Lando33's Hunger For More Log - With Help From Team Scivation - Page 2

Lando33 · 08-23-2007, 12:17 PM

Wednesday 8/22

Meals:

Meal 1:
8 egg whites
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
6 oz Chicken Breast
1 cup green beans
12 almonds

Meal 4:
1 scoop Substance WPI
12 Almonds

During Workout:
6 scoops Xtend
1 scoop Primal EAA

Meal 5 (1/2 hour post-workout):
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 6 (pre-bed):
1 scoop Substance WPI

Supplements and Timing:
With Morning Cardio:
4 scoops Xtend
1 scoop Primal EAA

With Meal 1:
2 Anagen
2 Fenotest
1 Sesamin
2 Cissus
Multi-Vitamin Pack

With Meal 3:
1 Scivation Sesamin
1 Scivation Anagen
2 Scivation Cissus

Pre-Workout:
2 serving Primaforce Primal NO2

During Workout:
4 scoops of Scivation Xtend
1 scoop of Primaforce Primal EAA

With Meal 5:
2 Scivation Anagen
2 Scivation Fenotest
1 Scivation Sesamin

Pre - Bed
Primaforce ZMA

Lando33 · 08-23-2007, 12:18 PM

Last Night's Training:

Quads, Hams & Calves:

Set# Lbs x Reps

Quads:
Barbell Squats:
Warm-up set Barx15
1 225x15
2 275x12
3 315x9
Leg Press
1 6 plates per sidex20
2 8 plates per sidex15
3 10 plates per sidex12
Seated Leg Extensions:
1 130x15
2 140x12
3 150x8

Hams -
Lying Leg Curls (legs close together):
1 90x20
2 110x15
3 120x12
Barbell Stiff Legged Deadlift:
1 135x15
2 205x12
3 225x10

Calves:
Toes Raises on Leg Press
supersetted with Standing Calf Raises (bodyweight)

Seated Calf Rasies

Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

Notes: Great leg workout. I was on the fence about training tonight but I reached down deep and dragged my overworked a$$ to the gym and boy was it worth it! Some of the best workouts are the ones where you just make it to the gym. I just have to remember that all i have to do is drag myself through the door, once I get there - I flip the switch and go all out!

Lando33 · 10-22-2007, 01:59 PM

Tri-phase week #2

PM workout: Quads, Hams & Calves (what can I say? Calves weren't on teh original agenda but I was feelin it!)
- Tri-phase style

Quads & Hams :
Barbell Squat
warm-up: 135x15
1 225x10
2 315x8
3 385x6
4 405x6 (including 2 forced reps) - YEAH BUDDY!!!
Stiff Legged Deadlift
1 135x10
2 155x8
3 185x6
4 185x6
Leg Press
1 4 plates per sidex20
2 6 plates per sidex15
3 8 plates per sidex10
4 10 plates per sidex10
Leg Extentions
1 90x10
2 110x8
3 120x6
4 120x6
Lying Leg Curls
1 90x10
2 110x8
3 120x8
4 130x6

Calves:
Standing Calf Raise x 4 sets
Seated Calf Raise x 4 sets

Notes: What a great workout. I haven't messed around with 4 plates on the barbell Squat in quite a while but I had my spotter and I felt good today. It was just one of those days that came without any warning. There was no indication that I was feeling strong today, that was until I stepped under the Barbell and went to work. All was good once my knees got nice and warmed and then it all came together from there!

Tommorow will bring some challenge nutrition-wise because I have to attend an all day seminar for work but I'm sure I will find a way to make it work. Even if i have to excuse myself in order to indulge in my chicken and green beans outside of the meeting, i'll make it happen!

On tap for tomorrow:

Chest and Shoulders - Triphase style!

Triphase Traning - 10/16

Chest and Shoulders:
Chest:
Flat Bench Barbell Press
warm-up 135x15
1 225x10
2 275x8
3 275x8
4 295x6
Incline Dumbell Press
1 90x10
2 100x8
3 100x8
4 110x6
Dips on paralell bars
1 BW+25x10
2 BW+45x8
3 BW+45x8
4 BW+50x6

Shoulders:
Seated Military Press
1 110x10
2 135x8
3 155x6
4 155x6
Dumbell Lateral Raise
1 35x10
2 35x10
3 40x8
4 40x8

Meals on 10/16

Meal 1 -
2 scoops whey Protein
3/4 cup Oats
12 Almonds

Meal 2 -
2 scoops whey Protein
1/2 cup Oats
12 Almonds

Meal 3 -
6 oz Grilled Chicken Breast
1 cup Broccoli
12 Almonds

Preworkout -
2 scoops Primaforce NO2

During Workout -
6 scoops Xtend
1 scoop Primal EAA
1 scoop Beta Alanine

Afterworkout (Meal 4 tecnically)
6 oz Grilled Chicken Breast
1 cup Broccoli
12 Almonds

Meal 5 -
2 scoops whey Protein
2 cups of Skim Milk
12 Almonds

10/18 - tri phase week 2

Back and Traps

Back:
Rack Deadlifts
warmup 135x12
1 275x10
2 315x8
3 365x6
4 415x6
Rack Pull-ups
1 BW+50x10
2 BW+70x10
3 BW+80x6
4 BW+90x6
Barbell Bent-Over Rows
1 145x10
2 185x8
3 225x6
4 225x6

Traps
Behind The Back Barbell Shrugs
1 315x10
2 315x8
3 365x6
4 405x6
Dumbell Shrugs
1 120x10
2 130x10
3 135x10
4 135x8

What a GREAT back and Traps workout. At Sporto's reccomendation, I switched out my normal Wide Grip Pull-ups with Rack Pulls. I hasn't done these in a while and I had forgotten how MONEY these are. I was thinking about keeping these in my routine for at least a couple more weeks. By the time I was done with my 4 sets of Rack Deadlifts to start out the day, my lower back was pumped like nobody's business! Great stuff. I can't wait until next week, where the workouts will stay the same but I will add a 5th set to every single exercise.

10/19 -
AM Cardio - 33 Minutes on Treadmill

On Tap for 2nite: Biceps and Triceps

Triphase Workout - 10/22 - Week #2

Arms

Biceps and Triceps:
Standing Barbell Curls
1 95x10
2 105x8
3 115x6
4 115x6
Close Grip Flat Bench Barbell Presses
1 145x10
2 185x8
3 205x6
4 205x6
Standing Preacher Bench - Barbell
1 25per sidex10
2 30per sidex8
3 30per sidex8
4 35per sidex6
Flat Bench Skull Crushers
1 35per sidex10
2 45per sidex8
3 55per sidex6
4 55per sidex6
Seated Alternate Dumbell Curl
1 30x10
2 35x8
3 40x6
4 40x6
V-Bar Pressdown
1 85x10
2 105x8
3 105x6
4 110x6

Well, that is a wrap on tri-phase week #2. This is where the real fun is going to begin! Week #3 will keep the same number of exercises and generally the same number of reps but the number of sets per exercise increases from 4 to 5. This should provide for both a nice challence in addition to some great stimulation for my muscles.

10/20 - OFF
10/21 - OFF
10/22 - Morning Cardio - 33 Minutes on Treadmill
- Along with Ab work - Haning Leg Raises, Weighted Rope Crunches and Swiss Ball Crunches

On tap for 2nite: Quads and Hams

Lando33 · 11-01-2007, 02:06 PM

Last night's workout:
10/30

Lower Body A

Barbell Squats
warm up set 1x135
1 385x6
2 385x6
3 385x6
Stiff Leg Deadlift
1 225x6
2 235x6
3 235x6
Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!)
1 315x15
2 405x10
3 405x10
Seated Calf Raise
1 225x6
2 225x6
3 225x6

Notes: One thing that I can definitly say about my tri-phase training to this point is that handling heavy weight it alot of fun. It's definitly not near the volume of sets or exercises that I am used to but this is a different game. The heavy squats were great and I broke out the belt last night for a little lower-back support.

By the third set of each exercise I really got a nice pump going. I think it had a little bit to do with my Xtend mega-dosing and of course my scoops of Vasocharge that I took pre-workout. It is very early but I can definitly see my mega-dosing yielding some great results.

10/31 - AM Cardio
32 minutes on treadmill

On tap for 2nite:
Upper Body B
Incline Press 3 X 2-6
Pull-Up 3 X 2-6
DB Shoulder Press 3 X 2-6
DB Shrug 3 X 2-6
Skull Crusher 3 X 2-6
DB Curl 3 X 2-6
__________________

10/31 - Triphase Training Phase #2 - Week #4

Upper Body B:

Barbell Incline Press
warm-up set 135x12
1 265x6
2 265x6
3 265x6
Pull-Up
1 BW+45x6
2 BW+45x6
3 BW+45x6
DB Shoulder Press
1 90x6
2 90x6
3 90x6
DB Shrug
1 150x6
2 150x6
3 150x6
Skull Crusher
1 50 per sidex6
2 50 per sidex6
3 50 per sidex6
DB Curl
1 50x6
2 50x6
3 50x6

Notes: Well that puts to rest the upper body for week #4. What a pump I had going by the end of this workout. The heavy weight really forces you to step up your intensity. It's you against the weight and there is no losing that battle. This week of six reps per exercise has come to an end and next week starts 4 reps per exercise. Now that is going to be hell - and I can't wait!

11/1 - Triphase Training Phase #2 Week #4

*Due to a work commitment this evening, I had to push my training up to this morning. Being the creature of habit that I am, I enjoy training at the same time but I will have to suck it up and push some weight first thing in the AM. A couple Dialene 4 and a couple of Vasocharge scoops upon wakening and I was good to go!

