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Reload this Page Moush's STS Training Log
Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Default 11-05-2008, 11:37 AM

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Originally Posted by moush View Post
2) Lateral Raises
1st set is a medium rep set (8-10 reps) 50 x 10
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 75 x 9
those lateral raises being done on a machine?
cause if your using dumbbells... G' DAMN you strong!!
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Default 11-06-2008, 12:04 AM

yea leaning....I usually hang off the side of the hammer strength trap machine...i do cheat dont get me wrong but with good form


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Default 11-06-2008, 12:09 AM

cheating with heavy ass sets normally gets more the most sore so its all good =x
just wondering
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Default 11-06-2008, 10:43 AM

Thursday
Biceps

1) Standing WIDE Barbell Curls
1st set is a medium rep set (8-10 reps) 60 x 10
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a medium rep set (8-10 reps) 75 x 9

2) D-bell Curls
1st set is a medium rep set (8-10 reps) 25 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 10
4th set is a medium rep set (8-10 reps) 45 x 5

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls w cable (rope)
1st set is a medium rep set (8-10 reps) 70
2nd set is a medium rep set (8-10 reps) 90
3rd set is a medium rep set (8-10 reps) 100 x9

Triceps

1) Close grip Bench
1st set is a medium rep set (8-10 reps) 205 x 10
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a medium rep set (8-10 reps) 245 x 3

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 175 x 10

3) Overhead Single Arm Ext
1st set is a medium rep set (8-10 reps) 20 x 10
2nd set is a medium rep set (8-10 reps) 30 x 10
3rd set is a medium rep set (8-10 reps) 35 x 7


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Default 11-24-2008, 11:41 AM

The past 2 weeks I went thru a much needed prime with no supps and 1 hr cardio 5-7 days a week.

Today I started up my supplements, cut down cardio to 35 min post lift, and started eating an apple 1 hr preworkout, started taking Waxy Maize Starch (17 g carbs) with 1 scoop of protein (24 g pro) in water during my workout followed by 1 scoop protein, and cell mass PWO. I am following the 3 days low, 1 high, 2 low, 1 high (cheat) day carb cycling.

Monday:
Chest

1) Incline Dumbbell Press
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a medium rep set (8-10 reps) 100 x 7

2) Incline Barbell Press
1st set is a medium rep set (8-10 reps) 155 x 10
2nd set is a medium rep set (8-10 reps) 205 x 9
3rd set is a medium rep set (8-10 reps) 225 x 7
4th set is a medium rep set (8-10 reps) 275 x 5

3) Flat Dumbell Press
1st set is a medium rep set (8-10 reps) 70 x 10
2nd set is a medium rep set (8-10 reps) 80 x 7
3rd set is a medium rep set (8-10 reps) 90 x 2
4th set is a medium rep set (8-10 reps) 55 x 8

4) Machine PRess
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a medium rep set (8-10 reps) 200 x 8

Calves

1) Donkey Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 400 x 10
2nd set is a medium rep set (8-10 reps) 445 x 10
3rd set is a medium rep set (8-10 reps) 470 x 10
4th set is a medium rep set (8-10 reps) 490 x 10

2) The seated calf raise machine.
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 125 x 10
4th set is a medium rep set (8-10 reps) 140 x 10


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Default 12-08-2008, 12:11 PM

I didn't think I'd ever see this log stall! Hope you are doing okay and still hitting it!


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Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 12-08-2008, 11:28 PM

yea bro...Ive actually been training with a guy who competes...following his routine and working as partners and i feel great...just lookin for a change thats all....

all is well and im bulking right now...ive added waxy maize along with 1 scoop of whey during my workout and i must say HOLY COW!!! I love it the pumps and strength are completely outta this world! So all my carbs are pre, during and post workout except for wed and sat as high carb days


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Default 12-09-2008, 07:48 AM

Wow incredibly heavy weights...hope you dont mind me looking over your training for ideahs for my next cycle.


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Default 01-16-2009, 01:29 PM

Where you at bro?


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Default 10-24-2009, 08:16 PM

What happened to moush, any one know?


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Default 10-12-2010, 02:06 PM

Hey bros! whats goin on??


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Default 10-12-2010, 02:09 PM

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Originally Posted by moush View Post
Hey bros! whats goin on??
Hey bro! Great to hear from ya! How's it going?


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Default 10-12-2010, 02:15 PM

All is well Im still in the game working hard! I kinda fell off the STS wagon for a while and have been training on my own. I currently weight 215 lbs and decently lean, a perfect maintanance weight for me.

I was hoping to jump back on the wagon with the STS diet and training but im gonna need a quick recap. Has anything changed with STS? Im hoping Ronnie can chime in and help me out

I am currently in the process of opening up a Muscle Maker Grill in my area so i have been pretty busy with that as well as my current job til MMG opens.


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Default 10-12-2010, 02:37 PM

Quote:
Originally Posted by moush View Post
All is well Im still in the game working hard! I kinda fell off the STS wagon for a while and have been training on my own. I currently weight 215 lbs and decently lean, a perfect maintanance weight for me.

I was hoping to jump back on the wagon with the STS diet and training but im gonna need a quick recap. Has anything changed with STS? Im hoping Ronnie can chime in and help me out

I am currently in the process of opening up a Muscle Maker Grill in my area so i have been pretty busy with that as well as my current job til MMG opens.
I haven't seen Ronnie around in a while, but I think Mac still talks to him. Tell me a little about MMG...that sounds very cool!


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Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 10-12-2010, 03:22 PM

I talk to him through email. I will tell him you where looking for him'

Nice to see you around.


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Default 10-15-2010, 01:23 AM

Quote:
Originally Posted by moush View Post
All is well Im still in the game working hard! I kinda fell off the STS wagon for a while and have been training on my own. I currently weight 215 lbs and decently lean, a perfect maintanance weight for me.

I was hoping to jump back on the wagon with the STS diet and training but im gonna need a quick recap. Has anything changed with STS? Im hoping Ronnie can chime in and help me out

I am currently in the process of opening up a Muscle Maker Grill in my area so i have been pretty busy with that as well as my current job til MMG opens.
Dude i was on the same idea, making a good eats grill right next to my gym! hope that pans out for the best moush.

Great to see you stopping in.
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