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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Back and delts
Another Rowless back routine. Pullovers only. To let elbows heal. Didnt feel much contraction in my lats today at all for some reason. Could be due to using a different hammerstrength lat pullover machine then usual. Different model. Also the pads were not scraping my lats like usual. Either the machine is wider or my back got smaller from last week.
May hit back again this week, instead of arms. Weight is still at 233 and protein has been mostly in 275-300 range. May need more calories though. Only about a week and half into this 8 week growth phase though, so will see.
233 lbs after meal
Lat Pullover Hammerstrength (plate loaded, different version than usual)
No rest til line
90x50
180x20
230x10
270x5
------
270x15
No rest til line
295x10
270x5
225x8
180x20
------------------
180x20
Dumbbell Laterals (hybrid movement, mostly traps)
no rest til line
45x40
60x10
-----------
same
60x30
45x10
------------------
same
70x20
60x10
45x10
------------------
Standing Pullover with cable apparatus (long bar this time)
Kilograms for these
no rest til line
65x20
95x5 (210 lb stack)
----------------
Same
95x8
65x8
------------
same
95x10
72x10
65x10
--------------
255 lbs x 8 (rest pauses used, 45 lb plate pinned to stack)
No rest til line
255 lbs x8
95 kilos x6
72x6
57x8
----------
Dumbbell Laterals
no rest til line
60x30
50x10
45x10
-------------
Standing Pullovers again
no rest til line
255 lbs x8
95 kilos x8
72x5
57x10
--------
Db laterals
60x40 (brief rest pauses used)
KILL THAT SHIT
Another Rowless back routine. Pullovers only. To let elbows heal. Didnt feel much contraction in my lats today at all for some reason. Could be due to using a different hammerstrength lat pullover machine then usual. Different model. Also the pads were not scraping my lats like usual. Either the machine is wider or my back got smaller from last week.
May hit back again this week, instead of arms. Weight is still at 233 and protein has been mostly in 275-300 range. May need more calories though. Only about a week and half into this 8 week growth phase though, so will see.
233 lbs after meal
Lat Pullover Hammerstrength (plate loaded, different version than usual)
No rest til line
90x50
180x20
230x10
270x5
------
270x15
No rest til line
295x10
270x5
225x8
180x20
------------------
180x20
Dumbbell Laterals (hybrid movement, mostly traps)
no rest til line
45x40
60x10
-----------
same
60x30
45x10
------------------
same
70x20
60x10
45x10
------------------
Standing Pullover with cable apparatus (long bar this time)
Kilograms for these
no rest til line
65x20
95x5 (210 lb stack)
----------------
Same
95x8
65x8
------------
same
95x10
72x10
65x10
--------------
255 lbs x 8 (rest pauses used, 45 lb plate pinned to stack)
No rest til line
255 lbs x8
95 kilos x6
72x6
57x8
----------
Dumbbell Laterals
no rest til line
60x30
50x10
45x10
-------------
Standing Pullovers again
no rest til line
255 lbs x8
95 kilos x8
72x5
57x10
--------
Db laterals
60x40 (brief rest pauses used)
KILL THAT SHIT
Legs,abductors,adductors,calves
Light and low volume with a focus on deeper range of motion for the leg presses. (to reduce knee strain)
Came in heavier today at 236. Ive had to increase my calories and push eating harder, as 275-300 protein hasnt been doing much, without enough excess calories.
All joints felt pretty smooth today, and even elbows seem to be healing a little more. Im still training around them to let shit heal.
Im taking 1500 mg bromelain daily, pretty consistantly. Supposed to be a good digestive enzyme for breaking down protein, blood thinner and also an anti inflammatory. Its possible its been reducing some of my inflammation but cant say for sure.
I will probably go back to some of my old tricks for raising calories. Olive oil in shakes, peanut butter in shakes. Also just eating 10 tablespoons of peanut butter at a time is around 1000 cals, 35 protein. I did 20 tablespoons yesterday. Gets stuck in throat so gets washed down with milk. (41 oz yesterday). That adds alot of protein and calories easily
Mixing 8-10 tablespoons of peanut butter, with milk , protein powder and olive oil is also a way to really raise the calories and protein. My old cytogainers shakes had all of that, and I got them up to 2600 calories and over 100 protein. Couldnt digest that much at once anymore, but will add some of that shit to the shakes. Definately need more calories to keep the new growth coming during this growth phase
Boiling the tilapia in the bags they come in has been very quick and effective. Protein has been alot higher with that method. Started off with 4 tilapia filets and two packets cream of wheat and after legs opted for a quadruple bacon cheeseburger with fries from five guys, rather than the shake. Decided to take advantage of my hunger.
