View Full Version : Journey to the Palmetto Cup
TheAnima!Packist
05-23-11, 10:15 pm
Alright, my next stop will be my first official show, the Palmetto Cup. I am unofficially one year out and the mass starts now. I will be trying my best to post diets, workouts, and stats from today until stage time. Fellow brothers I will need help with diets and workouts so give me honest opinions even if you are a noob at this. I use every ounce of experience from my travels in this so I take everything said as advice. My split is as planned,
Sun- Chest, Bi, Ab
Mon- Rest
Tues- Back, Tri, Ab
Wend- Rest
Thurs- Legs
Fri- Shoulders, Traps, Ab
Sat- Cardio
Diet is high carb, high protien, mid fats, no junk but if I have to eat I have to eat.
Stats are as follows:
240lbs
6'0" tall
Guessing about 15% BF still need to do official measurement
I will be starting tommorow on Tuesday. I will be keeping a detailed journal with daily updates.
Primary Goal: 1st Palmetto Cup
Primary Goal after the show: On to the next one
Thats it.
Pack
TheAnima!Packist
05-25-11, 11:50 am
Alright here is first day, and I am proud to report that I am now working at a gym, thank God.
Back
Pulldown
15x90, 12x110, 10x130, 8x150, 6x190
Low Row
15x90, 12x110, 10x130, 8x150, 6x170
Back Extension
15x90, 12x110, 10x130, 8x170
One arm DB Rows
15x60, 12x65, 10x70
Triceps
Pushdowns
15x50, 12x65, 10x80, 8x95, 6x95
Close G's
15x135, 12x155, 10x185, 8x205(Massive Pump!!!)
Suicides
10x60, 8x65
Thats it. I am resting today then Legs are tommorow.
Pack
C.Coronato
05-25-11, 12:43 pm
Awesome bro, good luck. What organization is the Palmetto cup?
SuperFlexSteve
05-25-11, 12:49 pm
Awesome bro, good luck. What organization is the Palmetto cup?
NPC.
What's up bro.. good to see another Animal in the Charleston area. What gym you at?
TheAnima!Packist
05-25-11, 3:53 pm
I am at planet fitness, I just started working there to on 3rd shift.
Pack
TheAnima!Packist
05-25-11, 3:54 pm
Today was much needed rest the back is on fire. These high volumes are killing me, but its worth it.
Pack
TheAnima!Packist
05-28-11, 8:32 pm
Well the past two days have sucked so I have rested these two days because I tried to do Shoulders and barely made it past my 1 excersise. So I will be getting back in tommorow with chest, bi, abs. I might even over do it a little, haha.
Pack
TheAnima!Packist
05-31-11, 1:41 am
Alright back in the mix and killing it.
Chest
Bench
15x135, 12x155, 10x185, 8x205, 6x225, 3x235
Fly
15x30, 12x35, 10x40, 8x45
Incline Press
12x45, 10x50, 8x55, 6x65
Pumps
Failx40 (4x)
Biceps
Alternating Curl
15x25, 12x30, 10x35, 8x40, 6x45, 4x50
Cable Preacher Curl
15x50, 12x65, 10x80, 8x95
Double Back Bicep Curl
Failx40 (4x)
Abs
Circuit 3x Fail Body Weight
V-Crunch, Russian Twist, Pullover
Thats it.
TheAnima!Packist
06-01-11, 12:32 am
Ahh this was a good day to spread the wings
Back
Pulldown
15x90, 12x110, 10x130, 8x150, 6x170, 4x190
Low Row(wide grip)
15x70, 12x110, 10x130, 8x150
Back Extension
15x110, 12x130, 10x150, 8x170
Bent Over Row
15x30, 12x45, 10x50, 8x55
Triceps
Pushdowns
15x50, 12x65, 10x80, 8x95, 6x110, 4x125
Incline Skulls
15x50, 12x60(3x)
Suicides
12x45(4x)
Close grip bench press
15x95, 12x115, 10x135
Thats it..
Pack
C.Coronato
06-01-11, 12:54 pm
Nice bro, everything is looking on point!
TheAnima!Packist
06-01-11, 5:22 pm
Nice bro, everything is looking on point!
Thanks C,
Today was Restamundo and I feel great other than Im so weak I could sleep for like 5 more hours, but I gatta eat.
Pack
TheAnima!Packist
06-02-11, 2:43 am
Ive got to feel out the legs today and see what happens, Im getting cramps in my soleus everytime I squat so I don't know whats going on, mabye I will try to not go ass to grass, I can't get passed 225 without shit hurting. Any help from anyone would be appreciated.
Pack
TheAnima!Packist
06-14-11, 6:35 pm
I have neglected to post to the Legion so here are the last three workouts
Shoulders and Traps
Military Press
15x95, 12x135, 10x155, 8x185, 4x225
Front Raise
15x35, 12x40, 10x45, 8x50
Traps
Shrugs
15x135 (6x)
Legs was skipped
Chest and Bi
Bench Press
15x135, 12x155, 10x185, 8x205, 6x225, 4x245
Fly
15x35, 12x40, 10x45, 8x50
Machine Press
15x40 (2x)
Thats it.
