The road to Gainz-Ville

[obey46]

5/2/13
WEEK 13 // LEGS & ABS//12-15 REPS

Squat
12 Reps 100
12 Reps 100
12 Reps 100
12 Reps 100

Front Squat
12 Reps 85
12 Reps 85
12 Reps 85

Leg Extension
15 Reps 40
15 Reps 40
15 Reps 40


Single leg ext
10 Reps 10
10 Reps 10
10 Reps 10

Leg Press
15 Reps 70
15 Reps 85
15 Reps 100

Lying Leg Curls
15 Reps 40
12 Reps 40
12 Reps 40
12 Reps 40

Hip Raise
26 Reps
15 Reps
30 Reps

Crunches
15 Reps
30 Reps
30 Reps

Plank
1 min Rep
1 min Rep
1 min Rep

22 mins on the Elliptical


​

PREWORKOUT//
1 Uncut
Hemavol
Creavar
1 Versa-1




INTRA//
Energize N'Gage
DAA


Thoughts:


Finally got in a full leg work after about 4-5 weeks. Hamstring feels better and cramps less each day. Can't wait to fully recover. Today's workout was light in weights just to ease back into the leg workouts.

 

[obey46]

5/5/13
WEEK 14 // CHEST,TRI'S & CALVES//9-11 REPS

BB Bench Press
11 Reps 145
10 Reps 145
6 Reps 145
9 Reps 135

Incline DB Press
9 Reps 60
6 Reps 60
9 Reps 50

Chest Flyes
9 Reps 35
9 Reps 35
9 Reps 35

Cable Crossover
11 Reps 70
9 Reps 70
9 Reps 70


Tricep Pulldown
11 Reps 50
11 Reps 50
11 Reps 50
11Reps 50

Close Grip DB Press
9 Reps 40
9 Reps 40
9 Reps 40

Skullcrushers
11 Reps 30
11 Reps 30
11 Reps 30

Leg Press Calf Raise
20 Reps 100
4 Reps 180
4 Reps 180

Pec Fly Machine
20 Reps 115
11 Reps 115
11 Reps 115

22 mins on the Elliptical


​

PREWORKOUT//
2 Uncut
4 NO Uptake
Creavar
1 Versa-1




INTRA//
Energize N'Gage
DAA


Thoughts:


Decent workout today. My arms tended to give up on the third set so I had to bump down to hit the set amount of reps. Incidentally, I've been off Drive for a week, but I hate using supplements as an excuse. I'll keep adding an extra day of arms this month and keep training tri's.


As far as the weights goes, I wanted to focus more on hitting the maximum reps than trying to beat the previous month's weights.



5/6/13
WEEK 14 // BACK,BI'S & ABS//9-11 REPS

Bent Over Row
10 Reps 135
10 Reps 135
10 Reps 135
10 Reps 135

Deadlift
9 Reps 135
9 Reps 135
9 Reps 135
9 Reps 135

Wide Pulldown - Behind Neck
9 Reps 130
9 Reps 130
9 Reps 130

Seated Cable Rows Weight
10 Reps 100
9 Reps 100
9 Reps 100

S. Arm Pulldown
11 Reps 45
9 Reps 45
10 Reps 45

BB Curl
10 Reps 55
9 Reps 55
8 Reps 55
7 Reps 55

Preacher Curl
11 Reps 30
11 Reps 30
11 Reps 30

DB Curl
11 Reps 20
9 Reps 20
9 Reps 20

Hanging Leg Raise
19 Reps
15 Reps
12 Reps

Weighted Crunch
19 Reps 25
19 Reps 25
15 Reps 25

DB Side Bend
20 Reps 35
20 Reps 25
20 Reps 25


​

PREWORKOUT//
2 Uncut
4 NO Uptake
Creavar
1 Versa-1


INTRA//
Energize N'Gage
DAA


Thoughts:


Had a good back day as it's much stronger than my chest. Wen't higher on BB rows and dropped a little weight on DL's. Hamstring started cramping so I took it easy on DL's. Like yesterday, I wanted to focus more on hitting the set amount of reps than beating the previous month's weight. Possibly do this for the rest of the program till I start PHAT at the end of the month.

 

[obey46]

5/8/13
WEEK 14 // SHOULDERS & CALVES//9-11 REPS

6 ways
10 Reps 10
11 Reps 10



OHP Weight
10 Reps 75
9 Reps 75
9 Reps 75
9 Reps 75

Arnold Press
9 Reps 45
8 Reps 45
8 Reps 45
5 Reps 45
8 Reps 30

BB Upright Row
11 Reps 50
11 Reps 50
11 Reps 50

1 Arm Cable Front Raise
9 Reps 20
9 Reps 20
9 Reps 20


Delt Machine
11 Reps 70
11 Reps 70
11 Reps 70


BB Shrug
11 Reps 150
11 Reps 150
11 Reps 150
11 Reps 150

Leg Press Calf Raise
20 Reps 115
20 Reps 115
20 Reps 115
20 Reps 115

Calf Press Machine
20 Reps 115
20 Reps 115
20 Reps 115
20 Reps 115

DL
5 Reps 145
5 Reps 165
3 Reps 175


20 mins on the Elliptical
​

PREWORKOUT//
J3D 1,3
Creavar
1 Versa-1


INTRA//




Thoughts:


Energy felt great today. Weights were a little bit light, but good enough to get a burn. Tanked on the 4th seft of Arnold presses so added an extra light set. Felt like adding a few DL's so tried them on the last workout. Energy was really good.

