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Simon's Journal, Power/hypertrophy Split And Lots Of Skiploading!

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  • Simon's Journal, Power/hypertrophy Split And Lots Of Skiploading!

    right ppl! im starting layne nortons power/hypertrophy split on monday, ive been bulking for about 3/4 months now, before this i was cutting for 6 months....lol good times!!

    im currently weighing in at 73kgish, but changes alot during the week because of my skiploading milarky! im lean bulkin atm as i say and am consuming bw in lb's x 1.5g in protein so about 240g per day and less than 100g of carbs a day, my diets roughly like this:

    training day
    meal 1:
    40g protein, 12g fat, unlimited veg

    meal 2: pre-wo 1hr before training
    40g protein, 30g carbs from oats, 5g carbs from strawberries

    intra:
    xtend or mp's exceed

    post wo shake:
    40g protein, 30g sh1tty carbs (usually from kids cereal, sometimes from anything else i skipload on)

    ppwo 1 hr after shake:
    40g protein, 30g low/med gi carbs, and a salad with toms and peppers 5g carbs

    meal 5:
    40g protein, 12g fat, unlimited veg

    meal 6:
    40g protein (usually from casein), 12g fat, no veg

    non training day:

    40g protein, 12g fat x 6 meals. no carbs at all

    few pics of me taken about a month ago:

    http://i950.photobucket.com/albums/a...MjI0LmpwZw.jpg

    http://i950.photobucket.com/albums/a...DIzMy5qcGc.jpg


    recent pic:

    http://i950.photobucket.com/albums/a...MjY3LmpwZw.jpg

    thanks for reading guys!
    Last edited by stealthy21; 04-09-2012, 05:47 PM.
    my journal


  • #2
    training today - back and shoulders hypertrophy:

    bb bent over rows - speed work! 65-70% of 3-5 rep max - 6 x 3
    62.5kg x 3
    62.5kg x 3
    62.5kg x 3
    62.5kg x 3
    62.5kg x 3
    62.5kg x 3

    rack chins: 3 x 8-12
    10kg x 10
    10kg x 10
    10kg x 10

    seated cable row: 3 x 8-12
    14th pin x 12
    14th pin x 12
    14th pin x 12

    incline dumbell row: 2 x 12-15
    24kg each arm x 15
    24kg x 14

    close grip pull down: 2 x 15-20
    100lbs x 20
    112.5lbs x 18

    seated db press: 3 x 18-20
    22.5kg x 10
    22.5kg x 10
    22.5kg 8

    upright row: 2 x 12-15
    ez bar + 10 kg each side x 15
    ez bar + 11.2kg each side x 15

    lateral cable raise: 3 x 12-20
    1st pin x 15
    1st pin x 14
    1st pin x 15
    my journal

    Comment


    • #3
      lower hypertrophy:

      bb back squats - speed work! 65-70% of 3-5 rep max
      80kg x 3
      80kg x 3
      80kg x 3
      80kg x 3
      80kg x 3
      80kg x 3

      hack squats: 3 x 8-12
      45kg x 12
      47.5kg x 12
      47.5kg x 8

      leg press: 2 x 12-15
      250kg x 13
      250kg x 11

      leg extension: 3 x 15-20
      70lbs x 15
      70lbs x 15
      70lbs x 15

      romanian deadlifts: 3 x 8-12
      30kg x 12
      30kg x 12
      35kg x 12

      lying leg curl: 2 x 12-15
      100lb x 11
      87.5lb x 14

      seated leg curl: 2 x 15-20
      70lb x 20
      80lb x 20

      donkey calf raise: 4 x 10-15
      tried a couple sets but hated them!!

      added a quick 1min 30sec plank with a 20kg plate on my back

      standing calf raise
      60kg x 15 (wasnt meant to do these got the wrong exercise lol)

      seated calf raise: 3 x 15-20
      50kg x 15
      45kg x 20

      hanging leg raises x 3 failure sets thrown in

      had some lovely baby food as my pwo carbs!! hehe
      my journal

      Comment


      • #4
        first week done! training today:

        am fasted skipping 20mins

        pm chest and arms hypertrophy:

        flat db bench: speed work 65-70% of 3-5 rep max - 6 x 3
        25kg x 3
        25kg x 3
        25kg x 3
        25kg x 3
        25kg x 3
        25kg x 3

        incline db bench: 3 x 8-12
        30kg x 10
        30kg x 8
        30kg x 7

        hammer strength press: 3 x 12-15 - weight is each side
        20kg x 15
        20kg x 15
        20kg x 14

