AJ's Tri-Phase/Lean Mass diet log

[adamjohn32]

Hypertrophy Back, Traps, Triceps
March 22, 2012

** working sets only **

Bent Over BB Row (palms up)
185x10 (3 sets)

Rack Pulls (below knee)
315x12 (3 sets)

HS Iso-Lateral Front Lat Pulldown (weight per side)
115x12 (3 sets)

HS Low-Row (weight per side)
90x12, 115x12, 115x12

Cable Face-Pulls
72.5x15, 77.5x15, 77.5x15

Smith Shrugs
3ppsx12 (3 sets)

Decline Skull Crushers
70x15, 80x12 (3 sets)

DB Shrugs
100x10 drop 80x12 drop 60x12

Cable Pressdowns
80x15, 87.5x12, 95x8 drop 72.5x7 drop 50x10

Trained solo and kept the pace fast. Was in and out of the gym in a little over an hour. After a long day at work that workout was just the thing to get some stress out. Hypertrophy legs up later today.

[adamjohn32]

Hypertrophy Legs
March 23, 2012

** working sets only **

Squats
225x10 (3 sets)

SLDL
265x10 (3 sets)

Hack Squats SS Seated Calf Raise
270x12 / 135x12 (3 sets)

Walking Lunges SS Standing Calf Raise
60x24 steps / 240x12 (2 sets)

Single Leg Extensions SS Single Leg Curls
80x15 / 100x15, 90x15 / 100x15, 100x12 / 100x15

Trained solo, took little rest, finished workout in a little over an hour, legs are still sore today

Hypertrophy Chest, Delts, & Bi's
March 24, 2012

** working sets only **

Decline Bench
185x10 (3 sets)

Low Incline DB Press
70x12 (3 sets)

DB Flyes
40x15 (3 sets)

DB Side Laterals
25x12, 30x12, 30x12

Dips
+45x12, +45x12, BWx10

Incline DB Curls
30x12 (4 sets)

Hammer Curls
35x15 (2 sets)

Machine Lateral Raise SS Concentration Curls
95x15 / 25x15 (2 sets)

20 minutes recumbent bike

Good hypertrophy workout, got in and out again rather quickly. Was suppose to do some HIIT yesterday, but was too busy with family stuff going on.

[fltallpaul]

Great stuff. I had pretty great workouts at Gold's at 9am Friday and Saturday. I also kept the pace quick doing two and sometimes three exercises at once. I am very excited that my shoulder is feeling so much better. This week we get to start pushing some heavier weight so the real test begins. See you tonight for some heavy upper!

[adamjohn32]

Power Upper
March 26, 2012

** working sets only **

Decline Bench
225x5 (3 sets)

Bent Over Rows (palms up)
225x5 (3 sets)

Low Incline DB Press
80x8, 85x8, 85x8

Chin Ups
+20x8 (3 sets)

Close Grip Bench
185x8 (3 sets)

BB Curls
85x8, 95x8, 95x8

HS Shoulder Press (total weight)
180x8 (3 sets)

20 minutes recumbent bike

Felt good and strong last night in the gym, starting to get into the groove with the training and diet. Power lower on tap later, might try a HIIT session post legs since it's a very short night in the gym, that way I can take tomorrow off and then sqeeze in leg workout early Thursday before I head out of town for my wedding

Great stuff. I had pretty great workouts at Gold's at 9am Friday and Saturday. I also kept the pace quick doing two and sometimes three exercises at once. I am very excited that my shoulder is feeling so much better. This week we get to start pushing some heavier weight so the real test begins. See you tonight for some heavy upper!

yeah buddy, great things to look forward to this year.

