Rebuilding the Beast

[animal87]

This is my attempt to become the biggest scariest mofo I know.


Current Stats: 6'1" 256 as of this morning, bf 12-14% ? measured it in dec. at 15% and have lost some since.

Lifts: Squats: 565x6, Deads: 455x5, Bench: ? too low

Compared to March 2012 before my injuries: Squats:500x6, Deads: 500x4, Bench: 405x3


Sample of my current diet:

Breakfast: Egg whites, oats, 0% fat yogurt, banana, coffee
Meal 2: 97% lean hamburger steak, spinach, peanuts
Train
Post-workout: 80g Whey shake, 5g creatine, 2 tsp raw honey
Meal 4: Lean steak, oats,
Meal 5: chicken or lean pork or fish, broccoli
Meal 6: left overs cooked from meal
Meal 7: Just meat cooked from meal 5
Pre bed shake: 50g whey/80g Caisen


Supplements: Multi-vitimin, pro-biotics, cycle support(various things for heart,liver,kidneys), a pre-workout occasionally, Gaba and zma between meals 7 and 8.

Cycle: 600mg test, 500 Eq, 75mg dbol, tne 50mg preworkout, aromasin 12.5mg.
I'm going to give the eq time to kick in then maybe bump it up to 700mg test 600 eq. Will be adding in provirion after the dbol is through and adding in mast. at the end of the cycle maybe some var.

Going to the doc for checkup/bloodwork and will be training back/bi's later today and will be posted.

If there is anything I have left out you would like to know please ask.

[Rooroo]

This should be fun !! Kill it Animal!

[rmkicks]

Awesome!! Will be following. Reps given.

[kubes]

Subscribed brother!!

[sensitivenips]

oh sick! posting up a log as well. 565 on squats WHAT? animal, you are a...animal.

[animal87]

First workout was back/traps/bi's.

Used foam roller before I left the house. 50mg tne/25mg dbol small pre-workout drink.

Warm-up 5 min. on tread mill
Warm-up with the bar and then 135 thoroughly

Deads: 12,10,8,6,4(455),4(405),6,8,12 ( work up to heavy weight then back down)
Bent over BB Rows: 10x4 sets
T-bar rows: 10,10,8,8,8,8 ( triple drop-sets last 2 sets)
DB Rows: 12x4 ( squeeze back at the top of the lift)
Lat Pulldowns: 12x5 (triple drop set last 2 sets)
BB shrugs: 15x5 ( very slow squeeze and hold at the top)
Concentration Curls: 3x12
Cable curls: 4x12 ( really squeeze and hold at the top, extremely slow negatives)

25mg dbol postworkout with shake.


I have to use a hook with my left hand bc I don't have much feeling in it and it affects my grip strength. The left hand keeps slipping on deads. I'm not so sure I'm going to be able to go up much in weight.

[Khem]

How about pictures bro, you sound huge.

[animal87]

http://www.youtube.com/watch?v=DU_ggFovJNo



http://www.youtube.com/watch?v=AkFqg5wAuFk

This songs really motivated me today.

[animal87]

This evenings workout will be the following. I know what I'm gonna do so I'll go ahead and post it:


Romanian Dead: 4x12
Lying Leg curls: 5x15
seated calf raises: 5x20
Ab work ?: I do different exercises alot.
30 min. on elliptical.

[kubes]

Nice training sessions brother good work

[animal87]

How about pictures bro, you sound huge.


Well the only part of my body that's not scared up and f**ked up is my right arm. So maybe I'll put some guns pics up later.

[Khem]

Well the only part of my body that's not scared up and f**ked up is my right arm. So maybe I'll put some guns pics up later.

Who cares what your scars looks like!! This is about muscle!

[animal87]

Honestly I'm kinda of embarrassed by how I look now. I'm not that symmetrical. It sounds good my stats on paper but,its not pretty, I couldn't win a bb show. I've had 22 surgeries, my left side of my gut pokes out even though its not fat, my left arm and pec are smaller than my right.

[Khem]

The only thing to be embarrassed about is not making an effort. By the way I know a guy who filled out some LITERALLY career ending damage with SEO, and is due to compete for his Pro card later this year.

What gave you the scars and surgery?

[animal87]

I was in a wreck 2 years ago. I won't go into details but it was bad a life changing thing.

[bronson]

Fuck yeah animal!

[animal87]

Did some tire flips too for the fun of it.

[animal87]

Tuesday: Chest/delts

Rotator warmup with db and cables

Warmup with bar

Flat bench: 3x10 (can't do much with the bar bc shoulder)
DB Incline: 6x10 (drop sets last 2)
Smith machine incline bench: 5x12 (drop set last 2)
tricep pullover: 3x10 light ( wanted to do more but left shoulder didn't feel right on these)
Cable flys: 5x15
Seated Db press: 5x8 (drop set last 2)
Seated lat raises: 4x12
Rear Delt machine: 5x15
Arnold Presses: 2 sets (work the rack from 50lb all the way down to 5lb and back up= 1 set)
seated dip machine: 4x12
single arm tricep pushdowns: 4x15

[sensitivenips]

nice routine, ive been meaning to incorporate arnolds again. i like your set up to with the pyramid down and back up, looks intense.

[animal87]

PM workout:
30 min. on treadmill
Leg extensions: 3x10
Adductors and abductors: 3x12 for each

[kubes]

Nice job animal! Pretty cool all you guys doing these logs ;)

[Dont wanna be old]

I appreciate looking at logs .
See what others think and do .
No reason to be embarrassed by scars or whatever . I picture myself as a gladiator from Spartacus or warrior .
I'm unsymmetrical as hell . Caused by job.
Can't ever take a back shot picture because bad tat . Guy added extra to portrait & not finished .
So at the end of the day your bigger badder then Most mortal men .
Keep going strong !

[animal87]

Thanks for the kind words guys. Yea my wife tells me all the time I've done something most people couldn't do once. Much less come back from what I did and be stronger than before.

[rmkicks]

Tuesday: Chest/delts

Rotator warmup with db and cables

Warmup with bar

Flat bench: 3x10 (can't do much with the bar bc shoulder)
DB Incline: 6x10 (drop sets last 2)
Smith machine incline bench: 5x12 (drop set last 2)
tricep pullover: 3x10 light ( wanted to do more but left shoulder didn't feel right on these)
Cable flys: 5x15
Seated Db press: 5x8 (drop set last 2)
Seated lat raises: 4x12
Rear Delt machine: 5x15
Arnold Presses: 2 sets (work the rack from 50lb all the way down to 5lb and back up= 1 set)
seated dip machine: 4x12
single arm tricep pushdowns: 4x15

Great workout bro. My shoulders are shot too. Limits by bench pressing for sure.

[animal87]

Went hunting this morning walked quite a bit, caused me to miss meal #2, squirrel gravy will be my cheat meal today lol.

Workout was:
Lat pulldowns: 4x12 light
Cable rows: 4x12 light
fore arm curls: 3x12
Ab work
a little work hitting the heavy bag
30 min. on the elliptical

Did alot of stretching and used foam roller getting ready to hit legs hard tomorrow.

Test is kicking in nice feeling like super man.

[kubes]

Do you have a place that sells those quest protein bars? Best bars I have found and really help when your in a pinch for food just to get by

[animal87]

Do you have a place that sells those quest protein bars? Best bars I have found and really help when your in a pinch for food just to get by

Idk brother I'll have to look those up. I order my protein so I could get some then

[animal87]

Thursday Am workout: Legs

Used foam roller at home


Warm up a few min. on treadmill
Warm up with bar then 135
Squats: 15, 10, 8, 6 (455), 6, 6, 8, 10, 15 ( knee holding me back getting wraps this weekend)
Leg press: 5x12 ( drop set last 2)
Leg extensions: 5x12( drop set 2nd to last, 5 drop sets last set)
Lunges with BB: 4x10
Romanian Deads: 6x6
Seated leg curls: 4x10 ( too light than what I wanted legs bothering me)
Adductors and abductors: 4x10
BB Calf raises: 5x20
Burnout Squats: 135lb x 50 repsx 2 sets


I been training 2 guys and almost had the poor fellas puking on the last exercise.

[kubes]

Thursday Am workout: Legs

Used foam roller at home


Warm up a few min. on treadmill
Warm up with bar then 135
Squats: 15, 10, 8, 6 (455), 6, 6, 8, 10, 15 ( knee holding me back getting wraps this weekend)
Leg press: 5x12 ( drop set last 2)
Leg extensions: 5x12( drop set 2nd to last, 5 drop sets last set)
Lunges with BB: 4x10
Romanian Deads: 6x6
Seated leg curls: 4x10 ( too light than what I wanted legs bothering me)
Adductors and abductors: 4x10
BB Calf raises: 5x20
Burnout Squats: 135lb x 50 repsx 2 sets


I been training 2 guys and almost had the poor fellas puking on the last exercise.

That is one nasty leg work out. Nice work bro!

