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  1. #1
    Registered User adamjohn32's Avatar
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    AJ's Tri-Phase/Lean Mass diet log

    A few months back, with my 30th birthday approaching, I felt the need to get back into the shape of when I was younger. At the advice of a friend, I looked into Scivation, and what I found were some great, no-nonsense supplements as well as a wealth of diet/training information to help transform your body.

    It was then that I decided to follow the 16-week "Game Over" diet/training program to get into the best shape possible by my 30th birthday. Well, the birthday has come and gone, and by following the plan laid out by Scivation I went from weighing ~235lbs and +15% BF to weighing 204lbs and around 6.5%BF on the morning of my birthday. With these results, I told myself I should not stop there, and see to what level I can naturally take my physique.

    So now that the bodybuilding bug has bitten me, I have laid out a long term plan to try and compete on the bodybuilding stage in 2011. My first 9-week cycle of the Tri-Phase/Lean Mass diet is the first step toward my main goal, and I am more motivated than ever to successfully add quality lean body mass.

    My current stats (as of this morning):
    Height: 6' 4"
    Weight: 206.5lbs
    BF: 7.3% (via AccuTrac digital calipers, average of 3 measures)

    Diet:
    Lean Mass 3500 calorie plan (I am meso-endo)

    Training:
    I will be following the 9-week Tri-Phase training plan. My workout split will be M-W-F-Sa. I will initially not do any cardio on workout days, but will play basketball or do cardio on my days off from lifting. If I begin to put too much weight on, I will first alter my diet, then start doing some cardio. If I'm not gaining weight, I'll cut back on off day cardio and start eating more

    Supplements:
    Xtend, Vasocharge, Whey (mainly post-workout), Creatine (mono, generic, Vitamin Shoppe), Sesamin, CLA, Fish-oil, and Multi.

    As Adam Carolla would say: GET IT ON!!!
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  2. #2
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
    Join Date: Aug 2007
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    Originally Posted by adamjohn32 View Post
    A few months back, with my 30th birthday approaching, I felt the need to get back into the shape of when I was younger. At the advice of a friend, I looked into Scivation, and what I found were some great, no-nonsense supplements as well as a wealth of diet/training information to help transform your body.

    It was then that I decided to follow the 16-week "Game Over" diet/training program to get into the best shape possible by my 30th birthday. Well, the birthday has come and gone, and by following the plan laid out by Scivation I went from weighing ~235lbs and +15% BF to weighing 204lbs and around 6.5%BF on the morning of my birthday. With these results, I told myself I should not stop there, and see to what level I can naturally take my physique.

    So now that the bodybuilding bug has bitten me, I have laid out a long term plan to try and compete on the bodybuilding stage in 2011. My first 9-week cycle of the Tri-Phase/Lean Mass diet is the first step toward my main goal, and I am more motivated than ever to successfully add quality lean body mass.

    My current stats (as of this morning):
    Height: 6' 4"
    Weight: 206.5lbs
    BF: 7.3% (via AccuTrac digital calipers, average of 3 measures)

    Diet:
    Lean Mass 3500 calorie plan (I am meso-endo)

    Training:
    I will be following the 9-week Tri-Phase training plan. My workout split will be M-W-F-Sa. I will initially not do any cardio on workout days, but will play basketball or do cardio on my days off from lifting. If I begin to put too much weight on, I will first alter my diet, then start doing some cardio. If I'm not gaining weight, I'll cut back on off day cardio and start eating more

    Supplements:
    Xtend, Vasocharge, Whey (mainly post-workout), Creatine (mono, generic, Vitamin Shoppe), Sesamin, CLA, Fish-oil, and Multi.

    As Adam Carolla would say: GET IT ON!!!
    Who is this mysterious friend who Turned you on to Scivation...must be one hell of a guy.

    Keep up the great work and keep Sean on track while I am away from LA Fitness!
    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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  3. #3
    Registered User adamjohn32's Avatar
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    Originally Posted by fltallpaul View Post
    Who is this mysterious friend who Turned you on to Scivation...must be one hell of a guy.
    He is, I just didn't want to name drop... thanks for all the help.

    Originally Posted by fltallpaul View Post
    Keep up the great work and keep Sean on track while I am away from LA Fitness!
    I'll try, Sean seems ready to go.