[adamjohn32]

Power Legs
March 27, 2012

** working sets only **

Squats
285x5 (3 sets)

SLDL
300x5 (3 sets)

StarTrac Hack Squats SS Seated Calf Raise
360x8/225x6, 410x8/225x6, 410x8/225x6

Standing Calf Raise
300x10 (2 sets)

Recumbent Bike HIIT
10 intervals, 15 seconds all out, 45 seconds easy

Was toast after this workout. 285 felt very light on squats, Hacks were a bit more grinders. I think doing a HIIT session after my heavy legs days will help with my overall leg recovery since it cuts down on the numbers of days my legs get worked (directly or indirectly). Plus the legs are already warmed up and ready to go. Performance did suffer a bit, but I think it will improve as the body adapts.

Resting up today, lots of last minute wedding stuff to do before I leave on my trip. Gonna try to sneak in a session early Thursday heading out for the big day.

[deltpecx]

Congratulations!

[FrmrHoss]

Big PR today .

[adamjohn32]

Power Legs

** working sets only **

Squats
310x5 (3 sets)

RDL (bending the knees more feels better on the back)
275x5, 315x5, 315x5

Hack Squats SS Single Leg Press Calf Raise
360x8/270x8, 380x8/320x8, 400x8/320x8

Seated Calf Raise
180x8, 225x8

Single Leg Extensions
90x15 RP 90x10

After being away from the gym for a few days for my wedding, was glad 310 felt pretty good on my back last night.

Congratulations!

Thanks Bill, was definitely the happiest moment of my life to date

Big PR today .

Thanks Chris, I'd say the biggest PR! Hard to describe the feelings that were going on during the ceremony. I didn't cry, but that almost happened at the first site of my wife in her dress. But enough of this girly talk, you've got a PL meet and your own PR's to worry about.

[fltallpaul]

Thanks Bill, was definitely the happiest moment of my life to date

Except for the day you met me...Bromance!

[adamjohn32]

Except for the day you met me...Bromance!

Shhhhh.... she might read this thing

[FrmrHoss]

Nothing wrong with that man... I'm a little worried I will lose at it my own wedding so I hear ya there . Now go enjoy that honeymoon and stop posting on here.

[deltpecx]

Thanks Bill, was definitely the happiest moment of my life to date

Haha! Just wait until you see your first child being born.......


PRICELESS!!


Oh and you might cry, just a little, when that little person makes his/her entrance into the world!

[adamjohn32]

Haha! Just wait until you see your first child being born.......


PRICELESS!!


Oh and you might cry, just a little, when that little person makes his/her entrance into the world!

Totally agree with you on that one!

[adamjohn32]

Nothing wrong with that man... I'm a little worried I will lose at it my own wedding so I hear ya there . Now go enjoy that honeymoon and stop posting on here.

No honeymoon ATM since I'll be going to wine country for my brothers wedding in a few weeks, got to budget things out. Planning something in Europe for next year though, hopefully a Mediterranean cruise around our 1st anniversary.

[adamjohn32]

HIIT & Abs
April 4, 2012

LifeFitness Elliptical
5 minute warmup @ level 15
5 sprints @ max resistance (25) for 30 seconds, 4:30 @ level 15 in between sprints
10 minute cooldown @ level 15

Hanging Leg Raise
+10x12 (3 sets)

Decline Situps
+25x12 (3 sets)

With all the crap I ate and drank while in Vegas, thought I'd have to do some damage control this week, not the case. Came back only up 2 lbs, and today woke up at 217.0. I left last week at 216.5, but I was very depleted as I cut some calories to help mitigate the food and drink I knew I'd be having. And I found what I'm looking forward to after my last contest this year: http://www.dogfish.com/brews-spirits...minute-ipa.htm This was by far the best beer I've ever had, very strong but just a party in my mouth

[fltallpaul]

very strong but just a party in my mouth

No homo?