[animal87]

Pm: Just walked 1.5 miles around a track by the river here, very nice.

[xmuscle]

Nice log animal keep up the good work

[Dick]

This is a very nice log bro , great motivation for sure. Keep it up bro!

[animal87]

Friday:arms

Warm-up with the bar then light DB
DB Curls: 4x6 ( most I have curled with DB that I remember)
Concentration curls: 5x10
Single arm cable curls: 5x10
Machine Preacher Curls: 4x12 ( last 3 sets, drop set all the way down through the stack)

Db Skull Crushers: 4x10
Close grip smith-machine bench: 5x10
Tricep pullovers: 4x10
machine dips: 5 sets to failure
Single arm tricep pushdowns: 5x10 ( drop set last 2)

Super set kick backs and db curls: 3x12


Started using cialis@5mg per day, got some killer pumps.

[animal87]

Saturday:

Cardio: 30min. elliptical
Seated Calf raises: 4x10
Ab work
fore arm curls:4x12

[animal87]

Sunday will be a rest day

[PAiN]

Keep going brother! You will be back to beast mode in no time.

I like how you posted the videos that motivated you that day.

Keep it up.

[animal87]

I suck at this technology stuff that took me a hour to take an figure out howto put on there.

[Dick]

Looking good bro , beast mode for sure!

[animal87]

Monday: back/bi's

I was limited on time at the gym so this one was cut short. My lower back was still weak from last week so it may have been for the best anyway.

Foam roller and stretch at home.

Warmup with bar then 135

Bent over BB rows: 5x12
Tbar rows: 5x10 ( drop set 2nd to last, triple drop last set)
Machine Rows: 5x10 (drop set last 2)
Lat pull downs: 6x12 (drop set last 2)
BB shrugs: 6x12
Ab machine crunches: 3x15
concentration curls: 3x10
cable curls: 3x15

[animal87]

Tuesday: Chest/delts

Rotator warm-up with cables

Warmup with DB

Incline DB press: 6x10 (last 2 drop sets)
Incline Smith machine: 5x12
Flat DB press: 5x10
Dip machine: 5x12 ( drop set last 2)
Cable Flys: 5x15 ( with extra cheat reps on the last set) meant to do this one where dips are but cables were being used
Seated Shoulder DB press: 5x10 ( drop set last set)
Seated front raises: 4x15
Seated lat raises: 4x15
Lying rear delt raises: 4x20
Arnold preses: 3 sets (work the rack from 55lb down to 10lb then back up= 1 set) These killed me today!
Single arm Tricep pushdowns: 4x12
Dips: 1 set to failure for extra pump

[animal87]

Wednesday: Early am: 30 min. cardio

Later: Tire flips 6x3
Lat pulldowns: 5x12
Cable rows: 5x12
Ab work

[animal87]

Thursday: Legs heavy

Warmup on treadmill 5 min.

Warmupwith bar then 135, then 225
Squats: 8,6,6,4(515),4,8
Leg press: 5x10 (drop set last 2)
Leg extensions: 4x10 ( double drop set last one)
Romanian BB Deadlift: 4x6
Lying leg curls: 4x10 (drop set last one)
Standing BB Calf raises: 4x20

[animal87]

My weight is going up I'll weigh myself tom. fasted. I think the EQ is starting to kick in because my already large appetite is going through the roof.

My plan is to continue with the same kind of training for a few weeks. Then take 2 weeks for high reps and lots of cardio to switch it up and shock the muscles and back to the strength/mass training.

[kubes]

My weight is going up I'll weigh myself tom. fasted. I think the EQ is starting to kick in because my already large appetite is going through the roof.

My plan is to continue with the same kind of training for a few weeks. Then take 2 weeks for high reps and lots of cardio to switch it up and shock the muscles and back to the strength/mass training.

Good idea changing things up is only gonna help. I like to stick with a program for 4-6 weeks and then change it

[sensitivenips]

dang animal, you puttin in some work in those workouts you got listed here.

[animal87]

I work myself to the limit on cycle. Cant really keep it up for more than about 2 months tho. Its hard on the body.

[sensitivenips]

I work myself to the limit on cycle. Cant really keep it up for more than about 2 months tho. Its hard on the body.

you got me 2nd guessing my efforts, feel like i may need some more work too while im on ya know.

[animal87]

Friday Am: Arms

Rotator warmup with cables

Warm up with bar
DB Skull Crushers: 4x8
Close grip smith machine bench: 4x10
dip machine: 5x10 (drop sets last 2)
single arm tricep pushdowns: 5x10( triple drop set last 1)
Hammer curls: 4x6
concentration curls: 5x10
machine preacher curls: 5x12 (drop set last 2)
single arm cable curls: 5x12 (last 2 drop set all the way down through the stack)

Super set light: kickbacks and db curls: 3x10

[animal87]

you got me 2nd guessing my efforts, feel like i may need some more work too while im on ya know.

I only do stuff like this for mass/strength I couldn't work this hard cutting on reduced calories.

[animal87]

Saturday:

Hack squats: 4x10
Leg curls: 4x10
seated calf raises: 4x15
ab work
20 min. cardio

[animal87]

Sunday: rest day

[animal87]

Monday: Am: Chest

Cable rotator warm up

Warm up
DB Incline bench 6x8( last 2 sets drop set)
flat smith machine bench: 5x10 (last set double drop set)
Small Incline pullovers: 3x10
machine dips: 5x12 ( last 2 sets drop set)
Cable Flys: 4x12
Single arm tricep pushdowns: 4x10 (last set triple drop set)
Kick backs: 3x12

[animal87]

http://www.youtube.com/watch?v=fX0_iAk0PcQ


Pm workout will be:

Cardio 30min. and ab work

[animal87]

I pulled something in my lower back today and tomorrow is back day. Heat and ice will be used and I may go light or skip tomorrow depending on if it is still there or not. I can not afford a injury this soon into a cycle and with the possibility of an up coming event.

[animal87]

Tuesday back/traps/bi's

I didnt push it very hard today. No need to risk injuring myself from the muscle pull I got yesterday.

Foam roller at home before and after workout.

Warmup
Tbar rows: 5x10(drop set last set)
Machine rows: 4x10(drop set last set)
Lat pulldowns: 4x10(drop set last set)
BB shrugs: 3x10
concentration curls: 3x10
cable curls: 4x12


Hung from the pull up bar to stretch my back out. It feels about back to normal, just no sense in risking anything right now. Will resume harder training next week.

[animal87]

Wednsday: Delts

Rotator warmup with cables

Warm up

Seated DB shoulder press: 5x10(last set drop set)
Seated smith machine shoulder press: 5x10( 3rd set drop set, 4th set double drop, 5th triple drop set)
seated side lat raises: 4x12(drop set last 2 sets)
lying db rear delt flys: 4x12(drop set last 2 sets)
Arnold presses: 3 sets ( work the rack down from 50lb every weight to 5lb, but not back up today)
ab work
single arm tricep pushdowns: 3x10

[rmkicks]

I've incorporated the rotator warm up into my routine. My left shoulder is fried but the warm up sure helps.

[animal87]

Thursday: Legs

I incorporated some of the rest pause rmkicks posted yesterday nice way to change it up.

Walked for a while: about half a mile just guessing
Warmup

Squats: Warmup with 135 then 225: work up to 500lb for 5 sets: reps: 6,6,5 rest 1 more, 5 rest one more, 4 rest one more
Leg press: 5x10: rest and pause on the last one 3 times
leg extensions: 4x12( triple drop set last one)
seated leg curls: 5x10(double drop set last one)
Standing BB Calf raises: 4x10, (then for last set loaded the bar with 25lb plates and drop set all the way down through them.)
Adducotors and abductors: 4x10
Donkey kicks: 3x12

[animal87]

Friday: Arms

Rotater cable warmup

warmup

DB skull crushers: 4x10
Close grip smith machine bench: 5x12(drop set last 1)
tricep pullovers: 4x10
machine dips: 4x10( drop set last 2)
single arm tricep pushdowns: 4x10( last 2 drop sets all the way down the stack)
concentration curls: 4x10
preacher curls: 5x10(drop set last 2 sets)
single arm cable curls: 5x10( drop set 2nd to last, then drop sets all the way down the stack last set)
forearm curls

kick backs super set with standing curls: 3x10 light

[animal87]

PM workout:

Tire Flips: 3x10
Heavy bag: 3x 3min.

Treadmill: 30min.

[animal87]

http://www.youtube.com/watch?v=a3JSbOt7CLo&list=AL94UKMTqg-9BHNMQd1RIA5KJWlp18qMyC

[animal87]

Saturday:

15min cardio

Hack Squats: 5x10
Leg extensions: 3x12
seated leg curls: 3x12
seated calf raises: 5x20
Ab work

15 min. cardio

[animal87]

Sunday will be a rest day as always.

[Dick]

Looking good as always bro , keep it up.

