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

[Lando33]

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!

[Lando33]

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.

[Lando33]

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!

[Lando33]

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.

[Lando33]

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

[Lando33]

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!

[Lando33]

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

[Lando33]

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.

[Lando33]

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

[Lando33]

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.

[Lando33]

Trained both days in Tiffin, OH

Weak-point training - 11/4

Rear Delts -
Rear Delt Raises on Flat Bench
Reverse Pec Deck Flyes

Forearms -
Standing Reverse Curls
Behind the Back Barbell wrist curls

Cardio 20 minutes post-workout on teadmill

Tri-phase Training - Phase #2 - Week # 5 - 11/5

Upper Body A
Flat Bench Press
warm-up set of 135x12
1 315x4
2 315x4
3 325x4
Bent Over Row
1 275x4
2 275x4
3 275x4
Standing Military Press
1 165x4
2 165x4
3 165x4
BB Shrug
1 405x4
2 455x4
3 455x4
Close Grip Bench - on smith machine
1 275x4
2 275x4
3 275x4
BB Curl
1 135x4
2 135x4
3 135x4

25 Minutes Cardio - Post-workout on Treadmill


Notes: Well I am back in New York after an extended weekend away in Ohio. I had a lot of fun and I was very glad I was able to keep up my training. Yesterday was a great kick-off to Week #5 of the Tri-Phase training. My left shoulder is starting to feel a little bit better but I am still being very conservative with it and going a little bit lighter on the exercises that are giving me pain like shoulder presses, so I can allow it time to heal.

I have been employing rotator cuff exercises every other night and i am allowing more than enough time to warm up my shoulder jointed before starting any exercises.

[Lando33]

11/6

Morning Cardio: 35 Minutes of Low Impact Treadmill Work

On Tap for 2nite:

Tri-Phase Training Week #5 - Lower Body A routine.

I wanted to remind everyone that the NEW issue of Natural Bodybuilding & Fitness Magazine is out on newsstands as of this week. It features the WNBF's own Jim Cordova on the cover and there is contest coverage of the June 30, 2007 Hercules show where I won my pro card!!!

In the contest coverage section, there is a picture of me (in a front relaxed pose) along with a couple of sentences about the Middleweight catagory that I won.

You can check out the cover here at www.wnbf.net

I picked up a bunch of issues already at a News and Magazine store in the airport but the magazine is available at Borders, Barnes & Nobles, gyms and newstands nationally.

I will try to post a picture of the article as soon as I can.

Last night's workout:
11/6 - Tri-phase training week #5 phase #2

Lower Body A

Barbell Squats
warm up set 135x15
warm-up set #2 225x12
1 405x4
2 405x4
3 425x5 - PERSONAL RECORD (that's what I'm talkin about - YEAH BUDDY!!!)
Stiff Leg Deadlift
1 275x4
2 275x4
3 275x4
Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!)
1 405x15
2 405x10
3 405x10
Seated Calf Raise
1 225x12
2 225x10
3 225x10

Notes: Hell freakin yeah! With an increase in calories and a really good workout program, I am showing good strength gains. I had a really good spotter last night and I really went for it at the squat rack. I was happy to get to a personal record for 4 reps on my third set.

Now that the weather is getting colder here in the northeast I really have the need to sufficiently warm-up and stretch very well before I hit the weights. This applies for when I am going light or heavy. It's so tempting to just want to run into the gym and hit the iron right away but I always have to remember to stretch and do some moderate cardio so I don't hit the weights before my body is ready for it. But trust me, my mind is ready as soon as I walk through the gym door!

11/7- AM Cardio
35 minutes on treadmill

ABS -
Hanging Leg Rasies
Swiss Ball Crunches
Swiss Ball Oblique Crunches

On tap for 2nite:
Either a rest night or Upper Body B - not sure yet, i will play it by ear.

Upper Body B
Incline Press 3 X 4
Pull-Up 3 X 4
DB Shoulder Press 3 X 4
DB Shrug 3 X 4
Skull Crusher 3 X 4
DB Curl 3 X 4

11/7 - It ended up being a cardio and Abs only day. I decided to move my PM workout to Thursday. That will help to set up the rest of my week quite nicely. The rest of the week should look as follows:

Thursday - Upper Body B
Friday - Lower Body B
Saturday - Weak point training (probably looking at hitting chest)

11/8 - AM Cardio - 35 minutes on a treadmill at 0 incline

on tap for 2nite: Tri-phase training Phase #2 Week #5 - Upper Body B

Upper Body B
Incline Press 3 X 4
Pull-Up 3 X 4
DB Shoulder Press 3 X 4
DB Shrug 3 X 4
Skull Crusher 3 X 4
DB Curl 3 X 4

Current Diet - 11/8 - Lean Mass Diet - approx 3000 cals.

