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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
May hit my chesticle rehab and shoulder pressing on wednesday. The gym I prefer is closed monday and tuesday. Theres a chest machine and a shoulder press machine I use there. The nautilus plate loaded versions.
I could use the 2 days recovery after back anyway. Let chest heal a little. It gets activated with any training to some degree.
Will focus on eating more protein since Ill have more time to do so.
Carpal tunnel is holding up decently the last few years. Permanent numbness since 2010 in both hands. However grip strength has not been a hindrance at all. Its possibly at its strongest now since I ditched straps years ago.
If you notice in the vids, I usually only grip with my four fingers on each hand. Not even using thumb. Not sure why but its become normal for me. So it shows that even with carpal tunnel your grip strength doesnt have to degrade. If its severe maybe so. Mine was mild but has been pretty stable , just permanent numbness in hands. I also have nerve impingement from some of the ruptured discs in my neck. Thus the numbness is apparently coming from the carpal tunnel and the neck impingments. I put this out there to show that carpal tunnel isnt necessary something you need to have surgically fixed. I have no issue with grip at all. I could easily load up 400 lbs on low cable rows again, but might pop my bicep. Did it once before with that weight. So its really not something I need to do anymore. I go up to 330 sometimes and its sufficient. I could really just rep out and do lighter weight with holds. I just enjoy heavier training and get bored otherwise. I could probably grip 400 without using thumbs either. Of course if I use them then it makes grip that much stronger. My grip never fatigues before my back strength anymore and my back isnt a weak point. Though I do train much lighter for back these days and even less reps, but my grip wouldnt prevent me from rowing 630 again on a hammer strength machine. I just realise its a big risk on the bicep tendons. Popped them once with that weight before too. Luckily never saw any discoloration and it healed fairly quickly. Just some shit to keep in mind.
As a back up, if your grip strength is not at that level, you can lock your thumb under your fingers. More painful but you wont lose grip. Probably not something Id do frequently. Grip will get stronger if you ditch straps though and eventually you wont need that shit. I feel straps put immense stress on the wrists. I used to strap a full loaded 945 lb barbell for deadlift lockouts. Routinely 730 lbs on the deadlift behind the legs off lowest setting on power rack. Massive volume, etc. When I was 185. That was the beginning of rupturing discs but also probably did massive damage with the straps. Not to mention all the high volume super heavy shrugging. Things to consider.
I would suggest using straps when you need them , so that they dont hinder back development. Not using them for every set though. Better to eventually move toward a strong grip.
If I can do it with numb hands and carpal tunnel , no fucking reason any of you cant either. Body adapts over time. No need to do specific grip training, just start ditching straps when you are able.
KILL THAT SHIT
I could use the 2 days recovery after back anyway. Let chest heal a little. It gets activated with any training to some degree.
Will focus on eating more protein since Ill have more time to do so.
Carpal tunnel is holding up decently the last few years. Permanent numbness since 2010 in both hands. However grip strength has not been a hindrance at all. Its possibly at its strongest now since I ditched straps years ago.
If you notice in the vids, I usually only grip with my four fingers on each hand. Not even using thumb. Not sure why but its become normal for me. So it shows that even with carpal tunnel your grip strength doesnt have to degrade. If its severe maybe so. Mine was mild but has been pretty stable , just permanent numbness in hands. I also have nerve impingement from some of the ruptured discs in my neck. Thus the numbness is apparently coming from the carpal tunnel and the neck impingments. I put this out there to show that carpal tunnel isnt necessary something you need to have surgically fixed. I have no issue with grip at all. I could easily load up 400 lbs on low cable rows again, but might pop my bicep. Did it once before with that weight. So its really not something I need to do anymore. I go up to 330 sometimes and its sufficient. I could really just rep out and do lighter weight with holds. I just enjoy heavier training and get bored otherwise. I could probably grip 400 without using thumbs either. Of course if I use them then it makes grip that much stronger. My grip never fatigues before my back strength anymore and my back isnt a weak point. Though I do train much lighter for back these days and even less reps, but my grip wouldnt prevent me from rowing 630 again on a hammer strength machine. I just realise its a big risk on the bicep tendons. Popped them once with that weight before too. Luckily never saw any discoloration and it healed fairly quickly. Just some shit to keep in mind.
