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Khanage: harder, better, faster, stronger.

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    (Original post by 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?
    Its not too bad.. a few exercises are prescribed as being like 2 sets, which is obviously easy. Squatting/deadlifting on the same say is difficult obviously...

    Ive taken out kickbacks too and only doing 1 type of calf raises (missed them out completely in my legs sesh this week... meh)

    Food intake is a tiny bit up atm but not much... body feels sore, but like Layne says, batter yourself for 4 weeks and your body will adapt!
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    This weeks training so far:

    UPPER BODY POWER
    Bench (3x 3-5) 97.5 x 5,5,5
    Weighted Dips (2x 6-8) +14 x 8,8
    DB Shoulder Press (3x 6-8) 30 x 6,6,6
    Bent Row (3x 3-5) 85 x 5,5,5
    Weighted Pull ups (2x 6-8)
 +4 x 6,6
    Weighted Chins (2x 6-8)
 +8 x 6,6
    EZ Curls (3x 6-8) 27.5 x 8,8
    Skullcrushers (3x 6-8) 27.5 x 8,8

    LOWER BODY POWER
    Squat (3x 3-5) 132.5 x 5,5,5
    Leg Press (2x 6-8) 225 x 8,8
    Leg Extensions (2x 6-8) 75 x 8,8
    Deadlifts (3x 3-5) 210 x 1
    Leg Curls (2x 6-8) 60 x 8,8
    Standing Calf Raise (4x 6-8) (no time)

    BACK + SHOULDERS HYPERTROPHY
    Bent Row (6x3 @ 65-70% of 1RM) 72.5 x 6x3
    Weighted Chins (3x 8-12) BW x 12,10,8
    Seated Cable Row (3x 8-12) 55 x 10,10,10
    DB Shrugs (2x 12-15) 36 x 15,15
    Close Grip Lat Pulldowns (2x 15-20) 65 x 15,15
    PL Shoulder Press (3 x 8-12) 62.5 x 12,12,12
    Upright Rows (2x 12-15) 35 x 15,15
    DB Side Raises (3x 12-20) 8 x 12,12,12

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

    95% of weights or reps all increased.

    Only major negative would be my deadlifts, had no chalk so was pulling without it... put me in a negative frame of mind instantly and obviously my hands were slippy as ****. Was going to go for 210 3x3 but couldent grip at all. Did 200x1, 210x1, 215xF then called it a day.

    Not sure if I can get into the gym twice more this week as have a busy weekend ahead... considering some sort of legs hypertrophy + chest and arms hypertrophy mega day tomorrow but not sure... will see what I decide.
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    Had a mental weekend down in London, saw my mates, loved life, drank beer, and made my ancestors proud.

    The super legs/chest/arms hypertrophy day will happen tomorrow, then monday off, then back to normal.
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    Like I said, had to do a kinda legs/chest/arms hypertrophy session at the end of last week because I didnt have time to do both so stuck the 2 sessions together and cut a couple of exercises out, it looked like:

    Squats (6x3 @ 65-70% of 1RM) 107.5 x 6x3
    Leg Extensions (3x 15-20) 55 x 15,15,15
    Leg Curls (4x 12-15) 40 x 15, 50 x 15,15
    Bench (6x3 @ 65-70% of 1RM) 82.5 x 6x3
    Incline DB (3x 8-12) 36 x 10,8,8
    Incline DB Flys (2x 15-20) 12 x 15,15
    EZ Curls (3x 8-12) 25 x 12,12,12
    DB Conc Curls (2x 12-15) 12 x 12,12,12
    Seated DB Tri Ext (3x 8-12) 38 x 8,8,8
    Rope Pushdowns (4x 12-15) 28 x 12,12,12

    The was back onto the first session of this week today:

    UPPER BODY POWER
    Bench (3x 3-5) 100 x 5,4,3
    Weighted Dips (2x 6-8) +16 x 8,8
    DB Shoulder Press (3x 6-8) 30 x 6,6,6
    Bent Row (3x 3-5) 85 x 5,5,5
    Weighted Pull ups (2x 6-8)
 +4 x 6,6
    Weighted Chins (2x 6-8)
 +8 x 6,6
    EZ Curls (3x 6-8) 30 x 8,8,8
    Skullcrushers (3x 6-8) 30 x 8,8,8

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

    Could have been better but not gonna complain too much. Gonna have tomorrow off as I think my body needs the rest, will just do some light cardio and extras before a big squat day on weds.
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    LOWER BODY POWER
    Squat (3x 3-5) 135 x 5,5,5
    Leg Press (2x 6-8) 225 x 8,8
    Leg Extensions (2x 6-8) 80 x 8,8
    Deadlifts (3x 3-5) 200 x 1,1,1
    Leg Curls (2x 6-8) 65 x 8,8
    Standing Calf Raise (4x 6-8) (4x leg press)

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

    Great squat sesh, terrible deadlift session.