        incline cable flyes: 2 x 15-20
        2nd pin x 20
        2nd pin x 18

        ez preacher curls: 3 x 8-12 - weight is each side
        10kg x 12
        10kg x 9
        10kg x 9

        db concentration curls: 2 x 12-15
        15kg x 10r 12l
        14kg x 12r 12l

        spider curls: 2 x 15-20
        10kg bb x 25
        10kg bb x 25

        seated tricep extension with ez bar: 3 x 8-12 - weight is each side
        10kg x 9
        7.5kg x 11
        7.5kg x 12

        cable press downs with rope: 2 x 12-15
        8th pin x 12
        7th pin x 12

        cable kickbacks: 2 x 15-20
        1st pin x 15
        1st pin x 15
        my journal

        Comment


        • #5
          Good luck with your goals Simon.

          What program(s) have you run before PHAT?

          Comment


          • #6
            Originally posted by ch3v3ll3 View Post
            Good luck with your goals Simon.

            What program(s) have you run before PHAT?
            thanks mate and cheers for droppin in! officially first person to post!

            ive done a basic 5 x 5 when starting out, so a typical push/pull/legs program, then moved onto a typical 4 day volume split and stuck with that for almost a year, i was cutting for quite a while as i was quite overweight growing up, so officially this is my first "proper" bulk for the last 3/4 months

            made my own split for the beggining of the bulk, incorporating a bit of dc training (a couple rest pause sets and a few widowmakers), high reps, low reps, just a bit of everything and it worked quite well but saw this program and always wanted to try it so thought...no better time then now!

            have you used this program before??
            my journal

            Comment


            • #7
              weigh-in day

              2 weeks ago: 72.7kg
              1 week ago: 74.4kg (worked out i took in too many liquid carbs on my skipload (trifle, custard, icecream, sorbet so was still VERY spilled over, worked it out cos i couldnt eat a thing on last weeks skipload so clearly was nowhere near depleted!)
              today: 73.2kg so a 5kg gain in 2 weeks....not bad atall! just over what i was shooting for
              my journal

              Comment


              • #8
                double post
                Last edited by stealthy21; 10-16-2011, 06:57 PM.
                my journal

                Comment


                • #9
                  awesome job man keep it up

                  Comment


                  • #10
                    Originally posted by stealthy21 View Post
                    thanks mate and cheers for droppin in! officially first person to post!

                    ive done a basic 5 x 5 when starting out, so a typical push/pull/legs program, then moved onto a typical 4 day volume split and stuck with that for almost a year, i was cutting for quite a while as i was quite overweight growing up, so officially this is my first "proper" bulk for the last 3/4 months

                    made my own split for the beggining of the bulk, incorporating a bit of dc training (a couple rest pause sets and a few widowmakers), high reps, low reps, just a bit of everything and it worked quite well but saw this program and always wanted to try it so thought...no better time then now!

                    have you used this program before??
                    No I've never run PHAT. I like some aspects of it, and almost gave it a shot a few months ago, but it's just too high of volume for me. I like some of its features, high frequency being the main one, but if I were to do the program as written I would be in the gym for 3+ hours. I also think its a bit overkill for where I'm at in my training.

                    I'm curious to see how you do on it, however. I see a lot of guys on bb.com and other sites who use the program but never seem to follow through with it. Hopefully you can make some great gains on it, yea? :rockon:

                    Comment


                    • #11
                      Originally posted by ch3v3ll3 View Post
                      No I've never run PHAT. I like some aspects of it, and almost gave it a shot a few months ago, but it's just too high of volume for me. I like some of its features, high frequency being the main one, but if I were to do the program as written I would be in the gym for 3+ hours. I also think its a bit overkill for where I'm at in my training.

                      I'm curious to see how you do on it, however. I see a lot of guys on bb.com and other sites who use the program but never seem to follow through with it. Hopefully you can make some great gains on it, yea? :rockon:
                      i defo agree fella, last week the session times ranged from 2-3 hours!! the 2 hours were on the hypertrophy days and i was training like a squirrel on red bull and still took that long

                      i hope so man, im not one to give up unless ive got a VERY good reason for it, so stay tuned for some PR's, lots of them!
                      my journal

                      Comment


                      • #12
                        training yesterday

                        am = 20mins cardio - jogging

                        pm = upper body power:

                        bend over rows - 3 x 3-5
                        92.5kg x 5 (+1.25kg)
                        92.5kg x 5 (+1.25kg)
                        92.5kg x 5 (+1.25kg)

                        wide grip pull ups - 2 x 6-10
                        2.5kg x 8 (+2.5kg -1 rep)
                        2.5kg x 8 (+2.5kg)

