Moose45's WS4SB3 Football

[moose45]

Well I'm a junior in highschool. I play 9-man for a small school, and we were section runner-ups this year. I played MLB, TE, and RB. I had 161 tackles, 2 fumble recoveries, 3 forced fumbles, 1 int., and .5 sack on defense in the 10 games we played. I played TE for 8 games until I was moved to RB in the playoffs. At TE I had 2 receptions for 408 yards and 7 touchdowns. For RB I had 29 rushes for 206 yards and 1 touchdown. I was awarded all conference, and MVP defensive back for our region. My goal, ultimately, is to play D2 ball at UMD. But first, I'd love to lead my team to state.

I'm coming off a rotator cuff injury as well...
My current stats are:
Weight: 195
BF: 12-14%
Bench: 255
Squat 385x3
Deadlift: unknown
Pull ups: 12
Vertical: 26"
40: 5.1

Goals for next season:
Weight: 215
BF: 12% or less
Bench: 315
Squat: 455x3
Deadlift: 520
Pull ups: 30
Vertical: 30"
40: 4.6

I am doing WS4SB3 and will get more in depth to this later in my log. I am currently taking in 5000 calories a days.

[moose45]

So this is my workout for weeks 4-5-6. I've been on WS4SB3 for three weeks now, and I switched up lifts for the next three weeks.

Monday-
-Barbell flat bench press (3 rep max)

-chin ups 2 x (15-20)

- (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4

-Barbell shrugs 4x10

-zottman curls 4x15

Tuesday--
- Broad jumps (6 sets of 3)

- Bulgarian split squats 4 sets of 8-10

- Romanian Deadlift 4 sets of 8-12 reps

- weighted abs 4x12

Thursday--
-flat barbell bench 3 sets for max reps

- (chin ups 8 reps superset rear delt flys 8 reps) x4

- L-Lateral raises 4x8

- (BB shrugs 8 reps superset skull crushers 12 reps) x 4

- Grippers 3 sets max reps

Friday--
-squat (3 rep max)

-Walking Lunges 4 sets of 6-12

- Romanian Deadlift 4 sets of 8-12 reps

- Abdominal circuit (frog, hip thrusts, twists, side things) x15 x 2

[moose45]

Monday-
-Barbell flat bench press (3 rep max)
45x10
135x8
185x5
205x3
225x3
245x3

-chin ups 2 x (15-20)
1x12 1x8 (I need to work on these)

- (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4
Barbell Rows w/ 135lbs and DB cleans w/ 30lb dbs

-Barbell shrugs 4x10
185lbs

-zottman curls 4x15
20lbs dbs

Used Jack3d today, was very nice. Took ON's after max for postworkout.

Ate well today, going to try to take measurements tomorrow.

BTW. Was named All-Area player by the newspaper, this includes 9-man and 11-man.

[moose45]

Tuesday--
- Broad jumps (6 sets of 3)

- Bulgarian split squats 4 sets of 8-10
30lb dbs each hand 4x10

- Romanian Deadlift 4 sets of 8-12 reps
225 for 4x8

- weighted abs 4x12
45lbs decline sit up

Feel great today. I worked out at 8 and had a history final at 10, I think I aced it. I go to the doctor to get my shoulder and neck checked out at 3. Will post results later.

[moose45]

I have a slight rotator cuff tear, will be substituting military press with therapy lifts.

[beertank23]

Ouch man rotator cuff tears, I can only imagine are no fan.

I copped a pair of shoulder injuries, I strained my AC in both shoulders, during the last couple of seasons. Get it fixed up right mate, don't push it too hard too early.

I still can't do chest fly's because the pain through my AC is unreal.

Good luck mate and squat hard!

[moose45]

Off day today. I have two finals today and my last final tomorrow.



Ouch man rotator cuff tears, I can only imagine are no fan.

I copped a pair of shoulder injuries, I strained my AC in both shoulders, during the last couple of seasons. Get it fixed up right mate, don't push it too hard too early.

I still can't do chest fly's because the pain through my AC is unreal.

Good luck mate and squat hard!

Thanks man. I was given the choice of accupuncture, a cortizone shot, or some therapy. I'm gonna work hard on the therapy because I don't want a corty shot this early in life... Good luck to you as well.

[federaldb59]

I have tendonitis in my knees and ice massageing has helped alot. Basicly get an ice cube and message it were its sore. Push it deep into the tendon right where it hurts and rub up and down. If the skin goes numb then stop. Then after the massage put and ice pak on it for 10-15 minutes maybe longer if you need it. Do this 4 times a day hopefully it helps you. BTW cortizones dont heal the problem just stop the pain.
This is why it works if your wondering.

So let's say that you have Tendonitis. This means that your muscles are a half squeezed sponge, trapping waste product in and keeping new blood and nutrition out.
Like a regular sponge, lack of fluid causes it to become dry and crunchy.
Waste product and pain enhancing chemical get trapped and continue to cause you pain.
When you Super Ice or Ice Massage, the cold forces the sponge to squeeze itself, pushing irritant out.
Then you take the cold off, and the body overcompensates and pushes in a lot of new blood, nutrition, and oxygen.
Not only does icing reduce pain by getting irritant out and new blood in, but changing the ecology of you tissue like that causes the nervous system to relax, loosen muscles, and allow more even more circulation.
Icing does not mask the pain like pain killers and anti-inflammatory drugs.
Icing actually helps your body heal itself at a deep structural level and if you do it enough can overwhelm the inflammation process.
Whereas surgery causes damage while it deals with a symptom, icing does no harm and helps heal the SOURCE of your pain.
Read more: http://www.tendonitisexpert.com/how-to-reduce-inflammation.html#ixzz0ZsYdn1Rg

[moose45]

I have tendonitis in my knees and ice massageing has helped alot. Basicly get an ice cube and message it were its sore. Push it deep into the tendon right where it hurts and rub up and down. If the skin goes numb then stop. Then after the massage put and ice pak on it for 10-15 minutes maybe longer if you need it. Do this 4 times a day hopefully it helps you. BTW cortizones dont heal the problem just stop the pain.
This is why it works if your wondering.

So let's say that you have Tendonitis. This means that your muscles are a half squeezed sponge, trapping waste product in and keeping new blood and nutrition out.
Like a regular sponge, lack of fluid causes it to become dry and crunchy.
Waste product and pain enhancing chemical get trapped and continue to cause you pain.
When you Super Ice or Ice Massage, the cold forces the sponge to squeeze itself, pushing irritant out.
Then you take the cold off, and the body overcompensates and pushes in a lot of new blood, nutrition, and oxygen.
Not only does icing reduce pain by getting irritant out and new blood in, but changing the ecology of you tissue like that causes the nervous system to relax, loosen muscles, and allow more even more circulation.
Icing does not mask the pain like pain killers and anti-inflammatory drugs.
Icing actually helps your body heal itself at a deep structural level and if you do it enough can overwhelm the inflammation process.
Whereas surgery causes damage while it deals with a symptom, icing does no harm and helps heal the SOURCE of your pain.
Read more: http://www.tendonitisexpert.com/how-to-reduce-inflammation.html#ixzz0ZsYdn1Rg

Wow! Thanks a ton man! reps for sure. I did what you said just a while ago :)
The doctor did say the tendon is taking a lot of abuse...

[federaldb59]

no problem bro thats why I wanted this section started, for those of us with goals to motivate each other.

[moose45]

Weight myself tonight...200.2 lbs :D I finally broke 200, and I don't care if its just because its night time. Also measured arms, they are 15.75. So I gained 10lbs and .75 inches on my arms in 3.5 weeks. So far so good. :D

[CM003]

Weight myself tonight...200.2 lbs :D I finally broke 200, and I don't care if its just because its night time. Also measured arms, they are 15.75. So I gained 10lbs and .75 inches on my arms in 3.5 weeks. So far so good. :D
Nice gains man! Keep it up

[moose45]

Thursday--
-flat barbell bench 3 sets for max reps
135x10
155x20
155x15
155x15

- (chin ups 8 reps superset rear delt flys 8 reps) x4
delt flys w/ 20lbs dbs

- L-Lateral raises 4x8
20lbs dbs

- (BB shrugs 8 reps superset skull crushers 12 reps) x 4
shrugs 185, skull crushers 50lbs

- Grippers 3 sets max reps
200lb bone crushers

[moose45]

Friday--
-squat (3 rep max)
135x10
225x8
315x5
325x3
335x3
345x3


-Walking Lunges 4 sets of 6-12
165x8

- Romanian Deadlift 4 sets of 8-12 reps
235x8

- Abdominal circuit (frog, hip thrusts, twists, side things) x15 x 2

Really good workout. Went way past parallel on squats, felt good. Legs are really sore today. I'm ready for this weekend of rest...and work.

[07hudson]

Subbed, WS4SB is the way 2 go. If I were you I'd through in some plyo jumps on your DE Lower day to help recruit some nuetral muscles fibers to fast twitch; help for an explosive first step on your 40

[moose45]

Saturday
Rest day...can't wait to be doing foam rolling on my off days...
I'm gettin me one on christmas :D


Subbed, WS4SB is the way 2 go. If I were you I'd through in some plyo jumps on your DE Lower day to help recruit some nuetral muscles fibers to fast twitch; help for an explosive first step on your 40

Yeah I'm starting to really love this program. What do you suggest? I currently have just broad jump. Should I throw in some box jumps or something like that?

[07hudson]

Box jumps are good. If you're still going to do the DE lower day I'd only throw in two jumping exercises at most. Don't want to over train. My favs are frog jumps, death jumps, box jumps, bounds, and jump tucks

[moose45]

Box jumps are good. If you're still going to do the DE lower day I'd only throw in two jumping exercises at most. Don't want to over train. My favs are frog jumps, death jumps, box jumps, bounds, and jump tucks

Thanks. reps

[moose45]

Monday-
-Barbell flat bench press (3 rep max)
45x10
135x8
185x5
225x3
235x3
255x1 x2 w/ spotter

-chin ups 2 x (15-20)
13 and 11

- (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4
145, 30

-Barbell shrugs 4x10
195

-zottman curls 4x15
20

Good workout today.

[07hudson]

Holy crap, ur strong for 16. Just don't be one of those guys who benches as much as he squats! Lol

[moose45]

Tuesday--
- Broad jumps (6 sets of 3)

- Bulgarian split squats 4 sets of 8-10
25 lb plates each hand 4x10

- Romanian Deadlift 4 sets of 8-12 reps
245 4x8

- weighted abs 4x12
swiss ball crunch with 10lb med ball.

Another good day.


