The Beast's Training Journal!

[WalkingBeast]

Back and delts


Very light , low volume.

Used the alternating sides technique today. Allows for long dropsets without much rest. Used this on iso high and iso low rows. Staying with 360 was alot better on my elbow tendons today and they didnt feel as strained as usual.

Main goal is maintenance and elbow healing right now. Not busting my ass with eating during this phase.

235 lbs after meal

Iso Low Row Hammer Strength

No rest til line (not to failure)

90x50
180x30
270x15
360x5
-----------------

No rest and Brief Rest between sets, One arm at a time, alternating sides

See video

360x20 left arm
360x20 right arm
360x5 left arm
360x5 right arm
270x15 left arm
270x15 right arm
270x10 left
270x10 right
270x10 left
270x10 right
270x10 left
270x10 right
270x10 left
270x10 right
270x10 left
270x10 right
270x10 left
270x10 right
180x10 left
180x10 right
180x20 Both arms at same time

Mostly brief holds
---------------

Iso High Row Hammer Strength (most sets not to failure today, just focused on contraction)

180x20 (long holds)
270x15 (long holds)

Alternating sides again, Little to no rest til line

See video

360x5 left arm
360x5 right
360x5 left
360x5 right
360x5 left
360x5 right
270x5 left
270x5 right
270x5 left
270x5 right
180x10 left
180x10 right
180x10 left
180x10 right
-------------

Lat Pulldown with wider narrow grip handle (palms facing)

Long holds

165x15
220x5 (elbow tendons starting to flare up)

Dumbbell Laterals (trap focused version)

no rest til line

45x25
55x10
-------------
same

75x15-20
50x10
45x15
------

Not to failure, just to get some blood in traps

KILL THAT SHIT

videos below

 

[WalkingBeast]

 

[WalkingBeast]

7 minute dropset still uploading

 

[WalkingBeast]

 

[WalkingBeast]

About to hit some chest. The pec strain is now unnoticable without weight. Even with 450 lbs it was very mild last week. So I may introduce 500 lbs today, or maybe 470. In the constant tension style I hit 360x35 and 450x15 last week. So I will try to add some more reps to one or both of those numbers. Not sure yet if I will take 270 and above to failure today. Incline Hammer Strength Press . This is a mix of rehab and maintenance since eating is inconsistant at this stage

The strain occured maybe a few months ago with 560 at full depth. It may not be time to reintroduce full depth yet. Constant tension fucks with that tendon attachment the least. Constant tension is harder as I mentioned for me. I dont get the same explosiveness , elasticity and inertia that I would normally get off the bottom. Its like loading a spring , as I am very explosive from the bottom. I also feel that this may be stimulating the muscle more for growth as well. So this may be a good way to train chest for a while. With the decline hammers and dumbbells I didnt have a problem going deep. The constant tension stays in the mid range and doesnt allow muscle recovery or rest during the set, minimises elbow damage too.

KILL THAT SHIT !!

 

[WalkingBeast]

Chest and delts


Very light and low volume.

Maintenance and injury rehab mainly.

Eating is still not heavy like during a growth phase. Added some more reps but did not go too much heavier than 450 today on incline hammers. Hardly feel the chest strains now. Just slight tenderness at most. Starts to pull more when going above 450 though. Couldve done more but didnt feel the need during this phase.

Still avoiding full depth to give the connecting tendons a rest. Scale had me at 239, gym scale, but the scale seems inconsistant so am not sure exactly where my weight was. My home scale is digital and extremely inconsistant. Based on that I thought maybe mid 230s at most. Hard to say though. Creatine may be adding some weight as well.

239 lbs after meal, (scale may be off today)

Incline Hammer Strength Press (constant tension style)

Injury rehab

90x50 warm
180x40 warm
270x20 warm
360x40 (See video. Taken to normal failure without rest pauses used. Though Im still holding back to avoid re injuring pec)
410x30 (See video. Same)
450x18 (see video. Same)
470x10 (same)

Incline Smith Machine Press (constant tension. Not all the way down and not locked out. Havent hit these in a while)

135x30 warm
225x30 warm
275x15 (more of a test. Not really pushing failure. Felt a little strain as I got deeper with this weight. Didnt push it.)
275x11



Decline Hammer Strength press (full reps)

180x15
270x8
270x10

Some reps held at top too


Dumbbell Laterals (trap focused version)

no rest til line

50x30
60x5
--------------

same

60x40 (brief rest pauses)

---------

no rest til line

60x30
70x5
---------

KILL THAT SHIT

videos below

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

Yesterday's training


Arms


Light and low volume.

Biceps tendons still tore up today. Inner elbows as well. So biceps portion was extremely light. Attempted to do one arm preachers but was a problem immediately with inner elbows. Still want to heal the shit before training heavier.

I switched over to one of the other locations and I was hitting 300x30 on tricep pressdowns (curved bar) but that was without the plates grinding the cable and causing friction. With the friction today I only got 10. Very hard to avoid that issue when loading plates on the stack lately. Thought I had lost more strength in triceps though, so that wasnt bad considering.

Was 237 on a scale that usually has me a few pounds lighter, so I seem to be gaining some weight back. Eating was decent last few days but not hitting it hard right now.


237 lbs on scale (this scale usually has me a few pounds lighter)

Curved Bar Pressdowns (range of motion is mostly forearm 90 degrees to bicep then back down)

No rest til line

KILOGRAMS unless otherwise noted

35x100
65x50-60
95x10 (210 lb stack)
---------------

255 lbs x 20 (Heavy friction with 45 lb plate grinding cable)
300 lbs x10 (Same issue with friction)
300x10 (Same. Makes it way harder)

--------------

No rest til line

300 lbs x 6 (heavy friction)
255 lbs x 10 (same)
95 (kilos again) x 15
72x10-15
57x20
---------------

No rest til line

95 kilos x30
80x10
65x15
50x20
--------------------

V bar pressdowns (same range)

KILOGRAMS

no rest til line

50x50
65x8
80x8-10
95x10
---------------
No rest til line

72x10
57x10-20
-----------


Straight Bar Pressdowns (same range)

KILOGRAMS

no rest til line

95x12
72x10
57x10
-------

no rest til line

95x10
72x10
57x10
-----------------

Seated Freemotion Cable Curl

No rest til line

60x30
120x8
100x10
--------

Bicep and elbow tendon rehab, very light

One Arm Machine Preacher Curl

no rest til line

50x15 right arm
50x15 left
50x15 right
50x15 left
50x15 right
50x15 left
50x15 right
50x15 left

May have been 2 sets less but unsure. Super light. Cut it short due to causing inner elbow inflammation

Alternating Dumbbell Curls with reverse curl negative

40x10 (slow)

No rest til line

Incline Dumbbell Curl
40x15
35x5 alternating dumbbell curl with reverse curl negative
---------------

No rest til line

Alt. DB Curl with Rev. Curl Neg.

55x6
40x5
----------

No rest til line

Incline Dumbbell Curls

One arm at a time

30x5 left arm
30x5 right arm

Did this for maybe 4 or 5 cycles, alternating without rest

40x2 alternating db curls with rev curl negative
-------------

The rest is illegible but similiar . Extremely light

KILL THAT SHIT