Back
Conventional deadlift - empty bar warmup sets; 1x8 at 90lbs; 1x6 at 160lbs; 1x4 at 240lbs; 2x1 at 265lbs
Pull-up - 4x8,8,6,3 at bodyweight
Neutral-grip pull-up - 3x6,5,4
Neutral-grip seated cable row - 3x10,10,8 at 190lbs
Biceps
Lower pulley cable curl - 3x8 at 85lbs
DB hammer curl - 3x8 at 25lbs per DB
Bakal gym malapit sa amin, may party kasi sa bahay. Buti na lang walang tao kaya mabilis lang ako natapos
Jan. 10, 2015
Legs
Barbell back squat - empty bar, 70lb warmup sets; 1x6 at 160lbs; 1x4 at 200lbs; 2x4,2 at 210lbs
DB lunge - 3x6 at 60lbs per DB
Straight-leg deadlift - 3x8,8,6 at 150,155,160lbs
Leg extension - 3x12,12,10 at 130lbs
Seated calf raise - 4x10,10,10,6 at 135lbs
inspired by one of the journals here, I'm going to try out PHAT training for a couple of months, maybe three, just to see if I get stronger from the increase in frequency. Kapa-kapa muna sa weights ngayon, not sure pa ko sa mga 1 rep max, etc. ko.
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 110,110,120lbs
Pull-up - 2x7,6 at bodyweight+15lb plate
Rack chin - 2x10
Flat DB press - 3x6,5,5 at 65lbs per DB
Weighted chest dip - 2x10 at bodyweight + 15lb plate
Seated DB shoulder press - 3x6 at 45lbs per DB
EZ bar curl - 3x8,8,6 at 40,45lbs
Skull crusher - 3x10,10,8 at 45lbs
For lunch at work (baon ng ilang araw). Paired with brown rice and veggies or served on wholewheat pita with cheese and veggies:
Seared beef sirloin (1 kilo)
Baked skinless chicken breast (1.5 kilos)
inspired by one of the journals here, I'm going to try out PHAT training for a couple of months, maybe three, just to see if I get stronger from the increase in frequency. Kapa-kapa muna sa weights ngayon, not sure pa ko sa mga 1 rep max, etc. ko.
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 110,110,120lbs
Pull-up - 2x7,6 at bodyweight+15lb plate
Rack chin - 2x10
Flat DB press - 3x6,5,5 at 65lbs per DB
Weighted chest dip - 2x10 at bodyweight + 15lb plate
Seated DB shoulder press - 3x6 at 45lbs per DB
EZ bar curl - 3x8,8,6 at 40,45lbs
Skull crusher - 3x10,10,8 at 45lbs
For lunch at work (baon ng ilang araw). Paired with brown rice and veggies or served on wholewheat pita with cheese and veggies:
Seared beef sirloin (1 kilo)
Baked skinless chicken breast (1.5 kilos)
kilala ko sinong phat ung nakapag inspire sayo heheheh. ano recipe mo sa chiken breast bro
Haha mukhang effective eh. Tapos nagbasa basa ako online, marami naman positive feedback.
Chicken breast, cayenne powder, rosemary, garlic, a little salt, pepper, paprika, baked at 250 degrees for 45 mins.
PHAT TRAINING -DAY 2
LOWER BODY POWER DAY
Barbell back squat - 3x5,4,3 at 180,200,200lbs
Barbell hack squat - 2x10,8 at 100,120lbs
Leg extension - 2x10 at 140lbs
Barbell stiff-legged deadlift - 3x8,6,6 at 150,160,165lbs
Lying leg curl - 2x8 at 90lbs
Smith machine standing calf raise - 4x8 at 200lbs
Slightly modified the original program... So far, hypertrophy day = more enjoyable than power day! Sarap nung natapos na. Used slightly lighter weights to allow for more reps.
