Mr_bhana's Tri-phase training log

**mr_bhana** · 05-18-2008, 04:49 AM

Thanks for the advice man i really appreciate it!

Seriously, the weakest part of my chest is the lower part. I doubt anyone has equal amount of chest thickness in the upper, middle and lower part.

For the shoulders, what you did defo worked for you i can tell. Im just gonna train shoulders on a day by itself. Itll be DB press, Military Press, Wide grip upright Rows, Giant sets of Lateral raises and Something for the rear delts.

And for the cable crossover curls, i tried them yesterday, but i forgot to mention it. The pump was sick!

**kenney** · 05-18-2008, 09:47 AM

hey B sorry i havent been around much matey. workouts are looking good man, i cant wait to get back into my routine. ive been reccomended another gym but wont be able to go there until im driving!

how did psychology go? im guessing you did Freud...how did you find it? lol i resat my PYB1 exam and think i did pretty well in it. did pretty shit in PYB2 though lol looking forward to getting my results haha my last two exams are tomorrow - 2 sociology exams straight after each other

**mr_bhana** · 05-18-2008, 09:52 AM

No need to appologise bro. I think it went well, I dont wanna get my hopes high so im not gonna say it was easy.

In the Abnormality exam i chose the Biological explanations of Anorexia. There was no Freud question lol

For stress I chose Personality modifying the effects of stressors (Freidman And Roseman)

For Social Influneces I chose Moscovicis Question for the 18 marker, and i had research methods as well as a computing exam.

Youre lucky i Finish Friday!!

**mr_bhana** · 05-18-2008, 03:06 PM

OK this is what ive got! Its time to focus on training and eating! Diets gonna be semi dirty but not too bad!

Starting Friday. All weights will be heavy obv.

Day 1: Shoulders + Calves
DB Shoulder Press 3x8,6,4
Military Press 3x12,10,8
Wide Grip Upright Rows 3x10
Giant Set Lateral Raises 2x8,8,8,8
Rear Delt Pull Aparts 3x12

Standing Calf Raises 4x8

Day 2: Arms
Seated DB Curls 10,8,6
Barbell Curls 12,10,8
Cable Crossover curls 12,10

Skullcrushers 10,8,6
Cable Pressdowns/Haneys 12,10,8

Day 3: Rest

Day 4: Legs
Squats 12,10,8,20
Flat Leg press 10,10,10
SLDLs 10,10,8
Walking Lunges 2x60ft
Leg Press Calf Press 20,20,20
Calf Raises 8,8,8

Day 5: Chest
DB/BB Bench 10,8,6
Incline DB Bench 12,10,8
Decline Bench/Weighted Dips 10,9,8
Cable Crossover, 15

Day 6: Back + Calves
Pull Ups, 3xFailure
Rack Deads, 10,8,6
DB/BB Row 10,10,10
Machine Low Row 10,8,6
BB Back Shrug 10,10,10

Leg Press Calf Press, 20,20,20

Day 7: Off

Sample Diet:
Water 2 Gallons

9am: 4 eggs, oatmeal, fruit
11.30am: Rice Cakes, Tuna Can, Seeds
1.45pm: Whatever moms made, usually meat veg and wholegrain rice or bread
4pm: Brown pasta, Talapia/Steak/Chicken
----Train----
PWO: Shake with the essentials
7pm: White rice, Protein Source
9pm: Cottage Cheese, Fat

Am gonna be lookin for a job, and if i do find one, im gonna have to revolve my training and diet around it. Wish me luck!

**allstar** · 05-19-2008, 12:23 AM

hey that split looks great man! im sure you will have great gains.

**mr_bhana** · 05-19-2008, 09:49 AM

Thanks bro i hope so too!

**mr_bhana** · 05-19-2008, 02:20 PM

Upper Body WO
Pull ups
15, rest pause, 4, rest pause, 2

BB bent over row
10x135
10x145
8x155

DB bench
10x45lbs
10x55lbs
10x65lbs
6x73lbs? (32.5kg DBs)

Standing alterante DB shoulder press
3x10x40lbs

Dips
10xBW
10xBW+17lbs
10xBW

BB bench
15x135lbs

Chest was toast
I was toast!!!

mperk · 05-20-2008, 12:06 AM

Quote:

Originally Posted by mr_bhana

OK this is what ive got! Its time to focus on training and eating! Diets gonna be semi dirty but not too bad!

Starting Friday. All weights will be heavy obv.

Day 1: Shoulders + Calves
DB Shoulder Press 3x8,6,4
Military Press 3x12,10,8
Wide Grip Upright Rows 3x10
Giant Set Lateral Raises 2x8,8,8,8
Rear Delt Pull Aparts 3x12

Standing Calf Raises 4x8

Day 2: Arms
Seated DB Curls 10,8,6
Barbell Curls 12,10,8
Cable Crossover curls 12,10

Skullcrushers 10,8,6
Cable Pressdowns/Haneys 12,10,8

Day 3: Rest

Day 4: Legs
Squats 12,10,8,20
Flat Leg press 10,10,10
SLDLs 10,10,8
Walking Lunges 2x60ft
Leg Press Calf Press 20,20,20
Calf Raises 8,8,8

Day 5: Chest
DB/BB Bench 10,8,6
Incline DB Bench 12,10,8
Decline Bench/Weighted Dips 10,9,8
Cable Crossover, 15

Day 6: Back + Calves
Pull Ups, 3xFailure
Rack Deads, 10,8,6
DB/BB Row 10,10,10
Machine Low Row 10,8,6
BB Back Shrug 10,10,10

Leg Press Calf Press, 20,20,20

Day 7: Off

Sample Diet:
Water 2 Gallons

9am: 4 eggs, oatmeal, fruit
11.30am: Rice Cakes, Tuna Can, Seeds
1.45pm: Whatever moms made, usually meat veg and wholegrain rice or bread
4pm: Brown pasta, Talapia/Steak/Chicken
----Train----
PWO: Shake with the essentials
7pm: White rice, Protein Source
9pm: Cottage Cheese, Fat

Am gonna be lookin for a job, and if i do find one, im gonna have to revolve my training and diet around it. Wish me luck!

Good looking plan B - you should get some awsome results with that and the dirty diet. I like the 4 pm meal - great protein! Later bro.

**mr_bhana** · 05-20-2008, 06:43 AM

Thnx 4 stoppin mperk!

**mr_bhana** · 05-20-2008, 01:36 PM

I weighed my self in the nude, empty stomached and i weigh 164lbs exactly. I havent been eating well at all in the past month.

But i assure you this is about to change! You dont know how determined i am for this bulk. Im shooting for 175-180 and after that il cut according to how much fat needs to be lost. I believe my target is reasonable and not super ambitious. Feel free to disagree!

Cant wait till friday! =D