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21 November 2008 19:30

Today's Article

Staying Motivated - by Anthony Ellis

Throughout your program it is essential that you remain focused
and motivated.

- Anthony Ellis

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malek256

20 November 2008
10 days until my vacation!

malek256

14 November 2008
Hey Mr. World Traveller - back to lifting huh? We are off to the Dominican Republic Barnz!

barnz2k

13 November 2008
Hey - still alive. Back IN London. At square one but back in the Gym. Woohoo Malek - where you going?

malek256

12 November 2008
17 days!

malek256

11 November 2008
oh we will!!!!!

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Gaining Mass : Muscle Building Workouts and Diet Advice | Build Muscle Mass | Gaining Muscle Mass Forum - Training Routines and Brute/Volume Discussion

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Author

WORKOUT SHEETS

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 16 October 2006, 22:10

It's by no means glorious, but I hope it is usable for you - and saves us all some time.

Without further ado - here is a BRUTE PHASE LIFT RECORD and a 3-DAY VOLUME in PDF format, suitable for printing. 1 month per page for brute, 1 week per page for volume.

EDIT: MANY THANKS TO MEXICAAAAN!!

You lose when you stop trying.

malek256 attached the following file:
Malek3DAYVolume[145].pdf

malek256 attached the following file:
BruteLiftingRecord[132].pdf

Edited by malek256 on 19 October 2006, 03:46

Author

RE: BRUTE PHASE LIFT RECORD

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 17 October 2006, 00:06

Thanks! Why the weight and BF ever workout?

Author

RE: BRUTE PHASE LIFT RECORD

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 17 October 2006, 00:54

Oh and could you post your volume workout too, please?

I plan on starting volume cuz I'm going to be super busy in dec so it will be easier on me doing 2 workouts a week then rather then now.

Author

RE: BRUTE PHASE LIFT RECORD

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 17 October 2006, 02:09

mexicannnnnn wrote:
Thanks! Why the weight and BF ever workout?

Mex - thanks, you are right, that's a typo. Should only be each week. I can fix that tomorrow. Who knows...if I get some time (HA HA HA HA) I will convert the volume into a PDF as well (maybe tomorrow...)

I am hoping STILL to get a few moments to go downstairs and get that illustration for the bench press going...but my daughter's show just finished, time for bath, bed, stories, etc. etc. and man it's gonna be 10 pm again, then dishes, garbage, etc.

I really am amazed at some of the guys who have kids and never seem to miss workouts - I don't understand how they can do it?

You lose when you stop trying.

Author

RE: BRUTE PHASE LIFT RECORD

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 17 October 2006, 02:29

I think they workout at 5am when everone is still sleeping. Since my gym is pretty close to my house and I wake up at 6:45am already, I might as well start getting up at 5:45 and hitting the gym at 6am.

Author

RE: BRUTE PHASE LIFT RECORD

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 17 October 2006, 15:32

I think that might be my only time window. Evenings I need to do code/build skill/web work.

By the way - I fixed that typo, thanks. Will hopefully build the volume version for the 3-day later today.

And by request, I've attached the Excel versions, feel free to update and attach...do me a favour though and keep the link to the site. I'm always looking to spread the information and to build up a vibrant community so we can help each other.

You lose when you stop trying.

malek256 attached the following file:
BruteLiftingRecord[136].xls

malek256 attached the following file:
3DayVolumeLiftingRecord[135].xls

Edited by malek256 on 17 October 2006, 19:06

Author

RE: PRINTABLE LIFT RECORDS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 18 October 2006, 02:56

Here is an edit of your Volume: Day 1 of 3... just did some minor changes. Let me know if you like it.

mexicannnnnn attached the following file:
Malek's Day 1 of 3 Volume[137].xls

Author

RE: PRINTABLE LIFT RECORDS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 18 October 2006, 02:59

Actually looking at it now I should be able to compress that down by getting rid of all but one of the set info's (Set 1, Set 2.....etc). This way we could get the whole week on one page.

Author

RE: PRINTABLE LIFT RECORDS

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 18 October 2006, 03:30

mexicannnnnn wrote:
Here is an edit of your Volume: Day 1 of 3... just did some minor changes. Let me know if you like it.

Hey Mex, I'm Pretty sure you'll need to drop the apostrophe and spaces in the file name or PHP Fusion's attachment mod will probably yak on that file...

EDIT: yep, it's got a file name of "Malek" - rats. I can see it if I use this link: http://www.gaining-mass.com/attachments/Malek\'s Day 1 of 3 Volume[137].xls

I pulled the file, tweaked it a little more so all the text was visible and attached here with a "Unix web friendly" name.

I like the collaboration on this!!

You lose when you stop trying.

malek256 attached the following file:
MalekDay1of3Volume[138].xls

malek256 attached the following file:
MalekDay1of3Volume[139].pdf

Edited by malek256 on 18 October 2006, 03:51

Author

RE: PRINTABLE LIFT RECORDS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 18 October 2006, 04:41

Ok I compressed the last one you just send. So now you can add day 2 and 3 on the same sheet and that way we save 2 sheets of paper = less trees dying = me breating more O2 = muscles growing faster

.

