The Beast's Training Journal!

[WalkingBeast]

Another very similiar diet today:




Big100 metrx protein bars for first meal, (31)Big100 metrx protein bars for second meal,(62) 4 large sausages for third meal, (122))pumpkin
seeds)(146)Big100 metrx protein bar for fourth meal, (177)(18 oz skim milk)

(204 protein)


This is the general idea of this leaning phase for now. Very simple and easy to follow right now. Ill tweak it as progress slows. I dont list things like powerade, mostly used for meds and also Monster Energy drinks. I probably consumed less than one Monster today. I use the tea versions though. They claim only 20 calories a can. I feel they are useful not only for giving me a little energy but speeding my metabolism. Which is a common use for caffiene. They have two other huge benefits for me however. They make me hungry for when Im trying to gain muscle. They speed my digestion. I get rid of all the intestinal content much more effectively and am able to replace that with new food constantly. My digestion is still heavily impeded but this helps me majorly. Caffiene is often listed as the enemy of GERD and IBS, which I have both stomach issues, however I find what works for me and dont follow guidelines. Caffine has been super effective for me to speed digestion and stimulate my appetite while eating for muscle. During the leaning phase it should just help with digestion and metabolism.

KILL THAT SHIT !!

 

[WalkingBeast]

Back and Delts (trap focused laterals)



Super light, leaning phase.

Time constraints. 45 minute training session. Gym closed early.


Weekends tend to fuck me up since I wake up at night often. I didnt have much time so I used the Karbolyn for energy. Its a carbohydrate powder. Pretty fuckin worthless product for what Im doing, it seems. Way overpriced for corn and potato carbs. Supposed to absorb quickly. I only took 50 carbs from it but it didnt really do shit for energy. I didnt have time to eat.

This session was possibly better than nothing. Im only leaning now anyway. Im considering switching things up next week. Maybe eating more and training more while trying to add muscle but not gain any sloppy weight back. Still havent decided. Dont really want to regain the two inches on my gut that I just lost.

225 lbs before meals

Iso High Row Hammerstrength

No rest til line (mostly holds)

90x30
180x15
270x6
--------

Switched up between one arm rows and both sides on hammer strength rows today.

No rest til line (see video)


360x15 (alternating sides. Forgot to row with one side)
270x15 (same)
180x20 (both sides simultaneous)
-------

Iso Low Row Hammer Strength

no rest til line

360x8-15
270x10-20
180x20

Wasnt really paying attention to numbers. Alot of holds)

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

Low Cable Row With wide palms facing bar (couldnt find close grip handle)

150x15 long holds
210x12 same, Light headed as fuck by this point. Too low carbs

Dumbbell Laterals (trap focused version)

no rest til line

40x20
50x10
-------

Rest pause style for this set . Brief rest between each set

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

65x20


Back side camera was much better on this phone today (new phone). However I cannot really see what I am filming with the way I have the camera mounted. I will switch to a dedicated camera when it arrives. Other video did not film.

KILL THAT SHIT

video below

 

[WalkingBeast]

 

[WalkingBeast]

Chest Rehabilitation


Light rehab, leaning phase


Time constraints.

I really only had time to train chest today. I will hit shoulders on another day. Strength is still coming up in chest and it seems to be re inforcing weekly. Im still keeping shit extremely light. Once I can rep out the 100s for 50 or so reps my chest should have most of its size back, I think. I was doing 48 on incline db press which should be the harder movement.

I will have to fast tonight so eating will be only 2 meals for the day. Doing it for bloodwork. I will be changing things up tommorrow. Im going to add in more protein and calories overall and probably increase training frequency, maybe even volume. Maybe add legs back into the mix. I want to try gaining muscle during this leaning phase. So I may aim for 3000-3500 calories. I figure if I can build more muscle while keeping my waist the same size then its still leaning out. Though I will focus on bringing the gut mass down after Im done with that. Maybe even go back to that sooner. This is all experimental for now. If I see my waist growing again I may cut back again. I want to try gaining muscle through quality food only this time. Without over eating heavily. Ill take it by the day.

Karbolyn was decent today. I took 100 carbs this time after a protein only meal. Decent energy but way overpriced for complex carbs. Could easily get my carbs from oats or grits. Ill finish it up though.


223 lbs after meal


Flat Barbell Bench Press (warm up only)


bar x 100 + with stretches on each side


Nautilus Horizontal Chest Press (Not pushing the muscle too hard since I can still feel some tenderness in tendons)

no rest til line

90x50 barbell style grip
90x40 inside palms facing grip
180x20 barbell
180x10 inside
------

No rest til line

180x30 barbell
180x15 inside
----

No rest til line (see video)

320x10 barbell
320x5 inside
270x10 barbell
270x3 inside
180x10 barbell
180x10 inside
180x5 barbell
180x5 inside
------


Flat Dumbbell Press

no rest til line

50x50
70x20
-----

no rest til line (see video)

100x21
70x15
50x15
----------

No rest til line (see video)

105x9
70x15
------------

No time to hit shoulder presses or laterals, rear delts today. Will hit next session. Should have better camera soon. Overstimulated today as I took 400 mgs caffiene accidentally. Usually 300 is my sweet spot.

