[mr_bhana]

Ok guys, ive been reading into the tri-phase training regime introduced by Scivation a while back but i have never got round to doing it, now ive got 9weeks free without any interupptions, except exams, ive decided to give it a go...

It consists of 3 phases, Volume, Intenisity and Frequency which really boasts a varied workout. each phase is 3 weeks long and i will also be posting my daily nutrition and training at the end of each day, i have had a weeks rest and today will be my return to the gym

I will keep you guys posted

[Kirk]

look forward to reading...best of luck, i start back on wednesday...

[julio40]

good luck and keep getting brolic.

[KM]

Good luck.

[mr_bhana]

meal1:
1cup oatmeal with 1.5 cup skimmed milk
4 egg whites
tbsp codliver oil
multi vitamin

meal 2:
grilled chicken in brown tortilla wraps
side of grilled veggies

meal 3/Pre workout:
1 cup oatmeal with 1.5 cup skimmed milk
1.5 servings of met-rx extreme whey protein

WORKOUT (Phase 1, Volume, the following week each excercise will be increased in volume by 1 set)

Hard and Heavy Chest & Shoulders, after a thorough warm up:
3 x Incline Bench, 10,10, 8
3 x Weighted Dips, 10,10,7
3 x Dumbbell Bench Press, 10,10,8

3 x Dumbbell Shoulder Press, 10,10,8
3 x Lateral raise, 10,10,8

meal 4/Post W.O:
Shake consisting of 21g Protein, 60g simple carbs

meal 5 (45 mins after Post WO nutrition:
Brown Pasta, with sweetcorn, light mayonaise with omega 3 and lots of tuna

meal 6
3 rice cakes
1 scoop met-rx with 7.5 floz skimmed milk
grounded oatmeal in the shake
1 large tbsp of natrual peanut butter also in the shake

1 gallon of water spread throughtout the meals and throught the day

[mr_bhana]

meals were pretty much the same, no training because it was my day off, for my last meal we wnt to a grill house for my grandads b-day. meal consisted of tonnes of beef chicken and lamb with a few currys, must have eaten like 2lbs of meat lol

[chrispghmuscle]

Any chance you can add how much weight your doing with your movements?

[mr_bhana]

yh il edit thepost, lol i must warn you its not a lot

[mr_bhana]

ok it wont let me edit post 5 for some reason

meals more or less the same as post 5.
Training: Back + Traps

Back
3 x wide grip pull ups, 10,10,10
3 x Bent over row, 1x10 122lbs, 1x10 135lbs, 1x9 155lbs
3 x deadlift, 1x10 180lbs, 1x10 225lbs, 1x8 250lbs

Traps
3x barbell shrug, 1x10 135lbs, 1x10 180lbs, 1x8 225lbs
3x dumbbell shrug, 1x10 135lbs, 1x10 150lbs, 1x8 180lbs

Rest time: 90 secs

[mr_bhana]

Todays my rest day but im ill as ever, the news says 100k brits a week are catching a stomach bug called norovirus, im one of the unfortunate ones. i have'nt eaten anything all day because everytime i do i throw up, if this carries on looks like am missing leg day tommorow, ive been living of water and for a bodybuilder this is traumatic lol, hoping for a swift recovery

[kenney]

unlucky bro lol you were off to a good start. hope you get better soon