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Cardio and Abs:

-Decline Crunches
40x12
40x12
40x12

-Side Crunches on Ball
3 sets 10 each side

Phase 1, Week 2 - Chest and Shoulders

-Flat Bench
185x10
195x10
195x7.5 (No spotter, had to set weight on the lower rack)

-Incline DB Bench
60x10
65x10

Cardio and Abs:

-Hammerstrength Ab Machine (Love this machine now!)
40x15
50x15
60x15

-Leg Raises
BWx12
BWx12

Phase 1, Week 2 - Back and Traps

-Deadlift
315x10
315x7
315x6

-Pullups (Assisted)
-20x10
-30x10

Thanks man!

I've been enjoying the strength gains so far. Can't really speak of any size gains yet since I'm cutting. I'm REALLY looking forward to running this during a bulk.

They seem like...

FREE MEAL DAY!!

Went to the gym this morning for some abs and cardio...

-Hammerstrength Ab Machine
60x12
60x12
60x12

-Alternating Side Crunches on Ball (Not sure what the actual name is...

Phase 1, Week 1 - Arms and Calves

-BB Curls
85x10
85x10

-CGBP
185x10
185x9 (Probably could have got the last rep but didn't have a spotter)

Phase 1, Week 1 - Legs

-Squats
185x10
205x10

-SLDL
225x10
225x10

Cardio last night... 15 mins of HIIT on the elliptical followed by 15 mins on the treadmill at 11.5 incline. Not sure how many cals I burned but I would imagine around 375 or so.

Also did abs......

Phase 1, Week 1 - Chest and Shoulders

-Bench
185x10
195x9

-Incline
60x10
65x10

Forgot the iPod at home so I skipped cardio (I know, lame excuse). But I used the extra time to take a much needed nap. I'm feeling good and ready to hit chest and shoulders tomorrow!

Phase 1, Week 1 - Back & Traps

-Deadlift
Warmups
315x8
315x6

-Pull-ups (assisted)
-20x10
-30x10

Another Coug! :D I miss Pullman, those were the days!!

Thanks man! Everything seems to be back to normal. I'm still pretty pissed my stuff was stolen but it could have been much worse.

Last workout of my first run of Tri-Phase...

Phase 3, Workout 4 - Weaknesses

-Lat Pulldowns
230x8
230x8
180x10

-CGBP

Forgot to mention that I followed yesterdays workout with 20 mins of medium intensity cardio on the treadmill. Fast walk at 11.5 incline.

Did some HIIT yesterday. 15 mins of HIIT, followed by 15 mins of medium intensity cardio. Kept BPM around 140-145. Burned a little over 350 cals and ran about 2.2 miles. Sweated like crazy!

Phase...

And now for today...

Phase 3, Workout B

-Leg Press
630x8
630x8

-Leg Curls
130x8

Phase 3, Workout A (Last week!)

WORST WORKOUT EVER! I'm not going to bother posting weights or exercises. It was the same as last week. But less energy. For some reason I just wasn't 'feeling it'....

Time to update, it's been a crazy week!

Phase 3, Weak Spots...

-Lat Pulldowns
230x8
230x8
Forgot 3rd set...

-CGBP on Smith