    Had my chalk and everything, no idea what went wrong :/

    Oh well, back to it next week!
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    Also I finally got some supps!

    So back to 2x protein shakes/day and creatine
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    BACK + SHOULDERS HYPERTROPHY
    Bent Row (6x3 @ 65-70% of 1RM) 75 x 6x3
    Weighted Chins (3x 8-12) BW x 12,12,10
    Seated Cable Row (3x 8-12) 60 x 8,8,8
    DB Shrugs (2x 12-15) 38 x 15,15
    Close Grip Lat Pulldowns (2x 15-20) 70 x 15,15
    PL Shoulder Press (3 x 8-12) 65 x 12,12,12
    Upright Rows (2x 12-15) 40 x 12,12
    DB Side Raises (3x 12-20) 8 x 12,12,12

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

    Awesome session, progression on all fronts.
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    Last 2 workouts from last week:

    LOWER BODY HYPERTROPHY
    Squats (6x3 @ 65-70% of 1RM) 107.5 x 6x3
    Leg Press (5x 8-12) 230 x 8,8,8,8,8
    Leg Extensions (3x 15-20) 50 x 15,15,15
    RDL (3x 8-12) 100 x 8,8,8
    Leg Curls (4x 12-15) 40 x 15,15,15
    Standing Calf Raise (5x 10-20) (4x leg press)

    CHEST + ARMS HYPERTROPHY
    Bench (6x3 @ 65-70% of 1RM) 82.5 x 6x3
    Incline DB (3x 8-12) 38 x 8,8,6
    Chest Press (3x 12-15) 85 x 10,8,6
    Incline DB Flys (2x 15-20) 10 x 15,15
    EZ Curls (3x 8-12) 27.5 x 12,12,12
    DB Conc Curls (2x 12-15) 14 x 10,10
    EZ Preacher Curls (2x 15-20) 20 x 15,8
    Seated DB Tri Ext (3x 8-12) 38 x 10,6,6
    Rope Pushdowns (4x 12-15) 28 x 12,12,12,12

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

    Got some of the weights wrong, should have put bench/squat up another 2.5kg but no matter.

    Lower power tomorrow
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    LOWER BODY POWER
    Squat (3x 3-5) 137.5 x 3,3,3
    Leg Press (2x 6-8) 250 x 8,8
    Leg Extensions (2x 6-8) 80 x 10,10
    Deadlifts (3x 3-5) 220 x 1
    Leg Curls (2x 6-8) 70 x 8,8
    Standing Calf Raise (4x 6-8) 90 x 8,8,8,8

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

    Yesterdays legs workout: deadlifted instead of squatted first, went well. Think next week im gonna do a mini deload and properly leave my ego at the door and go all the way back down to say 170-180 x 5,5,5. Or just change the deadlift format completely, will see how i feel..
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    UPPER BODY POWER
    Bench (3x 3-5) 100 x 5,5,5
    Weighted Dips (2x 6-8) +18 x 8,8,
    DB Shoulder Press (3x 6-8) 30 x 6,6,6
    Bent Row (3x 3-5) 87.5 x 5,5,5
    Weighted Pull ups (2x 6-8)
 +4 x 6,6
    Weighted Chins (2x 6-8)
 +8 x 8,8
    EZ Curls (3x 6-8) 32.5 x 8,8,8
    Skullcrushers (3x 6-8) 32.5 x 8,8,8

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

    Today, good sesh
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    How are you finding heavy deads and squats on the same day?
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    (Original post by AdaD)
    How are you finding heavy deads and squats on the same day?
    Difficult.. whichever I do first, the other suffers, quite obvious to me now. 3 of the 4 weeks I squatted first, and deadlifted after. Then this week, i deadlifted first and it shot up.

    Considering changes for next week, so this is one thing i'll defo consider..

