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Author Topic: Malcolms (Big_mal) Training Log  (Read 5280 times)
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« on: March 09, 2007, 08:03:41 AM »

The kid is taking no prisoners. The Road to MR. Getbig as well as some show on Oct 27 in LA  goes through me....The kid has started training hard


Thursday Back
Pull ups 4*12
Pull Downs Wide grip 200lbs 4*10
Pull Downs Behind neck 180lbs 4*10
Bent over bb rows 185 4*10
Chainsaws 100 4*8
Deads 265 5*8
Seated Rows 140 4*10

That was last night


Tonight might be shoulders.



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« Reply #1 on: March 09, 2007, 09:24:33 AM »

Good luck to the kid. What are chain saws? I hope it doesn't involve you braking your lower back. Wink
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just push some weight!
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« Reply #2 on: March 09, 2007, 09:27:44 AM »

Good luck to the kid. What are chain saws? I hope it doesn't involve you braking your lower back. Wink

oh im sorry i call Dumbbell rows Chain saws because the motion is like you are trarting a chain saw....
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« Reply #3 on: March 09, 2007, 09:34:55 AM »

oh im sorry i call Dumbbell rows Chain saws because the motion is like you are trarting a chain saw....

Not exactly but it would explain why your back is a little behind.
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« Reply #4 on: March 09, 2007, 09:36:33 AM »

Not exactly but it would explain why your back is a little behind.

A little behind...If back development were money i would be in debt. im trying though
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« Reply #5 on: March 09, 2007, 09:37:49 AM »

Im trying to get on that alexxxx leg routine....I got size for days...seperation in the upper quad not there. Tear drop is alright. but not like the great alexxx
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« Reply #6 on: March 09, 2007, 09:37:50 AM »

A little behind...If back development were money i would be in debt. im trying though

Keep at it and train it like you do your arms.
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« Reply #7 on: March 10, 2007, 09:31:45 AM »

Last (friday night) night was Arms

Biceps

Ez Barbell curl warmups  75lbs    2*15
Ez Barbell Curl Worksets 125lbs  4*8
Alt Dumbbell Curls         55lbs    4*8
Preacher Curls              100lbs  4*10
Cable curls                  dropset

Triceps
Lying tricep Ext           125lbs 4*10
Weighted Dips              45lba 4*12
Cable Pressdowns         80lba 4*8



Today i think ill Do some shoulders. ill post it when im done
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« Reply #8 on: March 10, 2007, 03:17:39 PM »

So Its Saturday...I did shoulders this morn..


Military BB press  185lbs  4*8
Military DB Press  85lbs   4*8
Front DB raises   30lbs   4*10
Rear Lat Raises   30lbs  4*10


That was this morn....



Now My PM workout will be Chest

Ill post when im done.
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« Reply #9 on: March 10, 2007, 03:25:19 PM »

Good journal, lots of volume, lots of reps.

Couple questions though: If you're trainin for bodybuilding, why not include some side laterals? Adn why put shoulders (AM workout) before chest (PM workout) when your chest lags behind the rest of your upperbody?
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« Reply #10 on: March 10, 2007, 07:29:27 PM »

Good journal, lots of volume, lots of reps.

Couple questions though: If you're trainin for bodybuilding, why not include some side laterals? Adn why put shoulders (AM workout) before chest (PM workout) when your chest lags behind the rest of your upperbody?

Well because im a puto...I try to put off legs because i hate doing them. Thats the honest to God Truth...I know i should. Though i workout at home. I hate doing squats so i wait until i go to the gym to do legs so i can use the leg press machine.
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« Reply #11 on: March 12, 2007, 07:04:39 AM »

Well i did chest on Sunday after mass. So i went with


Flat BB BEnch Warm up 135lbs 2*15
            250*10,275*8 x 3

Incline Dumbbell 115's 4*10

Pec Deck (i should have used dumbbells) 80 4*10

Thats it....I think i need a diet log too.

