Phate's Journal

Phate89 said:
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 )
Click to expand...


If you have the weight try to keep the reps for the crunches under 25 or 30--add weight if necessary--if you have them.

I think your understanding the progression part now.


KEEP ROCKEN PHATE!


Chillen
 
Howd those rows go?

heres some good form and a great ass
 
Thanks, I will try to do what she is doing though it's hard to straighten and lower my back that much without it being a little bent.
 
Hey phate,
How did your SAT's go? Are you a junior or a senior? I know how you feel right now, because I was there a year ago.
 
I am a Senior, this was my second time taking the SAT reasoning test and it was boring and tiresome as usual. Go there at 7:45 AM started testing by 8:15 and the test went all the way to 12:40, got a couple 5 minute breaks.

I think I totally blew the math section and I hope I did okay on my essay, because thats a big chunk of the score..last time i only go a 6 on the essay, so I better have done better this time.
 
Deadlift
4 sets, 10 reps
I know that your not supposed to feel tense/soreness in your back while doing row's, but what about Deadlift. I am pretty sure my form is spot on, my legs are bent my ass is in the ****ting position and I my back is straight but I still feel it in my lower back. Bad form or is this normal?
Military Press
4 sets, 6 reps
Chinups[shoulder length grip
1 set, 6 reps
1 set, 5 reps
1 set, 3 reps
1 set, 2- 2.5 reps
Standing tricep extensions
4 sets, 10 reps
Calve raises
4 sets, 12 reps
 
Front Squats60lb
4 sets, 12 reps
Barbell Row60lb
4 sets, 10 reps
I did what you guys said to do with my form, and it worked. I didn't feel anything in my lower back, but did feel it somewhere in my upper back but I think those were just the muscles being worked.
Weighted Push ups20lb
1 set, 20 reps
1 set, 20 reps
1 set, 17 reps
Bicep Curl60lb
1 set, 7 reps
1 set, 7 reps
1 set, 4 reps
1 set, 3 reps
Don't know whether to keep trying to do 3-4 sets of 7 reps until I reach it and try to progress each session, or lower the rep and do 3-4 sets of 6 reps.
Weighted Crunches20lb
3 sets, 25 reps
Oblique side crunches[eachside]
3 sets, 25 reps
 
Phate where are you?

Havent posted since the 11th........whats up?........I know its been only 2 days..........But just checking in with my friend......(and I always will check in)..........I can give the ones that dont like this.......a tissue......LOL



Phate.......are you still giving your body muscle BAIT?



Best wishes



Chillen
 
Yep, don't worry I'm still here, just usually only write in my journal on my workout days

DeadLift
4 sets, 10 reps
[BMilitary Press[/B]
4 sets, 6 reps
Going to increase reps next workout.
Chinups[shoulder length]
1 set, 7 reps
1 set, 5.5 reps
1 set, 3 reps
1 set, 2 reps
Weighted Crunches[20lb]
3 sets, 25 reps
I usually held the weight above my chest and today tried doing the crunches while holding it behind my back and it was definetly too hard, so i tried to hold it as far back and do the crunch, goal is to get my abs strong enough to where I can hold the weights behind my head and do the crunches with ease.
Obliques[each side]
3 sets, 25 reps
Im getting bored of doing these side crunches, will they aren't too challenging anymore. Does anyone have another other oblique routines i can do at home or a way to work my obliques using free weights? thanks
Standing fore-arm curls
3 sets, 25 reps
Had some more time, and I haven't done any forearm isolation in a little while so i decided to do that.
Calve Raises
4 sets, 12 reps
Did these with my heaviest weights (60lb free weights ) and I could do them pretty easily without too much of a challenge...i need more weights..damnit..

Cardio
Did 10 minutes of high intensity interval jump skipping, even felt like recording myself..hehe...

Anyways, shower time.
 
Front Squats
4 sets, 10 reps
Will increase rep count to 12 this week.
Barbell Row
4 sets, 10 reps
Will try and increase reps to 12 as well and see how I do.
Weighted Push ups[20lb]
3 sets, 20 reps
Wohoo finally accomplished this. I barely was able to do the 20th on the last set and it took all my energy but i did it, going to start with 30lb weights this week.
Standing tricep extensions
3 sets, 10 reps
Haven't done these in a while, so just some tricep isolation

I also weighed myself in this morning and I am at 149 ( give or take 1lb)
I started bulking last month around 144-145 so thats a 4-5 pound gain in almost a month. Sounds like half of it was fat, but it wasn't too much of a gain I guess.
 
At the moment I am only doing 3 compounds and an iso or two for my fbw, should i switch it up and make my FBW include 5 compound exercises with just one iso r something like this:
A
squats
weighted push ups
rows
pullups
mil press/dips

B
deadlifts
weighted push ups
rows
chinups
mil press/dips

Because I realized, some weeks I'd be doing chinups, weighted push ups, or rows once a week. So this one will take more time, but will get a better workout out of it.

What do you guys suggest?
 
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Deadlift
4 sets, 12 reps
chinups[close handed]
1 sets, 6.5 reps
1 set, 3.5 reps
1 set, 2 reps
1 set, 1.5 reps
Didn't realize close gripped chinups would take out so much energy out of me compared to just normal chins. So its definetly something i need to work on, but it was something new so thats good. I think i'm going to start doing chins/pull's on each fbw..
Military press
2 sets, 8 reps
1 set, 6 reps
1 set, 4 reps
Bicep Curls
2 sets, 7 reps
1 set, 6 reps
1 set, 5 reps
Weighted crunches[20lb]
3 sets, 25 reps
obliques
3 sets, 25 reps
 
Last edited:
Hey, I think it would be worth your time to change to that new workout with more compounds. I know I'm not the expert you were looking for advice from, but your body can take more of a beating that your giving it right now. I would also say add another leg exercise, because you are training the upper body way more than the lower. On squat days, I follow by straight leg deadlifts, which was recommended by karky. I'm still trying to figure out what to add on deadlift days though.

For the record, my workouts are very similar the one you are looking to shift to, so if you find out its crap... let me know.
 
amp89 said:
Hey, I think it would be worth your time to change to that new workout with more compounds. I know I'm not the expert you were looking for advice from, but your body can take more of a beating that your giving it right now. I would also say add another leg exercise, because you are training the upper body way more than the lower. On squat days, I follow by straight leg deadlifts, which was recommended by karky. I'm still trying to figure out what to add on deadlift days though.

For the record, my workouts are very similar the one you are looking to shift to, so if you find out its crap... let me know.
Click to expand...

I forgot to add bicep curls to the previous one. And I talked to PB about whether I should change my workout to include 5 compounds instead of 3 and he said that I can grow at the same right with 3 compounds as long as I am progressing and eating enough. Though I am going to start doing 4 compounds instead of 3 since i added doing chinups/pullups to each session. So that would be 4 compounds and then another 2-3 iso's.
As for leg workouts, the only workouts I have for my legs are weighted calve raises, squats, and I also feel it in my leg when i do deadlift and because i am limited on equipment I haven't thought of any other leg exercises I can do.
I think I am getting some improvements out of it so thats good.

Thanks for your input, i appreciate it.
 
Have you thought of going to a upper lower or a push pull split?
 
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