Didn’t log legs cause it’s always negative comments. No value in posting it.

6/6/19;
- Total lbs yielded ()/upper hyper #1
- Last week total (NA)upper hyper #1
- First day of new PHAT PROGRAM revised. This program got me huge, time to bring it back.

Before the 2p2 H&F Lower body police come by I only take suggestions from anybody actively going to the gym. I leave my leg gains to the one and only. #godsplan

Upper hypertrophy #1
Decline bench 6x3 rpe 7 @165 (4750)
45x20
95x5
135x3 (1780)
165x3 @60s x6

Regular pull ups 50 total @5:15

DB rows 3x10 @60 (2050)
50x5 (250)
60x10 @60s x3

Seated DB press 3x15 @45 (2085)
40x15 @90s
45x15 @90s
45x13+f

Upright rows 3x15 @
50x15 @60s
60x15 @60s x3

DB shrugs 3x15 @nah not with stiff neck

Abs

poignant

It will be logged now that I’m done squatting and focusing on leg press and hack squats

Guy does three upperbodies in a row and then says he is going to start new program with three lowerbodies per week.

Starts the new program with upperbody.

6/10/19;
- Total lbs yielded (26.200)/upper hyper #1
- Last week total (NA)upper hyper #1

Jesus Christ felt like I was back in academy with this workout after majority of sets even curls I felt like the 1-2 min break was 20 seconds and my quads and hams are on fire. Felt good tho.

Lower body hyper
leg press 6x3 rpe 7 @230 (5550)
90x5
140x3
180x3 (1410)
230x3 x6

hack squats 3x15 @180 (9950)
90x5
140x10 (1850)
180x15 @90s
180x15 @120s
180x15

Bulgarian lunges 3x12 @25 (2400)
25x12 @60s x3

Back extensions 2x15 @20 (600)
20x15 x2

Lying curls 3x20 @110 (7700)
50x5
65x5
80x3
95x3 (1100)
110x20 @60s
110x20 @60s
110x20

6/11/19;
- Total lbs yielded (18,335)/upper hyper #2
- Last week total (NA)upper hyper #2
- Reton pls don’t ask what CP is. I just found a hard drive at my job with your version of “CP”, instant lock up. There was also AP on there, they are so ***’d up. Not trying to think about that nonsense on my off days. Or when there’s a baby commercial they are wacking off to it.
- On a side note, I’m having a poker game and some ppl are telling me not to have this one individual come b/c he is into gay shaming. I was like send me the evidence before I entertain any nonsense. They sent me Facebook post of him commenting on NJ schools required to teach LGBT history. He commented what’s next? Draq queen teaching our children in the classrooms? Oh wait a sec.. Him and a transgender I went to HS with hashed it out against each other. I said I see nothing wrong with the comment he’s allowed to voice him opinion on the topic. If u don’t wanna come then don’t and you don’t dictate who I invite to my games, you wanna run a game go ahead (he still lives at his parents at age 30 so we know that’s a no lol). In any case, his point was that due to his comments he is unstable. I doubt that’s the case.

Upper hypertrophy #2
Bench 6x3 rpe 7 @185 (5865)
45x3
95x10
135x5
155x5 (2535)
185x3 @60s x6

DB incline 3x15 @65 (3365)
45x10 (450)
55x20 too easy, loco weight right durr
65x15
70x12 can loco even do doubles with this weight lol

CP machine 3x15 @140 (6300)
140x15 @90s x3

Cable cross overs 3x12 @20 (720)
20x12+ hold squeeze 1s @60s x3

Superset- pushdowns 2x10/ Bb curls 2x10 (1185) @42.5/@55
42.5x10+hold squeeze 2s/ 55x10 x2

Superset- dips 3x15/ hammer curls 3x10 (900)
@BW/@30
X15/ 30x10 x3

6/12/19;
- Total lbs yielded (8,050)/upper hyper #1
- Last week total (12,335)upper hyper #1

Sore as **** today. Legs are all sore it’s crazy. I’m supposed to do legs again tomorrow. Not sure if it’s gonna happen. We shall see.

Upper hypertrophy #1
Decline bench 6x3 rpe 7 @165 (4750)
45x20
95x5
135x3 (1780)
165x3 @60s x6

Regular pull ups 50 total @5:10

DB rows 3x10 @60
60x10 x3

Seated DB press 3x15 @45 (1500)
30x5 (150)
45x15 x2

Upright rows 3x15 @60 (1800)
60x15 x2

DB shrugs 3x15 @not enough time

Looking to skip leg day on the first week of a new program?