PHAT TRAINING - DAY 4
BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 90lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x8
Neutral-grip seated cable row - 3x10 at 190lbs
DB shrug against bench - 2x12 at 50lbs per DB
Close-grip pulldown - 3x15,15,8 at 110,120,120lbs
Seated DB shoulder press - 3x10,8,8 at 40lbs per DB
EZ bar upright row (wide grip) - 2x15,12 at 40,45lbs
DB lateral raise - 3x15,12,12 at 20lbs per DB
Sure thing though I would suggest sticking with your program before you try something else. Ako kasi medyo stagnant na yung progress sa regular split
Bakal gym malapit sa amin dahil wala akong sariling leg press machine lol
Jan. 16, 2015
PHAT TRAINING - DAY 5
LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 140lbs
Machine hack squat - 3x10 at 200,230lb
Leg press - 2x15,12 at 280,310lbs
Leg extension - 3x12,18,15 at 80,90lbs
Romanian deadlift - 3x8 at 140lbs
Lying leg curl - 3x12,8,8 at 75lbs
Calf raise on leg press machine - 4x15,15,15,13 at 220lbs
Seated calf raise - 3x15 at 115lbs
Sinulog! Ang ganda ng gym dito sa Crown Regency hotel, kumpletong kumpleto! No excuses kahit bakasyon!
PHAT TRAINING - DAY 6
CHEST & ARMS HYPERTROPHY DAY
DB flat bench press - 3x6 at 45lbs per DB
DB incline bench press - 3x8 at 50lbs per DB
Flat bench barbell press - 3x12,12,10 at 90lbs
Incline DB flye - 2x12,8 at 25lbs per DB
Hammer strength chest press - 3x12,10,10 at 120,140,160lbs
Cambered bar preacher curl - 3x10,10,6 at 30,30,40lbs
DB concentration curl - 2x8 at 20lbs
Spider curl - 2x15,12 at 20lbs
Close-grip bench press - 3x10,6,6 at 80lbs
Tricep cable pulldown with rope attachment - 2x12 at 80lbs
Dagat yung tao! Pero enjoy sobra walang katulad ) maliligo ka sa alak, pawis at pintura. Mainit nung hapon nasunog nga ako eh pero malamig na rin nung gabi. Will definitely go back.
Again, changed around some exercises and added a couple of light sets (not listed) according to my needs.
PHAT TRAINING - WEEK 2
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 130, 130,140bs
Pull-up - 3x7,4,4 at bodyweight+15,15,10lb plate
Rack chin - 2x10
Flat DB press - 1x5 at 65lbs per DB
Flat barbell press - 2x5 at 140,150lbs
Weighted chest dip - 2x12 at bodyweight + 20lb plate
Seated DB shoulder press - 3x6 at 50lbs per DB
EZ bar curl - 3x7 at 50lbs
Skull crusher - 3x10,8,8 at 50lbs
Nagpunta ka pala dito during sinulog bro? Good thing at na enjoy mo, grabeh talaga tao nung sunday. After 4 years na idle, ngaun lang ako naka experience ulit ng sinulog. Prititit!
Prititit! Pit señor! Hahaha sobrang nag-enjoy ako kahit na nangamoy hindi maintindihan sando ko at naging pink yung white shorts ko ))
PHAT TRAINING - WEEK 2
LOWER BODY POWER DAY
Barbell back squat - 3x5,4,3 at 190,205,205lbs
Barbell hack squat - 2x10,8 at 140,160lbs
Leg extension - 2x12,10 at 150lbs
Barbell stiff-legged deadlift - 3x8,6,6 at 160,165,170lbs
Lying leg curl - 2x8 at 90lbs
Smith machine standing calf raise - 4x8 at 210lbs
Haha punta ka na lang next year para maranasan mo photos don't do it justice.
Ang weird, mas mahirap mag neutral-grip seated rows sa lat pulldown/row machine ko kaysa sa lower pulley ng crossover machine ko. Hmm. Nabawasan ang weight from 190lbs to 140lbs nung sa kabilang machine ako nag rows.
PHAT TRAINING - WEEK 2
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 100lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x10
Neutral-grip seated cable row - 3x8 at 140lbs
DB reverse flye against bench - 2x12 at 15lbs per DB
Close-grip pulldown - 3x15,12,8 at 110,120,125lbs
Seated DB shoulder press - 3x10,10,8 at 40lbs per DB
EZ bar upright row (wide grip) - 2x15,12 at 50,55lbs
DB lateral raise - 3x15,12,12 at 20lbs per DB
DB standing shrug - 3x12 at 40lbs per DB
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 150lbs
Machine hack squat - 3x10 at 220,240,240lbs
Leg press - 2x15,12 at 310,320lbs
Leg extension - 3x15 at 80,80,95lbs
Romanian deadlift - 3x8 at 150,160,160lbs
Lying leg curl - 3x12,10,8 at 75,80,80lbs
Calf raise on leg press machine - 4x15 at 250lbs
Seated calf raise - 3x15,14,10 at 120lbs
"...
