Abe's Animal Stak Cutting & Lean Mass Gain Log

[abefroman35]

So I am posting this log to see how this Animal Stak that I am going to be taking works out for me. I am going to be cutting yet still keeping, if not gaining, lean muscle mass. Here is what my diet, nutrition and workouts will be like; I will be posting my stats on monday along with pictures.

My Stack
Animal Cuts
Animal M-Stak
Animal Pak

Diet
2000 kCals - 125g Carbs - 250+g Protein - 55g Fat

Refeed every 6-12 days on a heavy lift day - kCals to 2500 - Lower Fat - 1g/lb Protein - Carbs increase of 50-100% - No Fructose - Mostly Complex

Breakfast - 100% Whey Protein Shake w/ milk and Banana, WholeWeat Toast
Protein - 50+g
Carbs - 40g-45g
Fat - 10g
Pre WO - Sandwich
Protein - 40g
Carbs - 40-45g
Fat - 12-15g
WorkOut - 100% Whey Shake w/ water
Protein - 46g
Carbs - 0g
Fat - 0g
Post WO - Salmon w/ Blueberries/Strawberries and Potatoe
Protein - 40+g
Carbs - 30g
Fat - 12-15g
Work Meal - 100% Whey w/ water
Protein - 46g
Carbs - 0g
Fat - 0g
After Work - Chicken w/ Italian dressing
Protein - 25g
Carbs - 0g
Fat - 10+g
Bedtime - Egg Whites w/ 1 Whole
Protein - 25g
Carbs - 0g
Fat - 5g

Workout Split
Monday - Bis/Tris or Legs
Tuesday - Back or Chest
Wednesday - Legs or Back
Thursday - Chest or Shoulders
Friday - Shoulders or Bis/Tris
Saturday - Lagging Body Parts
Sunday - Rest, maybe some cardio

This is not completely strict I will adjust my diet and workouts to what I feel needs to be done and what is best for me. My workouts will change everyweek, that is just kind of a guide line. I will be hitting the body parts that are lagging the most on Saturday, and also depending on this, it might change the whole routine for the next week. I am doing Abs and Calves about 3x a week, depending on my available time and things of such.

[abefroman35]

Today was freakin awesome I pushed a lottt of weight for me, and doubled weight i did like two weeks ago.

Weight - Reps
Weighted Dip
Bodyweight - 20
15 - 15
25 - 12
35 - 10
45 - 8
Supersetted w/
Standing Ez Curls
45 - 20
55 - 15
65 - 12
75 - 10
85 - 8
Rope Pressdown
42.5 - 12
57.5 - 8
57.5 - 8 (Double Drop Set) 42.5 - 8, 30 - 12
Supersetted w/
Hammer Curls
25 - 12
30 - 10
35 - 8 (Double Drops) 25 - 10, 15 - 12
Overhead Cable Ext
10 - 12
15 - 12
20 - 6
Supersetted w/
Cable Conc Curls
10 - 10
15 - 10
20 - 7

Abs
10 Incline Crunches SSw/ 10 Incline Twist w/ Medicine Ball
30 reps
20 reps
Ab Wheel
15 reps
12 reps

[abefroman35]

I just also wanted to note that on every set I vary my grip positioning and the way I perform the exercise to hit the muscles in different ways, sometimes it might not be beneficial but I am still learning my body. And I have not destroyed my calves like I did on this day, they are still hurtin me to this day (thurs).

Wide Pullups
no - 13
no - 9
no - 6
no - 8
Wide Smith Rows
135 - 15
185 - 15
205 - 8
205 - 8 (Triple Dropset) 185 - 8, 135 - 15
HammerStrength Row
70 - 12
95 - 12
120 - 10
Supersetted w/
HammerStrength Pulldown
45 - 12
60 - 12
70 - 8 (Triple Dropset) 60 - 12, 45 - 20
Deads Raw
135 - 15
225 - 12
315 - 4 (This was a terrible last set because of the pullups I did earlier really destroyed my grip)

Calves
Smith Raises
135 - 15 (Both Legs)
135 - 15 (One Legs)
Weighted One Leg Raises/Supersetted w/ NoLbs Both Legs Raises
25 - 15 / no - 15
25 - 12 / no - 15
25 - 10 / no - 15

[abefroman35]

This day was a very successfull day - I focused on my lower chest, and also hit my upper as well since that is my lagging part of my chest - My chest was exploding!

