Tri Phase Progressive Training

It was leg day yesterday so here's my update (see, it all makes sense):

1. Squats

6 x 185, Strip Set of 5 x 135
6 x 185, Strip Set of 6 x 135
8 x 135

2. Leg Press

8 x 270, Strip Set of 6 x 180
8 x 270, Strip Set of 8 x 180
7 x 270

3. Leg Extensions

8 x 170, Strip Set of 6 x 135
7 x 170, Strip Set of 7 x 135
7 x 170

4. Stiff Legged Dead Lifts

8 x 175, Strip Set of 7 x 135
7 x 175, Strip Set of 5 x 135
6 x 175

5. Leg Curls

8 x 70, Strip Set of 7 x 45
7 x 70, Strip Set of 5 x 45
6 x 70

Hope you enjoyed reading it as much as I enjoyed typing it.

It's shoulder day

1. Seated MP

7 x 135, Strip Set of 7 x 95
7 x 125, Strip Set of 6 x 95
8 x 115

2. Upright Rows

6 x 105, Strip Set of 7 x 75
7 x 95, Strip Set of 7 x 75
8 x 85

3. Side Lat Raises

7 x 20s, Strip Set of 6 x 15s
8 x 20s, Strip Set of 7 x 15s
7 x 20s

4. Rear Lat Raises

8 x 15s, Strip Set of 7 x 10s
7 x 15s, Strip Set of 6 x 10s
7 x 15s

5. Shrugs

8 x 295, Strip Set of 6 x 225
7 x 295, Strip Set of 7 x 225
8 x 225

Awesome shrugs after all that!

Late on my update from friday, but here it is:

Arms

1. Barbell Curls

7 x 95, Strip Set: 6 x 75
7 x 95, Strip Set: 6 x 75
7 x 85

2. Seated DB Curls

6 x 40s, Strip Set: 6 x 25s
7 x 40s, Strip Set: 6 x 25s
7 x 40s

3. Preacher Curls

7 x 95, Strip Set: 7 x 75
7 x 85, Strip Set: 7 x 65
6 x 100-Dont know where that came from, just felt really good all of a sudden.

4. V Bar Pressdowns

9 x 130, Strip Set: 8 x 90
7 x 150, Strip Set: 7 x 110
6 x 165

5. 2 Hand DB Extension-Had to do standing due to gym overcrowding

8 x 60, Strip Set: 7 x 40
7 x 65, Strip Set: 5 x 45
7 x 70

6. Cable Kickbacks with no handle

7 x 30, Strip Set: 6 x 20
6 x 30, Strip Set: 6 x 20
8 x 20

Thanks for the compliment Blu. I always feel like a slight pussy on delt day due to the fact that I'm real anal about form on raises. I force myself to keep my arms fully straight on rear and side raises. It drops my wieght by about 15 pounds in each hand as compared to what I can do when I do them like a lot of other people do (ie, high amount of bend in the elbows).

Actually, I lie, I feel like a pussy every day when looking back on my numbers, I'm never happy with my strength, particularly during and extended cut. I'm particularly frustrated by my squat and bench weights. I should easily be repping out 225 or more, but I seem to be strugging with mid to high 100s. What the hell?

Chest and Calves from yesterday:

1. Incline DB Press:

9 x 60s plus 6 partial reps, Strip Set: 6 x 30s
8 x 60s plus 4 partial reps, Strip Set: 6 x 30s
5 x 60s

2. Flat Bench

6 x 145 plus 5 partial reps, Strip Set: 8 x 95
6 x 135 plus 4 partial reps, Strip Set: 8 x 95
7 x 135

3. Low Cable Crossovers-The weights listed is the weight on each stack of the cables.

9 x 30 plus 6 partial reps, Strip Set: 8 x 20
8 x 40 plus 4 partial reps, Strip Set: 8 x 20
7 x 50

4. Standing Calf Raises

8 x 295 plus 4 partial reps, Strip Set: 8 x 225
9 x 295 plus 7 partial reps, Strip Set: 8 x 225
9 x 295

5. Seated Calf Raises

8 x 210 plus 6 partial reps, Strip Set: 9 x 140
9 x 140 plus 8 partial reps, Strip Set: 9 x 90
9 x 160

There you have it.