Ang weird, mas mahirap mag neutral-grip seated rows sa lat pulldown/row machine ko kaysa sa lower pulley ng crossover machine ko. Hmm. Nabawasan ang weight from 190lbs to 140lbs nung sa kabilang machine ako nag rows.
..."
Check the cable system, i.e. the number of pulleys and length of the cable itself. More pulleys equate to less effort required to pull an object from a surface.
That makes sense. Though both machines have 3 pulleys each, the lat machine looks like it has more distance between the individual pulleys. This is why I hate physics hahaha
Took a day off from working out yesterday; got home too late. Oh well
PHAT TRAINING - WEEK 2
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
DB flat bench press - 2x3 at 45lbs per DB; 4x3 at 50lbs per DB
DB incline bench press - 3x8 at 50lbs per DB
Flat bench barbell press - 3x15,12,12 at 90,95,95lbs
Incline cable flye - 2x18,15 at 25lbs per side
Push-up - 3x8
EZ bar standing curl - 3x10,10,8 at 35,40,40lbs
DB concentration curl - 2x8 at 25lbs
Spider curl - 2x12 at 30lbs
Close-grip bench press - 3x10,8,7 at 90lbs
Tricep cable pulldown with rope attachment - 2x12 at 85lbs
LOWER BODY POWER DAY
Barbell back squat - 3x5,4,3 at 195,205,210lbs
Barbell hack squat - 2x8 at 160,170lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x7,6,6 at 165,170,175lbs
Lying leg curl - 2x8 at 95lbs
Smith machine standing calf raise - 4x10,8,8 at 220lbs
Last time I did conventional DLs, 2 reps of 265 lbs so using the 1RM calculator, mga 273lbs max ako I guess. Romanian, still working my way up, buy my guess is mga 220lbs for 1 rep (I'll update you on this soon)
PHAT TRAINING - WEEK 3
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 3x3 at 110lbs; 3x3 at 115lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x12,10
Neutral-grip seated cable row - 3x12,12,10 at 195lbs
DB reverse flye against bench - 2x12 at 20lbs per DB
Close-grip pulldown - 3x15,12,8 at 115,125,130lbs
Seated DB shoulder press - 3x10,10,8 at 40lbs per DB
EZ bar upright row (wide grip) - 2x15,12 at 55,60lbs
DB lateral raise - 3x15,12,12 at 20,25,25lbs per DB
DB standing shrug - 3x15 at 40lbs per DB
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 6x3 at 160lbs
Machine hack squat - 3x10 at 240,260,260lbs
Leg press - 2x12 at 330,340lbs
Leg extension - 3x15 at 80,85,100lbs
Romanian deadlift - 3x8 at160,170,170lbs
Lying leg curl - 3x12,10,8 at 75,85,90lbs
Calf raise on leg press machine - 4x15 at 260lbs
Seated calf raise - 3x15,15,12 at 125lbs
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 3x3 at 130lbs; 3x3 at 135lbs
DB incline bench press - 3x8 at 55lbs per DB
Flat bench barbell press - 3x12,12,8 at 100lbs
Incline cable flye - 2x15 at 25lbs per side
EZ bar standing curl - 3x10,10,8 at 40,45,45lbs
DB concentration curl - 2x8 at 25lbs
DB spider curl - 2x12 at 20lbs per DB
Close-grip bench press - 3x12,10,7 at 100lbs
Tricep cable pushdown - 2x12 at 95lbs
Salamat boss Emman consistency talaga, lalo na ngayong maganda pa ang metabolism natin ) will do!
PHAT TRAINING - WEEK 4
Day 2 - LOWER BODY POWER DAY
Barbell back squat - 3x5,4,4 at 200,210,215lbs
Barbell hack squat - 2x8 at 170,180lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x7,6,6 at 170,175,180bs
Lying leg curl - 2x8 at 100lbs
Smith machine standing calf raise - 4x8 at 230lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 115lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x12
Neutral-grip seated cable row - 3x12,12,10 at 200lbs
DB shrug against bench - 3x12,12,8 at 40lbs per DB
Close-grip pulldown - 3x15,10,8 at 120,130,130lbs
Seated DB shoulder press - 3x10,8,8 at 40,45,45lbs per DB
EZ bar upright row (wide grip) - 2x12 at 60lbs
DB lateral raise - 3x12,12,10 at 25lbs per DB
Daming tao sa bakal gym so sa bahay na lang. Had to compromise for some exercises. Also, medyo tinatamad ako ngayon haha.
