Tri Phase Log

[UC]

I thought this would be a good way to track everyone else's progress as well as keep track of your own. I started this program today after taking a week off and cycling off of creatine. I felt very refreshed and clear headed at the gym.

Deadlifts (kept focus on not hyperextending on top, felt very awkward) three sets 250 lbs six reps

Pull-ups 3 sets, eight reps on set one, six reps on set two, four reps, 20 second rest, 2 reps on set three

Bent Over Rows -- I should have gone heavier here or did the full 10 reps each set... kinda babied it-- 3 sets 50 lbs dumbell, 6 reps

I decided to superset the BB shrugs with the DB shrugs

3 sets 205 lbs BB eight reps, superset 75 lbs DB 10 reps

Added a bit of lower back and abs... 3 sets lower back extension superset oblique extension, no rest between sets

10 lower back, 10 on each side for obliques first two sets
5 lower back, 5 on each side for obliques on last set

Did 60 calories of cardio -- I know, barely any -- and called it a workout.

[UC]

I should keep track of my measurables to see if I have grown in the 9 weeks.

Just measured today -- all relaxed and measured twice

Shoulders 47"
Quad 24.5"
Calves 15"
Waist 36" (now I know why I have trouble fitting into my pants)
Chest 39"
Neck 15"
Biceps 15"

Height 5'11"
Weight 188 (as of this morning)

Yup, I gained 3.5 lbs on my week off

Post workout BF% on pulse reader 11.7%

[j. ViLLA]

good ****..i start tomorrow. For the future you should just post #'s so its more clean to read.
Example

Day 2
Deadlifts 3 x 6; 230lbs
Bench Press 3 x 8; 185 lbs.


Just a thought.
Can't wait to start day 1

[j. ViLLA]

Starting Stats
2Sept08

Weight: 165
Body Fat 12.5%
Waist- 32
Chest- 38
Shoulders- 48

BACKS + TRAPS

Deadlift
Warm-Up; 95 x 12
115 x 6
115 x 7
115 x 6

Wide Grip Lat Pulldown
70 x 10
80 x 10
90 x 8

T-Bar Row (used the 45 lb bar wedged in corner with V Handle grip )
70 x 10
90 x 10 (two 45 lb plates; not factoring in bar weight)
90 x 10

DB Shrug
Alternating L & R instead of at the same time
70 x 10
70 x 10
70 x 10

BB Shrug
135 x 10
185 x 9
185 x 10

Cardio
Eliptical 36 minutes maintaining heartrate around 140.

Body felt great doing a totally new routine. By the time i got to the second set of deadlifts i was completely drenched in sweat and drained for the rest of my workouts.

I know my deadlifts look weak as i am fairly new to the exercise, but my leg muscles haven't been used pretty much since October 07, so my hamstrings are lagging a bit...i'll catch up.

There is no pull up station at my gym so i subsituted for lat pulldown modified. Instead of seated, i kneel on the ground.

I love T-bar rows, so i subbed that in instead of barbell row.
What do you suggest is better?

[UC]

Originally Posted by j. ViLLA

Starting Stats
2Sept08

Weight: 165
Body Fat 12.5%
Waist- 32
Chest- 38
Shoulders- 48

BACKS + TRAPS

Deadlift
Warm-Up; 95 x 12
115 x 6
115 x 7
115 x 6

Wide Grip Lat Pulldown
70 x 10
80 x 10
90 x 8

T-Bar Row (used the 45 lb bar wedged in corner with V Handle grip )
70 x 10
90 x 10 (two 45 lb plates; not factoring in bar weight)
90 x 10

DB Shrug
Alternating L & R instead of at the same time
70 x 10
70 x 10
70 x 10

BB Shrug
135 x 10
185 x 9
185 x 10

Cardio
Eliptical 36 minutes maintaining heartrate around 140.

Body felt great doing a totally new routine. By the time i got to the second set of deadlifts i was completely drenched in sweat and drained for the rest of my workouts.

I know my deadlifts look weak as i am fairly new to the exercise, but my leg muscles haven't been used pretty much since October 07, so my hamstrings are lagging a bit...i'll catch up.

There is no pull up station at my gym so i subsituted for lat pulldown modified. Instead of seated, i kneel on the ground.

I love T-bar rows, so i subbed that in instead of barbell row.
What do you suggest is better?

Your leg muscles will get there bro.

I've never tried DB shrugs one side at a time. I'm going to try this next week.

I personally like the upright row the best but I thought I'd follow the workout as it was written and tweak as I go.

Damn you do a lot of cardio. I can't find it in myself to go for more than 20 minutes -- and that's pretty rare.

Chest and shoulders today.

[j. ViLLA]

Originally Posted by UC

Your leg muscles will get there bro.

I've never tried DB shrugs one side at a time. I'm going to try this next week.