    Your gonna look like a different being by the time you get back to LA Fitness full-time. Can't wait to slap your back in August! (um, no homo)
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  4. #4
    Grandpa Yoda deltpecx's Avatar
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    Is this your first time through Tri Phase?


    subbed.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  5. #5
    Registered User JeffSimmons's Avatar
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    Good Luck...will be following
    "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold

    www.jsfitnesstraining.com
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  6. #6
    Registered User adamjohn32's Avatar
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    Originally Posted by deltpecx View Post
    Is this your first time through Tri Phase?
    Yeah first timer. It seems like everyone who's properly gone through the program has made great gains. I'm looking forward to seeing what it brings me.

    Originally Posted by JeffSimmons View Post
    Good Luck...will be following
    Thanks, hoping to make it worth following.
    Last edited by adamjohn32; 02-22-2010 at 07:16 PM.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  7. #7
    Registered User adamjohn32's Avatar
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    Tri-Phase Week 1, Workout 1
    February 22, 2010

    Deadlifts
    Barx20, 135x10, 225x10, 265x8, 265x10

    Pull-Ups
    BWx10, BWx8, BW-105lbsx10

    HS Low-Row
    90x10, 180x10, 200x10, 270x6

    Smith Shrug
    135x10, 225x10, 315x10, 315x10

    DB Shrug
    125x10, 125x10, 125x10

    After a week off from the gym, I felt anew tonight with a good start to the tri-phase. My partner was still timid about his lower back, so we opted for a hammer strength exercise for the row. I also was holding back a little tonight, trying to really keep my form and squeeze each rep and feel the target muscle(s) work.

    I opted to go without my versa-gripps for my back exercises, trying to build hand/forearm strength. I think my pull-ups sufferd a bit b/c I couldn't keep my grip after the deadlifts. Needed a spot the for the first two sets, then resorted to the assisted machine for my last set. I did used them for shrug work, partly b/c my forearms were fried but also to really squeeze the traps and hold them at the contraction peek for a second or two. I'm looking forward to my hands getting stronger.

    Overall a great workout, gym was a little crowded, but what can you do... Can't wait for chest and shoulders on Wednesday.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  8. #8
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by adamjohn32 View Post
    Yeah first timer. It seems like everyone who's properly gone through the program has made great gains. I'm looking forward to seeing what it brings me.
    I went through Tri Phase twice last spring and summer. I got much stronger on my pulling lifts. I'm just started week 3 of phase 1 this week.

    Originally Posted by adamjohn32 View Post
    Tri-Phase Week 1, Workout 1
    February 22, 2010

    Smith Shrug
    135x10, 225x10, 315x10, 315x10

    3 plates nice!

    Do you just use the smith for your shrugging?
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  9. #9
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by adamjohn32 View Post
    Tri-Phase Week 1, Workout 1
    February 22, 2010

    Deadlifts
    Barx20, 135x10, 225x10, 265x8, 265x10

    Pull-Ups
    BWx10, BWx8, BW-105lbsx10

    HS Low-Row
    90x10, 180x10, 200x10, 270x6

    Smith Shrug
    135x10, 225x10, 315x10, 315x10

    DB Shrug
    125x10, 125x10, 125x10

    After a week off from the gym, I felt anew tonight with a good start to the tri-phase. My partner was still timid about his lower back, so we opted for a hammer strength exercise for the row. I also was holding back a little tonight, trying to really keep my form and squeeze each rep and feel the target muscle(s) work.

    I opted to go without my versa-gripps for my back exercises, trying to build hand/forearm strength. I think my pull-ups sufferd a bit b/c I couldn't keep my grip after the deadlifts. Needed a spot the for the first two sets, then resorted to the assisted machine for my last set. I did used them for shrug work, partly b/c my forearms were fried but also to really squeeze the traps and hold them at the contraction peek for a second or two. I'm looking forward to my hands getting stronger.

    Overall a great workout, gym was a little crowded, but what can you do... Can't wait for chest and shoulders on Wednesday.
    Solid start buddy...I don't miss the crowded LA Fitness on Monday's that's for sure.
    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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  10. #10
    Registered User adamjohn32's Avatar
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    Originally Posted by deltpecx View Post
    Do you just use the smith for your shrugging?
    Yeah, I usually try to use free weights for most things, but I like the isolation I feel using the Smith for shrugs.

