The Beast's Training Journal!

[WalkingBeast]

Yesterdays intake:



Met RX protein plus bar for first meal,(30)

Met rx big 100 protein bar for second meal, (61)

5 soft steak tacos for third meal,(135)

Big100 met rx protein bar for fourth meal, (166)(20 oz skim milk)


(196 protein)


This is an example of a bad eating day. Alot of protein bars to fill in gaps and one high calorie meal to make up for missing alot of food intake earlier. A doc appointment threw off my timing. Just didnt push consumption. Protein is still around 200 grams though. This is just to show how different each day can be for me, food wise

KILL THAT SHIT

 

[WalkingBeast]

About to hit arms. I may have to eventually try not training them at all for a month or two. In the hopes that maybe re introducing training will elicit some type of shock or adaption growth. Ive tried just about everything else and they dont break 19 1/2 cold, since 2012 when I first hit that mark.

Ill try focusing on a massive pump and inflicting maximum pain and pump today. Though at some point I may need to try backing off training them to see if it does something. My back and pressing work would probably also improve during that period since arms wouldnt be recovering all the time.

Maybe will film a set of curls or something like that. This fucking phone is very hard to film with and the mount is unstable. I have to pick up the dedicated camera soon from my mail box.

KILL THAT SHIT

 

[WalkingBeast]

Arms


Super light and low volume. Leaning/Growth phase



I switched up my tricep training today. I havent been squeezing the contractions and locking out on pressdowns for a very long time. Only on a few reps each set. Reason being I got real bad tendonitis when I did that frequently. I was also doing long holds with plates added to the stack. To negate some of the damage I will probably just stick with the 210 lb stack only. Ill try it for a while because for a while Ive just been burning the fuck out of triceps by just doing mass amounts of reps and banging them out. Not really feeling or connecting with the muscle. Maybe that will elicit some new growth. It worked very well for my lats, since I added in holds the last few years.


I also added in a new movement. Flat dumbbell presses for triceps. Doing them with arms tucked at my sides and palms facing entire time. Not using chest at all. All tricep. I may play with these and use them for a while as well. Something new. Since palms are facing you cant do this movement with a barbell.

The karbolyn is definately not a good product for me personally. It seems very high sugar and made my acid really fucking bad near the end of my training. Maybe ill cut it back to one scoop or take it earlier and not during training. Just to use it up.

Ill try to exploit the long holds on triceps until my tendonitis gets bad again, if that occurs, then Ill go back to what I was doing before. I try to avoid locking out these days and my elbows have benefitted immensely. I also keep constant tension on the muscle and it blows out the target area with a crazy pump, sicne the muscle has no rest. With triceps though this may not be the best thing. Since the tricep gets used the most toward the lockout. So I was really only getting a partial contraction with them. Ill see if that yeilds any new result. Something needs to change with arms training. Possibly even not training them for 2 months or so to see if I can shock them when I train them again. They have been extremely stagnant while lats continue to grow yearly.


It was extremely hard to break past 19 inches cold. When my arms were 17 inches cold flexed they would pump to 18 1/2 inches with a full arm pump. Once I got to 18 3/4 inches cold flexed they only pumped to 19 inches with a full arm pump. Only 1/4 inch from a pump. Very strange. It made it seem like they had a limited capacity and I was maxing it out. I did eventually get them to 19 1/2 cold flexed and 20 with a pump, but it took a very long time to break that plateau. I also spent 4 years in the 17 inch range , so this is not that new. Its gotten harder as Ive pushed them farther however. Not the case with my lats though. Every bodypart is different. I dont know if there is some limitation in the fascia or what. Because even now at 19 1/2 inches cold they only get to 20 with a full arm pump. Only 1/2 inch from pump. Can never figure the shit out, but eventually Ill break through. Strangely the relaxed measurement has grown while the flexed measurement did not change. They used to be 16 1/4 with straight arm relaxed and 19 1/2 flexed cold. Now they are 17 inches with straight arm relaxed and 19 1/2 flexed. So that is some type of odd growth but I dont know how to interpret it. All I can is keep tearing that shit up and feed it or try a rest from arms training.


