MoshxDeLaney

12.2.2011 bodyweight: 232 squat - 20kgx10x2, 50x10, 70x5, 90x5, 105x5, 120x8, 80x10, 10, 10, 10, 8 good morning - 30kgx10, 65x10x3 hang clean - 50kgx5, 70x3 Total shit work out today. Felt awful the whole time. Little motivation, less energy. Actually looking forward to two days off from the gym.

12.1.2011 bodyweight: 235 bench press - 45x10x2, 95x10, 135x5, 170x5, 195x5, 220x10, 175x10x5 dumbbell row - 50x10 (per side), 85x10x5 rear dumbbell raise - 5x10, 10x15x2 dumbbell scapula rotation - 5x15, 10x25, 25, 23 super set with neck harness - 10x20, 25x30x3 Widened my grip about 2 inches on each side on the bench. It feels a lot more natural, and I added two reps to what I hit with that same weight a few weeks ago, so I think it's definitely a good thing.

11.29.2011 bodyweight: 231 deadlift - 20kgx10, 50x10, 70x10, 100x5, 150x5, 172x5, 195x8, 115x10x5 hanging leg raise - BWx12x4, 10 dumbbell shrug - 65x20, 75x20, 85x16 reverse hyper - BWx21x3 super set with neck curl - 5kgx22, 21, 18

11.28.2011 bodyweight: 229 standing military press - 20kgx10x2, 30x7, 40x5, 45x5, 52x5, 60x11, 45x10x5 wide grip pull up - BWx7, 7, 7, 7, 6 cable face pull - 140x20, 15 dumbbell scapula rotation - 5x15, 10x24x3 super set with neck harness - 10x20, 25x30, 27, 25 Back to the grind after taking a much needed week off. I was really antsy to get back into the gym, and it felt great.

11.18.2011 bodyweight: 228 squat - 20kgx10x2, 50x10, 70x5, 100x5, 115x3, 130x5, 80x10x3 good morning - 30kgx10, 65x10x3 hang clean - 40kgx5, 65x5x3 Squats felt really weak for some reason. Hips were definitely worn out from something, probably work. My days are getting a little crazy now with Thanksgiving in a few days (I work for Whole Foods unloading produce). It's insane how much we go through. The next few days are going to be looong. Luckily this coming week is a back off week, so I should recover fine for the following week.

11.17.2011 bodyweight: 229.5 bench press - 45x10, 95x10, 135x5, 185x5, 210x3, 235x7, 170x10, 10, 10, 9, 9 dumbbell row - 50x10 (per arm), 85x10x3 rear dumbbell lateral - 5x15, 10x15x2 I did what I felt like my body was capable of handling and said, "fuck the rest." I feel like I got a great workout. I was sweating more and breathing heavier than normal, so that has to count for something. And I don't think it had anything to do with my conditioning, because I'm really sore now. My sleep is almost back to normal, so with my back off week next week I should be smashing weights again soon.

Yeah it makes me really conscious of everyday movements most people don't even think about.

11.15.2011 bodyweight: 230 deadlift - 20kgx10, 70x10, 100x5, 143x5, 162x3, 180x10 hanging leg raise - BWx12x3 Again, just did the bare necessities. At work I pretty much bend and lift heavy boxes all day. The whole back of my body is really tight and sore from this. Once I adjust I'll be fine, but it definitely took a toll on my lifts today. I was hoping for 13 or so with 180 kilos. Give it a week to rest and some real sleep and I'll be as good as new.

11.14.2011 bodyweight: 228.5 military press - 20kgx10x2, 30x10, 40x5, 49x5, 55x3, 62x9, 45x10, 10, 10, 9, 8 wide grip pull up - BWx7, 7, 7, 7, 5 Cut the session short. My work schedule has been changed because I decided to transfer to a different department. I now go into work at 4 AM, meaning I have to get up at 2:30. I haven't properly adjusted everything else in my life yet, and I just have a lot of other stuff going on right now. As such, I've been sleeping about 3 hours a night. My new job is also even more physical than the previous one. Needless to say, I'm a little worn out, so I got in and did the bare necessities. Muscles were very sore. Next week is definitely going to be a rest week.

