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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 01-02-2008, 09:25 AM

Im definitely tight and sore in the last especially after yesterday! I had an awesome workout yesterday and an even better one today...check out my lifts for today

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 195 x 6
3) 175 x 9
4) 155 x 10
5) 135 x 10

Machine Side Raises
1) 40 x 15
2) 50 x 10
3) 60 x 10
4) 80 x 10
5) 100 x 6

Reverse Flye Machine (Rear Delts)
1) 160 x 5
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 80 x 10
2) 120 x 7
3) 90 x 10
4) 85 x 10
5) 75 x 15
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Default 01-03-2008, 09:03 AM

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 100 x 5
3) 85 x 9
4) 70 x 15

Hammer Strength Preacher Curls
1) 25 x 15
2) 35 x 10
3) 45 x 10
4) 55 x 5

Hammer Curls (with bar)
1) 55 x 12
2) 65 x 10
3) 70 x 6

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 70 x 10
2) 115 x 4
3) 95 x 4
4) 80 x 10
5) 70 x 15

Tricep Pushdowns (straight bar attachment)
1) 100 x 15
2) 120 x 12
3) 150 x 10
4) 160 x 10
5) 170 x 7
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Default 01-04-2008, 09:35 AM

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 275 x 6
3) 245 x 8
4) 225 x 10
5) 185 x 15

Leg Extensions
1) 100 x 15
2) 140 x 10
3) 160 x 10
4) 180 x 10
5) 200 x 7

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 335 x 3
3) 265 x 8

Leg curls
1) 120 x 15
2) 140 x 10
3) 150 x 10
4) 170 x 10
5) 195 x 5
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Default 01-04-2008, 10:56 AM

Good Job on the Stiff legg dead lifts


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 01-04-2008, 01:38 PM

yeah thats some good poundage. how come on that primary exersize(stiffleg deads) you didnt do 5 work sets? sorry but im really new to sts and am trying to get it down
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Default 01-04-2008, 02:03 PM

im not sure of the exact reasoning but i would assume its because you hit your glutes and hams when you do squats.
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Default 01-06-2008, 08:40 PM

Quote:
Originally Posted by swoleness View Post
yeah thats some good poundage. how come on that primary exersize(stiffleg deads) you didnt do 5 work sets? sorry but im really new to sts and am trying to get it down
You would over-train the lower-back if you performed 5 sets!


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Default 01-07-2008, 08:46 AM

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 205 x 10
2) 295 x 4
3) 250 x 7
4) 230 x 9
5) 175 x 14

Incline Flyes
1) 30 x 15
2) 35 x 10
3) 40 x 10
4) 45 x 8
5) 50 x 2

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 220 x 10
2) 320 x 6
3) 280 x 8
4) 240 x 10
5) 190 x 15

Angled Seated Calf Raise
1) 120 x 15
2) 180 x 10
3) 220 x 10
4) 280 x 10
5) 320 x 7
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Default 01-07-2008, 01:43 PM

hey whats up moush. awsome job on all your pictures you have going here. so this is your second minicycle with sts? what do you think about sts so far?

welcome to illpumpyouup.com
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Default 01-07-2008, 03:54 PM

i absolutely love the program. I have never made such tremendous gains in my lifting before and so see the weight increase every week keeps you very motivated to keep on upping the weight or increasing reps.
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Default 01-07-2008, 03:55 PM

onetiredkris I used to live in Encino and my aunt lived in van nuys
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Default 01-07-2008, 04:54 PM

!!! thats wild bro, i live on ventura and coldwater canyon. my old house was in van nuys @sherman way /woodman

good to see some cali kids in here.
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Default 01-08-2008, 09:09 AM

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 365 x 5
3) 275 x 10

Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 3
3) 150 x 8
4) 135 x 8
5) 110 x 15

Hammer Strength Bent Arm Pullover
1) 100 x 15
2) 110 x 10
3) 130 x 10
4) 150 x 8
5) 170 x 6

Seated Cable Rows
1) Prep Set 130 x 10
2) 200 x 5
3) 160 x 10

Supported T Bar Rows
1) 80 x 15
2) 105 x 9
3) 130 x 5
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Default 01-09-2008, 11:49 AM

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 205 x 2
3) 175 x 9
4) 160 x 10
5) 140 x 12

Machine Side Raises
1) 40 x 15
2) 50 x 10
3) 65 x 10
4) 80 x 10
5) 105 x 5

Reverse Flye Machine (Rear Delts)
1) 160 x 6
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 80 x 10
2) 120 x 7
3) 95 x 10
4) 85 x 10
5) 80 x 15
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Default 01-10-2008, 09:06 AM

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 105 x 5
3) 85 x 9
4) 70 x 15

Hammer Strength Preacher Curls
1) 35 x 15
2) 45 x 10
3) 55 x 9
4) 65 x 5

Hammer Curls (with bar)
1) 45 x 15
2) 65 x 8
3) 75 x 6

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 70 x 10
2) 115 x 5
3) 95 x 9
4) 85 x 10
5) 75 x 12

Tricep Pushdowns (straight bar attachment)
1) 100 x 15
2) 120 x 12
3) 150 x 10
4) 160 x 10
5) 175 x 5
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Default 01-11-2008, 10:36 AM

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 175 x 10
2) 280 x 5
3) 250 x 8
4) 235 x 10
5) 195 x 15

Leg Extensions
1) 100 x 15
2) 140 x 10
3) 160 x 10
4) 180 x 10
5) 220 x 6

Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 225 x 10
2) 335 x 4
3) 275 x 8

Leg curls
1) 120 x 15
2) 145 x 10
3) 155 x 10
4) 175 x 9
5) 195 x 7
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Default 01-14-2008, 08:42 AM

CRUISE PHASE BEGINS

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 215 x 10
2) 295 x 4
3) 250 x 9


Incline Flyes on Cables
1) 20 x 15
2) 30 x 10
3) 45 x 8

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 220 x 10
2) 325 x 5
3) 280 x 8


Angled Seated Calf Raise
1) 120 x 15
2) 220 x 10
3) 325 x 5


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Default 01-15-2008, 08:50 AM

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 370 x 4


Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 3
3) 150 x 10

Hammer Strength Bent Arm Pullover
1) 110 x 15
2) 130 x 10
3) 160 x 7

Seated Cable Rows
1) Prep Set 150 x 10
2) 210 x 5

Supported T Bar Rows
1) 90 x 15
2) 120 x 7


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Default 01-15-2008, 03:31 PM

damn moush your doing good with yourself man, keep it up!
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Default 01-16-2008, 09:08 AM

thanks mustbbig...i love the STS program. I have never made strides like this in strength before and I feel great! Unfortunately I wont be able to go through another cruise phase because I will be undergoing abdominoplasty (tummy tuck) to remove the excess skin from my abdominal area.

Behind the Neck Shoulder Press
3 warmup sets (12,6,6)
1) Prep Set 145 x 10
2) 200 x 5
3) 175 x 9

Machine Side Raises
1) 50 x 15
2) 80 x 10
3) 105 x 5

Reverse Flye Machine (Rear Delts)
1) 160 x 6
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 80 x 10
2) 120 x 8
3) 95 x 10


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