Lando33's Hunger For More Log - With Help From Team Scivation

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  1. Meals:

    Monday 8/20

    Meal 1:
    8 egg whites
    1 whole egg
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA


  2. On tap for 2nite's training:

    Quads, Hams and Calves! Yeah man!
    •   
       


  3. Wednesday 8/22

    Meals:

    Meal 1:
    8 egg whites
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    6 oz Chicken Breast
    1 cup green beans
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA

  4. Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Squats:
    Warm-up set Barx15
    1 225x15
    2 275x12
    3 315x9
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Seated Leg Extensions:
    1 130x15
    2 140x12
    3 150x8

    Hams -
    Lying Leg Curls (legs close together):
    1 90x20
    2 110x15
    3 120x12
    Barbell Stiff Legged Deadlift:
    1 135x15
    2 205x12
    3 225x10

    Calves:
    Toes Raises on Leg Press
    supersetted with Standing Calf Raises (bodyweight)

    Seated Calf Rasies


    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: Great leg workout. I was on the fence about training tonight but I reached down deep and dragged my overworked a$$ to the gym and boy was it worth it! Some of the best workouts are the ones where you just make it to the gym. I just have to remember that all i have to do is drag myself through the door, once I get there - I flip the switch and go all out!

  5. Monday 9/17

    Meals:

    Meal 1:
    2 Scoops 100% Whey
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    3 oz Chicken Breast
    3 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA
    •   
       


  6. Today's morning workout:

    I opted for a nice morning workout at our brand new fitness facility at work. I brought along my shaker filled with 1 scoop of Primal EAA and 6 scoops of Xtend. I ended up getting in a good workout and I intend of keeping some sort of morning routine in my workout schedule, even if it consists of light cardio and minor bodyparts like abs and forearms.

    Shoulders:

    Seated Dumbell Press w/ standing cable press
    Warm-up - 45lb per sidex12 w/30lb per side
    1 60lb per sidex12 w/30lb per side
    2 70lb per sidex10 w/40lb per side
    3 75lb per sidex10 w/50lb per side

    Cable Side Lateral w/Barbell Upright Rows
    1 20x15 w/65x12
    2 30x12 w/70x12
    3 30x12 wx75x10

    Reverse Peck Deck Flyes:
    1 80x15
    2 100x12
    3 110x12



    Notes:Great morning workout. Not the hardest or heaviest I will go but it was a nice workout none the less.

  7. Last night's workout (9/20/07)

    Back and Biceps

    Back:

    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x10
    315x10
    365x6
    375x3
    Pull-ups
    BWx10
    BW+25x8
    BW+35x6
    T-Bar Rows
    90x10
    135x8
    160x6
    Dumbell Rows
    90x10
    100x8
    110x8
    Seated Close Grip Rows
    130x12
    150x10
    170x8

    Biceps:
    Standing One-Arm Dumbell Curls
    30x12
    35x12
    40x8
    Seated Preacher Curl
    Bar+40x10
    Bar+50x10
    Bar+60x6
    Standing Barbell Curls w/straight bar
    65x12
    75x10
    85x8

    Notes: All in all it was an awesome workout. On the 3rd set of deadlifts, I hit the zone. I have no doubts it was the combo of good nutrition and that extra 1/2 a scoop of Primal NO2 I took before my workout. That stuff gets me so amped and the back pumps I had last night were out of control.

  8. Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Squats:
    Warm-up set 135x15
    1 225x15
    2 315x12
    3 365x7
    Front Squats
    1 135x15
    2 155x12
    3 185x10
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Seated Leg Extensions:
    1 80x15
    2 90x12
    3 100x8

    Hams -
    Lying Leg Curls (legs close together):
    1 90x20
    2 110x15
    3 120x12
    Standing Leg Curl Machine:
    1 40x15
    2 50x12
    3 60x10

    Calves:
    Angled Calf Raise Machine
    Seated Calf Rasies


    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: What a pump! It was one of those special days in the gym where everything feels just a bit lighter than it normally does. It was the obvious combo of good supplimentation, good nutrition and good rest.

  9. This morning's training:

    I opted to move today's training due to a commitment I made during my normal time that I set aside to train after work. It is a very easy adjustment for me to train in the mornnig before work. Just a little Dialene 4 and I am ready to go!

    Shoulders, Traps & Abs

    Shoulders:
    Standing Barbell Clean & Press:
    Warm-up set Barx15
    1 95x12
    2 105x10
    3 135x6
    Seated Dumbell Arnold Press
    1 50x12
    2 60x10
    3 70x8
    Standing Dumbell Lateral Raises:
    1 30x15
    2 35x12
    3 40x8
    Reverse Peck Deck Flyes:
    1 60x15
    2 75x12
    3 80x8

    Traps:
    Rear Shrugs on Smith Machine
    225x15
    315x10
    365x8
    Standing Dumbell Shrugs
    115 per sidex10
    125 per sidex8
    135 per sidex8

    Abs:
    Hanging Leg Raises
    Swiss Ball Crunches

  10. Today's morning workout 9/26

    Back:

    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x10
    315x10
    315x10
    Wide Grip Pull-ups
    BWx15
    BWx10
    BWx10
    Barbell Underhanded Rows
    135x12
    150x10
    170x10
    Machine Rows (outside grip)
    90x10
    120x8
    140x8
    Lat Pulldown Machine
    130x12
    150x10
    170x8

    Cardio - 20 minutes low impact cardio on the treadmill

    I lifted at the fitness facility at work today, so i worked with what was there and got a pretty good workout out of it.

