Strive For Moreee

[FourOneDeuxFitt]

@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?

Google. If you google Layne Norton’s PHAT Program you can find the template for it. There’s a few different versions but honestly just get the general idea and keep in mind the exercise section is up to you. It encourages you rotate power movements every 3-4 weeks and deload every 3 weeks to help with recovery with the volume this program has. All the auxiliary exercises are up to you but I’d suggest picking ones to work on lagging areas

 

[FourOneDeuxFitt]

WEEK 2
BACK/SHOULDERS




BARBELL ROWS
8 sets of 3 reps (60sec rest periods)
145x3-3-3-3-3-3-3-3

Assisted Pull Ups
3 sets of 8-12 reps
(-70)x10-8-8

Chest Supported T Bar Row
3 sets of 8-12 reps
90x9-9-8

Single Arm Cable Rows
2 sets of 12-15 reps
55x12-12

Stretchers
2 sets of 15-20 reps
100x12
70x20

Seated Dumbbell Press
3 sets of 8-12 reps
60’s x9-9-8

Upright Rows
3 sets of 12-15 reps
80x14-13-10

Seated Dumbbell Side Laterals
3 sets of 12-20 reps
15’s x15
10’s x15-14+6 partials

 

[FourOneDeuxFitt]

WEEK 2
CHEST & ARMS HYPERTROPHY




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

DECLINE BARBELL PRESS
3 sets of 8-12
185x9-8-8

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

CABLE FLY
2 sets of 15-20
35x15
30x15

EZ BAR PREACHER CURLS
3 sets of 8-12
55x12-10-7

HAMMER CURLS
2 sets of 12-15
20’s x14-13

OH UNILATERAL CABLE CURLS
2 sets of 15-20
20-20

CAMBERED BAR SEATED TRICEP EXTENSIONS
3 sets of 8-12
80x12
90x10-8

TATE PRESS
2 sets of 12-15
30’s x12-12

SINGLE ARM CABLE EXTENSIONS
2 sets of 15-20
10x20-20

 

[The ole man]

What up brother? Figured I would come check out a few of your guys threads.
Been on this site for over a year, just now getting out and about.

I might start my own thread, who knows.
I almost feel like I don’t get on enough to start one.
Hell I waste enough time on sites that could be used in the gym if I was being totally honest
Anyway I’m subbed.

 

[FourOneDeuxFitt]

What up brother? Figured I would come check out a few of your guys threads.
Been on this site for over a year, just now getting out and about.

I might start my own thread, who knows.
I almost feel like I don’t get on enough to start one.
Hell I waste enough time on sites that could be used in the gym if I was being totally honest
Anyway I’m subbed.

Haha not too much man just trying to stay consistent. Honestly I use this log as a form of accountability for myself. I dunno how many people actually follow or look at it either way doesn’t matter to me. I use it so in the back of my head I’m like fuck I can’t skip today I have to update my log. May sound dumb but it helps me out a bit.

 

[The ole man]

Haha not too much man just trying to stay consistent. Honestly I use this log as a form of accountability for myself. I dunno how many people actually follow or look at it either way doesn’t matter to me. I use it so in the back of my head I’m like fuck I can’t skip today I have to update my log. May sound dumb but it helps me out a bit.

No it actually makes a lot of sense!
I can dig it.
Well I will follow along.
I actually enjoy reading ppls opinions of themselves, as it pertains to there workouts, diet, or gear.

I decided after some thought, that I’m gonna keep most of my gear in the safe, for down the road.
Actually decided to go with just a test and dbol stack.
Started my cycle today.
First time ever using dbol, went with 20 mg a day.
I got 20 mg dbol, so just split it in half.
Half at 9 am, other half at 3 pm.
Test at 300mg week.

Being an air head this morning, I actually pinned 1 ml (test E)which is 300. When I should of pinned .5 ml for 150.
Should I wait till next Sun to start at .5 or should I just carry on with my .5 Wed evening like my normal cycle?
Or does it even matter being my first pin of the cycle?

Have you run dbol?
How soon do you think a fella should start the adex?
On my first cycle of test and oral havoc, I made it about 20 days then my nips got pretty sensitive. I ran about .5 mg 2x a week for the rest of the cycle.

 

[FourOneDeuxFitt]

No it actually makes a lot of sense!
I can dig it.
Well I will follow along.
I actually enjoy reading ppls opinions of themselves, as it pertains to there workouts, diet, or gear.

I decided after some thought, that I’m gonna keep most of my gear in the safe, for down the road.
Actually decided to go with just a test and dbol stack.
Started my cycle today.
First time ever using dbol, went with 20 mg a day.
I got 20 mg dbol, so just split it in half.
Half at 9 am, other half at 3 pm.
Test at 300mg week.

