Yessir. Turns out my employer recently hired a specialist with thess and he’s filled with knowledge. The class was good.
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They are awesome for video gaming since they can emulate the hardware of the original console that games were ran on. Analog makes FPGA gaming systems, I have their Mega SG which recreates the Sega Genesis/Megadrive and outputs it in native HD. It’s awesome! I’m a big fan of FPGA technology
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Everyone got sick over the weekend so i took some days off. Went on a short trip to see some nearby natural places; it was fun.
During this time, I loaded up on carbs and salty stuff to help recover faster (pedialyte and robo-tripping + carbs got me through covid in 3 days and it’s worked for every sickness since).
I’ve also spent the better part of 20hrs weekly reading and educating myself on stuff i need to be the man i want to be. Some 12 books in as many weeks. I’m at the point of information overload and underwhelming application of it. I need to re-balance that.
What I’m getting to here is that i saw myself in the mirror after bloating up 6lbs in half as many days, and i don’t like it. Too fat.
I’m going back to dieting the way i need to. I want the 6 pack at any angle - any lighting.
It sounds like I’ve been doing Fortitude wrong so I’m putting a pause on it until i understand/have time to re-read Fortitude. Until then, I’ll run PHUL for the first time.
WARMUP
Stairmaster lv10, 3 mins
Incline BB Bench
5x225
5x225
5x225
Neutral Grip Pull Ups
10x0lb
10x0lb
Cable Row
10x130
10x130
Weighted Dips
10x45+BW
8x90+BW
DB Shoulder Press
10x140
10x140
8x140
Yates Row (sub for Pendlay)
5x225
5x225
5x225
EZ Curl/Skullcrusher SUPERSET
10x80
10x80
10x80
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Nice! Can’t imagine it’s easy kickin those up!!
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I’ll feel bad about myself if those are 140 lbs each, not 70 lbs each.
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They’re 70s, just logging absolute weight.
I wanted to ease into it. My shoulders get cranky.
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Yesterday
Cal: 1865
P: 161g (bad)
C: 209g
F: 44g
Weight: 209.8lb
PHAT Day 2 (I said “PHUL” yesterday because i have the reading comprehension of a 5 year old)
Lowbar Squats
5x135
3x225
5x315
5x315
5x315+
Hack Squats
10x495
10x495
(ouch)
Quad Ext
10x150
8x150
Stiff Leg Deadlift
8x225
8x225
8x225
(Light headed)
Ham Curls
10x150
10x150+
Seated Calf Raise
10x70
10x90
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Yesterday
Cal: 1324
P: 143g (bad)
C: 151g
F: 45g
Weight: 207.2lb
PHAT Day 3
Yates Row
5x135
3x225
3x185
3x185
3x185
3x185
12x185
Cable Row
12x100
10x220
12x190
Kroc Row
12x100
12x100
Close Grip Pulldown
20x100
20x100
DB Shoulder Press
Upright Rows
15x95
15x95
+20mins Treadmill, 3 inc, 3.0 speed.
Going to increase carbs today. I’m struggling to recover from yesterday.
off topic
I’m getting signals that shit is about to go sideways at the house. There’s only so many changes one can make within himself before structural changes need to happen, and my Daddy senses are tingling. Putting pen to paper because i need to get the thoughts out and I’m better at that when i have an audience.
These changes can be peaceful or they can be, well, not peaceful. I’d hoped for the former but I’m starting to think it’s going to be the latter.
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Sorry to hear that things aren’t going the best. fingers crossed you can make a peaceful outcome.
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PHAT Day 5
DB Flat Bench (speed) 6x3
5x60
3x80
3x80
3x80
3x80
3x80
8failx80
DB Inc Bench 3x8-12
12x60
12x60
18failx60
Inc Smith Bench 3x12-15
15x135
10+2x135
9+2+1x135
Inc Cable Flye 2x15-20
15x30
15x30
Spider Curls 3x8-12
12x65
12x65
12x65
DB Focus Curls 2x12-15
12x35
12x30
Skullcrusher 3x8-12
12x85
12x85
12x85
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How are you liking PHAT? I’m not too familiar with it other than I know it’s created by Layne Norton, whom I have a lot of respect for
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How long is it taking you to get through the WO’s on this program?
