Phat Phuck's Training Log

[Necrias]

Ok, I got a bit of the holiday bloat going and have ballooned up to 235 and 20%, time to slim back down. Will lean out through March (probably bottoming out around 210), cruise for a month, then put a bit of weight back on. I normally compete in PL, but am taking an extended leave of absence from the sport and concentrating on some physique goals for a while. Training is a mix of high intensity/low volume and low intensity/high volume, progressing an exercise over 3-6 weeks before switching it out. Will get taped and take some pictures next week to track progress.

Training split looks like this:
Day 1- Squat/legs
Day 2- Pressing/upper body
Day 3- Deadlift/Back and biceps
Day 4- Rest
and repeat

Here is some training over the last week:

12-28-10
BW 229

Squat
45x5
135x5
225x5
315x1
365x1
335x5
295x10
255x15

Leg Press
315x10
495x10/405x10/315x10 dropset

Leg Curl
80x15x3 sets

DB Preacher Curl
25x12x3 sets

Cardio
30 min HIIT, max HR 189

Needed to get some high rep work in.

-----------------------------

Weds 12-30-10
BW 225

Cardio
30 min SS, fasted

Floor Press
45x10
135x10
185x5
225x3
275x1
315x1
285x6
255x11
225x15

Incline
135x10x3 sets
Undercut this way too much, will increase weight and reps next time

Machine Press
100x15x3 sets

Cable Ext
120x10x10
10 breaths between each set. Most horrific tricep pump ever. Still getting cramps

Meal 1- 3/4lb turkey, 2 cups rice
Meal 2- 64g protein shake, corn pops/milk
Meal 3- Footlong club, eaten on the way to gym!
Meal 4- 64g pro/50g dextrose shake
Meal 5- (at Applebees) 2x 7oz sirloin, mashed 'taters, baked 'tater, dozen hotwings, 3 pints Guiness

------------------------------

Thurs 12-30-10
BW 227

Block pulls
135x5
225x5
Back was still shot from squatting had to call it there

Lat Pull
120x10x10 PR

NG Cable Row
125x10
150x10/125x10/100x10 dropset

DB Hammer Curl
25x15x5 sets

--------------------------

Sun 1-2-11
BW 230+

Front Squat
45x5x2
135x2
145x12x3 sets

Leg Press
315x10
495x15/405x15/315x10 dropset PR by 10 reps

Leg Curl
90x15x3 sets PR

EZ Curl
75x8x2 sets
Wrist is still fucked up, can't do supinated curls, not sure what to do

DB Hammer
40x12x3 sets

Went to Chicago for new years, had a lot of fun. Time to strip some fat off. Pressing tomorrow.

 

[Necrias]

Mon 1-3-10
BW 234

Axle OHP
75x6x2
125x5/13/12 (30 total reps)

DB Press, slight incline
75x12x3 sets
left a lot in the tank here

Side Laterals
20x20/20/10 (50 total reps)
Too light.

Cable Extensions
100x10
150x15/120x15/90x10 dropset

1h Cable Curls
30x10
40x20x2 sets
Basically the only way I can do supinated curls without extremely sharp pain in the wrist.

Light ab work

Cardio
30 min SS

Diet
Meal 1- 1/2 lb turkey, 15g fish oil
2- Chicken burrito, 3 low carb tortillas
3- 64g pro/50g dextrose shake (during training)
4- 1/2 lb ground beef, 2 cups rice
5- 64g protein shake

Fairly good day, though my pressing felt weak. Couldn't get up early enough for fasted cardio, and was on the go all day so had to settle for lunch at a local burrito shop. Tomorrow is deads/upper back, then a day of rest

 

[Necrias]

Tues 1-4-11
BW 232

Cardio
30 min, fasted SS

Deficit Deads
1" deficit, no belt
135x3
225x3
315x3
405x1
455x1
405x5
365x8
315x10
Glute/piriformis/erectors were real tight, so I held back a lot on these. Def feel like I could pull 550 with a real DL bar right now.

