GK: Doin' Work with Animal Test

[Giant_Killer]

ANIMAL TEST

I'm on a Journey. A Journey to 200 lbs. After a hard labor busting a plateau using only caloric manipulation, and being stuck at 185 for too long...I started to chalk new bodyweights up on the board. 187...189...190...192...195...small steps...

Now that I've got my food intake in the anabolic zone- I want to gain some quality mass with the help of Animal Test. I've used Animal Test before and know well the increases in strength, aggression, muscle growth, and decrease in bodyfat that can be had with this formula.

TRAINING
I'm doing some basically instinctive training for me with moderate volume increasing the weights each week with perfect form; and I'd like to just grow on some heavy weights with some hard work and some heavy plates of food to back that **** up.

I have arranged my workouts so that they revolve around a central compound lift, preceded by a warmup exercise, and followed by more good focused mind-muscle connected good form exercises.

Leg Day
Bike Warmup
Leg Extensions high rep light warmup, 2 sets
Squats Ass to Calves as heavy as possible in an 8-12 rep range for 2-3 heavy sets after a few higher rep warmup sets
Hack Squat or Leg Press in a 10-20 rep range, 2 or 3 sets with tight form
Lying Leg Curl in a 10-12 rep range, 3 or 4 sets
Seated Calf Raises in a 15-20 rep range, 3 or 4 sets
My calves have grown pretty well along with my legs from squatting a lot so I don't work them crazy volume directly.

Chest, Shoulder Day
Rotator Cuff Warmup (broomstick shoulder hyperextensions)
Flat/Incline DB Flyes high rep light warmup, 2 sets
Flat Barbell Benchpress as heavy as possible in an 8-12 rep range for 2-3 heavy sets after a few higher rep warmup sets
Hammer Strength Incline or Wide Chest or DB Press in a 10-12 rep range, 2 or 3 sets with tight form
Shoulder Press or Upright Row, 4 sets in 10-12 rep range
DB Side Laterals, 4 sets usually as a superset with previous exercise in an 8-10 rep range
Cable Crossovers or Crossunders in an 8-12 rep range for 2-3 sets
Cable Laterals in an 8-12 rep range for 2-3 sets
I'm not currently training triceps directly but plan on throwing in Skullcrushers or Weighted Dips for 4-5 sets in an 8-12 rep range

Back Day
I'm working on lower lats lately with my back days. I've always done a lot of heavy deadlifting and rowing and have thickened up my traps and upper back a bit but it's not complete.
Wide Grip Pulldowns a few warmup sets 10-12 rep range
Wide or Neutral Grip Pullups with BW or some weight in an 8-12 rep range, 2-3 sets
Close Grip Pulldowns looking to ceiling and pulling directly to sternum with contraction, 4 sets in 8-12 rep range
Low Cable Rows or DB Rows, 3 or 4 sets in 8-12 rep range
Rear Delt Flye Machine, 4 or 5 sets in 10-12 rep range
Barbell Curls or DB Curls with good form for 4-5 sets in 8-12 rep range
Hammer Curls or Preacher Curls with good form for 3 sets in 8-10 rep range


NUTRITION & SUPPLEMENTATION
I've reached a pretty good place in my nutrition right now where I'm eating whatever I wan't basically within the guidelines that have just kind of come along naturally after years of doing this stuff.

Meal 1- 5 whole eggs, 1.5 cups Old Fashioned Oats or Kashi Cereal or Whole Wheat Toast
Supps- 2 scoops Xtend in water bottle, 2g Fish Oil, 81 mg Enteric Coated Aspirin, B-Complex

Meal 2- Real Gains Shake or WPC/Oats/PB Shake with protein snack
Supps- Animal Test

Pre-Workout: Shock Therapy, 5g bulk BCAA
Intra: 2 scoops Xtend, 30g WMS, 1.5g Beta-Alanine
Post: Universal Storm, 2 scoops Xtend, 5g bulk BCAA, 1/2 cup Old Fashoined Oats, 30g WMS, 2g Beta-Alanine

Meal 3- Chicken or Steak, Potatoes or Rice or Pasta, etc.
Supps- Animal Pak

Meal 4- Repeat 2

Meal 5- Chicken or Fish (Tilapia), Fingerling Potatos or Rice or Pasta or Veggies and/or Salad
Supps- 1g Fish Oil

Meal 6- Repeat 2

Current Progress Pics

[COUNTRYMIKE]

I'm here for ya brother Fantastic start too.....oh yeah and FIRST!!!!!!!!

[Giant_Killer]

Bike for 5 min.
Leg Ext. 50 x 15, 70 x 15
ATG Squat 95 x 12, 135 x 12, 225 x 12, 245 x 10, 225 x 10
Leg Press 10 plates x 15, 16 plates x 12, 16 plates x 10
Lying Leg Curl 80 x 12, 100 x 12, 130 x 12, 130 x 10
Seated Calf Raise 1 plate x 20, 2 plates x 20 for 2 sets

[Giant_Killer]

This log is also at Animal FORVM for members there: http://forum.animalpak.com/showthread.php?t=21946

[Giant_Killer]

Originally Posted by countrymike

I'm here for ya brother Fantastic start too.....oh yeah and FIRST!!!!!!!!

Great to have you on board man.

[Giant_Killer]

Dinner tonight is Seared Ahi Tuna Steak with Spinach filled Whole Wheat Ravioli and Peas ftmfw...

Eat to grow.

[goodinsidevoice]

OH YEAHHH! IM IN FOR THIS SHEET!

good looking dinner GK...makes me hungry.

[B Con]

Subbed for anything involving GK and Animal Test. Expecting big things... great layout...great nutrition...great training... GREAT START!

