shutthefuckup: Animal Pump/Universal Torrent Log

[shutthefuckup]

Ready to rock and roll.
Will update everything on Monday. Thank you for the opportunity. Came at a great time in my life to help me take it to the next level.

This is what im doing, big ups to J-Rock. Thanks buddy.

Thursday: Chest
• flat bench
• incline bench
• dumbbell flyes

Friday: Back
• deadlifts
• bent-over rows
• closegrip pulldowns

Saturday: Shoulders
• behind-the-neck military presses
• laterals
• hangcleans
• shrugs

Sunday: Biceps/Forearms
• seated dumbbell curls
• preacher curls

Monday: Triceps
• close-grip bench,
• weighted dips
• nosebreakers)

Tuesday: Legs
• squats
• front squats
• leg extensions

Wednesday: Rest

[DRIVEN]

looks good bro, checkin in

[shutthefuckup]

thanks bro

[widdlewade44]

Checking in and looking forward to viewing your progress. Peace.

Kevin
widdlewade44

[Universal Rep]

Checked in.

[BigBlueBear]

Reckon I'll keep tabs on ya too.... since you're right down the freakin street!

[hicks92]

hey just wanted to say good luck man and enjoy i look forward to reading more of your log

[shutthefuckup]

Starting weight: 270lbs

Age 34

My maxes:
Bench: 275x4 (lookin to get that 300lbs very soon)
Squat: 320x4 (Not really a max on this, never maxed out on squats)
Deadlift:350x3 (Love deadlifts, i know i can do better then this)

Thank you brothers for your support. Thank you Animal for everything.

[shutthefuckup]

This is the new diet:
7:30 am breakfast
Animal Pak
1 cup oats
4 Large Whole Eggs
1 large banana

10:00 am Midmorning Snack
2 Slices whole wheat bread
3-4 slices of turkey breast
2 slices of low fat cheese
Mustard, Lettuce
Choice of fruit

1:00 p.m. lunch
6 oz steak or beef
1 cup of broccoli or spinach
2 cups of rice

3:00 pm mid day snack
1/2 can of albacore tuna
2 Slices whole wheat bread
Choice of fruit

5:00 p.m. (pre workout)
20 g protein shake / with 5g creatine
2 Slices whole wheat bread
5 g creatine
Animal Pump

During Workout
Gatorade Powder
5 g Creatine
5 g Glutamine

6:30 (post workout)
Torrent
2 scoops whey (40 g protein)
2 White bread
Gatorade Powder

7:30 pm dinner
Chicken or beef
Large sweet potato
Rice
1 cup of broccoli or spinach

10:30 p.m. bedtime
1 cup of low-fat cottage cheese
2 Tbsp. peanut butter
ZMA

If I get up at night its / 2 scoops whey (40 g protein)

Plus 1 night a week for FISH TACOS. I LOVE FISH TACOS. LOL

Let me know what you think.

[Preston]

SHUTTHEFUCKUP. . .

hahaha I had to dude, that's great. You're standing on some solid ground broseph, and I'm psyched to see your gains with the coming weeks. Congratulations on being chosen broski.

-Preston[ANIMAL]

[J-ROCK]

Hey bro, good luck, keep us updated on your progress.

J-ROCK

[Shark]

Plus 1 night a week for FISH TACOS. I LOVE FISH TACOS. LOL

Let me know what you think.


What do I think? I think fish tacos are fucking nasty. lol

Nah, your diet looks pretty good man. Can't wait to compare gains. If you crush me then I might just have to add some of those fish tacos to my diet.

[shutthefuckup]

Mondays / Triceps ,

It was a great workout. Can I say it was great from the stack??? Dont know its lil early for that. lol Right now its more mental as well.
I can tell you, the Torrent has a great taste and its not all gritty. Thats a big plus for me. Its really nice.

Tonight is LEGS so I hope to tell you a lil more soon.

thanks guys.

