Tri-phase training journal - Time to get big!

[SB100%Natural]

I will be embarking on the Tri-phase training journey in the hope of building new mass and bulking up to at least 200lbs. I'm a personal trainer and nutritionist so I'm used to making programs day in day out. Sometimes though it's nice to leave the thinking to someone else, who better than "the Beast?" I competed in my first natural show a few weeks ago and what a fantastic experience it was. Unfortunately I didn't place in the class of 14 competitors, that won't do! My goal is to gain as much mass as possible and keep bodyfat at 12% or below. My biggest challenge will be actually gaining weight. I'm an extreme ectomorph and have previously been unable to gain any weight on 4300kcal per day at a bodyweight of 195lbs.

Since competing I had a week off from training and just enjoyed life a little and enjoyed the feeling of not being stressed, tired or hungry. Food wise I didn't go crazy after the show, I didn't feel the need to. I'm now back up to around 3200 - 3500 kcal per day at a body weight of 181lbs, still way under my normal weight. Easy does it, no point gaining a tonne of fat just to weigh a little more! I've always been one to keep a training/diet log put doing so online on this forum really helped me with my contest prep. Getting positive comments and encouragement from the other bodybuilding enthusiasts does wonders for ones motivation so here I am, ready to get HUGE!!!

I started phase 1 of the program on Thursday. It was my first session back after the show... MAN was it good to get back in the gym! I trained a little easier than I normally would as I know all too well what happens if you bust your ass on the first session after a 2 week layoff, you can't move for days afterwards!

Phase 1 Week 1 Workout 1 - Quads, Hamstrings & Calves

Squats

1. 7 x 80kg
2. 7 x 80kg
3. 7 x 80kg

Romanian deadlift

1. 8 x 80kg
2. 8 x 80kg
3. 8 x 80kg

Walking lunges

1. 10 x 20kg
2. 10 x 20kg
3. 10 x 20kg

Lying leg curl

1. 10 x 25kg
2. 10 x 25kg
3. 10 x 25kg

Leg extension

1. 10 x 50kg
2. 10 x 50kg
3. 10 x 50kg

Standing calf raise

1. 10 x 50kg
2. 10 x 50kg
3. 10 x 50kg

Seated calf raise

1. 10 x 25kg
2. 10 x 25kg
3. 10 x 25kg

As you can see I've changed a few things but nothing too drastic. I prefer to do calves on leg day, something I've always done. Nice session. My ass and hams were killing me the next day despite not going 100% Just shows how quickly the body gets used to not training!

Phase 1 Week 1 Workout 2 - Biceps, Triceps & Abs

Standing barbell curl (Vary grip slightly on each set)

1. 10 x 25kg
2. 10 x 25kg
3. 10 x 25kg

Close grip bench press ( I stop when my upper arms reach parallel to the floor to keep the delts out of the equation)

1. 10 x 65kg
2. 10 x 65kg
3. 10 x 65kg

Standing dumbbell biceps curls (13kg db in each hand, alternating)

1. 10 x 13kg
2. 10 x 13kg
3. 10 x 13kg

Skull crushers (EZ bar)

1. 10 x 20kg
2. 10 x 20kg
3. 10 x 20kg

Kneeling cable crunch (rope)

1. 15 x 50kg
2. 15 x 50kg
3. 14 x 50kg (just couldn't get that last rep!)

Decline reverse crunch (un-weighted)

1. 8 reps
2. 8 reps
3. 8 reps

Got my first real pump I've had in some time today! Yippee! The last few weeks of contest prep really emptied my muscle glycogen stores so getting a decent pump was impossible, not any more. I was pumped up nicely after this one. Holy crap I missed that feeling

[billfinkbiner]

This is your prime time for growth. Derek put me on his tri phase training in conjuction with Team Scivations Lean Mass Gains diet, and I put on 17 pounds in 5 weeks while only raising my BF to around 7%.

This should work well for you. Hit it hard!!!