As a back up, if your grip strength is not at that level, you can lock your thumb under your fingers. More painful but you wont lose grip. Probably not something Id do frequently. Grip will get stronger if you ditch straps though and eventually you wont need that shit. I feel straps put immense stress on the wrists. I used to strap a full loaded 945 lb barbell for deadlift lockouts. Routinely 730 lbs on the deadlift behind the legs off lowest setting on power rack. Massive volume, etc. When I was 185. That was the beginning of rupturing discs but also probably did massive damage with the straps. Not to mention all the high volume super heavy shrugging. Things to consider.
I would suggest using straps when you need them , so that they dont hinder back development. Not using them for every set though. Better to eventually move toward a strong grip.
If I can do it with numb hands and carpal tunnel , no fucking reason any of you cant either. Body adapts over time. No need to do specific grip training, just start ditching straps when you are able.
KILL THAT SHIT
Some things I learned about training my back. Ive mentioned some of these before but some may find it useful.
My back has really blown up in the last few years since I started focusing on FEELING my lats contract. Basically getting a full stretch (without locking out my elbows) and then bring the weight into the point where I can feel a cramping type of sensation in the lats. Then holding the weight in that tender position. I stopped locking my elbows out on presses and rows due to the unneeded wear and tear it puts on the area. For pressing I find its counter productive anyway since it lets the muscle rest at the top.
With many rowing movements it helps to have the chest pointed upward as well. I also dont focus on using my arms at all to move the weight. Back when all I cared about was flinging weight around Id use any technique that accomplished that goal. Thats not the best way to build though. Not at all.
I try to let the weight hang off my lats almost, and feel just the lat pulling for the most part. Thats how I visualise it. Arms need to be used of course on rowing movements but you can focus much more on the pull of the lat.
Simple changes in your perception and connection with the muscle can completely change how the movement effects the area. It wont neccesarily look much different to an observer but the feeling and areas taking more trauma will be changed dramatically.
Lastly the long holds was the largest thing I added in the last few years. Prior to that I was mostly flinging weights around. My back gained alot of muscle that way, but to take it much farther I started doing long holds after each rep. Thats the main way I train currently. I had to make a change because I couldnt force adaption in the same way. Meaning my shoulder joints and elbows took too much of a beating and I couldnt really continue to get stronger in that ballistic way.
However I did get much stronger with holds. Initially I had to go way lighter. Now I can easily do holds with the stack and with plates added onto the stack on low cable or lat pulldowns.
The holds probably further strengthed my grip too. Which is what I mentioned in the previous post, so I wont go into too much detail about it here.
Once my hold strength got to the point where I was using similiar weights as before (with the ballistic style), but much less reps of course, my back was much larger.
I dont see holds used often but I use them for many of my movements now. I will be adding them in again for tricep pressdowns. I didnt for a while due to the tendonitis it aggravated.
As with anything, it may be useful to add them in to an existing routine to see if it brings any new results.
This was a great alternative for me because I was doing way too much damage with ballistics and the explosive style. Now Im much more focused on the muscles Im training.
KILL THAT SHIT
My back has really blown up in the last few years since I started focusing on FEELING my lats contract. Basically getting a full stretch (without locking out my elbows) and then bring the weight into the point where I can feel a cramping type of sensation in the lats. Then holding the weight in that tender position. I stopped locking my elbows out on presses and rows due to the unneeded wear and tear it puts on the area. For pressing I find its counter productive anyway since it lets the muscle rest at the top.
With many rowing movements it helps to have the chest pointed upward as well. I also dont focus on using my arms at all to move the weight. Back when all I cared about was flinging weight around Id use any technique that accomplished that goal. Thats not the best way to build though. Not at all.
