Strive For Moreee

[FourOneDeuxFitt]

WEEK 3
POWER LOWER BODY




Smith Machine Squats
5 sets of 3-5 reps
315x3-3-3-3-3

Leg Press
2 sets of 6-10 reps
540x10
630x6

Leg Extensions
2 sets of 6-10 reps
190x10
210x8

SLDL
3 sets of 5-8 reps
245x8-8
275x5

Lying Leg Curls
3 sets of 6-10 reps
170x10
180x10
190x8

Standing Calf Raises
3 sets of 6-10 reps
200x10-8-6

Seated Calf Raises
2 sets of 6-10 reps
115x8-8

 

[FourOneDeuxFitt]

WEEK 3
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
185x10-8-7

INCLINE MACHINE PRESS
3 sets of 12-15
137.5x10
112.5x10
100x10

INCLINE DB FLY
2 sets of 15-20
30’s x20-17

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

HAMMER CURLS
2 sets of 12-15
20’s x15-15

SINGLE ARM CABLE CURLS
2 sets of 15-20
12.5x12/12
7.5x18/18

CAMBERED BAR SEATED TRICEP EXTENSIONS
3 sets of 8-12
90x12
100x8-6

ROPE EXTENSIONS
2 sets of 12-15
37.5x14-12

SINGLE ARM CABLE EXTENSIONS
2 sets of 15-20
7.5x17-15


Great workout. Was supposed to be back and shoulders but for some reason after my upper body power day my back was completely TRASHED. It’s still sore too which is crazy to me. It hasn’t been sore like this in idk how long.

Note to self: opt for the lighter weight and higher reps on hypertrophy days. I need to get myself out of the failure mindset. Focus more on movement and contractions.

 

[Btcowboy]

WEEK 3
CHEST & ARMS

Note to self: opt for the lighter weight and higher reps on hypertrophy days. I need to get myself out of the failure mindset. Focus more on movement and contractions.

Getting out of that mindset is tough at times.

 

[FourOneDeuxFitt]

Getting out of that mindset is tough at times.

Absolutely. But I know I NEED to do it and often times catch myself in the middle of my workout before I make the adjustment needed.

 

[The ole man]

WEEK 3
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
185x10-8-7

INCLINE MACHINE PRESS
3 sets of 12-15
137.5x10
112.5x10
100x10

INCLINE DB FLY
2 sets of 15-20
30’s x20-17

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

HAMMER CURLS
2 sets of 12-15
20’s x15-15

SINGLE ARM CABLE CURLS
2 sets of 15-20
12.5x12/12
7.5x18/18

CAMBERED BAR SEATED TRICEP EXTENSIONS
3 sets of 8-12
90x12
100x8-6

ROPE EXTENSIONS
2 sets of 12-15
37.5x14-12

SINGLE ARM CABLE EXTENSIONS
2 sets of 15-20
7.5x17-15


Great workout. Was supposed to be back and shoulders but for some reason after my upper body power day my back was completely TRASHED. It’s still sore too which is crazy to me. It hasn’t been sore like this in idk how long.

Note to self: opt for the lighter weight and higher reps on hypertrophy days. I need to get myself out of the failure mindset. Focus more on movement and contractions.

See I like what your doing here! Not just the splits, but more you using strength/power days and then mixing in some days of hypertrophy.
Do you set your macros differently on power days compared to hypertrophy?

 

[FourOneDeuxFitt]

See I like what your doing here! Not just the splits, but more you using strength/power days and then mixing in some days of hypertrophy.
Do you set your macros differently on power days compared to hypertrophy?

To be completely honest with you I don’t even know what they are right now. The only thing I do differently from training days is on off days really cut back on carbs. I know I’m roughly eating 3700-4000 cals a day. Only thing out of that number I really pay attention to is aiming to hit minimum 280g of protein a day.

 

[The ole man]

To be completely honest with you I don’t even know what they are right now. The only thing I do differently from training days is on off days really cut back on carbs. I know I’m roughly eating 3700-4000 cals a day. Only thing out of that number I really pay attention to is aiming to hit minimum 280g of protein a day.

