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

[moose45]

My Story
I started lifting at age 14 because I wanted to improve for football. I followed a workout designed by the school's football coach. I made gains here and there as a newbie lifting, but I wanted more. I bought my first training book (Bigger Faster Stronger) and read through it in a day. I wrote out my plan in Microsoft Word and was ready to dominate my competition. By age 15 I was benching 245, squatting 325, and power cleaning 240 (many of these done with questionable form). I eventually hit a plateau and switched my workout to a WS4SB 3 template. This can be found in the sports training section here: http://forum.bodybuilding.com/showth...hp?t=120927921

Each and every season of football has left me with various injuries. I've had it all, from torn rotator cuffs, torn rhomboids, strained hip flexors, sports hernias, 2 separated shoulders and now a quadriceps tear. I attribute nearly all of these to over training, under recovery, and playing under conditions of fatigue. Another possibility is that I did not allow for enough anatomical adaptation and my body was not ready to handle the forces produced from stronger and more dynamic muscles.

The reason I talk about these injuries is that my lifting progress has been halted at one time or another by injuries. I have not plateaued since I changed to WS4SB 3 and later created a program specifically for me and my goals.

I earned my AA degree while in high school and earned an academic and athletic scholarship to play football at a D2 school. I am now 20 years old and will graduate with my BS degree in exercise science this Spring. After, I will be attending graduate school for my Master's in Exercise Physiology and I am still undecided if I will be playing football there (I still have 3 years of eligibility left). That being said, I put a huge emphasis on education and science in particular. The majority of everything I do, from training to eating to supplementing, is based off science and peer reviewed scholarly articles. I have read thousands of articles and many books on the topic of strength and conditioning, sports training, diet, and the likes. I worked as a strength and conditioning intern under an Olympic Strength Coach this summer where I trained hundreds of athletes from youth to pro, from age 10 to age 60, boys or girls. I have dealt with team, group, and individual training. I have designed programs for athletes, body builders, sedentary individuals, obese individuals, and individuals with sever injuries limiting their ability to perform many exercises. The question is not whether the program works or not. The question is: Is the program optimal? There are people who will grow and get strong off of any workout. It is my job to take these gains to the next level with a specific program with specific goals in mind.

I have created programs for bb.com members and others in the past for free, but I am nearing the point in my life where I will begin to charge for these services. Feel free to contact me with questions, but don't expect me to write up an entire program.

I am currently natural (no hormone promoting supplements or drugs) but gearing up is in the cards. I am open and honest about what I take and I pride myself on that. Like I said, I have only hit walls created by injuries (from football) so I am very excited to see how far I can get knowing I have at least 9 months of no football.


Why You Should Follow My Log
Unique and Efficient Training Style
Training and Diet supported by Science and Research
Facts about Supplements
Currently Pursuing CSCS Certification and BS Degree
Humor
Electro House Tunes

My Current Stats
Weight: 203
Squat: 0 (quad tear)
Bench: 255x6

My Current Goals
Squat: 500
Weight: 220
Increase LBM and Strength Monthly

[moose45]

November 11th Midnight Measurements

Neck - 16.25"
Chest - 41"
Waist - 34.5"
Shoulders - 46"
Abdominal - 35"
Bicep- R- 16.5" L-15.5"
Forearms- Both 13"
Quads- R-22" L-21"
Hamstring- R-25" L-24"
Calves- Both 16"

As you can see I have a tremendous difference in my right and left arms. I have suffered two contusions separated by two years to my left bicep that resulted in extreme atrophy. The quad tear explains the difference in leg size.

Pics From Summer







These are a bit old (weight 199) and the football season and awful strength program have taken a toll on me. So imagine 5-6 more pounds of fat and less muscle. I will be back to here in the future...but bigger!