 

[obey46]

5/9/13
WEEK 14 // LEGS & ABS//9-11 REPS

Squat
9 Reps 135
9 Reps 135
9 Reps 135
9 Reps 135

Front Squat
9 Reps 100
9 Reps 100
9 Reps 100

Leg Extension
11 Reps 100
10 Reps 100
11 Reps 100

Incline Leg Press
11 Reps 167
11 Reps 167
11 Reps 167

Lying Leg Curls
11 Reps 45
11 Reps 45
11 Reps 45
11 Reps 45

Hanging Leg Raise
20 Reps
20 Reps
20 Reps

Ab Crunch Machine
20 Reps 80
20 Reps
20 Reps

Side Plank
1 min Rep
1 min Rep
1 min Rep


20 mins on the Elliptical (2mi)
​

PREWORKOUT//
2 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


Had to drop the ego and remember leg day is all about rehabbing the hamstring. Depth was low and felt a bit of struggle. Wanted to hit 11 reps, but hamstring was feeling tight. The last set of front squats was a bit half ass due to the fact that the first rep triggered the need to go to the bathroom. Everything else felt more of an endurance workout. Got back on the incline leg press and didn't lock out this time. Planks just destroyed me today.

 

[obey46]

5/11/13
WEEK 15 // CHEST,TRI'S & CALVES//6-8 REPS

BB Bench Press
6 Reps 160
6 Reps 160
5 Reps 160
5 Reps - Drop 135

Incline DB Press
7 Reps 65
5 Reps 65
5 Reps - Drop 45

Chest Flyes
8 Reps 40
8 Reps 40
8 Reps 40
8 Reps - Drop 30


Cable Crossover
8 Reps 80
6 Reps 100
8 Reps - Drop 60

Tricep Pulldown
8 Reps 60
8 Reps 60
8 Reps 60
8 Reps - Drop 30

Close Grip DB Pres
5 Reps 55
6 Reps 50
6 Reps - Drop 35

Skullcrushers
8 Reps 40
8 Reps 40
8 Reps 40
8 Reps 40


Leg Press Calf Raise
14 Reps 150
14 Reps 150
14 Reps 150
14 Reps - Drop 150

Calf Press Machine
14 Reps 145
14 Reps 145
14 Reps 145
14 Reps - Drop 145


Supine Chest Press Machine
8 Reps 190
5 Reps 190
10 Reps 100


20 mins on the Elliptical (2mi)
​

PREWORKOUT//
1 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


Ended up not doing an optional arm workout yesterday to get some rest. Figured I'd start the week early. Goal was try to hit atleast 6-8 reps. Wasn't too bummed that my bench was 10#'s lighter than the previous month's week 3 micro cycle. Overall workout was good. Added an extra set to a few of the workouts and another bench workout to get a little bit more pump.

 

[obey46]

5/13/13
WEEK 15 // BACK,BI'S & ABS//6-8 REPS

Bent Over
8 Reps 140
8 Reps 140
8 Reps 140
8 Reps 140

Deadlift
6 Reps 180
6 Reps 180
8 Reps 180
6 Reps 135

Wide Pulldown - Behind Neck
8 Reps 145
8 Reps 145
6 Reps - Dropset 115

Seated Cable Rows
6 Reps 130
5 Reps 130
5 Reps 115
5 - Dropset 85

S. Arm Pulldown
8 Reps 50
8 Reps 55
8 Reps 55


BB Curl
6 Reps 65
6 Reps 65
6 Reps 65
6 Reps - Dropset 40

Preacher Curl
8 Reps 40
8 Reps 40
8 Reps - Dropset 40

1 Arm Cable Curl
8 Reps 30
8 Reps 30
7 Reps - Dropset 20


Cable Crunch
14 Reps 50
10 Reps 50
10 Reps 50

DB Side Bend
14 Reps 50
14 Reps 50
14 Reps
​

PREWORKOUT//
1 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


Had a great back day. Got a little overzealous with DL's and wanted to go much higher. Felt good and light, but hamstring started to bother me when I got to abs. Felt strong and maxed out on some reps. Dropped the need for drop sets on a few workouts in order to do an extra full set. Overall was happy, but I think I'm going to take legs easy this week.

 

[obey46]

5/14/13
WEEK 15 // SHOULDERS & CALVES//6-8 REPS

OHP
6 97.5
6 97.5
6 97.5
8 50

Arnold Press
6 Reps 50
6 Reps 50
6 Reps 50
8 Reps - Dropset 30


BB Upright Row
8 Reps 65
8 Reps 65
8 Reps - Dropset 45

DB Front Raise
8 Reps 20
8 Reps 20
8 Reps 10

Delt Machine
8 Reps 85
8 Reps 100
7 Reps 100

BB Shrug
8 Reps 165
8 Reps 165
8 Reps 165
8 Reps 165

Leg Press Calf Raise
14 Reps 145
14 Reps 145
14 Reps 145
14 Reps 145

Calf Press Machine
14 Reps 145
14 Reps 145
14 Reps 145
14 Reps 145


20 mins Elliptical
​

PREWORKOUT//
1 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


I dun goofed on OHP's. Forgot to add the other 2.5 weight on the other side. I was wondering why my right side felt stronger. Overall short and simple workout that had me sweating crazy.

