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Reload this Page Trifecta Kit Log
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Default 06-01-2014, 11:14 AM

Nutrition back on track for week 11! Nothing to change for week 12 the final week! Will have updated measurements and weight in one week.

Week 11 workouts below:

27 May 2014

Chest/Calves/Biceps

Incline Bench Press
115x12
135x10
175x8
180x8
180x8

DB Flat Press
85x8
90x8
90x7

Incline DB Flye
40x8
40x8
40x8

Machine Flye
115x8
125x8
130x8

Smith Machine Calf Raise
90x15
270x6
270x6
270x6

Machine Preacher Curl
65x15
90x12
125x8
130x8
130x8

DB Curl
45x8
45x8
45x8

DB Hammer Curl
45x8
45x8
50x8

28 May 2014

Quads/Hams

Squats
135x10
205x8
255x8
305x6
315x6
315x6

Single Leg Extension
90x8
95x8
100x8

MTS Leg Curl
90x8
95x8
100x8

Seated Leg Press
370x8
390x8
400x8

DB Single Leg Romanian Deadlift
95x8
95x8
95x8

29 May 2014

DELTS

DB Shoulder Press
30x15
40x15
60x8
60x8
60x6+2 partials

DB Lateral Raise
35x8
35x8
35x8

DB Rear Lateral Raise
45x8
45x8
45x8

BB Shurgs
135x15
225x15
315x10
425x8
425x8
425x8

No rest between the following exercise:
Hand to Hand Kettlebell Swings
16kgx100

Kettlebell Clean & Press
16kgx16 per arm

Snatch
16kgx30 per arm

Full Squats
16kgx30

30 May 2014

BACK/TRICEPS

Deadlift
135x10
185x10
225x8
315x8
365x6
380x8

Pullups(one sec hold at top)
BWx8
BWx8
BWX6+2partials

DB Row
85x8
90x8
90x8

Skull Crusher
100x8
100x8
100x8
100x8

Pressdown
87.5x8
95x8
95x6+2partials

Cable Overhead Extension with elbows on bench
57.5x8
57.5x8
57.5x8


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-01-2014, 02:53 PM

Nice log!
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Default 06-19-2014, 08:28 AM

Here are my ending measurements

187.7 pounds
12.23% bodyfat

Not where I wanted to be by the end of this log. That's partially if not all due to me not being consistent with my protein requirements the last few weeks of this log. Life gets in the way and you have to do what you can do to make it work. All in all I will definitely use the Trifecta Kit again. I did see good strength gains while on this and hit some really good pr's on my deadlift!

Here is the last week of my 12 week cycle work outs. Also if you were following along with these work outs, please continue to follow my work outs here http://forum.illpumpyouup.com/showthread.php?t=15459

3 June 2014

CHEST/BI/CALVES

Incline Bench Press
115x12
135x10
195x5
205x4
205x3

DB Flat Bench Press
100x5
100x5
105x6

Incline DB Flye
50x5
50x5
50x5

Machine Flye
145x5
160x5
175x5

Smith Machine Calf Raise
90x12
360x5
360x5
360x5

Machine Preacher Curl
65x12
95x10
140x5
155x5
160x5

DB Curl
55x5
55x5
55x5

DB Hammer Curl
60x5
65x5
65x5

4 June 2014

QUADS/HAMS

Squats
135x10
185x8
225x5
355x3
355x3
355x3

Single Leg Extension
115x5
130x5
125x5

MTS Hammer Strength Leg Curl
115x5
115x5
115x5

Seated Leg Press
445x5
445x5
445x5

DB Single Leg Romanian Deadlift
100x5
100x5
100x5

5 June 2014

DELTS

DB Shoulder Press
30x15
40x12
65x5
70x4
70x3

DB Lateral Raise
40x5
40x5
40x5

DB Rear Lateral
50x5
50x5
50x5

BB Shrugs
135x15
225x15
315x10
445x5
455x5
475x5

6 June 2014

BACK/TRICEPS

Dead Lift
135x8
185x5
225x3
275x3
380x3
405x3
415x3
425x3

Pull ups
BW+30x5
BW+40x5
BW+40x3+2 partials

DB Row
100x5
105x5
110x5

Skull Crusher
110x5
110x5
110x5

Pressdown
100x5
110x5
115x5

Cable Overhead Extension with elbows on bench
65x5
72.5x5
72.5x5


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-19-2014, 08:30 AM

Quote:
Originally Posted by Rayhawk17 View Post
Nice log!
Thank you Rayhawk17!


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
Reply With Quote
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