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  1. #31
    Registered User moose45's Avatar
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    EDIT: Woot finally page 2! Haha, many more to come


    Friday--
    -BOX squat (3 rep max) {Choose Box squats today because I didn't have an adequate spotter}
    135x10
    225x8
    315x5
    325x3
    345x3
    355x3 PR!

    -Walking Lunges 4 sets of 6-12
    3x8
    165lbs

    - Romanian Deadlift 4 sets of 8-12 reps
    4x8
    275 lbs

    Didn't have time or a spotter to do full workout... Was a great day otherwise.
    I need to up my appetite, I'm having trouble hammerin down food.


    Originally Posted by FB4ME View Post
    Hey man, workout looks good! Strong lifts for your age, keep up the good work! Im on the exact same workout myself! Only thing I changed was I added Power Cleans on DE lower body day. But like someone already said, would be a good idea to always do box jumps on DE lowerbody day. Box Jumps have so many benefits its ridiculous. Good luck man! and check out my journal when you get a chance. Ill keep checkin in on ya!
    Thanks man. Currently, in my home gym, I have no boxes or safe objects to jump on so that why I'm doing broad jumps and high object touches. When I get to go back to my school's gym I'll be making sure to incorporate the box jumps! Good luck to you.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
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  2. #32
    Registered User moose45's Avatar
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    Saturday & Sunday

    My birthday was on sunday...otherwise nothing special about these off days.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  3. #33
    Registered User moose45's Avatar
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    Tryin out a new template for my log modified from 07hudson's (hope thats alright buddy) ...mine was a little boring

    Week 7



    Monday-ME Upper



    Flat Bench
    45x10
    135x10
    185x5
    225x3
    245x3
    260x3 PR!

    Chin Ups
    16xBW
    14xBW

    Barbell Row SS Seated DB power cleans
    145 lbs SS 30 DBs
    145 lbs SS 30 DBs
    145 lbs SS 30 DBs
    145 lbs SS 30 DBs

    Barbell Shrugs
    195x10
    195x10
    195x10
    195x10

    Zottman Curls
    20x15
    20x15
    20x15
    20x15

    Summary
    Great workout, took Jack3d preworkout, took Intrabolic during, and took After Max postworkout. Really good pump today from the zottman curls. Another bench PR! Probably going to move up in weight for rows next week. Foam rolled upper body before workout, and full body after workout.

    Awesome Stuff



    Rants and Randoms
    Pissed at my football team, again. I lifted at the Highschool today and all they did was bench. I will give credit to a couple guys, they did box squats at least. The others did 5 sets of bench and left. Don't know what to tell them...any help here? (yes mad, yes I yelled at em to squat and STFU)

    My girl is coming over tonight, she wants to lift in my homegym . Gonna have her do high repition legs and max effort upper. She's gonna use the lifting gloves I bought her for christmas . Also...I am going to weld together a prowler for when the snow clears.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
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  4. #34
    Registered User moose45's Avatar
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    Week 7



    Tuesday-DE Lower



    Dynamic Squats
    135x10
    135x10
    135x10
    135x10
    135x10

    Bulgarian Split Squats
    35 each hand x8
    35 each hand x8
    35 each hand x8
    35 each hand x8

    Romanians
    275x8
    275x8
    275x8
    275x8

    Med Ball Sit Ups
    10x12
    10x12
    10x12


    Summary
    Decent workout. Took After Max postworkout. Did dynamic squats because its too cold to go outside and jump and I don't have enough room inside. Foam rolled lower body before workout, and full body after workout.

    Awesome Stuff


    http://www.innerbody.com/image/musfov.html
    http://www.sportsinjuryclinic.net/cy...allmuscles.php


    Rants and Randoms
    No rants today, just need to get my diet in gear.

    Gonna start learing all the muscles in the human body for fun.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
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  5. #35
    Registered User moose45's Avatar
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    Diet



    Since I don't normally log my diet I will put what I have eaten today and it resembles what I normally eat everyday.

