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Hey guys! Im not from US so sorry for any mistakes I make.

My name's Chris and Im 23 years old, started working out some time ago, but tbh I think that only for last 6 months I made some progrees (I had better workout and diet).

Just fnished 5x5 workout routine and on Monday started tri-phase training. Think it's really cool. Haven't hard 'bout it ealier but def it's worth to try.

Now I'm in phase I - it takes 3 weeks to finish it.

I workout 4 times a week, and my routine looks like that (phase I-3weeks):

1. Back + Traps

Deadlift 3-5x6-10 (it means that every week I add 1 more set, same rule in other ex)
Pull-up
Bend over row
BB shrug
DB shrug

2. Chest + shoulders

Bench Press
Inclide bench press
Dips
Military Press (I do DB seated press)
DB side leteral

3. Legs

Squat
Stiff leg dead lift (dunno if I can make it, hate this so maybe ill change that one)
Leg extension
Leg crul
Lunges

4. Arms + Calves

BB crul
Close grip bench
Skull crushes
DB crull
Standing claf raise
Seated claff raise (cant do it know, so would have to change)



Did back+traps two days ago took me like 30 min. Im off to gym in like 1hr and will do chest and shoulders today.

My diet is a lot better now, not perfect, but really good, so I'm gonna try to maitain it for 9 weeks. No cheat meals, alcohol, sweets etc.

Would be nice if I could gain like 5-10 during that time. We'll see, maybe later will post some pic so after 9 weeks I could compare that.

OK, whish me luck.

Always good to see another journal started on here. Good luck!

Ty sir

Did chest and shoulders yesterday. It really pumped me up, was really difficult to do next sets for like 8 reps with just 90s breaks.

I guess 3th week would be insane, 5 sets seems so difficult.

Anyway can I do every ste with the same weight if I make like 8-10 reps?

did legs on Sat, then was on the weeding and im not able to do anything today, so unfortunatelly have to skip one day

I mean I'm not sure if I should just ship it or work out on Mon?

If i did workout on Mon next week would look like Workout Workout OFF Workout OFF Workout Workout, guess it could be to much.

Used a little lower weight on squats this week bout 160-170 instead of like 220 last, guess it was a good idea, I could improve tha movement.

Skipped one workout last week but wasnt able to go to the gym.

My diet is better atm, spend more time to prepare meals and they are more cool. Try to eat like 3300 kcal every day and bout 150-70g+ of protein. Eat less carbs, but still eat a lot before and after workout.

Today its last workout of week two. Im off to the gym in like 30 min. Gonna do arms + claves today (that was the workout I skipped last week). Think it shouldt take longer than 30-40 min.

Today made some good pre workout meal, will post it later. I mean it's for sure pretty popular, but havent had it before. I think I see some progress, my musscless look a little more better, like there more hard etc, think I also gained like 1-2p last two weeks.

OK anyway, Ill update later on some info bout my diet and also will say more bout workout.