leafs43
05-07-07, 9:38 pm
I just started this last week but its conclusive of the whoel week (just added it day by day so sorry for the long post) Posting it today because I wanted to account for weekend activities. which just got cut off by the character liit >.<
Animal Pump/Torrent Stack log
Goal(s): Cut some body fat, gain lean mass and the obligatory look better naked :D.
Some quick info:
I am 6’0’’, weighing in at 204 pounds +/-3 pounds depending on previous days intake
Diet consists of 2000 to 2300 calories per day of clean food (Some say this isn’t enough but 2nd shift job does make it harder to prepare bigger meals in advance which is why sandwiches are a bulk of my dinner J. I try and frontload a lot of carbs for breakfast and spread the rest out during the course of the day).
“Typical breakfast” – ½ cup of oatmeal, 1 scoop whey, ½ cup fat free yogurt, 1 cup of fruit, ½ cup of 1% milk usually in smoothie form for better digestion
“Typical lunch”- Grilled chicken breast and a Natty PB and banana sandwich
“Typical dinner”- 2 tuna fish sandwiches, an apple or orange, handful of plain almonds and a small salad (this is actually divided into 2 meals however 2-3 hours between them)
1.5 gallons of water spaced through out the day
Total supplement list:
Animal Pump – taking on 30 minute drive to the gym
Universal Torrent-immediately following workout
Animal Pak-with breakfast
Animal Nitro-immediately following workout
100% Optimum Whey – 3 times a day, 1 with breakfast, 1 2 hours after lunch, 1 2 hours before bed
Precision engineered ZMA- 3 capsules directly before bed
If any of these routines sound familiar its because I took pieces from Schaks articles and G Diesels wheels of steel workout
Week 1 routines:
Monday-Biceps and triceps
Close-grip bench superset w/ Standing E-Z bar curls
-Close Grip Bench: 135x15, 185x12, 185x10, 225x 5 with a dropset of 135x8
-EZ bar curl: 65x15, 75x12, 85x10, 85x7
Rope Pulldown superset w/ Machine Preacher Curl
-Rope Pulldown: 40x15, 60x12, 70x10, 80x7 with a dropset of 50x8
-Machine Preacher: 30x15, 40x12, 50x10, 50x6 with a drop set of 30x9
Weighted dips superset w/ seated incline dumbbell curl
-Weighted Dips: 30x10, 40x10, 50x 10
-Dumbbell curl: 20x10 per arm, 20x9 per arm, 20x7 per arm
Overhead Tricep cable extension superset w/ standing static dumbbell curls
-Overhead tricep extension: 40x10, 50x10, 60x8
-Static curls: 20x8, 20x6, 15x5
13 mins cardio on a bike (Toooooo tired to go any farther just want my shake and home)
Workout summary: Arms were extremely beat at the end of this but extremely pumped. Had veins popping out like pencils on my biceps and tri’s looked like a horse shoe.
Final score: 8.5/10 . Should have gone longer on the bike but definitely had a great workout besides that
Tuesday-Back and abs
Abs Circuit (I do abs at the beginning of my workout so I don’t cheat on form)
Weighted Swiss Crunch (25lbs plate) x 15
Swiss ball oblique Crunch x10 to each side
Swiss ball jackknife x 12
Plank for 30 second intervals
Repeat this for 4 total circuits
Lateral Pulldown: 120x15, 140x12, 160x10, 180x6
Bent Over Row (NO STRAPS!!!!): 12x135, 10x175, 10x185, 7x205lbs
One arm dumbbell row superset w/ close grip lateral pulldown
-One arm row:10x65, 10x65, 10x65, 10x65
-Close grip lateral pulldown:110x12, 130x11, 140x10, 150x8
Deadlift: 135x10, 135x10, 135x10 135x10
Workout summary: I love and I hate back day. Today was actually really really good. Looked in the mirror after that last set of deads and had a nice “X” in the top of my back.
Final score: 9/10. Directly because the pump was great. I died when I got to that superset and grip was giving on deads but it was a great workout all in all.
Wednesdays-Legs (wheels of steels day)
Squats: 225x25
Leg press superset with hack squat (just going to denote the weight as plates per side because don’t know actual weight)
-leg press: 3 plates x 10, 4 plates x 10, 5 plates x 10
-hack squat(used narrow stance): 2 plates x10, 3 plates x 10, 3 plates x 10
Leg extension super drop set: 180 x12-> 150x9-> 130x 7-> 100x8->70x6->40x5->30x6
Seated calf raise superset w/ leg press calf raise
-seated calf raise: 70x25, 80x25, 90x25, 100x21
-leg press calf raise (denoted as plates per side): 3x25, 3x25, 3x24, 3x18
Standing weighted calf raises superset w/ body weight calf raises
-Standing weighted calves:215x25, 240x25, 280x22, 315x17
-Body weight calves: 10 each leg individually then 10 together for 3 sets
Stiff legged deadlift: 135x12, 185x10, 185x8, 205x 8
Leg press with high foot placement (plates denote weight): 3 plates x 10, 4 plates x 10, 4 plates x 10
Leg curls superset w/ single leg leg curls
-leg curls: 120x10, 140x10, 150x10
-single leg leg curls (per leg) 40x10, 40x10, 40x10
Workout summary: This isn’t about getting pumped….its about surviving. And I survived, barely. Legs sore for a couple days afterward but good soreness.