    Dialene 4 has been the perfect partner in my morning workouts. I have used so many stims that just hit you hard in the morning, especially when taken on an empty stomach. The slow-release of Dialne 4 has been a really welcome edition to my current suppliment regemine
    __________________

  11. 9/28/07

    Set Weight x Reps
    Chest:
    Incline Bench - Smith Machine
    Warm-up 135x15
    1 225x10
    2 255x8
    3 275x6
    Flat Bench Dumbell
    1 90x15
    2 110x8
    3 120x6
    Decline Dumbell Press
    1 70x12
    2 80x10
    3 90x6
    Flat Bench Dumbell Flyes
    1 35x12
    2 40x10
    3 40x10

    Biceps:
    Standing Barbell Curls
    1 65x15
    2 85x10
    3 90x8
    Standing Preacher One-Arm Preacher Curls
    1 30x12
    2 35x10
    3 40x8
    Standing straight-bar Cable Curls
    1 60x12
    2 70x10
    3 80x8

    Triceps:
    Flat Bench Close Grib Bench Press
    1 135x12
    2 145x10
    3 155x8
    Camered Bar Cable Pressdown
    1 70x14
    2 80x10
    3 90x8
    Bent Over Dumbell Kickbacks
    1 30x12
    2 30x10
    3 30x10

  12. October 1

    AM - Cardio and Abs

    Cardio - 30 Minutes on a 3 incline on a treadmill

    On-tap for 2nite: Shoulders, Traps & Forearms

  13. Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Squats:
    Warm-up set 135x15
    1 225x15
    2 315x12
    3 370x7
    Front Squats
    1 135x15
    2 155x12
    3 185x10
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Seated Leg Extensions:
    1 80x15
    2 100x12
    3 120x8

    Hams -
    Barbell Stiff Legged Deadlifts
    1 145x15
    2 195x12
    3 215x8
    Lying Leg Curls (legs close together):
    1 90x20
    2 110x15
    3 120x12


    Calves:
    Leg Press Calf Raises
    Seated Calf Rasies

  14. spreading the gospel where it's aready been spread!!!

    --------------------------------------------------------------------------------

    So I was in the gym last night for another glorious leg day and I happened to run into a friend of mine from one of my old gyms. He was a cool guy and over time we had just lost touch. So we started BSing in between sets. We chatted about the old gym, other gyms and the fact that the Powerhouse gym in the area that he attended normally had been shut down by the cops due to Steroid distribtion, that's the reason he had come to my gym.

    In the middle of our conversation he spotted my shaker cup (which was filled to the brim with Grape Xtend and Primal EAA) and we got to talking about suppliments. I then quickly mentioned about Xtend and some other Scivation supps. To my surprise, not only had he heard about Xtend but he said he loves Xtend and is already on his 4th tub of Lemonade!!!

    At the end of my sets, I slipped him a copy of the Cut Diet - Volume 2 book b/c he was telling me that he would like to tighten up his diet and drop a few lbs.

    It was really good to see that the news is out there and Xtend is creeping into places that you would not expect it to be!

  15. PM Workout - 10/3

    Back:

    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x12
    315x10
    365x4
    Seated Hammer Strength Machine - inside grip
    90 per sidex12
    135 per sidex10
    180 per side x8
    225 per sidex4
    Machine Rows (outside grip)
    90x10
    120x8
    140x8
    Lat Pulldown Machine
    90 per sidex12
    135 per sidex10
    180 per side x8
    Dumbell Rows
    95x12
    105x10
    115x8
    Lat Pulldowns
    130x12
    150x10
    170x8

    Biceps - TRI SET
    Standing Barbell Curlx10
    Seated Hi-curl Bicep Machinex10
    Seated Preacher Machinex10

    Hammer curls x 3 sets

    Cardio - 20 minutes low impact cardio on the treadmill

    Wow, what a freakin workout! The back workout by itself was great but the bicep tri-sets were off the hook. What a freakin pump from those! Highly reccomended!

    I took Thursday, 10/4 off completely. No cardio, no lifting. It's good to have one of these days every once in a while. As long as keep my diet in check, which i did, there is no reason to really sweat it and I am back with a vengence today and psyched to hit Chest and Triceps later on 2nite!

