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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
About to hit some arms. Ill be glad just to get a decent blood pump today, with relatively light weight and strict focused contractions.
KILL THAT SHIT
KILL THAT SHIT
Arms
Mid volume and weight, mostly light
Better than expected today. Elbows still have the usual inner inflammation but curling felt pretty smooth overall. I was more focused on less rest between sets and blood volume in the arms, than weight.
With curved bar pressdowns I hit 300x20 , which wasnt bad, its 10 reps off but this stack seemed to have some friction with plates loaded onto it. Not grinding the cable heavily but enough to be noticable. So that may have been an issue. I havent been doing overloaded stack pressdowns in a while. Maybe the past few weeks but I was training them lighter for a while. The fully loaded stack is still very light for me , rep wise, but I cant easily get any more plates loaded onto that stack. I have done it before , but with the friction on the stacks here lately, theres a good chance it will just grind the cable too much with anymore plates. The pins that arent bent are too short.
Eating has been better but not ideal for gaining size. The creatine drink from body fortress seems to be fucking with my stomach a little. My protein intake has been in the 160-200 range mostly. Calories varie and I dont count them anymore but eat calorie dense foods and alot of inbetween meal feedings. 60-90 oz of fairlife milk as well daily, on average.
239 lbs after previous nights meals, skipped sleep to train, (added 3 lbs to compensate for this scale being off)
Curved Bar Pressdowns (All pressdowns done with forearm 90 degrees to upper arm, then back down, strict)
KILOGRAMS unless noted otherwise for all pressdowns
35x100
65x60
95x5
35x20 alternating dumbbell curls
----------
Elbow joints didnt burn and fatigue as badly as usual lately, so that was an improvement. Not really taking each set to complete failure always, but training beyond failure by dropping the weight and continuing.
No rest til line
300 lbs x 20 (2 45's loaded onto 210 lb stack)
255 lbs x 10 (some friction on the cables it seems, but not heavy friction like some days)
95 kilos x 10 (210 lb stack)
72x10
V bar pressdowns (still no rest)
65x8
57x8
55x10 alternating dumbbell curls
---------
No rest til line
Curved Bar pressdowns
300 lbs x 12
255 lbs x 5 (muscle endurance lacking. Fatigued quicker than in the past, but has been an issue lately with triceps)
95x10
80x10
72x10
65x10
55x10 Alternating Dumbbell Curls
-----------------------
No rest til line
300 lbs x 5
255 lbs x 6
95x10
80x10
72x10
65x10
55x6 alternating dumbbell curls
-------------
Some of the lighter weights on pressdowns may be 8-10 reps, estimated today
No rest til line
300 lbs x 5-8
255 lbs x 10
95x10
72x10
65x10
55x6-8 alternating dumbbell curls
-------------------------
Alternating Dumbbell Curls with reverse curl negative
no rest til line
55x5
100x10 cambered bar drag curl
80x10 same
------------------
Straight Bar Pressdowns
no rest til line
65x20
95x5
55x5 alternating dumbbell curl
----------------
One Arm Presdowns
No rest except alternating arms. When one arm finishes the next performs the set
30x10 (matched with both arms)
30x10 (matched with both arms)
Still Kilograms on this stack
V Bar Pressdowns
no rest til line
65x15
95x5
---------------
No rest til line
Alternating Dumbbell Curls (see video)
80x2
55x8
40x10
---------
no rest til line
70x4
50x5-8
-----------------
Incline Dumbbell Curls
40x15 (Slow with holds. One arm hits 5 reps, next arm hits 5, repeated 3 times. Only rest is when the other arm is curling)
----------
Alternating Dumbbell Curls with reverse curl negative
no rest til line
55x5
50x2
35x10
-------------------
No rest til line
45x8
40x4
--------
Dumbbell Spider Curls with incline bench as chest support (arms hang down and curl)
40x15
40x12
holds at top
KILL THAT SHIT
video below
Mid volume and weight, mostly light
Better than expected today. Elbows still have the usual inner inflammation but curling felt pretty smooth overall. I was more focused on less rest between sets and blood volume in the arms, than weight.
With curved bar pressdowns I hit 300x20 , which wasnt bad, its 10 reps off but this stack seemed to have some friction with plates loaded onto it. Not grinding the cable heavily but enough to be noticable. So that may have been an issue. I havent been doing overloaded stack pressdowns in a while. Maybe the past few weeks but I was training them lighter for a while. The fully loaded stack is still very light for me , rep wise, but I cant easily get any more plates loaded onto that stack. I have done it before , but with the friction on the stacks here lately, theres a good chance it will just grind the cable too much with anymore plates. The pins that arent bent are too short.
Eating has been better but not ideal for gaining size. The creatine drink from body fortress seems to be fucking with my stomach a little. My protein intake has been in the 160-200 range mostly. Calories varie and I dont count them anymore but eat calorie dense foods and alot of inbetween meal feedings. 60-90 oz of fairlife milk as well daily, on average.
