hey, my name is ben. i have been doing mass machine training for almost 3 years. i started on February of 2010, gained lot of rock hard muscles. then i did a cut down phase to see my muscles. when i started my diet, calorie intake was 2200. in 7 weeks i cut down 200 calories from it.. and i saw good results.. i dint really go all the way down on fat%. i went down to almost 8% and i stopped dieting because my mom dint buy me chicken breast after that.. lol since then i havent dieted and i still managed to keep my body fat under 12%. I got into a university from january and im away from my house, i cannot eat whatever i want. i can only eat whatever food provided by the dining hall. because of that my fat % went up to 15%. im goin to start dieting again from may 3rd week which is right after my finals. I will be posting my before and after picture by july second week!
IM VERY STRICT ON MY TRAINING!
MONDAY- LEGS
SQUATS- WARM UPS AND 3 HEAVY SET 4-6 REPS
LEG PRESS- 2 HEAVY SET 4-6REPS
STIFF LEG- 2 HEAVY SET 4-6REPS
DUMBBELL LUNGES- 2 HEAVY SET 4-6REPS
TUESDAY- CHEST
BENCH PRESS- WARMS UPS AND 3 HEAVY SET 4-6 REPS
INCLINE DUMBBELL- 3 HEAVY SET 4-6 REPS
DIPS- 2 HEAVY SET 4-6REPS
WEDNESDAY- BICEPS CALVES ABS
DUMBBELL CURLS- WARM UPS AND 2 HEAVY SETS 4-6 REPS
BARBELL CURLS- 2 HEAVY SET 4-6 REPS
HAMMER CURLS - 2 HEAVY SET 4-6 REPS
STANDING CALF RAISE- 2 HEAVY SET 6-8 REPS
SEATED CALF RAISE - 2 HEAVY SET 6-8 REPS
LEG RAISE(WEIGHTED)- 2 HEAVY SET 10-12 REPS
ROPE CRUNCH - 2 HEAVY SET 10-12 REPS
THURSDAY - SHOULDER AND TRICEPS
MILITARY PRESS- WARMUPS AND 3 HEAVY SET 4-6 REPS
DUMBBELL PRESS- 2 HEAVY SET 4-6 REPS
LATERAL RAISE- 2 HEAVY SET 4-6 REPS
STANDING BEND OVER RAISE - 2 HEAVY SET 4-6 REPS
SKULL CRUSHER- 1 WARM UP AND 2 HEAVY SET 4-6REPS
PUSH DOWN - 2 HEAVY SET 4-6 REPS
FRIDAY - BACK
PULL UPS- WARM UP ON LAT PULDOWNS AND 3 HEAVY SET 4-6 REPS(WEIGHTED)
BARBELL ROWS - 2 HEAVY SETS 4-6 REPS
DEADLIFT - 3 HEAVY SET 4-6 REPS
DUMBBELL SHRUGS - 2 HEAVY SET 6-8REPS
OUTER FOREARMS- 2 HEAVY SET 6-8REPS
INNER - 1 HEAVY SET 6-8REPS
I AM A MASS MACHINE!!!
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04-12-2012, 07:06 AM #1
- Join Date: Oct 2011
- Location: Missouri City, Texas, United States
- Age: 33
- Posts: 21
- Rep Power: 0
I am a mass machine doing the challenge and here's my journal!
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04-13-2012, 08:24 AM #2
- Join Date: Oct 2011
- Location: Missouri City, Texas, United States
- Age: 33
- Posts: 21
- Rep Power: 0
review for this week. started my training on monday morning.
legs
squats 315x5 x4 x4
leg pres 500x5 x4
stiff leg 215x5 x4
dumbbell lunges 65x10 x8
9 out of 10 for this training. i woulda rated 10, but for lunges i was struggling.
tuesday chest
bench- 200x6 x4 x4
incline 80x5 x4 x4
dips 25x6 x4
8 out of 10! i just cant focus on bench. 6th rep is really hard. im gonna stick with 200 for 2 more weeks.. if i dont see any progress. im just gonna move up by 5lbs! kind of confuse the muscle. i used this technique before, it worked!
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04-13-2012, 08:26 AM #3
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04-13-2012, 08:27 AM #4
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04-13-2012, 08:32 AM #5
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04-13-2012, 08:36 AM #6
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04-13-2012, 08:43 AM #7
- Join Date: Nov 2009
- Location: Oviedo, Florida, United States
- Age: 43
- Posts: 997
- Rep Power: 418
Change in climate irratates my allergies but usually doesn't get me sick. I'm assuming I caught something from school since a few classmates were sick the weeks before. Anyways, I'm not familiar with the mass machine training. What is it exactly? I'm assuming it's just a routine to follow. Would you reccomend it?
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04-13-2012, 08:48 AM #8
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04-14-2012, 09:57 AM #9
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04-14-2012, 08:05 PM #10
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04-17-2012, 01:23 PM #11
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04-17-2012, 01:24 PM #12
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04-17-2012, 01:26 PM #13
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04-17-2012, 01:27 PM #14
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04-17-2012, 01:38 PM #15
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