Gonna start PHAT this saturday

[DrunkenNovice]

the site says you should go ahead and deload once you start feeling like that.

I'm doing a push pull split right now to deload.

 

[ThatKidBlackHippy]

Tomorrow is chest/arm hypotrophy day and is probably my last day on PHAT until after ramadan, cuz I think it'd be pretty hard to keep this volume and intensity while fasting. Will hop on it again immediately after, until then prolly do a traditional 4 day split just to maintain.

I definitely got stronger during the last month or so, so yeah ... good shyt.

 

[GoPro]

Quick question - this was my first time doing the rack chin exercise. This shyt threw me off, putting the curl bar w/ weights on my legs makes it hard as fukk for me to concentrate the exercise cuz for some reason it makes my legs feel hella uncomfortable. Is this the only way you can do it or is using a weight belt or something ok?

Rack chins is a stupid exercise. Just do pulldowns if you can't get a vest. I do a custom PHAT routine.

I’m doing a custom version of PHAT

Power Push Day (4 sets)
· Flat DB Press 3-5 reps
· Incline DB Press 3-5 reps
· Dips (unweighted for now, frail wrists) 6-8 reps
· MP Press 3-5 reps
· Lateral Raises 6-10 reps (2 sets)
· Rear Delt Raise 6-10 reps (2 sets)

Power Pull Day (4 sets)
· Barbell Row 3-5 reps
· Seated Widegrip Pulldowns 3-5 reps
· Seated Cable Rows 3-5 reps
· EZ Curl 3-5 reps
· Ab Crunch machine 12-15 reps 2 sets
· Oblique twist machine 12-15 reps 2 sets

Power / Hypertrophy Legs Day (4 sets)
· Squats 3-5 reps
· Deads 3-5 reps (starting next week)
· Leg Press 3-5 reps
· Leg Extensions 8-12 reps
· Lying leg curls 8-12 reps
· Seated calves 12-15 reps

Hyper Push Day (3 sets) all iso
· Chest flyes 8-12 reps
· Cable pushdowns
· Front Shoulder Raises 8-12 reps
· Lateral Raises 8-12 reps
· Rear Delt Raise 8-12 reps

Hyper Pull Day (3 sets)
· Barbell Row 8-12 reps
· Seated Widegrip Pulldowns 8-12 reps
· Seated Cable Rows 8-12 reps
· EZ Curl 8-12 reps
· Preacher Curls 8-12

Been doing this for two weeks. I was spent last weekend. Should be better this time.

 

[ThatKidBlackHippy]

After a full month of fasting (ramadan) and a week off due to a business trip (shyt diet and no gym ) i'm back on this

silver lining is i am super motivated after being sort of complacent before, time to move some weights

 

[TLR Is Mental Poison]

shyt was too much for me brae, did it for 2 months, by the end I NEEDED a week off, shyt had me stressed the fukk out.

Back on a 4 day plan using what I learned from PHAT about what works for me.

 

[ThatKidBlackHippy]

bout to head to the gym now, i am way too excited for this shyt

 

[ThatKidBlackHippy]

shyt was too much for me brae, did it for 2 months, by the end I NEEDED a week off, shyt had me stressed the fukk out.

Back on a 4 day plan using what I learned from PHAT about what works for me.

wasn't it recommended that you deload every 6 weeks or something?

i did always wonder bout the overtraining factor in PHAT, but when i did it the 1st month i felt good (tired but not fatigued) so i dunno yet

 

[TLR Is Mental Poison]

Yea... I was ready to deload like 4 weeks in though. Also def gotta eat a LOT, and not go as heavy as you might otherwise to ease up on your joints. PHAT is the first time I ever got any form of tendonitis, which was part of why I took a break.

 

[ThatKidBlackHippy]

my rotator cuff feelin' real uncomfortable right now after weight dips and shoulder press

bulk seems to be comin' along well tho, was at ~150lbs after ramadan, 160 now.

 

[ThatKidBlackHippy]

any in house thing i can do to make my rotator cuff feel better?

doing deads tomorrow, hope it feels better by the morn

 

[im12whatisthis]

Does it feel like tendinitis?

I just lifted through it but I did focus on my pressing/rowing movement warm ups a lot more than I did in the past. It eventually went away, took about 6 weeks to get it from feeling weird, to feeling okay/kinda weird but a little weak, to back to normal.

You can also start doing these

[ame="http://www.youtube.com/watch?v=EhAPCPAskJU"]Rotator Cuff Warm-up - YouTube[/ame]

(It was the first video on google with the exercises I did and I watched it muted so he could be spewing retarded broscience)

 

[DonKnock]

Was gonna make a PHAT thread, but found this one and thought I'd just bump instead

Started this week, will update this with progress in case others are interested

 

[ThiefyPoo]

I see the complaints in here i don't get it my first 2 weeks hurt but after I'm cool.

I love this shyt yo my gains are insane and i just wanna get better.

I'm not even thinking of deloading I'm just gonna slow down on jumping weight in about a week .

Once i hit 150lbs on dumbbell chest press I'm gonna stay for 2 weeks .


Today was my hydrptrophy day and i fukking killed it

I felt like a super hero just moving through all my work outs and added a couple more things along with super setting .

Ate like a hog after

 

[Formerly known as...]

Started it again this morning!

 

[Malcolmxxx_23]

will start today..till june
im 188 now i remember when i was 135 4 years ago