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#11
01-15-2012, 07:14 PM
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1/14 Back and Shoulders Hypertrophy
Bent over rows (speed work) 105x3, 6 sets Rack chins BWx10, 3 sets Seated cable rows 135x8, 3 sets Dumbbell rows (braced against incline bench) 22.5x10, 2 sets Close grip pulldowns 105x16, 2 sets Seated DB shoulder press 35x10, 3 sets Upright rows 50x12, 2 sets Side lateral raises 12.5x10, 3 sets 
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#12
01-15-2012, 07:16 PM
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1/15 Lower Hypertrophy
Leg presses (speed work) 140x3, 6 sets Hack squats 140x10, 5 sets Leg extensions 40x18, 2 sets Romanian deadlifts 115x8, 3 sets Lying leg curls 30x18, 3 sets Standing calf raises 75x12, 4 sets Seated calf raises 70x15, 3 sets
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#13
01-16-2012, 03:28 PM
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1/16 Chest and Arms Hypertrophy
DB bench (speed work) 35x3, 6 sets Incline DB bench 35x10, 3 sets Hammer strength chest press 90x10, 3 sets Incline DB flys 20x10, 2 sets Preacher curls 60x8, 3 sets Concentration curls 17.5x12, 2 sets Spider curls 30x16, 2 sets Seated triceps extension 50x10, 3 sets Rope pressdowns 30x14, 2 sets Cable kickbacks 20x10, 2 sets
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#14
01-18-2012, 03:47 PM
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1/18 Upper Power
Bent over rows 135x3, 3 sets Pullups BWx7, 2 sets Lat pulldown 150x5, 2 sets DB bench press 65x5, 3 sets Dips BWx12, 2 sets DB shoulder press 45x6, 3 sets Cambered bar curl 70x7, 3 sets Skullcrushers 60x6, 3 sets Pretty happy with my progress in everything except for pullups. I've started setting a total number that I get to regardless of how many sets it takes me and I just record the number of reps for the first 2 sets to mark progress. So I did 25 total pullups today and will shoot for 30 next time. If anyone has any tips for increasing pullup strength I would appreciate the advice. Also think I need to drop the weight for the bent over rows. Fell like I'm using body momentum too much and not controlling the weight enough. Will drop to a weight that I can completely dominate and move up from there.
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#15
01-20-2012, 04:31 PM
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1/20 Lower Power
Squats 185x3, 3 sets Hack squats 190x6, 2 sets Leg extensions 100x6, 2 sets Stiff legged deadlifts 145x6, 3 sets Lying leg curls 60x6, 2 sets Standing calf raises 120x6, 3 sets Seated calf raises 100x6, 2 sets
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#16
01-23-2012, 04:09 PM
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1/23 Back and Shoulders Hypertrophy
Bent over rows (speed work) 105x3, 6 sets Rack chins BWx12, 3 sets Seated cable rows 135x10, 3 sets DB rows (braced against incline bench) 25x8, 2 sets Close grip pulldowns 120x10, 2 sets DB shoulder presses 37.5x10, 3 sets Upright rows 50x15, 2 sets Side lateral raises 10x12, 3 sets
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#17
01-24-2012, 09:19 PM
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1/24 Lower Hypertrophy
Squats (speed work) 115x3, 6 sets Hack squats 160x8, 3 sets Leg press 180x15, 2 sets Leg extensions 50x15, 2 sets Romanian deadlifts 125x8, 3 sets Lying leg curls 40x12, 3 sets Standing calf raises 90x12, 4 sets Seated calf raises 90x10, 3 sets
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#18
01-25-2012, 04:55 PM
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1/25 Chest and Arms Hypertrophy
Bench press (speed work) 115x3, 6 sets Incline bench 115x8, 3 sets Hammer strength chest press 90x12,3 sets Cambered bar curls 60x8, 3 sets Concentration curls 20x10, 2 sets Spider curls 40x12, 2 sets Seated triceps extension (cambered bar) 50x12, 3 sets Rope pressdowns 40x12, 2 sets Cable kickbacks 20x12, 2 sets
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#19
09-21-2012, 10:54 PM
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I'm back! (I hope). So when I last tried to put some mass on last winter I had a shoulder injury that was worse than I realized that didn't hold up to the increased intensity lifting. So by Feb. I had to take a break from lifting for a few months. I started extremely light lifting about 4 months ago and have slowly increased intensity as my shoulder recovered. Now I feel like my shoulder has completely healthy and haven't had any problems for a couple of months so I'm going to once again attempt to add some mass on.
I currently weigh around 140 lbs at about 7-8% BF. I hope to get to around 150 lbs and stay around 7-8% BF in a few months. I tested my 1RM on bench today and it was 205 lbs. So I am making my immediate goal to be getting to 143 lbs and a 1RM of 225 by the end of October. I am once again going to go with the PHAT routine as I was making good progress when last using it.
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#20
09-21-2012, 10:59 PM
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9/21 Upper Power
Bent over row 105x3, 3 sets Pull ups BWx7, 4 sets Bench press 165x5, 3 sets Decline bench 155x5, 3 sets Shoulder press 75x6, 3 sets Cambered bar curls 60x6, 3 sets Triceps extensions 50x6, 3 sets Estimating on the weight for the curls and triceps extensions since I was using a friend's equipment and I'm not sure how much his EZ curl bar weighs
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