3/29/11: Deadlifts/Shrugs/Calves

Deadlifts

1) 8 x 225
2) 6 x 250
3) 4 x 270
4) 2 X 300
5) 50% of 1st set to failure

Shrugs

1) 8 x 225
2) 6 x 295
3) 4 x 315
4) 2 x 340
5) 50% of 1st set to failure

Plate Loaded Calf Raises
1-5) 12 x 230

20 minutes of cardio

Good workout. Deads felt great and that makes me happy. I like that when I do them at the school gym everyone thinks I'm a big badass, then again what passes for a deadlift here is sad. I actually think I nailed the weight on each lift for them and I didn't even use straps until the 2 x 300. Pretty sure I can crush my old one rep max of 315 now.

What can be said about heavy ass shrugs. Its just fun. I think the weight was a little off here, but now that I have a feel for it, I should be able to get the weight were it should be next week. Off day tomorrow. I'll probably make a post about the trip out to Smith Rock State Park this weekend.

3/28/11: Legs

Squats

1) 8 x 165
2) 6 x 185
3) 4 x 200
4) 3 x 225
5) 50% of 1st set to failure

Hamstring Curls

1) 10 x 90 - heavier!
2) 6 x 115
3) 4 x 120
4) 2 x 130
5) 50% of 1st set to failure

Leg Extensions

1) 8 x 130 - could be heavier, 135, 140?
2) 7 x 145
3) 4 x 155
4) 3 x 170
5) 50% of 1st set to failure

Abs
20 Minutes of cardio

Great first day of Animal Routine #5. A few weeks ago I did some one rep max tests and came out of it with a squat at 225. Not bad for not squatting in a long time, but now, I know I can do more. With this routine you can always do a little more weight, like when you do shrugs. Heavy, strict, hamstring curls felt great. The pump on the extensions to failure was insane. So far, a pretty fun routine. Looking forward to deadlifts and shrugs tomorrow.

Big Lou

This is Louie. A dogs dog.

We've only had Lou for nine months, but the impact he's had on our family... well hell, he's made the family, has been stellar . We love our "little man", although his name tag reads "Big Lou", and the company he gives me in the kitchen is always welcome. As bodybuilders, we spend a lot of time in the kitchen and it can be pretty boring, but Lou makes that time full of puppy dog eyes, and sniffing. He knows when the beef comes out.

He's a sleep on his back dog. A mud on his belly, chase the cat kind of dog. A sit by the door patiently waiting for vegetables to fall to the floor dog. A true Animal.

Power Up

I'm renewing my supplement routine to look something like this:

Morning: Animal Pak

Noon: Animal Flex

Pre-workout: Animal Nitro, Universal Storm

Training: Universal Storm

PWO: Animal Nitro, Universal Torrent

I use whey as a snack or meal replacement teamed with some oats and nuts. I'm looking forward to seeing how I feel with Flex and Nitro added. I think Nitro would be a wise choice after a day of climbing or hiking.

This has to be the most I have ever supplemented, but I'm looking forward to giving these a shot. I'll keep you updated.

EDIT: At the recommendation of HolaBola, I'm going to try a sample of RAGE. See what happens.

Came across this on AnimalPak.com...

I REALLY like how this routine is made. My hats off to the guy who made it. Pretty much 5 sets for every exercise. Reps going from 8, 6, 4, 2 and then 50% of your first set to failure on the last. Pretty bad ass. I really admire the simplicity of it. I've always liked a routine thats straight forward and balls to the wall.

