Var's TP-PT Journal [Forum Archive]

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Var's TP-PT Journal

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Posted by: Var

This is my first journal, so go easy on me.

I'm doing TP-PT and looking forward to seeing what kind of results I can get. I had a rough month and lost about 10lbs due to stress/lack of appetite. I'm carrying more bf than I'd like, but not too bad, so I'm undecided on whether to bulk or cut (I'll probably bulk). I'll be posting pics soon, so any feedback is welcomed. I'm 5'6, 152lbs

, and 27 yrs old tomorrow.

Posted by: Var

Typical days diet...

Meal 1: 2 whole eggs/4 whites
1 c Oatmeal (when uncooked)
Cheese

Meal 2: Post workout shake

Meal 3: 1 c Cottage cheese w/fruit
1/2 c Oats

Meal 4: 1 c (cooked) Brown Rice
1 can Tuna, Chicken Breast, Venison, or Lean Beef
1 c green beans or peas

Meal 5: Protein shake w/ Milk and flax

Meal 6: 1 c (cooked) Brown Rice
1 can Salmon, Chicken Breast, Venison, or Lean Beef
1 c green beans or peas

Meal 7: 1 c Cottage cheese/fruit

Supps:

Vitalstate Creatine Actijubes (pre and post workout)
Multi Vit
Echinacea
Fish Oil Caps (meals 1, 3, & 7)
B5
Glucosamine/Chondriton
Caffeine pills (200mg pre workout)
Lots of Green Tea

Posted by: Rocco32

Hey Var, great your doing this! Good luck, I look forward to seeing how you do and like it buddy!

Posted by: Var

Thanks man! Looking forward to packing some meat back on my scrawny ass!

Posted by: Jodi

Good luck Var

Posted by: Var

Ok...starting this on Monday (04/12). Should have my before pics posted by tomorrow. Definitely interested in hearing feedback on whether you guys think I should bulk or cut.

Posted by: PreMier

Good luck Var! And happy b-day!

Posted by: nikegurl

HAPPY BIRTHDAY! I'm starting this Monday too so in week 4....we can commiserate.

Posted by: Var

Thanks Premier and Nike! I appreciate the b-day wishes. I'm like a little kid when it comes to my b-day. I've spent the day here at work finding creative ways to tell people what today is. Such as..."hey, can I slack off today because its my b-day"?...and..."Wow! You look nice today. Did you wear that for my b-day"?

Good when you can entertain yourself.

Nike, we will definitely commiserate after our 4 weeks of torture. Hopefully, our "after" pics will make it all worthwhile.

Posted by: Rocco32

Shoot I didn't know! HAPPY B-DAY Buddy!

Posted by: Var

Started today!!! Havent been this psyched for a workout in quite some time. Took measurements this morning before heading to the gym. Kinda sad, but better than where I started.

Quads: L: 18 3/8, R: 19 1/4
Calves: L: 13 3/8, R: 13 1/8
Forearms: L: 11 3/8, R: 11 1/2
Arms: L: 14 1/2, R: 14 3/8
Waist (at navel): 33
Chest: 41 1/2
Weight: 154
Age: 27

Loved the workout today!!! Definitely felt I could do more, but we'll see what happens as things progress!

If I get nothing from this program except learning about Hammer Cable Curls, it will all have been worth while. I LOVE this exercise!!!

Here's todays workout minus warmups...

Wide-Grip Pull-downs (to chest): 6x150/7x140
Barbell Row (underhand grip): 8x155/6x175
Standing Leg Curls: 9x65/7x70
Barbell Curls (straight bar): 7x75/6x75
Hammer Cable Curls: 8x50/6x60
Donkey Calf Raises: 10x160/9x200 (whole stack,need to find way to load more weight)
Barbell Shrug: 6x225/6x225

This was a lot of fun! Nice to have a change!

Workout time: 50 mins

Posted by: Var

I took my "before" pics last week, but am having problems loading the drivers for my palmcorder. I'll get them up asap. Todays diet and supps are as follows:

Meal 1: Medifast MRP
1 cup oats
3 Fishies
Creatine actijube
200mg Caffeine

Meal 2: Post workout shake
Slice of apple pie

Creatine actijube
Echinacea

Meal 3: 2 whole eggs/4 whites
1 c Raw Oatmeal
Cheese

Meal 4: 1 c (cooked) Brown Rice
1 can Tuna
1 c green beans

Meal 5: Protein shake w/ Milk and flax

Meal 6: 1 c (cooked) Brown Rice
1 can Salmon
1 c peas

Meal 7: 1 c Cottage cheese/fruit
3 fishies
Echinacea

Posted by: Rocco32

Looks like a great workout buddy! Good job

Posted by: Var

Thanks man! Very excited about this. I think we're going to do well on it.

Posted by: Var

I've decided to bulk (at least for now) so any feedback on diet is appreciated. Thanks!

Posted by: Triple Threat

Quote:

Originally posted by Var
If I get nothing from this program except learning about Hammer Cable Curls, it will all have been worth while. I LOVE this exercise!!!

That's the typical reaction of people trying this exercise the first time. Then you start to wonder "Why didn't I think of that?". Good start, Var.

Posted by: M.J.H.

Hey man, maybe I am retarded, but what does TP-PT stand for?

Posted by: Var

Thanks Capt!

MonStar: Not sure if I can tell you what it stands for. I know I'm being overly cautious, but I promised to be secretive. Send Twin Peak a PM.

