joe's Animal Pump vs Shock Therapy thread
- 09-30-2008, 02:30 PM
- 09-30-2008, 02:31 PM
- 10-02-2008, 10:05 PM
10-03-2008, 10:12 PM
Sat 9/27, Chest
back to Animal Pump.
hit up my boy "broken"'s gym in wexford, pa...
tried benching for the first time since surgery.
went down like this:
flat bb bench, worked up to about 205 or so, nice controlled reps, focusing on form and feeling it in my chest.
inc db press (about 35 degrees not 45 degrees like i see guys using - too much front delt!!!)...
worked up to 90lb dbs.
shoulder was cracking and popping and pretty much gave out on my last set around rep 7, but i made it through.
at this point we went over to the water fountain to water down the Intra-Aid in our shakers
and ended up shooting hoops for a little while... don't ask me why, but it was funny as hell.
pec deck (went heavier than i have in awhile)
decline HS press
1 pie, 2 pies, 3 pies (ouch), then
1 pie: 10 each arm, 10 alt, 10 both arms
threw in some cable x-overs to stretch and burn things up.
hit up some Torrent (CBB) and then headed over to Brighton Hot Dog Shop for some good eats...
(the western PA guys know what i'm talkin bout)
10-03-2008, 10:20 PM
Mon 9/29, Leg day
Animal Pump (pre)
Intra-Aid + Fruit punch Storm (intra-wo)
Torrent (CBB) (post)
warm-up on eliptical
bb squats, lighter weight, atg
smith front squats, same weight + a little more...
allowed me to focus on my quads
2 pies each side x 50 reps, added pies to each side and did 15-20 reps...
went up to 6 pies on each side, then drop-set back to 2 pies per side to pump.... that burned
super-setted, leg extensions w/ lying leg curl...
no rest between sets, go thru 4 sets, drop-setted on the last set.
limped to my car.
10-03-2008, 10:32 PM
Weds 10/1, Chest
out-of-town for work...
went to the gym in downtown harrisburg for a quick session...
i felt pretty decent for eating my first two meals at my office
and then protein bars and almonds during the drive out, haha.
Animal Pump (pre)
Intra-Aid + Fruit punch Storm (intra-wo)
EAA's + protein shake (post)
shoulder/rot cuff warmup
inc db presses, nothing too exciting here
decline bb smith press
went in the smith so that i wouldn't have to worry about the shoulder or balancing.
really focus on flexing my chest and feeling every rep.
machine chest press, 4 solid sets
flat db flies (threw this in just to get a stretch and see how the shoulder felt with it)
pec deck ss w/ cable x-unders, 4 sets
threw in a 21 set of cable x-overs at the end.
i had about 20 mins before the gym closed, so i decided to hit shoulders too...
db shoulder press, 5 sets
very slow and controlled, focused on form
seated db side raises + rear raises, 3 sets
cable front raises + cable side raises, 3 sets, 2 drop-sets at the end.
hit the sandwich shop on the walk back to the hotel...
roast beef grinder w/ extra roast beef... yum!
10-04-2008, 11:38 PM
10-05-2008, 03:31 PM
10-07-2008, 01:19 PM
10-07-2008, 02:45 PM
10-07-2008, 03:38 PM
10-07-2008, 04:36 PM
Sat 10/4, Back and Bi's
focusing on trying to get some width to my back.
thickness seems to come a bit easier than width for me.
did a few quick giant sets of bi's as the gym was closing.
IA + Storm
weight-assisted pull-ups and chins
pulldowns, several sets, several grips
bent over bb rows (light)
HS low row
low cable row w/ wide grip attachment
bi's, giant set, about 3 times:
preacher curl machine
cable curl (to failure)
back was pumped and bi's were hurting!
i was literally the last one out of the gym...
the girl who was working the front desk didn't seem too happy with working right up to closing time,,,
oh well, i had to get my workout in!
