Animal Workout And Beyond

[MuScleHeAd88]

Hello People. This is MY JOURNAL. It is going to be a tough road but I'm hitting it. . I'm BULKING for as long as I need. My Goals for the main three excercises are BENCH: 225 SQUAT: 315 DEADLIFT: 405

Really I haven't been serious with my workouts for at least 2 months. Since my new girlfriend takes up so much of my time and energy. School is now and I'm working part time so I have the money to cover food. There is no excuses and its time to cut the crap. I want to get back in the game, back for my dream. I want to be HUUUGGGGGGGGGGEEEEEEEEEEEEEEEEEEEE. Arnold's my idol, followed by Lee Preist and Lou Ferrigno. So if you can see picture the type of body I'm aiming for. Right now I'm 200/205 about 16-18% bodyfat. Not afraid to put on the pounds but I'm aiming at a lean bulk. Less fat, more nutrition and more lean muscle.

Today was Chest and since I haven't worked out for so long I was apparently quite weak. Oh well, you have to start somewhere right?

Barbell Bench Press

45lbs x 20 (Warmup)
185lbs x 2 (ouch)
175lbs x 4 (It will change next week)
175lbs x 4 ( I will be stronger)

Incline Bench Press

135lbs x 4
135lbs x 4
135lbs x 4

DB Flyes

40lbs x 4
40lbs x 4
40lbs x 4

I want everything to go up. All the weights all the reps. As you can tell my body is a little weaker then normally since I haven't worked out for so long.

My Supplements this year will be only ANIMAL PAK + FOOD.
If I feel like treating myself only after a strict 3 months of training I will purchase ANIMAL Pump.

[MuScleHeAd88]

Monday - Quads/Hams


Flat Bench Presses
Incline Bench Presses
Incline Dumbbell Presses
Tricep Kickbacks
Tricep Cable Pushdowns


Tuesday - Back/Calves

Deadlifts
Shrugs
Toe Raises (5 sets of 12 reps)

Wednesday - Off

Thursday - Back/Biceps

Behind-The-Neck Pulldowns
Front Lat Pulldowns
Seated Rows
Bicep Curls (Straight Bar)
Preacher Curls
Alternate Seated Dumbbell Curls
Abs

Friday - Chest/Triceps

Squats
Leg Press
Stiff Legged Deadlifts
Leg Curls
Standing Leg Curls
Leg Extensions
Abs

Saturday - Off

Sunday - Off

[MuScleHeAd88]

Tuesday - Back/Calves

Deadlifts
Shrugs
Toe Raises (5 sets of 12 reps)

Deadlifts

5 x 225lbs
5 x 275lbs
3 x 295lbs

Behind Back BB Shrugs

225lbs x 12
275lbs x 12
275lbs x 10

Calf Raises

160 x 12
180 x 12
200 x 12

Leg Press Calf Raises

90lbs x 20
180lbs x 20
180lbs x 20

Great workout. Got that strength straight from the core today. I've never actually bulked before without using creatine. I'm excited to see how my gains will be without if I focus PURELY on nutrition which I admit before sometimes I got side tracked. But hopefully everything will workout.

[MuScleHeAd88]

Barbell Rows

135lbs x 8
155lbs x 7
175lbs x 5

T-Bar Pulldowns
180lbs x 6
190lbs x 5
200lbs x 4

Front Lat Pulldowns

180lbs x 6
180lbs x 5
180lbs x5


Bicep Curls (Straight Bar)

135lbs x 4
135lbs x 4
135lbs x 3


Alternate Dumbbell Curls

40lbs x 4
35lbs x 5
35lbs x 5

Overall, workout went good. My back was still quite strong surprisingly, especially with the BB rows. But my arms wore out near the end of my workout and werent as strong which is a little dissapointing. But. I do look forward to the future. And I will continue my bulk until I reach my goals.

[MuScleHeAd88]

I'm changing my routine to a 6 day a week routine. I'm upping my calories to 5000 a day and 300g protein.

CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off

LEVEL: Advanced
GOAL: Muscle Size, Shape, And Definition


Monday: Chest/Shoulders

Chest
Flat Bench Presses: 3 Sets x 5-6 Reps
Incline Bench Presses: 3 Sets x 5-6 Reps
?Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
? Seated Dumbbell Presses: 3 Set x 5-6 Reps
? Front DB Laterals : 2 Sets 6-8
Standing Dumbbell Side Laterals: 3 sets To 6-8 reps


Tuesday: Quads/Hams

Quads (2 Full Rotations)
? Leg Presses: 4 Sets x 25 Reps
? Horizontal Leg Presses: 1 Set x 40 Reps
? Leg Extensions: 1 Set x 40 Reps

Hams
? Leg Curl Machine: 3 Sets To Failure


Wednesday: OFF



Thursday: Back/Shoulders/Traps

Back
? Pull-ups: 3 Sets x 12 Reps
? Dead Lifts: 3 Sets x 10 Reps
? Dumbbell Rows: 3 Sets x 10 Reps
? Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
? Rear Delt Machine: 2 Sets x 25 Reps

Traps
? Barbell Shrugs: 3 Sets x 12 Reps
? Dumbbell Shrugs: 3 Sets x 12 Reps
? Upright Rows: 3 Sets x 12 Reps


Friday: Arms/Calves

Biceps
? Standing Dumbbell Curls: 2 Sets x 10 Reps
? Dumbbell Drag Curls: 1 Set x 20 Reps
? Incline Hammer Curls: 1 Set x 15 Reps

Triceps
? Close-Grip Benches: 1 Set x 25 Reps
? Tricep Press Downs: 1 Set x 25 Reps
? Double Arm Kickbacks: 1 Set x 25 Reps
? Bench Dips: 1 Set To Failure

Calves
? Seated Calf Raises: 3 Sets x 15 Reps
? Donkey Calf Raises: 3 Sets x 15 Reps



Saturday: OFF



Sunday: REPEAT

[MuScleHeAd88]

Chest
Flat Bench Presses
185lbs x 5, 190lbs x 2, 190lbs x 3

Incline Bench Presses

135lbs x 4 135lbs x 5 135lbs x 4

Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts

Seated Dumbbell Presses

40lbs x 6 40lbs x 4 45lbs x 5

Front DB Laterals :

15lbs x 6 17 1/2 x 5 17 1/2 x 6

Standing Dumbbell Side Laterals

30lbs x 7 35lbs x 6 40lbs x 5

Great Workout, haven't hit shoulders in a while but I feel my chest getting stronger. 4500-5000 calories per week is going to kill it.

[MuScleHeAd88]

Quads/Hams

Squats

225 x 6 230 x 6 235 x 4

Leg Press

475 x 10 500lb x 10 500lb x 12

Leg Extension

130 x 10 145 x 8 145lb x 10

Stiff Legged Deadlift

135 x 6 135 x 5 135 x 5

Leg Curls

90 x 12 105 x 8 105 x 4

Standing Leg Curls

10 x 6 10 x 6 10 x 6 each leg

Overall I can see my quads/squat will go up quite fast. I was really tired by the end of the workout but it was still fun. Tommorow is an off day which Im going to really need.

[MuScleHeAd88]

Barbell Rows

175 x 6, 180 x 4 180 x 4

T-Bar Pull Downs

180 x 6 195 x 4 195 x 4

DB Rows

75 x 6 85 x 6 90 x 4

BB Shrugs

275 x 8 225 x 10 225 x 10

Deadlift

275 x 3 275 x 2 275 x 1

I could barely deadlift by the end of the workout. Which makes me contemplate whether I should remove it from my workout or if should do it on a seperate day.

[MuScleHeAd88]

Chest
Flat Bench Presses
185lbs x 5, (Spotted) 195lbs x 4, (Spotted) 195lbs x 2

Incline Bench Presses

135lbs x 6 145lbs x 4 145lbs x 4

Incline Dumbbell Flyes

45lb x 6 50lbx 5 55lb x 4

Front/Side Delts

Seated Dumbbell Presses

40lbs x 6 45lbs x 4 50lbs x 4

Front DB Laterals :

20lbs x 5 20 x 5 20 x 5

Standing Dumbbell Side Laterals

40lbs x 5 45lbs x 5 45lbs x 5

My chest didn't get as strong as I wanted to. But its only the first week. My shoulders and incline all went up in poundage. I'm not getting to fat, hopefully I can push this limit. I want to get a 225 bench press. Can't use animal pak anymore since its banned in Canada and I don't wanna search for it so I changed from Animal Pak to Mega Mens GNC Vitamin which I have used before and was quite adequate.