 

[obey46]

5/16/13
WEEK 15 // LEGS & ABS//6-8 REPS

Squat
8 Reps 150
8 Reps 150
8 Reps 150
6 Reps - Dropset 135

Front Squat
6 Reps 120
3, 3 Reps 120
8 Reps - Dropset 95

Leg Extension
8 Reps 115
8 Reps 115
8 Reps - Dropset 55

Leg Press
8 Reps 130
8 Reps 130
8 Reps - Dropset 100

Lying Leg Curls
8 Reps 55
8 Reps 55
8 Reps 55
8 Reps - Dropset 35

Hip Raise
14 Reps
14 Reps
14 Reps

Weighted Crunch
14 Reps 25
14 Reps 25
14 Reps 25

Cable Twist
14 Reps 27.5
14 Reps 27.5
14 Reps 27.5


20 mins Elliptical
​

PREWORKOUT//
2 Uncut
Creavar
1 Versa-1


INTRA//




Thoughts:


The leg workout was a little too easy. If my hamstring is feeling better next week, I'll shoot to match my PR's.

 

[obey46]

5/20/13
WEEK 16 // CHEST,TRI'S & CALVES//3-5 REPS

BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175
1 Reps 180
5 Reps 135


Incline DB Press
3 Reps 70
5 Reps 70
5 Reps 70
5 Reps - Drop 45


Chest Flyes
5 Reps 45
5 Reps 45
5 Reps - Drop 25

Cable Crossover
5 Reps 120
5 Reps 120
5 Reps drop 60

Tricep Pulldown
3 Reps 75
3 Reps 75
3 Reps 75
5 Reps - Drop 40

Close Grip BB Pres
5 Reps 110
5 Reps 130
5 Reps 150

Skullcrushers
5 Reps 60
5 Reps 60
5 Reps 20

Leg Press Calf Raise
14 Reps 200
14 Reps 200
14 Reps 200

Calf Press Machine
14 Reps 200
14 Reps 200
14 Reps 200


​

PREWORKOUT//
2 Uncut
4 DRIVE
3 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


I think I had a pretty good day. Ended up doing an Arms workout on Friday and spent the weekend resting. As I'm nearing the end of this program, I'm pretty surprised at some of the strength maintained while being on a cut for the last 5 months. Sitting at sub 150lbs and 10% BF. Only a few pounds to lose then go for a year long lean bulk.


Basically got a good sense of what weights to use on PHAT next week.

 

[obey46]

5/23/13
WEEK 16 // SHOULDERS,CALVES//3-5 REPS

OHP
3 Reps 105
3 Reps 110
2 Reps 110


Shoulder Press
5 Reps 65
5 Reps 65
5 Reps 70
5 Reps - Dropset 45


BB Upright Row
3 Reps 70
3 Reps 80
5 Reps 80

1 Arm Cable Front Raise
5 Reps 30
5 Reps 30
5 Reps - Dropset 30


Delt Machine
5 Reps 115
5 Reps 115
5 Reps - Dropset 70


BB Shrug
8 Reps 215
8 Reps 215
8 Reps 215
8 Reps 135

Leg Press Calf Raise
9 Reps 200
20 Reps 200
20 Reps 200
20 Reps 200

Calf Press Machine
9 Reps 190
9 Reps 190
9 Reps 190
9 Reps 190

6 ways
10 Reps 5
10 Reps 5



​

PREWORKOUT//
1 Fat Free
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Solid workout today. OHP still feels a bit weak. There's a little strain around my lower right back. Might try seated OHP's next time. 65's felt light so wanted to try 70's and crushed it. Just about a month ago I barely could push them up. Looking to finish strong on tomorrow's leg workout.

 

[obey46]

5/23/13
WEEK 16 // LEGS//3-5 REPS

Squat
3 Reps 185
3 Reps 185
3 Reps 185
5 Reps - Dropset 135


Front Squat
3 Reps 135
3 Reps 135
3 Reps 135

Leg Extension
5 Reps 130
5 Reps 130
5 Reps - Dropset 85

Leg Press
5 Reps 257
5 Reps 257
5 Reps - Dropset 257

Lying Leg Curls
5 Reps 80
5 Reps 80
5 Reps 80
5 Reps - Dropset 50

Hip Raise
9 Reps 15
9 Reps 15
9 Reps 15

Ab Crunch Machine
9 Reps 100
9 Reps 100
9 Reps 100

Plank
75 sec Rep
75 sec Rep
75 sec Rep


​

PREWORKOUT//
1 Fat Free
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Decent leg day. I warmed up ATG on squats and hit a block at 185. Decided to just do working sets at parallel. Looking forward into starting PHAT next week. Definitely have a few things to strengthen up.

