Old fawk'r getting his life back on track...

[Squid24]

And I thought I did a lot of reps

Great work bud!!

[PtReyesGreg]

Nice workout Moose Man. Any leg day where they turn to jelly by the end is a good leg day indeed. Way to get in there and get it done in the 50-55 minute range.

I like the exercise selection you chose. No nonsense quality moves there. Keep it up and you'll get used to the faster tempo. That'll improve your conditioning for sure.

Enjoy the nap.

[MooseTequila]

Great work Moose. The deads are one thing I keep a more normal tempo. I do lower the bar slower but I am still explosive off the floor.

You kicked some ass today man. Great workout!

It looks like a lot of work to me!

Thanks Shane... it was an eye opener to the real deal this new plan represents...

Nothing like jumping right in with both feet. . Nice job today.

Almost time to weigh in Moose. You may want to enjoy one more skillet tomorrow before you start. Cause de ain't in the planz. . So true, dietary discipline will determine success.

^^ this.
Same goes for rdls and sldls

SPLOOSH... both feet and plenty of sweat to go along with it Doc.
Skillet... I am going to actually keep it since the numbers work for me. Decent protein, carbs and fat... 2x a week max

Nice workout Moose Man. Any leg day where they turn to jelly by the end is a good leg day indeed. Way to get in there and get it done in the 50-55 minute range.

I like the exercise selection you chose. No nonsense quality moves there. Keep it up and you'll get used to the faster tempo. That'll improve your conditioning for sure.

Enjoy the nap.

Thanks Greg... legs have gone from jelly to brick and mortar... stiff and sore...

And I thought I did a lot of reps

Great work bud!!

Thank ya Squid



=============================
Aftermath...


Brain will not allow a nap to happen. Laid down for about 30 mins w/ eyes closed, fan on... and just thought about my upcoming WO's LOL

Going to my old gym for some cardio LISS to get some blood flow into my stiffening legs. Might try 5 mins of sauna and 5 mins of steam for giggles.

ODD thing I am noticing, I'm having a hard time eating... no appetite, no clue as to why... thought I would be wanting/eating a house size quantities of anything.

[viccles007]

that is one hardcore leg workout Moosey! so many squats and deadlifts!

[MooseTequila]

that is one hardcore leg workout Moosey! so many squats and deadlifts!

Thanks Vic, I have to agree with ya


=================================


Did my sauna and steam room...
12 mins sauna... 5 mins cool off... 6 mins in the steam room (<----- 6 of the longest minutes in my life... so hot and breathing was a task!)

LISS... 21 mins 311 cals

Simple and done... legs feel better and I hope I will be fine in the morning

[lonniej]

Serious leg session Moose!!!

[DocJekyll]

Stretch bro!

The LISS immediately post workout and then later in the day should help. And roll them if you have a roller.

Still thinking about that skillet.

[fittofattofit]

So happy with the new digs... so many plates all over the place, no more hunting... so much gear... like Christmas in Summer : D
Love how sparse the crowds was/is... but also puts some fear in me... Golds has a a couple of decades of failure in my region, they open... then go bankrupt. That's why I am happy with the month to month they have now...

That set up in Gold's looks awesome Moose! The first thing I rate a gym on is the number of squat racks .... 5 sounds like Nirvana
Great price as well! And I'm glad to hear the new gym has prowlers and that you've got them in your weekly routine now
I love the kick bags. I assume they have a big 'functional fitness' area as well: ropes, kettle bells and a 'rig'?

Legs... OMFG!
So today I did a first pass on what will be my Sat leg day... my gawd! Sh!t looks so much easier on paper... tempo, no lockout on almost everything... I cannot recall every doing this big a workout day for legs... I walked out of the gym with my legs all jelly like... I also sweated like my HIIT day on cardio... by the end puddles dripping off my face doing leg curls, damn near slid off the pad as I tried to get up, embarrassing how much I sweated!

I skipped 2 leg exercises (calves and weight gobs SS) and did a wrong exercise (leg press) that should have been leg extensions. So the next couple of weeks will be hunting for my groove, dialing in the correct weights etc... I am OK with this, regardless of how I do it, I am kicking my AZZ!!!

I am going to love this or die trying : D

===================

11 mins of Cardio warm up 159 cals

WO duration approx 50-55 mins range... I wasn't real tight on my exact start time, never really worry about it. Auto reg and slow down during exercise when I feel my HR is too high.