10 Minute walk on treadmill to warm-up lower back and hamstrings (which are still a bit tender from the heavy Stiff Legged Deadlifts on Tuesday 10/30)

Lower Body B:
Deadlift

1 365x6
2 365x6
3 365x6
Leg Press
1 10 plates per sidex6
2 10 plates per sidex6
3 10 plates per sidex6
Standing Calf Raise on Smith Machine
1 435x6
2 435x6
3 435x6
Abducter/Adducter Machine - 3 sets of each

Post-Workout Cardio: 25 minutes Low Impact on Treadmill at a 2.0 incline.

Notes: Although I would have perfered to attempt this workout at my regular time, this kicked a$$. The Dialene and the Vasocharge gave me the kick that I needed to push through this simple, yet heavy workout. This just about wraps up the first week of Phase 2 training on the Tri-Phase system. I feel that I am enjoying this workout plan and I find my strength is increasing nicely as I go along.

I am traveling to Ohio this weekend for pleasure, not business. I hope to get the opportunity to train at last twice possibly, both saturday and sunday. I am traveling on Monday and I don't see myself getting the opportunity to train on that day so my weekend training should go as follows:

Friday - OFF
Saturday - Weak Point Training plus Abs and Cardio
Sunday - Tri-phase training Phase #2 Week #5 - Upper Body A
Monday - OFF (possible cardio)

On another note, my Fiancee has really stepped up her training as of late and is really getting into good shape. She has a very hectic schedule to work around and I really admire her for what she is working through. She did mention to me that she would like to step up her nutrition game so it looks like I will be buying her some Xtend. She isn't big on suppliments as is but I think Xtend is basic enough (yet will fill the void in many areas) for her to take.

--------------------------------------------------------------------------------

**bigDman** · 11-01-2007, 02:29 PM

nice pulling!

Lando33 · 11-12-2007, 08:23 PM

Trained both days in Tiffin, OH

Weak-point training - 11/4

Rear Delts -
Rear Delt Raises on Flat Bench
Reverse Pec Deck Flyes

Forearms -
Standing Reverse Curls
Behind the Back Barbell wrist curls

Cardio 20 minutes post-workout on teadmill

Tri-phase Training - Phase #2 - Week # 5 - 11/5

Upper Body A
Flat Bench Press
warm-up set of 135x12
1 315x4
2 315x4
3 325x4
Bent Over Row
1 275x4
2 275x4
3 275x4
Standing Military Press
1 165x4
2 165x4
3 165x4
BB Shrug
1 405x4
2 455x4
3 455x4
Close Grip Bench - on smith machine
1 275x4
2 275x4
3 275x4
BB Curl
1 135x4
2 135x4
3 135x4

25 Minutes Cardio - Post-workout on Treadmill

Notes: Well I am back in New York after an extended weekend away in Ohio. I had a lot of fun and I was very glad I was able to keep up my training. Yesterday was a great kick-off to Week #5 of the Tri-Phase training. My left shoulder is starting to feel a little bit better but I am still being very conservative with it and going a little bit lighter on the exercises that are giving me pain like shoulder presses, so I can allow it time to heal.

I have been employing rotator cuff exercises every other night and i am allowing more than enough time to warm up my shoulder jointed before starting any exercises.

11/6

Morning Cardio: 35 Minutes of Low Impact Treadmill Work

On Tap for 2nite:

Tri-Phase Training Week #5 - Lower Body A routine.

I wanted to remind everyone that the NEW issue of Natural Bodybuilding & Fitness Magazine is out on newsstands as of this week. It features the WNBF's own Jim Cordova on the cover and there is contest coverage of the June 30, 2007 Hercules show where I won my pro card!!!

In the contest coverage section, there is a picture of me (in a front relaxed pose) along with a couple of sentences about the Middleweight catagory that I won.

You can check out the cover here at WNBF

I picked up a bunch of issues already at a News and Magazine store in the airport but the magazine is available at Borders, Barnes & Nobles, gyms and newstands nationally.

I will try to post a picture of the article as soon as I can.

Last night's workout:
11/6 - Tri-phase training week #5 phase #2

Lower Body A

Barbell Squats
warm up set 135x15
warm-up set #2 225x12
1 405x4
2 405x4
3 425x5 - PERSONAL RECORD (that's what I'm talkin about - YEAH BUDDY!!!)
Stiff Leg Deadlift
1 275x4
2 275x4
3 275x4
Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!)
1 405x15
2 405x10
3 405x10
Seated Calf Raise
1 225x12
2 225x10
3 225x10

Notes: Hell freakin yeah! With an increase in calories and a really good workout program, I am showing good strength gains. I had a really good spotter last night and I really went for it at the squat rack. I was happy to get to a personal record for 4 reps on my third set.

Now that the weather is getting colder here in the northeast I really have the need to sufficiently warm-up and stretch very well before I hit the weights. This applies for when I am going light or heavy. It's so tempting to just want to run into the gym and hit the iron right away but I always have to remember to stretch and do some moderate cardio so I don't hit the weights before my body is ready for it. But trust me, my mind is ready as soon as I walk through the gym door!

11/7- AM Cardio
35 minutes on treadmill

ABS -
Hanging Leg Rasies
Swiss Ball Crunches
Swiss Ball Oblique Crunches

On tap for 2nite:
Either a rest night or Upper Body B - not sure yet, i will play it by ear.

Upper Body B
Incline Press 3 X 4
Pull-Up 3 X 4
DB Shoulder Press 3 X 4
DB Shrug 3 X 4
Skull Crusher 3 X 4
DB Curl 3 X 4

11/7 - It ended up being a cardio and Abs only day. I decided to move my PM workout to Thursday. That will help to set up the rest of my week quite nicely. The rest of the week should look as follows:

Thursday - Upper Body B
Friday - Lower Body B
Saturday - Weak point training (probably looking at hitting chest)

11/8 - AM Cardio - 35 minutes on a treadmill at 0 incline

on tap for 2nite: Tri-phase training Phase #2 Week #5 - Upper Body B

Upper Body B
Incline Press 3 X 4
Pull-Up 3 X 4
DB Shoulder Press 3 X 4
DB Shrug 3 X 4
Skull Crusher 3 X 4
DB Curl 3 X 4

Current Diet - 11/8 - Lean Mass Diet - approx 3000 cals.

Meal 1
2.5 scoops of whey protein
1 cup of oatmeal
16 almonds

Meal 2
1 can of tuna
3/4 cup of oatmeal
1 apple
8 tsp of natty peanut butter

Meal 3
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 4
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 5
1 can of tuna
1 cup of broccoli
8 tsp of natty peanut butter

Meal 6
2 scoops of protein powder
16 almonds

11/8 - Tri-phase training week #5 - Phase #2

Upper Body B:

Barbell Incline Press
warm-up set 135x12
warm-up set #2 135x12
1 245x4
2 245x4
3 245x4
Pull-Up
1 BW+70x4
2 BW+70x4
3 BW+70x4
DB Shoulder Press
1 100x4
2 100x4
3 100x4
DB Shrug - 150's are the heaviest my gym has!
1 150x10
2 150x10
3 150x10
Skull Crusher
1 60 per sidex4
2 60 per sidex4
3 60 per sidex4
DB Curl
1 55x4
2 55x4
3 55x4

Notes: I chose to go very conservative with the incline press due to the fact my left shoulder has been bothering me. I wasn't very happy with having to go lighter than I intended but in the long run, it was in my best interest.

Tomorrow i am heading into the city (NYC) to attend the WNBF World's event. I am psyched to see the best of the WNBF compete and of course, I will be rocking the Team Scivation gear! It is going to be a HUGE show and in the end, it should be a real battle.

11/9 - AM Cardio 35 minutes on treadmill

On tap for 2nite: Tri-phase training - Lower Body B

11/9 - Tri-phase training - Week #5 - Phase #2

Lower Body B:
Deadlift
1 405x4
2 405x4
3 405x4
Leg Press
1 12 plates per sidex4
2 12 plates per sidex4
3 12 plates per sidex4
Standing Calf Raise on Smith Machine
1 435x6
2 435x6
3 435x6

Notes: Well that wraps up week #5 of tri-phase training. According to the program, I have 4 weeks left. Next week, the exercises stay the same but the reps go down to 2 per set, the number of sets stay the same at 3 and the weight I am pushing will go up! A lot of the low-rep exercises will definitly require a spotter so it will be key for me to recruit some innocent bistander in the gym to help me out.

11/10 - OFF
11/11 - OFF
11/12 - Morning Cardio - 37 minutes on treadmill

On tap for 2nite: Upper Body A - Week #6 - Phase #2

Upper Body A
Flat Bench Press 3x4
Bent Over Row 3x4
Standing Military Press 3x4
BB Shrug 3x4
Close Grip Bench 3x4
BB Curl 3x4

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Multi-vitamin

My WNBF/INBF Worlds experience - 11/10/07

It's great when you can just attend a show, rather than competing. Your job is just to show up and enjoy the competition just like the rest of the audience. I felt this way, until I got to the front doors. As soon as the opened, the sights, the atmosphere and the smell all converged and there was only one thought on my mind - competing. There is nothing like attending a show to get your competitive juices flowing. This also served as a great opportunity to meet up with some people I already know and meet some that i only know from on-line.

