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Lower body power day

Kinda pissed off that there were no squat racks open. Although did get to see a smaller guy push a 500lb ass to ground squat.

So with no squat racks open I had to change it up some

Hack squats
10x270
6x360
6x360

Leg press
10x450
6x500
7x500

Leg extensions
9x265
6x265

Stiff leg deadlifts finally got a rack
10x245
10x245
8x245

Lying leg curls
10x140
8x145

Standing calf raises
10x350
10x375
9x390

Seated calf raises
10x160
9x170

Ab work to finish the day off.

3rd pin tomorrow, not sure how my quad shot is gonna feel after legs today lol. Fly home tomorrow for days off from work and as it so happens it's also a rest day. Will hit it hard again on Wednesday.
 
Btcowboy said:
Lower body power day

Kinda pissed off that there were no squat racks open. Although did get to see a smaller guy push a 500lb ass to ground squat.

So with no squat racks open I had to change it up some

Hack squats
10x270
6x360
6x360

Leg press
10x450
6x500
7x500

Leg extensions
9x265
6x265

Stiff leg deadlifts finally got a rack
10x245
10x245
8x245

Lying leg curls
10x140
8x145

Standing calf raises
10x350
10x375
9x390

Seated calf raises
10x160
9x170

Ab work to finish the day off.

3rd pin tomorrow, not sure how my quad shot is gonna feel after legs today lol. Fly home tomorrow for days off from work and as it so happens it's also a rest day. Will hit it hard again on Wednesday.
Click to expand...
Numbers look a hell of a lot better man. Your definitely pushing harder compared to the last leg day I made a comment to you about. Your letting your strength shine now and it will only benefit you with the harder work load. Keep up the solid work!
 
FourOneDeuxFitt said:
Numbers look a hell of a lot better man. Your definitely pushing harder compared to the last leg day I made a comment to you about. Your letting your strength shine now and it will only benefit you with the harder work load. Keep up the solid work!
Click to expand...
Thanks bro appreciate it. I want the most out of my first cycle and will put in the effort to make it happen. I was sure put off seeing all the racks full as I had a plan that started with squatting. I need to just get used to the possibility of having to change up due to rack availability. Of course on PHAT I pretty much need a rack every day lol.

3rd pin in, a rest day and go home day so a good day. The gym I use at home is a joke, not horrible for hypertrophy days but no squat racks and only 75lbs in dumbbells. Looking for a new gym at home this week I think. I dont want lack of weight to be a sticking point lol..

Question for you @FourOneDeuxFitt, what's you thought on size gains from PHAT? I know it is good for strength, just hoping it's also gonna put on some decent size as well.
 
Btcowboy said:
Thanks bro appreciate it. I want the most out of my first cycle and will put in the effort to make it happen. I was sure put off seeing all the racks full as I had a plan that started with squatting. I need to just get used to the possibility of having to change up due to rack availability. Of course on PHAT I pretty much need a rack every day lol.

3rd pin in, a rest day and go home day so a good day. The gym I use at home is a joke, not horrible for hypertrophy days but no squat racks and only 75lbs in dumbbells. Looking for a new gym at home this week I think. I dont want lack of weight to be a sticking point lol..

Question for you @FourOneDeuxFitt, what's you thought on size gains from PHAT? I know it is good for strength, just hoping it's also gonna put on some decent size as well.
Click to expand...
The program gave my body a nice new shape by the time I ran it for awhile, gained a lot kore experience with exercise selection and execution, and honestly just trained hard man. Kept a log book and each week would look back and try to add a rep or couple pounds wherever I could. The program is awesome. I think you honestly won’t be disappointed by your end result. Just keep pushing hard, keep diet in check, and make sure your recovery is good. If you need an extra day take an extra day. Your body will thank you and so will your performance in the gym.

Just get creative with exercise selection. If racks are taken for Barbell Squats I would use the smith machine second and if I couldn’t do that then I’m searching for some type of machine that mimics the squats. Last resort are hacks if they aren’t already a part of that leg day and leg presses (focus on where your feet are positioned as well you can emphasize on quads with a lower stance and hamstrings and glutes with a higher and wider stance). Same goes for hack. So if I had to last resort to leg Press for squats I would smash quads with leg Press and then hacks would aim for a higher stance for hams and glutes but quads are absolutely still active as a mover with any stance just a bit less the higher you go. Also pointing your toes outward with a wider stance will hit the outer sweep more verses a close stance for the tear drop. Your still smashing everything. But there’s so many options and little tweaks you can add in to make it that much better.
 
