Hey everybody after working out for a few years and reading a lot of logs on here about PH's I decided to try it out myself and log it for other people to learn from and build off of.
A little info I am 21 been working out on and off since i was a teenager but got more serious about two years ago, had a nice recomp for two months and want to get big with some phs. Im 155 right now at 5'10 and want to gain 5-7 pounds off this I think.
I am going to run M1-d at 3 caps a day to start week one
bump that to 4 of M1-d and 4 of Activate X week 2 and then add week 3. Im not sure how long im goin to run this I might try and save some supps for future stacks and only run them each 3 weeks or ill go 4 but either way im starting them in this order so I have a week of all 3.
Monday Legs Abs
Wednesday Back Abs
Friday Shoulders Abs
I actually started today so here was my Arms workout 3/5
Seated curls 25 lbs 3x10
Wide grip ez bar curls 65x10 70x8 75x6 80x8 85x6 90x4 95x2
close grip ez bar curls 65x10 70x8 75x6 80x4 85x6 90x4 95x2
standing curls 35lbs 3x8
Overhead Tricep extension drop down sets i did 75 just the first time
(75 lbs 1x8) 65lbs 3x8 45 3x8 and 30 3x8 those were done back to back.
skull crushers 55 3x8 (wish i went heavier but was a little tired)
DB tricep extension 25lbs 3x10
Underhand tricep pulldown 45lbs 3x 10
superset with overhand pulldowns 45lbs 3x10
I had a decent abs workout but was tired
3x25 decline situps where you cross over and hit the obliques
3x30 decline diagonal situps idk what you call them really i saw some1 do them go back diagonally almost over your shoulder to one side and then up then back on the other
Weighted flat bench situps 30 lbs 3x15
In-Outs on a flat bench 2x30 those u balance while extending ur feet out and shoulders back hits my core well so I try to do them as fast as I can.