The Beast's Training Journal!

[WalkingBeast]

Woke up on monday with a slightly pulled out neck (left side, trap/back of delt/neck). Same area that took me out for 3 weeks earlier but its a common place for strains, for me. Usually they are minor like this one. Just from sleeping on the shit wrong.

Gave it a few days to heal. Feels good enough now. Some targets for today are, Hammer Strength Incline Press, 540x20, 560x10+,580x5+ possibly. It really depends on how joints feel, and the strain. I will likely cut my 500 lb set back to a 10 rep warm up, rather than hitting 20 or more again. If that goes well I will try to break 540x14 and be aiming in the 20s, then proceed to the next targets.

Chest and delts today. Bodyweight may be a little heavier too but this digital scale is extremely inconsistant, so wont know until I weigh in at the gym

KILL THAT SHIT !!

 

[WalkingBeast]

Chest and delts


Destroyed one of my target lifts today of 540x20, making it officially a warm up weight. Unfortunately popped the right side of my chest with 560. It felt extremely light like I could hit 15 or so, even after 540 but chest was tender and the right side popped during. I would have made 540x10 my warm up next week and aimed for 560x20 and 580x10-15, but I think its time to switch shit up. Ive been hitting these hammer strength inclines for atleast 4 weeks in a row, rather than alternating heavier and lighter weeks. My shoulders feel pretty good still but the tendons in chest take a beating. Muscle wise I felt like I had much more endurance and power, but I didnt get the chance to test it today. Tendons become a major limitation at this stage. Same issues I had with popping my biceps tendons, triceps , in the past. Could be a really bad cramp during training, but the area now is still more tender than the other side. No discoloration so shouldnt be a huge issue. Will have to adapt training though and maybe change training style. Different movements or rep speed, etc. Dont drink alot of water aside from when Im in the gym, so dehydration may be a factor too.

I continued and trained the left side of my chest , but light. It was still causing strain on the pulled out side. If it remains bad I may go back to training one side of the body, as Ive done with back and chest movements when I injured one side. I always find a way around the shit. Might not be that big of an issue. Will see.

241 lbs after meal

Hammer Strength Incline Press (plate loaded) (3/4 style reps for 360 and up. Constant tension style for 270 and below since the weight is too light to even touch my chest. Even with 360 I have to pull it back to hit the bottom.)

90x80 warm up
180x40 same
270x10 same
360x10 same
450x10 same
500x10 same. First time cutting this back to 10 rep warm up, but hit 20 last week.
540x20 (6 rep PR. See video)
560x6 (Felt super light until right side of chest popped. Ended it early)

Nautilus Horizontal Chest Press (plate loaded)

Left side presses only

Kept it light since these still put some strain on the strained pec

45x50 warm not to failure
90x30 same
135x20
135x20
135x12
135x12

None of these to failure, just wanted to get some contraction in the other side

Dumbbell Laterals (trap focused version)

no rest til line

70x25
60x10
45x10
---------------

no rest til line

70x20
60x10
45x10
------------

no rest til line

75x30
60x10
-----------

KILL THAT SHIT

Videos below

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

About to train arms. After the right pec strain with 560, initially, that side would get some sharp jolts and spasm a little when contracted a certain way. Not too frequent though. I iced it, which I dont really believe does anything for most strains, but did it anyway. After I woke the jolts and spasms were gone. It just feels similiar to the other side in terms of muscle soreness. Maybe a little more sore around the connecting tendon but I dont think it will anything too problematic.


Theres a good chance I could resume my normal chest session by next week without any interruptions. Doesnt mean I will though. Resuming would mean knocking 540 down to a 10 rep warm up (having hit 20 yesterday) and then high reps with 560 aiming for 15-20, then 580 etc. Strength wise could easily rep 600 now, but I will keep an eye on the shit and may even cycle in a different movement , and hit it lighter next week. There is also the possibility that Ill continue as planned, but its high risk.

First I have to see how it feels during arms, legs, back training. Rowing may be an issue on that side. May not though. This will be my first full arms session since ive been back. Elbows were a big issue lately, so it took some time to reintroduce bicep and rowing work. I plan to keep the shit very moderate and focus on growth with arms.

KILL THAT SHIT

 

[WalkingBeast]

Arms


First full arm session in over a month. Tricep strength is coming back quickly, and 300 for 30 on the curved bar pressdowns is probably not far off again. I could not go beyond 275 however due to my right chest strain crackling under that weight at times. This also meant I didnt push to failure on triceps. Could not find the curved bar , which Im stronger with, but had only the short straight bar and a v bar.

Elbows are not too bad for tricep work and wearing the sleeves. However with the arms pumped to around 20 I cant use the sleeves for biceps. They hardly fit my arms cold. Tricep work tends not to fuck with the inner elbows as much, and thats where the main strains are in my elbows. Got a few cramps and jolts in my right pec during the pressdowns with 255-275 as is, so wasnt going to push beyond that or use high volume today.

