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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
About to hit an arm and leg maintenance session if I have the time. Fucking gym closes in a few hours. Early on weekends.
Wanted to get in atleast some leg work to make up for missing yesterday, but will see.
Arms dont really need to be anihilated because the tendons and muscles are starting to get more tender and beat up the last few weeks, so anything is sufficient for them now.
KILL THAT SHIT
Wanted to get in atleast some leg work to make up for missing yesterday, but will see.
Arms dont really need to be anihilated because the tendons and muscles are starting to get more tender and beat up the last few weeks, so anything is sufficient for them now.
KILL THAT SHIT
Arms and legs maintenance session
Super light and low volume, time constraints
Tore up, very weak today
Missed legs yesterday so wanted to get some blood in em and hit some light arms. Arms are torn to hell, mainly biceps lately. So itll be time to either train em lighter or take a break from arms training, or bicep training specifically.
Knees getting beat up too, so I may experiment with high rep leg press and shit like that. Extentions have been fucking with my knees. Dont usually go over 100 reps on leg presses but did some rest pause with 150 rep sets and burned the fuck out of my legs pump and pain wise. Since its beyond failure its much more intense then repping out 1200 or other heavier weights to failure. So it may be a good alternative to give my joints a break
Creatine has been tearing up my digestive system and interferring with food intake and training at times so it may not be worth the extra 3 lbs it may have given me in bodyweight. Will see though
235 lbs after waffle (not really a meal) (3 lbs added to match other scale)
4 scoops of Modern BCAAs which I just started today. Put it in 64 oz water. I was planning a long session so I wanted to see if it would help with endurance and quality of the sets. Today was a strained and weak session though
No rest til line
alternating db curl
45x10
110x5 standing cambered bar curl
--------------
alt db curl
35x20
Incline Dumbbell Curls (steep incline. Biceps tender as fuck today, so not pushing muscle failure)
35x15
35x15
35x15
V bar pressdowns
KILOGRAMS for pressdowns
Range is up to chin or forehead and back down, very strict, triceps locking and cramping somewhat today too
no rest til line
35x50
65x20
95x10 (210 lb stack)
------
No rest til line
95x20
72x15
57x15
-----------------
no rest til line
95x10
72x10
57x15
---------------
straight bar pressdown
KILOGRAMS still
same range
no rest til line
65x15
95x5
------------
incline dumbbell curl (steep incline)
50x10
45x5 alternating db curl
----------------------
Leg extentions
Brief rest pauses used only
100x100
145x100
Seated Leg Curl
95x30
130x10
170x10
Hamstrings super tight as well
Leg press
Brief rest pauses only
300x150
400x150
500x110 (knee pain starting to flare up)
Hip adductor
no rest til line
70x40
130x20
205x5
---------------
no rest til line
205x10
145x10-15
125x15
holds mixed in as usual
----------------
Hip Abductor
no rest til line
70x50
110x15
170x5
---------------
no rest til line
130x12
110x10
90x5
--------
KILL THAT SHIT
Super light and low volume, time constraints
Tore up, very weak today
Missed legs yesterday so wanted to get some blood in em and hit some light arms. Arms are torn to hell, mainly biceps lately. So itll be time to either train em lighter or take a break from arms training, or bicep training specifically.
