***ocmfII's various log***

[-G$-]

Thursday 6pm: Cardio/Abs

outdoor run, 4 miles, ~40 mins

modified 8 min ab routine



Friday 530am: Lower Body Hypertrophy Day
Squat machine: +180#x10 warmup, +270#x6x5
Hack squat sled: +250#x3x8
Leg presses: 360x3x10 (kept extra set, added 40#)
Romanian deadlifts: 225x3x8
Leg extensions: 190x3x12
Lying leg curls: 160x3x12
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x8



i waited until 6pm to go for that run last night. jesus that was brutal, the heat, the humidity . everytime i tried to pick up the pace by body was like . i finished though. i was gonna try and hit the track and do those burpee/sprints that malta was telling me about but no shot in that kinda weather. maybe once it cools down a bit.

oh man, the ass at the gym this morning though , got so damn distracted i couldn't get my ab workout in time to make it to work. feeling great though. time to crush some eggs.

 

[-G$-]

Monday 430pm: Upper Body Power Day
Weighted pull ups: bw+45# 6, 6, 5
Off the rack db rows (per side): 95#dbx7, 100#dbx6, 105#dbx5
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1
Weighted dips: bw+60#x3x8
Hammer strength shoulder press: +90# per side, 3x8
Preacher curls: 95x3x7
Skull crushers: 95x3x8

 

[TLR Is Mental Poison]

What do you weigh now bray

 

[-G$-]

i fluctuate, anywhere from 190-195 lbs. i think (or maybe blindly hope) that i've dropped a bit of body fat the past few weeks. btwn the ec stack, me cutting what i guesstimate to be about 500 cals from my diet, and that stomach flu i had a week and half ago my mid section appears a touch trimmer.

 

[-G$-]

Tuesday 5pm: Lower Body Power Day/Abs
Squats: warmup 135x8, 225x5, 275x3 (dropped second set from 295->275), 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1 (failed on first attempt w straps, nailed it on the second attempt w chalk )
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

modified 8 min ab routine



so i played around w the workout a bit. my squats haven't been so great lately so i dropped the weight on my second working set to give myself some more juice for my third. that seemed to feel a little bit better than last week. got to deads and was still feeling pretty charged up. got to my last set at 405 and went for it. i could tell right away the straps weren't helping. the bar just wasn't sitting right in my palms but i knew i could handle the weight. went and grabbed the chalk, took a good 5 min rest and went in again. fukkin nailed it perfectly.

i'm still smiling like a proud dad watching his only son who made it

 

[-G$-]

Wednesday 230pm: Cardio/Abs

outdoor run, 5 miles, ~46mins

modified 8 min ab routine

 

[-G$-]

Thursday 430pm: Back and Shoulders Hypertrophy Day
Underhand grip bb rows: 135x10 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Hammer strength iso lateral row machine (pull and hold for a second, alternating sides): +115#(per side)x3x8
Dumbbell rows against incline bench: 60#dbs 3x10
Seated cable row: 150x3x12
Close grip underhand lat pull down: 140x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8



Friday 530am: Lower Body Hypertrophy Day/Abs
Squat machine: +180#x10 warmup, +270#x6x5
Hack squat sled: +250#x3x8
Leg presses: 360x3x12 (added 2 reps to each set here)
Romanian deadlifts: 225x3x8
Leg extensions: 190x3x12
Lying leg curls: 165x3x12 (up another 5# here)
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x8

modified 8 min ab routine

 

[-G$-]

Saturday 11am: Chest and Arms Hypertrophy Day/Abs
Flat bb press: 135x8 warmup, 225x6x5
Incline bb press: 185x3x8
Decline bb press: 185x3x10
Machine flies: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 9, 9, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 9, 9
Cable kickbacks: 15x3x12 (per side)

abs wheel work



Sunday: off

 

[-G$-]

Monday 5pm: Upper Body Power Day
Weighted pull ups: bw+45# 6, 6, 5
Off the rack db rows (per side): 105#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1 (i think i may have been able to get a second rep at 295, maybe next week)
Weighted dips: bw+60#x3x8
Hammer strength shoulder press: +90# per sidex8, +100# per sidex6, +110# per sidex5
Preacher curls: 95x3x7
Skull crushers: 95x3x8

i think i may go for 315 on last set of flat next week.