Bicep strength is still much lower and greatly compromised. Alot of tenderness in the biceps as well as the inner elbows. Kept it extremely light as I wanted to just get some blood back in the biceps and rehab the elbows.

Did not want to tear my right pec so only went to 275 for a few sets on triceps. Will likely take tommorrow off to let the chest heal a little more. Then maybe try some back work on saturday. Legs is unknown until I get in the gym. Maybe with some anti inflammatories. Havent kept up on the bromelain either which may have been reducing inflammation. Naproxen works but gives bad acid, so its a trade off

241 lbs after meal


Short Straight Bar Pressdowns (couldnt find curved bar today)

90 degree range of motion again. Going up to chin or forehead puts too much strain on elbows for now. Forearm 90 degrees with bicep then back down.

KILOGRAMS unless otherwise noted

No rest til line

35x100
65x30
95x10 (210 lb stack)
-------

Can feel some tenderness and cramping in triceps but overall nothing major, just my fucking right pec limiting me today.

255 lbs x20
280x10 (these are risky on my right pec, so was testing it out. Never took triceps to failure today, but went for a few more reps)


No rest til line

280 lbs x 15-20 (plates pinned onto stack as usual)
255 lbs x10
95 kilos x10
65x20
57x10-20
--------

No rest til line

95x30 (kilos again)
80x10
65x10

---------

No rest til line

V Bar Pressdowns (same range of motion)

KILOGRAMS

35x100
65x20
95x5
-----

255 lbs x20

No rest til line

95x20
72x20
57x20
---------------

Right pec becoming more tender, cut it off here

Very light bicep and inner elbow rehab

Alternating Dumbbell Curls (reintroducing bicep work again)

Nothing to failure and very strict, mostly slow, biceps are also way down in strength, but have been untrained for a long time.

35x20 (slow reps with some holds)
45x10 (same)


No rest til line

45x12
40x10

Slow to moderate speed
-----------

no rest til line

Cambered Bar Standing Curl

80x15 (fucked with pec some too)
45x5 alternating db curl
---------------------

Alternating Dumbbell Curls with Reverse Curl negative (twist at top to contract bicep, rotate dumbbell to reverse curl position, lower slowly)

no rest til line

45x8
40x5
---------------

Incline Dummbbell Curls

no rest til line

25x15
45x3 (starting to feel it in right pec too)
-------------------

Double Bicep Style Cable Curls

Attempted these but was bad on right pec. So it was time to leave soon

KILOGRAMS

25x20
25x16 (basically without rest but this is light as fuck. Just testing bicep but inner elbows tender on this movement and right pec getting some painful jolts)
42x4 (left arm only. Was just testing it out, but anything that increases elbow pain to an unneccesary degree Ive been cutting out, to let shit heal)

Alternating DB Curl with Reverse curl negative

30x15 (very slow. Alot of tenderness in arms, just wanted to rehab that shit so it can come back a little stronger each week)

KILL THAT SHIT

 

[WalkingBeast]

Taking some time off now. Aim to break size and some strength records during a peak phase each year. Accomplished that, but pulled out my right pec. It may be healed now though, or mostly healed. I tested it about 2 weeks ago. Today Ill test it out again and see where its at. Comes back very quick for me so breaks only strengthen my tendons and joints for when I return

KILL THAT SHIT !!

 

[WalkingBeast]

Chest rehab and shoulders


Not bad today considering I took nearly 3 weeks off, eating way less. Only down to 235 lbs and arms only 1/4 inch down at 19 inches (havent hardly trained them in months) and chest down to 55 1/4 (from around 56). Nothing major. Very little consequence to breaks now, so Ill take em as needed. Sometimes long and sometimes short. The longer the break, the stronger I come back, so it doesnt matter at this stage.

I tested out my chest and it has healed alot. I tested out my chest about 11 days ago on the same machine that strained it (hammer strength incline press) and 90 lbs and 140 lbs were very light, and I did them for high reps but it was causing that cramping sensation in the muscle. Which if pushed too far will strain or even tear. Today I used twice as much weight, 270 for 35 reps. So the tendon and muscle is reinforcing with the break. I dont think the muscle was too compromised just the tendons. The strain felt to be around the insertions of the pec on right side. I feel the usual tenderness now in the area, but as I was repping 270 I could feel that cramp a little. So itll be a gradual re-introduction. Nothing to failure.

I think Ill focus on growth for now and maybe extremely high rep sets for some of the chest sets. Less rest between sets, etc. Chest felt very dense and swollen today. More so than usual. So it may have healed a little thicker or denser with the break. Aslong as I resist the urge to overload the machines I should be able to train for growth. The little size I lost on my chest measurements seems to be in my lats.

Itll most likely come down to what I feel like doing at this point. Maybe some on and off breaks to grow slower but consistantly. Will feel shit out. I was down to 235 today. Not bad for 3 weeks of eating way less and no training. I was at atleast 243 before the break.