PHAT TRAINING - WEEK 4
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 6x3 at 170lb
Sissy squat - 3x8
Leg extension - 3x15 at 90,90,100lbs
Barbell stiff-legged deadlift - 3x6,8,8 at170,110,110lbs (sudden lower back pain after the first set so I opted for a lower weight)
Lying leg curl - 3x10,10,8 at 80,85,90lbs
Smith machine calf raise - 4x15 at 160lbs
Comments
Jan. 08, 2015
Back
Conventional deadlift - empty bar warmup sets; 1x8 at 90lbs; 1x6 at 160lbs; 1x4 at 240lbs; 2x1 at 265lbs
Pull-up - 4x8,8,6,3 at bodyweight
Neutral-grip pull-up - 3x6,5,4
Neutral-grip seated cable row - 3x10,10,8 at 190lbs
Biceps
Lower pulley cable curl - 3x8 at 85lbs
DB hammer curl - 3x8 at 25lbs per DB
Straight-arm pulldown - 3x8 at 105lbs
Jan. 10, 2015
Legs
Barbell back squat - empty bar, 70lb warmup sets; 1x6 at 160lbs; 1x4 at 200lbs; 2x4,2 at 210lbs
DB lunge - 3x6 at 60lbs per DB
Straight-leg deadlift - 3x8,8,6 at 150,155,160lbs
Leg extension - 3x12,12,10 at 130lbs
Seated calf raise - 4x10,10,10,6 at 135lbs
Roman chair leg raise - 3x8
5 minute cardio
PHAT TRAINING - DAY 1
inspired by one of the journals here, I'm going to try out PHAT training for a couple of months, maybe three, just to see if I get stronger from the increase in frequency. Kapa-kapa muna sa weights ngayon, not sure pa ko sa mga 1 rep max, etc. ko.
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 110,110,120lbs
Pull-up - 2x7,6 at bodyweight+15lb plate
Rack chin - 2x10
Flat DB press - 3x6,5,5 at 65lbs per DB
Weighted chest dip - 2x10 at bodyweight + 15lb plate
Seated DB shoulder press - 3x6 at 45lbs per DB
EZ bar curl - 3x8,8,6 at 40,45lbs
Skull crusher - 3x10,10,8 at 45lbs
For lunch at work (baon ng ilang araw). Paired with brown rice and veggies or served on wholewheat pita with cheese and veggies:
Seared beef sirloin (1 kilo)
Baked skinless chicken breast (1.5 kilos)
kilala ko sinong phat ung nakapag inspire sayo
Chicken breast, cayenne powder, rosemary, garlic, a little salt, pepper, paprika, baked at 250 degrees for 45 mins.
PHAT TRAINING -DAY 2
LOWER BODY POWER DAY
Barbell back squat - 3x5,4,3 at 180,200,200lbs
Barbell hack squat - 2x10,8 at 100,120lbs
Leg extension - 2x10 at 140lbs
Barbell stiff-legged deadlift - 3x8,6,6 at 150,160,165lbs
Lying leg curl - 2x8 at 90lbs
Smith machine standing calf raise - 4x8 at 200lbs
PHAT TRAINING - DAY 4
BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 90lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x8
Neutral-grip seated cable row - 3x10 at 190lbs
DB shrug against bench - 2x12 at 50lbs per DB
Close-grip pulldown - 3x15,15,8 at 110,120,120lbs
Seated DB shoulder press - 3x10,8,8 at 40lbs per DB
EZ bar upright row (wide grip) - 2x15,12 at 40,45lbs
DB lateral raise - 3x15,12,12 at 20lbs per DB
Bakal gym malapit sa amin dahil wala akong sariling leg press machine lol
Jan. 16, 2015
PHAT TRAINING - DAY 5
LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 140lbs
Machine hack squat - 3x10 at 200,230lb
Leg press - 2x15,12 at 280,310lbs
Leg extension - 3x12,18,15 at 80,90lbs
Romanian deadlift - 3x8 at 140lbs
Lying leg curl - 3x12,8,8 at 75lbs
Calf raise on leg press machine - 4x15,15,15,13 at 220lbs
Seated calf raise - 3x15 at 115lbs
PHAT TRAINING - DAY 6
CHEST & ARMS HYPERTROPHY DAY
DB flat bench press - 3x6 at 45lbs per DB
DB incline bench press - 3x8 at 50lbs per DB
Flat bench barbell press - 3x12,12,10 at 90lbs
Incline DB flye - 2x12,8 at 25lbs per DB
Hammer strength chest press - 3x12,10,10 at 120,140,160lbs
Cambered bar preacher curl - 3x10,10,6 at 30,30,40lbs
DB concentration curl - 2x8 at 20lbs
Spider curl - 2x15,12 at 20lbs
Close-grip bench press - 3x10,6,6 at 80lbs
Tricep cable pulldown with rope attachment - 2x12 at 80lbs
Ayos no excuses nga kahit nasa travel workout parin! Daming tao dyan? Musta weather?
