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JD's Come back and getting Huge Log!!!

Great progress; and quad sweep is looking good!
 
First day on my new PHAT routine. Upper body power day. Being sick for the last 3 days my weights weren't to bad ;)


Bent over BB rows-
warm up sets, weights - reps
135 x 10
185 x 5
225 x 3
working sets-
275 3 sets 5

Weighted pull-ups- Last time I did these I had tendonitis for a month!! So I did neutral grip this time hoping it don't flare up
Bodyweight + 45lbs 3 sets 4

Flat barbell bench- Need a spotter to get another rep or two
275 3 sets 3,3,4

Weighted dips-
1 set +45lbs x 10
1 set +70lbs x 8
1 set +90lbs x 8 PR

Shoulder press machine-
170 3 x 10
Won't do these again. Aggravated my shoulder.

Ez bar curl-
75 x 10
105 x 8
125 x 5

Skull crushers- with pre-loaded straight bar
80 x 10
90 x 8
100 x 7






[video=youtube;EmjcrCXtw5Q]https://youtu.be/EmjcrCXtw5Q[/video]
 
Nice workout! Way to hit it!
 
Great work! How long have you run previous phat routines? Im in 4th week of phat now targeting 12 weeks then a deload week.
 
Looking good brother! You look much better with the size you have on you now. Impressive physique for sure.
 
MrKleen73 said:
Looking good brother! You look much better with the size you have on you now. Impressive physique for sure.
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Thanks man!! Means a lot!
 
Friday finally!! It's been a long week!! Between being sick and working extra hours it took it's toll on me. I layed around on the couch all evening last night after work and got some much needed rest. It helped, I hit the gym pretty hard tonight. Don't think i got any PR's, possibly on my Meadows rows, but I was Swole da Fk' up !! HaHa

Meadow Rows-
3 plates (135) 3 x 8

Rack Chins- with a 25lb plate in my lap
3 x 8

Seated single arm cable rows-
90 3 x 8

Close grip pulldowns-
140 2 x 15

DB shrugs-
95's 3 x 20

Upright rows-
80 3 x 10

Front delt raises- no rest between sets, left arm, right arm, left arm, right arm etc.
25's 15,15,10

Rear delt cables-
30 3 x 10

I haven't done Meadow rows in awhile and am pretty sure I struggled with 135 last time I did them. So it is possibly a PR doing 3 sets?
Another competitor/friend was at the gym, so after my workout we practiced some posing. Always a little better time when you have someone to pose with. We could critique each other, instead of posing by myself.
 
I got sick this week too, really rare. It was time for some time off anyway so that worked out. M140 graduate starts Monday :)
 
Lower Body Hypertrophy day

Front squats-
185 8?, 10, 10

Leg Press-
630 3 x 12

Leg Extensions-
140 3 x 15

Lying leg curls-
150 x 12
160 x 12
170 x 12 then a bunch of partials

Standing leg curls- improvised with the leg extension machine
20 2 x 15

Leg press machine calf raises-
280 4 x 20

The routine called for back squats and romanian deads also, but I felt like this was enough. I may switch our the squats and front squats every other week on my hyper days.
Tomorrow is chest and arms hyper day, then I will be off Monday and start over again Tuesday. My schedule may be a little different this week because we are going out of town, but I have already checked out the gyms in Louisville so I can try to go while we are there :D
 
Hypertrophy day

Flat DB bench-
80's x 12
90's x 12
100's 12, 15, 17 !!!! HUGE PR !!!!!

Incline DB-
80's x 12,12
90's x 11

Standing cable fly- cable shoulder high
50 3 x 15

Rope pushdown-
?? 3 x 12

Standing lower cable fly-
40 3 x 15

Straight bar pushdown-
170 3 x 15


Unreal strength today. As you can tell on my sets/reps going up each time I was stronger than I had thought. A buddy of mine was there and wanted to lift again today. I either need to tell him we need to lift together all the time or not, I keep messing up my routine haha. But with numbers like today I will take them. I had planned on doing set of 12 in 5lb increments from 80lbs up to 100's. Glad he was there to push me. I'll shoot for at least a set of 20 reps with the 100's next week and video it :D
 
jdg76 said:
Hypertrophy day

Flat DB bench-
80's x 12
90's x 12
100's 12, 15, 17 !!!! HUGE PR !!!!!

