Author Topic: Rebuilding one day at a time  (Read 131673 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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Online 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

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

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

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

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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

Offline 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

Online 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.

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2216 on: January 22, 2018, 02:05:42 PM »
dust, dust <cough, cough>

Other than maybe 2 other workouts I haven't been in the gym. Head cold laid me out with heavy congestion that went on for 3 weeks. And, that's including using prescription stuff to try and clear it out. At least it wasn't the flu (knock on wood).

So....
Mon Jan 22, 2018

531 (yep back at good old 531)

OHP
45x5
55x5
65x3
70x5
80x5
95x10 5+
130x3
145x1

SS BBBP/Lat pulls <-3 count pause on BP
225x1/120x10
225x1/130x10
225x1/140x10
225x1/130x10
225x1/120x10

Easing back into it.
Eric

Pork belly body......

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

Online reduni

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Re: Rebuilding one day at a time
« Reply #2217 on: January 22, 2018, 02:11:17 PM »
Welcome back Eric. Sounds like you had a rough time of it. Glad you're feeling better though.

Can't go wrong with 531 to get back into the swing of things
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #2218 on: January 22, 2018, 03:32:07 PM »
Welcome back glad you're feeling better
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Re: Rebuilding one day at a time
« Reply #2219 on: January 23, 2018, 04:27:55 PM »
Welcome back Eric. Sounds like you had a rough time of it. Glad you're feeling better though.

Can't go wrong with 531 to get back into the swing of things

Welcome back glad you're feeling better

Thanks guys. Wife started coughing and getting congested again and now I feel like another head cold is coming on. Just when I was starting to clear up....grrr
At least deads and squats loosened up the crap in my sinuses....
Eric

Pork belly body......

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