Yo, This is the House here from Animalpak.com, wanting to talk about some hard core training stroies, and workouts that will jump start your mass or cutting needs. I will Be posting my workouts and methods of training. Follow me through my cutting and mass building phases as i try to trun IFBB pro.
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View Poll Results: Best Mass builder for your back.
- Voters
- 73. You may not vote on this poll
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Old school Deadlifts
49 67.12% -
Bent over bar rows
15 20.55% -
Wide grip lat pull downs
6 8.22% -
Weighted chins
3 4.11%
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08-27-2006, 06:30 PM #1
Open House With "The House" Animalpak.com
www.animalpak.com
www.erikfankhouser.net
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08-27-2006, 06:37 PM #2
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08-27-2006, 06:49 PM #3
status
I am three weeks out from my national Npc show where i will be in the HW class. I have been dieting for 13 weeks now. I train seven days a week right now 5 weight and cardio and 2 just cardio. I hit each body part once a week in this cutting phase. I do 2 hours of cardio a day and lift for one hour.
Todays workout was Chest:
Chest
Incline press 6 sets of 8-12 reps
flat fly 4 sets of 8-10 reps
decline db press 4 sets of 8-12 reps
Incline fly on cross 4 sets of 8-12 reps
flat db press 4 sets of 8-12 repss
My chest will be sore i flex my chest as hard as i can between each set this makes your workout very intense.
Tomorrow is back i can not wait it will hurt Hell yes that is what i want.www.animalpak.com
www.erikfankhouser.net
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08-27-2006, 06:51 PM #4
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08-28-2006, 01:02 AM #5
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08-28-2006, 02:44 AM #6
The Am training session today
Today is back day I just got up and just killed some egg whites and splenda. downed my animal pak and pump and I am going to do some dammage on the back today. It will be a good day i feel like doing some hard core deads. I will let you know how it goes.
www.animalpak.com
www.erikfankhouser.net
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08-28-2006, 02:51 AM #7
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08-28-2006, 04:46 AM #8
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08-28-2006, 05:29 AM #9
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08-28-2006, 05:58 AM #10
Back
Wow I fried my back today i just rolled in from the gym and am hitting my shake right now damn it is great. Today i went crazy on the deads today was a thickness day for back. here is how it looked.
Dead lifts 6 working sets 8 reps
bent over bar rows 4 sets 8-15 reps
close lat pulldown tri bar 3 sets 8 reps
behind neck pulldowns 3 set 8 reps
front lat pulldowns 3 sets 8 reps
lat push downs 4 sets 8 reps
back ext. 4 sets failure around 25 reps each
my back has a great pump and is still tight from the gym o and i busted a strap today on the deads it was great the weight smashed off the ground and the power rack.www.animalpak.com
www.erikfankhouser.net
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08-28-2006, 06:17 AM #11
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08-28-2006, 06:20 AM #12
- Join Date: Apr 2006
- Location: Montreal, Quebec, Canada
- Age: 37
- Posts: 21,430
- Rep Power: 23187
Are ladies accepted ? I mean, real one who are puking after the fourth squat set and eating like he*l ?
I suscribed, I'm a big fan of animalpak.com; this is one of my favourite site, a lot of inspiration and hardcore lifestyle !
Rock on.
ValGovernment is for slaves
Free men govern themselves
BJJ + Navy log:
http://forum.bodybuilding.com/showthread.php?t=164870361
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08-28-2006, 06:29 AM #13
I too am an avid fan of the Animal site, as well as their products. I look foward to this.
BigNorgMET-Rx/Pure Protein Board Rep
Disclaimer: The thoughts and opinions of this rep are of his own and does not reflect MET-Rx/Pure Protein as a company. This user is a Bodybuilding.com board representative and is not an employee of MET-Rx/Pure Protein.