  16. PM Workout - 10/3

    Back:

    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x12
    315x10
    365x4
    Seated Hammer Strength Machine - inside grip
    90 per sidex12
    135 per sidex10
    180 per side x8
    225 per sidex4
    Machine Rows (outside grip)
    90x10
    120x8
    140x8
    Lat Pulldown Machine
    90 per sidex12
    135 per sidex10
    180 per side x8
    Dumbell Rows
    95x12
    105x10
    115x8
    Lat Pulldowns
    130x12
    150x10
    170x8

    Biceps - TRI SET
    Standing Barbell Curlx10
    Seated Hi-curl Bicep Machinex10
    Seated Preacher Machinex10

    Hammer curls x 3 sets

    Cardio - 20 minutes low impact cardio on the treadmill

    Wow, what a freakin workout! The back workout by itself was great but the bicep tri-sets were off the hook. What a freakin pump from those! Highly reccomended!

    I took Thursday, 10/4 off completely. No cardio, no lifting. It's good to have one of these days every once in a while. As long as keep my diet in check, which i did, there is no reason to really sweat it and I am back with a vengence today and psyched to hit Chest and Triceps later on 2nite!

  17. Workout - 10/5

    AM - 25 Minutes Low impact cardio on treadmill and light ab work
    PM - Chest and Triceps
    Chest
    Flat Bench Barbell
    135 - warm-upx15
    225x12
    275x10
    315x6
    Incline Dumbell Press
    90x12
    100x8
    100x8
    75x12
    Incline Dumbell Flyes
    30x12
    35x10
    35x10
    Cable Crossovers
    40x15
    50x12
    60x10 w/2 second hold at peak contraction
    Weighted Dips
    BW+25x15
    BW+45x12
    BW+45x12

    Triceps
    Rope Pressdown
    55x12
    65x10
    70x6
    Seated Dumbell Overhead Press
    65x15
    75x12
    85x10
    V-Bar Pressdown
    65x12
    75x10
    85x8 drop set to 50x10

    Another awesome workout. I was able to get to the gym a little earlier than normal today, but that didn't throw me off one bit. It wasn't too crowded around the gym so I really didn't have to opportunity to be spotted when I need it, so I aired a little on the conservative side, especially with the bench exercisies.

  18. 10/7 - OFF
    10/8 - Quads, Hams & Calves:

    Quads, Hams & Calves

    Set# Lbs x Reps

    Quads:
    Seated Leg Extensions:
    1 80x15
    2 100x12
    3 120x8
    Barbell Squats:
    1 225x15
    2 315x12
    3 365x10
    Front Squats
    1 135x15
    2 155x12
    3 185x10
    Leg Press supersetted with Smith Machine Front Squats
    1 6 plates per sidex20 w/135x10
    2 7 plates per sidex15 w/135x10
    3 8 plates per sidex12 w/135x10

    Hams -
    Seated Leg Curls
    1 80x15
    2 x12
    3 215x8
    Lying Leg Curls:
    1 90x20
    2 110x15
    3 120x12


    Calves:
    Leg Press Calf Raises
    Standing Calf Rasies on Smith Machine

    10/9

    Today is the first day of my tri-phase training program. On tap for this evening's workout is Chest and Shoulders. I can't wait to begin this specialized program and really take advantage of this in order to help grow and make those weak points a little less weaker!

    The suppliments I am using will not change much. I will keep using what I have been using in addition to keeping the same suppliment schedule. I am currently using the following suppliments:

    Scivation Xtend - old school grape baby!
    Primaforce Beta Alanine
    Primaforce Glutamine
    Primaforce Primal NO2
    Scivation Primal EAA
    Multi-vitamin
    Scivation Sesamin
    Scivation Anagen
    Scivation Fenotest
    Scivation Dialene 4 - before morning cardio ONLY
    Whey Proten Powder

    I will post diet info shortly!

  19. Triphase Traning - Day 1 - 10/9

    Chest and Shoulders:
    Chest:
    Flat Bench Barbell Press
    warm-up 135x15
    1 225x10
    2 275x8
    3 315x6
    Incline Dumbell Press
    1 90x10
    2 100x8
    3 110x6
    Dips on paralell bars
    1 BW+45x10
    2 BW+90x8
    3 BW+90x8

    Shoulders:
    Seated Dumbell Press
    1 70x10
    2 80x8
    3 85x6
    Dumbell Lateral Raise
    1 35x10
    2 40x8
    3 40x8

    This was a great first day of the Tri-Phase plan. It seemed like a really good start to a very well thought out program. It was a very quick day compared to my other workouts but it was only 3 sets per exercise and that will change next week when I step it up to 4 sets.

  20. 10/10 - tri phase day 2

    Back and Traps
    Back:
    Rack Deadlifts
    warmup 135x12
    1 315x10
    2 405x8
    3 415x6
    Wide-Grip Pull-ups
    1 BW+25x10
    2 BW+35x10
    3 BW+45x6
    Barbell Bent-Over Rows
    1 145x10
    2 185x8
    3 225x6

    Traps
    Wide-Grip Barbell Shrugs
    1 315x10
    2 315x8
    3 365x6
    Dumbell Shrugs
    1 120x10
    2 130x10
    3 135x10

    Another great workout. I had really good intensity from start to finish and I am really loving the tri-phase program and I am only 2 days in!