KILL THAT SHIT

vids below

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

 

[WalkingBeast]

The start of a new diet plan today. Today's intake:



9 egg whites and 1 cup mozarella cheese for first meal, (73)

Met rx protein plus bar for second meal, (103)

1 pound of red meat (3 patties) for third meal, (175)

(18 oz skim milk)(202)(18 oz skim milk)(229)

Met rx protein plus bar for fourth meal, (259)(18 oz skim milk)(287)

12 oz shrimp for fifth meal,

(365 protein)



My cut off point for the day's diet is 7am and its 5am now. This will probably be the last thing I eat before going to train.

Ive changed my diet plan. Right now I want to try something more advanced, even though Im new to leaning out. I want to try and gain some muscle while getting leaner or at the very least keep most of my muscle while leaning.

Its worth trying, because if I can do it then I can save alot of time by not having to dedicate a year everytime I want to clean up sloppy weight. If I can do both simultaneously. Regardless Ill gain knowledge.

Worst case scenario I gain the 2 inches back on my gut that I lost so far. I should be able to add some muscle atleast. Ill try this for maybe 10 weeks and see where I end up.

I wont be counting calories but Ill be aiming for all clean sources of food. No filler foods. High quality complex carbs will be added in too but not super high amounts. Mainly protein will be jacked up to see what that does.

Most days will not be this high in protein and overall meals. The bloat carries over and limits that. I will be consistantly eating heavier though.

Also I will be increasing my activity level to go along with the increased feedings. So shortly I will go train legs I think. Just to send a signal. Its been many months.

Leg training is a great way for me to keep my metabolism faster and get some training in. Normally id ignore chest soreness, but my chest is very sore due to doing this rehab training. It means my chest gets overly sore even with this bullshit chest training Im doing now. I can very easily pop it again. Even with leg presses I tense my chest fully when I do them and my lats. I have to resist that urge today.

That chest soreness can be an issue for any upper body training. Since its involving the tendon damage Im assuming I did. So I have to tread carefully with that.

I may go back to a dedicated shoulder day again too. So hitting delts twice a week. Will see though. That would further increase activity level and might be beneficial with leaning.

I cannot use shakes anymore as a shortcut. Its all solid food except for the milk. Alot more work but I can get it done. Luckily the protein bars have been working great to add some extra nutrition easily. The milk is always my main staple these days.

My weight will probably increase more with leg training as well. So I may not actually lose weight for a while. I still have some more muscle memory size to regain from the break.

KILL THAT SHIT

 

[WalkingBeast]

Now Ill train legs. Took the karbolyn and then fucking passed out.

Nothing really worth filming today. This will be to send a signal to the legs again. They havent been trained in months. During any growth phase I always train legs because Im anxious to train more. The way I train , I need my recovery days. Especially as an old sack of shit.

This will increase my activity level and should add some extra body mass. Im doing it more for the extra training vent and also the speed up in metabolism.

I want to get leaner and gain some muscle at the same time if I can or atleast minimise my losses.

I may have to pick a side after a few weeks. I dont know yet. Meaning I may need to decide to focus on adding clean muscle with a clean but heavy food intake. So it may become more of a clean growth phase. Hopefully I will not add any gut mass back, since I just lost 2 inches. Regardless I will go back to what I was doing with leaning when the 10 week phase ends.

KILL THAT SHIT

 

[WalkingBeast]

Full legs minus calves


Leaning/growth phase


This was my first leg session in 3 months. Part of that time also including a 5 1/2 week break from eating and training.

Legs are down to 27 inches cold flexed. Muscle memory should bring them back up to 29 inches. Though it may depend how much leaner I am too.

I went back to focusing on depth with the leg presses over super high reps. The 100 plus rep sets really wear out the knee joints. Though eventually when my leg strength comes back Ill be hitting 800 for 50-60 deep reps and 1000x30-40 plus, etc. I stopped going low rep with legs many years ago. The weight gets extremely damaging on the joints. The lowest reps Ive gone in recent times, that I can remember is 1200x24 after heavy pre exhaustion up the pyramid. Though Im concentrating more on depth now.

I added legs back in to speed up metabolism and add some overall mass during this leaning/growth phase. As mentioned Im trying to do both at the same time. So its all experimental for now.

As mentioned, my diet has been changed. Focusing on higher protein and adding in some complex carbs to the mix. My current diet was working to regain most of my muscle memory size from the break, but I was starting to hit a plateau. Adding new muscle will require more nutrients than filling out the old.

Ill see if I can get leaner and grow at the same time. If Im not moving in that direction then I will just go for size again and resume leaning after the 10 week phase is over.

224 lbs before meals

Nautilus Nitro Leg Extention

Rest pause sets (brief rest pauses)

110x100
170x100

No rest til line (brief rest pauses still)

210x40 (hard on knees, lowered weight)
170x75
-------------

150x100
150x100

Lying Leg Curl

95x25
140x15

No rest til line

210x5
180x5
150x5
------
150x10

Leg Press (Focused on depth)

300x50 warm up only
500x40
700x30
600x40

Hip Abduction

no rest til line

55x40
115x20
175x5
--------------

again

175x10
140x20
100x20
---------

Hip adduction

no rest til line

85x40
145x20
220x5
-----------

Again

220x5
160x5
???x5
100x10
--------

KILL THAT SHIT