[moose45]

Current Training Program

Monday - Upper
Bench 5RM
JM Press 5x10
Incline DB Press 3x8-12
Barbell Row (1 count) 4x8
Chin Ups 3xAMAP
3 way DB Shoulders 3x10
BB Curl 4x12
DB Incline Curl 3x12

Tuesday - Legs
DB Bulgarian Split Squat 4x10 each leg
DB 1 leg RDL 3x10 each leg
DB Walking Lunge 3x10 each leg
SB Leg Curl 2x20
Shrugs 3x20

Thursday – Dynamic Bench
Bench 8x3 various grips
DB Flat Bench 2x20
Push Ups 1xfailure
Chin Ups 1 set failure then 50% for set 2 30 seconds after
DB 1 arm Shoulder Press 3x8 each
Lying RDB 3x12

Friday – Back
Snatch Grip Rack Pulls 4x3
Barbell Row (reg) 3x4
Pull Ups 3x8
Straight Arm Pulldown 1x15
Barbell Curl 4x8
SS
Skull Crusher 4x10
Spider Curl 4x12
SS
Rope Extensions 4x12


This program is specifically made because of my quad injury and emphasis on bench. It will also work well to increase GPP (general physical preparation) with the high volume and work load. Normally I use an Upper Lower Split and also make use of some Olympic lifts. I hope to get back to that before the end of the year. I have legs programmed for tomorrow (Tuesday) but I may end up doing rehab and crush some low back and core lifts. We will see. Core (abdominal, low back, etc) workouts are done either before or after workouts or on off days.



Current Supplement Program
Daily Pills
5g fish oil
1 tab (315mg) green tea
1 tab (120mg) gingko biloba
1 tab (1000mg) lysine
1 tab (1000mg) taurine
1 tab (1000mg) i.u. vitamin E
2 tab (4000iu) Vitamin D EOD


Daily Shake
4g beta alanine (total) (2 g workout day) (4g off day)
1 Tbsp. flax oil
2 scoop nitro core
5g creatine (off day)


Pre Workout (20 minutes before)
200mg caffeine
3g BCAA
2g glutamine
2g beta alanine


Intra Workout
3g BCAA (or xtend)
2g glutamine (or xtend)

Immediately Post Workout
Torrent (protein and carb)


Yeah lots of supplements currently. I'm trying out torrent and all these others to see what is going to have an effect on my body composition. YOLO right?


Current Diet
Bulking on 3400 calories currently. 45/25/30 : c/p/f (not too strict on this)
Higher cals/carbs on workout days, lower cals/carbs on off days.
1-2 shakes a day (daily shake and post workout shake)
Foods I eat are mainly lean ground beef, steak, eggs, chicken breast, whole wheat pastas, burritos with black beans and brown rice, cliff/granola bars, almonds, Brazil nuts, baby spinach, carrots, pomegranate, berries.
Currently using chocolate milk to get a lot of these calories (1/2 gallon a day)

[moose45]

Week 1

Monday-ME Upper

Bench to 5RM
135x10
185x5
205x5
235x5
255x6


JM Press
85x10
85x10
95x10 x3


DB Incline Bench
75x8
75x8
75x7


BB Row with 1 second hold at top
135x10 x4


Chin Ups
x13
x12
x6

3 Way DB Shoulders (seated rear, front, side)
25x8 x3


Barbell Curls (2 fingers on smooth, elbows pinned)
65x12 x4

DB Incline Curls
25x12
25x10
25x8


Ab Wheel (from knees)
2x20

Summary
Great first workout! Enjoyed this workout a lot and feel that I programmed it very well. I will not be making any changes to it. Chin ups done in a fatigued state for the first time, felt pretty good. The one second hold on the barbell row makes so much difference in how I feel it in the lats. Warmed up with 10-15 minutes of neck work. Total workout time was about an hour and a half.

Awesome Stuff

[Akudela]

Count me in on this. I respect the basshunter. You're 19. You;ve got a bright future. I wish I started that early.

[moose45]

Just crushed this bread, lasagna and pan fried steak. Washed it down with some skim milk.




