RE: axgar's TP-PT Journal
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RE: axgar's TP-PT Journal - 7/29/2004 4:04:47 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Well, finally back in the gym! Unfortunately the rec center/gym I go to was close last week due to yearly maintenance. 
Here we go!!!! Phase III of III!!!!!
7/10/04 to 07/18/04 – Vacation
7/19/04 to 07/25/04 – Gym closed for yearly maintenance
07/26/04 – High Point Cardio Technique: 20 minutes on elliptical trainer
7/27/04 – P3/W1/D1
WORKOUT A – 90 minutes
Incline Barbell Press – 60x8, x8
Standing Barbell Military Press – 95x8, x8
Wide Grip Dips (weighted if necessary) - x10, x8
Close Grip Bench Press – 135x 9, x9
(Back) Squat – 225x9, x9
Stiff Leg Deadlift – 115x9, x9
Barbell Row – 135x9, x9
Chin Up – x9, x6
Standing Dumbbell Curl – 30x9, x9
Superset#1:
Cable Curls – 50x9, x7
Reverse Cable Pressdowns – 50x9, x9 **
Superset#2:
Calves (standing) – x9, x9 (very slow intense using body weight)
Traps (Barbell Shrugs) – 155x9, x7
Notes: Since I have not worked out for about two weeks I took this workout easy in order to prevent injury. I focused on strict form using moderate weight. The workout seemed to take longer than I expected which I attribute to focus and just getting back into the routine.
** The Reverse Cable Pressdowns confused me so I completed Cable Pressdowns instead.
Overall I did not enjoy this workout as much as the other routines. The staff rearranged the machines and benches, etc which causes me a little more back and forth time between exercises. Annoying.
07/28/04 – High Point Cardio Technique: 20 minutes on elliptical trainer
(in reply to axgar)
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RE: axgar's TP-PT Journal - 8/4/2004 10:35:56 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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07/29/04 – P3W1D2
WORKOUT B – 45 minutes
Close Grip Pulldowns – 125x9 135x7
Seated Cable Row – 112x9, x9
Standing Barbell Curl – 60x9, x6
Leg Press – 400x9, x9
Leg Curl – 140x9, x9
Hack Squat – 135x9, x9
Low pulley cross-overs – 50x9, x9
Bench Press – 185x9, x7
Close Grip Bench Press – 135x8, x6
Lateral Raises – 20x9, x9
Superset 1
Calves (seated) – 115x9, x9
Traps (Dumbbell Shrugs) – 155x9, x7
Notes:
Well, as week one comes to a close I am happy to say I have a little soreness but nothing I was expecting. No pump to speak of compared to before but I was taking it easy.
Thoughts. . . I watched a women pro bodybuilder on TV (don’t remember her name) doing seated cable rows and was amazed at her lats!!!! I look like a stick next to her. Anyway, I noticed that as she pulled the cable toward her stomach she saved an extra pull or contraction that hit her lats hard. More like she was trying to make her shoulder blades touch together. I tried the same technique and this additional contraction exhausted my lats!!! The experienced bodybuilders probably already know this technique but beginners take note! It will definitely make a difference.
Don’t have a Hack Squat machine in my gym so I tried using the Smith Machine and went light to work on technique.
8/02/04 – Cardio: High point technique
08/03/04 – P3W2D1
WORKOUT A – 65 minutes
Incline Dumbbell Press – 65x9 & 70x7
Standing Barbell Military Press – 130x6 & 120x9
Wide Grip Dips (bodyweight) – x9, x9
Close Grip Bench Press – 140x9, x7
(Back) Squat – 205x9 **
Stiff Leg Deadlift – 125x 9, x9
Barbell Row – 155x9, x7
Chin Up - x8, x6
Standing Dumbbell Curl – 40x6, 30x7
Superset#1
Cable Curls – 100x9, x7
Reverse Cable Pressdowns – 60x9 & 70x7
Superset#2
Calves (standing) – x9, x9 (bodyweight)
Traps (Barbell Shrugs) – 155x9, x9
Notes:
Thanks to experienced feedback I have the Reverse Cable Press-downs figured out. . . killers if I use the correct weight. I have learned that too much weight defeats the purpose.
** I completed only one set of squats. The right knee was acting up and I decided to give it a rest.
Chin-ups are going to become the first exercise in my routines. Either that or I need to lose 20 more pounds. . . not! Seriously, I am embarrassed with my lack of upper body strength and will make completing quality chin-ups my primary goal.
Sidenote – I added two exercises (four sets) since I skipped one set of squats and struggled with Chin-ups.
Deadlifts – 225x9, x6 (I just love these!!!)
