[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!!

[Zack]

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?

[kenney]

Originally Posted by 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!!

lol thanks dude. the title just came to me so i thought i'd use it.
first and foremost, the excercises listed are not in order - so that answers most of the concerns lol a tibia plate raise is where you place a plate on the top of your foot and you just lift your foot (whilst keeping your heel on the floor). it works the front of your calf at the shin (hence tibia). i love the leg press. traps arent really a weak point but i just wanna get em massive. ive decided to do both Barbell and Dumbell movement for traps because with the Dumbell version, i can push my shoulders back and incorporate the primary purpose for the traps (pushing your shoulder blades back)

[kenney]

Originally Posted by 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.

no the excercises are not listed in order of when i wanna do em. i will do the core movements first (providing the equipment is available). i have tried doing free weight squats first before but just got a much better feeling from doing them last - i will do em first though if there is a specific reason for doing them first ie pre fatigue or something. i probably will do wide grip pulldowns, the excercises i listed are the ones that i am most likely to do, but i wilol certainly try different things. i explained the hamstrings situation earlier on. my abs are far from shredded because im holding some bf, but my stomach is really strong + i wanna add size to my chest so that my chest bulges out, therefore i dont wanna do too much ab work and risk adding size there which will lead to my gut having more size than my chest lol. also i get alot of ab work from leg press and squats. i will be doing ab work once a week but only twisted sit ups with a medicine ball or some ****

[kenney]

Originally Posted by 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.



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?

yep. being able to use the equipment when i want is a big issue for me, as there is only one smith machine and the free weights are bollocks. i probably wont do both calf excercises, i will want to but with time being a deciding factor, i will just have to see when it comes to it. also it isnt so much so that calves are a lagging bodypart, its just that i have brilliant genetics for calves, (as ive explained to ibanez) so i sorta wanna push em to take advantage of the genetics if you catch my drift...

sorry for post whoring it guys but there was alot for me to respond to lol

thanks for stopping by fellas, should be in the gym tomorrow so keep an eye out

[mr_bhana]

Yh kenneys has pretty good calves, i was impressed when i saw them lol, and jealous too aha

[kenney]

Originally Posted by mr_bhana

Yh kenneys has pretty good calves, i was impressed when i saw them lol, and jealous too aha

lol thanks dude. you never mentioned this before lol i got a long way to go before my calves match the calves of my old man though lol

[mr_bhana]

lol yh i was thinking that day, 'kenney's got decent calves man', but i never really said anything lol

[kenney]

haha well i didnt hold back on the compliments, i blatantly told you that 'you had awesome seperation on your chest' LOL

[ibanezman88]

Originally Posted by kenney

no the excercises are not listed in order of when i wanna do em. i will do the core movements first (providing the equipment is available). i have tried doing free weight squats first before but just got a much better feeling from doing them last - i will do em first though if there is a specific reason for doing them first ie pre fatigue or something. i probably will do wide grip pulldowns, the excercises i listed are the ones that i am most likely to do, but i wilol certainly try different things. i explained the hamstrings situation earlier on. my abs are far from shredded because im holding some bf, but my stomach is really strong + i wanna add size to my chest so that my chest bulges out, therefore i dont wanna do too much ab work and risk adding size there which will lead to my gut having more size than my chest lol. also i get alot of ab work from leg press and squats. i will be doing ab work once a week but only twisted sit ups with a medicine ball or some ****

not in order?
i see

yeah, i know what you mean by squats not being comfortable first

i got a suggestion...do like 6 sets of leg extensions first and then go do squats. you won't be able to go as heavy but it feels so comfortable for some reason.

you'll get the most out of compound exersises like that if you do them first. that's why i told you to do your presses first.

these are all just suggestions bro. you don't have to take them.

[kenney]

i very much value your suggestions Kenny, despite what you think, you're a ****ing animal lol do you mean do the free weight squats after leg extension or smith squats?

[KM]

Wow, I'm like a genetic dead-end. Dad has gigantic calves, legs, mine are the size of say....a peanut. lol. On your statement to Kenny about pulldowns. If you feel they're a component to back development for you, maybe incorporate both chins and pulldowns:

So:

Wide grip chin ups
Close grip (V bar) pulldowns

That should even out width. Lower volume on your single pulldown and add another, and perhaps exclude a form of row that you have; common overlapping exercise.

Again, just suggestions bro. I hear ya.

