The Beast's Training Journal!

[WalkingBeast]

Arms


Break return. Leaning out phase.


Second week back from 5 1/2 week break. Chest had a sudden jolt, cramp type sensation just with regular movement prior to the session. Sharp pain for a few seconds only. Left side. The side that I popped a few months ago. The right side I had 2 pops in as well. Some mild pain in armpit area too, where the chest muscle inserts. I didnt go heavy on triceps because of that. Only up to the 210 lb stack. Triceps are still fuckin weak though too. But its only second week back. Triceps fatigue and cramp easily. Similiar feeing to my chest. I thought I tore both triceps a while back but MRI scans showed everything connected. Still theyve always been crampy and fatigued quicker since. I still got my strength up to 300x30 on pressdowns. So the strength does come back with triceps. Still the chest area is very tender , especially after training it very light the other day. Though the nautilus overhead shoulder press causes my chest to jolt and spasm during the sets, so I may swith to a more delt isolated movement. The iso lateral hammer strength press, and just stick with that for shoulder presses.

The chest issue has the potential to derail all my training right now. I have no issue taking many months off, if need be. Ive done it enough times. The muscle fills back out quick again. I will try to avoid a full tear if possible. Cardio is not really needed on training days. With arms I moved very quick between sets as well.

Ive been in the gym 7 days a week for now. Cardio 4x a week and weight lifting 3x. I have some Lipo 6 fat burner pills left from a while back. Ill take 2-4 of those a day ontop of my usual caffiene intake to speed metabolism further (200-400 extra mgs of caffiene ontop of the preworkout stims). Diet has been mostly vegetables (spinach) and protein. I also drink chocolate milk, 30-60 oz. Fairlife version with 1/2 the sugar and 50 percent more protein. Im still filling out my muscle memory, but I should slowly lean out as well. I estimate I will get back up to atleast 235 lbs with the water weight from creatine the HRT and also just filling out my deflated muscle from the break. Then at that point the scale may go down. I dont care about the scale weight, just measurements. Getting rid of this gut to see if it fixes the acid issues.

226 lbs after meal


Strict Straight Bar Pressdowns

(KILOGRAMS unless noted otherwise)

no rest til line

35x100
65x40
95x5 (210 lb stack)
----------

no rest

95x15
72x15
65x15
50x15
-----

No rest

95x10
80x10
65x15
57x15
-----------

V bar pressdowns

KILOGRAMS

no rest

95x13
80x10
72x10
57x10
--------

(triceps locking up alot and fatiguing fast, cramping, but this diminishes after several weeks back)

No rest til line again

95x12
80x10
65x10
57x10
--------------

(Rest was also low between the no rest sets, and during curling. Main purpose was to keep my heart rate up and send the signal back out to the muscles to fill back out)


Strict Alternating Dumbbell Curls (No twisting. Palms face forward. Mostly slow, with some holds)

No rest til line

35x20
50x2
35x5

(Mix of both arms curling simultaneously and one arm at a time on all of these)

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

No rest til line

55x5
45x3
35x5
-------------- (Biceps crampy and fatiguing early like all my other muscles lately. This also diminishes with time back)


No rest again

50x5
35x10
-----------

no rest

35x12
45x4
-------------

Alternating DB curls with reverse curl negative

no rest til line

45x10
35x5
----------------

Same again

60x3
50x3
35x10
-------------

Same

50x6
45x5
------

Low volume and very light but all that is needed for now

KILL THAT SHIT

 

[WalkingBeast]

35 minutes cardio


Still up from previous training session. Got it over with. 35 minutes was easy today. Where as I struggled to hit 20 minutes my first session. Different gyms and different elipticals/steppers too. Switch between 3 gyms. Its all experimental at this point as I never really tried leaning out before. Ill grind it out until its done though this time around. Only because I want to get rid of this acid if possible.

