View Full Version : Animal Pump log
And so it begins
Ok will now that I am completly making bbing lifestyle by changing my diet and sticking to my routine.
BACK GROUND INFORMATION
Some other stuff about I am 5'7 currently doing first year of football it alright, I don't really lift for football I lift because my dream is to compete when I grow up (long goal). I will be working abs every other day andon off days I might do some cardio, I really want to work on my triceps at the momment so I will be giving my fullest for every lift.
Where I am and where I want to be
Write now I am at a phase where I want to put on some straight up muscle mass.
I weigh 164.6 pound at about 12.0% bf I wan to lose some bf percentage but What I really want to do is put on some mass slowly but surely.I have been lifting for like 4 months but it wasn't serious and we all know that is worth shit if you not giving balls to the walls effort. I will be doing a healthy diet overall and stay away from any greasy foods as much as I can
I only have a few goals inside my journey for now, I want to weigh around 175 pounds with about 9% bf along with work harder than I ever have all over, at the moment the amount of weight I lift isn't that big of a problem so I will not have to worry about it that much.Complements and questions welcome just dont flame : ).
What I expect from this product
Animal Pump
Nothing much a little help with my lifts and of course that pump feeling we all love to get.
SUPPLEMENTS
Glutamine
Animal Pump(have it but dont use it yet)
Multi
Will post pics later here it goes.
here it goes. :)
Diet is basically 2,500 calories to 3,000
Will post meals every day it just that I am not on every day so I will update as shown as possible, pretty much healthy stuff though.
Here is my 4 day split
day 1 tri's chest shoulder
day 2 Off
day 3 bi's legs forearms
day 4 Off
day 5 back lats traps
day 6 Off
day 7 tri's chest shoulder
ABS WORKED OUT EVERY OTHER DAY MOSTLY.
HOW I STAY MOTIVATED.
http://i168.photobucket.com/albums/u174/Deshan19/1e367790.jpg
Arnold is the man everyone knows that^^!!
Triceps chest
tri ext 3-8
skulls 3-10
close grip bench 3-8
dips 3-8
chest-
cable cross over 3-8
wide grip bench 3-7
db flys 3-8
cardio
Sore but not sor enough gonna hit the tri's and chest a lot harder next time
Tuesday was off day.
Wed.
ABs
Captains chair's 3-15
side crunches 2-30 (weighted)
reg crunch 2-30 (weighted
Biceps
Preacher curl 60 pounds 3-8
ez bar close grip around 70 pounds 3-6
DB curls 3-12 30 pounds (going for 35's next time shouldn't have any prob's)
barbell curls 3-8 75 pounds
Legs
Leg extensions 3-8 185 pounds
Leg curls 115 pounds 3-8
calf raises3-8 forgot wieght
squats 3-8 200 pounds
Off
back andshoulder today starting animal pump today to :)
Took my animal pump today, holy fucking shit I had viens fucking poppin out of everywhere, my arms felt like they where gona explode and it was a back day! Full freaking body pumps, this is the shit I was waiting for more than I expected for sure.
shoulders
Db shoulder press 55x12 50x12 45x10 40x12 55x4
front raises 25x12 25x10 22.5x14 25x3
side raises 22.5x12 22.5x12 20x6 17.5x8
Military press 115x8 105x10 95x12
No breakes at all only for military press burned like a bitch.(yum)
Back
Dead lifts 8x195 10x185 14x135
wide grip lat pulldown 150x12 140x14 120x14 160x8
close grip 100x12 110x10 120x8 140x8
low row 120x12 140x12 170x6 170x6 (wtf?)
Abs
captains chairs Did as many as I could do with perfect form until I felt like I was gonna puke
side crunchers30 each side 60 reg crunches wieghted
burned 150 calories on cardio
Felt like an animal today holy crapcan't wait to hit the gym again with animal pump!
Had a good pump in chest today but felt like shit today must be getting sick but didnt stop me from going to gym will post work out later
Sundays work out
Chest
DB flys 3 sets 20x12 25x10 30x10 (weak):(
butter fly machine 3x10@ 205 pounds
Wide grip bench 135x10 155x10 165x10
Triceps
SA DB Rows 16x55 14x60 12x70
Dips3x8
db bench palms facing outward 35x10
tricep extmachine one arm 15,12,12 (forgot weight)
Skulls 3x10 forgot weight
Legs and Biceps tomorrow, legs dont feel fully recvoered for some reason:| but still got to hit themhard tomorrow
Legs and biceps today will post the work out I did later, wierdest shit happened couldn't do squats or leg press my legs seriously just gave up could barely stand on them??