11.11.2011 bodyweight: 229 squat - 20kgx10, 50x10, 70x5, 95x3, 108x3, 122x8, 75x10x5 good morning - 20kgx10, 60x10x5 dumbbell rear delt raise - 5x15, 10x20x3 reverse hyper - BWx21x3 superset with neck curl - 5kgx22x3 finger tip pull up - BWx6, 5, 4 superset with 32.5" box jump - BWx5x3 Just felt like throwing that last superset in because I was waiting for my training partner to finish up and I want to start incorporating some random stuff into my training to mix things up. I'm pretty wiped after this week, and I have a jam packed weekend. Here's to sleeping when I'm dead.

11.10.2011 bodyweight: 229 bench press - 45x10, 105x10, 135x5, 170x3, 195x3, 220x8, 165x10x5 dumbbell row - 50x10 (per arm), 80x10x5 hang clean - 40kgx5, 60x5x3 rotator cuff - 5x15, 10x23x3 superset with neck harness - 10x20, 22.5x30x3 Posting this on Friday. I woke up this morning and my traps, from my neck down to my midback feel like laundry bags stuffed with too much clothing. Hang cleans are a new favorite. I can tell they're gonna add some serious slabs of (vegan) beef to my upper body. Other than that, hit exactly what I expected to on bench, so I can't complain about that. I've been taking muscle measurements once a month, and today was the day this month. Since last month I've put an inch on each quad, an inch on my chest, half an inch on each upper arm and an inch and a half on my neck. Pretty content with that. Squats tonight.

10.8.2011 bodyweight: 227 deadlift - 20kgx10, 50x10, 70x5, 100x5, 133x3, 152x3, 170x15, 110x10x5 hanging leg raise - BWx12, 12, 12, 7 face pull - 140x20, 15 reverse hyper - BWx20x3 superset with neck curl - 5kgx21x3 My deadlifting seems to be coming along better than all of my other lifts, which has typically been the case for me. For some reason my my abs and mid back crapped out really early when doing leg raises and face pulls, so I just cut those short. I'm thinking maybe it's from the tire flips/sledge hits I did yesterday. Whatever the reason, I like to listen to my body, and today it said, "That's enough."

We all have those days man. Glad to see everything is coming along. Trying to get back to a previous high point is humbling at times, as I'm currently undergoing the same process, but before you know it you'll be smashing all of your former PRs.

11.7.2011 bodyweight: 228 standing barbell military press - 20kgx10x2, 30x5, 45x3, 52x3, 58x9, 43x10x5 wide grip pull up - BWx7, 7, 7, 6, 5 dumbbell shrug - 65x20, 75x20, 85x15 rotator cuff - 5x20, 10x23, 23, 22 superset with neck harness - 10x20, 20x30x3 Only got two hours of sleep the night before, but was surprisingly alert all day at work. It started to hit me at the gym and I was breathing heavily and dragging ass when I normally wouldn't have. Ended up being a pretty decent work out. I was hoping to hit 10 reps on my heavy set of MP, as last week I hit 10 with 55 kilos, but 9 is acceptable. Also did 5 supersets of 15 reps each of tire flips and sledge hits between work and lifting.

11.4.2011 bodyweight: 227.5 squat - 20kgx10, 40x10, 70x5, 88x5, 101x5, 115x8, 70x10x5 good morning - 20kgx10, 60x10, 10, 8 rear lateral raise - 5x15, 10x20, 20, 18 neck curl - 5kgx20, 18, 16 superset with reverse hyper - BWx20x3 For some reason my legs felt really fatigued; not sore or anything, just like they weren't fully recovered. My lower back was definitely still sore from Tuesday's deadlift session, which caused me to cut my good mornings short. Otherwise, it was a pretty good work out. I'm still making good progress, and that's all I can ask.

11.3.2011 bodyweight: 229 bench press - 45x10x2, 95x10, 135x5, 160x5, 185x5, 210x10, 155x10x5 dumbbell row - 50x10, 75x10x5 barbell shrug - 45x10, 135x10, 225x15, 315x8, 405x2 rotator cuff rotation - 5x10, 10x22x3 superset with neck curl - 5kgx10, 10x10x3 My training partner couldn't make it to the gym, so I had to hype myself up. This was tougher than normal because I was also off from work today, so I stayed up really late last night with a friend and was lazy today. I had to get a young kid to spot me for my last set of bench, and whenever I do that I always make sure to tell them, "Unless you hear me say, 'take it,' don't touch the bar." Apparently this kid didn't understand, because he touched the bar about halfway through every one of my reps. This is one of my biggest pet peeves. I never understood people who do that. It's supposed to be hard, that's why I'm doing it. If it was easy, everyone would do it. Anyway, that threw my concentration off. I think I could've gotten another rep had he not done that. Because I was lazy today and my eating wasn't great, I felt really winded the whole time I was there, but I did everything I planned on doing and got out of there.