I try to let the weight hang off my lats almost, and feel just the lat pulling for the most part. Thats how I visualise it. Arms need to be used of course on rowing movements but you can focus much more on the pull of the lat.
Simple changes in your perception and connection with the muscle can completely change how the movement effects the area. It wont neccesarily look much different to an observer but the feeling and areas taking more trauma will be changed dramatically.
Lastly the long holds was the largest thing I added in the last few years. Prior to that I was mostly flinging weights around. My back gained alot of muscle that way, but to take it much farther I started doing long holds after each rep. Thats the main way I train currently. I had to make a change because I couldnt force adaption in the same way. Meaning my shoulder joints and elbows took too much of a beating and I couldnt really continue to get stronger in that ballistic way.
However I did get much stronger with holds. Initially I had to go way lighter. Now I can easily do holds with the stack and with plates added onto the stack on low cable or lat pulldowns.
The holds probably further strengthed my grip too. Which is what I mentioned in the previous post, so I wont go into too much detail about it here.
Once my hold strength got to the point where I was using similiar weights as before (with the ballistic style), but much less reps of course, my back was much larger.
I dont see holds used often but I use them for many of my movements now. I will be adding them in again for tricep pressdowns. I didnt for a while due to the tendonitis it aggravated.
As with anything, it may be useful to add them in to an existing routine to see if it brings any new results.
This was a great alternative for me because I was doing way too much damage with ballistics and the explosive style. Now Im much more focused on the muscles Im training.
KILL THAT SHIT
Today's intake
Cereal with milk and Big100 MET RX Protien bar for first meal, (46)
Big100 Met rx protein bar for second meal, (77)
12 oz shrimp with bag of rice for third meal, (167)(18 oz skim milk)(194)
Met RX protein plus bar for fourth meal,(224)
1 pound red meat (3 patties) for fifth meal,
(296 grams protein)
Ive been posting the diet daily so far. Easy enough to post. Its significant since I have about 9 weeks left into this leaning/growth phase. So Im hitting the routine harder for the time being. I was more maintaining or slowly growing for a while, sometimes regaining from breaks.
Slept heavily after back training and eating. Combination of the overall exhaustion I always have, with some tramadol withdrawals. I tend to get those when I dont take it at consistant intervals. Also it happens when Ive been on the same dose for too long. So its just part of being on that shit.
Im still using simpler ways to keep the shit consistant. Ive been using protein bars heavily which has been a massive help with protein and calories. Cant say the quality of whats in the bars, but its easy enough to experiment with. So far my results are steady and on track.
The pound of red meat is extremely easy. I just use tin foil on both plates of the foreman grill to avoid clean up. Cook them. Then I layer the 3 patties with barbecue sauce. Stack them and stick a fork through the three patties. Consume it very quickly that way.
I drank some milk as well but I will list that as part of the next day's consumption. 7 am is my cut off point for listing meals for each day. I drink milk in 18-30 oz increments. Meaning I fill a cup of those sizes and leave it out until I finish it, then refill throughout the day.
Milk I use as a continual way of drip feeding nutrients to the muscle the entire day. Its the most effective single food for me. The fairlife version has been the best as it has 50 percent more protein.
Been keeping around the 300 protein mark pretty steadily sometimes more. Sometimes less. Im rarely sinking below 200 as I try to keep that as my bare minimum for a bad day.
Especially during this leaning phase, Im experimenting with the higher protein low carb approach.
I think Ill be able to make some pretty clean muscle gains during this phase. I never really tried a cleaner approach to muscle gain, so this is new, especially with trying to get leaner now.
KILL THAT SHIT
Cereal with milk and Big100 MET RX Protien bar for first meal, (46)
Big100 Met rx protein bar for second meal, (77)
12 oz shrimp with bag of rice for third meal, (167)(18 oz skim milk)(194)
Met RX protein plus bar for fourth meal,(224)
1 pound red meat (3 patties) for fifth meal,
(296 grams protein)
Ive been posting the diet daily so far. Easy enough to post. Its significant since I have about 9 weeks left into this leaning/growth phase. So Im hitting the routine harder for the time being. I was more maintaining or slowly growing for a while, sometimes regaining from breaks.