    Meals - 10/10

    With Morning Cardio -
    6 scoops Xtend
    1 scoop Primal EAA
    1 scoop Beta Alanine

    Meal 1 -
    2 scoops whey Protein
    3/4 cup Oats
    12 Almonds

    Meal 2 -
    2 scoops whey Protein
    1/2 cup Oats
    12 Almonds

    Meal 3 -
    6 oz Grilled Chicken Breast
    1 cup Broccoli
    12 Almonds

    Preworkout -
    2 scoops Primaforce NO2

    During Workout -
    6 scoops Xtend
    1 scoop Primal EAA
    1 scoop Beta Alanine

    Afterworkout (Meal 4 tecnically)
    6 oz Grilled Chicken Breast
    1 cup Broccoli
    12 Almonds

    Meal 5 -
    2 scoops whey Protein
    2 cups of Skim Milk
    12 Almonds

    10/11 -

    Morning Cardio - 37 minutes of Low Impact Cardio on Treadmill

    Abs:
    Hanging Leg Raises 3 sets
    Cable Crunches 3 sets
    Decline Sit-ups 3 sets

  21. 10/12/07

    PM workout: Quads and Hams - Tri-phase style

    Quads & Hams :
    Barbell Squat
    warm-up: 135x15
    1 315x10
    2 365x8
    3 385x6
    Stiff Legged Deadlift
    1 185x10
    2 205x8
    3 215x6
    Leg Extentions
    1 90x10
    2 110x8
    3 120x6
    Lying Leg Curls
    1 90x10
    2 110x8
    3 120x8

    Mid-day Workout - 10/13

    Arms & Calves

    Biceps and Triceps:
    Standing Barbell Curls
    1 95x10
    2 105x8
    3 115x6
    Close Grip Flat Bench Barbell Presses
    1 145x10
    2 185x8
    3 205x6
    Seated Dumbell Curl
    1 35x10
    2 35x8
    3 40x6
    Incline Skull Crushers
    1 35per sidex10
    2 45per sidex8
    3 55per sidex6
    Standing EZ-bar cable curl
    1 80x10
    2 100x8
    3 120x6
    V-Bar Pressdown
    1 85x10
    2 105x8
    3 105x6

    Calves
    Standing Calf Raise on Smith Machine x 3 sets
    Seated Calf Raise x 3 sets

    Notes: I am really happy with the strength I am gaining so far. The first week of the tri-phase program is in the book and it couldn't have gone better. Now it is time to attack those extra sets that will be added this week according to the protocals of the Tri-phase program. Here we go!

    Morning Cardio 10/15/07

    AM
    Low Impact Cardio - 30 minutes on treadmill w/no incline

    Abs:
    Hanging Leg Raises
    Swiss Ball Crunches
    V-crunches

    On tap for 2nite:
    Tri-phase Quads and Hams!

  22. Tri-phase week #2

    PM workout: Quads, Hams & Calves (what can I say? Calves weren't on teh original agenda but I was feelin it!)
    - Tri-phase style

    Quads & Hams :
    Barbell Squat
    warm-up: 135x15
    1 225x10
    2 315x8
    3 385x6
    4 405x6 (including 2 forced reps) - YEAH BUDDY!!!
    Stiff Legged Deadlift
    1 135x10
    2 155x8
    3 185x6
    4 185x6
    Leg Press
    1 4 plates per sidex20
    2 6 plates per sidex15
    3 8 plates per sidex10
    4 10 plates per sidex10
    Leg Extentions
    1 90x10
    2 110x8
    3 120x6
    4 120x6
    Lying Leg Curls
    1 90x10
    2 110x8
    3 120x8
    4 130x6

    Calves:
    Standing Calf Raise x 4 sets
    Seated Calf Raise x 4 sets

    Notes: What a great workout. I haven't messed around with 4 plates on the barbell Squat in quite a while but I had my spotter and I felt good today. It was just one of those days that came without any warning. There was no indication that I was feeling strong today, that was until I stepped under the Barbell and went to work. All was good once my knees got nice and warmed and then it all came together from there!

    Tommorow will bring some challenge nutrition-wise because I have to attend an all day seminar for work but I'm sure I will find a way to make it work. Even if i have to excuse myself in order to indulge in my chicken and green beans outside of the meeting, i'll make it happen!

    On tap for tomorrow:

    Chest and Shoulders - Triphase style!