Meal 1
2.5 scoops of whey protein
1 cup of oatmeal
16 almonds

Meal 2
1 can of tuna
3/4 cup of oatmeal
1 apple
8 tsp of natty peanut butter

Meal 3
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 4
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 5
1 can of tuna
1 cup of broccoli
8 tsp of natty peanut butter

Meal 6
2 scoops of protein powder
16 almonds

11/8 - Tri-phase training week #5 - Phase #2

Upper Body B:

Barbell Incline Press
warm-up set 135x12
warm-up set #2 135x12
1 245x4
2 245x4
3 245x4
Pull-Up
1 BW+70x4
2 BW+70x4
3 BW+70x4
DB Shoulder Press
1 100x4
2 100x4
3 100x4
DB Shrug - 150's are the heaviest my gym has!
1 150x10
2 150x10
3 150x10
Skull Crusher
1 60 per sidex4
2 60 per sidex4
3 60 per sidex4
DB Curl
1 55x4
2 55x4
3 55x4


Notes: I chose to go very conservative with the incline press due to the fact my left shoulder has been bothering me. I wasn't very happy with having to go lighter than I intended but in the long run, it was in my best interest.

Tomorrow i am heading into the city (NYC) to attend the WNBF World's event. I am psyched to see the best of the WNBF compete and of course, I will be rocking the Team Scivation gear! It is going to be a HUGE show and in the end, it should be a real battle.

11/9 - AM Cardio 35 minutes on treadmill

On tap for 2nite: Tri-phase training - Lower Body B

11/9 - Tri-phase training - Week #5 - Phase #2

Lower Body B:
Deadlift
1 405x4
2 405x4
3 405x4
Leg Press
1 12 plates per sidex4
2 12 plates per sidex4
3 12 plates per sidex4
Standing Calf Raise on Smith Machine
1 435x6
2 435x6
3 435x6

Notes: Well that wraps up week #5 of tri-phase training. According to the program, I have 4 weeks left. Next week, the exercises stay the same but the reps go down to 2 per set, the number of sets stay the same at 3 and the weight I am pushing will go up! A lot of the low-rep exercises will definitly require a spotter so it will be key for me to recruit some innocent bistander in the gym to help me out.

11/10 - OFF
11/11 - OFF
11/12 - Morning Cardio - 37 minutes on treadmill

On tap for 2nite: Upper Body A - Week #6 - Phase #2

Upper Body A
Flat Bench Press 3x4
Bent Over Row 3x4
Standing Military Press 3x4
BB Shrug 3x4
Close Grip Bench 3x4
BB Curl 3x4

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Multi-vitamin

My WNBF/INBF Worlds experience - 11/10/07

It's great when you can just attend a show, rather than competing. Your job is just to show up and enjoy the competition just like the rest of the audience. I felt this way, until I got to the front doors. As soon as the opened, the sights, the atmosphere and the smell all converged and there was only one thought on my mind - competing. There is nothing like attending a show to get your competitive juices flowing. This also served as a great opportunity to meet up with some people I already know and meet some that i only know from on-line.

After spending close to 45 minutes trying to find a free place to park my car, I was able to find a spot and walk over to the venue. It was held at the same High School where I won my Pro Card back in June, so it was really great to go back there and just chill. I met up with fellow WNBF (and NGA) pro Raf V. (raf2003) and it was great to chat with him. We had met back at one of my first NBI shows and we have kept in touch ever since. There also just happens to be a very interesting 2-page spread on him in the current issue of Natural Bodybuilding and Fitness. We talked about competing, our current and future plans and exchanged stories and of course watched all the action on stage.

I got to the show just as the Lightweight Pro men took the stage. Brian Whitacre awesome right from the start. His conditioning is a model for others to follow. Shawn Clarida looked amazing as well and you knew that he was going to contend for a top spot right out of the gate.

Jim Cordova looked unbelieveable. He is quickly becoming the face of the WNBF and that is hard to argue with. Great size with great conditioning. Full, hard and dry. Just plain awesome. As soon as you saw him, you new he had a true opportunity to take the show and he did.

In the heavies it was a battle between Rodney Helaire and Ben Tennessen but in the end Rodney won out and it was hard to argue with. I am sorry I did not stay for the night show, the final posedown must have been a battle for the ages!

It is always great to attend a high profile event (that you are not competing in). There were probably a lot more people from the BB.com boards at the show but it is tough to seek out people and even tougher to recoginze people in their off-season physique.