Posted by: Triple Threat

Quote:

Originally posted by MonStar
Hey man, maybe I am retarded, but what does TP-PT stand for?

Tri-Phase Progressive Training.

Check out the Training forum. TP started a thread on Mar 31.

Posted by: CourtQueen

That is what they want you to think it means

(But we all know .... "TWIN PEAK'S PHYSICAL TORTURE method"

)

Posted by: Var

Woke up with some "gastro-intestinal issues"

this morning, so todays workout was hell to get through. I got through it though!

Barbell Squats: 8x225/6x245
Quad Extensions: 5x180/8x160
Incline Barbell Press: 8x135/5x155
Cable Crossovers: 10x140/6x160
Military Dumbbell Press: 10x45's/7x50's
Close-Grip Bench Press: 9x135/1x180->4x155
V-bar Press-downs: 10x110/7x140

Workout time: 65 mins

Todays diet/supps:

Meal 1: 3 whole eggs (ran out of eggs)
1.5 c Fiber One
3 Fishies
Creatine actijube
200mg Caffeine
Multi

Meal 2: Post workout shake
Creatine actijube
Echinacea

Meal 3: Steak
1 c raw oats

Meal 4: Shake
3 fishies

Meal 5: 1 c (cooked) Brown Rice
1 can Steak
1 c green beans

Meal 6: 1 c (cooked) Brown Rice
1 can Salmon
1 c green beans

Meal 7: 1 c Cottage cheese/fruit
3 fishies
Echinacea

Posted by: Rocco32

Looks like a good day buddy!

Posted by: nikegurl

hope you're stomach's better. looks like ya had a good workout anyway.

Posted by: Var

Thanks Rock and Nike! I was just happy to get through it. Not sure if the workout was hard because I was sick, or because it was just HARD.

Posted by: tucker01

You might want to pick up the pace of the workout

Posted by: Jodi

Quote:

Originally posted by CaptainDeadlift
That's the typical reaction of people trying this exercise the first time. Then you start to wonder "Why didn't I think of that?". Good start, Var.

I hate that exercise

He's had me do it before.

Posted by: Var

Quote:

Originally posted by IainDaniel
You might want to pick up the pace of the workout

IAIN...did u miss the

part of my post???? Seems so.

Posted by: tucker01

Sorry Man, just skimmed through

Hope your feeling better

Posted by: Var

LOL. Hard to get through a workout when you're in the bathroom between every set. Thought things were gonna get REALLY ugly when I was squatting 245lbs.

Posted by: tucker01

Lets take a look at the positive

Well at least nobody would have bugged ya!

Posted by: Var

That's definitely a plus!

Posted by: PreMier

Eew! Atleast you got through it without "complications"

Posted by: Var

I was terrified from beginning to end.

Glad I didnt earn a nasty reputation at my gym. They'd have to start calling me "shit drawers" or something if the squatting went bad.

Posted by: once was fat

Hey Var. Glad to see the workouts are going well. After this tri phase we will all be buffed.

Posted by: Twin Peak

True.

Posted by: Triple Threat

Quote:

Originally posted by Var
LOL. Hard to get through a workout when you're in the bathroom between every set. Thought things were gonna get REALLY ugly when I was squatting 245lbs.

Hopefully you were considerate and didn't ask anyone to spot you.

Posted by: Var

Yesterday (4/14) was my off day from the gym and from work. Went to the movies and lunch with my girlfriend, so my diet basically sucked. Woke up with full body DOMS!!!

Meal 1: Shake
Multi
Echinacea
Creatine Actijube
3 Fishies

Meal 2: 12oz Jack Daniels Steak
Loaded Baked Potato
Garden Salad (iceburg) w/ tbs honey mustard

Meal 3: Shake
3 Fishies

Snack: 1/2 Med Bag Popcorn

Meal 4: 2 Peanut Butter Clif Bars

Meal 5: Steak
1 c Peas
1 whole Sweet Potato
1 Sweet Potato Skin (girfriends leftovers)
2 tbs butter

Snack: 3 Chocolate Mini-eggs (needed to stay awake on long drive home)

Meal 6: Cottage Cheese w/Fruit

Posted by: Var

Felt pretty strong this morning after having yesterday off. Still feeling a little DOMS. This should get interesting.

Workout minus warmups...

Wide-Grip Pull-downs (to chest):4x160/6x140
Barbell Row (underhand grip): 6x175/6x175
Lying Leg Curls: 9x80/6x100 (cheat)
Barbell Curls (straight bar): 8x75/6x75
Hammer Cable Curls: 8x60/7x60
Seated Calf Raises: 9x80/8x90
Barbell Shrug: 9x225/6x245

Workout: 50 mins

Posted by: PreMier

Nice rows Var!

Posted by: Var

Thanks bro! Those have been going up pretty consistently lately. Not sure why, but I'll take it!

Posted by: Var

Todays diet/supps (ran out of fishies yesterday)

Meal 1: 2 whole eggs
4 whites
Cheese
1 c Oats
Creatine actijube
200mg Caffeine
Multi

Meal 2: Post workout shake
Creatine actijube
Echinacea

Meal 3: Cottage Cheese w/fruit
1 1/2 c Fiber One

Meal 4: Shake
1.75oz Peanuts

Meal 5: 1 c (cooked) Brown Rice
1 can Salmon
1 c Peas

Snack: 1 Chocolate Chip Cookie. (I usually have a lot of will power. Dont know what my problem has been the past two days.

