8 Month MASS CHALLENGE!

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2006-09-10 6:03 PM

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Subject: 8 Month MASS CHALLENGE!

I'm looking to start a 'MASS CHALLENGE' for those of you tapering down your tri-season and wanting to put on some mass/definition this winter/spring

This challenge will run from September 2006 to April 2007 - it should offer a decent amount of time to get used to some weights and start putting on some mass or definition.

I have several target weights per exercise I would like to reach in my 'goals' section of the log, perhaps if all interested would reciprocate, then we can have weekly check-ins as far as how close we are coming to our goals. 

This is more informal than anything, no hard metrics but the more detailed, the better!  Before and after pics would be pretty motivating too.

Let me know of any questions or input.  We can 'clock in' every Sunday/Monday for the prior week.

2006-09-10 7:34 PM
in reply to: #535724

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Subject: RE: Long-term MASS CHALLENGE!
Ron - that sounds like a great idea and I'm all for it! I won't be able to participate until mid-October, as I am still training - for a half-marathon. I can't wait for more info on this challenge!
2006-09-11 4:59 PM
in reply to: #535792

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Subject: RE: Long-term MASS CHALLENGE!

Sounds like a great off season challenge!

Let us know the details! 

 

2006-09-11 7:16 PM
in reply to: #535724

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Subject: RE: 8 Month MASS CHALLENGE!

Thought you were trying to get me back to church with thread title, scared me.  Had visions of my dead grandmother telling me I was going to hell.

2006-09-12 4:34 PM
in reply to: #536933

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Subject: RE: Long-term MASS CHALLENGE!

I'm thinking that you would come up with a list of exercises that you want to make gains in, note the ending weight you would like to be at and any bodyweight change you desire.

Every week we would check-in and list our current max weights and reps per exercise.  Open to any other suggestions though.  We can also print and upload some of the 'max weight' graphs from the log too as a nice summary.

For example, for me in my goals section I have:

September 2006:By April 2007:

Begin mass-building program

Monday - Run
Tuesday - Shoulder, Biceps, Abdominals, Swim
Wednesday - Swim
Thursday - Run
Friday - Swim, Chest, Triceps, Abdominals
Saturday - OFF
Sunday - Back, Legs, Abdominals

Beginning Weight: 173

-Goal is to get 6 reps of the last set of the following.

Flat Bench Press: 280
Narrow Grip Bench: 190
Squats: 280
Bent-over Row:190
Wide-Grip Pullups: 5x15
Straight Barbell Curl: 140
Military: 190
Abs: 3x per week

Target weight: 180
 
Beginning April 2007:
-Transition back to a tri-specific program.




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2006-09-12 10:05 PM
in reply to: #535724

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Subject: RE: 8 Month MASS CHALLENGE!
Ron - that sounds great! I don't think I'm going to do a 1RM, but probably a 5RM for most of my lifts, and 10RM for accessory lifts. I also don't plan on doing maxing out each week (too much muscle breakdown), but probably every 4-6 weeks.

Thanks!

2006-09-12 11:04 PM
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Subject: RE: 8 Month MASS CHALLENGE!

Whatever works for you...it can even be "I want to improve my bench and squats by 40lbs" or "I want to increase my abs and core works by X number of sets/reps"

The main goal is to get stronger, be it for mass or for stronger legs for when you're ready to hit the hills next spring.

Me, I chose the mass aspect, my other love.  I guess that's why I will always be slow!

2006-09-13 10:03 PM
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Subject: RE: 8 Month MASS CHALLENGE!
Awesome. Thanks!
2006-09-14 6:30 PM
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Subject: RE: 8 Month MASS CHALLENGE!

Is something as vague as “I want to start weight training so I will have some definition” a little too vague for this challenge?

2006-09-25 7:55 AM
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Subject: RE: 8 Month MASS CHALLENGE!
This change of exercise focus, is exactly what I am doing. 4 morning a week in the Weight room, 1 morning swim, Sat Sun run and bike.

Mon - Shoulders
Tues - Back
Wed - Swim
Thurs - Arms
Fri - Chest

I have the ability to run at lunch(30 mins)
Sat Long run
Sun Long bike.

All I need is a trainer so I can do 1 to 2 nightly rides (30 mins each)

The bonus of this change, I have a lifting partner who has been doing these core lifting days for the past 3 years, and he was getting bored. So a change for him to train me. I am not looking so much for the MASS changes to my body, but the cutting and strengthening of the core muscles.

Thanks Ron. I will try to update my logs and check in.
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