Mass Fall/Winter Program - Page 3 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

BigMal · 11-02-2006, 06:20 PM

Thursday results:
A2G 5x5 @150
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:
I felt myself over compensating for my left knee on the squats, but overall I felt strong.

BigMal · 11-07-2006, 06:14 PM

De-loading Phase will be as follows:

Quote:

Sunday:
Olympic Squats 3x5 (same weight)
Benching 3x5 (regular)(same weight)
Barbell bentover Rows 3x5 (same weight)
Accessory: Dips 3x10 (bodyweight), Swissball Crunch 3x10(bodyweight)

Monday: Basketball

Tuesday:
Standing Military Press 3x5 (same weight)
Deadlifts 3x5 (same weight)
Pull ups 3x8 (bodyweight)
Accessory: BB curls 3x8, Rear Lateral Delt raises 3x8, Standing DB Calf Raises 3x8

Wednesday: HIIT Cardio

Thursday:
Olympic Squats 3x5 (same weight)
Incline Bench 3x5 (same weight)
BB Shrugs 3x5 (same weight)
Accessory: Bodyweight Triceps extensions 3x8, DB Oblique Side Lifts 3x8, Lying incline DB Rows 3x8

Friday: Off

Sat: HIIT Cardio

BigMal · 11-07-2006, 06:20 PM

Today's results:
Standing Military Press 3x5 @125
Dead Lift 3x5 @155
BB Curls 3x5 @95
Chinups 3x8 @ bodyweight
Rear Lateral Delt Raises 3x8 @10
Standing DB Calf Raises 3x8 @35

Thoughts:
I need to work on my form on the rear lat delt raises. All else was well. Missed Sunday's due to being out of town.

BigMal · 11-09-2006, 05:35 PM

Thursday results:
A2G 3x5 @155
Incline Bench 3x5 @180
BB Shrugs 3x5 @165
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
I received the squat rack today, and it felt good not having to clean the weight.

_Wolf_ · 11-09-2006, 05:36 PM

sweet stuff dude...why dont u post more in the other forums??? itll be nice for everyone to get to know u

best of luck with ur training

Sentinel

BigMal · 11-09-2006, 05:59 PM

Quote:

Originally Posted by Sentinel

sweet stuff dude...why dont u post more in the other forums??? itll be nice for everyone to get to know u

best of luck with ur training

Sentinel

Thanks. I have been reading alot here, but am a little hesitent to add anything to most posts, but am getting better at it.

_Wolf_ · 11-09-2006, 06:51 PM

dont worry bro....post away....we are a very friendly community and would love to have u amongst us in a much more active role

Eric3237 · 11-10-2006, 10:33 AM

Quote:

I received the squat rack today, and it felt good not having to clean the weight.

Thank God! I was getting worried about your shoulders!

BigMal · 11-12-2006, 09:26 AM

Today's results:
A2G 3x5 @155
Flat Bench 3x5 @220
Bent Over Row 3x5 @115
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
I can really feel the strength gains, and some size gains too. My diet has not been very good lately, but I am slowly turning it around. I've got to really get better at meeting my protein requirements whether in the form of real foods or via shake.

BigMal · 11-16-2006, 04:24 PM

Thursday results:
A2G 3x5 @155
Incline Bench 3x5 @180
BB Shrugs 3x5 @165
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
I missed Tuesday's workout due to a family situation, all good now though.

Today was good day.

11-09-2006, 05:36 PM	#25 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,657 Gender:	sweet stuff dude...why dont u post more in the other forums??? itll be nice for everyone to get to know u best of luck with ur training Sentinel
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-09-2006, 06:51 PM	#27 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,657 Gender:	dont worry bro....post away....we are a very friendly community and would love to have u amongst us in a much more active role
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-16-2006, 04:24 PM	#30 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday results: A2G 3x5 @155 Incline Bench 3x5 @180 BB Shrugs 3x5 @165 Triceps extensions 3x8 (bodyweight) DB Oblique Side Lifts 3x8 @50 Lying incline DB Rows 3x8 @50 Thoughts: I missed Tuesday's workout due to a family situation, all good now though. Today was good day. Last edited by BigMal; 11-16-2006 at 04:25 PM. Reason: Left Quote tag in by mistake.

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11-02-2006, 06:20 PM	#21 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday results: A2G 5x5 @150 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: I felt myself over compensating for my left knee on the squats, but overall I felt strong.

11-07-2006, 06:20 PM	#23 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: Standing Military Press 3x5 @125 Dead Lift 3x5 @155 BB Curls 3x5 @95 Chinups 3x8 @ bodyweight Rear Lateral Delt Raises 3x8 @10 Standing DB Calf Raises 3x8 @35 Thoughts: I need to work on my form on the rear lat delt raises. All else was well. Missed Sunday's due to being out of town.

11-09-2006, 05:35 PM	#24 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday results: A2G 3x5 @155 Incline Bench 3x5 @180 BB Shrugs 3x5 @165 Triceps extensions 3x8 (bodyweight) DB Oblique Side Lifts 3x8 @50 Lying incline DB Rows 3x8 @50 Thoughts: I received the squat rack today, and it felt good not having to clean the weight.

11-12-2006, 09:26 AM	#29 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: A2G 3x5 @155 Flat Bench 3x5 @220 Bent Over Row 3x5 @115 Dips 3x10 @ bodyweight Swiss Ball Crunch 3x10 @bodyweight Thoughts: I can really feel the strength gains, and some size gains too. My diet has not been very good lately, but I am slowly turning it around. I've got to really get better at meeting my protein requirements whether in the form of real foods or via shake.

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