thought I.d lost my log book

[jonnyboy44]

After leaving my log book in the gym (fortunatly someone handed it in ) I thought I had better have a back up on here. If anyone wishes to look in on occations your more than welcome.

Brief history, January 2012 Used Kris Gethins 12 week transformation programme as a starting point to learn lifting routines, improving my stamina with cardio, diet and nutrition ideas and about supps. I lost 3 stone over the 3 months, could run 10k in an hour and had to buy a whole new wardrobe, so that was very encouraging. oh and learned a lot about lifting and how LITTLE i could lift. Spent the summer doing a 4 day split routine and keeping a close eye on my diet. Now the summer is over and I have a bit more time on my hands i wanted to find a new programme to follow. I do like the dicipline of following a programme but I also like a variation on techniques. So since the end of August I started a 9 week Tri-phase programme.

PHASE 1 WEEK 1 - 3

Week 1 3 SETS MAX 10

Day 1 Chest/Shoulders

Bench Press 10x70k, 8x70k, 6x70k
Incline dumb-bell 10x25k, 8x27.5k, 6x27.5k
Dips 3 sets to faliure
Military Press (smiths machine) 10x30k, 8x32.5k, 8x32.5k
Side Lateral Raises (seated) 10x7k, 10x7k, 9x7k

Day 2 Back/Traps

Rack Deadlifts 10x100k, 10x120k, 8x130k
Bent over rows 10x60k, 8x70k, 8x70k
pull-ups 3 sets to faliure
BB shrugs 10x90k, 10x95k, 10x100k
Dumbbell shrugs 10x37.5k, 10x40k, 10x45k


Day 3 Legs

Squats 7x80k, 6x80k, 6x80k
Straight leg deadlift 10x60k,10x70k, 10x80k
Seated Leg Raises 10x80lb, 10x90lb. 10x100lb
Lying Leg Curls 8x2 plates, 8x2 plates, 8x2 plates
3 sets of lunges



Day 4 Bis/Tris/Calfs

Ezee bar curl 10x30k, 9x32.5k, 7x32.5k
Close Grip Bench Press (smiths) 10x40k, 10x50k, 7x55k
Bicep Curl 10x22.5lb, 7x27.5lb, 5x27.5lb
Tricep press (overhead) 10x10, 10x11, 7x12
Standing Calf Raises 10x140k, 10x160k, 10x180k

Excuse the use of lbs and kgs as my gym is a mix of old and new equipment

[jonnyboy44]

Week 2 4 SETS MAX 10

Day 1 chest/shoulders

Bench Press 8x72.5k, 7x72.5k, 5x72.5k, 5x72.5k
incline DB press 9x27.5k, 6x27.5k, 5x27.5k, 5x27,5k
Dips 3 sets to faliure
Military press (smiths) 10x32.5k, 6x32.5k, 5x32.5k, 5x32.5k
Side lateral raises (seated) 10x8k, 8x8k, 7x8k, 6x8k

Day 2 Back/Traps

Rack Deadlifts 10x120k, 10x13k, 10x135k, 3x140k
Bent over rows 10x60k, 10x70k, 9x72.5k, 7x75k
pull ups 4 sets to faliure
BB shrugs 10x100k 9x100k, 8x102.5k, 7x105k
DB shrugs 9x90lb, 9x90lb, 8x90lb, 8x90lb

Day3 legs

Squats 8x80k, 7x82.5k, 7x82.5k, 5x85k
straight Leg Deadlift 10x80k, 8x80k, 8x82,5k, 7x82.5k
Seated leg Raises 10x10, 10x10, 9x11, 7x12
Lying Leg Curls 10x2, 7x3, 6x3, 5x3
lunges

Day 4 bis/tris/calfs

Ezee Bar Curl 10x32.5k, 7x32.5k, 6x32,5k, 5x32.5k
Close Grip BP (smiths) 10x55k, 7x57.5k, 7x 57.5k, 5x60k
bicep curl 10x25lb, 6x25lb, 4x25lb, 4x25lb
tricep press (overhead) 10x12, 9x12, 5x12, 5x12
Standing Calf Raise 10x180k, 10x190k, 10x200k, 8x210k

all up to date Week 3 Day 1 tomorrow 5 sets max 10

[jonnyboy44]

Week 3 5 SETS MAX 10

Day 1 chest/shoulders

Bench Press 8x75k, 5x75k, 6x75k, 6x75k
Incline DB press 10x55lb, 8x60lb, 8x60lb, 8x60lb, 4x65lb
Dips 5 sets to faliure
Military Press (smiths) 9x32.5k, 7x32.5k, 7x32.5k, 6x32.5k, 5x35k.
DB Side Raises 10x9k, 9x9k, 6x9k, 5x9k, 5x9k.