Final score: 10/10. Pretty self explanatory. You can survive this you had one helluva perfect workout.
Thursday- chest
Incline bench press: 135x15, 175x 12, 185x 10, 205x9, 225x7
Dumbbell flat bench press: 80x10, 80x10, 85x10, 85 x 8
Incline dumbbell flyes: 30x12, 30x10, 35x10, 35x8
Cable crossovers: 60x10, 60x10, 60x10, 60x10
Barbell Bench press: 135x10, 185x10, 185x7, 185x6
18 minutes cardio on a bike
Workout summary: Simple workout for the most part. Put my bench at the end because a few weeks ago was getting rotator cuff pain in my left shoulder. This lets me realy push my chest hard but doesn’t allow me to really stack the weights to hurt my shoulder again. That 185 feels like 315 by the time you are done. Got a real good pump on all of my chest however. Felt like I didn’t miss any part.
Final score: 8.5/10. Miss the really heavy days on bench (I was a bench addict lol, but working smarter now) Upset I couldn’t push more on bench today but nevertheless got a real good work out in.
Friday- Shoulders and abs
Abs Circuit (I do abs at the beginning of my workout so I don’t cheat on form)
Weighted Swiss Crunch (25lbs plate) x 15
Swiss ball oblique Crunch x10 to each side
Swiss ball jackknife x 12
Plank for 30 second intervals
Repeat this for 4 total circuits or just repeated this from Tuesday
Side lateral raise: 25x15, 25x12, 30x10, 30x10, 35x8
Bent over lateral raise: 30x15, 35x10, 35x10, 40x8
Barbell shoulder press: 135x10, 135x10, 135x8, 135x8
Dumbbell shrugs: 80x12, 80x12, 80x12, 90x12, 90x12
Dumbbell shoulder press: 45x10, 50x10, 55x8
Workout summary: Good workout. Felt a lot of pain in the front of my shoulders (the good kind of pain). Probably next week try and find an exercise more of the rear part of the shoulders.
Animal Pump/Torrent Stack log
Goal(s): Cut some body fat, gain lean mass and the obligatory look better naked :D.
Some quick info:
I am 6’0’’, weighing in at 204 pounds +/-3 pounds depending on previous days intake
Diet consists of 2000 to 2300 calories per day of clean food (Some say this isn’t enough but 2nd shift job does make it harder to prepare bigger meals in advance which is why sandwiches are a bulk of my dinner J. I try and frontload a lot of carbs for breakfast and spread the rest out during the course of the day).
“Typical breakfast” – ½ cup of oatmeal, 1 scoop whey, ½ cup fat free yogurt, 1 cup of fruit, ½ cup of 1% milk usually in smoothie form for better digestion
“Typical lunch”- Grilled chicken breast and a Natty PB and banana sandwich
“Typical dinner”- 2 tuna fish sandwiches, an apple or orange, handful of plain almonds and a small salad (this is actually divided into 2 meals however 2-3 hours between them)
1.5 gallons of water spaced through out the day
Total supplement list:
Animal Pump – taking on 30 minute drive to the gym
Universal Torrent-immediately following workout
Animal Pak-with breakfast
Animal Nitro-immediately following workout
100% Optimum Whey – 3 times a day, 1 with breakfast, 1 2 hours after lunch, 1 2 hours before bed
Precision engineered ZMA- 3 capsules directly before bed
If any of these routines sound familiar its because I took pieces from Schaks articles and G Diesels wheels of steel workout
Week 1 routines:
Monday-Biceps and triceps
Close-grip bench superset w/ Standing E-Z bar curls
-Close Grip Bench: 135x15, 185x12, 185x10, 225x 5 with a dropset of 135x8
-EZ bar curl: 65x15, 75x12, 85x10, 85x7
Rope Pulldown superset w/ Machine Preacher Curl
-Rope Pulldown: 40x15, 60x12, 70x10, 80x7 with a dropset of 50x8
-Machine Preacher: 30x15, 40x12, 50x10, 50x6 with a drop set of 30x9
Weighted dips superset w/ seated incline dumbbell curl
-Weighted Dips: 30x10, 40x10, 50x 10
-Dumbbell curl: 20x10 per arm, 20x9 per arm, 20x7 per arm
Overhead Tricep cable extension superset w/ standing static dumbbell curls
-Overhead tricep extension: 40x10, 50x10, 60x8
-Static curls: 20x8, 20x6, 15x5
13 mins cardio on a bike (Toooooo tired to go any farther just want my shake and home)
Workout summary: Arms were extremely beat at the end of this but extremely pumped. Had veins popping out like pencils on my biceps and tri’s looked like a horse shoe.