[shutthefuckup]

Tuesday: Legs
• squats
• front squats
• leg extensions

Elliptical 30/min warm up:

Squats:
150 x 10
250 x 10
250 x 10
310 x 8
250 x 10
150 x 10

Front Squats:
130 x 10
220 x 10
220 x 10
130 x 10
130 x 10

Leg Extensions:
90 x 10
120 x 10
180 x 8
120 x 10

Bike 15/min cool down:

Was tring to go a lil big to see how the recovery would be.
The Front Squats killed me. lol
The Leg Extensions was more of a cool down.
The pump was nice and I had a ton of power. It could still be a mental game as well. Im just pumped to be apart of this and that makes me want to just rock at the gym. You know? I would need a week to really tell you the full effect of the stack, if not more. Thank you Animal. Thanks to everyone lookin out.
Tonight is REST, thank god.
have a great day all.

[Wasteland]

This is the new diet:
7:30 am breakfast
Animal Pak
1 cup oats
4 Large Whole Eggs
1 large banana

10:00 am Midmorning Snack
2 Slices whole wheat bread
3-4 slices of turkey breast
2 slices of low fat cheese
Mustard, Lettuce
Choice of fruit

1:00 p.m. lunch
6 oz steak or beef
1 cup of broccoli or spinach
2 cups of rice

3:00 pm mid day snack
1/2 can of albacore tuna
2 Slices whole wheat bread
Choice of fruit

5:00 p.m. (pre workout)
20 g protein shake / with 5g creatine
2 Slices whole wheat bread
5 g creatine
Animal Pump

During Workout
Gatorade Powder
5 g Creatine
5 g Glutamine

6:30 (post workout)
Torrent
2 scoops whey (40 g protein)
2 White bread
Gatorade Powder

7:30 pm dinner
Chicken or beef
Large sweet potato
Rice
1 cup of broccoli or spinach

10:30 p.m. bedtime
1 cup of low-fat cottage cheese
2 Tbsp. peanut butter
ZMA

If I get up at night its / 2 scoops whey (40 g protein)

Plus 1 night a week for FISH TACOS. I LOVE FISH TACOS. LOL

Let me know what you think.

What's your goal with this diet? Maintainenance, bulk, cut?

[shutthefuckup]

Bulk, You got a few tips for me??
Thanks Bro
Let me know.

[shutthefuckup]

You think I should add 1 more meal????
Let me know.

[Wasteland]

You think I should add 1 more meal????
Let me know.

Frequency looks good. If you're bulking, just try to keep some good records... Stick with this diet for a week and be sure to check your progress in the mirror. Tweak as necessary, but gradually--not quickly. Try to get a feel for how you're looking...

[shutthefuckup]

Right on Bro, good lookin out.

This is why i love this place. Everything you need outside the gym is a your finger tips.

Thank you.

[widdlewade44]

Nice leg workout bro. Looking good.

I would say, and time will tell (it is early), that the PUMP and Torrent are probably working for you. It was that way for me when I tested the new M-Stak.

I am assuming that your diet is new too? If it is, are you taking in more calories because that could be helping (and masking the PUMP/Torrent effects)?

Anyways, good luck bro, 300 (bench) is right around the corner for you. Peace.

Kevin
widdlewade44

[shutthefuckup]

I think your 100% on it bro.
I can tell you its not mental, Its POWER. lol
I did chest yesterday and WOW. I felt like a new man.

incline bench
130 x 10
130 x 10

flat bench

130 x 10
130 x 10
220 x 9
220 x 5

Ran out of time and had to take the kid to dance class.
It was a kick ass work out. I felt a ton of power like i never felt before.
Next week is going to ROCK. I never had a pump like that in my chest.
it was funny, I would rub my chest on the way to dance class and think WOW. I really fell im ready in a week or 2 for that 300. Easy.

One more thing, NO JOKE. Animal Flex is the real shit. I have been having pain in my left knee for some time now and after legs it would get real bad. I got my Animal Flex the day after legs and NO SHIT, that day the pain was gone. I will take it for the rest of my life. In my mind i was really thinking i need surgery or something, now Im 100% good to go. FOR REAL.
thank you ANIMAL.

