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    Thread: Moose Muscle 12 Week Program

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    1. 10-02-18, 4:07 am #1
      kai
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      Moose Muscle 12 Week Program

      Over the next 12 weeks I will be embarking on a program to aid in adding on some decent mass. Over the last 12 weeks I've leaned out and dropped 12kgs. I don't have any weight goal in mind all I'm aiming for is obviously strength and some size. Something I will be focusing on a lot is Super Sets and Giant Sets to increase the intensity.
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    2. 10-02-18, 4:18 am #2
      kai
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      Legs & Calves 1/10/18

      Super Set.
      Leg Curls: 1x18x12, 2x22x12, 2x27x12
      Leg Press: 2x100x12, 1x120x12, 1x130x12, 1x150x12 (No Lockout)

      Super Set.
      Squats: 1x40x8, 1x50x8, 3x60x8
      Leg Extensions: 1x18x15, 1x22x15, 3x30x15 (Last 3 Sets Were Rest Pause To Failure - Quads Were Fried!)

      Stationary Bike: 10 Min High Resistance

      Super Set.
      Leg Press Calf Presses: 1X30x20, 2X60x20 (Focused On Full Stretch & Really Pushing High On My Toes)
      Seated Calf Raises: 1X10x15, 1X20x15,1X25x15 (Last Set Was A Rest Pause To Failure)
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    3. 10-02-18, 9:36 am #3
      kai
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      Chest, Shoulders & Back 2/10/18

      Super Set.
      Incline Bench: 1x8x30,40,50, 1x5x60
      Cable Crossover: 1x12x10, 3x12x15

      Super Set.
      Dumbbell Lateral Raise: 1x10x4,5,6,7 (Last Set Was A Rest Pause To Failure)
      Close Grip V Bar Pull Down: 2x10x30, 2x10x37

      Tri Set.
      Incline Dumbbell Press W/Hands Facing Each Other: 1x8x12,14,17,20 (Lat Rep On Last Set Was A Cheat)
      Seated Machine Bench Press: 1x10x50, 3x60x10 (Last 2 Sets Were Rest Pause To Failure)
      Bent Over Rear Delt Fly: 3x12x4, 1x12x5 (Last Set Was To Extreme Failure With Rest Pause & Partials Etc.)

      Super Set.
      Seated Wide Grip Cable Rows To Waist: 1x12x20,25,30,35
      Stiff Arm Cambered Bar Pull Down: 4x12x15
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    4. 10-03-18, 6:08 am #4
      kai
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      Arms 3/10/18

      Had a great arm workout this morning. No longer than 1 minute between Giant Sets and as always made sure I had extreme focus on the muscle to ensure the best possible muscular recruitment and contractions. The last set of Giant Sets had to be Rest Pause To Failure but I pushed through. Zero fucks given to people who bitch about the muscle being sore or how tough lifting weights is. Stop being a bitch and grow!!!!

      Giant Set.
      Reverse Grip Triceps Push Down: 1x15x15,20,25,30
      Alternating Dumbbell Curl: 1x12x6,7,8,9 (Palms Up Throughout Exercise)
      Alternating Dumbbell Hammer Curl: 1x15x6,7,8,9
      Bench Dips: 4x15xBW

      Giant Set.
      Straight Bar Curl: 1x10x10,12, 2x10x15
      Straight Bar Reverse Curl: 1x15x2,3, 2x15x7
      Overhead Triceps Extension: 1x12/Armx5,6,7,8 (These Stretch The Triceps & Give A Great Pump)
      Dumbbell Preacher Curls: 1x10/Armx5,6,7,8
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    5. 10-08-18, 6:45 am #5
      kai
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      Legs Pump 5/10/18

      Super Set.
      Leg Curls: 1x20x18,22, 1x20x27, 2x20x31
      Lunges W/Long Stride (One Leg A Time): 2x10x5, 2x10x10, 1x10x15

      Super Set.
      Squats: 2x10x50, 2x10x60
      Lunges W/Long Stride (One Leg A Time): 4x10x15

      Treadmill: 10 Mins Low Intensity
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    6. 10-08-18, 6:53 am #6
      kai
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      Legs & Calves 8/10/18