 

[obey46]

5/27/13
PHAT WEEK 1 // POWER UPPER//

BB Bent Over Row
5 Reps 150
5 Reps 150
5 Reps 150

Weighted Pullups
7 Reps 25
7 Reps 25

Rack Chins
10 Reps
10 Reps

BB Bench Press
5 Reps 170
3 Reps 170
3 Reps 170

Incline DB Press
5 Reps 70
5 Reps 70
5 Reps 70

DB Shoulder Press
7 Reps 60
6 Reps 60
5 Reps 60

BB Curl
8 Reps 60
8 Reps 60
8 Reps 60

SkullCrushers
8 Reps 60
8 Reps 60
6 Reps 60

DB Side Bends
20 Reps 40
20 Reps 40
20 Reps 40

Hip Raises
20 Reps
20 Reps
20 Reps

Ab Machine
20 Reps 70
20 Reps 70
20 Reps 70



​

PREWORKOUT//
2 UNCUT
2 PRE/2 POST DRIVE
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Pretty good first day of PHAT. The weights felt a bit light,but may stick with it for another week before bumping. Shoulder presses were a bit awkward since I was using a different bench. Energy was good throughout the workout, but now I'm feeling a bit taxed. Tomorrow is Power Lower.

 

[obey46]

5/28/13
PHAT// WEEK 1 // POWER LOWER//

Squats
3 Reps 175
3 Reps 175
3 Reps 175

Sets felt light. Wen't 5# lower than last week to hit ATG. Ended up going below parrallel.


Front Squats
3 Reps 135
6 Reps 135
3 Reps 135


Goofed. Supposed to hit 2 sets for 6-8. Snatch grip felt a lot better with wrist wraps. Went ATG and will probably bump up next time.


SLDL
7 Reps 175
7 Reps 175
5 Reps 175


Calluses bothered me on the last set. Will start using gloves or more chalk. Worked out my back pretty good though.


Leg Extension
6 Reps 150
6 Reps 150

Leg Curl
6 Reps 90
6 Reps 90
6 Reps 90

Leg Press Calf Raise
10 Reps 265
10 Reps 265
10 Reps 265
10 Reps 265

Calf Raise
10 Reps 250
10 Reps 250
10 Reps 250
10 Reps 295

Lying DB Pullover
12 Reps 30
12 Reps 30
12 Reps 30

Time at the gym was fairly quick, so added this workout to work my serratus anterior more.
​

PREWORKOUT//
2 FAT FREE
3 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Almost felt like not doing this today. Whole body was sore and so was my legs from cardio. The weights overall were decent, but good enough to not affect my recovering hamstring. I'm still trying to strengthen my legs after not doing legs for a whole month in April, but getting better each week. Think I'll have a refeed on my days off. Day 2 of PHAT and I'm already spent. I'm pretty sure it's partially due to low carbs.

 

[obey46]

5/30/13
PHAT// WEEK 1 // BACK,SHOULDERS + ABS//

Bent Over Rows
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135


Could have went lighter for more speed, but this weight was good enough.

Rack Chins
12 Reps w/ Fat Gripz
12 Reps
12 Reps w/ Fat Gripz


Decided to use Fat Gripz on hypertrophy days. Just still figuring out where. It made Rack Chins pretty tough. Worked out my forearms and back.

BB Shrug
12 215
12 215
12 215


Reps were good here. Used some leather batting gloves I found which were nice and thin, but still kept my grip tight.


Seated Cable Row
12 Reps 120
12 Reps 120
12 Reps 120

DB Rows
12 Reps 60
12 Reps 60
12 Reps 60

Had gone lighter than planned since I pulled my right lat slightly. Ended up foam rolling in-between sets which made it better.


CG Pulldowns
18 Reps 100
13 Reps 100

Wanted to hit 20 reps, but it just burned. Might go lighter next week. Got a really good pump though.


Upright Rows
13 Reps 50
13 Reps 50
13 Reps 50


I was pretty amazed at the NO Uptake at this point. It's been awhile since I've done back/shoulders. My forearms/biceps were so pumped from the pulldowns that I could not bring the bar up to my chin. Had planned to do DB Presses first, but the seats were taken.


DB Shoulder Press
12 Reps 45
12 Reps 45
12 Reps 45

Lateral Raises
20 Reps 10
15 Reps 10

DB Side Bends
20 Reps 40
20 Reps 40
20 Reps 40

Ab Crunch Machine
20 Reps 70
20 Reps 70
20 Reps

Wood Chopper
20 Reps 30
20 Reps 30
20 Reps 30


​

PREWORKOUT//
2 FAT FREE
5 NO UPTAKE




INTRA//
Creavar
COMPETE


Thoughts:


Pretty taxing workout. I added BB Shrugs and ab workouts to this program. I might just add these on a separate day. Had to rush to downtown afterwards for a graduation ceremony and I was just famished and spent. I do plan on lean bulking soon as I'm near 9% BF so hopefully I have enough energy for this program. That and I might actually start using a pwo instead of a fat burner.

 

[obey46]

5/31/13
PHAT// WEEK 1 // LOWER BODY//

Deadlifts
12 Reps 170
12 Reps 170
6 Reps 170
6 Reps 170


Grip was good for these high reps. Went higher than I had planned to, but since it was the first workout I'd go higher. Was almost tanked by the 3rd set so I broke it up into 2 sets. I'm assuming the 5ft bar weighs around 30-35#'s so I counted it as 30#'s.