After spending close to 45 minutes trying to find a free place to park my car, I was able to find a spot and walk over to the venue. It was held at the same High School where I won my Pro Card back in June, so it was really great to go back there and just chill. I met up with fellow WNBF (and NGA) pro Raf V. (raf2003) and it was great to chat with him. We had met back at one of my first NBI shows and we have kept in touch ever since. There also just happens to be a very interesting 2-page spread on him in the current issue of Natural Bodybuilding and Fitness. We talked about competing, our current and future plans and exchanged stories and of course watched all the action on stage.

I got to the show just as the Lightweight Pro men took the stage. Brian Whitacre awesome right from the start. His conditioning is a model for others to follow. Shawn Clarida looked amazing as well and you knew that he was going to contend for a top spot right out of the gate.

Jim Cordova looked unbelieveable. He is quickly becoming the face of the WNBF and that is hard to argue with. Great size with great conditioning. Full, hard and dry. Just plain awesome. As soon as you saw him, you new he had a true opportunity to take the show and he did.

In the heavies it was a battle between Rodney Helaire and Ben Tennessen but in the end Rodney won out and it was hard to argue with. I am sorry I did not stay for the night show, the final posedown must have been a battle for the ages!

It is always great to attend a high profile event (that you are not competing in). There were probably a lot more people from the BB.com boards at the show but it is tough to seek out people and even tougher to recoginze people in their off-season physique.

Since this was the last WNBF event of the year, I would say this has been another great year for Natural Bodybuilding and the WNBF as a whole. There are a lot of young superstars out there and it should lend itself to some intense battles for the top spots in the comming years!

The most important thing I believe I gained from the event is knowing that I am going to bring a truly complete package to the pro stage. I believe I can hang with these guys and that belief is all I need. I can not wait to get out there with the best of the WNBF and bring the best that i can.

**DJSTARER** · 11-12-2007, 08:25 PM

lol. Game Over diet if I've ever seen one. I had great success with it during the summer.

Lando33 · 11-12-2007, 08:26 PM

The new issue of Natural Bodybuilding and Fitness:

2007 Hercules contest Coverage:

yours truly:

Lando33 · 11-26-2007, 06:43 PM

Upper Body A - Week #6 - Phase #2

Sipped on "New Grape" Xtend (7 scoops) mixed up with 1 scoop of Primal EAA during this workout

Upper Body A
Flat Bench Press
warm-up #1 - 135x12
warm-up #2 - 135x12
1 335x2
2 335x2
3 335x2
Bent Over Row
1 295x2
2 295x2
3 295x2
Seated Shoulder Press Machine
1 180x10
2 180x10
3 180x10 - I stay very conervative on these to ensure I did not further irritate my left Rotator Cuff
Seated DB lateral Raises
1 30x12
2 30x12
3 30x12
BB Shrug
1 455x2
2 455x2
3 455x2
Close Grip Bench on smith machine
1 295x2
2 295x2
3 295x2
Standing BB Curl
1 135x2
2 135x2
3 135x2

Notes: A great tri-phase workout. Half the battle going into this workout was attempting to figure out the type of weight I could do for 2 reps at 3 sets per exercise. Once I had this figured out in my head, I really dug in and went for it.

11/13 - AM Cardio for 30 minutes on Treadmill at no incline

On tap for 2nite: Lower Body A - Week #6

Barbell Squats 3x2
Stiff Leg Deadlift 3x2
Standing Calf Raise 3x2

11/14 - Triphase Training Phase #2 - Week #6
Lower Body A

Barbell Squats
warm-up set #1 135x12
warm-up set #2 225x12
1 405x6
2 405x4
3 455x3 (2 reps with 1 assited - PERSONAL RECORD)
Stiff Leg Deadlift
1 275x4
2 275x4
3 285x2
Seated Calf Raise
1 180x15
2 205x12
3 205x12
Standing Calf Raise
1 315x15
2 315x15
3 315x15

Notes: Awesome workout! This is the last week I will be squatting like this because this is the end of phase #2. Next well, I will beging phase number 3 and phase 3 is all about frequency. I was so psyched to get those 2 reps with 455. I broke down and used a belt, but it was for my own good. Having a confident spotter makes all the difference with these. Even if it is someone to just stand behind you. The mental aspect of having someone there to spot you is more than 1/2 the battle.

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Multi-vitamin

Dosage and Timing:

With Morning Cardio: 7 scoops of Xtend

Meal 1: 2 Anagen, 2 Fenotest, 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus

Meal 3: 2 Anagen, 2 Fenotest, 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-Bed: 3 Primaforce ZMA

Current Diet - 11/15 - Lean Mass Diet - approx 3000 cals.

Meal 1
2.5 scoops of whey protein
1 cup of oatmeal
16 almonds

Meal 2
1 can of tuna
3/4 cup of oatmeal
1 apple
8 tsp of natty peanut butter

Meal 3
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 4
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 5
1 can of tuna
1 cup of broccoli
8 tsp of natty peanut butter

Meal 6
2 scoops of protein powder
16 almonds

11/15 - Tri-phase training week #5 - Phase #2

Upper Body B:

Barbell Incline Press
warm-up set 135x12
warm-up set #2 135x12
1 275x2
2 275x2
3 315x2
Pull-Up
1 BW+100x4
2 BW+100x2
3 BW+100x2
DB Shoulder Press
1 110x2
2 110x2
3 110x2
DB Shrug - 150's are the heaviest my gym has!
1 150x10
2 150x10
3 150x10
Rear Shrugs on Smith Machine - done with bent elbows
1 135x15
2 185x12
3 185x12
Skull Crusher
1 70 per sidex2
2 70 per sidex2
3 70 per sidex2
DB Curl
1 65x2
2 65x2
3 65x2
Seated Concentration Curls
1 45x6
2 45x6
3 45x6

Notes: Another fantastic tri-phase workout. This was the last Upper Body B of this week. Next week the plan changes as I begin week #7 out of the 9 week tri-phase program.

Current Weight: 197

11/9 - Tri-phase training - Week #5 - Phase #2

Lower Body B:
Deadlift
warm-up #1 135x12
warm-up #2 225x10
1 425x2
2 425x2
3 425x2
4 225x15
Leg Press
1 12 plates per sidex4
2 12 plates per sidex2
3 12 plates per sidex2
Calf Raise on Leg Press
1 4 plates per sidex15
2 4 plates per sidex15
3 4 plates per sidex15

Forearms:
Barbell Wrist Curls - 3 sets
Reverse Barbell Curls - 3 sets

Notes: That is it! That's a wrap on phase #2 and week #6 of Triphase training. Honestly, I have not felt stronger. This is the best I have looked at 197 lbs and the best I have felt cardio-wise during the "off-season"

I have decided I am going to take a cue from Mark Lobliner (Scivation) and starting in the first week of January, I will be running a 10-12 week cutting phase. During that time I will switch over to either the Cut Diet or the CHA Diet (::: Scivation Books :::) in order to keep my body guessing. This will not only serve to keep me lean and drop a few LBS of fat, but it will also prime my body for the Lean Mass phase that will immediately follow.

11/19 - AM Cardio - 35 Minutes on Treadmill

For those who are not familiar with Tri-Phase Training (::: Scivation Books :::), I am in the 7th week of the 9 week program. This week starts Phase #3 which is the frequency phase. Here is an except below taken directly from the book:

Phase 3?Frequency
The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.
Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point
Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up:

Muscle Workout A (Mon)
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl

Workout B (Wed)
Leg Press
Lying Leg Curl
Standing Calf Raise
Incline Press
Pull-up
DB Side Lateral
DB Shrug
Skull Crusher
DB Curl

Workout C (Fri)
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl

Weak Point Training (Saturday)

11/19 - Triphase Training - Phase #3 - Week #7

Workout Nutrition
2 scoops Vasocharge and 2 scoops of Xtend taken before workout

7 Scoops of Xtend, 1 scoop of Primal EAA, 1 scoop of Beta Alanine, and 1 scoop of Creaform taken together during workout

Workout A (Mon)
Squats -
warm-up 135x15
warm-up 225x12
1 365x6
2 365x6
Stiff Leg Deadlift
1 275x6
2 275x6
Seated Calf Raise
1 270x8 slow reps
2 270x6 slow reps
Flat Press
1 315x6
2 315x6
Bent Over Row
1 245x6
2 245x6
Military Press
1 185x6
2 185x6
DB Shrug - barbells were in use at the time
1 150x12
2 150x12
Close Grip Bench
1 275x6
2 275x6
Barbell Curl
1 115x6
2 115x6

Notes: What a freakin' workout today. I was pumped up to start another week of the Triphase program and I really hit it hard today. It was odd adjusting to two sets on each exercise today but that only meant that I should go harder on each set. With two sets on each exercise, there is a bigger picture in mind. This phase of the program is all about frequency. These same muscles will be hit again on Wednesday and on Friday so all out taxing of the muscles is not optimal here.

Tuesday - 11/20 - PM Cardio - 30 minutes on treadmill followed by Abs and Forearms

11/21 - Triphase Training Week #7 - Workout B

Workout B (Wed)
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

Followed by cardio - 30 minutes split between treadmill and stepmill.

Notes: Since I was visiting Northwest Ohio for thanksgiving, I had the opportunity to train in a town just outside of Columbus called Pikerington. I ended up training in a gym called Power Shack Fitness. (Welcome to the Power Shack Fitness Centers) Some of my favorite workouts are on the road. I just love visiting new gyms, meeting people, and getting the chance to use a variety of equiptment.