I personally like the upright row the best but I thought I'd follow the workout as it was written and tweak as I go.

Damn you do a lot of cardio. I can't find it in myself to go for more than 20 minutes -- and that's pretty rare.

Chest and shoulders today.

The workout never clarified the bent over row to be DB or BB, so i went with T-bar since its prett much a bent over row too. I did drop sets the last 5-6 weeks with DB rows and also did barbell rows so i wanted to do something different.

Cardio is the key for me slimming my waist line. I REALLY want that V shape upper body taper. Its getting there.....32 inch waist, 38 chest, 48 shoulders. Hoping to widen my shoulders more during these phases.

I got physical therapy today; i might do the leg workout for therapy......but my knees are killing me right now. lol

[Tyson]

Originally Posted by UC

I thought this would be a good way to track everyone else's progress as well as keep track of your own. I started this program today after taking a week off and cycling off of creatine. I felt very refreshed and clear headed at the gym.

Deadlifts (kept focus on not hyperextending on top, felt very awkward) three sets 250 lbs six reps

Pull-ups 3 sets, eight reps on set one, six reps on set two, four reps, 20 second rest, 2 reps on set three

Bent Over Rows -- I should have gone heavier here or did the full 10 reps each set... kinda babied it-- 3 sets 50 lbs dumbell, 6 reps

I decided to superset the BB shrugs with the DB shrugs

3 sets 205 lbs BB eight reps, superset 75 lbs DB 10 reps

Added a bit of lower back and abs... 3 sets lower back extension superset oblique extension, no rest between sets

10 lower back, 10 on each side for obliques first two sets
5 lower back, 5 on each side for obliques on last set

Did 60 calories of cardio -- I know, barely any -- and called it a workout.

HOw wass it Supersetting BB shrugs with DB shrugs, ive never supersetted but im gonna try this on shoulder day

[j. ViLLA]

No off day for me!
90 second Rests

CHEST + SHOULDERS

Bench Press
95 x 13 ; Warm Up
155 x 10
175 x 9
195 x 6

DB Incline Press
60 x 10
60 x 9
60 x 7

DB Overhead Press
35 x 10
40 x 9
45 x 7

DB Lateral Raises
Superset to X-reps (partial DB Lateral Raises)
15 x 10; 35 x fail
20 x 10; 35 x fail
20 x 9; 35 x fail

Cardio
Eliptical maintaining heartrate around 140
38 Minutes

Once again the new routine had me PUMPED! Felt like an alpha male at the gym! While pumped, my deltoids FINALLY show defined seperation from the rest of my arm and striations were clearly visible. Today is a great day!

[chitown raider]

I am gonna start with arms and calves tonight.

Current stats:

Height 5'9"
Weight: 197
Shoulders: 57 1/2"
Waist: 33
Chest: 45 1/2"
Neck: 17"
Quad: 24"
Calves: 15"
Biceps: 17"

[UC]

Originally Posted by Tyson

HOw wass it Supersetting BB shrugs with DB shrugs, ive never supersetted but im gonna try this on shoulder day

Well, I'm sore.

I wouldn't have done it but there was no rack to use for BB shrugs, so I had to yank 205 up to my midsection to do the BB shrugs. Since this took some of my power, I decided to superset em. I am fairly sore but I have been going too weak on traps for a while.

Chest and shoulders today.

[UC]

Originally Posted by j. ViLLA

Starting Stats
2Sept08

Weight: 165
Body Fat 12.5%
Waist- 32
Chest- 38
Shoulders- 48

Damn bro... your shoulders are pretty damn big for 165! Got an inch on me

Originally Posted by chitown raider

I am gonna start with arms and calves tonight.

Current stats:

Height 5'9"
Weight: 197
Shoulders: 57 1/2"
Waist: 33
Chest: 45 1/2"
Neck: 17"
Quad: 24"
Calves: 15"
Biceps: 17"

Alright buff man! Damn you got some big ass shoulders. 17" biceps? Did you flex?

[UC]

I'm going to steal J Villa's format

CHEST + SHOULDERS

Bench Press
135 x 6 ; Warm Up
185 x 6 ; Warm Up
255 x 3
215 x 6
215 x 6
215 x 6

DB Incline Press
75 x 6
75 x 3 55 x 3
55 x 6

Weighted Dips
50 x 7
50 x 5.5
25 x 7

Seated Military Press
90 x 6
90 x 6
90 x 6

Incline Dumbell Raises Superset DB Front Raises
17.5 x 10 on each
17.5 x 10 on each
17.5 x 10 on each


Cardio
Treadmill
6.5 minutes, 100 calories

I am a sweaty fuggin hog. Good workout... felt like a bitch on the shoulder superset. Could probably have done 25 lbs instead of 17.5 but I was fatigued and pussied out

[Gen_Man]

Good stuff everyone.