Meal 6: 1 c (cooked) Brown Rice
1 can Tuna
1 c green beans

Meal 7: 1 c Cottage cheese/fruit
Echinacea

Posted by: nikegurl

i'm nearly out of fishies too - have to find BIG bottles when we take so many a day.

workout looks awesome.

Posted by: PreMier

Go to kilosports.com and get SUPER fish caps. Comes in a HUGE tub of 1000!

Posted by: Var

Thanks Nike! I'm feeling pretty sore already. This should get interesting!

Posted by: nikegurl

Thanks Premier. Pssst Var...I think I'm getting afraid for future weeks. I tell myself I'm gonna do it no matter what (and I am) but that doesn't mean I can't fear it ('cause I do)

Posted by: PreMier

I THRIVE on **** ******. You wuss

EDIT: Maybe I gave away too much info... needed edited

Posted by: nikegurl

I'm pretty sure it's possible to suffer and thrive simultaneously.

Wuss is funny.

Posted by: Var

I ALSO thrive on PAIN.

But it hurts

And there will be no calling me names in my journal unless its "Sexy", "sweety", etc... Oh...and the person calling me those names must be female. Thanks for listening.

Posted by: PreMier

Hurts soo good

Posted by: Var

Quote:

Originally posted by PreMier
Hurts soo good

This statement looks really gay since I edited my post.

Posted by: PreMier

So un-edit it you bastage!

BTW, im not gay. I like NG

Posted by: Var

What you do is your business. Just dont be sending me any PM's about my sexy ass once I post pics.

Posted by: PreMier

Haha, dont flatter yourself lizard lips!

Posted by: Var

LOL

Posted by: Var

All I can say about todays workout...WOW! My strength hasnt jumped this much, this quickly, in years.

Barbell Squats: 9x225/6x245 (felt more control than ever at this weight)
Quad Extensions: 6x180/8x160
Incline Barbell Press: 6x155/5x155
Cable Crossovers: 5x180/6x160
Military Dumbbell Press: 8x50's/6x55's
Close-Grip Bench Press: 9x135/4x155
V-bar Press-downs (new machine): 9x65/6x70

Workout Time: 50 mins

Posted by: tucker01

Nice

Posted by: Rocco32

Awesome buddy!

Posted by: Var

Thanks guys! Todays diet/supps...

Meal 1: 2 whole eggs
4 whites
Cheese
1 c Oats
Creatine actijube
200mg Caffeine
Multi
3 Fishies

Meal 2: Post workout shake
Creatine actijube
Echinacea

Meal 3: Cottage Cheese w/fruit
1 1/2 c Fiber One

Meal 4: Shake
3 Fishies

Meal 5: 1 c (cooked) Brown Rice
1 can Salmon
1 c Peas

Meal 6: 1 c (cooked) Brown Rice
1 can Tuna
1 c green beans

Meal 7: 1 c Cottage cheese/fruit
Echinacea
3 Fishies

I'm sensing some beer in my future tonight,

but I'll try to keep it to a minimum.

Posted by: Rocco32

That's alright! I'm sensing some pizza in mine!

Posted by: tucker01

MMMmmm Beer and Pizza, now there is a combo

Posted by: Var

Great...now I'm craving beer AND pizza. Thanks guys.

Posted by: tucker01

Your Bulking right, so whats the worry :wink:

Posted by: Var

hahaha. I try not to fall into that trap when bulking, but may have to use that excuse tonight.

Posted by: CourtQueen

you'll wake up in the morning and regret it

(I know, I'm such a party pooper)

Posted by: Var

I always wake up the morning after regretting it. Goes with the territory.

Posted by: Rocco32

I think 1 cheat a week is good for you.

Posted by: Var

I always have a cheat day, but if you saw what I eat on those days, you probably wouldnt see it as much of a cheat. Beer is definitely my weakness though. I just love hanging with friends and thowing back a couple. I've cut way back in the past year. I'd guess I drink once every 3 weeks. Not TOO bad.

Posted by: once was fat

Quote:

Originally posted by Var
I always have a cheat day, but if you saw what I eat on those days, you probably wouldnt see it as much of a cheat. Beer is definitely my weakness though. I just love hanging with friends and thowing back a couple. I've cut way back in the past year. I'd guess I drink once every 3 weeks. Not TOO bad.

I would just do it. Like tonight im going to the county fair with my family and I will be hitting up piggly wiggly. A one pound braut worst with grilled uinons. You have to use two hand to pick that bad boy up, and I had pizza for lunch. Today has just been

Posted by: Var

I hear ya man. One night wont kill me.

Posted by: Var

I think I'm going to just post workouts from now on. Posting my diet is getting boring since I almost always eat the same things.

Workout minus warmups...

Wide-Grip Pull-downs (to chest):6x160 (cheat)/6x140/6x140
Barbell Row (underhand grip): 9x155/6x185/6x175
Lying Leg Curls: 9x80/6x90/6x90
Barbell Curls (straight bar): 8x75/5x85/6x75
Hammer Cable Curls: 8x60/9x50/9x50
Sled (?) Calf Raises: 9x270/7x290/6x290
Barbell Shrug: 9x225/7x245/6x245

Workout: 60 mins

Posted by: Rocco32

Looks like a great workout man! Liking it so far?

