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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Arms
Super light weight and medium volume
Better than expected today. Last week inner elbow tendons were so inflamed I skipped bicep training. Today the pain was there but it was much more managable and got some decent light work in. Some stimulation atleast.
Been taking 440 mgs naproxen with the tramadol pre workout, the last few sessions. Havent been running it on off days yet. This seems to help the inflammation for now though.
It looks like I should be able to work around these strains and grow during this maintenance phase. Slower growth but I have been getting larger during this phase. Body weight is coming back up as well. I may be back to my heaviest weight, since I was 241 after 1 meal. (243 was heaviest).
Shoulder feels alot better. I thought for sure that the 540 lb presses on the hammer inclines would fuck the shit up, but the constant tension style seems to allow my shoulders to heal while strengthening muscles and tendons. Eventually Ill cycle my range of motion again, back to 3/4 reps, but that extra stretch at the bottom is a bad idea when trying to heal the right pec strain and left shoulder strains.
I feel that Im growing denser ,stronger muscle anyway with the constant tension. It allows no rest for the muscle, pumps the shit out of the target area, and by the time I work up to 540x20 with the constant tension style , my chest should be alot denser and thicker then when I hit it in the ballistic 3/4 style. Much harder range.
Im still avoiding trap work. Dumbbell laterals, the hybrid version I do for traps mostly, are hard on shoulder joints. Seems like everything else can be trained for now though. So I should be able to grow slow during this phase.
(241 lbs after meal)
Curved Bar Pressdowns
No rest til line (160 lb stack feels similiar to the 210 lb stack at other gym, though it cannot be overloaded with extra plates)
90x100
120x60
160x5
----------
No rest til line
160x30
120x20
100x20
80x20
-------------------------
No rest til line
160x30
120x20
100x20
80x20
-------------------
No rest til line
160x10
120x15
100x15
80x20
-----------------------
Straight Bar Pressdowns
No rest til line
120x35
160x5
------------------
no rest til line
160x10
120x10
100x20
80x20
------------
no rest til line
160x15
120x10
100x10
----------------
V Bar Pressdowns (Range on all pressdowns is mostly 90 degree angle with forearm to bicep then back down)
no rest til line
100x20
130x5
-----------------
No rest til line
160x6
120x10
100x15
-----------------
No rest til line
160x5
120x10
100x10
80x20
------------------
One Arm Pressdowns
No rest til line (alternating arms)
50x20 (matched on both sides)
50x10 (same)
50x10 (same. One arm at a time, 6 sets)
---------------
No rest til line
60x15 (both arms)
50x15 (same)
50x15 (same)
----------------
No rest til line
50x20 (both arms)
50x10-15 (one arm hit more reps than other, somewhere around there)
50x5-10 (same)
50x??
(8 sets but listed as four, I count both arms completing a set as 1 set)
---------
One Arm Preacher Curl (pin loaded)
30x20 (on both arms)
60x?? (Didnt feel right on inner elbow tendons, was done)
This was just to feel out the movement.
Alternating Dumbbell Curls
35x15
50x10
All curls very slow. Some inner elbow pain but not severe like last week. The naproxen pre workout seems to be helping.
Alternating Dumbbell Curls With Reverse Curl Negative
No rest til line
55x7
35x8
-------------
No rest til line
55x5
45x5
35x5
-------------
Same
60x5
55x2
45x3
35x5
------------
same
55x5
45x5
35x5
--------
Dumbbell hammer curls
45x15
Starting to fuck with left shoulder. Super light, nothing reallly to failure. Just wanted to get some stimulation in arms
KILL THAT SHIT
Super light weight and medium volume
Better than expected today. Last week inner elbow tendons were so inflamed I skipped bicep training. Today the pain was there but it was much more managable and got some decent light work in. Some stimulation atleast.
Been taking 440 mgs naproxen with the tramadol pre workout, the last few sessions. Havent been running it on off days yet. This seems to help the inflammation for now though.
It looks like I should be able to work around these strains and grow during this maintenance phase. Slower growth but I have been getting larger during this phase. Body weight is coming back up as well. I may be back to my heaviest weight, since I was 241 after 1 meal. (243 was heaviest).
