Wimsicle takes on Booneman77's 5 day PHAT : 8-12 week CUT
- Thread starter Wimsicle
- Start date
Wimsicle
Well-known member
Once my girlfriend moves this way and my weekends aren't shot, I really wanna move on to 6 days a week training haha
Wimsicle
Well-known member
Awesome workout today. Got a free sample of Vein Nutrition Pwo with Dmaa and had a sick pump lol.
Chest/arms hypertrophy
DB BENCH: 75lb
INCLINE DUMBELL BENCH: 60
HAMMER PRESS: 50
MACHINE FLY: 20lb
SKULL CRUSHER: 50lb
BB CURL: 50lb
DB OVERHEAD EXTENSION:
INC DB CURL: 22.5lb
ROPE PUSHDOWN: 42.5
CABLE CURL: 15
Little 10 day progress pic since it's flex Friday. Haha
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Chest/arms hypertrophy
DB BENCH: 75lb
INCLINE DUMBELL BENCH: 60
HAMMER PRESS: 50
MACHINE FLY: 20lb
SKULL CRUSHER: 50lb
BB CURL: 50lb
DB OVERHEAD EXTENSION:
INC DB CURL: 22.5lb
ROPE PUSHDOWN: 42.5
CABLE CURL: 15
Little 10 day progress pic since it's flex Friday. Haha
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booneman77
Legend
Hell yeah. thats some solid progress for such a short time frame!
Wimsicle
Well-known member
I would say my legs are feeling strong but I'm starting to realize I should be going heavier. According to my skulpt they are still my weakest 'muscle group' I'm comparison. Dont know exactly how accurate it is haha.
My back is getting a lot stronger and I am so so happy about that lol. Shoulders always my favorite lifts though
Wimsicle
Well-known member
Appreciate it man! Credit a lot to you in getting me motivated haha
Oconns28
Well-known member
This man has been huge for me as well!
Wimsicle
Well-known member
Been a while since I have posted on this. Apologies for that.
Not much has changed workout wise / supplement wise. I am going to keep my cals where they are until June 17th (birthday / country festival I'm going to), and then I am in DC for work with my girlfriend for 8 days. Going to 'diet break' if you will but still try and eat high protein and watch cals overall.
When I get back, I will be starting a new log with new supps: ABE, X-Gels, BMP, Tr1umph/Ergonine
I will give a link to the new log. Going to keep with the training program and see how my numbers improve. A few things to note numbers wise currently:
Back Squat: 265 3x5 (after some warm ups)
Front Squat: 185 2x8, 1x10
Bench Press: 225 1x5 (can probably do more? Did it at the end of my last bench session)
OHP: 105 5x5
Pull ups: 1x10 (no assist, probably only 6-8 really good ones)
My goals for the next 12 weeks are to really improve all of my lifts, but specifically my pull ups and back muscles. I may throw in a few extra things back wise throughout the week, continue working on my core and tightening that up, and see what happens. I don't want to put on too much fat so I am probably going to eat around maintenance but I might incorporate carbs for the first time in a long while to see if I can really grow some muscles
I have been feeling strong in the gym and happy workout wise. Body change hasn't been much as of late, but that's okay. My training is completely dialed in while my diet has been decent, but I haven't been tracking religiously (probably sitting around 1900-2100 cals a day). I've tracked long enough to get a good idea haha.
I hope the next few weeks fly by because I'm seriously so excited to get back and hop on this natty stack!!
Not much has changed workout wise / supplement wise. I am going to keep my cals where they are until June 17th (birthday / country festival I'm going to), and then I am in DC for work with my girlfriend for 8 days. Going to 'diet break' if you will but still try and eat high protein and watch cals overall.
When I get back, I will be starting a new log with new supps: ABE, X-Gels, BMP, Tr1umph/Ergonine
I will give a link to the new log. Going to keep with the training program and see how my numbers improve. A few things to note numbers wise currently:
Back Squat: 265 3x5 (after some warm ups)
Front Squat: 185 2x8, 1x10
Bench Press: 225 1x5 (can probably do more? Did it at the end of my last bench session)
OHP: 105 5x5
Pull ups: 1x10 (no assist, probably only 6-8 really good ones)
My goals for the next 12 weeks are to really improve all of my lifts, but specifically my pull ups and back muscles. I may throw in a few extra things back wise throughout the week, continue working on my core and tightening that up, and see what happens. I don't want to put on too much fat so I am probably going to eat around maintenance but I might incorporate carbs for the first time in a long while to see if I can really grow some muscles
I have been feeling strong in the gym and happy workout wise. Body change hasn't been much as of late, but that's okay. My training is completely dialed in while my diet has been decent, but I haven't been tracking religiously (probably sitting around 1900-2100 cals a day). I've tracked long enough to get a good idea haha.