[animal87]

Monday:

Back/traps/bi's: I'm changing my training for a few weeks to high reps more cardio and more rest between lift days

Foam roller at home.
Warm up

Deads: 4x12
Cable rows: 6x15 (one drop set)
Lat pulldowns: 5x15
High rows: 4x15
tbar rows: 5x15(one drop set)
BB shrugs: 4x12
hammer curls: 4x8
preacher curl machine: 5x15
single arm cable curls: 5x15( double drop set last set)

[animal87]

Pm workout:

Shoulder press: 4x15
Arnold presses: 4x15
Dip machine: 4x20
Machine flys: 4x20
Single arm tricep pushdown: 4x15(one drop set)

I meant to do calf raises but the gym was loaded with idiots and I forgot, had to get out of there, been one of those days.

[animal87]

Tuesday.:

Cardio 15 min. treadmill
Ab work
Cardio: 30min. elliptical

[animal87]

Pm: Cardio: elliptical 30 min.

[animal87]

Wednesday: Legs, my regular gym is closed the rest of this week, had to resort to just machines.

Warm-up

Leg press: 6x15 (drop set last set)
Horizontal leg press: 4x15 (double drop set last set)
Leg extensions: 5x12 (double drop set last 2 sets)
Seated leg curls: 6x12( double drop set last 2 sets)
Smith machine calf raises: 4x15
adductors and abductors: 4x15
Donkey kicks: 3x15

Single arm tricep extensions: 3x12
Db curls: 3x12

[animal87]

Dropped my calories down a little and the bloat I had from dbol is gone. Starting to lean out just a little I can tell, I've always been vascular but I'm getting quite a bit more from the EQ showing through . Endurance is up, enjoying getting those crazy looks from people in the gym again lol.

[TheTrain]

Great progress brother! Gotta love the jealous looks:)

[Rooroo]

You are truly are resident Animal !

[animal87]

Thursday: Chest/delts/tri's

Rotator cable warmup

Warmup

Db Incline: 6x15(drop set last set)
Decline smith machine bench: 3x15
Cable flys: 6x15( drop set last set)
Machine dips: 6x15( double drop set last 2 sets)
Seated DB press: 5x12 ( drop set last set)
Seated lat raises: 4x20
rear delt cables: 4x20
Arnold presses: 3x15
seated db tricep extensions: 4x12
Db skull crushers: 3x12
tricep pushdowns (useing bar, not rope, both hands): 8x20 (drop sets last 4 sets)

Will be doing abs and Cardio tonight.


I'm not sure why but seemed hard to get a pump, kept going and felt like I wasn't doing anything. Decline was a waste of time, won't be doing that again, besides the fact I'm too big to fit in the bench.

[animal87]

Friday:

Got almost no sleep last night. Have worked myself very hard this week and feeling it.

Early am: 45min cardio

later: Back/traps/bi's as stated before regular gym is closed thus the lack of free weights :(

Rotator cable warmup
Warmup

Cable rows: 6x12 (drop set last set)
Lat pulldowns: 6x12
High row machine: 4x10
tbar row machine: 5x10(drop set last set)
Smith machine shrugs: 4x12 (drop set last set)
concentration curls: 4x10
machine preacher curls: 5x12
Single arm cable curls: 6x10 ( drop set all through the stack last set)

[animal87]

Took the weekend off back on the grind today

Monday: Back/bi's/traps

Foam roller at home

Warmupt

Deads: 8,8,6,4(475),6,8
Machine rows: 5x10(drop set last set)
Lat pulldowns: 5x10( drop set last set)
Bent over BB Rows: 3x10
BB Shrugs: 4x15
hammer curls: 4x8(drop set last set)
cable curls: 4x10(double drop set last set)

I got back pumps so bad after deads that I almost stopped working. I had meant to do Bent over and tbar rows, but that screwed that up.

[animal87]

Tuesday:

Will be Cardio: 45min and ab work.

[animal87]

Wednesday: Legs

Foam roller at the house

Warm up
Squats: 10,8,6(500),6,8,12
Leg press: 5x12
Front squats: 4x12
Leg extensions: 5x12(drop set last 2 sets)
Romanian BB deads: 4x10
lying leg curls: 5x10(drop set last 2 sets)
adductors and abbductors: 4x12
BB calf raises: 4x20( rest pause for extra reps, didnt keep count of the extras)

[animal87]

Thursday: is gonna be later today:

Cardio:45min.
Ab work

[animal87]

ended up doing a some more later:

tire flips: 8
cardio:15min.
heavy bag: just played around didnt time it.


Spotted some guys doing a bench competition today at our gym. They did pretty well, mostly just teenagers, I enjoyed seeing them get into it, was a good time.

[animal87]

Friday: chest/delts/tri's

Rotator warm up with cables
Warm up
Incline DB bench: 5x10
Incline BB bench: 10,8,6(295), 6, 10,10 (ouch not good on the shoulder)
Cable flys: 5x15
Weighted dips 2 plates: 3x12
seated BB shoulder press: 10,8,6,4(275), 12,15 ( against the rack to support my shoulder, I can explain if you don't know what I mean)
seated side lat raises: 4x12
Rear delt flys
dip machine: 4x12( drop set last 2 sets)
single arm tricep db extensions: 4x12 (drop set last set)

[animal87]

Saturday: tom. will be

Cardio: 30min.
ab work
Calf raises of some kind

Stretching and useing foam roller.

[animal87]

Monday: back/traps/bis

Stretch for a long time
Warmup

Deads:135x12, 225x12, 315x4, 375x4, 405x4, 505x2 ( new pr in weight!)
machine rows: 6x12( double drop sets last 2)
lat pulldowns: 6x12( triple drop sets last 2)
BB shrugs: 5x15
ab work
BB curls: 5x10
super man curl: 3x10 ( wasn't really doing much so switched)
zottman curls: 4x10 ( triple drop sets last set)

[kubes]

Another nice training session brother!

[animal87]

I was pretty happy with that one. Made me stars for a bit tho.

[animal87]

Tuesday: Chest/delts

Rotator warmup with cables
Warmup

Incline DB bench: 5x10 (drop set last set)
Hammer strength incline press: 5x10
Fly machine: 5x12
DB shoulder press: 5x8 (drop set last set)
leaning side lat raise: 4x12
rear delt machine: 4x12
DB pullovers: 3x12

[Mfire]

Rockin it bro! Like the workouts

[animal87]

Wednsday:

Cardio: 45 min.
Ab work.

[Khem]

I need to do ab work. I've never really done it because I'm fat lol. Finally watching waist go down and I need to get big abs now. You're killing it animal

[animal87]

You got to have a strong core for your deads and squats. My abs aren't pretty, they've always been thick, looks like I have a belly when I have my shirt on. But I don't care lol.

[Khem]

I have always skipped direct ab work because of the military press, deads, and squats. I figured my core would be beast, I really couldn't say what my abs might look like. Doubt it will be the way I'd want without direct work.

I stopped having so much distension when I started taking protein with protease in it. Helps digest, almost no farts anymore.

[FrankTheTank]

Only way to see the abs is to get the fat off them.

[FrankTheTank]

By the way Animal, the workouts look hardcore!! Keep it up bro! Reps!

[animal87]

Wednesday PM: Messed around hitting the heavy bag some in between training people. 4-5 min. split up in sections.

[animal87]

Thursday: legs

Had to do alot of stretching and various things i'm not used to earlier for one of my classes which made me a little tired but not bad.

Warmup

Could tell my lower back was still tired from doing heavy deads monday so decided to go light and rep it out. Lots of people in the gym so some things got put in the wrong order trying to make due. Oh well it goes that way sometimes.

Squats: 225 till failure x 5 sets, I know the first one was 40 something reps but I didn't keep a close count on them all.
Leg Press: 5x12 (triple drop sets last 2 sets)
Adductors and abbductor: 4x12
Leg extensions: 5x12
BB romanian Deads: 4x10
seated leg curls: 4x12
seated calf raises: 4x20

[animal87]

Friday: Arms with a little back and shoulders threw in

Rotator warmup with cables

Warmup
Close grip bench: 5x12(triple drop set last 2 sets)
machine flys: 4x12
machine shoulder press: 4x10
weighted dips: 3 plates to failure 3 sets
skull crushers: 4x12
single arm db extensions: 4x10 ( doulbe drop sets last 2 sets)
Lat pulldowns: 5x12
db rows: 4x12
hammer curls: 4x8
precher curls: 4x12
cable curls: 5x12 ( drop set through whole weight stack last set)

[toppjimie]

Nice Log animal.You put in some serious workouts brother.When your making personnal best lifts,you know your making progress.RIP Dimebag....

[animal87]

Yea rip ole dimebag. Before I fucked up my hand I used to jam out his stuff on the guitar.

[hunkstrum]

Saturday:

15min cardio

Hack Squats: 5x10
Leg extensions: 3x12
seated leg curls: 3x12
seated calf raises: 5x20
Ab work

15 min. cardio

It's good to see that someone else likes Hack Squats. Tom Platz is the reason I started doing those. Sissy squats too.