Shoulder feels alot better. I thought for sure that the 540 lb presses on the hammer inclines would fuck the shit up, but the constant tension style seems to allow my shoulders to heal while strengthening muscles and tendons. Eventually Ill cycle my range of motion again, back to 3/4 reps, but that extra stretch at the bottom is a bad idea when trying to heal the right pec strain and left shoulder strains.
I feel that Im growing denser ,stronger muscle anyway with the constant tension. It allows no rest for the muscle, pumps the shit out of the target area, and by the time I work up to 540x20 with the constant tension style , my chest should be alot denser and thicker then when I hit it in the ballistic 3/4 style. Much harder range.
Im still avoiding trap work. Dumbbell laterals, the hybrid version I do for traps mostly, are hard on shoulder joints. Seems like everything else can be trained for now though. So I should be able to grow slow during this phase.
(241 lbs after meal)
Curved Bar Pressdowns
No rest til line (160 lb stack feels similiar to the 210 lb stack at other gym, though it cannot be overloaded with extra plates)
90x100
120x60
160x5
----------
No rest til line
160x30
120x20
100x20
80x20
-------------------------
No rest til line
160x30
120x20
100x20
80x20
-------------------
No rest til line
160x10
120x15
100x15
80x20
-----------------------
Straight Bar Pressdowns
No rest til line
120x35
160x5
------------------
no rest til line
160x10
120x10
100x20
80x20
------------
no rest til line
160x15
120x10
100x10
----------------
V Bar Pressdowns (Range on all pressdowns is mostly 90 degree angle with forearm to bicep then back down)
no rest til line
100x20
130x5
-----------------
No rest til line
160x6
120x10
100x15
-----------------
No rest til line
160x5
120x10
100x10
80x20
------------------
One Arm Pressdowns
No rest til line (alternating arms)
50x20 (matched on both sides)
50x10 (same)
50x10 (same. One arm at a time, 6 sets)
---------------
No rest til line
60x15 (both arms)
50x15 (same)
50x15 (same)
----------------
No rest til line
50x20 (both arms)
50x10-15 (one arm hit more reps than other, somewhere around there)
50x5-10 (same)
50x??
(8 sets but listed as four, I count both arms completing a set as 1 set)
---------
One Arm Preacher Curl (pin loaded)
30x20 (on both arms)
60x?? (Didnt feel right on inner elbow tendons, was done)
This was just to feel out the movement.
Alternating Dumbbell Curls
35x15
50x10
All curls very slow. Some inner elbow pain but not severe like last week. The naproxen pre workout seems to be helping.
Alternating Dumbbell Curls With Reverse Curl Negative
No rest til line
55x7
35x8
-------------
No rest til line
55x5
45x5
35x5
-------------
Same
60x5
55x2
45x3
35x5
------------
same
55x5
45x5
35x5
--------
Dumbbell hammer curls
45x15
Starting to fuck with left shoulder. Super light, nothing reallly to failure. Just wanted to get some stimulation in arms
KILL THAT SHIT
About to hit some legs. Ill see about hitting another leg extention dropset. If my knees are somewhat decent then maybe Ill go over 250 reps this time and film it. I have done 700 reps with longer rest pauses, but I doubt my knees will feel that good today. Took 440 mg naproxen and an extra tramadol. May help slightly.
I base alot of my sets more on joint pain than muscle pain. Similiar with my tricep work and also with leg extentions, presses, etc. I try to allow only a certain amount of pain for a certain period of time and back off. Going too far beyond that line and the damage lasts weeks or months.
If I film a set it will probably be another leg extention dropset. Ill try to atleast get in a decent maintenance session today.
KILL THAT SHIT
I base alot of my sets more on joint pain than muscle pain. Similiar with my tricep work and also with leg extentions, presses, etc. I try to allow only a certain amount of pain for a certain period of time and back off. Going too far beyond that line and the damage lasts weeks or months.
If I film a set it will probably be another leg extention dropset. Ill try to atleast get in a decent maintenance session today.
