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BigMal · 11-19-2006, 01:35 PM

Today's results:
A2G 3x5 @155
Flat Bench 3x5 @220
Bent Over Row 3x5 @120
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
Tired + headache, but pulled it through.

BigMal · 11-21-2006, 03:09 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:
Felt good.

BigMal · 11-23-2006, 09:43 AM

Thursday results:
A2G 3x5 @160
Incline Bench 3x5 @185
BB Shrugs 3x5 @170
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Time to eat!

BigMal · 11-26-2006, 01:18 PM

Today's results:
A2G 3x5 @160
Flat Bench 3x5 @220
Bent Over Row 3x5 @120
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
?

BigMal · 11-28-2006, 06:34 PM

Today's results:
Standing Military Press 3x5 @130 PR

Dead Lift 3x5 @155
BB Curls 3x5 @100 PR

Chinups 3x8 @ bodyweight
Rear Lateral Delt Raises 3x8 @10
Standing DB Calf Raises 3x8 @35

Thoughts:
Almost put a whole through the ceiling in my basement while doing the standing military press.

Other than that, and my poor eating habits recently, it's all good.

BigMal · 11-30-2006, 04:27 PM

Thursday results:
A2G 3x5 @160
Incline Bench 3x5 @185
BB Shrugs 3x5 @170
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Feeling pretty good. Will start another loading phase either this Sunday, or next.

BigMal · 12-03-2006, 03:08 PM

Today's results:
A2G 3x5 @160
Flat Bench 3x5 @225 PR

Bent Over Row 3x5 @120
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight

Thoughts:
Was a little tired after running around all day today, but pumped about another PR on the bench.

BigMal · 12-05-2006, 07:07 PM

Tuesday's results:
Standing Military Press 3x5 @130
Dead Lift 3x5 @160
BB Curls 3x5 @100
Chinups 3x8 @ bodyweight
Rear Lateral Delt Raises 3x8 @10
Standing DB Calf Raises 3x8 @35

Thoughts:
Legs were sore as $*()#@ from the squats on Sunday.
I read a post that 0311 made about taking a whey shake in the morning, shower, shit, etc.... I decided to give it a shot, and it appears to be working for me. That and an improved diet are showing some positive signs. If at the minimum, I should be getting close to the minimum protein requirements. I also decided to purchase some glutamine again to see if it improves my recovery time. This period will def show if I'm a responder to it.

BigMal · 12-07-2006, 05:23 PM

Thursday results:
A2G 3x5 @160
Incline Bench 3x5 @185
BB Shrugs 3x5 @170
Triceps extensions 3x8 (bodyweight)
DB Oblique Side Lifts 3x8 @50
Lying incline DB Rows 3x8 @50

Thoughts:
Rows felt light. Need to switch it up to a BB variation of some sort since I don't have a lat pull down bar.

_Wolf_ · 12-07-2006, 05:24 PM

sweet..what program are u on again??? im confused..i thought u were on Bill Starr's DF program...am i correct??

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11-19-2006, 01:35 PM	#31
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 @120 Dips 3x10 @ bodyweight Swiss Ball Crunch 3x10 @bodyweight Thoughts: Tired + headache, but pulled it through.

11-21-2006, 03:09 PM	#32
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: Felt good.

11-23-2006, 09:43 AM	#33
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday results: A2G 3x5 @160 Incline Bench 3x5 @185 BB Shrugs 3x5 @170 Triceps extensions 3x8 (bodyweight) DB Oblique Side Lifts 3x8 @50 Lying incline DB Rows 3x8 @50 Thoughts: Time to eat!

11-26-2006, 01:18 PM	#34
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: A2G 3x5 @160 Flat Bench 3x5 @220 Bent Over Row 3x5 @120 Dips 3x10 @ bodyweight Swiss Ball Crunch 3x10 @bodyweight Thoughts: ?

11-28-2006, 06:34 PM	#35
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: Standing Military Press 3x5 @130 PR Dead Lift 3x5 @155 BB Curls 3x5 @100 PR Chinups 3x8 @ bodyweight Rear Lateral Delt Raises 3x8 @10 Standing DB Calf Raises 3x8 @35 Thoughts: Almost put a whole through the ceiling in my basement while doing the standing military press. Other than that, and my poor eating habits recently, it's all good.

11-30-2006, 04:27 PM	#36
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday results: A2G 3x5 @160 Incline Bench 3x5 @185 BB Shrugs 3x5 @170 Triceps extensions 3x8 (bodyweight) DB Oblique Side Lifts 3x8 @50 Lying incline DB Rows 3x8 @50 Thoughts: Feeling pretty good. Will start another loading phase either this Sunday, or next.

12-03-2006, 03:08 PM	#37
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Today's results: A2G 3x5 @160 Flat Bench 3x5 @225 PR Bent Over Row 3x5 @120 Dips 3x10 @ bodyweight Swiss Ball Crunch 3x10 @bodyweight Thoughts: Was a little tired after running around all day today, but pumped about another PR on the bench.

12-05-2006, 07:07 PM	#38
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Tuesday's results: Standing Military Press 3x5 @130 Dead Lift 3x5 @160 BB Curls 3x5 @100 Chinups 3x8 @ bodyweight Rear Lateral Delt Raises 3x8 @10 Standing DB Calf Raises 3x8 @35 Thoughts: Legs were sore as $*()#@ from the squats on Sunday. I read a post that 0311 made about taking a whey shake in the morning, shower, shit, etc.... I decided to give it a shot, and it appears to be working for me. That and an improved diet are showing some positive signs. If at the minimum, I should be getting close to the minimum protein requirements. I also decided to purchase some glutamine again to see if it improves my recovery time. This period will def show if I'm a responder to it.

12-07-2006, 05:23 PM	#39
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Thursday results: A2G 3x5 @160 Incline Bench 3x5 @185 BB Shrugs 3x5 @170 Triceps extensions 3x8 (bodyweight) DB Oblique Side Lifts 3x8 @50 Lying incline DB Rows 3x8 @50 Thoughts: Rows felt light. Need to switch it up to a BB variation of some sort since I don't have a lat pull down bar.

12-07-2006, 05:24 PM	#40
_Wolf_ Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 4,790 Country: Gender:	sweet..what program are u on again??? im confused..i thought u were on Bill Starr's DF program...am i correct??

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