[Lando33]

The Tri-phase training system is very well thought out and it should yeild some great results!

[mass_chaos]

I used it and it really did help build muscle while shedding fat. Of course diet had a lot to do with the fat shedding but overall it is an awesome program.

[Rodzilla]

are you following one of the diet plans also?

[mass_chaos]

As of tomorrow morning I will be following Cut Diet to the Letter.

[ChokeOnStrength]

You will be very pleased with what you're gonna see if you do the Tri-Phase to a T! I rhyme, that's how I roll

[mass_chaos]

OOhh yeah, I absolutely love it.

[SB100%Natural]

Originally Posted by Rodzilla

are you following one of the diet plans also?

I plan to follow the bulking for ectomorphs program as well. I just wish that there was a program called: "Bulking for the most extreme mother of all ectomorphs!" lol! I really reached a sticking point before in terms of weight gain that I just couldn't get past. If at first you don't succeed, try again right?

I tried the homemade gainer on the ecto program but I just couldn't do it, it was sooooo yuck! Got about to mouthfuls into the shake before I almost puked lol! I need to experiment to try and find another type of gainer shake. Any ideas?

[SB100%Natural]

Originally Posted by ChokeOnStrength

You will be very pleased with what you're gonna see if you do the Tri-Phase to a T! I rhyme, that's how I roll

A poet and you didn't no it!

[billfinkbiner]

Derek has a great shake that I used. 2 scoopsWPI, 1 cup oatmeal, 2 tblsp Natty PB, 1 banana.

[SB100%Natural]

Any one in the know... I was wondering.

On phase 1 of the program should I aim to fail within the given rep ranges on each and every set? Or, is it advised to stop shy of failure?

I was thinking I should go about 1 rep shy of failure, rest 90 seconds, reduce the poundage slightly if needed and then hit the next set. Does this sound right?

[Beast]

Originally Posted by steve_boutcher

Any one in the know... I was wondering.

On phase 1 of the program should I aim to fail within the given rep ranges on each and every set? Or, is it advised to stop shy of failure?

I was thinking I should go about 1 rep shy of failure, rest 90 seconds, reduce the poundage slightly if needed and then hit the next set. Does this sound right?

Hitting failure is fine during phase 1. Just fail in the 6-10 rep range each set and you are good to go.

[SB100%Natural]

Originally Posted by Beast

Hitting failure is fine during phase 1. Just fail in the 6-10 rep range each set and you are good to go.

Thanks Derek, will do! I will need to pyramid down the weights gradually in that case as I become more and more fatigued as the sets progress, I take it thats ok on this program?

Can't wait to really get started... Monday is the day

[SB100%Natural]

Just 20mins of LIC today, I hoped it would perhaps ease the aches and pains I accumulated from Thursday and Friday's sessions. There is nothing like a couple of weeks off training to make you hurt like hell when you come back! I don't much believe in returning after a break and taking it easy for the first week, I probably should but its just not my way lol!

Worth mentioning I have been experimenting with making my own type of gainer shake as I couldn't tolerate the one made from oats found on the program.

Ingredients:

1 banana
1 mandarin
1 tbsp natural low fat yoghurt
1 tbsp natty peanut butter
1 weetabix biscuit
50g frozen strawberries
50g frozen mixed berries
1 scoop WPI
1/2 cup skimmed milk

Totals:

kcals - 520
pro - 49
carbs - 57
fats - 12

1 minute in the blender and it was good to go. I know, I know weetabix aren't as good as oats no argument there. I managed to drink/eat the whole thing without feeling sick, not the tastiest thing on earth but not the worst either. Made me feel pretty stuffed but due to the ease of digestion of liquid meals the bloated feeling subsided after about 20 minutes.

[DJV81]

Originally Posted by steve_boutcher

Ingredients:

1 banana
1 mandarin
1 tbsp natural low fat yoghurt
1 tbsp natty peanut butter
1 weetabix biscuit
50g frozen strawberries
50g frozen mixed berries
1 scoop WPI
1/2 cup skimmed milk

Totals:

kcals - 520
pro - 49
carbs - 57
fats - 12

Wow Steve, that's quite the conconction...One question what's a weetabix biscuit??

