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

[Lando33]

From here on, this will be the place I am going to Log my progress from this point forward. I will be making frequent updates and keeping this thing going as often as I can. This Log will include:

- Updated Progress Pics
- Daily Workouts with sets, reps, and weights
- Daily Food Log
- Suppliment Intake Info
- Any other misc. info, related or unrelated to anything

I would like to thank Scivation, it's affiliates and especially all of our Team members. It's great to be surrounded by people who's fire burns for this sport as much as mine does. It's also great to be affiliated with a company who's ideas are so closely in line with mine. The Cut Diet guided my way to the stage and ultimately a WNBF Pro Card win.

I would also like to shout out Craig Yarnell (Cytrainer913). I have refered to him as my bodybuilding angel. The type that gives selflessly and only has your best interests in mind. Craig helped and guided me through my final weeks of prep on the road to my Pro Card win. Leading up to the contest, Craig and I traded e-mails and IMs and ultimately met in person on the day of the contest. He also gave me some last minute tips on everything from tanning color, to posing, to meal timing on the day of the show. He was there on the side of the stage when I walked out to perform on individual routine and he was there when I came backstage at the end of the night, trophy in hand. He is the type of guru that anyone in this sport should consider themselves lucky to have come in contact with.

Last Night's Training:

Quads, Hams & Calves:

Set# Lbs x Reps
Barbell Squats:
Warm-up 0 135x20
1 225x15
2 315x10
3 315x8
Barbell Front Squats:
1 135x15
2 135x12
3 155x8
Hack Squats - Wide Stance:
1 2 plates per sidex15
2 3 plates per sidex12
3 4 plates per sidex8
4 drop set to 2 plates per side
Leg Extensions:
1 90x15
2 110x12
3 130x8
Lying Leg Curls:
1 90x15
2 110x12
3 130x10

Stiff Legged Deadlifts:
1 145x15
2 155x12
3 165x8
Supersetted with Standing Calf Raises on Smith Machine:
1 225x20
2 315x15
3 315x12
Seated Calf Raises w/static hold on top:
1 160x20
2 205x15
3 250x12

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


Notes: This workout was fantastic. The fact that it was 1000 degrees in the gym really didn't make a bit of difference. It was an all out war on my legs yesterday. It was the type of leg workout that leaves you walking with a deliberate slow waddle around the gym floor. I was so hungry to get back into the gym yesterday after taking a week off. It was good to get back and it felt great to slip right back into my normal daily routine of going through a day of work and then heading right off to hit the gym.
__________________

 

[BillFinkbiner]

Lando, post some pics from your comp so that people can see what a NATURAL FREAK you are.

 

[Lando33]

Training on Tuesday night 7/10/07

Last Night's Training:

Chest, Triceps & Abs:

Set# Lbs x Reps

Chest:
Incline Barbell Bench Press:
Warm-up set 135x15
1 225x12
2 245x10
3 255x8
Barbell Flat Bench:
1 225x12
2 245x10
3 255x6
4 135x12 (rest-pause set)
Cable Cross-overs:
1 50lbs per sidex15
2 60lbs per sidex12
3 70lbs per sidex10
Incline Dumbell Flye:
1 45x15
2 45x12
3 50x10
Weighted Dips:
1 45lbsx15
2 70lbsx12
3 90lbsx10

Triceps:
EZ-Bar Cable Pressdowns:
1 70x15
2 80x12
3 90x8
EZ-Bar Skull Crushers:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
V-Bar Cable Pressdowns:
1 70x12
2 80x10
3 90x8
4 Drop set to 50x15

Abs -
Hanging Leg Rasies
and
Decline Bench Crunches

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

Notes: Had a very clean eating day yesterday. The workout felt fantastic. By the time I got to my triceps, I had an amazing pump. This was probably due to the fact I really hadn't hit my chest hard in a couple of weeks now. I am going to have to try to combine some bodyparts here and try to hit everything once by Thursday because I am headed to Stowe, VT for a Tennis Tournament. The Fed Cup has matches scheduled there and I am getting the VIP treatment, can't pass that one up! My fiancee and I are headed up Friday morning and we are making a stop at the Ben & Jerry's factory for a tour!