[jonnyboy44]

Week 3 Day 2 Bis/Tris/Calves

Today should have been back and shoulders but Ive had a bit of a lower back twinge for the past 2 days so thought id swap things around.

Ezee curl bar 9x35k, 6x35k, 6x35k, 4x35k 3x35k
Close grip bench press. (smiths) 9x57.5k, 6x60k, 6x60k, 5x60k, 5x60k
Bicep curl 10x25lb, 6x25lb, 5x25lb, 4x25lb 4x25lb
Tricep Press (overhead) 9x13, 8x13, 5x13, 8x12, 6x12
Standing Calf Raises 10x200k, 10x200k, 8x210k, 8x220k

Day playing golf tomorrow, hope the backs better.

[jonnyboy44]

Week 3 Day 3 Legs

Back still a bit sore so I swapped squats for leg press
200x10, 200x10, 220 x10, 220x8, 220x5
Straight leg deadlift, 3 sets of light weight just to stretch hams and not strain back
Leg raises 5 sets 10
Sumo squats, 5 sets 15 x 120lb

[jonnyboy44]

Week 3 Day 4 Back/Traps

Rack Deadlift 10x130k, 8x130k, 8x135k, 7x135k, 8x140k.
pull ups 5 sets to faliure
Bent over rows 10x72.5k, 9x72.5k, 7x72.5k, 7x75k, 6x75k.
BB Shrugs 10x102.5k, 9x105k, 7x107.5,7x 107.5k, 7x110k
DB Shrugs 10x90lb, 9x90lb, 8x90lb, 8x90lb, 7x90lb.

Next week phase 2
low reps heave weights 3x6 upper/ lower body split x 2

[jonnyboy44]

great cardio and abs day today
back on the weights tomorro

[jonnyboy44]

Week 4 phase 2
low reps heave weights 3x6 upper / lower body split

Day 1 Upper body

Bench Press 77.5k 6x3
Pull ups x3
Bent over Rows 80k 6x3
Military Press9(smiths) 40k 6x3
Bar Bell Shrugs 115k 6x3
Close Grip Bench Press(smiths) 65k 6x3
Ezeebar Curls 35k 6x3

[jonnyboy44]

Day 2 Legs 6x3

Box Squats
Straight leg deadlift
Leg Raises
Hamstring curls
Standing calf raises drop set 20/15/10

Threw in 2 light sets of leg press and sumo squats at the end 3x10

[jonnyboy44]

Day 3 upper body

Incline Dumbell Press70lb 6x3
Dips x 3 to faliure
pull ups x 3 to faliure
Side lat raise 10k 6x3
front lat raise 9k 6x3
Dumbell shrugs 100k 3x6
Barbell curl 55lb 6x3
hammer curl 9 6x3
Tricep push down 14 3x6
overhead tricep push 12 3x6

[jonnyboy44]

Week 5 Upper/Lower split 4 reps x 3 sets

Day 1 Upper body

Bench Press 77.5k x 4, 80k x 4, 85k x 4.
3 sets dips
3 sets pull ups
Bentover Rows 85k x 4 x 3
Military Press (smiths) 42.5k x 4, 45k x 4, 45k x 4.
Barbell shrugs 120k x 4 x 3
Close grip benchpress 65k x 4, 67.5k x 4, 67.5k x 3
Ezee bar curl 37.5k x 4 x 3

tomorrow legs got to be done

[jonnyboy44]

Week 5

Day 2 Legs

Squats 6 x 80k, 4 x 85k, 4 x 90k
Straightleg deadlift 6 x 80k, 6 x 95k, 4 x 90k
Leg Press 6 x 190k, 5 x 200k, 5 x 210k
Hamstring Curls x 3, 6 x 4, 6 x 5
Seated Leg raise 6 x 175, 6 x200, 6 x 200
Standing Calf raise 6 x 200k, 6 x 200k, 5 x 210k

[jonnyboy44]

Week 5

Day 3 Upper body

Incline Dumb bell Bench press 70lb x 6, 75lb x 6, 80lb x 4,

Dips x 3
Pull ups x 3

Side Raises 11k x 5 x 3

Front Raises 9k x 6, 10k x 5, 10k x 5.

DB shrugs 100lb x 8 x 3

Barbell Curls 60lb x 5, 60lb x 4 x 2

Tricep pushdowns 14 x 6, 15 x 4, 15 x 4

[jonnyboy44]

Week 5

Day 4 Legs

Leg Press 210k x 5, 220k x 5, 230k x 4.

