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mooseusaf
09-28-2006, 04:01 PM
heres a little piece of my life.


Shoulders
dumb bell press
80x10
90x8
90x8
80x10
80x8

cable crossovers
(incline)
25x10
25x10
25x10
20x10

(decline)
30x10
30x10
25x10
25x10

high pulls
110x10
110x10
110x8
110x8

shurgs
360x10
360x10
360x10
360x8

weight- 197.8

kartwheel
09-29-2006, 11:53 AM
there you go son. time to get big again.

mooseusaf
09-29-2006, 04:00 PM
did a quick session

cable crunches
15x95
15x95
15x95
15x85

decline situps
4x20+25

weight- 198.2

mooseusaf
09-30-2006, 06:57 PM
i havent worked my legs in so long so i a light workout.

box squats
10x225
10x225
10x225
10x225

iso leg extentions
10x50
10x50
10x50
10x50

seated calf raises
10x150
10x240
10x240
10x240
10x240

i felt so weak. after i got done, i was taken a piss in the locker room and both my calfs were shaken. i havent really done heavy legs since i tore my acl in high school. back in high school i would have laughed if i saw somebody my size box squatin 225. i still have thick legs from my days of wrestlin but not what they used to be. tomorrow is chest, im pumped up just thinkin about it.

weight- 198.2

mooseusaf
10-01-2006, 10:38 PM
bb bench
265x9
265x7
245x8
225x9
225x8

db incline press
80x8
80x8
75x8
75x8

iso decline press
235x10
275x10
275x8

i felt so drained today, my diets been lacking. i havent been able to eat like i normally do. i get enough protien just not enough carbs.

weight- 196.2 wtf??

kartwheel
10-02-2006, 03:25 AM
looking good, ward. you'll be putting up 400 on the bench in a few months. let me know when your ready, i wanna be there. peace man.

mooseusaf
10-03-2006, 03:18 PM
flag football sucks, i severly sprained my shoulder at my game yesterday and we still lost by 2. 28-30. well, i guess i'll be hittin the legs and abbs more untill the pain subsides. i just started bulkin again but it'll have to wait.

Stumprrp
10-03-2006, 03:29 PM
welcome back my friend, bench looks super strong!! <--jealous

mooseusaf
10-07-2006, 06:51 PM
i wanted to go to the gym today but it closed at 6:00pm. what kind of gym closes at 6? i'll just go do some leggs tomorrow since that really the only thing i can do.

mooseusaf
10-11-2006, 03:02 AM
well, since i cant do a bulk cycle with kartwheel, i guess i'll start a cut cycle instead. im just gonna be doing alot of cardio, legs,and abbs. i'll be going to the doc sometime this week to see if im gonna need to get an mri. right now they think i have a torn rotator cuff. i havent worked out in over a week and im done bein pissed. i just gonna do what i can.

mooseusaf
10-12-2006, 04:07 AM
lat pull downs
100x10
100x10
90x10
90x10
90x8+52.5x15 for a drop set
super set with cable tri extentions
65x15
105x15
105x15
105x12
105x10

seated dips
270x10
270x10
270x15
270x12
super sets with iso loat pull downs
180x10
180x10
i had to cut these short cause it started bothering my shoulder
so i jumped right into some bb curls. i like callin them power curls
90x10
110x9
130x7
140x6
150x5
110x8
90x8

preacher curls, i did these with really strict form
60x8
50x10
50x8
50x8
50x7

weight- 197.2


i spent the first 10mins tryin out my shoulder to see what i can do. it'll be a little while before i bench again or do any other pressing movements. pull ups aggervated it but lat pull downs were fine. weired. but it felt good to be in the gym again. im takin no-explode before my workouts, cellmass directly after my workouts and follow it up with a protien shake. im also takin nitrix.

kartwheel
10-12-2006, 07:49 AM
i'm impressed man. with all that shoulder pain i've been hearing about you still got it done. good man.

mooseusaf
10-12-2006, 11:53 PM
yesterday was a rest day, my arms were slaughtered, there still sore. shoulder doesnt feel to bad, im gainin back some rang of motion. heres what my diet looked like yesterday.
1 scoop ON's protien
3 eggs scambled with some ham and mushrooms, 1 cup of peas, and 1 cup of corn.
1 scoop ON's protien
a lean cuisine meal that had some protien (24g) and that was low in fat
sausage and egg sandwich
3 table spoons of peanut butter


i was so tired i fell asleep almost directly after work and slept for 10 hours. i felt like i could have slept longer but that thing called work was gettin near. after work today i'll hit some legs.

kartwheel
10-13-2006, 02:00 AM
hey ward, i'll probably see you there. i'll be at the gym after work doing chest and tri's.

mooseusaf
10-13-2006, 12:58 PM
leg press
260x10
350x10
440x10
530x10
440x10

iso kneeling leg curls
80x10
80x10
80x8
60x8

calf raises
530x10
530x10
530x10

these hurt so good. i could hardly walk up the steps to get to my room. they were done at a pretty high pace, i was settin pretty good. cuttins not so bad, im used to from my wrestlin days. memories.....im keepin track of my diet with dayfit. i'll try to get to 180lbs or when im pleased. i cant wait to be able to bench again.

mooseusaf
10-17-2006, 12:01 AM
i was able to do some chest on sat. i didnt want to push it hard. my shoulder is feelin better.