Since this was the last WNBF event of the year, I would say this has been another great year for Natural Bodybuilding and the WNBF as a whole. There are a lot of young superstars out there and it should lend itself to some intense battles for the top spots in the comming years!

The most important thing I believe I gained from the event is knowing that I am going to bring a truly complete package to the pro stage. I believe I can hang with these guys and that belief is all I need. I can not wait to get out there with the best of the WNBF and bring the best that i can.

[Lando33]

The new issue of Natural Bodybuilding and Fitness:



2007 Hercules contest Coverage:





yours truly:

[Lando33]

Upper Body A - Week #6 - Phase #2

Sipped on "New Grape" Xtend (7 scoops) mixed up with 1 scoop of Primal EAA during this workout

Upper Body A
Flat Bench Press
warm-up #1 - 135x12
warm-up #2 - 135x12
1 335x2
2 335x2
3 335x2
Bent Over Row
1 295x2
2 295x2
3 295x2
Seated Shoulder Press Machine
1 180x10
2 180x10
3 180x10 - I stay very conervative on these to ensure I did not further irritate my left Rotator Cuff
Seated DB lateral Raises
1 30x12
2 30x12
3 30x12
BB Shrug
1 455x2
2 455x2
3 455x2
Close Grip Bench on smith machine
1 295x2
2 295x2
3 295x2
Standing BB Curl
1 135x2
2 135x2
3 135x2

Notes: A great tri-phase workout. Half the battle going into this workout was attempting to figure out the type of weight I could do for 2 reps at 3 sets per exercise. Once I had this figured out in my head, I really dug in and went for it.

11/13 - AM Cardio for 30 minutes on Treadmill at no incline

On tap for 2nite: Lower Body A - Week #6

Barbell Squats 3x2
Stiff Leg Deadlift 3x2
Standing Calf Raise 3x2

11/14 - Triphase Training Phase #2 - Week #6
Lower Body A

Barbell Squats
warm-up set #1 135x12
warm-up set #2 225x12
1 405x6
2 405x4
3 455x3 (2 reps with 1 assited - PERSONAL RECORD)
Stiff Leg Deadlift
1 275x4
2 275x4
3 285x2
Seated Calf Raise
1 180x15
2 205x12
3 205x12
Standing Calf Raise
1 315x15
2 315x15
3 315x15

Notes: Awesome workout! This is the last week I will be squatting like this because this is the end of phase #2. Next well, I will beging phase number 3 and phase 3 is all about frequency. I was so psyched to get those 2 reps with 455. I broke down and used a belt, but it was for my own good. Having a confident spotter makes all the difference with these. Even if it is someone to just stand behind you. The mental aspect of having someone there to spot you is more than 1/2 the battle.

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Multi-vitamin


Dosage and Timing:

With Morning Cardio: 7 scoops of Xtend

Meal 1: 2 Anagen, 2 Fenotest, 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus

Meal 3: 2 Anagen, 2 Fenotest, 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-Bed: 3 Primaforce ZMA

Current Diet - 11/15 - Lean Mass Diet - approx 3000 cals.

Meal 1
2.5 scoops of whey protein
1 cup of oatmeal
16 almonds

Meal 2
1 can of tuna
3/4 cup of oatmeal
1 apple
8 tsp of natty peanut butter

Meal 3
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 4
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 5
1 can of tuna
1 cup of broccoli
8 tsp of natty peanut butter

Meal 6
2 scoops of protein powder
16 almonds

11/15 - Tri-phase training week #5 - Phase #2

Upper Body B:

Barbell Incline Press
warm-up set 135x12
warm-up set #2 135x12
1 275x2
2 275x2
3 315x2
Pull-Up
1 BW+100x4
2 BW+100x2
3 BW+100x2
DB Shoulder Press
1 110x2
2 110x2
3 110x2
DB Shrug - 150's are the heaviest my gym has!
1 150x10
2 150x10
3 150x10
Rear Shrugs on Smith Machine - done with bent elbows
1 135x15
2 185x12
3 185x12
Skull Crusher
1 70 per sidex2
2 70 per sidex2
3 70 per sidex2
DB Curl
1 65x2
2 65x2
3 65x2
Seated Concentration Curls
1 45x6
2 45x6
3 45x6

Notes: Another fantastic tri-phase workout. This was the last Upper Body B of this week. Next week the plan changes as I begin week #7 out of the 9 week tri-phase program.

