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I just completed ph3 phase 1 using really really light weight, after not having lifted in over a year. After about a month to get my muscles adapted and mind back in the game, I am going to repeat phase 1 with my real maxes and see what kind of gains I am able to make. I am also working with the wonderful and talented Katie Coles to find macros that work for my body and allow me to drop weight. I have not been around or lower than 15% BF since I was a pre-teen. I hope to attain that over time. This will be a log of my journey...


February 15, 2015

I used this day to figure out my current maxes for the ph3 program.



The following lifts were done:


95 x 6

135 x 3

155 x 1

175 x 1

185 x 2

Max: 190



95 x 3

115 x 3

135 x 1

155 x 2

175 x 2

195 x 2

Max: 200



135 x 5

155 x 4

185 x 4

225 x 2

245 x 2

Max: 250


Current Macros

Days 1-3 - 200p/160c/55f

Day 4 - 195P/230C/65F


Dropping carbs by 20% on off days from cardio/lifting.

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  • 8 months later...

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