Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
PHATProgress PicsProgress UpdateTraining LogTraining Programs

AvgJoe's P.H.A.T. log - Stepping up my game5141

alexmuller private msg quote post Address this user
Looking so solid man!! Keep up the hard work!
Post 51 IP   flag post
AverageJoe private msg quote post Address this user
Here's what I'm gonna eat today! Fasting till 3pm and then I'll try eating half of this after my chest/hams/abs workout.

will keep you updated!


Post 52 IP   flag post
Ramses private msg quote post Address this user
Holy shit... Dem cooked chicken fetuses
Post 53 IP   flag post
AverageJoe private msg quote post Address this user
Alriighttt!!!

Nice workout today!
I'm still on IF doing a 6 hours window today. The last time I ate yesterday was at 8:30pm. Today, i trained at 2pm and ate at 3:30pm. Never felt that good, that fasting thing really helps me to stay shap and focus during the morning. Weighted in at 185 this morning (was 192 2 days ago). I think I drop a lot of water weight, I have the impression to be a lot more lean

Once again, my weights still progressed. I'm becoming a dip machine, I'll hit 3 plates soon! here are my numbers

decline db bench press 75lbs x12 x12 x12 100lbs x8 x7
dips 120lbs x10 x8

Closing the gym in 1h, might do a few sets of military press while blasting some PanterA before leaving
db flies flat 45lbs 12x 12x 12x 13x (going 50 next time 4 sure)
pec dec 80lbs x15 x15 x13

stiff legged deadlifts (went light, my right ham is stiff as ?&%&%) 110lbs x15 x15 x15 x15

Abs crunches decline bench +25lbs 20x 20x 20x 20x 20x
Leg raises with medecine ball between knees
+8 20x 16x 14x 10x
Post 54 IP   flag post
AverageJoe private msg quote post Address this user
I close the gym in 1h. So when all the clients are gone, i might do a few sets of military press while blasting some pantera! shoulders need more work!
Post 55 IP   flag post


THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by flexdec
I close the gym in 1h. So when all the clients are gone, i might do a few sets of military press while blasting some pantera! shoulders need more work!


HELL YEAH! I'm cranking Reinventing the Steel right now while doing shoulders.
Post 56 IP   flag post
LVjack private msg quote post Address this user
Got to love those weighted dips and weighted pull-ups. I usually do sets of 4-6 on dips with 3 plates and sets of 4-6 on chin-ups with 2 plates and you always get a lot of looks.

Love the IF too, I'm on a 18/6 split also and I hear you about it making you look really lean. Keep up the good work, your looking really impressive.

Best of luck.
Post 57 IP   flag post
eventheodds1 private msg quote post Address this user
@flexdec Cowboys from hell man!
Post 58 IP   flag post
AverageJoe private msg quote post Address this user
Dman i wrote down my today's numbers on a small piece of paper but lost the damn thing! That makes me furious!

anyway i remember some.

what i did yesterday when the gym closed:
military press
135 lbs 10x 10x 8x 7x 6x

Did the rest today
Pull ups neutral grip, emphasis on lats contraction
x8 x8 x8 x8 x8 x7

Lat pull down cable machine (this one


did 4 sets and a drop set but dont remember the fucking weights, anyway, went with underhand grip

I really want to put the emphasis on my lats as you can see

bent over barbell rows, underhand shoulderwidth grip tempo 2-1-2
100lbs 12x 12x 12x

seated medium neutral grip cable rows
(dont remember weight)
did 3 sets

Standing calf raises on smith with a step
135lbs x25 185lbs x20 x20 x18 x15

Seated calf raises
30lbs (hehe, my reps were REAL slow) x25 x25 x25 x23

Barbell curls
100lbs x10 x9(1 cheated) x8(2 cheated)

THATS PRETTY MUCH IT
Post 59 IP   flag post
david12345676 private msg quote post Address this user
sooooooooo jealous of you getting to workout in an entirely empty gym! and play whatever you want loud as fuark!


you lucky bastard!
Post 60 IP   flag post
AverageJoe private msg quote post Address this user
Broke a PR on squats today!!!! and I've never been leaner, thanks to IF (only one week and I can see a huge difference)
SQUATS
warmup
315 lbs x5
335 lbs x5
365 lbs x4!!!!! PR PR PR last was 330 lbs x3
Leg press
585lbs x15
675lbs x 14
765lbs x8 +dropset{
495lbs x8 restpause
495lbs x7
315lbs x 10
}
leg curls 65lbs x20 85lbs x15 95lbs x13 x17(lol) x13 + dropset +unilateral work
Seated leg curls
75lbs x20 x20 x19

ABS

I love IF so far, love eating those huge meals post workout, i dont have anymore problem training on an empty stomach and starting eating at 2-4pm

my back a week or two ago:




my back now:







I know the lightning is different, but dont tell me u cant see any difference in striations!!! :P
Post 61 IP   flag post
eventheodds1 private msg quote post Address this user
@flexdec third pic god damn your back looks phenomenal man. God damn!!
Post 62 IP   flag post
AverageJoe private msg quote post Address this user
thanks! But we agree on the point that the lighning helps me looking more impressive!
Post 63 IP   flag post
340735 63 13
destitute