Current Weight: 197

11/9 - Tri-phase training - Week #5 - Phase #2

Lower Body B:
Deadlift
warm-up #1 135x12
warm-up #2 225x10
1 425x2
2 425x2
3 425x2
4 225x15
Leg Press
1 12 plates per sidex4
2 12 plates per sidex2
3 12 plates per sidex2
Calf Raise on Leg Press
1 4 plates per sidex15
2 4 plates per sidex15
3 4 plates per sidex15

Forearms:
Barbell Wrist Curls - 3 sets
Reverse Barbell Curls - 3 sets

Notes: That is it! That's a wrap on phase #2 and week #6 of Triphase training. Honestly, I have not felt stronger. This is the best I have looked at 197 lbs and the best I have felt cardio-wise during the "off-season"

I have decided I am going to take a cue from Mark Lobliner (Scivation) and starting in the first week of January, I will be running a 10-12 week cutting phase. During that time I will switch over to either the Cut Diet or the CHA Diet (www.scivationbooks.com) in order to keep my body guessing. This will not only serve to keep me lean and drop a few LBS of fat, but it will also prime my body for the Lean Mass phase that will immediately follow.

11/19 - AM Cardio - 35 Minutes on Treadmill

For those who are not familiar with Tri-Phase Training (www.scivationbooks.com), I am in the 7th week of the 9 week program. This week starts Phase #3 which is the frequency phase. Here is an except below taken directly from the book:

Phase 3?Frequency
The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.
Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point
Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up:

Muscle Workout A (Mon)
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl

Workout B (Wed)
Leg Press
Lying Leg Curl
Standing Calf Raise
Incline Press
Pull-up
DB Side Lateral
DB Shrug
Skull Crusher
DB Curl

Workout C (Fri)
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl

Weak Point Training (Saturday)

11/19 - Triphase Training - Phase #3 - Week #7

Workout Nutrition
2 scoops Vasocharge and 2 scoops of Xtend taken before workout

7 Scoops of Xtend, 1 scoop of Primal EAA, 1 scoop of Beta Alanine, and 1 scoop of Creaform taken together during workout

Workout A (Mon)
Squats -
warm-up 135x15
warm-up 225x12
1 365x6
2 365x6
Stiff Leg Deadlift
1 275x6
2 275x6
Seated Calf Raise
1 270x8 slow reps
2 270x6 slow reps
Flat Press
1 315x6
2 315x6
Bent Over Row
1 245x6
2 245x6
Military Press
1 185x6
2 185x6
DB Shrug - barbells were in use at the time
1 150x12
2 150x12
Close Grip Bench
1 275x6
2 275x6
Barbell Curl
1 115x6
2 115x6

Notes: What a freakin' workout today. I was pumped up to start another week of the Triphase program and I really hit it hard today. It was odd adjusting to two sets on each exercise today but that only meant that I should go harder on each set. With two sets on each exercise, there is a bigger picture in mind. This phase of the program is all about frequency. These same muscles will be hit again on Wednesday and on Friday so all out taxing of the muscles is not optimal here.

Tuesday - 11/20 - PM Cardio - 30 minutes on treadmill followed by Abs and Forearms

11/21 - Triphase Training Week #7 - Workout B

Workout B (Wed)
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

Followed by cardio - 30 minutes split between treadmill and stepmill.

Notes: Since I was visiting Northwest Ohio for thanksgiving, I had the opportunity to train in a town just outside of Columbus called Pikerington. I ended up training in a gym called Power Shack Fitness. (www.powershackfitness.com) Some of my favorite workouts are on the road. I just love visiting new gyms, meeting people, and getting the chance to use a variety of equiptment.

11/22 - Thanksgiving baby! OFF
11/23 - Triphase - Phase #3 Workout C

Workout C
Leg Extension 2x10-12
Seated Leg Curl 2x10-12
Donkey Calf Raise 2x10-12
Dips 2x10-12
Rack Deadlift 2x10-12
Cable Lateral 2x10-12
Low-Pulley High Row 2x10-12
Tricep Pressdown 2x10-12
Cable Curl 2x10-12

11/24 - Weak Point Training - Back and Tris
Seated Lat Pull-down - 3 sets
T-Bar Row - 3 sets
Close Grip Row - 3 sets
Hammer Strength Row - 3 sets
Wide Grip Pullups - 3 sets
Tri's
V-Bar Pressdown - 3 sets
Overhead Dumbell Extention - 3 sets
Reverse Grip Pressdowns - 3 sets

11/25 - OFF
11/26 - AM Cardio on treadmill - 35 minutes

On tap for 2nite: Tri-phase training Week #8 - Phase #3

Workout A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl

Week of 11/26/07:

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Beta Alanine
Scivation Dialene 4
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Primaforce Elastamine
Multi-vitamin


Dosage and Timing:

With Morning Cardio: Dialene 4 (3 caps), 7 scoops of Xtend

Meal 1: 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

Meal 3: 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

Pre-Bed: 3 scoops Xtend in 1/2 gallon of water, 3 Primaforce ZMA

[Lando33]

11/26 - Last Night's Workout:

Triphase Training - Week #8 - Phase #3

Sipped on 7 scoops of Xtend (Watermelon), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

Squats
warm-up#1 135x15
warm-up#2 225x10
1 365x8
2 365x8
Stiff Leg Deadlift
1 285x8
2 285x8
Seated Calf Raise
1 225x8
2 225x8
DB Flat Bench Press
1 135x8
2 135x8
Bent Over Row
1 235x8
2 235x8
Military Press
1 185x8
2 185x8
Barbell Shrug
1 405x8
2 405x8
Close Grip Bench
1 245x8
2 245x8
Barbell Curl
1 115x8
2 115x8

---------------------------------------------
11/27 - Triphase Training - Week #8 - Phase #3

Incline Dumbell Press -
warm-up - 55x15
1 80x12
2 100x10
3 120x8
supersetted with:
Close-Grip Pulldowns
warm-up 70x15
1 160x12
2 180x10
3 200x8

Flat Bench Barbell
1 245x12
2 255x10
3 265x8
supersetted with:
Cybex Pull-down Machine
1 180x12
2 270x10
3 270x8

Cable Flyes
1 60x12
2 60x12
3 70x10
supersetted with
One-Arm DB Rows on Flat Bench
1 100x12
2 110x10
3 120x8

Hyperextention
1 BWx15
2 BWx15
3 BWx15
supersetted with
Flat Bench DB Flyes
1 45x12
2 45x12
3 45x12

Notes: Well, now it is the day after my Chest/Back Superset workout and I can safely say I was totally spent. Those supersets really knock the crap out of me. I was sweating like a dog in the gym and I even had to take a couple of extra seconds in between sets to regroup and lead the charge towards another go around! Supersets can really test your endurance. I have used supersets in the offseason and I occasionally employ Tri or Giant sets, but I haven't used any of these in a while and this was a nice shock to the system.

Although the tri-phase system as it was written does not call for such a workout, i decided to employ this anyway. My OFF day will fall on Thursday of this week instead of my normal wednesday off. I am not sure I would reccomend using your weakpoint training day during the week (the tri-phase system calls for it to be scheduled on a Saturday) but my plans may not allow for me to hit the gym on saturday so I flipped it and used yesterday as my weak-point day. We will see if that impacts the rest of my training week negatively or positively, but as always, listen to your body and obey any warning signs including soreness, fatigue or lack of interest.

11/28 - AM Cardio - 30 Minutes of Interval Training on treadmill

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

on tap for 2nite:

11/29 - Triphase Training Week #8 - Workout B

Workout B
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

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

11/29 - Triphase Training Week #8 - Workout B

Workout B
Seated Leg Extention for warm up
warm-up - 60x15
warm-up #2 - 120x12
warm-up #3 - 150x10
Hack Squat
1 3 plates per side x10
2 4 plates per side x10
3 5 plates per side x8
Lying Leg Curl
1 110x10
2 120x10
3 120x8
Standing Calf Raise - super slow reps with 3 second hold on top
1 315x10
2 315x10
3 365x10
Seated DB Press
1 80x10
2 90x10
3 90x10
DB Shrug
1 150x10 drop to 75x12
2 150x10 drop to 75x12
3 150x10 drop to 75x12

Notes: I altered this workout a bit for 2 reasons.....1 - I was still sore from my chest/back superset day earlier in the week so i elected to skip those exercises and 2 - I dropped out the arm exercises b/c I decided to make tonight's workout Arms and Abs, which is a nice little treat for a Friday evening.

So on tap for 2nite is Arms and Abs
Tomorrow (Saturday) is Tri-phase workout C - Week #8 - Phase #3

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

11/30 - Friday - Bicep and Tricep workout

Biceps -
Standing Barbell Curl - 3 sets
Preacher Curl Bench - 3 sets
Standing 1-arm Dumbell Curls - 3 sets
Barbell 21's - 3 sets

Triceps -
EZ Bar Skull Crushers on flat bench
Seated Dumbell Behind the head Extentions
V-Bar Pressdown

Saturday 12/1 - Triphase Training - Week #8 - Phase #3
Workout C
Leg Extension
warm-up 50x20
warm-up #2 60x15
1 120x12
2 130x10
3 130x10
Seated Leg Curl
1 120x12
2 120x12
3 130x10
Angled Seated Calf Raise
1 200x12
2 220x10
3 240x10
Decline Press
1 235x12
2 265x10
3 275x10
Rack Deadlift
1 405x10
2 405x8
3 415x8
Cable Lateral
1 40x12
2 45x12
3 45x12
Low-Pulley High Row
1 100x12
2 110x12
3 130x10
Skipped Arms b/c they were too sore from Friday's Arm workout!