So my training on Friday through Sunday will be a bit limited but I'll make do.
__________________

 

[Lando33]

Last Night's Training:

Back, Biceps & Forearms:

Set# Lbs x Reps

Back:
Wide-Grip Weighted Pull-ups:
Warm-up set BWx15
1 BW+25lbsx12
2 BW+35lbsx10
3 BW+45lbsx9
Barbell Deadlifts (from the floor):
1 135x15
2 225x10
3 315x10
4 365x4 (hadn't touched weight like this in weeks - felt amazing!!!)
Barbell Rows:
1 135x15
2 145x12
3 185x8
Dumbell Rows (on flat bench):
1 80x15
2 90x12
3 100x8
Seated Rows (Wide-Grip Bar):
1 130lbsx12 (slow reps with 2 second hold)
2 140lbsx10 (slow reps with 2 second hold)
3 150lbsx8 (slow reps with 2 second hold)

Biceps:
Barbell Curls:
1 95x12
2 105x10
3 110x8
Standing Preacher Curls w/EZ Bar:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
4 drop to 20lbs Dumbell and rep-out

Standing One-Arm Dumbell Curls:
1 30x12
2 35x10
3 35x8
Supersetted with
Seated Reverse Preacher Curls
1 10lbs per sidex15
2 10lbs per sidex12
3 10lbs per sidex8

Standing Behind the Back Barbell Curls
Supersetted with
Standing Barbell Reverse Wrist Curls - 3 sets


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

Notes: Had another great workout. Feeling incredibly sore this week, totally due to a combo week off last week and not going as heavy during the week before the show. I am going to hang with this traditional bodybuilding split for another week and then I am going to change things up a bit.

I will talk to Derek and the guys and see what they suggest as far as my training goes but I am really intrigued by some of the current splits that they guys are working with right now.

Weekend weather looked a whole lot better earlier in the week. The tennis event I am attending will be outdoors so it looks like the weather will put it in Jeopardy. I will look into a couple of local gyms in Vermont to see if we can check them out if we have some downtime.

If I don't get a chance to update the log for a few days, I hope everyone has a kick ass weekend. Lift Hard!
__________________

 

[Lando33]

Had a great weekend but now it's back to business.

Current Suppliments:
Substance WPI
Xtend
Multi-vitamin
Sesamin
Fenotest
Anagen
Primal NO2
Cissus

I am ready to get back to things after a bit of a slower week last week. Tonight I am hitting Shoulders, Traps and Hams. It should be a pretty sick workout.

 

[Lando33]

update 7/18/07

Last Night's Training:

Shoulders, Traps & Abs:

Set# Lbs x Reps

Shoulders:
Standing Barbell Clean & Press:
Warm-up set Barx15
1 95x12
2 105x10
3 125x6
Seated Dumbell Press
1 70x12
2 80x10
3 90x8
Standing Dumbell Lateral Raises:
1 30x15
2 35x12
3 40x8
4 40x6
Prone Incline Dumbell Raises:
1 30x15
2 35x12
3 40x8

Shrugs -
Standing Dumbell Shrugs:
1 110x20
2 120x15
3 130x15
4 140x12
Hammer Strength Machine Shrugs:
1 3 plates per sidex20
2 4 plates per sidex15
3 4.5 plates per sidex12

Abs -
Hanging Leg Raises
Swiss Ball Crunches

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

Notes: This was my official first workout taking Primal NO2. I followed the directions and took two scoops about 45 minutes before hitting the gym floor. I starting feeling an increase in blood flow as soon as I started to warm up. By the end of my first warm up set, I could really feel the product kickin in. I have always responded pretty well to NO2 products in the past but I really liked this one and my pump lasted all through and even a little after I finished my workout. Really good stuff!

On tap for 2nite: Quads, Hams & Calves - Bring it baby!

 

[Beast]

Great log Lando!

 

[Lando33]

update 7/19/07

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
Hack Squat:
1 3 plates per sidex20
2 4 plates per sidex15
3 5 plates per sidex8
Seated Leg Extensions:
1 130x15
2 140x12
3 150x8

Hams -
Lying Leg Curls (legs close together):
1 90x20
2 110x15
3 120x12
Standing Leg Curls:
1 50x18
2 60x15
3 70x6

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: A pretty decent workout overall. Was able to get a spot from a friend of mine on those squats, so I really tested out my right knee which has been giving me tendonitis pain for the last couple of days. I think I will stay away from the Hack Squats for a little while. That machine tends to be a little rough on my knees.

