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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Arms
Light and medium volume.
No major issues with elbows during tricep portion. Alot of pain initially curling the 45s. Inner elbows and bicep tenderness. Pushed through it and it started to numb out more. 440 mg naproxen with the tramadol pre workout seems to take some of the edge off. That and being more warmed up. Still dont have the power and endurance in my biceps right now. Would need to rest them for a while, but got some decent stimulation. Slow growth is the goal for now.
(Estimated bodyweight 240-242 lbs. Scale was unbalanced today, estimated off of my digital scale)
Curved Bar Pressdowns (range of motion on all pressdowns is mostly 90 degree angle (forearm to bicep) than back down and close to lock out or locked out)
no rest til line
60x100
120x50
160x5 (stack max)
--------
no rest til line
160x30
120x12
100x10
80x20
---------------
no rest til line
160x15
120x10
100x20
80x10
-------
no rest til line
160x15
120x15
100x15
80x20
--------------
v bar pressdowns
no rest til line
100x40
130x5
160x3
-------------
no rest til line
160x20
120x15
100x10
80x20
-----------
no rest til line
160x15-20
130x10
100x10-15
80x20
-------------------
One Arm Pressdowns
No rest until line (except when other arm is performing the movement)
50x20 (matched on both arms)
50x10 (same)
50x10 (same)
50x10 (same)
50x10 (same)
-----------------
No rest til line
60x17 left arm, 60x20 right arm
60x7 left arm, 60x10 right arm
-----------------
70x5 left arm, 70x10 right arm
Alternating Dumbbell Curls
45x15 (slow, warm up. Alot of elbow pain from the start, but lessened as I went heavier)
No rest til line
65x8
45x8
----------------
No rest til line
(see video)
70x7
60x5
50x5
45x4
----------------
no rest til line
see video
75x3
50x8
----------
Alternating dumbbell curls with reverse curl negative
no rest til line
60x5
50x4
--------------
no rest til line
60x5
50x5
--------------
no rest til line
50x7
45x5
------------
no rest til line
55x5
45x5
40x2
----------------
Still waiting on MTS whey protein, Pro Bcaas (was taking intra workout) and pre workout explosion (to replace mr hyde stimulants)
KILL THAT SHIT
videos below
Light and medium volume.
No major issues with elbows during tricep portion. Alot of pain initially curling the 45s. Inner elbows and bicep tenderness. Pushed through it and it started to numb out more. 440 mg naproxen with the tramadol pre workout seems to take some of the edge off. That and being more warmed up. Still dont have the power and endurance in my biceps right now. Would need to rest them for a while, but got some decent stimulation. Slow growth is the goal for now.
(Estimated bodyweight 240-242 lbs. Scale was unbalanced today, estimated off of my digital scale)
Curved Bar Pressdowns (range of motion on all pressdowns is mostly 90 degree angle (forearm to bicep) than back down and close to lock out or locked out)
no rest til line
60x100
120x50
160x5 (stack max)
--------
no rest til line
160x30
120x12
100x10
80x20
---------------
no rest til line
160x15
120x10
100x20
80x10
-------
no rest til line
160x15
120x15
100x15
80x20
--------------
v bar pressdowns
no rest til line
100x40
130x5
160x3
-------------
no rest til line
160x20
120x15
100x10
80x20
-----------
no rest til line
160x15-20
130x10
100x10-15
80x20
-------------------
One Arm Pressdowns
No rest until line (except when other arm is performing the movement)
50x20 (matched on both arms)
50x10 (same)
50x10 (same)
50x10 (same)
50x10 (same)
-----------------
No rest til line
60x17 left arm, 60x20 right arm
60x7 left arm, 60x10 right arm
-----------------
70x5 left arm, 70x10 right arm
Alternating Dumbbell Curls
45x15 (slow, warm up. Alot of elbow pain from the start, but lessened as I went heavier)
No rest til line
65x8
45x8
----------------
No rest til line
(see video)
70x7
60x5
50x5
45x4
----------------
no rest til line
see video
75x3
50x8
----------
Alternating dumbbell curls with reverse curl negative
no rest til line
60x5
50x4
--------------
no rest til line
60x5
50x5
--------------
no rest til line
50x7
45x5
------------
no rest til line
55x5
45x5
40x2
----------------
Still waiting on MTS whey protein, Pro Bcaas (was taking intra workout) and pre workout explosion (to replace mr hyde stimulants)
KILL THAT SHIT
videos below
Largest arm is back up to 19 1/2 inches cold. Took a while for the arms to catch up with the rest of my size gains. Everything else was at its largest. I hit 19 1/2 back in 2012, so its nothing new. For whatever reasons my arms havent grown past that point. I think since they are one of the most stubborn areas they need the most consistancy. Some of the breaks i took may have set them back. Ive been getting to around 20 pumped for a while now , so clearly the arms are capable of expanding to that size.