Squats
3 Reps 110
3 Reps 130
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150


Rack was taken and had planned to do this first. Ended up going on the smith machine. Didn't know what to expect since my lower back was already tired. Hamstring was bothering me so I was foam rolling in between sets. Couldn't believe how much sweat was pouring.

Front Squat
8 Reps 110
8 Reps 110
8 Reps 110


Decent set. Used the smith machine still. Definitely sticking with barbell work at home. Didn't realize school is over so now there's kids all hours in the gym.

Leg Press
12 Reps 257
10 Reps 257
12 Rep 212


By this point I was hating leg day. Dropped down on the third set to get in more reps.

Leg Curls
15 Reps 40
15 Reps 40

Seated Leg Curls
20 Reps 40
20 Reps 45

Leg Press Calf Raise
15 Reps 205
15 Reps 205
15 Reps 205
15 Reps 205

Calf Raise
20 Reps 295
20 Reps 295
20 Reps 295

S. Arm PullDown
20 Reps 40
20 Reps 40
15 Reps 40

Definitely considering in adding an extra day for auxiliary workouts.


​

PREWORKOUT//
2 Uncut
3 NO UPTAKE


INTRA//
Creavar
COMPETE


Thoughts:


Woke up early enough that I decided to just go straight to the gym. Typically I do barbell work at home since I hate waiting or doing workouts out of order. Plus I know exactly how much a 7ft oly bar weighs. 2 Uncut's had me sweating hard. Said F it with cardio. Upping my calories for this workout and there's no need for me to go on low carb. Sitting at 146 and feeling stronger so I'm thinking of bumping up soon. Hamstrings still need to strengthen up more.

 

[obey46]

6/1/13
PHAT// WEEK 1 //CHEST & ARMS//

BB Press
3 Reps 145
3 Reps 145
3 Reps 145
3 Reps 145
3 Reps 145
3 Reps 145

Incline BB Press
12 Reps 100
12 Reps 100
8 Reps 100

Hammer Str Press
12 Reps 150
12 Reps 150
11 Reps 150

Cable Flyes
15 Reps 60
15 Reps 60
15 Reps 60

Spider Curls (BB)
20 Reps 30
20 Reps 30

Tri Ext
12 Reps 40
12 Reps 40
12 Reps 40

Cable Kickbacks
20 Reps 7.5
20 Reps 7.5

Crunches
20 Reps
20 Reps
20 Reps

Hip Raises
20 Reps
20 Reps
20 Reps

Plank
60 secs
60 secs
60 secs


​

PREWORKOUT//
Neurosurge
5 NO UPTAKE


INTRA//
COMPETE


Thoughts:


Ended week 1 pretty good. Weights were just about right. Felt a little nauseous from my PWO + NO Uptake. Guessing I had too much nitrates with no food. Felt better soon as I had a post workout snack. Thoughts about this program is that it's fairly taxing. Felt much better energy wise, but I could tell my body isn't fully recovered. So I'm thinking of resting an extra day then continuing power days. Workout days will be different but seeing how this goes.

 

[obey46]

6/2/13
HIKING

​

Thoughts:


Spent the "rest day" hiking 5 miles. Did not know there was a waterfall around the area so decided to check it out. Wanted to dip in, but there was a rattle snake swimming. Found out they don't strike in the water because they can't coil. According to my app, we went down/up about 1k ft.

 

[obey46]

6/4/13
PHAT WEEK 2 // POWER UPPER//

BB Bent Over Row
5 Reps 150
5 Reps 150
5 Reps 150


Easy set. Think I'll bump up weight that I can work my way up to 5 reps.

Weighted Pullups
8 Reps 25
8 Reps 25


Up 2 reps, but a little bit lighter in BW. Will work my way up to 10 reps before bumping.
Rack Chins
10 Reps
10 Reps

BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175
1 Rep 180
1 Rep 190(PR)


Bumped up 5#'s for the working set. Reps felt clean so I decided to see what my max rep would be. Was struggling a little bit with 190, but I was able to lock it.

Incline DB Press
3 Reps 75
5 Reps 70
5 Reps 70


Incline DB's are just awkward for me to get the DB's up. The bench is a bit higher so my foot leverage is on the pegs and not on the floor. Didn't like that I was struggling to get the 75's up and used too much shoulders. Dropped down. Thinking of just doing Incline BB's.

DB Shoulder Press
8 Reps 60
6 Reps 60
5 Reps 60


Up 2 reps on the first set. Shoulders were tanked after the DB Presses.

BB Curl
10 Reps 60
10 Reps 60
10 Reps 60


Up reps all around. Will probably bump it up to 75's or 80's.


SkullCrushers
10 Reps 60
9 Reps 60
8 Reps 60

DB Side Bends
20 Reps 40
20 Reps 40
20 Reps 40

Decline Crunch
20 Reps
20 Reps
20 Reps




​

PREWORKOUT//
2 UNCUT
5 NO UPTAKE


INTRA//
COMPETE


Thoughts:


Overall a pretty good workout. I felt well rested taking another day off. Just started using Applied Nutriceuticals IGF-2 for the extra recovery and seeing if it helps on back to back hypertrophy days.

