Today, I decided to start a workout log to track my progress (which I should have been doing ages ago but have been procrastinating for years lol).

I recently (this is the 2nd week) switched my workout routine to Layne Norton's Power Hypertrophy Adaptive Training (PHAT). I am currently following it to the dot as I just want to get a feel for it first but I will probably customize the workout to include more exercises that target my weaker muscle groups and remove some exercises that target my stronger muscle groups.

For those of you who are curious and would like to try it out, a full article explaining the theory behind PHAT split can be found here.

The whole purpose of doing this is just to compare myself (in terms of strength and body composition) at the beginning of the PHAT and how it progresses along the way.

On my first week, I went light just to let my body warm up to the training. So not much DOMS were experienced. In fact, I don't expect to experience any DOMS when performing this workout as I've been on a relatively high volume workout prior to this switch.

Without further ado, let the gains begin!

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Added on 5 June 2013
A little background on myself

I've been in the gym since 2008 but I was probably just mocking about (being an 18 year old college kid) and probably took lifting seriously only about mid-end 2012. So I guess you could work out the maths, I'm 23 in 2013. I currently stand at 6 feet tall. I've never taken any HGH, T-boosters, fat burners, or any form of steroids.

Weight at 25/4/2013 = 157lbs / 71.3kg (Just finished a cut, transitioning into a slow bulk to rebuild metabolism)



Supplements I'm currently taking


My weekly macros target as at 23/6/2013

My weekly macros target as at 15/5/2013

My weekly macros target as at 5/6/2013


Body condition:

25th April 2013 (end of my cut) ~157lbs


23rd May 2013 (1 month reverse diet) ~165lbs


5th June 2013 (still reverse dieting) ~166.5lbs


This post has been edited by durianhead: Jun 21 2013, 12:15 PM

Just got back from Vietnam (3D2N trip). So I didn't hit the gym from Thurs - Sat. Which was a good thing I guess cos it was a chance for my body to recover having been to the gym 6 times a week for 8 weeks straight. First day of 2nd week on PHAT.

Upper Body Power day @ 12/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Pendlay rows: 3 x 5 @ 184lbs

Weighted pull ups: 2 x 10 @ BW + 10lbs

Rack chins: 2 x 10 @ BW

Flat DB Press: 3 x 5 @ 95 lbs db each hand

Weighted dips: 2 x 10, 9 @ BW + 10lbs, BW + 25lbs

Seated DB shoulder press (upright chair): 3 x 10, 8, 6 @ 50lbs, 60lbs, 65lbs db each hand

EZ Bar curls: 3 x 9 @ 60lbs

Skull crushers: 3 x 10 @ 80lbs



Finished off with abs

Cable crunches: 2 x 25, 20 @ 60lbs, 110lbs - supersetted with
Elbow rested leg raises: 2 x 15 @ BW
V crunches: 1 x 12 @ BW

This post has been edited by durianhead: May 15 2013, 01:09 PM

Lower Body Power day @ 13/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 3 x 5 @ 205lbs

Hack squats: 2 x 10 @ 95lbs, 135lbs

Leg extensions: 2 x 10 @ 140lbs, 160lbs

Stiff legged deadlifts: 3 x 8 @ 95lbs, 95lbs, 115lbs

Lying leg curls: 2 x 10, 8 @ 50, 53

Standing calf raise: 3 x 10 @ 190lbs

Seated calf raise: 2 x 10 @ 40, 45

This post has been edited by durianhead: May 15 2013, 01:10 PM

Back and Shoulders Hypertrophy day @ 14/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Pendlay rows: 6 x 3 @ 145lbs

Rack chins: 3 x 12, 10, 8 @ BW, BW + 10, BW + 25

Seated cable rows: 3 x 12, 10, 10 @ 110lbs, 132lbs, 154lbs

One arm DB row: 2 x 12 @ 70lbs db each hand

Close grip pulldowns (pronated): 2 x 18 @ 100lbs

Seated DB press (upright chair): 3 x 12, 10, 8 @ 50lbs, 60lbs, 70lbs

Upright rows: 2 x 13 @ 60lbs

Side lateral raises w/ DB: 3 x 15 @ 15lbs db each hand


Finish off with abs/core:

Toe to bar: 3 x 10 @ BW
Front lever: 2 x 3, 4 @ BW

This post has been edited by durianhead: May 15 2013, 01:24 PM

Lower Body Hypertrophy day @ 15/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 6 x 3 @ 160lbs

