RE: Twin Peak's Triphase Progressive Training. Guinea Pig: Me (Z).
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 2/19/2007 7:18:38 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Wow, it's been awhile since I posted in here. I'm posting my routines from last week right now.
Date: 02/12/2007
Day 6 Set 1 Set 2 Set 3
Incl dbl press 7 + 1 x 50 7 + 2 x 50 4 + 2 x 50
Flat bench mach 7 + 2 x 140 4 x 150 + 7 x 90 4 x 140 + 4 x 90
Flyes Out o’ time
Stdng calf RL 8 + 4 x 65 8 + 4 x 75 7 + 4 x 75
Std calf RL 10 + 2 x 30 7 + 2 x 35 6 x 35
Comments:
Did the guerilla cardio workout afterwards. UGH!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Imanerd)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 2/19/2007 7:20:12 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date: 02/13/2007
Day 7 Set 1 Set 2 Set 3
Pull-ups 3 + 2 x 58 asist 4 + 1.5 x 58 2.5 + 1 x 58
Cg p-down 8 + 3 x 100 6 + 1 x 100 ARGH! Out of time
DLs 6 x 175 6 x 185 6 x 185
1-arm dbl row 8 + 1 x 45 8 x 45 ARGH!!
Comments: Time is getting much too precious! Did 4 intervals (instead of 8). I chose to do the cardio in lieu of the last two sets.
And that was all he did last week. We won't talk about it.
I'm picking up this week, pretending all of last week happened.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 2/19/2007 7:21:55 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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BTW, I DID lift today, but I can't get my paws on the log right now. I also did a full guerilla cardio routine. I pushed myself really hard, and right now--2 hours and a bike ride home afterwards, I'm still hot! (BTW, guerilla cardio + bike riding = boneheaded, but I don't have much choice!).
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 2/19/2007 8:24:41 PM
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Wannabe_Draper
Posts: 552
Joined: 10/30/2006
From: Australia
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Good to hear, I would hate to think you were going soft on us! :)
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 2/20/2007 3:28:12 PM
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wicked121
Posts: 635
Joined: 7/6/2005
From: independence iowa
Status: offline
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looking good g-man might have to try that workout looks like a killer
(in reply to Wannabe_Draper)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/1/2007 7:04:29 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Z man, where you at, Its turning spring soon, and time to get back on the beefcake bus!
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 2:51:15 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date: 2/19/2007
Day 1
Set 1 Set 2 Set 3
Incl dbl press 8x50/5x30 8x50/6x30 8x50/5x30
Flat bench mach 7x140/6x70 3x140/5x70 4x140/4x70
Flyes 14x60/14x30 6x75/5x50 9x70/10x40
Stdng calf RL only 8x75/5x50 7x75/5x50 6x75/5x50
Std calf RL only 7x35/7x20 5.5x35/4x20 --
< Message edited by gzinkl -- 3/3/2007 3:00:09 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Imanerd)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 3:00:29 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date 2/20/2007
Day 2
Set 1 Set 2 Set 3
pull ups 5.58/4x76 4x58/3x76 3x58/3x76
cg pdowns 6x100/7x60 6x100/6x60 --
dead lifts ` 6x185/4x115 6x185/4x115 5x185/7x115
1-arm db rows 9x45/4x25 6x50/5x30 --
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 3:03:37 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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And then I was reminded about resting. Two weeks in a row, where only Days 1 and 2 were performed. Each day had intervals after the workout, and I was biking to work. I didn't get to do Days 3-5, and it struck me that I wasn't being careful how I mixed training and resting. In my attempt to do the Optimum Anabolics program, I ran into the same thing. It is hard for me to do a 5 day routine, especially if it's not intelligently split for me (here, we're doing two big days: back and chest, but the last day is just wimpy arms).
