The Best I Can Be

[ironman3]

Starting this log for myself to keep track of everything and save all the random bits of paper with workouts lying around. Not expecting anyone to follow along but will give a brief intro anyway -

Height: 6'5
Weight: 250lbs
Goal: continue to bulk

I am using Layne Norton's PHAT routine. I think its the real deal. First (recorded) workout will be tomorrow.

Diet is the same everyday other than the two off days where I drop my workout nutrition so I don't see a need to write that up. It totals 4500kcals - I sometimes eat more when i feel the need.

If anyone does want to follow along for motivation that would be great! or if anyone has any questions, again I am happy.

[ironman3]

Day 1: Upper Body Power Day (Kgs)

Bent Over Row: 90 x 5, 100 x 5, 110 x 3

Chin Ups: BW x 8, 10Kg x 2 (drop weight then $ x BW)

Lat Pulldown: 93 x 8, 107 x 5

Bench Press: 80 x 5, 90 x 5, 100 x 3 x 1 single

Dips (Machine Simulator thing): Full stack x 10 x 10

Shoulder Press Machine: 64 x 8, 68 x 6, 72 x 4

Bicep Curls: 40 x 10, 40 x 8, 40 x 6

Tricep Pushdowns Rope: 3 sets x 6-10 reps.

[ironman3]

Day 2: Lower Body Power Day

Deadlift: 60 x 12, 100 x 5, 140 x 5, 160 x 3 - These still felt fairly easy but back was rounding so called it here.

Hack Squats: 10 x 1 off full stack, 8 x full stack - Going to try adding weight to the stacks or if not move to one leg?

Leg extensions: Full Stack x 10, Full Stack x 10 - Again either need to add weight or focus on one leg at a time.

Good Mornings: 50 x 8, 50 x 8, 50 x 8.

Lying Leg Curls: 3/4 stack x 10, Full stack x 6 (Full stack very hard).

[ironman3]

Day 4: Back and Shoulders Hypertrophy Day

Bent over rows: 6 sets of 3 reps with 60Kgs plus chains

Bent over row: 60 x 12, 70 x 8, 80 x 6

Chin Up 3 sets of 8 reps

Kroc row: 30 x 12, 30 x 12.

Close grip pulldowns: 2 sets of 15-20 reps

Seated dumbbell presses: 100 x 12, 110 x 10, 110 x 8

Upright rows: 40 x 12, 40 x 10

Side lateral raises with dumbbells: 8 x 12, 8 x 12, 8 x 10 immediately followed by 6 x 8