Author Topic: Rebuilding one day at a time  (Read 99141 times)

Online ptreyesgreg

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Re: Rebuilding one day at a time
« Reply #2205 on: December 12, 2017, 01:17:38 PM »
I like the looks of that PHAT program Eric.  It's a nice variety of work on this Leg Power day for sure.  Sounds like you've got a good plan for continued progress on the squats.
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Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2206 on: December 12, 2017, 06:20:28 PM »
Got a white light from me :thumbsup:

Online reduni

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Re: Rebuilding one day at a time
« Reply #2207 on: December 12, 2017, 06:51:41 PM »
Strong leg day Eric. Gonna be swole. Time for new pants :rocker:
the only easy day was yesterday

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2208 on: December 18, 2017, 02:40:08 PM »
Monday Dec 18, 2017

PHAT

UB Power

BBBP
WU
255x3x4 <- all paused

Pullups
BW+10x8,6

Machine row
180x2x8 <upped 10lbs

Dips
BW+30x10,10

SS Pendlay rows
205x3x4

SS DB shoulder press
55x3x8

SS BB curls/DB skull crushers
70x2x8/35x2x8

With travel for business last week and sightseeing with the wife did not workout since LB power last Monday.
Upped weights for the most part with the corresponding drop in reps but I think I'm where I need to be for most lifts right now.

Currently 210.8lbs. Looking at a hard cut the next 21 days. Business trip to Florida and the family is tagging along. Don't want the gut spilling over the shorts....lol.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2209 on: December 18, 2017, 10:05:46 PM »
Awesome upper smash Eric! Strong benching to start out!
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Online reduni

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Re: Rebuilding one day at a time
« Reply #2210 on: December 19, 2017, 11:16:04 AM »
21 day beach bod.  You should take vids and sell it as the new diet fad. wait...probably been done already. 

Nice upper day. Strong benching for sure. Hitting everything hard.
the only easy day was yesterday

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2211 on: December 20, 2017, 02:26:53 PM »
Awesome upper smash Eric! Strong benching to start out!

Thanks Shawn. I think I'm going to have to stick with 255 on bench for a couple more weeks. Those 4th reps were brutal.

21 day beach bod.  You should take vids and sell it as the new diet fad. wait...probably been done already. 

Nice upper day. Strong benching for sure. Hitting everything hard.

"21 day beach bod"....lol
Thanks Rich. Program is going well.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2212 on: December 20, 2017, 02:33:27 PM »
Wed Dec 20, 2017

PHAT

LB Power

Squats
WU
275x3x5 <-upped this week. Will up next week but only by 5lbs

BB Hack squat
185x2x10 <-got all the reps so will up the weight next week.

Leg Extentions
140x10
140x8  <-might back the weight down and hit a higher rep range

SLDL
225x6
275x2x3

SS Leg curls - single leg/calf presses
15x18/410x10
25x10/410x10
25x10/360x12

Calf presses
270x16
180x23

Dun!
207lbs today, so 3lbs water weight off. Probably have another 2-3lbs water weight to come off before the "real" weight starts to drop.
Assuming the cal deficit doesn't hit too hard I'll try and up the weights a bit more next week. Except for leg extensions. I think for those I'd be better off dropping the weight some and focus on some higher reps.


« Last Edit: December 20, 2017, 05:49:31 PM by piperdown »
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Andrew

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Re: Rebuilding one day at a time
« Reply #2213 on: December 20, 2017, 03:11:21 PM »
serious leg destruction accomplished!
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Online piperdown

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Re: Rebuilding one day at a time
« Reply #2214 on: December 22, 2017, 02:16:43 PM »
Fri Dec 22, 2017

PHAT

LB Hyper

Speed squats
225x6x3

BB Hack squats
155x2x12

Leg press
360x2x12

Leg extensions
75x3x15

RDL
185x12
185x2x10

Leg curl - single leg
10x18
20x3x12


Calf press
360x3x12
180x3x18

Moving right along.
BW 204.5lbs
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2215 on: December 28, 2017, 08:10:54 PM »
Good work Eric.   clothes have to be fitting different by now.