Mo34hockey's Back at it.... FINALLY!

[Mo34Hockey]

Starting Stats
19 years old, 6'1", 180lbs
(all weigh-ins will be first thing in the morning, roughly once a month, pics probably monthly, we will see)

Background
Alright, I'll do my best to keep this short, basically the spring of my junior year in high school I started lifting and was addicted, sadly I only followed through with this until the fall of my senior year. I stopped for a variety of reasons.... in high school I went to boarding school where time is extremely scarce, had a nagging shoulder injury hurting my bench, hockey season started, got into a serious relationship, started worrying about college, and a little laziness to top it off :/. I have wanted to get back into lifting and have gone to the gym here and there (go once or twice, be sore and ashamed for a week, and never go back) but now that hockey this season is over (played club at college, am a freshman) I have finally started again. I HAVE BEEN VERY HESITANT to start this log out of sheer embarrassment and anger towards myself for literally losing all that I worked for but think it will be an excellent way for me to track my goals from the start, and get some support! That's about it though, hope you guys enjoy and sorry that was so long haha!!!

Fall of Senior year for "hockey trials", weighed in at 198lbs(so you know where I am coming from)
Bench-225lbs 6reps
Squat-315lbs 7reps
Dead Lift-360 4reps
Hang Clean-185 6reps

Currently (3 weeks back into lifting, these are just what I've been repping, not necessarily to failure like the hockey lifts)
Bench-135lbs 8reps
Squat-185lbs 8reps
Dead Lift-275lbs 3reps
(only hang cleaned for hockey, haven't started doing it again yet)

Goals
-Get back to where I was, as fast as possible, and then surpass it!
-Gain as much size and strength as possible.... who doesn't want this one though

Diet
Currently just stuffing my face, trying to get high carbs/high protein... it's all I've been following, I go home in a month and am planning on switching to the Anabolic Diet but it's to much of a hassle to switch to at school currently.... and I already paid for the meal plan :/
Sample (Just a sample, changes, but my macros tend to match somewhere along these lines)
Morning-Cup of oats, 8oz milk, scoop of ON 100% Whey
PWO-50g Malto, 14oz milk, serving of Whey
Lunch-5-8oz Chicken breast, cup of brown rice
Mid-Afternoon-Buffalo chicken wrap from dining hall, (wheat wrap, 6oz grilled chicken, lettuce, blue cheese, buffalo sauce)
Dinner-Foot long chicken bacon ranch sub from subway on wheat bread (have lots of carb/protein according to subway site)
Pre-bed-20oz milk, scoop of Ultra Peptide, 1 Serving of peanut butter
*Minimum 1 Gallon of water a day, plus 12 uni-liver pills a day (+19.2g protein)

Workout Split, 1m30s to 3m rest, 1m rest on super-sets (I use a stopwatch) (Friday through Tuesday, works best with my class schedule)
Friday - Chest/Abs
Saturday - Legs/Calves
Sunday - Arms/HIIT(if up to it)
Monday - Shoulders/Some Abs (if up to it)
Tuesday - Back/Calves
Wednesday - Abs/HIIT (if up to it)
Thursday - Off
Repeat
I'm workin on the cardio part, i have it in the schedule but have yet to do it haha

Measurements
Chest (relax) - 38in
Arms (Flex...sadly lol...already put .3inches on though!!) - Right: 13.7in. Left: 13.5in
Hips (relax) - 41.5in
Waist (at belly button, relax) - 35in (have added size here since senior year, lost size everywhere else.... that's what being a stereotypical college kid does...must fix it!)
Thighs (halfway between knee and hip, flex) - 22.5in
Calves (flex) - 15.2in
Forearms (flex) - Right: 11.5in, Left: 11.3in
Shoulders (relax) - 46.1in
Neck (flex) - 16.2

Current Staple Supplements (any preWO/creatine etc. will be mentioned on workout day)
ON 100% Whey (switching to Xtreme Formulations when out)
Orange Triad
NOW Carbo Gain (Will no longer use in summer when starting Anabolic Diet)
Xtend (Switching to Intra-aid when tub finishes)
XF Ultra Peptide
Fish Oil
Uni-Liver

and finally.....
Photo's (Taken today, will be updated with more angles when home so it's not me taking them in the mirror)

[AllDai]

Nice bro, you'll be back up there in no time! Good luck.

[Mo34Hockey]

Nice bro, you'll be back up there in no time! Good luck.

thanks brah, other than bench i've been moving up a lot in all my lifts each week.... i'm hoping muscle memory will give a nice boost

[Mo34Hockey]

BB Bench
45x20
95x12
135x8
145x8
155x6

Incline BB bench
95x8
105x8
115x8
125x6

Cable Fly
6x12
6x10
6x10

20 degree incline DB fly's
20'sx8
25'sx8
25'sx8
Super-set with
Decline weighted situps
I hold a 25lb plate to my chest, do 15 situps then hold myself up and twist as many times as i can, GREAT burn

ABS

Thoughts
GREAT workout, I'm going to account my strengh coming back to muscle memory because last week i legitimately struggled benching 135 for three sets of 8 and on the incline I did three sets of 95 for eight reps each... hoping this continues!

