Mel’s BodyBlog

Starting: Oct. 1st
Objective: add mass
Scheme: S.A.I.S. (http://bodybuilding.com/fun/jeff1.htm)

Monday - Cardio

Tuesday - Shoulders/Quads
Behind-the-neck BB press
Upright cable row
Cable lateral raise
Leg press
ATG squats
BB side split squat

Wednesday - Back/Triceps
WG lat pull-downs
Incline bench pull
DB rear flies
Skullcrushers
Incline overhead triceps ext.
Kickbacks

Thursday - Off

Friday - Chest/Biceps
BB incline press
Flat DB press
DB flies
Incline DB curls
Hammer curls
BB curls 

Saturday - Hams/Calves
RDLs
Rear lunges
GHRs
Smith calf raise
Reverse Smith calf raise
Single-leg calf raise

Sunday - Off

 ——————

Carb/Cal cycle:

Monday: Cardio - Mod 
Tuesday: Shoulders/Quads - High 
Wednesday: Back/Triceps - Low 
Thursday: Off- Low 
Friday: Chest/Biceps - Mod 
Saturday: Hams/Calves– High+ 
Sunday: Off - Low

In 4 weeks, I managed to add:
15# to my bench
25# to my deads
100# to my calf raise
10# (less assist) to my pullups
15# to my back extensions
10# to my dips

The rest stayed pretty much the same, give or take 5#.

I must say I improved form on several moves, including my squats, front AND back. But re arms and shoulders, this routine didn’t make much of a difference.

Today was chest. I don’t like training chest because I don’t feel it as much as any other BP. And once again, bah, it was mostly my arms that got tired. I need to improve my form on the bench. 

As for the routine itself, I did enjoy the pyramid. It’s the first time I do it and I’m still not sure I’ll make much progress on it (yes, I’m still skeptical), but I needed some change from the old standard routine so there. I’m giving it a try. I’m still leaning toward the reverse pyramid as a better way to grow, but we’ll see. I won’t shoot it until I’ve tried it.

To get the details of the work done, check out my journal at http://forum.bodybuilding.com/forumdisplay.php?f=38