Will most likely stick with 7 days a week training. Atleast 3 of those weight lifting days where cardio is optional, the other days will just be cardio and/or anything extra I feel like adding in, if anything. The lipo 6 fatburner pills are definately speeding up metabolism, making me warmer, sweating alot more. So Ill finish those off. 2-4 caps daily. Extra 200-400 mgs of caffiene and whatever else is in that shit. Its easy so far just mundane. Hate to eat so restricting calories is nothing for me.

There will be alot of tweaking and it will probably take me a good amount of months to get to a good point, for me, but Ill figure it out as I do it.


Estimated 228 lbs being up from previous night, milk, water (this scale is usually 3 lbs off , but these scales are not maintained. Heavier than I was prior on my digital scale)


KILL THAT SHIT

 

[WalkingBeast]

FILLING OUT QUICK. THIS IS MY SECOND WEEK BACK FROM THE 5 1/2 WEEK BREAK. ARMS ARE BACK UP TO 19 INCHES FLEXED COLD, CHEST 56 FLEXED COLD, 27 1/2 INCHES AROUND LEG.

PEAK MEASUREMENTS ARE 19 1/2 ARMS, 56 CHEST, 29 LEGS. THIS IS A LEANING PHASE THOUGH. SO IM STILL JUST FILLING OUT MY MUSCLE MEMORY.

LEGS MAY HAVE GAINED 1/2 AN INCH FROM THE WATER WEIGHT OF CREATINE AND HRT OR MAYBE GETTING SOME STIMULATION FROM THE CARDIO DAILY. CALVES HAVE BEEN SORE AS HELL DAILY. SO THEY MAY GET SOME GROWTH STIMULATION FROM CARDIO.

STILL FIGURING OUT THIS LEANING OUT SHIT, BUT HERES AN EXAMPLE OF WHAT A DAY MIGHT LOOK LIKE FOR ME (THIS WAS YESTERDAY)

(pumpkin seeds)(48)(5 string cheeses)(83)(30 oz choc milk)(128) 3 turkey patties with avocado and peppers topping for first meal, (179)(can of spinach)(189) 12 oz shrimp for second meal,


267 grams of protein


THE GYM CLOSES IN 2 HOURS SO I MAY TAKE TODAY OFF. IM GROWING ANYWAY AND MY CALORIES ARE ALOT LESS SO I SHOULD CONTINUE TO LEAN AS MY MUSCLE FILLS OUT. CARDIO I CONSIDER OPTIONAL , SINCE DIET IS GOING TO BE THE MAIN THING THAT LEANS ME OUT. I PLAN TO KEEP UP WITH IT THOUGH.

TODAY WAS GOING TO BE A BACK SESSION BUT ILL MOVE IT TIL TOMMORROW I THINK SO I HAVE MORE TIME TO TRAIN.

I WONT BE BUSTING MY ASS WITH THE ROUTINE, BUT ILL GET THIS LEANING OUT SHIT DONE. ILL KEEP WITH IT UNTIL I GET THE DESIRED RESULT. THEN I CAN FOCUS MORE ON NEW MUSCLE GROWTH.

KILL THAT SHIT

 

[WalkingBeast]

Delts (trap focused laterals) , Rear delts , 10 mins cardio


Leaning out phase. Light , low volume

Time constraints.

50 minute session

Got into the gym late so time was limited. The extra stimulants combined with the constant pace of the lifting portion made 10 minutes of cardio much harder than the 35 minutes I did the other day. Heart rate was already wild before starting cardio. So it was efficient enough.

I was going to hit back and delts today, but Ill move back to tommorrow. Not enough time. Arms are back to 19 inches cold, chest 55 , legs 27 1/2. So the size is coming back up despite the low calories and little to no starchy carbs.

The only carbs Im getting right now are from some powerade or chocolate milk. Sugar carbs. No starchy carbs. Some extra calories from spinach too. Mostly a protein diet right now. Switched to diet soda at the beginning of this phase. No side effects from the chemicals in it this time.


