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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Today may be a day off, undecided yet. I hit traps with back, which is next, and try to avoid consecutive days of trap work. To prevent neck issues.
Here is a rundown of what Ive added to my regimen in the last few months, which has been making the difference in size and strength.
All these little tweaks add up and make a huge difference. One thing ive gone back to heavily is milk. I use lactaid version since I cant drink regular. Im drinking 42 to 64 oz a day on average. This fills in gaps between meals and has been a staple of mine for a long time. I was using just whole food and milk for a very long time but some months back I added protein shakes back in again. I avoided them for a while because of these acid issues with my throat, but ive learned to manage it and deal with it better now. I tend to only use them on training days or they seem to give me more acid. Right after training I was taking in 4 scoops (100 protein) of MTS whey. Ive further modified that to make it into more of a weight gain shake. Im adding 10 tablespoons peanut butter with 10 oz of milk to two scoops of MTS whey. This prolongs the life of the powder and I get a mix of three proteins (digest at different speeds) and alot more calories. The protein is 95 , so its about the same. I will also be adding 4 tablespoons olive oil like I did in the past, with cytogainer (a 2600 calorie shake I used to consume then eat an hour later. Too much for me now).
The MTS whey is extremely versatile. It can be made into a sludge and eaten as well, without blending. Ive made waffles with 50 protein each and its very easy to mix into shit. Most of the time I drink it though.
Ive also been eating the peanut butter straight out of the container. Ive been doing meals with it where I have 10 tablespoons and since it sticks in throat, I use that as a way to get in more milk. Wash it down with the milk. All day I have 21 oz of milk always in a cup and drink it. When it runs out I refill it immediately. These peanut butter "meals" are around 1000 calories and 35 protein. Since my appetite is shit, this is very easy way to get in a meal when Im bloated or full.
When you see me in training videos my gut is usually very distended. Due to fucked up digestion and the heavy eating. Food digests very slow for me, so I have to get around that. I tend to eat a large meal before training.
Pumpkin seeds are another simple thing I added. These are 300-600 calories and 15-30 protein for the usual servings I eat. I do this usually after a massive meal or between meals when Im full. This can be done with the milk that I drink all day as well. Peanut butter can be used anytime between meals too. They dont take up any space in my gut but add some calories and protein.
I just picked up an oatmeal that has 10 grams protein per packet by quaker. Called protein oatmeal or something similiar. Ill utilize that as a carb and protein add on to meals or by itself as well.
Cheese. String cheese or cheese slices. I eat alot of these to fill in gaps between meals as well. Each slice is 6 protein, the sticks are 7 to 8 each. Very easy. Alot of these things were used by me in the past or on and off but now I need to push calories and protein heavy during the growth phase, so now Im using everything.
Things ive already been using , cereal with milk, canned chili (high calorie , 38 protein), and lately getting my carbs at "Deals". Basically 1 dollar items in the frozen section. Microwavable and back shit. Such as mozarella sticks and these jamaican meat pockets which I eat alot of. Two of those is 800 cals and 24 protein. Mainly use them to fill out my calories.
My main protein source now has been tilapia. This is probably the single biggest change I made and most important. I was using 12 oz bags of cooked shrimp. However they went up to 7 dollars a bag eventually and it got way too expensive for 78 protein they provide. The tilapia is way cheaper, no comparison, and I get the 4 lb bags at walmart. Usually 16 lbs at a time. I found a method where I boil the water on the stove, once boiling I just throw in the bags of tilapia (individually packaged). In 2 to 3 minutes they float to the top and are done. I can reuse the water or just empty it and refill the water without changing the pot. There is some leakage but its minimal. So there is basically no clean up and its super fast. Ive been eating 4-6 tilapia for a meal. Sometimes Id do it twice a day. Four can be 92 protein and 6 can be 138 but they vary in size. I started weighing them to be more accurate though Im not real consumed with that.
So my protein now on a bad day during the growth phase might be 200. Or 150 on a worse day, but less frequent. My better days have been 275-300. It really varies for me due to extreme exhaustion and bloat. Due to my digestive issues. If I eat heavy one day, I may be bloated the entire next day without much capacity. I eat like a snake. Very large meals and few. Lots of feedings and liquid inbetween throughout the entire day. It has to be different every day. Reason being I have to eat around my degree of bloat and maximise what I can get down. Also managing all the acid in my throat. Each day is different and very adaptive, much like my training.
I have a much larger variety of food then what Ive mentioned, but those are the main things that have made a difference. Having a variety makes a huge difference as well. Ive also been using bromelain at 1500 mgs a day. To breakdown protein better, reduce inflammation and thin blood. Cant verify if it does any of those things, just have been using it.
Pro Bcaa amino powder. Been using this during training. I mix 2-3 scoops into a 32 oz powerade bottle. Once Ive finished that I fill in another 32 oz and drink it. So now I get 64 oz of water atleast during training. Something I never did before.
