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Mass Fall/Winter Program



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  #1  
Old 01-28-2007, 05:29 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Sunday's results:
A2G 3x3 @175
Flat Bench 3x3 @235 PR
Bent Over Row 3x3 @145 PR
Dips 3x8 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
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  #2  
Old 02-04-2007, 08:51 AM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Sunday's results:
A2G 3x3 @175
Flat Bench 3x3 @235
Bent Over Row 3x3 @145
Dips 3x8 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
Super Bowl Time......Beer.....Food.....Beer....Food.....
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  #3  
Old 02-11-2007, 03:55 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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5 wk loading phase.

Quote:
Sunday:
Olympic Squats 5x5 (same weight)
Flat Bench 5x5 (same weight)
Bentover Rows 5x5 (same weight)
Accessory:
Dips 3x8 (bodyweight)
Swissball Crunch 3x15

Monday: Basketball

Tuesday:
Standing Military Press 5x5 (same weight)
Olympic Squats 5x5 (reduced 15-20% from Monday)
Deadlifts 5x5 (same weight)
Pull ups 5x5 (bodyweight)
Accessory:
Alternating DB curls 3x8
Standing DB Calf Raises 3x8
Rear Lateral Delt raises 3x8

Wednesday: HIIT Cardio

Thursday:
Olympic Squats 5x5 (same weight)
Incline Bench 5x5 (same weight)
Bentover Rows 5x5 (same weight)
Accessory:
Bodyweight Triceps extensions 3x8
DB Oblique Side Lifts 3x8,
BB Shrugs 3x8

Friday: Off

Sat: HIIT Cardio
Last edited by BigMal; 02-11-2007 at 04:15 PM.
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  #4  
Old 02-11-2007, 05:41 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
Sunday's results:
A2G 5x5 @175
Flat Bench 5x5 @235
Bent Over Row 5x5 @145
Dips 3x8 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
heavy
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  #5  
Old 02-18-2007, 01:16 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
Default
Sunday's results:
A2G 5x5 @175
Flat Bench 5x5 @235
Bent Over Row 5x5 @145
Dips 3x8 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
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  #6  
Old 03-04-2007, 06:38 PM
BigMal BigMal is offline
Rank: Member
  
Join Date: Jul 2006
Posts: 140
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Sunday's results:
A2G 4x5 @175
Flat Bench 4x5 @235
Bent Over Row 4x5 @145
Dips 3x8 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
after a week off, I feel good. shoulder kind of hurts though, I think it was from the heavy Military presses. I might sub those out from something a little easier on the rotator cufs
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  #7  
Old 03-12-2007, 06:09 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Sunday's (Done on Monday) results:
A2G 5x5 @175
Flat Bench 5x5 @235

Thoughts:
had a headache, and felt weak, so I cut it short. yes...I know...
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