The Beast's Training Journal!

[WalkingBeast]

4-6-05 Wednesday Rehab Routine, Shoulders And Abs

*10 Mins Cardio (for stretching the back)*

Rehab Routine (Listed above, done everyday)

Shoulders:

11 sets of side laterals up to 50lb dumbells for 11 reps.

Abs:

Hanging Leg Raises:

25
25
25

Closed COC gripper #1 27 times (32 is my best)

 

[WalkingBeast]

4-7-05 Thursday Rehab Routine, Front Delts and Abs

*10 Mins Cardio (for stretching the back)*

Rehab Routine (Listed above, done everyday)

Shoulders: (Front Delts)

Front Shoulder Raises With Dumbbells:

9 Sets up to 40'sx15. May have also done a set of 45'sx10-12. Cant remember

Abs:

Hanging Leg Raises:

25
25
25

 

[WalkingBeast]

4-8-05 Friday Rehab Routine,Biceps,and Abs (10 Mins Cardio)

*10 Mins Cardio (for stretching the back)*

Rehab Routine (Listed above, done everyday)

Biceps:

Dumbbell Curls:

25x15 (warm-up)

Standing EZ Curl Bar Curls: (Back against the wall)

80x15
80x15
80x15

Hammer Dumbbell Curls:

50x15
55x15
50x15

Standing EZ Curl Bar Curls: (Back against the wall)

80x15
80x15

Dumbbell Hammer Curls:

45x15

Double Biceps Style Cable Curls:

70 (per side)x15
80x12
80x15
80x15

Abs:

Hanging Leg Raises:

25
25
25

Another light routine. Will likely add weight next week and maybe go up to 90lbs on the curls. All done very strict.

 

[Womanizer]

Nice bro! Keep it up!! KILL THAT SHIT!!

 

[WalkingBeast]

Nice bro! Keep it up!! KILL THAT SHIT!!

ThanX for the encouragement brother!! KEEP KILLING THAT SHIT YOURSELF!

 

[WalkingBeast]

4-10-05 Sunday Rehab Routine,Triceps and Abs (10 Mins Cardio)


10 Mins Cardio On Stepper (to stretch back)

Rehab Routine (Listed Above, done daily)

Triceps:

Tricep Pressdowns (Straight bar):

60x15
90x15
100x15
110x15
120x15
130x15
140x15
150x15
160x8

Abs:

Hanging Leg Raises:

25
25
25

 

[WalkingBeast]

4-11-05 Monday Rehab Routine,Shoulders,Abs and Calves (10 Mins cardio)


Very light day today. Had some additional pain in my back.:


*10 mins Cardio on stepper to stretch back*

Daily Rehab Routine (listed above)

Shoulders:

12 sets of side laterals up to 35lbs for 15. Most sets with 30lb dumbbells.

Abs:

Hanging Leg Raises:

25
25
25

Calves:

Seated Calf Raises:

90x15
90x15
90x15
90x15
90x15
90x15
________

 

[ChinkNasty]

keep at it beast, I used to love reading this log...I know shit sux but fight through it baby

 

[WalkingBeast]

keep at it beast, I used to love reading this log...I know shit sux but fight through it baby

ThanX brother!! Appreciate the encouragement! Yea, itll be a long process! haha KEEP KILLING THAT SHIT YOURSELF!!

 

[WalkingBeast]

4-13-05 Wednesday Rehab Routine,Shoulders,Abs and Calves (10 mins cardio)

*10 Mins Cardio/Stretching on Eliptical for back*

Rehab Routine (Done daily listed above)

Shoulders:

Dumbbell Front Raises:

15x15
30x15
30x15
30x15
30x15

One Arm Cable Front Raises:

30x9 (on each arm. Put some stress on rotators)

Upright Cable Rows:

70x15
90x15
110x15
120x15
130x15
140x15
150x15

Abs:

Hanging Leg Raises:

25
25
25

Calves:

Seated Calve Raises:

90x15
90x15
90x15
90x15
90x15
90x15