I hope the next few weeks fly by because I'm seriously so excited to get back and hop on this natty stack!!
Oconns28
Well-known member
Great job dude!!! Maybe I missed it but what will you be doing for the natty stack? I love booneman77 program!
booneman77
Legend
Wow man that's really great progress. Those pics prove it a ton.
Wimsicle
Well-known member
Thanks man! Yeah I am going to be running PES ABE, SNS X-gels, and Evomuse BMP. There's a good chance I keep running radiate at least in the AM.. I love the productivity feeling and focus it gives me at work. Plus, might aid in keeping the gains lean
still going to eat very well and clean for the most part, but not sweat a little dirty eating here and there. The goal is to eat around 2500 cals or so for the first 4 weeks and see how it treats me! Been a long time since I have consistently ate that haha.
Wimsicle
Well-known member
Thanks man! You were definitely a big help in motivation so thank you.
I really want my back to grow. Should I up the volume on B/O Rows and pull ups? I.. For my size and strength, still really struggle with back in exercises. However... Progress is definitely being made. I went from only doing 2 pull-ups unassisted to 9 unassisted after these 2 months. And those are 9 good pull-ups all the way up and focusing on eccentric movement on the way down.
booneman77
Legend
Are you more interested in back width or thickness? Personally I've always struggled with width far more (thickness isnt an issue at all for me) but find things that I can a) control the negative and get a good stretch and b) really feel the muscle contracting are what works the best
Wimsicle
Well-known member
A little more width, at least I think that's what I want haha. I can post a few back pics after I get to my hotel. Make my gf take them haha. Overall back needs help tho..
Wimsicle
Well-known member
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booneman77
booneman77
booneman77
Legend
You were right haha... both would be best
I always think its best to truly focus on one thing at a time tho so I'd say go for width first. You have pretty broad shoulders so some width on your lats would really make that taper dramatic looking from both the front and the back.My suggestion is two fold: Wide grip everything (rows, pullups/downs) and really feel for a good stretch and contraction. Make those eccentrics long and painful but keep the same reps. The thickness will come from the heavy days naturally, so I think once you get the right look, you can focus on just adding weight to everything and really make things pop
Oconns28
Well-known member
You were right haha... both would be best
My suggestion is two fold: Wide grip everything (rows, pullups/downs) and really feel for a good stretch and contraction. Make those eccentrics long and painful but keep the same reps. The thickness will come from the heavy days naturally, so I think once you get the right look, you can focus on just adding weight to everything and really make things pop
Booneman77 with the great advice as usual!!
Wimsicle
Well-known member
Thanks man, I appreciate it! I have a hard time going heavy with BB ROW. Should I do 1 rep, reset, 1 rep, reset.. Etc. Or should I just find a weight where I can really squeeze and let down slowly? I have been thinking bout incorporating more 1 arm dumbell row as well to get a good squeeze too, any thoughts on that?You were right haha... both would be best
My suggestion is two fold: Wide grip everything (rows, pullups/downs) and really feel for a good stretch and contraction. Make those eccentrics long and painful but keep the same reps. The thickness will come from the heavy days naturally, so I think once you get the right look, you can focus on just adding weight to everything and really make things pop
booneman77
Legend
Heavy is only useful if you can keep form tight enough to ensure you're hitting the target muscles... so you ahve to decide for yourself. For me, heavy BB rows turn into RDL's haha... my lower back is just exhausted before my lats which is pointless. If thats the case, maybe try to target them using the same grip and motion, but on a seated cable row machine or even a chest supported version
Wimsicle
Well-known member
Yup 100% on it becoming a RDL. My lower back and forearms get taxed to be honest. I can get really good squeeze and form with 135-165 lbs but once I get into the 185+ I struggle. Especially eccentric.
What are your thoughts about using a super wide grip bar on a T BAR ROW as well for 'heavier'.
Also for bo row, do you prefer overhand or underhand? I usually do over with my thumbs flared out. It tends to really help me hit my lats when my thumps are out rather than curled
booneman77
Legend
That or using an incline bench to support my chest is what I do.
I go overhand always for two reasons, 1 I had some bicep tendinitis that hurt anything straight bar underhand but moreso just to use less bicep and more back
Oconns28
Well-known member
I usually go underhand and I've felt it pretty good in my back but I'm going to try your suggestion. I'll drop the weight and really focus on my back
booneman77
Legend
if you can do it without using the bicep, go for it UH... it will hit your lower lats more that way though than upper back. Just a bit different of an angle