Hack squats: 3 x 10 @ 94lbs, 130lbs, 130lbs

Leg presses: 2 x 13, 13 @ 90lbs

Leg extensions: 3 x 15,18,15 @ 140lbs, 140lbs, 160lbs

Romanian DL: 3 x 8 @ 94lbs, 114lbs, 130lbs

Lying leg curls: 2 x 12 @ 95lbs

Seated leg curls: 3 x 18 @ 55lbs

Standing calf raises: 4 x 13 @ 90lbs, 90lbs, 90lbs, 140lbs

Seated calf raises: 3 x 15 @ 99lbs

Chest and arms hypertrophy day @ 16/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Flat db press: 6 x 3 @ 75lbs db each hand

Incline db press: 3 x 12, 10, 8 @ 55lbs, 65lbs, 75lbs

Hammer strength chest press: 2 x 12 @ 90lbs

Incline cable flyes: 2 x 15 @ 25lbs each hand

Decline cable flyes: 2 x 15 @ 15lbs each hand

EZ bar preacher curls: 3 x 12, 10, 8 @ 60lbs (already pre-attached weight) then I switched to the manual EZ bar @ 40lbs, 50lbs (not including the bar)

DB concentration curls: 3 x 12 @ 25lbs db each hand

Skull crushers: 3 x 10, 10, 8 @ 80lbs

Cable pressdowns with rope attachments: 2 x 12 @ 15, 15, 20

Cable kickbacks: 2 x 15 @ 5

Upper Body Power day @ 18/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Pendlay rows: 3 x 5 @ 184lbs

Weighted pull ups: 2 x 10 @ BW + 10lbs, 25lbs

Rack chins: 2 x 10 @ BW + 25lbs

Flat DB Press: 3 x 5, 5, 3 @ 95lbs, 95lbs, 100lbs db each hand

Weighted dips: 2 x 10, 9 @ BW + 25lbs, BW + 45lbs

Seated DB shoulder press (upright chair): 3 x 10, 8, 6 @ 55lbs, 65lbs, 70lbs db each hand

EZ Bar curls: 3 x 10 @ 60lbs

Skull crushers: 3 x 10, 9, 8 @ 70lbs, 80lbs, 80lbs


Note to self for next week:

1. Up pendlay rows to 190lbs (+5lb)

2. Up weighted pull ups to BW + 25lbs for first set

3. Up flat DB press to 100lbs on 2nd set

4. Drop skullcrushers to 70lbs on 2nd set

This post has been edited by durianhead: May 22 2013, 01:14 PM

Lower Body Power day @ 19/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 3 x 5 @ 205lbs, 205lbs, 214lbs

Hack squats: 2 x 10 @ 135lbs

Leg extensions: 2 x 10 @ 160lbs, 180lbs

Stiff legged deadlifts: 3 x 8, 5, 5 @ 95lbs, 135lbs, 135lbs

Lying leg curls: 2 x 10, 8 @ 116lbs, 125lbs

Standing calf raise: 3 x 10 @ 140lbs, 140lbs, 190lbs

Seated calf raise: 2 x 10 @ 88lbs, 99lbs


Note to self for next week:

1. Up back squats to 214lbs on 2nd set

2. Up hack squats to 155lbs on 2nd set

3. Up standing calf raise to 190lbs on 2nd set

This post has been edited by durianhead: May 22 2013, 01:16 PM

Back and Shoulders Hypertrophy day @ 21/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Pendlay rows: 6 x 3 @ 145lbs

Rack chins: 3 x 12, 10, 8 @ BW + 25, BW + 25, BW + 25

Seated cable rows: 3 x 12, 10, 8 @ 110lbs, 132lbs, 154lbs

One arm DB row: 2 x 12 @ 70lbs db each hand

Close grip pulldowns (supinated): 2 x 16, 18 @ 100lbs

Seated DB press (upright chair): 3 x 12, 8, 12 @ 55lbs, 65lbs, 55lbs

Upright rows: 2 x 13 @ 50lbs

Side lateral raises w/ DB: 3 x 15 @ 15lbs db each hand


Note to self for next week:

1. Up pendlay rows to 155lbs (+10lbs)

2. Up seated DB press to 70lbs for 8-10 reps

3. Up upright rows to 60lbs (+10lbs)

This post has been edited by durianhead: May 22 2013, 01:18 PM

Thanks man . Appreciate the feedback.