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

[Lando33]

12/3 - Last Night's Workout:

Triphase Training - Week #9 (Final Week) - Phase #3

Sipped on 7 scoops of Xtend (Lemonade), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

Squats
warm-up#1 135x15
warm-up#2 225x10
1 405x8
2 405x8
Stiff Leg Deadlift
1 295x8
2 295x8
Seated Calf Raise
1 250x8
2 250x8
DB Flat Bench Press
1 135x8
2 140x8
Bent Over Row
1 235x8
2 245x6
Military Press
1 165x8
2 195x6
Barbell Shrug
1 425x8
2 435x6
Close Grip Bench
1 245x8
2 245x8
Barbell Curl
1 115x8
2 125x6

Notes: What an awesome workout. It has been a week since I have started the Cissus/Elastamine combo and I really am shocked at the results. A week into the supplimentation, the pain in both my left rotator cuff and right knee has almost subsided all the way. I feel about 1/3 of the pain I was feeling before and this pain was going on for close to 6 weeks. I have regained a lot of flexability in addition to feeling substancially less pain and this is only 1 week into the stack!

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

Last Night's training - Tri-phase Week #9 - Phase #3

12/4/07

Weak Point Training:

Shoulders and Hams:
Seated Barbell Shoulder Press
warm up x 15
1 135x15
2 185x8
3 205x6
drop to 95x15

Rear Delt Flyes on Peck Deck
1 115x15
2 135x12
3 150x10
drop to 100x10

Dumbell Lateral Raise
1 35x12
2 40x10
3 45x8
4 45x8
drop to 35x10, 25x8

Smith Machine Behind The Back Shrugs
1 315x15
2 405x12
3 455x10

Seated Dumbell Shrugs
1 120x15
2 130x10
3 130x10

Hams:

Standing Hamstrong Curl - 4 sets
Seated Hamstring Curl - 4 sets

Sipped on Grape Xtend (8 scoops), 1 scoop Primal EAA & 1 scoop Beta Alanine during training.

During the rest of the day, I sipped on a total of 20 scoops in the equavalent of 2 gallons of water.

----------------------------------------
12/5 - AM Cardio for 30 minutes on treadmill

12/6 - AM Cardio for 34 minutes on treadmill

On tap for 2nite:

- Triphase Training Week #7 - Workout B

Workout B (Wed)
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

And what's in my shaker?

Green Apple Xtend of course! This stuff is straight candy!

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

Last Night's Training: Triphase Training - Week #9 - Phase #3

Fullbody Workout B

Leg Press
warm up - 3 plates per side
1 10 plates per side x10
2 10 plates per side x10
Lying Leg Curl
1 130x10
2 140x10
Standing Calf Raise
1 430x10
2 430x10
Incline Press
1 275x10
2 275x10
Rack Pull-ups
1 BW+70x10
2 BW+70x10
DB Side Lateral
1 40x10
2 40x10
DB Shrug
1 150x10
2 150x10
Skull Crusher w/EZ-Bar
1 125x10
2 125x10
DB Curl
1 50x10
2 50x10

Notes: This was one of the most intense workouts I have ever had. From start to finish, I was in the zone. The gym was crowded so it was a little tough to navigate from exercise to exercise but I managed to handle my biz without too much time in between exercises. Talk about your full-body pumps! Amazing stuff!

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

[Lando33]

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

and if cold meds count as suppliments - I am mega dosing them too!

---------------------------------------------------------------
12/15 - Back on track baby!!!

Back and Biceps:

Back:
T-Bar Row
1 warm-up set - 45x15
1 3 platesx12
2 4 platesx10
3 4.5 platesx8
4 4.5 platesx6 drop to 2 platesx15
Barbell Rows on Smith Machine
1 225x12
2 275x10
3 315x6
Norton Pull-ups (Rack Pull-ups)
1 BWx20
2 BW+70x12
3 BW+80x10 drop to BWx10
Close Grip Pulldowns
1 160x12
2 170x10
3 180x8
Wide-grip Pull Downs
1 170x12
2 190x10
3 210x6 drop to 140x10
Barbell Deadlifts
1 225x10
2 315x8
3 405x2 drop to 225x10

Biceps - Done as Tri Set
Barbell Curls 3x10
Preacher Machine Curls 3x10
Dumbell Curls 3x10

Notes: I wasn't planning on working out today but motivation hit me like a freight train and I just went with it. The first thing I noticed was the extreme fatigue. i felt like I was gasping for air in between sets which definitly tells my that my body is still fighting off this cold. I really felt the fatigue on the exercises that take the most out of me, such as deadlifts. As soon as I am 100% you can sure as hell count on some masstive PR's comming through!

