The Beast's Training Journal!

[WalkingBeast]

Back and delts (trap focused laterals)


Second back session since the 6 week break (week 2) . Reintroducing more weight and reps and growing steadily. Strength is still way reduced all around but size is coming back quick, as well as strength.


225-226 lbs after 2 meals



Hammer Strength Lat Pullover (plate loaded)

no rest til line (holds and regular reps, mixed)

90x50
180x20
------

No rest til line (Mixed)

230x12
180x13
140x15
-------

Low Cable Rows (narrow handle, palms facing)

165x15 (long holds)
225x8 (long holds)
270x7 (regular reps)


No rest til line (Regular reps and long holds)

270x6
225x6
195x5
165x10
-------------

Cybex Lat Pull

205x12 (long holds)
305x10
305x13

Lat Pulldowns (narrow handle, palms facing)

195x6 (long holds)
240x3 (regular)

Dumbbell Laterals (trap focused version)

no rest til line

50x20
55x5
45x10
-----------

no rest til line

45x20
55x5
50x10
------------

no rest til line

60x15
45x10
50x5
------

no rest til line

60x10
55x5
50x5
-------------

no rest til line

60x10
55x5
45x10
--------

KILL THAT SHIT

 

[WalkingBeast]

Arms


Second arm session since the 6 week break. Triceps felt like they wanted to cramp up often during the tricep portion. Fatigued quick because of it. Ive had my triceps pop before but never any visible tears. They should strengthen and fill back out soon.

225 lbs after 2 meals

Straight Bar Pressdown (same range of motion as usual)

KILOGRAMS unless noted otherwise for pressdowns

No rest til line

35x50
65x20-25
95x5 (210 lb stack)
------------

no rest again

95x10
65x15
-------------

no rest again

95x10
65x15
-----------------

No rest again

255 lbs x 8 (45 lb plate pinned to stack)
95x7-8
65x10
-------------

no rest again

255 lbs x4
95x6
65x12 (triceps craming alot, fatiguing easily)
-------------

No rest again

95x10
80x8
65x8
--------

V bar pressdowns

KILOGRAMS again

No rest again

65x13
95x2
----

no rest again

95x5
65x10
----------

no rest again

95x5-10
65x15
-------------

Strict Alternating Dumbbell Curls (No twisting, palms facing forward entire time. SLOW with some holds at top)

30x20
45x10

No rest til line

55x5
35x8
-----------

No rest til line

Alternating Dumbbell Curl with reverse curl negative

65x4
35x5
------Slow----

No rest again

60x3
35x6
-----------

Incline Dumbbell Curls

45x9

Strict ALT DB CURLS again

45x5

Dumbbell Hammer curls

no rest again

55x5
45x5
----------

Incline Dumbbell Curls

35x17 (rest pause. Both arms and then one arm for 3 reps at a time)

KILL THAT SHIT

 

[WalkingBeast]

Chest and delts


Beginning of third week back from 6 week break. Strength is coming back a little each week. Next week maybe 275x15-20 and 315x10 on incline smith machine presses. Strength is still way down but it should come back quick.

Eating was low yesterday. Training and eating is in the background for now, but should get it back quickly. I started with smith inclines since Im aiming to break records on those and/or military smith machine presses once strength is back.

Started creatine again but will only take it on training days most likely, mixed in with my aminos intra workout.

224 lbs after meal

Incline Smith Machine Presses (Closer grip, down to about chin level and back up to lockout)

Bar x 70 warm
135x45 warm, adjusted bench 10 more
225x20 warm
275x11 (6 rep improvement from last week)
315x4 (once this gets back to 20+ strength will mostly be back)

No rest til line

315x4
225x10
--------------

Nautilus Overhead Press (plate loaded)(Seat set at line below "9") (mostly 3/4 reps with some full reps)

270x30 warm
450x9

No rest til line

500x4
450x4
360x5
270x10
-----------------

Hammer Strength Incline Press (constant tension style)

180x20 warm
270x17

No rest til line

360x6
270x6
180x10
------

Incline Dumbbell Presses (3/4 reps)

70x15-16
90x10

Dumbbell Laterals (trap focused version)

no rest til line

45x30
65x10
-----------------

No rest til line

75x10
60x10
45x10
------------

Shoulders and elbows still have some pain. Collarbone area as well with inclines. Nothing major. Should lessen as body re adapts to training.

KILL THAT SHIT

 

[WalkingBeast]

Chest and delts


Beginning of third week back from 6 week break. Strength is coming back a little each week. Next week maybe 275x15-20 and 315x10 on incline smith machine presses. Strength is still way down but it should come back quick.

Eating was low yesterday. Training and eating is in the background for now, but should get it back quickly. I started with smith inclines since Im aiming to break records on those and/or military smith machine presses once strength is back.

Started creatine again but will only take it on training days most likely, mixed in with my aminos intra workout.

