[Motorbiker]

(Original post by Khanage)
Hey buddy, can you or a different mod merge this thread into my fitness blog? Fitness blog = http://www.thestudentroom.co.uk/show....php?t=1106391

Wrong sectionfor me.

(Original post by Becca)
QFA

Hey Becca, another thread move/merge please...

[Khanage]

(Original post by Becca)
.

Becca, please could you merge this with my fitness blog: http://www.thestudentroom.co.uk/show....php?t=1106391

Thanks

[Khanage]

Getting a mod to merge my transformation thread here - for the last 3 months I've been trying to lean out - and for 2 it went really well!

Fell off the bangwagon a bit in the last month, but i'm not fussed. Ive had a difficult time with work and some personal stuff, but anyway, im fine now and ready to get back on it!!

Whilst I was losing my strength still managed to go up, including a huge deadlift PB of 230kg, and a power clean of 105kg.

I'm gonna aim to match/beat that deadlift PB today, possibly with videos - so watch this space...

EDIT: Just looking at the first post of my thread, in 3.5 years i've added fudge all to my bench and not too much more to my squat... FML... I'm enjoying how im training atm, but expect a proper strength program to come soon because i'm sick of my plateau's and want to smash through them!

[Khanage]

Thursday:

Deadlift: 180 x 2, 200 x 1, 210 x 1, 220 x 1, 232.5 x1 (PB...) 235 X 1 (PB!!!)
+ some other back stuff which I didnt care about

Friday:

Seated DB Press: 30 x 8,7,6.
Lat Raises: 12 x 4x12
Shoulder Press Machine x 4 sets.
Shrugs: 46 x 4x8
Upright Row: 40 x 10, 45 x 3x8

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

BOOM! SO happy with the deadlift PB, video'd it and its below, constructive criticism please.

Form isnt great cos its my 1rm, I realise I pull too much with my back and hamstrings and need to involve legs/quads more. Back rounds a bit and struggled to lock out but i got it

[Khanage]

(Original post by Khanage)
Becca, please could you merge this with my fitness blog: http://www.thestudentroom.co.uk/show....php?t=1106391

Thanks

Becca - sorry I meant can the two threads be merged and put into the 'Fitness Blogs' forum - apologies for the mix up

Thankssss

[Michael XYZ]

****, good stuff.

Looked very apart from right at the end. Work on your lock out some more and you'll easily put up more.

[Khanage]

(Original post by Michael XYZ)
****, good stuff.

Looked very apart from right at the end. Work on your lock out some more and you'll easily put up more.

Cheers buddy.

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

Today:

Clean: 80 x 3, 90 x 1, 100 x 1, 107.5 x F, 105 x F.
Front Squat: 80 x 3, 90 x 3, 100 x 3, 110 x 1.
Leg Press: 240 x 3x8.
Good Mornings: 80 x 6 (lower back pain)
Leg Curl Machine: x3 sets

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

Decent session, a bit annoyed I couldent get up a 105 clean, and I should have front squatted more, but then again i havent front squatted for months.

Stopped the good mornings after 1 set due to lower back pain. Well deserved day off tomorrow, going to do N-O-T-H-I-N-G.

[Khanage]

Pow, back in the fitness blogs forum

[Khanage]

Changing shizzle up:

Going to try Layne Nortons PHAT routine laid out below:

UPPER BODY POWER
Bench (3x 3-5)
Weighted Dips (2x 6-8)
DB Shoulder Press (3x 6-8)
Bent Row (3x 3-5)
Weighted Pull ups (2x 6-8)

Weighted Chins (2x 6-8)

EZ Curls (3x 6-8)
Skullcrushers (3x 6-8)

LOWER BODY POWER
Squat (3x 3-5)
Leg Press (2x 6-8)
Leg Extensions (2x 6-8)
Deadlifts (3x 5-8)
Leg Curls (2x 6-8)
Standing Calf Raise (4x 6-8)

BACK + SHOULDERS HYPERTROPHY
Bent Row (6x3 @ 65-70% of 1RM)
Weighted Chins (3x 8-12)
Seated Cable Row (3x 8-12)
Shrugs (2x 12-15)
Close Grip Lat Pulldowns (2x 15-20)
DB Shoulder Press (3 x 8-12)
Upright Rows (2x 12-15)
DB Side Raises (3x 12-20)

LOWER BODY HYPERTROPHY
Squats (6x3 @ 65-70% of 1RM)
Leg Press (4x 8-12)
Leg Extensions (3x 15-20)
RDL (3x 8-12)
Leg Curls (4x 12-15)
Calf Raises (5x 10-20)

CHEST + ARMS HYPERTROPHY
Bench (6x3 @ 65-70% of 1RM)
Incline DB (3x 8-12)
Chest Press (3x 12-15)
Incline Cable Flys (2x 15-20)
EZ Curls (3x 8-12)
DB Conc Curls (2x 12-15)
EZ Preacher Curls (2x 15-20)
Seated DB Tri Ext (3x 8-12)
Rope Pushdowns (4x 12-15)

I work (in a gym..) 5 days a week, so shoulden't be an issue training 5x a week!

First 2 weeks i'll be conservative and lower the weights, working out what KG's i should be doing for each exercise and getting used to the extra day in the gym.

I'm a massive fan of lifting heavy but also bodybuilding type stuff, and this allows me to do both. Also allows me to squat/bench 2x a week, which is good as these are my two weakest lifts atm and have platued on both.

Exciting times ahead, first day tomorrow .