Smith Decline
95 - 20
135 - 15
155 - 12
DB Decline
40 - 12
50 - 10
65 - 6 (I could have gotten at the least 7 maybe 8 but I dont know what I was doin, im pissed about that, what a pussy!)
Upright Cable Crossover / Dropsetted with Partial Reps
20 - 8 (I got a little to happy with the weight) 10 - 12
15 - 10, 10 - 15
20 - 8 (Triple Dropset) 15 - 10, 10 - 20 (I dont know what happened I all of a sudden had this extra burst of energy, so I had to make use of it)
Incline Bench
95 - 15
115 - 8
(Smith)115 - 12 (Dropsetted) 95 - 20
Push-Ups to Failure
no - 15
no - 12
no - 18
Supersetted w/
Decline Push-Ups to Failure
no - 12
no - 18 (This set I did decline first)
no - 10

Abs
Hanging Leg Raises
no - 15
no - 12
no - 10
Supersetted w/
Rope Cable Crunches
65 - 15
65 - 12
65 - 10
Cable Oblique Twist
20 - 15 (Both sides)

[abefroman35]

This day was the WORST out of the whole week, yet I still loved it. After the last set of the first ham curls, I was about to throwup and cry, and I couldnt walk for like 10 minutes making me finish up earlier than suspected, (I know I know Im a big f^ckin p^ssy! but at least I went until I couldnt go anymore) but I had to finish up with at least somethin else so I endured the grewling pains for a set of SL deads. I also varied my stances with every exercises, like always.

Leg Extension
110 - 15
130 - 12
140 - 10
Smith Hack Squats
135 - 12
185 - 12
235 - 10
285 - 10 (Triple Dropset!) 235 - 10, 185 - 10, 135 - 12
Leg Press
230 - 10
320 - 10
410 - 10
500 - 10
Barbell Squats
135 - 12
155 - 10
(I was already dead, and trying to get up off the floor with these felt like 315, ****)
Seated Leg Curls
110 - 15
130 - 12
150 - 10
160 - 8 (Double Dropset) 110 - 12, 70 - 20
Standing Leg Curls
P^SSY!
Stiff Leg Deads
135 - 12

[abefroman35]

This day was another reallly good day! My shoulders were EXPLODING! I loved it

Seated Side Laterals
10 - 20
15 - 15
20 - 10
20 - 10 (Dropset) 10 - 15
Standing Military Press
65 - 15
75 - 10 (Reverse Grip, I thought I would try it out)
85 - 12
95 - 10
Standing Rear Delts
10 - 16
15 - 12
15 - 12
20 - 10
Seated Front Raises
10 - 10
15 - 10
20 - 8
Behind Head Smith Shrugs
135 - 20
185 - 15
205 - 12
215 - 12
225 - 10

Abs
Dumb-bell Leg Raises
10 - 15
10 - 12
10 - 10
Supersetted w/
Swiss Ball Crunches
no - 15
no - 12
no - 10

Jump Rope
150 reps (50 - Reg, 50 - One Leg, 50 - One Leg Twice) x2

[abefroman35]

Today I focused on my Upper chest along with i hit my post and anterior delts just to stimulate them nicely, and my Calves

Upper Chest
Incline BB Bench
95 - 20
135 - 10
Smith Incline
135 - 10 (Double Drop) 115 - 12, 95 - 20
Incline DB Fly
20 - 15
25 - 12 (Dropset) 15 - 15
35 - 10 (Dropset) 15 - 10
Wide Pullovers BB
40 - 12
50 - 12 (Dumb-Bell)
40 - 12
Decline DB Negatives/Explode
50 - 6
50 - 5

Calves
Bodyweight Standing
x150
x100
x60
Bodyweight Donkey
x100
x75
x50
These were all done with different stances and ect... through out the exercises to switch up the different parts of the calves it was hitting

Mid Back/Post/Ant Delts
DB Swing Back Twist Thing
10 - 10
15 - 10
20 - 10
Supersetted w/
DB Rear Delt Raises
10 - 10
15 - 10
20 - 10
Cable Front Angled Raises
10 - 10

[abefroman35]

the gym was so ****in packed i couldnt even move, so the **** is all screwed up from what i planned out, but i still got every good and couldnt move my arms

Weighted Dip(Smith was taken)
10 - 20
20 - 15
30 - 12
40 - 10
45 - 7(Stood still for a minute trying to get 8, pussy)
Supersetted w/
Wide-Grip EZ Cheat Curls (No BB available because all the little kids were doing the usual Chest/Bis, every day)
45 - 20
55 - 15
65 - 12
75 - 8
85 - 10(Threw up the last two reps)
EZ Skull Crushers
45 - 15
65 - 12
75 - 12
Supersetted w/
Incline DB Concen Curls (Partial Reps)
20 - 15
20 - 12
25 - 10
Cable Curl
50 - 12
Supersetted w/
One Arm DB Overhead Ext
10 - 20
15 - 15
Incline Close Grip Smith
95 - 20
115 - 20 (Changed Angle, Dropset) 95 - 25
Supersetted w/
Hanging DB Concen Curls
20 - 12
25 - 10
Alternating BB Curls(Alternate Grip every 10 rerps)
30 - 35

Abs
Decline Medicine Ball (10 crunches - 10 twist - 10 crunches, etc...)
3 - 50