Over PHAT | SimplyShredded.com - Body Building Forum

Over PHAT1959

	dwatson 6,012	1
	I'll post my progress from week 1 until now (Day 1): Week 1: Barbell Row (3-5) : 185, 190, 185 Weighted Pull Ups (6-10) : BW, BW, BW Rack Chins (6-10) : BW+10 (2 sets) Dumbbell Press (3-5) : 95 (3 sets) Weighted Dips (6-10) : BW + 45 (3 sets) DB shoulder Press (6-10) : 50x5 (3 sets) Cambered Bar Curls (6-10) : 85,90,90 Skull Crushers (6-10) : EZ bar + 30 Current: Barbell Row (3-5) : 205, 215, 225 Weighted Pull Ups (6-10) : BW+25 (3 sets) Rack Chins (6-10) : BW+45 (3 sets) Dumbbell Press (3-5) : 110's, 110's, 115 Weighted Dips (6-10) : BW + 90 (3 sets) DB shoulder Press (6-10) : 65, 65, 70 Spider Curls (6-10) : 30's (3 sets) DB Preacher Curl (6-8) : 35's (3 sets) Skull Crushers (6-10) : EZ + 45's *Note: Arms, are 3 secs down and squeeze at the top. This is just for Day 1. Everything else is going just as good.
	Mon, Feb 20 '12 at 11:53AM EST	Post 26 • IP

	PittMuscle 906	2
	Quote: Originally Posted by dwatson I'll post my progress from week 1 until now (Day 1): Week 1: Barbell Row (3-5) : 185, 190, 185 Weighted Pull Ups (6-10) : BW, BW, BW Rack Chins (6-10) : BW+10 (2 sets) Dumbbell Press (3-5) : 95 (3 sets) Weighted Dips (6-10) : BW + 45 (3 sets) DB shoulder Press (6-10) : 50x5 (3 sets) Cambered Bar Curls (6-10) : 85,90,90 Skull Crushers (6-10) : EZ bar + 30 Current: Barbell Row (3-5) : 205, 215, 225 Weighted Pull Ups (6-10) : BW+25 (3 sets) Rack Chins (6-10) : BW+45 (3 sets) Dumbbell Press (3-5) : 110's, 110's, 115 Weighted Dips (6-10) : BW + 90 (3 sets) DB shoulder Press (6-10) : 65, 65, 70 Spider Curls (6-10) : 30's (3 sets) DB Preacher Curl (6-8) : 35's (3 sets) Skull Crushers (6-10) : EZ + 45's *Note: Arms, are 3 secs down and squeeze at the top. This is just for Day 1. Everything else is going just as good. Good shit dude! I'm so ready to start PHAT myself. And Corkey, like they've already mentioned you're definitely not eating enough. If you follow this routine correctly there's and eat right there's no way that SOME aspect of it isn't working for you. You'd be surprised how much your nutrition is lacking when you finally count everything up for the first time. I know mine was when I started.
	Mon, Feb 20 '12 at 12:20PM EST	Post 27 • IP

	dolby995 13	2
	hey dwatson, literally just started PHAT last week. looking to make similar gains to yourself. How long you gonna carry on with it for?
	Mon, Feb 20 '12 at 12:50PM EST	Post 28 • IP

	dwatson 6,012	0
	Quote: Originally Posted by dolby995 hey dwatson, literally just started PHAT last week. looking to make similar gains to yourself. How long you gonna carry on with it for? A better answer would be idk when im going to get off it. The nice thing about PHAT, is its virtually impossible to plateau. There is so many different ways to incorporate the idea behind it. Layne hit it dead on with this one. Im on week 9 i believe, with 1 week as a rest week. With a fine tuned diet, hitting your macros, you should be happy with the results you will see. Let me know if you have any questions.
	Mon, Feb 20 '12 at 12:54PM EST	Post 29 • IP

	dolby995 13	0
	yea ive really sorted my diet out over the last month, and with startin this im feeling good right now ha. Was really feeling it on my body all over by day 5 last week, can only be a good thing...
	Mon, Feb 20 '12 at 1:06PM EST	Post 30 • IP

	dwatson 6,012	0
	Yep. Its a good overall workout. When i started it i was 168lbs @ 8%BF, friday i weighed in at 185 at 7%BF. I'm also clean bulking. What are you at
	Mon, Feb 20 '12 at 1:09PM EST	Post 31 • IP

	dolby995 13	0
	Not 100% sure right now, got digital scales and the batt died last week. Not got round to gettin new one yet. Hopefully get one this week
	Mon, Feb 20 '12 at 1:13PM EST	Post 32 • IP

	Popeye25 711	0
	@op keep back away from bis. u have em back 2 back days. hit arms only once. i tried hittin em twice and didnt work at all.
	Mon, Feb 20 '12 at 2:16PM EST	Post 33 • IP

	dwatson 6,012	0
	Quote: Originally Posted by Popeye25 @op keep back away from bis. u have em back 2 back days. hit arms only once. i tried hittin em twice and didnt work at all. Who are you talking too?
	Mon, Feb 20 '12 at 2:20PM EST	Post 34 • IP

	WaxyLizard 420	0
	I don't think it's a waste hey. Like I think it depends on training method. If strength training or strength with muscle endurance at the end I find it would be impossible to fit any other muscle group on as my arms are completely fucked! If just hypertrophy training then yes as you are only doing 70-80% of your top strength so it won't be taking as much out of you.
	Mon, Feb 20 '12 at 8:59PM EST	Post 35 • IP