Pack
TheAnima!Packist
06-15-11, 6:12 pm
Umm so yea got off work and about passed out this morning and went home so no workout today
TheAnima!Packist
06-16-11, 5:54 pm
Alright all the pros say listen to your body and I am so I am moving hibernation up 2 weeks, the next seven days are nothing but cardio, I am eating nothing but peanut butter and water for the next two days (I am eating my last Arby's sandwich right now, haha). Then its nothing but a whole chicken, whole egg, whole grain, whole salad diet for the following six days.
Thats it.
Pack
TheAnima!Packist
06-21-11, 5:34 pm
Alright hibernation is over and now onto deload,
Chest
Flat Press
20x95 (6x)
Machine Press
20x40 (5x)
Biceps
Machine Preacher Curl
15x40 (6x)
Low Row Concentration curl
15x30 (3x)
Thats it.
Pack
Cellardweller
06-22-11, 1:56 pm
Liking your sets and reps. Should blow up good with that volume. Weight is looking good too. Make sure you're eating good too.
TheAnima!Packist
06-22-11, 8:02 pm
Omg what a pump this morning from the volume
Back
WIDDDDEEE Pulldowns
20x90 (6x)
WIDDDEEE Low Row
15x110 (4x)
Tricep
Pushdowns
20x50 (4x)
Machine Extensions
15x40 (6x)
I felt like my muscles blew up like balloons I was posing and i couldn't hld my poses for longer for 3 secs ahhh!!!
Thats it.
Pack
Cellardweller
06-27-11, 12:48 pm
Quit snuggling in bed with your jar of peanut butter and get some work done! Its getting too quiet in here LOL.
TheAnima!Packist
06-28-11, 6:29 pm
Hey my peanut butter is good man, haha here is two blasters for ya
Last Friday Shoulders and Traps
Sitting Press
15x135, 12x155, 10x185, 5x205, 2x225
Front Raise
12x45, 10x50, 8x55, 4x60
Rear Delt Rows
15x135, 12x155, 10x185, 12x135
Traps
Shrugs
15x135 (4x)
Monday Morning Chest
Bench Press
15x135, 8x185, 6x225, 4x245, Failx135
Decline DB Press
15x45, 8x55, 6x60, 4x65
Pec Dec Cable
8x80 (2x)
Thats it.
Pack
Cellardweller
06-30-11, 1:52 pm
That's more like it. Looking strong there.
TheAnima!Packist
07-12-11, 6:38 pm
:punches time card: wow its been a while since I have been in here. Sup guys, I haven't been posting due to my girl being really sick with kidney stones. I have been training to keep up though just haven't been in here to post. I will post my last chest workout in order.
Flat Bench
135x15, 275x2, 315x1(negitive), 225x10, 275x3(6 count down, hold for 5 count, explode up), 135xFail
Incline Press
50xFail, 45xFail, 40xFail (Had to go light my trainer was going lighter than me because of his shoulder)
Decline Press SS Wide Fly
60xFail(ss)35xFail, 75xFail(ss)35xFail, 75xFail(ss)35xFail
Machine Press
150xFail, 50xFail, 130xFail
And thats it my brothers till another day.
Pack
TheAnima!Packist
07-14-11, 7:33 pm
Did some back today after work, then the woman had an IBS attack so bad didn't get to sleep until 12 ughhh
Deads
135x15, 225xFail, 275xFail, 225xFail
Smith Side Lift
135xFail (x2) each arm
Lat Pulldown
210x2, 170x5, 150x8, 130xFail
Low Row SS Rear Delt Pulldown
175xFail(ss)200xFail (x3)
Thats it
Pack
TheAnima!Packist
07-15-11, 10:33 pm
Another afterwork workout, bi's and tri's today and I did a 2 set an exercise routine.
Bi's
EZ Bar tempo curls
50xFail (2x)
Shooter Curls
40xFail, 50xFail
Machine Preacher Curl
60xFail (each arm twice)
One arm Preacher Curl
35xFail (each arm twice)
One arm cable curl
50xFail (each arm twice)
Double Back bi
50xFail (2x)
Arm Pumps
25xFail
Triceps
Pushdowns
60xFail, 90xFail, 110xFail
CGBP
135xFail, 155xFail, 135xFail
Incline Skull Crushers
60xFail (2x)
Suicides
70xFail, 75xFail
Kickbacks
25xFail, 35xFail
Huge Pump from that one
Thats it.
Pack
Cellardweller
07-17-11, 12:39 pm
Looking good. What's a shooter curl? Don't think I've ever heard of that one, unless its something I know with a different name to it.