    Triphase Traning - 10/16

    Chest and Shoulders:
    Chest:
    Flat Bench Barbell Press
    warm-up 135x15
    1 225x10
    2 275x8
    3 275x8
    4 295x6
    Incline Dumbell Press
    1 90x10
    2 100x8
    3 100x8
    4 110x6
    Dips on paralell bars
    1 BW+25x10
    2 BW+45x8
    3 BW+45x8
    4 BW+50x6

    Shoulders:
    Seated Military Press
    1 110x10
    2 135x8
    3 155x6
    4 155x6
    Dumbell Lateral Raise
    1 35x10
    2 35x10
    3 40x8
    4 40x8

    Meals on 10/16

    Meal 1 -
    2 scoops whey Protein
    3/4 cup Oats
    12 Almonds

    Meal 2 -
    2 scoops whey Protein
    1/2 cup Oats
    12 Almonds

    Meal 3 -
    6 oz Grilled Chicken Breast
    1 cup Broccoli
    12 Almonds

    Preworkout -
    2 scoops Primaforce NO2

    During Workout -
    6 scoops Xtend
    1 scoop Primal EAA
    1 scoop Beta Alanine

    Afterworkout (Meal 4 tecnically)
    6 oz Grilled Chicken Breast
    1 cup Broccoli
    12 Almonds

    Meal 5 -
    2 scoops whey Protein
    2 cups of Skim Milk
    12 Almonds

    10/18 - tri phase week 2

    Back and Traps

    Back:
    Rack Deadlifts
    warmup 135x12
    1 275x10
    2 315x8
    3 365x6
    4 415x6
    Rack Pull-ups
    1 BW+50x10
    2 BW+70x10
    3 BW+80x6
    4 BW+90x6
    Barbell Bent-Over Rows
    1 145x10
    2 185x8
    3 225x6
    4 225x6

    Traps
    Behind The Back Barbell Shrugs
    1 315x10
    2 315x8
    3 365x6
    4 405x6
    Dumbell Shrugs
    1 120x10
    2 130x10
    3 135x10
    4 135x8

    What a GREAT back and Traps workout. At Sporto's reccomendation, I switched out my normal Wide Grip Pull-ups with Rack Pulls. I hasn't done these in a while and I had forgotten how MONEY these are. I was thinking about keeping these in my routine for at least a couple more weeks. By the time I was done with my 4 sets of Rack Deadlifts to start out the day, my lower back was pumped like nobody's business! Great stuff. I can't wait until next week, where the workouts will stay the same but I will add a 5th set to every single exercise.

    10/19 -
    AM Cardio - 33 Minutes on Treadmill

    On Tap for 2nite: Biceps and Triceps

    Triphase Workout - 10/22 - Week #2

    Arms

    Biceps and Triceps:
    Standing Barbell Curls
    1 95x10
    2 105x8
    3 115x6
    4 115x6
    Close Grip Flat Bench Barbell Presses
    1 145x10
    2 185x8
    3 205x6
    4 205x6
    Standing Preacher Bench - Barbell
    1 25per sidex10
    2 30per sidex8
    3 30per sidex8
    4 35per sidex6
    Flat Bench Skull Crushers
    1 35per sidex10
    2 45per sidex8
    3 55per sidex6
    4 55per sidex6
    Seated Alternate Dumbell Curl
    1 30x10
    2 35x8
    3 40x6
    4 40x6
    V-Bar Pressdown
    1 85x10
    2 105x8
    3 105x6
    4 110x6


    Well, that is a wrap on tri-phase week #2. This is where the real fun is going to begin! Week #3 will keep the same number of exercises and generally the same number of reps but the number of sets per exercise increases from 4 to 5. This should provide for both a nice challence in addition to some great stimulation for my muscles.

    10/20 - OFF
    10/21 - OFF
    10/22 - Morning Cardio - 33 Minutes on Treadmill
    - Along with Ab work - Haning Leg Raises, Weighted Rope Crunches and Swiss Ball Crunches

    On tap for 2nite: Quads and Hams

  23. Triphase Workout - 10/22 - Week #2

    Arms

    Biceps and Triceps:
    Standing Barbell Curls
    1 95x10
    2 105x8
    3 115x6
    4 115x6
    Close Grip Flat Bench Barbell Presses
    1 145x10
    2 185x8
    3 205x6
    4 205x6
    Standing Preacher Bench - Barbell
    1 25per sidex10
    2 30per sidex8
    3 30per sidex8
    4 35per sidex6
    Flat Bench Skull Crushers
    1 35per sidex10
    2 45per sidex8
    3 55per sidex6
    4 55per sidex6
    Seated Alternate Dumbell Curl
    1 30x10
    2 35x8
    3 40x6
    4 40x6
    V-Bar Pressdown
    1 85x10
    2 105x8
    3 105x6
    4 110x6


    Well, that is a wrap on tri-phase week #2. This is where the real fun is going to begin! Week #3 will keep the same number of exercises and generally the same number of reps but the number of sets per exercise increases from 4 to 5. This should provide for both a nice challence in addition to some great stimulation for my muscles.