[widdlewade44]

That's great bro, keep it going! Peace.

Kevin
widdlewade44

[BigBlueBear]

You were lookin fierce yesterday bro. We'll have ya breakin that 300 plane in no time.

[shutthefuckup]

Right on bro, good lookin out. Sorry I had to jet.
Will get it next time.

[shutthefuckup]

Friday: Back

Good Stuff.
Just felling some good power.
I never felt a pump in my back like this before.
I knew the second it came on, it was crazy.

deadlifts
130 x 10
130 x 10
220 x 10
220 x 10
350 x 2
350 x 2
220 x 8


bent-over rows
130 x 10
130 x 10
130 x 10

closegrip pulldowns
120 x 10
120 x 10

Good Stuff, my back feels great right now. Yes its sore, but fells great. lol
This is just week one. Pumped about week 2. Thank you Animal.

[musclealchemist]

nice stuff man

[shutthefuckup]

Thank you bro.
I really like this plan and diet.
Its a real good fit for me. I can just feel myself getting stronger everyday.

[shutthefuckup]

Saturday: Shoulders
Real late. Had to see the fight. lol
So around 1:00 a.m.
I was really pumped and redy tp rock.
Didnt want to put it off and lose a day.

• behind-the-neck military presses
90 x 10
90 x 10
90 x 10

• laterals
20 x 10
20 x 10
20 x 10

• hangcleans
90 x 10
90 x 10
90 x 10

• shrugs
130 x 10
130 x 10
130 x 10

Felt real good and my traps looked like they could explode.
Had my snack and went right bed.
I had 2 slices of pizza during the fight last night so when I got up i went for a run. lol It was the best run I had in along time.
Today, Sunday: Biceps/Forearms I cant wait.
I know this stack is working and working great.
I can just feel the power in my workout and in my life.
Thanks to everyone thats in it with me.
We are animal.
One more thing, on top of the cans. You can take the Animal sticker off and re-use it. lol I just noticed this and wanted to share.

[musclealchemist]

lol yea they had a thread about the stickers, its a little known fact in the animal world. Good job man, you seem to be coming along good.

[widdlewade44]

Nice shoulder w/o bro. I'm looking forward to the Biceps/forearm review. Peace.

Kevin
widdlewade44

[shutthefuckup]

Sunday: Biceps/Forearms

seated dumbbell curls
10 x 20
10 x 20
10 x 20

preacher curls
Hammer Strength Plate Seated Biceps
10 x 50
10 x 50
10 x 50
10 x 70
10 x 70 Went real slow on this one. Felt great.

standing barbell curls
10 x 60
10 x 60

Went back to the preacher curls
Felt like I still had alot more to pump out.
10 x 70
10 x 70

Done. lol

First thing, took my Animal Pump and didnt get to workout on time. I was a lil worried that I would miss my pump window. So about 1.5 hours later I started to workout. It took about 10 min for the pump and it was crazy big.
The best pump in my Biceps ever. My wife even noticed it. lol Thats saying alot. I will feel great today.
The cool thing is, I wasnt dead after this workout. I wanted more but the arms didnt. lol
Thanks to all and have a great day.

[shutthefuckup]

Monday: Triceps

• close-grip bench
10 x 120
10 x 120
10 x 120
10 x 120

• Reverse-grip bench
10 x 120
10 x 120
10 x 120
10 x 120

• weighted dips
Stoped doing this.
Last week, it killed my wrist.


• nosebreakers
10 x 60
10 x 60
10 x 60
10 x 60

• kick backs
10 x 20
10 x 20
10 x 20
10 x 20

• triceps rope pushdowns
10 x 110
10 x 110
10 x 110
10 x 110

I have a real bad head cold. I really didnt want to go big. It felt like my head was going to pop off at any time. I just wanted to do as much as I could, fast. It was still a good workout and got a great pump. I love this workout plan. It is great. The diet is working great as well.
Im still at 270 and feel alot better then last week. Look better as well. The power I have is KILLER. I know Im stronger man Mentally and Physically. Week 1 done. Feels good to knock this week out and have a great game plan. Thanks to all for the support.
Legs tonight, Its not going to be pretty. The only way I know to do leg is BIG. lol I hope this cold will back off a lil.