Time once again for my update from yesterday:

1. Lat Pulldowns

7 x 140, 4 Partial Reps, Strip Set of 8 x 90
7 x 130, 5 Partial Reps, Strip Set of 8 x 90
7 x 130

2. Close Grip Pulldowns

7 x 120, 4 Partial Reps, Strip Set of 7 x 90
7 x 120, 4 Partial Reps, Strip Set of 8 x 90
8 x 110

3. Deadlifts*

7 x 205, NO Partial Reps, Strip Set of 10 x 135
6 x 235, NO Partial Reps, Strip Set of 10 x 135
6 x 205

4. One Arm DB Rows

7 x 60, 6 Partial Reps, Strip Set of 8 x 40
7 x 60, 6 Partial Reps, Strip Set of 7 x 40
8 x 60

* Not quite sure how the fuck you do a partial rep deadlift, so I didnt do them. Honestly, it doesnt seem worthwhile to only lift the weight part of the way up, so I just didnt do it. Probably will do the same thing for squats tonight, i mean really, what's the point?

Posted by: @Burton

Thanks for the compliment Blu.  I always feel like a slight pussy on delt day due to the fact that I'm real anal about form on raises.  I force myself to keep my arms fully straight on rear and side raises.  It drops my wieght by about 15 pounds in each hand as compared to what I can do when I do them like a lot of other people do (ie, high amount of bend in the elbows).

I'm sure you know this, but the increased distance, albeit fairly small, greatly increases the downward torque of the system. Then again, you could just increase the weight to get the same effect. There are also factors with ROM and insertions and whatnot. I'm not so sure keeping your arms straight out would be the best way to go as it seems like it would put some extra stress on your elbow and shoulder joints. You're probably bending slightly,though. I'm still kind of curious as to whether increasing the weight and decreasing the distance from the rotation point, or decreasing the weight and increasing the distance would be better. I know you should be a good distance out to hit the target muscles, though.

Posted by: @BluSilver

Thanks for the compliment Blu.  I always feel like a slight pussy on delt day due to the fact that I'm real anal about form on raises.  I force myself to keep my arms fully straight on rear and side raises.  It drops my wieght by about 15 pounds in each hand as compared to what I can do when I do them like a lot of other people do (ie, high amount of bend in the elbows).

I'm sure you know this, but the increased distance, albeit fairly small, greatly increases the downward torque of the system. Then again, you could just increase the weight to get the same effect. There are also factors with ROM and insertions and whatnot. I'm not so sure keeping your arms straight out would be the best way to go as it seems like it would put some extra stress on your elbow and shoulder joints. You're probably bending slightly,though. I'm still kind of curious as to whether increasing the weight and decreasing the distance from the rotation point, or decreasing the weight and increasing the distance would be better. I know you should be a good distance out to hit the target muscles, though.

I do bend slightly. If you were to measure the angle of my arm, using my upper arm as the starting point, I would say that if you take the inside angle (ie, the underside of the forearm) i would say the angle would be 150-160 degrees or so. This varies from some people that I see who have as much bend as 90 degrees. I've found this angle is what causes the least discomfort in my arms. Additionally, I've found that for me personally, this is the bend angle that I feel the best in my delts.

Particularly on rear delt raises this is relevant because if I bend my arms too much, I end up feelng like I"m hitting my back like you do in supine db rows or bent over barbell rows to a lesser extent. Anyway, it's 6 in the am, so you'll have to forgive the rambling nature of this post and I hope it at least illuminated why I do it the way I do. Althought I suppose this is all relative as I had a roomate a couple of years ago who did them all with the high bend angle and had respectable delts so it's all the person who's training I guess. I've tried it that way and it just doesnt do it for me.

I've been being a lazy shit the last couple of days, so no updates. I'll post 3 updates tonight from the last 3 days. Althought I dont know how many of you are regulars, I'm still with it, so in case you were wondering, which I'm sure you werent.

Anyway, I've had a bad couple of days. Mainly friday and saturday. Friday night, I drank as hard as I could for 5 hours until I blacked out and probably passed out shortly thereafter. I dont recall as I was blacked out. hit the shit hard, lots of high alcohol content beer, jack daniels, beer bongs, etc. Probably around 20 drinks in this time period. Hard to tell whether or not I acted a fool in front of everyone I know, but I"m guessing I did. I'll find out tomorrow when I show up for work, but I told them beforehand that I was getting blacked out more htan likely, so no big shock for any of them.

Additionally, I missed my workout friday/saturday cause of this. Friday I skipped it hoping to go saturday and just didnt make it on saturday. Fucking loserish nonsense out of me, no more of it. I'm really tired of living my life sloppily as of the last 2 months or so. I havent been missing workouts, just living like shit otherwise. Probably better than most people, but unacceptable by my personal standards.