BB bench
10x225
10x225
10x225
6x225 pause presses+2 reps

iso lateral incline press
242x10
242x10
242x10
242x10

iso latersl decline press
242x10
280x10
280x8
280x8

since it felt good after this workout, i'll be puttin the weight back on.

mooseusaf
10-17-2006, 12:22 AM
i was so surprised by the way may shoulder felt today.

db presses
75x10
80x10*
90x6
80x8


i actually did 80 and an 85, it wasnt on purpose. it happens all the time. i just get pumped up and see the weight and when i go grab it, its different weights like this. i didnt notice untill kartwheel said somethin after i did it.

fornt raises with db super set with lat raises
30x10
30x10
30x10
40x10

bent over rear delt raises*
15x10
15x10
15x10
15x10
i had never done rear delts like this before, i normaly do decline cable cross overs to hit the rear delt but they hurt my shoulder but these worked just fine.

nose breakers
100x10 close grip
100x10 wide grip
100x10 wide grip

tri push downs
105x10
105x10
100x10
95x10

weight- 198.2

kartwheel
10-17-2006, 01:50 PM
hey man, i got some info on a poker tornament that is taking place dec 30, 31, and jan 1 at the vegas hotel. $100 entry, approx $25k for first place. top 20 get paid. 600 entrants only. think i'm gonna play.

mooseusaf
10-18-2006, 12:28 AM
pullups
bwx15
bwx10+45lbs
bwx8+45lbs
bwx10+25lbs
bwx8+25lbs
bwx15

iso lat pull downs
65x10
100x10
90x10
80x12
80x10 drop set 40x15

straight arm pull downs
50x10
65x10
85x10
85x8 drop set 40x12 drop set 25

bb curls
95x10
115x9
135x5
135x5
115x8
95x8

preacher curls* strict
70x10
60x10
60x8
50x8
50x7

*my grip was failing today. im gonna start using wrist starps to save my grip for when i curl cause i didnt feel like my bi's were worked enough.

weight- 196.4

mooseusaf
10-19-2006, 03:22 AM
yesterday was a grow day, im gonna hit the legs this morning.

kartwheel
10-19-2006, 07:25 AM
tear em up son.

mooseusaf
10-23-2006, 03:43 AM
v squats
415x10
505x10
450x5

leg press
415x10
505x10
600x8
555x8

short but sweet

mooseusaf
10-23-2006, 11:55 PM
bb bench
265x8
275x6
265x6
225x9

incline db press
60x8
80x10
90x10
100x6
90x10

decline cable fly's
30x12
35x10
30x12
30x12

skull crushers
80x10
100x10
80x10

rope tri extentions
60x15
72.5x10
80x10 drop set 50x10

i felt pretty good after this work out. i had a little bit more motavation form kartwheel and some other guys. plus when somebodys max'n out, everybody gets pumped up. i'll most likely try to max out in about 4 to 5 weeks.

Stumprrp
10-24-2006, 12:48 PM
that bench depresses me bro real nice, whats v squat? no barbell?

kartwheel
10-24-2006, 07:27 PM
yeah, ward, hit that max out son. let's getter done

mooseusaf
10-25-2006, 06:07 PM
yesterday
wide grip pull downs
200x10
220x10
240x8

close grip iso pull downs
100x10
110x10
100x10 drop set 50x15

wide grip bb curls
105x10
125x8
145x5
155x2
125x8
105x8

preacher curls
80x10
60x8
60x6
50x8
50x6

revers grip curls
50x10
50x10
50x8

straight arm pull downs
65x10
72.5x10
72.5x10
72.5x8 drop set 40x8


*i used wrist straps to save my grip to really hit the bi's.
weight - 196

today i will call a rest day but i moved sand bags all day. i was valuntold to do this. epr bullet.