The most motivational log - http://tinyurl.com/BigNorg
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08-28-2006, 06:45 AM #14
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08-28-2006, 10:44 AM #15
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08-28-2006, 11:08 AM #16
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08-28-2006, 11:27 AM #17
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08-28-2006, 12:50 PM #18
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08-28-2006, 12:58 PM #19
- Join Date: Nov 2005
- Location: North Carolina, United States
- Age: 57
- Posts: 179
- Rep Power: 336
I'm here. Might as well watch and learn until "practicing" Dr. Octo gives the green light on the wrist.But, it cool to have leg day three times per week.Any "spy" photos with " ? weeks out" floating around?
Lifting is 90% mental, the other half is physical !!!
There are 3 types of people in this world.... those that can count and those that can't !!!
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08-29-2006, 01:52 AM #20
Cardio blast
Yo, just got done with a killer 4am cardio session. yes i hate cardio but it is a great way to melt that fat right off your glutes if you know what i mean.
Today i will train shoulders. My shoulder workout that i am going to do today is going to be for wide shoulders so i am going to ripp up my side delts. i will post it later today.
also i will post some diet info that i am doing and the weights i used on shoulder day today. well going to go grow time to get some eggs and animal pak my best breakfast.
Later In Iron The Housewww.animalpak.com
www.erikfankhouser.net
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08-29-2006, 07:37 AM #21
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08-29-2006, 10:00 AM #22
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08-29-2006, 03:06 PM #23
Shocked the shoulders
Did shoulders today i had a freakin huge pump i think i grew one inch on each side after the workout was over.
i focused on width today so i hit the hell out of my side delt, you know got to have a good v taper.
My workout looked like this.
-Standing millitary press wide to the front 6 sets 8-12reps weight 225-275lbs
-standing side raises with DB's 4 sets of 8 reps with the 55lbs dbs
-front raises with the straight bar wide grip 4 sets of 8-10 reps weight 145lbs
-bent over rear delts with dbs 4 sets 8-12 reps weight 55lbs dbs
-"w press" i do this with dbs seated like a db press but i press up and out to the sides so your right in the middle of a press and a side raise at the end it is a killer i used 50lbs dbs 3 sets of 12reps
-bar shrugs front wide grip 4 sets of 8-12 reps 365- 500lbs
-one drop set on the plate loaded shoulder presswww.animalpak.com
www.erikfankhouser.net
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08-29-2006, 03:09 PM #24
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08-29-2006, 03:17 PM #25
diet
my diet is simple right now i eat 12oz of fish 8 times a day. and every other day i eat carbs with the odd number meals, meal 1,3,5,7 i eat 1/2 cup oats or 1/2 cup rice that is it right now sometimes i ht some egg whites instead of fish when i need a change or throw in a no carb post workout shake to keep all the muscle i can while dieting. the best thing to do when on a diet is to keep it basic and be consistent.
www.animalpak.com
www.erikfankhouser.net
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08-29-2006, 03:29 PM #26
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08-29-2006, 04:03 PM #27
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08-29-2006, 04:51 PM #28
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08-29-2006, 04:56 PM #29
- Join Date: Nov 2005
- Location: North Carolina, United States
- Age: 57
- Posts: 179
- Rep Power: 336
Originally Posted by The House
Hammer Down !!Lifting is 90% mental, the other half is physical !!!
There are 3 types of people in this world.... those that can count and those that can't !!!
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08-29-2006, 06:40 PM #30
- Join Date: Apr 2006
- Location: Montreal, Quebec, Canada
- Age: 37
- Posts: 21,430
- Rep Power: 23187
Same thing here about diet. I keep it simple. I work in the night, go to university in the day, workout at 4:30 a.m each morning. Oats, fish, frozen broccoli all prepares 2-3 days before. Sometimes I gotta eat in the traffic, while reading my newspaper... anything against a post-post workout meal like shark steak and oats at 9 in the morning ? I don't give a f*ck, I know I look crazy (idiot, some might say).
I like this like. I'm born for it.
Keep it up, your military press is amazing. You do it with a straight back or you do some kind of push press ?Government is for slaves
Free men govern themselves
BJJ + Navy log:
http://forum.bodybuilding.com/showthread.php?t=164870361
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