Tbar Rows
135x5
160x12/12/9 (33)

NG Lat Pull
100x10
150x10/120x8/90x8 (26) Dropset
Pump on this was so ridiculous I simply seized up on the last two dropsets. Rhomboids are real sore today

DB Preacher Curl
25x8x3 sets
For some reason, I had a throbbing migraine and had to leave after this. 800mg ibuprofen and 2hours later it finally went away.

Diet
Meal 1- 1/2lb turkey, low carb tortillas
2- 32g protein shake
3- 1/2lb turkey, 2 cups rice
4- 64g protein/50g dextrose shake
5- 1/4lb beef, ramen noodles
5- Dozen wings, 3 pints Guinness
Went way over my normal carb intake, which is fine considering it is more important that my fat ass makes it in to do cardio every day.

 

[Necrias]

Weds 1-5-11
BW 231

Cardio (AM)
30 min, fasted, SS
this was kept real slow and gentle since I'm not having any carbs today

Conditioning (PM)
8x2platesx30yd prowler sprints
We built a home made prowler... and it is pretty freaking awesome. Will get vids next time.

Schedule was real messed up today and reallydidn't eat much. Had about 1/2lb turkey, some veggies, and low carb tortillas. Total carbs were under 50g and cals were under 2k. Thinking about adding an extra carb meal tomorrow.

 

[Necrias]

Thurs 1-6-10
BW 225

Cardio
30 min HIIT, fasted

Squat
45x5
136x6x2
225x4x2
315x2x2
365x1x2
315x5
225x10
Hip flexor was bugging the hell out of me, took it real easy and didn't follow the plan.

Leg Press
315x10x5 sets
took this easy too, didn't want to aggravate anything

GHR
BWx10x3 sets

Reverse Curl
45x20x2

Diet
1- 150g Turkey, bagel
2- 2x spicy chicken sandwiches from Wendy's
3- 64p/50c shake (during training)
4- 200g ground beef, 2 cups rice, low carb tortilla
5- 200g turkey, low carb tortilla

Then went out drinking. Not a good choice for the diet, but had a hell of a lot of fun.

 

[Necrias]

Fri 1-7-10
BW 228

Bench
45x10
95x5
135x5
185x5
225x5
275x1
315x1
350x1
Very smooth, very easy.
315x5
275x10+ (may have been 11-12, but I know I did at least 10!)
255x10
The way I did these rep sets was I kept going until bar speed slowed down, then I racked it. So could have done 5-6 more with 255, but they would have been too slow for my liking.

Incline
45x3
95x3
135x1
145x12x3 sets
For whatever reason, volume work on the incline wears my ass out, even though the weight was really light. Had a huge strength dropoff on the third set.

Machine OHP
100x12/14/13 (39)
Did sets of 15 last time, The lack of food today definitely hurt my strength endurance.

DB Hammers
50x8x3 sets

Cardio
30 min SS, post training

Diet
1- Perkins breakfast (can't remember what I had, but it was a lot. Long story on how I ended up there, but my meal was free)
2- 150g Turkey, fiber tortilla
3- footlong club from subway
4- 64p/50c shake (during training)
5- 250g ground beef, 2 cups rice
6- 32g pro shake

A bit too much drinking last night, definitely impacted training tonight. Definitely going to be cutting back in the future, but last night was a bit of a special occasion.

 

[Necrias]

1-8-11
BW 229

Light ab work and facepulls to warm up.

Bent Row
135x20
185x10
225x5
275x5x2 sets
Was planning on doing 5x5 but for some reason was hurting my shoulder that I had surgery on so I stopped. Also, I feel like my erectors are perpetually over worked, I think 3 days on/1 day off may be too much bto recover from, will consider my options and post my thoughts later.

Pullups
BWx10/8/6/6 (30)
awful.

Upright rope row
50x15x3 sets

Reverse Curl
75x8x3 sets
75x12

DB Preacher Curl
30x8/20x12 dropset (right arm)
30x12/20x12 ds (left)
Why does my left feel so much stronger? I don't get it... whatever.

