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 the 'Training' Category
Monday, July 21st, 2008
just ended my 5 week bulk last saturday took a few days off from the gym for recovery, starting my 3 week cut today. Holding at around 205 lately… a little sloppy but thats what a bulk is for. Did 20 mins hiit this morning on an empty stomach. Diet for this cut period will go as follows.
mon and tues–all proteins and healthy fats, carbs coming only from vegetables
wed-proteins and healthy fats, cabs coming from oats in meal 1, pre-w/o meal, and post w/o meal
thurs fri and sat–all proteins and healthy fats, carbs only in vegetable form
sunday- will be a carb re-feed day and hi calorie day
supplements used during this cut period will be-
animal cuts- pre bfast/pre lunch
animal pak- with bfast
animal m-stak-40 mins pre w/o
animal pump-20 mins pre w/o
animal nitro-immediately post w/o
animal omega- with dinner before bed
training will stay the same but cardio will be added in the am on an empty stomach
i will do this for 3 weeks straight and land somewhere around 190lbs
this program works great for me 5 wk bulk, 3 wk cut…keeps me growing but keeping the fat gain to a minimum.
Posted in Training
Thursday, July 10th, 2008
July 9th- wght 196
squats-all sets passed 90 degrees
135×20,185×15,225×8,225×8,225×8,225×8
leg press-plate loaded
360×15,450×15,540×12,630×10,720×8,810×6
front squats-
3×10 135lbs
lunges-
75lbs 3×8
leg extension-
150×10,160×8,170×8,180×8
lying leg curl-
170×10,180×10,190×10
fineshed up with some calves and abs
Posted in Training
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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