Will try to give elbows some more time before I reintroduce arm training or rows intot he routine. I will most likely get them in at some point during the growth phase. Want to heal as much as possible first.
Naproxen is great for reducing inflammation , but gives way too much acid, which fucks up eating. Thats why Ive been trying the bromelain and training around the shit. Seems to be working so far.
EXTREME shin pump prior to my 700 lb leg press set. Its never that bad. Even traps and neck getting somewhat of a tight pump during legs.
236 lbs after meal
Seated Leg Curl
90x35 (warm up not to failure)
130x20 (hamstrings start to cramp up, so dont push far beyond that point)
170x10 (same)
No rest til line
205x5
165x5
125x10
-----------------
same
165x8
145x5
125x10
----------
Leg Extentions
(brief rest pauses only, no full rests)
100x100 (warm, no knee pain yet)
165x100
200x100 (knee pain pretty minimal)
235x100 (starting to flare up more but managable. Looking to avoid injury for now so kept it light)
190x100
--------
Leg Presses
300x100 (warm up)
500x50 (Deep reps. Wanted to make the most out of the lighter weights)
600x50 (same)
700x35 (same. These sets are not to failure, but knee pain was flaring up. Massive shin pump prior to this set.)
500x60 (same)
Hip Adductor
no rest til line
65x50
130x10
205x5
--------------
again
205x5
175x5
145x5
115x10
-------
Holds mixed in on these and most other movements
No rest again
205x5
175x5
145x5
115x10
-------------
Hip Abduction
no rest til line
70x50
130x10
------------
again
130x10
150x8
110x10
90x10
----------------
Rotary Calve machine (almost never train calves anymore)
no rest til line
90x50
210x20
250x10
---------------
again
250x30
210x30
170x35
-----------
again
290x20
230x30
190x30
------------------
KILL THAT SHIT
Light and low volume with a focus on deeper range of motion for the leg presses. (to reduce knee strain)
Came in heavier today at 236. Ive had to increase my calories and push eating harder, as 275-300 protein hasnt been doing much, without enough excess calories.
All joints felt pretty smooth today, and even elbows seem to be healing a little more. Im still training around them to let shit heal.
Im taking 1500 mg bromelain daily, pretty consistantly. Supposed to be a good digestive enzyme for breaking down protein, blood thinner and also an anti inflammatory. Its possible its been reducing some of my inflammation but cant say for sure.
I will probably go back to some of my old tricks for raising calories. Olive oil in shakes, peanut butter in shakes. Also just eating 10 tablespoons of peanut butter at a time is around 1000 cals, 35 protein. I did 20 tablespoons yesterday. Gets stuck in throat so gets washed down with milk. (41 oz yesterday). That adds alot of protein and calories easily
Mixing 8-10 tablespoons of peanut butter, with milk , protein powder and olive oil is also a way to really raise the calories and protein. My old cytogainers shakes had all of that, and I got them up to 2600 calories and over 100 protein. Couldnt digest that much at once anymore, but will add some of that shit to the shakes. Definately need more calories to keep the new growth coming during this growth phase
Boiling the tilapia in the bags they come in has been very quick and effective. Protein has been alot higher with that method. Started off with 4 tilapia filets and two packets cream of wheat and after legs opted for a quadruple bacon cheeseburger with fries from five guys, rather than the shake. Decided to take advantage of my hunger.
Will try to give elbows some more time before I reintroduce arm training or rows intot he routine. I will most likely get them in at some point during the growth phase. Want to heal as much as possible first.
Naproxen is great for reducing inflammation , but gives way too much acid, which fucks up eating. Thats why Ive been trying the bromelain and training around the shit. Seems to be working so far.
EXTREME shin pump prior to my 700 lb leg press set. Its never that bad. Even traps and neck getting somewhat of a tight pump during legs.
