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Kait's PHAT Log.8810

kaitjens private msg quote post Address this user
Keep in mind I'm still REALLY new at this. Dirk helps me a lot but if something in wrong in my split, it's because of me and not him. :P I'm doing 2/1/2. Earlier in the week I did upper power day and a lower power day. I forgot to write down the weights for the upper, but I managed to get the lower. I *AM* coming back from a back injury so I can't do barbell squats, goodmornings, or back extensions right now and my lower body lifts are a little lighter than they would normally be. This is also my first time doing PHAT, so I had to guess what 80% of my 1RM would be and overall as a "power" day this was too light. I will increase it next time. Tonight is upper hypertrophy day.

OKAY.
Upper body Power:
Chest Press 3x5
Shoulder Press 3x5
Lat Pull Downs 3x5
Cable Row 3x5
DB Side Lat Raise 3x5
Curls 3x5
Tri Ex 3x5
Chest Fly 3x5
Rear Delt 3x5

Lower Body Power:
DB squats 3x5 @ 20lbs, 25lbs, 30lbs
Seated Calf Raises 3x5 @ 140, 160, 170
Leg Curl @ 90, 100, 110
Leg Ext 3x5 @ 90, 100, 110
Leg Press 3x5 @ 170, 180, 190
Glute Press 3x5 @90, 100, 110
Hip abductions 3x5 170, 180, 190

I don't know what I'm doing to do for my upper body hypertrophy yet. Going in about 2 hours. I'm pretty sure I typed my reps and sets incorrectly. I'm REALLY open to any criticism or advice. Thanks in advance!
<3 Kait.
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SRorhrbac0808 private msg quote post Address this user
1st IN
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kaitjens private msg quote post Address this user
@SRorhrbac0808
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SRorhrbac0808 private msg quote post Address this user
HAHAHAH

Post that one GIF
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the1 private msg quote post Address this user
ahhahahah that gif is fucking hilarious
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Monster81 private msg quote post Address this user
BEST. GIF. EVER.
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oceanair private msg quote post Address this user
lmao omg at Zack Morris
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SRorhrbac0808 private msg quote post Address this user
.......... and not a single other person is "IN" hahah
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oceanair private msg quote post Address this user
IN, duh.
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kaitjens private msg quote post Address this user
I really wish I would have titled this thread "Ass so PHAT you can see it from the front" regrets, regrets.
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Kansas___Boyyyyy private msg quote post Address this user
INzo
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SRorhrbac0808 private msg quote post Address this user
Quote:
Originally Posted by kaitjens
I really wish I would have titled this thread "Ass so PHAT you can see it from the front" regrets, regrets.


hahah
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kaitjens private msg quote post Address this user
Has anyone ever taken Nx6? Or heard of it? I had that and c4 before my workout and I just had the craziest focus and pump ever. Went a little too crazy. Oh well.
Upper body hyper
Bench 55lbsx10, 60lbsx19 , 65x9

Close grip pull downs- 32.5x15, 37.5x14, 42.5x14

Side lat raises- 5lbsx20 10x20 15x15

cable curls- 17.5lbsx20, 22.5x18, 27.5x12

tricep pushdowns- 27.5lbsx20, 32.5x15, 42.5x13

Arnold DB press- 10s x 20, 15s x 15, 20s x 12

Assisted pullups- 95 assist x 20, 85 assist x 20, 75 assist x 15

+ 15 minutes of 20 sec on, 40 sec rest on the treadmill at an 8.5 incline and 8.5 speed.
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Scotian private msg quote post Address this user
In
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Lacedaemon private msg quote post Address this user
Bacon
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kaitjens private msg quote post Address this user
Lower body hyper. I got the clearance for light BB squats from my chiropractor so I tried it. Still a little weird in my lower back but I was really careful.

Back Squat 45x20, 55x15, 60x15

Back Ext no weightx20, 5lbs,18, 5x15

Leg curl 45x15, 50x13, 55x11

Leg Ex 35x16, 40x14, 45x12

Standing BB Calf Raise 100x20, 110x16, 120x14

Walking DB Lunges 10x20, 10x20, 15x15

+ Same HIIT workout from last night

Still feel like I'm using the incorrect format for my sets and reps....
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SRorhrbac0808 private msg quote post Address this user
Killin these workouts Kait!!!!!
Doing WORK
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kaitjens private msg quote post Address this user
SS hasn't worked for me until just now! UGH. I'll update my newest workouts.
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kaitjens private msg quote post Address this user
Upper Power

Shoulder Press- 25lbsx5 30x5 35x5
Side lat raise- 15lbsx5 15x5 20x5
DB shrugs- 35lbs(70)x5 40(80)x5 45(90)x5
cable row- 47.5x5 57.5x5 67.5x4
lat pull downs47.5x5 52.5x5 57.5x5
tri push downs- 32.5x5 37.5x5 42.5x5
chest press- 70x5 75x5 80x5
cable curls- 32.5x5 32.5x5 37.5x5
assisted pullups 3x5 @ 60lbs assist

Lower Power

BB Squat (I'm still coming back from a lower back injury so these are low) 95x5 , 115x5 135x5

Seated calf raise 150x5 160x5 175x5

Leg curl- 95x5 105x5 115x5

leg extension- 95x5 105x5 115x5

Leg press- 170x5 180x5 190x5
glute press- 90x5 100x5 110x5
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kaitjens private msg quote post Address this user
Upper Hyper Day
Bench 55lbsx16, 65x12, 75x9
Close grip pulldowns- 27.5x20, 32.5x15, 37.5x10
Side lat raise-5x20, 5x16, 10x13
Cable curls- 17.5x20, 22.5x18, 27.5x16
tri pushdowns 27.5x20, 32.5x10, 37.5x10
arnold press 10x18, 15x14, 15x14
assisted pullups, 3 sets of 20 at 70lb assist

Lower hyper
BB ATG squats- 55lbsx20, 65x15, 75x12
back extensions, no weightx20, 10lbx15, 15x12
leg curl- 50lbsx18, 55x16, 60x12
leg ex- 50x18, 55x16,60x 12
standing BB calf raises- 95x20, 115x15, 115x13
walking DB lunges- 10lbsx20, 10x20, 15x20


Sorry for so much!
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SRorhrbac0808 private msg quote post Address this user
BUFF!
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kaitjens private msg quote post Address this user








Upper body power day. I started taking cellucor Super HD today so I had no preworkout and felt a little weak. All of my lifts were basically the same, except I went heavier on shoulder press and shrugs. Here's some pictures to make up for my lack of recorded weights... <3
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Kansas___Boyyyyy private msg quote post Address this user
under armour shorts and nikes. everyone here and their mixed messages!!!!!!!!!!!!! haha. tell me how you like hd i took it awhile ago and it tore me apart burping constantly tasting the herbs/minerals
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Kansas___Boyyyyy private msg quote post Address this user
ps kudos on the cutoff wish more chicks did that
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@kansas

Nike> Under Armour. But the spandex were on sale so i had to get them :P I will! I never burp...... like. Ever. Haha. It hasn't made me burp so far.
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kaitjens private msg quote post Address this user
@kansas fuck sleeves. hahahahaha. most of my cutoffs are hardly shirts.
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Kansas___Boyyyyy private msg quote post Address this user
YES!!! Another #TeamNIKE. All i wear haha. Well lucky you then i dont think i can take that stuff anymore
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Lacedaemon private msg quote post Address this user
This thread needs more hailz
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Quote:
Originally Posted by kaitjens
@kansas fuck sleeves. hahahahaha. most of my cutoffs are hardly shirts.


mad reps for this amazingness
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destitute