[animal87]

Did a little cardio. Nothing to brag about. Had some stuff with family and friends I had to do didn't have the time to do much.

[animal87]

It's good to see that someone else likes Hack Squats. Tom Platz is the reason I started doing those. Sissy squats too.

I like hack squats and if you do sissy squats after some regular squats and leg work, they sure don't feel too sissy then lol.

[animal87]

Monday: Back/bi's/traps

Warmup

Bent over BB rows: 4x15
Tbar rows: 5x10 (last set drop set through all the plates on bar)
cable rows: 5x10(drop set last 2 sets)
Lat pulldowns: 5x10 (drop sets last 2 sets)
Dead lifts: 4x6
BB shrugs: 4x10
Ab work
concentration curls: 4x10
cable curls: 5x10 (triple drop sets last 2 sets)


Really good day, loved that one, back is def. one of my fav. workouts.

[animal87]

Tuesday: chest/delts/tri's

Rotator warmup with cables
Warmup

DB Incline bench: 6x10
hammer strength incline press: 5x10
Machine flys: 5x15
DB pullovers: 4x8
Seated shoulder db press: 5x10
rear delt flys: 4x12
Arnold presses: 4 sets (start at 50lb work down the whole rack)
machine dips: 4x10 ( drop set 2nd to last, double drop set last set)
single arm tricep extension: 5x10 ( drop set last 2 sets)

[animal87]

Tuesday PM:

Tire flips: 3x6
Heavy bag: 2min.

[animal87]

Wensday: Little ab work this morning and 20min cardio later

[animal87]

Thursday: Legs

Did some walking earlier in the day about 2 miles

Warmup
Squats: 12,8,6,5(545),5(545), 8,12
leg press: 4x10
Leg extensions: 4x10(triple drop set last set)
lying leg curls: 5x10
adductors and abductors: 4x12
Front squats: 135 till failure x3
BB calf raises: 4x15

[animal87]

Friday: Arms

Rotator cable warmup

Warmup
Close grip bench:4x10
Db tricep extensions: 3x15
DB skull crushers: 4x15
dip machine: 5x10 (triple drop set last set)
Hammer curls: 4x6
Drag curls: 4x8
preacher curls: 5x10
cable curls: 4x12(double drop sets last 2 sets)

[animal87]

Saturday:

Just cardio:25 min and some abs.

Sunday is a rest day as always

[animal87]

Monday: Back/traps/bi's

Warmup

Deads: 15,15,10(465),10,12,15, 20
T bar rows: 5x12( double drop set last set)
cable rows: 4x12
Lat pulldowns: 5x12 ( drop set last set)
BB shrugs: 5x20
Standing BB calf raises: 4x20 ( held at the top on and contracted for first 8 reps or so then rep out the rest)
Ab work
concentration curls: 5x10
zottman curls: 4x12

Stretch and Foam roller at home after.

[animal87]

Wednesday: legs

Foam roller at home
Warmup

Squats: 10,10,10,10,6,6(545),8,8
Hack squats: 7x10
leg extensions: 4x10
lying leg curls: 5x10(drop set last 2 sets)
Front squats: 4x10
BB Calf Raises: 5x10
Ab work
DB curls: 4x10 (just felt like working some more)

Foam roller again after

Missed yesterday had some sick family to attend to.

[rmkicks]

Killing the legs bro. I like it!!

[animal87]

Thursday:

Tire flips: 12
Heavy bag: 2min.
Cardio on treadmill: 45 min.


Doing lots of stretching and foam roller tonight, back is hurting something awful.

Had my bf measured with calipers today: 13.8 %. Weight: 261lb.

[animal87]

Friday: Chest/delts/tri's

Rotator warmup with cables
Warmup

Incline DB: 6x10
Incline Smith bench: 5x10
Cable flys: 4x12 (drop set last set)
seated Db shoulder press: 4x10
leaning lat raises: 5x12
Arnold presses: work the rack 50lb to the bottom x 3
dips: to failurex4
single arm db tri extensions: 4x10 (drop set last 2 sets)


ab work later in the day

[toppjimie]

I like your workouts brother.Now i know why you call yourself "Animal",Tearing it up my man!

[Dr-Octagon]

I read through this thread. I love reading comeback threads. You're an inspirational guy bro. Good stuff

[animal87]

Monday: Chest

Rotator warmup with cables

Warmup
Incline BB bench: 4x10
Incline DB bench: 6x10
DB flys: 5x12
Pullovers: 4x10
Single arm tricep pushdowns: 5x15( triple drop sets last 2 sets)
ab work

[animal87]

Tuesday: back/traps

Warmup

Bent over BB rows: 5x10
Tbar rows: 6x10( drop set through the plates last set)
DB rows: 4x12
Pull ups:till failurex3
BB Shrugs: 5x15
Hammer curls: 6x6

[animal87]

Wednesday: Delts

Did some cardio early am: 30min

Rotator cuff warmup with cables
Warmup

Military press: 4x10
seated db press: 5x10
Arnold press: work the rack 45lb to the bottom x3
Side lat raise using cables: 5x12 (these work good for me with my messed up arm, going to keep these in the routine)
rear delt machine: 5x12
ab work

[animal87]

Thursday: Legs

warmup
Squats: 6x15
Leg extensions:6x12
lying leg curls: 6x12( double drop set last 2 sets)
Front Squats: 4x12
BB calf raises: 5x20
adductors and abbductors: 5x20

[animal87]

Friday: arms

Rotator warmup with cables

Warmup

Close grip bench: 5x10
Db skull crushers: 6x10
dips: till failure x3
single arm tricep extensions: 4x12
heavy bag: 2min.
BB curls: 6x6
concentration curls: 5x10
zottman curls: 5x15
ab work

[animal87]

Saturday will be: 30-45min cardio

Sunday rest day.

[animal87]

Sick as a dog. I'n gonna have to take a day or 2 off I'm afraid. sigh.

[toppjimie]

Sick as a dog. I'n gonna have to take a day or 2 off I'm afraid. sigh.

LOL.,Too much Ham for Easter Animal?

[animal87]

LOL.,Too much Ham for Easter Animal?

I wish brother. lol

[toppjimie]

Get well Brother.Couple days off will do you good.You've been hitting it pretty good lately.

[animal87]

Thursday: Felt good enough to return the gym. Just did a full body workout since I'm off schedule now. Will get back in a routine next week.

Warmup

Squats: 5x10
Deads:4x10
Lat pulldowns: 5x10
bb shrugs: 4x12
Incline BB bench: 4x8
Fly machine: 4x12
DB shoulder press: 4x10
tricep pushdown: 4x12
cable curls: 4x12

[animal87]

Friday will be abs and cardio

Then most likely cardio on Saturday, rest sunday.

[animal87]

Monday: back/traps/bis

Warmup

Deads: 5x10
Tbar rows: 5x10( double drop set last set)
lat pull downs: 6x12
cable rows: 6x12
db shurgs: 5x12
db curls: 5x12
ab work

[kubes]

Monday: back/traps/bis

Warmup

Deads: 5x10
Tbar rows: 5x10( double drop set last set)
lat pull downs: 6x12
cable rows: 6x12
db shurgs: 5x12
db curls: 5x12
ab work

Good job hitting the iron brother!

[animal87]

Good job hitting the iron brother!


It felt good, to be back in there like normal.

[mauz]

awesome log bro ,thanks for taking the time to post it ,very motivating

[animal87]

Tuesday: Chest/delts

Rotator cable warmup

Warmup

Smith machine bench: 5x10
Incline Db bench: 6x10 (drop set last 2 sets)
machine flys: 5x12
machine dips: 4x12 (drop sets last 2sets)
Db shoulder press: 4x12
side lat raises using cable: 4x12
Single arm db triceps extensions: 4x15

[animal87]

Wednesday: Cardio 30 min. and ab work this morning.

[toppjimie]

Back in the gym killing it! Thats good to hear animal

[animal87]

Thursday: Legs will be tonight gonna post now before I forget later.

Warmup
Squats
Leg press
Leg extensions
Romanian Deads
Lying leg curls
calf raises of some sort

thats the plan.

[animal87]

Well fucking gym closed early for no good reason. Got quads in, make up the rest this weekend i guess.

[animal87]

Friday: Arms

Missed my hams yesterday so went ahead and made that up first

Romanian DB deads: 5x10
Leg curls: 6x10

Warm up rotators with cables
Warmup

Close grip bench: 4x12
seated DB extensions: 4x10
Skull crushers: 4x12
kick backs: 5x15

hammer curls: 4x6
concentration curls: 5x12
preacher curls with db: 6x12

ab work

[animal87]

Monday: Chest

Warmup rotators with cables

Warmup

DB incline bench: 5x10
Smith bench: 6x10
weighted dip: 3x failure
cable flys: 6x15 (double drop sets last 2 sets)
pullovers: 4x12 (push ups in between sets)
seated calf raises: 4x25
ab work

[animal87]

Tuesday: Back/traps

Warmup

Bent over BB rows: 4x12
t bar rows: 5x10
db rows: 5x12
cable rows: 5x15
lat pulldowns: 6x12
pull ups: 3x till faliure, hang from rack in between to stretch lats
hammer curls: 3x6
precher curls: 4x12
tire flips: 2 set till failure

Not much rest in between sets, trying to lean up a little.