I used a scoop of shock therapy PreWO and 4 scoops of Xtend+1 scoop of Size-on intra workout (started sipping 15 minutes pre) mixed with 32oz water, PWO roughly 60g malto, 12 oz milk, 1 and a half scoops of ON whey

Total Time - 55 minutes

[Surive123]

Sup?




Muscle memory ftw!

[Mo34Hockey]

Sup?




Muscle memory ftw!

haha yeah man, i know it's still not much but i couldn't believe i could do what i did today.... felt great!

[awahl63]

You better be rockin S&P while working out (narly)

Keep at it brah

[Surive123]

Stop shooting yourself down man! You are putting in hard work and will be putting up the numbers you want very very soon!

[Surive123]

(if up to it)


^^^

[Mo34Hockey]

You better be rockin S&P while working out (narly)

Keep at it brah

hahaha, i legitimately think sperrys would be comfortable as **** to lift in but can't say i've done it yet, thanks for comin by! lol

oh **** and i forgot to mention in my "thoughts"... i normally work out in the morning but working out tonight was funny as ****, friday and saturday nights are always fun at the school gym cause there was atleast 5 or 6 guys in jeans and nice shirts who came in and did arms for 30 minutes before leaving to go out, i lol'd with another kid hard at the sight

(if up to it)


^^^

hahaha yea..... me and cardio never mixed so well

and i know, it's a mental thing... knowing i used to do so much more but i'm pleased with my progress so far and know i'll be there soon enough!

[LittleMan55]

Here subbed and will give any advice/help you want that I can answer.

Looks good to me so far. Stay consistent and determined and the Sky is the Limit!

[Mo34Hockey]

Here subbed and will give any advice/help you want that I can answer.

Looks good to me so far. Stay consistent and determined and the Sky is the Limit!

thanks brah great to have you along, muscle memory's already kickin in which is great just lookin forward to what's to come!

[Mo34Hockey]

1,000th post! haha wanted it to be in my log

[AllDai]

Congrats! haha

[Mo34Hockey]

Squat
135x10
185x6
195x6
205x4
205x4-->drop-set-->135x5
Alright, this is where i need help, my legs are killing me, i focused a lot on form and getting low and going slow, but, i have shortish legs and a long torso and i have been leaning forward a lot on my squats, when doing 205lbs and 195lbs my legs would basically be straight and i was doing a partial good morning to finish the rep... it is pissing me off and i don't know how to fix it, mainly i've just mentally worked on form, and i've tried putting 5lb plates under my heals, any advice or idea's are welcomed!!!! (feet just about shoulder width). I've always had this problem and i KNOW is effects my squat power, my legs used to be my strongest point and i would squat the same weight as other kids on my hockey team but when doing leg press/etc. which is solely legs i would out lift them by a ****ton, i want this to stop and i want my squats to reach there full potential

Some machine that i don't know the name of (i know it's not hack squat, i believe it's similar)
I don't even add weight, there are pads on my shoulders and i more or less squat, i go ATG for 3 sets of 10 and it burnnsss

Leg extensions
130x8
115x8
115x8

Seated Calf Raises
I do what i read about when i lifted back in the, apparently arnold did it, basically just chose a weight (2 plates) and do 10 sets of as many reps as possible (in my case 10-15) and only wait one minute between sets, i LOVE this it really really burns and stimulates growth, on my last set i hold it at peak for a 10 count

Thoughts
Although my weight/stamina isn't even close to what i think it should be but i'm doing something right cause i can barely walk right now haha, other than that just refer to my question on squats

1 scoop of shock therapy pre, 4 scoops xtend with 1 scoop size-on intra, ~60g malto with 1 and a half scoops of whey post

Total time - 50 minutes

[Mo34Hockey]

Congrats! haha

Thanks man, it felt great!




I found these, i can't really tell if they'll help me or not, if anyone has any opinions/ideas let me know

i think the first video might relate to me the most

[Mo34Hockey]

Close Grip Bench
95x12
115x8
125x8
125x8
GREAT PUMP AFTER THESE

Barbell Curls
60x10
80x7 and a half
70x6
60x8

Seated overhead extensions w/ Easy Curl bar
65x10
65x10
65x8 (left shoulder kinda gave out)
Super-set with
Preacher curls (close grip)
65x10
65x9
65x8

Reverse grip curls w/ easy curl bar
45x12
55x10
55x9

Rope Pulldowns
85x10
85x9
85x8

Thoughts
Went really well, no complaints here had an AWESOME pump going, couldn't help but measure when i got back to my room and i was at 14.6 (full inch from the pump haha felt great) stamina on my biceps still is a little lacking, but improving consistently

Supps used - same as before

Total time - 40-45 minutes

[LittleMan55]

Great arm work.