[shutthefuckup]

Tuesday: Legs

Squats:
130 x 10
130 x 10
220 x 10
220 x 10
310 x 10
220 x 10
130 x 10

Not a real good day for me. This head cold is killing me. lol
I couldnt breath that well and was sweating like a mad man.
I had NO POWER at all. I did what I needed to do and was done.
Not happy with it but I didnt want to miss it or put it off for a day.
Today is REST DAY and I need it.
Have a great day to all.

[shutthefuckup]

Thursday: Chest

• incline bench
130 x 10
130 x 10

• flat bench
130 x 10
130 x 10
220 x 8
220 x 5
220 x 5
130 x 10
130 x 10

• went back to the incline bench
130 x 10
130 x 10

That was it, I was tapped out. Im just about over this head cold. It sucks. It has kicked my ass in the last few days.
I was still happy with the bench and felt the power. I really feel im ready for the 300lbs bench next week. Pumped up.
Have a great one,

[widdlewade44]

Good luck with the 300 next week. Hope you're feeling better. Peace.

Kevin
widdlewade44

[shutthefuckup]

Thanks Bro

[shutthefuckup]

widdlewade44??

When its time to cut a bit, what do you think?
I lovew this diet im on and would like to work from it.
Just cut out a meal or 2 and cut carbs???
Let me know what you think buddy.
Thanks

[widdlewade44]

widdlewade44??

When its time to cut a bit, what do you think?
I lovew this diet im on and would like to work from it.
Just cut out a meal or 2 and cut carbs???
Let me know what you think buddy.
Thanks

Assuming it's your 'new' diet posted in this thread, I would keep it the same, especially when it's working.

Pick up Animal Cuts and increase your cardio and water. You will manipulate your carbs; gotta search that some more. But you don't want to lose too many total calories, just eat cleaner and burn up the fat stores.

Lots of the pros are still lifting heavy, 6-12 reps, during their cutting for shows. Carving the striations into the beef while burning off the fat.

I'd follow hints from Wrath's second diet plan (Week #9 in Journey) and Big Ant is a great person to ask, he's got great advice.

Keep logs too, if you aren't already, that'll help both yourself and the FORVM, when and if you need more feedback and suggestions.

Toni69 may have some of her diet info on her Journey log too.

Do you have the AOM? Here's the pdf link: http://www.animalpak.com/sub/aom.pdf

Damn, just looked at that link, it's off the charts, new pics and lots of motivation.

Stak #'s 3 & 7 involved Cuts and the AOM has 10 training routines in it.

Hope this helps, let me know how it goes. Peace.

Kevin
widdlewade44

[widdlewade44]

Q&A session from the site, here's the link:

http://www.animalpak.com/html/article_details.cfm?ID=77&section=diet#q2

Q: I was wondering what you thought was the best way to start a cutting diet?

A: The best way to start a diet is to clean it up. By that I mean start eating good healthy food. Start by eating foods that are high in protein and low in fat. You need to eat a lot of good calories. Get your protein from all the lean red meats, chicken, turkey, fish, eggs, and always use a good protein powder. You also want to eat a lot of good quality carbs such as potatoes, rice, grains, yams, whole grain breads, oats, cereals and fruits. You don’t want to restrict your carbs unless you are getting ready for a show. The one thing you might want to do is keep the fat a minimum unless you’re getting some unsaturated fat such as peanut butter.

Kevin
widdlewade44

[Toni69]

Hey,

Nice stuff here, but your thinking of cutting now? Can you post your current stats...weight and all and what your diet has been, as far a the most regular it has been..not days where you threw in a cheat meal or whatever. Just your regular diet lately and how much cardio you do, supps...this will help us come together and find what may work for ya as a cutting plan.

