"It's Science" Moose45's Journey to Strength and Striations

[moose45]

Nice log and lovely training programme.

Thanks.

you got a log big man?

[-Lucifer]

you got a log big man?

I had two, but I deleted them.

Squat
45x10 PR!!!
95x12 PR!!!
135x12 PR!!!
185x12 PR!!!
225x12 PR!!!!!!!!!!!!!!!

Congrats on the PR's. How are you liking the high rep ranges so far?

[moose45]

I had two, but I deleted them.



Congrats on the PR's. How are you liking the high rep ranges so far?

Only using higher rep ranges to get my quad muscle and the surround tendons and ligaments back through anatomical adaptation. I don't normally enjoy them much, but squatting is my favorite exercise and I'm happy to be back at it. Normally I will work 3s and 5s with squat.

[moose45]

Week 4

Thursday - Upper

Wide Grip Bench
225x5 x6



Cable Fly
70x15
80x15
80x15


BB Military Press
95x15
95x12
95x12


Pull Ups
25x5 x5


Arms Superset
Bunch of stuff, great pump.



Summary
Great workout again today. Wide grip bench was interesting. Using it to help me on the low end of my bench. Going for 315 for 3 on Monday, and I'm going to get it!!!

Awesome Stuff

[Raigs]

Nice Session!

315 on monday get it!

[moose45]

Week 4

Friday - Lower

Deadlift
225x5
315x5
315x5
365x5
365x5



Bulgarian Split Squat
40x10 x3


Quad Extension SS Hamstring Curl
135x10 x5


DB Shrugs
70x20 x3


Core
Suitcase Side Bends 70x20 each x3
Standing Ab Wheel 2x5
Hurricanes 45x10 each side
L sit leg raises 1x10 each side



Summary
Deadlifts were alright. Need to work on low back strength. Gonna be adding in and extra workout on Wednesday to address core weakness and hit medial delts more. Other than that I am pretty happy with the workout today!

Awesome Stuff

[moose45]

Nice Session!

315 on monday get it!

Very confident I will crush it. Might get a video of it if I have the chance. Thanks man!

[Akudela]

Very confident I will crush it. Might get a video of it if I have the chance. Thanks man!

Awesome. Keep that confidence, and it should feel like brotha man!

[moose45]

Week 5

Monday-ME Upper

Bench to 3RM
135x3
225x3
275x3
315x3 PR!!!!!



Skull Crushers
85x12 x5


Cable Fly
80x20
80x15
70x22


DB Kroc Row
85x25 each arm


Low Cable Row
135x12 x4

Lateral Raise
20x12 x3


DB Zottman Curls
30x12 x3

DB Hammer Curls
30x12 x2



Summary
Got 315x3!!! It was a grinder but I got it. Next gonna feel out the rest of the week and see how my recovery is. I am very very burnt from the lift today. Gonna eat a ton and sleep a ton this week. Did cable flys, because they are less stressful than DB bench. Pumped about the bench PR still. Crushing rice and chicken right now.

Awesome Stuff

[Akudela]

Got 315x3!!! It was a grinder but I got it.

Did you celebrate like a man?

[moose45]

Did you celebrate like a man?

^will celebrate like this next time! haha. I just got up and yelled

[thenewguy23]

Solid work bro, is that a 3 plate bench now? Your results are really making me want to jump on this program. What's your diet like at the moment?

Edit: seen diet on 1st page

[moose45]

Solid work bro, is that a 3 plate bench now? Your results are really making me want to jump on this program. What's your diet like at the moment?

Edit: seen diet on 1st page

Yup 3 plates brah!!!

Yeah basically just crush red meat all week.

[moose45]

Week 5

Tuesday- Lower

Squat
245x12
245x12



Bulgarian Split Squats
35x10each x3


Single Leg Balance Squat
BWx10 x3

RDL
185x10 x5


Summary
Got two sets of 245 for 12 but my right leg was killing me. It is obvious that it is compensating for my leg leg, and I'm wasn't gonna push it to injury. Glad I stopped where I did. Also forgot my log book today and felt like garbage the whole lift. Couldn't remember what lifts I was even supposed to do! Still have my goal at 245 for 12 for 4 sets! Gonna get it next week. Working on flexibility this week for my hips. Adding a workout tomorrow, medial delts, flexibility, and glute bridges since I forget them today!


Need more likes on my ******** page brahs!

Awesome Stuff

http://www.********.com/AestheticBros?ref=ts&fref=ts

[moose45]

Weigh-In Update: 209.4


A little high, I was also dehydrated today, so I'm probably around 210 or more. Gotta fix my ****!