 

[obey46]

6/5/13
PHAT WEEK 2 // POWER LOWER//

Squats
5 Reps 175
5 Reps 175
5 Reps 175


Went up to 5 reps clean so bumping it up next week. Tried a rep of 225 to see what to go up next week. Form didn't feel right and felt a little heavy. Not surprised since I haven't gone over 200 in almost 2 months. Just gotta work my way back to 300#'s.


Front Squats
6 Reps 135
6 Reps 135


Added a rep to both sets. Will work my way up to 8 next week.

SLDL
5 Reps 200
8 Reps 190
8 Reps 190


Form felt a little funky on the first set. Back was a little rounded so I dropped down. Need to go lower on these as I'm feeling it more on my lower back than my hamstrings. Flexibility sucks so will start stretching hamstrings more.


Leg Extension
7 Reps 150
7 Reps 150

Leg Curl
7 Reps 90
7 Reps 80
7 Reps 80


The heel pad notch was off after the first set so it bent my shins slightly forward and stretched the hamstrings a bit too much. Didn't want to push it so I dropped down and fixed the heel pad notch to a better setting.

Leg Press Calf Raise
10 Reps 270
10 Reps 305
10 Reps 305

Calf Raise
10 Reps 265
10 Reps 265
10 Reps 265
10 Reps 265

20 mins Elliptical
4 min warmup
6-7 Rounds of 2min HIIT w/ 1 min LISS




​

PREWORKOUT//
1 UNCUT
1 FAT FREE


INTRA//
COMPETE


Thoughts:


Decent workout. Just going to spend the next couple weeks working to where I left off.

 

[obey46]

Been lazy to update.


Hypertrophy days went pretty well. I felt stronger than last week as I added more reps to hit the maximum reps. Some exercises I increased weight and hit the maximum. For hypertrophy day's I'm thinking I won't bump up weight so much often(on hypertrophy days). Last year I normally repped out at the 7-10 range then bump right after hitting 10. Doing this built more strength for me than muscle mass. Slightly lighter weights w/ higher volume is still yielding DOMs as long as my MMC is good.


Recovery has been good though I'm still going to add an extra day post hypertrophy days. Overall feel pretty good ending Week 2 of PHAT.

 

[obey46]

6/11/13
PHAT WEEK 3 // POWER UPPER//

BB Bent Over Row
5 Reps 160
5 Reps 160
5 Reps 160

Weighted Pullups
6 Reps 35
5 Reps 35

BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175

Incline DB Press
5 Reps 70
5 Reps 70
5 Reps 70

DB Shoulder Press
8 Reps 60
8 Preps 60
7 Reps 60

BB Curl
10 Reps 60
10 Reps 60
10 Reps 60

SkullCrushers
10 Reps 60
8 Reps 60
8 Reps 60




​

PREWORKOUT//
2 UNCUT




INTRA//
AMINOLAST


Thoughts:


Good workout today. Felt decently rested. My chest wasn't fully recovered from Sunday's workout so reps felt really heavy. Couldn't get an extra day of rest since I have things conflicting my workouts this week. Overall it wasn't bad as I went up on reps all around.

 

[obey46]

6/12/13
PHAT WEEK 3 // POWER LOWER//

Squats
WU
8 Reps Bar
5 Reps 135
3 Reps 155


Working Set
1 Reps 200
3 Reps 185
3 Reps 185
3 Reps 185


Form was good and got below parallel. When I did 200, I just stalled on the 2nd rep. Legs are not as strong as they used to be prior to my hamstring strain.

DL's
8 Reps Bar (SLDL)
3 Reps 135
1 Rep 215
1 Rep 235
3 Rep 255
3 Rep 255

255 for reps felt clean. I remember 235 felt heavy last month while recovering. Used straps, but didn't really need them.


​

PREWORKOUT//
1 UNCUT
1 FAT FREE


INTRA//
AMINOLAST


Thoughts:


Slashed this workout to just Squats and Deadlifts. Decent workout overall as I found my range to work on.

 

[obey46]

6/14/13 - Back/Shoulders



Bent Over Rows Weight
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 120
12 Reps 120
12 Reps 120

DB Rows Weight
12-15 Reps 60
12 Reps 60
12 Reps 60

CG Pulldowns
20 Reps 100
15 Reps 100

DB Shoulder Press Weight
8-12 Reps 45
8-12 Reps 45
8-12 Reps 45

Upright Rows Weight
12-15 Reps 60
10 Reps 60
10 Reps 60

Lateral Raises
20 Reps 10
15 Reps

DB Side Bends Weight
20 Reps 40
20 Reps 40
20 Reps 40

Ab Crunch
30 Reps 70
30 Reps 70
30 Reps 70

BB Shrug Weight
12 Reps 215
12 Reps 215
12 Reps 215



6/15/13 - Lower Body



Squats Weight
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150
3 Reps 150