Holy crap, ur strong for 16. Just don't be one of those guys who benches as much as he squats! Lol

Thanks man. I'm the guy who threw a box into a wall because all but two players on my football team left the weight room without squatting or doing any legs. (They are on a different program that my dad and I made). That was on monday, yesterday. Haha, normally I'm pretty chill but I've been havin problems with my woman. It's all sorted out now though, so I'm less stressed. Cool story right? Lookin forward to resting tomorrow.

[07hudson]

Haha, good deal. Keep it up and you'll be a hoss.

[moose45]

Thanks man. Good luck to you as well

[moose45]

Thursday--
-flat barbell bench 3 sets for max reps
155x20 155x15 155x14

- (chin ups 8 reps superset rear delt flys 8 reps) x4
rdf-20 lbs dbs

- L-Lateral raises 4x8
20lbs dbs

- (BB shrugs 8 reps superset skull crushers 12 reps) x 4
shrug 185 crush 20lbs dbs

- Grippers 3 sets max reps
250lbs! skull crushers

Got 5 hours of sleep last night and had a busy day. Just got my workout in, its all good. Got some red silk holiday boxers might take a couple poses for the lady ;)...but not for you guys. haha

Merry Christmas everyone!

[moose45]

Didn't lift on christmas, or saturday. I got stranded at my girls house last night, because of the blizzard. Had a good time though ;). Resting all day today.

[07hudson]

No biggy, rest up and hit it hard this week.

[moose45]

Monday-
-Barbell flat bench press (3 rep max)
135x5
135x10
185x5
225x3
235x3
255x3 PR!

-chin ups 2 x (15-20)
16 and 15 PR!

- (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4
145 row....db cleans 20lbs x 12

-Barbell shrugs 4x10
195lbs

-zottman curls 4x15
20lbs

Awesome workout!

Got a foam roller, just did a full body rolling...good stuff, painful.

[moose45]

Tuesday--
- High jumps (6 sets of 3)

- Bulgarian split squats 4 sets of 8-10
35 dbs

- Romanian Deadlift 4 sets of 8-12 reps
255

- weighted abs 4x12
med ball

Foam rolled.

[moose45]

Wednesday
Foam Rolled

Thursday--
-flat barbell bench 3 sets for max reps
155x5 155x20 155x18 155x14

- (chin ups 8 reps superset rear delt flys 8 reps) x4
rdf-20-lbs dbs

- L-Lateral raises 4x8
20lbs dbs

- (BB shrugs 8 reps superset skull crushers 12 reps) x 4
shrugs 195 sc 20 lbs dbs

- Grippers 3 sets max reps


Felt like complete crap today...I may be getting sick.

Foam rolled.

[FB4ME]

Hey man, workout looks good! Strong lifts for your age, keep up the good work! Im on the exact same workout myself! Only thing I changed was I added Power Cleans on DE lower body day. But like someone already said, would be a good idea to always do box jumps on DE lowerbody day. Box Jumps have so many benefits its ridiculous. Good luck man! and check out my journal when you get a chance. Ill keep checkin in on ya!

[moose45]

EDIT: Woot finally page 2! Haha, many more to come :D


Friday--
-BOX squat (3 rep max) {Choose Box squats today because I didn't have an adequate spotter}
135x10
225x8
315x5
325x3
345x3
355x3 PR!

-Walking Lunges 4 sets of 6-12
3x8
165lbs

- Romanian Deadlift 4 sets of 8-12 reps
4x8
275 lbs

Didn't have time or a spotter to do full workout... Was a great day otherwise.
I need to up my appetite, I'm having trouble hammerin down food.



Hey man, workout looks good! Strong lifts for your age, keep up the good work! Im on the exact same workout myself! Only thing I changed was I added Power Cleans on DE lower body day. But like someone already said, would be a good idea to always do box jumps on DE lowerbody day. Box Jumps have so many benefits its ridiculous. Good luck man! and check out my journal when you get a chance. Ill keep checkin in on ya!

Thanks man. Currently, in my home gym, I have no boxes or safe objects to jump on so that why I'm doing broad jumps and high object touches. When I get to go back to my school's gym I'll be making sure to incorporate the box jumps! Good luck to you.

[moose45]

Saturday & Sunday

My birthday was on sunday...otherwise nothing special about these off days.

[moose45]

Tryin out a new template for my log modified from 07hudson's (hope thats alright buddy) ...mine was a little boring


Week 7


Monday-ME Upper

Flat Bench
45x10
135x10
185x5
225x3
245x3
260x3 PR!

Chin Ups
16xBW
14xBW

Barbell Row SS Seated DB power cleans
145 lbs SS 30 DBs
145 lbs SS 30 DBs
145 lbs SS 30 DBs
145 lbs SS 30 DBs

Barbell Shrugs
195x10
195x10
195x10
195x10

Zottman Curls
20x15
20x15
20x15
20x15

Summary
Great workout, took Jack3d preworkout, took Intrabolic during, and took After Max postworkout. Really good pump today from the zottman curls. Another bench PR! :D Probably going to move up in weight for rows next week. Foam rolled upper body before workout, and full body after workout.


Awesome Stuff

1ieOBgyq88E

Rants and Randoms
Pissed at my football team, again. I lifted at the Highschool today and all they did was bench. I will give credit to a couple guys, they did box squats at least. The others did 5 sets of bench and left. Don't know what to tell them...any help here? (yes mad, yes I yelled at em to squat and STFU)

My girl is coming over tonight, she wants to lift in my homegym :). Gonna have her do high repition legs and max effort upper. She's gonna use the lifting gloves I bought her for christmas :D. Also...I am going to weld together a prowler for when the snow clears.

[moose45]

Week 7


Tuesday-DE Lower

Dynamic Squats
135x10
135x10
135x10
135x10
135x10

Bulgarian Split Squats
35 each hand x8
35 each hand x8
35 each hand x8
35 each hand x8

Romanians
275x8
275x8
275x8
275x8

Med Ball Sit Ups
10x12
10x12
10x12


Summary
Decent workout. Took After Max postworkout. Did dynamic squats because its too cold to go outside and jump and I don't have enough room inside. Foam rolled lower body before workout, and full body after workout.


Awesome Stuff

http://www.innerbody.com/image/musfov.html
http://www.sportsinjuryclinic.net/cybertherapist/muscles/allmuscles.php

Rants and Randoms
No rants today, just need to get my diet in gear.

Gonna start learing all the muscles in the human body for fun.

[moose45]

Diet

Since I don't normally log my diet I will put what I have eaten today and it resembles what I normally eat everyday.


Breakfast
-190g Chicken Breast seasoned with rose mary and garlic-
-3 cups of 2% Milk-
-2 cups salad mix-

Calories: 625
Fat: 17g
Carbs: 43.7g
Protein:71.5g


Post Workout
-1 Serving After Max-
-1 cup grape juice-

Calories: 490
Fat: 5g
Carbs: 71g
Protein:40g


Lunch
-2 cups oats-
-2 cups milk-
-1 scoop whey protein-
-2 cups grape juice-

Calories: 1236
Fat: 23g
Carbs: 200g
Protein: 63.4g

Snacks and Other Junk
-bagel with cheese cheese-
-4 hot dogs with bun-

Calories: 1500
Fat: 85g
Carbs: 136g
Protein: 52g
I went to a highschool basketball game and ate crap foods...don't normally eat this.

[federaldb59]

Good lookin workout. Word of caution about lifting with the gf. When I tried it with mine she didnt take it seriously she thought it was fun and games. As you know improper form can really mess you up. It ended up in a big fight but you might be alright as Im guessin you havnt been together for 3 years.

[moose45]

Wednesday-Rest Day

Just been chillin today...gonna foam roll later tonight.


Good lookin workout. Word of caution about lifting with the gf. When I tried it with mine she didnt take it seriously she thought it was fun and games. As you know improper form can really mess you up. It ended up in a big fight but you might be alright as Im guessin you havnt been together for 3 years.

Thanks for the warning bro. We've been together a year or so, but she takes it really seriously. She just finds it ridiculous when I have her do romanians with her "butt out" haha. But I like it ;)

[moose45]

Week 7


Thursday-ME Upper

Flat Bench for Max Reps
185x5
185x17
185x14
185x12


Chin Ups SS Rear Delt Flys
8 Chin ups SS 20lbs RDF
8 Chin ups SS 20lbs RDF
8 Chin ups SS 20lbs RDF
8 Chin ups SS 20lbs RDF


L-Lateral raises
20 lbs DB's x 8
20x8
20x8
20x8

Barbell Shrugs SS Skull Crushers
205 SS 20 lb DB's
205 SS 20 lb DB's
205 SS 20 lb DB's
205 SS 20 lb DB's

Grippers
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand

Summary
I had a really great workout. Took Green MAG and Jack3d Preworkout, and took After Max post workout. Moved up to 185 for max reps on bench and was suprised I could get 17. I'm really making progress on grip training too.


Awesome Stuff

N8xRD7fOD5c

Rants and Randoms
Got my books for college (PSEO), its gonna be a rough semester. 6 books for $675 I'm really glad I don't pay for them!

Going over to my woman's house tomorrow...so gonna lift late at night around 8 probably. Looking forward to using the college gym next week!

[moose45]

Week 7


Friday-ME Lower

Box Squats
135x10
225x8
315x5
335x3
355x3
365x3 PR!

Romanians
275x8
275x8
275x8
275x8



Summary
Starting lifting at 9 P.M. so I did the main lifts that I feel the most.

Rants and Randoms
Working on the template for the next three weeks... Will post it up soon

[moose45]

Monday-
-Close Grip Bench Press (3 rep max)

-Incline DB bench press 2 x 20

- (Barbell Row 12 reps SS Incline Rear Delt Flyes 12 reps) x 4

- DB shrugs 4x10

- Barbell Curls 4x12



Tuesday--
- Box Jumps (8 sets of 2)

- Step ups 3x10

- Romanian Deadlift 3x10

- Weighted Abs 4x15




Thursday--
- Flat DB Bench Palms In 3 sets for max reps

- Lat Pulldown 10 reps SS DB Power Cleans 10 reps x4

- DB Lateral Raises 4x10

- BB shrugs 10 reps SS Zottmann curls 10 reps x 3

- Grippers 3 sets max reps



Friday--
- Free Squat (3 rep max)

- Walking Lunges 3 x 10 each leg

- Romanian Deadlift 3 x 9

- Abdominal circuit (frog, hip thrusts, twists, side things) x15 x 2

[BeastAndPower]

Good Job bro on ur lifts. As I was reading ur thread i noticed u said that ur in college??? But ur only 17 can u please explain to a confused brother.