11/22 - Thanksgiving baby! OFF
11/23 - Triphase - Phase #3 Workout C

Workout C
Leg Extension 2x10-12
Seated Leg Curl 2x10-12
Donkey Calf Raise 2x10-12
Dips 2x10-12
Rack Deadlift 2x10-12
Cable Lateral 2x10-12
Low-Pulley High Row 2x10-12
Tricep Pressdown 2x10-12
Cable Curl 2x10-12

11/24 - Weak Point Training - Back and Tris
Seated Lat Pull-down - 3 sets
T-Bar Row - 3 sets
Close Grip Row - 3 sets
Hammer Strength Row - 3 sets
Wide Grip Pullups - 3 sets
Tri's
V-Bar Pressdown - 3 sets
Overhead Dumbell Extention - 3 sets
Reverse Grip Pressdowns - 3 sets

11/25 - OFF
11/26 - AM Cardio on treadmill - 35 minutes

On tap for 2nite: Tri-phase training Week #8 - Phase #3

Workout A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl

Week of 11/26/07:

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Beta Alanine
Scivation Dialene 4
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Primaforce Elastamine
Multi-vitamin

Dosage and Timing:

With Morning Cardio: Dialene 4 (3 caps), 7 scoops of Xtend

Meal 1: 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

Meal 3: 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

Pre-Bed: 3 scoops Xtend in 1/2 gallon of water, 3 Primaforce ZMA

Lando33 · 12-03-2007, 01:42 PM

11/26 - Last Night's Workout:

Triphase Training - Week #8 - Phase #3

Sipped on 7 scoops of Xtend (Watermelon), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

Squats
warm-up#1 135x15
warm-up#2 225x10
1 365x8
2 365x8
Stiff Leg Deadlift
1 285x8
2 285x8
Seated Calf Raise
1 225x8
2 225x8
DB Flat Bench Press
1 135x8
2 135x8
Bent Over Row
1 235x8
2 235x8
Military Press
1 185x8
2 185x8
Barbell Shrug
1 405x8
2 405x8
Close Grip Bench
1 245x8
2 245x8
Barbell Curl
1 115x8
2 115x8

---------------------------------------------
11/27 - Triphase Training - Week #8 - Phase #3

Incline Dumbell Press -
warm-up - 55x15
1 80x12
2 100x10
3 120x8
supersetted with:
Close-Grip Pulldowns
warm-up 70x15
1 160x12
2 180x10
3 200x8

Flat Bench Barbell
1 245x12
2 255x10
3 265x8
supersetted with:
Cybex Pull-down Machine
1 180x12
2 270x10
3 270x8

Cable Flyes
1 60x12
2 60x12
3 70x10
supersetted with
One-Arm DB Rows on Flat Bench
1 100x12
2 110x10
3 120x8

Hyperextention
1 BWx15
2 BWx15
3 BWx15
supersetted with
Flat Bench DB Flyes
1 45x12
2 45x12
3 45x12

Notes: Well, now it is the day after my Chest/Back Superset workout and I can safely say I was totally spent. Those supersets really knock the crap out of me. I was sweating like a dog in the gym and I even had to take a couple of extra seconds in between sets to regroup and lead the charge towards another go around! Supersets can really test your endurance. I have used supersets in the offseason and I occasionally employ Tri or Giant sets, but I haven't used any of these in a while and this was a nice shock to the system.

Although the tri-phase system as it was written does not call for such a workout, i decided to employ this anyway. My OFF day will fall on Thursday of this week instead of my normal wednesday off. I am not sure I would reccomend using your weakpoint training day during the week (the tri-phase system calls for it to be scheduled on a Saturday) but my plans may not allow for me to hit the gym on saturday so I flipped it and used yesterday as my weak-point day. We will see if that impacts the rest of my training week negatively or positively, but as always, listen to your body and obey any warning signs including soreness, fatigue or lack of interest.

11/28 - AM Cardio - 30 Minutes of Interval Training on treadmill

-----------------------------------------

on tap for 2nite:

11/29 - Triphase Training Week #8 - Workout B

Workout B
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

----------------------------------

11/29 - Triphase Training Week #8 - Workout B

Workout B
Seated Leg Extention for warm up
warm-up - 60x15
warm-up #2 - 120x12
warm-up #3 - 150x10
Hack Squat
1 3 plates per side x10
2 4 plates per side x10
3 5 plates per side x8
Lying Leg Curl
1 110x10
2 120x10
3 120x8
Standing Calf Raise - super slow reps with 3 second hold on top
1 315x10
2 315x10
3 365x10
Seated DB Press
1 80x10
2 90x10
3 90x10
DB Shrug
1 150x10 drop to 75x12
2 150x10 drop to 75x12
3 150x10 drop to 75x12

Notes: I altered this workout a bit for 2 reasons.....1 - I was still sore from my chest/back superset day earlier in the week so i elected to skip those exercises and 2 - I dropped out the arm exercises b/c I decided to make tonight's workout Arms and Abs, which is a nice little treat for a Friday evening.

So on tap for 2nite is Arms and Abs
Tomorrow (Saturday) is Tri-phase workout C - Week #8 - Phase #3

------------------------------------------------

11/30 - Friday - Bicep and Tricep workout

Biceps -
Standing Barbell Curl - 3 sets
Preacher Curl Bench - 3 sets
Standing 1-arm Dumbell Curls - 3 sets
Barbell 21's - 3 sets

Triceps -
EZ Bar Skull Crushers on flat bench
Seated Dumbell Behind the head Extentions
V-Bar Pressdown

Saturday 12/1 - Triphase Training - Week #8 - Phase #3
Workout C
Leg Extension
warm-up 50x20
warm-up #2 60x15
1 120x12
2 130x10
3 130x10
Seated Leg Curl
1 120x12
2 120x12
3 130x10
Angled Seated Calf Raise
1 200x12
2 220x10
3 240x10
Decline Press
1 235x12
2 265x10
3 275x10
Rack Deadlift
1 405x10
2 405x8
3 415x8
Cable Lateral
1 40x12
2 45x12
3 45x12
Low-Pulley High Row
1 100x12
2 110x12
3 130x10
Skipped Arms b/c they were too sore from Friday's Arm workout!

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

Lando33 · 12-07-2007, 08:00 PM

12/3 - Last Night's Workout:

Triphase Training - Week #9 (Final Week) - Phase #3

Sipped on 7 scoops of Xtend (Lemonade), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

Squats
warm-up#1 135x15
warm-up#2 225x10
1 405x8
2 405x8
Stiff Leg Deadlift
1 295x8
2 295x8
Seated Calf Raise
1 250x8
2 250x8
DB Flat Bench Press
1 135x8
2 140x8
Bent Over Row
1 235x8
2 245x6
Military Press
1 165x8
2 195x6
Barbell Shrug
1 425x8
2 435x6
Close Grip Bench
1 245x8
2 245x8
Barbell Curl
1 115x8
2 125x6

Notes: What an awesome workout. It has been a week since I have started the Cissus/Elastamine combo and I really am shocked at the results. A week into the supplimentation, the pain in both my left rotator cuff and right knee has almost subsided all the way. I feel about 1/3 of the pain I was feeling before and this pain was going on for close to 6 weeks. I have regained a lot of flexability in addition to feeling substancially less pain and this is only 1 week into the stack!

---------------------------------------------

Last Night's training - Tri-phase Week #9 - Phase #3

12/4/07

Weak Point Training:

Shoulders and Hams:
Seated Barbell Shoulder Press
warm up x 15
1 135x15
2 185x8
3 205x6
drop to 95x15

Rear Delt Flyes on Peck Deck
1 115x15
2 135x12
3 150x10
drop to 100x10

Dumbell Lateral Raise
1 35x12
2 40x10
3 45x8
4 45x8
drop to 35x10, 25x8

Smith Machine Behind The Back Shrugs
1 315x15
2 405x12
3 455x10

Seated Dumbell Shrugs
1 120x15
2 130x10
3 130x10

Hams:

Standing Hamstrong Curl - 4 sets
Seated Hamstring Curl - 4 sets

Sipped on Grape Xtend (8 scoops), 1 scoop Primal EAA & 1 scoop Beta Alanine during training.

During the rest of the day, I sipped on a total of 20 scoops in the equavalent of 2 gallons of water.

----------------------------------------
12/5 - AM Cardio for 30 minutes on treadmill

12/6 - AM Cardio for 34 minutes on treadmill

On tap for 2nite:

- Triphase Training Week #7 - Workout B

Workout B (Wed)
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

And what's in my shaker?

Green Apple Xtend of course! This stuff is straight candy!

-------------------------------------------

Last Night's Training: Triphase Training - Week #9 - Phase #3

Fullbody Workout B

Leg Press
warm up - 3 plates per side
1 10 plates per side x10
2 10 plates per side x10
Lying Leg Curl
1 130x10
2 140x10
Standing Calf Raise
1 430x10
2 430x10
Incline Press
1 275x10
2 275x10
Rack Pull-ups
1 BW+70x10
2 BW+70x10
DB Side Lateral
1 40x10
2 40x10
DB Shrug
1 150x10
2 150x10
Skull Crusher w/EZ-Bar
1 125x10
2 125x10
DB Curl
1 50x10
2 50x10

Notes: This was one of the most intense workouts I have ever had. From start to finish, I was in the zone. The gym was crowded so it was a little tough to navigate from exercise to exercise but I managed to handle my biz without too much time in between exercises. Talk about your full-body pumps! Amazing stuff!