224 lbs after meal

Incline Smith Machine Presses (Closer grip, down to about chin level and back up to lockout)

Bar x 70 warm
135x45 warm, adjusted bench 10 more
225x20 warm
275x11 (6 rep improvement from last week)
315x4 (once this gets back to 20+ strength will mostly be back)

No rest til line

315x4
225x10
--------------

Nautilus Overhead Press (plate loaded)(Seat set at line below "9") (mostly 3/4 reps with some full reps)

270x30 warm
450x9

No rest til line

500x4
450x4
360x5
270x10
-----------------

Hammer Strength Incline Press (constant tension style)

180x20 warm
270x17

No rest til line

360x6
270x6
180x10
------

Incline Dumbbell Presses (3/4 reps)

70x15-16
90x10

Dumbbell Laterals (trap focused version)

no rest til line

45x30
65x10
-----------------

No rest til line

75x10
60x10
45x10
------------

Shoulders and elbows still have some pain. Collarbone area as well with inclines. Nothing major. Should lessen as body re adapts to training.

KILL THAT SHIT

 

[WalkingBeast]

Back


Lats felt more pumped and fuller today. Slowly coming back from the 6 week break. Third week back.

Meals are mixed right now. Some days are enough to grow , others are low or below maintenance. Not rushing the process. Training is in the background for me now, but Ill get my lost size back eventually.

It shouldnt take too long to get back to where I was 2 months ago, size wise. Bodyweight and strength is still off by alot, but measurements are catching up. Weight is irrelevant as it can change with body composition and the fact that I havent trained legs yet. I can carry a decent amount of weight in the legs when trained.

Once Im back, then Ill increase everything when Im ready for a full growth phase. Most likely some time this year. No specific time in mind.

Largest arm back up to around 18 7/8 cold, down from 19 1/2 cold. Chest/back still hovering around 54 inches cold, down from 56.


223-224 lbs after 50 oz milk and 12 oz shrimp earlier in day

Hammer Strength Lat Pull Over (plate loaded. Lats starting to scrape the elbow supports again, so they are filling back out width wise)

No rest til line (Mostly holds and long holds, some regular reps, mixed)

90x50
180x25
230x5
--------

No rest til line (same style)

230x13
180x10
135x15
90x35
-------------

Low Cable Rows (Long curved lat bar with palms facing grip)

150x15 (holds, long holds)
225x5 (same)


No rest til line

Wider narrow grip handle, palms facing

225x5 (holds and long holds mixed with regular reps for all of these)
170x10
130x10
-------

Lat Pulldowns with Wider Narrow Grip handle

175x10 (long holds)

No rest til line (long holds)

235x5
175x5
-----------

Iso Low Row Hammer Strength (plate loaded)

No rest til line

180x25 (long holds)
270x5 (same)

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

270x12 (long holds)

No rest til line (Regular reps mostly)

360x8
270x10
180x10
---------

Acid coming up bad in throat. Nothing crazy needed at this point, just regaining lost size from 2 months ago.

Basically just doing the minimum to regain previous size and strength. The real training begins for me when my old size and strength is back. Everything prior is just a grind for me.

KILL THAT SHIT

 

[WalkingBeast]

Arms


Light and moderate volume


End of third week back from the 6 week break.

Experimented with close grip incline bench on the smith machine. Shoulder width grip. Caused alot of joint strain on the shoulders so didnt push it. Just sending the signal to get back to where I was before the 6 week break.

225 lbs before meals


Close Grip Incline Press On Smith Machine (shoulder width grip)

Bar x 30 warm
135x20 warm
185x9 Warm
135x30 (not to failure, just to warm up triceps)

This movement fucked with shoulders so didnt push it.

Straight Bar Pressdowns

KILOGRAMS unless noted for pressdowns

no rest til line

35x50
65x20
95x5 (210 lb stack)
35x15 Strict Alternating Dumbbell Curls (Palms face forward , no twisting)
------------

No rest til line

Strict Alternating Dumbbell Curls (palms forward, Slow and with holds on many reps)

60x5
40x5
-----

No rest til line

50x5
40x5
-------------

35x10

No rest til line

40x8
35x5
-----------

Straight Bar Pressdowns

KILOGRAMS unless noted

no rest til line

95x20
65x20
50x20
50x5 Alternating Dumbbell Curls with reverse curl negative
35x10 (same)
-----------------

No rest til line

255 lbs x 10
95(kilos again)x10
65x10
50x10
70x1 (Alternating Dumbbell Curls with reverse curl negative)
50x7 (same)
40x5 (same)
-------------------

Straight Bar Pressdowns

KILOGRAMS

no rest til line

95x10
65x20
50x10-15
----------

Incline Dumbbell Curls

Rest pause style (alternating arms one at a time)

45x5 (matched on each arm)
45x3 (same)
45x3 (same)
45x3 (same)
45x3 (same)

Alternating DB curls with reverse curl negative

45x10

KILL THAT SHIT

 

[WalkingBeast]

First day of my fourth week back from the 6 week break. Chest today. Ill aim for 275x15 plus and 315x10 plus on incline smith. See how my collarbone area feels. I dont want to fuck with that area too much if its still super tight. So Ill adjust volume and weight accordingly.