I went for pump and pain only today. Very light. I do feel some elbow pain when I do those long holds and lockout but it will probably take a few months before it gets bad, if it does, doing it this way. It can be healed by switching back to the way Ive been doing the shit.


Waist is staying about the same, and body weight is pushing toward 230. I would be ok with keeping my waist the way it is and adding some new muscle right now. Id like to try and avoid gaining the 2 inches back that I just lost around my waist. Will see what happens though.

227 lbs after meal (3 lbs added to match main scale at other gym)


Incline Dumbbell Curls

35x40 (Brief rest pauses used. Hard contractions at the top, with alot of holds)

No rest til line

40x20
35x5 Alternating dumbbell curls with reverse curl negative, standing
-------
no rest

45x12 (brief rest pauses. Incline curls again)
35x5 alt db curls w/ rev curl neg
-----

Straight Bar Pressdowns

KILOGRAMS for all pressdowns

No rest til line

LONG HOLDS and LOCKOUTs on each rep this time, for all pressdowns today

35x20
65x20
95x10 (210 lb stack)
45x10 strict alternating db curls, palms facing entire time, no twisting
-------

No rest til line

95x20
80x10
65x10
57x10
45x10 strict alt db curls
------------

No rest til line

95x20
80x10
65x10
57x10
45x10 strict alt db curl
----------------


V bar pressdowns (same style. Long holds locked out)


no rest til line

65x10-20
95x5
65x10-15
45x10 strict alt db curl
--------

No rest

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

NEW MOVEMENT

Flat Dumbbell Press For Triceps (palms facing , elbows at side, no chest involvement, all tricep)

60x20
60x40
60x38

Most of these reps were either locked out or very close to lockout, but some constant tension in there too.

This movement felt good on the triceps. Ill incorporate that for sure. Maybe even prior to pressdowns on some days to try them fresh.

Maybe Ill film em to illustrate the movement better.

Seated Dumbbell Curl (Using the short shoulder press bench. 90 degree bench)

Brief rest pauses only (Long holds with a very hard isometric contraction at peak contraction for each rep)

35x30
20x10
--------------

20x30 (brief rest pauses only)
20x30 (same style)

KILL THAT SHIT

 

[WalkingBeast]

Outside of lats, under the arms got super sore from the shoulder pressing the other day. Its unsual because my lats and back are super resistant to soreness and very hard to get sore. They dont even get that sore when I train them directly.

I assume its from the iso lateral hammer strength press. Possibly all the extra reps I did with the dropset and the few sets with 450. Its the hardest shoulder machine I use of the two by far and lats definately play a part in pressing power and stability.

I will likely hit back on sunday. I have a tension band that I have to pick up as well, from my mailbox. The HD camera as well. Ill see about how I can implement the band for an extra layer of tension on some machines.

KILL THAT SHIT

 

[WalkingBeast]

Yesterday's intake




12 oz shrimp and bag of rice for first meal, (90)

Big 100 metrx protein bar for second meal, (121)(30 oz skim milk, some cereal)(169)

Big100 metrx protein bar for third meal, (200)(20 oz skim milk)(230)(cereal,pumpkin seeds)(259)(7 slices cheese)(301)

Big100 metrx protein bar for fourth meal,

(332 protein)


KILL THAT SHIT

 

[WalkingBeast]

Legs got sore as fuck from hitting them for the first time in 3 months. I always get overzealous and hit sessions with full to near full intensity and volume when I return from any breaks. Im not one to scale sessions back unless training around an injury usually. Knees feel like they are about to lock and cramp when I bend wrong.