Knees getting beat up too, so I may experiment with high rep leg press and shit like that. Extentions have been fucking with my knees. Dont usually go over 100 reps on leg presses but did some rest pause with 150 rep sets and burned the fuck out of my legs pump and pain wise. Since its beyond failure its much more intense then repping out 1200 or other heavier weights to failure. So it may be a good alternative to give my joints a break
Creatine has been tearing up my digestive system and interferring with food intake and training at times so it may not be worth the extra 3 lbs it may have given me in bodyweight. Will see though
235 lbs after waffle (not really a meal) (3 lbs added to match other scale)
4 scoops of Modern BCAAs which I just started today. Put it in 64 oz water. I was planning a long session so I wanted to see if it would help with endurance and quality of the sets. Today was a strained and weak session though
No rest til line
alternating db curl
45x10
110x5 standing cambered bar curl
--------------
alt db curl
35x20
Incline Dumbbell Curls (steep incline. Biceps tender as fuck today, so not pushing muscle failure)
35x15
35x15
35x15
V bar pressdowns
KILOGRAMS for pressdowns
Range is up to chin or forehead and back down, very strict, triceps locking and cramping somewhat today too
no rest til line
35x50
65x20
95x10 (210 lb stack)
------
No rest til line
95x20
72x15
57x15
-----------------
no rest til line
95x10
72x10
57x15
---------------
straight bar pressdown
KILOGRAMS still
same range
no rest til line
65x15
95x5
------------
incline dumbbell curl (steep incline)
50x10
45x5 alternating db curl
----------------------
Leg extentions
Brief rest pauses used only
100x100
145x100
Seated Leg Curl
95x30
130x10
170x10
Hamstrings super tight as well
Leg press
Brief rest pauses only
300x150
400x150
500x110 (knee pain starting to flare up)
Hip adductor
no rest til line
70x40
130x20
205x5
---------------
no rest til line
205x10
145x10-15
125x15
holds mixed in as usual
----------------
Hip Abductor
no rest til line
70x50
110x15
170x5
---------------
no rest til line
130x12
110x10
90x5
--------
KILL THAT SHIT
Considering taking this week off entirely. Planning a growth phase maybe midway through the month. Arms have been tore up as hell, even knees, so a week off should help slightly. I dont want to start a growth phase training way lighter than I should be, so any recovery is useful. I should start the growth phase at around the largest ive been. So there should be some new size and strength gains upcoming in the next few months.
I wont bust my ass with food but shouldnt lose any noticable size or strength. I took 6 days off the beginning of last month and came back stronger with my chest work.
Also have a sickness coming on. Congestion, runny nose, sore throat, nothing major. Usually train through it but I want to let my arms heal up some this week
KILL THAT SHIT
I wont bust my ass with food but shouldnt lose any noticable size or strength. I took 6 days off the beginning of last month and came back stronger with my chest work.
Also have a sickness coming on. Congestion, runny nose, sore throat, nothing major. Usually train through it but I want to let my arms heal up some this week
KILL THAT SHIT
GETTIN FUCKIN RESTLESS !!! Took off monday through friday. Was going to come back on monday. To rest my torn up arms and knees. Cant sleep, so feel like skippin it and training some chest and delts. Will still allow my arms and knees to recover.
Think that I will hit another light chest session. Ive been alternating heavy and light every other week with chest but I want more recovery, so Ill maybe throw in another light session today and maybe even next week. About half way through this month I will switch into a full growth phase. Eating will be as heavy as possible during that phase. Should last 2 months. Im planning to hit some significant size increases and strength increases during that phase. Main focus size, but strength,volume and intensity is always at my foundation.
My lowest and highest rep targets today will probably be , Incline Dumbbell Presses, 100x41 + and 125x16 +. 50 and 20 if possible. With dumbbells its stability that I always waste the most energy with, but has been improving. By midway this month though, strength increases should become more rapid again. If I hit any other weights inbetween those, then Ill have much more high rep targets as well. 125s are all I have access to at these gyms, but today is my light session anyway.
KILL THAT SHIT !!
Think that I will hit another light chest session. Ive been alternating heavy and light every other week with chest but I want more recovery, so Ill maybe throw in another light session today and maybe even next week. About half way through this month I will switch into a full growth phase. Eating will be as heavy as possible during that phase. Should last 2 months. Im planning to hit some significant size increases and strength increases during that phase. Main focus size, but strength,volume and intensity is always at my foundation.
My lowest and highest rep targets today will probably be , Incline Dumbbell Presses, 100x41 + and 125x16 +. 50 and 20 if possible. With dumbbells its stability that I always waste the most energy with, but has been improving. By midway this month though, strength increases should become more rapid again. If I hit any other weights inbetween those, then Ill have much more high rep targets as well. 125s are all I have access to at these gyms, but today is my light session anyway.
KILL THAT SHIT !!
Chest and delts
Very light and low volume today
Was a few reps weaker today but also went off the creatine and took 6 days off. So one of those may have been a factor. The monohydrate just wasnt worth the trade off. Tore my stomach up way too much. Regardless I should see some large strength and size increases without the creatine, midway through this month when I hit a growth phase. Ill be consuming as much food as I can afford and fit into my gut for 2 months. So far since ive been back from my 10 month break the eating has been more half assed. Though the last few months have been more consistant.