    Breakfast
    -190g Chicken Breast seasoned with rose mary and garlic-
    -3 cups of 2% Milk-
    -2 cups salad mix-

    Calories: 625
    Fat: 17g
    Carbs: 43.7g
    Protein:71.5g


    Post Workout
    -1 Serving After Max-
    -1 cup grape juice-

    Calories: 490
    Fat: 5g
    Carbs: 71g
    Protein:40g


    Lunch
    -2 cups oats-
    -2 cups milk-
    -1 scoop whey protein-
    -2 cups grape juice-

    Calories: 1236
    Fat: 23g
    Carbs: 200g
    Protein: 63.4g

    Snacks and Other Junk
    -bagel with cheese cheese-
    -4 hot dogs with bun-

    Calories: 1500
    Fat: 85g
    Carbs: 136g
    Protein: 52g
    I went to a highschool basketball game and ate crap foods...don't normally eat this.

    Last edited by moose45; 01-05-2010 at 06:41 PM.
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  6. #36
    Registered User federaldb59's Avatar
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    Good lookin workout. Word of caution about lifting with the gf. When I tried it with mine she didnt take it seriously she thought it was fun and games. As you know improper form can really mess you up. It ended up in a big fight but you might be alright as Im guessin you havnt been together for 3 years.
    -------Mar 1st - June 1st fat loss competition-------
    03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
    05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
    06/01 (---) Final weigh in.
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  7. #37
    Registered User moose45's Avatar
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    Wednesday-Rest Day



    Just been chillin today...gonna foam roll later tonight.

    Originally Posted by federaldb59 View Post
    Good lookin workout. Word of caution about lifting with the gf. When I tried it with mine she didnt take it seriously she thought it was fun and games. As you know improper form can really mess you up. It ended up in a big fight but you might be alright as Im guessin you havnt been together for 3 years.
    Thanks for the warning bro. We've been together a year or so, but she takes it really seriously. She just finds it ridiculous when I have her do romanians with her "butt out" haha. But I like it
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  8. #38
    Registered User moose45's Avatar
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    Week 7



    Thursday-ME Upper



    Flat Bench for Max Reps
    185x5
    185x17
    185x14
    185x12


    Chin Ups SS Rear Delt Flys
    8 Chin ups SS 20lbs RDF
    8 Chin ups SS 20lbs RDF
    8 Chin ups SS 20lbs RDF
    8 Chin ups SS 20lbs RDF


    L-Lateral raises
    20 lbs DB's x 8
    20x8
    20x8
    20x8

    Barbell Shrugs SS Skull Crushers
    205 SS 20 lb DB's
    205 SS 20 lb DB's
    205 SS 20 lb DB's
    205 SS 20 lb DB's

    Grippers
    250 lb bone crushers x 20 each hand
    250 lb bone crushers x 20 each hand
    250 lb bone crushers x 20 each hand

    Summary
    I had a really great workout. Took Green MAG and Jack3d Preworkout, and took After Max post workout. Moved up to 185 for max reps on bench and was suprised I could get 17. I'm really making progress on grip training too.

    Awesome Stuff



    Rants and Randoms
    Got my books for college (PSEO), its gonna be a rough semester. 6 books for $675 I'm really glad I don't pay for them!

    Going over to my woman's house tomorrow...so gonna lift late at night around 8 probably. Looking forward to using the college gym next week!
    Last edited by moose45; 01-07-2010 at 03:45 PM.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  9. #39
    Registered User moose45's Avatar
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    Week 7



    Friday-ME Lower



    Box Squats
    135x10
    225x8
    315x5
    335x3
    355x3
    365x3 PR!

    Romanians
    275x8
    275x8
    275x8
    275x8



    Summary
    Starting lifting at 9 P.M. so I did the main lifts that I feel the most.

    Rants and Randoms
    Working on the template for the next three weeks... Will post it up soon
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  10. #40
    Registered User moose45's Avatar
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    Monday-
    -Close Grip Bench Press (3 rep max)

    -Incline DB bench press 2 x 20

    - (Barbell Row 12 reps SS Incline Rear Delt Flyes 12 reps) x 4

    - DB shrugs 4x10

    - Barbell Curls 4x12



    Tuesday--
    - Box Jumps (8 sets of 2)

    - Step ups 3x10

    - Romanian Deadlift 3x10

    - Weighted Abs 4x15




    Thursday--
    - Flat DB Bench Palms In 3 sets for max reps

    - Lat Pulldown 10 reps SS DB Power Cleans 10 reps x4

    - DB Lateral Raises 4x10

    - BB shrugs 10 reps SS Zottmann curls 10 reps x 3

    - Grippers 3 sets max reps



    Friday--
    - Free Squat (3 rep max)