236 lbs after meal
Seated Leg Curl
90x35 (warm up not to failure)
130x20 (hamstrings start to cramp up, so dont push far beyond that point)
170x10 (same)
No rest til line
205x5
165x5
125x10
-----------------
same
165x8
145x5
125x10
----------
Leg Extentions
(brief rest pauses only, no full rests)
100x100 (warm, no knee pain yet)
165x100
200x100 (knee pain pretty minimal)
235x100 (starting to flare up more but managable. Looking to avoid injury for now so kept it light)
190x100
--------
Leg Presses
300x100 (warm up)
500x50 (Deep reps. Wanted to make the most out of the lighter weights)
600x50 (same)
700x35 (same. These sets are not to failure, but knee pain was flaring up. Massive shin pump prior to this set.)
500x60 (same)
Hip Adductor
no rest til line
65x50
130x10
205x5
--------------
again
205x5
175x5
145x5
115x10
-------
Holds mixed in on these and most other movements
No rest again
205x5
175x5
145x5
115x10
-------------
Hip Abduction
no rest til line
70x50
130x10
------------
again
130x10
150x8
110x10
90x10
----------------
Rotary Calve machine (almost never train calves anymore)
no rest til line
90x50
210x20
250x10
---------------
again
250x30
210x30
170x35
-----------
again
290x20
230x30
190x30
------------------
KILL THAT SHIT
Back and delts (Second back session, third trap/delt session this week)
Rowless back training to give elbows some healing time. Has been working well, along with the bromelain, the elbows and other joints have been feeling better. Maybe in a week or two I will add back some rows and arm work but will see how shit feels.
On monday I will most likely go for some more records on the incline hammer strength press. Some targets may be 450x30, 500x20, 540x15. Maybe even rep out with 560 or higher. Im trying to minimise injury so Ill see how shit feels. Strength has been rising fast so I will try to restrain how far I test it for now. Mainly high rep work, but its still plenty of weight to tear up the muscle.
I was cycling in incline dumbbell presses every other week, as my lighter week. However they put alot of stress on my elbows, even though they put less strain on shoulders. So for now Ill try to hit the incline hammer as my main chest exercise. If shoulders start to flare up again then Ill see about changing that.
Turns out it was the machine the lat pulldown machine at the other location that was wider and didnt lose any more size in lats. Was tight in this machine again. If need be I can always switch to that location when the machine becomes too tight. My lat size is almost back. Chest is around 55 to 55 1/4 cold now and was up around 56. So there is still some muscle memory that has to come back. Should be back soon, and then I can make some new growth. Pressing strength is already above peak and records may be weekly for a while.
Another option is to cut back my 450 set on incline hammer strength presses again, to a warm up set. Last time I hit it 22 times and still broke records with 500 and 540. Cutting it back would mean even more reps for the heavier weights. Will go by feel. My main goal is growth now but I always push my limits.
235 lbs after meal
Lat Pullover Hammer Strength (plate loaded) (hiatal hernia hasnt been too strained with these, but going too heavy is risky with neck and hiatal hernia)
no rest til line
90x50
180x20
270x5
----------------
No rest til line
295x10
270x8
205x10
180x10
-----------------
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
65x10
45x10
---------------
same
55x25
50x20
40x10
-----------------
55x85 (brief rest pauses used only)
Hammer Strength Lat pullover (plate loaded)
180x25
Standing Pullover on cable apparatus (short straight bar)
Holds mixed in with both pullover variations
No rest til line
KILOGRAMS unless noted otherwise
65x25
95x5 (210 lb stack)
----------------
255 lbs x 10 (possible PR, Rarely do this movement)
No rest til line
see video
280 lbs x 6 (possible PR for same reason, 45 lb and 25 lb plate pinned to stack)
255 lbs x 5
95 kilos x5
72x5
57x10
-------------
Good contractions today and pump.
KILL THAT SHIT
Rowless back training to give elbows some healing time. Has been working well, along with the bromelain, the elbows and other joints have been feeling better. Maybe in a week or two I will add back some rows and arm work but will see how shit feels.
On monday I will most likely go for some more records on the incline hammer strength press. Some targets may be 450x30, 500x20, 540x15. Maybe even rep out with 560 or higher. Im trying to minimise injury so Ill see how shit feels. Strength has been rising fast so I will try to restrain how far I test it for now. Mainly high rep work, but its still plenty of weight to tear up the muscle.