Front Squats 3/3 tempo no lockout, 90 sec rest between sets
Gobs warm ups
15xbar... I knew I was in trouble
12x65
11x75
10x85
9x85
8x85... cooked... I need lots of work on these! Last few reps on each set took a slight pause w/o locking out, just couldn't breathe correctly

Deadz Cardio style touch and go 90 sec rest, tried 3/3 tempo, too difficult and want to keep back happy
15x155... had planned on 135, and then I realized the damn bumper plates were kilos! 20 lbs bonus : p
11x175
10x195
9x215
8x215... spent... HR pounding! Last 2 sets took longer between sets, I wanted to live.

Leg press 3/3 tempo no lockout
15xempty
12x1pps
11x2pps
10x3pps
9x4pps
8x5pps... this was the beginning of being crippled!

laying leg curls 3/3 tempo no lockout
15x50
12x55
11x60
10x65
9x70... my gawd I was just so dun...

10 mins of cardio to just to keep blood flowing, feeling gutted but feeling good...
21 mins total and 321 cals

So not much to look at... but it kicked my lily white milk toast butt to hell! Sweat as I mentioned was ridiculous!

Took mom unit to b'fast, had my fav skillet with 4 glasses of water......................... and I am ready for a fekking nap!! : )

Big leg day Moose .... the 4 planned exercises would hit the whole of the legs and glutes, so I'm expecting to hear about some good Moose-sized DOMS tomorrow

[MooseTequila]

That set up in Gold's looks awesome Moose! The first thing I rate a gym on is the number of squat racks .... 5 sounds like Nirvana
Great price as well! And I'm glad to hear the new gym has prowlers and that you've got them in your weekly routine now
I love the kick bags. I assume they have a big 'functional fitness' area as well: ropes, kettle bells and a 'rig'?


Big leg day Moose .... the 4 planned exercises would hit the whole of the legs and glutes, so I'm expecting to hear about some good Moose-sized DOMS tomorrow

Thanks Andrew... I did not see any ropes, but that doesn't mean they are not there. Saw kettles which I will be learning how to do BP with them... not sure what a "Rig" is?

Prowlers will now be apart of my 1st leg day on Weds (that's the plan anyway) and they will be SS w/ calve raises

DOMS... I am a betting guy and I bet I do not have any tomorrow They felt great after just the sauna session, then steam, finished with the LateralX LISS session. As of right now my legs feel great... a few hours after my leg WO I was stiff and sore.

[mirroroferised]

Have fun walking today

[MooseTequila]

Have fun walking today

LOL... I can walk today... some light DOMS in the glutes but other than that I'm good

Cardio maybe later today, maybe not...

edit
Feeling my quads now... so it looks like a few minutes of LISS is on the menu today

[RT1957]

Way to get it all going Moose...that is a big leg day.....hobbled I would be....in for gainz....

[MooseTequila]

Way to get it all going Moose...that is a big leg day.....hobbled I would be....in for gainz....

Thanks Ron... not hobbled but I'm having some feels now.

[MooseTequila]

New workout program... Doc was kind enough to assist me and starting my next chapter in WO's and getting back to eating cleaner. (Thanks for all your time Doc) After asking a gazzilion questions of me, he put together a plan... and I am excited and a tad nervous

I have been content with my WO's but getting bored and feeling like I was not pushing myself nearly as hard as I should. I never intended to get into PL, it was just a natural process with the minds I was connecting with. I have ZERO regret in regard to my lifting path, it has taught me so much about myself, and I never knew I could fight through so many challenges... often I see myself as mentally weak, I think differently now. I am also the strongest I have ever been, looks wise... will the mirror don't lie ... I could have done so much better.

So now I am getting into a lot of Hypertrophy and conditioning... with that comes strength and better aesthetics too (fingers crossed)

Here are the basics of my new plan... and thanks to Shane to with all of his support in this direction.

