The road to Gainz-Ville

[obey46]

7/3/13
WEEK 6 PHAT//UPPER POWER


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


Used straps.


BB Bench Press Weight
4 Reps 175
4 Reps 175
4 Reps 175
1 Rep 190
1 Rep 190


Gained a rep across the board on 175's, but I could have gone much lower on some reps. Maybe another inch. Still got a good workout on the pecs and my tri's did not give out at all. Did singles of 190. Funny thing is that I did go deep enough with a rest pause. Noticed when filming, my right arm leads while my left arm lags so the bar tilts. Not good.


Anyone have any suggestions? Inb4 fap w/ left


Rack Chins Weight
10 Reps 35
10 Reps 35

Cut out weighted pullups for these.


Incline BB Press Weight
5 Reps 155
3 Reps 155
3 Reps 155


Easier for me to see how low the bar goes when doing these so depth was good.

BB Shoulder Press Weight
5 Reps 120
3 Reps 115
4 Reps 115


First time doing these with my equipment. Was a little awkward with my setup.


DB Curl Weight
8 Reps 40
6 Reps 40
5 Reps 40


Was surprised here. Been awhile since I've done DB curls and let alone never doing 40#'s.


SkullCrushers Weight
10 Reps 65
5 Reps 65
3 Reps 65


Had to finish quick on the last two sets. Niece and nephew were ready to go out.


PREWORKOUT//
Mr Hyde
1g Alcar
1g ArA


INTRA//
Aminolast


Thoughts:


Had to watch my niece and nephew so had to do all workouts at home. Actually I may stick with it for this workout. I tend to have a wandering mind so abs tend to take the back seat at home granted it's super convenient to do at home. Overall had a good workout. Just need to work on fixing my lagging left arm on BP's.

 

[obey46]

7/6/13
WEEK 6 PHAT//CHEST & ARMS


BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 135

Incline BB Press Weight
8 Reps 120
4 Reps 115

Incline DB Press 120
12 Reps 120
8 Reps 120
5 Reps 120

Hammer Str Press Weight
13 Reps 150
8 Reps 150
8 Reps 150

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

21s
21 Reps 40
21 Reps 40
21 Reps 40

Tri Dip Weight
12 Reps
12 Reps

Cable Kickbacks Weight
20 Reps 15
20 Reps 15

Crunch Machine Weight
20 Reps 70
20 Reps 70
20 Reps 70

Hyperextensions
20 Reps
20 Reps

Calf Raise
20 Reps 250
20 Reps 250
20 Reps 250


PREWORKOUT//
3 Uncut
1g Alcar
1g ArA


INTRA//
Aminolast


Thoughts:


Another slight off day. Weights seemed heavier today on the bench so moved to DB's. Reps are lower. Overall endurance and strength seems to be weak and carrying on since. Seems too soon to take a deload week, but if these off days continue I might just take one.

 

[obey46]

7/7/13
WEEK 6 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


No joint issues so added more reps.

BB Shrug Weight
12 Reps 205
12 Reps 205
12 Reps 205


Starting to feel light. I'll just add more reps next time.

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 125
12 Reps 125
12 Reps 125

DB Rows Weight
12 Reps 65
12 Reps 65
12 Reps 65


60s were taken so bumped up.

CG Pulldowns
15 Reps 100
9 Reps 100


Down reps here because of the burn. Might use straps to help a little.


DB Shoulder Press Weight
12 Reps 50
12 Reps 50
12 Reps 50

Upright Rows Weight
15 Reps 50
15 Reps 50
13 Reps 50

Rear Delt
12 Reps 55
9 Reps 55

S. Arm Pulldown Weight
20 Reps 40
20 Reps 45




Thoughts:


Back day never disappoints. Think I've been hard on myself on chest days. I've been following other ArA logs and most of them reported a decrease in reps so that might be the cause of my lack of reps. Coincidentally I doubled up on joint supps last night and this morning I felt great.

 

[obey46]

7/8/13
WEEK 6 PHAT//LOWER BODY


Deadlifts Weight
7 Reps 120
5 Reps 220
2 Reps 240
1 Rep 250
2 Reps 250


Assuming the bar is around 25-30lbs. Counted it as 30. Checking online, these bars vary.


Squats Weight
3 Reps 160
3 Reps 160
3 Reps 160
3 Reps 160
3 Reps 160
3 Reps 160


Counted the bar as 20.

Front Squat Weight
5 Reps 130
5 Reps 130

Leg Press Weight
12 Reps 302
8 Reps 302

Leg Curls
15 Reps 70
15 Reps 70

Seated Leg Curls Weight
20 Reps 50
20 Reps 50

Leg Press Calf Raise Weight
20 Reps 255
20 Reps 205
20 Reps 205
20 Reps 205


Dropped down to 205 for a better stretch and slower squeeze.