[cal62887]

Enjoy the DOMS

[glvfmly]

going to follow this ...should be good!!..good luck bro..

[Giant_Killer]

Originally Posted by goodinsidevoice

OH YEAHHH! IM IN FOR THIS SHEET!

good looking dinner GK...makes me hungry.

Hell yeah it was pretty good. Haven't ever tried Ahi Tuna before but it's pretty all right.

Originally Posted by B Con

Subbed for anything involving GK and Animal Test. Expecting big things... great layout...great nutrition...great training... GREAT START!

Thanks bro! Wanted everything laid out there so people could see the big picture. I like reading logs that are that way.

I'm expecting big things too!

Originally Posted by cal62887

Enjoy the DOMS

Oh yeah buddy. I can't wait for them, ironically. The DOMS of AA always remind me of my early days working out when DOMS were really intense!

Originally Posted by glvfmly

going to follow this ...should be good!!..good luck bro..

Thanks for stoppin' by man.

[Hoomgar]

In for max muscle hypertrophy! Get your big on bro...

Hg

[IRON HORSE J]

Looking solid man

[Universal Rep]

Subbed. Good luck GK...

[rizzog466]

Everyone relax, I am here now

Carry on!

[Giant_Killer]

Originally Posted by Hoomgar

In for max muscle hypertrophy! Get your big on bro...

Hg

Hg! Sup bro!

Originally Posted by jhicks3301

Looking solid man

Thanks J. Tryin' to do the Mulisha proud.

Originally Posted by Universal Rep

Subbed. Good luck GK...

U Rep I'm very glad to see you. Hope you will keep an eye on me here.

Originally Posted by rizzog466

Everyone relax, I am here now

Carry on!

epic!

[Giant_Killer]

Just RE'd up on Real Gains. Always makes me feel good.

[mrdead]

You KNOW I'm going to be here for this!!!

[Giant_Killer]

Originally Posted by mrdead

You KNOW I'm going to be here for this!!!

Deadman good to see ya' bro!

unrelated: You'll have to let me know what being an Army nurse is like. I grad. in May.

[mrdead]

Originally Posted by Giant_Killer

Deadman good to see ya' bro!

unrelated: You'll have to let me know what being an Army nurse is like. I grad. in May.

Depends on what type of unit you go to, and where you go to...

[Giant_Killer]

Originally Posted by mrdead

Depends on what type of unit you go to, and where you go to...

edit: I'll take that to PM's



Off to the gym!

[Giant_Killer]

Say all you want about day 2 and the placebo effect, but I was ****in' rocking it tonight. Blasting weights off with authority. Endurance, power....**** was nuts. When I hit the 60's x 12 on DB Press with total authority I was on a high. At the end of my workout I was so jacked up I said **** the cable finishing moves and left. Chest, Shoulders, Tri's, all on blast and pumped to the max. ****, my legs were even pumped just from the bike ride home.

Broomstick Shoulder Hyperextensions
Flat DB Flye 35's x 12, 50's x 12
Flat BB Bench bar x 10, 135 x 10, 185 x 10, 225 x 8, 225 x 6
HS Wide Chest 4 plates x 15, (4 plates + 50) x 10
DB Shoulder Press 35's x 12, 50's x 12, 60's x 12
HS Shoulder Press 4 plates x 10, 4 plates x 8
superset w/
DB Side Laterals 20's x 10, 25's x 8
Rope Pushdown 100 x 10, 120 x 10, 120 x 10

[Giant_Killer]

UPS brought my second can today.

[Hoomgar]

Originally Posted by Giant_Killer

UPS brought my second can today.

That and a fresh supply of RG eh? Life is good

Nice work there bro, throwin around the db's like broom sticks!

Hg

[Giant_Killer]

Originally Posted by Hoomgar

That and a fresh supply of RG eh? Life is good

Nice work there bro, throwin around the db's like broom sticks!

Hg

Yeah budday! I'm RG-less today, new one comes tomorrow.

It was so much fun. I can't remember the last time I had FUN at the gym. I mean, I love it...but when I left I was just psyched as hell, and happy about the great workout.

[B Con]

I could feel the intensity from that session just by reading it. Great work GK!

[Giant_Killer]

Originally Posted by B Con

I could feel the intensity from that session just by reading it. Great work GK!

Thanks! I can't wait to get back in the gym.

U whalin' bro!

[B Con]

Originally Posted by Giant_Killer

Thanks! I can't wait to get back in the gym.

U whalin' bro!

That's how I feel everyday.


Why thanks for noticing

[Hoomgar]

Originally Posted by Giant_Killer

Yeah budday! I'm RG-less today, new one comes tomorrow.

It was so much fun. I can't remember the last time I had FUN at the gym. I mean, I love it...but when I left I was just psyched as hell, and happy about the great workout.

Ha! And only day 2. Just think bro, it only gets better and better over the next 40 days

Hg

[Giant_Killer]

Originally Posted by B Con

That's how I feel everyday.


Why thanks for noticing

Yeah I have always looked forward to the gym, knowing that it's my outlet, my source of redemption. The gym is always a wall to climb to get me out of misery and give me a sense of accomplishment. Unfortunately I've had a lot of nagging doubt lately. Some problems with my endurance and drive, both in the gym and at the dinner table. That's why I'm glad I have this chance for Animal Test, to realign my perceptions and get me back on track.

I'm sure I'm on spread. Haha

Originally Posted by Hoomgar

Ha! And only day 2. Just think bro, it only gets better and better over the next 40 days

Hg

It's gonna' be a great journey that will take my training to the next level.