TriPhase Phase 1 Day 3 Legs
[B]ATG Squat[/B]
Barx12
135x8
185x6
225x6
225x6
225x6
Always been proud of my depth on squats...to bad I cant put serious weight on the bar. Sad pilot is sad. I always find myself moving my hands to damn much. I can never seem to get comfortable with where to have my hands etc.
[B]SLDL[/B]
225x6
225x6
225x6
Havent done these in probably 14+ weeks. Felt good, form was good, back straight, etc. I have mixed emotions about SLDLs.
[B]Leg Extension[/B]
120x6
120x6
120x6
Too easy...bumping the weight next week.
[B]Lying Leg Curl[/B]
150x6
150x6
150x6
Normally these would be too easy as well, but at this point the SLDLs started to catch up with me.
[B]1mi post run[/B]
Running after legs blows nuts. First .5mi was killer. Legs felt numb...yet burned like hell. Odd.
[IMG]http://i178.photobucket.com/albums/w245/TaylorDaly/633943307343163505-HELLYEAH.jpg[/IMG]
TriPhase Phase 1 Day 4 Arms
Arm day? I seriously have never had a day dedicated to arms, but what the hell...follow the program.
[B]1mi warmup run[/B]
[B]Straight BB Curl[/B]
75x8
75x8
75x8
Tried to keep these nice and slow, especially on the way back down. No swing, minimal movement above the elbows.
[B]Close Grip Bench Press[/B]
155x6
155x6
155x6
New movement for me. Have to admit, enjoyed it! Definitely room to grow here.
[B]Hammer Curls[/B]
55x8 (16, 8 a side)
55x8
55x8
Meh...feels good, but meh.
[B]Weighted Dips - Tricep Focus[/B]
+30x6
+30x6
+30x6
Legs down, chin up, deep. Ive always done chest focus dips with a tucked chin, legs pulled etc. Felt interesting to erect more and nail the tri's.
[B].5mi run cooldown[/B]
Wanted to run another mile, but my legs are sore as hell from yesterday. Ive also got a long afternoon of helping my parents move stuff out of the basement, so saving some energy for that. Didnt really feel like much volume today. In and out pretty quick. The normal TriPhase would have you do calf work, but between running etc., direct calf work can kiss my ass. I do think Ill modify this day some. Look for some new bicep movements etc.
[IMG]http://i178.photobucket.com/albums/w245/TaylorDaly/1224971140208jn8.jpg[/IMG]
What can I say, I like sharing...
Was going through some of my thread subscriptions and came across this one. This cat leaned out incredibly, and its damn inspring. The craziest thing about it is that he looked like a guy that most people would have told to bulk first. Anyway...I found his progress inspiring.
[url]http://forum.bodybuilding.com/showthread.php?t=135596241[/url]
TriPhase Phase 1 Day 1 Back & Traps
Week two of Triphase. Started a day early since the gym is closed for two days this week. Ive been fighting a nasty head cold, and woke up this morning at 4am feeling like absolute garbage, however managed to have a fantastic lift. I supplement with Amino-X and Jack3d in the mornings (the new flavor of Sour Cherry is damn good fwiw), and that in conjunction with some cold meds had me cleared up and focused by time I started my lifts. I thought I would be dragging, but it went damn well...almost easy. This week has you add a set to each lift (first phase is volume) and also add reps if possible. I should have...but kept it modest having lost a day of rest and fighting a cold.
[B]1mi Run Warmup[/B]
[B]Deadlift[/B]
135x8
225x6
295x6
295x6
295x6
[B]295x6[/B]
[B]Pullups[/B]
BWx6
BWx6
BWx6
[B]BWx6[/B]
Used straps for the first time on pullups. I dig it. Yes it likely removes grip strength out of the equation, but since Im a chalk only deadlifter, Id rather have the pullups focus on my back instead of dealing with grip issues. These were full range and slow. Too easy, but need to ramp up appropriately.
[B]BOR's (From The Floor)[/B]
135x6
135x6
135x6
[B]135x6[/B]
Still getting used to these. Using a wall mirror to monitor form, making sure to keep my back straight and parallel to the floor.
[B]Barbell Shrug[/B]
295x6
295x6
295x6
[B]295x6[/B]
[B]DB Shrug[/B]
100x6
100x6
100x6
[B]100x6[/B]
No post cardio.
[IMG]http://i178.photobucket.com/albums/w245/TaylorDaly/1z330i0.jpg[/IMG]
[B]Also some more food porn for ya.[/B] Not my recipe or pic, but one Ive used before. Ive become a big fan of simple easy recipes that are quick and are easy to track macros etc. (ie lazy). I use truvia and cinnamon on these, and then make frosting out of either Trutein Cinnabun or XF Cinnamon Roll. Just awesome...try em, super easy.
[url]http://circle-b-kitchen.squarespace.com/food-and-recipes/2011/6/2/cinnamon-toast-rolls.html[/url]
[IMG]http://i178.photobucket.com/albums/w245/TaylorDaly/cinntoast10.jpg[/IMG]
TriPhase Phase 1 Day 2 Chest & Shoulders
[B]1mi run warmup[/B]
[B]Flat Bench[/B]
Barx12
135x8
185x6
205x6
205x6
205x6
[B]205x6[/B]
[B]Incline Press[/B]
135x6
165x6
165x6
165x6
[B]165x6[/B]
[B]Weighted Dips (Chest Focus)[/B]
+45x6
+45x6
+45x6
[B]+45x6[/B]
[B]Seated Military Press[/B]
120x6
120x6
120x6
[B]120x6[/B]
[B]Side Laterals[/B]
20x6
20x6
20x6
[B]20x6[/B]
[B]10 Minute brisk incline walk cooldown[/B]
Workout went well, but felt like absolute garbage this morning. Some kind of stomach bug. Feels like Im carrying around a bag of needles in my gut, incredibly bloated, etc. Lots of water on tap for today.
[IMG]http://i178.photobucket.com/albums/w245/TaylorDaly/fatherhood.jpg[/IMG]
TriPhase Phase 1 Day 4 Legs
Moved legs up a day in case I work all night. Tomorrow will be arms etc.
Morning weight: [B]166.5[/B]
I really try not to read too much into the scale. Since I IF (well, basically almost warrior diet) my late meals mess with early morning weights on the scale.
[B]ATG Squat[/B]
Barx12
135x8
185x6
225x6
225x6
225x6
[B]225x6[/B]
[B]SLDL[/B]
225x6
225x6
225x6
[B]225x6[/B]
[B]Leg Extension[/B]
120x6
120x6
120x6
[B]120x6[/B]
[B]Lying Leg Curl[/B]
150x6
150x6
150x6
[B]150x6[/B]
Decent day. Not too much to mention. Another 2ooo cal day at 200p/200c/50f.
[IMG]http://i178.photobucket.com/albums/w245/TaylorDaly/powerleveling.jpg[/IMG]