Tri-Phase Tri-Fecta!!

[mk53220]

Wanna thank Derek with the one on one help and him making damn good books breaking it down for us dummies (or just me)! Thanks man. Here we go get right to it day 1.

Bench:
95x10
135x6
185x4
205x8
205x6
205x4

Incline DB Press:
35'sx10
45'sx8
45'sx7
45'sx6

Dips:
BWx3x10

DB Shoulder Press:
30'sx10
30'sx7
40'sx8
40'sx7
40'sx6

DB Side Raises
10'sx10
12'sx8
12'sx6
12'sx10

Cardio:
Punching bags (jabs and crosses for 2 mins), then hopped on a rolled up mat and did 3 circuits of "ground and pound punches" about 20 punches each arm and then followed up by 3 circuits of 10 elbows each arm. I think im going to do this everyday i lift.

[MoEcho]

Nice workout! How do you find the boxing for cardio? I'd imagine it is pretty intense. I wish my gym was equipped with boxing gear - beats the hell outta the treadmill anyday!

Great log!

Heidi

[mk53220]

Its great, I never really did it before. Its alot better then running in place and I recommend it to anyone. Also you brush up on your butt kickin skills!!! Only thing is the matt and bag dont punch back! HA HA HA

[Beast]

Awesome log! I need to start doing some speed bag and heavy bag work again I miss it.

[Jimmy29LI]

Best of luck! In my experience some Boxing/MMA Drills mixed in with LI Cardio are great.

[mk53220]

Day 2:
Rack Deadlifts:
115x10
135x6
185x4
225x8
235x7
245x6

T-Bar Rows:
50x10
60x8
70x7
80x6

Lat Pulldowns:
70x10
80x8
90x7
100x6

Barbell Shrug:
115x10
135x8
155x7
165x6

DB Shrug:
40'sx10x4

Cardio:
same as yesturday but maybe about 2 mins longer. 2 rests. Then moved to the rolled up mat did about 5 series of ground punches and elbows then added knees where i was in a side mount on the mat and did about 10 each knee. im not sure if its gonna help me tone up but its fun and i breath pretty damn hard and sweat.

Report.
I really dont recall on doing rack deads but I sure can do more weight when its already elevated off the ground. I also could added weight to the db shrugs but didnt wanna kill me shoulders before i did the punching bags and such.. So far great workouts lovin this routine and we'll see how i feel tomorrow after these legs...

Also thanks for all the support from you guys. please add any feedback. Thanks.

[mk53220]

Day 3:
Barbell Curl:
Barx10
65x6
85x8
95x7
95x6

Incline Bench Dumbell Curls:
25'sx10
30'sx6
35'sx8
35'sx7
35'sx7

CG Bench Press:
95x10
115x8
135x8
135x7
135x7

Skull Crushers w/ ez curl bar (15lbs):
55x10
65x8
65x7
85x6

Standing Calf Rasies:
270x10x3

Cardio: same as the other days. I did more bag though today then ground punches.

Report. Arms are my weakest point as you can prolly tell by the numbers. I sprianed my left wrist once and its hard to lift a heavy weight since when I curl my wrist isnt straight. Hate to make excuses thats the way it is so I think I might skip the Barbell curls and do the EZ bar curls since it has that angled grip.

Oh yeah I swapped legs with arms today cause I really didnt have that much time for the gym tonight. Its a buddies b-day and gotta meet the crew. So will be doing legs tomorrow. Laters

[mk53220]

Bench:
135x10
185x8
205x4
205x8
205x5
225x4
135x10

Incline DB Press:
40x10
40x8
45x6
50x4
50x6

Dips:
BWx10x3

DB Shoulder Press:
35x10
40x8
45x6
45x6
50x4

DB Side Raises:
10x10
10x8
12x6
15x4

Cardio:
Had to do 2 quick sessions, BCS NAtional Championship is on. Also started bleeding from my knuckle. I had nothing to wrap it with and cant get blood on anything at the Y.....

[mk53220]

Rack Deads:
135x10
185x6
225x4
225x5
225x5
245x5
255x4

Rows:
50x10
60x8
70x7
80x6
90x4

Lat Pulldowns:
70x10
80x8
90x8
100x6
110x4

BB Shrugs:
135x8
155x7
155x6
165x8

DB Shrugs:
45x10
55x8
55x7
55x6
60x6

Cardio: Same.

[MoEcho]

SOLID workouts!! Keep it up!!

