***ocmfII's various log***

[-G$-]

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 210x3x8
Lying leg curls: 170x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

feeling much better than i did after my mon night workout. i think i just need to start getting some better sleep. i'm going to slowly start cutting back from ~3300 cals to about ~2800 for a few weeks and see how i feel. hopefully won't have to cut back on weight.

 

[-G$-]

Wednesday 6pm: Cardio
32 mins, treadmill, interval sprints

There was a point somewhat recently when I actually enjoyed cv work. Like I would wake up at 5am a few days a week just to get 45 mins of cv in before work then lift for an hour + after work. And I actually looked forward to getting out of bed. I don't know what it is lately but it's become such a fukkin chore to even get a day or 2 in a week. I gotta shake this laziness. I literally had a 15 min mental negotiation w myself before I ran today.

 

[hawaii]

lmao! good luck.. program looks like hell. will be reading.

 

[-G$-]

lmao! good luck.. program looks like hell. will be reading.

i've been on PHAT for about 8 months and the IIFYM diet thing for about 4. the dieting part is easy, as long as you are aware of what you're eating and how it's fills your macro requirements. the workout is a little tough but once you adjust to the volume it's not too bad. it's just tough to keep up w a 5 day split, then also find time to do cardio, especially w how busy my life is outside the gym.



Thursday 5am: Back and Shoulders Hypertrophy Day
Underhand grip BB rows: 135x8 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 7
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows: 75#db 3x10
Reverse flies machine: 115x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Front db raises: 30#dbx3x10 (per side)
Lateral db raises (leaning over hanging on to machine): 20#dbx3x10 (per side)

 

[ItsStillMurda]

sorry breh i'm a noob what is PHAT?

 

[-G$-]

sorry breh i'm a noob what is PHAT?

http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

 

[Malcolmxxx_23]

ocm whats your stats breh

cotdamn you lifting

props

i just finished my first week of phat

 

[-G$-]

ocm whats your stats breh

cotdamn you lifting

props

i just finished my first week of phat

Im 6'0" and around 195lbs. Probably around 11-12% bf now because i havent been as careful w the diet and cardio in mar and apr. Im back at it again now though. Im outta town for the weekend but still working out. Will update the log when im back monday.

How u like PHAT so far?

 

[ItsStillMurda]

http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

ok thanks man. this looks pretty intense. i'll be following your thread. keep up the progress.

 

[-G$-]

ok thanks man. this looks pretty intense. i'll be following your thread. keep up the progress.

'preciate it
_________________________________________

was outta town in miami all weekend but still kept up w the workouts.

Friday 8am: Lower Body Hypertrophy Day
Squats: 135x8 warmup, 225x6x5
Hack squats: 205x3x8
Romanian deadlifts: 205x3x8
Leg presses: 320x2x15
Leg extensions: 180x3x10
Lying leg curls: 150x3x12
Donkey calf raises: 320x3x10
Seated calf raises: 160x3x10



Saturday 8am: Chest and Arms Hypertrophy Day/Abs
Flat BB press: warmup 135x8, 225x6x5
Incline BB press: 185x 8, 7,7
Decline BB press: 185x3x10
Machine flies: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x3x8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9, 8
Cable kickbacks: 20x3x10

10 mins, ab wheel work



Sunday 7am: cardio
30 mins, interval sprints, treadmill

 

[Serious]

Wednesday 6pm: Cardio
32 mins, treadmill, interval sprints

There was a point somewhat recently when I actually enjoyed cv work. Like I would wake up at 5am a few days a week just to get 45 mins of cv in before work then lift for an hour + after work. And I actually looked forward to getting out of bed. I don't know what it is lately but it's become such a fukkin chore to even get a day or 2 in a week. I gotta shake this laziness. I literally had a 15 min mental negotiation w myself before I ran today.

diet, stress, kids, no poon, need new goals?

I started jogging to the gym it's only 2/3 of a mile away but it's a start

been doing this for 3 weeks now

 

[-G$-]

diet, stress, kids

likely a combo of these 3

I started jogging to the gym it's only 2/3 of a mile away but it's a start

been doing this for 3 weeks now

it's at least a start. you jog there and back?

 

[TLR Is Mental Poison]

Wednesday 6pm: Cardio
32 mins, treadmill, interval sprints

There was a point somewhat recently when I actually enjoyed cv work. Like I would wake up at 5am a few days a week just to get 45 mins of cv in before work then lift for an hour + after work. And I actually looked forward to getting out of bed. I don't know what it is lately but it's become such a fukkin chore to even get a day or 2 in a week. I gotta shake this laziness. I literally had a 15 min mental negotiation w myself before I ran today.

Im tellin u bruh

First time you hit Harlem Hill...

First time you clear it w/speed...

Dont u have a pool in your crib too... laps

 

[-G$-]

Im tellin u bruh

First time you hit Harlem Hill...

First time you clear it w/speed...

Dont u have a pool in your crib too... laps

i'm considering giving biking a try. i used to be heavy into spin class but i'm not sure how that translates. i do have a bunch of friends who have recently gotten into it and are trying to convince me to join them. how much would a very basic bike run me?

no pool in my building unfortunately. but there are pools everywhere i go over the summer (my parents, my in laws, friends homes in the hamptons etc). i just really suck at swimming.

 

[TLR Is Mental Poison]

I put my bike together for like $800

I would say for minimum hassle (i.e. walking into a bike shop and walking out w/a bike) you should budget $1000

But my bike would have cost like $2000 from a shop. Honestly though, the shyt is 90% rider 10% bike. When I was fast I used to keep up w/fast dudes on expensive bikes on my piece of shyt. Its all about conditioning. I think you would like it, esp w/people who ride