    Originally Posted by fltallpaul View Post
    Solid start buddy...I don't miss the crowded LA Fitness on Monday's that's for sure.
    It wasn't too bad, seems to be dying down and only had to wait once for some equipment... But parking sucked.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  11. #11
    Registered User adamjohn32's Avatar
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    Tri-Phase Week 1, Workout 2
    February 24, 2010

    Flat Bench Press
    Barx20, 135x10, 155x10, 175x10, 175x10

    Incline DB Press
    60x10, 70x10, 75x10, 75x10

    Dips
    BWx10, BWx10, BWx10

    Smith Shoulder Press
    Barx15, 135x10, 135x10, 135x10

    Seated DB Side Lateral
    20x10, 25x10, 25x10

    Yesterday was an off day. I followed the non-workout day meal plan and did 20 minutes of light cardio and abs in the morning while drinking some Xtend before work.

    Tonight I was still keeping it conservative with my focus on trying to keep strict form and get the mind/muscle connection working. I think my biggest weak point (out of many) is my chest. I tried to keep good "powerlifting" form during the flat bench tonight and made sure each rep rested on my chest before exploding up. By my last few reps, I was really feeling the chest working, which I hope will lead to it get stronger and grow.

    The gym wasn't too packed tonight, but it seemed all the free weight shoulder press benches were in use when I needed them, so I hopped on the Smith machine. Was thinking of going up to 155/165 on these, but my chest exercises prevented that... I'm not used to training chest and shoulders on the same day.

    Tomorrow I'm gonna try to play some basketball at the gym for some cardio. Since it's a little more intense that light cardio, I'll be eating like a workout day. Haven't gained any weight yet. However, I actually seem to be getting more vascular, at least in my forearms, upper arms, and chest. It's probably my body reacting positively to all of the good carbs I'm eating throughout the day. I'm hoping the scale will at least be at 208 tomorrow morning.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  12. #12
    Registered User adamjohn32's Avatar
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    Tri-Phase Week 1, Workout 3
    February 26, 2010

    Full Squats
    Barx15, 135x10, 185x10, 185x10, 205x10

    SLDL
    Barx15, 135x10, 185x10, 205x10, 225x10

    Leg Extensions
    170x10, 190x10, 210x10

    Single Leg Curl
    50x10, 60x10, 70x10

    Walking DB Lunges
    50x10, 50x10, 50x10

    Tri-Phase Week 1, Workout 4
    February 27, 2010

    Barbell Curl
    Barx21, 65x10, 85x10, 85x10, 85x10

    Close-grip Bench Press
    Barx15, 135x10, 155x10, 155x10, 165x10

    Incline DB Curl
    30x10, 35x10, 35x10

    Skull Crusher
    Barx10, 75x10, 75x10, 95x10

    Seated Calf Raise
    90x10, 180x10, 180x10

    Standing Calf Raise
    220x10, 220x10, 200x10

    Great end to the first week of the tri-phase. Kept the same conservative approach to these workouts, weights moderate with the focus on the mind/muscle connection. Legs are very sore today from the squats, will be hurting for sure tomorrow.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  13. #13
    Registered User adamjohn32's Avatar
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    Tri-Phase Week 2, Workout 1
    March 1, 2010

    Deadlifts
    Barx10, 135x10, 225x10, 275x8, 315x8, 315x10

    Pullups
    BWx10, BWx10, BWx9, BWx8

    HS Low Row
    180x10, 230x10, 250x10, 270x10

    Smith Shrugs
    225x10, 315x10, 315x10, 365x8

    DB Shrugs
    120x10, 125x10, 125x10, 125x10

    Workout went great and I felt very strong tonight. Since this is the "Volume" phase, I am trying to shoot for 10 reps to finish my sets out this week. Next week I might try to pyramid the reps a bit more (something like 10,8,8,6,6) and try to increase the weight each set.

    Busy week for me in and out of work. Big deadline this Friday as well as a wedding I am in this weekend. Probably gonna have to juggle my split around, but I will find time to get everything in. Won't be able to play any basketball this week, so I'll hit some abs and cardio a couple times if I can. I'm also going in for a deep tissue massage tomorrow night for my tight upper back and shoulders. It's gonna hurt like hell, but hopefully it loosen me up.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  14. #14
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by adamjohn32 View Post
    Tri-Phase Week 2, Workout 1
    March 1, 2010

    Deadlifts
    Barx10, 135x10, 225x10, 275x8, 315x8, 315x10

    Pullups
    BWx10, BWx10, BWx9, BWx8

    HS Low Row
    180x10, 230x10, 250x10, 270x10

    Smith Shrugs
    225x10, 315x10, 315x10, 365x8

    DB Shrugs
    120x10, 125x10, 125x10, 125x10

    Workout went great and I felt very strong tonight. Since this is the "Volume" phase, I am trying to shoot for 10 reps to finish my sets out this week. Next week I might try to pyramid the reps a bit more (something like 10,8,8,6,6) and try to increase the weight each set.