Eating was decent during my 6 days off. I was averaging between 180-220 protein. Calories were just enough to maintain. I didnt allow myself to get too hungry. I dont see the point of over-eating during breaks. I notice new fat gain if anything when Ive done that. Id rather come back a little lighter then fatter.
Inner elbows were starting to get some sharp pain. Nothing major, but when I can feel it through the elbow sleeves it means that its better not to ignore it. I did train through it but only to an extent. I want to save my joints as much as possible for the upcoming growth phase. I may even hit light machine work next week for chest.
Traps have been looking much thicker and taller lately. So they are starting to sprout back up from my modifed dumbbell laterals. Ive been putting an extra emphasis on tightening my traps and locking in that tightness to keep a constant tension during the movement. Theyve been really swelling up with blood since Ive done that. I noticed this last time I took a 6 day break. Makes me think that maybe some body parts may even need lower volume. I sure as fuck know that Im not undertraining my arms, for example. Ive done 78 sets in a single session, to failure and beyond. Ive done twice a week arm training that was 50 sets each (100 sets for the week), etc. My arms are stubborn as fuck. The only thing I havent really tried is less volume. I may consider trying that at some stage. I definately notice that different muscle groups need to be trained differently and in different rep ranges. My legs need super high reps to failure. Biceps seem to respond better to a strict 10-15. Legs it may be 100-150 reps with rest pause. So I definately believe that there are different types of fibers and rep ranges that need to be found for each bodypart to get the most growth. I mostly trained for the vent but now I want to try and grow some shit. I will always train for that vent though. If im forced to train light I will just take a very long break, as I do these days.
I have no doubt my back, traps, chest will gain alot of size during this upcoming growth phase. Back/chest has been coming up 1-2 inches on average per year, since ive been back in 2007. The first few years was muscle memory, but beyond that was new muscle. Legs grow very quickly too. Upper thigh area. Arms is really the only area that is stubborn as fuck, as ive had arms around 19 inches since late 2004. Some major setbacks since but regardless they should be well into the 20s by now, based on all the other growth Ive gotten and how hard I hit them. So I think something needs to change. Maybe I just need more consistant time in the gym without taking myself out too. Will see how shit progresses
235 lbs after previous nights meals, stayed up to train
Incline Dumbbell Presses (3/4 reps)
55x70 warm up, not failure
100x40 (1 rep off from last week. See video)
125x13 (3 reps off)
100x31
100x30
Nautilus Horizontal Chest Press (3/4 reps)
270x25 (inside palms facing grip I believe)
360x6 (barbell style grip)
Inside grip again
No rest til line
360x7
270x8
180x8
------------------
Seated Machine Fly (elbow was flaring up, kept these light as well)
220x20 (holds, warm up)
295x8 (Long holds)
Incline Dumbbell Press (3/4 reps)
100x25
Dumbbell Laterals (hybrid movement, mostly traps)
45x40
no rest til line
65x20
45x20
--------------
no rest til line
75x15
45x15
--------------
Same
75x20
45x20
-------
Very light and much less reps with these today but traps were more swollen then ive seen in a while
KILL THAT SHIT
video below
Very light and low volume today
Was a few reps weaker today but also went off the creatine and took 6 days off. So one of those may have been a factor. The monohydrate just wasnt worth the trade off. Tore my stomach up way too much. Regardless I should see some large strength and size increases without the creatine, midway through this month when I hit a growth phase. Ill be consuming as much food as I can afford and fit into my gut for 2 months. So far since ive been back from my 10 month break the eating has been more half assed. Though the last few months have been more consistant.
Eating was decent during my 6 days off. I was averaging between 180-220 protein. Calories were just enough to maintain. I didnt allow myself to get too hungry. I dont see the point of over-eating during breaks. I notice new fat gain if anything when Ive done that. Id rather come back a little lighter then fatter.
Inner elbows were starting to get some sharp pain. Nothing major, but when I can feel it through the elbow sleeves it means that its better not to ignore it. I did train through it but only to an extent. I want to save my joints as much as possible for the upcoming growth phase. I may even hit light machine work next week for chest.