The 10 month break was also very useful and allowed me to come back bigger and stronger, within about 4 months after the break (there was a 2 month break after the 10 month, but about 4 months of actual training time until I got bigger and stronger than previous). The break allowed me shoulder joints to heal and I was able to hit the numbers Im hitting now on the hammer strength inclines. I hadnt fucked with weights that heavy on that machine since 2012. I also hadnt even matched my old numbers from 2012 on that machine due to my shoulders being tore up the last few years. So this 10 month break reset them for now. It comes in phases. Not only have I matched my old numbers now but Ive exceeded them. That also translates to other training. Being able to train heavier overall.
The muscle memory which allows me to gain old size back within a matter of months, means little consequence for breaks and benefit from the healing. Slow metabolism after 30 makes holding weight very easy and gaining much easier. I will have to push to hit 250 now though. My main focus is the measurements but during a growth phase gaining weight only helps me. Strength wise and muscle wise.
Ive also been on 200 mg a week testosterone replacement. This keeps my levels stable and has helped alot as well. Instant oats, grits, cream of wheat are all easy carb sources and have been adding them to my fish meal or other protein meals as well. All of this has made a huge difference
KILL THAT SHIT
Here is a rundown of what Ive added to my regimen in the last few months, which has been making the difference in size and strength.
All these little tweaks add up and make a huge difference. One thing ive gone back to heavily is milk. I use lactaid version since I cant drink regular. Im drinking 42 to 64 oz a day on average. This fills in gaps between meals and has been a staple of mine for a long time. I was using just whole food and milk for a very long time but some months back I added protein shakes back in again. I avoided them for a while because of these acid issues with my throat, but ive learned to manage it and deal with it better now. I tend to only use them on training days or they seem to give me more acid. Right after training I was taking in 4 scoops (100 protein) of MTS whey. Ive further modified that to make it into more of a weight gain shake. Im adding 10 tablespoons peanut butter with 10 oz of milk to two scoops of MTS whey. This prolongs the life of the powder and I get a mix of three proteins (digest at different speeds) and alot more calories. The protein is 95 , so its about the same. I will also be adding 4 tablespoons olive oil like I did in the past, with cytogainer (a 2600 calorie shake I used to consume then eat an hour later. Too much for me now).
The MTS whey is extremely versatile. It can be made into a sludge and eaten as well, without blending. Ive made waffles with 50 protein each and its very easy to mix into shit. Most of the time I drink it though.
Ive also been eating the peanut butter straight out of the container. Ive been doing meals with it where I have 10 tablespoons and since it sticks in throat, I use that as a way to get in more milk. Wash it down with the milk. All day I have 21 oz of milk always in a cup and drink it. When it runs out I refill it immediately. These peanut butter "meals" are around 1000 calories and 35 protein. Since my appetite is shit, this is very easy way to get in a meal when Im bloated or full.
When you see me in training videos my gut is usually very distended. Due to fucked up digestion and the heavy eating. Food digests very slow for me, so I have to get around that. I tend to eat a large meal before training.
Pumpkin seeds are another simple thing I added. These are 300-600 calories and 15-30 protein for the usual servings I eat. I do this usually after a massive meal or between meals when Im full. This can be done with the milk that I drink all day as well. Peanut butter can be used anytime between meals too. They dont take up any space in my gut but add some calories and protein.
I just picked up an oatmeal that has 10 grams protein per packet by quaker. Called protein oatmeal or something similiar. Ill utilize that as a carb and protein add on to meals or by itself as well.
Cheese. String cheese or cheese slices. I eat alot of these to fill in gaps between meals as well. Each slice is 6 protein, the sticks are 7 to 8 each. Very easy. Alot of these things were used by me in the past or on and off but now I need to push calories and protein heavy during the growth phase, so now Im using everything.
Things ive already been using , cereal with milk, canned chili (high calorie , 38 protein), and lately getting my carbs at "Deals". Basically 1 dollar items in the frozen section. Microwavable and back shit. Such as mozarella sticks and these jamaican meat pockets which I eat alot of. Two of those is 800 cals and 24 protein. Mainly use them to fill out my calories.
My main protein source now has been tilapia. This is probably the single biggest change I made and most important. I was using 12 oz bags of cooked shrimp. However they went up to 7 dollars a bag eventually and it got way too expensive for 78 protein they provide. The tilapia is way cheaper, no comparison, and I get the 4 lb bags at walmart. Usually 16 lbs at a time. I found a method where I boil the water on the stove, once boiling I just throw in the bags of tilapia (individually packaged). In 2 to 3 minutes they float to the top and are done. I can reuse the water or just empty it and refill the water without changing the pot. There is some leakage but its minimal. So there is basically no clean up and its super fast. Ive been eating 4-6 tilapia for a meal. Sometimes Id do it twice a day. Four can be 92 protein and 6 can be 138 but they vary in size. I started weighing them to be more accurate though Im not real consumed with that.