[animal87]

Wednesday: delts

Rotator warmup with cables

Warmup

Seated DB shoulder press: 5x10 (drop set last set)
side lat with cables: 4x15(drop set last set)
rear delt raises: 4x15
Arnold presses: 4x10
ab work

Eat

Cardio 45min. and eat again.

[animal87]

Thursday was Legs missed posting.

Warmup

Squats: 20,12,10, 4(585), 20(225), 35(135)
hack squats: 6x10
leg extensions: 5x12 (drop sets last 2 sets)
Romanian DB Deads: 6x10
lying leg curls: 6x15 (drop set last 2 sets)
Standing Calf raises: 5x20 (really squeeze at the top ouch)
forearm curls


Feeling this one today.,New pr for squats and getting some crazy vasculraity in my legs again like the old days, I love it.

[animal87]

Will be traveling but will work in arms sometime this weekend.

[animal87]

Monday: chest

Rotator warmup with cables

Warmup

DB Incline bench: 4x10
Flat bench: 4x10
dip: 4x failure
single arm tricep extenions: 4x12
Cable flys: 5x15 (ddrop sets last set)

ab work
DB curls: 4x10

Nothing fancy, went to a wedding over the weekend, traveling and partying all weekend got me, but good to be in the gym none the less.

[animal87]

Tuesday: Back/traps

Rotator warmup with cables

Warmup

Bent over BB rows: 4x10
Tbar rows: 8x10 (double drop sets last 2 sets)
Cable rows: 7x12 ( drop set 2nd to last set, drop set all through stack last set)
Lat pulldowns: 6x12 (really slow on neg. squezzin the crap out of lats)
Single arm high rows: 5x12 ( double drops last sets)
BB shrugs: 6x15 (double drop set last set)
preacher curls: 7x10
db curls: 4x12
Leg extensions: 4x10
seated leg curls: 4x10
seated calf raises: 4x20

[animal87]

Wednesday: Delts

Finally got to go train, was having car trouble.

Rotator Warmup with cables

Warmup

Seated oh db press: 5x10 (drop srt last set)
Front raise with cable: 4x15
side raise with cables: 5x12 (drop set last set)
lying rear delt fly: 4x20
tricep cable pushdown single arm: 3x12
ab work
Arnold presses: work the rack 55lb down to 15 lb x 3

[animal87]

Thursday: Legs

Warmup

Squats: 5x15, (only did 315 ass to grass, usually just go parallel), then a 1x50 (135)
Hack Squats: 5x12
leg extensions: 4x15 (double drop set last set)
Romanian BB Deads: 4x10
seated leg curls: 4x12 (drop set last set)
abbductors and adductors: 4x15
Standing BB Calf raise: 5x20 (drop set last set)

Don't know why but this one was rough today.

[animal87]

Friday: arms

Warmup

Isolation curls: 4x10
db preachers: 5x10
concentration curls: 5x12
zottman curlsL 4x15

Close grip Bench: 4x15
DB seated extensions: 5x10
db pullovers: 4x15
dips: 4x failure
single arm cable pushdowns: 6x15

forearm curls: 4x15

[animal87]

Saturday will be abs and cardio

Sunday rest day as always

[animal87]

Mondays: chest

Rotator warmup with cables

Warmup
Incline DB Bench: 6x10
Incline Smith Bench: 5x10 (last set triple drop sets)
Cable fly: 6x15(on last 3 reps of each set hold the contraction at top of lift for 3 sec.)(last 2 sets drop sets)
machine dips: 6x12( 2nd to last set drop set, last set triple drop sets)
Db pullovers: 4x12
Single arm tricep pushdowns: 6x15 (2nd to last set drop set, last set drop set through the entire weight stack)
Seated Calf raises: 5x15
ab work
Tire flips: x5

[animal87]

Tuesday: Back/traps

Warmup

Deads: 5x20 (Hadn't done these in a while bc I threw my back out last time, so I just repped out 225)
Bent over BB rows: 4x10
T-bar rows: 6x10 (drop set 2nd to last, drop through all the plates last set)
Cable rows: 6x15 (squeeze and hold contraction at end of last 3 reps each set)
Lat pulldowns: 6x15 (slow reps squeeze the lats) (drop set last 2 sets)
high rows: 5x20
BB Shrugs: 5x15 ( drop set last set)
Concentration curls: 3x12
cable curls: 4x12


Did a little cardio early this morning only 15 or 20 min. need to step it up on that.

[wook]

your a beast, bro! nice work!

[animal87]

Wednesday: Delts

Rotator warmup with cables

Warmup

Seated Ohsp: 4x10
Seated DB SP: 6x12
Front raise with cable: 4x15
side raise with cable: 5x15
Rear delt flys: 4x10
ab work
Arnold presses: work the rack 50lb down through all db to 15lb 3 sets
tricep pushdowns: 4x20

[BigPapa]

Good looking workout

[animal87]

Thursday: Legs

Foam roller at home

Warmup
Squats: worked up to 365x10 like said before back healing so repped 225x20 for 4 more sets, but went ass to the ground instead of just parallel.
Leg press: 6x15
Front Squats: 4x12
Leg extensions: 6x12( drop set 2nd to last set, drop set through whole stack last set)
Romanian Deads: 4x15
lying leg curls: 6x15 (drop set 2nd to last set, drop set through whole stack last set)
Glute machine: 4x12
abductors and adductors: 4x20
Standing calf raises: 6x20 ( drop set last 2 sets)

Foam roller again after at home.

[rmkicks]

Thursday: Legs

Foam roller at home

Warmup
Squats: worked up to 365x10 like said before back healing so repped 225x20 for 4 more sets, but went ass to the ground instead of just parallel.
Leg press: 6x15
Front Squats: 4x12
Leg extensions: 6x12( drop set 2nd to last set, drop set through whole stack last set)
Romanian Deads: 4x15
lying leg curls: 6x15 (drop set 2nd to last set, drop set through whole stack last set)
Glute machine: 4x12
abductors and adductors: 4x20
Standing calf raises: 6x20 ( drop set last 2 sets)

Foam roller again after at home.

Giving them legs hell bro! Nice workout!!

[kubes]

Great leg training brother

[animal87]

That wasnt no joke today brothers that shit hurt lol.

[kubes]

I bet it did... Did it make you feel sick to your stomach?

[animal87]

No not really. But I saw a couple stars when I was doing front squats.

[kubes]

No not really. But I saw a couple stars when I was doing front squats.

Haha when you see the stars you know you are doing it right!!!

[animal87]

Friday: arms

Rotator warmup with cables

Warmup

Close grip bench: 5x10
DB skull crushers: 4x12
db pullovers: 4x12
machine dips: 6x12 (drop set last set)
single arm tricep pushdowns: 5x12( drop through whole stack last set)
Lat pulldowns: 4x12
Concentration curls: 5x10
Pinwheel curls: 4x12
preacher curls: 5x12
cables curls: 4x12 (drop through whole stack last set)

[animal87]

Saturday: will be traveling but will find something to do for abs and calfs and some cardio


Sunday: Rest day as always

[kubes]

Saturday: will be traveling but will find something to do for abs and calfs and some cardio


Sunday: Rest day as always

Believe it or not when I travel I just pay to train at whatever local gym I can find ;)

[animal87]

Depends on how close to civilization I am brother. My wife and I are both from out in the sticks, when we bit family I have to drive a ways to get to a gym. But there is a Rush in the closet town.

[kubes]

Depends on how close to civilization I am brother. My wife and I are both from out in the sticks, when we bit family I have to drive a ways to get to a gym. But there is a Rush in the closet town.

That makes total sense...

[animal87]

Monday: Chest

Rotator warmup with cables.