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

Monday - 12/17

Chest and Triceps:

Flat Bench Barbell Press
warm-up 135x15
1 225x10
2 275x8
3 315x6
drop to 225x10 rest pause set
Flat Bench Dumbell Flye
1 40x12
2 50x10
3 60x10
Incline Bench Press
1 135x15
2 185x10
3 225x6
drop to 135x10 rest pause set
Incline Dumbell Flyes
1 35x10
2 40x10
3 45x10
Decline Bench Barbell Press
1 225x10
2 195x12
3 175x15

Triceps:
Done as a tri-set - no pun intended!
1 Incline Skull Crushers x10
2 V-Bar Pressdown x10
3 One Arm Overhead Dumbell Extention x10

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

12/18 Tuesday - OFF

12/19 Wednesday - PM Workout

Quads and Hams

Quads:
Front Barbell Squats
warm-up 135x15
1 225x15
2 275x10
3 315x6
Barbell Squats
1 225x15
2 315x10
3 365x8
4 405x5
Hack Squats
1 3 plates per sidex15
2 4 plates per sidex10
3 4.5 plates per sidex10
Seated Leg Extentions
1 120x15
2 140x12
3 150x10

Hams:
Stiff Legged Dead Lifts
1 225x12
2 225x10
3 275x8
Seated Leg Curls
1 120x12
2 140x10
3 150x10

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

12/20 - OFF
12/21 - 30 Minutes of LI cardio done post-workout on Treadmill

Shoulders:
Seated Smith Machine Shoulder Press
warm-up 135x10
1 175x12
2 195x10
3 225x10
drop to 135x10
Standing Dumbell Front Raise
1 30x12
2 40x10
3 50x10
Standing Dumbell Lateral Raises
1 30x10
2 35x10
3 40x10
drop to 30x10 and then 20x10
Rear Delts on Reverse Pec Deck
1 120x15
2 140x12
3 150x10
drop to 80x15

Shrugs:
Barbell Shrugs x4sets
Rear Barell Shrugs x4sets

Calves:
Standing Calf Raise on Smith Machine
Seated Calf Raises followed by extra reps on smith machine

Notes: What a freakin workout! My shoulders were taxes by the second exercise. I am still a little bit winded from fighting through that nasty cold but I am back on track. Will be doing a bit of traveling in the next week so I will update my info as much as I can. In the meantime - keep hittin' it HARD.

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

On tap for tomorrow:

Back, Biceps and Forearms


--------------------------------------------------------------------
12/24 ? AM Workout at Pivotal Fitness in SC

8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

Warm-up ? 10 minutes walking on Treadmill

Quads and Hams

Quads:
Barbell Squat:
Warm-up #1 135x15
Warm-up #2 135x15 ? close stance
1 225x15
2 315x12
3 405x10 drop to 225x10
4 135x15 ? wide stance followed by 135x15 ? close stance
Leg Press
1 6 plates per side x15
2 8 plates per side x12
3 10 plates per side x12
4 11 plates per side x10
Seated Leg Extension super-setted with Seated Leg Press (Life Fitness Machine)
1 100x15 super-setted with 210x10
2 120x12 super-setted with 210x10
3 140x10 super-setted with 210x10

Hams:
Lying Leg Curl ? feet close together
1 80x15
2 100x12
3 120x10
4 130x10
Seated Leg Curl
1 110x15
2 120x12
3 140x10 drop to 100x10 drop to 70x10 (holding for a 2 count)

Notes: It was another ridiculous leg workout today. It took a couple of minutes longer for my knees to warm-up today but when they did, it was ON! My quads were fully pumped by the time I finished Squatting. Or maybe it had something to do with the Vasocharge dose I took right before I hit the gym. I love that stuff and it really forces me to hit the ground running and have an awesome workout.
I had the opportunity to workout at a great gym in Charleston, SC and I was able to use a couple of machines that I don?t normally use. I tend to notice that even if the machine is the same type or brand even as what I normally use, the small differences really can shock the muscle. All machines age at different rates depending on upkeep and frequency of use and these machines were just what the doctor ordered. And of course, I was rockin my Team Scivation T-shirt to the fullest!