Sorry about the name, I'm on mac (unix based) and I have no problems with it at all. ;-)
I do run an Ubuntu Linux server (running apache) from home and I dont have problems with spaces and such... so it must be the php mod.

mexicannnnnn attached the following file:
MalekDay1of3VolumeCompressed[140].xls

Author

RE: PRINTABLE LIFT RECORDS

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 18 October 2006, 16:59

Yep, I can see it uploaded fine. Interestingly, bluehost's file viewer is also not capable of opening the file. Spaces and special characters are tough to handle well - I've put in a number of fixes on top of PHP-Fusion to get it to work as 'well' as it does here...

How do you like Ubuntu? I love that distro!

You lose when you stop trying.

Author

RE: Mex - brilliant!

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 18 October 2006, 22:20

Mex - that compressed version is GREAT!

I tweaked it further, and have added a first crack at Day 2 here as well. So let's get that part "right" and we can finish it off soon, getting Day 3 on the second page.

I know for SURE that will help ME out when I go at it again (by the way, that will hopefully start this Sunday!)

Excel and PDF versions attached...

You lose when you stop trying.

malek256 attached the following file:
MalekDay1And2Of3VolumeCompressed[141].xls

malek256 attached the following file:
MalekDay1And2Of3VolumeCompressed[142].pdf

Author

RE: PRINTABLE LIFT RECORDS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 18 October 2006, 23:35

malek256 wrote:
Yep, I can see it uploaded fine. Interestingly, bluehost's file viewer is also not capable of opening the file. Spaces and special characters are tough to handle well - I've put in a number of fixes on top of PHP-Fusion to get it to work as 'well' as it does here...

How do you like Ubuntu? I love that distro!

Ubuntu isn't bad at all... I found it to be as easy to install as Red Hat but as custimiziable as Debian. So its the best of both worlds.

Plus I love how they mail me CD's all the time whenever I need one or two or twenty.

Author

RE: PRINTABLE LIFT RECORDS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 19 October 2006, 02:01

Ok here is the re-work + Day 3 added...

Day 3 looks pretty brutal to me.

I tried to compress the comments to inside the box... but now that I see it in print view you can add them to the bottom and there should be room for it all to fit.

---

Some questions:
1) Is there warm ups with all of those exercises (even the 30 rep ones)?
2) Is the 2 handed dumbell bent over rows on a bench? (ie. your stomach on the bench?)
3) Whats a Malek Cross?

mexicannnnnn attached the following file:
Malek3DAYVolume[143].xls

Author

RE: Malek Cross

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 19 October 2006, 03:33

1) Yahoo - the workout sheets are DONE (updated the first post in this thread and also attached them here)

2) You can lie on a bench if it's inclined but it's better to bend at the waist. I'll try to find the excellent description of this from Bill Pearl.

3) Malek Cross...Ah this question again...I dread it because this is hard to explain. There must be a "real name" for this exercise, but I've never encountered it - so the name came about kind of as a joke (I think djcurtin coined it).

It is the cross because there's a cross-over movement but also because it's effective at hitting the chest and it's torturous (so..."the cross" as in crucify...)

Malek Cross
Light dumbell in each hand.
Stand up, extend arms straight out - palms forward, holding dumbbells in hammer grip.
Cross arms over chest - fold arms around as if to hug yourself.
Go until arms are at limit and chest limits.
Now tighten your chest - you should immediately feel pain in the chest muscle *evil grin*
Carefully go back to full extension.

You lose when you stop trying.

malek256 attached the following image:

malek256 attached the following file:
Malek3DAYVolume[146].pdf

malek256 attached the following file:
Malek3DAYVolume[147].xls

Edited by malek256 on 19 October 2006, 03:49

Author

RE: WORKOUT SHEETS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 19 October 2006, 04:07

I see you fixed the warm-ups. It's looking good.

Author

RE: WORKOUT SHEETS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 19 October 2006, 04:10

Ohh and do you do 5-0-2 tempo for the 30 rep exercises? If so I'm going to die! :-)

Author

RE: WORKOUT SHEETS

malek256

Body Sculpter Guru

Joined: 13.09.03
Location: Ontario, Canada
Posts: 2110

Status:

Posted on 20 October 2006, 00:58

mexicannnnnn wrote:
Ohh and do you do 5-0-2 tempo for the 30 rep exercises? If so I'm going to die! :-)

On day 2 - YES.

And for triceps on Day 1...Ideally...yes you would - but in reality...no those are a special case. The reason is that the shoulder presses and the bench will have done quite a number on the triceps - and they get hit again (but hard) on day 3.

The tempo for that exercise (only) is straight 1/0/1.

Thanks for pointing it out! There needs to be a note added to day 1.

You lose when you stop trying.

Author

RE: WORKOUT SHEETS

mexicannnnnn

Intermediate Lifter

Joined: 13.10.06
Location: Toronto
Posts: 30

Status:

Posted on 20 October 2006, 01:17

malek256 wrote:

mexicannnnnn wrote:
Ohh and do you do 5-0-2 tempo for the 30 rep exercises? If so I'm going to die! :-)

I'll make some changes to the file this weekend. Too busy with work right now... have to interview a bunch of Waterloo co-ops tomorrow.

Actually if you interested in a software / business analyst /...etc type of job hit me up! My company is growing big time!

Author