Posted by: Var

Thanks Rock! I'm definitely liking it. Nice to have a change. I've been doing P/RR/S for about 2 years I'd guess. Just cool to go in and do something different.
The really unbelievable thing is that I'm starting to see body comp changes already. I know this could be due to many factors, but all thats changed recently has been my workout. My girlfriend and mother both noticed the other day and joked that I'd better not be "using anything". I'd think its too early to be seeing results from TPPT, but its pretty cool no matter what the cause!

Posted by: tucker01

Nice Congrats!

Posted by: Var

Thanks Iain!

Posted by: Var

Felt stong today, but I'm finally starting to get nervous about "what's to come".

Still excited about this workout and really happy about the body comp changes I've seen already. My weight is up almost 5 lbs and there's no noticeable fat gain so far.

Hack Squats: 6x180/6x230/6x230
Quad Extensions: 6x180/8x160/8x160
Incline Barbell Press: 6x155/6x135/6x135
Cable Crossovers: 6x160/6x160/7x120
Military Dumbbell Press: 7x55's/6x55's/6x50's
Close-Grip Bench Press: 9x135/6x155/6x135
V-bar Press-downs (new machine): 9x65/6x70/6x70

Workout: 60 mins

Posted by: Triple Threat

Quote:

Originally posted by Var
Felt stong today, but I'm finally starting to get nervous about "what's to come".

...

Workout: 60 mins

You're right on track. This week you should feel strong. Your body is adapting to the workout. Now as for the later part of next week and beyond, well, that's a different story.

As for the workout time, you might want to pick up the pace just a little.

Posted by: Var

Quote:

Originally posted by CaptainDeadlift
As for the workout time, you might want to pick up the pace just a little.

Thats what scares me! Not sure how much quicker I can do this. Unfortunately, there's no way for me to workout more than once a day. I'll figure something out.

Posted by: nikegurl

I'm right with you Var (nervous about what's to come

)

Last night's workout took me 50 minutes and I think I might need to pick up the pace a bit as well. (even though I definitely didn't feel like i was dragging ass at my current pace)

That's awesome that you're seeing changes! I'm feeling strong this week too....but looking the same in the mirror so far.

Posted by: Var

I went into this hopeful, but skeptical. Feeling mostly excited now. Picking up the pace will DEFINITELY be the biggest challenge for me.

Posted by: PreMier

Yea, I need to pick up the pace too... I tend to socialize at the gym a bit

Nice workouts BTW. Cable crossovers... Is that 80lbs per stack?

Posted by: Rocco32

I think I'm going to split into am/pm w/o's to do this.

Posted by: Var

PreMier: Yeah...80 per stack. I'm not enough of a beast yet to do 160 per stack.

Rock: I wish I could do split sessions, but there's no way for me to work that out. Sounds like the best way to go for sure.

Posted by: CourtQueen

I'm thinking I might have to do the same come that last week. But I'll see when I get there. Going to try and not but..........

Var, what are you doing for diet?

Posted by: Rocco32

It'll be LONG days but I think I can do it. 5:30am/9:00pm

Posted by: Var

I stopped posting diet because it barely changes from day to day (aside from my cheat day). Take a look at some of my previous posts and you'll see what I mean. I'm trying to do a VERY clean bulk. I want more mass, but cant be putting a lot of fat on this close to summer. I spend a lot of time at the beach and my friends lake house, so I can look like a fat (but strong) slob.

EDIT: I'm definitely open to diet advice. I'm still tweaking the portions a bit to determine if I'm taking in enough to bulk.

Posted by: PreMier

Split the sessions??? Thats mad talk... Just move faster. Everyone get CRAZY!!!

Posted by: Var

I'm on it bro!

Next workout will be fffaaaassssttt!!!

Posted by: Rocco32

Quote:

Originally posted by PreMier
Split the sessions??? Thats mad talk... Just move faster. Everyone get CRAZY!!!

I would but I need to be at work by 8 in the morning. Doesn't leave alot of time for 90min w/o's.

Posted by: Var

Todays an off day from training, but I figured I'd update anyway. Someone at work just said, "damn dude, you're jacked...what have you been doing"?

Needless to say, I'm psyched for tomorrows workout.

Posted by: CourtQueen

Gotta luv that! Total motivation isn't it?

Posted by: Var

Definitely! Any time I get a compliment like that I want to run immediately to the gym.

Posted by: PreMier

Nicccce. I cant wait untill I get people terlling me im jakked

Posted by: Var

Hey Jake...you're jacked!

Posted by: PreMier

Thanks Var. Its different when someone in real life says it(IE: touching distance)

For some reason I got that Barbie girls song stuck in my head, the one by Aqua

Whats DOMS?

Posted by: Var

I know, man. I'm the same way. DOMS is Delayed Onset Muscle Soreness. That Barbie Girls song rocks! I mean...er...its gay.

Now I have it stuck in my head.

Posted by: PreMier

Is DOMS different than the regular soreness? I dont get it... If im sore, im sore

Haha! I never minded watching the music video. That chick from aqua was sooo hot, gawd.

Posted by: Var

Feel free to post hot chicks in my journal ANY TIME!!!

I love that chick too.

DOMS is the soreness you feel the two days after training.

Posted by: PreMier

Ok. I always get that(DOMS) then. I thought it was different, but infact is just a fancy name haha! One more pic added

Posted by: Var

Its fancy and nice and easy to type.

