Strive For Moreee

[Morefyah]

This week is a deload for me guys. May take next week as well as a deload. I’ve always done nothing but hypertrophy focused programs for the duration of my time lifting. I think during this long cruise I’m going to look into running a strength program. Still be able to pack on some size but ultimately I want to get strong. I believe strength and size go hand in hand and I also believe it will create some foreign stress for me during the cruise and come blast time 6 months from now I’ll be in a good position.

Sounds like an awesome plan. It might be difficult to add size if your doing a lot of cardio with reduced cals and being off blast, but that’s ok! Nothing wrong with improving cardio and getting stronger.
It will make your next blast so much better. My five month cruise is almost over. I am getting my life dialed in and all my ducks in a row before I blast off!
Thinking about running creeping death.
Not sure yet.

 

[FourOneDeuxFitt]

Sounds like an awesome plan. It might be difficult to add size if your doing a lot of cardio with reduced cals and being off blast, but that’s ok! Nothing wrong with improving cardio and getting stronger.
It will make your next blast so much better. My five month cruise is almost over. I am getting my life dialed in and all my ducks in a row before I blast off!
Thinking about running creeping death.
Not sure yet.

Not planning on doing much cardio at all besides sex and work hahaha. I’m going to still keep my calories high. Not as high as on cycle but still high enough to grow and maintain as much as I can. I’ve always been so damn worried about being lean it’s held me back from actually growing. So. Fuck abs. I mean I’m not gonna just go get fat and eat ice cream and pizza. But it’s going to be a bit loose and I’m gonna lift heavy and in 6 months see where I’m at and go from there man. Creeping Death is an awesome program. I have pretty much all of them so whatever you decide to run shoot me a pm.

 

[Morefyah]

Not planning on doing much cardio at all besides sex and work hahaha. I’m going to still keep my calories high. Not as high as on cycle but still high enough to grow and maintain as much as I can. I’ve always been so damn worried about being lean it’s held me back from actually growing. So. Fuck abs. I mean I’m not gonna just go get fat and eat ice cream and pizza. But it’s going to be a bit loose and I’m gonna lift heavy and in 6 months see where I’m at and go from there man. Creeping Death is an awesome program. I have pretty much all of them so whatever you decide to run shoot me a pm.

I don’t know why I thought you said cardio. Anyway deloading now and focusing on strength training will be smart move after those clean gains you made on blast. Lol, for real I had ice cream and pizza yesterday.
I will let you know about the program, thanks for the offer.

 

[FourOneDeuxFitt]

UPDATE

Been on a deload this while week only training at about 70%. Didn’t track any workouts either. But what the week looked like was:

Monday- Push
Tuesday- Pull
Wednesday- Legs
OFF
Friday- Upper Body
OFF
OFF

tomorrow I’m going to start either P.H.U.L or PHAT Program again. Both have focus in power building. Only difference of the two is the PHUL seems like a lot less volume and only 4 workouts per week instead of 5 with the PHAT Program.

 

[Worf]

Less volume will definitely help

 

[FourOneDeuxFitt]

1/21/2019
POWER UPPER BODY


Bent Over Barbell Rows
5 sets of 3-5 reps
225x3 (sloppy/too heavy)
185x5-5-5-5
+10lbs next week

Pull Ups/Assisted or Weighted
4 sets of 6-10 reps
(-30lbs) x4
(-60lbs) x8-6
(-70lbs) x8

Incline DB Press
5 sets of 3-5 reps
100’s x3-3-3-3-5

Weighted Dips
4 sets of 6-10 reps
(+70lbs) x7-6
(+45lbs) x9-7

Atlantis Shoulder Press
3 sets of 6-10 reps
180x10
190x7-6

Cambered Bar Curls
3 sets of 6-10 reps
75x10
80x6
75x7

OH Rope Ext.
3 sets of 6-10 reps
52.5x8-7-6



Solid workout yesterday. Really looking forward to building my strength back up. It’s been a neglected part of my training for too long now.

Power lower body going down later today.