I see. But you are kinda carb cycling between your training days and off days.
And I follow the same thought.
I read a couple books on diff diet strategies by Lyle McDonald. I figured everyone here followed 40/40/20 and talk of fad diets would be shamed lol.
So I hadn’t spoke much about it. But I seen a vet talking about how he gets all his carbs in right before and right after working out, and then sticks to lean protein and dietary fats.
And I just seem to look better when I restrict my carbs.

I think moving forward I’m gonna keep the gear to min, maybe a cycles or 2 a year of test, maybe stacked with dbol, or my whinny, but look more towards the hgh, and mk677. It’s a lil more expensive but probably more along the lines of what my goals are, for a 47 year old. I know dbol is a wet compound and isn’t really what you would think of when chasing lean gains, but the strength right off the first week got my whole body just ravished with that good body ache. I’m not for sure if I got pip or if my quad is tripled in size. So dbol prob found a home somewhere in my stacks. I’m ready for the start of the second week tomm. Up 5.8 pounds.

 

[The ole man]

To be completely honest with you I don’t even know what they are right now. The only thing I do differently from training days is on off days really cut back on carbs. I know I’m roughly eating 3700-4000 cals a day. Only thing out of that number I really pay attention to is aiming to hit minimum 280g of protein a day.

That’s a hell of a lot of protein. Damn what’s your weight?

 

[Btcowboy]

That’s a hell of a lot of protein. Damn what’s your weight?

I keep mine between 280 and 300 as well. My weights at 208 a couple weeks back. Slow cut right now so weight is slowly dropping but keep protein the same only playing with the carbs right now.

 

[FourOneDeuxFitt]

I see. But you are kinda carb cycling between your training days and off days.
And I follow the same thought.
I read a couple books on diff diet strategies by Lyle McDonald. I figured everyone here followed 40/40/20 and talk of fad diets would be shamed lol.
So I hadn’t spoke much about it. But I seen a vet talking about how he gets all his carbs in right before and right after working out, and then sticks to lean protein and dietary fats.
And I just seem to look better when I restrict my carbs.

I think moving forward I’m gonna keep the gear to min, maybe a cycles or 2 a year of test, maybe stacked with dbol, or my whinny, but look more towards the hgh, and mk677. It’s a lil more expensive but probably more along the lines of what my goals are, for a 47 year old. I know dbol is a wet compound and isn’t really what you would think of when chasing lean gains, but the strength right off the first week got my whole body just ravished with that good body ache. I’m not for sure if I got pip or if my quad is tripled in size. So dbol prob found a home somewhere in my stacks. I’m ready for the start of the second week tomm. Up 5.8 pounds.

Yeah I mean my mindset behind it is I’m not expending as much energy on off days. K make sure I eat enough to recover properly but I don’t push it like on training days. I need to restrict my carbs as well it plays a big role in body composition. At least for me. I just got done with a blast. I’m gonna take a good 6 months off and then probably do a short ester blast and not run them out so long anymore. 16+ weeks is just too much. I wanna experiment with short eaters and 8-10 week cycles.

 

[FourOneDeuxFitt]

WEEK 3
BACK/SHOULDERS



BARBELL ROWS
*speed sets*
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
(-80)x10-8

HS High Row
3 sets of 8-12 reps
180x12
230x8
180x10

Single Arm Cable Rows
2 sets of 12-15 reps
55x13/13
55x12/12

Rope Pullovers
2 sets of 15-20 reps
50x15-14

Shoulder Press
3 sets of 8-12 reps
100x12
125x10
150x7

Upright Rows
2 sets of 12-15 reps
80x15-12

Machine Side Laterals
3 sets of 12-20 reps
40x15-14-12

 

[FourOneDeuxFitt]

WEEK 3
LOWER BODY HYPERTROPHY



SMITH MACHINE SQUATS
8 sets of 3
225x3-3-3-3-3-3-3-3

FROG STANCE HACK SQUATS
3 sets of 8-12
270x12
320x12
360x8

LEG PRESS
2 sets of 12-15
540x12-9

LEG EXTENSIONS
2 sets of 15-20
125x15-15

ROMANIAN DEADLIFTS
3 sets of 8-12
170x12-12-10

LYING LEG CURL
2 sets of 12-15
12-10

STANDING LEG CURLS
2 sets of 15-20
30x15/15
30x15/15

DONKEY CALF RAISES
4 sets of 10-15
200x15-12
180x12
160x12

 

[FourOneDeuxFitt]

Okay guys so what I NEGLECTED to do last time I ran the PHAT Program was take proper deloads. This time around one will be taken every 3 weeks. Meaning today starts week 4 for me so it will be a deload week hitting top numbers for all rep ranges. Slowing down movements and only moving weight at about 70%. After this week I will rotate power movements and keep pushing for 3 more week and repeat.

