Feeding the Moose - Part 2

[themoose333]

This morning was rough, 25 degrees outside made the garage gym much colder and it was my first time waking up early in a long time (4:45 am to get my lift in before work). It'll probably take me at least a week to readjust.

Legs

Barbell Back Squat
165 x 8
230 x 8
270 x 5
292 x 5
298 x 5
282 x 8
282 x 7
240 x 8 (pause)

1) Barbell Glute Bridge
230 x 8
230 x 8

2) Deficit Stiff Leg Deadlift
230 x 8
230 x 8

Leg Extensions
105 x 15 x 3

1 leg extension
50 x 15

Lying Leg Curls
55 x 15
55 x 13
55 x 12

Calf Raises
BW + 25 (vest) x 35 x 2

[determined4000]

feeling you on the outdoor temps
gona be in the teens here all week
ugh

[themoose333]

feeling you on the outdoor temps
gona be in the teens here all week
ugh

Seriously - Now that Christmas is over I'm ready for summer

My neck felt a little tweaked this morning...still getting into the swing of things. I've been on the current split around 8 weeks, thoughts on the one below for when I change?

http://www.t-nation.com/workouts/sim...chines-workout

Shoulders/traps

Seated Military
90 x 8
110 x 8
130 x 8
130 x 6
110 x 9

Lateral Raises / Front Raises
15's x 20 x 3
(slow eccentric)

A) Standing Military Press; alternating Dumbbells
50's x 10
50's x 9
50's x 8

B) Barbell Shrugs
135 x 12 x 3

Upright Row
75 x 15 + 8 + 8

Abs: Rollout, hanging leg raises, deadbugs

[themoose333]

Typical 4 mile incline walk with weight vest this morning. Good low intensity start to the day for off days.

Dinner tonight was greek kale salad with venison steaks. I'm telling you they could have served this in a restaurant!

[determined4000]

your meals always look like they come out of a restaurant tbh
Where d you get the venison from (store or gifted?)

[themoose333]

your meals always look like they come out of a restaurant tbh
Where d you get the venison from (store or gifted?)

I killed the vension myself hunting with my father in law last year. He goes 5+ times a year and will be able to restock me when mine runs out.

Big lifts this morning, whoop!

Back

Superset
A) Trap Bar Deadlift
155 x 8
243 x 6
-add belt/straps-
310 x 3
337 x 3
360 x 3
367 x 3
310 x 5
348 x 3

B) Chinups
BW x 8
BW +20 x 5
BW +20 x 5
BW +20 x 5
BW +20 x 5
BW +20 x 4

1 Arm DB Row
80 x 10 x 3
(slow eccentric)

Superset
A) TRX Facepull
12 x 3

B) Rear Delt Fly
5's x 15 x 3

Barbell Clean
125 x 10

Abs: Lying Leg Raises, side planks, deadbug

[themoose333]

New routine starting this weekend, getting excited!

Random meals

[themoose333]

First day of a new split! As most of you know switching things up really helps to re-motivate. I'm basically following the one outlined below

http://www.t-nation.com/workouts/sim...chines-workout

Power - Week 1

For any new followers my weights are in kg so the conversion to lbs often results in an awkward weight

Barbell Squat
165 x 8
231 x 6
265 x 3
work sets: belt & knee wraps
281 x 5
281 x 5
281 x 5
281 x 5
281 x 6

Flat Bench Press
132 x 8
165 x 5
work sets
193 x 5
193 x 5
193 x 5
193 x 5
193 x 5

Trap Bar Deadlift
220 x 8
275 x 6
work sets: belt & straps
305 x 5
315 x 5
315 x 5
315 x 5
300 x 5

Calf Raises
BW + 25 x 25 x 2

[themoose333]

I was ravenous after yesterday's workout. Seriously I've never been so hungry before!

