Moose Muscle 12 Week Program

[kai]

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.

[kai]

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)

[kai]

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

[kai]

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

[kai]

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

[kai]

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!)

[kai]

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

[kai]

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)

[kai]

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

[kai]

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

[kai]

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

[kai]

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.

[kai]

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

[kai]

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.

[kai]

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!!!

[kai]

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

[kai]

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

[kai]

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

[kai]

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.

[kai]

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