      Super Set.
      Stiff Leg Dead Lifts: 1x10x40,50,60, 2x10x60 (Just below the knees then pull and squeeze)
      Leg Press: 1x15x60,90,120, 2x15x150 (Normal stance. No locking out. Push through heels)

      Super Set.
      Squats: 1x10x40,50, 2x10x70 (Flair knees as you come down)
      Bulgarian Split Squats: 1x10xBW, 4X10X2

      Super Set.
      Hack Squat Calve Raises: 1x25xBW,10,20 (Had to sub standing calf raises with these - great stretch!)
      Seated Calf Raises: 1x30x10,15,20 (Last set was a triple rest pause to failure = calves fucked!)
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    7. 10-09-18, 6:14 am #7
      kai
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      Chest, Shoulders & Back 9/10/18

      Seated Machine Bench Press: 1x10x40,50, 5x10x60 (30-45 Seconds between sets)

      Incline Smith Machine Press: 5x20x20 (Pumped these out with short rest. No locking out)

      Tri Set.
      Incline Dumbbell Press: 1x8x14,17,20
      Seated Dumbbell Laterals: 1x10x4, 2x10x6 (Last few reps were Rest Pause To Failure)
      Wide Grip Lat Pull Down: 1x10x37,45,52 (Pulled bar to chest. Focused on pulling with lats)

      Giant Set.
      Seated Machine Shoulder Press: 1x12x37,45
      Wide Grip Cable Rows To Waist: 1x12x25,30
      Stiff Arm Lat Pull Downs: 1x12x7,15
      Face Pulls W/Cambered Bar: 1x15x7,15
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    8. 10-10-18, 3:07 am #8
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      Arms 10/10/18

      Super Set.
      Rope Push Downs: 1x15x20,25,30,35
      Alternating Dumbbell Curls: 1x15x7,8,9,10 (Last set was a Double Rest Pause)

      Super Set.
      Lying Dumbbell Triceps Extensions: 3x12x6, 1x12x7
      Straight Bar Curls: 2x10x15, 2x10x17 (Last set was a Double Rest Pause)

      Super Set.
      Straight Bar Reverse Curls: 2x15x3, 1x15x5
      Overhead Dumbbell Triceps Extensions: 1x12x5,6, 2x12x7

      Straight Bar Triceps Push Downs: 1x10x15,20,25,30,35,40 (No rest between sets)

      Straight Bar Cable Curls: 1x10x15,20,25,30,35,40 (No rest between sets)
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    9. 10-12-18, 3:37 am #9
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      Legs Pump 12/10/18

      Was a very quick but intense pump session with focus on glutes and hamstrings. Kept rest at a max of 1 minute between giant sets. Focus for today was on muscle contraction and getting a insane pump.. not too worried about weight right now. Next week is week 3 and the start of the intense phase where I'll be focusing on strength on the compounds. This is how my workout went...

      Giant Set.
      Leg Press W/Feet High: 12x30kg, 4x12x90kg
      Lying Leg Curls: 5x20x18kg
      Dumbbell Lunges W/One Leg At A Time: 5x12/Legx5kg
      Stepper: 1 Min High Intensity
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    10. 10-16-18, 6:27 am #10
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      Lower Body 15/10

      Leg Curls: 15x18kg, 12x22kg, 10x27kg, 8x31kg, 6x36kg

      Super Set.
      Leg Press: 10x90kg, 120kg, 150kg
      Squats: 10x60kg, 70kg, 80kg

      Super Set.
      Dumbbell Lunges (Long Stride): 12/Legx5kg, 5kg, 5kg
      Leg Extensions: 12x18kg, 18kg, 22kg, 22kg

      Glute Machine: 15x5kg, 6kg, 7kg, 8kg

      Sit Ups: 4x30
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    11. 10-16-18, 6:31 am #11
      kai
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      Upper Body 16/10/18

      High Incline Dumbbell Press: 8x18kg, 20kg, 22kg

      Super Set.
      Seated Wide Grip Cable Rows (To Waist): 15x20kg, 25kg, 30kg, 35kg
      Stiff Arm Rope Pull Downs: 15x7kg, 15kg, 15kg, 15kg