Moose Jekyll Push-Pull-Diet V.1

Start Weight- *insert Monday morn weight
Ending of:
Week 1 -
Week 2 -
Week 3 -
Week 4 -
Week 5 -

Cardio: 3-5 sessions HIIT

5-10 warmup (increasing the warm up as the time clicks off)
10 - 30 HIIT 45 secs on / 1:15 active rest until my conditioning improves, then raise active, lower rest
30 - 35/40 LISS

Resistance moves-
Failure 12-8 rep range (up pyramid)
3/3 tempo

Push 1 - Monday (weigh in first thing)
Upper chest - DB incline press - bench set at 30 degrees
Lower chest - HS decline press
Mid chest - HS bench press
Shoulder Press - HOIST OHP
Skull crushers - cambered bar lying down

Pull 1 - Tuesday
Assisted pull ups
Yates rows
WG Lat Pull down s/s Seated cable row (v attachment)
Reverse pec dec
DB curls s/s DB shrugs or HS if available

Legs 1 - Wednesday
Front Squats
Leg Press
Leg ext s/s leg Curls
Calves s/s prowlers

Push 2 - Thursday
Upper Chest- HS incline press
Lower Chest- HS decline press
Mid Chest- Kettlebell flat bench press
Delts s/s with triceps- Lateral raise/V bar push down

Pull 2 - Friday
HS high row
WG chest supported row
DB rows
Rear Delts / traps- DB reverse flys / DB Shrugs or HS

Legs 2 - Saturday
Front squats
Dreads
Leg extensions s/s lying curls (3x20)
Calves s/s Goblets (kettle)

Sunday - off... sleep until Mon morning

Diet
50 % of your carbs pre and post workout
If you ingest quick carbs - make them count post workout
Sodium Target - 2,200

Push / Pull Day:
2,540 calories @ 250 carbs / 250 pro / 60 fat

Leg Day:
2,540 calories @ 250 carbs / 250 pro / 60 fat

Off Day:
2,140 calories @ 150 carbs / 250 pro / 60 fat

Supps
2 gs Hcl and 5gs glutamine pre and post. About 30 mins pre workout and immediately following.
Continuing with my liver pills, fish oil and flax seed oil

Weight - 1st thing Am - the morning after off day.

[JohnButz]

In for the new program Moose!

[Hammerhagen]

Nice programming, you are now on the road to shreddsville

[Nikonguy]

WOW . . . . just WOW!

You've got this big man. Looking forward to following.

[shaneinga]

I like the set up Moose. Time to get serious and kick some ass!

Check your inbox, I am dropping you my digits for support.

Diet will be tough the first couple of weeks, but I KNOW you can do it. It's a mental game.

I have passed on office donuts, pizza parties, work provided BBQ, that was the toughest, Birthday party burgers, etc.

You just have to take it a day at a time.

The weekly weigh ins will keep you honest, and once you get rolling and get your menu figured out you it will be easy.

Good luck, not that you are going to need it though.

[baker]

Nice plan Moose! You'll make some good progress on that.

[SteveWright1]

Good luck Moose - you got this , believing in yourself in weight training as in many things in life is the biggest part of the battle

which cruel person gave you Front Squats and Deadlifts on same session LOL?

[mirroroferised]

subbed

[raynerd]

In for new Moosman! Gettum buddy, program is tight, now keep that diet even tighter!

[doughnutgut]

Good luck with the program moose.

IMHO the carb malarky pre and post to someone like you and i is pretty much a waste of time.

Eat your food. Hit your macros. Lift progressively. Rinse. Repeat.


You are aiming a tad high with 6 days a week mate.

I am being my usual honest dick of a self. But only being honest bud.

[shaneinga]

The carbs pre and post workout are much for energy to help get through workouts and to replenish post workouts.

Weightloss I agree, it's as simple as hitting your calorie goals and macros throughout the day and those are the most important aspects.

Pre workout carbs will help when he has been dieting for awhile and he is needing those extra carbs for glycogen replenishment as well as being a great source of energy to push through his workouts.

What's a better time to get your carbs, pre workout or at dinner time? I would rather use them around my workout for energy than sitting in front of the television a couple hours before hitting the bed.

I myself don't use any pre workouts and I have been able to tell a difference in my own workouts by making this small change in my own diet.

This is also the least hungry I have been while "dieting" that I can remember.

Only really tough day is the off day cals. Not to say it's been "easy" but it has been easier.

If you haven't paid attention to it in the past, give it a try. You might be pleasantly surprised.

[doughnutgut]

too much emphasis on un needed nutrient timing shane. you can fuel your morning workout from your last evening meal.

you will be suprised at how little glycogen stores a non athlete uses up during workouts.


I have personally tried many different methods of eating. An example is post shake. A mentallity that once again is just sheepish mentallity that will not make a blind bit of difference to a mortal like myself.