KILL THAT SHIT
Attempted legs
Only a few warm up sets basically. Knees, hamstrings, etc, never felt right. Shits tore up today. Took last week off from legs, but a week doesnt do shit for my joints.
238 lbs after meal
Leg Extentions
No rest til line (Brief rest pauses only)
50-90x100
110x100
-------------
155x100
---------
125x100 (straight reps)
Unable to warm up knees properly. Done
Seated Leg Curls
95x25 (warm)
130x15
170x10
210x5
Hamstrings tight as fuck
Cybex Squat Press
180x100
Attempted to warm shit up. Didnt work
Hip Adduction
No rest til line
85x50
145x20
205x10
----------
Again
205x10
165x10
145x10
125x10
90x20
-------
Long holds mixed in
Doesnt count as a training session for me, but cant know until I put some weight on joints
KILL THAT SHIT
Only a few warm up sets basically. Knees, hamstrings, etc, never felt right. Shits tore up today. Took last week off from legs, but a week doesnt do shit for my joints.
238 lbs after meal
Leg Extentions
No rest til line (Brief rest pauses only)
50-90x100
110x100
-------------
155x100
---------
125x100 (straight reps)
Unable to warm up knees properly. Done
Seated Leg Curls
95x25 (warm)
130x15
170x10
210x5
Hamstrings tight as fuck
Cybex Squat Press
180x100
Attempted to warm shit up. Didnt work
Hip Adduction
No rest til line
85x50
145x20
205x10
----------
Again
205x10
165x10
145x10
125x10
90x20
-------
Long holds mixed in
Doesnt count as a training session for me, but cant know until I put some weight on joints
KILL THAT SHIT
About to hit some back. Nothing heavy planned, though shit happens. Maybe start off with 20 plus chin ups if my joints allow. Will probably atleast attempt a set with my bodyweight.
Everything else will just be focused on growth and tearing the muscle up, without destroying my shoulder and elbows too much
KILL THAT SHIT
Everything else will just be focused on growth and tearing the muscle up, without destroying my shoulder and elbows too much
KILL THAT SHIT
Back
Very light , low volume
Just to stimulate some slow growth. Eating hasnt been heavy, but its been enough to grow slowly. My weight is already back to around where it was during my last growth phase. That never happens during maintenance phases, so I should continue to grow.
Hit 21 chin ups, weighing a pound heavier at 241. There is some friction with legs rubbing against the machine during the set. Might be good for some more without that issue. Should continue to add reps weekly regardless, if I continue to include them. These are the toughest on my elbow , especially right inner elbow, out of all the back movements I hit. Including the much heavier shit. So I grinded out two bodyweight sets, but didnt push it farther. It doesnt seem to be causing major elbow damage yet. The inflammation has been pretty strong overall , for months now, but it seems to be somewhat stable. Some days are much worse than others. It effects biceps training the most.
Fatigued real quick today. Not sure if it was shoulder joints or lats. I have been getting some tenderness, cramping type sensation in lat insertions. Like it may strain or tear. Could be related. Didnt hit any trap work since I didnt want to fuck up my right shoulder strain anymore. Just training around shit for now.
241 lbs after meal and 30 oz milk
Chin Ups (palms facing close grip)
140 lbs of assistance x20 (warm up, not failure)
100 lbs of assistance x10 (same)
Bodyweight for 21 (see video. Some friction with legs dragging against machine)
Bodyweight for 12
These are tough on inner elbows. Cut it off here.
Iso Low Row Hammer Strength (plate loaded)
Not many holds today. Mostly faster reps. Holds take alot more endurance and strength, and I felt beat up today. Not as stable as usual with the hold strength
90x50 warm up
180x50 same
270x30
360x20
Faster reps with these. Fatigued fast today and didnt rest pause anything. Working around shoulder strain.
Wider Close Grip Lat Pulldown (palms facing)
165x12 (long holds, warm up.)
