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Mass Fall/Winter Program



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  #21  
Old 11-02-2006, 06:20 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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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.
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  #22  
Old 11-07-2006, 06:14 PM
BigMal BigMal is offline
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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
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  #23  
Old 11-07-2006, 06:20 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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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.
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  #24  
Old 11-09-2006, 05:35 PM
BigMal BigMal is offline
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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.
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  #25  
Old 11-09-2006, 05:36 PM
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_Wolf_ _Wolf_ is offline
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Location: Trinity University, San Antonio, Texas
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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
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  #26  
Old 11-09-2006, 05:59 PM
BigMal BigMal is offline
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Quote:
Originally Posted by Sentinel View Post
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.
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  #27  
Old 11-09-2006, 06:51 PM
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_Wolf_ _Wolf_ is offline
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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
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  #28  
Old 11-10-2006, 10:33 AM
EricT EricT is offline
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Posts: 6,314
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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!
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  #29  
Old 11-12-2006, 09:26 AM
BigMal BigMal is offline
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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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  #30  
Old 11-16-2006, 04:24 PM
BigMal BigMal is offline
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Join Date: Jul 2006
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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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