB Shoulder Press- 10x50s, 8x55s, 6x55s
Cambered Bar curls- 10x85, 7x100, 5x105
Skull Crushers- 8x90, 8x95, 6x100
Rack Chins- 10xBW+20, 7xBW+30
Weighted Dips- 10xBW+45, 9xBW+45
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willyb7 private msg quote post Address this user
What up guys, sorry I haven't been updating as much as I should. Haven't missed a workout yet just been hitting them hard and been getting stuff together for my vacation/ good friend's bachelor party at end of this week. Here's yesterday's lower body power log, superset seated calces with standing calves

Smith Machine Squats-5x225, 4x225, 4x225
SLDL- 8x215, 8x225, 6x235
Leg Press- 10x310, 10x320
Leg Ext-10x160, 8x170
Leg Curls- 10x110, 8x115
Seated Calf Raises- 10x70, 10x80, 10x90
Standing Calf Raises- 10x225, 10x225, 10x225
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alexmuller private msg quote post Address this user
Welcome to SS man!!!
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willyb7 private msg quote post Address this user
Quote:
Originally Posted by alexmuller
Welcome to SS man!!!


Thanks man, went thru your log the other day man and gotta say you're a beast
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alexmuller private msg quote post Address this user
thanks man, appreciate the comment!!
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340742 21 21
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