My mind isnt really in the shit right now, but after 3 weeks I get fuckin restless so its a vicious cycle and hard to stay away.


235 lbs on previous nights meals (little food)

CHEST REHAB

Hammer Strength Incline Press (Just feeling shit out. Constant tension style, not touching bottom stoppers but closer to lock out today.)

Reason for not hitting bottom stoppers is due to chest density or inflexibility and needing atleast 360 lbs to negate the spring effect of the muscle, before it will touch. Otherwise Id need to pull the weight down.


Nothing to failure

No weight x 70 (warm up)
90x60
180x55
230x30 (slow reintroduction)
250x30
270x35
270x35
180x35

Tenderness in chest insertion, right side, starting to increase. Cramping type sensation. Very minimal but if pushed shit will strain again

Hammer Strength Decline (Only available at this specific location it seems. Very good contraction. I will use this in some of my chest routines as the tendons re strengthen)

Seat set to maximum height

90x30
140x25
190x17
240x10 (starting to irritate strain a little more, minor but holding back)
140x35
140x35
140x25

Iso Lateral Hammer Strength Shoulder Press (all plate loaded machines today for pressing)

Will try using this machine instead of the nautilus overhead press (plate loaded) , which was pulling out my neck almost weekly. Was going as heavy as 630 lbs.

Will see if this machine fucks up my neck over the weeks.

Loaded up 360 on the machine but then decided against it. Was feeling tightness in spine and neck and dont need to pull that shit out, first day back

90x25
180x15
230x8
270x9 (Seat height at 5 and a half)
320x7 (Believe I lowered seat from this set on. So that my upper arm was a little under 90 degrees to the floor. More range is more risk now)

no rest til line

270x11
180x9
---------


Dumbbell laterals (hybrid movement, trap focused)

Not pushing these too hard either. Have the tendancy to aggravate neck strain as well. Especially after shoulder presses

45x35

No rest til line

50x25
55x10
----------------

No rest til line

70x15-25 (illegible, believe it was 15)
55x10
45x10
---------------

50x55 (brief rest pauses used. Setting weight down then hitting again)

No rest til line

50x20
75x8
45x10
------------

KILL THAT SHIT

 

[WalkingBeast]

Back and delts


Very light, low volume, Maintenance/ Slow growth session


I say maintenance or slow growth because im taking a fuckin break from the heavy eating. Going back to doing what I feel like for now. Which includes training when I feel like it as well. It was either this or taking a very long break, to rebuild my fire and heal elbows, chest some more. Nothing I cant train around though.

It will either be maintenance or very slow growth. When Im ready Ill hit real growth phases but I think itll be better than straight up taking off for long periods. Though, if I feel like it Ill fucking do that too.

Was good to row again though. Starting to put on some heavier weight again for the rows. Elbows were a problem during my attempted growth phase, and did not row at all until the end.

Elbows still have some inflammation but its managable for now. With chest I will likely be targeting 270 for 50 or 60 reps and working up from there (incline hammer strength press). I may or may not keep the online part of this journal updated either. Right now is half ass for me. Better than nothing though. Training will just be more growth focused until shit feels better. Consistancy is more valuable for me at this stage then heavy shit. I just do that shit because I get fucking bored when I train light. Rather not train.

Strength wasnt bad considering the elbows and that I did mostly holds and long holds which can be up to 4 times harder, rep wise, sometimes more.


Hardly ate last few days, didnt give a fuck. So lighter

Just got off a 3 week break too, last week.

234 lbs before meals



Seated Lat Pullover Hammer Strength

NOTHING TO FAILURE TODAY. MORE ABOUT CONTRACTION AND GAUGING NECK PAIN. NECK IS STILL SEMI STRAINED.

No rest til line

90x50
180x30
230x10
-------------

230x20
230x20

Not too heavy to avoid straining hiatal hernia

Iso High Row Hammer Strength


Mostly slow with Holds on these

90x40
180x25
270x12
320x12
370x10
400x8
420x8

Gradual weight increases due to elbows and neck strain

Iso Low Row Hammer Strength (all hammer strength machines are plate loaded versions)

Again with Slow reps and Holds mostly

180x25
270x20
360x10

Close Grip Lat Pulldowns (narrow handle , palms facing grip. Not the wider narrow handle)

LONG HOLDS on all of these

135x15
165x10
210x8
240x6
255x6
270x5 (Brief holds for this set)

Not too bad for not hitting any row work properly for a long time


Dumbbell Laterals (heavily trap focused version as usual)

50x60 (brief rest pauses , setting weight down , picking back up)
50x55 (same. Had to watch my neck strain)

No rest til line

75x18
60x8
50x10
----------------

No rest til line

50x20
60x10
75x5
---------------

No rest til line

50x20
60x10
--------

Lats got real swollen with blood and traps as well. Slightly smaller but should come back quick, even without super heavy eating for now

KILL THAT SHIT

 

[hurricane]

dam nice to see you back here beast! i remember you from back in the day..great log, ill be following