      Super Set.
      Seated Machine Shoulder Press: 15x30kg, 40kg, 60kg, 60kg
      Standing Dumbbell Side Laterals: 10x4kg, 5kg, 5kg, 5kg

      Super Set.
      Low Incline Dumbbell Press: 4x10x14kg
      Standing Cable Fly: 10x5kh, 10kg, 15kg, 20kg
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    12. 10-17-18, 7:01 am #12
      kai
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      Full Body 17/10

      Super Set.
      Dumbbell Lunges: 10/Legx10kg, 12kg, 14kg, 16kg
      Stationary Bike: 4x2 Min HIIT

      Super Set.
      Rope Push Downs: 20x10kg, 15kg, 20kg, 25kg
      Close Grip Push Ups: 4x12

      Super Set.
      Lat Pull Downs: 12x30kg, 36kg, 45kg, 45kg
      Flat Bench: 12x40kg, 40kg, 50kg, 50kg

      Super Set.
      Straight Bar Curls: 10x5kg, 7kg, 10kg, 12kg
      Rope Cable Curls: 10x10kg, 15kg, 20kg, 25kg

      Fuckin INSANE workout today was absolutely wrecked afterwards.
      Bench was very weak, keen to get back at this and destroy the weights.
      GET SHIT DONE.
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    13. 10-19-18, 6:44 am #13
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      Weight Training Based Cardio 18/10

      Giant Set.
      Yates Rows: 20x20kg, 30kg, 30kg, 40kg, 40kg, 40kg
      Bulgarian Split Squats: 12/LegxBW, 2kg, 5kg, 5kg, 5kg, 5kg
      Glute Machine: 15x5kg, 6kg, 7kg, 8kg, 8kg, 8kg
      Dumbbell Lunges (Long Stride): 12/Legx5kg, 8kg, 10kg, 12kg, 14kg, 16kg
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    14. 10-22-18, 5:59 am #14
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      Monday 22/10 -- Lower Body

      Lying Leg Curls
      15 x 20kg, 20kg
      12 x 25kg, 25kg
      10 x 30kg
      GIANT SET
      --Leg Press
      10 x 80kg, 120kg, 160kg, 160kg
      --Squats
      10 x 50kg, 60kg, 70kg, 80kg (5)
      --Dumbbell Lunges
      10 x 8kg, 12kg, 16kg, 18kg
      --Leg Extensions
      15 x 18kg, 22kg, 27kg, 27kg
      --Glute Machine
      15 x 6kg, 7kg, 8kg, 9kg
      Decline Sit Ups
      20 x BW, 2.5kg, 2.5kg, 2.5kg

      Had planned to go heavier on lying leg curls for 8 then 6 reps but my lower back was fucked.
      Failed to go heavier on squats but I did manage the same with better form for everything.
      Went heavier on dumbbell lunges, leg extensions and glute machine which are all weaknesses of mine.
      Abs was very quick but managed to go heavier.
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    15. 10-23-18, 7:39 am #15
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      Tuesday 23/10 -- Upper Body

      High Incline DB Press
      8 x 17kg, 19kg, 24kg
      GIANT SET
      --Low Incline DB Fly
      15 x 7kg, 8kg, 10kg, 10kg
      --Seated Wide Grip Cable Rows (To Waist)
      15 x 25kg, 30kg, 35kg, 35kg
      --Straight Arm Rope Pull Downs
      15 x 15kg, 20kg, 20kg, 20kg
      TRI SET
      --Seated Shoulder Press Machine
      15 x 37.5kg, 45kg, 52.5kg, 60kg
      --Standind DB Lateral Raies
      10 x 5kg, 6kg, 6kg, 6kg
      --Wide Grip Rear Delt Pull Downs
      15 x 30kg, 37.5kg, 37.5kg, 37.5kg
      Seated Machine Chest Press
      10 x 40kg, 50kg, 50kg, 50kg, 50kg, 50kg, 50kg

      Strength is building up nicely.
      Increased weight on everything and threw in some slower negatives with stricter form (no bouncing shit).
      Grow, Grow, Grow brothers!!!
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    16. 10-25-18, 5:42 am #16
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      Wednesday 24/10 -- Full Body