Traps have been looking much thicker and taller lately. So they are starting to sprout back up from my modifed dumbbell laterals. Ive been putting an extra emphasis on tightening my traps and locking in that tightness to keep a constant tension during the movement. Theyve been really swelling up with blood since Ive done that. I noticed this last time I took a 6 day break. Makes me think that maybe some body parts may even need lower volume. I sure as fuck know that Im not undertraining my arms, for example. Ive done 78 sets in a single session, to failure and beyond. Ive done twice a week arm training that was 50 sets each (100 sets for the week), etc. My arms are stubborn as fuck. The only thing I havent really tried is less volume. I may consider trying that at some stage. I definately notice that different muscle groups need to be trained differently and in different rep ranges. My legs need super high reps to failure. Biceps seem to respond better to a strict 10-15. Legs it may be 100-150 reps with rest pause. So I definately believe that there are different types of fibers and rep ranges that need to be found for each bodypart to get the most growth. I mostly trained for the vent but now I want to try and grow some shit. I will always train for that vent though. If im forced to train light I will just take a very long break, as I do these days.
I have no doubt my back, traps, chest will gain alot of size during this upcoming growth phase. Back/chest has been coming up 1-2 inches on average per year, since ive been back in 2007. The first few years was muscle memory, but beyond that was new muscle. Legs grow very quickly too. Upper thigh area. Arms is really the only area that is stubborn as fuck, as ive had arms around 19 inches since late 2004. Some major setbacks since but regardless they should be well into the 20s by now, based on all the other growth Ive gotten and how hard I hit them. So I think something needs to change. Maybe I just need more consistant time in the gym without taking myself out too. Will see how shit progresses
235 lbs after previous nights meals, stayed up to train
Incline Dumbbell Presses (3/4 reps)
55x70 warm up, not failure
100x40 (1 rep off from last week. See video)
125x13 (3 reps off)
100x31
100x30
Nautilus Horizontal Chest Press (3/4 reps)
270x25 (inside palms facing grip I believe)
360x6 (barbell style grip)
Inside grip again
No rest til line
360x7
270x8
180x8
------------------
Seated Machine Fly (elbow was flaring up, kept these light as well)
220x20 (holds, warm up)
295x8 (Long holds)
Incline Dumbbell Press (3/4 reps)
100x25
Dumbbell Laterals (hybrid movement, mostly traps)
45x40
no rest til line
65x20
45x20
--------------
no rest til line
75x15
45x15
--------------
Same
75x20
45x20
-------
Very light and much less reps with these today but traps were more swollen then ive seen in a while
KILL THAT SHIT
video below
Back and delts
No row back session.
Switched it up today. Gave my bicep tendons about a week off, inner elbows as well. Want to further work around it so they can heal. Whenever Im looking to train around elbow or wrist issues and hit back hard, I use lat pullovers, standing or seated. Seated with elbow supports are best as they eliminate wrists. This time around I was looking to eliminate elbows as much as possible.
Luckily the hiatal hernia strain ive been feeling, has gotten better since I stopped doing shit that was causing it to twinge. Eliminating chest supported rows and lat pullovers was key. (did chest supported rows, just leaned back) So it was good to be able to hit the lat pullovers with decent weight, however at 280 I started to feel some irritation with it, but nothing major. Before 180 was causing alot of strain. So it has healed alot. I will always have the acid issues that come with that, but its good the strain is going down.
I may do this for a few weeks with back, but Ill take it by session. Goal today was to keep shit light and focus on maximum stretch and holding that cramping contraction in lats. Thats been giving them the most size lately. Back/chest measurement has been coming up faster then any other area.
While I use the tape to measure my progress, the biggest indication of my back expanding, to me, is having trouble fitting into the lat pullover machine. My lats scraped the elbow pads in the past, but last time I did them with a tank top, and the sweat on my lats was causing friction with the pads and made it almost impossible to do the movement right. Since lats need to be flared out to get maximum contraction, the pads compress the lats in as they come down. With my usual shirt on the friction was mostly gone, however my lats are getting compressed pretty heavily. I dont think ill be able to utilise the machine for many more weeks, since a growth phase is coming soon. Ill try to take advantage of it aslong as possible though because it gives one of the best contractions on the outside of my lats, when holding at the bottom. Normally id hit some closer grip midback work but wanted to avoid rowing today. Great thing about pulldowns seated is that they hit the chest too. So its a bonus. The harder you contract chest and abs the more extra benefit you get in those areas. A useful way to work around various strains.