[SB100%Natural]

Originally Posted by Str8Focus

Wow Steve, that's quite the conconction...One question what's a weetabix biscuit??

He he he, yeah it's got a few ingredients in it! A weetabix biscuit is a type of breakfast cereal that is generally eaten with milk. They are made from mostly natural stuff and contain very little added anything, they are not quite as good as oats but they taste much better blended in a shake in my opinion. I added all the fruits to give the shake a drinkable taste.

[SB100%Natural]

Monday today. That means it's time for my first chest & delts workout since before my contest, can't wait! I'm still pretty weak compared to what I know I'm/was capable of but 15 weeks of contest prep dieting will do that to you. I'll be gradually try to get back up to my old strength levels and hopefully I'll be able to surpass them!

This was my first chest and delt workout using the tri-phase system:

Flat Bench press
1. 10 x 75kg
2. 10 x 77.5kg
3. 7 x 80kg
*I underestimated my strength levels here, I'll increase accordingly for next week. Felt good to work the pecs again!

Incline dumbbell bench press
1. 7 x 26kg
2. 6 x 22kg
3. 9 x 16kg

Weighted dips
1. 10 x 10kg
2. 8 x 10kg
3. 7 x 10kg
*I love this exercise but my shoulder hates it, may have to drop this.

Military press
1. 10 x 25kg
2. 10 x 25kg *had to use a bit of a "push" with the legs on the last 3 reps.
3. 8 x 25kg *as above, got hard real quick.

Dumbbell side lateral raises
1. 12 x 7kg
2. 10 x 7kg
3. 8 x 7kg

Internal/External cable shoulder rotations (extra exercise)
3 sets each side

Cardio: L.I.C incline walking - 20 mins

Was awesome to train chest again! Shame I was soooo weak, nothing time and 4000 kcals per day wont sort out though. Back tomorrow, an area I will need to pay extra attention to later on during this program if I want to do better at my next show.

[SB100%Natural]

Originally Posted by va_new_guy

I used it and it really did help build muscle while shedding fat. Of course diet had a lot to do with the fat shedding but overall it is an awesome program.

Hi man,

Awsome job on your show by the way, read through your journal a bit last night. I hope this program can help me! I gained loads of mass about 2 years back but since then nothing! It was like my body just decided "screw you man! You aint getting anymore muscle" lol! Well, you know what they say... if at first you don't succeed...

[SB100%Natural]

I Underestimated my weights several times during todays session, seems I've gained quite a lot of strength since the show. It's amazing how much glycogen depletion can zap your strength and how just a couple of weeks of normal eating really re-charges those muscles. I managed 4,600kcals yesterday and did so without feeling bloated. The homemade gainer shakes are an easy to digest 600kcals and I think they will be key to my ability to gain mass.

Todays session:

Rack pulls
1. 6 x 120kg
2. 10 x 110kg
3. 10 x 100kg
*felt strong on these, I think I'll be able to up the weight soon.

Pull-ups
1. 10 reps
2. 8 reps
3. 5 reps
*not my strongest exercise in the world, my PB is 14 reps with bodyweight.

Barbell rows (pronated grip)
1. 10 x 45kg
2. 10 x 50kg
3. 9 x 50kg
*could have done more weight here. I'll start on 55kg next week.

Barbell shrugs
1. 10 x 72.5kg
2. 10 x 75kg
3. 10 x 80kg
*I got a good ROM these. I see so many guys pile on a tonne of weight & then shrug up about 1 inch lol!