Cardio
30 min SS

Should also add that I'm on 350 test, 200 tren, and 300 EQ, which is a very low dose for me. Will bump these doses next month. Also have GHRP/CJC on the way, will be my first run with peptides.

 

[Necrias]

Monday 1-10-11
BW 226

Cardio
30 min SS, fasted

PM session:
Squat
45x10
135x5
185x5
225x5
275x5
315x5 belt
365x5 belt
405x2 belt/wraps
225x20 This sucked. A lot. I like it.

Leg Press
315x20x3 sets

Leg Curl
100x15x3 sets

DB Side Laterals
20x20x2

Prowler
4x40ydx240lbs
these were all sprints. They really sucked.

Diet
1- Low carb burrito (4x scrambled eggs, 1/2 cup cheese, low carb tortilla, hot sauce), bagel
2- 50g protein shake
3- 200g turkey
4- 200g turkey, low carb tortilla
5- 2 protein bars
6- 50p/50c shake
7- 300g meatloaf (leftovers), 2 packs ramen noodles
Totals: 375g protein, 275g carbs, ?? fats (probably 70-80g)

My strength endurance sucks. That won't last long! Started GHRP-2/CJC-1295 yesterday at 100mcg 3x/day, hunger was through the roof.

 

[Necrias]

Tues 1-11-11
BW 227

Cardio
30 min SS, fasted

PM Session-

Axle OHP
75x20x2 sets

GHR
BWx5x3 sets
Hammies are reallll sore.

Various ab and arm work to waste time until Conor got there with the prowler.

Prowler pushes/pulls
140xALOT
Did this for some light recovery work, feel much better!

Diet
honestly I lost track today. Had a good amount of food and 20g carbs at each meal. Expecting another weight drop over the next few days.

Awesome music of the day:

YouTube - Orange Goblin - Scorpionica

 

[Necrias]

Cardio
30 min SS, fasted

AM session 2-

Prowler
4 50ish yard sprints with 4 plates
4 recovery sets with 2 plates

PM Session-

Deadlift
135x5
225x5
315x5
405x5
495x5 FUCKKKKKK YESSSSSSS!!!!!
405x7
I did 495x2 back in the summer and haven't pulled heavy from the floor since then. This felt really good, had another rep or so in the tank. Oh, and this was with one of our shitty bars, NOT a DL bar, which makes a huge difference for me. 600 will fall real fucking soon. Conor did 405x15 and I wanted to beat him but I was destroyed from 495 so I just quit.

Lat Pull
140x6
180x10/150x6/120x6 dropset

Rear Laterals
2 sets

Was destroyed from deadlifts and the rest of my day, so didn't much feel like doing any real accessory work.

Started training two of my favorite female type creatures this week, had them do metcons and prowler work with me today. They are not very strong or in very good shape, but they are working their asses off and are very coachable. Thought Sara was going to hurl at one point, but it turns out she just had to poo real bad. Charming.

Edit- Diet looked pretty much the same as all my other days, but had a cheat meal post-training. As much food as I could stuff in my mouth in an hour. Glorious.

 

[Necrias]

Thurs 1/13
BW 227

Cardio and extra delt/hamstring work. Nothing to write about.

Fri 1/14
BW 227

Bench
45x100
95x6
135x6
185x6
225x6
275x6
315x5
275x9
Did this while I was training the girls and had too much time between sets.

Log C&P
clean each rep
90x3
140x12
did as many as possible in a minute. That was a pretty quick pace.

Incline
45x3
135x2
155x12x2 sets
think I just walked off and forgot to do the third set...

Machine OHP
112.5x12/13/13 (38)

Prowler
walked with it for recovery work

Sat 1/15/11
BW 226

cardio
30 min SS, fasted
heart rate was wayyyyy higher that it should have been. Probably a sign.