[Khanage]

UPPER BODY POWER
Bench (3x 3-5) 95 x 5,5,5
Weighted Dips (2x 6-8) +12 x 8,8
DB Shoulder Press (3x 6-8) 28 x 8,8,8
Bent Row (3x 3-5) 80 x 5,5,5
Weighted Pull ups (2x 6-8)
 +4 x 6,6
Weighted Chins (2x 6-8)
 +6 x 8,6
EZ Curls (3x 6-8) 25 x 8,8,8
Skullcrushers (3x 6-8) 25 x 8,8,8

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

First day of new prog, kept weights conservative - good session though. Legs tmoz!

[Michael XYZ]

Did PHAT quite a while back for a month or two.

It's pretty crazy although this was about a year ago and thus I was pretty damn weak and knew fairly little. Really kicks your ass if you follow what he says to a T though. Some insane volume.

It's really good though. A lot of people use it and have made good progress. Good luck.

[Khanage]

(Original post by Michael XYZ)
Did PHAT quite a while back for a month or two.

It's pretty crazy although this was about a year ago and thus I was pretty damn weak and knew fairly little. Really kicks your ass if you follow what he says to a T though. Some insane volume.

It's really good though. A lot of people use it and have made good progress. Good luck.

Yeah man - well as I work in a gym 5x a week, i don't really have an excuse not to train that many times...

Gonna just suck it up first few weeks, he says if you can make it past the first few weeks then your body adapts so hopefully that helps. Going to keep the weights conservative this week too to ease myself in.

Thanks.

[Khanage]

Have been mad busy and not able to update this, expect a big update this weekend.

Some lifts this week:

Squat: 130 3x5
Deadlift: 200 3x5

[AdaD]

I'm thinking about changing my routine for a few months, as football has gone from 4x/week to once a week until end July, and may do something similar, albeit 4 days a week. What other routines have you done that you've found to be successful for size and strength whilst retaining your athleticism?

[Michael XYZ]

(Original post by AdaD)
I'm thinking about changing my routine for a few months, as football has gone from 4x/week to once a week until end July, and may do something similar, albeit 4 days a week. What other routines have you done that you've found to be successful for size and strength whilst retaining your athleticism?

In terms of athleticism I'd imagine just doing plyometrics would help a lot. So something like WS4SB would be fairly good in that.

Although you could even do a body part 4-day split but just do some box jumps, plyo push-ups etc. beforehand.

[Khanage]

(Original post by AdaD)
I'm thinking about changing my routine for a few months, as football has gone from 4x/week to once a week until end July, and may do something similar, albeit 4 days a week. What other routines have you done that you've found to be successful for size and strength whilst retaining your athleticism?

W4SB is good - Starrs 5x5 if you want a more strength based programme and dont mind squatting 3x a week, or just keep your normal training but add a HIIT day and also do broad/box jumps etc..

[Khanage]

Heres the rest of my weeks training that I forgot to post:

LOWER BODY POWER
Squat (3x 3-5) 130 x 5,5,5
Leg Press (2x 6-8) 220 x 8,8
Leg Extensions (2x 6-8) 70 x 8,8
Deadlifts (3x 3-5) 200 x 5,5,5
Leg Curls (2x 6-8) 55 x 8,8
Standing Calf Raise (4x 6-8) 80 x 8,8,8,8

BACK + SHOULDERS HYPERTROPHY
Bent Row (6x3 @ 65-70% of 1RM) 70 x 6x3
Weighted Chins (3x 8-12) BW x 10,8,8
Seated Cable Row (3x 8-12) 50 x 12,12,12
DB Shrugs (2x 12-15) 34 x 15,15
Close Grip Lat Pulldowns (2x 15-20) 50 x 15, 60x 15
PL Shoulder Press (3 x 8-12) 60 x 12,12,12
Upright Rows (2x 12-15) 30 x 15,15
DB Side Raises (3x 12-20) 8 x 12,12,12

LOWER BODY HYPERTROPHY
Squats (6x3 @ 65-70% of 1RM) 105 x 6x3
Leg Press (5x 8-12) 200 x 8,8,8,8,8
Leg Extensions (3x 15-20) 40 x 15,15,15
RDL (3x 8-12)
Leg Curls (4x 12-15) 30 x 15,15,15,15
Standing Calf Raises (5x 10-20)

CHEST + ARMS HYPERTROPHY
Bench (6x3 @ 65-70% of 1RM) 80 x 6x3
Incline DB (3x 8-12) 28 x 12, 36 x 8,8
Chest Press (3x 12-15) 80 x 10,10,10
Incline DB Flys (2x 15-20) 10 x 15,15
EZ Curls (3x 8-12) 25 x 12,12,12
DB Conc Curls (2x 12-15) 12 x 12,12
EZ Preacher Curls (2x 15-20) 20 x 15,15
Seated DB Tri Ext (3x 8-12) 32 x 12, 36 x 10,10
Rope Pushdowns (4x 12-15) 26 x 12,12,12

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

All good - horrendeous DOMS and lower back pain held me back on the lower hyp day and I didnt do the RDL's/calf raises.

[Khanage]

Played rugby today, not a fantastic performance but got 2 tries nearly 3, and a W!

Home for the weekend so eating ****, proper clean diet starts monday x

[Khanage]

Picture of me a few days ago

[AdaD]

How you finding PHAT, volume wise? How long are you sessions, roughly?

Thinking about giving it a crack as have just two football matches left so plenty of spare time and energy to launch an all out assault on my body!

Don't fancy crap like tri kickbacks and two different types of calf raise, but for the most part it looks good.

Upped your food intake to compensate?