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


Thoughts:


Started out later in the day. Had to do squats and DL's at the gym since the contractor put all his shyt by my squat rack/workout area. Weights felt a little lighter since I had to use a smith machine and a 5ft oly bar. Lower back felt great with no aches at all. Originally had planned to bump down, but it was feeling normal. I'm guessing the joint supp is working when double dosed while on ArA.


Overall had a good hypertrophy day. Going to take two days off then power days.

 

[obey46]

7/11/13
WEEK 7 PHAT//UPPER POWER


BB Bent Over Row
3 Reps 185
4 Reps 190
3 Reps 195
2 Reps 200


Felt really good here. Really wanted to push and see what was my max. 200 felt about right. Did 3, but didn't bring it fully up on the last rep.


BB Bench Press
3 Reps 175
3 Reps 175
3 Reps 175
1 Rep 195
fail 190


Made sure I warmed up really good w/ 135's and 155's. Form was better and lower. Brought it just below nipple line and above abs. 195 wasn't low enough and I was just tanked by 190. Going to practice more reps on 190.


Incline BB Press
4 Reps 155
3 Reps 155
3 Reps 155

BB Shoulder Press
5 Reps 95
5 Preps 105


I know I can do more here, but was figuring the right adjustments on my rack for the initial lift.


DB Curl
8 Reps 40
6 Reps 40
4 Reps 40

SkullCrushers
12 Reps 45
10 Reps 45



Thoughts:


Pretty good day and wasn't too tiring at all. Just had too many distractions in the house so the workout took too long.

 

[obey46]

7/12/13
WEEK 7 PHAT//LOWER POWER


Squats Weight
5 Reps Bar
5 Reps Bar
5 Reps 135
2 Reps 155
1 Rep 185
2 Rep 200
2 Rep 200
1 Rep 220

DL Weight
5 Reps 135
3 Reps 155
1 Rep 185
1 Rep 205
1 Rep 255
1 Rep 265 strapped
1 Reps 270 strapped



Thoughts:


Short workout today and also wanted to conserve lower back energy for deadlifts. Squats were great and low so I bumped up to 220 to see where my legs were at. Still far from where I was at before my injury, but depth has gotten much deeper. Will pick it up to 220 next lower power day.


Wanted to see where I was at strength wise on deadlifts so did singles on working sets. Noticed on 255 the part of my back began to strain when setting the weights down. Need to take a look at. 265 and 270 felt clean. I didn't need the straps much, but will try them w/out next week.

 

[obey46]

7/14/13
WEEK 7 PHAT//CHEST & ARMS


BB Press Weight
5 Reps 145
5 Reps 145
5 Reps 145
5 Reps 145
3 Reps 150
3 Reps 150

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


Maxed out reps since I had to do these before inclines.

Incline DB Press Weight
6 Reps 60
6 Reps 60
9 Reps 45


Lossed a lot of reps mainly because I had to wait for an available incline bench. Ended up doing hammer presses before this.


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


Did high and low settings.

21s
21 Reps 40
21 Reps 40
21 Reps 40

Dips Weight
12 Reps 15
12 Reps 15
11 Reps 15

Cable Kickbacks Weight
20 Reps 15
20 Reps 20


Crunches Weight
30 Reps 10
20 Reps 20
15 Reps 20

Cable Wood Chopper
10 Reps 12.5
10 Reps 12.5

Hyper Extensions
20 Reps 10
10 Reps 10



Thoughts:


Pretty good workout. I may bump down my initial bench press since it's supposed to be 65-70% of 3-5 rep max. More like a warm up to inclines/hammer presses.

 

[obey46]

8/4/13
WEEK 9 PHAT//HYPERTROPHY DAYS



CHEST/ARMS


BB Press Weight
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135
3 Reps 135

Incline BB Press
10 Reps 135
6 Reps 135
7 Reps 115

Incline Hammer Press
10 Reps 150
6 Reps 150
5 Reps 100

Db Flyes
15 Reps 30
12 Reps 30

Preacher Curl
12 Reps 50
12 Reps 50
12 Reps 50

DB Curls
12 Reps 25
8 Reps 25

21's
21 Reps 40
21 Reps 40

Dips
12 Reps
12 Reps
12 Reps

Cable TRicep Ext
15 Reps 40
15 Reps 40

Cable Kick Backs
15 Reps 15
15 Reps 15


BACK/SHOULDERS
Bent Over Rows Weight
3 Reps 135
3 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

BB Shrug Weight
15 Reps 205
12 Reps 205
12 Reps 205

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 145
12 Reps 145
10 Reps 145