Yesterday work out
Biceps
Db curls 30 pounds 14,10,12,12,8( might start doing 35'snow
Hammer db curls 30pounds 8,8,10,12
Close grip bb curls 70 pounds 12,10,10,8
preachercurls 30pounds 50reps
Legs
seated calf raises 12x150 12x170 12x190 14x190 (this was wierd I was pumped)
leg extentions 160x12 170x10180x10 185x10
leg curls 90x12 110x10 120x6(this is when my legs gave up)
todays light light work out
single leg leg press 135x12 150x8 2x390
Decline abs crunches 2 sets of failure
cardio
today was the first tie i ever had a pump in my back thanks ap, will post work out later.
Off day today, triceps chest and shoulders tomorrow
Back
Cable Rows 15@125 12@145 12@165 11@180
Wide Grip Lat Pull Downs 12@120 11@130 11@140 8@160
Close Grip Lat's 12@100 12@120 12 @140 9@160
Dead Lifts 6@185 10@195 10@200
[b]Hyperextention with 35 plate (cant use45 wont fit ..) 15x3
Great back day today.
Young&Hungry
06-15-07, 11:50 pm
Great to see another young teen on this forum. Pump heavy brother, and keep YOUR goals in sight always and don't let anything get in the way of them. I'll be watching your progress, and feel free to PM me if you need anything. Keep reppin strong for us high school animals, good luck.
Great to see another young teen on this forum. Pump heavy brother, and keep YOUR goals in sight always and don't let anything get in the way of them. I'll be watching your progress, and feel free to PM me if you need anything. Keep reppin strong for us high school animals, good luck.
Thanks a lot bro I am sure I will have plenty of questions for you sooner or later good luck with your goals
thats a ggreat back workout ur way ahead of the game by already doing deadlifts and knowing the importance of a strong back...keep at it bro and good luck
thats a ggreat back workout ur way ahead of the game by already doing deadlifts and knowing the importance of a strong back...keep at it bro and good luck
Thanks bro
Todays partial lifts....
Triceps
rope pulldown50x12 55x12 57.5x12 62.5x9
skull crushers 40x12 40x12 50x12 50x12x12 70x8
Sa db row 70x14 70x12 70x12 70x8 (no fuckin time to switchdbs even)
close grips go to do tomorrow ...
Dips body weights 150
CHest
cable crossover over 30x12 30x10 30x8 15x10
wide grip bench 135x14 135x14 135x10135x8 (did at home had to work with what I had)
shoulders
tomorrow .....BS
NO REST at all between sets,exercises only rest I got was switching from one exercise to the next
Didn't do db rows, must have written itbymistake
And so it begins
Ok will now that I am completly making bbing lifestyle by changing my diet and sticking to my routine.
BACK GROUND INFORMATION
Some other stuff about I am 5'7 currently doing first year of football it alright, I don't really lift for football I lift because my dream is to compete when I grow up (long goal). I will be working abs every other day andon off days I might do some cardio, I really want to work on my triceps at the momment so I will be giving my fullest for every lift.
Where I am and where I want to be
Write now I am at a phase where I want to put on some straight up muscle mass.
I weigh 164.6 pound at about 12.0% bf I wan to lose some bf percentage but What I really want to do is put on some mass slowly but surely.I have been lifting for like 4 months but it wasn't serious and we all know that is worth shit if you not giving balls to the walls effort. I will be doing a healthy diet overall and stay away from any greasy foods as much as I can
I only have a few goals inside my journey for now, I want to weigh around 175 pounds with about 9% bf along with work harder than I ever have all over, at the moment the amount of weight I lift isn't that big of a problem so I will not have to worry about it that much.Complements and questions welcome just dont flame : ).
What I expect from this product
Animal Pump
Nothing much a little help with my lifts and of course that pump feeling we all love to get.
SUPPLEMENTS
Glutamine
Animal Pump(have it but dont use it yet)
Multi
Will post pics later here it goes.
here it goes. :)
Diet is basically 2,500 calories to 3,000
Will post meals every day it just that I am not on every day so I will update as shown as possible, pretty much healthy stuff though.
Here is my 4 day split
day 1 tri's chest shoulder
day 2 Off
day 3 bi's legs forearms
day 4 Off
day 5 back lats traps
day 6 Off
day 7 tri's chest shoulder
ABS WORKED OUT EVERY OTHER DAY MOSTLY.
HOW I STAY MOTIVATED.
http://i168.photobucket.com/albums/u174/Deshan19/1e367790.jpg
Arnold is the man everyone knows that^^!!