Stumprrp
10-25-2006, 07:25 PM
strong workout dude

mooseusaf
10-26-2006, 10:52 AM
db presses
80x10
90x8
100x6
90x8
80x8

front raises
35x10
35x10
35x10

lat raises
35x10
35x10
35x10

rear raises
15x10
15x10
15x10

shrugs
295x10
385x10
385x10

Stumprrp
10-26-2006, 01:15 PM
another strong workout, bastard you beat my shoulder press PR by 2 reps! lol.

kartwheel
10-26-2006, 04:05 PM
dude, i can't catch you in the db military press. i finally put up 85's and here i see you throughing around 100's. comon son!

Stumprrp
10-26-2006, 04:56 PM
interesting man, ive done 100 x 4 yet your bench owns mine like hell!

mooseusaf
10-28-2006, 03:49 PM
bb bench
275x8
275x6
265x7
225x6

incline db press
90x8
105x5
100x6
90x8

seated cable incline flys
30x10
30x8
25x10

seated cable decline flys
25x10
20x10
15x10

mooseusaf
10-31-2006, 02:01 AM
yesterday was a grow day, i was tired from work so i slept all day. i plan on doing some back and bi's in the mornin.

mooseusaf
10-31-2006, 12:01 PM
wide grip pull downs
200x10
240x10
220x8

close grip iso pull downs
110x10
100x12
100x10 drop set 50x15

straight arm pull downs
65x15
80x12
80x10
80x10 drop set 40x10
super set with straight arm pullovers
60x10
60x10
60x10
60x10

wide grip bb curls
115x10
135x8
155x7
155x5
125x8
115x10

preacher curls
70x10
70x8
60x10
60x8

incline db curls
40x10
40x8
30x10

cardio- ran 1-1/2 miles

*i used wrist straps to save my grip to really hit the bi's.
weight - 198

Stumprrp
10-31-2006, 03:03 PM
those curls are looking mighty mean along with that bench, do you do deadlifts or squats?

mooseusaf
11-01-2006, 11:51 PM
db press
85x10
100x6
95x8
90x8
85x10

lat raises
40x10
40x8
30x10

front raises
40x10
40x8
30x10

rear delt raises
20x10
20x10
15x10

weight- 201??

im feelin leaner so im not worried about the weight. im gonna hit some lower body in the mornin.

mooseusaf
11-03-2006, 03:05 AM
v- squat
325x10
415x10
375x10

leg press
505x10
595x8
505x10
415x10

decline crunches
25x4
superset with six inches and leg lifts
10x4

weight- 202

mooseusaf
11-03-2006, 04:00 PM
overhead db extentions
100x10
115x10
130x8
115x10
100x10

dips
bw+45x10
bw+90x10
bw+80x10
bw+70x10
bwx15

v bar extentions
85x10
95x10
95x10
85x10 drop set 50x12

cable iso curls
25x15
35x12
30x12
30x10
25x10

these hurt sooooo good, my arms were so pumped after this. i could have easily measured 20in today.

weight- 202.2

mooseusaf
11-06-2006, 10:55 PM
pull ups
bwx10
bw+45x10
bw+45x10
bw+35x10
bw+25x12
bwx15

cable rows
200x10
240x10
220x10
200x10 drop set 120x10

straight asrm pull downs
72.5x10
80x10
85x9
72.5x10 drop set 45x10

super set with straight arm pull overs
60x10
60x10
60x10
60x10

cardio- ran a mile

weight- 199

mooseusaf
11-08-2006, 12:27 AM
bb bench
275x9
265x9
245x9
225x10

incline db press
105x6
95x8
90x8
85x8 drop set 45x10

cable fly's, incline and decline in circuit
35x10
35x8
25x10
20x10
15x10

weight- 201.8

*i didnt have a spot today, i felt like i could have done a couple more reps with all the presses but i didnt want to get stuck. i think i could have set a personal record in bench today, i'll most likely max on bench in a couple more weeks.

mooseusaf
11-09-2006, 02:50 AM
yesterday was a grow day but i did do an hour and a half of take downs and grappling pratice. it feels like i might have strained or pulled a muscle in my calf where the ham string connects. i might just need to stretch it out real good or something.

mooseusaf
11-10-2006, 02:19 AM
db presses
65x10 warm up
100x8*PR
95x8
95x6
90x8

lat raises
40x10
40x10
30x10

rear lat raises
20x10
20x10
15x10

weight- 199

Stumprrp
11-10-2006, 07:37 AM
nice db presses moose.