I was cycling in incline dumbbell presses every other week, as my lighter week. However they put alot of stress on my elbows, even though they put less strain on shoulders. So for now Ill try to hit the incline hammer as my main chest exercise. If shoulders start to flare up again then Ill see about changing that.
Turns out it was the machine the lat pulldown machine at the other location that was wider and didnt lose any more size in lats. Was tight in this machine again. If need be I can always switch to that location when the machine becomes too tight. My lat size is almost back. Chest is around 55 to 55 1/4 cold now and was up around 56. So there is still some muscle memory that has to come back. Should be back soon, and then I can make some new growth. Pressing strength is already above peak and records may be weekly for a while.
Another option is to cut back my 450 set on incline hammer strength presses again, to a warm up set. Last time I hit it 22 times and still broke records with 500 and 540. Cutting it back would mean even more reps for the heavier weights. Will go by feel. My main goal is growth now but I always push my limits.
235 lbs after meal
Lat Pullover Hammer Strength (plate loaded) (hiatal hernia hasnt been too strained with these, but going too heavy is risky with neck and hiatal hernia)
no rest til line
90x50
180x20
270x5
----------------
No rest til line
295x10
270x8
205x10
180x10
-----------------
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
65x10
45x10
---------------
same
55x25
50x20
40x10
-----------------
55x85 (brief rest pauses used only)
Hammer Strength Lat pullover (plate loaded)
180x25
Standing Pullover on cable apparatus (short straight bar)
Holds mixed in with both pullover variations
No rest til line
KILOGRAMS unless noted otherwise
65x25
95x5 (210 lb stack)
----------------
255 lbs x 10 (possible PR, Rarely do this movement)
No rest til line
see video
280 lbs x 6 (possible PR for same reason, 45 lb and 25 lb plate pinned to stack)
255 lbs x 5
95 kilos x5
72x5
57x10
-------------
Good contractions today and pump.
KILL THAT SHIT
About to hit some chest and delts. I hit 240 lbs last night, fully bloated with food and milk. So weight is up from 236 before the growth phase. Was 242 back in 2012 but very sloppy weight.
Arms are back to 19 1/4 without any direct training in over 5 weeks. Just from muscle memory and eating heavily, gaining mass everywhere else.
Cant say if arms will grow beyond 19 1/2, into new growth territory , without direct training, but Ill try to incorporate arm work again , maybe in a week or two. Was letting my elbows heal.
Size is the main focus during this growth phase, but shoulders feel pretty good. I think the bromelain has been taking down some inflammation.
Theres a few potential targets today. 450x30 plus, 500x20 plus, 540x15 plus, and possibly repping 560 or higher on the incline hammer strength. Though I dont want to get too caught up in my extra strength now, and fuck myself up. Ill see how each weight feels, but always aim high.
450 has become very light so it would be better to cut that set down to a warm up only, to hit more reps with 500 and 540, etc. Will see what I feel like doing. Either way I should break some records and continue to add new size during this growth phase.
This is the beginning of the third week of the growth phase. It will be eight weeks total.
KILL THAT SHIT
Arms are back to 19 1/4 without any direct training in over 5 weeks. Just from muscle memory and eating heavily, gaining mass everywhere else.
Cant say if arms will grow beyond 19 1/2, into new growth territory , without direct training, but Ill try to incorporate arm work again , maybe in a week or two. Was letting my elbows heal.
Size is the main focus during this growth phase, but shoulders feel pretty good. I think the bromelain has been taking down some inflammation.
Theres a few potential targets today. 450x30 plus, 500x20 plus, 540x15 plus, and possibly repping 560 or higher on the incline hammer strength. Though I dont want to get too caught up in my extra strength now, and fuck myself up. Ill see how each weight feels, but always aim high.
450 has become very light so it would be better to cut that set down to a warm up only, to hit more reps with 500 and 540, etc. Will see what I feel like doing. Either way I should break some records and continue to add new size during this growth phase.
This is the beginning of the third week of the growth phase. It will be eight weeks total.