Standing cable pullovers are decent but no comparison for me. I have done chin ups in years since they started fucking with my shoulders for some reason. I used to hit around 40 reps when I was 200 lbs or so. So being 236 isnt an issue as I did them with plates strapped on. My back now is much larger. The issue is that they started fucking with joints at some point. I used to use them as a warm up before my main sets. Probably not a good idea as my bodyweight was becoming a heavy warm up set.
Today I tried them again, but with a close inside, palms facing grip. I used the assisted pulldown machine. The stretch was very nice. I think I will add these in with that grip and work my way up with less and less assistance. This may allow my shoulder to adjust. Doing them light was not a problem today for my shoulders. The inside grip is also a better grip for my joints.
Modern BCAAs are running through my stomach. The digestive interferences are really not worth it. Same issue I had with Xtend aminos. Same reason I dropped creatine from the routine. When I dropped the creatine recently I lost no weight at all. So the 3 lbs I gained (233-236) were just from eating more. Creatine doesnt really seem to do shit for me anymore except fuck with my gut. I noticed creatine when I was 200 and under , but later on I just noticed nothing but issues taking it seperate.
Ill use up the modern bcaas but not pre training. What Ill do is mix them in 64 oz of water. Drink that when Im home. Either after training or on off days. This will encourage me to hydrate , since I rarely drink fluids at home. I ordered 2 more containers of Pro BCAAS. They dont have as much leucine but , fuck it, I can digest them without issues and thats what matters.
Been taking the chrondoitin/glucosamine joint liquid for some weeks too. As usual , I notice nothing with chrondoitin/glucosamine but maybe ill run it for a full 2 months before deciding.
Should hit a growth phase in 11 days, maybe sooner. I expect to add atleast 10 lbs of overall mass in the next 2 months. Just a moderate estimate. Main goal is measurements and not scale weight. Possible Ill break 250 but Im looking to bring up all my non-gut measurements.
Eating will be much heavier.
Two things have been making a big difference in my diet. Ive been boiling tilapia in the plastic bags they come in (individually wrapped). No clean up. I can re used the same water too. I just keep a pot on the stove top with water in it. When the water is boiling I throw the tilapia in, still in the bag, for 3-5 mins until they are white. Thats it. I dont need to store the shit in tupperware anymore and shit just melts and goes down fast. Ill eat 4-8 filets in one sitting. When I eat 6 Im hitting 138 protein in a quick meal. Eating sometimes takes long but alot of protein gets down.
Second change Ive made is taking down 4 scoops of MTS whey protein post workout. I find it easier to get down after training. So its 100 protein and gets down pretty quick. I fill in my carbs with filler foods. Cheap dollar store microwave shit. I drink 21-42 oz milk on average along with that.
Ive been looking for ways to balance diet and save more time, and these two techniques have helped greatly.
235 lbs after previous nights meals, 3 lbs added to match scales from the other 2 gyms (train at 3 gyms)
Hammerstrength Seated Lat Pullover (plate loaded)
no rest til line
90x50
180x20
--------
With all pullovers its a mix of holds, long holds, and regular reps, focusing on cramping contractions in lats
180x20
No rest til line
230x15-20
45x50 dumbbell laterals (my trap heavy version of laterals)
---------------------
No rest til line
230x15
55x20 db laterals
70x10 db laterals
---------------------
No rest til line
280x10
230x10
180x10
140x15
-------------
db laterals
60x65 (brief rest pauses)
Assisted Chin Up with close inner grip (palms facing. Trying to re incorporate these by re introducing them to my shoulder joints slowly)
160x10 (The weight on these is the amount of assistance used)
120x10
120x10
120x12
Mix of regular and holds, super light
No issues with shoulders on them today and nice stretch, but I dont want to fuck with my inner elbows and bicep tendons this session. Was avoiding row-type movements to let shit heal.
