Mr_bhana's Tri-phase training log

**mm1snapper** · 03-19-2008, 04:55 PM

Quote:

Originally Posted by mr_bhana

Like i mentioned the gyms changing all the covers on the benches, even the ones on the flat and incline bench stations so no barbells this WO, im quitting this gym anyway lol

Training:
Dumbbell Bench Press:
10x55lbs
8x60lbs
5+2 assisted rep x 62.5lbs

Weighted Dips
12xBW
10xBW+11lbs
10xBW+16lbs

Incline Flyes
10x22lbs
10x27lbs
8x33lbs

Barbell Curl
10x65lbs
8x75lbs
6x75lbs

Incline Curl
10x27lbs
8x27lbs
Dropset, 6x33lbs, 5x15lbs

Nice work out! Although i prefer dumbbell work more than barbell. Only one i see absolutely necisarry is flat bench to stablize the shoulders.

**mr_bhana** · 03-19-2008, 05:25 PM

Yh flat bench an incline bench i deam as mandatory lol, not in the same WO lol, il have one barbell excercise and one compound dumbbell excercise

**ibanezman88** · 03-19-2008, 11:26 PM

understandable. i try to hit all angles in the same workout. though.

**mm1snapper** · 03-19-2008, 11:31 PM

Quote:

Originally Posted by ibanezman88

understandable. i try to hit all angles in the same workout. though.

As do i my man... Flat, Incline, Flys, Dips...Maybe Decline every now and then lol.

**mr_bhana** · 03-20-2008, 05:18 AM

Yup me too, either flat/incline BB, flat/incline DB and dips

crazytomie · 03-20-2008, 07:13 AM

Cheers for the comment's on my log mate. Do you train with somone or is this by urself. The weights are quite impressive... i think lol tryin to convert in my head

Mate there's nuthin better over hear than running in the rain, but its a bit warmer ova here lol. keep up the good work anyway buddy.

**mr_bhana** · 03-20-2008, 01:30 PM

Lol thanks, yeah the weights in england are a bit silly, we use KGs in the gym, but when you got to the butchers or something they use pounds lol.. For some reason we mix imperial and metric measures haha, I have a WO partner at the Moment, but im changing gyms tommorow so im gonna lose him lol.. Hes still got 10 months left on his membership and he cant quit it lol

**mr_bhana** · 03-21-2008, 11:00 AM

Gym was open half day today seeing as its good friday.. so heres the Back training

Wide grip pull ups
3x10

Deadlifts
Warm up with 135lbs
8x225lbs
6x270lbs
4x295lbs

I felt as if i was going to black out after the last set, but all was good!

Dumbbell rows
10x65lbs
8x70lbs
6x75lbs

Barbell Shrug
3x12x180lbs (Thick Bar)

Machine Low Row
10x110lbs
8x120lbs
6x130lbs

**mr_bhana** · 03-21-2008, 11:08 AM

Got a new back pick up! i know ive added on some more width than before.. Critiuqe guys!

**ibanezman88** · 03-21-2008, 01:39 PM

nice man
that pic you had up of your side tricep was sick. i was gonna rep you but i must pass some around first. you got REALLY nice delts

you're starting to get a lot more thickness on the back. keep doing those rows buddy. and the pullups are definatly helping cuz you got some nice width.

sice your back's width has increased, you should probably try to increase arm size.
delts look great. maybe try to bring your traps up a little bit.
go heavy on the shrugs and try doing close-grip upright rows. looks like you're going all the right things. keep it up buddy.
don't stop doing all those deadlifts.
you could also use some more lower back thickness. it helps if you do more higher volume workouts that involve a couple free weight movements. you can maybe try something like this.

pullups
deadlifts
barbell rows
dumbell rows
t-bar rows

doing these in one workout will certainly bring out more thickness. it might be harsh on you lower back at first. make sure you use a belt and take care of yourself. nice weight on the dumbell rows.

keep up the amazing work buddy. i'm so proud of you. you're a beast.

**mm1snapper** · 03-21-2008, 01:57 PM

Nice pic my man! Your starting to get that width on you back!!! And your keeping your waist line down which is awesome. Keep up the good work.