KILL THAT SHIT
Chest and delts
Moderate, low volume
Not the strength increases I expected this week, but a few PRs and size is coming up. Size being the main goal for this 8 week growth phase.
I believe 560x5 was a PR since I only usually rep 540. Above that Ive done 580x1 when I was weaker in 2012.
Hit 450x24 with some rest pause, but not much better than last week. Record none the less. Next week Ill likely cut my 450 set back to a lower rep warm up and save some energy for 500 and 540,560, etc. Ill probably add 560 to my rep work now that 540 is getting light.
I also have the option to hit that machine at a different gym, the one where I have most of my records with that lift.
Shoulders felt good today for the most part. Elbows still sore but not an issue for my pressing work yet.
Was 240 last night bloated on milk and food. A little heavier upon waking at 237 after meal.
Size is starting to come up as well.
237 lbs after meal (this scale has had me 3 lbs lighter, but seems about right)
Incline Hammer Strength Press (3/4 reps unless noted)
90x80 warm not to failure
180x40 same
270x15 same
360x10 same
450x24 (PR. Rest pause style as usual. See video)
500x15 (weaker today with this)
560x5 (PR by default. Usually only do rep work with 540, but its gotten light)
540x8 (weaker)
No rest til line
Slow reps
(first rep with 540 locked out, I believe the rest were 3/4. Locking out is good for negatives sometimes as it gives a longer descent. Otherwise 3/4 reps get my chest and delts the most swollen and allow elbows to last longer over time. Constant tension without rest and pumps blood into the muscle like a balloon.)
See video
540x2
450x4
360x4
270x7
180x12
-----------------
Wide Chest Hammer Strength Press (3/4 reps mixed with full reps)
180x50 warm up
270x15
No rest til line
360x6
270x6
180x10
--------------
Dumbbell Laterals
(hybrid movement. Trap focused. Low volume since I may be hitting these three times a week until I can row and hit arms again. Left trap,neck,shoulder is an area that is prone to pull out with these and vertical pressing)
45x40
45x40
No rest til line
45x40
65x10
--------------------
No rest til line
75x20
45x20
---------------
45x40 (brief rest pauses only)
KILL THAT SHIT
Videos below
Moderate, low volume
Not the strength increases I expected this week, but a few PRs and size is coming up. Size being the main goal for this 8 week growth phase.
I believe 560x5 was a PR since I only usually rep 540. Above that Ive done 580x1 when I was weaker in 2012.
Hit 450x24 with some rest pause, but not much better than last week. Record none the less. Next week Ill likely cut my 450 set back to a lower rep warm up and save some energy for 500 and 540,560, etc. Ill probably add 560 to my rep work now that 540 is getting light.
I also have the option to hit that machine at a different gym, the one where I have most of my records with that lift.
Shoulders felt good today for the most part. Elbows still sore but not an issue for my pressing work yet.
Was 240 last night bloated on milk and food. A little heavier upon waking at 237 after meal.
Size is starting to come up as well.
237 lbs after meal (this scale has had me 3 lbs lighter, but seems about right)
Incline Hammer Strength Press (3/4 reps unless noted)
90x80 warm not to failure
180x40 same
270x15 same
360x10 same
450x24 (PR. Rest pause style as usual. See video)
500x15 (weaker today with this)
560x5 (PR by default. Usually only do rep work with 540, but its gotten light)
540x8 (weaker)
No rest til line
Slow reps
(first rep with 540 locked out, I believe the rest were 3/4. Locking out is good for negatives sometimes as it gives a longer descent. Otherwise 3/4 reps get my chest and delts the most swollen and allow elbows to last longer over time. Constant tension without rest and pumps blood into the muscle like a balloon.)
See video
540x2
450x4
360x4
270x7
180x12
-----------------
Wide Chest Hammer Strength Press (3/4 reps mixed with full reps)
180x50 warm up
270x15
No rest til line
360x6
270x6
180x10
--------------
Dumbbell Laterals
(hybrid movement. Trap focused. Low volume since I may be hitting these three times a week until I can row and hit arms again. Left trap,neck,shoulder is an area that is prone to pull out with these and vertical pressing)
45x40
45x40
No rest til line
45x40
65x10
--------------------
No rest til line
75x20
45x20
---------------
45x40 (brief rest pauses only)
KILL THAT SHIT
Videos below