On tap for 2nite: Back and Biceps

 

[Lando33]

Posing Routine

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

A good friend of mine gave me a copy of my Individual Routine from my show on June 30th. The camera work is a little shakey but it's really good to get a chance to see it. Check it out:

Putfile - Robs Posing Routine INBF Hercules Pro Card Win June 30 2007

Music from posing routine
This is the music I used for my routine. I put it together after watching the movie "The Natural" a couple of times and really getting inspired. I also liked the little play on words there also.

I think it ended up comming together well in the end.

Putfile - Robs Music from INBF Hercules show on 63007

Men's Open Overall Posedown

[ame="http://www.youtube.com/watch?v=6oCkQjU_244"]YouTube - INBF Hercules Pro Qualifier 6/30/07 - Overall Posedown Video[/ame]

 

[Lando33]

Last Night's Training:

Chest, Biceps & Abs:

Set# Lbs x Reps

Chest:
Incline Barbell Bench Press:
Warm-up set 135x15
1 225x12
2 245x10
3 255x8
Barbell Flat Bench:
1 230x12
2 245x10
3 265x6
4 135x12 (rest-pause set)
Cable Cross-overs:
1 50lbs per sidex15
2 60lbs per sidex12
3 70lbs per sidex10
Incline Dumbell Flye:
1 45x15
2 45x12
3 50x10
Weighted Dips:
1 45lbsx15
2 70lbsx12
3 90lbsx10

Biceps:
Barbell Curls:
1 95x12
2 105x10
3 110x8
Standing Preacher Curls w/EZ Bar:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
4 drop to 20lbs Dumbell and rep-out

Standing One-Arm Dumbell Curls:
1 30x12
2 35x10
3 35x8


Abs -
Hanging Leg Rasies
and
Decline Bench Crunches

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

Notes:
Had a great workout and really pushed myself today.

 

[Lando33]

Last Night's Training:

Back & Triceps:

Set# Lbs x Reps

Back:
Wide-Grip Pulldowns:
Warm-up set 80x15
1 150x12
2 170x10
3 190x8
Barbell Deadlifts:
1 225x12
2 275x10
3 315x6
4 365x4
Seated Cable Rows:
1 130x12
2 150x10
3 160x8
T-Bar Rows (Machine):
1 2 platesx15
2 3 platesx12
3 3.5 platesx10
Close Grip Pulldowns:
1 120x15 supersetted with Close Grip Pull-ups
2 130x12 supersetted with Close Grip Pull-ups
3 140x10 supersetted with Close Grip Pull-ups

Triceps:
EZ-Bar Cable Pressdowns:
1 70x15
2 80x12
3 90x8
EZ-Bar Skull Crushers:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
V-Bar Cable Pressdowns:
1 70x12
2 80x10
3 90x8
4 Drop set to 50x15

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

Notes:
On tap for tonight: Quads, Hams & Calves....it's go time baby!

 

[Lando33]

Last Night's Training:

Quads & Hams:

Set# Lbs x Reps

Quads:
Leg Extensions to warm-up:
Warm-up sets
50x20
60x15
70x12
Barbell Squats:
1 225x15
2 265x12
3 315x10
4 335x8
Leg Press:
1 6 plates per sidex20
2 8 plates per sidex15 super setted with Squat Machine 2 plates x15
3 9 plates per sidex12 super setted with Squat Machine 2 plates x15
4 Squat Machine 2 plates x15

Hams:
Seated Leg Curl
1 80x15
2 100x15
3 120x12
Stiff Legged Deadlifts:
1 135x15
2 145x12
3 195x10

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

Notes: Had a pretty good leg workout. I was able to move at a pretty brisk pace. I am making good progress on the weights and had really good energy today in the gym.
On tap for tonight: Chest and Biceps

 

[Lando33]

Last Night's Training:

Chest, Biceps & Abs:

Set# Lbs x Reps

Chest:
Incline Barbell Bench Press:
Warm-up set 135x15
1 225x12
2 245x10
3 255x8
Flat Dumbell Press:
1 100x12
2 115x10
3 125x6
4 100x12
Cable Cross-overs:
1 50lbs per sidex15
2 60lbs per sidex12
3 70lbs per sidex10
4 60lbs per sidex15
Flat Bench Dumbell Flye:
1 40x15
2 45x15
3 45x15


Biceps:
Barbell Curls:
1 95x12
2 105x10
3 110x8
Seated on Arm Preach Curls on machine:
1 20x15
2 25sidex12
3 30x8
Seated Incline Dumbell Curls:
1 35x12
2 35x10
3 40x8


Abs -
Hanging Leg Rasies
and
Decline Bench Crunches

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

Notes:
Sick chest workout today. Intensity was really kicked up a noch. I am geting to the gym later and later these days but it hasn't affected my motivation or drive once I do get there.

