Mass Fall/Winter Program - Page 2 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

BigMal · 10-15-2006, 10:59 AM

Today's results:
A2G 5x5 @145
Flat Bench 5x5 @215
Bent Over Row 5x5 @105
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 35lb plate

Thoughts:
I needed a little more time between sets on squats but finished them out strong. Bench was great. By keeping a better, closer grip, I was able to avoid straining my left sholder/pec that I strained prior. I felt strong throughout, and my diet is coming back to where it needs to be.

BigMal · 10-17-2006, 07:26 PM

Today's results:
Standing Military Press 5x5 @105
Dead Lift 5x5 @145
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight

Thoughts:
I felt strong today.

I need to purchase a pair of 40lb DBs, but will give the 45lb DBs that I have a shot on the incline curls next week.

BigMal · 10-20-2006, 06:15 PM

Thursday (Done on Friday) results:
A2G 5x5 @145
Incline Bench 5x5 @165
BB Shrugs 5x5 @135
DB Skullcrushers 3x8 @25
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Because of my hectic schedule on Thursday, I shifted to Friday. Overall I was tired as hell, comming off of a draining 52hr work week, but I stuck it out.

I couldn't go up 10lb on the DB Skulls, but will try again next week. I fucked up and didn't go up 10 on the BB Shrugs like I planned too.

Overall I'm happy with myself getting off da couch and pullin it through. Sleep now.

Is anybody watching this journal, if so, how do you rate my plan/progress?

BigMal · 10-22-2006, 06:16 PM

Today's results:
A2G 5x5 @150
Flat Bench 5x5 @220
Bent Over Row 5x5 @115
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 45lb plate

Thoughts:
Heavy!
Cleaning 150 to get into squat possition was hard. Bench was tough as well, but a personal best! I will keep the weight the same for bench as it was hard to push out the last rep on the last two sets, and without a spotter, I don't want to put a whole in my wall.

BigMal · 10-24-2006, 06:13 PM

Today's results:
Standing Military Press 5x5 @115
Dead Lift 5x5 @155
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight

Thoughts:
My left knee was sore due to straining it at basketball last night. I tried going up to 45 DB on the curls but couldn't get it with proper form. All else was good.

_Wolf_ · 10-24-2006, 06:16 PM

sweet workouts bro. when u gonna start hitting PRs?

BigMal · 10-25-2006, 01:59 PM

Quote:

Originally Posted by Sentinel

sweet workouts bro. when u gonna start hitting PRs?

Already did on the flat bench & A2G squats.

Considering that I was one of those folks which only went parallel on squats, before giving them up completly for dumb reasons, I feel as though I'm doing pretty good now.

Also, given that I was one of those pyrmaid lifters, that and a poor diet, kept me in the same rutt for a good 6yrs straight before I started to slack off completely.

BigMal · 10-26-2006, 05:25 PM

Thursday results:
Incline Bench 5x5 @175
BB Shrugs 5x5 @155
DB Skullcrushers 3x8 @25
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Because of my left knee I felt it would be a good idea not to squat today, and may attempt it on Sunday. Even though I can't seem to go up 10lb yet on the DB Skulls, my tri's are def showing signs of improvement. I can actually see a little more definition in them.

The 5wk mark is comming up soon, and I'm wondering how to modify the program, or if it's necessary to do so yet.

BigMal · 10-29-2006, 09:22 AM

Today's results:
A2G 5x5 @115 n

Flat Bench 5x5 @220
Bent Over Row 5x5 @115
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 45lb plate

Thoughts:
Reason for the drastic decrease on squats is because I felt it best to do so given my left knee. It is still a little weak, so I played it safe, but still wanted to get some work in.

Being that this is the last week of this 5wk loading phase, I will change up the plan and repost it for the de-loading phase. Any suggestions are welcome.