Im goin to miami for my birthday (my sis is great) So im trying to be extremely hot (or as good as i can get in 8 weeks)

Im Gonna do legs today...maybe some ropes for cardio. Or the treadmill for like 40 min.
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« Reply #12 on: March 12, 2007, 07:17:17 AM »

Tonight im gonna do legs...and because i know im goin to miami...Ill start to incorporate abs a bit..work out goes like this


Warm up. Leg Ext 2*20

Squats 315-405lbs 5*8 (projected)
Front Squats 225-315 4*8
Walking Lunges 135lb on the BB 4*15
Leg Extension (what ever feels heavy) 4*15
Standing leg curl (i cant do lying because my knees feel wierd) 4*12


Cardio will be 30-45min on treadmill
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« Reply #13 on: March 14, 2007, 01:02:10 PM »

Chainsaws has to be the coolest name ever given to an exercise. Going to start calling my DB rows that!
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« Reply #14 on: March 14, 2007, 01:05:54 PM »

Chainsaws has to be the coolest name ever given to an exercise. Going to start calling my DB rows that!

Lol yeah it was attempt to be Hardcore
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« Reply #15 on: March 16, 2007, 08:01:47 AM »

All right brothers...i havent posted in a bit...a little update

Well monday was my off day but i didnt sleep well monday night...so on tuesday i was too sleepy to do anything..
But on wednesday i did back...Started off with


Pulldowns       180 3*15
Behind the nexk pulls    180 3*10-12
Barbell rows      205 4*8
Chainsaws      100 4*8
Deads          315 4*8

That was wednesday


Thursday was Arms

Biceps
Barbell curls warm up    75  2*15
         135 6*8 (3 close and 3 wide)
Hammer curls      45  4*8
Con. Curls DB      55  4*8

Triceps
Dips         45  4*12
Press Downs                     100 4*12
Lying tricep ext BB               125 4*12

I know it was a lazy day but i had a lot of shit on my mind.
Me and the GF are really goin through it. Shit fucks with my focus.
Im gonna try and get on track today..Ill do legs
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« Reply #16 on: March 18, 2007, 07:05:16 PM »

So i took friday off.

Saturday i did Chest

Flat BB Benchpress  warm  135lb 2*15
                      worksets  250lb 2*10 275lb 2*8

Supersets with machine flys 100lb 4*8


Incline Bench press 250lb 4*8
Supersets with flat DB press 100lb 4*10



Then i went to a little back with
Pulldowns  3*10
Behind the neck 3*10

Supersets with both hand DB rows 6*10

And sunday was Shoulders
Military press 225 4*8
DB military press 80s 4*8
Plate raise     45      4*12
Side lats      35lb     4*12
REv flys       25       4*12


Monday i will do legs for real this time. And im doing cardio when i wake up. im gonna get on the tredmill for 45 min.
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« Reply #17 on: March 20, 2007, 09:47:09 AM »

So monday i did legs. I went to the golds gym off panola road in ga. I was the smallest person there. They were all hella swole. So im not working out at home no more. I need the motivation. I was the smallest guy at 230lbs
But anyway here is my leg workout

Leg ext       warm up 2*15
Squats         315lbs 2*10
         405lbs 2*8

Leg Press Machine I    800lbs 4*10
Leg ext                    full stack 4*10
Leg curls       ? 4*10

Then I threw some shrugs in there
100lbs 4*12


Im gonna rest today Or i might do back Depending how i feel
   
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« Reply #18 on: March 21, 2007, 07:50:45 PM »

3/21/07

Today i started with a new partner. We did shoulders and upper back. I'll type what i remember

Hammer Strength Maching Military Press warm up 45 on each side 3*25
Upright rows 135lbs 4*10
Dumbbell Military press 60lbs 2*20 then 80's 3*10
Front raises 35lbs 4*10
Bent over laterals...this was kind of wierd but it was the 25's for 25 then the 35s for 15 then 45 for 18 and 55 for 8 and then super set that last set with 25's for 25
Then over to Shrugs 3 plates x10 then 4 plates 8 then 5 plates x6 (very ugly) and then 6 plates for nothin on my end. i couldnt lift it

Pull downs like 215lbs 4*10
REv flys for back 3*15
then the lat delt machine a shit load of reps to where i forgot.

