Thread: X Ring's TP PT training/diet log

Phase II Week 3

DAY 1 Chest and Calves (reps x weight/reps x weight at 40% drop)
Time....60 min 24-May-04
Incline dumbbell bench press 7x115/ 8x70 5x115/ 8x70 7x100/ 8x60
Flat barbell bench press 7x225/ 8x135 6x245/ 8x135 6x245/ 9x135
Low cable cross-overs 7x9/10x5 8x8/ 10x5 8x8/ 10x5
Standing Calf Raises 8x8 (singles)/ 10x15 (double) 8x7/ 10x15 8x7/ 10x15
Seated Calf Raises 8x245/ 10x145 8x280/ 10x180 8x280/ 10x180
Cardio 4 min
Weight 241 lbs

Damn, you are a MONSTAR!!! Are you noticing any body changes?

Originally posted by X Ring

Incline dumbbell bench press 7x115/ 8x70 5x115

Damn dude, the dumbells at Powerhouse don't go much higher than that.

thanks guys, but I am not on the same level as Mike (MonStar) but I am working at it. I have always done bb flat bench then incline db so never got higher than 100 lb db but now that I am doing incline db first and 115 lbs goes up w/o too much of a problem. Well I need a lift to start but after that i am golden.

my flat bench kinda sucked b/c I dont like doing it w/o a spotter even if just for the piece of mind.
Something that I am really noticing and very happy with is that my right side especially in pressing motions lags big time. Now it doesnt as much, almost not noticable so that makes me very happy.
As far as physical changes I might be a little bigger I was going to measure myself this weekend but never go to it. I might do it tonight. I am definitely fuller , so although my measurements may or may not show that I am happy so far, and my strength certainly seems to be up

Does flat BB still feel hella wierd to you? Its hard for me to get used to

same here man

Phase II Week 3
DAY 2 Back 60 min 25-May-04
Pull-ups........................6xBW+25/ 6xBW, 6xBW+25/ 6xBW, 5xBW+25/ 6xBW
Close-grip pull-downs...6x20/ 8x12, 7x19/ 7x12, 6x19/ 8x12
Dead-lifts......................6x405/ 7x225, 6x405/ 6x225, 5x405/ 8x225
One-arm dumbbell rows...8x125/ 8x75, 7x125/ 7x75, 7x125/ 8x75
Weight 239 lbs
Cardio 4 min


Overall it was a pretty good day. Nothing amazing, actually I probably should have gotten another rep at 405 on my last set of deads but my back was lit up like a mofo. I was bustin my ass to get out of the gym quick so that made it all the more intense, but I didnt set up two bars for deads b/c they were all taken up by me, 2 leg press machines and some animal doing huge squats. Next time I will.
I really like this phase , I will try to take some measurements before the gym today.

Hey X,

Did you get the MRM protein?

If so how is the taste?

no i didnt get that protein yet, I always do this when I go to order supplements. I put if off and put if off trying to decide what to order. I need protein and might go with a 10 lb bag of optimum b/c it is cheaper. But I was looking at ZMA and M1t and 4ad etc dont know what to order, how much, etc. Dont know if ZMA is worth it
I would need to find a place to get tamoxifen for a reasonable price.
I hate being so indecisive, I should just order some shit, I dont know what my problem is

I never really noticed anything from ZMA. It doesn't do anything to help with Testosterone for sure. I have been tempted withth M1T 4ad, but will doubt I will ever try it. Especially if the ban is coming as soon as they say it is. If that is the case you better order quickly

Phase II Week 3
DAY 3 Shoulders and Traps 60 min 26-May-04
Seated barbell military press (front) ........6x195/8x105 5x195/8x105 6x175/8x105
Wide-grip upright rows............................6x155/8x95 7x145/8x95 7x145/8x95
Side lateral raises DB ..............................7x50/8x30 8x50/8x30 8x45/8x25
Rear lateral raises DB.............................8x180/8x105 7x195/8x120 6x195/8x120
Barbell shrugs........................................10x405/10x225 9x405/9x225 10x405/10x225
Weight.....DNR
Cardio......none



Did MP again on the smith press machine and I think I saw that the bar when on that weighs 15 lbs so that is what I used for a weight. It's better than regular BB for me and TP hasnt chimed in to say anything different. Other than that everything felt good.

I really really like this phase it kicks my butt in a good way. Got legs coming up today. Need to work one some better squatting form after seeing and reading some stuff this past week.

Phase II Week 3
DAY 4 Quads and Hams 75 min 27-May-04 and 28-May-04
Barbell Squats..........8x315/9x225 6x345/ 8x225 7x315/ 8x225
Leg Press.................8x900/10x540 8x900/10x540 8x900/10x540
Leg extensions.........8x20/10x12 8x20/10x12 8x20/10x12
Stiff Leg Deadlifts.....8x275/8x185 7x275/8x185 7x275/9x185
Leg curls........6x170/9x90 6x170/8x110 6x160/8x110
Cardio...........5 min (PM) + 5.5 min (AM)
Weight.........238 lbs I think I am happy here for now. just drop another few lbs of fat.