Totals for the day were:
Cals: 3891
Carbs:381g
Protein: 271g
Fat: 146

[moose45]

Week 1

Tuesday- Lower

DB Bulgarian Split Squat
Right Leg- 25x10 x4
Left Leg- BWx10, 25x5, 25x5, 25x5, BWx10


DB 1 leg RDL
Right Leg- 45x10 x3
Left Leg- 15x10, 20x10, 20x10


DB Walking Lunge
30x10each x3


Swiss Ball Leg Curl
2x20


Shrugs
185x20 (1 second hold)

Core
Ab Wheel 3x15
Hurricanes 2x15each
Plank 2 minutes to Pillar 1 minute


Summary
Went light on this workout for my recovering quad. Thankfully I think it will be able to start handling decent loads in 3-4 weeks. It is very painful when doing unilateral work for either leg, but when using my left leg, it is very weak (as expected). Started the workout with neck work again (plate and bridges). Lots of upper body work in this workout from all of the DB holding, great for eliciting size gains (think farmer forearms). Hope to get my quad up to speed and start squatting in 6-8 weeks! Got that goal of 500 I need to get after!!!

Awesome Stuff

[SMC90]

in! good luck with the quad recovery. i couldn't squat for a moth an a half because of a knee injury from hockey. i was really lucky there was no serious permanent damage. i know how hard it is to start from scratch on legs. workouts are looking solid. DB 3 ways with 25s is impressive those are hard as f*uk

[moose45]

Week 1

Thursday - Dynamic Effort Bench

Band Bench (w/ Monster Mini's aprox. 100lbs at top)
145x3 x8 (1 minute rests)


DB Floor Press
75x20
75x15


Push Ups
BWx16


Chin Ups (50% method)
BWx20
30 second rest
BWx10


DB 1 Arm Press
45x8 each
55x8 each
55x8 each

Lying RDB
10x10 x3


DB Shrugs
75x20 x2

Summary
Great dynamic work today. Bar speed got a little slow at the end, otherwise I was happy with the first 6 sets. Floor press I was feeling strong. Did neck pre workout and post workout today, weighted flexion, and bridges. Legs are super sore still from Tuesday. Creatine mono is giving me a big time bloat as always. I am feeling strong and am excited to see my progress each week! Yeah buddy!!!!

Awesome Stuff

[moose45]

Week 1

Friday - Back and Bi

Snatch Grip Rack Pull (below knee(
315x3 x4


BB Row
225x4 x3


Pull Up (weighted)
25lbs x8 x3


Straight Arm Pull Down
x15

BB Curl SS Skull Crusher
95x10 SS 95x10 x3

Zottman Curls SS Rope Triceps Extension
30x12 SS stackx12




Summary
Decent workout. Will probably change it up, I never feel a pump in my back.

Awesome Stuff

[Akudela]

Awesome work in here brotha man. Keep it up.

[moose45]

Week 2

Monday-ME Upper

Bench to 5RM
135x10
185x5
225x5
245x5
270x6 PR!



JM Press
105x8
95x10 x4


DB Incline Bench
85x8
85x8
85x5


BB Row with 1 second hold at top
145x10 x4


Chin Ups
x15
x12
x10

3 Way DB Shoulders (seated rear, front, side)
25x8 x3


Barbell Curls (2 fingers on smooth, elbows pinned)
65x12 x4

DB Incline Curls
20x10
20x10
20x10

Summary
Crushed this workout, huge PR in the bench. Can't wait to see what I get next week. Pump for all muscles was amazing. Went up in weight for all lifts. Will use same weight next week but increase the reps. I expect to be crushing PRs for a long while here. Just pumped from this lift so much!!! Got 5 compliments in the gym and a few on the walk back. Almost forgot how excited I get from lifting and making progress every week.