Seated Leg Raises 200 x 5, 225 x 5, 250 x 4.

S L deadlift 90k x 4, 92.5k x 5, 95k x 4

Standing Calf Raise 5 x 200k, 6 x 215k, 6 x 220k.

Hack Squats 4 x 40k, 4 x 42.5k, 3 x 45k

Week 6 Monday Upper/Lower split Low reps going heavy again. Well heavy for me!

[jonnyboy44]

Week 6

Day 1 Upper Body

Bench Press 85k x 4, 87.5k x 4, 87.5k x 3.

Dips x 3

Pull ups x 3

Bent Over rows 90k x 4 x 3

Military Press (smiths) 45k x 5, 47.5k x 4 x 2

Barbell Shrugs 120k x 6. 125k x 5, 130k x 4

Closegrip Benchpress (smiths) 67.25k x 5, 70k x 4 x 2

Ezee bar Curl 47.5k x 5, 47.5k x 4, 47.5k x 3

[robertfah]

Keep rockin' Tri-Phase Jon...it will treat you right

[jonnyboy44]

Week 6

Day 2 legs

Squatts 90k x 4 x 3

Straight Leg Deadlift 95k x 4 x 3

Leg Press 230k x 4, 230k x 4, 235k x 3

Ham Curls 5x5, 5x5, 6x2

Leg Raises 225 x 5, 225 x 5, 250 x 4

Standing Calf Raises 22o x 4 3

[jonnyboy44]

Keep rockin' Tri-Phase Jon...it will treat you right

All encouragement greatly recieved

[jonnyboy44]

Week 6
day 3 upper body

Incline Dumb bell 80lb x 6, 80lb x 5, 80lb x 5
Side Delt Raise 10k x 6, 10k x 5 x 2
Front Delt Raise 10k x 4 x 3
DB Shrugs 100lb 8 x 3
BB curls 60lb x 6, 60lb x 5, 65 x 2
Tricep Pushdowns 15 x 4 x 3

This week was supposed to be a 2 rep max per set. I found it very hard to find a 2 rep max. Found i could either do none or 4/5 .
Did 2 sets of decline Bench press ready for next week 90k x 5 x 2.
100lb Dumb bells for shrugs are the biggest the gym has got.

[jonnyboy44]

Week 6
Day 4 Legs

Leg Press 230k x 4 x 2, 325k x 4
SL Deadlift 95k x 4 x 3
Seated Leg Raise 250 x 4 x 3
Hamstring Curls 5 x 5 x 3
Standing Calf Raise 230k x 6 x 3
Seated Calf Raise 60k x 10 x 3
Hack Squatts 45k x 4 x 2, 47.5k x 4

Nexy week, full body Mon, Wed and Friday 1 exercise per part 6/8 reps x 2

[jonnyboy44]

woke up early to a lovely sunny morning. One of thoes days when its no effort to get up and go for a run along the seafront. 5k in 24 minutes.

[jonnyboy44]

Week 7
Workout 1
Full Body 6 Rep for 2 sets

Squatts 80k x 6 x 2
Stiff Leg Deadlift 80k x 6, 85k x 6
Seated Calf Raises 80k x 6 x
Flat Bench Press 80k x 6, 82.5k x 6.
Bentover Rows 85k x 6 x 2
Military Press (smiths) 40k x 6, 42.5k x 6
Barbell Shrugs 125k x 6 x 2
Closegrip Benchpress (smiths) 60k x 6 x 2
Barbell Curls 60lb x 6 x 2

[jonnyboy44]

tipping down with rain so abs and cardio day in the gym.

[jonnyboy44]

Week 7
Workout 2
Full Body 2 sets x 10 reps

Leg Press 200k x 10, 205k x 10.
Lying Hamstring Curls 4 plates x 10 x 2
Standing Calf Raise 200k x 10 x 3
Incline Dumbell Press 70 x 8, 65 x 10 x 2
Dips x 3 sets to faliure
chin ups 3 sets to faliure
Dumbell side raise 10k x 10 x 3
Dumbell front Raises 8k x 10 x 3
Dumbell shrugs 85lb x 10 x 3
skull Crushers Ezee bar 20k x 8 x 3
dumbell Curls 22.5lb x10x8x6

The programme called for 2 sets but was feeling so pumped this morning I did 3 sets. Gonna be sorry tomorrow.