[mk53220]

Squats:
185x10
205x6
225x4
225x8
245x7
245x6
255x4

Leg Extensions:
70x8
80x7
80x6
90x6

DB Stiff-leg Dead:
45x8
45x7
50x6
55x6

Leg Curls:
60x8
70x7
80x6
80x6

Cardio:
Did the same as always.... Hittin the bag and matt.

[mk53220]

Just recieved some devastating news. The Xtend and Vasocharge stack is on backorder.... NOOOOOOO So i have no idea what to use. But I am receving my Dialene 4 with 90 free seasmin tabs. I will be just taking the dialene before my workout... the seasmin before I sleep.

[mk53220]

Bench:
135x10
185x6
205x4
205x8
205x6
225x4
225x4
235x3

In DB Bench:
45x8
50x6
55x5
55x5
60x5

Dips:
5x8

Shoulder DB Press:
40x8
45x6
45x5
45x5
50x5

Side Raises
12x8
12x8
15x6
15x6
20x5

Cardio: Hit the bag again have an anoying little cut on my knuckle and another brewing on my left hand. I LOVE IT.

Report: I struggled on moving up my weight on bench press and on the Shoulder DB press. Dont know what it is but it better stop. Also I didnt get the supps today I just recieved the tracking number and the dialene should be in tomorrows mail... Fingers crossed.

[mk53220]

Rack Deads:
185x10
205x6
225x5
225x5
245x5
255x5
265x3

Rows w/ 15lb EZ curl bar:
65x6
85x6
105x5
115x5
125x5

Lat Pulldowns:
80x8
90x6
90x5
100x5
110x5

BB Shrugs:
105x8
135x6
155x5
165x5
185x3

DB Shurgs: Did not do. Calis on hands we about to burst.

Cardio: NOne.... I know I did no cardio today and it didnt help my cause but Im started to get frustrated on why Im not dropping fat. I see my chest and arms and shuch getting bigger but my belly is staying the same. What the hell can I do more... I been eating correctly and everything...

[TheBigRigatoni]

Wanna thank Derek with the one on one help and him making damn good books breaking it down for us dummies (or just me)! Thanks man. Here we go get right to it day 1.

Bench:
95x10
135x6
185x4
205x8
205x6
205x4

Incline DB Press:
35'sx10
45'sx8
45'sx7
45'sx6

Dips:
BWx3x10

DB Shoulder Press:
30'sx10
30'sx7
40'sx8
40'sx7
40'sx6

DB Side Raises
10'sx10
12'sx8
12'sx6
12'sx10

Cardio:
Punching bags (jabs and crosses for 2 mins), then hopped on a rolled up mat and did 3 circuits of "ground and pound punches" about 20 punches each arm and then followed up by 3 circuits of 10 elbows each arm. I think im going to do this everyday i lift.

sup cuz, what kind of break are you taking between each set??? and between
each routine??? i was going to try this out after watching there video work out
THanks

[mk53220]

I take maybe a 45sec break on the warm up sets but during the heavy sets its a min-min and a half.

[TheBigRigatoni]

I take maybe a 45sec break on the warm up sets but during the heavy sets its a min-min and a half.

how many sets are your warm up???? i seen the video on how they start with 3 sets first week, then 4 sets next week, then 5, then six..etc... of each routine...then i see your dropping your reps which makes sense during increase in weight.. sorry about the questions...but looking to start next week. also how is the vasocharge...i was taking the vasoxplode, not bad then switched up..i use the xtend all the time, great recovery drink...great log

[mk53220]

I usally just do the warm up before the major moving exercise like ex. Bench press, deads etc... I do 3 sets of warm ups. By then im usually warmed up. Thanks for the support on the log. I havent got my Vasocharge or xtend yet, but got the Dialene 4 and I just got that Naicine Flush scarred the hell out of me but read up on it and its acually good. So I hope Vasocharge and Xtend work just as well. Any more questions shoot my way.