-----------------------------------

08-23-2007, 12:17 PM	#31
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Wednesday 8/22 Meals: Meal 1: 8 egg whites 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz Chicken Breast 1 cup green beans 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

08-23-2007, 12:18 PM	#32
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set Barx15 1 225x15 2 275x12 3 315x9 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Seated Leg Extensions: 1 130x15 2 140x12 3 150x8 Hams - Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Barbell Stiff Legged Deadlift: 1 135x15 2 205x12 3 225x10 Calves: Toes Raises on Leg Press supersetted with Standing Calf Raises (bodyweight) Seated Calf Rasies Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Great leg workout. I was on the fence about training tonight but I reached down deep and dragged my overworked a$$ to the gym and boy was it worth it! Some of the best workouts are the ones where you just make it to the gym. I just have to remember that all i have to do is drag myself through the door, once I get there - I flip the switch and go all out! __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

10-22-2007, 01:59 PM	#33
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Tri-phase week #2 PM workout: Quads, Hams & Calves (what can I say? Calves weren't on teh original agenda but I was feelin it!) - Tri-phase style Quads & Hams : Barbell Squat warm-up: 135x15 1 225x10 2 315x8 3 385x6 4 405x6 (including 2 forced reps) - YEAH BUDDY!!! Stiff Legged Deadlift 1 135x10 2 155x8 3 185x6 4 185x6 Leg Press 1 4 plates per sidex20 2 6 plates per sidex15 3 8 plates per sidex10 4 10 plates per sidex10 Leg Extentions 1 90x10 2 110x8 3 120x6 4 120x6 Lying Leg Curls 1 90x10 2 110x8 3 120x8 4 130x6 Calves: Standing Calf Raise x 4 sets Seated Calf Raise x 4 sets Notes: What a great workout. I haven't messed around with 4 plates on the barbell Squat in quite a while but I had my spotter and I felt good today. It was just one of those days that came without any warning. There was no indication that I was feeling strong today, that was until I stepped under the Barbell and went to work. All was good once my knees got nice and warmed and then it all came together from there! Tommorow will bring some challenge nutrition-wise because I have to attend an all day seminar for work but I'm sure I will find a way to make it work. Even if i have to excuse myself in order to indulge in my chicken and green beans outside of the meeting, i'll make it happen! On tap for tomorrow: Chest and Shoulders - Triphase style! Triphase Traning - 10/16 Chest and Shoulders: Chest: Flat Bench Barbell Press warm-up 135x15 1 225x10 2 275x8 3 275x8 4 295x6 Incline Dumbell Press 1 90x10 2 100x8 3 100x8 4 110x6 Dips on paralell bars 1 BW+25x10 2 BW+45x8 3 BW+45x8 4 BW+50x6 Shoulders: Seated Military Press 1 110x10 2 135x8 3 155x6 4 155x6 Dumbell Lateral Raise 1 35x10 2 35x10 3 40x8 4 40x8 Meals on 10/16 Meal 1 - 2 scoops whey Protein 3/4 cup Oats 12 Almonds Meal 2 - 2 scoops whey Protein 1/2 cup Oats 12 Almonds Meal 3 - 6 oz Grilled Chicken Breast 1 cup Broccoli 12 Almonds Preworkout - 2 scoops Primaforce NO2 During Workout - 6 scoops Xtend 1 scoop Primal EAA 1 scoop Beta Alanine Afterworkout (Meal 4 tecnically) 6 oz Grilled Chicken Breast 1 cup Broccoli 12 Almonds Meal 5 - 2 scoops whey Protein 2 cups of Skim Milk 12 Almonds 10/18 - tri phase week 2 Back and Traps Back: Rack Deadlifts warmup 135x12 1 275x10 2 315x8 3 365x6 4 415x6 Rack Pull-ups 1 BW+50x10 2 BW+70x10 3 BW+80x6 4 BW+90x6 Barbell Bent-Over Rows 1 145x10 2 185x8 3 225x6 4 225x6 Traps Behind The Back Barbell Shrugs 1 315x10 2 315x8 3 365x6 4 405x6 Dumbell Shrugs 1 120x10 2 130x10 3 135x10 4 135x8 What a GREAT back and Traps workout. At Sporto's reccomendation, I switched out my normal Wide Grip Pull-ups with Rack Pulls. I hasn't done these in a while and I had forgotten how MONEY these are. I was thinking about keeping these in my routine for at least a couple more weeks. By the time I was done with my 4 sets of Rack Deadlifts to start out the day, my lower back was pumped like nobody's business! Great stuff. I can't wait until next week, where the workouts will stay the same but I will add a 5th set to every single exercise. 10/19 - AM Cardio - 33 Minutes on Treadmill On Tap for 2nite: Biceps and Triceps Triphase Workout - 10/22 - Week #2 Arms Biceps and Triceps: Standing Barbell Curls 1 95x10 2 105x8 3 115x6 4 115x6 Close Grip Flat Bench Barbell Presses 1 145x10 2 185x8 3 205x6 4 205x6 Standing Preacher Bench - Barbell 1 25per sidex10 2 30per sidex8 3 30per sidex8 4 35per sidex6 Flat Bench Skull Crushers 1 35per sidex10 2 45per sidex8 3 55per sidex6 4 55per sidex6 Seated Alternate Dumbell Curl 1 30x10 2 35x8 3 40x6 4 40x6 V-Bar Pressdown 1 85x10 2 105x8 3 105x6 4 110x6 Well, that is a wrap on tri-phase week #2. This is where the real fun is going to begin! Week #3 will keep the same number of exercises and generally the same number of reps but the number of sets per exercise increases from 4 to 5. This should provide for both a nice challence in addition to some great stimulation for my muscles. 10/20 - OFF 10/21 - OFF 10/22 - Morning Cardio - 33 Minutes on Treadmill - Along with Ab work - Haning Leg Raises, Weighted Rope Crunches and Swiss Ball Crunches On tap for 2nite: Quads and Hams __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

11-01-2007, 02:06 PM	#34
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 10/30 Lower Body A Barbell Squats warm up set 1x135 1 385x6 2 385x6 3 385x6 Stiff Leg Deadlift 1 225x6 2 235x6 3 235x6 Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!) 1 315x15 2 405x10 3 405x10 Seated Calf Raise 1 225x6 2 225x6 3 225x6 Notes: One thing that I can definitly say about my tri-phase training to this point is that handling heavy weight it alot of fun. It's definitly not near the volume of sets or exercises that I am used to but this is a different game. The heavy squats were great and I broke out the belt last night for a little lower-back support. By the third set of each exercise I really got a nice pump going. I think it had a little bit to do with my Xtend mega-dosing and of course my scoops of Vasocharge that I took pre-workout. It is very early but I can definitly see my mega-dosing yielding some great results. 10/31 - AM Cardio 32 minutes on treadmill On tap for 2nite: Upper Body B Incline Press 3 X 2-6 Pull-Up 3 X 2-6 DB Shoulder Press 3 X 2-6 DB Shrug 3 X 2-6 Skull Crusher 3 X 2-6 DB Curl 3 X 2-6 __________________ 10/31 - Triphase Training Phase #2 - Week #4 Upper Body B: Barbell Incline Press warm-up set 135x12 1 265x6 2 265x6 3 265x6 Pull-Up 1 BW+45x6 2 BW+45x6 3 BW+45x6 DB Shoulder Press 1 90x6 2 90x6 3 90x6 DB Shrug 1 150x6 2 150x6 3 150x6 Skull Crusher 1 50 per sidex6 2 50 per sidex6 3 50 per sidex6 DB Curl 1 50x6 2 50x6 3 50x6 Notes: Well that puts to rest the upper body for week #4. What a pump I had going by the end of this workout. The heavy weight really forces you to step up your intensity. It's you against the weight and there is no losing that battle. This week of six reps per exercise has come to an end and next week starts 4 reps per exercise. Now that is going to be hell - and I can't wait! 11/1 - Triphase Training Phase #2 Week #4 Due to a work commitment this evening, I had to push my training up to this morning. Being the creature of habit that I am, I enjoy training at the same time but I will have to suck it up and push some weight first thing in the AM. A couple Dialene 4 and a couple of Vasocharge scoops upon wakening and I was good to go! 10 Minute walk on treadmill to warm-up lower back and hamstrings (which are still a bit tender from the heavy Stiff Legged Deadlifts on Tuesday 10/30) Lower Body B: Deadlift 1 365x6 2 365x6 3 365x6 Leg Press 1 10 plates per sidex6 2 10 plates per sidex6 3 10 plates per sidex6 Standing Calf Raise on Smith Machine 1 435x6 2 435x6 3 435x6 Abducter/Adducter Machine - 3 sets of each Post-Workout Cardio: 25 minutes Low Impact on Treadmill at a 2.0 incline. Notes: Although I would have perfered to attempt this workout at my regular time, this kicked a$$. The Dialene and the Vasocharge gave me the kick that I needed to push through this simple, yet heavy workout. This just about wraps up the first week of Phase 2 training on the Tri-Phase system. I feel that I am enjoying this workout plan and I find my strength is increasing nicely as I go along. I am traveling to Ohio this weekend for pleasure, not business. I hope to get the opportunity to train at last twice possibly, both saturday and sunday. I am traveling on Monday and I don't see myself getting the opportunity to train on that day so my weekend training should go as follows: Friday - OFF Saturday - Weak Point Training plus Abs and Cardio Sunday - Tri-phase training Phase #2 Week #5 - Upper Body A Monday - OFF (possible cardio) On another note, my Fiancee has really stepped up her training as of late and is really getting into good shape. She has a very hectic schedule to work around and I really admire her for what she is working through. She did mention to me that she would like to step up her nutrition game so it looks like I will be buying her some Xtend. She isn't big on suppliments as is but I think Xtend is basic enough (yet will fill the void in many areas) for her to take. -------------------------------------------------------------------------------- __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

