[kenney]

good afternoon to you all. my other log was unfortunately and accidentally deleted so i will start a new one lol with much consideration, i have decided to scrap the triphase regime as it is too strict right now. i have to follow a routine that will allow me to take a day or two off if needed because of schoolwork, exams etc i want a routine to develop lacking bodyparts and/or parts that i generally just wanna add some size onto. i will be using high volume as i found this worked incredibly well for me with the triphase. here is what ive put together:
Day1:
Chest and Shoulders:
High Cable Crossover
Low Cable Crossover
Smith Bench
Incline DB Bench
Military Press
Lateral Raises (front and side)

Day2:
Back and Traps:
One Arm DB Row
Vbar Pulldown
Deadlift
Seated Row
Smith Shrug
DB Shrug

Day3:
Legs:
Smith Squat
Leg Press
Leg Ext
Standing Calf Raise (smith)
Tibia Plate Raise
Light freeweight BB Squats

Day4:
Arms:
BB Curl
Zip Curl
21's (reverse grip)
CG Bench
Tri Pulldown
Weighted Bench Dips
Barbell Wrist Curl (reg and rev grip)


my main focus points are forearms, triceps, chest and legs

i will be doing about 6sets per excercises with 2 warm up sets. the 1st warm up set will be .25 of my intended max weight. my 2nd warm up set will be .5 of my intended max weight. eg:
Bench Press - say for example my intended weight is 80kg, it will go like this:
20kg, 40kg, 80kg, 80kg, 80kg, 80kg

i realise this is pretty high volume so i will just see how it goes for a week. i may have to reduce the number of sets or number of excercises because of the clock. all will be in the rep range of 8 - 15. i will also be using slighter lighter weights so that i can focus of form and doing slow ROM on all excercises

thanks for reading

[YM123]

looks good kenney, on leg day i would add in some hamstring exercises as it is all quad exercises, just a thought

[Kirk]

looks good kirk, ill be following closely!

[mr_bhana]

good luck with the new split! looks good, i agree with YM, instead of Leg ext try leg curls or SLDLs? i will be following bro!

[kenney]

ye i know there isnt much hamstring work but the only isolation movement i can do for hams is seated leg curls - and they really dont work for me. i feel like i get plenty of ham work from squats and leg press but i might add SLDL's in too

[islander]

looks good let us know how your liking it!




one reason why i did a log on here is cause my sheet from the gym got thrown out i was so bummed sorry to here about thr deletion.

[KM]

Good luck kirk. Love the title! Just a couple things I don't understand this way I follow your log properly;

Are your exercises in order?
What's a Tibia Plate Raise? Calves?
Do you enjoy the leg press?

Just a thought I had in mind, are traps your weak point? Maybe, if time runs short you could simplify the movements you do for traps (upper). Reduce exercises and up volume? What do you think? Smaller muscle so that's what I though.

My split is similar to yours, good luck buddy!!

[ZackKnight]

from what I understand a Tibial plate raise is just a seated calf raise considering that a lot of the weight is placed upon the upper knee and the superior tibia

[ibanezman88]

cool man
a kenney log!!!

[ibanezman88]

ok, IMO, you should be doing your presses for chest before your cable crossovers.

for your back workout, deadlifts should go first and instead of the v-grip pulldowns, how about wide grip pullups? or if you can't do those, wide-grip pulldowns? will give you more width.

on your leg workout, why not do freeweight squats first?

also, what happened to hamstrings?

your abbs must be shredded as hell because i don't see any abb movements in your split.

[KM]

Right.

Cable crossovers, flys, pullovers are considered "active recovery movements" and nonetheless should be down after the primary exercises are done. However, I remember him telling me he didn't have the availability to the machines/areas in the gym whenever he wanted.

I also don't feel you need 2 different exercises for calves, unless of course it's a lagging bodypart. Both exercises are similar in nature, and you'd wasting time setting up, etc. Stick to Freeweight squats to begin with, and add hamstring work.

Originally Posted by ibanezman88

your abbs must be shredded as hell because i don't see any abb movements in your split.

Local abdominal development. But yeah, unless you really aren't focused on core or direct global ab work, I'd add a mini-session of some sort. How do you abs feel after compound, multi-joint work? Do you further into core work as Tri-phase progresses?