[musclealchemist]

hey man im about to start my cut too, its going to be interesting how the pump and torrent work with a cutting diet. Looking foward to it, keep up the good work

[shutthefuckup]

Guys thanks for the info, I will look over everything and post the stats. I was just thinking down the road. Im going to try in a month or so to cut down.
Everything is looking great, just have this gut. lol I dont want to be the strong guy in the gym with a gut. You know you seen that dude. I like him, just dont want to be him. This is why I love this place. Thanks for all the help and info. I might take the next few days off and just rest. Im just about over this cold and it has been hard to get a good workout on, I just hate walking away knowing it could have been better. I hope you all a great weekend and dont forget about momz.

[shutthefuckup]

I feel alot better.Cold is 100% gone and Im good to go. Really needed the rest. The batteries have been charged.

New days,

Monday: Chest
• flat bench
• incline bench
• dumbbell flyes

Tuesday: Back
• deadlifts
• bent-over rows
• closegrip pulldowns

Wednesday: Shoulders
• behind-the-neck military presses
• laterals
• hangcleans
• shrugs

Thursday: Biceps/Forearms
• seated dumbbell curls
• preacher curls

Friday: Triceps
• close-grip bench,
• weighted dips
• nosebreakers)

Saturday: Legs
• squats
• front squats
• leg extensions

Sunday: Rest

[musclealchemist]

Hey man, whenever you train, try not to do the same weight more than 2 times in a row. Your muscles get used of doing it, try adding like 2.5 each time or something to keep them guessing.

[shutthefuckup]

Right on, thanks for lookin out.

[shutthefuckup]

MONDAY, CHEST

• incline bench
130 x 10
130 x 10

• flat bench
130 x 10
130 x 10
220 x 10 PR
220 x 7
130 x 10
130 x 10

• went back to the incline bench
130 x 10
120 x 10

OK so after a week off I was just going to have a nice light day and really hit it hard next week.
About 5 mins into it I knew that was going to change. I never took time off before and really didnt know what to think. I was full of power and everything felt real good. The pump was good and really felt it. Ran out of gas and was happy with the workout. The 220x10 is my best. Was very happy with that and went back for 7 more. Very sore today. lol I knew that was coming.
I really feel the 300 coming in the next few weeks, easy.
I do know I will be taking more time off, every 4-5 weeks.
Rest is a good thing.
Have a great day and good lookin out.

[shutthefuckup]

MONDAY, CHEST

• incline bench
130 x 10
130 x 10

• flat bench
130 x 10
130 x 10
220 x 11 PR
220 x 9
220 x 5
180 x 10
130 x 10
130 x 10

• went back to the incline bench
130 x 10
130 x 10

No JOKE, 100% ready for the 300Lbs next Monday. Will keep you posted.
Sooo pumped about this. This was the best chest day ever. It was all about power today. I love this stack. I can tell you last weeks recovery was very slow. Im going to guess it was from taking the week before off. I was sore all week. Thats the name of the game, i know.
Thanks to all. have a great day.

[Preston]

MONDAY, CHEST

• incline bench
130 x 10
130 x 10

• flat bench
130 x 10
130 x 10
220 x 11 PR
220 x 9
220 x 5
180 x 10
130 x 10
130 x 10

• went back to the incline bench
130 x 10
130 x 10

No JOKE, 100% ready for the 300Lbs next Monday. Will keep you posted.
Sooo pumped about this. This was the best chest day ever. It was all about power today. I love this stack. I can tell you last weeks recovery was very slow. Im going to guess it was from taking the week before off. I was sore all week. Thats the name of the game, i know.
Thanks to all. have a great day.

Good luck bro, looks like you can handle it ;)

-Preston[ANIMAL]

[shutthefuckup]

Thanks bro,
Good lookin out.
Should be easy.
I hope. lol
Will let you know.

[shutthefuckup]

Tues Back

closegrip pulldowns (Just a lil warm-up)
120 x 10
120 x 10


deadlifts
130 x 10
130 x 10
220 x 10
220 x 10
310 x 2
310 x 2
220 x 8


bent-over rows
130 x 10
130 x 10
130 x 10


closegrip pulldowns
120 x 10
150 x 10
150 x 10

Tues latenight workout.