11-12-2007, 08:23 PM	#36
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Trained both days in Tiffin, OH Weak-point training - 11/4 Rear Delts - Rear Delt Raises on Flat Bench Reverse Pec Deck Flyes Forearms - Standing Reverse Curls Behind the Back Barbell wrist curls Cardio 20 minutes post-workout on teadmill Tri-phase Training - Phase #2 - Week # 5 - 11/5 Upper Body A Flat Bench Press warm-up set of 135x12 1 315x4 2 315x4 3 325x4 Bent Over Row 1 275x4 2 275x4 3 275x4 Standing Military Press 1 165x4 2 165x4 3 165x4 BB Shrug 1 405x4 2 455x4 3 455x4 Close Grip Bench - on smith machine 1 275x4 2 275x4 3 275x4 BB Curl 1 135x4 2 135x4 3 135x4 25 Minutes Cardio - Post-workout on Treadmill Notes: Well I am back in New York after an extended weekend away in Ohio. I had a lot of fun and I was very glad I was able to keep up my training. Yesterday was a great kick-off to Week #5 of the Tri-Phase training. My left shoulder is starting to feel a little bit better but I am still being very conservative with it and going a little bit lighter on the exercises that are giving me pain like shoulder presses, so I can allow it time to heal. I have been employing rotator cuff exercises every other night and i am allowing more than enough time to warm up my shoulder jointed before starting any exercises. 11/6 Morning Cardio: 35 Minutes of Low Impact Treadmill Work On Tap for 2nite: Tri-Phase Training Week #5 - Lower Body A routine. I wanted to remind everyone that the NEW issue of Natural Bodybuilding & Fitness Magazine is out on newsstands as of this week. It features the WNBF's own Jim Cordova on the cover and there is contest coverage of the June 30, 2007 Hercules show where I won my pro card!!! In the contest coverage section, there is a picture of me (in a front relaxed pose) along with a couple of sentences about the Middleweight catagory that I won. You can check out the cover here at WNBF I picked up a bunch of issues already at a News and Magazine store in the airport but the magazine is available at Borders, Barnes & Nobles, gyms and newstands nationally. I will try to post a picture of the article as soon as I can. Last night's workout: 11/6 - Tri-phase training week #5 phase #2 Lower Body A Barbell Squats warm up set 135x15 warm-up set #2 225x12 1 405x4 2 405x4 3 425x5 - PERSONAL RECORD (that's what I'm talkin about - YEAH BUDDY!!!) Stiff Leg Deadlift 1 275x4 2 275x4 3 275x4 Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!) 1 405x15 2 405x10 3 405x10 Seated Calf Raise 1 225x12 2 225x10 3 225x10 Notes: Hell freakin yeah! With an increase in calories and a really good workout program, I am showing good strength gains. I had a really good spotter last night and I really went for it at the squat rack. I was happy to get to a personal record for 4 reps on my third set. Now that the weather is getting colder here in the northeast I really have the need to sufficiently warm-up and stretch very well before I hit the weights. This applies for when I am going light or heavy. It's so tempting to just want to run into the gym and hit the iron right away but I always have to remember to stretch and do some moderate cardio so I don't hit the weights before my body is ready for it. But trust me, my mind is ready as soon as I walk through the gym door! 11/7- AM Cardio 35 minutes on treadmill ABS - Hanging Leg Rasies Swiss Ball Crunches Swiss Ball Oblique Crunches On tap for 2nite: Either a rest night or Upper Body B - not sure yet, i will play it by ear. Upper Body B Incline Press 3 X 4 Pull-Up 3 X 4 DB Shoulder Press 3 X 4 DB Shrug 3 X 4 Skull Crusher 3 X 4 DB Curl 3 X 4 11/7 - It ended up being a cardio and Abs only day. I decided to move my PM workout to Thursday. That will help to set up the rest of my week quite nicely. The rest of the week should look as follows: Thursday - Upper Body B Friday - Lower Body B Saturday - Weak point training (probably looking at hitting chest) 11/8 - AM Cardio - 35 minutes on a treadmill at 0 incline on tap for 2nite: Tri-phase training Phase #2 Week #5 - Upper Body B Upper Body B Incline Press 3 X 4 Pull-Up 3 X 4 DB Shoulder Press 3 X 4 DB Shrug 3 X 4 Skull Crusher 3 X 4 DB Curl 3 X 4 Current Diet - 11/8 - Lean Mass Diet - approx 3000 cals. Meal 1 2.5 scoops of whey protein 1 cup of oatmeal 16 almonds Meal 2 1 can of tuna 3/4 cup of oatmeal 1 apple 8 tsp of natty peanut butter Meal 3 6oz Chicken Breast 1 cup of broccoli 4oz sweet potato 16 almonds Meal 4 6oz Chicken Breast 1 cup of broccoli 4oz sweet potato 16 almonds Meal 5 1 can of tuna 1 cup of broccoli 8 tsp of natty peanut butter Meal 6 2 scoops of protein powder 16 almonds 11/8 - Tri-phase training week #5 - Phase #2 Upper Body B: Barbell Incline Press warm-up set 135x12 warm-up set #2 135x12 1 245x4 2 245x4 3 245x4 Pull-Up 1 BW+70x4 2 BW+70x4 3 BW+70x4 DB Shoulder Press 1 100x4 2 100x4 3 100x4 DB Shrug - 150's are the heaviest my gym has! 1 150x10 2 150x10 3 150x10 Skull Crusher 1 60 per sidex4 2 60 per sidex4 3 60 per sidex4 DB Curl 1 55x4 2 55x4 3 55x4 Notes: I chose to go very conservative with the incline press due to the fact my left shoulder has been bothering me. I wasn't very happy with having to go lighter than I intended but in the long run, it was in my best interest. Tomorrow i am heading into the city (NYC) to attend the WNBF World's event. I am psyched to see the best of the WNBF compete and of course, I will be rocking the Team Scivation gear! It is going to be a HUGE show and in the end, it should be a real battle. 11/9 - AM Cardio 35 minutes on treadmill On tap for 2nite: Tri-phase training - Lower Body B 11/9 - Tri-phase training - Week #5 - Phase #2 Lower Body B: Deadlift 1 405x4 2 405x4 3 405x4 Leg Press 1 12 plates per sidex4 2 12 plates per sidex4 3 12 plates per sidex4 Standing Calf Raise on Smith Machine 1 435x6 2 435x6 3 435x6 Notes: Well that wraps up week #5 of tri-phase training. According to the program, I have 4 weeks left. Next week, the exercises stay the same but the reps go down to 2 per set, the number of sets stay the same at 3 and the weight I am pushing will go up! A lot of the low-rep exercises will definitly require a spotter so it will be key for me to recruit some innocent bistander in the gym to help me out. 11/10 - OFF 11/11 - OFF 11/12 - Morning Cardio - 37 minutes on treadmill On tap for 2nite: Upper Body A - Week #6 - Phase #2 Upper Body A Flat Bench Press 3x4 Bent Over Row 3x4 Standing Military Press 3x4 BB Shrug 3x4 Close Grip Bench 3x4 BB Curl 3x4 Current Suppliments: Scivation Xtend - Megadose Primaforce Primal EAA Primaforce Vasocharge Scivation Anagen Scivation Fenotest Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce ZMA Multi-vitamin My WNBF/INBF Worlds experience - 11/10/07 It's great when you can just attend a show, rather than competing. Your job is just to show up and enjoy the competition just like the rest of the audience. I felt this way, until I got to the front doors. As soon as the opened, the sights, the atmosphere and the smell all converged and there was only one thought on my mind - competing. There is nothing like attending a show to get your competitive juices flowing. This also served as a great opportunity to meet up with some people I already know and meet some that i only know from on-line. After spending close to 45 minutes trying to find a free place to park my car, I was able to find a spot and walk over to the venue. It was held at the same High School where I won my Pro Card back in June, so it was really great to go back there and just chill. I met up with fellow WNBF (and NGA) pro Raf V. (raf2003) and it was great to chat with him. We had met back at one of my first NBI shows and we have kept in touch ever since. There also just happens to be a very interesting 2-page spread on him in the current issue of Natural Bodybuilding and Fitness. We talked about competing, our current and future plans and exchanged stories and of course watched all the action on stage. I got to the show just as the Lightweight Pro men took the stage. Brian Whitacre awesome right from the start. His conditioning is a model for others to follow. Shawn Clarida looked amazing as well and you knew that he was going to contend for a top spot right out of the gate. Jim Cordova looked unbelieveable. He is quickly becoming the face of the WNBF and that is hard to argue with. Great size with great conditioning. Full, hard and dry. Just plain awesome. As soon as you saw him, you new he had a true opportunity to take the show and he did. In the heavies it was a battle between Rodney Helaire and Ben Tennessen but in the end Rodney won out and it was hard to argue with. I am sorry I did not stay for the night show, the final posedown must have been a battle for the ages! It is always great to attend a high profile event (that you are not competing in). There were probably a lot more people from the BB.com boards at the show but it is tough to seek out people and even tougher to recoginze people in their off-season physique. Since this was the last WNBF event of the year, I would say this has been another great year for Natural Bodybuilding and the WNBF as a whole. There are a lot of young superstars out there and it should lend itself to some intense battles for the top spots in the comming years! The most important thing I believe I gained from the event is knowing that I am going to bring a truly complete package to the pro stage. I believe I can hang with these guys and that belief is all I need. I can not wait to get out there with the best of the WNBF and bring the best that i can. __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