EVgonnaEV

Valid reasoning though so it’s acceptable.

6/13/19;
- Total lbs yielded (17,250)/lower power
- Last week total (NA)lower power
- Doing some serious weight finally. Leg gainz in progress.

Lower body power
Leg press 3x5 @270 (9700)
50x10
70x10
90x5
140x5
180x5 (3250)
230x5 @90s too ez
250x5 @90s too ez
270x5 @90s x3

Hack squats 3x5 @270 (6800)
140x5
180x5 (1600)
230x5 @120s
270x5 @120s (legs shaken, good weight)
270x5 @120s
270x5

Bulgarian lunges 3x10 @25 (750)
25x10 x3

Hip thrust 3x10 @not enough time

Lying curls 5x5 @not enough time

6/14/19; 167.2 lbs
- Total lbs yielded (12,950)/upper power
- Last week total (NA)upper power
- Bench is weak. Need to get this up to 255x5 ASAP. Should take 5 months.
- Incline DB is weak. Need to get this up to 110x5 ASAP. Should take 5 months.

Upper body power
Bench 3x5 @195 (5555)
45x10
95x10
135x5
185x3 (2630)
195x5 @120s
195x5 @120s
195x5 rpe 7.5-8.0

DB Incline 3x5 @80 (2445)
45x5
55x5
65x3 (695)
80x5 @120s too easy that’s loco schoolgirl weight
90x5 @120s
90x5 @
90x5 rpe 8.5

Weighed pull ups 3x5 @35/FULL ROM (600)
25x5 FULL ROM @60s
25x5 FULL ROM @60s
35x5 FULL ROM @60s
35x5 FULL ROM

DB rows 5x5 @75 (2400)
65x5 (325)
75x5 @60s
85x5 @90s
85x5 @90s
85x5 @90s
85x5

Weighed dips 3x5 @taken by fatphuck

DB pullovers 3x10 @60 (1950)
50x15
60x10 x2

6/17/19; 169.0 lbs
- Total lbs yielded (27,715)/lower hyper
- Last week total (26,200)lower hyper
- Hack squats put my mind to the test. Burning like a bish, reps 8+ legs shaking like a mofo but pause at the top take a deep breath tighten low back and grind thru the pain.
- Feel like I could take a nap after this workout

Lower body hyper
leg press 6x3 rpe 7 @230 (6960) +40lbs
90x5
140x3
180x3
230x3 (2100)
270x3 @60s x6 (PR)

hack squats 3x15 @180 (11,700) +50lbs
90x5
180x5 (1350)
230x15 @120s x3 (PR)

Bulgarian lunges 3x12 @25 (900) same weight
25x12 @60s x3

Back extensions 3x15 @20 (900) same weight
20x15 x3

Lying curls 3x20 @110 (7255)
80x5
95x5 (875)
110x20 @60s
110x20 @60s
110x18+f

6/18/19; 168.6 lbs
- Total lbs yielded ()/upper hyper1
- Last week total (8,050)upper hyper1

I’m fk’N drained. 8 hours sleep feels like 6 and just got 9.5 last night and felt like 7-ish. These 16 hours shifts mixed with training is killing my body.

Upper hypertrophy #1
Decline bench 6x3 rpe 7 @165 (6205)
45x20
95x5
135x5
165x5 (2875)
185x3 @60s x6

Regular pull ups 50 total @5:15
50 @4:45 (PR)

DB rows 3x10 @60
45x5 (225)
55x15
65x10 too ez
75x10

Seated DB press 3x15 @45 (2365)
30x5 (150)
45x15 @120s
55x15 @120s
55x13+f

Upright rows 3x15 @60 (2700)
60x15 x3

6/19/19;
- Total lbs yielded (19,680)/upper hyper2
- Last week total (18,335)upper hyper2

Super beat. These workouts are no joke. I’m gonna get huge on this routine.

Upper hypertrophy #2
Bench 6x3 rpe 7 @185 (6780)
45x3
95x10
135x5
155x5 (2535)
185x3 @60s
205x3 @60s x6

DB incline 3x15 @65 (3315)
45x10 (450)
65x15 @90s
70x15 @120s (difficult)
70x12+f

CP machine 3x15 @140 (5460)
140x15 @90s
140x13+f @90s
140x11+f

Cable cross overs 3x12 @20 (850)
20x15 @60s
25x12 @60s (difficult)
25x10+f

Superset- pushdowns 2x10/bb curls 2x10 @42.5/@55 (3275)
42.5x10 & 55x10 easy peasy
50x10 & 65x10 x2

Sitting at 169 lbs. my waist is getting huge. No good.

