***ocmfII's various log***

[Benny P]

On phat for like 3 months. It was a lot of fun but quickly realized that it was:

a) making me tired and;

b) making me mentally dread the gym and;

c) definitely wasn't meshing with my first year classes at law school.

I switched back to my 3 day split for no. No cardio. Not intentionally bulking but with the crazy hours... its happening

 

[-G$-]

On phat for like 3 months. It was a lot of fun but quickly realized that it was:

a) making me tired and;

b) making me mentally dread the gym and;

c) definitely wasn't meshing with my first year classes at law school.

I switched back to my 3 day split for no. No cardio. Not intentionally bulking but with the crazy hours... its happening

It's like I feel like Bill Murray in Groundhog Day. Every night after my workouts I say I'm going to research a new routine and change things up to something more manageable. Then sure enough the next morning I wake up get to the office and fukk around on the coli all day and before I know it I'm back on the next day of PHAT. It's great but it's definitely overly taxing long term. I'll get around to it soon

 

[sknk80]

On phat for like 3 months. It was a lot of fun but quickly realized that it was:

a) making me tired and;

b) making me mentally dread the gym and;

c) definitely wasn't meshing with my first year classes at law school.

I switched back to my 3 day split for no. No cardio. Not intentionally bulking but with the crazy hours... its happening

Just wait till you start practicing. Goodbye gym time. Enjoy it while you can braj.

 

[Benny P]

Just wait till you start practicing. Goodbye gym time. Enjoy it while you can braj.

I'm going to be status in three years.

 

[TLR Is Mental Poison]

I'm going to be status in three years.

Wont matter w/the $$$$$$$$$$$$$$$$$$$$$$$$$$$

 

[Carolina Slim]

Just wait till you start practicing. Goodbye gym time. Enjoy it while you can braj.

Word... I saw some new associates at the law firm I worked at back in NY, them nikkas would be pulling like 15-16 hour days, doing all the grunt work while the fat cat partners sat back like

Your best best might be to cop you some bands or adjustable dumbbells or something so you can get something in when that legal workload starts having you like

 

[sknk80]

Word... I saw some new associates at the law firm I worked at back in NY, them nikkas would be pulling like 15-16 hour days, doing all the grunt work while the fat cat partners sat back like

Your best best might be to cop you some bands or adjustable dumbbells or something so you can get something in when that legal workload starts having you like

Yeah, if you can afford it/have the space i'd definitely recommend picking up some decent home gym equipment, even a power rack if you can.

 

[-G$-]

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 7, 6
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8


Wednesday 3pm: Cardio

4 mile run, ~34 minutes


shaved another minute off the run, getting back to my old pace, not bad.

 

[-G$-]

Thursday 5pm: Back and Shoulders Hypertrophy Day
Pendlay rows: 135x8 warmup, 185x6x5
Weighted pullups: bw+25# 8, 7, 6
Db rows against incline bench: 60#dbsx3x10
Seated cable row: 150x3x10
Closed underhand grip pulldowns: 140x3x10
Arnolds: 45#dbsx3x12
Incline bench bb front raises: 45#x3x10
Lateral db raises: 20#dbx3x10

 

[-G$-]

Friday 3pm: Lower Body Hypertrophy Day
Squats Machine: +90#x8 warmup, +270#x2x5, +320x2x5, +360#x2x5
Hack squat sled: +270x3x10
Romanian deadlifts: 225x3x8
Leg presses: 360x3x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x10



Saturday 5pm: Chest and Arms Hypertrophy Day
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 8, 8, 7
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 10, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9, 9
Cable kickbacks: 15x3x12 (per side)



Sunday 3pm: Cardio

45 mins incline walk, 15.0 incline, 4.0 mph

 

[-G$-]

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 7, 7
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

 

[-G$-]

Wednesday 6pm: Cardio
45 mins incline walk on treadmill, 15.0 incline, 4.0 mph

 

[-G$-]

Friday 5pm: Lower Body Hypertrophy Day
Squats Machine: +90#x8 warmup, +270#x2x5, +320x2x5, +360#x2x5
Hack squat sled: +270x3x10
Romanian deadlifts: 225x3x8
Leg presses: 360x3x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x10



Saturday 4pm: Chest and Arms Hypertrophy Day
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x3x8
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 9, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x3x12
Cable kickbacks: 15x3x12 (per side)



Sunday 6pm: Cardio
45 mins incline walk, 15.0 incline, 4.0 mph



Monday 930am: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1x1 (w help), dropdown 225x5, 135x8
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x 6, 5, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8

 

[-G$-]

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 7, 7
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8




i really would like to do some cardio today but i think my body is calling for some time off sore everywhere for the first time in a while.

 

[-G$-]

Wednesday 530pm: Cardio
45 mins incline walk on treadmill, 15.0 incline, 4.0 mph