So my protein now on a bad day during the growth phase might be 200. Or 150 on a worse day, but less frequent. My better days have been 275-300. It really varies for me due to extreme exhaustion and bloat. Due to my digestive issues. If I eat heavy one day, I may be bloated the entire next day without much capacity. I eat like a snake. Very large meals and few. Lots of feedings and liquid inbetween throughout the entire day. It has to be different every day. Reason being I have to eat around my degree of bloat and maximise what I can get down. Also managing all the acid in my throat. Each day is different and very adaptive, much like my training.
I have a much larger variety of food then what Ive mentioned, but those are the main things that have made a difference. Having a variety makes a huge difference as well. Ive also been using bromelain at 1500 mgs a day. To breakdown protein better, reduce inflammation and thin blood. Cant verify if it does any of those things, just have been using it.
Pro Bcaa amino powder. Been using this during training. I mix 2-3 scoops into a 32 oz powerade bottle. Once Ive finished that I fill in another 32 oz and drink it. So now I get 64 oz of water atleast during training. Something I never did before.
The 10 month break was also very useful and allowed me to come back bigger and stronger, within about 4 months after the break (there was a 2 month break after the 10 month, but about 4 months of actual training time until I got bigger and stronger than previous). The break allowed me shoulder joints to heal and I was able to hit the numbers Im hitting now on the hammer strength inclines. I hadnt fucked with weights that heavy on that machine since 2012. I also hadnt even matched my old numbers from 2012 on that machine due to my shoulders being tore up the last few years. So this 10 month break reset them for now. It comes in phases. Not only have I matched my old numbers now but Ive exceeded them. That also translates to other training. Being able to train heavier overall.
The muscle memory which allows me to gain old size back within a matter of months, means little consequence for breaks and benefit from the healing. Slow metabolism after 30 makes holding weight very easy and gaining much easier. I will have to push to hit 250 now though. My main focus is the measurements but during a growth phase gaining weight only helps me. Strength wise and muscle wise.
Ive also been on 200 mg a week testosterone replacement. This keeps my levels stable and has helped alot as well. Instant oats, grits, cream of wheat are all easy carb sources and have been adding them to my fish meal or other protein meals as well. All of this has made a huge difference
KILL THAT SHIT
Back, Triceps, Biceps (rehab), and 1 rest pause set of dumbbell laterals
242 lbs today. Probably hit 243 already but weigh in officially at the gym. Digital scale is very inconsistant. This matches my old heaviest in 2012. At that time I had to bloat with massive food and liquid to hit that weight, this time its coming much easier. My chest is also nearly 3 inches larger and gut 3-4 inches smaller. So theres been some added muscle in the last 3 years.
My elbows allowed me to do rows today and some super light bicep work. This was the first time I felt any stimulation in my mid back, as ive been lacking thickness there from being restricted to pullovers only for back. Those mostly hit my outer lats and have been getting very wide, but havent been able to activate my mid back muscle memory. Once that returns I think Ill easily break 57 inches on chest cold, as im around 56 now without that.
Only 8 lbs til 250 and I may hit it, but again Im focused on measurements. Regardless I need to be ontop of food and hit the calories hard now. Protein has been less of an issue. 200-300 is fine for me now, but the calories need to be above 4000 when possible it seems. I do rough estimates of calories sometimes. Mainly I try to just keep eating with the foods I mentioned. Consistant feeding, liquids, whatever I can get down.
I tried chin ups with 200 lbs of assistance on the machine but I could feel my elbows getting some pain so did not continue with that. Just testing shit out and adapting in the moment.
The good part is that even if I can do very light rows or biceps training my growth should really expand now. Since there is a little over 4 weeks in my growth phase. I also hit triceps again for the second week which will also be a big factor in growth. I focused on holds for back, long holds. I did this to gradually increase the weight and remove the surprise of ballistics on the tendons. With fast movements there isnt enough time to correct shit when the tendons are healing. Plus holds allow great contraction with light weight.
Im using the elbow sleeves with the wrist wraps on everything upperbody now. I started testing my elbows with 15 lb dumbbell curls. Biceps felt very tender and got an extreme pump. Keep in mind I had the elbow sleeves on which are XL but are now STRANGLING my fuckin arms without a pump. I partially ripped them getting them on already. So getting a pump with my circulation already compromised was probably part of it. I removed them and continued. This is also the only direct stimulation ive gotten for biceps in 7 weeks or longer I estimate. Arms are already 19 1/4 cold without even training them until last week. Which was just triceps. With some stimulation they should grow in the next 4 plus weeks of this growth phase.
242 lbs after maybe 2 or 3 meals, had 4 meals and extras inbetween but dont remember when I woke up. Pass out at random from exhaustion. This is one of two scales that I use for my official weigh in. Calories will be the focus above protein to bring weight up but protein remains in the 200s to 300 on average.