[moose45]

Good Job bro on ur lifts. As I was reading ur thread i noticed u said that ur in college??? But ur only 17 can u please explain to a confused brother.

Well I am still technically in high school. My high school is going to the dumps though, we have like 25 students per grade, and nearly half the teachers were fired last year because we cannot afford to keep them. So I decided to do PSEO at a local college...I don't know if you know what that is, so I'll explain. PSEO stands for Post Secondary Education Option or something like that. I am a full time PSEO student, which means I only have college classes. This semester I am taking 18 college credits, which also count for like 3-4 high school credits. So by the time I graduate high school I will also have my AA degree. :D Pretty awesome huh?

[moose45]

Week 8


Monday-ME Upper

Close Grip Bench
45x10
135x10
185x5
205x3
225x3
235x2 x1-with spotter help


Incline DB Bench
55x17
55x14

Barbell Row SS Incline Rear Delt Flyes
135 lbs x12 SS 20 DBs x12
135 lbs x12 SS 20 DBs x12
135 lbs x12 SS 20 DBs x12
135 lbs x12 SS 20 DBs x12

DB Shrugs
80x10
80x10
80x10
80x10

Barbell Curls
95x10
95x10
95x10
95x10

Summary
Took GreenMAG pre, and Aftermax Post. Gonna stop taking jacked for a while to make sure I don't become dependent on it. Didn't know what weight to use for barbell curls...gonna move down in weight for next week on that lift. Other wise good workout.

Rants and Randoms
My knee hurts, and I don't know why. Hopefully just a minor problem that will be cured with a nights sleep.

College classes started today. It's gonna be one intense semester, hopefully I will be able to keep bulking and lifting consistently.

[DocHollidy]

what college are you playing for?

[moose45]

what college are you playing for?

Still in high school, taking all college classes...yeahhhh haha

[moose45]

School is taking too much time right now, may have to discontinue this log or just post once a week or on weekends.

[moose45]

Still been lifting...just haven't had time for the log.

[moose45]

Here's an update.

Start
Weight: 195
BF: 12-14%
Bench: 255
Squat 385x3
Deadlift: unknown
Pull ups: 12
Vertical: 26"
40: 5.1

Current
Weight: 202
BF: 12-14%
Bench: 285
Squat: 415x1
Deadlift: 275x8 romanian working set
Pull ups: 19
Vertical: 29"
40: N/A

Goals
Weight: 215
BF: 12% or less
Bench: 315
Squat: 455x3
Deadlift: 520
Pull ups: 30
Vertical: 30"
40: 4.6

[moose45]

Gonna start logging this again...my schedule finally settled down. Look for an update on Thursday!

[Acal83]

Gonna start logging this again...my schedule finally settled down. Look for an update on Thursday!

Good news man. Beastly lifts.

[BeastAndPower]

Yeah man, keep at it. But dang u got some beastly lifts tho. Keep up the good work and cut some of the junk food out of the diet.

[moose45]

Good news man. Beastly lifts.
Thanks man...I'll check out your log...assuming you have one.
EDIT: You don't have one...haha. You playin college ball?


Yeah man, keep at it. But dang u got some beastly lifts tho. Keep up the good work and cut some of the junk food out of the diet.

Will do! I have been eating crap since school started up again. Gonna start making some PBJs and eating them throughout the day. Good luck to you.

[moose45]

Last night I didn't get to sleep til after 1. I could not sleep. I had football on the mind, it gave me the shivers and I couldn't stop thinking about it! Haha, gonna train harder and harder everyday!


Made a modification to my Thursday workout...now that I have MONSTER MINI BANDS!!! :D
Thursday--
- Flat Barbell Band Bench 3 sets for max reps

- Lat Pulldown 10 reps SS DB Power Cleans 10 reps x4

- DB Lateral Raises 4x10

- BB shrugs 10 reps SS Zottmann curls 10 reps x 3

- Grippers 3 sets max reps

[federaldb59]

Thanks for the words man. Your doin work yourself

[BeastAndPower]

Will do! I have been eating crap since school started up again. Gonna start making some PBJs and eating them throughout the day. Good luck to you.[/QUOTE]

Yeah man the school menu isn't the best thing out there. Try making some PB'J before u go to bed also u can add some quality snacks. So when u wake up u won't have to worry about what to eat. Just make sure u make enough for your whole day.

[fitlover]

In on this! You're pretty strong for 17, great work!

[FB4ME]

Hey man, you do know that D2 eligibility is based on credit hours... i dont know how PSEO works but you may want to check with a counselor or something and see if it will effect your elibility... most likely it won't since you are still technically in highschool but just thought I would let you know, just in case you didnt know already, didnt want it to be a huge surprise to you.

As far as getting your boys to squat when they workout... the best thing I found was constructive criticism. Jokingly make fun of them and ask them when they were gonna start lifting like a man or whatever. It took me almost a full year in high school to get my teammates shamed away from the "pus** pad" when doing squats lol.

[moose45]

Week 10


Thursday-RE Upper

Flat BAND Bench for Max Reps
Monster MINI bands! (not included in weight)
115x5
115x17
115x14
115x11


Lat Pulldown SS Seated Power Cleans
10 Pulldowns 150lbs SS 10 SPCs 25lbs
10 Pulldowns 150lbs SS 10 SPCs 25lbs
10 Pulldowns 150lbs SS 10 SPCs 25lbs
10 Pulldowns 150lbs SS 10 SPCs 25lbs

Standing Barbell Military Press
95x10
95x10
95x10
95x10

Barbell Shrugs SS Zottman Curls
195lbs x 10 SS 25lbs x 10
195lbs x 10 SS 25lbs x 10
195lbs x 10 SS 25lbs x 10

Grippers
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand

Summary
Great workout! Used only 90 second rest peroids between all exercises besides the band bench press. Gonna keep doing this for a while.

[moose45]

Week 10


Friday-ME Lower

Free Squat
135x10
225x8
315x5
335x3
355x3
385x3 PR!


Walking Lunges (Barbell)
135x10 (each leg) (1 minute rest in between sets)
135x10
135x10


Romanian Deadlifts
255x9 (1 minute rest in between sets)
255x9
255x9

Ab Circuit
Frog x 25
Hip Thrusts x 25
Twists x 25
Oblique Crunch x 25
(rest 1 minutes)
Frog x 25
Hip Thrusts x 25
Twists x 25
Oblique Crunch x 25
Leg Climbs w/ Slow negative x 10 (each leg)

Summary
LOVED this workout! I feel great about it. My legs are dead and so are my abs. I'm really glad with the squat PR. Took After Max post WO. Weighed in at 204 today. Making good progress. Cleaned up my diet some, but mainly trying to get in all the cals.


Awesome Stuff

_pYT-VyWSbU

[BeastAndPower]

Keep doin work bro those stats are lookin beastly. The Squat is look damn good. Keep up the good work

[fitlover]

AWESOME squats, Moose!!

[moose45]

Week 11


Monday-ME Upper

Incline Bench
45x10
135x8
185x5
195x3
195x3
200x3

Floor DB Press
60x20
70x20
70x17

Barbell Row SS Seated DB power cleans
155 lbs x 8 SS 30 DBs x 8
155 lbs x 8 SS 30 DBs x 8
155 lbs x 8 SS 30 DBs x 8
155 lbs x 8 SS 30 DBs x 8

Barbell Shrugs
185x10
185x10
185x10
185x10

Hammer Curls
40x8 (each arm)
40x8
40x8
40x8

Summary
Another good workout. Took aftermax post workout. Didn't have time to make a new workout plan for the next three weeks but I will get on it tonight sometime. I really dislike incline bench...feels awkward.


Awesome Stuff

S-x95Q0SJfY

Will post up the new workout later!

[moose45]

AWESOME squats, Moose!!

Thanks! 2 years ago I could squat 400...or so I thought. I was actually doing a half squat then. I worked my way down, both in weight and in depth, and have seen great progress! Sometimes ya gotta ignore the ego!

[moose45]

WOOOOO YEAH BUDDY! Finally got a D2 offer today!!! Still wanting one from UMD though (my goal school)

[moose45]

Monday-
-Band Bench Press (3 rep max)

-Incline DB bench press palms in 2 x 20

- (Barbell Row 8 reps SS Seated Power Cleans 8 reps) x 4

- Barbell shrugs 4x10

- Seated Incline DB Curls 4x12


Tuesday--
- Box Squat into Box Jumps (8 sets of 2)

- Bulgarian Split Squats 3x10 (each leg)

- Pull Through 3x10

- Weighted Abs 4x15


Thursday--
- Chin Ups 4x15

- Lat Pulldown 10 reps SS RDLs 10 reps x4

- DB Military Press 4x12

- DB shrugs 10 reps SS Barbell curls 10 reps x 3

- Grippers 3 sets max reps


Friday--
- Box Squat (3 rep max)

- Walking Lunges 3 x 6 each leg

- Romanian Deadlifts 3 x 8

- Abdominal circuit (frog, hip thrusts, twists, side things) x15 x 2

[moose45]

Week 11


Tuesday-DE Lower

Box Squat to Box Jumps
40.5" box.
BWx2 (60 seconds rest for first 4)
BWx2
BWx2
BWx2
BWx2 (30 seconds rest for last 4)
BWx2
BWx2
BWx2


Bulgarian Split Squats
25 DBs x 10 (each leg)
25 DBs x 10 (each leg)
25 DBs x 10 (each leg)


Natural Glute Ham Raises
BWx10
BWx10
BWx10

Hanging Leg Raises
BWx15
BWx15
BWx15
BWx15

Summary
DOMINATION! Took After Max postworkout. I will be moving up the height of the box squat to box jumps...box height. A little easy but still a good workout. The natural glute ham raises were intense! Gonna be doing these if I can.


Awesome Stuff

IlalgTN1dgA

[fitlover]

DeFranco is INSANE!! I love it! :D

Do you push off at the end of your GHR's, or like Layne Norton, and do it with no hands?

[moose45]

DeFranco is INSANE!! I love it! :D

Do you push off at the end of your GHR's, or like Layne Norton, and do it with no hands?

This is actually the first GHR of any type I've ever done (No Equipment). But excuses aside, I had to push off. I am amped to be able to do it without hands though! Give me some time ;)

[fitlover]

This is actually the first GHR of any type I've ever done (No Equipment). But excuses aside, I had to push off. I am amped to be able to do it without hands though! Give me some time ;)

Haha, was just wondering! I have to push off too :o

[moose45]

Haha, was just wondering! I have to push off too :o

Race ya to doing it with no push off?? :D

[fitlover]

Race ya to doing it with no push off?? :D

Haha! You'll beat me, most likely. But why not? :D

[moose45]

Haha! You'll beat me, most likely. But why not? :D

Makin excuses already? IT IS ON!