Standing Cable Pullovers with short straight bar
No rest til line
65 kilos x15
95 kilos x4 (210 lb stack)
---------------
Db laterals
no rest til line
55x50 (??, somewhat illegible, this may have been a rest pause set)
65x10
--------------
Standing cable pullovers again
95 kilos x5
65 kilos x10
---------------------
Hammerstrength Seated lat pullover (plate loaded)
180x15
Db laterals
No rest til line
75x40 (brief rest pauses on this set. Still the same trap heavy style throughout session)
60x10
-----------------
Rope Pulls (pulling rope attachment on cable apparatus to chest level while leaning back, to hit rear delts, traps)
65 kilos x15
95 kilos x10
95 kilos x10
No rest til line
DB laterals
75x20
60x10
40x10
-------
Not too heavy and low volume, decided to end it here
KILL SHIT
No row back session.
Switched it up today. Gave my bicep tendons about a week off, inner elbows as well. Want to further work around it so they can heal. Whenever Im looking to train around elbow or wrist issues and hit back hard, I use lat pullovers, standing or seated. Seated with elbow supports are best as they eliminate wrists. This time around I was looking to eliminate elbows as much as possible.
Luckily the hiatal hernia strain ive been feeling, has gotten better since I stopped doing shit that was causing it to twinge. Eliminating chest supported rows and lat pullovers was key. (did chest supported rows, just leaned back) So it was good to be able to hit the lat pullovers with decent weight, however at 280 I started to feel some irritation with it, but nothing major. Before 180 was causing alot of strain. So it has healed alot. I will always have the acid issues that come with that, but its good the strain is going down.
I may do this for a few weeks with back, but Ill take it by session. Goal today was to keep shit light and focus on maximum stretch and holding that cramping contraction in lats. Thats been giving them the most size lately. Back/chest measurement has been coming up faster then any other area.
While I use the tape to measure my progress, the biggest indication of my back expanding, to me, is having trouble fitting into the lat pullover machine. My lats scraped the elbow pads in the past, but last time I did them with a tank top, and the sweat on my lats was causing friction with the pads and made it almost impossible to do the movement right. Since lats need to be flared out to get maximum contraction, the pads compress the lats in as they come down. With my usual shirt on the friction was mostly gone, however my lats are getting compressed pretty heavily. I dont think ill be able to utilise the machine for many more weeks, since a growth phase is coming soon. Ill try to take advantage of it aslong as possible though because it gives one of the best contractions on the outside of my lats, when holding at the bottom. Normally id hit some closer grip midback work but wanted to avoid rowing today. Great thing about pulldowns seated is that they hit the chest too. So its a bonus. The harder you contract chest and abs the more extra benefit you get in those areas. A useful way to work around various strains.
Standing cable pullovers are decent but no comparison for me. I have done chin ups in years since they started fucking with my shoulders for some reason. I used to hit around 40 reps when I was 200 lbs or so. So being 236 isnt an issue as I did them with plates strapped on. My back now is much larger. The issue is that they started fucking with joints at some point. I used to use them as a warm up before my main sets. Probably not a good idea as my bodyweight was becoming a heavy warm up set.
Today I tried them again, but with a close inside, palms facing grip. I used the assisted pulldown machine. The stretch was very nice. I think I will add these in with that grip and work my way up with less and less assistance. This may allow my shoulder to adjust. Doing them light was not a problem today for my shoulders. The inside grip is also a better grip for my joints.
Modern BCAAs are running through my stomach. The digestive interferences are really not worth it. Same issue I had with Xtend aminos. Same reason I dropped creatine from the routine. When I dropped the creatine recently I lost no weight at all. So the 3 lbs I gained (233-236) were just from eating more. Creatine doesnt really seem to do shit for me anymore except fuck with my gut. I noticed creatine when I was 200 and under , but later on I just noticed nothing but issues taking it seperate.
Ill use up the modern bcaas but not pre training. What Ill do is mix them in 64 oz of water. Drink that when Im home. Either after training or on off days. This will encourage me to hydrate , since I rarely drink fluids at home. I ordered 2 more containers of Pro BCAAS. They dont have as much leucine but , fuck it, I can digest them without issues and thats what matters.
Been taking the chrondoitin/glucosamine joint liquid for some weeks too. As usual , I notice nothing with chrondoitin/glucosamine but maybe ill run it for a full 2 months before deciding.
Should hit a growth phase in 11 days, maybe sooner. I expect to add atleast 10 lbs of overall mass in the next 2 months. Just a moderate estimate. Main goal is measurements and not scale weight. Possible Ill break 250 but Im looking to bring up all my non-gut measurements.
