joe's Animal Pump vs Shock Therapy thread
- 10-15-2008, 11:01 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, 12:31 PM
10-15-2008, 01:29 PM
10-16-2008, 12:03 PM
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, 12:16 PM
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, 12:49 PM
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, 08:47 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, 11:15 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, 12:21 PM
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, 04:25 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, 05:33 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, 05:37 PM
10-21-2008, 12:55 AM
Joe destroying all the machines in sight... I like it. The machines are a really good change of pace for me.
10-23-2008, 04:07 PM
10-23-2008, 05:47 PM
10-23-2008, 05:51 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, 05:53 PM
10-23-2008, 06:11 PM
10-24-2008, 10:16 AM
10-24-2008, 04:35 PM
10-29-2008, 11:14 AM
10-29-2008, 11:22 AM
hey big guy, I have an interview with PNC bank for a summer internship so i may be in your area this summer.
SFW and GFH
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