      --GIANT SET--
      Dumbbell Lunges: 10 x 12kg, 15kg, 19kg
      Stationary Bike: 2 Min x L8, L9, L10
      Rope Push Downs: 20 x 20kg, 25kg, 30kg
      Close Grip Push Ups: 3 x 15 x BW
      --GIANT SET--
      Wide Grip Lat Pull Downs: 12 x30kg, 37.5kg, 45kg
      Flat Bench Press: 12 x 40kg, 50kg, 60kg
      Straight Bar Curls: 10 x 10kg, 13kg, 15kg
      Rope Cable Curls: 10 x 15kg, 20kg, 25kg
      Ab Machine Crunches: 5 x 36kg, 63kg, 72kg
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    17. 10-25-18, 5:50 am #17
      kai
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      Thursday 25/10 -- Weighted Cardio

      --GIANT SET--
      Yates Rows: 15 x 30kg, 35kg, 40kg, 45kg
      Bulgarian Split Squats: 12 xBW, 2.5kg, 5kg, 7kg
      Glute Machine: 15 x 6kg, 7kg, 8kg, 9kg
      Dumbbell Lunges: 12 x 12kg, 15kg, 18kg, 20kg
      Standing Dumbbell Raises: 15 x 3kg, 4kg, 5kg, 5kg
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    18. 10-26-18, 5:23 am #18
      kai
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      Friday 26/10 -- Upper Body

      Incline Smith Machine Press: 30 x 20kg, 20 x 30kg, 10 x 40kg
      Seated Chest Press: 10 x 50kg, 60kg, 60kg, 60kg
      --GIANT SET--
      Dumbbell Flat Bench: 8 x 15kg, 18kg, 22kg
      Push Ups: 3 x 8 x BW
      Seated Dumbbell Lateral Raises: 10 x 4kg, 5kg, 7kg (6)
      Close Grip V Bar Pull Downs: 10 x 30kg, 37.5kg, 45kg
      --GIANT SET--
      Seated Machine Shoulder Press: 12 x45kg, 60kg, 75kg
      Rope Face Pulls: 3 x 15 x 15kg
      Seated Wide Grip Cable Rows: 12 x 30kg, 35kg, 40kg
      Dumbbell Pullovers: 12 x 12kg, 14kg, 16kg
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    19. 10-29-18, 3:47 am #19
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      Monday 29/10 -- Chest, Back, Delts, Triceps and Abs

      --GIANT SET--
      (1 Minute Bike Sprints Between Giant Sets)
      DB Flat Bench: 10 x 14kg, 16kg, 18kg, 20kg, 22kg
      BB Floor Press: 15 x 40kg, 50kg, 50kg, 50kg, 50kg
      Rope Face Pulls: 15 x 10kg, 15kg, 20kg, 25kg, 30kg
      Dead Stop Barbell Rows: 8 x 40kg, 40kg, 50kg, 50kg, 60kg
      Standing DB Side Raises: 20 x 3kg, 3kg, 4kg, 4kg, 4kg ... Still battling with strength on these but pushing.
      Seated DB Shoulder Press: 10 x 12kg, 14kg, 16kg ... Called it early due to a tweak in my left shoulder.
      Crunches: 5 x 20 x BW

      Insanely tough session. Battled every step of the way but this is the grind and fuck I love the feeling. I push, I pull and I claw every step of the way. I'll be damned if I let someone or something get in my way.
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    20. 10-31-18, 9:52 am #20
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      Tuesday 30/10 -- Lower Body & Calves

      --SUPER SET--
      Bulgarian Split Squats: 10 x BW, 5kg, 9kg, 12kg
      DB Squats (Heels Elevated): 15 x10kg, 14kg, 18kg, 22kg

      --SUPER SET--
      Bike Sprints: 2 Mins x L4, L6, L8, L8
      Leg Extensions: 15 X 18kg, 22.5kg, 31.5kg, 31.5kg

      Leg Press: 12 x 60kg, 120kg, 150kg, 150kg

      --SUPER SET--
      Standing Calf Raises: 20 x 10kg, 15 x 20kg, 12 x 30kg, 8 x 40kg
      Leg Press Calf Raises (Heels In): 15 x 30kg, 30kg, 30kg, 30kg
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