BigMal · 10-31-2006, 03:57 PM

Today's results:
Standing Military Press 5x5 @125
Dead Lift 5x5 @155
Incline DB Curls 5x5 @35
Chinups 5x5 @ bodyweight
Hanging knee Raises 3x20 @ bodyweight

Thoughts:

10-24-2006, 06:16 PM	#16 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,675 Gender:	sweet workouts bro. when u gonna start hitting PRs?
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

10-15-2006, 10:59 AM	#11 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: A2G 5x5 @145 Flat Bench 5x5 @215 Bent Over Row 5x5 @105 Dips 3x10 @ bodyweight Swiss Ball Crunch 3x10 @bodyweight + 35lb plate Thoughts: I needed a little more time between sets on squats but finished them out strong. Bench was great. By keeping a better, closer grip, I was able to avoid straining my left sholder/pec that I strained prior. I felt strong throughout, and my diet is coming back to where it needs to be.

10-17-2006, 07:26 PM	#12 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: Standing Military Press 5x5 @105 Dead Lift 5x5 @145 Incline DB Curls 5x5 @35 Chinups 5x5 @ bodyweight Hanging knee Raises 3x20 @ bodyweight Thoughts: I felt strong today. I need to purchase a pair of 40lb DBs, but will give the 45lb DBs that I have a shot on the incline curls next week.

10-20-2006, 06:15 PM	#13 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday (Done on Friday) results: A2G 5x5 @145 Incline Bench 5x5 @165 BB Shrugs 5x5 @135 DB Skullcrushers 3x8 @25 DB Oblique Side Lifts 3x8 @50 Lying incline DB Rows 3x8 @50 Thoughts: Because of my hectic schedule on Thursday, I shifted to Friday. Overall I was tired as hell, comming off of a draining 52hr work week, but I stuck it out. I couldn't go up 10lb on the DB Skulls, but will try again next week. I fucked up and didn't go up 10 on the BB Shrugs like I planned too. Overall I'm happy with myself getting off da couch and pullin it through. Sleep now. Is anybody watching this journal, if so, how do you rate my plan/progress?

10-22-2006, 06:16 PM	#14 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: A2G 5x5 @150 Flat Bench 5x5 @220 Bent Over Row 5x5 @115 Dips 3x10 @ bodyweight Swiss Ball Crunch 3x10 @bodyweight + 45lb plate Thoughts: Heavy! Cleaning 150 to get into squat possition was hard. Bench was tough as well, but a personal best! I will keep the weight the same for bench as it was hard to push out the last rep on the last two sets, and without a spotter, I don't want to put a whole in my wall.

10-24-2006, 06:13 PM	#15 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: Standing Military Press 5x5 @115 Dead Lift 5x5 @155 Incline DB Curls 5x5 @35 Chinups 5x5 @ bodyweight Hanging knee Raises 3x20 @ bodyweight Thoughts: My left knee was sore due to straining it at basketball last night. I tried going up to 45 DB on the curls but couldn't get it with proper form. All else was good.

10-26-2006, 05:25 PM	#18 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday results: Incline Bench 5x5 @175 BB Shrugs 5x5 @155 DB Skullcrushers 3x8 @25 DB Oblique Side Lifts 3x8 @50 Lying incline DB Rows 3x8 @50 Thoughts: Because of my left knee I felt it would be a good idea not to squat today, and may attempt it on Sunday. Even though I can't seem to go up 10lb yet on the DB Skulls, my tri's are def showing signs of improvement. I can actually see a little more definition in them. The 5wk mark is comming up soon, and I'm wondering how to modify the program, or if it's necessary to do so yet.

10-29-2006, 09:22 AM	#19 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: A2G 5x5 @115 n Flat Bench 5x5 @220 Bent Over Row 5x5 @115 Dips 3x10 @ bodyweight Swiss Ball Crunch 3x10 @bodyweight + 45lb plate Thoughts: Reason for the drastic decrease on squats is because I felt it best to do so given my left knee. It is still a little weak, so I played it safe, but still wanted to get some work in. Being that this is the last week of this 5wk loading phase, I will change up the plan and repost it for the de-loading phase. Any suggestions are welcome.

10-31-2006, 03:57 PM	#20 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: Standing Military Press 5x5 @125 Dead Lift 5x5 @155 Incline DB Curls 5x5 @35 Chinups 5x5 @ bodyweight Hanging knee Raises 3x20 @ bodyweight Thoughts:

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)