Thanks bud. The deadlift has always been my best lift, it came to me pretty naturally. It's also probably my favorite. I love how primal it is. Just lift the heaviest thing you possibly can from the ground. Really there's more to it than just that, but that's the basic idea.

11.1.2011 bodyweight: 227 deadlift - 20kgx10, 50x10, 100x5, 124x5, 143x5, 162x15, 100x10x5 hanging leg raise - BWx11x5 face pull - 100x15, 140x20, 18, 15 neck harness - 10x20, 20x30, 25, 20 reverse hyper - BWx20x3 Since I've been back in the gym, the heaviest weight I've used on deadlifts was last week when I did 152 kilos and hit 11 reps, which I was pleased and surprised with. So imagine my delight this week when I bumped it up ten kilos and got another 4 reps. I was so stoked. I immediately regretted not taking video of it after I regained full awareness. I can't wait to test my max in a few weeks and see where I stand. Other than that, pretty good day in the gym. I did tire flipping and sledge hits yesterday before lifting, and I was definitely feeling it today while doing face pulls. I also need to stop doing the neck harness two days in a row and start alternating with another neck exercise.

10.31.2011 bodyweight: 227 standing barbell military press - 20kgx10x2, 30x5, 42x5, 49x5, 55x10, 40x10x5 wide grip pull up - BWx6x5 (may have accidentally done 6 sets, still not entirely sure) dumbbell shrug - 65x20, 75x18, 85x13 neck harness - 10x20, 20x30, 30, 26 superset with rotator cuff work - 5x20, 10x21x3 Everything felt really good tonight. I was champing at the bit to do serious lifting after last week. Went out and got some Vietnamese food with a few friends afterwards. Solid night

Here's my 150 kilo squat

This was supposed to be a back off week for me, just taking it easy, going nowhere near failure on anything, as I just finished my first cycle back on 5/3/1. It started off that way, but distance makes the heart grow fonder, and I'm quite fond of heavy weights. I made it until Thursday, but then I just had to max out on bench. Heaviest weight I've held over my face since back in the gym prior to this was 190, ended up hitting 255. It went up easy enough so I went for 265 but bombed. Maxed out on squats on Friday. Heaviest weight I had on my back since being back at it prior was 102 kilos, ended up hitting 150, and it was nice and deep. Got my training partner to take a video, so I'll upload it to youtube and figure out how to put it on here. I feel pretty good with those starting points. Hope to be back to where I was before taking my leave by new years.

10.21.2011 squat - 45x10, 95x10, 165x5, 195x3, 225x10, 145x10x5 good morning - 45x10, 120x10x5 dumbbell rear delt raise - 5x20, 10x20, 18, 15 neck harness - 10x20, 20x30, 26, 25 Worked out at jungleinthefrunk's gym tonight. Had a pretty awesome work out, then got some killer vegan food. Solid day of stacking gains.

Yeah, Aaron is a rough looking dude, but so insanely positive. Haha he loves that Grillo's Pickles shirt. I'm surprised he wasn't wearing an unbuttoned plaid shirt two sizes two big over it. I've seen them so many times and it never gets old. I'll let you get back to your work out log now.

Haha ok you definitely just answered my question about Edge Day. I didn't realize you were into hardcore. I love Bane, they're so good live.

10.20.2011 bodyweight: 225 bench press - 45x10x2, 95x10, 150x5, 170x3, 190x13, 145x10x5 dumbbell row - 50x10 per arm, 75x10x5 upright row - 35x10, 60x10x3 neck harness - 5x20, 15x30x2 superset with rotator cuff rotation - 5x20, 10x20x2 I feel like I'm really locking in my bench. I got two more reps than last week with 5 more pounds on the bar on my top set. I failed just short of lockout on my 14 rep. Once my strength gets back up a little bit I'll start assessing individual sticking points and such, and focus on those. For now, though, I'm just going to keep it pretty basic. I wasn't thrilled with the way upright rows felt on my shoulders, so I will probably find something else to do instead in the future. Tomorrow I'm going to do squats with jungleinthefrunk, then we're going to push a truck. Should be an awesome work out.