Quote:
Originally Posted by GuyThatGoesToDaGym
Oh, pics looking great btw. Crazy how fast bicep vascularity came back. How are you training these days? PHAT still?
I'm doing 5 day pro split and loving it. There's a reason most bbers train this way and they would have figured it out if something worked significantly better when there's hundreds of thousands of dollars on the line. Test+deca offseason if enhanced, bodypart split, high volume, chicken and rice. It's basically that simple. PHAT is gonna work fine too ofc.
I want to go back to PHAT but right now it’s kind of a mess. I’ve been training everyday for the past few weeks but most weeks I’ll train 6x/week and if I’m really sore I’ll do 5x. Also I’ve had so many back injuries I’m staying away from squats/ deadlifts for the time being.
Legs 1
Hack squats 3x10 @180
Lunges 3x10 @70
Hyper extensions 3x10 @50
ST8 Leg w/ plates 3x15 @50
Prone leg curls 4x12 @130
Ab work 2-3 exercises
Upper 1 (Chest)
Bench 4x6 @70% - 225 (6/6/5)
Hammer chest press 4x8 @230
DB incline 4x10 @95 (7/7/7)
Chest dips 3x20 @bw
Pec fly 4x10 @115
Push downs 4x10 @
Ab work 2-3 exercises
Shoulders
BB seated press 4x8 @145 (6/6/6)
Duel Lateral raises 4x10 @35
Traps DB 4x12 @100
Upright rows 3x10 @90
DB seated flys 3x15 @15
Pec fly machine 3x12 @70
Chest dips 3x15 @BW
Upper 2
Chin ups 3xMax @12
BB rows 4x10 @115 (10/10/10/10)
DB Rows 4x10 @95 (8/8/8)
St8 arm cable pulldowns 3x10 @57.5
Traps 3x10 @95
Curls 4x10 @32.5
Ab work 2-3 exercises