[shutthefuckup]

OK a few things.

The recovery on my chest was great. Just a lil sore lastnight and that was it.
That was cool with it being one of the best chest days that I have had. lol

2nd thing, thanks to my buddy Ben for hooking me up with the new Linkin Park cd. It has a ton of good jams. Was a great help on Tues.

3rd I love this place, thank you Animal and thanks to ALL.

4th thing, I use NOS High Performance Energy Drink with all of my workouts and I really think it helps a TON. Just started using it about 2 months ago and I only drink it when Im working out. Try it out, it has really helped me. If you do try let me know what you think.

Have a great night ALL.

[BigBlueBear]

np on the tunes bro.

I'll also echo in on the NOS. Good little pick me up of energy. I'll be using that a good bit more pre-WO / first part of WO when I decide to go bulking.

[shutthefuckup]

Wednesday

• behind-the-neck military presses
90 x 10
110 x 10
120 x 10

• laterals
20 x 10
20 x 10
20 x 10
20s is all I have. lol Need to buy some 30s and 40s. lol

• hangcleans
130 x 10
130 x 10
130 x 10

• shrugs
130 x 10
220 x 10
220 x 10
220 x 8

Went big on the shrugs and yes, paid for it. You know me, I love this pain.
Just cant look behind me. lol
All is good. I just feel tons of power.
Thanks to all.

[shutthefuckup]

Thurs: Biceps/Forearms

seated dumbbell curls
20 x 20
10 x 20
10 x 20
20s is all I have. I know, I know. lol

preacher curls
Hammer Strength Plate Seated Biceps
15 x 50
15 x 50
10 x 70
10 x 70 Went real slow on this one. Felt great.
15 x 50

standing barbell curls
15 x 60
10 x 60

Everything felt great, went with a high rep today. Not in the plan just went at it and was feeling good, so why not. My Biceps looked like they could blow the fuck up at any curl. lol They had a pump for hours. Not sore at all.
I know that might be ok for some but I 2nd guess myself if im not sore. lol
I just feel like, did I do what I needed?? You know that crazy shit we think of when we think we could have done more???.

[shutthefuckup]

One more thing,

Lookin at the 300 for Monday.

Need a lil help on my approach.
Should I warm-up real light and then just hit it or what???
Any help would be greatly appreciated.

Thank you.

[shutthefuckup]

The 300 was a no go. lol
I was doing my warm up and felt a pain in my right shoulder. It didnt feel right at all. I tried the 300 and didnt get it. So I will try in 2-3 weekes now.
Will keep you up 2 date.
Thanks to all.

[shutthefuckup]

Chest day Monday 06.18.07

• incline bench
130 x 10
130 x 10
150 x 10

• flat bench
130 x 10
130 x 10
220 x 5
220 x 5
220 x 3
180 x 10
130 x 15
130 x 15

I'm still rockin and rollin. lol
Everything is great and ALL I WANT TO DO IS THANK ANIMAL FOR EVERYTHING.
This was made me great back on track and Im just weeks from my goal of 310 bench. I will let you all know when I get it.
Thanks to ALL and THIS IS THE BEST PLACE ON THE WEB.
THANK YOU ANIMAL.
I hope I can help you as much as you did me.
Have a great day.

[shutthefuckup]

I dont even know if anyone looks at this anymore, but. lol

After not getting my goal of 310, i took a big step back.
I felt I tried to do 2 much to fast.
I refocused and started hitting the smith hard. Not heavy just hard.
I would try high reps and crossovers. After 2 months on the smith we (BigBlueBear & I) got the cage out. All I can say is WOW. It was the best chest day ever. I know more then ever that the 310 is just a week away.
Will let you know.
Thanks to ALL and a big thanks to BigBlueBear.

[shutthefuckup]

300 DONE.

Now 315 next.

Thank you ANIMAL.

[thelunchbox]

so your going to be pushing like 350 at the abc right?