    Busy week for me in and out of work. Big deadline this Friday as well as a wedding I am in this weekend. Probably gonna have to juggle my split around, but I will find time to get everything in. Won't be able to play any basketball this week, so I'll hit some abs and cardio a couple times if I can. I'm also going in for a deep tissue massage tomorrow night for my tight upper back and shoulders. It's gonna hurt like hell, but hopefully it loosen me up.
    Those are some solid numbers dude...Your going to be well rounded with these kind of lifts. I am sure they won't miss you on the basketball court...I heard you were a Chucker anyway.
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    Originally Posted by fltallpaul View Post
    Those are some solid numbers dude...Your going to be well rounded with these kind of lifts.
    Thanks Paul. My back felt real strong last night. I think most of it is coming from the diet, as well as being consistent in the gym. It's been a while since I've had this long of a stretch where I was eating right and training right. I can already visualize the results.

    Originally Posted by fltallpaul View Post
    I am sure they won't miss you on the basketball court...I heard you were a Chucker anyway.
    Ha ha... don't be jealous of the ultra-wet J
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  16. #16
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    Tri-Phase Week 2, Workout 2
    March 3, 2010

    Flat Bench Press
    Barx15, 135x10, 185x10, 185x10, 195x10, 195x10

    Incline DB Press
    65x10, 65x10, 75x10, 75x10

    Dips
    BWx10, BW+40x9, BW+30x6, BW+30x7

    Seated Barbell Shoulder Press
    Barx15, 95x10, 95x10, 95x10, 95x10

    Standing DB Side Lateral
    15x10, 20x10, 25x10, 30x10

    Yesterday I had my deep tissue massage to workout some issues I've been having with my upper back and right shoulder, and I got worked over. I left the place feeling beat up, but in the morning felt much better. Basically I've been dealing with some pain lately in my right delt and tricep area, something that I can only describe as IT band syndrome on my arm. My joints and shoulder feel great, so I've been confused by this pain for about a month. Turns out, the ligaments and muscles that are connecting the tricep and the deltoid have a ton of built up knots and such, causing the tightness and pain on certain movements. Well, I've been constantly stretching my back, but that never helped. Last night the therapist found the spot where the problem seems to stem from, and I finally am starting to get some relief. She couldn't work it all out, but I felt tons better this morning and working out tonight. I'll probably be going back next week, and being consistent with this treatment until I feel 100%.

    With my shoulder issues in mind, I wanted to keep the same approach as Monday's workout. Stay conservative with the weight, maximize the volume, and really concentrate on the mind/muscle connection. The only lift I'm disappointed in tonight was the shoulder press. Each set started feeling super light for the first 7-8 reps or so, then I hit the wall. Most likely due to me killing my chest earlier, I'm still getting used to training shoulders and chest together. I left the gym feeling a tremendous pump in my upper body, which felt great. Next week I will be shooting to do more weight, in prep for the intensity phase.

    Busy rest of the week, looking forward to the final workouts of week 2.
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    Good to hear that you're getting those knots worked out. I think it's a smart move to stay conservative with the weight and work on your MMC and form. Amazing how pumped you can get on Tri Phase.
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  18. #18
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    Originally Posted by deltpecx View Post
    I think it's a smart move to stay conservative with the weight and work on your MMC and form.
    I hear you on the MMC. I've heard and read about it everywhere, but never thought much of it. But since really forgetting about the amount of weight I'm using and just focusing on getting the best muscle contraction, I'm already feeling stronger.

    Originally Posted by deltpecx View Post
    Amazing how pumped you can get on Tri Phase.
    Yeah Buddy!
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  19. #19
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Next week is the big 5 setter...go heavy or go home big guy!
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  20. #20
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    Originally Posted by fltallpaul View Post
    Next week is the big 5 setter...go heavy or go home big guy!
    You know it! I was thinking of doing a more pyramid approach next week for the major lifts. Something like 10,8,8,6,6 for the reps, and trying to go heavier each set. My feeling is that I will still be doing my 5 sets, but getting ready for the next phase. Any thoughts?
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  21. #21
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    Tri-Phase Week 2, Workout 3
    February 27, 2010

