Mr_bhana's Tri-phase training log

**mr_bhana** · 04-09-2008, 01:19 PM

Thanks Kirk

Training: chest and Biceps
DB Bench
10x45lbs
10x55lbs
6x65lbs
4x70lbs

Incline BB Press
10x100lbs
8x112lbs
4x140lbs

Cable Crossovers
12x80lbs
10x90lbs
8x100lbs

Dips
10

DB Curl Superset w/Machine Preacher curls
33lbsx10--->10x40lbs
36lbsx10--->8x45lbs
40lbsx7---->6x50lbs

Cable rope curls
20x42.5lbs

Overall was a good WO.. ive noticed a slight increase in the size of my arms, and noticed new stretch marks over my traps and legs! lol. eaten real good so far, got some white rice and more chicken coming up!

**kenney** · 04-09-2008, 04:51 PM

looking tight mate. nice lifts on the bench man! you're a strong dude lol you gonna do triphase again or you got a new split?

maverick_76 · 04-09-2008, 05:17 PM

Nice work man, I wish I could say that my stretch marks were from muscle growth, lol. Yeah good weights man, that is great strength!

**mr_bhana** · 04-10-2008, 03:50 AM

Thanks guys, kenney il probably do the triphase again when i go on a proper bulk!

**islander** · 04-10-2008, 04:23 AM

that was a killer leg day damn! i love working my back too. your deads are insane! do you feel your calfs are totoally on verge of the crazyest cramp when you go that heavy? how high are you lifting your heels?

**mr_bhana** · 04-10-2008, 01:50 PM

^As high as possible islander! i also stretch down really lol.. My deads are my strongest excercise. i love doing em! My calves get pumped like mad.. Before i rarely used to train em, and now i do em proper and honest to say theyve grown! slowly but steadily

**mr_bhana** · 04-11-2008, 01:23 PM

Got my creatine today! ordered some primaforce creatine, 2 tubs of 400g, but that was out of stock so they gave me a 1kg tub of the same creatine! Moms back too which is good lol

Training, Back
Wide grip pull ups
3x10 (These are getting harder, cus my BW has increased)

Rack Deads
8x225lbs
7x270lbs
4x315lbs (Tried to pull one more, but it wasnt happening lol)

My back was already toast at this point

Superset BB Shrugs, Front and back
10x135lbs front+back
10x180lbs front, 8x180lbs back
10x200lbs front, 6x200lbs back

Tbar Rows (Wide grip) excluding bar weight
12x80lbs
10x20lbs
10x145lbs (Easy)

Machine Low row (Like the pic Ibanzeman posted up)
10x100lbs
10x125lbs
10x137.5lbs
(The machines in my gym are marked out in pounds, so these are dead accurate lol)

mperk · 04-12-2008, 01:41 AM

Great work out, dude! - esp the wide grip pull ups - gotta tell u they get a helluva lot harder as the body weight goes up! Try to stay ahead of the curve on that one - try em with a 5 or 10# weight to build some strength. they are hella good for the back & shoulders!

I'll be interested to hear how you like the creatine - have u tried it before? I liked it but used it for too long - my theory (or educated guess) is that you have to cycle it --after 2-3mos on, take a few off. For me it seemed to be ineffective (and expensive) after about 3 mos (mind u I kept it up for 6!) i also seemed to hold more water with it, but in general I was pretty happy with it and seemed to make some gains. My fav was no EXPLODE which (in retro was prolly too expensive) I liked the stack of caffine and Creatine. The flavors are really bogus - don't know why they try to fool u into thinking it tastes like punch! LOL

Have a good weekend bud - lift hard - eat big!

**kenney** · 04-12-2008, 06:46 AM

you are meant to cycle the creatine ^^^ lol i used Maximuscle Creatamax before and i got alot of good gains out of that. i reckon you will benefit nicely from creatine B, just drink like a fish on speed

KM · 04-12-2008, 10:46 AM

Damn this log is growing! Nice job bhana you're damn strong. Keep up the good work. Sorry I haven't been posting, lost track and was too energyless to post lol :(

Like jasoncpowell said in another thread, there's around 18% (I guess) of people who creatine works for. If it's you take it! If not don't waist your money. I liked the 3 weeks on, 1 week off. But everyone's different.

Good work sir.

**mr_bhana** · 04-12-2008, 11:50 AM

haha thanks! yeah ive used creatine before but for a really short period of time, say 4 weeks.. strenght shot up and got a lil fuller. I hardly drank any water then so iit probably didnt work as well. I think il try a 4 week on 2 week off cycle and see how it goes. Right now im drinking buckets of water!

Lol the thread is going but nowhere as big as your KM Lol

Training: shoulders triceps
DB shoulder press
10x40lbs
10x45lbs
8x50lbs
4.5x55lbs

Machine laterals
12x50lbs
10x60lbs
10x70lbs
8x70lbs

Wide grip upright rows
10x80lbs
10x85lbs
8x90lbs

Rear delt pull aparts
10x11lbs(per arm)
10x16lbs
8x16lbs