Final score: 8.5/10 . Should have gone longer on the bike but definitely had a great workout besides that
Tuesday-Back and abs
Abs Circuit (I do abs at the beginning of my workout so I don’t cheat on form)
Weighted Swiss Crunch (25lbs plate) x 15
Swiss ball oblique Crunch x10 to each side
Swiss ball jackknife x 12
Plank for 30 second intervals
Repeat this for 4 total circuits
Lateral Pulldown: 120x15, 140x12, 160x10, 180x6
Bent Over Row (NO STRAPS!!!!): 12x135, 10x175, 10x185, 7x205lbs
One arm dumbbell row superset w/ close grip lateral pulldown
-One arm row:10x65, 10x65, 10x65, 10x65
-Close grip lateral pulldown:110x12, 130x11, 140x10, 150x8
Deadlift: 135x10, 135x10, 135x10 135x10
Workout summary: I love and I hate back day. Today was actually really really good. Looked in the mirror after that last set of deads and had a nice “X” in the top of my back.
Final score: 9/10. Directly because the pump was great. I died when I got to that superset and grip was giving on deads but it was a great workout all in all.
Wednesdays-Legs (wheels of steels day)
Squats: 225x25
Leg press superset with hack squat (just going to denote the weight as plates per side because don’t know actual weight)
-leg press: 3 plates x 10, 4 plates x 10, 5 plates x 10
-hack squat(used narrow stance): 2 plates x10, 3 plates x 10, 3 plates x 10
Leg extension super drop set: 180 x12-> 150x9-> 130x 7-> 100x8->70x6->40x5->30x6
Seated calf raise superset w/ leg press calf raise
-seated calf raise: 70x25, 80x25, 90x25, 100x21
-leg press calf raise (denoted as plates per side): 3x25, 3x25, 3x24, 3x18
Standing weighted calf raises superset w/ body weight calf raises
-Standing weighted calves:215x25, 240x25, 280x22, 315x17
-Body weight calves: 10 each leg individually then 10 together for 3 sets
Stiff legged deadlift: 135x12, 185x10, 185x8, 205x 8
Leg press with high foot placement (plates denote weight): 3 plates x 10, 4 plates x 10, 4 plates x 10
Leg curls superset w/ single leg leg curls
-leg curls: 120x10, 140x10, 150x10
-single leg leg curls (per leg) 40x10, 40x10, 40x10
Workout summary: This isn’t about getting pumped….its about surviving. And I survived, barely. Legs sore for a couple days afterward but good soreness.
Final score: 10/10. Pretty self explanatory. You can survive this you had one helluva perfect workout.
Thursday- chest
Incline bench press: 135x15, 175x 12, 185x 10, 205x9, 225x7
Dumbbell flat bench press: 80x10, 80x10, 85x10, 85 x 8
Incline dumbbell flyes: 30x12, 30x10, 35x10, 35x8
Cable crossovers: 60x10, 60x10, 60x10, 60x10
Barbell Bench press: 135x10, 185x10, 185x7, 185x6
18 minutes cardio on a bike
Workout summary: Simple workout for the most part. Put my bench at the end because a few weeks ago was getting rotator cuff pain in my left shoulder. This lets me realy push my chest hard but doesn’t allow me to really stack the weights to hurt my shoulder again. That 185 feels like 315 by the time you are done. Got a real good pump on all of my chest however. Felt like I didn’t miss any part.
Final score: 8.5/10. Miss the really heavy days on bench (I was a bench addict lol, but working smarter now) Upset I couldn’t push more on bench today but nevertheless got a real good work out in.
Friday- Shoulders and abs
Abs Circuit (I do abs at the beginning of my workout so I don’t cheat on form)
Weighted Swiss Crunch (25lbs plate) x 15
Swiss ball oblique Crunch x10 to each side
Swiss ball jackknife x 12
Plank for 30 second intervals
Repeat this for 4 total circuits or just repeated this from Tuesday
Side lateral raise: 25x15, 25x12, 30x10, 30x10, 35x8
Bent over lateral raise: 30x15, 35x10, 35x10, 40x8
Barbell shoulder press: 135x10, 135x10, 135x8, 135x8
Dumbbell shrugs: 80x12, 80x12, 80x12, 90x12, 90x12
Dumbbell shoulder press: 45x10, 50x10, 55x8
Workout summary: Good workout. Felt a lot of pain in the front of my shoulders (the good kind of pain). Probably next week try and find an exercise more of the rear part of the shoulders.