 

[Btcowboy]

1/21/2019
POWER UPPER BODY


Bent Over Barbell Rows
5 sets of 3-5 reps
225x3 (sloppy/too heavy)
185x5-5-5-5
+10lbs next week

Pull Ups/Assisted or Weighted
4 sets of 6-10 reps
(-30lbs) x4
(-60lbs) x8-6
(-70lbs) x8

Incline DB Press
5 sets of 3-5 reps
100’s x3-3-3-3-5

Weighted Dips
4 sets of 6-10 reps
(+70lbs) x7-6
(+45lbs) x9-7

Atlantis Shoulder Press
3 sets of 6-10 reps
180x10
190x7-6

Cambered Bar Curls
3 sets of 6-10 reps
75x10
80x6
75x7

OH Rope Ext.
3 sets of 6-10 reps
52.5x8-7-6



Solid workout yesterday. Really looking forward to building my strength back up. It’s been a neglected part of my training for too long now.

Power lower body going down later today.

So is this PHUL you are running now? Looking forward to see it play out. After all the meadows programs and now back to a strength focus the results should be good

 

[FourOneDeuxFitt]

So is this PHUL you are running now? Looking forward to see it play out. After all the meadows programs and now back to a strength focus the results should be good

Nah I decided to go with the PHAT Program. Reason being it’s a big kore flexible witn exec use selection and I dunno. More appealing to me.

 

[FourOneDeuxFitt]

POWER LOWER BODY


Hack Squats
5 sets of 3-5 reps
360x5
370x5
380x3-3-3

Smith Machine Squats
2 sets of 6-10 reps
245x7-7

Leg Extensions
2 sets of 6-10 reps
175x10
187.5x10

SLDL
3 sets of 5-8 reps
225x8-8-8

Lying Leg Curls
3 sets of 6-10 reps
140x10
150x10
160x7

Standing Calf Raises
3 sets of 6-10 reps
160x10
180x8
200x6

Seated Calf Raises
2 sets of 6-10 reps
90x10
115x7



You guys know I keep it honest in my log and the truth is EVERYTHING FEELS FUCKING HEAVY!!!!!!! It’s gonna be a LONG cruise.

 

[Btcowboy]

Nah I decided to go with the PHAT Program. Reason being it’s a big kore flexible witn exec use selection and I dunno. More appealing to me.

Yeah been missing PHAT, glad you turned me on to it many months ago. I am gonna keep running my own renaissance periodozation program for a while longer. Thinking PHAT again or try Gamma Bomb, more than likely PHAT.

 

[Btcowboy]

POWER LOWER BODY


Hack Squats
5 sets of 3-5 reps
360x5
370x5
380x3-3-3

Smith Machine Squats
2 sets of 6-10 reps
245x7-7

Leg Extensions
2 sets of 6-10 reps
175x10
187.5x10

SLDL
3 sets of 5-8 reps
225x8-8-8

Lying Leg Curls
3 sets of 6-10 reps
140x10
150x10
160x7

Standing Calf Raises
3 sets of 6-10 reps
160x10
180x8
200x6

Seated Calf Raises
2 sets of 6-10 reps
90x10
115x7



You guys know I keep it honest in my log and the truth is EVERYTHING FEELS FUCKING HEAVY!!!!!!! It’s gonna be a LONG cruise.

Nah, I think you will be surprised and your strength will come up quick

 

[Worf]

1/21/2019
POWER UPPER BODY


Bent Over Barbell Rows
5 sets of 3-5 reps
225x3 (sloppy/too heavy)
185x5-5-5-5
+10lbs next week

Pull Ups/Assisted or Weighted
4 sets of 6-10 reps
(-30lbs) x4
(-60lbs) x8-6
(-70lbs) x8

Incline DB Press
5 sets of 3-5 reps
100’s x3-3-3-3-5

Weighted Dips
4 sets of 6-10 reps
(+70lbs) x7-6
(+45lbs) x9-7

Atlantis Shoulder Press
3 sets of 6-10 reps
180x10
190x7-6

Cambered Bar Curls
3 sets of 6-10 reps
75x10
80x6
75x7

OH Rope Ext.
3 sets of 6-10 reps
52.5x8-7-6



Solid workout yesterday. Really looking forward to building my strength back up. It’s been a neglected part of my training for too long now.

Power lower body going down later today.

My kinda work out! Im sure you know as well as I do. Huge component of strength training and improving strength is the nervous system component. Barbell movements deliver in this area more than anything.

 

[FourOneDeuxFitt]

My kinda work out! Im sure you know as well as I do. Huge component of strength training and improving strength is the nervous system component. Barbell movements deliver in this area more than anything.

