Who Says I Can't Pack on Mass?!

[The_Animal11]

Originally Posted by Matt593

BTW, ordered some shock therapy, should be here tomorrow...I know you love the stuff so I had to give it a try

you should be very happy with it. let me know what you think!

Originally Posted by mivi320

Creative workouts in here

Strong deads big man!!

thanks man!

Originally Posted by rich55

Haha, I love the competitiveness. Pressing 100's, OH YEAH!! BTW, I'm rocking 105's on Friday. Let's see who gets more reps.

Your hamstring and posterior strength is improving. 405! Nice!! Oh, and I may have to give those leg press tosses a whirl. Perfect for a speed day.

Matt doesn't even need 12 weeks. He walks around about 6 weeks out or so with his CRAZY metabolism. So, we will start him at 12 and he'll be the nasty shredded. It should be interesting cuz I train his competition 3-4 times per week and he is making some very good improvements. It's going to be a tough novice heavy class.

Joe's so big he just picks the biggest weight and reps it out. I'll have to put together something extra special for our pull workout together on Saturday.

haha our DBs only go up to hundos :-( i'll see if i can figure somethin out though. i was thinkin the same thing about the leg presses, they are awesome for a speed day.

wish i could walk about at 6 weeks out. instead to even start bulking i end up havin to jump to 10-12 at least haha

Originally Posted by B Con

Solid workout. I'd be hurting after a good session like that. Nice work indeed. Digging the walking lunges.... I see you are running some of dat dere M Stak as well

I've never done box squats but I've been wanting to do some here and there.

i'm actually not sure where dude quoted that workout from... but it was a while ago! i didnt do any lunges yesterday haha. also no Mstak right now. Shock Therapy, Omega, XF ICE, and soon to be Blue Gene. (not cuz i dont love MStak though, stuff is AWESOME)

as for box squats, def recc them! i love those things

[The_Animal11]

Originally Posted by the_animal11

box squats
45x10, 135x10, 185x8, 185x8, 185x5
nice, light, and fast. Slow down to the box, fast back up. Actually wasnt to a box but the lowest part of a decline bench (thank you athletes). About 7 inches off da flo'

deads
135x10, 225x7, 315x5, 315x4, 405x1, 225x5
woooooo deads are fun! Next time i'm gunna put in a little less work before 405 and shoot for a double or triple.

sldl
225x7, 225x7, 225x5
operation destroy the weak point right der. Connection like crazy.

leg press tosses
3ppsx12, 3ppsx12, 4ppsx10
these are fun!! Protocol says we're supposed to work explosiveness during this phase. These are basically like "jumps", go down slow, explode up, "tossing" the foot plate a few inches, then catching it. Reset feet and go again.

seated leg curls
150x12, 180x10, 180x10
slow negs, explosive squeezes. This is easy weight.

workout thoughts:
this was a fun one! Been wantin to do some deads for a while now! Def got more in me than 405x1, and the leg press tosses were fun.

babump!

[B Con]

I got a good mind to red that guy for mixing me up. Haha j/k


Deads and SLDLs in same day w/ leg press tosses and any form of squats would destroy my lower back. Haha I'm sure yours hates you as well. Great work now that I finally see the "right" workout

[jaim91]

You TOSSED 4 plates?!?!

Plyo freak!!!

I wanna be you.

Drink milk.

[The_Animal11]

Originally Posted by B Con

I got a good mind to red that guy for mixing me up. Haha j/k


Deads and SLDLs in same day w/ leg press tosses and any form of squats would destroy my lower back. Haha I'm sure yours hates you as well. Great work now that I finally see the "right" workout

you'd be surprised... With the he'll I put my lower back through the past few weeks, I feel like I could probably throw anything at it and be ok

Originally Posted by jaim91

You TOSSED 4 plates?!?!

Plyo freak!!!

I wanna be you.

Drink milk.

haha I felt pretty alpha, not gunna lie. Love that shizz!

[IndianForeigner]

Wow, that's a lot of mega exercises in one workout; I have relaized that it definitely is important to build up that lower back.

[The_Animal11]

BB ROWS (ascending OH, descending RG)
135x8, 185x8, 225x6, 275x5, 275x5, 225x7, 135x8
Lots of rows today!