[fitlover]

Makin excuses already? IT IS ON!

You'll have to get vids ;)

[moose45]

Pretty pumped for today...just sittin the the comp lab right now. I don't have class til 11...la la lal a lala.
Gonna throw in the "07hudson challenge" today. I'm planning on ownin it.

oh and btw...I'll surely get vids just for you. ;)

[moose45]

Week 7


Thursday-ME Upper

Chin Ups
BWx15
BWx15
BWx15
BWx15

Lat Pull Down SS Rear Delt Flys
110lbs SS 20lbs RDF
110lbs SS 20lbs RDF
110lbs SS 20lbs RDF
110lbs SS 20lbs RDF


DB Military Press
25x12
30x12
30x12

DB Shrugs SS Barbell Curls
80x10 SS 85x10
80x10 SS 85x10
80x10 SS 85x10

THE FINISHER!!!
85lbs (barbell)
Deadlift x 10
Bent Row x 10
Hang Clean x 10
Push Press x 10
Back Squat x 10
2 minutes rest!
3 sets performed!

Grippers
200 lb bone crushers x 20 each hand
200 lb bone crushers x 20 each hand
200 lb bone crushers x 20 each hand

Summary
INSANEEEEEEEE!!!! Did a lot of shoulder and back work today, and then the finisher...I kept calling it the punisher because it was killer! The forearm pump was crazyyyy! haha...but anyways. Took Aftermax post workout.


Awesome Stuff

jJP5MqniJZo

[fitlover]

Nice finisher! I should try that sometime.

[07hudson]

Alright bro, you owned the challenge so as promised...

http://i259.photobucket.com/albums/hh283/07hudson/the-broken-chain1.jpg

It's hella hard on the forearms, not to mention had me huffing and puffing like a fatty.

edit: btw canadian chicks are always hot

[moose45]

Alright bro, you owned the challenge so as promised...

*chain*

It's hella hard on the forearms, not to mention had me huffing and puffing like a fatty.

edit: btw canadian chicks are always hot

WOOOOOT Thanks man...I did it for your approval! :P...

I agree with that edit ;) haha

[moose45]

Nice finisher! I should try that sometime.

Do it! You'll be breathing hard by the push press in the first set if ya got the right amount of weight. No doubt you're an ammminall.

[moose45]

Week 11


Friday-ME Lower

Box Squat 17.5"
135x10
225x8
315x5
335x3
365x3
400x3 SUPER PR!


Walking Lunges (Barbell)
155x6 (each leg) (1 minute rest in between sets)
155x6
155x6

Romanian Deadlifts
225x9 (1 minute rest in between sets) (slow negative w/ explosion on the way up)
225x9
225x9

Ab Circuit
Frog x 25
Hip Thrusts x 25
Twists x 25
Oblique Crunch x 25
(rest 1 minutes)
Frog x 25
Hip Thrusts x 25
Twists x 25
Oblique Crunch x 25

Summary
WOOOOT. Huge PR on squat! I felt like superman today. haha. Took Ice Cream Snickers bar post WO......haha. After Max too.


Awesome Stuff

qwNlUTekYWA

[07hudson]

Wicked box squats man, like the ab circuit too

[moose45]

Off day!!! I hope everyone is having a great one. Mine is ok. I'm gonna sleep now! Night everyone!

[FB4ME]

yeah, that is a pretty massive box squat bro! Im jealous. haha

[moose45]

Week 12


Monday-ME Upper

Band Flat Bench
Monster Mini Bands [70lbs at bottom 100lbs at top]
95x10
115x8
135x5
155x3
185x3
195x2.5 (spotter help on last rep)

Incline DB Press
60x16
60x12

Barbell Row SS Seated DB power cleans
155 lbs x 8 SS 25 DBs x 8
155 lbs x 8 SS 25 DBs x 8
155 lbs x 8 SS 25 DBs x 8
155 lbs x 8 SS 25 DBs x 8

Barbell Shrugs
155x10
155x10
155x10
155x10

Incline Curls
25x12
25x12
25x12
25x12


The Finisher!!!
95lbs for 3 sets. 90 seconds rest. I'm gettin better at these!

Summary
Great workout. Seem to hit a huge lift in band bench. 195+70=265 (at bottom) 195+100=295 (at rack/top). Forgot my After Max today...so I went to a gas station and bought a Naked Protein Drink and a hamburger. It was good. Felt great today!...only had 4 hours of sleep though...lol


Awesome Stuff
No awesome stuff today...

[federaldb59]

good **** man. Im envious I wish I had some bands.

[moose45]

good **** man. Im envious I wish I had some bands.

Bands cost like 20 bucks with shipping. I got the Monster Minis...from elitefts of course. Shipping cost more than the actual bands though. Worth it so far!

[fitlover]

No awesome stuff?!?!


That has got to change.

[moose45]

Week 12


Tuesday-DE Lower

Box Squat to Box Jumps
43" box.
BWx2 (60 seconds rest for first 4)
BWx2
BWx2
BWx2
BWx2 (30 seconds rest for last 4)
BWx2
BWx2
BWx2


Bulgarian Split Squats
30 DBs x 10 (each leg)
30 DBs x 10 (each leg)
30 DBs x 10 (each leg)

Natural Glute Ham Raises
BWx10
BWx10
BWx10

Decline Abs
BW+45x15
BW+45x15
BW+45x15
BW+45x15

Summary
Took After Max post workout. This workout wasn't the best for me. Didn't feel very focused. Gonna keep hittin it hard tho.


Awesome Stuff

http://hphotos-snc1.fbcdn.net/hs225.snc1/7228_152053674060_762469060_2489697_2652665_n.jpg


Hahahahah...just kiddin
i072ui6A9Co

[federaldb59]

Good workout for not feelin it. It must be the weather cause I wasnt feelin it as well.

[moose45]

Good workout for not feelin it. It must be the weather cause I wasnt feelin it as well.

Could be. There is nothing about grey skies and snow that gets me stoked.

[TB.12]

Beast. Would not enjoy lining up against you in the Oklahoma drill.

[moose45]

Beast. Would not enjoy lining up against you in the Oklahoma drill.

Whats that?

Assuming its a strong contact drill...considering we only have about 18 players on the team we keep contact low during the season. It's not too cool :(. Oh well I wreck people in games! lol

[fitlover]

LMAO! There's a picture of me in your log....HMMMMMMMMMMMM!

And fffffffffffuuuuuuuuuuuuu you might beat me on those GHR's :o I can still do more than you, but you're catching up :D

[ilikeitcold]

You didnt feel it cuz its tuesday. tuesdays are terrible and they make me ask stupid questions like this: "That won't take away from the dynamic part of the workout though?"
40" is 40" regardless. idiot. hahaha

[moose45]

LMAO! There's a picture of me in your log....HMMMMMMMMMMMM!

And fffffffffffuuuuuuuuuuuuu you might beat me on those GHR's :o I can still do more than you, but you're catching up :D

You wanted awesome stuff..what can I say? :P


Oh I could do more, my routine just calls for 3 sets of 10, don't get too excited ;)

[moose45]

You didnt feel it cuz its tuesday. tuesdays are terrible and they make me ask stupid questions like this: "That won't take away from the dynamic part of the workout though?"
40" is 40" regardless. idiot. hahaha

Thats true man! Now I am going to "right" my paper...come on man, you are 18!

[ilikeitcold]

Thats true man! Now I am going to "right" my paper...come on man, you are 18!

Come on! i was writing fast! i go to collage two haha

[moose45]

Come on! i was writing fast! i go to collage two haha

Dude I'm diggin the sig!

[fitlover]

Oh I could do more

YEAH RIGHT!! :p I don't believe it.

[moose45]

YEAH RIGHT!! :p I don't believe it.

Watch, you'll beat me to doing it with no hands because you are cutting! I call hacks! :P

[fitlover]

Watch, you'll beat me to doing it with no hands because you are cutting! I call hacks! :P

Psh! If anything I'll be weaker :p

[moose45]

Psh! If anything I'll be weaker :p

Then there is still hope! Btw...what weight you plannin on cutting to?

[moose45]

Week 12


Thursday-ME Upper

Chin Ups
BWx15
BWx15
BWx15
BWx15

Lat Pull Down SS Incline DB Power Cleans
130lbs SS 25 IDBPC
130lbs SS 25 IDBPC
130lbs SS 25 IDBPC
130lbs SS 25 IDBPC

DB Military Press
40x12
40x12
40x12
40x12

DB Shrugs SS Barbell Curls
80x10 SS 65x10
80x10 SS 65x10
80x10 SS 65x10

Grippers
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand

Jump rope
This is a jump rope routine fomr S1XM4N
There are 11 total jumping motions. Each motion should be performed for 60secs. After the 60Secs are up you rest for 30secs then continue to the next jumping motion. You do doubles to exhaustion. (I included the video demonstration in my "Awesome Stuff" section.)
1.) Both Feet
2.) Right Leg
3.) Left Leg
4.) Scissors
5.) Lunges
6.) Frogs
7.) Front to Back
8.) Ski
9.) Double Right/Left
10.) Boxes
11.) Doubles

Handstands!
Just did some handstands for no reason. It was great! Haha.

Summary
This was a pretty rad and fun workout today. Working in some more cardio to get myself ready for speed training later. Took Aftermax post workout.


Awesome Stuff

RZGYVNRhPvs

[ilikeitcold]

Just did some handstands for no reason. It was great! Haha.

it was great. it was.

[moose45]

it was great. it was.

Your words inspire me...nice new pic breh! Btw she wants a 4-way with us and my cousin...

[fitlover]

Then there is still hope! Btw...what weight you plannin on cutting to?

I have no idea, actually. Going more by look than by weight.

[moose45]

I have no idea, actually. Going more by look than by weight.

Oh, I suppose that'd make sense! Then you can turn the lights on too ;)

[fitlover]

Oh, I suppose that'd make sense! Then you can turn the lights on too ;)

Haha of course ;)

[moose45]

Week 12


Friday-ME Lower

Box Squat 17.5"
135x10
225x8
315x5
365x3
385x3
415x3 PR!


Walking Lunges (Barbell)
185x6 (each leg) (1 minute rest in between sets)
185x6
185x6

Romanian Deadlifts
275x8 (1 minute rest in between sets) (slow negative w/ explosion on the way up)
275x8
275x8

Summary
I feel like jesus doing box squats...gonna go to the extreme next week on them! Took Aftermax post workout. Feels good brah.