Eating will be much heavier.
Two things have been making a big difference in my diet. Ive been boiling tilapia in the plastic bags they come in (individually wrapped). No clean up. I can re used the same water too. I just keep a pot on the stove top with water in it. When the water is boiling I throw the tilapia in, still in the bag, for 3-5 mins until they are white. Thats it. I dont need to store the shit in tupperware anymore and shit just melts and goes down fast. Ill eat 4-8 filets in one sitting. When I eat 6 Im hitting 138 protein in a quick meal. Eating sometimes takes long but alot of protein gets down.
Second change Ive made is taking down 4 scoops of MTS whey protein post workout. I find it easier to get down after training. So its 100 protein and gets down pretty quick. I fill in my carbs with filler foods. Cheap dollar store microwave shit. I drink 21-42 oz milk on average along with that.
Ive been looking for ways to balance diet and save more time, and these two techniques have helped greatly.
235 lbs after previous nights meals, 3 lbs added to match scales from the other 2 gyms (train at 3 gyms)
Hammerstrength Seated Lat Pullover (plate loaded)
no rest til line
90x50
180x20
--------
With all pullovers its a mix of holds, long holds, and regular reps, focusing on cramping contractions in lats
180x20
No rest til line
230x15-20
45x50 dumbbell laterals (my trap heavy version of laterals)
---------------------
No rest til line
230x15
55x20 db laterals
70x10 db laterals
---------------------
No rest til line
280x10
230x10
180x10
140x15
-------------
db laterals
60x65 (brief rest pauses)
Assisted Chin Up with close inner grip (palms facing. Trying to re incorporate these by re introducing them to my shoulder joints slowly)
160x10 (The weight on these is the amount of assistance used)
120x10
120x10
120x12
Mix of regular and holds, super light
No issues with shoulders on them today and nice stretch, but I dont want to fuck with my inner elbows and bicep tendons this session. Was avoiding row-type movements to let shit heal.
Standing Cable Pullovers with short straight bar
No rest til line
65 kilos x15
95 kilos x4 (210 lb stack)
---------------
Db laterals
no rest til line
55x50 (??, somewhat illegible, this may have been a rest pause set)
65x10
--------------
Standing cable pullovers again
95 kilos x5
65 kilos x10
---------------------
Hammerstrength Seated lat pullover (plate loaded)
180x15
Db laterals
No rest til line
75x40 (brief rest pauses on this set. Still the same trap heavy style throughout session)
60x10
-----------------
Rope Pulls (pulling rope attachment on cable apparatus to chest level while leaning back, to hit rear delts, traps)
65 kilos x15
95 kilos x10
95 kilos x10
No rest til line
DB laterals
75x20
60x10
40x10
-------
Not too heavy and low volume, decided to end it here
KILL SHIT
Arms
Light and low volume.
Took last week off from arms and everything else, except chest. Arms still tore up as fuck today. Looks like Ill have to train them at a lower volume , more strict and for pump. So Ill stick to stricter form and movements like I did today.
Alot of strain even warming up with the 35 lb curls. So hitting a strict 65 lbs on the steep incline dumbbell curls wasnt that light. Until the inflammation goes down I likely wont try to throw around 80s or 90s. With the lower volume, especially for biceps, Ill focus more on slower , stricter types of movements.
Elbows pretty beat up too and strength in triceps definately seems down lately. Mainly due to inflammation in triceps, always feeling like they want to cramp. Same with biceps. Just an overall tenderness in the arms that comes in phases.
Ill be hitting a growth phase soon, so I will probably just keep shit light for a while with arms, and strict.
232 lbs after meal (hardly ate yesterday)
Alternating Dumbbell Curls
35x15 (alot of strain even with this warm up)
Steep Incline Dumbbell Curls
Usually do these without any twisting of wrist, keep palms facing ahead the whole time and lower down to full arm straightening. Towards the end I added in the twist and did them as I would the alternating dumbbell curls standing. Takes some strain off the bicep, but also changes the bottom part of the movement to more of a hammer curl.
