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joe's Animal Pump vs Shock Therapy thread

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,,, :rant:
oh well, i had to get my workout in! :run:
 
joeyamma said:
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,,, :rant:
oh well, i had to get my workout in! :run:
Click to expand...


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

Hg
 
haha, good point!
she was getting paid until close, so i guess i was just getting my membership dues worth!
:toofunny: :clap2:
 
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? :confused: :cool:

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.
 
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
 
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 :whip:
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.
 
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
 
Inarius said:
how much weight are you moving around bud?
Click to expand...
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.
 
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
 
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!
 
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:
 
Enjoy the SUTAS and hella good leg session. Nice to know I wasn't the only one partaking in punishing the legs today.
 
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 :wave: :lol:

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
 
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!:clap2:
 
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
 
Hollywood97 said:
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!:clap2:
Click to expand...
thanks bro, good to see you over here at AM and to have you along for the ride.

Hoomgar said:
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
Click to expand...
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. :hammer:

i was a little machine crazy :fool2:, 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.
:woohoo: :hammer:
 
joeyamma said:
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. :hammer:

i was a little machine crazy :fool2:, 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.
:woohoo: :hammer:
Click to expand...

Well to make matters worse, I meant to say "aren't bad" not "are bad" in my previous post bro. Sorry about that. Doh!
 
Joe destroying all the machines in sight... I like it. The machines are a really good change of pace for me.
 
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
 
hey big guy, I have an interview with PNC bank for a summer internship so i may be in your area this summer.
 
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