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Mass Fall/Winter Program



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  #1  
Old 11-02-2006, 06:20 PM
BigMal BigMal is offline
Rank: Member
  
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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  #2  
Old 11-07-2006, 06:14 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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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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  #3  
Old 11-09-2006, 05:35 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
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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  #4  
Old 11-16-2006, 04:24 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
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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  #5  
Old 11-23-2006, 09:43 AM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
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!
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  #6  
Old 11-30-2006, 04:27 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
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.
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  #7  
Old 12-07-2006, 05:23 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
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.
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  #8  
Old 12-14-2006, 05:30 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
Thursday results:
A2G 5x5 @160
Incline Bench 5x5 @185
Bentover Rows 5x5 120
BB Shrugs 3x8 @ 170
DB Oblique Side Lifts 3x10 @ 50
Bodyweight Triceps extensions 3x10 @ (bodyweight)

Thoughts:
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