10-07-2008, 04:54 PM
10-11-2008, 12:54 PM
10-12-2008, 01:16 PM
haha, good point!
she was getting paid until close, so i guess i was just getting my membership dues worth!
10-12-2008, 01:27 PM
i figured i owed a little bit of an update...
i don't have a set lifting schedule, but just making sure that i hit the big muscle groups each week... legs, back, chest.
i haven't been working arms directly very often because i'm trying to bring up my legs (quads),
back (width), and also get my chest and shoulder back to where they were pre-surgery.
i have started throwing in some direct shoulder work now that i can do it again.
also, i will throw some bi's in there (usually after back) because mine are small compared to my tri's (and calves)
i hope that made some sense?
Tues 10/7, Cardio + shoulders
felt like crap an decided to do an hour of cardio.
did 1/2 hr on the elip, then 1/2 hr on the tread while i watched the beginning of the pres debate.
thought i'd throw in a quick shoulder workout.
rot cuff warmup
giant set x3: lat raises, rear raises, front raises
lateral raise machine
db shoulder press
cable work, worked through front, mid, rear delts to burn out and pump.
10-12-2008, 01:33 PM
Thurs 10/9, Back
did pretty much every pull or row you can thing off, haha
assisted pullup and chins (warmup)
lat pulldowns, several grips
ss w/ cybex pulldown freeweight pulldown machine
bb bent over rows
t-bar rows ss w/ low rows
cybex row machine, lightweight to burn and pump (high reps)
IA + EAA Nitro!!! awesome!!!
Torrent, CBB of course
10-12-2008, 01:40 PM
Sat 10/11, Chest
waited to do chest until today so that i was sure that my shoulders were recovered (from 10/7 workout)...
inc db presses
inc db flies ss w/ decline bb press
HS chest press ss w/ pec deck
fly machine ss w/ cable x-overs + unders (good burn, stretch, & pump)
IA + EAA Nitro FTW
i've been having a problem getting a good pump in the right side of my chest (side where i had shoulder surgery)...
i really focused on contracting my pecs on every rep
had a good pump in my chest, esp my upper and outer chest.
next chest workout i'm going to see if my shoulder is ready for Gironda dips.
10-13-2008, 02:37 PM
It's great to see you back at it with this intensity Joe. BTW, the Equine liniment gets my endorsement as well now. You may want to try some on that shoulder.
IA+EAA Nitro is the drink of warriors! :squat:
10-14-2008, 12:11 AM
10-15-2008, 10:01 AM
i really go by what i'm feeling that day...
sometimes it's heavier, sometime it's lighter.
i need to post up my shoulder session from monday,
i'll try to remember what weights i used and put them in there for reference.
i will say that my weights are nowhere near what i was using before my surgery.
i've cut the weight back and have been really focusing on form (which is first and foremost to me)
and mind-muscle connection.
10-15-2008, 11:31 AM
10-15-2008, 12:29 PM
10-16-2008, 11:03 AM
Mon 10/13, Shoulders
i listed thew weight that i could remember:
rot cuff warmup (10-15 mins using 5lb and then 10lb plates)
standing bb presses: 1 set just the bar, 2 sets 65lbs, 3 sets 95lbs
seated db presses: 1 set 40lbers, 1 set 45lbers, 50lbers x 3 sets
seated lateral db raises: 3 sets of 12 (20lbs 25lbs)
HS rear delt machine, 3 sets of 12
ss w/ HS side delt machine, 3 sets of 12
rear delt fly machine, 3 sets of 12, 2 drop sets
cables... front, side, rear + internal and external rotations
shoulders were very pumped.
using my current supp protocol of:
IA + EAA Nitro "aka warrior workout juice" haha
10-16-2008, 11:16 AM
Wed 10/15, Legs
10 mins on bike warmup
leg extensions + abductor + adductor warmup
squats in smith machine: 135lbs x 15, 135 x 15
for some reason the bar was killing my shoulder...
went over to the squat rack and grabbed the cambered bar which makes it much more bearable...
squats: 135 x 15, 185 x 10, 225 x 10
hack squat machine: 2 pies per side x 40, 4pies per side x 20, 6 pies per side x 15, 6 pies per side x 15 ds 3 pies per side x 20
leg ext, 4 sets of 15, 140lbs ds at the end single leg burnout (about 10 reps each leg)
ss w/ leg curls, 4 sets of 15, 120lbs
walking lunges with 25lb dbs, 3 sets
Pump, IA+EAA Nitro, Torrent
legs were on fire!