225 lbs estimate (usually 3 lbs lighter on this scale) after protein bar


Weight lifting portion was completed in 40 minutes

Dumbbell Laterals (trap focused version)

40x50
55x5
---------

again

55x16
40x10
------------

Again

55x20
40x20
-------------

again

55x20
40x14
--------------

again

55x15
40x10
-------------

again

55x20
50x10
------------


Reverse Machine Flies (holds mixed in)


130x20
180x10
220x10
220x15
220x10

10 mins cardio

KILL THAT SHIT

 

[WalkingBeast]

The chocolate milk I mentioned is fairlife brand. 50 percent less sugar, 50 percent more protein, 2 percent fat. So not as calorie heavy as whole chocolate milk. Also lactose free. No digestive issues.

Two issues with that brand though. More protein means it rots faster. Or atleast turns to chunks. I just picked this up

https://www.amazon.com/Mighty-Mug-G...1468717040&sr=8-2&keywords=mighty+mug+thermos


Keeps my milk cold ALL day. Thats one benefit. The other benefit is that its spill proof. Since my hands have constant numbness my spatial awareness is fucked up. Thus I easily spill shit. Its happened enough times where I spilled 30 oz of milk to be a fucking nuissance. So its worth the 30 bucks to avoid that issue.

Ive posted this many times before, but milk is the most anabolic food ive used. I drink it throughout the entire day. It keeps slow digesting casien protein drip feeding slowly into the muscle all day, as the muscles need it. In my case it also does not effect how much solid food I can get down. So I always highly reccomend that shit for adding muscle. There is a skim version too for less calories. Depends on your goals. Im getting leaner so far on the chocolate version but Ill see how that works out long term. Im eating mainly only protein foods and veggies. So my calories are still pretty low.

The cap comes off as well. The cap is good because it holds in the cold air and prevents some spash when drinking fast. 18 oz is a good amount and since it stays cold you do not need to clean the inside often.

Would highly reccomend, especially if you spill shit. If not a regular thermos is probably good. I wont have to dump as much milk down the drain since it stays as cold as it was when I poured it in, for many hours. 14 hours according to label. I havent left it out that long yet though.

I reccomend this over the regular cup version which is way more expensive for some reason. The cup wont keep shit cold or hot.

I also got in DMSO and horse ligament cream. The ones I linked earlier. Havent tried either yet. Have to read up on the DMSO as its used to absorb meds through your skin. I got this to avoid digestive isssues with NSAIDs. Havent researched the best way to use yet.

Horse ligament cream I havent tried yet but supposed to burn like hell. I got it for possible use during training on painful areas. Its supposed to increase blood flow in the muscle too, so it may have other benefits. Will try it sometime. Those are also obtainable on amazon


KILL THAT SHIT

 

[finewayne]

a real motivation for me..thanks for sharing

 

[WalkingBeast]

Back


Time constaints again.

55 minute session. Leaning out phase. Light, low volume

Since I often wake up late evening with no sleep schedule, weekends sometimes end of being limited. Gyms close at 8pm on weekends.

Still leaning out so it wasnt really an issue. Second week back training from 5 1/2 week break. End of second week. Most of my size is back but still sending signals for the muscles to adapt to weight lifting again.

Had no time to eat anything substantial. Protein bar with stimulants was it.

Eating was down last night as well. Mostly milk. So I was lighter today.


