Tri Phase Progressive Training - General Training and Bodybuilding

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 23:20:40 +0000

Workout update from tonight: Feeling much better, the intensity and drive is back now. Thankfully.

1. Close Grip Pulldowns

10 x 120
9 x 140

2. Seated Cable Rows

9 x 120
9 x 120

3. Standing BB Curls

10 x 85
9 x 95

4. Leg Press

10 x 230
9 x 230

5. Leg Curls

10 x 95
8 x 105

6. Hack Squats-Barbell

10 x 135
8 x 155

7. Low Pulley Crossovers

10 x 80
9 x 100

8. DB Bench

10 x 65s
8 x 70s

9. Close Grip Bench

8 x 135
10 x 135

10. Lateral Raises

10 x 15s
10 x 20s

11. Seated Calf Raises Supersetted with DB Shrugs

10 x 160, 10 x 80s
8 x 180, 9 x 80s

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 22:56:55 +0000

Update from yeseterday's "workout". I only got about a third of the way through. I'm highly dissapointed, I was fucking drained but that's no excuse to skip a large chunk of a workout. Problems being the following: Had to be at work from 6 in the am to slightly after 3, with only one 15 minute break. Only solid food I had prior to workout was breakfast at 445 in teh morning and only other food was one mrp around 11 in the morning. Busted my ass all day at work, was drained mentally and physically. Anyway, on to the gym experience of the day:

1. Incline Barbell Bench:

9 x 135
8 x 135

2. Standing Barbell MP:

6 x 115
6 x 115

* A foreshadowing of shit to come*

3. Dips

8 x BW-Barely managed this

4. Close grip bench

7 x 135-Couldnt get the weight back up during the 8th rep, so I had to switch grip to regular bench grip and lift it like that.

This was enough for me, at least on friday. I felt like I had gotten my shit kicked in all fucking day, and was feeling pretty defeated at this point. Worst day in the gym that I can honestly recall from memory. Then I spent the rest of the day feeling like crap for cheating myself and not staying and making myself carry out the workout.

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 22:34:44 +0000

Update from Wednesday the 21st:

Note: I played about 2 hours of high intensity basketball before this, so I was kinda drained.

1. Close Grip Pulldowns

10 x 100
9 x 100

2. Seated Cable Rows

9 x 100
8 x 100

3. Standing BB Curls

10 x 75
9 x 75

4. Leg Press

10 x 180
10 x 180

5. Leg Curl

10 x 70
10 x 70

6. Hack Squat-Barbell

8 x 135
9 x 135

7. Low Cable Crossovers

9 x 80
9 x 80

8. DB Bench Press

9 x 60s
9 x 60s

9. Close Grip Bench

10 x 115
8 x 135

10. Lat Raises

9 x 15s
9 x 15s

11. Seated Calf Raises Supersetted with DB Shrugs

10 x 140;10 x 65s
10 x 140; 10 x 70s

I also supersetted almost every 2 exercises (ie #1 & #2, #3 & #4, etc).

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 22:08:21 +0000

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 21:40:49 +0000

Update from monday, the 19th.

1. Incline Bench Press

10 x 135
8 x 155

2. Standing Barbell Military Press

8 x 115
8 x 115

3. Dips

10 x BW
9 x BW

4. Close Grip Bench

9 x 115
8 x 125

5. Back Squat

9 x 135
9 x 135

6. SLDS

10 x 185
8 x 215

7. Barbell Rows

9 x 135
8 x 135

8. Chin Ups

3 x BW
2 x BW

9. Standing DB Curls

8 x 40s
9 x 35s

10. Cable Curls Supersetted with Reverse Cable Press Downs

10 x 90; 10 x 100
10 x 120; 10 x 120

11. Standing Calf Raises Supersetted with Barbell Shrugs

10 x 285; 10 x 195
9 x 305; 10 x 195

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 21:23:05 +0000

Been busy lately, three updates coming tonight. Sorry about that.