45x15
55x9
60x5
65x3 (alternating arms)
65x4 (alternating arms again, but twisting wrist at top, palms facing eachother at beginning of movement rather then straight ahead the whole time)
55x8 (same)
40x12 (same I believe)
Curved Bar Pressdowns (Different stack at this gym. Listed in pounds this time. Only goes up to 160 lbs but feels heavier to me)
FULL RANGE FOR ALL PRESSDOWNS (up to chin or forehead level and back down, arms in fixed position, no shoulder movement)
No rest til line
75x60
125x10
165x5 (stack max)
----------------
No rest til line
165x17
135x10
85x20
--------------
No rest til line
165x10
135x10
75x20
-----------
V bar pressdowns
no rest til line
80x20
125x8
---------
same
165x5
135x8
85x15
------
Triceps burning like a mother fucker , very easily, tender as hell today
Again
165x5
135x8
85x15
---------------
Straight bar pressdowns
Same range of motion on all of these
No rest til line
95x20
145x5
165x3
--------------
No rest til line
165x10
135x10
105x15
85x15
------------
No rest til line
165x5
145x5
115x10
85x10
---------------------
Alternating DB curls with Reverse curl negative (done slow. Wrist twisted to contract bicep, then back around and lowered in the postion of a reverse curl)
40x15
no rest til line
60x5
45x5
-------------
again
55x5
40x6
--------
Arms tore up as fuck but full pump regardless of the light weight and lower volume. Ill see if arms grow much during the heavier eating growth phase, may be very limited. Everything else should make large improvements regardless.
KILL THAT SHIT
Light and low volume.
Took last week off from arms and everything else, except chest. Arms still tore up as fuck today. Looks like Ill have to train them at a lower volume , more strict and for pump. So Ill stick to stricter form and movements like I did today.
Alot of strain even warming up with the 35 lb curls. So hitting a strict 65 lbs on the steep incline dumbbell curls wasnt that light. Until the inflammation goes down I likely wont try to throw around 80s or 90s. With the lower volume, especially for biceps, Ill focus more on slower , stricter types of movements.
Elbows pretty beat up too and strength in triceps definately seems down lately. Mainly due to inflammation in triceps, always feeling like they want to cramp. Same with biceps. Just an overall tenderness in the arms that comes in phases.
Ill be hitting a growth phase soon, so I will probably just keep shit light for a while with arms, and strict.
232 lbs after meal (hardly ate yesterday)
Alternating Dumbbell Curls
35x15 (alot of strain even with this warm up)
Steep Incline Dumbbell Curls
Usually do these without any twisting of wrist, keep palms facing ahead the whole time and lower down to full arm straightening. Towards the end I added in the twist and did them as I would the alternating dumbbell curls standing. Takes some strain off the bicep, but also changes the bottom part of the movement to more of a hammer curl.
45x15
55x9
60x5
65x3 (alternating arms)
65x4 (alternating arms again, but twisting wrist at top, palms facing eachother at beginning of movement rather then straight ahead the whole time)
55x8 (same)
40x12 (same I believe)
Curved Bar Pressdowns (Different stack at this gym. Listed in pounds this time. Only goes up to 160 lbs but feels heavier to me)
FULL RANGE FOR ALL PRESSDOWNS (up to chin or forehead level and back down, arms in fixed position, no shoulder movement)
No rest til line
75x60
125x10
165x5 (stack max)
----------------
No rest til line
165x17
135x10
85x20
--------------
No rest til line
165x10
135x10
75x20
-----------
V bar pressdowns
no rest til line
80x20
125x8
---------
same
165x5
135x8
85x15
------
Triceps burning like a mother fucker , very easily, tender as hell today
Again
165x5
135x8
85x15
---------------
Straight bar pressdowns
Same range of motion on all of these
No rest til line
95x20
145x5
165x3
--------------
No rest til line
165x10
135x10
105x15
85x15
------------
No rest til line
165x5
145x5
115x10
85x10
---------------------
Alternating DB curls with Reverse curl negative (done slow. Wrist twisted to contract bicep, then back around and lowered in the postion of a reverse curl)
40x15
no rest til line
60x5
45x5
-------------
again
55x5
40x6
--------
Arms tore up as fuck but full pump regardless of the light weight and lower volume. Ill see if arms grow much during the heavier eating growth phase, may be very limited. Everything else should make large improvements regardless.
KILL THAT SHIT