Shoulder & Triceps - Week 1

Lateral Raises / Front Raises
15's x 15
15's x 15
20's x 8 +4

Seated Dumbbell Military Press
45's x 12
45's x 12
50's x 12
50's x 11

Barbell Shrugs
135 x 10 x 3

Decline Skulls
slow eccentric
55 x 12
60 x 12
60 x 12

A) 1 Arm Overhead Tricep Extension
10 x 12 x 3 (each arm)

B) Diamond Pushups
BW x 10 x 3

Abs
A) Wheel Rollout: 15 x 3
B) Deadbug: 10 x 3

Liberty Burger Feast with my wife: Avocado Burger, Kale salad with 1lb of chicken (lincoln log style), X2 sweet potato fries, margarita

[themoose333]

Back/Biceps - Week 1

Chinups
BW x 10
BW + 20 x 6
BW + 30 x 5
BW + 20 x 6

Barbell Row
125 x 12 x 3

TRX Facepull
BW x 12 x 3

1 Arm DB Row
-slow eccentric-
70 x 12 x 3

EZ Bar Curl
77 x 8 x 4

A) Alternating Curl
35's x 16 x 2

B) Forearm Roll
10lbs x 2 up/down

30 second incline sprints: 12mph x 4 cycles

[themoose333]

Speed Squat/Deadlift Accessory - Week 1

Front Squat
120 x 8
165 x 5
165 (+25 vest) x 5
165 (+25 vest) x 5
165 (+25 vest) x 5
165 x 6

Deficit Sumo Deadlift
255 x 3 x 6

High Pull
125 x 6 x 4

A) Bulgarian Split Squat
55lb DB behind head x 10 x 3

B) Lying leg curl
70 x 10 x 3

Calves/abs...

[themoose333]

I'd give my workout this morning a 9/10. I really felt like I pushed myself and had strong lifts. Thanks for following!

Power - Week 2

Barbell Squat
165 x 8
231 x 6
265 x 5
292 x 2
work sets: belt & knee wraps
303 x 4
303 x 4
309 x 3
309 x 3
298 x 5

Flat Bench Press
132 x 8
176 x 6
work sets: wrist straps
204 x 4
209 x 4
209 x 4
209 x 3

Trap Bar Deadlift
220 x 8
280 x 5
work sets: belt & straps
337 x 4
348 x 3
348 x 3
348 x 3
320 x 5

Calf Raises
BW + 25 x 35
BW x 30

Recent meals
Salad


Chicken


My son likes sweet potatoes!

[themoose333]

Shoulder & Triceps - Week 2

Dumbbell Military Press
50's x 10
50's x 9
50's x 8
45's x 9

Lateral Raises / Front Raises
15's x 12 + 15's x 15
15's x 12 + 15's x 15
20's x 8 + 20's x 10
20's x 8 + 20's x 8

Trap Bar Shrugs
125 x 15 x 3

Decline Skull crushers
60 x 12
60 x 12
60 x 13

A) 1 Arm Overhead Tricep Extension
10 x 15 x 3 (each arm)

B) Diamond Pushups
BW x 10 x 3

Abs
A) Wheel Rollout: 15 x 3
B) Side Planks: 10 x 3

Date night last night, Mexican Feast

[themoose333]

I've come down with a bit of a bug or something. Everyone seems to blame it on "allergies" but I'm not convinced. It isn't really bad just a sore through and runny nose. Nonetheless I had a great workout this morning. I'm really enjoying this split.

Speed Squat/Deadlift Accessory - Week 2

Front Squat
120 x 8
163 x 5
176 x 5
176 x 5
176 x 5
176 x 5
176 x 5
176 x 6

Jump Rope in between sets

Deficit Sumo Deadlift
235 x 4
235 x 4
235 x 4
Romanian Deadlift
243 x 4
243 x 4
243 x 5

Jumping Jacks in between sets

A) Bulgarian Split Squat
55lb DB behind head x 10 x 3

B) Lying leg curl
75 x 10 x 3

High Pull / Cleans
125 x 3/3 x 3
133 x 3/3

Calves/abs

Breakfast for dinner: Scrambled eggs, hash, venison bacon

[themoose333]

I killed it this morning! Tested max effort in the big three and I'm way up from my previous bests. I'm eating well, getting a decent amount of sleep and putting work in the gym!