239 lbs after previous nights meals, skipped sleep to train, (added 3 lbs to compensate for this scale being off)
Curved Bar Pressdowns (All pressdowns done with forearm 90 degrees to upper arm, then back down, strict)
KILOGRAMS unless noted otherwise for all pressdowns
35x100
65x60
95x5
35x20 alternating dumbbell curls
----------
Elbow joints didnt burn and fatigue as badly as usual lately, so that was an improvement. Not really taking each set to complete failure always, but training beyond failure by dropping the weight and continuing.
No rest til line
300 lbs x 20 (2 45's loaded onto 210 lb stack)
255 lbs x 10 (some friction on the cables it seems, but not heavy friction like some days)
95 kilos x 10 (210 lb stack)
72x10
V bar pressdowns (still no rest)
65x8
57x8
55x10 alternating dumbbell curls
---------
No rest til line
Curved Bar pressdowns
300 lbs x 12
255 lbs x 5 (muscle endurance lacking. Fatigued quicker than in the past, but has been an issue lately with triceps)
95x10
80x10
72x10
65x10
55x10 Alternating Dumbbell Curls
-----------------------
No rest til line
300 lbs x 5
255 lbs x 6
95x10
80x10
72x10
65x10
55x6 alternating dumbbell curls
-------------
Some of the lighter weights on pressdowns may be 8-10 reps, estimated today
No rest til line
300 lbs x 5-8
255 lbs x 10
95x10
72x10
65x10
55x6-8 alternating dumbbell curls
-------------------------
Alternating Dumbbell Curls with reverse curl negative
no rest til line
55x5
100x10 cambered bar drag curl
80x10 same
------------------
Straight Bar Pressdowns
no rest til line
65x20
95x5
55x5 alternating dumbbell curl
----------------
One Arm Presdowns
No rest except alternating arms. When one arm finishes the next performs the set
30x10 (matched with both arms)
30x10 (matched with both arms)
Still Kilograms on this stack
V Bar Pressdowns
no rest til line
65x15
95x5
---------------
No rest til line
Alternating Dumbbell Curls (see video)
80x2
55x8
40x10
---------
no rest til line
70x4
50x5-8
-----------------
Incline Dumbbell Curls
40x15 (Slow with holds. One arm hits 5 reps, next arm hits 5, repeated 3 times. Only rest is when the other arm is curling)
----------
Alternating Dumbbell Curls with reverse curl negative
no rest til line
55x5
50x2
35x10
-------------------
No rest til line
45x8
40x4
--------
Dumbbell Spider Curls with incline bench as chest support (arms hang down and curl)
40x15
40x12
holds at top
KILL THAT SHIT
video below
Cold chest measurement back up to 56 inches, largest arm hovering around 19 1/2 and both legs 27 3/4 flexed cold (fluctuates from 28 1/4). Eating is heavier but still not busting my ass. Should be able to make some slow steady size and strength gains. Will likely hit legs shortly.
Kill that shit
Kill that shit
Cold chest measurement back up to 56 inches, largest arm hovering around 19 1/2 and both legs 27 3/4 flexed cold (fluctuates from 28 1/4). Eating is heavier but still not busting my ass. Should be able to make some slow steady size and strength gains. Will likely hit legs shortly.
Kill that shit
Kill that shit
Back and delts, Rear delts (overhead presses, standard side laterals with holds (only few sets), reverse machine flies,etc)
Mid volume and weight
Pump wise, this was possibly the most swollen my lats have felt. Especially towards the end with the pullovers. Machine handles were scraping the lats and slowing down the machine from the friction, moreso than usual. I was almost able to lock the elbow pads in place just by contracting my lats against the pads.
Chest/back measurement is back to 56 inches cold, so can possibly make some new growth now. Hit a few PRs with the hammer strength shoulder presses. 270x61, 360x30 and 410x11. I couldve rest paused more, but saved it for next time. Im trying to avoid getting too reckless with rest pause and loose form with overhead pressing. Fucks up my neck.
The creatine was tearing up my stomach bad it seems. So I may drop it again. Dont need it anyway.