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 20:58:51 +0000

Well once again, I got to lift yesterday, which is good as I was having withdrawls. But on to the lift, it was mediocre, I didnt feel great, but I didnt feel horrible. Might have just had an off day, I just had a lot on my mind I guess, see my previous post for that. I think I'm having a quarter life crisis or some bullshit. Oh well, I tend to recover quickly so at least I'll be better in a week or so. Anyway, on to my workout:

1. Close Grip Pulldowns

9 x 140
8 x 140

2. Seated Cable Rows

10 x 90
8 x 160

3. Standing BB Curls

8 x 85
9 x 85

4. Leg Press

10 x 180
9 x 250

5. Leg Curl

10 x 70
10 x 80

6. Hack Squat

10 x 115
9 x 135

7. Low Pulley Crossover

9 x 80
8 x 100

8. Bench Press-Switched to DB Press

10 x 60s
9 x 60s

9. Close Grip Bench

10 x 115
9 x 125

10. Lateral Raises

8 x 20s
9 x 15s

11. Seated Calf Raises Supersetted with DB Shrugs

10 x 140/10 x 70s
10 x 140/10 x 70s

There you have it, now I'm going to work and home for the weekend.

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 20:29:35 +0000

Been busy as of late with a mix of existential crises and SAD.

Anyway, switched up to frequency stage, here's from monday:

1. Incline Barbell Press

10 x 135
8 x 155

2. Standing Barbell Press (Military)

8 x 115
8 x 115

3. Dips

8 x BW
7 x BW

4. Close Grip Bench

9 x 115
8 x 115

5. Back Squat

8 x 145
8 x 145

6. SLDLs

10 x 135
10 x 135

7. Barbell Rows

10 x 135
8 x 135

8. Chin Up*

4 x BW
3 x BW

9. Standing DB Curl-Alt

8 x 35s
8 x 35s

10. Cable Curls Supersetted with Reverse Cable Pressdowns

10 x 80/10 x 80
8 x 100/10 x 100

11. Standing Calf Raises Supersetted with Barbell Shrugs

10 x 225/10 x 185
10 x 225/10 x 185

* I'm a big pussy on Chinups, cant do a set of 8 with bodyweight, but I did as many of them as I could. But I am getting stronger, thankfully and I"m starting to become less of a loser. I guess I could only go up from where I was.

I'll save you all with my existential problem, no point in getting into that as I"m sure most of you dont care anyway. It's not a big deal, just not sure if I'm where I want to be in life at this stage of it and that's been slowly eating away at me the last few weeks.

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 20:08:31 +0000

Shoulders From Thursday:

1. Military Press

6 x 135, 4 Partial Reps, Strip Set: 7 x 95
6 x 115, 4 Partial Reps, Strip Set: 7 x 95
8 x 115

2. Upright Rows

6 x 95, 5 Partial Reps, Strip Set: 7 x 75
7 x 95, 4 Partial Reps, Strip Set: 8 x 75
6 x 95

3. Side Delt Lat Raises

8 x 20s, 5 Partial Reps, Strip Set: 8 x 10s
7 x 20s, 6 Partial Reps, Strip Set: 8 x 10s
8 x 20s

4. Rear Delt Raises

8 x 15s, 7 Partial Reps, Strip Set: 8 x 8s
8 x 15s, 5 Partial Reps, Strip Set: 7 x 8s
8 x 15s

5. Barbell Shrugs

7 x 295, 6 Partial Reps, Strip Set: 8 x 225
8 x 295, 7 Partial Reps, Strip Set: 8 x 225
9 x 295

RE: Tri Phase Progressive Training

Burton — Mon, 24 Jan 2022 19:49:03 +0000

Legs from wednesday:

1. Squats:

7 x 185, 7 Partial Reps, Strip Set: 6 x 135
6 x 185, 8 Partial Reps, Strip Set: 7 x 135
6 x 185

2. Leg Press

8 x 250, 7 Partial Reps, Strip Set: 8 x 180
8 x 250, 7 Partial Reps, Strip Set: 8 x 180
7 x 250

3. Leg Extension

8 x 170, 7 Partial Reps, Strip Set: 8 x 90
8 x 180, 9 Partial Reps, Strip Set: 7 x 90
7 x 215

4. SLDLs

7 x 165, 4 Partial Reps, Strip Set: 8 x 115
7 x 165, 5 Partial Reps, Strip Set: 7 x 115
6 x 165

5. Leg Curls

7 x 70, 5 Partial Reps, Strip Set: 8 x 45
8 x 70, 6 Partial Reps, Strip Set: 8 x 45
7 x 70