    10/20 - OFF
    10/21 - OFF
    10/22 - Morning Cardio - 33 Minutes on Treadmill
    - Along with Ab work - Haning Leg Raises, Weighted Rope Crunches and Swiss Ball Crunches

    On tap for 2nite: Quads and Hams

    10/23/07 Tri-phase week #3

    PM workout: Quads, Hams - Tri-phase style

    Quads & Hams :
    Barbell Squat
    warm-up: 135x15
    1 225x10
    2 275x10
    3 315x10
    4 365x6
    5 405x6 (including 2 forced reps) drop set to 225x10 - not in the program but I fell to the peer pressure of my spotter!!!
    Stiff Legged Deadlift
    1 135x10
    2 155x8
    3 185x6
    4 185x6
    5 195x6
    Leg Press
    1 4 plates per sidex20
    2 6 plates per sidex15
    3 8 plates per sidex10
    4 10 plates per sidex10
    5 11 plates per sidex8
    Leg Extentions
    1 90x10
    2 110x8
    3 120x6
    4 120x6
    5 130x6
    Lying Leg Curls
    1 90x10
    2 110x8
    3 120x8
    4 130x6
    5 130x6

    Notes: It's days like these that I wish my gym wasn't down 3 flights of stairs. The trip up those stairs on a leg day like this is like climbing Mt. Everest. Another great tri-phase workout today. The addition of the 5th set tacked on a little extra time in the end but it was well worth it. I definitly milked those 90 seconds in between sets. I used every last second to recover, regroup and get my mind focused for another intense set.

    It was really great to run into a really good friend of mine at the gym last night. His name is Alex but like everyone at the gym, I have a nickname for him. His is Diese On Top (D.O.T.). He has a massive upper body but weak ass legs. My training sessions with him are always rediculiously intense. The way we feed off each other's energy is just insane. I hadn't seen him in a while and he joined me for a couple sets of legs and for the ones he didn't join me in, he shouted me out from the other side of the gym just to piss me off in the middle of my sets. Great Stuff!


    10/23/07

    AM Cardio - 33 Minutes on the Treadmill

    Followed by Calves - Leg Press Toe Raises x 5 sets and Dumbell One Legged Calf Raises x 5 sets

    On Tap for 2nite: Chest and Shoulders - Tri-phase Style!!!

    Triphase Traning - 10/24

    Chest and Shoulders:
    Chest:
    Flat Bench Barbell Press
    warm-up 135x15
    1 225x10
    2 275x8
    3 275x8
    4 295x6
    5 315x6
    Incline Barbell Smith Machine Press
    1 135x10
    2 185x8
    3 185x8
    4 195x6
    5 195x6
    Dips on paralell bars
    1 BWx10
    2 BW+25x10
    3 BW+35x8
    4 BW+45x8
    5 BW+45x6

    Shoulders:
    Seated Dumbell Press
    1 45x10
    2 55x8
    3 60x8
    4 65x6
    5 65x6
    Dumbell Lateral Raise
    1 30x10
    2 30x10
    3 35x8
    4 35x8
    5 40x8

    Notes: Freakin killer workout. I have developed an absolute HATE for Chest and Shoulders and that's the best part! Not only are my shoulders fried by the time I hit them, at the end of the workout they are completly toasted to the point of not wanting to raise my arms or carry my gym bag out of the gym. Thank g-d for the shoulder strap on my bag. This will be the last week of this combo as the Tri-Phase training goes into the Second Phase of workouts next week.

    10/24 -

    AM Cardio - 33 Minutes on Treadmill. Just for fun I threw in 5 1-minute sprints just to make things interesting. I was very happy with my stamina on these, even though you could wring about a gallon of sweat out of my t-shirt by the time my cardio session was over. I sipped on my usual 6 scoops of Xtend during my treadmil work.

  24. 10/23/07 Tri-phase week #3

    PM workout: Quads, Hams - Tri-phase style

    Quads & Hams :
    Barbell Squat
    warm-up: 135x15
    1 225x10
    2 275x10
    3 315x10
    4 365x6
    5 405x6 (including 2 forced reps) drop set to 225x10 - not in the program but I fell to the peer pressure of my spotter!!!
    Stiff Legged Deadlift
    1 135x10
    2 155x8
    3 185x6
    4 185x6
    5 195x6
    Leg Press
    1 4 plates per sidex20
    2 6 plates per sidex15
    3 8 plates per sidex10
    4 10 plates per sidex10
    5 11 plates per sidex8
    Leg Extentions
    1 90x10
    2 110x8
    3 120x6
    4 120x6
    5 130x6
    Lying Leg Curls
    1 90x10
    2 110x8
    3 120x8
    4 130x6
    5 130x6

    Notes: It's days like these that I wish my gym wasn't down 3 flights of stairs. The trip up those stairs on a leg day like this is like climbing Mt. Everest. Another great tri-phase workout today. The addition of the 5th set tacked on a little extra time in the end but it was well worth it. I definitly milked those 90 seconds in between sets. I used every last second to recover, regroup and get my mind focused for another intense set.