Dumbbell Shrugs
1. 9 x 34kg (68kg combined dumbbell weight)
2. 9 x 34kg
3. 8 x 34kg

Roman Stool leg raises
1. 10 reps
2. 10 reps
3. 10 reps

Decline weighted crunches
1. 10 x 5kg
2. 10 x 5kg
3. 10 x 5kg

20 minutes L.I.C on the cross-trainer

Good session today... I don't think I could be more motivated! Even though I didn't place at my first show it still gave me the drive & passion to be the best I can. I plan to block out the sun when I turn up for my next show lol! Okay maybe not quite but I'll do my best

I know, I know you guys have probably heard this a million times but I actually feel that I look as lean as on showday right now but with much fuller looking muscles, dammit! I'll definitely be getting myself a coach/experienced natural to help me out next time.

[SB100%Natural]

Got off to a terrible start today. After warming up for about 10mins on the stationary bike and doing 2 warm-up sets of 20 reps of leg extensions I went into my 1st set of squats. From the very first rep I felt a sharp shooting pain on the front of my right kneecap and to a lesser extent on the left side. I've always struggled with knee problems and it is partly the reason I had to give up thai-boxing, my knee just couldn't take the pounding.

I tried squatting in the smith machine and I had the same problem. The leg press proved to be no better, you can imagine how pissed off I was! Leg day is my favorite day. I did a few half-assed sets on the leg press but I wasn't able to give it my all due to my stupid knee.

Phase 1 Week 2 Workout 3:

Squats
1. 10 x 82.5kg
- words cannot express how much not being able to squat pissed me off!

Romanian deadlift
1. 10 x 85kg
2. 10 x 85kg
3. 10 x 85kg
4. 10 x 85kg
- Felt great on these, no knee problems here. Good stretch and I could really feel the hammys & glutes working overtime.

Walking lunges
1. 10 x 22kg
2. 10 x 22kg
3. 10 x 22kg
4. 10 x 22kg
- Felt pretty unstable doing these. I've got a mega overpronation of the right foot which makes it real difficult to balance on the right foot. **** it! Life goes on right?

Lying leg curl
1. 10 x 30kg
2. 10 x 30kg
3. 10 x 30kg
4. 10 x 30kg
- Noticeable improvement on last week, I'm considering doing these before romanians. I feel romanians stretch the hammys out quite nicely after lying leg curls.

Leg extension
1. 10 x 55kg
2. 10 x 55kg
3. 10 x 55kg
4. 10 x 55kg
- It's kinda funny how these don't cause me any pain what so ever. My knees feel fine on these and I was able to get an awesome pump. Lol! the quads are still ripped from the cut, I wonder how long that will last?

Standing calf raise
1. 10 x 55kg
2. 10 x 55kg
3. 8 x 55kg
4. 7 x 55kg
- I took an extra long pause at the bottom position to really emphasize the stretch. Felt awesome, veins all over the place.

Seated calf raise
1. 10 x 25kg
2. 10 x 25kg
3. 10 x 25kg
- Tried doing these bare-footed today. Not the best idea I've ever had. The edge of the foot plate was very sharp and was distracting me from focusing on contracting the calves.

20 minutes L.I.C on the stationary bike

Despite the crappy start to this session I turned out pretty good in the end. The legs were like jelly afterwards. I did a final set of squats after I was finished with all the isolation exercises and low and behold, absolutely zero knee pain. Even ATG was fine. I think that it takes quite a lot to warm up my knees and the muscles surrounding them. I think that next week I'll do the squats after extensions and lying leg curls. At least that way I'll be able to squat. I figure that squatting with less weight due to the quads being pre-fatigued (and significantly warmed up) is better than not being able to squat at all due to the knee pain.

[DJV81]

Awesome workout Steve,

It definitely sucks when you don't feel 100% for a workout, but the most important thing is that you pushed yourself through it...

Looking good man.

[SB100%Natural]

Originally Posted by Str8Focus

Awesome workout Steve,

It definitely sucks when you don't feel 100% for a workout, but the most important thing is that you pushed yourself through it...

Looking good man.

Thanks man, one thing I've learned: There is a way around almost any problem.