Awesome Stuff

[moose45]

Week 2

Tuesday- Lower

DB Bulgarian Split Squat
25x10 x4



DB 1 leg RDL
45x10 x4



DB Walking Lunge
45x10each x3


Swiss Ball Leg Curl
2x20

Shrugs
185x20 (1 second hold)

Core
Ab Wheel 3x25



Summary
Was able to use the same weight for both legs so gonna progress from here! Weighed in at 205. Up 2 lbs!! Lovin it.

Awesome Stuff

[thenewguy23]

In! I read your old WS4SB log when I used to lurk this site was good and this should be too!

Good luck with your goals bro, also are you still playing football?

I also need an offseason program as rugby is almost done and was wondering whether I should go with linear progression or a westside style template. Not really sure how I could put together my own routine

[moose45]

Week 3

Monday-ME Upper

Bench to 5RM
135x10
185x5
225x5
245x5
280x5 PR!!!



JM Press
105x10 x5


DB Incline Bench
85x10
85x10
85x8


BB Row with 1 second hold at top
155x10 x4


Chin Ups
x20
x12
x10

3 Way DB Shoulders (seated rear, front, side)
25x8 x3


DB Hammer Curls
40x10 x3


Summary
Another PR on bench, it was a fatter bar I was using today so was unsure if I'd get it. It felt pretty light though and could have gotten six probably. Gonna switch to 3RM for the next three weeks before I cycle to a new lift. All my lifts are still going up, loving it.

Awesome Stuff

[moose45]

In! I read your old WS4SB log when I used to lurk this site was good and this should be too!

Good luck with your goals bro, also are you still playing football?

I also need an offseason program as rugby is almost done and was wondering whether I should go with linear progression or a westside style template. Not really sure how I could put together my own routine

I am done with football for this team for sure. I might play at the next school that I go to grad school for (small D3 school, kinda **** program haha) but its gonna be whatever will finance my schooling. I'm going for my masters in exercise physiology. I still have 3 years of eligibility. I got some playing time this year, but tore my quad so didn't really have a chance to prove myself unfortunately.

I really like westside and linear both. I wrote up a 6 week plan for football and its gonna be 12 weeks once I finish it. I could send you the unfinished program if you'ed like to take a look at it. I'll attach it actually.

[Akudela]

Keep it up.

[thenewguy23]

Thanks bro, nice work with the bench pr also!

[moose45]

Week 2

Tuesday- Lower

DB Bulgarian Split Squat
35x10 x4



DB 1 leg RDL
60x10 x4



DB Walking Lunge
50x10 x3

Swiss Ball Leg Curl
2x20

DB Shrugs
85x20 (1 second hold)

Core
Ab Wheel 2x25



Summary
Going to start crushing legs. I feel ready. Programming squats in for next week!!!! Yeah buddy. Hit neck again today. Love lifting, it feels so good to be back guys...so damn good...

MAKE SURE TO CHECK OUT and LIKE my ******** page! I will love you if you do.
Its just all about lifting, motivation, humor, and sick tunes!

Awesome Stuff

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

[moose45]

WEIGH IN UPDATE: 208
Gaining weight a little too fast, but getting way stronger so I'm ok with it. Gonna try and slow it down to 1 lb per month now.

also wrote down some goals today!

GOALS
Ultimate Goals
-Total Elite
-Weigh 220 at 10% BF

12 month goal
-squat 525
-bench 385
-deadlift 500
weigh 210 at 12% BF

3 month goal
-squat 415
-bench 335x3
-dead 450

Daily goals
-hit 3400 cals
-eat clean
-train dirty

Current Goal
bench 300x3
squat!!!!!!!

[Raigs]

Came to this log for 2 reasons.
1. Had to check out the music in here
2. Your from Minnesota and I love my family out there. Mind if I ask what part?

Damn sucks about the quad tear. I feel the pain on not doing legs :/

[moose45]

Came to this log for 2 reasons.
1. Had to check out the music in here
2. Your from Minnesota and I love my family out there. Mind if I ask what part?