Had to do a PM/ AM split. Thought I could make it out in an hour but I was running late and I have be at my brother banquet. Thursday night I did quads then this morning (Friday) I had to go for hammies. and I will go again tonight for DAY 5 Arms

Issues with Phase II: As the intensity has picked up doing legs two days after back has become more of a problem. My lower back is so sore from dead lifts I can hardly walk let alone quad. Has anyone else switched legs and back day around so that legs are on day 2 and back day 4??
On that note my squats are way down. I think my form sucks. Saturdaynight Fever was talking about form and I know you should be able to squat at least the same as you can dead and I am no where near that. I can do 405 for 7 or 8 but I am struggling to get more than 8 or 9 at 315
And on leg press I feel like I am cheating b/c I can only move a very limited amount before my upper leg starts to crush my rib cage in addition to my butt coming off the seat. Maybe it i just that i have a wide body, my feet are all the way on the outside and i have tried moving them all over the place.

TP PT overall is really working well. Wasnt so sure about it for the first 5 weeks but I am satisified and I am nearly positive that parts of this program will be used often in my lifting future.

There are quite a few people that switched them. I decided not to though. People here and at Avant.

Cool sometimes i dont pay attention and I have been over the avant board in 2.5 weeks so that might be it.

Lookin' strong, X!

Im not coming back here if you buy Optimum

ah fine I will get the other shit, just need to decide if I really need PHs

Got this big without them but they sure are tempting, hmmmm what to do, and I have never tried them so I dont know I should stock up or not

10$ a bottle of M-1T. How could you go wrong? If you decide never to use them, sell them for more

yeah I guess so, just tonight would be a good time to do that being May 31st

Man did this weekend suck lifting, couldnt lift chest worth a shit, got a fly fishing lure embedded in my wrist pretty deep and could pull the damn thing out for the life of me, I cant believe my skin didnt rip. so I was in the hospital last night getting it out, got a tetanus shot and a wicked sun burn on my shoulders so lifting sucked today too. kinda embarassed to post my workouts but I will get to it, very frustrating weekend. But at 240 lbs I did hook the biggest one.

Damn man. I didnt even make it to the gym yet I was debating wether or not to go today, and just start the schedule tuesday this week.

I got a fishing hook in my finger once. Had to push it through because I couldnt pull it out. Fuckin hurt!

i had to start this week on sunday instead of monday b/c I am going on a fly fishing/hot rod trip this weekend starting thursday morning after i pump up my arms at the gym

Sucks about your wrist. Kudos to you though for still going to the gym, may not have liked the w/o but you should be happy with your dedication and motivation!

Originally Posted by X Ring

Issues with Phase II: As the intensity has picked up doing legs two days after back has become more of a problem. My lower back is so sore from dead lifts I can hardly walk let alone quad. Has anyone else switched legs and back day around so that legs are on day 2 and back day 4??

I switched also, and I mentioned it in some other journals (I think NG's, but I'm not sure). I find that I can deadlift with sore/tired legs, but can't squat with a sore/tired back. Form just goes to hell.

so it has been a while since I have posted any substantial information. Last week I was to be out of town thursday through late saturday night so I did the 5 days of workout for week 4 of phase II sunday through thursday. Had to lift early thrusday morning doing shoulders after a hell of a back day on wednesday.

The partials for week 4 phase II didnt go so well for me. Some exercises it was difficult to do partials and I decided in advance not to do them. Like deadlifts SLDL. Some other exercises I stopped doing partials after a few set b/c they just didnt work for me. Really through me off sometimes. Also whatever I repped at for full ROM 6-9 reps I couldnt handle for even 6 reps partial ROM when done immediately afterwards. In some cases I did fewer partials than prescribed, and other times I had to drop the weight a few lbs.

Overall Phase II was definitely the best and saw the best increases. Phase I wasnt horrible but not to something I was use to and didnt see much progress, besides shedding a few lbs of fat. Phase II was enjoyable to me (which is why I lift, because I enjoy my workouts) and it proved to provide some decent gains given the duration. I will definitely use Phase II in the future quite a bit which was close to what I was doing prior to TP PT but I wont do partials or keep it very limited. But the dropsets I enjoyed.

Now since i had to do the 4th week of phase II early and finished on june 3 in the AM and didnt lift again until tuesday June 8th I felt like a dork. I know it is part of the program but I really hate the first week of each phase. I feel like it is a week off that i dont really need. I dont really care for the set up of this phase b/c at 2 working sets/exercise I wont get much of a workout. But I promised TP that i would do this so I will stick it out for another 3.5 weeks. I like this program so far and I have learned quite a bit about lifting and my boyd and my diet has been controlled much better for the most part.
OK so now I will post all of those workouts I am missing

Ordered some stuff from bulk nutrition on memorial day in the evening and I go it thursday morning just in time for me to have some whey for my trip!!! Perfect. First ordering from them but it certainly wont be the last.

Any Premier I did get MRM whey (Strawberry banana and rick chocolate) which are relatively good in the taste dept.

What did you use before Optimum?

Any comparison on Tastes?