Awesome Stuff

ekZYPGxQbno

[07hudson]

Your strait beef, keep it up, might have to look into a pair of bands

[fitlover]

AWESOME box squats!

You must have dat dere nice glutez ;)

[moose45]

Your strait beef, keep it up, might have to look into a pair of bands

Thanks man. Yeah Elitefts's shipping was high for where I live, maybe it'd be cheaper for you, idk.


AWESOME box squats!

You must have dat dere nice glutez ;)

Well thank you. Oh I got buns o' steel! My legs are growing pretty well too, pants are getting tighter!

[federaldb59]

Just wonderin why your box is so high? I know there can be benifits from cycling box heights but 17.5 seems like your above parallel. Maybe try a 14-15 inch box.

[moose45]

Yeah it is a little high, but it is the lowest thing we have in my HS gym (where I lift on fridays) Even the benches are higher...

[federaldb59]

I gotcha as I said there are still benifits to doing it on a box slightly above parallel.

[moose45]

I gotcha as I said there are still benifits to doing it on a box slightly above parallel.

Yeah I read what Fullback7 had to say on this issue, thanks man.

[moose45]

Week 13


Monday-ME Upper

Flat BB Bench
135x5
135x10
225x5
245x3
255x3
265x3 PR!

BB Push Ups
BWx20
BW+35x20

Barbell Row SS Seated DB power cleans
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12

Barbell Shrugs
155x10
155x10
155x10
155x10

Hammer Curls
20x15 (both arms)
20x15
20x15
20x15

Summary
Great workout. Had to workout in my home gym today so didn't have anything to put the bands on and no incline bench. Also only 20lb DBs. Still a great workout. Took Aftermax Post Workout.


Awesome Stuff

kBbRjvf1kPI

[federaldb59]

Good stuff for improvising. My lbm is as much as your entire weight and your still benchin more than me. I need to get my **** up. Im thinking floor press

[fitlover]

Nice bench PR! Spotter, or no spotter?

[moose45]

Good stuff for improvising. My lbm is as much as your entire weight and your still benchin more than me. I need to get my **** up. Im thinking floor press
Yeah I remember some stuff from Defrancos site so I tried it. I haven't done floor press with a barbell....let me know how that goes?


Nice bench PR! Spotter, or no spotter?
No help!!! :D The 3rd rep was the slowest rep of all time though but I fought thru it and got it up. I was like....WOOO

[BeastAndPower]

Yo u are a freakin aminal in tha weight room. I wanted to ask u how often do u switch out ur heavy loads like the 3-5 ones. Also how do u increase the weight on ur lifts.

[moose45]

Yo u are a freakin aminal in tha weight room. I wanted to ask u how often do u switch out ur heavy loads like the 3-5 ones. Also how do u increase the weight on ur lifts.

Thanks....but I'm not quite sure you are asking with this question??

[BeastAndPower]

Question 1: How much weight do u increase ur max lifts by

Question 2: How often do u rotate ur max lifts

[moose45]

Question 1: How much weight do u increase ur max lifts by

Question 2: How often do u rotate ur max lifts

Ok...haha I'm slow tonight sorry.

Q1: I use three week periods. For three weeks I have a set of warm ups that I keep the same and normally all my lifts are the same until the last set. I go for 6 sets (3 warm up, 3 working), but the first 5 will be the same for 3 weeks.
Ex. Bench
45x10
135x8
185x5
225x3
245x3
!!!x3
For the !!! set I use whatever weight I feel I can do for three reps. I don't go into my workout thinking, I am gonna try for 260 for 3 reps today...but rather I finish my 5th set and decide how much weight to use. I always do keep in mind what I did the week before however, and often times I will try to beat it by 5 to 10 lbs...recently I have been trying to beat it by 5 lbs.

Q2: Every three weeks I change it up for all max lifts, and most of the other lifts as well.
Ex. ME Upper
Week 1-Flat BB Bench
Week 2-Flat BB Bench
Week 3-Flat BB Bench
Week 4-Incline BB Bench
Week 5-Incline BB Bench
Week 6-Incline BB Bench
etc.

[ilikeitcold]

kBbRjvf1kPI

Way way way happier with your mouth open HAHA nice breh

[lhshurdl3r]

Yeah I remember some stuff from Defrancos site so I tried it. I haven't done floor press with a barbell....let me know how that goes?

Tried those last week with a barbell for the first time... felt very awkward. I'm doing them now with DB's and it feels 100x more comfortable.

[moose45]

Week 13


Tuesday-DE Lower

Dynamic Box Squats
155x8
155x8
155x8
155x8


Bulgarian Split Squats
20 DBs x 8 (each leg)
20 DBs x 8 (each leg)
20 DBs x 8 (each leg)


Natural Glute Ham Raises
BWx10


Hanging Leg Raises
None

Summary
Lame Workout


Awesome Stuff
None

[lhshurdl3r]

What are you using to hold your feet down while doing GHR?

[moose45]

I had my lifting buddy hold my feet...thats why I only did one set, it was strong homo. I normally use a ladder...yes ghetto.

[zkrugs67OG]

Where in Minnesota are you from?

[moose45]

Floodwood/Meadowlands.

It's like 30 minutes from Hibbing and like an hour form Duluth.

[zkrugs67OG]

Your way up north . . . my girl goes to UMD. I'm from the southeastern part of Minnesota.

[moose45]

Your way up north . . . my girl goes to UMD. I'm from the southeastern part of Minnesota.

Nice man, where you from?

[moose45]

Wednesday - Agility

S1XM4N's Jump rope Routine
There are 11 total jumping motions. Each motion should be performed for 60secs. After the 60Secs are up you rest for 30secs then continue to the next jumping motion. You do doubles to exhaustion. (I included the video demonstration in my "Awesome Stuff" section.)
1.) Both Feet
2.) Right Leg
3.) Left Leg
4.) Scissors
5.) Lunges
6.) Frogs
7.) Front to Back
8.) Ski
9.) Double Right/Left
10.) Boxes
11.) Doubles


Summary
I am gonna be adding in and trying new things for increased agility on Wednesdays. I have about 6.5 months til football starts and I wanna be the biggest, strongest, and fastest kid out there. Me=Very determined!

[DriveMyWhey]

film your self box squatting, i'm interested in seeing how's a 5'11 person foot placement, width and how far you go back(do what you always do).


4 plates, wow. shame on me, you're a junior in highschool like me, yet you're so much stronger and heavier. **** me, i'm going to stuff my self till pukage.

[moose45]

film your self box squatting, i'm interested in seeing how's a 5'11 person foot placement, width and how far you go back(do what you always do).


4 plates, wow. shame on me, you're a junior in highschool like me, yet you're so much stronger and heavier. **** me, i'm going to stuff my self till pukage.

Hey man I do use a fairly high box (17"), I will probably tape myself on Friday if I can. Just work hard man, I have some good genes here and there that help out a lot.

[DriveMyWhey]

Hey man I do use a fairly high box (17"), I will probably tape myself on Friday if I can. Just work hard man, I have some good genes here and there that help out a lot.

i won't say i have bad genes either. i'm progressing really really well. its my own fault(diet) that i didn't progress as i could have last year.

[zkrugs67OG]

Nice man, where you from?

Kasson, 3AAA school by Rochester

[TheHitStick]

What're you doing to drop your 40 time? Mine is around where yours was (5.1) but I'm unsure after my ankle sprain.

Are you learning technique, ect?

[DriveMyWhey]

What're you doing to drop your 40 time? Mine is around where yours was (5.1) but I'm unsure after my ankle sprain.

Are you learning technique, ect?

i don't think its something to worry about, unless he's attending a combine.

[moose45]

What're you doing to drop your 40 time? Mine is around where yours was (5.1) but I'm unsure after my ankle sprain.

Are you learning technique, ect?

Well first of all, I have never done speed training...ever. Yes I know its crazy. I will be doing the WS4SB 3 speed template once the snow clears. I will be working on technique when doing my 10 yard sprints and such.


i don't think its something to worry about, unless he's attending a combine.

I am planning on working on my 40 just so I have an accurate time to tell the colleges interested in me what I run...considering thats what they want to know most of the time. I may also hit up a couple combines this summer...undecided though.

[moose45]

Week 13


Thursday-RE Upper

Chin Ups
BWx15
BWx15
BWx15
BWx15

Lat Pull Down SS Incline Rear Delt Flyes
150lbs SS 25 RDF
150lbs SS 25 RDF
130lbs SS 25 RDF
130lbs SS 25 RDF

DB Military Press
40x12
40x12
40x12
40x12

DB Shrugs SS Barbell Curls
80x10 SS 65x10
80x10 SS 65x10
80x10 SS 65x10

Grippers
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand
250 lb bone crushers x 20 each hand

Summary
Pretty good workout! Got a good pump. Took Aftermax postworkout. Also measured the body parts :P...I'll post em up later.


Awesome Stuff

WXdTuSMgrOk

[fitlover]

Good workout, Alex! It reminded me I need to work on my chins, heh.

[moose45]

Previous Measurements 12-17-09
(all flexed except waist) Measurements in inches.
Bicep-15.5
Forearm-12
Hamstring-24
Quad-20.5
Waist-34
Chest-43.5

Current 2-18-10
Bicep-16
Forearm-13.5
Hamstring-27
Quad-23
Waist-34.5
Chest-43.5
Shoulders-48.5


I don't know why my chest is the same, I'm guessing I measured differently or something. The other measurements should all be accurate. I made pretty good leg progress it seems. I am pretty happy with this for 2 months. :D

[moose45]

Good workout, Alex! It reminded me I need to work on my chins, heh.

I felt so heavy today! Haha, normally I can do at least the first 3 sets fairly easy, but it was tough today!

[TheHitStick]

Haha Undead, I have that song. Reminds me of the haters when I listen to it.

[moose45]

Week 13


Friday-ME Lower

Box Squat 17.5"
135x10
225x8
315x5
365x3
405x3
425x3 PR!


Walking Lunges (Barbell)
185x6 (each leg) (1 minute rest in between sets)
185x6
185x6

Romanian Deadlifts
275x8 (1 minute rest in between sets) (slow negative w/ explosion on the way up)
275x8
275x8

Ab Circuit
Frog x 25
Hip Thrust x 25
Side Crunch each side x 25
Twist x 25

Summary
Taped myself today! I'll get the vids up in a bit. I am kinda disappointed that the box does look pretty high and I'm not too parallel... Oh well! Great workout, hit PRs. Took Aftermax post workout.


Awesome Stuff

DwFMWbmZ2u0

[federaldb59]

Good workout. The high box does have its benefit. Great walking lunges. Wish I had the room to do em.