Changed routine a little bit
day 1 tri's chest
day 2 Off
day 3 bi's legs forearms
day 4 Off
day 5 back lats trapss (traps all compound) houlder
day 6 Off
day 7 tri's chest
Biceps and legs today
Biggest mistake ever tried going heavy on preachers for my first exercise and they dominated me :(
Biceps
preachers 70x10ez bar with 10 eachsidex12 17,5 each side 12 17.5x10
dbcurls 30x12 30x10 35x8 35x6 super set 30x7
close grip bb curs 60x10x4
bb cur;s 70x10x4
hammers light 25x18
legs
leg press (machine not free weights) 330x18 360x15 390x12 405x15
leg extentions 12x195205x12200x1010x210
legcurls12x95 10x105 12x120 8x140
seated calf raise 200x12 205x12 210x12225x12
light squats 20
bad day today had to walk home fromschool took 2 hours about 6 miles all tiredwhen i hit gym
Off day today personally I needed it slept for an extra 4 hours just to feel good when I hit that back tomorrow
Back and shoulders
Back
Cable rows: 13@160 12@170 10@180 10@190
Wide grip lat pull downs: 12@120 10@140 10@160 8@165
close grip lats:12@120 10@140 8@145 8@150
deadlifts: OK form not my best) 10@205 9 @210 8@205
hyperextentions 3x12w\35
Shoulders
lateral raises 20x12 17.5x12 22.5x8 25x6
front raise 17.5x12(above head stopped when shoulders kept cracking) 30x20 35x8 30x3
reverse peck deck: 100x12 115x10 100x10 100x8 (first time doing it felt wierd)
traps(first time isolating them)
dbshrugs 50x16 60x10
light abs
Notes: went a little heavier than last time and it felt good chest and triceps tomorrow can't wait
Young&Hungry
06-21-07, 8:45 pm
Bro, if you're looking for a bigger bench you wouldn't want do to back/shoulders then go in and try to kill chest/tris the next day. Take at least a day break inbetween if you're really trying to bring your shoulders up, but if bench is your priority, do your chest/tri day near the beginning of the week and save back/shoulders for towards the end of the week. Your lats and shoulder are huge assistance muscles for the bench, so you don't want to go into a heavy bench session with them massacred.
nice workout... how is it workoing ur back and shoulders/traps together?
Bro, if you're looking for a bigger bench you wouldn't want do to back/shoulders then go in and try to kill chest/tris the next day. Take at least a day break inbetween if you're really trying to bring your shoulders up, but if bench is your priority, do your chest/tri day near the beginning of the week and save back/shoulders for towards the end of the week. Your lats and shoulder are huge assistance muscles for the bench, so you don't want to go into a heavy bench session with them massacred.
Bro I do back shoulders, off day then chest tri's it just that I coulden't get on and post my back workout for yesterday so I had to post it today on my off day.
nice workout... how is it workoing ur back and shoulders/traps together?
To be honest it's great for me work tris chest and shoulders before was insane volume for me since I have only work out shoulders only a few times in my whole life time (unless i did a compoud movement that involed shoulders) its great for me
Today i felt like shit before the work out was sick threw up a few times but still went any way had a pretty good work out,except that I had less sets on some work outs cause I felt tired hope to get better for leg and bis soon
TRICEPS
rope pull down: 57.5x12 57.5x10 57.5x8 50x15 62.5x9
one arm ex machine:15x12 15x10 with db to sides: 17.5x1717.5x12
skulls 40x12 standing
skull seated 40x12 40x12 40x12
close grip bench 95x13 105x12 115x8 125x8
dips none could hold my self up even
Chest
Iwas wiped out by now
incline flyes 25x12 30x10 35x10 40x8
incline db press 50x12 55x8 55x6
wide grip bench 135x12 155x8
butter fly machine 205x10 205x8
barbell pull overs 10 10
light abs
other notes: no forced reps at all because i felt like fucking shit today and the flu or something fucking a, couldn;t do alot of sets either endurance was freaking low today,had some personal bests on some buts thats it basically i did a pretty good work out but I could have done better, gonna get plenty of sleep and hope i feel better for those squats on sunday
way to gut that out. It sucks working out wen ur sick, u walk in to the gym and ur already winded.
way to gut that out. It sucks working out wen ur sick, u walk in to the gym and ur already winded.
yeah,but you gotta do what u gotta do.
Went to gym today did some light abs
125pound abs machine x100
100 pounds x50left x50right side