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Thread: My training Schedule from 1st April 2014 to 15 May 2014

  1. #1
    pro_champ is offline NPC Lightweight
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    My training Schedule from 1st April 2014 to 15 May 2014

    Friends this my training log for next 45 days Currently my weight is around 138lbs
    and my targeted weight is 154lbs approx
    as i have decided to go on layne's P.H.A.T Training system will this workout be fine for me
    if i want to gain only more muscle mass
    my first week is over
    my last week log is as following
    monday

    pendlay row
    3X5reps 88lbs

    Pull Ups
    4X8-10Reps free weight

    flat dumbell press
    3X5Reps 55lbs each hand

    Dips
    3X12-14Reps free weight

    seated shoulder dumbell presses
    3X6-10Reps 44lbs dumblell

    skull crusher
    3X6-10 Reps upto 70% strength

    tuesday

    pendlay row
    6X3-5reps 88lbs

    Rack chins
    3X8-12Reps with 55-77lbs Max

    seated cable rows
    3X8-12Reps with 132lbs Max

    dumbbell rows incline bench Dubble handed
    2X12-15 Reps 33lbs Max

    Close grip Pull downs
    2X15-18 reps 132lbs max

    upright Rows
    2X10-12Reps 44lbs Max

    Wednesday
    Chest and Arm Hypertrophy


    flat dumbell press
    6X3-5Reps 44lbs each hand

    Incline dumbell press
    3X8-10Reps 44lbs each hand

    Hammer strength chest presses
    3X10-12Reps @ 55lbs

    Incline Cable Flyes
    3X8-12Reps Upto 70% strength

    Cambered Bar Curl preacher
    3X8-12Reps @ 70% strength

    Dumbell Concentration curls
    3X10-12Reps @ 38lbs

    Spider Curls on Incline Bench
    3X8-10Reps @ 38,33,28 lbs

    Triceps Overhead extension with rope
    3X12-16Reps @ 77,66,66 Lbs

    Cable pressdown
    3X12-14Reps 77,77,66 Lbs

    Forearms Curls
    4X16Reps 44lbs Approx

    day 4 rest
    day 5 i do plyometrix
    and day 6 i do crossfit

    Day 7 rest
    repeat on monday Onwards


    Avoiding lower body workout as at present i m suffering from slight ligament injury on my left knee which might take some time to heel up
    any suggestion will be appreciated if it improves my schedule
    coz dis wud be my 1st training log dat i have created on a public discussion forum
    With the hope for a Positive response from all my friends .

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  3. #2
    Dustin07's Avatar
    Dustin07 is offline V.I.P. Member
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    you're cherry picking here, and you skipped the biggest mass building lifts, squats, deadlifts, benchpress, and press. If you're going to use Layne's PHAT program then use it to a "T". he has legs on day 2 and 5.

    are you planning on programming your own crossfit wods, attending a crossfit box or grabbing wods off the crossfit main site? if you do laynes program:

    day 1 - upper power
    day 2 - lower power
    day 3 - rest
    day 4 - back/shoulders hypertrophy
    day 5 - legs
    day 6 - chest / arms hypertrophy
    day 7 - rest

    you have

    day 1 - upper
    day 2 - upper
    day 3 - upper
    day 4 - rest
    day 5 - questionable
    day 6 - not sure of programming
    day 7 - rest

    you have no legs day.

    maybe this?

    day 1 - upper power
    day 2 - lower power (squats/deads and accessory)
    day 3 - plyo
    day 4 - rest
    day 5 - heavy xfit (thrusters, cleans, kettlebells, press. with the right weight/reps this will work into back/shoulders hypertrophy as well)
    day 6 - metcon and bodyweight xfit (jump rope, rowing, sprints, pushups, situps, air squats, pullups)
    day 7 - rest

    I don't even love that programming, but it sticks to the basics you already have in mind. utilizes the plyo as a mobility after your two hard days, then uses xfit both for strength training in the areas you lack, and for conditioning a mobility (day 6) to keep leanness and flexibility.

    you need to eat a lot too. start recording your food so you know if you are eating too much or not enough. good lucky buddy!
    Last edited by Dustin07; 04-06-2014 at 01:18 PM.
    pro_champ likes this.