Being an air head this morning, I actually pinned 1 ml (test E)which is 300. When I should of pinned .5 ml for 150.
Should I wait till next Sun to start at .5 or should I just carry on with my .5 Wed evening like my normal cycle?
Or does it even matter being my first pin of the cycle?

Have you run dbol?
How soon do you think a fella should start the adex?
On my first cycle of test and oral havoc, I made it about 20 days then my nips got pretty sensitive. I ran about .5 mg 2x a week for the rest of the cycle.

You could get away with one pin per week with the longer ester. Splitting it up like you originally said will keep your levels a bit more stable throughout the cycle so I would wait until next week and start splitting the dose into two pins. When I use an AI I don’t believe there’s really any set time to start. I start using them as soon as I see signs of high estrogen whether that be from water retention or sensitive nips. I do not have any experience with dbol sorry.

 

[The ole man]

You could get away with one pin per week with the longer ester. Splitting it up like you originally said will keep your levels a bit more stable throughout the cycle so I would wait until next week and start splitting the dose into two pins. When I use an AI I don’t believe there’s really any set time to start. I start using them as soon as I see signs of high estrogen whether that be from water retention or sensitive nips. I do not have any experience with dbol sorry.

Sounds good.
Dbol being an oral with a 1/2 life of like 3 to 5 hrs and it aromatizes, and had no idea what to expect compared to my long ester test.
But I will play it by ear.

 

[Worf]

No it actually makes a lot of sense!
I can dig it.
Well I will follow along.
I actually enjoy reading ppls opinions of themselves, as it pertains to there workouts, diet, or gear.

I decided after some thought, that I’m gonna keep most of my gear in the safe, for down the road.
Actually decided to go with just a test and dbol stack.
Started my cycle today.
First time ever using dbol, went with 20 mg a day.
I got 20 mg dbol, so just split it in half.
Half at 9 am, other half at 3 pm.
Test at 300mg week.

Being an air head this morning, I actually pinned 1 ml (test E)which is 300. When I should of pinned .5 ml for 150.
Should I wait till next Sun to start at .5 or should I just carry on with my .5 Wed evening like my normal cycle?
Or does it even matter being my first pin of the cycle?

Have you run dbol?
How soon do you think a fella should start the adex?
On my first cycle of test and oral havoc, I made it about 20 days then my nips got pretty sensitive. I ran about .5 mg 2x a week for the rest of the cycle.

You can just consider that first 300 mg a front load and go 150x2 per week here forward

 

[The ole man]

You can just consider that first 300 mg a front load and go 150x2 per week here forward

Much appreciated!
That was my thoughts too.
I actually had a feeling that it would work fine either way.

 

[FourOneDeuxFitt]

WEEK 3
POWER UPPER BODY




Bent Over Barbell Rows
5 sets of 3-5 reps

LAST WEEK
195x5-5-5-5-5

THIS WEEK
205x5-5-5-5-5

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

Incline DB Press
5 sets of 3-5 reps

LAST WEEK
105’s x3-3
100’s x4-4-4

THIS WEEK
105’s x3-3-3
100’s x4-4

Decline Barbell Press
4 sets of 6-10 reps
185x8-7-6-6

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

Cambered Bar Curls
3 sets of 6-10 reps
80x8-6-7

OH Rope Ext.
3 sets of 6-10 reps
57.5x8-7-8

 

[The ole man]

I know I’m loving this dbol and I’m only on day 4.

 

[FourOneDeuxFitt]

I know I’m loving this dbol and I’m only on day 4.

Never tried it. My good friend always had some bad issues with gyno flaring up when he uses it so that sort of strayed me away. I’m a big fan of Superdrol though.

 

[The ole man]

Never tried it. My good friend always had some bad issues with gyno flaring up when he uses it so that sort of strayed me away. I’m a big fan of Superdrol though.

I’m at work so I try to give my pros quickly.
The strength factor, I notice that I can keep my form better thru a lot of exercises.
The really cool one, is I’ve had some herniated discs back in 2011. On the right side I had some pain down my arm. Well I overcame that injury but I lost muscle control and that has caused me to be way stronger on the left side.
I believe that my body changed my neurological so that muscles around that injury wouldn’t fire as hard and made surrounding muscles take the load.
I’ve been able to feel it. It’s like my core on that right side just don’t fire the same.
Last night that changed, as I forced my self to keep the form on seated military presses in my squat rack.
I could feel like lil pin shocks in my muscle like a lil spasms. Normally I would get nervous and quit the set.
Last night I pushed it further.
I feel like the dbol gave me just enuf extra to push they sticking points. Helped me squeeze my core tighter allowing me to have more strength to push off my lats, and not lose any energy in the push part of the exercise.
That might be a rookie way of explaining it. All I know is last nights workout was one of the best I’ve had in awhile and my body is got that good sore all over.
Plus seems to make me feel good too!