    Barbell Curl
    Barx21, 65x10, 85x10, 95x8, 95x10, 105x8

    Close-grip Bench Press
    Barx15, 135x10, 155x10, 175x10, 175x10, 185x8

    Incline DB Curl
    40x10, 45x8, 45x7, 45x6

    Skull Crusher
    Barx15, 75x10, 95x10, 95x10, 105x8

    Busy day, moving leg workout to Saturday, plus I had to cut the workout short. Gonna do calfs after tomorrows leg workout. Felt good today, strength is starting to come back. Looking forward to squats tomorrow!
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  22. #22
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    Tri-Phase Week 2, Workout 4
    March 6, 2010

    Full Squats
    Barx15, 135x10, 205x10, 225x10, 235x8, 235x8

    SLDL
    Barx15, 135x10, 225x10, 245x10, 255x8, 255x9

    Leg Extensions
    230x10, 240x10, 250x10, 270x8

    Single Leg Curl
    60x10, 70x10, 80x8, 80x7

    Walking DB Lunges
    60x10, 60x10, 65x8, 65x8

    Seated Calf Raises
    135x10, 160x8, 160x8, 160x8

    Standing Calf Raises
    240x10, 260x8, 260x8, 260x8

    Legs felt really good today. Had a little extra food last night at a wedding rehearsal dinner, and I think it gave me something extra in the gym. However, by the time I got to my calves, I was spent. Hopefully next week my schedule will allow to me to get everything in on schedule. Looking forward to really pushing myself.
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    I spoke to Sean this weekend and he said he couldn't walk after this. Good stuff guys...the stage is calling. Check out this contest. I think it would be a good one for one or both of you. Local Drug Tested show and you can enter both Novice and Open classes.

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    Tri-Phase Week 3, Workout 1
    March 8, 2010

    Deadlifts
    Barx15, 135x10, 225x5, 275x3, 315x10, 335x7, 335x7, 335x6, 315x7

    Pullups
    BWx10, BWx9, BWx8, BWx6, BW-105x10

    HS Low Row
    90x10, 270x10, 270x8, 270x8, 270x7, 250x8

    Smith Shrugs
    135x10, 315x10, 355x10, 355x10, 355x8, 365x8

    DB Shrugs
    120x10, 125x10, 125x10, 125x10, 125x10

    After a long weekend of partying from the wedding I was in, last night in the gym felt great to get back at it. I think this is the most volume I've ever put into a back workout, especially the deadlifts. I started out feeling very strong, but I had to lower the weight back down to 315 on my last set, since I barely repped out 6 for my 4th set.

    It seems my body was pretty spent after the deads. My plan was to do all 5 sets of pull-ups without assistance, but after just getting six on the 4th set, I decided it would be better to get 10 good contractions instead of 3-4.

    My partner noticed that some of my reps during my smith shrugs seemed to utilize more of my shoulders than traps, so I stayed at 355 until all my reps were solid. I'm glad he pointed it out to me, I was really feeling the trap when I was doing the exercise correctly.

    I woke up today around 211.5, slightly heavier than I want to be at this point, most likely bloat from all the food and alcohol over the weekend. I'm gonna go in tonight for some cardio and ab work. Looking forward to chest and shoulders.
    Last edited by adamjohn32; 03-09-2010 at 08:36 AM.
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    Originally Posted by adamjohn32 View Post
    Tri-Phase Week 3, Workout 1
    March 8, 2010

    Deadlifts
    Barx15, 135x10, 225x5, 275x3, 315x10, 335x7, 335x7, 335x6, 315x7

    Pullups
    BWx10, BWx9, BWx8, BWx6, BW-105x10

    HS Low Row
    90x10, 270x10, 270x8, 270x8, 270x7, 250x8

    Smith Shrugs
    135x10, 315x10, 355x10, 355x10, 355x8, 365x8

    DB Shrugs
    120x10, 125x10, 125x10, 125x10, 125x10

    ...My partner noticed that some of my reps during my smith shrugs seemed to utilize more of my shoulders than traps, so I stayed at 355 until all my reps were solid. I'm glad he pointed it out to me, I was really feeling the trap when I was doing the exercise correctly.
    ...
    When you say this does that mean you were bending you arms at your elbows?

    Correct form FTW!


    The 5 set week begins!
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  26. #26
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    Originally Posted by deltpecx View Post
    When you say this does that mean you were bending you arms at your elbows?
    Bending my arms wasn't the problem, it's tough to describe. It's like I wasn't pulling the weight up with mainly my traps, I was starting to round the shoulders inward so my traps were not the main focus of the lift. I think my grip was too narrow. But once I fixed that I was able keep my chest out more, which kept my shoulders from coming inward, and I immediately felt my traps kick in more.

