T Nation

Oh Snap Knit


#1

I started Layne Norton's PHAT program on sunday the 25th. After doing Strong Curves for the past couple of months it's been a nice change of pace. I really seem to do better with a split routine instead of full body.

I'm still trying to find the right balance of calories to lose some fat but not have shitty workouts.

8-25
T-Bar Row: Should have been bent over or pendlays
80 lb x 8 reps
105 lb x 5 reps
105 lb x 5 reps
1 reps
Inverted Rows:
8 reps
3 reps
3 reps
Pull-Up:
10 reps || assisted || 50 lb
Barbell Bench Press:
65 lb x 5 reps
95 lb x 5 reps
105 lb x 4 reps
95 lb x 4 reps
Seated Dumbbell Shoulder Press:
30 lb x 5 reps
25 lb x 5 reps
25 lb x 5 reps
Machine Bicep Curls:
40 lb x 5 reps
40 lb x 5 reps
Triceps Pushdown:
40 lb x 10 reps was supposed to do dips but the station was in use.

8-26
Barbell Squat: I'm not sure what is going on right now with my squat. I'd been pushing 175 without a lot of trouble but for some reason just can't push past 135. I'm sure with all the accessory work it will come back.
95 lb x 5 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 2 reps
135 lb x 2 reps
Leg Press:
250 lb x 10 reps
250 lb x 8 reps
250 lb x 10 reps
Leg Extensions:
75 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
Stiff-Legged Barbell Deadlift:
114 lb x 5 reps
114 lb x 5 reps
114 lb x 5 reps
Seated Leg Curl:
105 lb x 10 reps
105 lb x 8 reps
105 lb x 6 reps
Lying Leg Curls:
55 lb x 10 reps
65 lb x 6 reps
55 lb x 5 reps
55 lb x 5 reps


#2

I call that the holy grail lol.


#3

No kidding! That's the trick. I hate wimpy lifts but I also hate being chubby.


#4

8-28

Barbell Corner Row:
95 lb x 3 reps
95 lb x 3 reps
105 lb x 3 reps
105 lb x 3 reps
105 lb x 3 reps
105 lb x 3 reps
Body Weight Inverted Row (Let Me Ups):
8 reps
5 reps
3 reps
Seated Cable Row:
90 lb x 6 reps
80 lb x 4 reps
70 lb x 8 reps
60 lb x 12 reps
60 lb x 12 reps
Close-Grip Front Lat Pulldown:
90 lb x 5 reps
80 lb x 8 reps
80 lb x 8 reps
70 lb x 8 reps
70 lb x 8 reps
Seated Dumbbell Row:
25 lb x 15 reps
30 lb x 12 reps
30 lb x 12 reps
Arnold Dumbbell Press:
25 lb x 11 reps
25 lb x 8 reps
25 lb x 8 reps
Kettlebell Clean and Press:
20 lb x 8 reps


#5

Oh hi, it's like I know you or something...

Yay for inverted rows.


#6

8-31

Barbell Squat:
95 lb x 3 reps
115 lb x 3 reps
135 lb x 3 reps
155 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Leg Extensions:
90 lb x 12 reps
95 lb x 10 reps
Machine Hack Squat:
100 lb x 10 reps
100 lb x 10 reps
100 lb x 10 reps
Stiff-Legged Barbell Deadlift:
135 lb x 5 reps
135 lb x 3 reps
135 lb x 3 reps
Seated Leg Curl:
120 lb x 3 reps
105 lb x 3 reps
90 lb x 6 reps
90 lb x 12 reps
Lying Leg Curls:
55 lb x 10 reps
55 lb x 10 reps
One-leg hip thrusts off bench:
10 reps
10 reps
10 reps


#7

9-1
Barbell Bench Press:
45 lb x 10 reps
75 lb x 10 reps
95 lb x 5 reps
105 lb x 3 reps
105 lb x 3 reps
95 lb x 5 reps
Incline Dumbbell Bench Press:
30 lb x 12 reps
30 lb x 8 reps
30 lb x 7 reps
Machine Chest Press:
75 lb x 3 reps
45 lb x 12 reps
50 lb x 12 reps
55 lb x 12 reps
Close-Grip Barbell Bench Press:
45 lb x 12 reps
55 lb x 8 reps
55 lb x 8 reps
Dumbbell Bicep Curl:
12 lb x 12 reps
12 lb x 12 reps
12 lb x 12 reps
Dumbbell One-Arm Triceps Extension:
15 lb x 10 reps
12 lb x 8 reps
12 lb x 6 reps


#8

9-3

Body Weight Inverted Row (Let Me Ups):
5 reps ( 10 pts)
6 reps ( 12 pts)
6 reps ( 12 pts)
5 reps ( 10 pts)
Chin-Up:
5 reps
3 reps
Close-Grip Front Lat Pulldown:
100 lb x 6 reps
120 lb x 4 reps
115 lb x 5 reps
100 lb x 5 reps
Barbell Bench Press:
65 lb x 5 reps
95 lb x 3 reps
105 lb x 3 reps
105 lb x 3 reps
Seated Dumbbell Shoulder Press:
25 lb x 6 reps
25 lb x 6 reps
25 lb x 6 reps
Dips - Triceps Version:
8 reps || assisted || 40 lb
6 reps || assisted || 40 lb
Cable Hammer Curls - Rope Attachment:
37.5 lb x 6 reps
37.5 lb x 5 reps
32.5 lb x 5 reps