Power - Week 3

Barbell Squat
165 x 8
230 x 6
270 x 5
work sets: belt & knee wraps
298 x 3
309 x 2
320 x 2
320 x 2
336 x 1
347 x 1 PR - video
287 x 5



Flat Bench Press
155 x 8
187 x 5
work sets: wrist straps
215 x 2
231 x 2
242 x 1 PR
226 x 2
187 x 6

Trap Bar Deadlift
240 x 6
310 x 3
work sets: belt & straps
358 x 2
381 x 2 PR - no more room for plates on my trap bar :/
365 x 1
320 x 5

Calf Raises
BW + 25 x 35 x 2

[themoose333]

Super bowl sunday! Everyone enjoy the game. Great workout this morning, holding a baby is tough after this one.

Shoulders/traps - Week 3

Seated DB Military
45's x 12
45's x 12
50's x 8
50's x 8 + 4

Front Raises / Alternating side Raises
20's x 10 + 10
20's x 10 + 10
15's x 15 + 15

Shrugs
135 x 12 x 3

Decline Skull Crushers
70 x 13
70 x 13
70 x 12

A) 1 Arm overhead extension
15 x 10 x 3

B) Diamond Pushups
BW x 10 x 3

Abs: Rollout, hanging leg raises, side planks

Dinner out

Thai Ginger Chicken


Cappuccino chocolate cake with ice cream - amazing

[themoose333]

I've been battling a bug the past couple weeks which has sucked. Fortunately it hasn't sidelined me it's just been a sore throat, runny nose, and random aches. I've still be going into work and doing lighter workouts in the morning. Fingers crossed this will pass soon!

Recent eats

Burgers - 1st of 2 plates shown


Venison steaks


Teriyaki Stir fry

[determined4000]

i wish you were my personal chef

[themoose333]

I'm still around. Daily updates aren't feasible given my work/family schedule. I'll try my best to at least update once a week for my heavy day (that's the only interesting one for others to read anyway right?)

I'm finally about 90% from my illness a few weeks ago. Nose is still a little runny but I'm very glad it's finally left our home!

3RM PRs on all lifts today, whoop

Power - Week 5?

Barbell Squat
165 x 8
220 x 6
270 x 5
work sets: belt & knee wraps
298 x 3
309 x 3
315 x 3
322 x 3 PR
255 x 5 - pause

Flat Bench Press
145 x 8
182 x 6
work sets: wrist straps
204 x 3
215 x 3
220 x 3 PR
220 x 2
165 x 8 - pause

Trap Bar Deadlift
245 x 6
310 x 4
work sets: belt & straps
342 x 3
359 x 3
370 x 3 PR
370 x 3
320 x 5

Calf Raises
BW + 25 x 35 x 2

Grilled Salmon


Big bowl of oats with blueberries

[determined4000]

I too have been busy and traveling and took a break from bb.com
Do you first.

[themoose333]

I too have been busy and traveling and took a break from bb.com
Do you first.

Amen!

Shoulder/tricep/ab workout this morning. Typical selection of military presses, side/lateral raises, shrugs, dips, skulls, etc. I felt like a "bro" chasing the pump but damn it felt good. Great workout.

Birthday dinner for my wife last night. We went to a place called Mexican Sugar in Plano, absolutely amazing meal.

Skirt steak


Avocado chocolate cake...serious...so good

[themoose333]

I've been feeling amazing the past few days despite the crappy weather. This was the first week I've done a hypertrophy leg workout in a while since I was trying to give my lower back some extra rest. Felt great this morning!