223 lb estimate after protein bar (3 lb difference on this scale usually)


Iso Low Row Hammer Strength (regular reps mixed with holds on most sets)

no rest til line

90x50
180x20
270x10
----------

no rest til line (alternating sides this time)

360x10 (on one side, then matched on the other side. Dont like this for each listing)

360x5 (matched again)
270x10
270x5
180x20 (both arms this time)

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

Heart rate is fast today due to stims and empty stomach, low carbs, but that works for burining calories

Iso High Row Hammer Strength (plate loaded again)

270x10 (holds)

No rest til line

all holds

270x12
180x15
-------------

Cybex Row (pin loaded. Couldnt find close grip handle for low cable rows)

150x10 (holds. Already winded by this point)
150x15 (same)
150x12-15 (same)


Low Cable Row With Long Straight Bar (overhand grip. Only one I could find)


Holds

130x15
170x15

Dual Dumbbell Rows (incline bench as chest support)

65x20 (dumbbell in each hand, holds)


55 minutes, gym closed

KILL THAT SHIT

 

[WalkingBeast]

Horse linament product was weak as FUCK. Niether me nor my fuckin horse were satisfied. So I strangulated that shit and made hot dogs

KILL THAT SHIT

 

[WalkingBeast]

About to attempt more chest rehab and shoulder work. I will probably have an answer within the next few weeks , brought on either by tearing, popping or improvement in the area. Chest has been extremely tight and have already popped it 3 times in the last year or so. No visible redness but very bad lock ups followed by tenderness for some days.

Im going to try warming up the shit out of my chest and then hitting the bench press like machine with light weight and just pump the shit. Last time I did that the area felt worse.

So I am very undecided now of what I will do about it. I can take a long break, or I can continue to try and rehab it. Took 6 weeks off already with no improvement. It will be a difficult call but something should happen soon to clarify.

KILL THAT SHIT

 

[WalkingBeast]

Chest Rehab, Delts, Rear Delts, 15 minutes cardio


Leaning out phase. Break return.


I went extremely light for chest today, to try and rehab the shit. I didnt have any real pain. Some dull aching. Not as bad as last time. I warmed the fuck out of the area and did mostly super light dropsets.

This may work to restrengthen the muscle and tendons, from whatever damage was done. I will probably stick with this style of training for chest for a while, even if it feels better. Tearing or popping that shit again will most likely mean a long break next time. Since thatll be the last thing to try, if I cant rehab it with light training.

For shoulder pressing I used the iso lateral hammer strength purely. This machine is the hardest press of the two, but also is all front delt basically. On the nautilus overhead my chest muscles were having spasms and shocks due to not being warmed up and still being damaged.

Ill start with chest work as well since my shoulder presses will be much heavier once my strength is back, and it will be better to have that area warmed up.

The rest was various dumbbell raises. I did front raises to cut back on the amount of pressing today. They give some pain in the joints but it was managable.



225 lbs (up from previous night)


Flat Barbell Bench Press (just to warm up my chest and stretch it)

45x100 + with bar stretches (didnt count them all)
45x100 + (same)

Flat Dumbbell Presses (super light to get some blood in chest and try to rehab the area)

No rest til line

40x50
60x20
--------

Same

60x25
40x20
-------------

same

60x30
40x20
-----

Iso Lateral Shoulder Press Hammer Strength (plate loaded)

no rest til line

90x40
180x20
270x5
-----------

270x20
360x7

No rest til line

360x8
270x15
180x30
---------------

Nautilus Horizontal Chest Press (plate loaded)

no rest til line

90x40 (barbell grip)
90x30 (palms facing grip)
90x10 (barbell grip)
90x10 (palms facing)
----------

Same alternating method again , No rest til line

140x25 (barbell grip)
140x10 (etc)
140x5
140x5
-------------

Dumbbell Front raises (Rotated between palms facing eachother, to palms facing floor. Also rotated between one arm at a time and both simultaneous)


Mostly holds and long holds at the top

30x20
40x10
30x10

Dumbbell LAterals (trap focused version)

40x30

No rest til line

60x20
40x20
----------

Again

70x15
40x15
-------------

Nautilus Overhead Press (plate loaded)

90x50 (not even close to failure, just pumping shit today)


Reverse Machine Fly

130x25 (long holds)
220x10 (regular)
190x11 (long holds)
190x10 (long holds)


15 minutes cardio

Drowning in acid by the end. Thats why some of the weight lifting was cut short.


KILL THAT SHIT