[adamjohn32]

No homo?

full homo, since you'll be sharing one of those with me

[adamjohn32]

Back, Triceps, Traps Hypertrophy
April 5, 2012

** working sets only **

Bent Over Row, palms up
185x10, 185x10, 205x10, 205x10

Rack Deads, below knee
315x12 (3 sets)

One Arm DB Row
80x12 (3 sets)

Chin-ups
BWx10, BWx7, BWx7

Cybex Pulldown Machine
230x10 drop 170x10 drop 110x10

Face Pulls
120x15, 140x15, 150x15

Cable Pressdowns
120x12, 150x12, 180x12

Decline Skull Crushers SS DB Shrugs
80x12/80x12 (3 sets)

HS Dip Machine SS HS Shrugs
180x15/180x15 (2 sets)

20 minutes recumbent bike, level 12 @ ~80rpm

Good session last night, starting to get into the groove of things again. Diet is on track at the moment, weighing between 217/218 all week. Snapped a few back pics post workout, I think I'm already starting to see a few changes sine the last time I was lean.




Hypertrophy legs up later, gonna be a good one.

[FrmrHoss]

Ummmm. WTF?!?! As the kids say, looking joocy as fuk.

Seriously though, I don't remember your back having that kind of width to it and the shoulders are looking absolutely massive. Well done, sir.

[adamjohn32]

Ummmm. WTF?!?! As the kids say, looking joocy as fuk.

Seriously though, I don't remember your back having that kind of width to it and the shoulders are looking absolutely massive. Well done, sir.

Thanks Chris, although the pic's might be deceiving since I cropped out my long legs lol. I was joking with Paul last night that I wish I could do my back poses on my knee's. Hopefully the improvements to my back will show through on stage.

[robertfah]

Hey Adam....looking really good in those pix....like Chris said, back is looking wider than before...and leaner too....a lot leaner since the Jan 26 pix you took this year. Great work...between you and Paul doing shows this year, I've got me some great motivation all year!

[adamjohn32]

Hypertrophy Legs
April 6, 2012

**working sets only**

Squats
225x10 (4 sets)

RDL
225x10 (4 sets)

Reverse V-Squat SS Seated Calf Raise
360x10/180x12, 320x10/180x12, 320x10/180x12

Single Machine Leg Press
150x20, 170x20, 190x20

Standing Calf Raise
260x12 (3 sets)

Standing Single Leg Curl SS Leg Extensions
100x12/170x15, 110x12/190x12

Good leg workout. Trained with Paul, but we kept the pace fast. Those high rep squat sets were like HIIT cardio lol.

Hypertrophy Chest, Bi's, Delts
April 7, 2012

** working sets only **

Bench Press SS Camber Bar Curls
185x10/70x10, 185x10/80x10, 185x10/80x10, 185x10/90x10

Incline DB Press SS Standing DB Curls
70x12/35x12, 80x12/35x12, 80x8/35x12

Cable Crossovers (weight per side)
33x15 (3 sets)

Dips
BWx15 (2 sets)

Side Lateral Raise SS Concentration Curl
25x12/30x12, 30x12/25x12, 30x12 drop 20x12 drop 10x12/20x12

Machine Lateral Raise
95x15, 85x20

20 minutes recumbent bike

Went to a local NPC show's prejudging earlier in the day with Paul, got a little motivation out of it, but not as much as we'd hoped. Still, the workout was a good one. Starting to get into the groove with my diet and training at this point.

HIIT & Abs
April 8, 2012

Rower HIIT (full resistance the whole time)
5 minute warmup
5 intervals of 30 seconds all out, 4:30 going easy

Hanging Leg Raise
+10x12, +10x12, +10x15

Weighted Ab Crunch
40x12, 30x15, 30x15

Decided to give my legs a little bit of a rest and did my HIIT session on the row machine. Doesn't feel as challenging, but still got my heart rate going pretty fast.

Hey Adam....looking really good in those pix....like Chris said, back is looking wider than before...and leaner too....a lot leaner since the Jan 26 pix you took this year. Great work...between you and Paul doing shows this year, I've got me some great motivation all year!

Thanks Bob, hopefully we'll be able to meetup soon for a session. If anything, I can watch you do 30 sets of squats and bench in the same workout

[adamjohn32]

new thread started for my prep, not sure if i'll continue to post here: http://forum.bodybuilding.com/showth...hp?t=143873931