Mr_bhana's Tri-phase training log

**mr_bhana** · 01-27-2008, 09:54 AM

Meal1: 1 cup oatmeal with 1.5cups milk, 3 large egg whites, 1 yolk
***Workout***
after a very through warm up and stretching:
Warmup Squats: 1x20x45lbs, 1x10x100lbs(ass to grass)

Squats: 1x10x135lbs, 1x10x155lbs, 1x10x180lbs, 1x9x200lbs, 1x6x225lbs

Vertical Leg Press (really deep): 1x10x180lbs, 1x10x190lbs, 1x10x200lbs, 1x10x225lbs, 1x8x235lbs

SLDL's: 1x10x70lbs, 1x10x85lbs, 1x10x100lbs, 1x10x110lbs, 1x10x120lbs,

Leg extensions: 1x10x110lbs, 1x10x115lbs, 1x10x120lbs, 1x10x135lbs, 1x10x150lbs

Lying leg curl: 1x10x70lbs, 1x10x80lbs, 1x10x95lbs, 1x6x100lbs, 1x6x110lbs
*****I WaS DeaD LoL*****
PWO nutrition: 1.5 scoops whey protein, 1 pear, 1 banana
PWO meal: White rice, potatoes, 0.75lbs of chicken
Ive already drank a gallon today

KM · 01-27-2008, 10:16 AM

That's what's up bro. Turning this into a nutrition log also! Props. Looks like you hammered those legs man,

**mr_bhana** · 01-27-2008, 11:01 AM

thanks yh i did hit those legs pretty hard lol

**mr_bhana** · 01-28-2008, 11:49 AM

Phase 2: Intensity
the goal is to lift near maximal load for low reps and long rest time:
the split is at follows:
WO 1: Upper body A
WO 2: Lower body B (i have decided to train bi's with lower body as upper body days have more volume)
WO 3: Upper body B
WO 4: Lower Body B

1st week, 6 reps
2nd week, 4 reps
3rd week, 2 reps

KM · 01-28-2008, 01:29 PM

Ah, sounds great. Looking forward to the beginning of this. Very planned out, you should produce some quality gains bhana bro

**mr_bhana** · 01-28-2008, 02:44 PM

^hopefully i will! heres how today went

Upper Body A
Bench press: 1x6x146lbs, 1x6x157lbs, 1x6x168lbs

Close grip Bench Press: 1x6x110lbs, 1x6x123lbs, 1x6x135lbs

Barbell Military Press: 1x6x100lbs, 1x6x111lbs, 1x6x111lbs

Bentover row: 1x6x146lbs, 1x6x157lbs, 1x6x168lbs

Barbell Shrug: 1x6x180lbs, 1x6x190lbs, 1x6x210lbs

KM · 01-28-2008, 02:51 PM

Looking good. You got my weights beat bro, nice numbers! Very impressive.

Very short workout, how long did it take you?

**mr_bhana** · 01-28-2008, 03:34 PM

Dont worry about the weights bro remember i weigh more than you lol, remember the quote 'its how much you look like you can lift lol

WO took say 35 - 45mins, rest times were 2-3 mins long

KM · 01-28-2008, 04:13 PM

Correct on that one! Wow that's short, I just got back from mine. It was real short- around 40 minutes. Keep up the hard work.

**mr_bhana** · 01-29-2008, 04:26 AM

^^i'll keep doing what im doing bro!