[MuScleHeAd88]

Chest
Flat Bench Presses
185lbs x 5, 185lbs x 2, 175lbs x 5

Incline Bench Presses

135lbs x 6 140lbs x 5 145lbs x 4

Incline Dumbbell Flyes

50lb x 6 50lbx 5 55lb x 4

Front/Side Delts

Seated Dumbbell Presses

50lbs x 5 55lbs x 2 50lbs x 5

Front DB Laterals :

25lbs x 5 25 x 5 25 x 5

Standing Dumbbell Side Laterals

45lbs x 5 45lbs x 5 50lbs x 5

[MuScleHeAd88]

Quads/Hams

Squats

230 x 6 235 x 4 240 x 4

Leg Press

475 x 10 500lb x 10 500lb x 12

Leg Extension

115 x 12 130 x 12 145lb x 12

Stiff Legged Deadlift

135 x 6 135 x 5 135 x 5

Leg Curls

90 x 12 90 x 10 90 x 10

Standing Leg Curls

50lbs x 10 50lbs x 10 50lbs x 10

[MuScleHeAd88]

Standing BB Curls

115lb x 4 120 x4 115 x 4

Preacher Curls

35 x 4 40 x 5 40 x 5

Incline DB Curls

35 x 5 40 x 4 40 x 4

Skull Crushers

75 x 5 75 x 5 75 x 5

Tricep Pushdowns

80 x 6 95 x 4 95 x 4

DB Kickbacks

40 x 5 45 x 4 45 x 4

[MuScleHeAd88]

Deadlifts

10 x 135
5 x 225
3 x 315
3 x 335

BB Rows

185 x 4
175 x 5
175 x 5

DB Rows

90 x 5
100 x 4
100 x 4

T-Bar Pull Down

180 x 4
180 x 4
180 x 4

[MuScleHeAd88]

BB Bench Press

185 x 2 175 x 4 175 x 2

Incline BB Bench Press

155 x 4 160 x 2 155 x 4

Incline DB Flyes

60 x 4 60 x 4 60 x 4

DB Shoulder Press

55 x 4 55 x 4 55 x 3

DB Front Laterals

25 x 5 25 x 5 25 x 5 (Couldnt find 30s)

DB Side Laterals

50 x 6 50 x 5 50 x 5

Calf Raises

110 x 20 110 x 15 110 x 20

Seated Calf RAises

70 x 20 90 x 20 90 x 30

I went slack on eating over the weekend and I drank 12 beers. Even with knowing that my shoulder poundage has went up as well as my Incline bench press and flyes. Flat bench continues to weaken but will get stronger good next week.

[MuScleHeAd88]

Squats

235 x 6 245 x 4 250 x 4

Leg Press

540 x 10 630lb x 10 630lb x 90

Leg Extension

190 x 12 205 x 12 220lb x 10

Stiff Legged Deadlift

140 x 6 155 x 5 155 x 5

Leg Curls

100 x 10 100 x 10 100 x 8

Standing Leg Curls

90lbs x 6 90lbs x 6 90lbs x 50

Bomb leg workout I thought I was going to throw up at the end all my stats went up and i should be squatting my goal of 315 soon.

[MuScleHeAd88]

Deadlifts

4 x 225
3 x 335
1x 375
1 x 375

BB Rows

185 x 6
195 x 5
195 x 4

DB Rows

100 x 5
105 x 4
105 x 4

T-Bar Pull Down

180 x 6
195 x 4
195 x 4

Behind Neck BB shrugs

275 x 10
275 x 10
275 x 10

[MuScleHeAd88]

Standing BB Curls

115lb x 6 120 x5 125 x 4

DB Preacher Curls

45 x 4 50 x 5 50 x 5

Incline DB Curls

45 x 5 45 x 4 45 x 4

Skull Crushers

75 x 6 80 x 5 85 x 6

Tricep Pushdowns

90 x 6 90 x 6 90 x 6

DB Kickbacks

45 x 5 50 x 5 50 x 5

Everything went up, Im feeling pumped and way stronger. first time curling 125 and it feels good. im happy about the gains