Phate's Journal

P

Phate89

2
Well, i finally decided to start one of these to keep track of my progress. Last night was my first night doing my first routine that PB made for me and I think I will see some improvements with it.

I was recovering from a cold I had over the weekend so i tried not to push myself too hard and relapse my illness

Heres what my routine looks like for now:

A
squats
Weighted Push ups
Bent Over Rows
Chinup variations
iso-u choose

B
deadlifts
pull ups
military press
Up Right Row
iso-you choose

workout 3 times a week, and alternate workouts A and B. dont do workout A or B twice in a row

Monday:
Squats
4 sets, 10 reps
wide grip regular Push ups:
4 sets, 20 reps
Barbell row:
4 sets, 10 reps
Though on the last set i was struggling to bring it up all the way toward my waist, and could only bring it about half way.

And is the barbell row supposed to make your lower back tense or sore after you completed a set? After i'm done with set and i straighten my back i get this really stiff/sore feeling in my lower back. I'm pretty sure my form is right, i am as parallel to the floor as I can, though my back is just slightly bent. Just wondering if thats normal or if my form is wrong.
Curl bar:
4 sets, 5 reps
I was actually happy I was able to barely complete a 4th set doing curls, usually I could barely complete my third set. But somehow, i can now do the 3rd a little easier and still have enough energy to struggle through the 4th. I'm not sure if its the creatine or if its just me progressing, maybe both?

I think the main thing that I need to worry is my diet and getting enough of th right foods to allow muscle building.

I'll try my best to log the foods I eat...
 
Last edited:
Tuesday:

I felt like complete crap today. I also realized that one of my problems is not just eating enough and getting my diet worked out, its me improving my mental body image of myself.. I think i have a horrible body image and i just see a fat lard one day and a skinny guy another day even though my weight is relatively the same.

I'm going to resume doing cardio 2-3 times a week to minimize fat gains.
My cardio session consists of jump skipping with a weighted rope, skipping for 20-25 minutes.
 
Phate, you did it!!!!!!!!!!!

Im the first to post in it............HEHEHEHHEHEHE


First, I want to take the time to say CONGRATS!!!!!!!! DUDE!


ROCK ON! With the journal!



There is no DEBATE that PHATE is GREAT and will put on muscle WEIGHT, and his growth RATE will TRANSLATE into a much bigger PHATE!
 
GREAT!........Then I accomplished my goal today!!!!!!!!!!!!!!!!!!..

oh.........I have to read your post now......

okay...........

I do


that


now


LOL
 
Re: the bent over rows. It could be a good idea to bend your knees just a little while your doing them. Thats if your not already.
 
Womens diary section but you said you see a skinny guy? Are you a guy or girl?

Good luck. PB passes out that program like a chinese menu. ;)
 
Deadlift (60lb):
4 sets, 10 reps
Chinup: On these i generally try to go to failure every rep. My max chinup was around 6. These were a bit harder because i had to use 2 bars on the celeing of my garage ( the ones used to open the door ) I just swung my curl bar in between the 2 bars and used that so i had to jump to reach the bar and then start trying to do chinups from there
1 set, 5 reps
1 set, 4 reps
1 set 2.5 reps
1 set, 1 rep
Military Press ( 60lb): It was my first time doing these and I thought I could do 4 sets of 10 with no problem, boy was i wrong they were harder than they looked. Next time I'll go for 4 sets and 6 reps.
1 set, 10 reps
1 set, 7 reps
1 set, 5 reps
1 set, 3 reps
Calf raises(60lb): Woke up this morning with my left calf pretty sore
4 sets, 10 reps

Calorie intake for the day was around 2100
 
Hahaha I've recently started experiencing one of the side effects of Creatine: Gas.

The interesting thing is, I don't get gas by taking creatine alone, but it seems when ever I eat canned BEANS and take my creatine on the same night the next day during 3/4th period i get these crazy pains in my lower intestine and start getting gassy.

And no, it's not from the beans alone either because I always eat beans and never get gas from it
So it must be from the combination of Creatine + Beans
 
th bent over row shouldn't make your lower back tighten up. it is probably because you have your back bent.

bend at the hips. and like NBS said, bend your knees a bit. But you want that motion to be a "row" not a body pull. if you get what I am saying.

think spine flat with floor, and it is a smooth rowing motion, not jerking.

careful no to use too much weight until you can feel the isolation of strength.


oh yeah, and

sweat daily!
 
Yes , next work out session I will try to bend my legs a bit more. I tried to bend my back to the floor as much as i can, and i think thats what i was doing wrong

would this be a good form ?

Pendley rows
 
hmm, I wouldn't bend in the knees so much, they can get in the way of the bar, so stand a bit taller (but keep your trunk about parallell with the floor). The point of the pendlay row is to start from the ground from a dead stop each rep. Also, you are suppose to bend your upper back without bending the lower back and let your shoulder blades protract (go forward) then in one quick motion pull back the shoulder blades, straighten out the upper back and pull the bar to your upper abs. All that should be done at the same time. Atleast that's how I got them explained.
 
Hmm okay, tommorow night while doing my next session I will try to perfect my form.

I have my SAT's tommorow morning..boooooooooo
 
Squats(60lb)
4 sets, 10 reps
Barbell Row[60lb]
4 sets, 10 reps
I took your guy's advice and bent my knees a bit more and tried my best to not bend my lower back, i still felt it a bit in my lower back but it was much better than before, but my form can still use work.
Weighted Push ups[20lb]
1 set, 20 reps
1 set, 20 reps
1 set, 11 reps
My original goal was to go 3x20 but man by the third set my arms were aching and I was could really feel it in my arms/shoulders. I think adding weighted push ups was a great choice, it felt pretty intense and look forward to improving on it.
Bicep Curl[60lb]
4 sets, 5 reps
Again, I felt like I was struggling even less with the Bicep curl and that made me happy. Next session I will increase the rep's to 6-7 and do 4 sets and make it more intensive and see if I can complete it.
Fore arm curls[60lb]
4 sets, 10 reps
Weighted Crunches[20lb]
4 sets, 25 reps
Oblique side crunches
3 sets, 25 reps ( each side )
 
Last edited:
You must log in or register to reply here.
Back
Top