                        rack chins - 2 x 6-10
                        bw+12.5kg x 10 (+2.5kg -1rep)
                        bw+15kg x 10 (+5kg +1rep)

                        flat db bench - 3 x 3-5
                        37.5kg x 2 (-1rep)
                        35kg x 6 (-2.5kg +3reps)
                        35kg x 5 (-2.5kg +3reps)

                        wide grip dips - 2 x 6-10
                        22.5kg x 8 (+5kg -2reps)
                        22.5kg x 7 (+2.5kg -2reps)

                        seated db press - 3 x 6-10
                        24kg x 7 (same)
                        24kg x 7 (same)
                        24kg x 7 (same)

                        ez bar curls, close grip - 3 x 6-10 - weight is each side
                        10kg x 7 (one of the pro bb'ers came and showed me a technique to use....felt so good on my bi's!! had to drop the weight tho)
                        10kg x 7
                        10kg x 7

                        skull crushers 3 x 6-10 - weight is each side
                        12.5kg x 7 (+1 rep)
                        12.5kg x 8 (+1.25kg -2 reps)
                        12.5kg x 8 (+1.25kg -2 reps)
                        my journal

                        Comment


                        • #13
                          smashed legs today!!!!!!! so pleased with the session, all +'s!

                          lower power day:

                          bb back squats - 3x 3-5
                          117.5kg x 5 (-2.5kg +2reps)
                          120kg x 5 (+3reps) PB!!
                          120kg x 5 (+5kg)

                          hack squats - 2 x 6-10
                          50kg x 10 (+10kg)
                          55kg x 10 (+10kg)

                          leg extensions - 2 x 6-10
                          150lbs x 10 (+20lbs)
                          150lbs x 10 (+10lbs)

                          stiff leg deads - 3 x 5-8
                          did a few sets but i really cant get on with them, they just dont seem to work!!

                          lying leg curls - 2x 6-10
                          112.5lb x 10 (+12.5lbs)
                          112.5lb x 10 (+ 4 reps)

                          standing calf raise - 3 x 6-10
                          100lbs x 10 (+20lbs)
                          100lbs x 10 (+2 reps)
                          100lbs x 9 (+1rep)

                          seated calf raise - 2 x 6-10
                          70kg x 10
                          70kg x 10
                          my journal

                          Comment


                          • #14
                            Non training day today, went for a 20min jog round the area then came back and made a thai red curry with no rice, I've been using alot of coconut oil and milk lately as been reading up on the benefits, not to mention its tasty as hell!! As of last week I've added 1 carb meal to my non-training days, will keep it at that I think, don't think anymore is neccessary
                            my journal

                            Comment


                            • #15
                              training today -

                              AM= 20mins street jog

                              PM= back and shoulders hypertrophy:

                              all +'s for 2 sessions in a row!!!! yeaaa buddy!

                              bb bent over rows - speed work! 65-70% of 3-5 rep max - 6 x 3
                              62.5kg x 3
                              62.5kg x 3
                              62.5kg x 3
                              62.5kg x 3
                              62.5kg x 3
                              62.5kg x 3

                              rack chins: 3 x 8-12
                              10kg x 12 (+2 reps)
                              15kg x 12 (+5kg +3reps)
                              20kg x 11 (+10kg +3 reps)

                              seated cable row: 3 x 8-12
                              15th pin x 12 (+1pin)
                              15th pin x 10 (+1pin -2reps)
                              15th pin x 13 (+1 pin +1rep)

                              incline dumbell row: 2 x 12-15
                              26kg each arm x 12 (+2kg -3reps)
                              25kg x 15 (+1kg +1rep)

                              close grip pull down: 2 x 15-20
                              112.5lbs x 20 (+12.5lbs +2 reps)
                              125lbs x 16 (+12.5lbs -2reps)

                              seated db press: 3 x 18-20
                              22.5kg x 11 (+1 rep)
                              24kg x 8 (+1.5kg -2 reps)
                              24kg x 8 (+1.5kgs)

                              upright row: 2 x 12-15
                              ez bar + 12.5kg each side x 15 (+2.5kg)
                              ez bar + 12.5kg each side x 15 (+1.25kg)

                              lateral cable raise: 3 x 12-20
                              1st pin x 20 (+5reps)
                              1st pin x 18 (+4reps)
                              1st pin x 16 (+1 rep)

                              little ppwo meal i made up, turkey con carne, with kidney beans and no carb rice
                              http://i950.photobucket.com/albums/a...Mjg0LmpwZw.jpg
                              my journal

                              Comment

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