Hypertrophy Legs

Front Squat
120 x 8
165 x 6
187 x 5 x 15
(strict 1 minute rest in between sets, hadn't done anything like this in a while...my legs are already feeling the DOMS)

A1) Glute Bridge
190 x 8 x 3

A2) Stiff leg deadlift
190 x 8 x 3

B1) Split squat
50lb vest x 10 x 3

B2) Lying leg curl
60 x 12 x 3

Lots of calf raises

Rosemary baked chicken with roasted potatoes and salad, had 2.5 plates...mmmmmm

[moshvr]

Oh man ... in for the food pron pics!

Lifting is pretty solid too man

[themoose333]

Oh man ... in for the food pron pics!

Lifting is pretty solid too man

Thanks buddy, appreciate the compliments.

[themoose333]

Weights keep going up in the gym, good stuff.

Power - Week 6

Barbell Squat
165 x 8
231 x 7
270 x 5
work sets: belt & knee wraps
292 x 5
292 x 5
300 x 5
320 x 3
315 x 1 x 6 (30 sec rest)
230 x 10 (paused)

Flat Bench Press
140 x 8
176 x 6
work sets
204 x 5
211 x 4.9999 (damn)
200 x 6
210 x 1 x 5 (30 sec rest)
155 x 8 (pause)

Trap Bar Deadlift
230 x 7
298 x 5
work sets: belt & straps
336 x 4
358 x 4
370 x 3 PR
320 x 5 (10 second hold at top)

Calf Raises
BW + 25 x 40 x 2

Here's my dog playing around our backyard. Snow in Texas!??!


Salmon, sweet potato hash, salad; Friday go-to meal during lent


Cloud Nine: Creme pie with butterscotch, caramel, and brown sugar meringue; amazing
http://emporiumpies.com/pie/cloud-nine

[themoose333]

Happy March! Wish it were warmer. Good workout this morning, thanks for following!

Back/Biceps

A) Pullups
BW x 9
BW x 8
+10 x 6
+20 x 5
+20 x 5 + 1
+20 x 4 + 1
BW x 7

B) Wide grip conventional DL - speed emphasis
225 x 5 x 7

Upright Row
90 x 8
90 x 7
80 x 8

Kroc Rows
70 + 15 (each arm)
80 x 10 + 5

EZ Curl
80 x 8 x 3

A) Hammer Curls
30's x 20 x 3

B) Forearm rope curl
10lbs x 3 rolls x 3

Burnout Barbell curls
70 x 5 + 5 + 5 + 5 + 5
Drop 45 x 12 + 4

Crazy ass pump...sorry couldn't help it

Rosemary baked chicken (12 oz), couscous, salad

[determined4000]

yeah march
and it still snowed today

[themoose333]

slightly nasty picture, stubbed my foot yesterday. It looks much worse than it felt, squats this morning went fine.

[themoose333]

Taking a test prep course for my professional engineering exam that is 8am to 5pm Thursday - Sunday...that's after a full week of work. No rest for the weary I suppose

Decent workout this morning, annoyed I missed the squat 1RM

Warmup reps omitted

Power

Squat
315 x 3
325 x 1
336 x 1
352 x 0 - first time I've failed a squat in a very long time
250 x 12 + 5

Bench
210 x 3
231 x 1
248 x 1 PR - grinder
210 x 4
210 x 3
182 x 8

Trap bar deadlifts
320 x 5
342 x 3
360 x 2
380 x 1
392 x 1 + 1 PR
320 x 5 (15 second hold at top)

calves

Breakfast


Dinner

[themoose333]

Hypertrophy Legs

Front Squat
115 x 8
160 x 10 x 4
200 x 5 x 4
215 x 4
215 x 3 + 1 + 1

Barbell Glute Bridge
215 x 8 x 4

Leg Extension, slow eccentric
100 x 15 x 3

Lying leg curl
65 x 12 x 3

Calves...