Journey from 164 11% to 169 17%

Lol so much shade

It’s all about the process! How’s your journey coming along

6/20/19;
- Total lbs yielded (17,890)/lower power
- Last week total (17,250)lower power
- Legs gainz feeling it for real this time. Feelsgoodmane.jpg

Lower body power
Leg press 3x5 @270 (11,800) +90lbs
90x5
140x3
180x3
230x3 (2100)
270x5 @90s too ez
290x5 @90s too ez
320x5 @90s getting there- little strain but not enough.
340x5 @90s meh, little more. Lets go.
360x5 @120s good weight (PR)
360x5

Hack squats 3x5 @270 (6090)
90x5
180x5
230x3 (2040)
270x5 @120s
270x5 @120s
270x5

Bulgarian lunges 3x10 @25 blah gotta go the wife bitching up a storm saying all I do is lift

Hey I thought of you during this part,

https://www.youtube.com/watch?v=_3q3...outu.be&t=5880

6/21/19;
- Total lbs yielded (11,110)/upper power
- Last week total (12,950)upper power

Upper body power
Bench 3x5 @195 (5705) +10 lbs
45x10
95x10
135x5
185x3 (2630)
205x5 @120s
205x5 @120s
205x5

DB Incline 3x5 @90 (2,630) +5 lbs
45x5
55x5
65x3 (695)
80x3 mad ez jellydik loloco weight
90x3 (510) - last warm up set
95x5 @180s
95x5 @180s
95x5

Weighed pull ups 3x5 @35 (650)
25x5 (125)
35x5 FULL ROM PAUSE AT TOP @60s x3

DB rows 5x5 @85 (2125)
85x5 @60s x5

DB pullovers 3x10 @60/ Not enough time prob too much rest time cause I even “adult” per helms

6/24/19; 170.0 lbs
- Total lbs yielded (29,130)/lower hyper
- Last week total (27,715)lower hyper

Can It still be a hypertrophy workout if rest time is 120s? That might be too long.

Almost hit pukecity after this workout.

Lower body hyper
leg press 6x3 rpe 7 @270 (8670) +50lbs
90x5
140x3
180x3
230x3
270x3 (2910)
320x3 @60s x6

hack squats 3x15 @230 (12640) +10lbs
90x5
140x5
180x8 (2590)
230x15 @120s
240x15 @120s
250x12 @120s


Bulgarian lunges 3x12 @25 (1020)
25x12
30x12 x2

Lying curls 3x15 @110 (6800)
50x5
65x5
80x3
95x3
110x20 (3050)
125x15 x2

6/25/19; 169.6 lbs
- Total lbs yielded (18,940)/upper hyper2
- Last week total (19,680)upper hyper2

Might need a deload soon or lower the volume a bit. These days are killing me.

Upper hypertrophy #2
Bench 6x3 rpe 7 @205 (6810) +5 lbs
45x3
95x10
135x5
155x5
185x3 (3090)
205x3 @60s x4
210x3 @60s x2

DB incline 3x15 @70 (3440) +5 lbs approx.
50x5
60x5 (550)
70x15 @90s
80x12 @120s
80x11+f

CP machine 3x15 @140 (5940)
140x15 @90s
160x12 @90s
160x12+f

Cable cross overs 3x12 @20/60s (600)
20x15
25x12 x2

Superset- pushdowns 3x10/bb curls 3x10 @42.5/@55 (2150)
42.5x10 x2
+
65x10 x2

6/27/19;
- Total lbs yielded (16,640)/upper hyper1
- Last week total (13,495)upper hyper1

Upper hypertrophy #1
Decline bench 6x3 rpe 7 @185 (6520)
45x20
95x5
135x3 (1780)
165x3
185x3 (1050)
205x3 @60s x6

Regular pull ups 50 total @4:45
50 @4:52 (rest 4 mins then do next exercise)

DB rows 3x10 @75 (2250)
75x10 @90s x3

Seated DB press 3x10 @50 (2470)
30x5 (150)
50x12 (600)
60x10 @90s
70x8 @120s some dickhole was hordin the 65s. Looked like a tall try hard like monte.
70x8

Upright rows 3x15 @60 (2700)
60x15 @60s x3

Machine shrugs kneeing position 3x10 @90 (2700)
90x10 x3