Warmup
Incline BB bench: rep the bar out alot maybe 50-60 times to get joints feeling good then 3x12
Incline DB bench: 6x12
decline smith machine: 5x12 ( drop set last 2 sets)
machine flys: 6x15 (drop set last set) ( one hand at a time cross all the way over where hand is in front of opposite delt and squeeze)
machine dips: 5x15 (drop set 2nd to last sets, drop through whole stack last set)
single arm tricep pushdowns: 4x12
seated calf raises: 4x20
ab work
DB pullovers: 4x12

[animal87]

Tuesday: back/traps/bis

Warmup

Deads: work up to 405 for 10, then rep out 225x20 for 2 sets, 135x30 for 2 sets
BB rows: 2 sets x10 standing up higher, 2sets x10 standing bent midway, 2 sets x10 bent all the way
T-bar rows: 7x12 (drop trough all the plates last set)
cable rows: 8x15 (drop set 2nd and 3rd to last sets, drop through whole stack last set)
single arm machine rows: 4x15
High rows: 6x15
Lat pulldowns: 6x15 (drop through whole stack last set)
BB shrugs: 8x15 ( last set triple drop set)
DB curls: 3x12
pinwheel curls: 4x20
cable curls: 4x20


Felt beastly today wanted to do more but I did alot of sets as it is.
cable rows

[animal87]

Wednesday: Delts

rotator warmup with cables
Warmup

Seated db press: 5x10 (drop set last set)
seated BB press: 4x12 (triple drop set last set)
front raise with cable: 4x15
side raise with cable: 5x15 (drop set last set)
lying rear delt fly: 4x20
arnold press: work the rack 40lb down to 10lb x 3 sets
single arm db extensions: 4x12
ab work

[kubes]

Nice work out brother those lateral raises work the shoulders great. I almost prefer them over the presses but I really like those Arnold presses too. Really just burns those shoulders out!

[animal87]

I'm gonna do this for a few weeks then I'm thinking of switching around do side raises and rear delts first. See if that makes a differnce bringing up to match front delts more.

[kubes]

Yes those side lateral raises are great too. I do both on my shoulder day and my shoulders swell like crazy from those 2 lifts

[animal87]

Thursady: legs

Warmup

Squats: 135x15, 225x15, 315x10 for 3 sets, 225x20, 135x15
Hack Squats: 6x20 (drop set last set)
leg extensions: 6x15 (drop through entire stack last set)
Romanian BB deads: 4x12
leg curls: 6x15 (drop through whole stack last set)
seated calf raises: 5x15 (kept getting cramps and to rest and pause some)
Front Squats: 4x8

I'm getting trained in for a new job, my diet suffered some today and I didnt have alot of energy had 3 meals spread far apart before workout. Gonna make it up tonight tho. Should have it worked out next week where I can get my meals scheduled back on time.

[animal87]

Friday: arms

Rotator warmup with cables
Warmup

Close grip bench: did 2 sets but I've got so much stronger I need a spotter bc I don't trust my left hand with its injuries so made due with smith machine
Close grip smith machine: 6x12 (drop set last set)
Tricep machine?? looks like a backwards preacher curl: 6x12
machine dips: 5x12 (drop through entire stack last set)
Vbar tricep pushdowns: 5x15
concentration curls: 4x12 (very slow squeeze at the top)
pinwheel curls: 4x20
preacher curls: 5x15

Super set single arm tricep pushdowns and cable curls: 6x20 (drop through entire stack last set)

[soopafli]

Animal you a beast bra

[animal87]

Thank you sir.

[soopafli]

Im recovering from an accident myself I was pinned between a 90 ft stand of 4 1/2 " drill pipe that had bent a flexed like a bow and when it popped loose it hit me in the head chest and stomach .. unconcious I was smashed into another peice of steel with a handle poking out that stuck in back I had bruised lungs and kidneys got a big nasty scar on my forehead now and I wasaa handsome dude well still I am but I hate the damn scars ... got another from 45 staples in my side where a dude I was demolishing busted off a beer bottle and stuck it in my side removing a beer bottle bottom sized finger length chunk of meat I feel ya emigo

[animal87]

Yea man. Injuries are no joke at all. Thats sounds pretty bad man, I'm glad your alright.

I'm pretty much back to normal now except a few things I've learned to work around.

Scars make you look meaner any way. Pain builds character I think. I wouldn't change anything I've been through.
'

[soopafli]

Me too bra ive also been launched through windshield at 60 mph and hit a fence post broke my collar bone fractured vertabraes in my neck and back .. I have nerve neurapathy in both elbows but like you sir im still a beast bring tha pain

[Mfire]

Animal I'm gonna steal a few of your routines for my cycle! I like what i see

[animal87]

Go for it man. High volume stuff like this works really well for me on cycle. Off i cut it back to just 3 times a week, give my body a break.

I'll go heavy on the main lifts of the day and rep it out on everything else. Hit all rep ranges low,mid, and high. It's some old school hardcore stuff but it does well for me.

[TheTrain]

Nice work out brother those lateral raises work the shoulders great. I almost prefer them over the presses but I really like those Arnold presses too. Really just burns those shoulders out!

Ive just about quit doing seated military presses, ill do standing some times. I just don't think it hits my shoulders the same as arnolds or regular dumbbells either! Raises and upright rows are always where they get to burning oh so good!

Looking good Animal, I like to see others do the infamous dumbbell pullover!!! I do them as well to finish chest..not every week but every other I try!!

[TheTrain]

Go for it man. High volume stuff like this works really well for me on cycle. Off i cut it back to just 3 times a week, give my body a break.

I'll go heavy on the main lifts of the day and rep it out on everything else. Hit all rep ranges low,mid, and high. It's some old school hardcore stuff but it does well for me.

Ive been doing "the rocks" workout RM posted...all high reps and my pumps and soreness are amazing. Ive never been a fan but figured id try it out....wish I would of gone over my usual 7-10 reps sooner!!

[animal87]

Ive just about quit doing seated military presses, ill do standing some times. I just don't think it hits my shoulders the same as arnolds or regular dumbbells either! Raises and upright rows are always where they get to burning oh so good!

Looking good Animal, I like to see others do the infamous dumbbell pullover!!! I do them as well to finish chest..not every week but every other I try!!


I do them where in between the actual pullover reps, I press it up for my triceps. I don't know what thats acually called so I didn't include that on the posts.

[animal87]

Did cardio. Saturday about 30min, went over to a freinds house hit a heavy bag some but nothing serious.

Rest today.

[kubes]

Did cardio. Saturday about 30min, went over to a freinds house hit a heavy bag some but nothing serious.

Rest today.

Those rest days feel so good and then your ready to get right back to the next training day!

[animal87]

Yes sir and I need it today too. I'm getting a little to old to be staying up like I did yesterday lol.

[animal87]

Monday: Chest

Warmup rotators with cables
Warmup

DB incline: 1 set x20 4 sets x10
flat hammer bench: 4x12
incline hammer bench: 4x12 (drop set last set)
machine flys: 5x12 (drop set last set)
ab work
single arm tri's pushdowns: 5x12( drop through whole stack last set)
decline hammer bench: 4x12(drop set last set)



Going to be impossible to get a good back qorkout in tom. due to working 12+ hours. Going to hit bi's and lat pulldowns on break and hit back friday I hope.

[kubes]

Looks good brother how do you like those hammer machines? Reverse grip hammer pull downs have become a go to in my back training. Jay Cutler style

[animal87]

Looks good brother how do you like those hammer machines? Reverse grip hammer pull downs have become a go to in my back training. Jay Cutler style


I really like them man. I got best pump in my chest I had in long time. I got alot of new equipment to play with, I'll have to experiment with some stuff. They have several back machines too i'll have to try the reverse idk if I've ever even done that before.

[kubes]

I really like them man. I got best pump in my chest I had in long time. I got alot of new equipment to play with, I'll have to experiment with some stuff. They have several back machines too i'll have to try the reverse idk if I've ever even done that before.

I did that reverse grip hammer strength pull down today bro and my back was on fire. It was the second lift. I think you will like it :)

[animal87]

Rotator warmup
Warmup


BB flat bench: 3x10
Incline hammer: 5x10 drop set last set
incline DB: 4x12
decline hammer: 5x12 drop set last set
machine flys: 5x15 (on last rep each set hold contraction til failure) (drop set last set)
tricep pressdowns: 4x12 drop through whole stack last set
seated calf raises: 3x20 kept getting cramps

[animal87]

Monday: Back/traps/bis


Warmup


Bent over BB rows: 4x12
Tbar rows: 5x12: drop through all plates last set
hammer reverse grip rows: 4x12
hammer wide grip high rows: 4x12 drop through all plates last set
hammer close grip high rows: 4x12 drop through all plates last set
BB shrugs: 5x15 drop set last set
Precher curls: 4x12
cable curls: 5x15 drop through whole stack last set... super set with lower back extensions




I surprised my partner with the drop sets. He wasnt happy haha.

[soopafli]

Thats what I did today bro ..
wide grip pull ups -4 sets /7
Standing dumbell curls 55lbs 3 sets 4
weighted close grip pull ups 35lbs 3 sets 5 5 and 4
Seated row machine 4 sets 8
straight bar curls 110 lbs 4 sets 4
wide grip seated behind back pull downs 3 sets 7
wide grip front pull downs 6 sets 7
Laying down cable curls 3 sets 6
standing cable curls 3 s3ts 5
weighted incline sit ups 80 lbs 5 sets 10 8 8 8 7 7

[animal87]

Heck yea. I wish my hand wasnt messed up so I could still do pullups. I like them for upper back.