    - Walking Lunges 3 x 10 each leg

    - Romanian Deadlift 3 x 9

    - Abdominal circuit (frog, hip thrusts, twists, side things) x15 x 2
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  11. #41
    Registered User BeastAndPower's Avatar
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    Good Job bro on ur lifts. As I was reading ur thread i noticed u said that ur in college??? But ur only 17 can u please explain to a confused brother.
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  12. #42
    Registered User moose45's Avatar
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    Originally Posted by BeastAndPower View Post
    Good Job bro on ur lifts. As I was reading ur thread i noticed u said that ur in college??? But ur only 17 can u please explain to a confused brother.
    Well I am still technically in high school. My high school is going to the dumps though, we have like 25 students per grade, and nearly half the teachers were fired last year because we cannot afford to keep them. So I decided to do PSEO at a local college...I don't know if you know what that is, so I'll explain. PSEO stands for Post Secondary Education Option or something like that. I am a full time PSEO student, which means I only have college classes. This semester I am taking 18 college credits, which also count for like 3-4 high school credits. So by the time I graduate high school I will also have my AA degree. Pretty awesome huh?
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    Current goals: Bench 400, Squat 545, Deadlift 550
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  13. #43
    Registered User moose45's Avatar
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    Week 8



    Monday-ME Upper



    Close Grip Bench
    45x10
    135x10
    185x5
    205x3
    225x3
    235x2 x1-with spotter help


    Incline DB Bench
    55x17
    55x14

    Barbell Row SS Incline Rear Delt Flyes
    135 lbs x12 SS 20 DBs x12
    135 lbs x12 SS 20 DBs x12
    135 lbs x12 SS 20 DBs x12
    135 lbs x12 SS 20 DBs x12

    DB Shrugs
    80x10
    80x10
    80x10
    80x10

    Barbell Curls
    95x10
    95x10
    95x10
    95x10

    Summary
    Took GreenMAG pre, and Aftermax Post. Gonna stop taking jacked for a while to make sure I don't become dependent on it. Didn't know what weight to use for barbell curls...gonna move down in weight for next week on that lift. Other wise good workout.

    Rants and Randoms
    My knee hurts, and I don't know why. Hopefully just a minor problem that will be cured with a nights sleep.

    College classes started today. It's gonna be one intense semester, hopefully I will be able to keep bulking and lifting consistently.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
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  14. #44
    God's son DocHollidy's Avatar
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    what college are you playing for?
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  15. #45
    Registered User moose45's Avatar
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    Originally Posted by DocHollidy View Post
    what college are you playing for?
    Still in high school, taking all college classes...yeahhhh haha
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    Current goals: Bench 400, Squat 545, Deadlift 550
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  16. #46
    Registered User moose45's Avatar
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    School is taking too much time right now, may have to discontinue this log or just post once a week or on weekends.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  17. #47
    Registered User moose45's Avatar
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    Still been lifting...just haven't had time for the log.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  18. #48
    Registered User moose45's Avatar
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    Here's an update.

    Start
    Weight: 195
    BF: 12-14%
    Bench: 255
    Squat 385x3
    Deadlift: unknown
    Pull ups: 12
    Vertical: 26"
    40: 5.1

    Current
    Weight: 202
    BF: 12-14%
    Bench: 285
    Squat: 415x1
    Deadlift: 275x8 romanian working set
    Pull ups: 19
    Vertical: 29"
    40: N/A

    Goals
    Weight: 215
    BF: 12% or less
    Bench: 315
    Squat: 455x3
    Deadlift: 520
    Pull ups: 30
    Vertical: 30"
    40: 4.6
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  19. #49
    Registered User moose45's Avatar
    Join Date: Nov 2008
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    Gonna start logging this again...my schedule finally settled down. Look for an update on Thursday!
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  20. #50
    Registered User Acal83's Avatar
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    Originally Posted by moose45 View Post
    Gonna start logging this again...my schedule finally settled down. Look for an update on Thursday!
    Good news man. Beastly lifts.
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  21. #51
    Registered User BeastAndPower's Avatar
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    Yeah man, keep at it. But dang u got some beastly lifts tho. Keep up the good work and cut some of the junk food out of the diet.
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  22. #52
    Registered User moose45's Avatar
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    Originally Posted by Acal83 View Post
    Good news man. Beastly lifts.
    Thanks man...I'll check out your log...assuming you have one.
    EDIT: You don't have one...haha. You playin college ball?