Crunches (Hammer strength Machine w/ weights) x10, x8
I experienced a good pump in each targeted muscle group but would lose it when I began a different muscle group. I’m curious if this defeats the positive effects of the pump??
(in reply to axgar)
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RE: axgar's TP-PT Journal - 8/16/2004 4:25:11 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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I bet everyone thought I skipped out – DNF. Nope, I just was too busy to logon and update my journals. Well, I’, baaack!!
08/05/04 – P3W2D4
WORKOUT B – 45 minutes
Close Grip Pulldowns – 125x9 135x7
Seated Cable Row – 112x9, x9
Standing Barbell Curl – 60x9, x6
Leg Press – 400x9, x9
Leg Curl – 140x9, x9
Hack Squat – 135x9, x9
Low pulley cross-overs – 50x9, x9
Bench Press – 185x9, x7
Close Grip Bench Press – 135x8, x6
Lateral Raises – 20x9, x9
Superset 1
Calves (seated) – 115x9, x9
Traps (Dumbbell Shrugs) – 100x9, x9
Notes:
Didn’t make note earlier but I started up my Creatine cycle again. I started using the Optimum Pre-Load Creatine Complex. Since day one of Phase 3, I have definitely noticed a difference with the duration of pumps and how I feel my body responds. Now addressing the problem of getting enough sleep. . . .
08/06/04 – P3W2D5
WORKOUT A – 65 minutes
Incline Dumbbell Press – 65x9 & 70x7
Standing Barbell Military Press – 130x6 & 120x9
Wide Grip Dips (bodyweight) – x9, x9
Close Grip Bench Press – 140x9, x7
(Back) Squat – 205x9 **
Stiff Leg Deadlift – 125x 9, x9
Barbell Row – 155x9, x7
Chin Up - x8, x6
Standing Dumbbell Curl – 40x6, 30x7
Superset#1
Cable Curls – 100x9, x7
Reverse Cable Pressdowns – 60x9 & 70x7
Superset#2
Calves (standing) – x9, x9 (bodyweight)
Traps (Barbell Shrugs) – 205x9, x9
Notes:
A good workout. The hit on the upper body is good and I finally feel as though my lats are getting much deserved attention. Just CG pulldowns and seated cable rows exhaust them and leave them aching for a short period. Probably won’t see much growth during this phase but maybe I’ll receive a pleasant surprise.
The bench and CG bench suffer somewhat since the are lower in sequence. That’s ok since I want thickness and width in my lats.
08/08/04 – P3W3D6
WORKOUT B – 45 minutes
Close Grip Pulldowns – 135x9, x7
Seated Cable Row – 125x8, x7
Leg Curl – 140x9, x7
Hack Squat – 315x8, x6
Leg Press – 540x8, x6
Bench Press – 225x5, 190x8
Close Grip Bench Press – 135x9, x8
Lateral Raises – 25x8, x6
Standing Barbell Curl – 65x7, x6
Low pulley cross-overs – 50x9, x9
Superset 1
Calves (seated) – 125x9, x9
Traps (Dumbbell Shrugs) – 100x9, x7
Notes: Finally I feel good with each workout. Completed an awesome workout on legs and achieved a high-point on Leg Press. Hacks are still cumbersome with the equipment available but I will adapt. Need to push the BB curl some. I wasn’t aching after I completed the two sets. Seated cable rows are wonderful if I keep my ego out of the equation. I can hit heavier weights but I just don’t feel the contractions in my lats.
08/09/04 – Missed gym work due to family business.
08/10/04 – P3W3D5
WORKOUT A – 60 minutes
Chin Up – x7, x6
Barbell Row – 155x9, x7
Incline Dumbbell Press – 80x9 & 70x7
Standing Barbell Military Press – 115x6 & 115x6
Close Grip Bench Press – 145x9, x7
Wide Grip Dips (bodyweight) – x9, x9
Standing Dumbbell Curl – 40x6, 30x7
(Back) Squat – 315x6, 315x6
Stiff Leg Deadlift – 135x 9, x7
Superset#1
Cable Curls – 100x9, x7
Reverse Cable Pressdowns – 40x9 & 40x7
Superset#2
Calves (standing) – x20, x20 (bodyweight)
Traps (Barbell Shrugs) – 225x9, x9
Notes: Good total body workout. I felt really good during squats after a good warm-up. The six reps on squats were low and slow. . . definitely fire starters, ouch! The incline press felt good and strong. Overall, a very satisfying workout.