10-16-2008, 11:49 AM
Good stuff Joe. I know your shoulder still likes to nag your numbers but if it makes you feel any better at all your still pressing way more than I can!
Warrior juice FTW! :bruce2:
10-16-2008, 07:47 PM
Enjoy the SUTAS and hella good leg session. Nice to know I wasn't the only one partaking in punishing the legs today.
10-20-2008, 10:15 AM
Sat 10/18, Chest
went to LA Fitness with my roommate and another buddy on a free pass.
ok, guys can talk all the sh*t they want about this place not being "hardcore" and all that...
but, damn do they have some nice equipment.
i have to admit, it was nice having all of that top-notch stuff at my disposal.
not only are the db's and benches, etc really nice
(all weights are the same brand, all rubber-coated with built-in handles, etc),
but they have like 4-6 types of machine for every bodypart...
for chest, they had traditional HS machines in flt, inc, and decline, as well as the fancier weight stack HS, and several other types.
oh, and the scenery wasn't bad either
anyway, on to the workout...
rot cuff warm-up: about 15 mins... 5lb db's, 10lb db's
inc db press: 50lbs x 20 x 20, 70lbs x 15, 80lbs x 10, 90lbs x 11
(only expected 8 or so, but had a good a spotter and had a few extra reps in me...
i should've probably bumped up to 100's for a set, but thought i'd go easy on the shoulder)
dec HS press: 2 pies per side x 12 for 4 sets
(really concentrated on pec contraction)
pec fly machine ss w/ pec deck: 4 sets or 12 each
"body something" chest machine (one of those multi-exercise-pulley-type machines... really cool):
giant set: inc press, dec press, fly, 12 reps each, 3 g sets
cable x-over: 3 sets x 20 reps (really stretched and pumped here
IA + EAA Nitro
10-20-2008, 11:21 AM
Hey Joe, just found your log here. Consider me subbed. Your puttin' in some good workouts. Real nice work on the incline DB press. Gotta love Giant Sets!
10-20-2008, 03:25 PM
Joe, you goin machine crazy on us? LOL! Good on ya switchin it up bro. That's how it's done man. Corp gyms are bad. It usually only the crowds that are the issue. Most of them have great equipment.
10-20-2008, 04:33 PM
but damn, all of the brand new equipment was s-weet.
there were definitely several of the "corp gym types" roaming around though.
also several gym cougars roaming too haha.
i was a little machine crazy , but every time i finished up a set i saw another cool machine to try.
i have til this sat to go back on a 7-day free pass...
i'd really like to hit a back day (all kinds of cool row machines) and a leg day there too.
10-20-2008, 04:37 PM
10-20-2008, 11:55 PM
Joe destroying all the machines in sight... I like it. The machines are a really good change of pace for me.
10-23-2008, 03:07 PM
10-23-2008, 04:47 PM
10-23-2008, 04:51 PM
oh, btw, i hit Back on Tuesday 10/21 at LA Fitness...
had a good overall workout, used FST-7 and was very pumped
assisted chins, 3 sets for warm-up
bent over bb rows, 135x12, 135x12, 185x10, 185x8
rack dl's (from the knee), 2 sets 185x15
HS front pulldowns ss w/ HS high pulldowns
low row machine, wide grip
machine pullovers, 7 sets of 15 reps
10-23-2008, 04:53 PM
10-23-2008, 05:11 PM
10-24-2008, 09:16 AM
10-24-2008, 03:35 PM
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