    Originally Posted by BeastAndPower View Post
    Yeah man, keep at it. But dang u got some beastly lifts tho. Keep up the good work and cut some of the junk food out of the diet.
    Will do! I have been eating crap since school started up again. Gonna start making some PBJs and eating them throughout the day. Good luck to you.
    Last edited by moose45; 01-27-2010 at 01:47 PM.
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  23. #53
    Registered User moose45's Avatar
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    Last night I didn't get to sleep til after 1. I could not sleep. I had football on the mind, it gave me the shivers and I couldn't stop thinking about it! Haha, gonna train harder and harder everyday!


    Made a modification to my Thursday workout...now that I have MONSTER MINI BANDS!!!
    Thursday--
    - Flat Barbell Band Bench 3 sets for max reps

    - Lat Pulldown 10 reps SS DB Power Cleans 10 reps x4

    - DB Lateral Raises 4x10

    - BB shrugs 10 reps SS Zottmann curls 10 reps x 3

    - Grippers 3 sets max reps
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  24. #54
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    Thanks for the words man. Your doin work yourself
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    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
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    Will do! I have been eating crap since school started up again. Gonna start making some PBJs and eating them throughout the day. Good luck to you.[/QUOTE]

    Yeah man the school menu isn't the best thing out there. Try making some PB'J before u go to bed also u can add some quality snacks. So when u wake up u won't have to worry about what to eat. Just make sure u make enough for your whole day.
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  26. #56
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    Thumbs up

    In on this! You're pretty strong for 17, great work!
    ^_^
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    Hey man, you do know that D2 eligibility is based on credit hours... i dont know how PSEO works but you may want to check with a counselor or something and see if it will effect your elibility... most likely it won't since you are still technically in highschool but just thought I would let you know, just in case you didnt know already, didnt want it to be a huge surprise to you.

    As far as getting your boys to squat when they workout... the best thing I found was constructive criticism. Jokingly make fun of them and ask them when they were gonna start lifting like a man or whatever. It took me almost a full year in high school to get my teammates shamed away from the "pus** pad" when doing squats lol.
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    Week 10



    Thursday-RE Upper



    Flat BAND Bench for Max Reps
    Monster MINI bands! (not included in weight)
    115x5
    115x17
    115x14
    115x11


    Lat Pulldown SS Seated Power Cleans
    10 Pulldowns 150lbs SS 10 SPCs 25lbs
    10 Pulldowns 150lbs SS 10 SPCs 25lbs
    10 Pulldowns 150lbs SS 10 SPCs 25lbs
    10 Pulldowns 150lbs SS 10 SPCs 25lbs

    Standing Barbell Military Press
    95x10
    95x10
    95x10
    95x10

    Barbell Shrugs SS Zottman Curls
    195lbs x 10 SS 25lbs x 10
    195lbs x 10 SS 25lbs x 10
    195lbs x 10 SS 25lbs x 10

    Grippers
    250 lb bone crushers x 20 each hand
    250 lb bone crushers x 20 each hand
    250 lb bone crushers x 20 each hand

    Summary
    Great workout! Used only 90 second rest peroids between all exercises besides the band bench press. Gonna keep doing this for a while.
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
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  29. #59
    Registered User moose45's Avatar
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    Week 10



    Friday-ME Lower



    Free Squat
    135x10
    225x8
    315x5
    335x3
    355x3
    385x3 PR!


    Walking Lunges (Barbell)
    135x10 (each leg) (1 minute rest in between sets)
    135x10
    135x10


    Romanian Deadlifts
    255x9 (1 minute rest in between sets)
    255x9
    255x9

    Ab Circuit
    Frog x 25
    Hip Thrusts x 25
    Twists x 25
    Oblique Crunch x 25
    (rest 1 minutes)
    Frog x 25
    Hip Thrusts x 25
    Twists x 25
    Oblique Crunch x 25
    Leg Climbs w/ Slow negative x 10 (each leg)

    Summary
    LOVED this workout! I feel great about it. My legs are dead and so are my abs. I'm really glad with the squat PR. Took After Max post WO. Weighed in at 204 today. Making good progress. Cleaned up my diet some, but mainly trying to get in all the cals.

    Awesome Stuff


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  30. #60
    Registered User BeastAndPower's Avatar
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    Keep doin work bro those stats are lookin beastly. The Squat is look damn good. Keep up the good work
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