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Greenies phat6105

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Day 1- Upperbody Power Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bent over or Pendlay rows 5 sets of 3-5 reps 68 5 68 5 68 5 68 5 68 5
Weighted Pull ups 2 sets of 6-10 reps 5 9 5. 10
Rack chins 2 sets of 6-10 reps 5 12 10 11
Flat dumbbell presses 5 sets of 3-5 reps 32.5 3 32.5 4 32.5 3 32.5 3 32.5 3
Weighted dips 2 sets of 6-10 reps 4 6 4 8
Military press 3 sets of 6-10 reps 41 10 43 6 43 8
Cambered bar curls 3 sets of 6-10 reps 30 10 30 8 30 7
Skull crushers 3 sets of 6-10 reps 25 8 25 8 25 6


Day 2- Lowerbody Power Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squats 5 sets of 3-5 reps 108 4 108 5 108 4 108 5 108 4
Deadlifts 5 sets of 3-5 reps 113 4 113 3 113 3 113 3 113 3
Leg extensions 2 sets of 6-10 reps 67.5 10 70 10
Stiff legged deadlifts 3 sets of 5-8 reps 81 5 81 5 81 5
Lying leg curls 2 sets of 6-10 reps 26.5 8 26.5 8
Standing calf raise 3 sets of 6-10 reps 35 10 35 10 35 10
Seated calf raise 2 sets of 6-10 reps 40 10 40 10


Day 4- Back and Shoulder Hypertrophy Speed Work (6 set) Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlifts 6 sets of 3 reps 80.5 3 80.5 3 80.5 3 80.5 3 80.5 3 80.5 3
Bent over or Pendlay rows 6 sets of 3 reps 48 3 48 3 48 3 48 3 48 3 48 3
Rack chins 3 sets of 8-12 reps 10 10 10 9 10 10
Dumbbell rows 2 sets of 12-15 reps 23 12 23 12
Close grip pulldowns 2 sets of 15-20 reps 40 17 40 15
Seated dumbbell presses 3 sets of 8-12 reps 20 12 20 12 20 10
Upright rows 2 sets of 12-15 reps 28 14 28 12
Side lateral raises 3 sets of 12-20 reps 5 14 5 12 5 13


Day 5- Lowerbody Hypertrophy Speed Work (6 set) Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squats 6 sets of 3 reps 76 3 76 3 76 3 76 3 76 3 76 3
Bulgarian Lunges 3 sets of 8-12 reps 20 9 20 10 20 10
Leg extensions 3 sets of 15-20 reps 45 20 45 20 50 18
Romanian deadlifts 3 sets of 8-12 reps 71 10 71 10 71 10
Lying leg curls 2 sets of 12-15 reps 22.5 14 22.5 12
Donkey calf raises 4 sets of 10-15 reps 20 15 30 15 30 15 30 15
Seated calf raises 3 sets of 15-20 reps 60 20 60 20 60 20


Day 6- Chest and Arms Hypertrophy Speed Work (6 set) Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Flat dumbbell presses 6 sets of 3 reps 23 3 23 3 23 3 23 3 23 3 23 3
Incline dumbbell presses 3 sets of 8-12 reps 23 12 23 8 23 10
Pushups 3 sets of 12-15 reps 0 15 0 10 0 14
Incline dumbbell flyes 2 sets of 15-20 reps 10 15 10 15
Cambered bar preacher curls 3 sets of 8-12 reps 25 12 28 12 28 9
Dumbbell concentration curls 2 sets of 12-15 reps 12.5 15 12.5 13
Chin-ups 2 sets of 15-20 reps 0 15 0 14
Seated tricep extension with cambered bar 3 sets of 8-12 reps 23 9 23 8 23 8
Cable pressdowns with rope attachment 2 sets of 12-15 reps 12.5 13 12.5 13
Cable kickbacks 2 sets of 15-20 reps 2.5 16 2.5 20

G'day guys. So this is my first week posting. I wondered how it all looks. I work out in the morning. I have craze 1/2 hour before then a protein shake just before warm up. Would I be better off rotating deads and squats from week to week? Also does anything stand out like its lacking? I'll try get some pictures up in the next week. Thanks for any advice in advance! Oh yeah I'm 6'3" and 84kg, and all weights are in kgs.
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In for updates.

Not sure on rotating deads and squats from week to week but maybe someone else will chime in.
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Bent over or Pendlay rows 5 sets of 3-5 reps 68 5 71 4 71 4 71 4 71 5
Weighted Pull ups 2 sets of 6-10 reps 10 7 10 6
Rack chins 2 sets of 6-10 reps 10 10 10
Flat dumbbell presses 5 sets of 3-5 reps 32.5 4 32.5 4 30 5 30 5 30 5
Weighted dips 2 sets of 6-10 reps 5 7 5 7
Military press 3 sets of 6-10 reps 43 7 43 8 43 6
Cambered bar curls 3 sets of 6-10 reps 30 10 30 9 30 10
Skull crushers 3 sets of 6-10 reps 25 10 25 9 25 8

Beginning of fourth week. Loving every minute of it. Got to figure out how to upload some pics, to show where I'm at! There must already be a thread on that I bet..
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Squats 5 sets of 3-5 reps 108x 4 111x 4 111x 4 111x 4 111x 4
Deadlifts 5 sets of 3-5 reps 108x 3 108x 3 108x 3 108x 3 108x 3
Leg extensions 2 sets of 6-10 reps 7x0 10 70x 10
Stiff legged deadlifts 3 sets of 5-8 reps 81x 4 81x 5 81x 4
Lying leg curls 2 sets of 6-10 reps 26.5x 9 26.5x 9
Standing calf raise 3 sets of 6-10 reps 35x 12 35x 12 35x 12
Seated calf raise 2 sets of 6-10 reps 45x 12 45x 12
Need to work on my Deads.. is there any special ways i can increase this, like drop squats for a few weeks to concentrate on deads?
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340737 4 4
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