I used optimum and ultimate nutrition. I did like UN , especially their rasberry, the MRM is pretty sweet tasting but not bad. Optimum what just whatever, not bad not great just cheap. Used several others also like nitro tech and athleten Gold uke:
I will keep you all updated on how it goes, sometimes I get sick of some brands quickly. Other time I can drink it for months on end

OK so here's the deal. These arent all in order, but are dated. I had to move some things around last week to make things work with my schedule.
Some exercises in week 4 when i was suppose to do partials i didnt so I just did another drop set.

I will take measurements tonight, my bodyfat is down from the start of this program 3-4% but my weight is only down 3 lbs or so which is good






WEEK 3
DAY 5 Upper Arms 70 min 28-May-04
Barbell curls8x135/8x95................. 6x135/8x95................... 6x135/7x95
Seated dumbbell curls (supinating)7x50/8x30............ 8x50/8x30......... 8x50/8x30
Preacher Curls, Machine9x160/9x90............ 8x170/9x100.................. 6x170/10x100
V-bar press-downs10x11/10x7..............6x13/8x8................ 7x12/9x8
Seated, overhead dumbbell extension10x125/10x75........8x125/8x75........ 8x125/8x75
Cable kickback8x6/10x4..............7x6/8x4...............9x5/10x5
Cardio5 mins
Weight238 lbs



Week 4 (reps x weight, 1/2 reps, reps x weight at 50% drop)

DAY 1 Chest and Calves 70 min 30-May-04
Incline dumbbell bench press5x120, 6x110, 8x65.................5x110, 5x110, 6x65..............6x100, 6x100, 7x65
Flat barbell bench press7x225, 6x225................... 6x245, 5x245..................6x225, 6x225, 7x135 (2)
Low cable cross-overs8x8, no partials, 10x5..................... 8x8, no partials, 10x5................. 8x8, no partials, 10x5
Standing Calf Raises8x9 (single), no partial, 8x10 (double)...................... 8x9 (single), no partial, 8x10 (double)......................... 8x9 (single), no partial, 8x10 (double)
Seated Calf Raises8x290, no partial, 10x200...................... 8x290, no partial, 10x200..................... 8x290, no partial, 10x200
Cardio5 min
Weight240 lbs

DAY 2 Back 75 min 2-Jun-04
Pull-ups 6xBW+25, 4xBW+25, 6xBW..................... 5xBW+25, 2xBW+25, 5xBW...................... 6xBW+25, 6+BW
Close-grip pull-downs6x20, 5x20, 8x10.................... 6x20, 5x20, 8x10..................... 6x20, 5x20, 8x10
Dead-lifts6x425, 8x225..................... 5x425, 8x225........................ 4x425+3x405, 8x225
One-arm dumbbell rows7x125, 8x75.................. 7x125, 8x75................7x125, 8x75
Weight 237 lbs
Cardio 3.5 min
Other

DAY 3 Shoulders and Traps 70 min 3-Jun-04
Seated barbell military press (front)6x195, 6x195, 8x105......................6x195, 6x195, 8x105.................. 6x175, 6x175, 8x105
Wide-grip upright rows6x155, 7x155, 8x95....................... 7x145, 7x145, 8x95................. 7x145, 7x145, 8x95
Side lateral raises DB7x50/8x30.................. 8x50/8x30............ 8x45/8x25..........................8x45/8x25
Rear lateral raises DB8x180, 6x180, 8x105................ 7x195, 5x195, 8x95............6x195, 6x195, 8x95
Barbell shrugs10x405, 6x405,10x225........................ 10x405, 6x405,10x225............. 10x405, 6x405,10x225
Weight238 lbs
Cardionone

DAY 4 Quads and Hams 70 min 31-May-04
Barbell Squats4x315 Skin ripping due to sunburn!!
Leg Press10x720/11x540....................8x900/10x540.................8x900/10x540, 8x900/10x540......................8x900/10x540.......................8x900/10x540
Leg extensions8x290/10x170.................... 8x290/10x170................. 8x290/10x170
Stiff Leg Deadlifts8x125 DB SLDL because no bar available............ 8x125........... 8x125....................... 8x125
Then I had access to bar: 6x315 (2)
Leg curls8x170/8x100................ 8x175/7x100...................... 7x175/7x100
Cardio none
Weight 238 lbs

DAY 5 Upper Arms 75 min 1-Jun-04
Barbell curls 6x145, 5x145, 7x95................. 5x145, 6x145, 6x95................. 5x135, 6x135, 8x95
Seated dumbbell curls (supinating)7x55, 6x55, 8x30................ 7x55, 6x55, 7x30....................... 6x55, 7x55, 7x30
Preacher Curls, Machine8x170, 6x170, 9x90................. 6x170, 6x170, 8x90................. 7x160x 6x160, 9x90
V-bar press-downs10x12, 6x12, 10x7........................ 8x13, 6x13, 10x7.................... 7x13, 5x13, 8x7
Seated, overhead dumbbell extension8x125, 10x75................... 8x125, 10x75.............................. 8x125, 10x75........................... 7x125, 10x75 (extra set because no partials)
Cable kickback8x6.5,......... 9x5.5 8x3.......................10x6.5, 9x6.5
Cardio none
Weight DNR