IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness Find Us on Facebook! Follow Us on Twitter! Follow Us on Twitter! Ad Space Available
Register FAQ Members List Social Groups Calendar Search Today's Posts Mark Forums Read
Go Back   IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness > Training and Exercise > Training & Bodybuilding Routines
Reload this Page Moush's STS Training Log
Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

Reply
 
Thread Tools Display Modes
(#41)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-17-2008, 08:31 AM

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 110 x 5

Hammer Strength Preacher Curls
1) 40 x 15
2) 70 x 8

Hammer Curls (with bar)
1) 65 x 14
2) 80 x 8

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 80 x 10
2) 120 x 4
3) 90 x 10

Tricep Pushdowns (straight bar attachment)
1) 120 x 15
2) 150 x 12
3) 165 x 10


Reply With Quote
(#42)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-18-2008, 08:30 AM

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 205 x 10
2) 295 x 5
3) 270 x 9


Leg Extensions
1) 120 x 15
2) 180 x 10
3) 225 x 6


Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 235 x 10
2) 325 x 6


Leg curls
1) 130 x 15
2) 175 x 9


Reply With Quote
(#43)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-21-2008, 08:27 AM

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) Prep Set 235 x 10
2) 295 x 4
3) 255 x 7

Incline Flyes with cables
1) 30 x 15
2) 40 x 10
3) 55 x 8

Calves
Angled Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) Prep Set 240 x 10
2) 340 x 5
3) 280 x 9

Angled Seated Calf Raise
1) 140 x 15
2) 240 x 10
3) 340 x 4


Reply With Quote
(#44)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-22-2008, 08:37 AM

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 245 x 10
2) 380 x 4


Shoulder Width Lat Pull Down
1) Prep Set 100 x 10
2) 180 x 5
3) 150 x 10

Hammer Strength Bent Arm Pullover
1) 110 x 15
2) 130 x 10
3) 180 x 6

Seated Cable Rows
1) Prep Set 150 x 10
2) 220 x 5

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


Reply With Quote
(#45)
Old
Ronnie Rowland's Avatar
Ronnie Rowland is Offline
Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold
 
Posts: 540
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Nov 2007
Thumbs up 01-22-2008, 09:29 AM

Quote:
Originally Posted by moush View Post
Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 205 x 10
2) 295 x 5
3) 270 x 9


Leg Extensions
1) 120 x 15
2) 180 x 10
3) 225 x 6


Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 235 x 10
2) 325 x 6


Leg curls
1) 130 x 15
2) 175 x 9
I see you are up to 300 lbs in good form on squats!


Reply With Quote
(#46)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-23-2008, 08:56 AM

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

Leaning Side Lateral Raises (didnt like the hammer strength)
1) 25 x 15
2) 40 x 10
3) 50 x 7

Reverse Flye Machine (Rear Delts)
1) 160 x 7
2) 140 x 10
3) 120 x 15

Shrugs
1) Prep Set 85 x 10
2) 120 x 8
3) 95 x 10

yes sir! im going for 300 lbs this friday!


Reply With Quote
(#47)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-24-2008, 08:29 AM

Thursday

Biceps
Standing Barbell Curls
3 warmup sets (12,6,6)
1) Prep Set 75 x 10
2) 110 x 5

Hammer Strength Preacher Curls
1) 55 x 15
2) 70 x 9

Hammer Curls (with bar)
1) 65 x 15
2) 75 x 7

Triceps
Lying Tricep Extensions
3 warmup sets (12,6,6,)
1) Prep Set 80 x 10
2) 120 x 4
3) 90 x 10

Tricep Pushdowns (straight bar attachment)
1) 120 x 15
2) 150 x 12
3) 170 x 9


Reply With Quote
(#48)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-25-2008, 10:45 AM

Friday
Legs
Barbell Squat
3 warmup sets (12,6,6)
1) Prep Set 225 x 10
2) 305 x 3
3) 255 x 8


Leg Extensions
1) 120 x 15
2) 180 x 10
3) 225 x 7


Hamstrings
Stiff Leg Deadlift
3 warmups (12,6,6)
1) Prep Set 255 x 10
2) 330 x 5


Leg curls
1) 130 x 15
2) 175 x 10


Reply With Quote
(#49)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-28-2008, 08:18 AM

2 Week Prime Phase -
-No Supplements
-Reduced approximately 500 cals from diet
-45 min of cardio 5 days a week on Elliptical


Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) 235 x 14

Incline Flyes
1) 35 x 15


Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) 275 x 14

Seated Calf Raise
1) 100 x 15


Reply With Quote
(#50)
Old
RickB's Avatar
RickB is Offline
Admin/IPYU I.T.
RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of
 
Posts: 12,672
Thanks: 14
Thanked 36 Times in 36 Posts
Join Date: Dec 2006
Location: Jacksonville, TX
Send a message via Yahoo to RickB
Default 01-28-2008, 10:26 AM

The log is looking good bro! Keep at it!
Reply With Quote
(#51)
Old
RoaringMad Mac's Avatar
RoaringMad Mac is Offline
Hulk Administrator
RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute RoaringMad Mac has a reputation beyond repute
 
Posts: 14,041
Thanks: 6
Thanked 49 Times in 49 Posts
Join Date: Aug 2005
Location: Margaret Alabama
Send a message via MSN to RoaringMad Mac Send a message via Yahoo to RoaringMad Mac
Default 01-28-2008, 11:11 AM

I'm still watching too.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
Reply With Quote
(#52)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-29-2008, 09:30 AM

thanks bros...this is my last go around though. I will be under going abdominoplasty (tummy tuck) to remove the excess skin on Feb 13th. I probably wont be able to lift for 2 months but I can start doing cardio after 3-4 weeks.