[SB100%Natural]

Phase 1 Week 2 - Friday 17th August
Biceps, Triceps, Abs & Forearms:

Despite the crappy start to this session I turned out pretty good in the end. The legs were like jelly afterwards. I did a final set of squats after I was finished with all the isolation exercises and low and behold, absolutely zero knee pain. Even ATG was fine. I think that it takes quite a lot to warm up my knees and the muscles surrounding them. I think that next week I'll do the squats after extensions and lying leg curls. At least that way I'll be able to squat. I figure that squatting with less weight due to the quads being pre-fatigued (and significantly warmed up) is better than not being able to squat at all due to the knee pain.

I always look forward to arm day, I don't think I've ever really had a bad arm session lol! I need to really work on building up my arms. My problem is my arms ar sooooo friggin long I could have been a chimp in a past life! It takes a lot of mass gain to make them look any bigger due to their length. Most guys 3-4 inches taller than me don't have arms as long as me! Basically I'm a 5'11" guy in a 6'3" bodyframe lol!

Had a great session today, I really enjoyed pushing myself to failure again.

Standing barbell curl (Vary grip slightly on each set)
1. 10 x 32.5kg
2. 10 x 32.5kg
3. 8 x 32.5kg
4. 10 x 30kg

Close grip bench press
1. 10 x 70kg
2. 9 x 75kg
3. 6 x 75kg
4. 6 x 70kg

Standing dumbbell biceps curls (13kg db in each hand, alternating)
1. 10 x 15kg
2. 8 x 15kg
3. 9 x 13kg
4. 8 x 11kg

Skull crushers (EZ bar)
1. 10 x 25kg
2. 9 x 25kg
3. 7 x 22.5kg
4. 8 x 20kg

-Superset
Decline reverse crunch/Seated barbell forearm curls
1. 12 reps/15 x 25kg
2. 10 reps/15 x 25kg
3. 10 reps/12 x 25kg
4. 8 reps /9 x 22kg

20 mins L.I.C on stationary bike

[SB100%Natural]

Been real busy at work as of late so I'm posting these workouts a couple days after I actually did them. Oh man!!! It feels soooo good to be on a caloric surplus again instead of a deficit, I'm so energetic now. A month ago I was at the height of my depletion and was thinking the day when I could bulk again would never come

My strength seems to be steadily increasing and the aches and pains that I was having problems with whilst on the cut are slowly disappearing. Yippee!!! I'm enjoying this program thus far and I like the way it is periodized and planned out. Good work Beast!

Todays workout:

External cable shoulder rotations
20 x 1.25kg
20 x 1.25kg
20 x 1.25kg
- I do these to help warm up my rotator cuff muscles as I've had problems with my shoulder before.

Flat bench press
11 x 85kg
7 x 85kg
7 x 80kg
6 x 80kg
- Felt great benching today, slowly working my way up to what I could bench before the cut. I will increase the weigh on the first set slightly.

Incline dumbbell bench press
5 x 26kg
7 x 20kg
7 x 18kg
10 x 16kg
- Missed the rep range on set 1. The flat bench took more out of me than expected. Start the set on 22kg next time.

Weighted dips
10 x BW + 10kg
7 x BW + 10kg
7 x BW + 10kg
7 x BW + 10kg
- Have to be real careful with these, screwed my shoulder up before doing dips and it's never been the same since.

Standing military press
10 x 25kg
10 x 25kg
10 x 27.5kg
7 x 27.5kg
- Need to start on 30kg next time.

Dumbbell side lateral raises
10 x 8kg
10 x 7kg
10 x 6kg
9 x 5kg
- Gotta earn me some coconut delts!

Cardio: 20 mins on stationary bike

Great session, improved on last weeks lifts considerably. Now all I got to do is wait seven days before I can do this again, oh man, can somebody hit the fast forward button?

[SB100%Natural]

Tuesday's session:

Rack pulls
10 x 120kg
10 x 120kg
8 x 120kg
7 x 120kg
- I get the feeling this is gonna help improve my deadlifting strength... COOL!

Pull-ups
10 x BW
6 x BW
6 x BW
5 x BW
- Never been my strongest lift but I'll get there.