I’ve also been taking an extra rest day each week and I can honestly notice the difference in the gym. It’s just extremely hard to do less and reap more benefits. Still stuck in the mindset I need to crush shit each workout and that’s just not the case. Yeah I go hard but I also have made it extremely hard for my body to fully recover properly. Even though I “felt good” I was still pushing too hard and trying to push a bit outta my league. It’s going to be a long cruise, lots of food, and focus on strength and growing. Cruise dose is 200mg I’d test cyp for 6 months but I’m probably gonna lower that down some as well.

 

[The ole man]

Okay guys so what I NEGLECTED to do last time I ran the PHAT Program was take proper deloads. This time around one will be taken every 3 weeks. Meaning today starts week 4 for me so it will be a deload week hitting top numbers for all rep ranges. Slowing down movements and only moving weight at about 70%. After this week I will rotate power movements and keep pushing for 3 more week and repeat.

I’ve also been taking an extra rest day each week and I can honestly notice the difference in the gym. It’s just extremely hard to do less and reap more benefits. Still stuck in the mindset I need to crush shit each workout and that’s just not the case. Yeah I go hard but I also have made it extremely hard for my body to fully recover properly. Even though I “felt good” I was still pushing too hard and trying to push a bit outta my league. It’s going to be a long cruise, lots of food, and focus on strength and growing. Cruise dose is 200mg I’d test cyp for 6 months but I’m probably gonna lower that down some as well.

Interesting observation.
I guess I need to read up on PHAT program. Deload =I’ve heard it mentioned a few times.
Afterwork I do some googling and reading.

 

[FourOneDeuxFitt]

Interesting observation.
I guess I need to read up on PHAT program. Deload =I’ve heard it mentioned a few times.
Afterwork I do some googling and reading.

I never realized how important they were until I did my own research and actually started implementing them.

 

[Btcowboy]

I never realized how important they were until I did my own research and actually started implementing them.

Agreed 100% I never had a deload until I did PHAT and man what a difference they make. A little bit of a mind fuck doing then but well worth it

 

[FourOneDeuxFitt]

WEEK 4
POWER UPPER BODY

***DELOAD***





Bent Over Barbell Rows
5 sets of 3-5 reps

LAST WEEK
205x5-5-5-5-5

DELOAD:
145x5-5-5-5-5

Pull Ups/Assisted or Weighted
4 sets of 6-10 reps
(-100)x10-10-10-8

Incline DB Press
5 sets of 3-5 reps

LAST WEEK
105’s x3-3-3
100’s x4-4

DELOAD:
75’s x5-5-5-5-5

Decline Barbell Press
4 sets of 6-10 reps
135x10-10-10-10

Atlantis Shoulder Press
3 sets of 6-10 reps
140x9-9-8

Cambered Bar Curls
3 sets of 6-10 reps
60x10-10-8

OH Rope Ext.
3 sets of 6-10 reps
42.5x10-10-10



Slow negatives. Explosive concentrics. Making every rep count during this workout. Felt great. Not a single set was taken to failure. This is all about 70% of normal working weights.

 

[The ole man]

I never realized how important they were until I did my own research and actually started implementing them.

So finally got to read up on deload.
I like it, and kinda do something like that already, but usually when my body days it’s had enough.
Hell about 3 months ago, I took a whole week off. I needed it. No deload tho more like I just didn’t lift st all. But a week of 50% sounds like a great idea.

 

[The ole man]

When you do the deload, you slow the eccentric to 4 secs, then 1 sec concentric rep and kinda follow TUT. ?

 

[The ole man]

So I’ve got that dbol gut going on. I’m thinking all my leafy green, broccoli, etc. isn’t doing me to good. I haven’t got my normal amount of fish in me this last 10 days either. But I’m bloated. Like the Macy day parade balloon!