Front Squat Weight
12 Reps 110
12 Reps 110


SLDL Weight
12 Reps 170
12 Reps 170

Leg Press Weight
15 Reps 257
13 Reps 257
13 Reps 257

Leg Curls
15 Reps 50
15 Reps 50

Lying Leg Curls Weight
20 Reps 45
20 Reps 45

Leg Press Calf Raise Weight
15 Reps 250
15 Reps 250
15 Reps 250
15 Reps 250

Calf Raise Weight
20 Reps 305
20 Reps 305
20 Reps 305



6/16/13 - Chest/Arms



BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145

Incline DB Press Weight
12 Reps 100
12 Reps 100
12 Reps 100

Hammer Str Press Weight
15 Reps 150
15 Reps 150
13 Reps 150

Cable Flyes Weight
20 Reps 60
20 Reps 60
20 Reps 60

BB Curls
20 Reps 30


21's
21 Reps 30
21 Reps 30


Tri Ext Weight
12 Reps
12 Reps
12 Reps

Cable Kickbacks Weight
15-20 Reps
15-20 Reps

Crunches Weight
20 Reps 10
20 Reps 10
20 Reps 10

Cable Wood Chopper
20 Reps 15
20 Reps 15
20 Reps 15

S. Arm Pulldown
20 Reps 30
20 Reps 30
20 Reps 30



Thoughts:


Been a little bit busy to update hypertrophy workouts. Will get on the ball next week. Weight's were good to get some good resistance. On hypertrophy days I'll bump up every couple of weeks. I ended up cutting some sets off of Lower Body. Doing this made it a bit easier and less taxing. Have been liking Chest days and think I can go heavier.


Hit 9% BF and I'll be maintaining for a few weeks. Definitely liking PHAT, but I bet it'll be much better with eating more calories.

 

[obey46]

6/19/13
WEEK 4 PHAT// POWER UPPER//


BB Bent Over Row
5 Reps 170
5 Reps 170
5 Reps 170


Up 10# from last week. Repped it nice and slow.

BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175


Wanted to push to 5, but felt fairly heavy. Repped it slow.


Weighted Pullups
8 Reps 35
6 Reps 35

Incline DB Press
5 Reps 70
5 Reps 75
5 Reps 75


Felt strong here on 70's so I bumped up. Definitely bumping up to 75's.

DB Shoulder Press
8 Reps 60
8 Reps 60
6 Reps 60


Up a rep on the last set. Used a bench than a chair so it was a bit different.

BB Curl
10 Reps 60
10 Reps 60
10 Reps 60


Capped out on 10 reps. Another day like this and I'll bump up to 70-75's.


SkullCrushers
10 Reps 60
10 Reps 60
8 Reps 60


PREWORKOUT//
2 Uncut
1g Alcar


INTRA//
Compete


Thoughts:


Workout was pretty good. Two days off and eating at higher calories helped me recover. Rearrange my workouts so I can get back to the M,T,Th,F,Sat schedule again. So doing Chest hypertrohpy,Back/shoulders then Legs this week. I can take 1 full day off and still have atleast 2-3 days recovery on my chest/back.

 

[obey46]

6/22/13
WEEK 4 PHAT// CHEST,ARMS & ABS


WU
DB Presses 25x12x2
Push Ups 10x2


BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145

Incline DB Press Weight
10 Reps 115
7 Reps 115
8 Reps 115

Hammer Str Press Weight
15 Reps 150
15 Reps 150
10 Reps 150
5 Reps 150

Cable Flyes Weight
20 Reps 60
20 Reps 60
20 Reps 60

21's
21 Reps 40
21 Reps 40
14 Reps 40

Tricep Dips Weight
12 Reps
12 Reps
12 Reps

Cable Kickbacks Weight
20 Reps 15
15 Reps 15


Crunches Weight
30 Reps 70
30 Reps 70
30 Reps 70


PREWORKOUT//
Cardio Igniter
1g Alcar
500mg ArA


INTRA//
Aminolast


Thoughts:


Had an alright workout. Bumped up incline bench and fatigued on the second set. Still a good weight to work on the next 3-4 weeks. Not sure if it's a coincidence, but my elbows started to ache a little. Not sure if it was the ArA acting already or not. Had some good pumps though.

 

[obey46]

6/23/13
WEEK 4 PHAT// BACK & SHOULDERS


Bent Over Rows Weight
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

Rack Chins Weight
12 Reps
12 Reps
12 Reps

BB Shrugs Weight
12 Reps 205
12 Reps 205
12 Reps 205


Goofed on my math. Been doing 205 on shrugs and NOT 215.

Seated Cable Row Weight
12 Reps 120
12 Reps 120
12 Reps 120

DB Rows Weight
15 Reps 60
13 Reps 60
15 Reps 60


Big difference than last week. Manged to add 2-3 reps on all sets which maxes out.

CG Pulldowns
20 Reps 100
15 Reps 100

DB Shoulder Press Weight
12 Reps 45
12 Reps 45
12 Reps 45

Upright Rows Weight
15 Reps 50
15 Reps 50
12 Reps 50


Dropped down to 50 to max out on reps.

Lateral Raises
20 Reps 10
20 Reps 10


PREWORKOUT//
Cardio Igniter
1 Drive
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Muscles felt sore and tense from the ArA. Still thought I had a good workout. I haven't felt pumped throughout the day and I like it. Other than experience some minor joint aches, ArA is going fine so far.

 

[obey46]

6/24/13
WEEK 4 PHAT// LOWER BODY


Squats Weight
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150


Maxed out reps this time around. Legs felt stronger.