238-239 lbs after previous nights meals, (added 3 lbs since this scale usually has me 3 lbs lighter)
Videos will upload slightly later than the training portion
Low Cable Row (wider narrow grip handle, palms facing, angled bench)
No rest til line
130x20 (long holds)
230x5 (same)
------------
No rest til line
Long holds, each rep
250x10
190x10
150x10
--------------------
No rest til line
Mix of long holds, brief holds and regular reps
297x7
237x8
197x8
157x10
-----------------
No rest til line
297x4
197x10
----------------------
Hammer Strength Iso Low Row
no rest til line (Mix of brief holds, long holds, and regular reps)
180x20
270x20
360x5
------------------
One Arm Iso Low Row Hammer Strength
Alternating arms. One arm hits 5 reps, next arm hits 5 reps, repeat. 20 reps each arm. Only rest is during the other arm's turn
No rest
450x20 (matched both arms. 20 reps each arm) (see video)
---------
No rest til line
450x9
360x10
270x10
180x10
Mix of holds and regular reps. See video
---------------------
Dual Dumbbell Rows On Incline Bench (incline bench used as a chest support. 2 holes showing. Both arms row at the same time)
(havent done these in a while)
60'sx20 (long holds)
100'sx20 (long holds)
125'sx10 (long holds)
Hammer Strength Iso Low Row Shoulder Press (seat set at line below 10 as usual)
180x30 warm
270x61 (PR. Brief rest pauses. See video. Have to check video to see exact reps, was atleast 61)
360x30 (PR. same. Still getting stronger despite twice a week overhead pressing and heavy pre exhaustion)
410x11 (PR. Same.)
See videos for 270,360 and 410 sets
Hammer Strength Lat Pullover (plate loaded)
180x30 (long holds)
180x25 (same)
180x20 (same)
90x40 (same)
Maybe some regular reps mixed in.
Lats were so swollen that I could almost lock elbow pads in place with fully contracted lats. Most pump Ive felt in lats. Heavy friction against the pads from the pump.
Standard Dumbbell Laterals with Long Holds at the top
30x15
30x20
30x20
Reverse Machine Flies
130x15 (long holds)
205x10 (same)
250x10 (mixed)
No rest til line
225x10
175x10
145x10
115x10
85x20
--------
Mixed with regular and long hold reps
KILL THAT SHIT
Videos will upload below, Later
KILL THAT SHIT
Mid volume and weight
Pump wise, this was possibly the most swollen my lats have felt. Especially towards the end with the pullovers. Machine handles were scraping the lats and slowing down the machine from the friction, moreso than usual. I was almost able to lock the elbow pads in place just by contracting my lats against the pads.
Chest/back measurement is back to 56 inches cold, so can possibly make some new growth now. Hit a few PRs with the hammer strength shoulder presses. 270x61, 360x30 and 410x11. I couldve rest paused more, but saved it for next time. Im trying to avoid getting too reckless with rest pause and loose form with overhead pressing. Fucks up my neck.
The creatine was tearing up my stomach bad it seems. So I may drop it again. Dont need it anyway.
238-239 lbs after previous nights meals, (added 3 lbs since this scale usually has me 3 lbs lighter)
Videos will upload slightly later than the training portion
Low Cable Row (wider narrow grip handle, palms facing, angled bench)
No rest til line
130x20 (long holds)
230x5 (same)
------------
No rest til line
Long holds, each rep
250x10
190x10
150x10
--------------------
No rest til line
Mix of long holds, brief holds and regular reps
297x7
237x8
197x8
157x10
-----------------
No rest til line
297x4
197x10
----------------------
Hammer Strength Iso Low Row
no rest til line (Mix of brief holds, long holds, and regular reps)
180x20
270x20
360x5
------------------
One Arm Iso Low Row Hammer Strength
Alternating arms. One arm hits 5 reps, next arm hits 5 reps, repeat. 20 reps each arm. Only rest is during the other arm's turn
No rest
450x20 (matched both arms. 20 reps each arm) (see video)
---------
No rest til line
450x9
360x10
270x10
180x10
Mix of holds and regular reps. See video
---------------------
Dual Dumbbell Rows On Incline Bench (incline bench used as a chest support. 2 holes showing. Both arms row at the same time)
(havent done these in a while)
60'sx20 (long holds)
100'sx20 (long holds)
125'sx10 (long holds)
Hammer Strength Iso Low Row Shoulder Press (seat set at line below 10 as usual)
180x30 warm
270x61 (PR. Brief rest pauses. See video. Have to check video to see exact reps, was atleast 61)
360x30 (PR. same. Still getting stronger despite twice a week overhead pressing and heavy pre exhaustion)
410x11 (PR. Same.)
See videos for 270,360 and 410 sets
Hammer Strength Lat Pullover (plate loaded)
180x30 (long holds)
180x25 (same)
180x20 (same)
90x40 (same)
Maybe some regular reps mixed in.
Lats were so swollen that I could almost lock elbow pads in place with fully contracted lats. Most pump Ive felt in lats. Heavy friction against the pads from the pump.
Standard Dumbbell Laterals with Long Holds at the top
30x15
30x20
30x20
Reverse Machine Flies
130x15 (long holds)
205x10 (same)
250x10 (mixed)
No rest til line
225x10
175x10
145x10
115x10
85x20
--------
Mixed with regular and long hold reps
KILL THAT SHIT
Videos will upload below, Later
KILL THAT SHIT
