ANIMAL TEST
I'm on a Journey. A Journey to 200 lbs. After a hard labor busting a plateau using only caloric manipulation, and being stuck at 185 for too long...I started to chalk new bodyweights up on the board. 187...189...190...192...195...small steps...
Now that I've got my food intake in the anabolic zone- I want to gain some quality mass with the help of Animal Test. I've used Animal Test before and know well the increases in strength, aggression, muscle growth, and decrease in bodyfat that can be had with this formula.
TRAINING
I'm doing some basically instinctive training for me with moderate volume increasing the weights each week with perfect form; and I'd like to just grow on some heavy weights with some hard work and some heavy plates of food to back that shit up.
I have arranged my workouts so that they revolve around a central compound lift, preceded by a warmup exercise, and followed by more good focused mind-muscle connected good form exercises.
Leg Day
Bike Warmup
Leg Extensions high rep light warmup, 2 sets
Squats Ass to Calves as heavy as possible in an 8-12 rep range for 2-3 heavy sets after a few higher rep warmup sets
Hack Squat or Leg Press in a 10-20 rep range, 2 or 3 sets with tight form
Lying Leg Curl in a 10-12 rep range, 3 or 4 sets
Seated Calf Raises in a 15-20 rep range, 3 or 4 sets
My calves have grown pretty well along with my legs from squatting a lot so I don't work them crazy volume directly.
Chest, Shoulder Day
Rotator Cuff Warmup (broomstick shoulder hyperextensions)
Flat/Incline DB Flyes high rep light warmup, 2 sets
Flat Barbell Benchpress as heavy as possible in an 8-12 rep range for 2-3 heavy sets after a few higher rep warmup sets
Hammer Strength Incline or Wide Chest or DB Press in a 10-12 rep range, 2 or 3 sets with tight form
Shoulder Press or Upright Row, 4 sets in 10-12 rep range
DB Side Laterals, 4 sets usually as a superset with previous exercise in an 8-10 rep range
Cable Crossovers or Crossunders in an 8-12 rep range for 2-3 sets
Cable Laterals in an 8-12 rep range for 2-3 sets
I'm not currently training triceps directly but plan on throwing in Skullcrushers or Weighted Dips for 4-5 sets in an 8-12 rep range
Back Day
I'm working on lower lats lately with my back days. I've always done a lot of heavy deadlifting and rowing and have thickened up my traps and upper back a bit but it's not complete.
Wide Grip Pulldowns a few warmup sets 10-12 rep range
Wide or Neutral Grip Pullups with BW or some weight in an 8-12 rep range, 2-3 sets
Close Grip Pulldowns looking to ceiling and pulling directly to sternum with contraction, 4 sets in 8-12 rep range
Low Cable Rows or DB Rows, 3 or 4 sets in 8-12 rep range
Rear Delt Flye Machine, 4 or 5 sets in 10-12 rep range
Barbell Curls or DB Curls with good form for 4-5 sets in 8-12 rep range
Hammer Curls or Preacher Curls with good form for 3 sets in 8-10 rep range
NUTRITION & SUPPLEMENTATION
I've reached a pretty good place in my nutrition right now where I'm eating whatever I wan't basically within the guidelines that have just kind of come along naturally after years of doing this stuff.
Meal 1- 5 whole eggs, 1.5 cups Old Fashioned Oats or Kashi Cereal or Whole Wheat Toast
Supps- 2 scoops Xtend in water bottle, 2g Fish Oil, 81 mg Enteric Coated Aspirin, B-Complex
Meal 2- Real Gains Shake or WPC/Oats/PB Shake with protein snack
Supps- Animal Test
Pre-Workout: Shock Therapy, 5g bulk BCAA
Intra: 2 scoops Xtend, 30g WMS, 1.5g Beta-Alanine
Post: Universal Storm, 2 scoops Xtend, 5g bulk BCAA, 1/2 cup Old Fashoined Oats, 30g WMS, 2g Beta-Alanine
Meal 3- Chicken or Steak, Potatoes or Rice or Pasta, etc.
Supps- Animal Pak
Meal 4- Repeat 2
Meal 5- Chicken or Fish (Tilapia), Fingerling Potatos or Rice or Pasta or Veggies and/or Salad
Supps- 1g Fish Oil
Meal 6- Repeat 2
Current Progress Pics
http://i167.photobucket.com/albums/u...8/DSC01296.jpg
http://i167.photobucket.com/albums/u...8/DSC01297.jpg
http://i167.photobucket.com/albums/u...8/DSC01307.jpg
http://i167.photobucket.com/albums/u...8/DSC01305.jpg