[soopafli]

Ya like to hit em weighted with the hammer style grip gets tha biceps real nice

[rmkicks]

Monday: Back/traps/bis


Warmup


Bent over BB rows: 4x12
Tbar rows: 5x12: drop through all plates last set
hammer reverse grip rows: 4x12
hammer wide grip high rows: 4x12 drop through all plates last set
hammer close grip high rows: 4x12 drop through all plates last set
BB shrugs: 5x15 drop set last set
Precher curls: 4x12
cable curls: 5x15 drop through whole stack last set... super set with lower back extensions




I surprised my partner with the drop sets. He wasnt happy haha.

Nice workout brother! Gonna be sore tomorrow afternoon.

[animal87]

Shoulders:

Rotator warmup with cables

Warmup
DB shoulder press: 4x10
hammer shoulder press: 4x12 triple drop set last set
side raises with cables: 4x15 drop set last set
rear delts raises with cables: 5x12
Arnold presses: work the rack 60lb. DB down to 10 lb. 3 sets
single arm tricep pushdowns: 5x15 drop through whole stack last set
ab work

[soopafli]

Animal I wish u were my workout patna bro ... I bet we would fuck some shit up

[animal87]

Hell yea we would. My workout partner skips about every other workout on me. Hes a good guy known him for years but he gets lazy on me lol.

[soopafli]

I roll solo .. wish I had a worthy patna though

[animal87]

Legs:

5 min. warmup on treadmill
Warmup

Squats: 5x20
Leg Press: 6x12
Hack Squats: 4x20
Leg extensions: 4x20 (drop through whole stack last set)
Leg curls: 4x20 (drop through whole stack last set)
seated calf raises: 4x20 ( keep trying to get through whole set but I keep getting cramps)

[soopafli]

Nice workout patna .... shoulda been there for my 2am to 4am shoulder blast session tonight it was beastmode

[animal87]

Arms today:


Rotator warmup with cables
Warmup
Close grip bench: 5x10
skull crushers: 4x15
dip machine: 4x till failure
tricep machine looks like backwards precher curl?: 5x15 drop set last 2 sets
tricep push downs: 6x20 drop through whole stack last set
Lat pulldowns: 4x12
BB shrugs: 4x15
concentration curls: 4x10
pinwheel curls: 5x20
preacher curls: 5x15
single arm cable curls: 6x20 drop through whole stack last set

[soopafli]

Arms today:


Rotator warmup with cables
Warmup
Close grip bench: 5x10
skull crushers: 4x15
dip machine: 4x till failure
tricep machine looks like backwards precher curl?: 5x15 drop set last 2 sets
tricep push downs: 6x20 drop through whole stack last set
Lat pulldowns: 4x12
BB shrugs: 4x15
concentration curls: 4x10
pinwheel curls: 5x20
preacher curls: 5x15
single arm cable curls: 6x20 drop through whole stack last set
What you callin a pinwheel curl bro?

[kubes]

Arms today:


Rotator warmup with cables
Warmup
Close grip bench: 5x10
skull crushers: 4x15
dip machine: 4x till failure
tricep machine looks like backwards precher curl?: 5x15 drop set last 2 sets
tricep push downs: 6x20 drop through whole stack last set
Lat pulldowns: 4x12
BB shrugs: 4x15
concentration curls: 4x10
pinwheel curls: 5x20
preacher curls: 5x15
single arm cable curls: 6x20 drop through whole stack last set

Another solid training session brother

[animal87]

What you callin a pinwheel curl bro?


It's like you bring it across your body and up your chest like you are going to hit your op piste cheek with the db. I will try to find a video of it later

[animal87]

Chest:


Rotator warmup with cables
Warmup


Flat bench BB: 4x15? I lost count on reps. more than last week and more weight. Helps having a spotter
Incline hammer: 5x15 drop through all plates last set
decline hammer: 5x15 drop through all plates last set
machine flys: 5x20 drp set last set
dips: till failure only 1 set was worn out by then couldnt do any more
single arm tricep pushdowns: 5x20 drop through whole stack last set

[kubes]

Nice.... I do a lot of drop sets like that brother. Very effective to finish off the muscle and I like it better than using a spotter

[animal87]

Its real nice this time of year I think when your cutting. Helps you tone up and not risk injury from going as heavy.

[animal87]

Back:

Warmup
BB rows: 3 x12
Deads: 135x20 for 2 sets 225x20 315x15 405x10
Tbar rows: 4x12 last set drop set through all the plates
hammer rows: 4x10
high wide grip hammer rows: 4x10
high close grip hammer rows: 4x10
machine rows: 3x10 drop through whole stack last set
BB shrugs: 4x12 drop set each set except turn around and do them backwards in the drop set.
preacher curls: 4x20 drop set last set

My partner hurt his back on the deads so no spotter for squats this week which is what I need damn it.

[rocky83]

Looking good animal!

[soopafli]

Nice back work out patna .. u gettin it in bro... just so you know im workin ta outdo ya ..... bet you got some big ass lats withat workout style... I b in the gym like damn I gots to go hard ole animal may get me

[animal87]

I'm not overly big. I'm just strong. If you ever travel out east hit me up, theres some big dudes at my gym you'll fit right in.

[animal87]

Shoulders:


Rotator warmup with cables
warmup


DB SP: 4x10
hammer SP: 4x12
side rasies with cables: 4x15
rear delt raises with cables: 4x15 drop set last set
arnold presses: work the rack 60lb down to 20lb x 3 sets
single arm db extensions: 3x15
ab work


My shoulders got fatigued quick today it felt like but I'm still slightly stronger lately than before.

[soopafli]

Shoulders:


Rotator warmup with cables
warmup


DB SP: 4x10
hammer SP: 4x12
side rasies with cables: 4x15
rear delt raises with cables: 4x15 drop set last set
arnold presses: work the rack 60lb down to 20lb x 3 sets
single arm db extensions: 3x15
ab work


My shoulders got fatigued quick today it felt like but I'm still slightly stronger lately than before.
Nice workout bro .. I felt like shit today gonna get shoulders in tha a.m.
whats your favorite to target rear d3lts ?

[animal87]

I like doing reverse pec deck but they dont have that at this gym. I can never find one that has everything. But this is the only one in my area with enough free weights to use so its where i go.

[rocky83]

I love working my posterior delts!!!! Favorite part of my shoulder exercises.

[animal87]

Legs:


Warmup


Squats: 135x20 225x15 315x15 for 3 sets 225x6?? 135x15
Leg Press: 5x10
Leg extensions: 4x15 drop through whole stack last set
Leg curls: 4x15 drop through whole stack last set
Standing calf raises: 5x15




My cutting is going really good. Its noticable to other people I keep leaning up. But I'm so used to eating so much its killing me. I get tired easy on leg days.

[rocky83]

Legs:


Warmup


Squats: 135x20 225x15 315x15 for 3 sets 225x6?? 135x15
Leg Press: 5x10
Leg extensions: 4x15 drop through whole stack last set
Leg curls: 4x15 drop through whole stack last set
Standing calf raises: 5x15




My cutting is going really good. Its noticable to other people I keep leaning up. But I'm so used to eating so much its killing me. I get tired easy on leg days.


^^^I like the idea of dropping through the stack for last set. I am gonna have to incorporate that into a leg workout.

[animal87]

Its one of my fav. things to up the intensity. Talk about burning.

[soopafli]

Good solid workout bro .. dont sweat that its part of it huh

[animal87]

Arms: was yesterday


Warmup
close grip bench: 4x12
db extensions: 4x12
dip machine: 2x15, 2x to failure and drop set to failure
tricep machine: 5x15
Hammer curls: 4x8
Concentration curls: 4x10
incline curls: 4x10
prechers curls: 4x20
Single arm tricep pushdowns: 4x20
ab work

[animal87]

Chest

Rotator warmup with cables
Warmup
Flat bench: 4x10
Incline hammers: 5x12 double drop set last set
Decline cable flys: 4x15 drop set last set
Incline cable flys: 4x15 drop set last set
Dips: tried to do some but my arm and shoulder had had it could only get a few
tricep pushdowns: 4x10 drop through stack last set
ab work

[soopafli]

Animal bro what kinda job you got now man ?

[animal87]

I work at night unloading trucks. I skiiped yesterday so I could get up early to give blood and it was the wrong day went too soon, but I'll make up what I can this week and get right back on track next week.

Today:

Shoulders:

Warmup rotator with cables
Warmup


Militaries: 3x10
Smith machine shoulder press: 4x12
side raises with cables: 4x15
reverse pec deck: 4x15
tricep machine: 5x12

[soopafli]

I like the night shift bro .. whenever I get back from california im gonna be doing ofshore construction ... I wish I could get paid to workout though man

[animal87]

My bro was going to try and break the state record for bench and he woulda got sponsered afterward. But he has to travel alot and it keeps setting him back.

[animal87]

I havent been missing the gym I've just been so dang busy I've fallen behind in my log. I'll start up dateing like regular next week.