11-12-2007, 08:25 PM	#37
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,102 Recipes: 0 Rep Power: 115	Re: Lando33's Hunger For More Log - With Help From Team Scivation lol. Game Over diet if I've ever seen one. I had great success with it during the summer. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-12-2007, 08:26 PM	#38
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation The new issue of Natural Bodybuilding and Fitness: 2007 Hercules contest Coverage: yours truly: __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

11-26-2007, 06:43 PM	#39
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Upper Body A - Week #6 - Phase #2 Sipped on "New Grape" Xtend (7 scoops) mixed up with 1 scoop of Primal EAA during this workout Upper Body A Flat Bench Press warm-up #1 - 135x12 warm-up #2 - 135x12 1 335x2 2 335x2 3 335x2 Bent Over Row 1 295x2 2 295x2 3 295x2 Seated Shoulder Press Machine 1 180x10 2 180x10 3 180x10 - I stay very conervative on these to ensure I did not further irritate my left Rotator Cuff Seated DB lateral Raises 1 30x12 2 30x12 3 30x12 BB Shrug 1 455x2 2 455x2 3 455x2 Close Grip Bench on smith machine 1 295x2 2 295x2 3 295x2 Standing BB Curl 1 135x2 2 135x2 3 135x2 Notes: A great tri-phase workout. Half the battle going into this workout was attempting to figure out the type of weight I could do for 2 reps at 3 sets per exercise. Once I had this figured out in my head, I really dug in and went for it. 11/13 - AM Cardio for 30 minutes on Treadmill at no incline On tap for 2nite: Lower Body A - Week #6 Barbell Squats 3x2 Stiff Leg Deadlift 3x2 Standing Calf Raise 3x2 11/14 - Triphase Training Phase #2 - Week #6 Lower Body A Barbell Squats warm-up set #1 135x12 warm-up set #2 225x12 1 405x6 2 405x4 3 455x3 (2 reps with 1 assited - PERSONAL RECORD) Stiff Leg Deadlift 1 275x4 2 275x4 3 285x2 Seated Calf Raise 1 180x15 2 205x12 3 205x12 Standing Calf Raise 1 315x15 2 315x15 3 315x15 Notes: Awesome workout! This is the last week I will be squatting like this because this is the end of phase #2. Next well, I will beging phase number 3 and phase 3 is all about frequency. I was so psyched to get those 2 reps with 455. I broke down and used a belt, but it was for my own good. Having a confident spotter makes all the difference with these. Even if it is someone to just stand behind you. The mental aspect of having someone there to spot you is more than 1/2 the battle. Current Suppliments: Scivation Xtend - Megadose Primaforce Primal EAA Primaforce Vasocharge Scivation Anagen Primaforce Beta Alanine Scivation Fenotest Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce ZMA Multi-vitamin Dosage and Timing: With Morning Cardio: 7 scoops of Xtend Meal 1: 2 Anagen, 2 Fenotest, 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus Meal 3: 2 Anagen, 2 Fenotest, 1 Max CLA, 1 Sesamin, 2 Cissus Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus Pre-Bed: 3 Primaforce ZMA Current Diet - 11/15 - Lean Mass Diet - approx 3000 cals. Meal 1 2.5 scoops of whey protein 1 cup of oatmeal 16 almonds Meal 2 1 can of tuna 3/4 cup of oatmeal 1 apple 8 tsp of natty peanut butter Meal 3 6oz Chicken Breast 1 cup of broccoli 4oz sweet potato 16 almonds Meal 4 6oz Chicken Breast 1 cup of broccoli 4oz sweet potato 16 almonds Meal 5 1 can of tuna 1 cup of broccoli 8 tsp of natty peanut butter Meal 6 2 scoops of protein powder 16 almonds 11/15 - Tri-phase training week #5 - Phase #2 Upper Body B: Barbell Incline Press warm-up set 135x12 warm-up set #2 135x12 1 275x2 2 275x2 3 315x2 Pull-Up 1 BW+100x4 2 BW+100x2 3 BW+100x2 DB Shoulder Press 1 110x2 2 110x2 3 110x2 DB Shrug - 150's are the heaviest my gym has! 1 150x10 2 150x10 3 150x10 Rear Shrugs on Smith Machine - done with bent elbows 1 135x15 2 185x12 3 185x12 Skull Crusher 1 70 per sidex2 2 70 per sidex2 3 70 per sidex2 DB Curl 1 65x2 2 65x2 3 65x2 Seated Concentration Curls 1 45x6 2 45x6 3 45x6 Notes: Another fantastic tri-phase workout. This was the last Upper Body B of this week. Next week the plan changes as I begin week #7 out of the 9 week tri-phase program. Current Weight: 197 11/9 - Tri-phase training - Week #5 - Phase #2 Lower Body B: Deadlift warm-up #1 135x12 warm-up #2 225x10 1 425x2 2 425x2 3 425x2 4 225x15 Leg Press 1 12 plates per sidex4 2 12 plates per sidex2 3 12 plates per sidex2 Calf Raise on Leg Press 1 4 plates per sidex15 2 4 plates per sidex15 3 4 plates per sidex15 Forearms: Barbell Wrist Curls - 3 sets Reverse Barbell Curls - 3 sets Notes: That is it! That's a wrap on phase #2 and week #6 of Triphase training. Honestly, I have not felt stronger. This is the best I have looked at 197 lbs and the best I have felt cardio-wise during the "off-season" I have decided I am going to take a cue from Mark Lobliner (Scivation) and starting in the first week of January, I will be running a 10-12 week cutting phase. During that time I will switch over to either the Cut Diet or the CHA Diet (::: Scivation Books :::) in order to keep my body guessing. This will not only serve to keep me lean and drop a few LBS of fat, but it will also prime my body for the Lean Mass phase that will immediately follow. 11/19 - AM Cardio - 35 Minutes on Treadmill For those who are not familiar with Tri-Phase Training (::: Scivation Books :::), I am in the 7th week of the 9 week program. This week starts Phase #3 which is the frequency phase. Here is an except below taken directly from the book: Phase 3?Frequency The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2. Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec Workout 4 Weak Point Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up: Muscle Workout A (Mon) Squats Stiff Leg Deadlift Seated Calf Raise Flat Press Bent Over Row Military Press Barbell Shrug Close Grip Bench Barbell Curl Workout B (Wed) Leg Press Lying Leg Curl Standing Calf Raise Incline Press Pull-up DB Side Lateral DB Shrug Skull Crusher DB Curl Workout C (Fri) Leg Extension Seated Leg Curl Donkey Calf Raise Decline Press or Dips Rack Deadlift Cable Lateral Low-Pulley High Row Tricep Pressdown Cable Curl Weak Point Training (Saturday) 11/19 - Triphase Training - Phase #3 - Week #7 Workout Nutrition 2 scoops Vasocharge and 2 scoops of Xtend taken before workout 7 Scoops of Xtend, 1 scoop of Primal EAA, 1 scoop of Beta Alanine, and 1 scoop of Creaform taken together during workout Workout A (Mon) Squats - warm-up 135x15 warm-up 225x12 1 365x6 2 365x6 Stiff Leg Deadlift 1 275x6 2 275x6 Seated Calf Raise 1 270x8 slow reps 2 270x6 slow reps Flat Press 1 315x6 2 315x6 Bent Over Row 1 245x6 2 245x6 Military Press 1 185x6 2 185x6 DB Shrug - barbells were in use at the time 1 150x12 2 150x12 Close Grip Bench 1 275x6 2 275x6 Barbell Curl 1 115x6 2 115x6 Notes: What a freakin' workout today. I was pumped up to start another week of the Triphase program and I really hit it hard today. It was odd adjusting to two sets on each exercise today but that only meant that I should go harder on each set. With two sets on each exercise, there is a bigger picture in mind. This phase of the program is all about frequency. These same muscles will be hit again on Wednesday and on Friday so all out taxing of the muscles is not optimal here. Tuesday - 11/20 - PM Cardio - 30 minutes on treadmill followed by Abs and Forearms 11/21 - Triphase Training Week #7 - Workout B Workout B (Wed) Leg Press 2x6-10 Lying Leg Curl 2x6-10 Standing Calf Raise 2x6-10 Incline Press 2x6-10 Rack Pull-ups 2x6-10 DB Side Lateral 2x6-10 DB Shrug 2x6-10 Skull Crusher 2x6-10 DB Curl 2x6-10 Followed by cardio - 30 minutes split between treadmill and stepmill. Notes: Since I was visiting Northwest Ohio for thanksgiving, I had the opportunity to train in a town just outside of Columbus called Pikerington. I ended up training in a gym called Power Shack Fitness. (Welcome to the Power Shack Fitness Centers) Some of my favorite workouts are on the road. I just love visiting new gyms, meeting people, and getting the chance to use a variety of equiptment. 11/22 - Thanksgiving baby! OFF 11/23 - Triphase - Phase #3 Workout C Workout C Leg Extension 2x10-12 Seated Leg Curl 2x10-12 Donkey Calf Raise 2x10-12 Dips 2x10-12 Rack Deadlift 2x10-12 Cable Lateral 2x10-12 Low-Pulley High Row 2x10-12 Tricep Pressdown 2x10-12 Cable Curl 2x10-12 11/24 - Weak Point Training - Back and Tris Seated Lat Pull-down - 3 sets T-Bar Row - 3 sets Close Grip Row - 3 sets Hammer Strength Row - 3 sets Wide Grip Pullups - 3 sets Tri's V-Bar Pressdown - 3 sets Overhead Dumbell Extention - 3 sets Reverse Grip Pressdowns - 3 sets 11/25 - OFF 11/26 - AM Cardio on treadmill - 35 minutes On tap for 2nite: Tri-phase training Week #8 - Phase #3 Workout A Squats Stiff Leg Deadlift Seated Calf Raise Flat Press Bent Over Row Military Press Barbell Shrug Close Grip Bench Barbell Curl Week of 11/26/07: Current Suppliments: Scivation Xtend - Megadose Primaforce Primal EAA Primaforce Vasocharge Primaforce Beta Alanine Scivation Dialene 4 Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce ZMA Primaforce Elastamine Multi-vitamin Dosage and Timing: With Morning Cardio: Dialene 4 (3 caps), 7 scoops of Xtend Meal 1: 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine Meal 3: 1 Max CLA, 1 Sesamin, 2 Cissus Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine Pre-Bed: 3 scoops Xtend in 1/2 gallon of water, 3 Primaforce ZMA __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