[jonnyboy44]

Week 7
Workout 3
Full Body 2 sets x 15 reps

Leg Extentions 140 x 15 x 2
Straight Leg Deadlift/lying Calf Raise 60k x 15 x 1 / 3 plates x 15 x 1.
Decline Press 60k x 15, 70k x 15.
Dips 12/8
Rack Deadlift 80k x 15, 100k x 15.
Bentover Seated Lat Raises 2 plates x 15 x 2
Arnie Press22lb x 15, 27,5lb x 15
Low Pully Highraise 12 plates x 15, 13 plates x 15
Tricep Rope Pushdowns 10 plates x 15, 11 plates x 11,
Tricep dips 2 x 15
cable Curls 8 plates x 15 x 2
Concentration Curls 25lb x 2

[jonnyboy44]

Week 8
Workout 1
Full Body 2 sets x 6 reps

Squats 82.5k x 6 x 2
Seated Calf Raise 85 x 6 x 2
Stiff Leg Deadlift 80k x 6 x 1, 90k x 6 x 1.
Flat Press 82.5k x 6 x 2
Bent Over Rows 85k x 6 x 1, 87.5k x 6 x 1
Military Press (smiths) 42.5k x 6 x 1, 45k x 6 x 1.
Bar Bell Shrugs 130k x 6 x 2
Close Grip Press (smiths) 60k x 6 x 1, 65 x 4 x 1.
Bar Bell Curl 65lb x 5 x 1, 65lb x 4 x 1.

[jonnyboy44]

Week 8
Workout 2
Full Body 3 sets x 10 reps

Leg Press 205k x 10, 210k x 10, 212.5k x 10
Lying Leg Curls 5 plates x 10
Standing Calf Raise 200k x 10 x 3
Incline DB Press 70k x 10, 75k x 9, 75k x 7.
Dips 3 sets to faliure
Pull Ups 3 sets to faliure 6/5/4
DB Side Raises 10k x 10 x 3
DB Front Raise 8k x 10 x 3
DB Shrugs 85k x 10 x 3
Skull Crushers 28k 8 x 3
DB Curls 22.5lb x 10 x 3

[jonnyboy44]

Thursday 18th Oct
Week 8
Workout 3
Full Body 2 sets x 15 reps

Leg Extentions 150 x 15 x 2
Straight Leg Deadlift 60k x 15 x 2
Standing Calf Raise 200k x 15 x 2
Lying Leg Curls 15 x 3 x 1
Decline Press 70k x 15 x 1, 70k x 12 x 1.
Dips 10 / 8
Rack Deadlift 100k x 15 x 2
Bent Over seated lat raises 15 x 2 x 2
Arnie Press 27.5lb x 15 x 1, 27.5lb x 12 x 1
Low Pully High Rows 15 x 13 x 1, 15 x 15 x 1
Tricep Push down 15 x 11 x 1, 15 x 12 x 1
Cable Curl 15 x 8 x 1, 15 x 9 x 1

Kept up a high tempo, short rests and moved from exercise to exercise quickly. It nearly killed me, Sat for 20 minutes before I could drive home.
Must work on cardio in the new year. Im only doing a 5k run (30 min) once a week at the moment as Im trying to bulk a bit. ( not counting 10 min warm up on rower)
1 week to go Still lovin it.

[jonnyboy44]

Saturday 20th Oct
Week 9
Workout 1
Full Body 2 Sets x 6 Reps

Squatts 85k x 6 x 1, 87.5k x 6 x 1
Seated Calf Raise 80k x 6 x 1, 85k x 6 x 1
Stiff Leg Deadlift 80k x 6 x 1, 85k x 6 x 1
Flat Press 85k x 6 x 1, 85k x 5 x 1
Bent Over Rows 90k x 6 x 2
Military Press (smiths) 47.5k x 6 x 2
BB Shrugs 130k x 6 x 2
Close Grip Benchpress (smiths) 65k x 6 x1, 67.5k x 6 x 1
Barbell Curl 65k x 6 x 1, 65k x 4 x 1

All weights up from workout 1 week 7 / 8

[jonnyboy44]

Monday 22nd Oct
Week 9
Workout 2
Full Body 2 Sets x 10 Reps

Leg Press 212.5k x 10, 215k x 10
Lying Leg Curls 5 plates x 10 x 2
Standing Calf Raises 200 x 10 x 3
Incline Dumbell Press 75lb x 10, 75lb x 10, 75lb x 8.
Dips 2 x 10
Pull Ups 7/6
DB Side Raise 10k x 10 x 2
DB Front Raise 8k x 10 x 2
DB Shrug 90lb x 10 x 2
Skull Crushers 28k x 10 x 1, 31k x 9 x 1.
DB Curls 22.5k x 10 x 1, 27.5k x 9 x 1, 27.5k x 5 x 1

ONE DAY TO GO