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Progress & Goals
140.1 Lbs.
LEAN BODY MASS
6.8 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
P.H.A.T. Power hypertrophy adaptive training. 2 power days (upper/lower), rest, 2 hyper days (upper/lower)
Shoutout to 3dmusclejourney for helping me reach my bodybuilding goals and teaching me so much. You have no idea how much I appreciate you guys, especially my main coach Jeff Alberts. Thanks coach!
And another shoutout to Layne Norton for spreading the word on this style of training. I use to train hardcore high intensity Dorian Yates and Mike Mentzer style. When it comes to training intensity, more is not always better. I've learned simply that better is better :). You have to think long term. Make sure you are slowly making progression and give yourself enough time to recover and you will make gains.
My training split
Day 1 - Upper Power
Flat bench 4-6 reps x 4
Bent over rows 4-6 reps x 3
Cable rows 4-6 reps x 3
Overhead press 4-6 reps x 3
Barbell curls 4-6 reps x 3
Day 2 - Lower Power
Squats 4-6 x 4
Romanian Deadlifts 4-6 x 3
Seated Calf press 4-6 x 3
Decline situps 10-12
Day 3 - Rest
Day 4 - Upper Hyper
Incline bench 10-12 x 3
Dumbbell rows 10-12 x 3
Lat pulldown 10-12 x 3
Dumbbell laterals 10-12 x 3
Tricep pushdown 10-12 x 3
Dumbbell curls 10-12 x 3
Day 5 - Lower Hyper
Deadlifts 4-6 x 3
Leg press 10-12 x 3
Single leg curl 10-12 x 3
Seated calf press 10-12 x 3
Decline situps 10-12
My Nutrition Program View My Full Nutrition Program
I'm a strong believer in eating healthy but your diet does not have to be boring.
There are many substitutes for any recipe you can get to keep body fat levels low and still taste good! You have to be creative.
In short, get your veggies and fruits in every day and hit your macronutrients. There's lots of hate against people who talk about IIFYM, but let them hate and let us get shredded. IIFYM works :)
My Supplement Program View My Full Supplement Program
Guys remember that supplements are exactly that... they SUPPLEMENT your current diet. That being said here's what I use.
Dymatize Elite Whey Protein Isolate - Chocolate
Dymatize BCAA's - Orange (tastes amazing!)
Dymatize Creatine - Been a staple of mine for years
Dymatize Protein Bars - I use them at work or for a snack
Controlled Labs Orange Triad and Fish oil - Multi vitamin w/ joint support
Caffeine pills - use pre work out or strong cup of coffee
My Motivation Program View My Full Motivation Program
My Motivation Program
Set short term goals to reach my long term ones. Also publicly stating what those goals are making sure that I will be accountable for it. What kind of person would I be if I wasn't a man of my word? Listening to my favorite songs to burst through PRs and plateaus keeps me motivated. Like I tell many people begining, the hardest part is starting and after that it's self motivating.
Visitor Comments
ivanthegreat is now friends with LeeDerek and boxteross.