Tuesday 530am: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1 (i think i could have gotten a second rep at 405 also, my deads are blowing past my squats)
Stiff legged deadlifts: 245x2x6
Leg extensions: 220x3x8 (up 5#)
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

interesting morning, walked into the gym, got settled into a locker and realized i forgot my shorts. i almost said fukk it and went home but i was already there so i worked in 2 pairs of boxer briefs. my deads are getting better every week and my squats are just stuck. kinda sucks but whatever.

 

[-G$-]

Wednesday 11am: Cardio

5 miles, ~46mins

ran to the beach and back from the house i was staying at in the hamptons, got damn that heat and humidity were brutal as fukk. had to get it in before i started celebrating the 4th though.



Thursday 1030am: Back and Shoulders Hypertrophy Day
Underhand grip bb rows: 135x10 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Tbar row: +115# 3x10
Dumbbell rows against incline bench: 60#dbs 3x10
Seated cable row: 150x3x12
Close grip underhand lat pull down: 140x3x10
Seated arnolds: 45#dbsx3x12
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8



Friday 1030am: Lower Body Hypertrophy Day
Squats: 135x8 warmup, 225x6x5
Hack squats: 225x3x8
Romanian deadlifts: 225x3x8
Leg presses: 360x3x12
Leg extensions: 190x3x12
Lying leg curls: 165x3x12
Donkey calf raises: 340x3x8
Standing calf raises: 170x3x8



Saturday 11am: Cardio

5 miles, ~48mins

same run as wednesday, heat and humidity were even worse , damn near pacing 10 min miles . still a great workout though.




so i was out of town from tues - sun staying out east. i went to some random gym out there and paid 2 days of guest pass fees. the gym was sufficient, had all the equip i needed. but def not worth the fee they charged. i skipped chest/arms sat and ran instead then took sun off. i'm definitely happy to be back at my gym though, makes me appreciate what i get for all the money i spend every month.

 

[-G$-]

Monday 430pm: Upper Body Power Day
Weighted pull ups: bw+45# 6, 6, 5
Off the rack db rows (per side): 105#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1
Weighted dips: bw+60#x3x8
Hammer strength shoulder press: +115# per side 6, 6, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8

 

[-G$-]

Tuesday 530pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Leg extensions: 220x3x8
Lying leg curls: 185x3x8
Seated calf raise: 180x3x8

had to shorten my workout, got out of work late and had an early dinner reservation. squats and deads felt pretty good though.

 

[-G$-]

Thursday 430pm: Back and Shoulders Hypertrophy Day
Underhand grip bb rows: 135x10 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Hammer strength iso lateral row machine (pull and hold for a second, alternating sides): +135#(per side)x3x8
Dumbbell rows against incline bench: 60#dbs 3x10
Seated cable row: 150x3x12
Close grip underhand lat pull down: 140x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8

 

[MMS]

so how long have you been on phat now? whats ya energy like?

i work a physical job and had to switch out because i was too burnt out every day from PHAT

 

[-G$-]

so how long have you been on phat now? whats ya energy like?

i work a physical job and had to switch out because i was too burnt out every day from PHAT

i started last fall (actually right after labor day 2011).

i've had to take a week every here and there off to deload, the program is hugely taxing for sure. and i don't even have a physical job. i work decently long hours but i'm sitting in front of a computer all day.

funny you should mention, i'm actually having one of those weeks where i'm kinda feeling sluggish and not so into the idea of lifting. im leaving work early today and all the locations of my gym are closed for their "corporate picnic" (whatever the fukk that is) from 12-4pm. i have sufficient equipment in my apartment building gym to get the workout done but i can already tell there's going to be a 50/50 shot of me going once i get home.

so yeah, it's not just your job, the program is for sure draining. but it is without question the most progress i've ever made in the shortest period of time.