That new pic is the best of the three

Posted by: Var

I love hardcore chicks

Posted by: CourtQueen

Quote:

Originally posted by Var
I love hardcore chicks

Yeah, I bet you do

(Hey that is MY one comment for the week)

Posted by: Var

I still have a comment remaining for the week. Better be nice or I'll make it REALLY naughty.

Posted by: Var

Todays workout KICKED MY ASS!!!

I'm assuming its because I supersetted the first two exercises, but it had to be done. I noticed a pretty substantial drop in strength when doing the supersets.

Wide-Grip Pull-downs->Barbell Row (supersets):
6x160->9x155/6x140->5x175/6x140->6x155/6x140->6x155
Seated Leg Curls: 9x165/7x195/6x195/6x195
Barbell Curls (straight bar): 6x85/5x85/6x75/6x75
Hammer Cable Curls: 9x60/8x60/7x60/9x50
Seated Calf Raises: 9x90/7x100/7x100/7x100
Barbell Shrug: 9x225/6x245/8x225/6x225

Workout time: 60 mins

Posted by: Rocco32

Looks good var but your not supposed to superset the same muscle group! Superset Pull-downs w/ leg curls or something but not 2 back exercises.

don't you hate when you only get 5 reps and you know your supposed to have 6! I keep doing that.

Posted by: Var

I know, I know, but my gym is full of meatheads who will jump in your place if you let them. Had to do exercises that were in sight of each other at all times.

I'm gonna try to do it right next time.

Posted by: Triple Threat

Rock is right. Try to combine different body-parts. And they don't have to be done one right after the other. A short (10, 15, 20) second pause between sets is OK if meatheads are in your way.

Also, an occasional set of 5 isn't the end of the world. Just make sure to lower the weight for the next set.

Var, where are you working out?

Posted by: nikegurl

Quote:

Originally posted by Var
I know, I know, but my gym is full of meatheads who will jump in your place if you let them. Had to do exercises that were in sight of each other at all times.

I'm gonna try to do it right next time.

I have the exact same problem (meatheads jumping in your place). As soon as you get up you can expect the bench or equipment you were using will be snatched. I'm still gonna try to figure out some supersets that aren't too far away from eachother location wise b/c it looks like that'll be the only way to go soon.

Posted by: Var

Hey Capt and Nike! Thanks for the feedback. I'm definitely gonna try to do the supersets properly. I was just doing what I could today to cut down the workout time. I had to ask two people to get off the equip I was using (even though I had a shirt over it).

Capt: I work out at World Gym Seekonk. Where do u workout?

Posted by: Triple Threat

I go to the Newport Athletic Club, except when I'm working in Spain when I go to el gimnasio Apollo.

Posted by: Var

Do u live in Newport?

Posted by: Triple Threat

I live in Portsmouth. There aren't too many options for working out down here. There's the NAC or the YMCA.

Posted by: Var

Nice down there!

Posted by: PreMier

Nice workout Var! I cant understand how you put up with people taking your equipment... If this happens to me I calmly say "GET THE FUCK OFF MY SHIT MAN!!!" While frothing at the mouth

Posted by: CourtQueen

And you seemed like such a nice boy....

Posted by: Var

I basically did the same thing PreMier. I have a bad attitude when people are out of line. One of the guys I approached today just grunted at me and walked away. Really pissed me off!

Posted by: PreMier

Quote:

Originally posted by CourtQueen

And you seemed like such a nice boy....

Oh, I am "nice" which sucks a lot of the time. Because well, nice gets you no where.

The gym is different, it is my away time, and I am there same time everyday. When someone new comes and invades my turf, ITS ON!

Posted by: Var

Posted by: Var

Todays workout was great!!! I had the best pump I've had in my whole life!

The only problem is that I've noticed a considerable drop in strength the past two days. I'm thinking of getting less conservative with my bulk, and upping the cals significantly. I'm going to shoot for 7-8 meals a day, still using slow burners, except for the meal I eat after my post workout shake. May go with WW pasta for that meal. Still loving this workout. Body comp changes have been noticeable.

Barbell Squats: 9x225/6x245/6x245/6x225
Quad Extensions: 7x180/8x160/6x160/6x160
Incline Barbell Press: 8x135/4x155/6x135/6x135
Cable Crossovers: 9x160/6x160/8x120/7x120
Military Dumbbell Press: 6x55's/5x55's/6x50's/6x50's
Close-Grip Bench Press: 9x135/7x135/6x135/6x135
V-bar Press-downs: 9x65/6x70/6x70/6x70

Workout: 70 mins

Posted by: Rocco32

Does look like a great workout. How long'd it take ya? When I went to 2x a day my strength went back up some, that was a good feeling, though my arms are getting screwed up again

Posted by: PreMier

Nice workout Var! I am only on day 4 and already need to start dropping some weights

Posted by: Var

Pretty happy with todays workout. Especially after the weekend I just had. Only signs of overtraining are some loss of strength and more fatigue than usual. Otherwise, feeling pretty good. No DOMS at all for some reason.

Wide-Grip Pull-downs: 6x160/6x140/6x140/6x140/6x140
Barbell Row: 4x185/6x155/6x155/6x155/7x135
Standing Leg Curls: 8x70/6x70/7x60/6x60/6x60
Barbell Curls (straight bar): 9x75/6x85/6x75/6x75/5x75
Hammer Cable Curls: 9x60/6x60/6x60/6x60/8x50
Sled Calf Raises->Barbell Shrug (superset):
9x270->9x225/9x270->7x225/6x320->6x225/6x320->6x225/6x320->6x225

Workout: 65 mins

Posted by: Var

Hey Pre and Rock! Sorry for the late reply. Had to get ready for the bachelor party Friday! Had too much fun!