This was the toughest shoulder workout ever. But dude is hella huge so im hangin in there. Tommorrow is lower back
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« Reply #19 on: March 21, 2007, 07:59:45 PM »

Is 315 for 8 your warm up set for squats? Otherwise how can a 90 pound increase in weight bring you down only 2 reps?

You're a damn strong presser but your back needs to catch up. 12 reps on chins for a guy your size is pretty good though! 225 on military press is ELITE!!
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« Reply #20 on: March 21, 2007, 10:27:00 PM »

Is 315 for 8 your warm up set for squats? Otherwise how can a 90 pound increase in weight bring you down only 2 reps?

You're a damn strong presser but your back needs to catch up. 12 reps on chins for a guy your size is pretty good though! 225 on military press is ELITE!!

You are exactly right...for the squats..225 is too light and it dosent get me ready for heavy weight. Thats why i call 315 the warm up but i guess in fact it is also a work set in the pyramid fashion...The pressing thing. I have always been a good presser because i have big triceps. And i have in listed the help of a guy whose back is out of this world to help me get my back in order. Thanks figgs and do me a favor and keep at it very seriously....you have a ton of potential and can be a bro if you stick to it seriously.
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« Reply #21 on: March 23, 2007, 09:21:28 AM »

3/22/07

Today was lower back....

We started with Pull downs Close grip 2 sets of 25 then 3 sets of 8-10 dropsetting the last one.
Then we went to the low lat cable machine and did the same rep/set thing
Then over to Pulldowns wide grip..same rep/set


Then Dumbbell rows 110's 4*13
Over to db pullovers (they make my shoulder feel wierd) but i did 50lb db for 15
Then deads..

315*8 x2sets
405*4 1set
495- Couldnt get it up


Today is chest..and im fuckin tired...i did that workout yesterday on 2 chicken breasts from kfc and a bottle of gatorade.  and that was 6 hourd before my workout..ill never do that again..im eatin my as off now
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« Reply #22 on: April 03, 2007, 12:00:42 PM »

LAst week was pretty shaky....but i did do chest one day and arms another



but this is a new week and time to give it another go at it


Tonight im goin with upperback and shoulders..

And starting tommorrow im posting my diet also so i can stay on track with that as well
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« Reply #23 on: April 04, 2007, 07:05:38 AM »

Ok
So tuesday night i got back in the swing of things...
here is my daily log of tuesday

Weight       236lbs (I have no way of measuring BF%)
1st meal                12:30 (lunchtime) Roast beef Sandwich from kroger and a coke zero

Workout                 6:30 Suppliments 1 emergen-C packet and mega men multi vitamin
      Abs
                          100 Crunches
      100 (each side) Crunches
      Shoulders   
      Db Military 60lbs 2x25 80s 2x15 90's 1x8
      BB Military 205lb 4x8
      F-Dumbbell  25lbs 2x20 35s 2x12
      B/o DB lats 25lbs 2x25 35s 2x12
      Traps
      Upright Row 135lb 4x8
      BB Shrugs   350lb 4x10

Post workout        Torrent (Universal Nutrition) 1 serving
Dinner      Chicken Fajitas (2/3 lbs of chicken breasts) Pepsi (12oz)


Summary     I know myself and though that was a tough workout I can push myself harder...I think Im going to try to train to the point of near death from now on, where I can barely walk out of the gym...My body responds very well to hard ass training so thats what I have to do...I know I need to eat more. And I'm takin that one step at a time...Today so far I have had My multi vitamins and 1 emergen-C pack and a bowl (packet) of oatmeal and I'm not sure whats for lunch but it will be heavy. Maybe a burrito... Tonight is legs
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« Reply #24 on: April 04, 2007, 09:46:20 AM »

good lifts big mal..... keep it up and good luck with your show..... It definetly fucks with your focus when fighting with your GF keep at it!
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