As mentioned, higher volume and heavier weight is unlikely whats needed for them. As ive already torn the fuck out of them. If anything they may need less work so they can recover and grow. The indirect work they get from pressing and rowing, plus the high volume arm work may be cutting into thier ability to recover and grow. Ive been drinking alot of milk. 90 oz yesterday. Regularly around half a gallon. Since my appetite has been shit, thats always helped me grow.
If i dont get injured anytime soon i should be able to continue to grow everything. Progress has been steady lately. Weekly strength gains on my pressing movements, almost every week as well. Main goal now is just to keep the shit rolling.
Kill that shit
As mentioned, higher volume and heavier weight is unlikely whats needed for them. As ive already torn the fuck out of them. If anything they may need less work so they can recover and grow. The indirect work they get from pressing and rowing, plus the high volume arm work may be cutting into thier ability to recover and grow. Ive been drinking alot of milk. 90 oz yesterday. Regularly around half a gallon. Since my appetite has been shit, thats always helped me grow.
If i dont get injured anytime soon i should be able to continue to grow everything. Progress has been steady lately. Weekly strength gains on my pressing movements, almost every week as well. Main goal now is just to keep the shit rolling.
Kill that shit
cold shot
KILL THAT SHIT
KILL THAT SHIT
Just some things to consider when looking to add new muscle or overall body mass. Every little tweak and detail adds up over time. Simple things are the easiest to overlook. Based on my personal experience.
Milk. Id reccomend to anyone looking to add extra muscle or body mass to add half a gallon or more of milk daily. As a consistant added food source ontop of regular eating. This will add over 1000 calories, and close to 100 grams of protein. Based on CM's suggestion, Ive switched over to fairlife milk. Its sold at walmart. It has 50 percent more protein, 50 percent more calcium (I believe) than regular milk (according to the label).
Milk doesnt affect my appetite in any noticable way. Thats why I believe that the more I can add the better for growth. Since it is ontop of my normal meals. Makes me piss alot but doesnt affect my appetite. If you add it in, try not to substitute it for normal meals. Do both.
Even if you dont have issues with lactose, this is the best milk to get , for the extra protein. Ive been using alot of the chocolate version lately, since my appetite has been shit , and ive been looking to make the eating part simpler for now. Been really growing by hitting 60-90 oz milk ontop of my meals. I feel I recover and heal better with half a gallon or more of milk daily too. The calcium should help with bone strength too, which is not a bad benefit. Drinking that much milk should also keep everything well hydrated. I dont drink water seperately, as I hate to drink it, so most of my hydration comes from the milk I take in. If you do have issue with lactose, like me, then this or lactaid should digest fine. I have zero digestive issues with this milk but cannot drink regular. However the fairlife claims 50 percent more protein and calcium, so Id go with that. 45 protein for a 30 oz glass. I got a bunch of cheap plastic 30 oz glasses at walmart. I fill that whenever I finish it, and do that throughout the day.
Peanut butter. I can easily take down 10 tablespoons of peanut butter in a sitting, between meals, and it gets stuck in the throat, meaning I use the milk to wash it down. This ends up being alot of calories and protein. Of course I also make a 2000 calorie shake post workout sometimes, 10 tbsp peanut butter, 4 tbsp olive oil, 2 scoops mts whey, 12 oz milk. Also around 100 protein.
Been doing some other shit like getting canned sardines and wrapping them in a few tortillas for easy meals. Alot of frozen food too. Been real lax and hardly even boiling fish or other protein sources. Just real easy shit for now. As mentioned I wanted to balance the routine and grow slowly for now.
These are some easy ways to go about it. Been working great for me now, as Im at peak size, strength (in pressing movements atleast). The other major problem I see in lifters is a fear of getting fat. I wont go into the issue of people undertraining (fearing overtraining) and under eating. Ive addressed those enough.
Fear of getting too fat is a big problem for people looking to add muscle, in most cases, I believe. There are a few benefits to carrying extra bodyfat that people seem to overlook. One is, it slows your metabolism. Instead of burning muscle for fuel, your body will burn the fat first. This means you can gain muscle and fat much easier. You also wont lose your muscle quickly. (its never truly lost, but it does deflate). Second, another huge benefit is added power. Fat around the muscle will increase your leverage and is a reason why powerlifters get fatter to lift more weight. Moving more weight over time, when fed properly, will lead to more muscle over time. Leaning out is mostly diet adjustments, and muscle should return even if you lose some muscle when dieting. You should be able to regain lost muscle before the fat returns.
