Tri Phase Progressive Training

Update from monday, the 19th.

1. Incline Bench Press

10 x 135
8 x 155

2. Standing Barbell Military Press

8 x 115
8 x 115

3. Dips

10 x BW
9 x BW

4. Close Grip Bench

9 x 115
8 x 125

5. Back Squat

9 x 135
9 x 135

6. SLDS

10 x 185
8 x 215

7. Barbell Rows

9 x 135
8 x 135

8. Chin Ups

3 x BW
2 x BW

9. Standing DB Curls

8 x 40s
9 x 35s

10. Cable Curls Supersetted with Reverse Cable Press Downs

10 x 90; 10 x 100
10 x 120; 10 x 120

11. Standing Calf Raises Supersetted with Barbell Shrugs

10 x 285; 10 x 195
9 x 305; 10 x 195

Update from Wednesday the 21st:

Note: I played about 2 hours of high intensity basketball before this, so I was kinda drained.

1. Close Grip Pulldowns

10 x 100
9 x 100

2. Seated Cable Rows

9 x 100
8 x 100

3. Standing BB Curls

10 x 75
9 x 75

4. Leg Press

10 x 180
10 x 180

5. Leg Curl

10 x 70
10 x 70

6. Hack Squat-Barbell

8 x 135
9 x 135

7. Low Cable Crossovers

9 x 80
9 x 80

8. DB Bench Press

9 x 60s
9 x 60s

9. Close Grip Bench

10 x 115
8 x 135

10. Lat Raises

9 x 15s
9 x 15s

11. Seated Calf Raises Supersetted with DB Shrugs

10 x 140;10 x 65s
10 x 140; 10 x 70s

I also supersetted almost every 2 exercises (ie #1 & #2, #3 & #4, etc).

Update from Wednesday the 21st:

Note: I played about 2 hours of high intensity basketball before this, so I was kinda drained.

1. Close Grip Pulldowns

10 x 100
9 x 100

2. Seated Cable Rows

9 x 100
8 x 100

3. Standing BB Curls

10 x 75
9 x 75

4. Leg Press

10 x 180
10 x 180

5. Leg Curl

10 x 70
10 x 70

6. Hack Squat-Barbell

8 x 135
9 x 135

7. Low Cable Crossovers

9 x 80
9 x 80

8. DB Bench Press

9 x 60s
9 x 60s

9. Close Grip Bench

10 x 115
8 x 135

10. Lat Raises

9 x 15s
9 x 15s

11. Seated Calf Raises Supersetted with DB Shrugs

10 x 140;10 x 65s
10 x 140; 10 x 70s

I also supersetted almost every 2 exercises (ie #1 & #2, #3 & #4, etc).

Update from yeseterday's "workout". I only got about a third of the way through. I'm highly dissapointed, I was fucking drained but that's no excuse to skip a large chunk of a workout. Problems being the following: Had to be at work from 6 in the am to slightly after 3, with only one 15 minute break. Only solid food I had prior to workout was breakfast at 445 in teh morning and only other food was one mrp around 11 in the morning. Busted my ass all day at work, was drained mentally and physically. Anyway, on to the gym experience of the day:

1. Incline Barbell Bench:

9 x 135
8 x 135

2. Standing Barbell MP:

6 x 115
6 x 115

* A foreshadowing of shit to come*

3. Dips

8 x BW-Barely managed this

4. Close grip bench

7 x 135-Couldnt get the weight back up during the 8th rep, so I had to switch grip to regular bench grip and lift it like that.

This was enough for me, at least on friday. I felt like I had gotten my shit kicked in all fucking day, and was feeling pretty defeated at this point. Worst day in the gym that I can honestly recall from memory. Then I spent the rest of the day feeling like crap for cheating myself and not staying and making myself carry out the workout.

Workout update from tonight: Feeling much better, the intensity and drive is back now. Thankfully.

1. Close Grip Pulldowns

10 x 120
9 x 140

2. Seated Cable Rows

9 x 120
9 x 120

3. Standing BB Curls

10 x 85
9 x 95

4. Leg Press

10 x 230
9 x 230

5. Leg Curls

10 x 95
8 x 105

6. Hack Squats-Barbell

10 x 135
8 x 155

7. Low Pulley Crossovers

10 x 80
9 x 100

8. DB Bench

10 x 65s
8 x 70s

9. Close Grip Bench

8 x 135
10 x 135

10. Lateral Raises

10 x 15s
10 x 20s

11. Seated Calf Raises Supersetted with DB Shrugs

10 x 160, 10 x 80s
8 x 180, 9 x 80s