DB Rows Weight
15 Reps 70
15 Reps 70
15 Reps 70

Lat Pulldowns
8 Reps 130
8 Reps 130
8 Reps 100
DB Shoulder Press Weight
12 Reps 55
12 Reps 55
8 Reps 55

Upright Rows Weight
12 Reps 60
12 Reps 60
12 reps 60

Rear Delt Mach
20 Reps 45
10 Reps 50

Straight Arm PD
20 Reps 30
20 Reps 40

LOWER BODY
Squats Weight
5 Reps 175
5 Reps 175
5 Reps 175
5 Reps 175
5 Reps 175
5 Reps 175

Front Squat Weight
5 Reps 135
5 Reps 135

Deadlifts Weight
10 Reps 135
10 Reps 185
8 Reps 205

Good Mornings
10 Reps
10 Reps

Leg Press Weight
12 Reps 302
10 Reps 347
8 Rep 347

Leg Curls
15 Reps 80
15 Reps 80

Seated Leg Curls Weight
20 Reps 70
20 Reps 70

Leg Press Calf Raise Weight
20 Reps 205
20 Reps 205
20 Reps 205
20 Reps 205

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







Thoughts:


Been busy lately to post. Had started taking a Test Booster last week and I'm feeling it now. Endurance and strength felt great this week. Pretty happy about my Back/Legs workout. As for chest day, I need to play w/ the weights to hit the right amount of reps.

 

[obey46]

8/7/13
WEEK 10 PHAT//POWER DAYS



UPPER


BB Bent Over Row Weight
3 Reps 190
3 Reps 190
3 Reps 190

Weighted Pullups Weight
5 Reps 45
3 Reps 45

Rack Chins Weight
10 Reps x
10 Reps x

BB Bench Press Weight
3 Reps 175
3 Reps 180
2 Reps 185
2 Rep 175


Incline BB Press Weight
3 Reps 160
3 Reps 160


BB Shoulder Press Weight
5 Reps 115
3 Reps 125
2 Reps 125

DB Curl Weight
8 Reps 40
8 Reps 40
6 Reps 40

Bench Dips Weight
15 Reps
15 Reps


LOWER
Bent Over Rows Weight
3 Reps 135
3 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135
5 Reps 135

BB Shrug Weight
15 Reps 205
12 Reps 205
12 Reps 205

Rack Chins Weight
12 Reps
12 Reps
12 Reps

Seated Cable Row Weight
12 Reps 145
12 Reps 145
10 Reps 145

DB Rows Weight
15 Reps 70
15 Reps 70
15 Reps 70

Lat Pulldowns
8 Reps 130
8 Reps 130
8 Reps 100
DB Shoulder Press Weight
12 Reps 55
12 Reps 55
8 Reps 55

Upright Rows Weight
12 Reps 60
12 Reps 60
12 reps 60

Rear Delt Mach
20 Reps 45
10 Reps 50

Straight Arm PD
20 Reps 30
20 Reps 40

LOWER BODY
Squats Weight
3 Reps 135
2 Reps 155
2 Reps 185
3 Reps 205
2 Rep 205
2 Rep 205

Front Squats Weight
3 Reps 135
2 Reps 175


DL Weight
5 Reps 135
3 Reps 155
1 Rep 175
1 Rep 205
1 Rep 225
1 Rep 205





Thoughts:
UPPERDAY: Had some good lifts. Still struggling w/ focus as I keep thinking of the plans for the day. Dad came home from Bahrain a week ago to be hospitalized. They finally figured out what was wrong, but is now out and recovering. Just spent my time at the hospital or at my parent's house.


LOWERDAY: I was still sore from my leg workout from Sunday, but worked out anyway. Squats were good and decided to hit front squats. 175 felt pretty easy. When I got to DL's my lower back gave out on 255. Will try moving heavy DL somewhere or just do them once a week at low reps.


Saw this and decided to try it out : JTSstrength.com-Dan Green Explains Knee Action in the Squat - YouTube

 

[obey46]

8/13/13
WEEK 11 PHAT//POWER UPPER


BB Bent Over Row Weight
3 Reps 190
3 Reps 190
3 Reps 190

BB Bench Press Weight
3 Reps 135
3 Reps 155
2 Reps 180
2 Reps 180
2 Reps 180

Incline BB Press Weight
3 Reps 160
3 Reps 155

BB Shoulder Press Weight
3 Reps 115
3 Preps 115

DB Curl Weight
8 Reps 40
8 Reps 40
4 Reps 40

Bench Dips Weight
15 Reps
15 Reps

Supplements:

Pre// 3 IGF-2, 4 Free Test, Muscle Rush


Thoughts:


Good workout today. Was fiddling too much with my stands to accommodate incline bench and shoulder presses. Bench presses felt good and strong. Only did 2 reps each while having the bar touch my chest. Knee is a little sore so hopefully it's all good for tomorrow's squats.