The vain concern of looking ugly, or whatever it is, is reversible and fear of it can be a huge roadblock in adding new muscle. Something to consider. No need to get excessively massively obese, but it has more use than people think for adding muscle. Many people never add new muscle past a certain point because they are obsessed with adding lean muscle while staying lean. Both goals are completely working against eachother, and you sabotage your progress by doing this. Leaning out too often will also interfere with consistant progress. It can always be done later.
Adding new muscle is much more difficult than making dietary changes for a few months. As also mentioned there is many non cook food sources. Sardines, tuna, canned salmon, canned chicken, peanut butter, seeds, nuts, cottage cheese, string cheese, milk, sliced meats, canned chili. Some microwavable foods, high protein oatmeal (quakers protein oatmeal, or weight loss oatmeal by quaker, 10 and 7 grams of protein per packet), grits, cream of rice, cream of wheat.
Id reccomend making a list or just getting as many of these sources as you can stock up on. Always have that shit around, and constantly eat something throughout the day. Its much easier when you have the shit available and dont have to prepare it.
These are just some of the things I consistantly do , that came with my 20 plus years doing this shit, and made things alot fucking simpler.
KILL THAT SHIT !!
Milk. Id reccomend to anyone looking to add extra muscle or body mass to add half a gallon or more of milk daily. As a consistant added food source ontop of regular eating. This will add over 1000 calories, and close to 100 grams of protein. Based on CM's suggestion, Ive switched over to fairlife milk. Its sold at walmart. It has 50 percent more protein, 50 percent more calcium (I believe) than regular milk (according to the label).
Milk doesnt affect my appetite in any noticable way. Thats why I believe that the more I can add the better for growth. Since it is ontop of my normal meals. Makes me piss alot but doesnt affect my appetite. If you add it in, try not to substitute it for normal meals. Do both.
Even if you dont have issues with lactose, this is the best milk to get , for the extra protein. Ive been using alot of the chocolate version lately, since my appetite has been shit , and ive been looking to make the eating part simpler for now. Been really growing by hitting 60-90 oz milk ontop of my meals. I feel I recover and heal better with half a gallon or more of milk daily too. The calcium should help with bone strength too, which is not a bad benefit. Drinking that much milk should also keep everything well hydrated. I dont drink water seperately, as I hate to drink it, so most of my hydration comes from the milk I take in. If you do have issue with lactose, like me, then this or lactaid should digest fine. I have zero digestive issues with this milk but cannot drink regular. However the fairlife claims 50 percent more protein and calcium, so Id go with that. 45 protein for a 30 oz glass. I got a bunch of cheap plastic 30 oz glasses at walmart. I fill that whenever I finish it, and do that throughout the day.
Peanut butter. I can easily take down 10 tablespoons of peanut butter in a sitting, between meals, and it gets stuck in the throat, meaning I use the milk to wash it down. This ends up being alot of calories and protein. Of course I also make a 2000 calorie shake post workout sometimes, 10 tbsp peanut butter, 4 tbsp olive oil, 2 scoops mts whey, 12 oz milk. Also around 100 protein.
Been doing some other shit like getting canned sardines and wrapping them in a few tortillas for easy meals. Alot of frozen food too. Been real lax and hardly even boiling fish or other protein sources. Just real easy shit for now. As mentioned I wanted to balance the routine and grow slowly for now.
These are some easy ways to go about it. Been working great for me now, as Im at peak size, strength (in pressing movements atleast). The other major problem I see in lifters is a fear of getting fat. I wont go into the issue of people undertraining (fearing overtraining) and under eating. Ive addressed those enough.
Fear of getting too fat is a big problem for people looking to add muscle, in most cases, I believe. There are a few benefits to carrying extra bodyfat that people seem to overlook. One is, it slows your metabolism. Instead of burning muscle for fuel, your body will burn the fat first. This means you can gain muscle and fat much easier. You also wont lose your muscle quickly. (its never truly lost, but it does deflate). Second, another huge benefit is added power. Fat around the muscle will increase your leverage and is a reason why powerlifters get fatter to lift more weight. Moving more weight over time, when fed properly, will lead to more muscle over time. Leaning out is mostly diet adjustments, and muscle should return even if you lose some muscle when dieting. You should be able to regain lost muscle before the fat returns.
The vain concern of looking ugly, or whatever it is, is reversible and fear of it can be a huge roadblock in adding new muscle. Something to consider. No need to get excessively massively obese, but it has more use than people think for adding muscle. Many people never add new muscle past a certain point because they are obsessed with adding lean muscle while staying lean. Both goals are completely working against eachother, and you sabotage your progress by doing this. Leaning out too often will also interfere with consistant progress. It can always be done later.