Rock: I edited the post for workout time. I've managed to up the pace a bit, so I think I'll be ok.

PreMier: My weights have been dropping quite a bit too. I'm hoping it levels off a bit...otherwise I'm going to be throwing some pretty pathetic weight around next week.

Posted by: Rocco32

Wow, great BB Row!

Posted by: Var

Thanks Rock! For some reason I thought I'd get 185x6, but it didnt quite happen.

Worth a try anyway.

Posted by: Twin Peak

Fricken barbell rows. I strained my neck/upper trap today, trying to go extra heavy.

I'll be pissed if it limits me tomorrow.

Posted by: Var

Damn...that sucks! Sorry to hear it. Coincidentally, I pulled something in my neck doing them today.

Feeling ok now though.

Posted by: Twin Peak

I am still a little tight, but its only noticable when I lean back or too much to the left. It may affect squating.

Happened on set 2 of 3; I guess I need to lighten up a bit next time.

Posted by: Var

I've always been guilty of having more balls than brains. Seems like I strain my neck lifting too heavy at least once a month.

Posted by: PreMier

Maybe you should do some neck exercises? I have some good suggestions from when I wrestled.

Posted by: Var

That may be a good idea. I wasnt really thinking it was due to a weak neck, so much as a "bad" neck. Neck problems run in my family. What do u do for neck exercises? My gym got a neck machine recently. I'll have to give it a try.

Posted by: PreMier

Yes, neck machines are the shit. If you have neck problems, be VERY VERY careful!

Posted by: Var

Cool! I'll start really light and see how it goes.

Posted by: PreMier

The one you need to be careful with is the forward motion(pads on face and pushing face forward) It is the hardest on the neck. Side and rear, are pretty easy to go heavier on.

Posted by: Var

Left my workout log at home, so I'll have to post todays workout tomorrow. All I can say about today is uuuugggghhh!. I felt extremely overtrained about half way through and was worried I wouldnt complete it. I managed to make it through and left the gym with the most amazing endorphin buzz I've had in a while. Workout details tomorrow...

Posted by: PreMier

Var=

"Im so tired and overtrained. I just want to cry"

Just playin!

Posted by: Var

Fucker!

Posted by: PreMier

Posted by: Var

Can't believe I'm getting shit from "Mr. Day 6".

Posted by: Triple Threat

Quote:

Originally posted by Var
All I can say about today is uuuugggghhh!. I felt extremely overtrained about half way through and was worried I wouldnt complete it.

You are actually approaching overtraining. Now week 4, then you'll really be there.

Posted by: Var

Workout from Tues 4/27.

Barbell Squats: 9x225/6x245/6x245/6x245/6x225
Quad Extensions: 7x180/8x160/6x160/6x160/7x140
Incline Barbell Press: 9x135/4x155/6x135/6x115/6x115
Cable Crossovers: 8x160/7x160/6x140/6x120/6x120
Military Dumbbell Press: 7x55"s/6x50's/6x50's/8x45's/6x45's
Close-Grip Bench Press: 9x135/5x155/5x135/8x95/8x95
V-bar Press-downs: 9x65/6x70/6x70/6x60/7x60

Workout: 70 mins

Todays workout... Feeling shitty still. Losing strength and got a lot of pain in forearms during barbell curls. Had to switch to cambered bar to get through it. Decided to leave ego at the door and concentrate more on form, and less on weight today.

Wide-Grip Pull-downs: 5x160//6x140/6x130/6x130/6x120/8x100
Barbell Row: 6x155/6x135/6x135/6x135/6x135/5x135
Seated Leg Curls: 9x150/7x180/6x180/7x180/6x180/5x180
Str8 Barbell Curls: 5x75/7x75 (cam bar)/7x65/7x65/6x65/6x65
Hammer Cable Curls: 9x60/6x60/8x50/7x50/7x50/6x50
Sled Calf Raises->Barbell Shrug w/ straps (superset):
9x250->9x225/9x270->6x275/9x270->6x265/9x320->6x265/7x320->6x265/6x320->6x265

Workout: 80 mins

Posted by: Rocco32

So how do you like 6 sets?

Where on your forearms are you getting pain? i think I have the same thing and I'm at the point where I almost have trouble picking any weight up.

Posted by: Var

I'm not liking the 6 sets. It isnt that the muscles are burning too much or anything...I just feel overtrained. Lots of joint pain that I usually dont have. The pain is on top of my forearm. Got so bad that the forarms gave out before my bi's even got pumped. Sounds exactly like what you mentioned in your log. Not good

Posted by: Var

Also, took measurements today and wasnt too happy. Its weird. I lost some size, but look a lot more defined.

Posted by: Rocco32

TP said we would prob lose towards the end, but it would come back beginning of phase II. And remember, you feel overtrained, but you are. That's the point of this. Take 4 ibuprofen every 6 hours, that'll help with your forearm buddy!

Posted by: Var

Nah...I'm ok. I'm not worried about the pain. Just looking forward to some hypertrophy. I definitely dont look as big as I did a few weeks ago, so I'm looking forward to the next phase. I'll get through it with no probs. I'll just bitch a little

Posted by: Rocco32

Hey, bitchins is allowed and even encouraged!

Posted by: Var

Nice! Thanks bud!

