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ilifthard's PHAT LOG7814

ilifthard private msg quote post Address this user
Aye feeling stronger than ever! I'm finally back to training after a break for two weeks. I've finally decided to take try and run PHAT. And you know what? It feels fantastic! Yesterday was my first day of PHAT and here is what I've done yesterday:

Upper Body Power Day
Bent Over Rows - 3 sets of 3-5 reps: 187 lbs x 5
Lat Pulldowns - 2 sets of 6-10 reps: 176 lbs x 8
Cable Rows - 2 sets of 6-10 reps: 165 lbs x 9
Flat Barbell Press - 3 sets of 3-5 reps: 220 lbs x 6
Incline Barbell Press - 2 sets of 6-10 reps: 176 lbs x 8
Seated Dumbbell Shoulder Press - 3 sets of 6-10 reps: 74 lbs x 7
Standing Dumbbell Curls - 3 sets of 6-10 reps: 35 lbs x 10
Skull crushers - 3 sets of 6-10 reps : 77 lbs. x 9

I haven't been active on the forums lately due to school. Now I'm finally able to run a log of PHAT and diet here.
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Dirkenhiemer private msg quote post Address this user
Wooo! Kill it! KIll it! KILl it! KILL it! KILL It! KILL IT! WOOOOOOOOOOOOOOOOOOOOOOO!
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ilifthard private msg quote post Address this user
Aye bro gonna kill it for sure! Good luck with bulking as well!
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Dirkenhiemer private msg quote post Address this user
Thank you! Just got my macros figured out for good this morning im excited!
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ilifthard private msg quote post Address this user
Yeah, keep it up! Here is a pic of my legs just to see how they will be progressing during my PHAT routine. The thing is that I haven't been squatting for more than 1 year because of the injury that is located in my lower back. All I can do is one leg press..

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Today was a rest day, I have already had 5 meals.
1) 3 Eggs, 200g of Oats.
2) 200g of Rice, 150g of Chicken Breasts.
3) Fruits
4) 200g of Cottage Cheese, 2 bananas.
5) A bowl of salad, 150g of Chicken Breasts.
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ilifthard private msg quote post Address this user


I've gotten more fat than I wanted to during a bulk. I'll try to add HIIT once or twice a week during my bulk. Nevertheless I'm going to cut in April.
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ilifthard private msg quote post Address this user
Today was a good day!

Day 4: Back and Shoulders Hypertrophy Day

1)Pulling Power Exercise speed work: Bent over
6 sets of 3 reps with 65-70% of normal 3-5 rep max: 132 lbs.

2)Lat Pulldowns - 3 sets of 14 reps: 154 lbs.

3)Seated cable row - 3 sets of 8-12 reps:

4)Shrugs - 2 sets of 12-15 reps: 220 lbs.

5)Seated dumbbell presses - 3 sets of 10 reps: 66 lbs.

6)seated bent over rear delt raise - 2 sets of 12-15 reps: 35 lbs.

7)Hypertrophy shoulder movement: Side lateral raises with dumbbells - 3 sets of 20 reps: 35 lbs.

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Dirkenhiemer private msg quote post Address this user
What are you weighing now?
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ilifthard private msg quote post Address this user
185 pounds! Happy Birthday btw!
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ilifthard private msg quote post Address this user
gonna upload the log this evening. good luck everyone!
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ilifthard private msg quote post Address this user
AYE! Today was a great day! Chest and Arms Hypertrophy Day!

1)Pressing Power Exercise speed work Flat dumbbell presses
6 sets of 3 reps with 70% of normal 3-5 rep max: 70 kg.

2)Incline dumbbell presses
3 sets of 12 reps: 32 kg.

3)Hammer strength chest press machine
3 sets of 15 reps: 100 kg.

4)Hypertrophy fly movement cable flyes
2 sets of 20 reps: 30 kg.

5)Hypertrophy curling exercise Cambered bar preacher curls
3 sets of 8-12 reps: 35 kg.

6)Hypertrophy curling exercise Dumbbell concentration curls
2 sets of 12-15 reps: 16 kg.

7)Hypertrophy curling exercise Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps: 25 kg.

9)Hypertrophy extension exercise French press
3 sets of 8-12 reps: 35 kg.

10)Hypertrophy extension exercise Cable pressdowns with rope attachment
2 sets of 12-15 reps: 30 kg.

11)Hypertrophy extension exercise Cable kickbacks
2 sets of 20 reps: 15 kg.
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ilifthard private msg quote post Address this user
AYEEE I'm feeling so proud! I've done 220 lbs x 8 @ Barbell bench Press!
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340762 13 13
destitute