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Old 04-19-2011, 03:58 AM   #11
Carl1174
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This looks great D. The inclusion ogf the Oly lifts is very nice mate and i like that you swap the preference for the shoulders and chest too throughout the week... i think you are gonna do really well of this D. and Im really looking forward to seeing your numbers on the Oly lifts (if you post them )

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Old 04-19-2011, 02:35 PM   #12
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didn't want to go all out today since I'm just coming off from dieting and all that stuff but I still made sure I gave it a good effort

Workout A:
1. power cleans (5x3) 135/155/165/185/195 - felt slow and not explosive but I know it'll
cme back

2. Back Squats (3x5) 185/225/275

3. Incline Press (3x5) 205/215/225

4. BB Row (3x5) 185/185/205

5. BHN Press (3x5) 135/145/155

6. Straight Bar Curl (3x5) 95/95/95

20 minutes cardio

overall felt good during this workout. It's just the beginning.
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Old 04-19-2011, 02:37 PM   #13
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Great work D. slow and steady to start and within a week you are gonna be smashing those lifts... and considering they werent up to scratch thats some great weight you move brother

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Old 04-19-2011, 02:40 PM   #14
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Oly lifts and compounds, cat beat that. Program looks real good!

Quote:
Originally Posted by dmaipa View Post
didn't want to go all out today since I'm just coming off from dieting and all that stuff but I still made sure I gave it a good effort

Workout A:
1. power cleans (5x3) 135/155/165/185/195 - felt slow and not explosive but I know it'll
cme back

2. Back Squats (3x5) 185/225/275

3. Incline Press (3x5) 205/215/225

4. BB Row (3x5) 185/185/205

5. BHN Press (3x5) 135/145/155

6. Straight Bar Curl (3x5) 95/95/95

20 minutes cardio

overall felt good during this workout. It's just the beginning.
Great weight's youre moving brother!
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Old 04-19-2011, 05:10 PM   #15
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Old 04-20-2011, 03:48 PM   #16
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Wednesday:

Training:
HIIT- elliptical
-5 min warm up
-10 min intervals (15 sec all out, 45 sec slow)
- 10 min LISS on stepmill
5 sets of 20 reps of cable squats and rows. Really felt my heart pounding
cable crunches
roman chair

diet:
today is my low carb day. For my mass phase I'm planning on carb cycling. Since I'm weight training 3 days a week two will be high days (mon,fri) and the and two will be mod days(wed and Saturday) which leaves three low days ( Tuesday, Thursday, and Sunday). I will see how this goes for a few weeks and go from there.

This week is a bit off since I took Monday off to rest but will be on track next week.
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Old 04-20-2011, 05:02 PM   #17
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Training and nutrition plan looks good D. I realize that many do not care for BB dot com here, but if you want to read a very detailed log from a guy who over the past year has maintained low BF and built mass, search for Bo_Flecks in the O35 journals. He is uber detailed and a great guy.
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Old 04-20-2011, 07:31 PM   #18
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Old 04-20-2011, 08:03 PM   #19
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Old 04-21-2011, 03:26 AM   #20
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Nutrition plan loks solid D

(gl, where do you get all these awesome pictures from ???)

Carl.
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