mooseusaf
11-10-2006, 05:33 PM
over head db extentions
60x10 warm up
100x10
130x10
130x10
120x10

dips
bwx10
bw+90x10
bw+90x8
bw+80x8

cable tri extentions
95x10
105x10
95x10

bb curls
115x10
135x8
155x5
115x10

iso cocentration cable curls
20x10
20x10
20x10 drop set 10x10

mooseusaf
11-12-2006, 04:01 PM
v squat
325x10
415x10
415x10
415x10

seated calf raises
bw+90x10
bw+135x10
bw+135x10
bw+135x10

decline sit ups, lower back extentions, and six inches done in circut supersets in this order
bwx25x2
bwx15, bw+25x12
10,10

weight- 201

Stumprrp
11-12-2006, 04:54 PM
nice workouts but may i reccomend something moose, you need much MUCH more lower body work, add in barbell squats, any form of deadlift, good morning, single leg work, jumping, all of this, your progress will be even better

mooseusaf
11-13-2006, 02:21 PM
pull ups
bw+45x10
bw+45x10
bw+45x10
bw+25x10
bwx10

low pulls
240x10
220x10
200x10 drop set 120x10

straight arm pull downs
72.5x10
72.5x10
72.5x10 drop set 35x10

straight arm pull overs
75x10
75x10
75x10

cable iso concentration curls
25x15
30x10
25x12
25x20
20x10 drop set 10x10

weight- 200.2

mooseusaf
11-14-2006, 10:24 AM
bb bench
315x4
315x5
300x5
275x6
255x8

incline db press
100x8
110x6
100x8
90x10 drop set 50x10

seated decline and incline cable fly's, supersets
25x10, 25x10
30x8, 20x10
25x8, 20x8 drop set 10x10

cable rope extentions
87.5x10
95x10
87.5x10
80x10 drop set 50x10

weight- 200.2

Stumprrp
11-14-2006, 10:43 AM
rediculous benching

mooseusaf
11-14-2006, 02:31 PM
i wanted to switch it up and do some lower reps

Stumprrp
11-14-2006, 02:37 PM
continue to do so, you still get size gains with lower reps and there better for cutting

mooseusaf
11-16-2006, 07:13 PM
db press
90x10
100x9
105x6
95x8 drop set 45x10

lat raises
45x10
45x8
30x10
30x10 drop set 20x8

lat raises
45x10
35x10
30x10 drop set 15x10

i forgot to hit the rear delts today, i realized it when i was driving back home.

weight- 199

mooseusaf
11-18-2006, 03:38 PM
yesterday

over head tri extentions
100x10
130x10
130x10
115x10

dips
bw+90x10
bw+90x10
bw+90x10
bw+90x8 drop set bw+45x8

cable pull downs palms up
80x10
95x10
95x10
95x8 drop set 50x12

bb curls
120x10
120x8
115x10
115x8

iso concentration cable curls
25x15
30x10
25x12
25x10
20x10 drop set 10x12

weight- 198

mooseusaf
11-22-2006, 12:17 AM
bb bench
300x5
315x3
315x3
275x5

incline db press
80x12
95x8
95x10
95x8

seated cable flies incline and decline in circuit
30x10
25x10
25x10
25x8 drop set 15x10

weight- 198
i felt like i just didnt have it today. i only got a couple hours of sleep before i had to go to work but i needed to hit some chest. i'll most likely hit chest again on friday or saturday.

mooseusaf
11-22-2006, 12:24 AM
pull ups
bw+45x10
bw+70x6
bw+45x10
bw+45x8 drop set bwx10

cabe low rows
240x10
220x10
200x10 drop set 120x12

straight arm pull downs in circuit with pull overs
80x10, 70x10
80x10, 70x10
95x10, 70x10
80x10 drop set 45x12

iso cable concentration curls
25x15
30x10
25x10
20x12
20x10 drop set 10x12

weight- 200
i did this work out after i got some sleep and i felt fine. hopefully the chest workout was a fluke.

mooseusaf
11-24-2006, 02:41 PM
bb bench
225x5
315x4
315x4
275x6

incline db press
95x8
110x6
100x8
95x8 drop set 45x10

pec deck machine
115x10
110x10
90x10 drop set 45x10

weight-- 200.8

mooseusaf
11-27-2006, 08:08 PM
yesterday

close grip bench
225x10
225x10
225x10
225x10

nose breakers
100x10 drop set 80x10
100x10 drop set 80x10
100x10 drop set 80x10
100x10 drop set 80x10

cable v-bar push downs
95x10
85x10
85x10
85x10 forced repsx6

machine preacher curls
honestly i cant remember
4 sets of 10 with a set of 5 reps for negatives

cable rope curls
70x10
55x10
55x10
55x10 forced repsx6

concentration curls
35x10
35x10
45x10
35x10 drop set 30x10


weight-- 203

mooseusaf
11-27-2006, 08:13 PM
the day before yesterday

deadlifts
405x6
355x8
355x8

pull ups
bw+45x10
bw+45x10
bw+45x10
bw+25x10 drop set bwx10

cable rows
240x8
220x10
200x10 drop set 100x15

weight-- 202