[moose45]

Week 5

Wednesday - Weak Point Training

Seated DB Lateral Raise
20x15 x2
25x8 x4



Wide Grip Upright Row
75x12 x4


DB RDF
30x12 x4

Facepull
130x12 x4


Machine Military Press
90x15
90x8
50x18
50x12

DB Shrug
50x20 x2
30x20

BB Glute Bridge
315x10 x2

Back Hyperextension 45 degree
10 plate arms extended x10 x3


Core
Standing Ab Wheel x6
Kneeling Ab Wheel 1x30 1x25
Suitcase Bends 45 x20each x4
Plank/Pillar 2 minutes


Summary
Really really need to work on low back. Similar to how I do neck 4x a week, I will begin doing low back. I think working my low back more often will have my deadlift and squat jump greatly. Still trying to get my shoulders to round out. It's gonna be a long road, but I will get it done!

Awesome Stuff

[moose45]

Week 5

Thursday - Upper

Wide Grip Bench
245x5 x5
245x8



Cable Fly
80x15
80x17
80x15


BB Military Press
85x15 x3


Pull Ups
BW x 15 x3


Arms Superset
Bunch of stuff again. Felt great.



Summary
Great workout again today. Did some posing after with my shirt off. I am still very lean for being 210 now and I'm pumped about it. Excited to keep this bulk going. 255 for 6 sets of 5 next week on wide grip bench. 320 for 3 on bench on Monday!!! Come at me bro! Been working in low back in my warms ups daily now. I think it will help me hit higher totals then ever before. My low back is so very weak. Also stretching my hips every post workout now. Excited bros!!!!

Awesome Stuff

[moose45]

Week 5

Friday - Lower

Deadlift
225x5
375x5



Back Hyper
10lbs x10 x8

Barbell Row
135x12 x3

Quad Extension SS Hamstring Curl
135x10 x5


DB Shrugs
65x30 x4


Core
V Up 25x20 x3
Standing Ab Wheel Hold
Back Hyper 10x10 x3



Summary
Lower back is sooo weak. Not sure what to do, I have a lot of time of training low back before I will be able to do anything. Quad is very sore. Gonna lay off heavy legs and hit higher rep stuff and regain flexibility.

Awesome Stuff

[Raigs]

I laugh at you saying your lower back is weak and pulling 375x5 SMH

[moose45]

I laugh at you saying your lower back is weak and pulling 375x5 SMH

I mainly say it because I can't keep my back straight. Lost it on the 5th rep...its just so weak... haha

[moose45]

Week 6

Monday-ME Upper

Bench to 3RM
135x3
225x3
275x3
320x1 MISSED IT!!!


Skull Crushers
95x10 x5


DB Incline
80x10 x2


Push Ups
35 reps


Plate Front Raise
45x15 x3

DB Rear Delt Fly
30x12 x2
35x12


Low Cable Row
150x12 x3

Lat Pulldown
130x10



Summary
Well that sucked! Missed my lift. Hitting a deload and upping the calories. Gonna program a new workout. Probably leave bench completely out of it as far as max effort stuff goes. Not good guys, not good...

Awesome Stuff

[Raigs]

Sucks about 320 still strong attempting that weight. How far off we're you from getting it!

[moose45]

2nd rep was halfway up.
I lost my tightness even on the first rep and it went downhill from there.
Carbing up tonight and eating big all week. Lowering volume for next program phase.

[moose45]

Week 6

Tuesday- Lower

Squat
245x12 x4 PR!!!



Single Leg Balance Squat
BWx10 each x3


RDL
225x10 x5


Summary
Got 4 sets of 245 for 12 finally!!!! Hip is still very tight. Addressing flexibility daily post workout and have been foam rolling. Lower back seems to be coming along, but it will still take some time. Program for next 3 weeks will be up soon. Training will become more specific now that I am back in the groove of things and feel enough anatomical adaptation has occurred. Thinking of deloading Monday and Tuesday next week then hitting a max on bench, we will see though. I have to decide soon though.

Awesome Stuff

[Raigs]

Thats a great session Did what you needed and smashed it no problem

[Nexxus]

Very strong and big for your age.

Also great taste in music so I'll sub to listen to some epic tunes!

[Akudela]

Awesome work on the PR. Keep smashing the weight.

[moose45]

Crushed some weights today. Kinda deloading, kinda not.

[moose45]

Week 7

Tuesday- Lower

Squat
275x10 x3



Good Morning
135x10 x5


Calve Raise
135x20 x2 (slow tempo)


Summary
275 for 10 actually felt good on the 2nd set. Hips still tight, gonna stretch em daily again and continue working the lower back. I think I'll be gettin up there in no time!

Check out the garage pic. Today I squatted in -5. Feels good man...

Awesome Stuff

[Raigs]

Nice leg day. Im so not jealous of squatting in -5

We were just talking about how cold it is up there yesterday.