Hey thanks for the follow man, I'm actually going to be starting a new log tomorrow.. I'm going to be running a new routine and would like to "advertise" better. I'll link it in here. Thanks. Reps
Okay JK, I'm just going to keep posting in here.
So this is the new routine, it's my modified version of PHAT:
HEAVY UPPER:
(A)
-BP: 3-5sets 3-5reps
-Weighted Pull-ups: 5sets 4-6reps
-Hang Cleans: 3-5sets 3-5reps
-DB shoulder: 3-5sets 8-12 reps
-URR: 3-5sets 8-12reps
-BB Curl: 3-5sets 6-8reps
-TriPD: 3-5sets 10-12reps
-Face Pulls
(B)
-Standing OHP: 3-5sets 3-5reps
-DB Press: 3sets 10-12reps
-LatPD: 5sets 8-10reps
-Weighted Dips: 3-5sets 8-10reps
-URR: 3-5sets 8-12reps
-BB Curl: 3-5sets 6-8reps
-TriPD: 3-5sets 10-12reps
-Face Pulls
LOWER BODY 1:
-Squat 3-5sets 3-5reps
3-5sets 8-10reps (alternate weeks)
SL DL: 5sets 5-10reps
Standing CR: 5x5
Leg Curl: 3-5sets 10-15reps
Seated Calf: 3x8
Lunge: 2-3sets 10-12reps
Leg Ext: 3-5sets 10-15reps
Hack Squat: 3-6sets 12-15reps
PUSH:
-Incline BP/Flat DB: 3-5set 8-10reps
-Incline BP/Flat DB: 3x12-15
-PecDec: 3-5sets 8-10reps
-SkullCrush: 3-5sets 12-15reps
-Side Lat Raise: 3-5sets 10-12reps
-TriPD: 3-5sets 10-15reps
-DB Shoulder: 3sets 10-12reps
-1-Arm Rope Ext: 2-3sets 12-15reps
PULL:
(A)
-Pull-ups 10x10 (warm-up)
-DB Row: 3-5sets 8-12reps
-Machine Row: 3-5sets 10-12reps
-LatPD: 5x5
-Compound Row: 3-5sets 8-12reps
-DB Curl: 3-5sets 8-12reps
-Rope Hammer: 3-5sets 10-12reps
Face pull + 1-arm cable rear delt fly
(B)
-Pull-ups 10x10 (warm-up)
-BB Row: 3-5sets 8-12reps
-1-Arm Machine Row: 3-5sets 10-12reps
-LatPD: 5x5
-Compound Row: 3-5sets 8-12reps
-Hammer Curl: 3-5sets 8-12reps
-BB Curl: 3-5sets 10-12reps
Face pull + 1-arm cable rear delt fly
LOWER BODY 2:
-DL: 5x5 *
-Hack Squat: 3-5sets 8-10reps
-Standing Calf: 5x10
-1-Legged Hamstring Curl: 3-5sets 10-12reps
-Leg Ext: 3-5sets 5-8reps
-Seated Calf: 3-4 sets 6-10reps
-Lunges: 2sets 10-15reps
*DL most likely subbed with squats every other week
All days are subject to change (reps/sets/exercises) depending on how I feel. I like to lift on how I feel that day, but for the most start I try to keep things to how they are.
Since this is a long post I might as well leave an update since I haven't posted in about a week.
I was completely broke last week, so I barely ate.. I was probably in close to a 2000 calorie deficit. Today was the first day "back". I'm meal prepping again and ok 5k/day (still have 1,247 left today, should be easy). Weighed in 181 post-wo so still have some work til I get back up to 200.
Current supps:
ON Platinum PRE- 2 scoops
NP Creatine Monohydrate- 5g
NP Citrulline Malate- 4-6g (already 4g L-Citrulline in PRE)
Vitamin C- 500mg
And if you guys want to know my diet I'll update too