08/11/04 – P3W3D6
WORKOUT B – 45 minutes
Close Grip Pulldowns – 125x9 135x7
Seated Cable Row – 125x8, x7
Leg Curl – 140x9, x7
Hack Squat – 315x8, x6
Leg Press – 490x8, x6
Bench Press – 225x5, 190x8
Close Grip Bench Press – 135x9, x8
Lateral Raises – 30x6, x6
Standing Barbell Curl – 65x7, x6
Low pulley cross-overs – 50x9, x9
Superset 1
Calves (seated) – 125x9, x9
Traps (Dumbbell Shrugs) – 100x9, x9
Notes:
Hit the traps with extra strength. Amazing how different bodyparts respond at different times. Legs felt somewhat less than normal but nothing to worry about. Still working on getting enough sleep. I hate having circles under my eyes. Thank God for my workouts!! The stress at work is tremendous as the business wants the same level or more work with 50% less people available. I won’t complain too much since I’m still employed.
08/12/04 – P3W3D7
WORKOUT A – 60 minutes
Chin Up – x6, x6
Barbell Row – 185x9, x8
Close Grip Bench Press – 145x9, x7
Wide Grip Dips (bodyweight) – x9, x9
Incline Dumbbell Press – 75x9 & 75x6
Standing Barbell Military Press – 115x6 & 115x6
(Back) Squat – 315x6, 315x6
Stiff Leg Deadlift – 135x 9, x7
Standing Dumbbell Curl – 40x6, 30x7
Superset#1
Cable Curls – 100x9, x9
Reverse Cable Pressdowns – 50x9 & 50x9
Superset#2
Calves (standing) – x20, x20 (bodyweight – very slow)
Traps (Barbell Shrugs) – 225x9, x9
Notes:
Pushed this workout up a day since I am leaving town for the weekend. Didn’t want to miss a perfectly good workout due to traveling. This was a good upper and lower body day! Just something about kicking butt and taking names that feels good!
08/15/04 – P3W4D8
WORKOUT B – 45 minutes
Close Grip Pulldowns – 140x6 135x7
Seated Cable Row – 125x9, x9
Leg Curl – 140x9, x7
Hack Squat – 315x8, x6
Leg Press – 540x8, x8
Bench Press – 225x6, 225x5
Close Grip Bench Press – 145x8, x6
Lateral Raises – 25x6, x6
Standing Barbell Curl – 70x6, x6
Low pulley cross-overs – 50x9, x9
Superset 1
Calves (seated) – 135x9, x9
Traps (Dumbbell Shrugs) – 100x9, x9
Notes:
Great start to the final week of phase 3! Yahoo!!! I’m ready to kick butt! I finally rested this weekend and I have plenty of strength to expend. Btw, word to the wise. . . . don’t try to do leg presses, squat, etc after eating pretty good. Lucky for me the gym was empty and no one heard!
(in reply to axgar)
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RE: axgar's TP-PT Journal - 8/16/2004 6:04:22 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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quote:
Btw, word to the wise. . . . don’t try to do leg presses, squat, etc after eating pretty good. Lucky for me the gym was empty and no one heard!
Heh. Some of us work out at home and don't have this problem. Of course you still need to worry about having adequate ventilation in your workout area...
So: How are you liking phase 3? For me it was definitely the least enjoyable of the phases -- too much like busy work and not enough like work work, if you know what I mean. Still I plan on doing another TP-PT cycle come October.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to axgar)
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RE: axgar's TP-PT Journal - 8/24/2004 4:37:12 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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08/16/04 – P3W4D9
WORKOUT A – 60 minutes
Chin Up – x6, x6
Barbell Row – 185x9, x8
Close Grip Bench Press – 145x9, x7
Wide Grip Dips (bodyweight) – x9, x9
Incline Dumbbell Press – 75x9 & 75x6
Standing Barbell Military Press – 115x6 & 115x6
(Back) Squat – 315x6, 315x6
Stiff Leg Deadlift – 135x 9, x7
Standing Dumbbell Curl – 40x6, 30x7
Superset#1
Cable Curls – 100x9, x9
Reverse Cable Pressdowns – 50x9 & 50x9
Superset#2
Calves (standing) – x20, x20 (bodyweight – very slow)
Traps (Barbell Shrugs) – 225x9, x9
Notes:
Same weights as previous Workout A. Feeling tired and pushed to achieve previous weights but not much energy left. I plan to sleep long tonight!