Barbell rows
10 x 52.5kg
9 x 50kg
8 x 50kg
8 x 50kg

Barbell shrugs
10 x 85kg
10 x 85kg
9 x 85kg
8 x 85kg
- I will soon be known as "Mt Steve." lol!

Dumbbell shrugs
10 x 34kg
9 x 34kg
8 x 34kg
6 x 34kg

Roman stool leg raises
10 reps
10 reps
10 reps
10 reps
- The last set was knee raises as the legs just got too heavy.

Cardio: 20 mins on stationary bike

Life is good! Did somebody say food?

[SB100%Natural]

There doesn't exist a hard training day compared to leg training day. If you have a work out that is tougher than leg day then you simply aren't training legs as hard as you could, that's how it is for me at least! Leg day kills me, always has. I quite often feel like lying down and doing absolutely nothing else for the rest of the day after legs. Today was no different!

The workout:

Cardio: 10 mins stationary bike

Leg extensions
10 x 55kg
10 x 60kg
10 x 60kg
10 x 65kg
10 x 65kg
- These warmed up my knees nicely which for me is essential to being able to squat without knee pain

Lying leg curl
10 x 40kg
8 x 40kg
7 x 35kg
8 x 30kg
9 x 25kg
- Mega burn on these, also keeping my knees good and warm

Squats
10 x 60kg
10 x 65kg
8 x 70kg
8 x 70kg
7 x 72.5kg
- The pre-fatiguing seemed to work very well as I was able to squat deep today without any knee pain!

Romainian deadlifts
8 x 90kg
8 x 90kg
6 x 90kg
6 x 90kg
- Good but I was rapidly heading toward the 1 hour mark so I only did 4 sets

Walking lunges (dumbbell in each hand)
10 x 12kg
10 x 12kg
10 x 12kg
9 x 12kg

Cardio: 10 mins stationary bike

I didn't do calves today as I was already at an hours training! I try to keep sessions at between 45-60mins excluding cardio. Had a kick ass workout today and I could really push myself in the absence of knee pain. Was a very long workout however and I don't really understand how I'm supposed to keep the sessions during week 3 under an hour when I've got 35+ sets to do!

[SB100%Natural]

The workout:

Standing barbell curl (Vary grip slightly on each set)
10 x 35kg
10 x 32.5kg
10 x 32.5kg
10 x 32.5kg
7 x 30kg

Close grip bench press
10 x 75kg
10 x 75kg
7 x 72.5kg
7 x 70kg
7 x 67.5kg

Standing dumbbell biceps curls (13kg db in each hand, alternating)
10 x 16kg
8 x 16kg
7 x 14kg
7 x 12kg
8 x 10kg

Skull crushers (EZ bar)
10 x 25kg
10 x 25kg
7 x 25kg
7 x 22.5kg
8 x 20kg

Standing calf raise
10 x 60kg
9 x 60kg
7 x 55kg
9 x 50kg
8 x 50kg

20 minutes cardio

I had to train calves today as I ran out of time yesterday. Had an awsome session and I pushed myself to the max. Looking forward to next week and phase 2 of the program.

[kknecht1]

Hey, Are you doing warm-ups before your lifts on Phase 1? I am going to start week 3 of Phase 1, and wanted know how many sets of Warm-ups you do. thanks

[SB100%Natural]

Originally Posted by kknecht1

Hey, Are you doing warm-ups before your lifts on Phase 1? I am going to start week 3 of Phase 1, and wanted know how many sets of Warm-ups you do. thanks

I'll do 1-2 warm up sets per muscle group. By this I mean on arm day I'll do 1-2 light sets of barbell curls before moving on to my work sets. When I come to my second biceps exercise, in this case standing DB curls I will not warm up as the biceps are already very warm from the barbell curls. In my opinion there is no point in adding to the fatigue by doing endless warm up sets, phase one focuses on volume so you want to do enough to get the muscle warm but don't over do it.