Andy takes on Tri-Phase Training

[andys_trim]

Alright everyone, tomorrow is the day I start the Tri-Phase Training from Team SciVation and Derek Charlebois.

http://www.muscleandstrength.com/dow...ivation/08.pdf

There is the link for those of you who are interested and don't know what it is. It seems like a straight forward program, and I will take measurements and pictures tomorrow morning before hitting the gym for a before and after.

I am stuffing my face (of course) and the supplements I am taking are:

VasoCharge (Will switch to Quake when I am finished with the 2 tubs I have)
Higher Power Micronized Creatine
Xtend
Opti-Men Multi Vitamin
Optimum Nutrition Fish Oil
Optimum Nutrition Hydro Whey Protein
Optimum Nutrition Caesin Protein
Optimum Nutrition BCAA 5000 (Bed Time)

Hopefully this program works for me. This log will be replacing my old one. Time to SFW

[rippednmichigan]

You'll like it, good choice of program. I almost chose this one but have done it before and I was looking at something different.

[strkout35]

good luck man, are you doing the nine or twelve week one?

[big_swede]

Programs is looking very straight forward and good, in for the log andy and SfW!

[BendtheBar]

Good choice Andy and best of luck. Can't wait to see your thoughts on this style of training.

[rippednmichigan]

Originally Posted by strkout35

good luck man, are you doing the nine or twelve week one?

I'm not doing it now but when I did do it I did the 9 week.

[andys_trim]

I'm doing the 9 week plan.

starting weight: 175.5 lbs
BW%: approx. 12%

[BendtheBar]

When is your official start date?

I did a podcast with Team Scivation and they talk a bit about Tr-Phase training.

[andys_trim]

Today is the official start date. I just got back a little while ago.

Day 1 - Chest and Shoulders
3 sets of 6 - 10 reps
90 seconds rest

Bench Press
135 X 10
155 X 8
175 X 6

Incline Dumbbell Bench
50 X 8
53 X 7
53 X 6

Dips
BW X 6
BW X 8
BW X 8

Dumbbell Shoulder Press
50 X 7
50 X 7
50 X 7

Dumbbell Lateral Raises
22 X 8
22 X 8
25 X 6


Notes
This felt like extremely low volume for me. The workout lasted 42 minutes and that is with a partner. Even though the volume was low, the intensity was extremely high. Hence the name Phase 1: High Intensity. With there being only 90 seconds between sets, and working out with a partner, the PRs may be few and far between, but I know for sure that this is legit. I am already feeling it.

P.S.
I am usually eating my pre-workout meal (breakfast) about 2 hours before I workout. But when I am working out, my stomach is hurting like I am about to yak. Should I eat longer for my workout? Or eat less before I workout? Suggestions???

[BendtheBar]

Originally Posted by andys_trim

P.S.
I am usually eating my pre-workout meal (breakfast) about 2 hours before I workout. But when I am working out, my stomach is hurting like I am about to yak. Should I eat longer for my workout? Or eat less before I workout? Suggestions???

Are you feeling full during your workout?

If not I would suggest adding a whey shake about 60 minutes prior to working out to see if it helps. I sometimes get that way too during a workout, and though this isn't conventional, I sip on highly diluted whey during a workout.