 

[Necrias]

Ok, so I was really bored today and did the gayest workout of all time. Here is how it went:

Sun 1-16-11
BW 229

DB Hammer Curl
30x15
40x15
50x14/40x7/30x7 dropset

Tricep rope
50x10
60x10
...all the way up to...
140x10
so 10x10 working down the stack, ~30 sec between sets

DB Preacher
30x8/20x12
30x8/20x12
30x8/20x9
Done with terminal eccentrics

CGB, 2 board
45x12
95x12
135x12
185x12
225x12

Hypers on GHR
BWx8x3 sets

Side Laterals
20x12
25x12
30x12
35x8
20x20

Cardio
30 min SS

 

[Necrias]

Mon 1-17-11
BW 227

session 1
Cardio
40 min SS, fasted

session 2
Prowler
150 x 5trips x 3rounds

Session 3
Squat
45x5
135x5
185x5
225x5
275x5
315x5 belt
365x5 belt
405x5 belt/wraps
275x12

Leg Press
365x10
545x10/455x10/365x6

Leg Curl
110x14/12/15 (41)

Dead. Fucking. Tired.

 

[Necrias]

Tues 1-18-11
BW 225

Axle OHP
75x10
125x2
135x5x5

RDL
135x10
225x10x2 sets

Cardio
40 min SS at 160+ heart rate
got some pretty shitty news today, so this was fueled purely by seething misanthropic malice.

-------------------------

Weds 1-19-11
BW 225

Cardio
30 min SS, fasted

6 inch block pulls
135x5
225x5
315x5
405x5
495x5
545x5
455x10
Pretty happy with this, the bar was right at the weakest point of the lift for me. Taking a week off of pulling, then will shoot for 545 from the floor.

Lat Pull
130x10x10
Starting to get ridiculously wide lats and developing a fat man taper. Me likey

Neutral Grip Cable Row
150x8
162.5x8
175x8
187.5x8
200x8

Sled Sprints
350+ x3 trips

YouTube - 350+ Growler Sprint

 

[Necrias]

The growler is pretty bad ass, get up here and train with us you old bastard!

Thurs 1-20-11
BW 224

Hack Squat
135x20
185x10
225x10
315x5
405x3

Machine OHP
somethingx12x3 sets

Cardio
40 min HIIT

---------------------------------

Fri 1-21-11
BW 225

Cardio
40 min SS, fasted

Bench
45x50
95x5
135x5
185x5
225x5
275x5
315x6
365x5 3b
bench is moving north, slowly but surely!

BB Incline
135x3
165x12x3 sets
will continue to move up 10lbs a week till I am only getting sets of 8, then switch exercise.

Machine OHP
125x14/14/15 (43)
Getting stronger at this, looking forward to moving on to something else...

anddddd.... thats it. Training the girls in the morning, but have a feeling one will be a no-show... but if she does show up I'm making her tabata SSB squat until she pukes. She deserves it.

 

[Necrias]

Sat 1-22-11
BW 225

DB Hammers
30x20
50/30xFailure x2 dropsets

Cable Extensions
100x20
180x10/150x10 x2 dropsets

DB Preachers
35/20xFx2 dropsets

DB Bent Press
50x10
75x8
did both for each hand. Stability on left side is much worse than right.

Reverse EZ Curl
85x10/65x10/45x10 dropset

Cardio
40 min HIIT


Did this session with Conor after training the girls... one was a no show, but on of the others that showed up after only getting 4 hours of sleep and had to be to work in a few hours. Not only that, but she worked her ass off... and she is definitely showing the best improvement of the group.

Also made Conor take some measurements before training... most notable ones were shoulders (54"), arms (18"), and legs (29 1/4"). All those measurements are up from 3 weeks ago and waist is definitely down by at least an inch. Running pretty low doses of everything at the moment, will bump a bit week after next.

I have been on GHRP-2 and CJC-1295 for a hair under 2 weeks now and this is what I have noticed:
-Joints feel better
-Better sleep
-Enhanced fat loss
-Insane appetite for 30-60min after pinning
-much better recovery, but that may also be due to altering training week

Essentially, I think GHRP is a fantastic (and cheap!) alternative to GH replacement, and I think the doses I am taking equate to about 4-6 IU of daily GH. I also think it would be perfect to run along with a post-workout GH blast protocol to get the best of both worlds.