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
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Thread: GK: Doin' Work with Animal Test
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11-18-2008, 05:59 PM #1
GK: Doin' Work with Animal Test
the pump is the cure
ΜΟΛΩΝ ΛΑΒΕ
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11-18-2008, 06:06 PM #2
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11-18-2008, 06:09 PM #3
11/18/08 Legs
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 setsthe pump is the cure
ΜΟΛΩΝ ΛΑΒΕ
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11-18-2008, 06:11 PM #4
This log is also at Animal FORVM for members there: http://forum.animalpak.com/showthread.php?t=21946
the pump is the cure
ΜΟΛΩΝ ΛΑΒΕ
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11-18-2008, 06:12 PM #5
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11-18-2008, 06:32 PM #6
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11-18-2008, 06:44 PM #7
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11-18-2008, 07:07 PM #8
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11-18-2008, 07:10 PM #9
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11-18-2008, 07:24 PM #10
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11-19-2008, 07:25 AM #11
Hell yeah it was pretty good. Haven't ever tried Ahi Tuna before but it's pretty all right.
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!
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!
Thanks for stoppin' by man.Last edited by Giant_Killer; 11-19-2008 at 07:46 AM.
the pump is the cure
ΜΟΛΩΝ ΛΑΒΕ
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11-19-2008, 07:49 AM #12
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11-19-2008, 07:50 AM #13
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11-19-2008, 10:15 AM #14
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11-19-2008, 10:16 AM #15
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11-19-2008, 02:04 PM #16
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11-19-2008, 02:14 PM #17
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11-19-2008, 02:19 PM #18
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11-19-2008, 02:31 PM #19
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11-19-2008, 02:33 PM #20
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11-19-2008, 02:34 PM #21
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11-19-2008, 03:57 PM #22
11/19/08 Chest, Shoulders, Tri's
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 10the pump is the cure
ΜΟΛΩΝ ΛΑΒΕ
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11-20-2008, 07:50 AM #23
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11-20-2008, 07:56 AM #24
- Join Date: Oct 2007
- Location: Pennsylvania, United States
- Posts: 4,550
- Rep Power: 11311
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11-20-2008, 07:59 AM #25
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11-20-2008, 08:02 AM #26
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11-20-2008, 08:06 AM #27
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11-20-2008, 08:07 AM #28
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11-20-2008, 08:16 AM #29
- Join Date: Oct 2007
- Location: Pennsylvania, United States
- Posts: 4,550
- Rep Power: 11311
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11-20-2008, 08:22 AM #30
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
It's gonna' be a great journey that will take my training to the next level.the pump is the cure
ΜΟΛΩΝ ΛΑΒΕ
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