[fitlover]

In 4 vids of glutes :D

[moose45]

Vids up! The only ones that uploaded were my 3 working sets of squats. Oh well, I might try to upload the lunges and romanians later.


Good workout. The high box does have its benefit. Great walking lunges. Wish I had the room to do em.
I'm hoping to find a lower box somewhere, otherwise I'm going back to free squat for a while. Thanks man, I actually use the schools hallways...not my fault if the teachers don't like it, we should have a bigger weight room :P


In 4 vids of glutes :D

PM'd nom saying? hahah

[moose45]

405x3
BIXgdIxV180

425x3
DwFMWbmZ2u0

[DriveMyWhey]

Vids up! The only ones that uploaded were my 3 working sets of squats. Oh well, I might try to upload the lunges and romanians later.


post 'em up. i've already uploaded mine.

[moose45]

Yes pussy pad, don't hate/judge. hahaha

[FB4ME]

pussy pad.... tis tis.

other than that, nice Box Squats!

[moose45]

pussy pad.... tis tis.

other than that, nice Box Squats!

Haha, I'm a wimp :'( hahahah
Thanks bro

[TheHitStick]

Sooon get that box lower =P

Haha and I shalt not make a comment on the puzzy pad...oh wait =[

Good weight though lol

[ilikeitcold]

Nice PR breh!

[DriveMyWhey]

strong pussy pad, but i can't squat that so meh.

[zkrugs67OG]

nice weight but you need to get lower

[moose45]

nice weight but you need to get lower

Its a high box squat mannnn! I get low on my free squats, my numbers for that are around 365x3 etc.

[GoldsMD]

Quick question. Are you using a spot during the 3 rep max's? I'm starting the WS4SB myself, just wondering?

[moose45]

Quick question. Are you using a spot during the 3 rep max's? I'm starting the WS4SB myself, just wondering?

A spotter? Yeah I have a spotter when I lift...haha they help if I can't do it.

[moose45]

Week 14


Monday-ME Upper

Band Flat Bench
Monster Mini Bands [70lbs at bottom 100lbs at top]
95x10
115x8
135x5
155x3
185x3
195x3 PR!

Incline DB Press (Palms In)
50x20
50x16

Barbell Row SS Seated DB power cleans
155 lbs x 8 SS 25 DBs x 8
155 lbs x 8 SS 25 DBs x 8
155 lbs x 8 SS 25 DBs x 8
155 lbs x 8 SS 25 DBs x 8

Barbell Shrugs
205x10
205x10
205x10
205x10

Incline Curls
25x12
25x12
25x12
25x12


Jump Rope
S1XM4N routine.

Summary
Got 195 for 3 reps today on band bench, it was rad. Pretty good workout. Took Aftermax post workout. I wanna start my speed training!


Awesome Stuff



shDNaFhPiJY

[federaldb59]

Good stuff man looks kinda similar to my workout today.

[TheHitStick]

Dang...you bench more than my max WITH bands. I am dissapoint in thyself.

Time to find someway to work even harder ;]

[moose45]

AWWWW **** I got so much school work and stuff to catch up on. I am taking a week off. I am raging like mad and very stressed...plus its been 13 weeks straight of lifting...it shall do me good?

[moose45]

Week 14


Recovery

Foam Rolling
Full Body

Defranco's Agile 8
#1 Foam Roll IT Band
#2 Foam Roll Adductors
#3 Glute/Piriformis Myofacial release w/ static stretch
#4 *Rollovers into V sits
#5 *Fire hydrant circles
#6 *Mountain climbers
#7 *Groiners
#8 Static hip flexor stretch

Contrast Shower
Will be taking one sometime tonight probably around 8.

Static Stretching
Full Body

Sleep
For at least 8 hours.

Summary
This is my attempt to get my body ready for the 5 day a week speed and strength template I'm gonna start when I go back to training on Monday. My body is fatigued beyond belief. Feels good to rest :)


Awesome Stuff

DBwgX8yBqsw

[federaldb59]

Rest up big dawg. Get your head together and own this next cycle.

[moose45]

Rest up big dawg. Get your head together and own this next cycle.
Will do man...its so hard to not lift! haha. I had to make sure I left all my clothes and stuff at home today so I could not make myself lift. I still ended up throwing the med ball around...oh well


ha nice!
yes? hahah thanks

[moose45]

Speed-Strength Program Week 1-2-3

Monday- ME Upper
-Bench Press (3 rep max)

- Incline DB bench press 2 x 20

- (Barbell Row 12 reps SS Incline Rear Delt Flyes 12 reps) x 4

- DB shrugs 4x10

- Barbell Curls 4x12


Tuesday - Speed Training

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog

GBM (Ground Based Mobility)
-Roll Overs into V sits
-fire hydrants
-mountain climbers
-groiners

Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds

Sprints
-10 x 10 yard sprints (1 minute rest)
- 6 x 20 yard sprints (2 minutes rest)
- 4 x 40 yard sprints (4 minutes rest)



Thursday - ME Lower and Conditioning
- Free Squat (3 rep max)

- Pull Through 3 x 10

- Sprinter Sit Ups 3 x 20

- Prowler Sprints (car push) 6 x 30 yard (1 minute rest)
OR
- Sled Drag 5 x 40 yards (1-2 minutes rest)

Friday- Rep Upper
- Flat DB Bench (Palms In) 3 sets for max reps

- Lat Pulldown 10 reps SS DB Power Cleans 10 reps x4

- DB Lateral Raises 4x10

- BB shrugs 10 reps SS Zottmann curls 10 reps x3

- Weighted Abs 4x15



Saturday - Conditioning

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog

GBM (Ground Based Mobility)
-Roll Overs into V sits
-fire hydrants
-mountain climbers
-groiners

Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds

Conditioning
-Pass routes (entire tree) x 2 (30 seconds rest)
-60 yard shuttle x 4 (45 seconds rest)
-20 yard sprint x 6 (30 seconds rest)

OR

Strongman Training.

[TheHitStick]

Looks fun lol

Just watched your squat video again, you can take away the pad if you set the bar lower on your traps. It looks like you're setting them right on top, that's going to screw up your spine and your form.

[moose45]

Looks fun lol

Just watched your squat video again, you can take away the pad if you set the bar lower on your traps. It looks like you're setting them right on top, that's going to screw up your spine and your form.

Thanks man. I'm going to attempt to get rid of the pad this week. Nice tip.

[fitlover]

Great workouts, Alex! How did you do car pushes though?! Lol. Put it in neutral? :p

[moose45]

Great workouts, Alex! How did you do car pushes though?! Lol. Put it in neutral? :p

Haha well this workout starts on Monday! I'm really pumped! :D haha. Anyway, I have a buddy who has an old VW rabbit (kinda small car with a steel frame, diesel lol) and I have had to push it before...because he left his lights on and needed a push start. I have to say it was quite the workout...hahah. But yeah, just in neutral, eventually we will upgrade to a 2 ton truck :P.

[ilikeitcold]

Haha well this workout starts on Monday! I'm really pumped! :D haha. Anyway, I have a buddy who has an old VW rabbit (kinda small car with a steel frame, diesel lol) and I have had to push it before...because he left his lights on and needed a push start. I have to say it was quite the workout...hahah. But yeah, just in neutral, eventually we will upgrade to a 2 ton truck :P.

http://i49.tinypic.com/xaql1.jpg
so this is what we'll be pushing around haha yes that is my car, awesome i know.... but the truck in the back is what we'll be upgrading to soon lol

[FB4ME]

car pushes... what a simple idea! I will definitely have to add these to my new speed/strength program that I will be starting in the next month.

[moose45]

http://i49.tinypic.com/xaql1.jpg
so this is what we'll be pushing around haha yes that is my car, awesome i know.... but the truck in the back is what we'll be upgrading to soon lol

YEAH BUDDYYYY...haha I'm pumped


car pushes... what a simple idea! I will definitely have to add these to my new speed/strength program that I will be starting in the next month.

Yeah man! beats buying a prowler! lol good luck to ya

[fitlover]

Haha. I wish I was that creative. :p There's no place around here to start pushing the car around.

[moose45]

Haha. I wish I was that creative. :p There's no place around here to start pushing the car around.

You don't have roads!!! Man, I knew canada was weird...but...honestly. Haha. yes bitter...

[moose45]

Week 15


Monday-ME Upper

Flat Bench
135x10
185x8
225x5
245x3
255x3
265x1
255x2

Incline DB Press
60x19
60x13

Barbell Row SS Seated DB power cleans
155 lbs x 12 SS 20 DBs x 12
155 lbs x 12 SS 20 DBs x 12
155 lbs x 12 SS 20 DBs x 12
155 lbs x 12 SS 20 DBs x 12

DB Shrugs
60x10
60x10
60x10
60x10

Barbell Curls
65x12
65x12
65x12
65x12

Summary
Rough day back from the Deload. Took Jack3d pre and Aftermax post. Otherwise it was a good workout... I got a letter from D1 school, HARVARD! Haha. I am pretty happy right now, knowing that at least my name got around somewhat.


Awesome Stuff



labytsb3gfI

[lhshurdl3r]

Nice job on getting a letter from Harvard! Speaks well of your academics. Is that the only letter you've received thus far?

Lol even on your "rough workout day" your bench 3rep is still 60lbs higher than mine ha.

[moose45]

Nice job on getting a letter from Harvard! Speaks well of your academics. Is that the only letter you've received thus far?

Lol even on your "rough workout day" your bench 3rep is still 60lbs higher than mine ha.

Thanks. Its the first D1 college that I have gotten a letter from. I have gotten one from a D2 school here in Minnesota (st.cloud st) and a D3 school (CSS).

Well, just remember, I wasn't always liftin what I am now, its from the hard work ;)

[moose45]

Week 15


Tuesday - Sprint

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog


GBM (Ground Based Mobility)
-Roll Overs into V sits x 10
-fire hydrants x 10 each way each leg
-mountain climbers x 5 each leg
-groiners x 10


Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds


Sprints
-10 x 10 yard sprints (1 minute rest)
- 6 x 20 yard sprints (2 minutes rest)
- 4 x 40 yard sprints (4 minutes rest)


Summary
Great workout for the first day of sprints in a while! The temperature outside was perfect. Took aftermax postworkout.



Awesome Stuff

DnGdoEa1tPg

[fitlover]

Ohhhh I did sprints today too! :D Awesome work!

[moose45]

Ohhhh I did sprints today too! :D Awesome work!