Front Squat Weight
12 Reps 110
12 Reps 110

SLDL Weight
12 Reps 170
6 Reps 170


Not sure what happened, but my back just gave out on the 2nd set.

Leg Press Weight
15 Reps 257
12 Reps 257
12 Reps 257

Leg Curls
15 Reps 50
15 Reps 50

Lying Leg Curls Weight
20 Reps 45
20 Reps 45

Leg Press Calf Raise Weight
20 Reps 257
20 Reps 257
20 Reps 257
20 Reps 257

Calf Raise Weight
20 Reps 305
20 Reps 305
20 Reps 305

Lateral Raises
20 Reps 10
20 Reps 10


PREWORKOUT//
Cardio Igniter
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Not sure if the ArA is to blame for my lower back giving out. This leg day felt a little bit different as it burned much sooner. Anyway week 4 is done and slowly bumping up my calories.

 

[obey46]

6/24/13
WEEK 5 PHAT//UPPER POWER


BB Bent Over Row Weight
5 Reps 175
5 Reps 180
5 Reps 180


Bumped up to 175 and 180. Think my max could be 190-200.

Weighted Pullups Weight
8 Reps 35
5 Reps 35

Rack Chins Weight
10 Reps
10 Reps

BB Bench Press Weight
3 Reps 175
3 Reps 175
3 Reps 175

Struggled on hitting 4 reps, but grip was wider and the bar was a bit lower. Don't mind not adding reps if I'll keep practicing on better form.

Incline DB Press Weight
5 Reps 75
5 Reps 75
5 Reps 75


Felt strong here. I might just move onto Incline BB's for power days.

DB Shoulder Press Weight
5 Reps 65
5 Reps 65
3 Reps 65


Bumped up to 65 and wanted to hit 3-5 reps.

BB Curl Weight
8 Reps 65
8 Reps 65
6 Reps 65

SkullCrushers Weight
10 Reps 65
10 Reps 65
8 Reps 60

Shrug Machine Weight
20 Reps 126
20 Reps 126
20 Reps 126


Russian Twist Weight
60 Reps 10
60 Reps 10

Hip Raises
30 Reps
30 Reps


PREWORKOUT//
2 Uncut
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Pretty good workout. Had about a day of rest instead of 2. Rearranging workouts helped out w/ that. Definitely would like to add more reps on BP, but I'll take working on better form any day. Had put a plastic box on my chest which is about an inch in height. Made sure I'd hit it or atleast come very close.

 

[obey46]

6/24/13
WEEK 5 PHAT//LOWER POWER


Squats Weight
5 Reps Bar
5 Reps Bar
5 Reps 135
2 Reps 185
1 Rep 200
1 Rep 200
1 Rep 200
1 Rep 200
1 Rep 205


Tried multiple singles for today. Legs feel better and got just below parrallel. Might work on adding more reps to this next week.

Front Squats Weight
3 Reps 135
3 Reps 135
2 Reps 155


Haven't done this in awhile. Reps were good at ATG. Left knee popped a little from being dry from the ArA, but didn't bother much.


DL Weight
5 Reps 135
3 Reps 155
1 Rep 205
1 Rep 205
3 Rep 255
2 Rep 255
5 Rep 205


Down a rep on the second set of 255, but my form was much better than last week. Back kind of gave out, so focused on strengthening my back more with reps on 205.

DB Calf Raise
20 Reps 50
20 Reps 50
20 Reps 50


Need to find some calf raises to do at home or just do these on Upper Power at the gym.


PREWORKOUT//
White Flood Reborn sample
1g Alcar
1g ArA


INTRA//
Aminolast




Thoughts:


Overall decent workout. Wasn't sure I'd be doing this workout as my joints were aching bad last night. Legs are getting stronger. Just going to ease my way back to 300. Might add Front squats again. Granted the weights are lighter, I tend to go deeper than high bar squats. As for deadlifts goes, I need to strengthen my back more as it gives out before my grip.

 

[obey46]

7/1/13
WEEK 5 PHAT//LOWER BODY


Squats Weight
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150
5 Reps 150

Front Squat Weight
10 Reps 120
10 Reps 120

Deadlifts Weight
3 Reps 135
1 Reps 205
1 Reps 175
5 Reps 155
5 Reps 155
6 reps 155 SLDL

Lower back was acting up again for hypertrophy days. Not sure whats going on, but starting to believe it's the ArA causing slight aches on my spine rather than my lower back feeling taxed.

Leg Press Weight
12 Reps 302
11 Reps 302
7 Rep 302


Bumped up a plate.

Leg Curls
15 Reps 70
15 Reps 70


Bumped up 30#'s. 40's were too light

Seated Leg Curls Weight
20 Reps 50
20 Reps 50


Bumped up 5#'s, but can bump up more next week.

Leg Press Calf Raise Weight
20 Reps 250
20 Reps 250
20 Reps 250
20 Reps 250

Calf Raise Weight
20 Reps 295
20 Reps 295
20 Reps 295


PREWORKOUT//
2 Uncut
1g Alcar
1g ArA


INTRA//
Compete




Thoughts:


Decent leg day. Squats were great and ATG. Lower back is aching again on hypertrophy days. Think it's the ArA. Taking joint supplements at night, but seems to helping a little. Might up the dose on fish oil again and Osteosport.