TheAnima!Packist
07-21-11, 6:08 pm
Ill have to youtube that one its a visual...but its like alternating dumbbell curls but the motion is different
here is chest for monday
Flat Press
135x15, 315x2(negitive), 225x10, 275x5, 225x10
Incline Fly
75x10, (3x)
Slow Presses
60x6 (3x)
I did shoulders too but it went by so fast and felt so good i forgot to write it down. LOL
Arms are today.
Pack
Firedrake
08-08-11, 10:44 am
All right . . . what've you been up to?
TheAnima!Packist
08-08-11, 6:56 pm
God why is it so hard to keep up with this, I have so much going on. ughhh. Alright well I am doing the Russian Bear routines for a while now. First is chest, back, lats, and abs. Will try to report back tonight.
Pack
TheAnima!Packist
08-10-11, 6:57 pm
Here is the last two workouts, I am going to do a cutting cycle.
Workouts
Chest, Back, Lats, Abs
Flat Bench
135x15 (3x)
Decline Press
55x15 (3x)
Incline Fly
40x15 (3x)
Back
Wide Grip Pull Ups
Failx3 sets
Cross Bar Pull Downs
130x15 (3x)
Low Rows
130x15 (3x)
Abs
3 random machines 3 sets per machine 40 reps per set
Arms, Delts, Traps
Bi’s
Arm Curl
50x15 (3x)
Cable Curl
40x15 (3x)
Reverse Curls
40x15 (3x)
Tri’s
Machine Extension
50x15 (3x)
One Arm Pull Downs
40x15 (3x)
Over Head Extensions
40x15 (3x)
Delts
Machine Rear Delt Extensions
60x15 (3x)
Machine Presses
50x15 (3x)
Front Rows
50x15 (3x)
Cellardweller
08-11-11, 1:37 pm
Here is the last two workouts, I am going to do a cutting cycle.
You too? Everyone's cutting. When's the comp?
Firedrake
08-11-11, 7:35 pm
Very solid work! Got a goal in mind for the cut?
TheAnima!Packist
08-12-11, 5:54 pm
yes cellard the reason for the cut is get used to cutting and I don't want to get stuck on a bulking benige until 3 months out of show time next year. Also I want to be on schedule with everyone else. Winter is coming and I want to be ready to hit the off season with full force. My goals right now, drake, are as follows
Current:
Weight: 250lbs
BF%: 18% (I think could be less)
I will take measurements pretty soon and pics, if I can find my bald bastard of a trainer, lol.
Goals:
Weight: 215lbs
BF%: 8% or less (don't want to push to the 3% just yet)
Measurements should only be affected by weight loss.
Thats it, off to the gym.
Pack
Cellardweller
08-13-11, 6:50 pm
That's a solid plan. Stick to your guns, I know you can do it.
Firedrake
08-13-11, 11:03 pm
Good call on the cut, bro -- I started last February at 19% and 254 - dropped 48 lbs. in 24 weeks to take the stage at 206 -- I never want to have to cut quite that hard again, thanks.
I'm currently 248 and 15%. I'm carrying more lean mass than my total weight for my show last year! <grin>
TheAnima!Packist
08-15-11, 6:25 pm
Thats awesome results cellard. Well I just got my animal shirt and It feels so good wearing it. I hope it becomes permanent. I need some tips seeing this is my first cutting, anyone used any fat burners. If so, which ones and what were the results. Off to the gym.
Pack
TheAnima!Packist
09-13-11, 8:26 pm
Alright Im back, continuing this cut and heres two more blasters that I did
Stats
239lbs
about 19% bf
Goal
215lbs
8%bf
Day 1 - Chest, Bi, Abs, Cardio
Day 2 - Back, Tri, Cardio
Day 3 - Abs, Cardio
Day 4 - Shoulders, Cardio
Day 5 - Legs, Abs, Cardio
Day 6 - Cardio
Day 7 - Rest
Yesterday
Chest
Decline Bench - 115x15 (3x)
Fly - 45x12, 35x15 (2x)
Machine Press - 50x15 (3x)
Bi
Machine Curl - 50x15 (3x)
21's - 30x21 (x3)
Reverse 21's - 30x21 (3x)
Abs
Circuit 2x lots of random machines, side dips, etc. etc.
Cardio: 35 min tread
Today:
Back
Pulldown - 70x20 (x3)
Low Row - 70x20 (x3)
Back Extension - 70x20 (3x)
Pull Up - 1xFail
Tri
Machine Extension - 50x15 (3x)
Pressdown - 50x15 (2x)
Skulls - 40x15 (2x)
Cardio: None didn't have time, crap
Thats it
Pack
TheAnima!Packist
09-15-11, 4:39 pm
here was yesterday:
Abs:
Circuit 1x 12 machines
Cardio: 30min arc 300cal
thats it
Cellardweller
10-18-11, 6:12 am
Wha's up in here?