Tweetday 1:Monday: 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

TweetNice diet bro

TweetWay to go Animal. Thanks for the log.

Tweet

Originally Posted by animal87

I had started a log here before, but still hadn't recovered enough yet to do myself justice. I'm back to my old self now and am going to start logging my workouts.


Stats: 6'1" 261lb. (as of today) bf%:14-15 (taken about 2 weeks ago)

Lifts: Squats:585 Deads:565 Bench:??? too low

My diet would look something like this on a normal day:

Breakfast: Egg whites, oatmeal, nuts or PB, a banana.
Meal 2: Lean beef or pork, oatmeal
Train
Post workout: Whey 80g shake with creatine, table spoon honey, oatmeal, a banana
Meal 4: Lean beef or pork, sweet potato
Meal 5: Lean beef or pork, spinach, some kind of veggie
Meal 6: Fish or chicken, spinach
Meal 7: Fish or chicken, spinach
Pre bed: 40 whey/70g casein shake, a few peanuts or cashews

Supplements: Multi-vit., fish oil, Iron mag labs cycle support, cranberry extract, pro-biotics, few others things time to time

This is going to be great! Cant wait to see the progress on this one. Attach a couple of pictures if you can.
~Trixie~

TweetI'll send you the pics in a pm .

Tweetyou going for strength and power lifting animal or more bbing? also let's see some amounts on those protein examples. i like the setup man and for a really tall guy you are moving some pretty good numbers as a base

TweetI lean more towards powerlifting, thats just always what I've been into. I can't compete tho bc my form wouldn't be perfect enough from my injuries. I can't bench all that much and I have to use hooks when I deadlift to help out my left hand.

I've always been strong but couldn't put on weight very well when I was younger. As I've got a little older my metabilizom slowed down a bit and I've got alot bigger and filling out better. So maybe in a few years I could try to compete in BB.

TweetOn the proteins for the meats I'll eat 1lb each meal and the egg whites I eat about 1/3 of those big cartons every morning.

Tweet

Originally Posted by animal87

On the proteins for the meats I'll eat 1lb each meal and the egg whites I eat about 1/3 of those big cartons every morning.

now your talking my language man. 1lb of meat or nothing year round for me as well. you are a freaking beast. i am just trying to hit middle beast status myself

TweetNah man. I get strong real easy for some reason. I don't look like I weigh as much as I do, I'm trying to change that tho.

TweetTuesday: 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.

TweetAnimal, nice detail almost like you have done this before lol.
~Trixie~

TweetWednesday: 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