Tuesday - Back

Deadlifts
3 warmup sets of 135 (12,6,6)
1) Prep Set 275 x 14


Shoulder Width Lat Pull Down
3 warmup sets of 100 (12,6,6)
1) Prep Set 125 x 15


Bent Arm Pullover on Hammer Strength
1) 130 x 15

Seated Cable Row
3 warmup sets of 100
1) 150 x 15

Supported T Bar Rows
1) 90 x 15


Reply With Quote
(#53)
Old
RickB's Avatar
RickB is Offline
Admin/IPYU I.T.
RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of
 
Posts: 12,672
Thanks: 14
Thanked 36 Times in 36 Posts
Join Date: Dec 2006
Location: Jacksonville, TX
Send a message via Yahoo to RickB
Default 01-29-2008, 09:41 AM

Keep us posted on how it's going. I know if you are like most of us, the mental part of not being able to workout could be the toughest part.


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








Reply With Quote
(#54)
Old
onetiredkris's Avatar
onetiredkris is Offline
The Riot!
Moderator
onetiredkris is a name known to all onetiredkris is a name known to all onetiredkris is a name known to all
 
Posts: 5,320
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Jan 2007
Location: North Hollywood, California
Send a message via AIM to onetiredkris Send a message via Yahoo to onetiredkris
Default 01-29-2008, 12:21 PM

give this last 14-15 days hell. by your transformation pictures, im sure you can recover from that 2 month break faster than i can grow in a year!! =]
Reply With Quote
(#55)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-30-2008, 08:25 AM

hey RickB - that is definitely my biggest issue im having trouble dealing with. The doctor said I can do cardio (elliptical) within 3-4 weeks after surgery so thats a good thing - i can lean out a little to really see drastic changes in my abs! but as far as lifting yea im lookin at 2-3 months! The longest break I ever took was 1 week off here and there for rest and recovery.

Onetiredkris - im trying to give my body hell doing 45 min cardio 5 days a week during the prime and cut down some cals so i dont go into surgery so heavy and at the same time i get my heart conditioned again. I really hope your right about the recovering from the break im gonna go insane!


Reply With Quote
(#56)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-30-2008, 08:25 AM

Wednesday - Shoulders
Seated Smith Machine Shoulder Press
3 warmup sets 95 (12,6,6)
1) 165 x 15

Leaning unilateral Lateral Raise
1) 35 x 15

Reverse Flye Machine (Rear Delts)
1) 120 x 15

Shrugs
1) 85 x 15


Reply With Quote
(#57)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 01-31-2008, 08:33 AM

Thursday

Biceps
Standing Barbell Curls
3 warmup sets 35 (12,6,6)
1) 85 x 12


Preacher E-Z Bar Curls
1) 60 x 14

Hammer Curls
1) 25 x 15

Triceps
Lying Tricep Extensions
3 warmup sets 50 (12,6,6,)
1) 80 x 15

Tricep Pushdowns (rope)
1) 120 x 15


Reply With Quote
(#58)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 02-01-2008, 09:30 AM

Friday
Legs
Barbell Squat
3 warmup sets 135 (12,6,6)
1) 225 x 12

Leg Extensions
1) 160 x 15

Hamstrings
Stiff Leg Deadlift with D-bells
3 warmups 135 (12,6,6)
1) 95 x 15

Leg curls
1) 140 x 15


Reply With Quote
(#59)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 02-04-2008, 08:53 AM

Monday - Chest
Decline Barbell Bench Press
3 warmup sets of 135 (12,6,6)
1) 235 x 14

Incline Flyes
1) 35 x 15


Calves
Standing Calf Raise
3 warmup sets 135 (12,6,6)
1) 275 x 14

Seated Calf Raise
1) 100 x 15


Reply With Quote
(#60)
Old
moush's Avatar
moush is Offline
Senior Member
moush is on a distinguished road
 
Posts: 282
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Dec 2007
Location: Northern New Jersey
Send a message via AIM to moush
Default 02-05-2008, 08:57 AM

Deadlifts
3 warmup sets of 185 (12,6,6)
1) Prep Set 275 x 15


Upside Down V attachment pulldown
3 warmup sets of 110 (12,6,6)
1) Prep Set 150 x 13


Bent Arm Pullover on Hammer Strength
1) 140 x 14

Bent-over Rows
3 warmup sets of 95
1) 135 x 15

Supported T-bar Rows
1) 115 x 11


Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump



Powered by vBulletin®
Copyright ©2000 - 2019, vBulletin Solutions, Inc.
vBulletin Skin developed by: vBStyles.com