Anyway, on to my last 2 updates I have skipped doing in the next 2 posts.

Legs from wednesday:

1. Squats:

7 x 185, 7 Partial Reps, Strip Set: 6 x 135
6 x 185, 8 Partial Reps, Strip Set: 7 x 135
6 x 185

2. Leg Press

8 x 250, 7 Partial Reps, Strip Set: 8 x 180
8 x 250, 7 Partial Reps, Strip Set: 8 x 180
7 x 250

3. Leg Extension

8 x 170, 7 Partial Reps, Strip Set: 8 x 90
8 x 180, 9 Partial Reps, Strip Set: 7 x 90
7 x 215

4. SLDLs

7 x 165, 4 Partial Reps, Strip Set: 8 x 115
7 x 165, 5 Partial Reps, Strip Set: 7 x 115
6 x 165

5. Leg Curls

7 x 70, 5 Partial Reps, Strip Set: 8 x 45
8 x 70, 6 Partial Reps, Strip Set: 8 x 45
7 x 70

Shoulders From Thursday:

1. Military Press

6 x 135, 4 Partial Reps, Strip Set: 7 x 95
6 x 115, 4 Partial Reps, Strip Set: 7 x 95
8 x 115

2. Upright Rows

6 x 95, 5 Partial Reps, Strip Set: 7 x 75
7 x 95, 4 Partial Reps, Strip Set: 8 x 75
6 x 95

3. Side Delt Lat Raises

8 x 20s, 5 Partial Reps, Strip Set: 8 x 10s
7 x 20s, 6 Partial Reps, Strip Set: 8 x 10s
8 x 20s

4. Rear Delt Raises

8 x 15s, 7 Partial Reps, Strip Set: 8 x 8s
8 x 15s, 5 Partial Reps, Strip Set: 7 x 8s
8 x 15s

5. Barbell Shrugs

7 x 295, 6 Partial Reps, Strip Set: 8 x 225
8 x 295, 7 Partial Reps, Strip Set: 8 x 225
9 x 295

Been busy as of late with a mix of existential crises and SAD.

Anyway, switched up to frequency stage, here's from monday:

1. Incline Barbell Press

10 x 135
8 x 155

2. Standing Barbell Press (Military)

8 x 115
8 x 115

3. Dips

8 x BW
7 x BW

4. Close Grip Bench

9 x 115
8 x 115

5. Back Squat

8 x 145
8 x 145

6. SLDLs

10 x 135
10 x 135

7. Barbell Rows

10 x 135
8 x 135

8. Chin Up*

4 x BW
3 x BW

9. Standing DB Curl-Alt

8 x 35s
8 x 35s

10. Cable Curls Supersetted with Reverse Cable Pressdowns

10 x 80/10 x 80
8 x 100/10 x 100

11. Standing Calf Raises Supersetted with Barbell Shrugs

10 x 225/10 x 185
10 x 225/10 x 185

* I'm a big pussy on Chinups, cant do a set of 8 with bodyweight, but I did as many of them as I could. But I am getting stronger, thankfully and I"m starting to become less of a loser. I guess I could only go up from where I was.

I'll save you all with my existential problem, no point in getting into that as I"m sure most of you dont care anyway. It's not a big deal, just not sure if I'm where I want to be in life at this stage of it and that's been slowly eating away at me the last few weeks.

Well once again, I got to lift yesterday, which is good as I was having withdrawls. But on to the lift, it was mediocre, I didnt feel great, but I didnt feel horrible. Might have just had an off day, I just had a lot on my mind I guess, see my previous post for that. I think I'm having a quarter life crisis or some bullshit. Oh well, I tend to recover quickly so at least I'll be better in a week or so. Anyway, on to my workout:

1. Close Grip Pulldowns

9 x 140
8 x 140

2. Seated Cable Rows

10 x 90
8 x 160

3. Standing BB Curls

8 x 85
9 x 85

4. Leg Press

10 x 180
9 x 250

5. Leg Curl

10 x 70
10 x 80

6. Hack Squat

10 x 115
9 x 135

7. Low Pulley Crossover

9 x 80
8 x 100

8. Bench Press-Switched to DB Press

10 x 60s
9 x 60s

9. Close Grip Bench

10 x 115
9 x 125

10. Lateral Raises

8 x 20s
9 x 15s

11. Seated Calf Raises Supersetted with DB Shrugs

10 x 140/10 x 70s
10 x 140/10 x 70s

There you have it, now I'm going to work and home for the weekend.

Been busy lately, three updates coming tonight. Sorry about that.