08/17/04 – P3W4D10
Day Off
08/18/04 – P3W4D11
WORKOUT B – 45 minutes
Close Grip Pulldowns – 140x6 135x7
Seated Cable Row – 125x9, x9
Leg Curl – 140x9, x7
Hack Squat – 315x8, x6
Leg Press – 540x8, x8
Bench Press – 225x6, 225x6
Close Grip Bench Press – 145x8, x6
Lateral Raises – 25x6, x6
Standing Barbell Curl – 70x6, x6
Low pulley cross-overs – 50x9, x9
Superset 1
Calves (seated) – 135x9, x9
Traps (Dumbbell Shrugs) – 100x9, x9
Notes:
A day off was much needed and wisely used. Slept like the near-dead!
Hit today with the intention of getting to the finish line with a bang!! The Lats and upper arms love these workouts but for some reason they seem tedious.
Hack Squats are not satisfactory for me. The machine limits to depth of the squat with safety stops. . . . oh well. Maybe another rec center has what I need.
08/19/04 – P3W4D12
WORKOUT A – 60 minutes
Chin Up – x8, x6
Barbell Row – 185x9, x8
Close Grip Bench Press – 145x9, x7
Wide Grip Dips (bodyweight) – x9, x9
Incline Dumbbell Press – 75x9 & 75x6
Standing Barbell Military Press – 115x6 & 115x6
(Back) Squat – 315x8, 315x6
Stiff Leg Deadlift – 135x 9, x7
Standing Dumbbell Curl – 40x6, 30x7
Superset#1
Cable Curls – 100x9, x9
Reverse Cable Pressdowns – 50x9 & 50x9
Superset#2
Calves (standing) – x20, x20 (bodyweight – very slow)
Traps (Barbell Shrugs) – 225x9, x9
Notes:
Wow!! The chins felt good today! I love the pump in my lats and upper arms the combination of chins, BB rows and Military press create!
The BB squats felt good today. Plenty of warm-up seems to help the best. I didn’t record but hit the Leg extensions for three medium warm-up sets. Then I hit the BB squats for one warm-up set of nine. Of course the legs didn’t have the strength I need to do two sets of nine but the knees didn’t complain.
08/20/04 – P3W4D13
WORKOUT B – 45 minutes
Close Grip Pulldowns – 140x6 135x7
Seated Cable Row – 130x9, x9
Leg Curl – 150x9, x7
Hack Squat – 315x8, x6
Leg Press – 540x8, x6
Bench Press – 225x8, 225x5
Close Grip Bench Press – 155x7, x6
Lateral Raises – 25x6, x6
Standing Barbell Curl – 70x8, x6
Low pulley cross-overs – 55x9, x9
Superset 1
Calves (seated) – 135x9, x9
Traps (Dumbbell Shrugs) – 100x9, x9
Notes:
I really felt mixed emotions with this last workout of phase 3. I’m glad to move on and feel a definite need to unwind. This phase seemed tedious but I felt a better response in my arms and lats than with other routines.
Part of this is the fact that I am working full body workouts that directly and indirectly hit the upper arms and lats. The second reason is I have learned how to feel the muscle better than with earlier phases.
I also have changed how I attack the weights. Yes, I want to hit personal highs but now I use the majority of my mental focus on (1) feeling the muscle contract and (2) working the negative portion of the exercise better.
I have learned much about how my body responds to volume, intensity, and frequency of workouts. First, my upper body responses best to volume and intensity best. Although I must admit, I am confused about how my upper body responded to the Frequency workouts. It seems I need to consider workouts that also indirectly hit muscles I am focused on improving. The response feels great (measurements will tell). In short, moderate volume, moderate reps, with heavy weights.
Second, my lower body definitely responds best to volume but using heavy weights. I finally understood this during the frequency workouts. I found that 3-5 warm-up sets are best to prevent aching joints but my legs absolutely loved heavy weights with low reps.
This next comment is a DUH! But I thought to include it for those reading my journal and learning about their own needs…..SLEEP is one of the most precious supplements available!!!! The 12+ weeks have been quite demanding and I struggled near the end to stay focused. Stress from work and other issues demanding more of my limited mental faculties {snicker} left me mentally drained. I found myself starting my workouts later and later . . . which cut into much needed sleep time. When I started the 12 weeks I would pop out of bed at 4:30Am or 5:00AM without an alarm clock. Near the end I would sleep in Saturday mornings until 8:00AM and even 9:00AM. YIKES!!
Overall a great experience. I highly suggest the entire program. For nothing else then learning your limits and how your body responds. Thanks!!
< Message edited by axgar -- 8/24/2004 4:38:01 PM >
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RE: axgar's TP-PT Journal - 8/25/2004 6:20:09 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
Status: offline
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Glad you have enjoyed it, learned something, and made progress.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
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Printable Version
Bloating, burping. . . you get the picture. Jeez! Too much protein will do that. I'm consuming about 30g to 38g per meal. 
). I have it written down and will edit this post after I verify.