225x8 (Regular reps. Fatigued quick today)
Iso High Row Hammer Strength (plate loaded)
180x30 warm
270x20
360x10
Mostly faster reps
Cybex Lat Pull
205x15 (long holds)
305x17 (fast but controlled reps)
305x12 (same)
KILL THAT SHIT
Video below
Very light , low volume
Just to stimulate some slow growth. Eating hasnt been heavy, but its been enough to grow slowly. My weight is already back to around where it was during my last growth phase. That never happens during maintenance phases, so I should continue to grow.
Hit 21 chin ups, weighing a pound heavier at 241. There is some friction with legs rubbing against the machine during the set. Might be good for some more without that issue. Should continue to add reps weekly regardless, if I continue to include them. These are the toughest on my elbow , especially right inner elbow, out of all the back movements I hit. Including the much heavier shit. So I grinded out two bodyweight sets, but didnt push it farther. It doesnt seem to be causing major elbow damage yet. The inflammation has been pretty strong overall , for months now, but it seems to be somewhat stable. Some days are much worse than others. It effects biceps training the most.
Fatigued real quick today. Not sure if it was shoulder joints or lats. I have been getting some tenderness, cramping type sensation in lat insertions. Like it may strain or tear. Could be related. Didnt hit any trap work since I didnt want to fuck up my right shoulder strain anymore. Just training around shit for now.
241 lbs after meal and 30 oz milk
Chin Ups (palms facing close grip)
140 lbs of assistance x20 (warm up, not failure)
100 lbs of assistance x10 (same)
Bodyweight for 21 (see video. Some friction with legs dragging against machine)
Bodyweight for 12
These are tough on inner elbows. Cut it off here.
Iso Low Row Hammer Strength (plate loaded)
Not many holds today. Mostly faster reps. Holds take alot more endurance and strength, and I felt beat up today. Not as stable as usual with the hold strength
90x50 warm up
180x50 same
270x30
360x20
Faster reps with these. Fatigued fast today and didnt rest pause anything. Working around shoulder strain.
Wider Close Grip Lat Pulldown (palms facing)
165x12 (long holds, warm up.)
225x8 (Regular reps. Fatigued quick today)
Iso High Row Hammer Strength (plate loaded)
180x30 warm
270x20
360x10
Mostly faster reps
Cybex Lat Pull
205x15 (long holds)
305x17 (fast but controlled reps)
305x12 (same)
KILL THAT SHIT
Video below
About to hit some chest. Seem to have some type of stomach virus or illness. Tried to flush it out with the stims since they have a laxative effect. Hopefully no interruptions during training, but impossible to tell.
Unsure yet which movement Ill focus on today. Thinking of incorporating some lighter sessions for my joints again. Looking at possibly targeting 100x50 on incline dumbbell presses, 125x25-30 is another possibility. The hammer strength inclines have been building some new mass with the constant tension style it seems, but 540 lbs is alot of pressure to put on strained joints and muscles every week. Undecided yet though.
Even though I cycle alot of movements, and am not always consistant with the same movements from week to week anymore, my strength continues to increase in ALL movements. Especially with pressing. Back I dont test progressive resistance anymore (will snap something). Reason for that is that building the new muscle increases strength in all similiar movements. So I dont need to focus on one movement to break new records, though it is always an added benefit. Part of that is a mental aspect too, and contracting for a specific movement more efficiently. Slow growth is the focus now but I still like to hit PRs on pressing movements, high rep or otherwise.
KILL THAT SHIT
Unsure yet which movement Ill focus on today. Thinking of incorporating some lighter sessions for my joints again. Looking at possibly targeting 100x50 on incline dumbbell presses, 125x25-30 is another possibility. The hammer strength inclines have been building some new mass with the constant tension style it seems, but 540 lbs is alot of pressure to put on strained joints and muscles every week. Undecided yet though.
Even though I cycle alot of movements, and am not always consistant with the same movements from week to week anymore, my strength continues to increase in ALL movements. Especially with pressing. Back I dont test progressive resistance anymore (will snap something). Reason for that is that building the new muscle increases strength in all similiar movements. So I dont need to focus on one movement to break new records, though it is always an added benefit. Part of that is a mental aspect too, and contracting for a specific movement more efficiently. Slow growth is the focus now but I still like to hit PRs on pressing movements, high rep or otherwise.