Seated Lat Pullover Hammer Strength (plate loaded)
Very light with these today but good contractions. Holds mixed in as well. My shoulders and neck were a little tight, hiatal hernia as well, so I didnt want to push the shit this time
No rest til line
no rest til line
90x50
180x30
225x10
-----------------
225x20-30
Iso High Row Hammer Strength (plate loaded)
This was a test for my elbow tendons. It went well as I gradually increased the weight. First time rowing in some weeks.
80x20 (long holds)
Lat pullovers again
No rest til line
225x20
180x20
135x25
------------
Iso High Row Hammer Strength (plate loaded)
140x20 (long holds)
190x20 (long holds)
210x15 (long holds, not pushing failure, testing tendons)
230x15 (same)
250x15 (same)
270x15 (same. Not too much elbow strain, but starting to feel it more. I will gradually implement rowing again in the coming weeks I think)
Lat Pulldowns (wider close grip handle, palms facing)
Long holds
135x15 (testing on all these)
165x15
210x7 (same, didnt wanna push tendons too hard)
Cybex Lat Pull
Long holds
150x20
210x15 (10 long holds and 5 fast reps)
210x15 (same)
V Bar Pressdowns
(90 degree angle today. Forearms 90 degrees with bicep then back down. Dont wanna over stretch tendons today. Just glad to train the shit again)
This stack only goes up to 160 lbs and cant add plates on it. Does feel heavier than 160 but hard to judge.
No rest til line
60x60
100x20
160x5 (fatigue fast now but triceps are getting some stimulation)
------------------
No rest til line
160x10
120x10
100x10
80x10-20
-------------------
Curved Bar Pressdowns (same range of motion)
no rest til line
60x60
100x20
160x5
-------
Not pushing failure on tricep work either. Dont want to fuck up my elbows now. Trying to balance growth with healing.
Biceps and triceps are very crampy and tender though. Like they want to lock up sometimes. Should get better after a few weeks of some stimulation.
no rest til line
160x20
120x20
100x20
-----------------
Straight Bar Pressdowns (short straight bar, same ROM)
no rest til line
100x20
120x10
160x5
----------------
Standing Pullovers on cable apparatus (curved bar)
A mix of holds and regular reps, but mostly Long Holds
no rest til line
100x20
160x4-5
--------------
No rest til line
140x8
100x10
80x10
---------------
no rest til line
150x5
120x5
100x10
80x10
--------------
Alternating Dumbbell Curls (elbow rehab)
First time doing any bicep work with these elbow issues. Just testing shit out. I had the elbow sleeves on which are tight as fuck initially. So the pump came from cutting off circulation too.
15x35 (all reps are squeezed hard at the top, not that it fucking matters. Mostly done both arms same time, so not really much alternating)
15X30
15X20
No rest til line
20x20
20x5 hammer curls
--------------
Same
20x20
20x10 hammers
---------------
same
20x20
20x5 hammers
-------------------
Dumbbell Laterals (trap focused)
45x50 (brief rest pauses)
Neck real tight by this point. Already hit traps with chest and will likely hit them again when I train back for a second time this week
Lats felt very swollen and pumped. Size seems to be coming in all the right places as I have not noticed any gut increase measurements.
KILL THAT SHIT
242 lbs today. Probably hit 243 already but weigh in officially at the gym. Digital scale is very inconsistant. This matches my old heaviest in 2012. At that time I had to bloat with massive food and liquid to hit that weight, this time its coming much easier. My chest is also nearly 3 inches larger and gut 3-4 inches smaller. So theres been some added muscle in the last 3 years.
My elbows allowed me to do rows today and some super light bicep work. This was the first time I felt any stimulation in my mid back, as ive been lacking thickness there from being restricted to pullovers only for back. Those mostly hit my outer lats and have been getting very wide, but havent been able to activate my mid back muscle memory. Once that returns I think Ill easily break 57 inches on chest cold, as im around 56 now without that.
Only 8 lbs til 250 and I may hit it, but again Im focused on measurements. Regardless I need to be ontop of food and hit the calories hard now. Protein has been less of an issue. 200-300 is fine for me now, but the calories need to be above 4000 when possible it seems. I do rough estimates of calories sometimes. Mainly I try to just keep eating with the foods I mentioned. Consistant feeding, liquids, whatever I can get down.
I tried chin ups with 200 lbs of assistance on the machine but I could feel my elbows getting some pain so did not continue with that. Just testing shit out and adapting in the moment.
The good part is that even if I can do very light rows or biceps training my growth should really expand now. Since there is a little over 4 weeks in my growth phase. I also hit triceps again for the second week which will also be a big factor in growth. I focused on holds for back, long holds. I did this to gradually increase the weight and remove the surprise of ballistics on the tendons. With fast movements there isnt enough time to correct shit when the tendons are healing. Plus holds allow great contraction with light weight.