Incline DB-
80's x 12,12
90's x 11

Standing cable fly- cable shoulder high
50 3 x 15

Rope pushdown-
?? 3 x 12

Standing lower cable fly-
40 3 x 15

Straight bar pushdown-
170 3 x 15


Unreal strength today. As you can tell on my sets/reps going up each time I was stronger than I had thought. A buddy of mine was there and wanted to lift again today. I either need to tell him we need to lift together all the time or not, I keep messing up my routine haha. But with numbers like today I will take them. I had planned on doing set of 12 in 5lb increments from 80lbs up to 100's. Glad he was there to push me. I'll shoot for at least a set of 20 reps with the 100's next week and video it :D
Click to expand...

Great lifts! Tell your bud to get on the Phat train! He'll thank you later!
 
jdg76 said:
Hypertrophy day

Flat DB bench-
80's x 12
90's x 12
100's 12, 15, 17 !!!! HUGE PR !!!!!

Incline DB-
80's x 12,12
90's x 11

Standing cable fly- cable shoulder high
50 3 x 15

Rope pushdown-
?? 3 x 12

Standing lower cable fly-
40 3 x 15

Straight bar pushdown-
170 3 x 15


Unreal strength today. As you can tell on my sets/reps going up each time I was stronger than I had thought. A buddy of mine was there and wanted to lift again today. I either need to tell him we need to lift together all the time or not, I keep messing up my routine haha. But with numbers like today I will take them. I had planned on doing set of 12 in 5lb increments from 80lbs up to 100's. Glad he was there to push me. I'll shoot for at least a set of 20 reps with the 100's next week and video it :D
Click to expand...

Nice work and congrats on those PR's!
 
Way to grow, JD!
 
Those dips were pretty freakin impressive!! Taper looks good too!!
 
Thanks everyone! My strength is really shooting up. Hopefully it translates over to some more size!!
 
Relaxed pose. Still pretty lean at 204lbs. Just gotta grow!!


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Found a gym to go to while I'm here out of town.
Hit upper body power today. Almost felt like a volume day I didn't want to quit. Pretty sure the deca an Dbol has filling kicked in. I was so full/pumped/tight I couldn't reach across to scratch my opposite arm haha.


BOBBR-
275 3 x 5

Weighted pull ups- no weight belt so just bodyweight
Neutral grip 10,10,9

Flat bench- no spotter
275 4 sets of 5
Last week 3,3,4 !!

Weighted dips- body wiegjt dips today
3 x 20

Upright rows ez curl bar- not sure bar weight, so only weights listed

50 x 8
70 x 8
90 x 8

Straight bar curls-
70 x 10
80 x 10
90 x 8

Reverse grip ez bar curls- just weights listed
Upper 1/2 of movement 20lbs x 10
Lower 1/2 of movement 40lbs x 10
3 sets superset upper half and lower half

Post workout, foot long Turkey sub double meat on wheat ?
 
Heavy leg day!

Squats-
365 4 sets of 5 (last week 3,3,3 I believe)

Front squats-
185 3 sets 10 (2x8 last week) these were to easy today!!

Leg ext-
210-8
220-8
230-8

Incline DB curl -.Hammies
30 2 sets 10

Seated leg curls-
3 sets 12

Let press calf raises-
3 sets 20

Covered in sweat, had a hell of a workout. Kind of nice to hit up a different gym for a few days.
 
Good to see you tearing it up again, JD. How are the hands treating you?
 
