joe's Animal Pump vs Shock Therapy thread

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    chest workout from sat 9/27 and leg workout from 9/29 to be added soon...

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    Quote Originally Posted by joeyamma View Post
    chest workout from sat 9/27 and leg workout from 9/29 to be added soon...

    Watching...


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    Quote Originally Posted by joeyamma View Post
    chest workout from sat 9/27 and leg workout from 9/29 to be added soon...
    Lookin forward to some major work!
    •   
       

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    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)
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    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

    leg press
    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.
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    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!
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    Looked like a solid ass workout Joe... Great work!
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    still looking good bud!
    SFW and GFH
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    Talking


    Hey, whats goin on in this thread?


    HELLO!!!???


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    Quote Originally Posted by Hoomgar View Post
    Hey, whats goin on in this thread?
    HELLO!!!???
    Hg, keeping me in line!
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    Quote Originally Posted by joeyamma View Post
    Hg, keeping me in line!

    Naa bro, that is what a chiropractor is for, keeping you in line

    I'm just checkin in on ya


    Hg
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    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.

    Animal Pump
    IA + Storm
    Torrent

    back:
    weight-assisted pull-ups and chins
    pulldowns, several sets, several grips
    bent over bb rows (light)
    HS low row
    HS pulldown
    low cable row w/ wide grip attachment

    bi's, giant set, about 3 times:
    bb curl
    preacher curl machine
    db curl
    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!
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    Quote Originally Posted by joeyamma View Post
    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!

    Good stuff Joe. I love being the last one out and getting glares as you leave LOL!

    Hg
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    That girl needed to work her full shift anyway
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    haha, good point!
    she was getting paid until close, so i guess i was just getting my membership dues worth!
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    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.
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    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
    HS pulldowns
    t-bar rows ss w/ low rows
    cybex row machine, lightweight to burn and pump (high reps)

    Animal Pump
    IA + EAA Nitro!!! awesome!!!
    Torrent, CBB of course
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    Sat 10/11, Chest

    waited to do chest until today so that i was sure that my shoulders were recovered (from 10/7 workout)...

    shoulder warm-up
    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)

    Animal Pump
    IA + EAA Nitro FTW
    Torrent

    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.
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    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:

    Hg
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    how much weight are you moving around bud?
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    how much weight are you moving around bud?
    i don't really keep track of it all that much...
    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.
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    Training smarter instead of just harder. Good on ya bro...

    Hg
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    Quote Originally Posted by Hoomgar View Post
    Training smarter instead of just harder. Good on ya bro...

    Hg
    x 2... smarter is always better.
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    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:
    Animal Pump
    IA + EAA Nitro "aka warrior workout juice" haha
    Torrent CBB
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    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!
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    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:
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    Enjoy the SUTAS and hella good leg session. Nice to know I wasn't the only one partaking in punishing the legs today.
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    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

    Animal Pump
    IA + EAA Nitro
    Torrent
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    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!
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    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.

    Hg
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    Quote Originally Posted by Hollywood97 View Post
    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!
    thanks bro, good to see you over here at AM and to have you along for the ride.

    Quote Originally Posted by Hoomgar View Post
    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.
    Hg
    no doubt. i go to a mom & pop gym (we had an ABC there in July) and i like it a lot.
    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.
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    Red face


    Quote Originally Posted by joeyamma View Post
    thanks bro, good to see you over here at AM and to have you along for the ride.

    no doubt. i go to a mom & pop gym (we had an ABC there in July) and i like it a lot.
    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.
    Well to make matters worse, I meant to say "aren't bad" not "are bad" in my previous post bro. Sorry about that. Doh!
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    Joe destroying all the machines in sight... I like it. The machines are a really good change of pace for me.
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    whats up big guy?
    SFW and GFH
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    Quote Originally Posted by B Con View Post
    Joe destroying all the machines in sight... I like it. The machines are a really good change of pace for me.
    haha, no doubt bro. i'm hitting legs there tonight so i'll definitely be sampling the machinery

    Quote Originally Posted by Inarius View Post
    whats up big guy?
    hitting legs at LA Fitness...
    i'm thinking some squats and then machine-time haha
    big game this weekend...
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    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
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    How that shoulder feel after that Joe?
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    Quote Originally Posted by Hoomgar View Post
    How that shoulder feel after that Joe?
    the chins at the beginning hurt the most (and they were neutral grip)
    i also did my quick rot cuff warmup before the chins too.
    screw it, mind over matter haha
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    Quote Originally Posted by joeyamma View Post
    the chins at the beginning hurt the most (and they were neutral grip)
    i also did my quick rot cuff warmup before the chins too.
    screw it, mind over matter haha
    Nice back day Joe. Mind over matter, great approach:dl:
  40. Elite Member
    Inarius's Avatar
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    Quote Originally Posted by joeyamma View Post
    hitting legs at LA Fitness...
    i'm thinking some squats and then machine-time haha
    big game this weekend...
    yeah man... big ole ohio state.
    I'm feeling a national title this year!
    SFW and GFH
  

  
 

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