strother6531 
"WWW.ANIMALPAK.COM
to be 210-215 at 8-10% bodyfat...by december..then start cutting down for a show in april"
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Archive for June, 2008
Friday, June 27th, 2008
db press- w/u 55×12…75×8,80×8,85×8,90×6
seated military press-135×12,145×8,150×8,155×8
seated behind the neck-105 4×12
db front raise- 30 5×8
one are standing lateral raise-20 4×8
seated reverse ext-55 3×8
up right rows-75×12,85×8,95×8,75×12
seated shrugs-75 5×10
15 mins on the elliptical
Posted in Training
Thursday, June 26th, 2008
meal 1 600am
48g whey/80g oats/10g glutamine
meal 2 830am
6oz chicken/2-3 cups greenbeans/1/2 tbl spn olive oil
meal 3 1100am
same as meal 2
meal4 130pm
same as meal 2
meal 5 400pm pre w/o
48g whey/60g oats/10g glutamine
meal 6 830 post w/o
48g whey/60g oats/10g glutamine
meal 7 1045pm
40g casein/1 tbl spn natural pb
2975 calories 373g pro/224g carbs/65g fat
Posted in Training
Thursday, June 26th, 2008
flat db’s- 80×8,85×8,90×8,95×8,100×8
flat bb-225×5,235×5,240×5,245×5,250×5
incline db’s- 90×8,90×8,95×8,100×6
incline bb- 225×5,235×5,235×5,240×4,240×3
decline db’s- 80×8 3 sets
cable flies-55×12 5 sets
dips- body weight 4 sets of 12
finished up with some abs
Posted in Training
Thursday, June 26th, 2008
squats-225×8,235×8,245×8,255×8,275×6
front squats-135 4×12
leg press plate loaded-360×12,450×10,540×8,540×8
strip set-450×10,360×10,270×10,180×15,90×20
leg extension-150×10,170×10,180×8
one leg extension-80×8,80×8,80×8
leg curl-170×8,180×8,190×8,190×8,200×8
calve ext-270 6xfailure
finished up with some abs
stretced/cardio-eliptical 15 mins weight is down another pound to 194 but i am eating 3000cals a day all clean foods ie chicken,oats,whey,greens,olive oil…weight decreasing but my strength is growing by the day……….dropping weight..but adding strength not a bad thing to have going on
Posted in Training
Wednesday, June 25th, 2008
yesterdays back session
pullups w/25lbs- 5 sets max reps 8,8,8,8,8
wide grip pulldowns-4×8 160,170,180,190
wide grip b/neck-4×8 140,150,160,170
close grip pulldowns-3×8 160,170,180,200
t-bar rows-4×8 110,135,135,135
one arm db rows-4×8 75,80,80,80
seated close grip rows-4×8 150,190,190,200
dead lifts-4×8 185,225,225,275
roman ext’s-3×12 bodyweight
15 mins cardio 3.3 speed/11.0 grade incline
Posted in Training
Monday, June 23rd, 2008
monday morning 0500 am i was 197 pnds i believe this two pnd gain is due to the fact that i did not eat very healthy this weekend…but everyone needs a cheat meal here and there and i had my share this weekend
as for the gym my strength is deff increasing and my stamina throu-out sets is increasing, my workouts have always been intense but this past week it almost seems i have stepped it up a notch….all n all things are going really well…i will post more at the two week mark when i have more solid results
Posted in Training
Thursday, June 19th, 2008
The next 6wks i will be using the following stak.
animal pak-breakfast
animal test-pre w/o meal
animal stak-45 mins pre w/o
animal pump-20 mins pre w/o
animal nitro-2x post workout
animal omega-before bed
Along with a clean 2800-3000 calorie diet this should provide the results im looking for wich is a gain in lean mass, im looking for 5-10pnds.
i will post stats and results along with gym performance weekly!
Posted in Training
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