3059365’s BodyBlog

Readers,

I am not doing deadlifts for an extended period of time, I have found them to become quite boring and straining on the back after a long period of doing them from week to week. I am instead replacing them with close grip pulldowns for 4 - 5 ets and wide grip pulldowns for 34 - 5 sets then cable rows 4 sets and then barbell shrugs for 4 sets. This should be adequete enouhgt to maintain and gain mass and definition on my back as a whole. Dont try and talk e out of it - yes i loved what deadlifts did for me but I am sick of them. I do however plan to bring them back in late Feb next year when  i return to uni as the uni gym has more room and bars to do them with - for the moment however i will stick with this revised plan and see how it goes - tri-phase program btw, for those interested, has been coming along nicely and i am lifting in the PB range and making slight progress - which is always good news.

Keep posted, kind regards,

Robert Murphy.

Readers,

Got sick of the old training regime that I have been doing since I roughly started getting serious about bodybuilding so i decided for a change up to shake things a little. Tri-Phase training is the answer, if your interested look in the search bar for tri-phase training to get the free E-Book. Its an amazing new routine that focuses on size and strength and splits it between volume, frequency and intensity, 3 weeks volume 6 - 10reps with a gradual rise in sets starting at 3 in the first week then ending on 5 on the last, then 3 weeks heavy with the first week being 6 reps for 3 sets then 3 sets of 4 reps then 3 sets of 2 reps per exercise (mostly compounds lifts) and then frequency with full body style workouts with 2 sets for each with an alloted rep range. This is the crux of it and i recommend it as the layout makes sense and the tips for eating, diet and so on are great and make this program a must if you have hit a wall recenlty and are making no progress and are looking to shock your system into new growth. Anyways i started today with chest and shoulders with some small leg work and it felt great. Ill be sure to give more details as the workouts progress and add to my thoughts and let you all know how progress is coming along. Thanks for reading.

Kind Regards, Robert Murphy

Readers,

I have a challenge for you all: Go and squat, and squat to parallel and do 5 sets of a heavy weight and push until you ‘can not’ literally go one more rep (after the 2 set) and come back and tell me how it feels: IT FEELS INCREDIBLE.

Well no partner yesterday but I was on a mission to explode in the weight room. I started with shoulders and broke a few records via reps and then hit the legs - this is where my tale begins….I packed weight on the squat bar in the power rack after a warmup and began what I call the ‘mother’ of squats. I squatted 5 sets of 120kg for 14 reps, 130kg for 12 reps, 140kg for 12 reps, 150kg for 8 reps, 160kg for 7 reps. By the end of it I was exhausted and had people staring from all over the gym as i grunted and kept yelling one more! ONE MORE! I just felt like I couldn’t be stopped and I kept going right until I couldn’t go down and up one more time. I then hit up leg curls and calf raises and as I did this I had people approaching me and saying how Insane that was and I felt a sense of accomplishment and achievement as I am now seeing development in the legs (alot) and I am squating at ELITE level (I am 63.5kg) and people are noticing. Hopefully next week I can duplicate this effort - and maybe go one step further.

Kind Regards,

Robert Murphy

Dear Readers,

Yesterday when i went to my girlfriends house i discovered that i had left a good amount of multivitamin tablets there for when i stayed and i took two yesterday to try and make up for the lack of vitamins i have been taken in and I already feel better I dont feel tired when i woke up this morning and I usually do, and i went to bed at my normal time! It feels incredibable and I know its down to this ebcause my diet is the same and nothing changed and I havent had less then 10 hours sleep in a long while because i always feel drowsy or down and today i feel better after only 7 hours. AMAZING! Thought id just add this down - also had a good abdominal workout last night - I have started doing situps and reverse leg raises before bed again to help enhance abdominal development. Ill keep you posted on how things go!

Kind Regards,

Robert Murphy.

Dear Readers,

Woke up early this morning for a 6:30am workout! Have not done that in a long long while! My gym partner had to work all day and night so we decided to hit it up nice and early - Talk about dedication from him. Anyways, Today was fairly good, Tricep dumbbell extensions were my favorite today they just felt really good and switched on. I need new gloves because my old ones just don’t cut it anymore and I am getting large calluses on my hand and on heavy lifts like deadlifts they are causing a fair amount of discomfort even when i wrap a towel around the bar to minimize the strain. I hope to get my order on Friday along with my new protein and multivitamin pack. I have felt tired and drained lately and I think its due to the fact that i have been of multi’s for a month - i ordered some but my order was screwed up and I got a testosterone supplements instead. Hopefully by Friday I will be okay as I am getting some new ones ordered in (fingers crosses they are the right ones this time) Regardless today was a decent workout and I hope that my new goals are reached soon as I am trying harder then ever! I’ll keep you all posted.
Kind Regards,

Robert Murphy

Dear Readers,

Sorry to those who read my posst regularly I have been quite busy with finishing my uni work and studying hard - BUT rest assured I have not neglected my traingin if anything it has been the other way around and it has taken president over it instead. I am doing well enouhg in my marks so I am happy enough. My training has moved to a new gym - my partner is back and ready to give 100%. I moved to a more loacl gym away from the uni gym as it is cheaper and easier to reach in terms of transport. It is not as good as the uni gym but it doesnt matter what i need is still there. I hope that in the enxt 3 months break i am able to reach or get close to my 70kg gola in weight and really shake up and produce the big numbers in terms of my lifts. I am tightening my form and style up and my routine over went a overhaul and I am happier with it. I am confident that these enxt 3 months will yeild greater results and help me in my comp in late Mrach 2009. I will however return to my original gym when uni returns as it is convienient for me when classes are running and it is being refurbished and updated so i am looking forward to the changes! Anyways I am back now and I should be regulary writing a blog every few days - hope to hear comments and responses from you all. Keep training hard!

Kind Regards,

Robert Murphy