Just under 2.5 cups white rice post workout? Am I doing it right???? ?
 
eddieaz said:
Good to see you tearing it up again, JD. How are the hands treating you?
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Ehh so so. Some days I don't notice them. Some days they "tingle" like crazy and drive me nutz!!! Lol
 
jdg76 said:
Ehh so so. Some days I don't notice them. Some days they "tingle" like crazy and drive me nutz!!! Lol
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Well, it sounds like they're getting better though. No more numbness?
 
eddieaz said:
Well, it sounds like they're getting better though. No more numbness?
Click to expand...
Somewhat. Mainly my middle and ring finger in both hands. Like I said though some days worse than others.
 
For some reason went in the gym today thinking it was chest day. Maybe since it's international chest day?? haha
Anyways realized it was back and shoulder hyper day.

Rack chins- with a 25# plate on stomach
3 sets 10 -- easy today :D

Neutral grip pull ups-
3 sets 10

Seated single-arm rows-
100 3 sets 10 (+10lbs, +2 reps each set)

Close grip pulldowns-
140 2 sets 20 (+5 reps each set)

DB shrugs-
100's 3 sets 20 (+5lbs)

Seated side DB raises-
25's 3 sets 10

Standing front DB raises- alternating arms
25's x 10
30's x 10
35's x 10

Bent over rear laterals-
20's 3 sets 12

Everything felt easy today. Even though I went up on a lot of weights, they still felt, light? :D

I had 3 different people comment today saying how big I was looked. I weighed yestarday and am up to 210lbs from 201. Some is water from all the carbs I ate over the last week. Last time I was 208 I was on the first notch on my belt. Right now I am on the 3rd notch so I have definitely put on some lean mass since then!!
 
Strength is climbing no doubt!! Glad to see you're doing well!
 
Way to go, JD! The gain are on!
 
Increasing my carbs and I can tell. I am much fuller and tight from my shoulders down. Lovin it ;)

Chest and bis

Flat BB bench-
135 x 20
185 x 10
225 x 5
275 x 6
295 x 6
315 x 7 ( PR !! ) Crazy !!

Incline DB bench-
80's x 10
90's x 10
100's x 10

Incline cable fly-
40 2 x 20

Cambered bar preacher curl-
75 4 x 10

Concentraion curl-
30 3 x 10

Spider curls-
45 2 x 20

Almost painful pumps today. I don't think I have ever been so tight and pumped up as I was when I left. It was bad enough I about didn't do the spider curls. It hurt just to flex, much less lift any weight haha. Loving this cycle :D

I realized I didn't do tri's today. I may have to cut back on some sets to get my tris in on hyper days.
 
Today was an off day but decided my bis and tris could always use some improvement.


Dips- 4 sets 10
Overhead cable extensions- 3 x 15
V-bar pushdowns- 3 x 10

Hammer curls- 4 x 10
Incline DB curls- 3 x 10
High cable curls- 3 x 15

I was going to superset everything but honestly don't think I could of made it through. My tris were so pumped they hurt around my elbow when I started hitting tris !! I felt like my skin was going to tear, it was unreal haha
 
Heavy upper body day !!!


Bent-over barbell rows-
275 3 x 5

Neutral grip pull-ups -
3 x 5 w/25# weight


Flat bench-
225 x 5
275 x 5
315 x 3
325 x 3 (PR)

Dips-
BW x 10
BW +45# x 8
BW +90# x 8
BW +135# x 8 (HUGE PR) VIDEO BELOW !!!

Reverse pec dec-
90 3 x 10 (changing grips)

Barbell curls-
40# 1 set of 50

Rope grip pushdown-
50# 1 set of 50

Awesome workout today. Felt great with no shoulder pain at all. Bench felt a little heavier today than last week but the dips were awesome !!!
My diet hasn't been the best lately. I have been eating good ( until last night and I ate a whole Dominoe's pizza haha ) but I just haven't been eating enough. I am in the middle of working 9 days straight and we have been pretty busy so I haven't been able to eat when I should. I have GOT to get my calories up!!!


