385 deadlift..impressive

your quads my be gawd status

my legs have gotten noticeably bigger

but not much definition

Wednesday 530pm: Cardio
40 mins incline walk, treadmill, 15.0 incline, 4.0 mph

Just started this last week, after having been out of the gym for a couple months but like it so far.

On average how long does it take you to get through this workout.

i'd say each day takes somewhere around 75-80 mins give or take.

Thursday 5pm: Back and Shoulders Hypertrophy Day/Abs
Pendlay rows: 135x8 warmup, 185x6x5
Weighted pullups: bw+25# 8, 7, 6
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows against incline bench: 60#dbs 3x10
Close grip underhand lat pull down: 140x3x12
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8

Abs: modified 8 min ab routine



Friday, Saturday, Sunday:

man i caught some kinda stomach bug fri morn. that sh!t tore me apart all weekend. i'm kinda feeling a little better today but i was incapacitated for for the better part of those 3 days. what a waste, this summer is definitely not going as i had planned

Monday 5pm: Upper Body Power Day
Close parallel grip pull ups: bw+45# 3x6
Off the rack db rows (per side): 90#dbx7, 95#dbx6, 100#dbx5
Hammer strength iso lateral row machine (pull and hold for a second, alternating sides): +90#(per side)x7, +115#(per side)x6, +135#(per side)x5
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1
Weighted dips: bw+60#x3x8
Seated db shoulder press: 65#dbs 8, 7, 6
Standing straight bar curls: 95x3x7 (yes i took the rack too many part timers wasting valuable space in the gym last night)
Skull crushers: 95x3x8

i tried a few new back exercises , kinda liked the change up. i definitely started to run outta steam by the time i got to shoulders though. being sick this past weekend really kicked my ***. my gym was a nightmare last night. total rush hour "trying to get in shape for the summer but i'm a few months too late" crowd. fukk em, nobody was squatting anyway.

i really want to go for 405 on deads tonight, hoping to have some of my energy back.

Tuesday 5pm: Lower Body Power Day/Abs
Squats: warmup 135x8, 225x5, 295x2 (failed badly on 3rd rep ), 225x5
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405 (went for it twice, both attempts got stuck at knee level and could not lock out )
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

modified 8 min ab routine



i don't know, i guess i was still hurting from being sick all weekend. parts of the workout the energy and stempf were there, other parts they were no where to be found. kinda disappointed in myself, i really thought i'd have that 405 dead. the squats were a disaster. i've got nothing.

Breh you shouldn't really do dead lifts same day as squats as well as stiff leg deadlifts. To much. Either squat or deadlift.

Heavy squats and heavy reads on the sane day =

You couldn't get those deads off cause your quads were fried. That's one thing I don't like about PHAT and don't do. That is a detour to snap city

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when i'm feeling 100% i don't have any issues doing both

according to layne, once you adjust to the program you can do them both on the same day if you're used to the volume.

when i've hit my previous pr's it was on the same day so who knows. i think yesterday was more of a matter of coming off being sick all weekend.

PHAT's normal routine doesnt have heavy deads/squats on the same day

i alternate squats/deads on lower powerday each week

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I would not do squats and deadlifts on the same day unless you have been doing PHAT for a long time and you are very adapted to the routine and are able to tolerate it.

it never seemed like too much for me once i added the dl's so i've just kept it that way

Yes he does say that but to me that's still a lot to do, but if you can handle it and it's not effecting growth then by all means go head.

Thursday 1030am: Back and Shoulders Hypertrophy Day
Underhand grip bb rows: 135x10 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Hammer strength iso lateral row machine (pull and hold for a second, alternating sides): +115#(per side)x3x8
Dumbbell rows against incline bench: 60#dbs 3x10
Seated cable row: 150x3x12
Close grip underhand lat pull down: 140x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Lateral cable raises: 15#per side 10, 9, 9



feel like i'm getting back to 100% strength again .

going to go for a run outside and try and get 5 miles in after work, then hit abs. if you don't see me posting tmrw i'll be at nyu hospital hooked up to an iv