Seriously though. Will there be a significant difference with pre and post carbs? I do not think so.

What about glycogen stores during ketosis? Plateau is a prime example of training with very limited carbs.

It is personal preference of course. And who am i to argue. I lost the weight by tracking macros and following a simple well designed program and (stuck to it)

My lack of progression lately is not down to anything other than simple basic consistency under the bar.

Just like weight loss. Simple consistency.


Jus sayin.

[DocJekyll]

Good luck Moose. Time to get rolling.

Consistency is the key. Happy 4th.

[shaneinga]

too much emphasis on un needed nutrient timing shane. you can fuel your morning workout from your last evening meal.

you will be suprised at how little glycogen stores a non athlete uses up during workouts.


I have personally tried many different methods of eating. An example is post shake. A mentallity that once again is just sheepish mentallity that will not make a blind bit of difference to a mortal like myself.

Seriously though. Will there be a significant difference with pre and post carbs? I do not think so.

What about glycogen stores during ketosis? Plateau is a prime example of training with very limited carbs.

It is personal preference of course. And who am i to argue. I lost the weight by tracking macros and following a simple well designed program and (stuck to it)

My lack of progression lately is not down to anything other than simple basic consistency under the bar.

Just like weight loss. Simple consistency.


Jus sayin.

Not arguing any of those points, or going to argue much at all.

I lost 60 pounds myself doing it that exact way. Count cals, track macros and stay consistent. That absolutely works, no argument from me.

There are Keto diets that focus on low carbs and eating higher fats and I can't speak to those because I haven't tried them. I might give them a go sometime in this lifetime and see how I do with them.

All I can speak to is how "I" feel hunger and energy wise compared to my last go at weight loss.

We all know it's cals and macros at the end of the day that are important, how each person decides to apply them for what works for them is what is important.

[shaneinga]

Good luck Moosman. Go crush it today bud!

[RT1957]

Big work Moose...have a great 4th....I'll be looking forward to steady progress moving forward

[MooseTequila]

In for the new program Moose!

Thx John... time to be less fat

Nice programming, you are now on the road to shreddsville

Thx Andrew... I will be happy with less fat!

WOW . . . . just WOW!

You've got this big man. Looking forward to following.

Thx Nikon... the blast from the past...

I like the set up Moose. Time to get serious and kick some ass!

Check your inbox, I am dropping you my digits for support.

Diet will be tough the first couple of weeks, but I KNOW you can do it. It's a mental game.

I have passed on office donuts, pizza parties, work provided BBQ, that was the toughest, Birthday party burgers, etc.

You just have to take it a day at a time.

The weekly weigh ins will keep you honest, and once you get rolling and get your menu figured out you it will be easy.

Good luck, not that you are going to need it though.

Thx for all your support Shane, much appreciated!

Nice plan Moose! You'll make some good progress on that.

Thx Bake... I hope to make this true...

Good luck Moose - you got this , believing in yourself in weight training as in many things in life is the biggest part of the battle

which cruel person gave you Front Squats and Deadlifts on same session LOL?

Thx Steve... a new chapter and new challenges. I feel I am ready to make these changes after 15 months of doing just 2 programs. I feel I built a decent base (I think )

subbed

In for new Moosman! Gettum buddy, program is tight, now keep that diet even tighter!

Thanks Shane... you've always been there, much appreciated mayne!

Good luck with the program moose.

You are aiming a tad high with 6 days a week mate.

I am being my usual honest dick of a self. But only being honest bud.

Well Leigh, I requested a 6 day program since it was something that worked for me back in the day, and I want to revisit that and go beyond were i stopped.

From 2003-2004... (pic) I was consistently in the 225-low 230, wearing a size 36, 34's just ain't possible with my bone sctructure. (hit a low of 215 that I did not maintain). I had some fat still by a large part, but at least I looked good dressed ... and back then the ladies dug me, now... not so much :/



One size workout program does not fit all

Good luck Moose. Time to get rolling.

Consistency is the key. Happy 4th.

Thx Doc for all your time and effort that you have put into this... enjoy your pool and wine time fkr

Good luck Moosman. Go crush it today bud!

I crushed it and it crushed back Shane !

Big work Moose...have a great 4th....I'll be looking forward to steady progress moving forward

Thx Ron... I'm trying to channel my inner Zane LOL