PULLUPS (5x5)
BWx45 (5 sets)
Wide Grip, Neutral Grip, Reverse Grip, Wide Grip, Neutral Grip

SEATED CABLE ROWS
130x8, 180x7, 180x7
Good sets here

ROPE PULLDOWNS/ROPE STRAIGHT ARM PULLDOWNS
130x8/90x8 (3 sets)
Pulldowns were pretty good, straight arms not quite what i was lookin for today.

CABLE SHRUGS
200x15 (3 sets)
Long squeezes

BB CURLS/BB WRIST CURLS
95x7/135x10, 105x6/135x10, 115x4/135x10
Solid curls today!!

PREACHER CURLS (single arm negs)
40x6 (3 sets)

CABLE ISO CURLS
40x8 (3 sets)
Good pump finisher!

WORKOUT THOUGHTS:
Solid workout today overall. Good pump! oh, and i've been weighing myself every day for the past two weeks after the workouts, its kinda hard to tell overall because i work out at all sorts of different times, but weight is finally trending upward again. today was 187.6.

[ilove2run]

How come you weigh yourself after the workout? Wouldnt weight flucuate massivly depending on how much you sweat, how much water you consume, and what type of food your taking in prior to working out make a big difference from day to day? Wouldnt it be beneficial to weigh in the mornings?

[The_Animal11]

Originally Posted by ilove2run

How come you weigh yourself after the workout? Wouldnt weight flucuate massivly depending on how much you sweat, how much water you consume, and what type of food your taking in prior to working out make a big difference from day to day? Wouldnt it be beneficial to weigh in the mornings?

It absolutely would be!



...if I owned a scale!

Haha only one at my disposals at the gym! It's offseason so I'm not super anal about the weight, I'm just looking for a general up trend.

[jaim91]

Are you gonna hit two Hundo before you start dieting?

[The_Animal11]

Originally Posted by jaim91

Are you gonna hit two Hundo before you start dieting?

we shall see!

would love to, but main thing is im gunna give myself plenty of time to get lean.

[IndianForeigner]

Great workout today; 200 would be awesome

[nmsk80066]

strong everything! haha mirin the rows

just wondering, how long are your average rest periods between heavy sets?

[rich55]

Originally Posted by The_Animal11

haha our DBs only go up to hundos :-( i'll see if i can figure somethin out though.

Awe, poor guy...I rocked 105's for 8 and then hit 110's for 5

Heavy dumbbells = real gym...just saying. Beyond Limits is going to 120's, but I may have to get bigger ones at this rate.

[The_Animal11]

Originally Posted by IndianForeigner

Great workout today; 200 would be awesome

definitely. im thinkin i have 2-3 months left of bulking, so somewhere between 6-10lbs would be good

Originally Posted by nmsk80066

strong everything! haha mirin the rows

just wondering, how long are your average rest periods between heavy sets?

really depends on how im feeling that day. i normally get in 1-2 sets per song that plays on my ipod lol

Originally Posted by rich55

Awe, poor guy...I rocked 105's for 8 and then hit 110's for 5

Heavy dumbbells = real gym...just saying. Beyond Limits is going to 120's, but I may have to get bigger ones at this rate.

aaagggghhhh and now im stuck not able to retaliate. its ok though, because check the BB curls big man ;-)

i totally agree on the real gym needing heavy dbs though. and if you tried to argue with me that the school gym here is not a real gym, i would def not disagree at all. if it wasnt the only gym here included in my tuition, i would definitely be somewhere else in a heartbeat.

brb tryin to figure out how to stack DBs for flat presses.

[The_Animal11]

INCLINE BB PRESS
65x15, 95x12, 135x12, 185x8, 225x5, 225x3, 135x8
This 225x5 was one of the cleanest and strongest 225 sets ive had in a long time.

BUILD YOUR OWN DB PRESS
75x8, 90x5, 110x5, 100x5
HAHA RICH!! i wasnt kidding about stacking DBs, after i kicked the hundos up i had someone toss 10lber on each side (yeah, right on top my hands) and repped away!