That should add some extra overall mass to this phase. Triceps got quite sore too from the cramping holds on each rep. Ill hit them this way for aslong as my elbows allow. Something has to change with my arms training or regimen, I think.

Biceps are pretty sore too. Delts only slightly. They take alot of abuse to get sore at all, similiar to lats. Biceps used to be that way but they arent nearly as strong as they used to be. Too much damage I think. Triceps took over in that area , strength wise, but are still shitty size wise.

Today will be an off day. Tommorrow will most likely be back. I will probably continue hitting traps twice a week or so through the hybrid laterals I do. Usually with chest and back training.

As far as doing twice a week with overhead presses, I may not go that route as I was considering. My chest is a high risk now since Im rehabilitating the area. I can try maybe doing it by sticking with iso lateral hammer strength presses only for my overhead press movement. That is ALL delt. So its the safest movement in that regard. Ill see how shit feels. I have been getting very sore since Ive been back from the break, so Im inflicting pretty heavy damage to the muscles for now. As they adapt it takes more and more abuse. Im still not 100 percent from the break I took.

KILL THAT SHIT

 

[WalkingBeast]

Today's intake


Big 100 metrx protein bar for first meal,(30 oz skim milk)(76)

Japanese buffet (steak,sushi rolls, shrimp) for second meal, (126,estimate)


Big100 metrx protein bar for third meal, (157)(18 oz skim milk)


184 grams protein



Very low intake today. Acid was real bad all day and night after the buffet. Sticking to cleaner protein only sources and cleaner carbs has been alot better. Also not overeating calories in one meal. I just did a very rough estimate for the buffet as I did not even try to count anything. It was just one large plate filled with fried shrimp,sushi rolls and steak basically. Not a huge amount of food. I was going to eat more later but the acid was very bad.

Each day is different. I should have less problem sticking with my normal foods.

The HD camera came in and the high tension band. So I will film some back shortly , if just to test the camera out.

The band I keep in my gym bag. Havent decided exactly what to use it for yet.

KILL THAT SHIT

 

[WalkingBeast]

Chest/back measurement holding at 55 inches now. 1 inch down from peak size.


Largest arm around 19 1/4 cold. 1/4 inch off from peak.


Legs gained 3/4 inch after previous leg session. At 27 3/4. 1 1/4 inch from peak.


Waist is still getting as low as 38 around waistline and 40 around navel. Though is often 38 1/2 to 39 around waistline and 41 around navel due to bloat from food.

Still filling out without getting fatter for now. I can possibly get leaner in the sense that my navel and waist can stay the same and I can add to my muscular measurements. Im not sure that Ill make any reductions during the next 9 weeks of this growth/leaning phase. I can resume leaning focus afterwards. I would like to grow and atleast not add fat during this phase.


I could feel my legs swollen the last few days after hitting them for the first time in 3 months. So it comes back very quickly.

Ill film some back today to test out the new camera I got. The quality should be a little better and its much more reliable and quicker to use it seems.

Probably wont be anything super heavy today. Maybe Ill try chin ups at this lighter weight and see if I can break 30. Its been a while.

KILL THAT SHIT

 

[WalkingBeast]

Back, Delts, Rear Delts (strict side laterals and machine laterals, rope pulls, trap focused laterals)


Leaning/Growth phase, Light , Mid volume



Back got a really full pump today. Ive been focusing more on mid back for a while now. My lat width may be reaching a limit as its a strong point. I feel that I have much more growth potential in the thickness of the back now and mid portions. I should easily be able to break the 60 inch barrier for back/chest in the next few years at the current rate of growth. About an inch a year. Sometimes more.

As far as arms, I have no idea. I will try different shit until they grow but they will definately be resistant to growth as usual.

Waist/Navel is staying the same and Im starting to fill out again. Chest is at 55 inches cold flexed, largest arm 19 1/4 cold, legs 27 3/4. Still not at peak muscular measurements but Im also a little leaner than usual. Soon I should be bigger since Ill be leaner and still holding similiar measurements. Ill see when I lose another 2 inches around the gut/waist.