[kenney]

ye i think i will get rid of the one arm dumbell rows. i will more than likely throw in some wide grip pull ups but i cant promise i'll be good at them lol thanks for stopping by Kevin, you know i love the lengthy posts lol

also, what do you mean by 'lower volume on a single pulldown and add another' ???

[KM]

Originally Posted by kenney

ye i think i will get rid of the one arm dumbell rows. i will more than likely throw in some wide grip pull ups but i cant promise i'll be good at them lol thanks for stopping by Kevin, you know i love the lengthy posts lol

also, what do you mean by 'lower volume on a single pulldown and add another' ???

Thanks bro.

I mean, lowering volume (sets?) of your close grip pulldown from original split to accommodate the chin ups. If that makes any more sense..

[kenney]

ye i hear ya dude. i think it should be ok how it is, but if push comes to shove i will lower the number of sets

[kenney]

alright guys and girls. yesterday i trained chest and shoulders:

High Cable Crossover
22lbsx15
44lbsx15
88lbsx11
88lbsx10
88lbsx10
88lbsx8
Low Cable Cossover
22lbsx15
44lbsx15
88lbsx10
88lbsx10
88lbsx9
88lbsx7
Incline DB Press
11lbsx15
22lbsx15
44lbsx11
44lbsx10
44lbsx8
44lbsx8
Smith Bench
33lbsx15
66lbsx12
132lbsx9
132lbsx7
132lbsx7
132lbsx6
Military Press
22lbsx15
44lbsx15
88lbsx11
88lbsx9
88lbsx9
88lbsx6

had a great workout today. left out the lateral raises because of...you guessed it...time! im loving the hgih volume, its draining but thats the desired effect. i gave myself a bit of a black eye when i was using the cable crossover lol i was messing about with it to fix it because some idiot has messed it up. anyway, i unlatched the hook on the bottom cable, which caused the high cable to come falling down and the hook caught me just underneath my eye...lol thats the story of the day now at school! its all good fun though, its just a good opportunity to lie and play with people minds lol i love it!

will be back in the gym tomorrow training back and traps

[mr_bhana]

nice wo! high volume! you're gonna be in pain tommorow!

Lol too bad about the black eye! If i told people that story at school it'll get twisted to me getting beat up by a gal or somthin!

[kenney]

haha ye it normally ends up like that. people kept asking if my gf got a bit too kinky in the bedroom lol i love making up bull**** stories though, just to see peoples reactions. i told a girl i got jumped, a couple of lads that i was in a scrap, told my girlfriend and a couple of her friends that i got a pile of boxes fall on me at work, and told other the truth lol

[islander]

Originally Posted by kenney

haha well i didnt hold back on the compliments, i blatantly told you that 'you had awesome seperation on your chest' LOL

lol yh i was thinking that day, 'kenney's got decent calves man', but i never really said anything lol



you guys are so cute!


wow looks good! how are you liking the higher reps? you are doing this for form did you say? it sounds like you have more then a smith if you doing cable cross overs. im happy i have the machine for widegrip pullups so you can add a bit of weight to help you out. these are great to do for back tho. also regular dips both also do tris but dips takes the traps out and i find the pull up pulls the abs into it. lookin good!

ps guys with blackeyes are hot

[ibanezman88]

Originally Posted by kenney

i very much value your suggestions Kenny, despite what you think, you're a ****ing animal lol do you mean do the free weight squats after leg extension or smith squats?

free weight squats after leg extensions.

[ibanezman88]

Originally Posted by KM

Wow, I'm like a genetic dead-end. Dad has gigantic calves, legs, mine are the size of say....a peanut. lol. On your statement to Kenny about pulldowns. If you feel they're a component to back development for you, maybe incorporate both chins and pulldowns:

So:

Wide grip chin ups
Close grip (V bar) pulldowns

That should even out width. Lower volume on your single pulldown and add another, and perhaps exclude a form of row that you have; common overlapping exercise.

Again, just suggestions bro. I hear ya.

i do that
read my post again.
i to try wide-grip pullups instead of his v grip pulldowns.

but here's my 2 back routines

1

Deadlift
Wide-grip Pullups
Seated Cable Rows
T-bar Rows
Reverse-grip Front lat pulldowns

2

Wide-grip pullups
Wide-grip pulldowns
Barbell Rows
Dumbbell Rows
Seated Cable Rows
Close-grip pulldowns