Im using the elbow sleeves with the wrist wraps on everything upperbody now. I started testing my elbows with 15 lb dumbbell curls. Biceps felt very tender and got an extreme pump. Keep in mind I had the elbow sleeves on which are XL but are now STRANGLING my fuckin arms without a pump. I partially ripped them getting them on already. So getting a pump with my circulation already compromised was probably part of it. I removed them and continued. This is also the only direct stimulation ive gotten for biceps in 7 weeks or longer I estimate. Arms are already 19 1/4 cold without even training them until last week. Which was just triceps. With some stimulation they should grow in the next 4 plus weeks of this growth phase.
242 lbs after maybe 2 or 3 meals, had 4 meals and extras inbetween but dont remember when I woke up. Pass out at random from exhaustion. This is one of two scales that I use for my official weigh in. Calories will be the focus above protein to bring weight up but protein remains in the 200s to 300 on average.
Seated Lat Pullover Hammer Strength (plate loaded)
Very light with these today but good contractions. Holds mixed in as well. My shoulders and neck were a little tight, hiatal hernia as well, so I didnt want to push the shit this time
No rest til line
no rest til line
90x50
180x30
225x10
-----------------
225x20-30
Iso High Row Hammer Strength (plate loaded)
This was a test for my elbow tendons. It went well as I gradually increased the weight. First time rowing in some weeks.
80x20 (long holds)
Lat pullovers again
No rest til line
225x20
180x20
135x25
------------
Iso High Row Hammer Strength (plate loaded)
140x20 (long holds)
190x20 (long holds)
210x15 (long holds, not pushing failure, testing tendons)
230x15 (same)
250x15 (same)
270x15 (same. Not too much elbow strain, but starting to feel it more. I will gradually implement rowing again in the coming weeks I think)
Lat Pulldowns (wider close grip handle, palms facing)
Long holds
135x15 (testing on all these)
165x15
210x7 (same, didnt wanna push tendons too hard)
Cybex Lat Pull
Long holds
150x20
210x15 (10 long holds and 5 fast reps)
210x15 (same)
V Bar Pressdowns
(90 degree angle today. Forearms 90 degrees with bicep then back down. Dont wanna over stretch tendons today. Just glad to train the shit again)
This stack only goes up to 160 lbs and cant add plates on it. Does feel heavier than 160 but hard to judge.
No rest til line
60x60
100x20
160x5 (fatigue fast now but triceps are getting some stimulation)
------------------
No rest til line
160x10
120x10
100x10
80x10-20
-------------------
Curved Bar Pressdowns (same range of motion)
no rest til line
60x60
100x20
160x5
-------
Not pushing failure on tricep work either. Dont want to fuck up my elbows now. Trying to balance growth with healing.
Biceps and triceps are very crampy and tender though. Like they want to lock up sometimes. Should get better after a few weeks of some stimulation.
no rest til line
160x20
120x20
100x20
-----------------
Straight Bar Pressdowns (short straight bar, same ROM)
no rest til line
100x20
120x10
160x5
----------------
Standing Pullovers on cable apparatus (curved bar)
A mix of holds and regular reps, but mostly Long Holds
no rest til line
100x20
160x4-5
--------------
No rest til line
140x8
100x10
80x10
---------------
no rest til line
150x5
120x5
100x10
80x10
--------------
Alternating Dumbbell Curls (elbow rehab)
First time doing any bicep work with these elbow issues. Just testing shit out. I had the elbow sleeves on which are tight as fuck initially. So the pump came from cutting off circulation too.
15x35 (all reps are squeezed hard at the top, not that it fucking matters. Mostly done both arms same time, so not really much alternating)
15X30
15X20
No rest til line
20x20
20x5 hammer curls
--------------
Same
20x20
20x10 hammers
---------------
same
20x20
20x5 hammers
-------------------
Dumbbell Laterals (trap focused)
45x50 (brief rest pauses)
Neck real tight by this point. Already hit traps with chest and will likely hit them again when I train back for a second time this week
Lats felt very swollen and pumped. Size seems to be coming in all the right places as I have not noticed any gut increase measurements.
KILL THAT SHIT
Second Back and Bicep session and third Delt/Trap session for the week
Was exhausted yesterday and not awake for long, so only got 243 protein and calories werent what they couldve been. Still I was 240, so my base weight is increasing.
Picked up some Mr. Hyde pre workout after the training. Used it before and it was one of the stronger pre workouts with 420 mgs caffiene per scoop. Its about double the caffiene Ive been using lately so it should be good.
Mostly a rehab session to re-introduce rows and bicep work. It was successful. My bicep strength made a huge increase from just a few days ago when I hit them. Rows as well. I didnt go above 50s today, but very slow reps. Not alot of pain in elbows. I couldve gone above 60s but this was already about twice of what I was using a few days ago, so didnt want to rush the shit with tendons.