FourOneDeuxFitt said:
The program gave my body a nice new shape by the time I ran it for awhile, gained a lot kore experience with exercise selection and execution, and honestly just trained hard man. Kept a log book and each week would look back and try to add a rep or couple pounds wherever I could. The program is awesome. I think you honestly won’t be disappointed by your end result. Just keep pushing hard, keep diet in check, and make sure your recovery is good. If you need an extra day take an extra day. Your body will thank you and so will your performance in the gym.

Just get creative with exercise selection. If racks are taken for Barbell Squats I would use the smith machine second and if I couldn’t do that then I’m searching for some type of machine that mimics the squats. Last resort are hacks if they aren’t already a part of that leg day and leg presses (focus on where your feet are positioned as well you can emphasize on quads with a lower stance and hamstrings and glutes with a higher and wider stance). Same goes for hack. So if I had to last resort to leg Press for squats I would smash quads with leg Press and then hacks would aim for a higher stance for hams and glutes but quads are absolutely still active as a mover with any stance just a bit less the higher you go. Also pointing your toes outward with a wider stance will hit the outer sweep more verses a close stance for the tear drop. Your still smashing everything. But there’s so many options and little tweaks you can add in to make it that much better.
Click to expand...
Awesome thanks.
 
At home now so do my work outs at 5am. Not sure this is a good thing as far as fueling my workouts. Ran out of energy today but ground it out. At least the workouts at home are hypertrophy workouts.

As I want to bring my chest up, I added some flat dumbbell presses at the start.

Upper body hypertrophy day

Flat DB press
8x55
8x60
8x65

Landmine rows
8x180
8x180
8x180
8x190

Wide grip pull downs
12x143
12x143
10x143

Seated cable row
12x143
12x143
10x143

Dumbbell rows
14x75
12x65

Close grip pull downs
15x121
14x110

Seated barbell OH press
12x65
10x65
8x65

Upright row
15x50
13x50

Side laterals
20x15
18x15
15x15

Rear raises
20x15
18x15
18x15

Smith machine shrugs
20x90
12x140
12x140
15x90

No ab work today just took much out of me today working with less fuel. Pre workout was a banana, a grapefruit, eaa with carbion, then intra workout was eaa, car ion and creatine. Just want enough gas in the tank.
 
Btcowboy said:
At home now so do my work outs at 5am. Not sure this is a good thing as far as fueling my workouts. Ran out of energy today but ground it out. At least the workouts at home are hypertrophy workouts.

As I want to bring my chest up, I added some flat dumbbell presses at the start.

Upper body hypertrophy day

Flat DB press
8x55
8x60
8x65

Landmine rows
8x180
8x180
8x180
8x190

Wide grip pull downs
12x143
12x143
10x143

Seated cable row
12x143
12x143
10x143

Dumbbell rows
14x75
12x65

Close grip pull downs
15x121
14x110

Seated barbell OH press
12x65
10x65
8x65

Upright row
15x50
13x50

Side laterals
20x15
18x15
15x15

Rear raises
20x15
18x15
18x15

Smith machine shrugs
20x90
12x140
12x140
15x90

No ab work today just took much out of me today working with less fuel. Pre workout was a banana, a grapefruit, eaa with carbion, then intra workout was eaa, car ion and creatine. Just want enough gas in the tank.
Click to expand...

I do 5am workouts and a good way to get quick carbs in is I add cream of wheat/rice to my shake. Also experiment with taking in carbs with your last meal so you already have something in the tank
 
Lower body hypertrophy day

Not liking the morning workouts, will try something tomorrow, if it works will continue with morning workouts while home (3) or make these 3 afternoon workouts.