TBH i was liking it a lot more before this session. It asked for Preacher curls and spider curls, then Cable Pushdowns followed by Cable Kickbacks… it’s like ordering two small salads when you could have just ordered one large. Not that I’d ever spend human dollars on a salad, but you get the point.
That, combined with Layne repeatedly saying that training to failure is the best for growth - while having a program where you dont train to failure is making me doubt this whole program. Its fine, i just went through my saved templates, found this one and ran it. I’m going to change to something new very soon, I’m just not sure what that is yet. I’m considering creeping death or something else mountain dog style - I’ve never run one of his programs before.
I think he (layne) might be onto something with the speed reps though. IDK what the purpose of them is, but I’m kind of enjoying them.
About an hour. Keep in mind I’ve cut out 2 unnecessary exercises each time so probably add 10 minutes.
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Creeping Death is one of his most popular and I think he’s had it formatted to have a more modern layout which is great for readability. You might be most at home with Project Colossus. It’s lower volume, high intensity and PPL, all of which seem to be things you like. Odin Force is like that too but it has escalating volume throughout the program, so make sure you come correct with your recovery if you run that one. I loved that one though!
I think finding a program that fits with your beliefs and personality really gives you the best shot at success. Nothing worse than questioning or second guessing what you’re doing. When you see the way John lays out the programs, I think you’ll be blown away by the detail and care put into it.
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Great points! We could probably have a little heuristic to help folks dial in which Meadows’ program they want to try (this would work for anything, obviously, but I’m familiar with his stuff):
What’s your primary goal?
Do you like having an arm day?
How’s your recovery?
Do you like volume?
How long do you want to spend in the gym?
How many days a week do you have?
I’m sure ChatGPT will tell us what to do from there.
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-Leaning out and Hypertrophy. In that order.
-Im fine with an arm day. Can never have too big of guns.
-Recovery is okay but I’m in a deficit and my sleep is only okay at best. I’ve been able to recover from PPL better than anything else so Upper/Lower, Push/Pull and Full Body are a bit out of reach for me. I’m also not taking any “extras” to help with recovery at the moment.
-Volume is meh. I prefer failure training, which i think is required for me to grow at this point. Volume can undulate through mesocycles though.
-an hour at most usually.
-4 days a week is best but i can manage more. If it’s not equipment specific, i can do 7 days a week at home (power rack, Smith, Quad Ext. Ham Curl, Dumbbells up to 80lbs, GHR/Reverse Hyper, sled).
I’ve tested a few diet plans from a bodybuilder perspective and it did pretty well tbh. Given the right setup instructions, we could make ChatGPT work well here lol.
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- High Evolutionary
- Grandmaster
- Colossus
- Gamma Bomb
Would be what I’d advise, in that order.
If you haven’t done one of his programs, I also always recommend this one (chains optional) because it’s free and it’s exactly how his base programs are laid out so you can see what you like:
Reactive Pump Hypertrophy.
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I’ve eyed that program almost every time you’ve posted it… might be time to pull the trigger on it lol.
I’ll look it over another time… much like how i gaze into the fridge at night hoping something sparks an interest. Right now, though, my chest is tore the hell up from the 14 chest sets i did the other day
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Alright so I’ve re-hashed my Fortitude training template and it’s more accurate.
I’ll go ahead and put the disclaimer out there that I’m not doing the Loading sets properly as I don’t see how I’ll manage to secure the equipment I’d need for 3 different exercises in a busy gym. I would love to do this part as written (zig-zag), but instead I’ll work Rest-Pause and 2 isolation movements to failure.
I’ve also reduced the number of pump exercises, and cut out calf training entirely. I’m already rocking 17.5" calves untrained so I’m just going to coast here #nofucks.
Skipped Quad Ext. - machine had a line on the dmmn thing.
+15mins cardio, AHR 150BPM.
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