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

12/26 AM Workout at Pivotal Fitness in SC

8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

Warm-up 10 minutes walking on Treadmill

Chest, Shoulders and Triceps

Chest:
Barbell Incline Press:
warm-up 135x10
1 225x10
2 245x8
3 275x6
4 225x10 drop to 135x10
Hammer Strength Flat Bench with Hammer Strength Wide Chest Machine
1 180x12, 180x12
2 230x10, 180x10
3 270x8, 180x8
Standing Cable Crossovers
1 50x12
2 60x10
3 60x10
4 65x8

Shoulders:
Hammer Strength Seated Shoulder Press Machine
1 80 per sidex12
2 90per side x10
3 100 per sidex6
4 100 per sidex4
Hammer Strength Seated Lateral Raise Machine
1 25 per sidex15
2 30 per side x12
3 35 per side x10 drop to 25 per side x10

Triceps:
Seated Triceps Extention Machine x3 sets
Seated Hammer Strength Dip Machinex3 sets

Notes: Another awesome workout in SC. Time to get back home and get in the last couple of workouts in what has been one amazing year!

Cardio 30 minutes post-workout on treadmill
12/27 - OFF

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

[Lando33]

12/31 AM Workout - LAST Workout of 2007!!!

8 scoops of Scivation Xtend GRAPE (O.G.) (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

Warm-up : 10 minutes walking on Treadmill

Quads and Hams

Quads:
Barbell Squat:
Warm-up #1 135x15
1 225x15
2 315x12
3 405x8
4 455x4 - YEAH BUDDY!!!
4 225x10 pause squats - Thanks big Kurt!

Smith Machine Front Squat super-setted with Squat Press Machine
1 4 plates per side x15
2 6 plates per side x12
3 8 plates per side x12

Smith Machine Lunges super-setted with Standing Leg Curl Machine x3 sets

Lying Leg Curl Machine
1 100x15
2 120x12
3 140x10
4 150x6

Angled Calf Raise Machine x 3 sets


------------------------------------------------------
On tap for tomorrow:

Back, Biceps and Forearms

-------------------------------
Current Supplements:

Scivation Xtend - Megadose - Apple Is amazing!!!
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

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

Current Bodyweight (weighed first thing in the morning): 201lbs

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

Current Diet Info on 1/1: 3000 Cals today (non-workout day)

Total Carbohydrates 285g
Total Protein 217g
Total Fat 95g
Total Calories 2900 approx.


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

2nite is looking like CHEST, Shoulders and Traps!

My gym was closed yesterday so I am looking forward to my first workout of 2008!

[Lando33]

Last night's workout: Chest and Traps

Chest:
Flat Bench Barbell Press
warm-up : 135x15
warm-up #2: 135x12
1 225x12
2 275x10
3 315x6
4 315x4 drop to 225x10
Incline Bench Dumbell
1 80x12
2 90x10
3 100x6
4 110x4 drop to 65x10
Dips
1 BWx15
2 BW+45x12
3 BW+90x10
4 BWx10
Standing Cable Crossovers
1 50x15
2 60x12
3 65x12
4 70x10
Incline Dumbell Flyes - super slow reps
1 40x12
2 40x12
3 40x12

Shrugs:
Barbell Shrugs x4sets
Rear Barell Shrugs x4sets

Notes: My original plan called for shoulders on this day in addition to chest and traps but I tabled those for either 2nite or tomorrow. Sometimes you just have to listen to your body. If this workout is any indication of what lies ahead for me in 2008, it's going to be a sick year.

Monday, January 7th, I am going to start dieting for a 10 to 12 week period...depending on my progress. I will once again be using the Cut Diet and following it to a T. It's time to start stocking up on almonds, avocados, and grapefruits!

[Lando33]

Last night's workout: 1/3/08

Pre-workout: 2 scoops Vasocharge + 1 scoop Nitrocharge

During Workout: Sipped on 8 scoops of Xtend + 1 scoop Primal EAA + 1 scoop Beta Alanine + I scoop Creaform

Back:

Weighted Wide-grip Pullups:
warm-up set: BWx15
1 BWx15
2 BW+25x12
3 BW+45x10
4 BWx12

Wide Grip Seated Rows
1 160x12
2 180x10
3 200x8
4 220x6

Cybex Pull Down Machine
1 180x15
2 270x12
3 290x10

Dumbell Rows super-setted with Close Grip Rows
1 110x10 super-setted with 130x10
2 110x8 super-setted with 130x10
3 110x6 super-setted with 130x10
4 Close Grip Row Only 180x10
5 Close Grip Row Only 200x8

Wide Grip Pull-downs
1 180x12
2 190x10
3 200x6

Hyper-extentions
1 BWx20
2 BWx20
3 BWx20
4 BWx20