    It was really great to run into a really good friend of mine at the gym last night. His name is Alex but like everyone at the gym, I have a nickname for him. His is Diese On Top (D.O.T.). He has a massive upper body but weak ass legs. My training sessions with him are always rediculiously intense. The way we feed off each other's energy is just insane. I hadn't seen him in a while and he joined me for a couple sets of legs and for the ones he didn't join me in, he shouted me out from the other side of the gym just to piss me off in the middle of my sets. Great Stuff!

    10/23/07

    AM Cardio - 33 Minutes on the Treadmill

    Followed by Calves - Leg Press Toe Raises x 5 sets and Dumbell One Legged Calf Raises x 5 sets

    On Tap for 2nite: Chest and Shoulders - Tri-phase Style!!!

    Triphase Traning - 10/24

    Chest and Shoulders:
    Chest:
    Flat Bench Barbell Press
    warm-up 135x15
    1 225x10
    2 275x8
    3 275x8
    4 295x6
    5 315x6
    Incline Barbell Smith Machine Press
    1 135x10
    2 185x8
    3 185x8
    4 195x6
    5 195x6
    Dips on paralell bars
    1 BWx10
    2 BW+25x10
    3 BW+35x8
    4 BW+45x8
    5 BW+45x6

    Shoulders:
    Seated Dumbell Press
    1 45x10
    2 55x8
    3 60x8
    4 65x6
    5 65x6
    Dumbell Lateral Raise
    1 30x10
    2 30x10
    3 35x8
    4 35x8
    5 40x8

    Notes: Freakin killer workout. I have developed an absolute HATE for Chest and Shoulders and that's the best part! Not only are my shoulders fried by the time I hit them, at the end of the workout they are completly toasted to the point of not wanting to raise my arms or carry my gym bag out of the gym. Thank g-d for the shoulder strap on my bag. This will be the last week of this combo as the Tri-Phase training goes into the Second Phase of workouts next week.

    10/24 -

    AM Cardio - 33 Minutes on Treadmill. Just for fun I threw in 5 1-minute sprints just to make things interesting. I was very happy with my stamina on these, even though you could wring about a gallon of sweat out of my t-shirt by the time my cardio session was over. I sipped on my usual 6 scoops of Xtend during my treadmil work.

    10/24 PM Workout - OFF

    10/25 AM Cardio - 38 Minutes on Treadmill

    Followed by some basic Rotator Cuff Exercises - my left Rotator Cuff has been giving me some problems as of late. About a year ago I hurt my right rotator cuff. I didn't take any time off but I definitly babied it. It was during that time I did some research on some basic exercises to help strengthen the joint so I am going back to those now before it gets any more agrivated than it already is.

    On Tap for 2nite: Back and Traps - Yeah Buddy!


    Tri Phase Training - 10/25

    Back:
    Rack Deadlifts
    warmup 135x12
    1 225x10
    2 275x10
    3 315x10
    4 365x8
    5 385x8
    Wide Grip Pull-ups
    1 BWx10
    2 BWx10
    3 BWx10
    4 BWx10
    5 BWx10
    Barbell Bent-Over Rows
    1 145x10
    2 185x8
    3 205x8
    4 225x6
    5 225x6

    Traps
    Barbell Shrugs
    1 225x10
    2 315x8
    3 365x6
    4 405x6
    5 405x6
    Behind The Back Barbell Shrugs
    1 225x10
    2 315x8
    3 365x6
    4 405x6
    5 455x6

    Well this was the last back and traps workout during the Tri-phase program. What a freakin workout! Rack deads have become a new favorite for me but I think when I switch back to doing deads again, I am going back to deads from the floor. I just like the full motion of the lift and I fell that I get a better stretch from them as well.

    10/26 - AM Cardio - 37 Minutes on Treadmill

    On Tap for 2nite: Arms - Triphase Style

    Triphase Workout - 10/26 - Week #3

    Arms

    Biceps and Triceps:
    Standing Barbell Curls
    *warm-up set*
    1 85x10
    2 95x8
    3 105x8
    4 115x6
    5 115x6
    Close Grip Flat Bench Barbell Presses
    1 145x10
    2 185x8
    3 205x8
    4 215x6
    5 225x6
    Standing Preacher Bench - EZ-Bar
    1 25per sidex10
    2 30per sidex8
    3 30per sidex8
    4 35per sidex6
    5 35per sidex6
    Flat Bench Skull Crushers
    1 35per sidex10
    2 45per sidex8
    3 50per sidex8
    4 55per sidex6
    5 55persidex6
    Standing High Cable Curl
    1 50x10
    2 60x8
    3 60x8
    4 70x6
    5 70x6
    V-Bar Pressdown
    1 85x10
    2 95x8
    3 100x8
    4 105x6
    5 110x6

    Notes: This was the final workout of both Week Three of the Tri-phase training but also the final week of the 1st phase. Now, on to phase number two. This phase is all about heavy and hard. I have never done an upper body/lower body split over a consistant number of weeks so I am really excited to see how I respond. Monday starts the first day of week number two for me.