The 4 days (?) I was off the ORAL Ai I delt with some puffiness and almost feels like my gyno may have gotten a little bigger, so I am dealing with it right now. Not running anything besides the ORAL, yet. With the puffiness coming on that quick, would it be from a quick E rebound? Or maybe just because I am running so much other stuff? I know my E was under pretty good control before I ran out of the oral because my joints were pretty achy, were right now they aren't. I have only been back on the AI for 4 days. I would bet by the end of the week my estrogen will be pretty low again.






[video=youtube;OzevraVmdnE]https://youtu.be/OzevraVmdnE[/video]




Any constructive critiquing on my dip form?
 
Yeah quit making me look like a weakling! Lol You are killing it!!
 
Skipped last nights workout too. Besides working a lot lately I am not sure what is going on? I am just completely wore out in the afternoons. I get off work at 3 today, so I will see how I feel. May just take the rest of the week off...
 
My little back tweak turned out to be a blessing in disguise. A couple days off and I'm a fuggin animal :)
 
Definitely listen to your body and take the rest when needed!! It definitely pays off in the end!
 
DreamWeaver said:
My little back tweak turned out to be a blessing in disguise. A couple days off and I'm a fuggin animal :)
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love2liftkat said:
Definitely listen to your body and take the rest when needed!! It definitely pays off in the end!
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I agree with both of you. I didn't feel to bad tonight but went ahead and took another day off. It can't hurt ;)
 
DAMNIT !!! Woke up this morning around 5:30 nausoues , dizzy and sweating. Went back to sleep and woke up around 9:30 the same way. First day off in over a week and wake up sick!!!
I have slept all day on and off, that is all I have wanted to do was sleep. It's been bad enough all I have ate is a PB@J sandwhich and a banana.....
 
Aww, feel better! I was sick for 3 weeks. It freaking sucks this year!
 
puccah8808 said:
Aww, feel better! I was sick for 3 weeks. It freaking sucks this year!
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It was either food poisoning or a short bug because after sleeping all day yestarday and most of the night last night I felt fine this morning. Well enough I went in and did legs this afternoon ;)
 
Hit heavy legs today.


Waited on the squat rack for awhile so I did calves first.

Seated calf raises-
45 1 x 20
90 1 x 15
135 3 x 15

Seated leg press machine calf raise SINGLE LEG
140 3 x 15 each leg

Squats -
225 x 8
275 x 5
315 x 5
365 x 5 ~~ Belt
405 x 5 ~~ Belt and Knee wraps

Straight leg dead lift- 1 minute rest
185 5 x 8

Pretty short and sweet. Since I had under 1000 cals yesterday I figured I shouldn't push it to hard today. And although it wasn't a PR the 405 felt really good. I am positive I could of went up but played it smart and stopped there.
 
It was chest and arms hyper day at the gym today but I changed it up a little. Added in a few extra sets, negatives, short rest etc.

Flat BB bench-
225 x 10
245 x 10
265 x 8
275 x 6
225 x 8

Incline DB bench- my front delts were really tight by now and it was hard to do these
30 sec rest periods
80's 3 sets 8,8,6

Standing cable flys- mid height cables 30 sec rest
40 4 sets 8

Ez bar preacher curl-
75 x 10
85 x 8
95 x 6
75 x 8

DB concentration curl-
30 3 sets 10,9,9

Spider Curls-
55 2 sets 10

Seated tricep extension with cambered-
75 5 sets 12

Cable Pressdown with rope attachment-
110 3 sets of 12

Reverse grip single arm pushdown-
20 2 sets 25


ROLLIN' SWOLLEN TODAY HAHA!!

Decided I would tan after my workout getting ready for pool season and had a hard time getting my shirt off. The pump I am getting is almost hindering some of my lifts. I get so tight it is hard to move. I was setting up the bench to do the spider curls and was going through the movement without a bar in my hand. I am pretty sure I could of just done it with no weight and squeezed at the top and still tore down some muscle :D It's ridiculous !!
 
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