 

[Morefyah]

Never tried it. My good friend always had some bad issues with gyno flaring up when he uses it so that sort of strayed me away. I’m a big fan of Superdrol though.

I thought the same thing about dbol.
It turned out to be the best side free feel good oral run I’ve ever had!! NO lethargy at all. No heartburn. No gyno flare and very little water retention. But that’s more diet dependent. I stacked it with 250 mg test and 700mg masteron. It gives a good look if your already lean.

 

[FourOneDeuxFitt]

@The ole man @Morefyah

Might have to give dbol a shot next blast. I’ve always been a fan of superdrol. The lethargy is a bit of a downside but the dry strength gains are well worth it in my opinion.

 

[The ole man]

@The ole man @Morefyah

Might have to give dbol a shot next blast. I’ve always been a fan of superdrol. The lethargy is a bit of a downside but the dry strength gains are well worth it in my opinion.

I used epistane 2x before. Got a lil lethargic on it at a higher dose, in the last week of 5 weeks.
And I just started this Sun, so it’s to early to give any thoughts on that. I was a little surprised how quick I was able to feel it tho! But I’ve primed myself for this day for the last 8 months.
I learned everything I could about dieting, and food. I’ve been eating fish, chicken, steak, and ground turkey religiously for the last 8 months.
I make all my meals right on Sun, and put them in meal containers so I can keep to the diet.
I think being on the keto diet for the last few months, and dropping down to high 12’s bfi, and then reintroducing carbs Sun, when I started this cycle, put me in a good spot. All workouts since then have been heavy, low reps, 2 sec on pos, 4 secs on the negative. It’s blown me up a little. However my only carbs so far have been steel cut oats, brown rice. I just had major dental work so chewing has been rough. I’m getting by on pulled chicken, and brown rice, and few protein shakes.

The only neg is I get acid reflux pretty bad. I get it with clen to, esp if I take a bigger dose.
I bought some Pepcid today. And I gave up coffee today. It is really hard on my stomach.

 

[The ole man]

I thought the same thing about dbol.
It turned out to be the best side free feel good oral run I’ve ever had!! NO lethargy at all. No heartburn. No gyno flare and very little water retention. But that’s more diet dependent. I stacked it with 250 mg test and 700mg masteron. It gives a good look if your already lean.

yep I’m stacking mine with 300 mg test.
I got some mast myself, but I put it in the safe, for down the road. I’m not ready. I finally understand what the vets mean, when they say it’s a waste, for newbies to run a lot gear. Shit you got learn to connect with the muscle, before you can build the muscle.

 

[MCFC]

yep I’m stacking mine with 300 mg test.
I got some mast myself, but I put it in the safe, for down the road. I’m not ready. I finally understand what the vets mean, when they say it’s a waste, for newbies to run a lot gear. Shit you got learn to connect with the muscle, before you can build the muscle.

"You gotta learn how to connect with the muscle before you build the muscle..." Well said brother. The crazy part about that is you can train for fucking years before you get that connection.

 

[The ole man]

"You gotta learn how to connect with the muscle before you build the muscle..." Well said brother. The crazy part about that is you can train for fucking years before you get that connection.

That is what I’ve found out. I trained a lot, that now seems was useless training. I believe that it stems from lack of core exercises, too fast of reps, and a lack of negatives. Most of us don’t get to work out with anyone else, so negatives can only be accomplished on a few movements. Such as weighted dips, pull-ups, etc.
When you get 47 and you have suffered 2 back injuries, you lose a lot of muscle memory. You learn to overcompensate, subconsciously. Now I got to teach my body to do the movement correctly. And that’s weight/speed/form critical.
I believe or hope that my training over the last months, and the strength kick from the dbol, and absolutely perfect form, will allow me to reconnect with and achieve that muscle memory again.
Yesterday and today’s workout was very productive. The one thing that I’ve worked on, is keeping my glutes tight and trying to squeeze my body from the shoulders blades to the glutes, when I do any movements that allow me too. I also have got better at squeezing the glutes when I deadlift.
So maybe the extra core power I’m talking about is a connection between the glutes, the lower back, and the bottom of the lats. Just trying to squeeze the body like it’s a piece of steel from the feet up to the shoulder blades, and then do my movements from that base.