Weight is coming up and I should be over 230 again soon, despite only regaining old muscle for now. It will be slower than usual but should creep up.

First time filming with the new camera. The quality is WAY better at 1080 p and no real pixelation. The camera was only 40 bucks and screwed onto my previous mount. Its way more reliable as far as not collapsing all the time. Way easier and faster to film, one button press. Only issue now is I cant preview the videos yet. Theres atleast a screen to see where its aimed. So it should be fine. It seems like it even covers more distance as my phone usually seems real zoomed in and I get cut off in the videos. I had the camera close on the low cable rows and it got the full image. My phone never can do that.

Nothing too heavy today. I broke a record with 27 chin ups at 228 lbs bodyweight but the fucking leg support was in my way the whole time. Banging into my legs and sometimes making me get stuck on the top of it, which added some difficulty to the reps but still banged out a decent amount. Ive done 40 + plus at maybe 195 lbs a long time ago. I used a wide grip then. That grip fucks with my shoulders these days. My back is still holding most of the mass , so being lighter is an advantage for chin ups, as I hit 24 at 243 lbs recently. My body felt unusually light today when I did the chins, just the leg support was a major nuissance. Maybe if I do them facing the other direction. I am just accustomed to this way. My legs always tend to sway forward when I do them.

Pullovers are great for my lats, but involve too much chest. I am still being cautious while rehabbing my chest.

The karbolyn was fucking with my acid again. I still got through the session but its been more of a nuissance than anything. I only used 1 scoop with my aminos and creatine today but its an issue either way.



228 lbs after protein bar and some cereal with milk



Chin Ups (palms facing grip)

165 lbs of assistance x12 (warm up. The assistance device is fucked up. Doesnt move smoothly, so I kept these warm ups brief)

125x8-10 (same issue)

27 at bodyweight (PR for this weight. See video)
12 (legs banging into the leg rest was a major issue here)

Even with the 27 reps the leg rest was in the way but still hit a new target regardless.

Low Cable Row Narrow Palms Facing Handle

no rest til line

130x20 (long holds)
225x5 (same)
-------------

285x16 (see video)

No rest til line (see video, some holds mixed in)

310x8
235x10
190x10
145x20
----------

No rest til line (same style)

235x10
190x10
145x10
--------------------

Lat Pulldowns With Narrow Palms Facing Handle (more mid back work, though I feel this shit in my outer lats regardless)


160x15 (long holds)

No rest til line (see video)

250x6 (long holds) (leg supports were coming out)
205x5 (same)
160x5-6 (same)
----------------

Free Motion Cable Row

One arm at a time

80x10 (long holds)
130x10 (same)
170x8 (same)
200x8 (same. Stack)

Matched the same reps with both sides.


Iso Low Row Hammer Strength

180x20 (long holds)

Hands were pretty torn up and lats fatigued quick today, so it felt sufficient to end it here.

Dumbbell Laterals (trap focused version)

no rest til line

45x30
60x10
-------------

again

65x20
55x10
45x10
-----------------

again

65x20
55x10
45x10
------------

Seated Dumbbell Lateral (upright bench, very strict)

20x40 (Long holds at top. Brief rest pauses only)


Rope Pulls with cable apparatus (mostly holds with regular reps)

no rest til line

KILOGRAMS for this movement

58x15
95x5 (210 lb stack)
-----

no rest again

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

again

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

Reverse Machine Flies

135x15 (long holds)

No rest til line

220x10 long holds
160x10 same
------

no rest til line

265x10 (long holds)
190x10 (same)
160x10 (same)
--------


Seated Machine Lateral (pin loaded)

No rest til line

80x20
120x20
-------

no rest again

155x20
125x10
90x20
------

KILL THAT SHIT

videos below

 

[WalkingBeast]