12-03-2007, 01:42 PM	#40
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation 11/26 - Last Night's Workout: Triphase Training - Week #8 - Phase #3 Sipped on 7 scoops of Xtend (Watermelon), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine Squats warm-up#1 135x15 warm-up#2 225x10 1 365x8 2 365x8 Stiff Leg Deadlift 1 285x8 2 285x8 Seated Calf Raise 1 225x8 2 225x8 DB Flat Bench Press 1 135x8 2 135x8 Bent Over Row 1 235x8 2 235x8 Military Press 1 185x8 2 185x8 Barbell Shrug 1 405x8 2 405x8 Close Grip Bench 1 245x8 2 245x8 Barbell Curl 1 115x8 2 115x8 --------------------------------------------- 11/27 - Triphase Training - Week #8 - Phase #3 Incline Dumbell Press - warm-up - 55x15 1 80x12 2 100x10 3 120x8 supersetted with: Close-Grip Pulldowns warm-up 70x15 1 160x12 2 180x10 3 200x8 Flat Bench Barbell 1 245x12 2 255x10 3 265x8 supersetted with: Cybex Pull-down Machine 1 180x12 2 270x10 3 270x8 Cable Flyes 1 60x12 2 60x12 3 70x10 supersetted with One-Arm DB Rows on Flat Bench 1 100x12 2 110x10 3 120x8 Hyperextention 1 BWx15 2 BWx15 3 BWx15 supersetted with Flat Bench DB Flyes 1 45x12 2 45x12 3 45x12 Notes: Well, now it is the day after my Chest/Back Superset workout and I can safely say I was totally spent. Those supersets really knock the crap out of me. I was sweating like a dog in the gym and I even had to take a couple of extra seconds in between sets to regroup and lead the charge towards another go around! Supersets can really test your endurance. I have used supersets in the offseason and I occasionally employ Tri or Giant sets, but I haven't used any of these in a while and this was a nice shock to the system. Although the tri-phase system as it was written does not call for such a workout, i decided to employ this anyway. My OFF day will fall on Thursday of this week instead of my normal wednesday off. I am not sure I would reccomend using your weakpoint training day during the week (the tri-phase system calls for it to be scheduled on a Saturday) but my plans may not allow for me to hit the gym on saturday so I flipped it and used yesterday as my weak-point day. We will see if that impacts the rest of my training week negatively or positively, but as always, listen to your body and obey any warning signs including soreness, fatigue or lack of interest. 11/28 - AM Cardio - 30 Minutes of Interval Training on treadmill ----------------------------------------- on tap for 2nite: 11/29 - Triphase Training Week #8 - Workout B Workout B Leg Press 2x6-10 Lying Leg Curl 2x6-10 Standing Calf Raise 2x6-10 Incline Press 2x6-10 Rack Pull-ups 2x6-10 DB Side Lateral 2x6-10 DB Shrug 2x6-10 Skull Crusher 2x6-10 DB Curl 2x6-10 ---------------------------------- 11/29 - Triphase Training Week #8 - Workout B Workout B Seated Leg Extention for warm up warm-up - 60x15 warm-up #2 - 120x12 warm-up #3 - 150x10 Hack Squat 1 3 plates per side x10 2 4 plates per side x10 3 5 plates per side x8 Lying Leg Curl 1 110x10 2 120x10 3 120x8 Standing Calf Raise - super slow reps with 3 second hold on top 1 315x10 2 315x10 3 365x10 Seated DB Press 1 80x10 2 90x10 3 90x10 DB Shrug 1 150x10 drop to 75x12 2 150x10 drop to 75x12 3 150x10 drop to 75x12 Notes: I altered this workout a bit for 2 reasons.....1 - I was still sore from my chest/back superset day earlier in the week so i elected to skip those exercises and 2 - I dropped out the arm exercises b/c I decided to make tonight's workout Arms and Abs, which is a nice little treat for a Friday evening. So on tap for 2nite is Arms and Abs Tomorrow (Saturday) is Tri-phase workout C - Week #8 - Phase #3 ------------------------------------------------ 11/30 - Friday - Bicep and Tricep workout Biceps - Standing Barbell Curl - 3 sets Preacher Curl Bench - 3 sets Standing 1-arm Dumbell Curls - 3 sets Barbell 21's - 3 sets Triceps - EZ Bar Skull Crushers on flat bench Seated Dumbell Behind the head Extentions V-Bar Pressdown Saturday 12/1 - Triphase Training - Week #8 - Phase #3 Workout C Leg Extension warm-up 50x20 warm-up #2 60x15 1 120x12 2 130x10 3 130x10 Seated Leg Curl 1 120x12 2 120x12 3 130x10 Angled Seated Calf Raise 1 200x12 2 220x10 3 240x10 Decline Press 1 235x12 2 265x10 3 275x10 Rack Deadlift 1 405x10 2 405x8 3 415x8 Cable Lateral 1 40x12 2 45x12 3 45x12 Low-Pulley High Row 1 100x12 2 110x12 3 130x10 Skipped Arms b/c they were too sore from Friday's Arm workout! Current Suppliments: Scivation Xtend - Megadose Primaforce Primal EAA Primaforce Vasocharge Scivation Anagen Primaforce Beta Alanine Scivation Fenotest Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

12-07-2007, 08:00 PM	#41
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation 12/3 - Last Night's Workout: Triphase Training - Week #9 (Final Week) - Phase #3 Sipped on 7 scoops of Xtend (Lemonade), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine Squats warm-up#1 135x15 warm-up#2 225x10 1 405x8 2 405x8 Stiff Leg Deadlift 1 295x8 2 295x8 Seated Calf Raise 1 250x8 2 250x8 DB Flat Bench Press 1 135x8 2 140x8 Bent Over Row 1 235x8 2 245x6 Military Press 1 165x8 2 195x6 Barbell Shrug 1 425x8 2 435x6 Close Grip Bench 1 245x8 2 245x8 Barbell Curl 1 115x8 2 125x6 Notes: What an awesome workout. It has been a week since I have started the Cissus/Elastamine combo and I really am shocked at the results. A week into the supplimentation, the pain in both my left rotator cuff and right knee has almost subsided all the way. I feel about 1/3 of the pain I was feeling before and this pain was going on for close to 6 weeks. I have regained a lot of flexability in addition to feeling substancially less pain and this is only 1 week into the stack! --------------------------------------------- Last Night's training - Tri-phase Week #9 - Phase #3 12/4/07 Weak Point Training: Shoulders and Hams: Seated Barbell Shoulder Press warm up x 15 1 135x15 2 185x8 3 205x6 drop to 95x15 Rear Delt Flyes on Peck Deck 1 115x15 2 135x12 3 150x10 drop to 100x10 Dumbell Lateral Raise 1 35x12 2 40x10 3 45x8 4 45x8 drop to 35x10, 25x8 Smith Machine Behind The Back Shrugs 1 315x15 2 405x12 3 455x10 Seated Dumbell Shrugs 1 120x15 2 130x10 3 130x10 Hams: Standing Hamstrong Curl - 4 sets Seated Hamstring Curl - 4 sets Sipped on Grape Xtend (8 scoops), 1 scoop Primal EAA & 1 scoop Beta Alanine during training. During the rest of the day, I sipped on a total of 20 scoops in the equavalent of 2 gallons of water. ---------------------------------------- 12/5 - AM Cardio for 30 minutes on treadmill 12/6 - AM Cardio for 34 minutes on treadmill On tap for 2nite: - Triphase Training Week #7 - Workout B Workout B (Wed) Leg Press 2x6-10 Lying Leg Curl 2x6-10 Standing Calf Raise 2x6-10 Incline Press 2x6-10 Rack Pull-ups 2x6-10 DB Side Lateral 2x6-10 DB Shrug 2x6-10 Skull Crusher 2x6-10 DB Curl 2x6-10 And what's in my shaker? Green Apple Xtend of course! This stuff is straight candy! ------------------------------------------- Last Night's Training: Triphase Training - Week #9 - Phase #3 Fullbody Workout B Leg Press warm up - 3 plates per side 1 10 plates per side x10 2 10 plates per side x10 Lying Leg Curl 1 130x10 2 140x10 Standing Calf Raise 1 430x10 2 430x10 Incline Press 1 275x10 2 275x10 Rack Pull-ups 1 BW+70x10 2 BW+70x10 DB Side Lateral 1 40x10 2 40x10 DB Shrug 1 150x10 2 150x10 Skull Crusher w/EZ-Bar 1 125x10 2 125x10 DB Curl 1 50x10 2 50x10 Notes: This was one of the most intense workouts I have ever had. From start to finish, I was in the zone. The gym was crowded so it was a little tough to navigate from exercise to exercise but I managed to handle my biz without too much time in between exercises. Talk about your full-body pumps! Amazing stuff! ----------------------------------- __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com