Phate's Journal

Deep front squats
3x10

Military press
2x9
1x8.5
1x6

Upright row
4x5

Calve raises
4x10

Lunges @ 40lb
3x10 each side

- slight strength loss on military press and pull ups
- kept it heavy on upright row
- Going to continue to finish this small cut despite the small strength loss, once i bulk i feel like i'll gain it back easily.
 
last nights workout

Weighted push ups[40lb]
2x20
1x15

Chair Dips
2x8
1x5


Skull Crushers
3x12

Weighted crunches
3x25

Weighted sit ups
1x25[20lb]
2x20[30lb]
 
Deadlift
4x12

BO row
4x10

curls
3x10

superset

narrow curls
3x5

Notes
1. Last several rep of my BO row I pretty much cheated and used my body as momentum to get the bar up...just wanted to complete the set.
2. After BO row i wanted to do a Chin up/close grip chin super set, for some reason on my first set I felt EXTREMLY weak and could barely do 4, when normally i'd do around 11-12 normal chins on the first set. I have no clue why i was too weak to do chins tonight. At first I thought it had to do with diet and rest, but I had plenty of rest, and before workout i had a can of complex carbs like i usually do, and it was only my chins that got extremely weak on. I have no idea how and why they suffered so much this session, hopefully it wont occur again or i'd be freaked out why my chins are declining so rapidly.
3. first time doing a real super set, felt pretty good. though on some of the reps i used my back and momentum, yea i know..i shouldn't, but i wanted to complete the darn set and it still felt intense.

I didn't really want to workout today, i felt lazy and all today and pretty much just forced myself to lift otherwise it would mess up my routine, so meh.
 
A1

Military Press
4x6

Dikline weighted push ups
3x15 @ 30lbs

Chins ups
1x15
1x8
--- Later in the day ---
1x13
1x8

Bent Over Row
1x5[100]
3x8[80]

Dips
4x8

BB curl
1x6[80]
3x10[60]

Notes
1. First day of my upper/lower split.
2. For some reason, I felt like i had tons of energy throughout this workout. I had much more carbs than usual for my pre-workout meal ( 2-3pieces ww bread, oatmeal, apple, couple cookies(oops) ). Seriously, the entire workout in between sets while mu upper body was resting my legs were dancing and crypt walking because i had so much energy. I don't know whether it was the pre-workout carbs, the chamillionaire songs I was listening to, the fact i have excited about my new workout, or all of the above. lol.
3. Also, you remember the last time i did chins i felt incredibly weak and could barely do 4 all of a sudden, now i did them again and did 15, + 2 reps than i usually did.
 
out of curiosity how much weight do you use with the SLDL? and do you use any type of platform, or are you stretching your hammies all the way down to the bar?
 
flyinfree said:
out of curiosity how much weight do you use with the SLDL? and do you use any type of platform, or are you stretching your hammies all the way down to the bar?
Click to expand...

No platform, stretching hammies all the way.

A2

Military Press @ 95
3x6
1x5

Pullups
1x11
1x8
2x4

Weighted Presses @ 30
2x20
1x17

Up right row @ 95
5x5

Dips
3x8
1x6

Skull Crushers @ 55
3x12

Narrow Curls @ 75
3x10

Little bit of medium-high intensive jump skipping to get back into the groove of cardio.
 
A1

Military Press
3x7
1x5

Bent over Row
4x10

Chins
1x10
1x8
1x6
1x5

Weighted presses
3x20

Dips
3x8
1x6

BB curl
3x10

+2 total reps on military press...
Wasn't really feeling it this session, felt weak on chins, might have been because i put it after rows and that my arms were already tired, or just the fact i was in a bad mood. meh.
 
Cardio day

About 20 minutes of doing some med, high, and HIIT jump skipping. GOOD NIGHT and EID MUBARAK to all the muslims out there.
 
Good day everyone. today was a PHENOMENAL workout

A2

Military Press
4x7

Pull ups
1x12
1x8
1x6
1x5

upright row
4x7

Bench
1x20
weighted press
3x20

Dips
4x8

Skull crushers
3x12

Narrow curls

Notes

1. Added +4 total reps to military press
2. added 3 + total reps to row, but struggled greatly.
3. Was finally able to do the 4x8 dips, usually only got 3 x8 and 1x6 or something.
4. This was a FANTASTIC workout, after doing skull crushers and curls, my arms were as pumped as ever, i looked at them and noticed how big my arm has actually gotten, even when pumped, when first starting 3 months ago.
5. Workout took a little longer than an hour, but thats probably because i was doing poses in front of the mirror in between SETS LOL. Thats how good I felt.
6. was able to create a alternate bench with 2 chairs and several pillows, i maxed out 20 reps at 115 lbs, according to some calculator my one rep max on bench is 250, but i am not sure about these calculators. I probably could have pumped 25 even 30 reps but my arms were already a bit taxed from rows, pull ups, and press.
 
Last edited:
Hey Phate, just wondering, are you cutting or bulking right now? Or something else?

What is your short term goal and long term goal?

Just curious!
 
realworksuks said:
Hey Phate, just wondering, are you cutting or bulking right now? Or something else?

What is your short term goal and long term goal?

Just curious!
Click to expand...

Hey realworksuks, thanks for visiting my journal.

At the moment I am bulking, for probably 6-8 weeks or as long as I need. My short term goal is to:
1. Increase lean body mass
2. Increase strength
3. Keep fat to a minimum while bulking

And my long term goal is to actually look like a bodybuilder.
 
Phate89 said:
Hey realworksuks, thanks for visiting my journal.

At the moment I am bulking, for probably 6-8 weeks or as long as I need. My short term goal is to:
1. Increase lean body mass
2. Increase strength
3. Keep fat to a minimum while bulking

And my long term goal is to actually look like a bodybuilder.
Click to expand...

How long have you been doing your bulk? And how have your results been?

Do you have any way to measure body fat?
 
This is my first official week of the bulk, though i was happy with the strength and size gains i've achieved from my first 8lb bulk and hope this time to make better progress, with less fat gain with the knowledge i've learned


I have no real way to measure body fat other than the scale where i can make an estimated guess and the mirror. I wont set target weight goals, because that usually leads to fat gain. I will try not to gain more than .5lbs a week o keep my fat gains to an absolute minimum.
 
Phate89 said:
This is my first official week of the bulk, though i was happy with the strength and size gains i've achieved from my first 8lb bulk and hope this time to make better progress, with less fat gain with the knowledge i've learned


I have no real way to measure body fat other than the scale where i can make an estimated guess and the mirror. I wont set target weight goals, because that usually leads to fat gain. I will try not to gain more than .5lbs a week o keep my fat gains to an absolute minimum.
Click to expand...

So this is your first week of your new bulk eh? Did you just get done cutting off some of that fat that you gained during your last bulk?

Sounds like you have a good plan man, good job!
 
Last edited:
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