Posted by: Var

Quote:

Originally posted by Var
Also, took measurements today and wasnt too happy. Its weird. I lost some size, but look a lot more defined.

Wow! I'm a moron. Thats right...I admit it! I just keyed my new measurements into the spreadsheet and realized that I've gained a little size on almost every measurement.

Posted by: PreMier

Boo hoo...

Posted by: PreMier

Oh, and keep up the good work man. Doing good

Posted by: Var

Smart ass!

Thanks man!

Posted by: once was fat

Quote:

Originally posted by Var
Wow! I'm a moron. Thats right...I admit it! I just keyed my new measurements into the spreadsheet and realized that I've gained a little size on almost every measurement.

Awesome job Man.

Posted by: Var

Thanks Once!

Posted by: Var

Place holder for Saturday's workout. (forgot journal at home)...

Worked out in the morning. Cut down trees at a friends lake house after that. Pretty tough post workout activity, but it was fun.

Posted by: Var

Felt suprisingly good today, but forearms are still giving me trouble. This workout has been a humbling experience for sure. Looking forward to changing things up soon.

Wide-Grip Pull-downs: 6x140/6x130/6x130/6x130/6x130/6x120/6x120
Barbell Row: 6x155/7x135/6x135/7x135/6x135/6x135/6x135
Standing Leg Curls: 7x70/6x70/6x65/6x60/6x60/6x60/6x60
Cambered Barbell Curls: 7x75/6x75/6x75/6x75/6x65/6x65/6x65
Hammer Cable Curls: 8x60/6x60/7x50/8x50/7x50/6x50/6x50
Sled Calf Raises->Barbell Shrug w/ straps (superset):
9x180->9x225/7x270->9x275/6x320->6x295/6x320->5x295/6x320->6x275/6x320->6x275/6x320->6x275

Workout: 80 mins

Posted by: Rocco32

So how do you like 7 sets? Ready for the week to be over? I am!!

Posted by: Var

I felt better today than I expected. Last week was HELL. I think I'm getting used to the volume, but my forearms are freakin' killing me!!! How are yours?

Posted by: nikegurl

weird....me too. 6 sets felt worse than 7. i think the 2 days off made a huge difference (for me at least)

you're doin' great Var.

Posted by: Var

Thanks, Nike! You're doing great, too! I dont think having the weekend off helped much since I worked out Saturday and then cut down trees for about 4 hours. I have no idea why I felt good today. Maybe its just because I can see the end of this phase coming soon.

Posted by: nikegurl

I bet that's exactly why! The end (of phase 1) is near.

Posted by: Var

I'm SO looking forward to whats coming up. I'm not having fun anymore!

Posted by: Rocco32

Yeah, my forearms still hurt. On my way to do the pm part

Posted by: Var

I'll do a split Thursday. Couldnt get Friday off from work.

Posted by: Var

Felt really good today, but my strength is still dropping significantly. One of the trainers at the gym asked me for my workout...saying that the body comp changes I've made lately are impressive. She's female btw.

(No...I didnt give her any info on TPPT)

Barbell Squats: 8x225/6x245/6x225/6x185/6x185/6x185/5x185
Quad Extensions (different machine): 8x100/8x100/8x100/7x90/7x90/7x90/6x90
Incline Barbell Press:
7X135/6x155 spot/5x155/5x115/8x95/6x95/6x95
Cable Crossovers: 5x160/8x120/6x120/6x120/6x120/7x100/6x100
Military Dumbbell Press: 6x55's/6x45's/6x45's/6x45's/7x40's/5x40's/7x35's
Close-Grip Bench Press: 6x135/6x135/5x135/7x115/6x115/7x95/6x95
V-bar Press-downs: 8x65/5x70/8x50/6x50/7x45/6x45/6x45

Workout: 95 mins (made me late for work)

Posted by: Triple Threat

Quote:

Originally posted by Var
One of the trainers at the gym asked me for my workout...saying that the body comp changes I've made lately are impressive. She's female btw.

(No...I didnt give her any info on TPPT)

Don't you recognize a pickup line when you hear one?

Posted by: tucker01

Posted by: Var

Quote:

Originally posted by CaptainDeadlift
Don't you recognize a pickup line when you hear one?

This is when you know you're obsessed with bodybuilding. I would actually prefer that she REALLY thought I looked bigger.

Posted by: PreMier

Nice workout Var. I had signifigant drops in weight today also. Except on squats

Posted by: Var

Thanks PreMier!
It gets worse unfortunately! I felt good though. Thursdays workout will be the true test of what I'm made of.

Posted by: PreMier

Made of cheese

Posted by: Var

LOL. Hopefully, I'm made of something tougher than cheese.

Posted by: PreMier

Well, I feel like a cooked noodle right now.. all wabbly and weak.

Posted by: Var

It gets better. The 6's made me want to weep like a little girl, yet today I was lovin' life.

Posted by: PreMier

I think you are dead inside now... thats why you dont care LOL!

On your cable x-over, thats both stacks correct?

Posted by: Var

U may be right. Maybe TP has just broken my spirit!

Yeah...both stacks. I wish I could say otherwise.

Maybe I should just put the plate numbers. Seems others have misread that, too. Dont want to be misleading.

Posted by: Var

I did 8A yesterday and felt GREAT the whole way through! My body must have adapted or something because I'm not having any trouble getting through these now. I'm a little sore...and losing strength...but feel great otherwise.

(I'll post the workout shortly)

Posted by: Var

Yesterday...