On Tap 2Nite - Back and Triceps

 

[Lando33]

Last Night's Training:

Back & Abs:

Set# Lbs x Reps

Back:
Wide-Grip Pull-ups:
Warm-up set BWx15
1 w/25x15
2 35x15
3 45x8
4 BWx10
Barbell Deadlifts:
1 135x15
2 225x12
3 315x10
4 375x4 !clean reps!
Seated Cable Rows (narrow grip-underhanded):
1 130x12
2 150x10
3 160x8
Dumbell Rows:
1 95x12 supersetted w/underhanded barbell rows 95x15
2 95x12 supersetted w/underhanded barbell rows 95x15
3 100x10 supersetted w/underhanded barbell rows 95x15

Abs:
Hanging Leg Rasises - 3 sets
Weighted Machine Crunches - 3 sets

Cardio - None

Notes - Sick back workout. Weights felt really good today.
__________________

 

[Lando33]

AM Cardio - 30 minutes @ 2 incline on treadmil

folloed by some abs

PM workout:
Chest, Triceps & Abs:

Set# Lbs x Reps

Chest:
Incline Barbell Bench Press:
Warm-up set 135x15
1 225x12
2 245x10
3 255x8
Flat Dumbell Press:
1 105x10
2 115x8
3 125x6
Incline Bench Dumbell Flye:
1 35x15
2 35x15
3 35x12
Pec Deck Flye
1 105x15
2 120x10
3 120x10 w/2 second hold @ peak

Triceps:
V-Bar Cable Pressdowns:
1 70x12
2 80x10
3 90x8
EZ-Bar Skull Crushers on Incline Bench:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
Standing One Arm Behind The head Extentions:
1 30x10
2 35x8
3 35x6

Notes: Back to the grind of the AM cardio. Come to think of it, I really kind of missed it. The morning cardio just flows better with my routine and it doesn't effect my evening weight training in the least bit.

I am really liking the Primal NO2 I have been taking pre-workout. The pumps are great, energy is great and the vascularity is really something special.

 

[Lando33]

Note: This workout was done in first thing in the morning as a result of me having plans that conflicted with my usual gym time. Part of me thinks that one day I will switch to AM workouts, which is just fine with me. I always seem to get in some really good workouts at this time but for now, I will stick with lifting in the PM....except for today

Shoulders

Set# Lbs x Reps

Shoulders:
Standing Clean & Press
Warm-up barx20
1 95x15
2 115x12
3 135x10
4 135x6
Leaning Lateral Raise w/dumbells
1 25x20
2 30x12
3 30x12
Standing Bent Over Raises
1 30x15
2 35x12
3 35x10
SUPERSET - Cable Front Raises w/Barbell Upright Rows
1 20x10 w/65x12
2 25x8 w/75x10
3 25x6 w/75x10

Cardio - 20 minutes of HIT Cardio (inc. 10 - 1 minute sprints)

 

[Lando33]

Quads, Hams & Calves:

Set# Lbs x Reps

Quads:
Barbell Front Squats:
Warm-up set Barx15
1 135x15
2 185x12
3 225x10
Barbell Squats:
1 225x15
2 275x12
3 315x10
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 -
Stiff Legged Deadlifts:
1 145x15
2 195x12
3 245x8
Lying Leg Curls:
1 90x20
2 110x15
3 120x12


Calves:
Will Be done tomorrow with Chest




Cardio: 35 Minutes Am Cardio. Low Intensity on the treadmill.

Notes: Great leg workout. Enough Said!

 

[Lando33]

Just wanted to let everyone know I am still here and still training hard. I was thinking about this thread and I will take a couple of pages from the Derek and Marc books and really try to amp up this thread's contents.

In the near future, I am going to work with Derek on an off season mass building program (I have grown to HATE the term "bulking" b/c it tends to put me in the mindset that I can eat anything I want in mass quantities). This is first time I have really enlisted anyone's help other than my own to create a diet (other than the Cut Diet). I am not sure what Derek has planned but I am so psyched to get the chance to work with him and I am even more excited to see the results!