With rows I went up to 410 on the iso low row hammer strength. So this is already an improvement from 270 a few days ago on iso high row machine. I couldve gone heavier that day but held back. Same reasons. My first bicep test session a few days ago, 25s were painful.
Now I will be doing rows and bicep training again. So all training will be back. That should make a big difference. If I have to stay with 410 on various hammer strength rows, thats fine, I can do them slow and make it work.
Next week instead of doing back twice and delts/traps 3x I will replace it with an arms day as usual. The laterals will be optional on the third session.
Bromelain may be helping at 1500 mgs daily.
Mostly I think it was training around the shit tactfully that worked. No break has been needed so far and the elbows are improving. Will go by feel
240 lbs after a meal or two and some liquids (dont remember when I woke up. Eating was down due to exhaustion)
Light, low volume, Mostly rehab for elbow
Lat Pullover Hammer Strength (plate loaded)
no rest til line
90x50
180x30
205x20
---------
180x40
Lots of holds mixed in on pullovers, but over stretching shoulder joints at the start of movement, so switched over
Iso Low Row Hammer Strength (plate loaded)
Successful reintroduction of rows
90x30 (long holds)
140x30 (same)
180x20 (same)
230x30 (fast reps with a brief maximum strength hold at the end of each rep. Almost isometric)
270x40 (same)
320x20 (same)
370x20 (same)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
60x10
------------------
Alternating Dumbbell Curls
Test set for biceps
35x10 (felt good, not too much strain. Removed elbow sleeves for rest of bicep work. They strangle my arms without a pump)
Iso Low Rows again
410x10 (same fast with hard holds. Decided this was far enough to push it. Didnt push failure. Working around elbows)
Alternating Dumbbell Curls
More elbow rehab, not pushing failure
40x10
Alternating Dumbbell Curls With a reverse curl negative (rotate palms toward face at top, then back around into a palms facing mirror position, back down slow)
All bicep curl reps were done very slow today, ascension and descension
40x10
No rest til line
50x4-5
40x6
-----------------
35x10
Dumbbell Laterals (trap focused)
no rest til line
50x30
45x10
60x10
40x10
------
The rehab is coming along fast. Good enough for today
KILL THAT SHIT
Was exhausted yesterday and not awake for long, so only got 243 protein and calories werent what they couldve been. Still I was 240, so my base weight is increasing.
Picked up some Mr. Hyde pre workout after the training. Used it before and it was one of the stronger pre workouts with 420 mgs caffiene per scoop. Its about double the caffiene Ive been using lately so it should be good.
Mostly a rehab session to re-introduce rows and bicep work. It was successful. My bicep strength made a huge increase from just a few days ago when I hit them. Rows as well. I didnt go above 50s today, but very slow reps. Not alot of pain in elbows. I couldve gone above 60s but this was already about twice of what I was using a few days ago, so didnt want to rush the shit with tendons.
With rows I went up to 410 on the iso low row hammer strength. So this is already an improvement from 270 a few days ago on iso high row machine. I couldve gone heavier that day but held back. Same reasons. My first bicep test session a few days ago, 25s were painful.
Now I will be doing rows and bicep training again. So all training will be back. That should make a big difference. If I have to stay with 410 on various hammer strength rows, thats fine, I can do them slow and make it work.
Next week instead of doing back twice and delts/traps 3x I will replace it with an arms day as usual. The laterals will be optional on the third session.
Bromelain may be helping at 1500 mgs daily.
Mostly I think it was training around the shit tactfully that worked. No break has been needed so far and the elbows are improving. Will go by feel
240 lbs after a meal or two and some liquids (dont remember when I woke up. Eating was down due to exhaustion)
Light, low volume, Mostly rehab for elbow
Lat Pullover Hammer Strength (plate loaded)
no rest til line
90x50
180x30
205x20
---------
180x40
Lots of holds mixed in on pullovers, but over stretching shoulder joints at the start of movement, so switched over
Iso Low Row Hammer Strength (plate loaded)
Successful reintroduction of rows
90x30 (long holds)
140x30 (same)
180x20 (same)
230x30 (fast reps with a brief maximum strength hold at the end of each rep. Almost isometric)
270x40 (same)
320x20 (same)
370x20 (same)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
60x10
------------------
Alternating Dumbbell Curls
Test set for biceps
35x10 (felt good, not too much strain. Removed elbow sleeves for rest of bicep work. They strangle my arms without a pump)
Iso Low Rows again
410x10 (same fast with hard holds. Decided this was far enough to push it. Didnt push failure. Working around elbows)
Alternating Dumbbell Curls
More elbow rehab, not pushing failure
40x10
Alternating Dumbbell Curls With a reverse curl negative (rotate palms toward face at top, then back around into a palms facing mirror position, back down slow)
All bicep curl reps were done very slow today, ascension and descension
40x10
No rest til line
50x4-5
40x6
-----------------
35x10
Dumbbell Laterals (trap focused)
no rest til line
50x30
45x10
60x10
40x10
------
The rehab is coming along fast. Good enough for today
KILL THAT SHIT
Forgot to mention, but worth noting. During the rows I used a palm facing grip , as I do most of the time. To minimize my elbow tendon pain I had to keep my elbows tightly tucked to my sides throughout the entire movement. This was just something I did by feel, as it felt much better. Without doing that there would be alot more pain. Slight modifications can make a big difference.
