***ocmfII's various log***

[TLR Is Mental Poison]

Holidays dont count bruh November + December dont count

January 1st.... thats when u get it popping

 

[-G$-]

Holidays dont count bruh November + December dont count

January 1st.... thats when u get it popping

i'm gonna be pool/beach/boat miami stee from for 9 days thru NYE

i was hoping to trim down the mid section a bit for the vacation but

i actually think going back to IF style eating has helped the last 2 weeks though. just eliminating breakfast and eating 2 meals and a shake helped me cut down majorly on unnecessary calories, it's just hard to always get enough protein out of only 2 meals. i can see a tiny tiny difference so far, either that or just wishful thinking.

 

[TLR Is Mental Poison]

IF style eating is good money for cutting.

 

[-G$-]

Wednesday 7pm: Cardio

30 mins interval sprints on treadmill

 

[hawaii]

Holidays dont count bruh November + December dont count

January 1st.... thats when u get it popping

this time of year stressful smh. gotta agree tho lol

 

[-G$-]

Thursday 430pm: Back and Shoulders Hypertrophy Day
BW pullups: 10, 10, 9
Dumbbell rows against incline bench: 60#dbsx 12, 11, 10
Hammer strength pull down: +90# per side 3x10 alternating pulls
Hammer strength row: +90# per side, 3x10 alternating pulls
Reverse flies: 115x3x10
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 155x6
Upright rows: 85x2x10
Incline bench bb front raises: 45x10, 50x9
Lateral cable raises: 15x2x12 (per side)



Friday 530am: Lower Body Hypertrophy Day/Abs
Squats Machine: +90#x8 warmup, +270#x2x5, +360x2x5, +450#x2x5
Hack squat sled: +270#x10, +320#x9, +360x7
Romanian deadlifts: 225x3x8
Leg presses: 360x10, 410x10, 450x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x 10, 9, 8
Seated calf raises: 170x3x10

500 crunches assorted positions



couldn't find a free bar/cage/anything to do some pendlays thurs night. gym was overly packed and i didn't have the patience to wait for one. much better workout this morning though, added some weight on a bunch of stuff, feeling pretty good.

 

[-G$-]

this time of year stressful smh. gotta agree tho lol

@ that back man, got dayum


___________________________________________________________

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




Sunday: off

 

[-G$-]

Monday 430pm: Upper Body Power Day
Weighted pull ups: bw+45# 6, 5, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135#x3x6
Flat bb bench: warmup 135x8, 225x5, 255x4, 275x3 (still not feeling ready to go back to 315)
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 115x7, 135x2x6
Standing cambered bar curls: 95x3x7
Skull crushers: 95x3x8

 

[-G$-]

Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 255x4, 275x3
Hack Squats: 245x 6, 5
Deadlifts: warmup 225x8, 315x5

made it a little more than a quarter way thru my workout and my right knee started throbbing. i really want to get thru the rest of my dl's but not wort risking a real injury so i just let it go and left the gym.



Wednesday 630pm: Cardio

30 mins, interval sprints, treadmill

perhaps i should have given my knee another day of rest but it felt pretty good all day and didn't really bother me at all thru the sprints. woke up today and it still feels fine so i figure after another full day of rest i should be good to go for lower body hypertrophy on friday.



Thursday 530am: Back and Shoulders Hypertrophy Day
Overhand grip bb rows: 135x12 warmup, 155x10, 175x8, 185x7
BW pullups: 10, 9, 8
Db rows against incline bench: 65#dbsx 10, 10, 9
Close grip underhand pull downs: 145x3x10
Row machine: 135x3x12
Reverse flies: 115x 10, 9, 8
Seated shoulder press: 105x12 warmup, 125x10, 145x7, 155x6
Upright rows: 85x2x10
Db front raises: 30#dbsx2x10 (per side)
Lateral db raises: 15#dbsx2x12 (per side)

 

[-G$-]

Friday: off



Saturday 1030am: Chest and Arms Hypertrophy Day/Abs
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 9, 8, 7
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx2x10
Spider curls against an incline bench: 75x 10, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x2x10
Cable kickbacks: 15x2x12 (per side)

Ab work:
3 sets cable work obliques
3 sets weighted crunches
3 sets leg lifts



Sunday 8am: Cardio
30 mins, interval sprints, treadmill




ended up having to miss friday too. my wife had the flu and i had to leave the office early go to home and watch my daughter so no gym time. maybe it's better i gave my legs a week off from the weights. hopefully my knee will be back to normal tmrw.

 

[-G$-]

Monday 11am: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 6, 6, 5
Flat bb bench: warmup 135x8, 225x5, 255x4, 275x3
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 115x7, 135x 6, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8

 

[-G$-]

Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 255x4, 275x3
Hack Squats: 225x2x6
Deadlifts: warmup 225x8, 315x5, 365x4, 405x2 got that second rep
Stiff legged deadlifts: 225x2x6
Leg extensions: 225x3x8
Lying leg curls: 195x3x8
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8

 

[-G$-]

so yeah, i was on vacation from dec 19 - jan 6. spent a bulk of that time in miami. i was keeping up w my workouts, not as consistently though. had a few really nice long outdoor runs (6-7 milers). but i was also eating whatever the fukk i wanted and drinking from noon til i went to bed almost every day. i needed it, my body needed it, my sanity needed it. i said i was gonna switch off PHAT for the new year (i've said i was going to switch routines a few times now) but for some reason i keep falling right back into it again. that shyt calls me like the crack did to pookie. i started this week back into my normal PHAT schedule. in the mean time i am researching a few other routines like 5/3/1 like @hawaii mentioned and a few other i have discussed w @MMSex. i've been playing catch up at the office so i haven't had the time to do the proper research (and mathematics in the case of the 5/3/1). @krackdagawd, you still on PHAT? i started off right w my diet though. back to IF style eating. noonish - 8pmish. nice lunch, protein shake before gym at around 4pmish, then nice dinner after workout. cutting down the booze to just weekends. let's see how this goes.





Monday 5pm: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 6
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135#x3x6
Flat bb bench: warmup 135x8, 225x5, 255x4, 275x3, 225x5, 135x8
Weighted dips: bw+60#x 9, 8, 7
Military Press: 95x8 warmup, 115x7, 135x2x6
Preacher curls: 95x2x7
Skull crushers: 95x2x8



Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 255x4, 275x3
Hack Squats: 225x7, 245x6
Deadlifts: warmup 225x8, 315x5, 365x4, 405x2
Stiff legged deadlifts: 225x7, 245x6
Leg extensions: 225x3x8
Lying leg curls: 195x3x8
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8

 

[krackdagawd]

Been sick for the last 2 weeks bruh, no gym but yeah I was still on that PHAT I can't leave her

 

[-G$-]

Been sick for the last 2 weeks bruh, no gym

damn breh, sorry to hear that. hope you're feeling better soon.

but yeah I was still on that PHAT I can't leave her

i know the feeling mayne, i just can't let go.