 

[Lando33]

Monday 8/13

Meals:

Meal 1:
6 egg whites
2 oz lean london broil
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

 

[Lando33]

2 more videos from my Pro Card winning show:


YouTube - Broadcast Yourself.


YouTube - Broadcast Yourself.

 

[Lando33]

Tuesday 8/14 - proposed meals

Meals:

Meal 1:
2 scoops Substance WPI
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz grilled chicken
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

 

[Lando33]

Last night's workout:

Started my tri-phase training last night. This program will fit into my schedule perfectly over the next couple of weeks. The volume, in terms of number of exrecises is a little less than what I am used to doing but it will be great for shocking the body. With the increased number of sets, coupled with heavy weights and combining body parts on certain days, I really think this program will be very good for shocking my body.

The major differences for me is the 4 day split. I traditionally seperate my shoulder and chest days. Also, I usually do traps with shoulders. This program throws in traps with back and has shoulders following chest in it's first couple of weeks. I can't wait to see how I am feeling after the first couple of weeks. I really think this is going to be an ideal training program.

Chest:

Flat Bench Barbell
Warm-up - 135x12
1 225x10
2 275x8
3 315x6
Incline Dumbell Press
1 80x10
2 90x8
3 100x6
4 110x4 (I know the first week doesn't call for this but I was IN THE ZONE)
Dips:
1 BW+25x10
2 BW+45x8
3 BW+90x6
Dumbell Shoulder Press
1 80x10
2 90x8
3 100x6
Dumbell Lateral Raise
1 30x10
2 35x8
3 40x6

Notes: Since it was the first day of a new routine, I am expecting to be a bit sore, simply becuase of the new combo of exercises. I am looking forward to the rest of the week so I can really sink my teeth into this new program.

 

[Lando33]

Proposed Meals on 8/16/07

Meals:

Meal 1:
2 scoops Substance WPI
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz grilled chicken
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
6 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

 

[Lando33]

Last night's workout (8/15/07)

Back and Traps

Back:
Barbell Deadlifts (from the floor)
Warm-up set 135x15
225x10
315x10
365x6
Pull-ups
BWx10
BW+25x8
BW+45x6
Cybex Pulldown Machine
180x10 (hold for 2 count at the bottom)
180x10 (hold for 2 count at the bottom)
180x8 (hold for 2 count at the bottom)
Smith Machine Bent Over Rows
135x10
155x8
155x8

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

Notes: It has been a real mental struggle for me to work increased hours and keep to my routine but I continue to push through. The tri-sphase training at this time is a little less volume than I am used to but the comming weeks i'm sure will be different.

The most important thing for me in the comming weeks (where my schedule will get insaine) is to keep my diet in tact as best as possible. The best way for me to do this is to plan ahead. If I can keep my food in check, the rest will follow.

I have always said that your performance in challenging situations is what defines you.

 

[Lando33]

Biceps:
Barbell Curls:
1 95x12
2 105x10
3 110x8
Standing Preacher Curls w/EZ Bar:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
4 drop to 20lbs Dumbell and rep-out

Standing One-Arm Dumbell Curls:
1 30x12
2 35x10
3 35x8

Triceps:
EZ-Bar Cable Pressdowns:
1 70x15
2 80x12
3 90x8
EZ-Bar Skull Crushers:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
V-Bar Cable Pressdowns:
1 70x12
2 80x10
3 90x8
4 Drop set to 50x15

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

Notes: Crazy pump today. I really have gotten my diet on track this week and I think the combo of getting some good sleep and even better nutrition has really put me in a good place.

Primal NO2 has been producing for me. I really enjoy the pumps and vascularity I am getting from it. I actually am looking forward to my dosing (pre-workout) each day since I really am enjoying the taste as well.

 

[Lando33]

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

 

[Lando33]

On tap for 2nite's training:

Quads, Hams and Calves! Yeah man!

 

[Lando33]

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

 

[Lando33]

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!

 

[Lando33]

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

 

[Lando33]

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.

 

[Lando33]

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.

 

[Lando33]

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.

 

[Lando33]

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

 

[Lando33]

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
__________________

 

[Lando33]

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

 

[Lando33]

October 1

AM - Cardio and Abs

Cardio - 30 Minutes on a 3 incline on a treadmill

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

 

[Lando33]

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

 

[Lando33]

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!

 

[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]

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.