EDIT: I noticed there is no shoulder work in here. I doubt I would miss it if I did this for four weeks, but I still find it a bit weird. If anyone has done this routine or has a guess why there isn't any, hit me.

training routine #5
CYCLE: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off

LEVEL: Intermediate To Advanced
GOAL: Muscle Size, Strength

Monday: Quads/Hams

• Squats
• Leg Curls
• Leg Extensions
• Abs

Tuesday: Back/Calves

• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)

Wednesday: OFF

Thursday: Back/Biceps

• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs

Friday: Chest/Triceps

• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)

Saturday: OFF

Sunday: OFF

link: http://www.animalpak.com/html/article_details.cfm?ID=48

3/24/11: Shoulders & Triceps

Standing BB Shoulder Press

1) 85 x 15
2) 95 x 12
3) 105 x 9
4) 110 x 4 & then 100 x 4
5) 105 x 6

Side Laterals

1) 20's x 12
2) 30's x 10
3) 35 x 8
4) 35 x 6

Machine Rear Flys

1-3) 95 x 15

Close Grip Bench

1) 95 x 15
2) 110 x 12
3) 120 x 10
4) 125 x 8

Overhead DB

1) 45 x 12
2) 50 x 10
3) 55 x 7
4) 55 x 5

Pressdowns

1-3) 9 x 15

This workout went okay, which sucks. I just got really tired, and honestly really sore in my wrists and shoulders. For the most part delts went fine. On set 4, I gave out at four reps, so I dropped the weight and finished the set. I haven't been happy with my shoulder training lately. I just don't feel like the exercises I'm doing are hitting the right spots. I don't know. Shoulders have always been awkward.

On close grip bench I stopped at 4 sets because of the pain. Honestly, overhead DB presses can go to hell. I've never done a lot of weight with them and they just don't feel good to me. A lot of work to be done here. Legs on Saturday since the wife and I are heading out to Lincoln City for her job on Friday.

3/23/11: Rest Day

My split right now is 4 days: Mon, Tues, Thur, Fri. Considering going back to five, giving chest its own day and putting bi's and tri's together. Something to think about.

Today I just ate and did some work in the yard. Shoulders and tri's tomorrow.

3/22/11: Back

Rack Pulls

1) 135 x 15
2) 185 x 12
3) 225 x 10
4) 275 x 8
5) 300 x 4

BB Corner Rows

1) 75 x 12
2) 100 x 10
3) 135 x 8
4) 150 x 6

Pulldowns

1-3) 12 x 15

Great workout. I stuck to my routine and I think it came out well. I wanted to add a fourth exercise, maybe DB rows, but I gave it my all on the first three, and decided on core work instead. I could have started with more weight on both the Rack Pulls and Rows, but the weight was right on by the last set. I actually think adding shrugs to this day would be better than putting them on the end of Shoulders/Triceps.

A note on my back routine. I herniated a disc in my back over a year ago and it had a major impact on how I train. After focusing on my core and strict form, I've begun doing deads and squats again. Been doing them about a month now, but I'm looking forward to the weight going up in those lifts.

3/21/11: Chest & Biceps

Incline BB Press

1.) 95 x 15
2.) 135 x 12
3.) 145 x 10
4.) 155 x 8

Flat DB Press

1) 50's x 12
2) 60's x 10
3) 65's x 8
4) 70's x 6

Standing Cable Flys

1) 5 x 15
2) 6 x 10
3) 6/5 x 8

BB Curl

1) 45 x 15
2) 65 x 12
3) 70 x 10
4) 75 x 8

Preacher Cable Curl

1) 4 x 10
2) 4 x 8
3) 3.5 x 8

DB Hammer Curls

1) 25's x 15
2) 30's x 12
3) 35's x 10

So begins keeping track of what the hell I'm doing in the gym. I've been lifting for 10 years and never have I kept records of weights or reps. I feel like its holding me back. This is also the start of a new routine for me. I'm making it up on the fly, but its pretty simple. 5x4x3. First, 5 sets of a compound exercise. For me these will always be bench press, deadlifts, squats, and shoulder press. Second, 4 sets of another difficult press/free weight. Third, 3 sets of an easier to perform exercise, always performing 15 reps, even dropping weight if I have to.

Today's workout was ok. I think for this first week, understanding how much weight I can do will be hardest. By next week I should be hitting my stride. Chest was good, but I need to push less weight on incline and more weight on flat. I haven't done DB press in a while, but it felt great. Bi's were all over the place and will need fine tuning.