Bodybuilding Forums

Here you go!

Download your workout logs and track your progress!

In the zipped file I've included a Microsoft Excel version and an OpenOffice version for those of you who don't have Microsoft Office.

Please note that there are 2 tabs/sheets at the bottom of this file i.e. 1 for Mass Phase workouts on Monday & Wednesday and 1 for the Consolidation workout on Friday. This is so you can track ALL your workouts in the one file


Thanks For Downloading T.A. 3.0 & Enjoy!

Mark

Mark,

I'm really looking forward to the new routine! Thanks for your continued dedication to helping all of us out.

I thought I would note a few things about the workout logs that others may want to take note or you may like to change in the uploaded version you have here (note I am using OpenOffice version 3.1 - this may be the problem altogether):

The pages weren't set to landscape, which I assume was intended to make them fit on the page better.
I had to delete the 'notes' text you had to make them fit on a page.
I reduced the column widths of Mass1 and Mass2 sheets of the weight and reps columns to 0.45 (this allowed them to fit on one page).

And just in case others aren't observant like me... note that this workbook has different sheets - that's where the different workout sheets come from (took me a while to realize that they were all included in one workbook ).

Don't know if this was a formatting issue on my PC or if it was as you intended Mark. At any rate, thanks again for all the help you give to all of us.

Tim

They look fine in Excel and OpenOffice on my pc, Tim. I'm not sure what the problem is.

Many thanks for T.A 3 and the log spreadsheets. I'm on my second round of T.A 2 which is by far the best routine I've followed (and stuck with) so far and I'm looking forward to starting T.A 3 in a few weeks.

Your time, effort and dedication is much appreciated!!!!

Burgess

Hi Mark

Just downloaded the log sheets fine.
I used the Mike Mentzer‟s high intensity video training programe years ago when I was a lot younger. I have to do at least 10 mins on a x trainer to warm up now i am 48 and it usually takes my first set to feel comfatable with having slightly older joints and tendons. Have you any suggestions with this routine being one set per exercise as you say to leave any cardio out.
Kind regards
Andy

I feel like a total ass for asking this but seriously, how many days a week for each workout?? I've reread TA 3.0 4 times in conjunction with the logs here and I don't get it!
From what I gather, it's a full body workout, but it's how many times a week here? and The Consolidation ones are only for that specified day or added on?? Sorry I'm just lost here.
TA 2.0 had the logs layed out by each day etc.

Cheers

Zipper

Zipper wrote:I feel like a total ass for asking this but seriously, how many days a week for each workout?? I've reread TA 3.0 4 times in conjunction with the logs here and I don't get it!
From what I gather, it's a full body workout, but it's how many times a week here? and The Consolidation ones are only for that specified day or added on?? Sorry I'm just lost here.
TA 2.0 had the logs layed out by each day etc.

Cheers

Zipper

i think you have to find out your P.O.P and when your muscle gets to the point where its bigger than it was, then work out again while its at that point.
obviously everyone's recovery times are different so everyone's P.O.P will be different
quote from TA 3
"It's clear that in order to maximize muscle growth, we must find the exact inter-training point
when we have produced MAXIMUM GROWTH and BEFORE we begin to ATROPHY again.
This length of time is your POP."
so find out how many days it takes for you to recover and work out on that day.
i hope this helps zipper

im a hardgainer and i read both T.A 2 and 3 and the main diff which is is that 3 is a whole body workout while 2 is lyk workout 2 or 1 body parts in day, and the other body parts in the next day. so..i kind find the idea of working yr entire body at one go daunting so ive been going with 2 rite now. started just a wk ago and well lets wat happens! and another prob, is im working out at home and i just have dumbbells and a bench, so i cant do manyh of the exercises in 3 so im in a fix. im not sure which bodybuilding programme i shud follow and i rele need help!

The only supplements I use now (after trying out lots of stuffand falling for the hype) are Creatine, Protein shakes - one in the morning and one after a workout, and l-glutamine before bed.

It's all good stuff and it's all Mark takes ( he wrote it in an article). Hope this helps you mate, stay strong

I am unable to download the workout logs.