Edited.

Pics will be uploaded once I dig through my gallery. Will probably take one as of today and upload as well.

Lower Body Hypertrophy day @ 22/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 6 x 3 @ 165lbs

Hack squats: 3 x 10 @ 135lbs, 135lbs, 135lbs

Leg presses: 2 x 13, 15 @ 90lbs

Leg extensions: 3 x 15,18,15 @ 120lbs, 140lbs, 140lbs

Romanian DL: 3 x 8 @ 115lbs, 115lbs, 135lbs

Lying leg curls: 2 x 12 @ 95lbs

Seated leg curls: 3 x 18 @ 55lbs

Standing calf raises: 4 x 15, 15, 13, 10 @ 90lbs, 140lbs, 180lbs, 180lbs

Seated calf raises: 3 x 15 @ 100lbs

This post has been edited by durianhead: Jun 5 2013, 01:12 PM

Chest and arms hypertrophy day @ 23/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Flat db press: 6 x 3 @ (35kg)77lbs db each hand

Incline db press: 3 x 12, 10, 8 @ (25kg) 55lbs, (30kg) 66lbs, (32.5kg) 71.5lbs

Hammer strength chest press: 2 x 12 @ 90lbs

Decline cable flyes: 2 x 15 @ 15lbs each hand

EZ bar preacher curls: 3 x 12, 10, 8 @ 40lbs, 50lbs, 50lbs (not inclusive of bar)

DB concentration curls: 2 x 13 @ 25lbs db each hand

DB hammer curls: 2 x 18 @ 25lbs db each hand

Overhead EZ bar extension: 3 x 12, 10, 10 @ 45lbs, 50lbs, 55lbs

Cable pressdowns with rope attachments: 2 x 12 @ 15, 15, 20

Cable kickbacks: 2 x 15 @ 5

Just got back from 3D2N trip to Singapore (drank half a bottle of whiskey and got drunk ). Couldn't really hit my macros accurately overseas so I tried compensating by reducing the macros the following days.


Upper Body Power day @ 27/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Pendlay rows: 3 x 5 @ 190lbs

Weighted pull ups: 2 x 10 @ BW + 25lbs, 25lbs

Rack chins: 2 x 10 @ BW + 25lbs

Flat DB Press: 3 x 5, 5, 4 @ 95lbs, 95lbs, 100lbs db each hand

Weighted dips: 2 x 10 @ BW + 45lbs

Seated DB shoulder press (upright chair): 3 x 10, 8, 6 @ 55lbs, 65lbs, 75lbs db each hand

EZ Bar curls: 3 x 10 @ 60lbs

Skull crushers: 3 x 10, 10, 8 @ 70lbs, 70lbs, 80lbs

Lower Body Power day @ 28/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 3 x 5, 5, 4 @ 205lbs, 215lbs, 225lbs

Hack squats: 2 x 10 @ 135lbs

Leg extensions: 2 x 10 @ 160lbs, 180lbs

Stiff legged deadlifts: 3 x 8, 6, 5 @ 95lbs, 135lbs, 135lbs

Lying leg curls: 2 x 10, 8 @ 116lbs, 125lbs

Standing calf raise: 3 x 10 @ 140lbs, 140lbs, 190lbs

Seated calf raise: 2 x 10 @ 88lbs, 99lbs

This post has been edited by durianhead: Jun 5 2013, 01:29 PM

Back and Shoulders Hypertrophy day @ 29/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Pendlay rows: 6 x 3 @ 150lbs

Rack chins: 3 x 12, 10, 8 @ BW , BW + 25, BW + 25

Seated cable rows: 3 x 12, 10, 8 @ 110lbs, 132lbs, 154lbs

One arm DB row: 2 x 12 @ 65lbs db each hand

Close grip pulldowns (supinated): 2 x 16, 18 @ 100lbs

Seated DB press (upright chair): 3 x 12, 10, 8 @ 50lbs, 60lbs, 70lbs

Upright rows: 2 x 12, 15 @ 50lbs

Side lateral raises w/ DB: 3 x 15 @ 15lbs db each hand

Lower Body Hypertrophy day @ 30/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 6 x 3 @ 165lbs