Damn sucks about the quad tear. I feel the pain on not doing legs :/

I'll make sure to post more tunes for you man!

I'm from way up north! An hour northwest from Duluth.

and I'll be back to squatting next week. Time to conquer!

[moose45]

Liftin in the morning, basically did whatever I wanted to.
Hit 225 bench for 3 sets.
12-11-10
Then hit chest cable flys and low row.

[moose45]

Weeks 5-6-7

Monday- Upper
Bench 3RM
Skull Crusher 5x10
Various Degree Incline DB Bench 3x10 & 1x10-10-10 (mechanical advantage drop set)
DB Kroc Row 1xmax
Low Cable Row 4x10 (1 second hold)
L-Lateral Raise 3x10
DB Zottman Curl 3x12
DB Hammer Curl 3x12

Tuesday – Lower
Squat 4x12
Balance Single Leg Squats 4x12
Romanian Deadlift 5x10
Barbell Glute Bridge 3x10
Standing Balance Eyes Closed
Core

Thursday – Upper
Wide Grip Bench 6x5
Cable Fly 3x12-15
Military Press 3x15
Weighted Pull Up 5x5
Rope Tricep Pull Down
SS EZ Bar Preacher Curl
SS Overhead EZ Bar Tricep extension
SS Cable Curl 3x12 FOR ALL


Friday – Lower
Deadlift 5x5
Bulgarian Split Squat 3x10 each
Leg Extension 5x10
SS
Leg Curl 5x10
Shrugs 2x15
Core

[moose45]

Week 4

Monday-ME Upper

Bench to 3RM
135x10
185x3
245x3
300x3 PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



Skull Crushers
85x12
95x10
85x10 x3


Various Angles DB Incline Bench
Click 4 70x10
Click 3 80x10
Click 2 80x10
Mechanical Advantage Drop Set (Click 4,3,2,1) with 60s 10 to 4 to 4 to 4


DB Kroc Row
85x20 each arm


Low Cable Row
135x10 x4

Lateral Raise
20x10 x3


DB Zottman Curls
30x12 x3

DB Hammer Curls
30x12 x3



Summary
Crushed 300 for 3!!!! Could have gotten 4 I am very confident. Feels great to crush my goal!!! New goal is 310x3 for next week and then 315x3 on week 6. Lets go!!!! Mechanical advantage drop set on DB incline was sick. Really loved it, crushing anterior delts and then involving the pecs more and more I lowered the bench, with no rest between each. I suggest you guys try it out sometime. Cut out upright rows. It was just too much stuff for today, so I'm going to revise the workout as well. Felt so great again to crush that!!!!

Awesome Stuff

[moose45]

Week 4

Tuesday- Lower

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



SL Balance Squats
BWx10 each leg x3


RDL
135x10
155x10 x4

BB Glute Bridge
135x10
225x10
315x10

Eyes Close Balance SL
6 x 10 seconds each leg various weights/positioning

Core
Ab Wheel 1x25, 1x27
Suitcase Bends 45x20 each side x2



Summary
SQUATTTTTTTTTTT. FIRST SQUAT IN LIKE 10 WEEKS. Felt so good...felt so right. Did all the reps nice and slow and controlled. Not ready to get explosive yet. Goal next week is 245x12 x4. Crushed the rest of the leg workout, feeling good and happy. Quad pain was fairly minimal and I'm very happy with today. Did neck and walking calves contraction pre-workout and in between sets.
Again it would be sick if you guys like my ******** page. We have great humor and quality science posts on our page almost daily.

Awesome Stuff

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

[Raigs]

Damn those Squats looking good! Great work!


BB GLute bridge nice job

[moose45]

Weigh-In Update: 208


Happy about this. Its been four weeks, and I'm up 5 pounds. Still feeling lean.

[moose45]

Damn those Squats looking good! Great work!


BB GLute bridge nice job

Thanks man. First day back since the quad tear! Very happy right now.

[-Lucifer]

Nice log and lovely training programme.