Squats
8x225
8x225
8x225
8x225

No hack squat machine at this gym

Leg press
15x360
15x360
12x360

Leg extensions
15x200
15x180
15x150

SLDL
12x200
10x200
8x200

Lying leg curls
15x110
15x110

Seated leg curls
20x100
15x100

No standing calf raise machine at this gym

Leg press calf raises
20x360
20x360
20x360
Drop set; 15x360, then 15x270, then 15x180, then 15x90. Finished calves with BW 2 sets of 15 5 second stretch and 5 second hold.

Making due with the gym I use here, and early mornings. Will make changes as I see fit. One thing I am thinking is at this gym make these 3 hypertrophy days more of a free for all. Basically using the Adaptive part of PHAT on these 3 hypertrophy days to accommodate gym equipment and tryout different exercises. Then back to norm for the next 7 workouts while at work.
 
It’s an involuntary day off, which sucks. I started feeling sick yesterday and today very sore throat, and body aches. I will get a crap load if Vit C and rest up, get feeling better and then kill it lol
 
i love morning workouts.

for me i'm physically sore and stiff at 3:45am but i'm mentally fresh by the time i'm done with my warmups around 4:30am and i kill it for an hour or so.

when i go at 4-5-6pm i'm physically stronger and loose but i'm friend mentally. not to mention in the afternoon its a younger crowd.

i'm to chill and laid back to be dealing with the young grunt bullshit. nobody racks their weights, walking around all wide armed, lol. so i opt to be with the older (30s +) and early morning crowd.
 
Btcowboy said:
It’s an involuntary day off, which sucks. I started feeling sick yesterday and today very sore throat, and body aches. I will get a crap load if Vit C and rest up, get feeling better and then kill it lol
Click to expand...
Bro I literally just had the same shit three days ago. Literally brutal leg workout going to the gym sick. I wish I would have stayed home. It was terrible. I’m still getting over it. Like the 3rd time this year I had it. The alka seltzer cold and flu tablets work wonders !!! Put them in some hot tea!
 
So two days out of the gym sick and I fucking hate losing a day from the gym lol. Anyways I am getting better but not 100% yet. I decided to hit the gym anyway.

Upper body Power day

Flat BB press
5x155
4x165
3x175

Weighted dips
10xBW plus 10
6xBW plus 20

Bent over BB rows
5x225
4x245
5x245

Pull Ups
5xBW
4xBW

Wide grip pulldown
10x160
8x165

Smith machine seated shoulder press
6x90 could have done more tucked up rep count
5x110
6x100

Threw in some shrugs for good measure

Cambered bar curls
7x90
4x100 wanted to hit 100 this week not quite
8x90

Incline skull crushers
10x90
10x90
9x90

Face pulls and Abs to finish it out.

As said still feel like shit but still made some progress.

4th pin today, weigh in as well up to 202 from 198.8 2 weeks ago.
 
Lower Body Power day

Squats
5x295
3x315
3x315

Hack squat
10x340
8x340

Leg Extensions
10x265
8x275

Stiff leg deadlifts
10x225
10x245
8x265

Lying leg curl
9x145
8x145

Standing calf raises
10x390
10x400
10x400 400 maxes the machine out

Seated calf raises
8x180
8x180

Ab work

Still not 100% yet but I am grinding it out and still putting up the numbers that I want. Rest day tomorrow.
 
Today is a rest day so carbs were cut and we are taking it easy as I am still not back 100%.

I am not sure what happened with my post yesterday let's try it again.

Lower body power day

Squats
5x295
3x315
3x315

Hack squats
10x340
8x340

Leg extensions
10x265
8x275

SLDL
10x225
10x245
8x265

Lying leg curl
9x145
8x145

Standing calf raises
10x390
10x400
10x400
400 is max on this machine so will need to start doing single leg I suppose.

Seated calf raises
8x180
8x180

Finished off with some ab work.

Even though not feeling tip top still putting up some numbers where I want to be.
 
Btcowboy said:
Lower Body Power day

Squats
5x295
3x315
3x315

Hack squat
10x340
8x340

Leg Extensions
10x265
8x275

Stiff leg deadlifts
10x225
10x245
8x265

Lying leg curl
9x145
8x145

Standing calf raises
10x390
10x400
10x400 400 maxes the machine out

Seated calf raises
8x180
8x180

Ab work

Still not 100% yet but I am grinding it out and still putting up the numbers that I want. Rest day tomorrow.
Click to expand...
Solid numbers for legs
 
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