Hack squats: 3 x 10 @ 135lbs, 135lbs, 135lbs

Leg presses: 2 x 13, 15 @ 90lbs

Leg extensions: 3 x 15,18,15 @ 120lbs, 140lbs, 140lbs

Romanian DL: 3 x 8 @ 115lbs, 135lbs, 135lbs

Lying leg curls: 2 x 12 @ 95lbs

Seated leg curls: 3 x 18 @ 55lbs

Standing calf raises: 4 x 15, 15, 13, 10 @ 90lbs, 140lbs, 180lbs, 180lbs

Seated calf raises: 3 x 15 @ 100lbs

This post has been edited by durianhead: Jun 5 2013, 01:45 PM

Chest and arms hypertrophy day @ 31/5/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Flat db press: 6 x 3 @ (35kg)77lbs db each hand

Incline db press: 3 x 12, 10, 7 @ (25kg) 55lbs, (30kg) 66lbs, (35kg) 77lbs

Hammer strength chest press: 2 x 12 @ 90lbs

Decline cable flyes: 2 x 15 @ 15lbs each hand

EZ bar preacher curls: 3 x 12, 10, 8 @ 40lbs, 50lbs, 50lbs (not inclusive of bar)

DB concentration curls: 2 x 13 @ 25lbs db each hand

DB hammer curls: 2 x 18 @ 25lbs db each hand

Overhead EZ bar extension: 3 x 12, 10, 10 @ 40lbs, 50lbs, 60lbs

Cable pressdowns with rope attachments: 2 x 12 @ 15, 15, 20

Cable kickbacks: 2 x 15 @ 5

This post has been edited by durianhead: Jun 5 2013, 01:45 PM

I noticed a slowdown in progress within the past 2 weeks with some lifts even experiencing no progress. So I decided to switch some exercises up this week.

Upper Body Power day @ 2/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 3 x 5 @ 185, 190, 195lbs

Weighted pull ups: 2 x 10 @ BW + 25lbs, 25lbs

Rack chins: 2 x 10 @ BW, BW + 25lbs

Flat BB Bench press: 3 x 5 @ 185lbs, 195lbs, 205lbs

Weighted dips: 2 x 10 @ BW + 45lbs

Arnold press (upright chair): 3 x 10, 8, 6 @ 35lbs, 40lbs, 45lbs db each hand

EZ Bar curls: 3 x 10 @ 60lbs

Skull crushers: 3 x 10, 10, 8 @ 70lbs, 70lbs, 80lbs


Note to self for next week:

1. Start bench press with 195lbs, 205lbs and if comfortable, bring to 210/215 lbs

2. Attempt 200/205 lbs on bent over rows

3. Start arnold press with 40lbs, 45lb and if comfortable, bring to 50lbs

This post has been edited by durianhead: Jun 5 2013, 02:01 PM

Lower Body Power day @ 3/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 3 x 5 @ 215lbs, 215lbs, 225lbs

Hack squats: 2 x 10 @ 135lbs

Leg extensions: 2 x 10 @ 160lbs, 160lbs

Stiff legged deadlifts: 3 x 8, 6, 6 @ 95lbs, 135lbs, 135lbs

Lying leg curls: 2 x 10 @ 116lbs

Standing calf raise: 3 x 10 @ 140lbs, 160lbs, 180lbs

Seated calf raise: 2 x 10 @ 100lbs


Note to self for next week:

1. Bring squats to 225lbs on 2nd set. If comfortable, bring it to 230lbs on 3rd set.

Back and Shoulders Hypertrophy day @ 4/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 6 x 3 @ 165lbs

Wide grip front lat pulldowns: 3 x 12, 10, 8 @ 100lbs, 120lbs, 140lbs

Seated cable rows: 3 x 12, 10, 8 @ 110lbs, 132lbs, 154lbs

One arm DB row: 2 x 12 @ 65lbs db each hand

Close grip pulldowns (pronated): 2 x 16, 18 @ 100lbs

Arnold press (upright chair): 3 x 12, 10, 8 @ 35lbs, 40lbs, 45lbs

Upright rows: 2 x 15, 15 @ 50lbs

Side lateral raises w/ DB: 3 x 15 @ 15lbs db each hand


Note to self for next week:

1. Increase one arm DB row to 70lbs

This post has been edited by durianhead: Jun 5 2013, 02:05 PM