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

    Yesterday:

    LOWER BODY HYPERTROPHY
    Squats (6x3 @ 65-70% of 1RM) 110 x 6x3
    Leg Press (5x 8-12) 260 x 8,8,8,8,8
    Leg Extensions (3x 15-20) 55 x 15, 65 x 15,15
    RDL (3x 8-12) 110 x 8,8,8
    Leg Curls (4x 12-15) 50 x 15, 60 x 15,15
    Standing Calf Raise (5x 10-20) (4x leg press)
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    Today:

    BACK + SHOULDERS HYPERTROPHY
    Bent Row (6x3 @ 65-70% of 1RM) 77.5 x 6x3
    Weighted Chins (3x 8-12) BW x 12,12,9
    DB Row: 40 x 3x12
    DB Shrugs (2x 12-15) 40 x 15, 15
    Close Grip Lat Pulldowns (2x 15-20) 75 x 15,15
    Strict Press: 50x8, 60x5, 65x3
    Upright Rows (2x 12-15) 45 x 12,12
    DB Side Raises (3x 12-20) 10 x 12,12,12
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    (Original post by Khanage)
    Difficult.. whichever I do first, the other suffers, quite obvious to me now. 3 of the 4 weeks I squatted first, and deadlifted after. Then this week, i deadlifted first and it shot up.

    Considering changes for next week, so this is one thing i'll defo consider..
    Thought it might be difficult. I quite like the look of this routine for summer as football has finished until Aug and currently job seeking so got loads of time. For those reasons it appeals but with so much time and no concerns about DOMS interfering with footy, I'd quite like to get my squat and deadlift up as they're both quite poor at the mo (110kg and 150kg 1rm, respectively, @ 79kg). May have to look for another routine or tweak it. Any thoughts?
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    (Original post by AdaD)
    Thought it might be difficult. I quite like the look of this routine for summer as football has finished until Aug and currently job seeking so got loads of time. For those reasons it appeals but with so much time and no concerns about DOMS interfering with footy, I'd quite like to get my squat and deadlift up as they're both quite poor at the mo (110kg and 150kg 1rm, respectively, @ 79kg). May have to look for another routine or tweak it. Any thoughts?
    Do what suits you, maybe trial it for a few weeks and see? I myself have done it for 4 weeks now, going to have a deload week I think, and then tweak it myself.

    Just gotta do with what you feel.. I myself will separate the dead/squat, and maybe add cleans in somewhere. Will have a think and get back to you.

    I think if you want to get your squat/dl up, just squat and dl twice a week like the prog says!
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    CHEST + ARMS HYPERTROPHY
    Bench (6x3 @ 65-70% of 1RM) 85 x 6x3
    Incline DB (3x 8-12) 38 x 8,8,8
    Chest Press (3x 12-15) 85 x 10,10,10
    Incline DB Flys (2x 15-20) 10 x 15,15
    EZ Curls (3x 8-12) 30 x 12,10,10
    DB Conc Curls (2x 12-15) 14x 10,10
    EZ Preacher Curls (2x 15-20) 20 x 15,10
    Seated DB Tri Ext (3x 8-12) 38 x 10,6,6
    Rope Pushdowns (4x 12-15) 31 x 12,12,12,12

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

    Decent sesh.. going to deload next week I think? just gonna lower volume, add cardio, and do what i want for a week!

    After that will be tweaking programme a bit i think, watch this space.
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    Changing things up, heres day 1 of 4...

    Bench: 102.5 x 5,5,4. 60 x 12.
    Incline DB: 22 x 18,18.
    Dips: +12 x 10,6. +10 x 6.
    Pushdowns: 26 x 20,16,16.
    DB Curls: 14 x 10,10,10.
    EZ Curls: +20 x 16,15,15.
    Abs: 3x exercises x 10,10,10.
    HIIT: 10mins 30s on/30s off, 18 kph.

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

    Good sesh
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    LEGS
    Squat (3x5 + Drop) 137.5 x3,3,3. 80 x 12
    Leg Press (2x15-20) (didn't do, lower back pain)
    Leg Curl x 5 sets
    Calf Raises (3x15-20) 80 x 15,15,15
    Abs Circ - Chop/Weight/Tuck 10, 10, 10
    Cardio 2k Row - 7.31

    good sesh again

    day off tomorrow!
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    BACK/SHOULDERS
    Deadlift (3x5) 180 x 5,5,5
    Chins (2xMax) BW x 10,10
    Seated Row (3x8-10) 60 x 8,8,8
    Strict Press (3x5) 60 x 5,5,5
    Side Raises (2x15-20) 8 x 15,15
    Shoulder Press (3x8-10) 18 x 8,8,7
    Abs Circ - Raises/ToeT/HipUp 10, 10, 10
    HiIT (30s on, 30s off) 19kph x 12m

    + Today just did a beach sesh, arms + abs!
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    Quite liking this routine. Also looks like I've done the same as you; sacked off the 6x3 rows for 3*5 deads! Can't be working out 5x a week and not dl'ing and squatting!

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