In a few hours will most likely be legs
KILL THAT SHIT
In a few hours will most likely be legs
KILL THAT SHIT
Attempted legs training
Just an attempt. Joint issues come in phases with me, so nothing abnormal. Hamstrings were tight as fuck and knees, even achilles tendons. At this stage I know when to back off and hit the shit when its right.
Took a scoop of mr.hyde. 420 mg caffiene apparently but really felt nothing today. Was very bloated with food though too. Will continue on it though. Most of what I do is in my head anyway.
Either tommorrow or tuesday will most likely be chest and delts. I may cut my 500 lb set down to 10 reps and make it a warm up. Since I hit 20 reps on the incline hammer strength press about 5 days ago. Ill likely be aiming for 540x20 but cant say exactly where itll fall. My body will decide when the muscle collapses. I dont set my expectations any lower than what I aim for. I hit 540x14 five days ago after hitting 500 to failure, so I should be good for atleast several more reps fresher.
Beyond that Ill aim for 560x10-12 atleast, and 580 for 5 or more. Atleast my shoulders still havent given me any real pain yet since ive been back from the 10 month break. Elbows are getting better too so I should be good for a few records. Its really the only session now that I aim for PRs.
Really the only thing worth filming now. Most everything else is more redundant and just done for the growth during this phase. They key focus being surviving the 8 week growth phase and gaining some new size. Strength is something I believe in , so I still push it on the presses when possible. Back and legs are much stronger and pushing those areas will snap some shit at this point. Its more tactical. My volume and progressive training is not like it was in the past. Volume used to be massive with the same mindset of failure on each set (positive failure. Didnt really use alot of super and dropsets back then. Straight sets with longer rests). Six to eight hour chest and back sessions weekly. More an exorcism for my demons then for results.
One key aspect of my mindset was progressive resistance. I take everything to extremes though and I didnt see any exercise as a shaping exercise or any such bullshit. Everything was taken to extremes and , in my mind, had the same potential as any other movement, with the right intensity. I mostly followed a pyramid style of training, with one important difference. As I was pyramiding up on an exercise I would take all my warm up sets to failure, and all my main sets. This forced me to hit records in a deficit, heavily pre exhausted. This is a huge part of why I have the muscle endurance and strength that I do. If you can hit records heavily pre exhausted then you can do much more fresh. I wasnt satisfied with merely breaking personal records. When I wanted to I would rotate my routines and save strength for the heavier sets, to break more records. I was always constantly cycling incline and flat bench first to hit PRs on both and manipulating sets and reps to hit new PRs. I was able to keep new PRs coming for months straight doing this. Of course I had down periods where I didnt hit new records for very long stretches. During any period of growth I gained massive strength though.
Basically I would pyramid up in weight and then back down again, hitting all sets to failure, on every movement. This means I hit the full spectrum of rep ranges, left no fiber untouched, and hit PRs under less than optimal situations always. I feel that this mentality is a big part in why I can endure the abuse and still hit the numbers I hit.
I dont do that to the same extent anymore because I am way beyond progressive resistance at this stage. I outgrew it a long time ago. Meaning my weaker links, tendons will snap, and I have already ruptured 6 discs and other damage. My mind is way stronger than my body , and I have the injuries to prove it. Reason why I had to teach myself restraint. Training all out is my natural mindset, but backing off is much harder for me.
This requires very detailed record keeping as well. I dont rely merely on my mind to remember all my numbers. I would look back in my journal, highlight PRs (when it was a hand written journal), etc. Now youtube makes it easy to see my videos and numbers , if I dont remember them exactly. I try to record key sets, so they stand out when I look through them. Though I only aim for PRs on a few movements now, as mentioned. I would aim for a PR on every fucking set of the pyramid and on every fucking exercise. I believe that type of focus, of never losing a rep, is a big part of what got me to this point. Of course I couldnt do that all the time or Id be lifting thousands of pounds for thousands of reps after nearly 21 years of this shit, but the mindset is what matters.
241 lbs after large meal
Seated Leg Curls
90x30
130x10
150x15
170x10
all warm ups and not to failure. Hamstrings fuckin tight. Not the day to train them.
Leg extentions
Same issues, but with knees. Felt only knee pain and no muscle contraction.