KILL THAT SHIT
Chest and a few sets of side laterals (trap focused version)
Strength and size is definately at peak level. Was going to hit dumbbell inclines for my light session (maybe 100sx50), but decided to hit flat bench since I havent done it in a year and a half. I hit flat bench very rarely since its tough on joints (smith inclines are worse), and I dont have a spotter. Without a lift off , 315 really fucks with my shoulder joints (moving it over into position), and I am unable to get in a position where I have good leverage. So my strength is much less, as well as I cannot go to failure.
After my 135 lb set , it didnt feel as light as expected, so was unsure. However I knew that all my pressing strength has been increasing weekly and am at my largest muscle wise. When I repped 225 it felt ultra light. I have no doubt Im good for 60 plus reps now with a lift off and spotter. I cut it at 50 because I did not know how much lockout strength I would have left. Most of my power is from the bottom and mid part of a press.
Regardless I was able to hit 50 reps which is 7 reps more than ive ever gotten without a spotter for lift off. Ive done 43 without a spotter, and 52 with a lift off and spotter present (no spotter assisted reps, just lift off). Ive done 52 with a spotter when I was 208 (212 clothed), as well as 315x23, 405x1 (pre exhausted), etc. So I knew with the extra strength now it wouldnt be an issue. Had I been benching consistantly I would be at much higher reps and weights, with a spotter, but this was the first time Ive touched the bench in a year and a half. Atleast according to my videos. I usually record it.
That should put my bench strength in a similiar or even higher range. Since Im probably good for 60 plus with 225 at this stage. Wont be testing the heavier numbers anytime soon though. Im focused on growth now, and alot of pressing PRs are high rep. The lower rep shit will most likely be done on machines.
Was going to wait til wednesday to let shoulders heal more, but they felt decent enough today. The laterals started to fuck with them so I cut those short. Have a stomach virus or illness today. Was eventually able to get out and train. No issues once in the gym.
Ill continue to mix exercises and go by feel. Aslong as I tear up my chest it gets stronger on all movements, so it doesnt matter. Size is coming up, despite not eating as heavy as I normally would on a growth phase.
Still taking 440 mg naproxen pre workout with mr hyde stims and 50 mg tramadol
(239 lbs after meal)
Flat Barbell Press (3/4 reps til end)
Bar x Several hundred maybe (Stretching with the bar as well)
135x30
135x30 warm ups
225x50 (PR for not having a lift off. Ultra light. First time benching in year and a half. Good for 60 plus but with a lift off. Lifting off myself puts me at bad leverage.)
225x12 (slow pause reps, full lockouts)
Feeling out right chest strain. Seems mostly healed. Left shoulder as well.
See video for 225x50 set
Incline Smith Machine Press (constant tension style. Down to about chin level and back up just short of lockout)
Bar x ??
135x30 (warm up)
225x30 (mix of constant tension and full reps. Not to failure, warm up)
315x11 (see video. Hit 20 fresh. May be good for 25 or so now fresh)
No rest til line
335x5 (didnt unhook the bar fully, so my wrists were in an unstable position for this set)
225x15
135x25
---------------
Incline Hammer Strength Press
90x40 warm
270x21 warm
No rest til line
360x20
270x10
180x20
----------------
Decline Hammer Strength press
90x20 warm
180x17
No rest til line
270x11
180x11
90x30
Mostly full lockout reps or just short of and holds, slower reps, for the decline hammers. All the way down as well.
----------
Just real light shit today. Wanted to just get some blood in the muscle and preserve joints.
Dumbbell Laterals (trap focused version)
Attempted these today. Havent been hitting em for several weeks. Fucks with my shoulder strains. Just a few light sets.
45x30
45x30
No rest til line
50x30
45x10
--------
A little blood in traps. Didnt want to over stress the joint. Shoulders already got extra stress today with two of the harshest movements , incline smith and flat barbell.
Next week Ill see about hitting records on incline dumbbell press, flat barbell bench, incline smith machine press or hammer strength incline press. Those are my main chest movements now.
Been hitting pressing records weekly for the most part, for a while now.