    10/29

    AM Cardio: 32 Minutes on Treadmill.
    Followed by Abs:
    Hanging Leg Rasies
    Swiss Ball Crunches
    Rope Cable Crunches

    On Tap for 2nite: Triphase Training - Week #4 - Phase #2

    A little about Phase 2 from the Tri-Phase Training Book:

    Phase 2?Intensity
    The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no
    changes in the number of sets you complete, just the load you lift.
    ? Week 1 = 6-RM

    Rest time = 2-3 minutes between sets.

    Workout 1 Upper Body A

    Upper Body A
    Bench Press 3 X 2-6
    Bent Over Row 3 X 2-6
    Military Press 3 X 2-6 DB
    BB Shrug 3 X 2-6
    Close Grip Bench 3 X 2-6
    BB Curl 3 X 2-6

  25. Last night's workout:
    10/30

    Lower Body A

    Barbell Squats
    warm up set 1x135
    1 385x6
    2 385x6
    3 385x6
    Stiff Leg Deadlift
    1 225x6
    2 235x6
    3 235x6
    Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!)
    1 315x15
    2 405x10
    3 405x10
    Seated Calf Raise
    1 225x6
    2 225x6
    3 225x6

    Notes: One thing that I can definitly say about my tri-phase training to this point is that handling heavy weight it alot of fun. It's definitly not near the volume of sets or exercises that I am used to but this is a different game. The heavy squats were great and I broke out the belt last night for a little lower-back support.

    By the third set of each exercise I really got a nice pump going. I think it had a little bit to do with my Xtend mega-dosing and of course my scoops of Vasocharge that I took pre-workout. It is very early but I can definitly see my mega-dosing yielding some great results.

    10/31 - AM Cardio
    32 minutes on treadmill

    On tap for 2nite:
    Upper Body B
    Incline Press 3 X 2-6
    Pull-Up 3 X 2-6
    DB Shoulder Press 3 X 2-6
    DB Shrug 3 X 2-6
    Skull Crusher 3 X 2-6
    DB Curl 3 X 2-6
    __________________

    10/31 - Triphase Training Phase #2 - Week #4


    Upper Body B:

    Barbell Incline Press
    warm-up set 135x12
    1 265x6
    2 265x6
    3 265x6
    Pull-Up
    1 BW+45x6
    2 BW+45x6
    3 BW+45x6
    DB Shoulder Press
    1 90x6
    2 90x6
    3 90x6
    DB Shrug
    1 150x6
    2 150x6
    3 150x6
    Skull Crusher
    1 50 per sidex6
    2 50 per sidex6
    3 50 per sidex6
    DB Curl
    1 50x6
    2 50x6
    3 50x6

    Notes: Well that puts to rest the upper body for week #4. What a pump I had going by the end of this workout. The heavy weight really forces you to step up your intensity. It's you against the weight and there is no losing that battle. This week of six reps per exercise has come to an end and next week starts 4 reps per exercise. Now that is going to be hell - and I can't wait!

    11/1 - Triphase Training Phase #2 Week #4

    *Due to a work commitment this evening, I had to push my training up to this morning. Being the creature of habit that I am, I enjoy training at the same time but I will have to suck it up and push some weight first thing in the AM. A couple Dialene 4 and a couple of Vasocharge scoops upon wakening and I was good to go!

    10 Minute walk on treadmill to warm-up lower back and hamstrings (which are still a bit tender from the heavy Stiff Legged Deadlifts on Tuesday 10/30)

    Lower Body B:
    Deadlift

    1 365x6
    2 365x6
    3 365x6
    Leg Press
    1 10 plates per sidex6
    2 10 plates per sidex6
    3 10 plates per sidex6
    Standing Calf Raise on Smith Machine
    1 435x6
    2 435x6
    3 435x6
    Abducter/Adducter Machine - 3 sets of each

    Post-Workout Cardio: 25 minutes Low Impact on Treadmill at a 2.0 incline.

    Notes: Although I would have perfered to attempt this workout at my regular time, this kicked a$$. The Dialene and the Vasocharge gave me the kick that I needed to push through this simple, yet heavy workout. This just about wraps up the first week of Phase 2 training on the Tri-Phase system. I feel that I am enjoying this workout plan and I find my strength is increasing nicely as I go along.

    I am traveling to Ohio this weekend for pleasure, not business. I hope to get the opportunity to train at last twice possibly, both saturday and sunday. I am traveling on Monday and I don't see myself getting the opportunity to train on that day so my weekend training should go as follows:

    Friday - OFF
    Saturday - Weak Point Training plus Abs and Cardio
    Sunday - Tri-phase training Phase #2 Week #5 - Upper Body A
    Monday - OFF (possible cardio)

    On another note, my Fiancee has really stepped up her training as of late and is really getting into good shape. She has a very hectic schedule to work around and I really admire her for what she is working through. She did mention to me that she would like to step up her nutrition game so it looks like I will be buying her some Xtend. She isn't big on suppliments as is but I think Xtend is basic enough (yet will fill the void in many areas) for her to take.
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