Once I get back to 315x20 or so, then I should be mostly back pressing strength wise. Dont know when Ill bring militaries back on the smith. I was doing militaries on a seperate shoulder focused day. Right now Im only training 3 days a week. So shoulders get hit once a week with chest, maybe twice if I hit them with back. Overhead pressing was getting hit 2 to 3 times a week when I was hitting it hard 6 weeks ago. That I may only hit once, twice at the most until I start training more and eating heavier(growth phase)

KILL THAT SHIT

 

[WalkingBeast]

Chest ,delts and rear delts


First day of fourth week back, from 6 week break. Having issues with right hand locking up bad. Pain during pressing. Had to use the thumb side of my right hand and put all the pressure on that edge of that hand. Fucked with my sets.

Still I increased 5 reps on my 275 and 2 reps on my 315 sets with the incline. Issue was real bad with the 315.

Not a big problem though. I can switch up to some hammer strength machines or hit some other movements and get the same size and strength gains, then come back to that movement later, if need be. Will feel shit out.


Im slowly re introducing volume, weight, reps, etc. Even food. Im just doing enough to get back for now. When Im ready for a focused growth phase Ill increase food intake, training days , volume, etc. Ill also hit strict side laterals and more rear delt work, traps. Im just focusing on the basics needed to get back. Not even training legs yet. Ill hit those when Im looking for overall mass again.

I may stay lighter until I hit legs again but I only care about upper body measurements and strength for now. So the weight doesnt matter.

For the growth phase Ill train atleast 4 times a week (training 3x now), possibly 5 again. Ill most likely bring back the dedicated overhead press day that I was hitting a few months ago. My delts really blew up and got stronger with all the volume (chest pressing and overheads, overheads only day, back and delts as well, trap focused laterals, strict side laterals, rear delts etc.)

Feeder routine will come back as well. 150 reps with the 15 lb dumbbells for 3 types of curls, nightly. And lastly legs training will return. Volume weight and reps will all increase, and food intake will be higher and more consistant. Mostly likely a 250 protein minimum and calories as needed.

Ive been eating around and over 200 pretty frequently now but I have days that are 80 grams of protein and 130, etc. So its not focused right now. It doesnt need to be to get back.

Kept volume low and just went for moving my strength up and getting some blood in the target parts.

226 lbs after previous nights meals

Incline Smith Machine Press with closer grip (mix of locked out reps and constant tension style)


Bar X test
135x30 warm
135x30 warm
225x20 warm

275x15 (5 reps up from last week, strength coming back weekly but still need to hit 315x20 to be back to around where I was)

315x6 (2 reps up from last week. See video. Major issues with right hand. Pressure from bar causing alot of pain. Had to use edge of hand which fucked up my power and reps, Same issue with 275, just more pronounced here. I was pressing with the part of the hand used to pound a surface on the right hand. Normally I press through the base of my palms. Grinded out a few more reps, despite)

No rest til line

315x3
225x10

----------

Same issues. Also trying to avoid tearing the right side of my chest. Has had cramping and tenderness ever since the two pops in that side.

Overhead Nautilus Press (plate loaded. Seat set to "9" line)

(mostly fast balllistics, 3/4 reps, some lockouts)

270x40 (brief rest pauses)
450x10 (same)
500x7 (same. Was up to 540x22 I believe. Slowly it will come back)


No rest til line

540x5
450x5
360x5
270x10
-----------

Incline Dumbbell Press

80x25 (bad hand issues with these too, didnt push it)

Dumbbell Laterals (trap focused version)

no rest til line

45x35
60x5
50x10
-------

No rest til line

60x25
55x10
45x10
------

no rest till line

50x25
65x5
45x10
-----

No rest til line

75x10
??x10
??x10
----------- Just grabbed what I saw, didnt look at the numbers on the dumbbells for the last two sets

No rest til line

75x10
50x10
45x10

---------

45x25 (brief rest pauses)


Seated Machine Fly

no rest til line

195x20
295x10
----------------

295x10 (long holds)

Reverse Machine Flies

135x20 (holds)


No rest til line (holds mixed with regular reps)

225x8
190x8
160x8
135x10
---------

See video below

KILL THAT SHIT

 

[WalkingBeast]

 

[WalkingBeast]

First time testing the new camera mount. Same product just a replacement. Works well. Other one broke. I had to use plates to hold it stable during the incline and military vids.

Its redundant, but Ill film some of the comeback training to show what Im doing. I use the footage to see how far along I am as well.

KILL THAT SHIT