I took the rest to prevent getting sick, and then tried to split the routine into 3 or 4 days. It wasn't nearly as elegant, and I dumped some exercises for time's sake, but I got all the major body parts worked. See the next posts!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 3:09:26 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date: February 26, 2007
Day 1
Set 1 Set 2 Set 3
Incl dbl press 9x50/6x25 7x50/6x25 8x50/4x25
Flat bench mach 4x50/6x70 6x40/6x70 3x140/6x70
Stdng calf RL only 7x75/6x30 7x75/7x30 7x75
Std calf RL only 7x40/6x25 7x40/6x25 --
Std dbl curls 7x30/6x15 7x30/6x15 6x25
v-bar pressdn 6x120/7x60 6x120/8x60 5.5x120
NO cardio!!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 3:13:07 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date: February 27, 2007
Day 2
Set 1 Set 2 Set 3
Pull ups 6x70/8x130 6x70/6x115 5x70/6x115
Cg pulldns 9x80/9x50 7x100/5x60 9x100/6x60
Deadlisfts 6x185/8x95 6x185/6x95 8!!x185/8x95
Guerilla cardio, 8 sprints, stairmaster
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 3:17:44 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date: March 1, 2007
Day 3
Set 1 Set 2 Set 3
Bbl squat 6x195!/8x95 6x195/8x95 6x195/8x95
Leg press 6x195/8x115 9x210/6x130 7x230/6x150
Std dbl military press 8x40/8x25 3x45/6x30 6x40/6x30
Side lat raise 8x15/9x5 9x15/7x5 9x15/8x5
4 intervals, guerilla cardio, stairmaster
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 3:22:14 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Date: March 2, 2007
Day 4
Set 1 Set 2 Set 3
Leg extensions 6x145/8x80 9x150/6x90 7x165/6x105
Leg curls 9x120/8x75 7x135/6x105 6x135/--
Mach preacher curls 9x45/8x25 9x55/7x35 6x60/6x35
Sted, overhead dbl ext 9x35/8x25 9x40/8x25 7x45/8x25
8 intervals, guerilla cardio, treadmill
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/3/2007 3:23:21 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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It wasn't the most intelligent split, but it got the job done.
Personal best on the squats! WOOHOO! A personal goal of squatting my weight with good form. FINALLY!
Excuse me, I need to grow some more!!!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/6/2007 3:10:45 PM
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jkoelmel
Posts: 384
Joined: 2/17/2006
From: Little Elm, Tx
Status: offline
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hey gzinkl....its been a long while since ive been on here, due to living arrangements and the such, but i rememebered talking to you about my father and his parkinson's a long time ago...and not that it makes a difference if you know, but he passed away last week...
hope your training is going well, mine has been postponed for a good week.
_____________________________
Let the pain come over you, but never overcome you.
If you don't live for something, you'll die for nothing.
Start: 04/05
5'9"
135#
25% BF
Now: 04/06
6'0"
180#
12% BF
http://www.youtube.com/watch?v=LbvP7dT3Dx0
(in reply to IBendBarbells)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/6/2007 7:01:11 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Hey jkoelmel, welcome back. My condolences on the loss of your father.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to jkoelmel)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 3/6/2007 7:05:39 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Hey, thanks ace/ibendbarbells!
Well, I'm interrupting this program. It's not that I don't want to finish it--I will. But I enrolled in . . . Boot Camp!!!
No no no no, not with the military, this one: http://www.bulldogbootcamp.com/
Several factors drove me to it, not excluding the start date of March 12 (next Monday). The 12 week program concentrates on strength and cardio. I think this will be a nice change. I won't be lifting iron (ouch), but I'll be lifting my own body weight (OUCH!). It will also be a huge challenge for me. I fear these kinds of regimes/programs, which is another reason why I decided to try it out.
While I'd appreciate any advice on surviving the program (I'm sure it's quite the miniature version of military boot camp, though!), I'd really LOVE advice on how to get my butt out of bed every morning to be on the field at 6 a.m. And then how to make myself put real effort at that ungodly hour.
I'll probably journal that program too . . .
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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(The reasoning being that other would-be victims dropped the program before finishing it!).