Adding new muscle is much more difficult than making dietary changes for a few months. As also mentioned there is many non cook food sources. Sardines, tuna, canned salmon, canned chicken, peanut butter, seeds, nuts, cottage cheese, string cheese, milk, sliced meats, canned chili. Some microwavable foods, high protein oatmeal (quakers protein oatmeal, or weight loss oatmeal by quaker, 10 and 7 grams of protein per packet), grits, cream of rice, cream of wheat.
Id reccomend making a list or just getting as many of these sources as you can stock up on. Always have that shit around, and constantly eat something throughout the day. Its much easier when you have the shit available and dont have to prepare it.
These are just some of the things I consistantly do , that came with my 20 plus years doing this shit, and made things alot fucking simpler.
KILL THAT SHIT !!
Last edited:
Re: Prisoner Of Mutilation - The Beast's Training Journal
Awesome last post. I love milk and Pb as well. I could easily do 10 tbsp lol but the wallet can't handle that daily.
How do you like the mts whey?
My fiancé just made some cheesy rice and broccoli while I was at the gym. First time she made it. Went amazing with my chipotle chicken breast.
Variety is definitely key.
Awesome last post. I love milk and Pb as well. I could easily do 10 tbsp lol but the wallet can't handle that daily.
How do you like the mts whey?
My fiancé just made some cheesy rice and broccoli while I was at the gym. First time she made it. Went amazing with my chipotle chicken breast.
Variety is definitely key.
Re: Prisoner Of Mutilation - The Beast's Training Journal
Glad you got something out of it brother. Thats always part of balancing shit too. Finding what you can afford to do consistantly. If its not consistant then theres really little point. I dont really eat the same things every day, variety like you said, but I keep all the shit on hand. Ive been eating a little over my hunger lately, and thats been enough to grow slowly. Still not busting my ass with eating.
If money wasnt an issue id be spending 20 dollars a meal on fast food and shit like that. Calorie dense foods, since my appetite sucks and I hate to prepare anything.
MTS whey is very versatile. Ive mixed it into some waffles and it also mixes very easily into a sludge with just a spoon. Pudding type consistancy when you use very little water. You can easily eat 50 grams of protein in a bowl with a little water, stirred. I just ordered another jug. The cookies and cream mint was very good. I ordered a banana flavor to switch it up. I dont use shakes often at all anymore , because I get alot of acid in throat and have to go by feel, but MTS is very good. I mainly use it to mix a 2000 calorie shake post workout sometimes. When Im more heavy and consistant with my eating. Though I will sometimes mix it into waffle batter or a sludge as well. I used to get half or more of my nutrition from shakes (mixed with peanut butter milk, etc). Also alot of milk. So mostly liquid since my appetite and digestion is shit. Now its mostly whole food, but I found easier ways to get it down throughout the day, as mentioned.
Variety makes a huge difference. Mental burn out with training and eating can easily cause you to not give a fuck at times, about the routine. That is why sometimes Ill back off completely , even when not majorly injured. At this stage Im more focused on balancing it into my life, rather than being a slave like before. Nothing left to prove to myself anymore, knowing that the rest is really just food and drugs, at this stage. Training has always been way above, as its an exorcism for me primarily
KILL THAT SHIT !!
Glad you got something out of it brother. Thats always part of balancing shit too. Finding what you can afford to do consistantly. If its not consistant then theres really little point. I dont really eat the same things every day, variety like you said, but I keep all the shit on hand. Ive been eating a little over my hunger lately, and thats been enough to grow slowly. Still not busting my ass with eating.
If money wasnt an issue id be spending 20 dollars a meal on fast food and shit like that. Calorie dense foods, since my appetite sucks and I hate to prepare anything.
MTS whey is very versatile. Ive mixed it into some waffles and it also mixes very easily into a sludge with just a spoon. Pudding type consistancy when you use very little water. You can easily eat 50 grams of protein in a bowl with a little water, stirred. I just ordered another jug. The cookies and cream mint was very good. I ordered a banana flavor to switch it up. I dont use shakes often at all anymore , because I get alot of acid in throat and have to go by feel, but MTS is very good. I mainly use it to mix a 2000 calorie shake post workout sometimes. When Im more heavy and consistant with my eating. Though I will sometimes mix it into waffle batter or a sludge as well. I used to get half or more of my nutrition from shakes (mixed with peanut butter milk, etc). Also alot of milk. So mostly liquid since my appetite and digestion is shit. Now its mostly whole food, but I found easier ways to get it down throughout the day, as mentioned.
Variety makes a huge difference. Mental burn out with training and eating can easily cause you to not give a fuck at times, about the routine. That is why sometimes Ill back off completely , even when not majorly injured. At this stage Im more focused on balancing it into my life, rather than being a slave like before. Nothing left to prove to myself anymore, knowing that the rest is really just food and drugs, at this stage. Training has always been way above, as its an exorcism for me primarily
KILL THAT SHIT !!
