Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 210x3x8
Lying leg curls: 170x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
feeling much better than i did after my mon night workout. i think i just need to start getting some better sleep. i'm going to slowly start cutting back from ~3300 cals to about ~2800 for a few weeks and see how i feel. hopefully won't have to cut back on weight.
There was a point somewhat recently when I actually enjoyed cv work. Like I would wake up at 5am a few days a week just to get 45 mins of cv in before work then lift for an hour + after work. And I actually looked forward to getting out of bed. I don't know what it is lately but it's become such a fuckin chore to even get a day or 2 in a week. I gotta shake this laziness. I literally had a 15 min mental negotiation w myself before I ran today.
lmao! good luck.. program looks like hell. will be reading.
i've been on PHAT for about 8 months and the IIFYM diet thing for about 4. the dieting part is easy, as long as you are aware of what you're eating and how it's fills your macro requirements. the workout is a little tough but once you adjust to the volume it's not too bad. it's just tough to keep up w a 5 day split, then also find time to do cardio, especially w how busy my life is outside the gym.
Thursday 5am: Back and Shoulders Hypertrophy Day
Underhand grip BB rows: 135x8 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 7
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows: 75#db 3x10
Reverse flies machine: 115x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Front db raises: 30#dbx3x10 (per side)
Lateral db raises (leaning over hanging on to machine): 20#dbx3x10 (per side)
Im 6'0" and around 195lbs. Probably around 11-12% bf now because i havent been as careful w the diet and cardio in mar and apr. Im back at it again now though. Im outta town for the weekend but still working out. Will update the log when im back monday.
There was a point somewhat recently when I actually enjoyed cv work. Like I would wake up at 5am a few days a week just to get 45 mins of cv in before work then lift for an hour + after work. And I actually looked forward to getting out of bed. I don't know what it is lately but it's become such a fuckin chore to even get a day or 2 in a week. I gotta shake this laziness. I literally had a 15 min mental negotiation w myself before I ran today.
diet, stress, kids, no poon, need new goals?
I started jogging to the gym it's only 2/3 of a mile away but it's a start
There was a point somewhat recently when I actually enjoyed cv work. Like I would wake up at 5am a few days a week just to get 45 mins of cv in before work then lift for an hour + after work. And I actually looked forward to getting out of bed. I don't know what it is lately but it's become such a fuckin chore to even get a day or 2 in a week. I gotta shake this laziness. I literally had a 15 min mental negotiation w myself before I ran today.
i'm considering giving biking a try. i used to be heavy into spin class but i'm not sure how that translates. i do have a bunch of friends who have recently gotten into it and are trying to convince me to join them. how much would a very basic bike run me?
no pool in my building unfortunately. but there are pools everywhere i go over the summer (my parents, my in laws, friends homes in the hamptons etc). i just really suck at swimming.
I would say for minimum hassle (i.e. walking into a bike shop and walking out w/a bike) you should budget $1000
But my bike would have cost like $2000 from a shop. Honestly though, the shyt is 90% rider 10% bike. When I was fast I used to keep up w/fast dudes on expensive bikes on my piece of shyt. Its all about conditioning. I think you would like it, esp w/people who ride
83Daps
***ocmfII's IF/ 5/3/1 log***
