Moose45's WS4SB3 Football

[moose45]

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.

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.

[moose45]

Saturday & Sunday

My birthday was on sunday...otherwise nothing special about these off days.

[moose45]

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.

[moose45]

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.

[moose45]

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.

[federaldb59]

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.

[moose45]

Wednesday-Rest Day

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

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

[moose45]

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!

[moose45]

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

[moose45]

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

[BeastAndPower]

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.

[moose45]

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?

[moose45]

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.

[DocHollidy]

what college are you playing for?

[moose45]

what college are you playing for?

Still in high school, taking all college classes...yeahhhh haha

[moose45]

School is taking too much time right now, may have to discontinue this log or just post once a week or on weekends.

[moose45]

Still been lifting...just haven't had time for the log.

[moose45]

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

[moose45]

Gonna start logging this again...my schedule finally settled down. Look for an update on Thursday!

[Acal83]

Gonna start logging this again...my schedule finally settled down. Look for an update on Thursday!

Good news man. Beastly lifts.

[BeastAndPower]

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.

[moose45]

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?

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.

[moose45]

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

[federaldb59]

Thanks for the words man. Your doin work yourself

[BeastAndPower]

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.

[fitlover]

In on this! You're pretty strong for 17, great work!

[FB4ME]

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.

[moose45]

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.

[moose45]

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

[BeastAndPower]

Keep doin work bro those stats are lookin beastly. The Squat is look damn good. Keep up the good work