Videos below
KILL THAT SHIT
Strength and size is definately at peak level. Was going to hit dumbbell inclines for my light session (maybe 100sx50), but decided to hit flat bench since I havent done it in a year and a half. I hit flat bench very rarely since its tough on joints (smith inclines are worse), and I dont have a spotter. Without a lift off , 315 really fucks with my shoulder joints (moving it over into position), and I am unable to get in a position where I have good leverage. So my strength is much less, as well as I cannot go to failure.
After my 135 lb set , it didnt feel as light as expected, so was unsure. However I knew that all my pressing strength has been increasing weekly and am at my largest muscle wise. When I repped 225 it felt ultra light. I have no doubt Im good for 60 plus reps now with a lift off and spotter. I cut it at 50 because I did not know how much lockout strength I would have left. Most of my power is from the bottom and mid part of a press.
Regardless I was able to hit 50 reps which is 7 reps more than ive ever gotten without a spotter for lift off. Ive done 43 without a spotter, and 52 with a lift off and spotter present (no spotter assisted reps, just lift off). Ive done 52 with a spotter when I was 208 (212 clothed), as well as 315x23, 405x1 (pre exhausted), etc. So I knew with the extra strength now it wouldnt be an issue. Had I been benching consistantly I would be at much higher reps and weights, with a spotter, but this was the first time Ive touched the bench in a year and a half. Atleast according to my videos. I usually record it.
That should put my bench strength in a similiar or even higher range. Since Im probably good for 60 plus with 225 at this stage. Wont be testing the heavier numbers anytime soon though. Im focused on growth now, and alot of pressing PRs are high rep. The lower rep shit will most likely be done on machines.
Was going to wait til wednesday to let shoulders heal more, but they felt decent enough today. The laterals started to fuck with them so I cut those short. Have a stomach virus or illness today. Was eventually able to get out and train. No issues once in the gym.
Ill continue to mix exercises and go by feel. Aslong as I tear up my chest it gets stronger on all movements, so it doesnt matter. Size is coming up, despite not eating as heavy as I normally would on a growth phase.
Still taking 440 mg naproxen pre workout with mr hyde stims and 50 mg tramadol
(239 lbs after meal)
Flat Barbell Press (3/4 reps til end)
Bar x Several hundred maybe (Stretching with the bar as well)
135x30
135x30 warm ups
225x50 (PR for not having a lift off. Ultra light. First time benching in year and a half. Good for 60 plus but with a lift off. Lifting off myself puts me at bad leverage.)
225x12 (slow pause reps, full lockouts)
Feeling out right chest strain. Seems mostly healed. Left shoulder as well.
See video for 225x50 set
Incline Smith Machine Press (constant tension style. Down to about chin level and back up just short of lockout)
Bar x ??
135x30 (warm up)
225x30 (mix of constant tension and full reps. Not to failure, warm up)
315x11 (see video. Hit 20 fresh. May be good for 25 or so now fresh)
No rest til line
335x5 (didnt unhook the bar fully, so my wrists were in an unstable position for this set)
225x15
135x25
---------------
Incline Hammer Strength Press
90x40 warm
270x21 warm
No rest til line
360x20
270x10
180x20
----------------
Decline Hammer Strength press
90x20 warm
180x17
No rest til line
270x11
180x11
90x30
Mostly full lockout reps or just short of and holds, slower reps, for the decline hammers. All the way down as well.
----------
Just real light shit today. Wanted to just get some blood in the muscle and preserve joints.
Dumbbell Laterals (trap focused version)
Attempted these today. Havent been hitting em for several weeks. Fucks with my shoulder strains. Just a few light sets.
45x30
45x30
No rest til line
50x30
45x10
--------
A little blood in traps. Didnt want to over stress the joint. Shoulders already got extra stress today with two of the harshest movements , incline smith and flat barbell.
Next week Ill see about hitting records on incline dumbbell press, flat barbell bench, incline smith machine press or hammer strength incline press. Those are my main chest movements now.
Been hitting pressing records weekly for the most part, for a while now.
Videos below
KILL THAT SHIT