[TheBigRigatoni]

I usally just do the warm up before the major moving exercise like ex. Bench press, deads etc... I do 3 sets of warm ups. By then im usually warmed up. Thanks for the support on the log. I havent got my Vasocharge or xtend yet, but got the Dialene 4 and I just got that Naicine Flush scarred the hell out of me but read up on it and its acually good. So I hope Vasocharge and Xtend work just as well. Any more questions shoot my way.

thanks, i will try this out couple of weeks...im on my off cycle of my supps...so kinda draggin a little bit at the gym. I did the Dialene 4, gave me bad heartburn because of the Cayenne Pepper gave it to somebody in the gym....if you keep getting flush with Dialene, take a baby aspirin before you take supps....that will offset the flushing...just for like week then you won't have an issue...body will adjust..i work in a pharmacy and i was taking niacin to lower my triglycerides.......so just from my point of view, i did the VasoXplode (not bad) then switch to NO-Xplode (did nothing) then did WhiteFlood (awesome pumps love it) SuperPump (now that rocks, but after second day, major ****s) Now doing FastTwitch, but not till next month....So from my opinion, WhiteFlood/GreenMag stack is the best

[mk53220]

Squats:
185x10
205x6
225x4
225x6
245x5
245x5
255x5
265x5

Leg Extensions:
70x8
80x6
90x5
90x5
100x5

Stiff Leg Dumbell Deadlifts:
45x8
50x6
55x5
60x5
65x5

Leg Curls:
60x8
70x6
70x6
80x5
90x5

Cardio: None. They were hosting some damn classs where the bag is. Pissed me off. I didnt wanna run on leg day.

Supps:
Got my xtend and Vasocharge in. Hard to really tell how the Xtend works but had 4 scoops. We'll see tomorrow morning. Vasocharge came hard as a rock but I broke it up and it disolves in water anyways. Mixes and tastes great. Hope it works great. I pumped out full 5 rep sets at the end. Not sure if thats due to the products or my mind.

Took Dialene 4 in the morning and after lunch, I had no Nacin Flush, no jitters, just a little iching. Hope the stuff is still working. Also should I take it in the morning if im just gonna be standing around at work? Or should I save it for my cardio days?? Thanks.

[mk53220]

Hey guys I need a little help I need to get my cardio up. I usally just hit the Heavy Bag but I want to make my saturday and or Wedsday a cardio day. I was thinking of doing this.

3 min jog warm up,
1 sprint
20 pushups
20 crunches
10 plate lifts
repeat?

What do you guys think of this if you see something wrong please inform me on what to do. Im looking to increase my body fat droping. I need to do something here is my diet.

Meal 1:
4 egg whites
sprinkle salt and pepper
3 knives full of PB

Meal 2:
6oz Chicken breast or 6oz tenderloin steak (seasoned) on Foreman
1 bowl of Brocolli
Sprinkle of Asiago cheese and salt

Meal 3:
Protein Shake
Handfull of lightly salted almonds

Workout:

Meal 4:
Protein Shake

Meal 5:
Same as Meal 2

Meal 6:
3 Knives full of PB
Handfull of lightly salted Almonds

Please any recommendations.....

[Beast]

Hey guys I need a little help I need to get my cardio up. I usally just hit the Heavy Bag but I want to make my saturday and or Wedsday a cardio day. I was thinking of doing this.

3 min jog warm up,
1 sprint
20 pushups
20 crunches
10 plate lifts
repeat?

What do you guys think of this if you see something wrong please inform me on what to do. Im looking to increase my body fat droping. I need to do something here is my diet.

Meal 1:
4 egg whites
sprinkle salt and pepper
3 knives full of PB

Meal 2:
6oz Chicken breast or 6oz tenderloin steak (seasoned) on Foreman
1 bowl of Brocolli
Sprinkle of Asiago cheese and salt

Meal 3:
Protein Shake
Handfull of lightly salted almonds

Workout:

Meal 4:
Protein Shake

Meal 5:
Same as Meal 2

Meal 6:
3 Knives full of PB
Handfull of lightly salted Almonds

Please any recommendations.....

That cardio setup would be fine.

If you are looking to gain strength and lose what I would look into the CHA diet http://www.scivationbooks.com/chadiet.htm

And be sure to measure your fats!

[Scivation]

That cardio setup would be fine.

If you are looking to gain strength and lose what I would look into the CHA diet http://www.scivationbooks.com/chadiet.htm

And be sure to measure your fats!

I agree.

He will lose fat much more efficiently, gain muscle and feel fuller on the CHA Diet.

Once you go CHA, you never go back.

[mk53220]

Close grip Bench:
115x8
135x6
145x5
145x5
155x5

Skull Crushers:
65x8
75x6
75x5
85x5
95x5

DB Hammer Incline Curls:
25x8
30x6
35x5
35x5
35x5

Cable Curls:
80x10
90x8
100x6x2
110x5

Cardio: Just now doing cardio days see above.

Supps. Legs dont hurt at all from yesterday. Gotta be the Xtend.