Thanks! I love sprints! They are prettty great!!! :D

[moose45]

Week 15


Thursday - ME Lower and Conditioning

Box Squats 13"
45x10
135x10
225x8
315x5
335x3
345x3

LOW BOX! :D I also made the decision to now NOT use the pussy pad! :D


Natural Glute Ham Raises
BW x 10
BW x 10
BW x 10


Sprinter Situps
BWx20


Car PUSH!
30 yds
30 yds
30 yds
30 yds
30 yds
30 yds


THROW UP!!!
I DID IT! YEAH! Haha, just water tho, so its all good.

Summary
This was madness!!! Great workout. Got a lower box now, so squat numbers are down and I am getting used to the bar on my back. Then there was the car push...man it was great! I loved it, haha. Then I was walking back inside and threw up, and it was still great. Took cranberry juice and aftermax post workout.



Awesome Stuff
MlrXz9AreKM

[ilikeitcold]

LOW BOX! :D I also made the decision to now use the pussy pad! :D


THROW UP!!!
I DID IT! YEAH! Haha, just water tho, so its all good.


Yeah Buddyy you threw up, epic. throw up was epic. haha

dont you mean now NOT to use the pussy pad.... jw brah

[moose45]

Yeah Buddyy you threw up, epic. throw up was epic. haha

dont you mean now NOT to use the pussy pad.... jw brah

Haha, you were in your car for my first like 3 throw ups then you get out...."you ok buddyyy?"
Me: UUURUURUARARARAGGGGGruuur.
You: I'm gonna go now.
Me: uuuurrrrrrraaaaaaruuuugggg
*You leave.
Me: uruuurrgg

hahhaha....and yes that is what I meant, I fixed it.

[moose45]

Week 13


Friday-RE Upper

DB Bench
60 x 10
60 x 20
60 x 20
60 x 15

Pull ups SS Seated DB Power Cleans
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10

DB Lateral Raises
10x10
10x10
10x10
10x10

BB Shrugs SS Zottman
135x10 SS 30x10
135x10 SS 30x10
135x10 SS 30x10

Weight Abs
Weird stuff x 15
Weird stuff x 15
Weird stuff x 15

Summary
Workout was fine.


Awesome Stuff

[moose45]

Week 16


Monday-ME Upper

Flat Bench
135x10
185x12
205x5
225x1
245x1
275x1
285x1
300xfail
295xfail
cryx1 :P

Incline DB Press Palms In
50x20
50x16

Barbell Row SS RDF
135 lbs x 12 SS 25 DBs x 12
135 lbs x 12 SS 25 DBs x 12
135 lbs x 12 SS 25 DBs x 12
135 lbs x 12 SS 25 DBs x 12

DB Shrugs
60x10
60x10
60x10
60x10

Barbell Curls
65x12
65x12
65x12
65x12

Summary
Meh, maxes for football today.


Awesome Stuff

[moose45]

Week 16


Tuesday - Sprint

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog


GBM (Ground Based Mobility)
-Roll Overs into V sits x 10
-fire hydrants x 10 each way each leg
-mountain climbers x 5 each leg
-groiners x 10


Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds


Sprints
-10 x 10 yard sprints (1 minute rest)
- 6 x 20 yard sprints (2 minutes rest)
- 4 x 40 yard sprints (4 minutes rest)


Summary
Good stuff...will post times if I have the time.



Awesome Stuff

[moose45]

I don't feel like posting my workout today, I AM JUST THAT PISSED OFF AT EVERTHING! Have a nice day.

[mean710]

Winner never quit, quitter never win.
Cheer up!!!

[fitlover]

I don't feel like posting my workout today, I AM JUST THAT PISSED OFF AT EVERTHING! Have a nice day.

Awh don't be silly. You should log it anyway! :D

[acticle710]

Thanks for posting this. Would be intrested to read more or possibly please contact me by email thank you

[acticle710]

Generally I do not post on forum, but I would like to say that this post really forced me to do so. Really nice post!

[moose45]

Winner never quit, quitter never win.
Cheer up!!!
I still lifted! Haha, I'm in a little better mood now, maybe I'll post er up.


Awh don't be silly. You should log it anyway! :D
I'm sorry, its just my time of the month ;)


Thanks for posting this. Would be intrested to read more or possibly please contact me by email thank you


Generally I do not post on forum, but I would like to say that this post really forced me to do so. Really nice post!

wut

[moose45]

Week 16


Thursday - ME Lower and Conditioning

Squats
135x10
225x8
315x5
335x3
345x3
355x3



Light Romanians
135x10
135x10
135x10


Summary
Was so lame! Haha, oh well.



Awesome Stuff

[fitlover]

No worries, we all have our days!

[moose45]

Week 16


Friday-RE Upper

DB Bench
60 x 20
60 x 20
60 x 22


Pull ups SS Seated DB Power Cleans
BW x 10 SS 30 x 10
BW x 10 SS 30 x 10
BW x 10 SS 30 x 10
BW x 10 SS 30 x 10


DB Lateral Raises
10x10
10x10
10x10
10x10

BB Shrugs SS Zottman
205x10 SS 30x10
205x10 SS 30x10
205x10 SS 30x10


Weighted Abs
None :D

Summary
Pretty great workout! Took Whey post workout. Had flawless eating today, followed a template from the book "Power Eating." Great book, I reccommend it to anyone who does not have that much knowledge on nutrition.


Awesome Stuff

jEfCrzvQUUQ

[moose45]

Week 16


Saturday - STRONGMAN

Bag Carry Illinois Drill
4 sets of 75lbs bag carry Illinois Drill Style


Tire Flip
Not sure about the weight of the tire, guessing 200lbs maybe.
3 sets of as many flips you can get in 30 seconds.


Bag Press SS Bag Front Squat
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10
75lbs x 10 SS 75lbs x 10

Sled Pulls
30 yards forward
30 yards backward
30 yards forward
30 yards backward

Sledge Hammer Tire Hit
4 sets of 10 (5 each arm)

Car Push
4 sets of 30 yards

Summary
Great workout! It might have been the best! I love strongman training, I am planning on doing this every Satuday. It was so great. Also, I found out I need about 180g of carbs post workout, so I had a 150g carbs smoothie with 48g protein as my post workout shake. I am really working on my diet and feeling great already. Today I love life! :D hahah


Awesome Stuff

cL8lVFsCB6s

[fitlover]

Your training sounds soooo fun! Where do you get the tires!?!?

[moose45]

Your training sounds soooo fun! Where do you get the tires!?!?

It was a blast! :D Come on fitty, you know I be working on a farm! ;) ...and I live on one. I took one of the tractor tires laying round my yard!

[federaldb59]

Is your copy of Power Eating digital. If it is we can trade some books I got a couple good ones.

[moose45]

Is your copy of Power Eating digital. If it is we can trade some books I got a couple good ones.

Nah man sorry, I ordered a couple books from elitefts. I can't read digital books very well D:

[CM003]

These are some beastly workouts. Subbed

[moose45]

Week 17


Monday-ME Upper

Flat Bench
45x10
135x10
185x8
225x5
245x3
255x3
265x1


Incline DB Press Palms In
60x17

Shoulder Prehab/Rehab
Lateral Raise x 10
Shoulder Exercise Thing x 10
Shoulder Exercise Thing x 10
Shoulder Exercise Thing x 10
Shoulder Exercise Thing x 10
Pushups x 15

Summary
Shoulder was giving me tons of problems today, so I did some rehab exercises I got from a guy when I went in for the injury. I hope it heals quick... :/


Awesome Stuff



bRd6En458Zw

[moose45]

Week 17


Tuesday - Sprint

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog


GBM (Ground Based Mobility)
-Roll Overs into V sits x 10
-fire hydrants x 10 each way each leg
-mountain climbers x 5 each leg
-groiners x 10


Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds


Sprints
-10 x 10 yard sprints (1 minute rest)
- 6 x 20 yard sprints (2 minutes rest)
- 4 x 40 yard sprints (4 minutes rest)


Summary
Got to use the track! I felt much faster and it was easier on my knees. I'm so happy the snow is gone. This was a good workout. Took naked and chicken post workout haha :P



Awesome Stuff

U__QulYyo0E

[fitlover]

Wish I had a track near me! And nice song :D Mastodon is awesome.

[spartan09]

Congrats on your progress so far young Moose :D

Have you taken any body measurements lately?

[moose45]

Wish I had a track near me! And nice song :D Mastodon is awesome.
It is nice! :D Lol gotta love em! I used to listen to em a lot more, then didn't for a while, but I'm back in the Mastodon mood ;)


Congrats on your progress so far young Moose :D

Have you taken any body measurements lately?

Thanks!
I have not, and I haven't gained much weight lately either :( . I am amping up my diet a lot though, so I expect to see more weight gain!

[nickloporchio]

Hey man, been following your log.

I'm a senior, who kinda got a late start on lifting ( junior year )
I'm playing D3 next year, and your log made me switch this week from 5/3/1 to WS4SB2. I love the strongman ****, I just bought some farmers walks =]

good luck!

[moose45]

Just an update. I had track today so I decided to get a 40 timed. I ran a 4.9 so I was pretty happy with that. I shave off .3 seconds off since football, I just need to work on my technique now.

[moose45]

Hey man, been following your log.

I'm a senior, who kinda got a late start on lifting ( junior year )
I'm playing D3 next year, and your log made me switch this week from 5/3/1 to WS4SB2. I love the strongman ****, I just bought some farmers walks =]

good luck!

Thanks man. You got some good size to ya, what position you playing?
I love WS4SB! I can't recommend it enough...even though I try haha. Good luck to you as well.

[nickloporchio]

I'm around 230 right now, just timed my 40 was mid 4.7's playin D- End.

My log is in the PLing section, but as we speak im moving it to the sports section, will be up in a sec.
what position you playin>?

[moose45]

I'm around 230 right now, just timed my 40 was mid 4.7's playin D- End.

My log is in the PLing section, but as we speak im moving it to the sports section, will be up in a sec.
what position you playin>?

You're quick man!

I played MLB and TE and RB last year. I plan on playing that this coming year as well.

[nickloporchio]

thanks, your pretty strong for your age also!

[Domain710]

I fully agree with everyone. It was an excellent post. Thank you.

[moose45]

Week 17


Thursday - ME Lower and Conditioning

Box Squats 15"
45x10
135x10
225x8
315x5
315x1
315x1


Pull Throughs
xweight x 10
xweight x 10
xweight x 10

No Idea how much weigh it was, but it worked me well.


Weighted Abs
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15









Summary
Chill workout. Didn't have a car to push.