  4. #3
    avidlifter's Avatar
    avidlifter is offline IFBB Lightweight
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  6. #4
    pro_champ is offline NPC Lightweight
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    Quote Originally Posted by Dustin07 View Post
    you're cherry picking here, and you skipped the biggest mass building lifts, squats, deadlifts, benchpress, and press. If you're going to use Layne's PHAT program then use it to a "T". he has legs on day 2 and 5.

    are you planning on programming your own crossfit wods, attending a crossfit box or grabbing wods off the crossfit main site? if you do laynes program:

    day 1 - upper power
    day 2 - lower power
    day 3 - rest
    day 4 - back/shoulders hypertrophy
    day 5 - legs
    day 6 - chest / arms hypertrophy
    day 7 - rest

    you have

    day 1 - upper
    day 2 - upper
    day 3 - upper
    day 4 - rest
    day 5 - questionable
    day 6 - not sure of programming
    day 7 - rest

    you have no legs day.

    maybe this?

    day 1 - upper power
    day 2 - lower power (squats/deads and accessory)
    day 3 - plyo
    day 4 - rest
    day 5 - heavy xfit (thrusters, cleans, kettlebells, press. with the right weight/reps this will work into back/shoulders hypertrophy as well)
    day 6 - metcon and bodyweight xfit (jump rope, rowing, sprints, pushups, situps, air squats, pullups)
    day 7 - rest

    I don't even love that programming, but it sticks to the basics you already have in mind. utilizes the plyo as a mobility after your two hard days, then uses xfit both for strength training in the areas you lack, and for conditioning a mobility (day 6) to keep leanness and flexibility.

    you need to eat a lot too. start recording your food so you know if you are eating too much or not enough. good lucky buddy!
    Thnx Buddy as i told u in me my post above i HAve some ligamental injury in my left knee which will take some time to recover so if there is anything that can help me me heel my injury soon will help me the most.

  7. #5
    Dustin07's Avatar
    Dustin07 is offline V.I.P. Member
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    I'm guessing the injury is running related? can you do air squats? just squatting deep below parallel with no weight? do deadlifts bother your knee? if you can do deads and cleans without knee irritation, and air squats, then those are some good compound movements to work into your routine until you can go full bore.

    that would be best for starting strength building and learning the basics, no question. I was just working around what he already had in mind and hypertrophy. Rip's indulgence on Milk might help here too...

  8. #6
    Dustin07's Avatar
    Dustin07 is offline V.I.P. Member
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    so did you lift yesterday?

  9. #7
    Famine's Avatar
    Famine is offline THE ORIGINAL ZOMBIE SLAYER
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    I know I'd like to see Layne's program in action.

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  11. #8
    avidlifter is offline IFBB Lightweight
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    Quote Originally Posted by Famine View Post
    I know I'd like to see Layne's program in action.

    I ran it for awhile, takes a few weeks to get used to the volume. Had some nice gainz from it though.

  12. #9
    pro_champ is offline NPC Lightweight
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    Quote Originally Posted by Dustin07 View Post
    so did you lift yesterday?
    yes i did sum dead lifts, squats, leg press and extension wid sum quite gud weight but i think the problem is my lower body was not ready for it
    and now i m suffering from really bad cramps and fatigue in my lower parts
    rest of the things are fine

  13. #10
    Dustin07's Avatar
    Dustin07 is offline V.I.P. Member
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    stretch, hydrate, fish oil, and recover

  14. #11
    pro_champ is offline NPC Lightweight
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    thanx buddy for what you taught finally i have reached to my goal almost upto my desired gains with lean mass god knows how hard it was to manage 6 meals a day with proper resting and workout with all day job working but i am almost their with 153.5 lbs just more bs or so left
    just one last thing i need to know pls look for my post about my current cycle i was actually having good gains from it everything was going fine but suddenly it happened in such condition that i had to break it in the middle. that feeling was not even hypoglycemic it was more like totally dehydrated whole body was lethargic all of my strength was lost i could not even stand and the strength i had developed is almost gone but now i am better can move but still on 100% rest..................so please make a check on my post in ass cycles threads
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  15. #12
    pro_champ is offline NPC Lightweight
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    buddy please make a check for new thread

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