Wide-Grip Pull-downs: 7x140/6x140/6x130/5x130/6x110/6x110/6x110/6x110
Barbell Row: 7x155/6x155/6x135/6x135/6x135/6x135/6x135/6x135
Lying Leg Curls: 8x80/8x80/6x80/6x70/6x60/6x60/6x60/6x60
Cambered Barbell Curls: 7x75/6x75/6x75/6x75/6x65/6x65/6x65/6x65
Hammer Cable Curls: 8x60/6x60/7x50/7x50/7x50/6x50/6x50/6x50
Sled Calf Raises->Barbell Shrug w/ straps (superset):
9x180->9x225/7x320->6x275/7x320->9x275/7x320->6x275/6x320->6x275/6x320->6x275/6x320->6x245/6x290->6x245

Workout: 95 mins

Posted by: Rocco32

You know your weights generally don't drop too much Var! Looks good. I am sickened by your attitude and adaption to this program however

Posted by: Var

Thanks man!

Just think back to the 6's when I was crying like a little girl.

Posted by: Rocco32

Yeah, I've been crying like a little girl lately! Seriously hurt my shoulder this week, I hope it's fine by Monday and Phase II.

Posted by: Var

Sorry to hear that, Rock. I havent had a chance to check up on everyone journals for a few days. My sisters getting married tomorrow and things are crazy.

How did u hurt your shoulder? I hope it gets better soon.

Posted by: Rocco32

Congrats on your sis's wedding! How old is she? I don't know how I hurt the shoulder. Just high volume I think, no particular incident. I'm sure i'll be fine though, no worries

Posted by: tucker01

Good Job Var, I think Var would be a candidate for a 10 set week

Posted by: Var

Rock: Thanks for the kind words. I'm really happy for her.

Hopefully, the next phase will give u a little more recuperation time for that shoulder.

Iain: 10 sets???

You REALLY want to see my cry, dont u?

Posted by: PreMier

Nice workout Var.

Posted by: nikegurl

Quote:

Originally posted by rock4832
You know your weights generally don't drop too much Var! Looks good. I am sickened by your attitude and adaption to this program however

couldn't agree more....

Posted by: Var

Thanks for the "kind" words everyone.

Havent updated this in a few days because my sisters wedding was Saturday. Had a great time and managed to get my last workout of phase 1 in before the wedding.

How die-hard am I???

Saturdays workout felt really good. I definitely think I could handle more volume, if it werent for the workouts taking so long. If I find myself unemployed again soon, I'll up the volume a bit and do split sessions.

Barbell Squats: 6x225/6x225/6x225/6x205/6x205/6x185/6x185/6x185
Quad Extensions: 8x100/8x100/7x100/7x90/7x90/6x90/6x90/6x90
Incline Barbell Press:
6X135/6x135/5x135/7x115/6x115/6x115/6x115/5x115
Cable Crossovers: 9x120/8x140/6x140/6x140/6x130/6x130/6x130/6x130
Military Dumbbell Press: 6x55's/6x50's/6x50's/6x45's/6x45's/5x45's/5x45's/5x40's

Close-Grip Bench Press: 6x135/7x115/7x115/6x115/6x115/7x95/6x115/5x115
V-bar Press-downs: 6x65/7x65/6x65/7x55/6x55/6x55/7x45/6x45

Workout: 100 mins

Posted by: Var

Todays workout felt REALLY good. Really nice change. I enjoyed longer ri's than any of this past months workouts, so that made it even better. Still dont have my strength back, but I dont think it'll take too long.

Incline DB Bench Press: 9x60's/7x60's/6x70's
Flat Barbell Bench Press: 8x185/4x205/5x185

Low Cable Cross-Overs: 9x(plate)#6/6x#7/6x#6
Standing Calf Raise: 9x100/6x95/6x95
Seated Calf Raise: 9x70/6x95/6x95

Workout: 60 mins

Posted by: Rocco32

Awesome isn't it Var. Especially after phase I

Posted by: Var

Definitely a relief...even though I was liking the high volume. Hoping to get my strength back quickly. Feeling kinda weak.

Posted by: PreMier

I cant wait till phase II. Its making me all giddy

Nice workout man! Im sure strength will be back soon enough.

Posted by: Var

You should be giddy. Phase II is a walk in the park compared to I. How are u feeling? Getting better?

Posted by: PreMier

How do you mean? Like physically from this first phase? Well, I used to enjoy going to the gym.. now im like "AWWWW FUCK!"

Posted by: Var

Ewww...not good. Its almost over, man. Hang in there.

Posted by: Var

Yesterday...

Pull-Ups: 8xbw/6xbw/6xbw
CG Pull-downs: 9x110/6x120/6x120
Deads: 7x225/6x225/6x205 (felt unusually weak on these)
One-arm DB Rows: 9x60/7x65/6x65

Today...

Standing BB Military Press: 7x95/6x95/6x95
WG Upright Row: 10x65/7x85/6x85
Side Laterals: 9x25's/7x30's/7x30's
Rear Laterals: 8x25's/7x30's/6x30's
Barbell Shrugs (w/ straps): 9x245/8x275/6x295

Posted by: rockcrest

where do you work out?

Posted by: Var

World Gym. How about you?

Posted by: rockcrest

future fitness in cranston..you're the only RI head i've seen on here....holla

Posted by: Var

There are a few others.

Posted by: Var

Captain Deadlift for one.

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