Awesome Stuff

[moose45]

Week 17


Friday-RE Upper

DB Bench
60 x 10
60 x 20
60 x 20
60 x 20

Lat PullDown SS Seated DB Power Cleans
155 x 10 SS 25 x 10
155 x 10 SS 25 x 10
155 x 10 SS 25 x 10
155 x 10 SS 25 x 10

DB Lateral Raises
10 x 10
15 x 10
20 x 10
20 x 10

BB Shrugs SS Zottman
205x10 SS 30x10
205x10 SS 30x10
205x10 SS 30x10

Weighted Abs
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Summary
Workout was fine.


Awesome Stuff

[/QUOTE]

[moose45]

Week 17


Saturday - HIKING

Bass Head Trail - Ely, MN
6 miles in 3.5 hours with the lady!
The trail was pretty epic!, we got lost once and ended up going a mile back and forth and then figuring out we were almost to the end when we turned around...haha. It was a great time though.

Summary
Bad diet, great day! ...haha


Awesome Stuff

[nickloporchio]

nice dude, long walk ;) i cut my strongman a little short for the lady, check my log to see what i did.. haha

[moose45]

nice dude, long walk ;) i cut my strongman a little short for the lady, check my log to see what i did.. haha

Haha, gotta keep dem womenz happy :P. Even tho...last weekend I ditched her for strongman haha

[nickloporchio]

haha, nice.. i found time for both, I made her a huge sign asking her to prom outta rice cripses, got a pic in the log.. we've been together like a year, but gotta keep things interesting ya kno? atleast I ate a bunch of the leftovers g00d4bulking. lol

[nickloporchio]

Oh yeah, almost forgot to ask, have you ever done Power Cleans on WS4SB? where did you put them if so?

[moose45]

Oh yeah, almost forgot to ask, have you ever done Power Cleans on WS4SB? where did you put them if so?

Nope I have not. I am seeing great enough gains on this program with no modifications.

[nickloporchio]

sigh, it almost feels insulting to modify something as great as WS4SB, I really do like it alot more than 5/3/1. It's just cleans are important =/

[moose45]

Week 18


Monday-ME Upper

Flat Towel Bench
Pushupsx10
135 x 10
185 x 8
225 x 5
245 x 3
265 x 3
280 x 2

DB Floor Press
70x20
70x16

One Arm DB Row SS Scarecrow
70 DBs x 12 SS 10 DBs x 12
70 DBs x 12 SS 10 DBs x 12
70 DBs x 12 SS 10 DBs x 12
70 DBs x 12 SS 10 DBs x 12

DB Shrugs
90x10
90x10
90x10
90x10

Hammer Curls
25x12 (both arms at once)
25x12
25x12
25x12

Summary
Was so pumped for this workout! I loved it, hit some great numbers. The reason I'm doing towel bench is too keep my shoulders healthy, as they have been taking a beating. My trig class is also finally over so I will have more time to do all sorts of stuff. My life is great. This Saturday I have a track meet, I am throwing Shot Put and running the 55m. It's an indoor meet so it'll be a little weird. I also received another D1 football letter!!! It was form NDSU, they have my major and its pretty close to where I live. They asked that I come to their summer camp to be evaluated and such. I am pumped! Took 2 scoops whey, 1 scoop WMS, 5g creatine, 10g glutamine post workout.


Awesome Stuff



EGxhJuwaStk

[pigskinmuscle66]

that's good ****.. I wanted to play DI ball but I got hurt my senior year and fell off the radar... all for the better, though. Good luck man.. the recruiting process is long and can be confusing.

[moose45]

that's good ****.. I wanted to play DI ball but I got hurt my senior year and fell off the radar... all for the better, though. Good luck man.. the recruiting process is long and can be confusing.

Dang, thats rough man sorry to hear that. I'm willing to go through anything! I didn't work this hard to give up now or be impatient. Dreams come true through hard work and detemination.

[federaldb59]

Congrats on the letter. NDSU is in the same confrence as Youngstown State where Im planning on going. We could be future opponents, thatd be pretty cool.

[moose45]

Congrats on the letter. NDSU is in the same confrence as Youngstown State where Im planning on going. We could be future opponents, thatd be pretty cool.

Haha, yeah I looked at their schedule and I saw that, I knew it sounded familiar. Lets do it buddy! ;)

[pigskinmuscle66]

are you trying to play linebacker in college? I-AA boys are BIG... be prepared to bring your **** to camp wherever you go.

[moose45]

are you trying to play linebacker in college? I-AA boys are BIG... be prepared to bring your **** to camp wherever you go.

Yes I am!

I looked at NDSU's roster for LBs:
6'2" 230
6'2" 225
5'11" 220
6'0" 197
6'1" 199


I can handle that. :D

[moose45]

Week 18


Tuesday - Sprint

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog


GBM (Ground Based Mobility)
-Roll Overs into V sits x 10
-fire hydrants x 10 each way each leg
-mountain climbers x 5 each leg
-groiners x 10


Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds


Sprints
-10 x 10 yard sprints (1 minute rest)
- 6 x 20 yard sprints (2 minutes rest)
- 1 x 40 yard sprints (4 minutes rest)


Summary
Had some lower back and glute pain today so I cut the running short. Not sure why I am hurting.



Awesome Stuff

[moose45]

Week 18


Thursday - ME Lower and Conditioning

Free Squat
135x10
135x10
225x8
315x5
365x1
365x1
365x1


Pull Throughs
180 x 10
180 x 10
180 x 10


Sprinter SitUps
x20
x20
x20


400m Dash
1 full go
1 full/half


Discus Throw
Hit around 138 consistently, hit 144 a couple times. It was pretty good, worked hard on technique.

Summary
Great workout!!! Squat felt great and I was hitting depth! Probably could have maxed at around 415.



Awesome Stuff
9DgK_qiSut8

[fitlover]

Nice workout from you today, Alex! Great pull-throughs!

[moose45]

Week 18


Friday-RE Upper

DB Floor Bench
50x10
70x20
70x20
70x19

Pull Up SS RDF
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10

DB Military Press
30x10
30x10
30x10
30x10

Trap Bar Shrug SS Incline Curls
185x10 SS 25x10
185x10 SS 25x10
185x10 SS 25x10

Ab Circuit
9 exercises, 45 seconds each.

Summary
Great workout, track meet tomorrow.


Awesome Stuff

[spartan09]

Was so pumped for this workout! I loved it, hit some great numbers. The reason I'm doing towel bench is too keep my shoulders healthy, as they have been taking a beating. My trig class is also finally over so I will have more time to do all sorts of stuff. My life is great. This Saturday I have a track meet, I am throwing Shot Put and running the 55m. It's an indoor meet so it'll be a little weird. I also received another D1 football letter!!! It was form NDSU, they have my major and its pretty close to where I live. They asked that I come to their summer camp to be evaluated and such. I am pumped! Took 2 scoops whey, 1 scoop WMS, 5g creatine, 10g glutamine post workout.


Awesome Stuff

\

Congrats on the letter Moose! Hard work pays off so keep it up in the gym and on the field :D

[moose45]

Had a track meet today! I got first in shotput with a measly throw of 40'10". I need to work on my technique sometime soon. I just did straight power throw today as I didn't have any experience with the glide yet.

[moose45]

Congrats on the letter Moose! Hard work pays off so keep it up in the gym and on the field :D

Thanks! I will definately keep hitting it hard. :)

[moose45]

Week 19


Monday-ME Upper

Flat Towel Bench
Pushupsx10
135 x 10
185 x 8
225 x 5
245 x 3
265 x 3
280 x 2 (same as last week, felt...weak.)

DB Floor Press
70x20
70x20

One Arm DB Row SS Scarecrow
80 DBs x 12 SS 15 DBs x 12
80 DBs x 12 SS 15 DBs x 12
80 DBs x 12 SS 15 DBs x 12
80 DBs x 12 SS 15 DBs x 12

Trap Bar Shrugs
205x12
205x12
205x12
205x12

Hammer Curls
20x12 (both arms at once)
20x12
20x12
20x12

Summary
Ran outta time, so I super setted the trap bar shrugs with the hammer curls. Good workout though, I seem fatigued from Saturday; even though I did little. Took my shake post workout.


Awesome Stuff



a5TFQoh7cBE

[federaldb59]

Wats towel bench? basicaly the same as board bench except with a towel.

[moose45]

Wats towel bench? basicaly the same as board bench except with a towel.

Precisely, my shoulders got pretty tore up, so this is helping not to hurt them.

[moose45]

Week 19


Tuesday - Sprint

Warm Up
-15 Jumping Jacks
-20 yd Jog
-20 yd Backpedal
-20 yd Frankenstein
-20 yd Karaoka
-15 BW Squats
-20 yd Jog


GBM (Ground Based Mobility)
-Roll Overs into V sits x 10
-fire hydrants x 10 each way each leg
-mountain climbers x 5 each leg
-groiners x 10


Frequency Drills
-Pogo Jumps 2 sets of 10 seconds
-Wide outs 2 sets of 10 seconds


Sprints
-10 x 10 yard sprints (1 minute rest)
- 6 x 20 yard sprints (2 minutes rest)
- 4 x 40 yard sprints (4 minutes rest)


Summary
Felt fast and great today. Good sprints were good. :)



Awesome Stuff

qe5B8W8ZyR4

[spartan09]

Wish I had a trap bar at my gym!

[moose45]

Wish I had a trap bar at my gym!

Haha, all the gyms I use have one. The college one, my highschool one (that I bought for them) and my home one...that I bought. They used to be the only thing I'd use for deadlifts.

[spartan09]

Haha, all the gyms I use have one. The college one, my highschool one (that I bought for them) and my home one...that I bought. They used to be the only thing I'd use for deadlifts.

Wow you're lucky :o my college one didn't have 'em and I really am surprised that my Powerhouse doesn't have one. I bet deadlifts are way better with them....do you prefer the trap bar for DL's or the barbell?

[moose45]

Week 19


Thursday - ME Lower and Conditioning

Free ATG Squat
135x10
135x10
135x10
135x20


Romanians
135x10










Summary
Family came up so I didn't have time to do much. Did really low squats to free up my hips, I have been having problems with the right one.



Awesome Stuff

[moose45]

Week 19


Friday-RE Upper

DB Floor Bench
50x10
60x20
60x20
60x30

Pull Up SS RDF
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10
BW x 10 SS 25 x 10

DB Military Press
40x10
40x10
40x10
40x10

Trap Bar Shrug SS Incline Curls
205x10 SS 25x10
205x10 SS 25x10
205x10 SS 25x10

Weighted Abs
45lbsx15
45lbsx15
Leg raises x 15 x2

Summary
Good workout, brought my cousin with and taught him some basics.


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