It was a good change of pace! I had fun completing this workout. Can’t wait to get my numbers back up

 

[FourOneDeuxFitt]

OFF DAY

so update guys this is week one of the PHAT Program and 2 weeks into my cruise dose of 200mg/wk. I must say my whole body is a bit sore from the power days. Which is good means I gave myself a good shock. Was a bit disappointed in my strength though. But the numbers will continue to climb. Staying in a surplus of calories and still trying to do my best to grow along the way and get STRONG!

 

[ripgh15]

damn still good to see you going on this log. I went on a cruise and fell off a bit due to other things in life but keep at it bro

 

[FourOneDeuxFitt]

damn still good to see you going on this log. I went on a cruise and fell off a bit due to other things in life but keep at it bro

Yeah this log has been runnin for a minute. I’m 2 weeks into cruising. Still plan on just eating and lifting. Haven’t seen you around for awhile bro hope all is well

 

[FourOneDeuxFitt]

CHEST & ARMS HYPERTROPHY


INCLINE DB PRESS
8 sets of 3 reps
70’s x3-3-3-3-3-3-3-3

DECLINE BARBELL PRESS
3 sets of 8-12
185x8-8-8

HS WIDE PRESS
3 sets of 12-15
140x15-15-12

INCLINE DB FLY
2 sets of 15-20
20’s x15-15

EZ BAR PREACHER CURLS
3 sets of 8-12
55x10-8
45x8

HAMMER CURLS
2 sets of 12-15
20’s x14-14

SPIDER CURLS
2 sets of 15-20
15’s x20-20

CAMBERED BAR TRICEP EXTENSIONS
3 sets of 8-12
60x20
80x12-10

TATE PRESS
2 sets of 12-15
30’s x15-12

SINGLE ARM CABLE EXTENSIONS
2 sets of 15-20
7.5x20
12.5x15



Workout went well today. Tomorrow will be another off day and then Monday will be back to upper body power. I was supposed to go lower body hypertrophy yesterday but it wasn’t happening. Legs were still a little bit sore and with work I can smash my legs so. Will try for both leg days this coming week. S

Strength felt good today. This has been the first day with a big focus on an “arm day” that I have had in months. Definitely felt good to put some focus and volume into them.

 

[FourOneDeuxFitt]

WEEK 2
POWER UPPER BODY


Bent Over Barbell Rows
5 sets of 3-5 reps

LAST WEEK
225x3 (sloppy/too heavy)
185x5-5-5-5
+10lbs next week

THIS WEEK
195x5-5-5-5-5

Pull Ups/Assisted or Weighted
4 sets of 6-10 reps
(-30)x4
(-50)x7-6
(-70)x9

Incline DB Press
5 sets of 3-5 reps

LAST WEEK
100’s x3-3-3-3-5

THIS WEEK
105’s x3-3
100’s x4-4-4

Weighted Dips
4 sets of 6-10 reps
(+55) x8-7-6-6

Atlantis Shoulder Press
3 set of 6-10 reps
190x7-7-6

Cambered Bar Curls
3 sets of 6-10 reps
80x9-6
70x8

OH Rope Ext.
3 sets of 6-10 reps
52.5x8-8
57.5x6


Solid workout today. Missed this program honestly it’s a lot of fun to move some heavier weight. I think my physique has lacked a lot from not training as heavy as I have the capability to. I’m looking forward to seeing what numbers I can put up in the next few months. Going to get some 1RM this week on a few lifts to be able to work off of.

 

[FourOneDeuxFitt]

WEEK 2
POWER LOWER BODY


Hack Squats

5 sets of 3-5 reps
380x3-3-3-3-3

Smith Machine Squats
2 sets of 6-10 reps
245x9-7

Leg Extensions
2 sets of 6-10 reps
187.5x10
200x10

SLDL
3 sets of 5-8 reps
245x5-5-5

Lying Leg Curls
3 sets of 6-10 reps
160x10
170x10
180x8

Standing Calf Raises
3 sets of 6-10 reps
200x7-8-6

Seated Calf Raises
2 sets of 6-10 reps
115x7-7

 

[MCFC]

@FourOneDeuxFitt This program looks a good bit like what I'm transitioning too. Where can I find out more info about the PHAT program bro?