Havent kept up on bromelain as consistantly, can also use naproxen if need be, at the cost of more acid.
brief rest pauses
95x100
145x100
145x100
145x100
This was basically a long attempt at warming up. Was unsuccessful.
Calve raise attempt
90x20
Achilles heal issues. When my legs are tore up, everything fucking hurts. They dont lose size for a very long time anyway. Will try again next week.
Should have some video of chest on monday or tuesday
KILL THAT SHIT
Just an attempt. Joint issues come in phases with me, so nothing abnormal. Hamstrings were tight as fuck and knees, even achilles tendons. At this stage I know when to back off and hit the shit when its right.
Took a scoop of mr.hyde. 420 mg caffiene apparently but really felt nothing today. Was very bloated with food though too. Will continue on it though. Most of what I do is in my head anyway.
Either tommorrow or tuesday will most likely be chest and delts. I may cut my 500 lb set down to 10 reps and make it a warm up. Since I hit 20 reps on the incline hammer strength press about 5 days ago. Ill likely be aiming for 540x20 but cant say exactly where itll fall. My body will decide when the muscle collapses. I dont set my expectations any lower than what I aim for. I hit 540x14 five days ago after hitting 500 to failure, so I should be good for atleast several more reps fresher.
Beyond that Ill aim for 560x10-12 atleast, and 580 for 5 or more. Atleast my shoulders still havent given me any real pain yet since ive been back from the 10 month break. Elbows are getting better too so I should be good for a few records. Its really the only session now that I aim for PRs.
Really the only thing worth filming now. Most everything else is more redundant and just done for the growth during this phase. They key focus being surviving the 8 week growth phase and gaining some new size. Strength is something I believe in , so I still push it on the presses when possible. Back and legs are much stronger and pushing those areas will snap some shit at this point. Its more tactical. My volume and progressive training is not like it was in the past. Volume used to be massive with the same mindset of failure on each set (positive failure. Didnt really use alot of super and dropsets back then. Straight sets with longer rests). Six to eight hour chest and back sessions weekly. More an exorcism for my demons then for results.
One key aspect of my mindset was progressive resistance. I take everything to extremes though and I didnt see any exercise as a shaping exercise or any such bullshit. Everything was taken to extremes and , in my mind, had the same potential as any other movement, with the right intensity. I mostly followed a pyramid style of training, with one important difference. As I was pyramiding up on an exercise I would take all my warm up sets to failure, and all my main sets. This forced me to hit records in a deficit, heavily pre exhausted. This is a huge part of why I have the muscle endurance and strength that I do. If you can hit records heavily pre exhausted then you can do much more fresh. I wasnt satisfied with merely breaking personal records. When I wanted to I would rotate my routines and save strength for the heavier sets, to break more records. I was always constantly cycling incline and flat bench first to hit PRs on both and manipulating sets and reps to hit new PRs. I was able to keep new PRs coming for months straight doing this. Of course I had down periods where I didnt hit new records for very long stretches. During any period of growth I gained massive strength though.
Basically I would pyramid up in weight and then back down again, hitting all sets to failure, on every movement. This means I hit the full spectrum of rep ranges, left no fiber untouched, and hit PRs under less than optimal situations always. I feel that this mentality is a big part in why I can endure the abuse and still hit the numbers I hit.
I dont do that to the same extent anymore because I am way beyond progressive resistance at this stage. I outgrew it a long time ago. Meaning my weaker links, tendons will snap, and I have already ruptured 6 discs and other damage. My mind is way stronger than my body , and I have the injuries to prove it. Reason why I had to teach myself restraint. Training all out is my natural mindset, but backing off is much harder for me.
This requires very detailed record keeping as well. I dont rely merely on my mind to remember all my numbers. I would look back in my journal, highlight PRs (when it was a hand written journal), etc. Now youtube makes it easy to see my videos and numbers , if I dont remember them exactly. I try to record key sets, so they stand out when I look through them. Though I only aim for PRs on a few movements now, as mentioned. I would aim for a PR on every fucking set of the pyramid and on every fucking exercise. I believe that type of focus, of never losing a rep, is a big part of what got me to this point. Of course I couldnt do that all the time or Id be lifting thousands of pounds for thousands of reps after nearly 21 years of this shit, but the mindset is what matters.
241 lbs after large meal
Seated Leg Curls
90x30
130x10
150x15
170x10
all warm ups and not to failure. Hamstrings fuckin tight. Not the day to train them.
Leg extentions
Same issues, but with knees. Felt only knee pain and no muscle contraction.
Havent kept up on bromelain as consistantly, can also use naproxen if need be, at the cost of more acid.
brief rest pauses
95x100
145x100
145x100
145x100
This was basically a long attempt at warming up. Was unsuccessful.
Calve raise attempt
90x20
Achilles heal issues. When my legs are tore up, everything fucking hurts. They dont lose size for a very long time anyway. Will try again next week.
Should have some video of chest on monday or tuesday
KILL THAT SHIT