Again, changed around some exercises and added a couple of light sets (not listed) according to my needs.
PHAT TRAINING - WEEK 2
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 130, 130,140bs
Pull-up - 3x7,4,4 at bodyweight+15,15,10lb plate
Rack chin - 2x10
Flat DB press - 1x5 at 65lbs per DB
Flat barbell press - 2x5 at 140,150lbs
Weighted chest dip - 2x12 at bodyweight + 20lb plate
Seated DB shoulder press - 3x6 at 50lbs per DB
EZ bar curl - 3x7 at 50lbs
Skull crusher - 3x10,8,8 at 50lbs
PHAT TRAINING - WEEK 2
LOWER BODY POWER DAY
Barbell back squat - 3x5,4,3 at 190,205,205lbs
Barbell hack squat - 2x10,8 at 140,160lbs
Leg extension - 2x12,10 at 150lbs
Barbell stiff-legged deadlift - 3x8,6,6 at 160,165,170lbs
Lying leg curl - 2x8 at 90lbs
Smith machine standing calf raise - 4x8 at 210lbs
Ang weird, mas mahirap mag neutral-grip seated rows sa lat pulldown/row machine ko kaysa sa lower pulley ng crossover machine ko. Hmm. Nabawasan ang weight from 190lbs to 140lbs nung sa kabilang machine ako nag rows.
PHAT TRAINING - WEEK 2
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 100lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x10
Neutral-grip seated cable row - 3x8 at 140lbs
DB reverse flye against bench - 2x12 at 15lbs per DB
Close-grip pulldown - 3x15,12,8 at 110,120,125lbs
Seated DB shoulder press - 3x10,10,8 at 40lbs per DB
EZ bar upright row (wide grip) - 2x15,12 at 50,55lbs
DB lateral raise - 3x15,12,12 at 20lbs per DB
DB standing shrug - 3x12 at 40lbs per DB
PHAT TRAINING - WEEK 2
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 150lbs
Machine hack squat - 3x10 at 220,240,240lbs
Leg press - 2x15,12 at 310,320lbs
Leg extension - 3x15 at 80,80,95lbs
Romanian deadlift - 3x8 at 150,160,160lbs
Lying leg curl - 3x12,10,8 at 75,80,80lbs
Calf raise on leg press machine - 4x15 at 250lbs
Seated calf raise - 3x15,14,10 at 120lbs
Check the cable system, i.e. the number of pulleys and length of the cable itself. More pulleys equate to less effort required to pull an object from a surface.