As for squats follow that first vid and do it over and over until you look like the second vid. Having a long torso may also affect where you position the bar on your back. You may want it lower or higher, but in the end you have to find where it sits the best for you. I go high traps and squat sort of narrow stanced. I have a farily long torso too and this dosn't bother me.

[Mo34Hockey]

Great arm work.

As for squats follow that first vid and do it over and over until you look like the second vid. Having a long torso may also affect where you position the bar on your back. You may want it lower or higher, but in the end you have to find where it sits the best for you. I go high traps and squat sort of narrow stanced. I have a farily long torso too and this dosn't bother me.

Wouldn't placing it higher on my back cause me to lean forward more? haha just curious i will play around with i just tried some mock squats with just the bar when i first got to the gym today but it's not quite the same without the weight lol

[Surive123]

Great work.

[Mo34Hockey]

Just a quick update on my diet, other than my sample in the first post i'm not going to do much with it but when i am home and starting the Anabolic Diet i'm planning on copying mark and using fitday.com to keep track or something along those lines

[wynner64]

I see you posting a lot in Sean CC's journal, so I figured I would stop in.

Pretty good workout on the arms mate! All of that work in 40-45 minutes is pretty good. Don't worry about the stamina on the biceps, it will come with time. Best thing to do is one day do preacher curls, and do 3 sets to failure with a lighter weight. Nice work on the CGBP too, those always kill me lol.

[Surive123]

Just a quick update on my diet, other than my sample in the first post i'm not going to do much with it but when i am home and starting the Anabolic Diet i'm planning on copying mark and using fitday.com to keep track or something along those lines

I find fitday being very helpful. You would be amazed as to where your TRUE macros lie.

[Mo34Hockey]

I see you posting a lot in Sean CC's journal, so I figured I would stop in.

Pretty good workout on the arms mate! All of that work in 40-45 minutes is pretty good. Don't worry about the stamina on the biceps, it will come with time. Best thing to do is one day do preacher curls, and do 3 sets to failure with a lighter weight. Nice work on the CGBP too, those always kill me lol.

thanks man i'll definitely stop by in yours also, appreciate the tip.... and yea all my workouts are under and hour..... when i used to lift it was in two big fazes, one over the summer where i always had my stop watch and kept my time between sets and different lifts under 3 minutes... normally under 2, and the second where i did weightlifting in the fall at my school... worked out with kids on my team and didn't use the stopwatch and i made much better gains in shorter time over the summer, i mentally think the quickness and never getting out of the "zone" attributed to this so i'm using it again now

+i've read a lot of articles saying if you workout to long you can stump your muscle growth also, so i started this to keep me more efficient and it works really well for me so i keep at it

I find fitday being very helpful. You would be amazed as to where your TRUE macros lie.

haha hence me waiting till summer... until then i'm happy just estimating because i know they are not 100% where they should be!

[SeanCC]

You know I'm in brah

[Mo34Hockey]

You know I'm in brah

all are welcome haha, glad to have you along brah

[Mo34Hockey]

Alright going to be leaving for shoulders in a few, decided since i'm gonna start HIIT once or twice a week to save the little bit of xtend i have left for that, so tried my first serving of intra-aid... 32oz cold water (i mix my intra supps like 30-45 min preWO and put them in the fridge to get colder) IT WAS DELICIOUS, almost hesitant to add the lemon size-on, but i did and complete win.... i think i prefer the intra-aid by itself but still great together...citrus burst flavor...

Also, song i'm listening to currently... i have a very broad taste in music... my workout play list is over 80 songs on shuffle ranging from this (techno/dance, my guilty pleasure) to hardcore rap and rock and more lol, but this song always make me wanna start doing something nutty (the more base you have to listen to this the better haha )

[Surive123]

I would split up the HIIT and Shoulder work

Edit** Nvm - go kick ass!

[wynner64]

Oh lawd, techno/dance music as a guilty pleasure...I have the same thing lol.

German Techno- Super Troopers Soundtrack
Heyo Captain Jack- Captain Jack
Strike it Up- Black Box
Around the World- AT4

And lots and lots of Daft Punk, haha.

[Mo34Hockey]

Oh lawd, techno/dance music as a guilty pleasure...I have the same thing lol.

German Techno- Super Troopers Soundtrack
Heyo Captain Jack- Captain Jack
Strike it Up- Black Box
Around the World- AT4

And lots and lots of Daft Punk, haha.

hahaha most of my stuff i don't even know who it's from at my boarding school i was tight with these kids from saudi arabia who basically clubbed for a living and had so many mixes on there computers that i just ripped off of them, i was in berlin this summer and went to a techno disco club in an old world war II bumper cause the walls are so thick it doesn't bother anyone, ****ing nuts to say the least lol