	MyOwnEntity 1,071	3
	4 weeks and your quitting already? Your never going to find a routine that works for you. Stick to something and allow it to work before trashing it. This is a marathon not a sprint, which as been said over and over and over. Consistency is the key here, getting massive and shredded is not going to happen in a year, its going to take multiple years of dedication and consistency.
	Mon, Feb 20 '12 at 9:42PM EST	Post 36 • IP

	dwatson 6,012	1
	Quote: Originally Posted by MyOwnEntity 4 weeks and your quitting already? Your never going to find a routine that works for you. Stick to something and allow it to work before trashing it. This is a marathon not a sprint, which as been said over and over and over. Consistency is the key here, getting massive and shredded is not going to happen in a year, its going to take multiple years of dedication and consistency. This is something no one wants to believe is true but knows its true. Patients and Consistency.
	Tue, Feb 21 '12 at 8:20AM EST	Post 37 • IP

	Corkey 108	0
	Quote: Originally Posted by MyOwnEntity 4 weeks and your quitting already? Your never going to find a routine that works for you. Stick to something and allow it to work before trashing it. This is a marathon not a sprint, which as been said over and over and over. Consistency is the key here, getting massive and shredded is not going to happen in a year, its going to take multiple years of dedication and consistency. thanks for all the replies guys PHAT is also wearing me out hardcore, would you suggest me taking a week off or a deload week sorta thing?
	Tue, Feb 21 '12 at 8:46AM EST	Post 38 • IP

	dwatson 6,012	0
	Quote: Originally Posted by Corkey Quote: Originally Posted by MyOwnEntity 4 weeks and your quitting already? Your never going to find a routine that works for you. Stick to something and allow it to work before trashing it. This is a marathon not a sprint, which as been said over and over and over. Consistency is the key here, getting massive and shredded is not going to happen in a year, its going to take multiple years of dedication and consistency. thanks for all the replies guys PHAT is also wearing me out hardcore, would you suggest me taking a week off or a deload week sorta thing? What week are you on? I deloaded at week 7, and only did becuase i irritated my bicep.
	Tue, Feb 21 '12 at 8:53AM EST	Post 39 • IP

	Corkey 108	0
	ive done 4 weeks so im in my fifth
	Tue, Feb 21 '12 at 9:12AM EST	Post 40 • IP

	dwatson 6,012	0
	You probably could, just listen to your body. But its not typical to feel ran down, you need to rest up and eat up when doing this workout
	Tue, Feb 21 '12 at 9:13AM EST	Post 41 • IP

	MyOwnEntity 1,071	1
	If you read the article fully, layne says that the volume of this routine will take time to get use to and, if needed, to take out a few assistance/auxiliary exercises until your body adapts. "Keep in mind one thing when starting this routine, it is not for the faint of heart, but heavy iron, is no match for an iron will. If you are mentally and physically tough enough, you may just power your way to new gains!" He also states " While the first few weeks you may be very sore, tired, and not feel great, if you push through this after about 4-6 weeks you will find that your body will adapt to the increased frequency and you will hardly get sore more for more than a day" Man up, do the workout and see gains.
	Tue, Feb 21 '12 at 11:42AM EST	Post 42 • IP

	Popeye25 711	0
	dwatson guy who made thread
	Tue, Feb 21 '12 at 11:47AM EST	Post 43 • IP

dwatson 6,012

Quote:

Originally Posted by MyOwnEntity
If you read the article fully, layne says that the volume of this routine will take time to get use to and, if needed, to take out a few assistance/auxiliary exercises until your body adapts.

"Keep in mind one thing when starting this routine, it is not for the faint of heart, but heavy iron, is no match for an iron will. If you are mentally and physically tough enough, you may just power your way to new gains!"

He also states " While the first few weeks you may be very sore, tired, and not feel great, if you push through this after about 4-6 weeks you will find that your body will adapt to the increased frequency and you will hardly get sore more for more than a day"

Man up, do the workout and see gains.

This sums it up. And is very true.

Quote:

Originally Posted by Popeye25
dwatson

guy who made thread

What?

Tue, Feb 21 '12 at 12:00PM EST

	Shadow 397	0
	@Corkey Eat more carbs, do more heavy compounds. You have a great opportunity to put on some real size with the influx of hormones etc that are running through your body at your age. For adding mass to bis do: Underhand Chins, Underhand rows For adding mass to tris do: Dips, Close bench Your arms will grow from doing compound movements dude. You should aim for mass right now! Worry about shaping a bit later. How can you start to sculpt when there is no clay? Slap on some clay first bro!
	Tue, Feb 21 '12 at 6:41PM EST	Post 45 • IP

	Shadow 397	0
	Also, lift heavier!
	Tue, Feb 21 '12 at 6:43PM EST	Post 46 • IP

	Corkey 108	0
	haha i get what youre saying man im in no position to cut right now anyway coz im playing front row in rugby at school where you NEED weight so im hanging on to all i can get :P
	Wed, Feb 22 '12 at 9:29AM EST	Post 47 • IP

	seansm10 543	0
	if you arent making gains with phat, il place my marbles on that youre doing it wrong. i dont count macros, i just eat a lot, make sure i get lots of protein and ive seen what id say is unreal gains
	Wed, Feb 22 '12 at 7:03PM EST	Post 48 • IP

43188

PHATTraining ProgramsPHAT, Training ProgramsOver PHAT1959

PHAT Training Programs
PHAT, Training Programs
Over PHAT1959