Took a day off from working out yesterday; got home too late. Oh well
PHAT TRAINING - WEEK 2
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
DB flat bench press - 2x3 at 45lbs per DB; 4x3 at 50lbs per DB
DB incline bench press - 3x8 at 50lbs per DB
Flat bench barbell press - 3x15,12,12 at 90,95,95lbs
Incline cable flye - 2x18,15 at 25lbs per side
Push-up - 3x8
EZ bar standing curl - 3x10,10,8 at 35,40,40lbs
DB concentration curl - 2x8 at 25lbs
Spider curl - 2x12 at 30lbs
Close-grip bench press - 3x10,8,7 at 90lbs
Tricep cable pulldown with rope attachment - 2x12 at 85lbs
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5,5,4 at 140, 145,150lbs
Pull-up - 3x7,6,5 at bodyweight+15lb plate
Rack chin - 2x12,10
Flat barbell press - 3x5,5,3 at 140,145,150lbs
Weighted chest dip - 2x12 at bodyweight + 20lb plate
Barbell standing overhead press - 3x10,6,6 at 70,90,90lbs
EZ bar curl - 3x7,6,6 at 50,55,55lbs
Skull crusher - 3x10,8,8 at 55lbs
PHAT TRAINING - WEEK 3
LOWER BODY POWER DAY
Barbell back squat - 3x5,4,3 at 195,205,210lbs
Barbell hack squat - 2x8 at 160,170lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x7,6,6 at 165,170,175lbs
Lying leg curl - 2x8 at 95lbs
Smith machine standing calf raise - 4x10,8,8 at 220lbs
Ano current lifting stats mo ngayon sa:
Conventional Deadlift
Romanian Deadlift
Thanks
PHAT TRAINING - WEEK 3
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 3x3 at 110lbs; 3x3 at 115lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x12,10
Neutral-grip seated cable row - 3x12,12,10 at 195lbs
DB reverse flye against bench - 2x12 at 20lbs per DB
Close-grip pulldown - 3x15,12,8 at 115,125,130lbs
Seated DB shoulder press - 3x10,10,8 at 40lbs per DB
EZ bar upright row (wide grip) - 2x15,12 at 55,60lbs
DB lateral raise - 3x15,12,12 at 20,25,25lbs per DB
DB standing shrug - 3x15 at 40lbs per DB
PHAT TRAINING - WEEK 3
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 6x3 at 160lbs
Machine hack squat - 3x10 at 240,260,260lbs
Leg press - 2x12 at 330,340lbs
Leg extension - 3x15 at 80,85,100lbs
Romanian deadlift - 3x8 at160,170,170lbs
Lying leg curl - 3x12,10,8 at 75,85,90lbs
Calf raise on leg press machine - 4x15 at 260lbs
Seated calf raise - 3x15,15,12 at 125lbs
Back progress pic. Sana makakita ako ng definition soon. Pero masaya pa rin ako, just over a year ago, halos wala akong lats
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 3x3 at 130lbs; 3x3 at 135lbs
DB incline bench press - 3x8 at 55lbs per DB
Flat bench barbell press - 3x12,12,8 at 100lbs
Incline cable flye - 2x15 at 25lbs per side
EZ bar standing curl - 3x10,10,8 at 40,45,45lbs
DB concentration curl - 2x8 at 25lbs
DB spider curl - 2x12 at 20lbs per DB
Close-grip bench press - 3x12,10,7 at 100lbs
Tricep cable pushdown - 2x12 at 95lbs
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 140, 145,150lbs
Pull-up - 3x7,6,5 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5 at 140,145,150lbs
Weighted chest dip - 2x12 at bodyweight + 20lb plate
Barbell standing overhead press - 3x8,6,6 at 90,95,95lbs
EZ bar curl - 3x7,6,6 at 55,60,60lbs
Skull crusher - 3x8 at 60lbs
keep it up at tuloy tuloy lang. darating din ang panahon at mag iiba physique mo. basta CONSISTENCY ang susi. be safe brad
PHAT TRAINING - WEEK 4
Day 2 - LOWER BODY POWER DAY
Barbell back squat - 3x5,4,4 at 200,210,215lbs
Barbell hack squat - 2x8 at 170,180lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x7,6,6 at 170,175,180bs
Lying leg curl - 2x8 at 100lbs
Smith machine standing calf raise - 4x8 at 230lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 115lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x12
Neutral-grip seated cable row - 3x12,12,10 at 200lbs
DB shrug against bench - 3x12,12,8 at 40lbs per DB
Close-grip pulldown - 3x15,10,8 at 120,130,130lbs
Seated DB shoulder press - 3x10,8,8 at 40,45,45lbs per DB
EZ bar upright row (wide grip) - 2x12 at 60lbs
DB lateral raise - 3x12,12,10 at 25lbs per DB
PHAT TRAINING - WEEK 4
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 6x3 at 170lb
Sissy squat - 3x8
Leg extension - 3x15 at 90,90,100lbs
Barbell stiff-legged deadlift - 3x6,8,8 at170,110,110lbs (sudden lower back pain after the first set so I opted for a lower weight)
Lying leg curl - 3x10,10,8 at 80,85,90lbs
Smith machine calf raise - 4x15 at 160lbs