WEIGHTED DIPS/CABLE CROSSOVERS
+45x12/"18"x8 (3 sets)
Nice and slow with the dips, these were really solid today.

PRONE INCLINE FRONT RAISES
20sx10 (3 sets)
Really focusing on only lifting with the delts

PRONE INCLINE DN KICKBACKS
20sx10 (3 sets)
These were a very good concentration exercise!

CABLE ROPE PRESSDOWNS
50x10 (3 sets)

WORKOUT THOUGHTS:
This was a killer push day! rocked those DB presses, and it was a strong 5 reps for sure. Played some ultimate frisbee after, so today=big eats day!!

[ilove2run]

Awesome workout Animal, i want a video of the DB Press w/the tens on top lol.

I'm having a hard time picturing it heh.

[IndianForeigner]

I read your comment about rest times; I often see guys that rest between 30 seconds and a minute but I normally can go a longer time with rest, sometimes several minutes. Do you believe that there are any negative effects from longer rest periods?

[The_Animal11]

Originally Posted by ilove2run

Awesome workout Animal, i want a video of the DB Press w/the tens on top lol.

I'm having a hard time picturing it heh.

how bout a super awesome MS Paint pic?

Originally Posted by IndianForeigner

I read your comment about rest times; I often see guys that rest between 30 seconds and a minute but I normally can go a longer time with rest, sometimes several minutes. Do you believe that there are any negative effects from longer rest periods?

while bulking? nah. as long as your workout doesnt start to run far over an hour or so i think that longer rest times can only help a workout by giving you full recovery for a solid next set.

[IndianForeigner]

Ok, sounds good. Yeah, sometimes those harder exercises such as squats and deads requiring more rest.

According to that pic, it looks like your legs didn't benefit very much from Smolov, lol

[The_Animal11]

Originally Posted by IndianForeigner

Ok, sounds good. Yeah, sometimes those harder exercises such as squats and deads requiring more rest.

According to that pic, it looks like your legs didn't benefit very much from Smolov, lol

haha as you can see, that isnt important though because the hot chick is still amazed. and thats what we're all doin this for right??


btw i loled IRL at that comment hahaha

[ilove2run]

Lol, that picture gave me a good laugh, my fam is throwin a little get together for the football game today, and my grandpa is wondering wtf im laughin at.

[nmsk80066]

oh man i just lold really really hard at that

wow that must have been intense stacking DBs for presses haha, crazy strength

[The_Animal11]

Originally Posted by ilove2run

Lol, that picture gave me a good laugh, my fam is throwin a little get together for the football game today, and my grandpa is wondering wtf im laughin at.

haha making grandparents wonder about their grandkids, thats what im here for!

Originally Posted by nmsk80066

oh man i just lold really really hard at that

wow that must have been intense stacking DBs for presses haha, crazy strength

glad i could provide a good laugh!

[cawiau]

hey bro, no food pics....what is happening?
Bryce and you... WHY, oh WHY

[jaim91]

You made my day...and you didn't even have to say anything

[IndianForeigner]

That's why I try not to look at logs in the school computer lab, lol.

[The_Animal11]

DEADS
135x8, 225x5, 315x3, 405x3, 225x8, 225x8
WOOOOO!!! killed it! last two sets (225) were done Sumo style, really ripped up the hammies and glutes!

SUSPENDED SQUATS
95x10, 135x8, 185x7, 185x7, 185x7
Rack was set probably an inch or two below parallel, each neg took about 5 seconds

BANDED SQUAT JUMPS
3 sets of 10
Looped the green bands around the bottom of the power rack and then over my shoulders. full squat, jumping as high as possible (only about 2 inches with those bands! haha)

LEG PRESS
3ppsx15, 5ppsx12, 7ppsx5, 9ppsx5
last set was hheaaaavvvyyyy

GHRS
BWx8 (3 sets)
Realy good squeeze today

CALVES

WORKOUT THOUGHTS:
Not a fan of the banded squat jumps really, dont think theyll help with speed as much as i was hoping they would. on the other hand, deads were awesome today!

[nmsk80066]

WOW great work on the deadlifts! do you know what your max is?

[5Six]

Holy shii! Awesome work, dude.