    Originally Posted by deltpecx View Post
    Correct form FTW!
    Hell yeah! I'm finding this is a major key to making quality gains.
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  27. #27
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    Tri-Phase Week 3, Workout 2
    March 10, 2010

    Flat Bench Press
    Barx15, 135x10, 185x5, 195x10, 205x9, 205x8, 205x8, 205x7

    Incline DB Press
    60x8, 75x10, 80x8, 80x7, 80x6, 75x8

    Dips
    BW+40x9, BW+40x6, BW+30x8, BW+30x7, BW+30x6

    Seated Barbell Shoulder Press
    Barx15, 95x10, 115x8, 115x8, 115x7, 115x8

    Standing DB Side Lateral
    35x10, 40x9, 40x8, 40x6, 35x10

    Another good night in the gym, my chest and shoulders felt destroyed leaving the gym. Definitely gonna feel this tomorrow (and Friday...).

    Was pleased with my bench press tonight since my weight was around 210lbs this morning. Each set were all good reps, with proper form and full range of motion. Using the PL style is really allowing me to "drive" the weight off of my chest. I'm still getting used to the form, so sometimes I think I'm lowering the weight way too slow. This might be taking away a rep or two at the end of the set, but I really am feeling the chest do all of the work, which will hopefully mean my chest will grow. Also found that doing the dips reverse style allows me to take a wider grip, thus eliminating alot of the tricep from the movement and putting most of the work on my chest.

    Looking forward to legs Friday, but I think I'll try to sneak in some hoops tomorrow night if I can leave work at a normal time.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  28. #28
    Registered User adamjohn32's Avatar
    Join Date: Oct 2009
    Location: Tampa, Florida, United States
    Age: 34
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    Tri-Phase Week 3, Workout 3
    March 12, 2010

    Full Squats
    Barx15, 135x10, 185x5, 225x10, 245x8, 245x7, 245x6, 225x10

    SLDL
    Barx15, 135x10, 225x10, 245x10, 265x9, 265x8, 275x6

    Leg Extensions
    150x10, 250x10, 270x10, 280x8, 280x8, 290x6

    Single Leg Curl
    40x10, 70x10, 80x10, 90x8, 90x8, 100x6

    Walking DB Lunges
    70x10, 70x10, 80x8, 80x8, 80x6

    This workout was a beast. I surprised myself with my squats today. My goal going in was to get 245 for at least 6 good, deep reps. I ended up surpassing that, which was great. I had to drop down to 225 for my last set, partly b/c my legs were going numb, but also my spotter had to leave early. I really tried to push myself the rest of the workout, and by the time the DB lunges came around, I was almost ready to puke. Diet is still going good, woke up today at 209.5lbs, right on track with my goal of gaining .5 to 1 lb per week.

    Tomorrow is arms/calves early, then I have to help my brother move. I figure it will be like a little extra workout, so I'll increase my calories... Probably go out for a nice steak or something
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  29. #29
    Registered User adamjohn32's Avatar
    Join Date: Oct 2009
    Location: Tampa, Florida, United States
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    Tri-Phase Week 3, Workout 4
    March 13, 2010

    Barbell Curl
    Barx21, 65x10, 105x10, 115x8, 115x8, 115x6, 105x8

    Close-grip Bench Press
    Barx15, 135x8, 175x10, 195x8, 195x7, 195x6, 155x7

    Incline DB Curl
    45x7, 45x6, 40x8, 40x8, 40x6

    Skull Crusher
    Barx10, 75x10, 95x9, 95x10, 105x8, 105x6

    Reverse Cable Curl SS Close Pushups
    35x7, BWx7
    45x7, BWx7

    Seated Calf Raise
    90x10, 135x10, 160x10, 180x8, 180x8, 180x8

    Standing Calf Raise
    280x10, 300x9, 300x8, 300x6, 280x8

    My biceps were feeling good today, however my right shoulder/tricep area was hurting again, which forced me to end light on my close grip bench. The skull crushers felt great, but my partner suggested we do a quick superset to work the forearms and get one last pump to our triceps.

    Overal, the workouts this week were pretty difficult, mainly b/c the number of sets. Looking forward to starting the intensity portion of the program next week.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  30. #30
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
    Join Date: Aug 2007
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    Nice to see you guys in the gym Saturday. I can tell your making progress. The Tri Phase is great if you really push yourself. Make sure to really go hard since you have a training partner. I think the second phase is my favorite, short heavy workouts!
    Contest Prep Coach

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