[animal87]

Today arms:

Rotator warmup with cables.
Warmup

close grip bench:4x10
db extensions: 5x10
dip machine: 4x10 drop through whole stack last set
tricep machine(reverse preachers): 5x12
concentration curls: 4x10
hammer curs: 3x10
cable curls: 5x12


I been having some issues with my stomach the past little bit. Not being able to eat as much and going to the bathroom all the time. Starting o feel halfway decent again and had a workout actually log worthy. Plan on getting full steam monday.

[animal87]

Monday: Chest


Rotator warmup with cables
Warmup


Incline DB: 4x10 (most I've done with DB since i got hurt)
Incline Hammer: 4x10
flat smith bench: 5x12
Incline cables flys: 4x15 double drop set last set
DB pull overs: 4x12 (really try to strech as far back as possible)
single arm db extensions: 4x12
ab work




I'm back to my old self, felt good did good.

[rmkicks]

Nice!!! I love that stretch feeling when doing DB pullovers.

[animal87]

Tuesday: Back


Warmup


Deads: 5x12
Bent over rows: 4x10
Wide grip Tbars: 5x10 (drop set last set)
narrow grip lat pull downs: 6x15 (drop set last set) ( Lean up at top of lift and stretch lats)
narrow grip reverse high rows: 4x20 (drop through stack last set)
BB shrugs: 4x12
Behind the back shrugs on smith: 4x15
DB curls: 3x15
cable curls: 4x20
calf machine: 4x25

[animal87]

Wednesday: shoulders

Rotator warmup with cables

Warmup

SDBP: 4x10
Side raise machine: 5x12
Rear delt machine: 5x12
Tried to do upright rows didnt work out with my hand.
Smith shoulder press behind the head: 4x15

[animal87]

Thursday: Legs

Warmup on tread mill 5 min.
Warmup

Squats: 7x10
Leg press: 5x12
Hack Squats: 4x20 (feet like a duck)
Squat machine: 4x20 ( I got to learn the names for these new fancy machines i got acess to now)
Leg extensions: 5x15
Romanian Deads: 4x10
Leg curls: 4x15
seated calf raise: 5x15
ab work

[animal87]

Friday: rest



Saturday: arms

Rotator warmup with cables
Warmup

Close grip bench: 8x6 ( I didnt do many reps bc I realized I'd got so much stronger than last time I wanted to see where I could get to)
DB skull crushers: 4x12
Dip machine: 5x12 (double drop set last set)
Tricep machine?: 5x12 (drop set last set)
Hammer curls: 4x6
Preacher curls: 4x10
pinwheel curls: 4x12
cable curls super set with cable press downs: 4x12 (drop set last set)


Sunday: rest

[animal87]

I hit chest and back earlier this week, but I had issue where a nerve was acting up and part of my left foot was numb so I took it easy on my lower body this week. Today I hit shoulders and tried to make up for legs a little.



Rotator warmup cables
Warmup


Seated SP Barbell: 10,8,8,8,6
Front raise cables: 4x15 (drop set last set)
side raise machine: 5x10 (double drop last set)
reverse pec deck: 5x12 (double drop set last set)
Seated dip: 4x10
tricep extension machine: (4x10 drop set last set)
DB pullovers: 4x12
single arm pressdowns: 5x12 ( drop through stack last set)
Leg extensions: 3x12
leg curls: 3x12
calf rasises: 5x15
ab work

[soopafli]

See you still goin at it my man nice work that nerve pain is no joke I deal with that shit everyday .. I'm up to 244 bro at 5' 10 I look like a tank lol

[kubes]

Nice training session. Hope you heal up bro

[animal87]

Sunday: Chest


Rotator warmup cables
Warmup


BB flat bench: 15,8,6,6,12
Hammer flat bench: 4x10 drop set last set
Cables flys lying down: 4x15
Incline hammer: 4x15
Incline flys standing: 4x15 drop set last set
dip machine: 4x15 drop through stack last set
tricep extension machine: 4x10 doube drop set last set
seated calfs: 5x20
ab work

[animal87]

Monday: Back

Warmup

Bent over BB rows: 4x10 light
Deads: 12,10,4 (455 that was very heavy for me today), 15 (135)
tbar rows wide grip: 4x12 (triple drop set last set)
hammer rows: 4x10
cable narrow grip rows: 5x12 (drop through stack last set)
High rows: 5x15
BB shrugs: 4x12 (squeeze and hold for 3 sec. at the top)
cable curls: 5x12

Hung from the pull up bar to stretch my back out and did foam roller at the house before and after.


That was a pretty good one today. By the time i got to shrugs I was seeing stars, a dude asked if he could work in on them with me. He had to ask me a few times before I even realized he was talking to me.

I can see a big difference in lately. I saw the mirror in the gym today out of the corner of my eye and didnt recognize myself I thought it was somebody else for a second.

[studmuffin]

Kick ass workouts you have animal.My wife told me how much I am changing and I really dont see it.

[animal87]

Thats how I think we all our. We are usually our own worst critics.

[studmuffin]

Yeah,I just want to be stronger and bigger.I am not strong enough,I have to get stronger,I have to get bigger.

[animal87]

You will man just keep on going at it and eating. Take a picture of yourself tomorrow and keep working hard and take another in 6 months, then a year. I guarantee you will be very happy with yourself.

[animal87]

Tuesday: delts

Rotator warmup with cables

Warmup
Seated BB press: 15,8,6,6,10
hammer shoulder press: 4x20
Side raises with cables: 5x12 ( double drop set last set)
Rear delt machine: 5x12


I wanted to do more get some abs and calves in but the gym was so crowed I just left before I got irritated, I won't be coming back that late again ever.

There are some monster dudes there that never touch a free weight at all. I'm not sure whats going on with that but maybe I'm doing something wrong.

[animal87]

Wednesday: Rest from lifting

Did about 25min cardio


I've weighed myself and took bf% over and over the past 2 weeks. It keeps averaging just under 245lb and about 11-12%bf I think I don't look that lean, but all the scars around my waist give me kinda love handles nothing can really be done about that.

[kubes]

Nice work brother. 11-12 % is a really good number. I am resting today too and my body is thanking me :)

[animal87]

My plan for the rest of my cycle:

I've started tren ace @ 425mg per week and mast. 600mg per week. Today will be my last shot of EQ and I will drop it to avoid to high RBC and let it clear before my pct, beside the fact i wont need it with tren.

This was first week of tren and mast. I will run the 2 for 4-5 more weeks depending on how I feel and sleep. I notice more and more vascular and. I used to have some truly huge veins in my delts before my wreck and they are growing back well and just on the verge of showing up well even with no pump. Even my bices are great some good veins and they are a genetic weak point. This combo is making my legs look swole just from the deads I did monday, hopefully it will help me even tho my knees are keeping me from pushing it hard on my legs.

I may have some halo in time to run with this in that case this will be my last few weeks of cycle:

Test E- 800mg per week, taken in biweekly doses
Tren ace- 425mg per week, taken in daily doses
Mast. prop- 600mg per week, taken in daily doses
Aromasin 12.5 mg ed
caber- .5 mg twice a week, on monday and thursday
proviron- 50mg ed
halo- 5mg pre workout?? possibly bump the dose provided I get it in time
Peptides: 200mcg- ghrp-2, cjc/no dac, frag. Taken 3x daily on lift days and 2x on rest days. In morning 30min. before 1st meal, post workout, prebed taken with 3g gaba
Hcg 250iu twice a week until day before pct. take 500iu day before pct begins


Pct:
First day 150mg clomid, 60mg nolva
week 1: 100mg clomid, 40mg nolva
week 2: 100mg clomid, 40mg nolva
week 3: 75mg clomid, 40mg nolva
week 4: 50mg clomid, 20mg nolva
week 5: 25mg clomid, 10mg nolva

I know its a long pct but this was the longest cycle I have ran thus far and want to make sure I'm recovered. I will continue peptides until they run out and begin hgh@ 2iu and possibly bump the dose up over time to 4iu until a few weeks into next cycle.

After coming off pct supps will be as follows:

Multi-vitimn, fish oil, IML cycle support( will keep takeing to help repair and maintain my body eve off cycle), MSM/ glucosimine and condrotin, probiotics, a good natty testbooster( won't use entire time just to take after pct to help)

At some point between cycles. I will run some albuteral to help burm

[animal87]

Thursday: Legs


Earlier in the day: 25 min cardio


Warmup
Squats: 4x15
Leg press: 5x15
Front Squats: 4x20
Leg extensions: 4x15 double drop set last set
Romanian Deads: 4x12
lying leg curls: 5x15 double drop last set
Seated calf raises: 4x20

[studmuffin]

That is one hell of a cycle!

[animal87]

Friday: Arms

Warmup
Preacher curls: 4x12
drag curls: 4x10
cable curls: 5x12 double drop set
Warmup
Close grip bench: 5x10
db skull crushers: 4x12
Tricep extension machine: 4x12 drop set last set
single arm pressdowns: 5x15 double drop set last set
ab work