Scivation’s BodyBlog

1-31-09
Tri Phase Week 3, Phase 1

ARMS AND CALVES!!!
work sets only written. warm ups were done, but writing about them SUCKS!

Barbell Curls
135 x 5 sets of 6-10

CGBP
225 x 5 sets of 6-10

SkullKrusher
80 x 5 sets of 6-10

DB Curl
60 x 5 sets of 6-10

Seated Calf Raise
4 plates x 5 sets of 6-10

Standing Calf Raise
280 x 5 sets of 6-10

Arm Day With Rob and Update Pics of Teh Cut Diet!

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1-19-09
Tri phase week 2, day 1
Back and traps
Work sets listed only

Deadlifts
365 x 6 for 4 sets

Pull ups
4 sets of 10

Hammer high row
315 x 8 for 4 sets

Shrugs
315 x 10 for 4 sets

Db shrugs
120 x 10 for 4 sets

Dead hang stretch
2 sets, 60 seconds

1-16-09
TRI PHASE PHASE 1 WEEK 1
Legs

Squats
315 x 10, 315 x 10, 315 x 6

Stiff leg
275 x 10, 8, 6

Leg ext
200 x 10 for 3 sets

Leg curl
100 x 10 for 3 sets

Lunges
135 x 6 for 3 sets

Only work sets listed.

1-17-09

TRI PHASE PHASE 1 WEEK 1
Only work sets listed

Barbell curls
105 x 10 for 3 sets

CGBP
225 x 10 3 sets

Skullkrushers
80 x 10 3 sets

Db incline curls
40 x 10 3 sets

Donkey calf
405 x 10 3 sets

Calf raise
240 x 10 3 sets

DIET: Cut Diet 2,000 from www.cutdiet.com

Prepping for May Video Shoot

Weight: 211lbs

1-14-08
Chest and Shoulder TRI PHASE
Phase 1, Day 2
Only WORK sets listed

Incline Bench
275 x 10, 275 x 8, 275 x 6

DB Flat bench
100 x 10 for 3 sets

Dips
3 sets of 10

Hammer Shoulder
315 x 10, 315 x 8, 315 x 7

DB Lateral Raise
35 x 10 for 3 sets

Ab Wheel
3 sets of 15

Stretch
DB Bench with 80lbs for 2 sets of 60 seconds

Shoulder Stretch

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Incline Bench with a Kurt Weidner callout:

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