Slept heavily after back training and eating. Combination of the overall exhaustion I always have, with some tramadol withdrawals. I tend to get those when I dont take it at consistant intervals. Also it happens when Ive been on the same dose for too long. So its just part of being on that shit.
Im still using simpler ways to keep the shit consistant. Ive been using protein bars heavily which has been a massive help with protein and calories. Cant say the quality of whats in the bars, but its easy enough to experiment with. So far my results are steady and on track.
The pound of red meat is extremely easy. I just use tin foil on both plates of the foreman grill to avoid clean up. Cook them. Then I layer the 3 patties with barbecue sauce. Stack them and stick a fork through the three patties. Consume it very quickly that way.
I drank some milk as well but I will list that as part of the next day's consumption. 7 am is my cut off point for listing meals for each day. I drink milk in 18-30 oz increments. Meaning I fill a cup of those sizes and leave it out until I finish it, then refill throughout the day.
Milk I use as a continual way of drip feeding nutrients to the muscle the entire day. Its the most effective single food for me. The fairlife version has been the best as it has 50 percent more protein.
Been keeping around the 300 protein mark pretty steadily sometimes more. Sometimes less. Im rarely sinking below 200 as I try to keep that as my bare minimum for a bad day.
Especially during this leaning phase, Im experimenting with the higher protein low carb approach.
I think Ill be able to make some pretty clean muscle gains during this phase. I never really tried a cleaner approach to muscle gain, so this is new, especially with trying to get leaner now.
KILL THAT SHIT
Scoop of karbolyn too and amino acid powder during training. Could be considered food maybe. The carb powder atleast. I list those in my supplement portion of the journal. Since that was part of my intratraining drink.
Legs back up to 28 inches cold. Other measurements still holding at 19 1/4 cold arm (largest arm) and 55 inch cold flexed chest.
Kill that shit
Kill that shit
Current cold shot of arm at 19 1/4 inches flexed
Should atleast hit 19 1/2 in the next 9 weeks of this phase and get a little leaner.
KILL THAT SHIT
Should atleast hit 19 1/2 in the next 9 weeks of this phase and get a little leaner.
KILL THAT SHIT
Considering going to train chest and delts in a moment. The other location doesnt open til wednesday and has two machines I use. However I dont really need the nautilus overhead press since it activates some upper chest, and Im trying to rehab the area. I can just stick with hammerstrength shoulder press then maybe finish with pin loaded presses and lateral work.
As far as the chest rehab. I can do more volume with the dumbbells possibly. Flat dumbbell presses. And maybe find something else that doesnt stretch the area too deeply. I dont really plan days, I just get shit done when I feel like it.
Some possible targets today. 450x10 plus on iso lateral hammer strength press. I havent really pushed this weight many times, so its just a matter of time before I break 20 reps. I gain strength consistantly and fast these days. Size is a longer process.
Another possibility is 100s x 30 for the flat dumbbell presses. That will depend how recovered the strained chest is, and also how much rest I had in the sets prior, how much pre exhaustion etc. I should be banging out 50 in the next month or so, I would think. I base that on hitting 48 with 100s on the inclines before my last strain. I believe I even got back to 100s for 48, which was a record at the time, after popping my chest 1 or 2 times already. So Ive rehabbed twice already from the last two pops. Should be able to do so again but I have to not get greedy with heavy weight or even pushing too many reps at times.
KILL THAT SHIT
As far as the chest rehab. I can do more volume with the dumbbells possibly. Flat dumbbell presses. And maybe find something else that doesnt stretch the area too deeply. I dont really plan days, I just get shit done when I feel like it.
Some possible targets today. 450x10 plus on iso lateral hammer strength press. I havent really pushed this weight many times, so its just a matter of time before I break 20 reps. I gain strength consistantly and fast these days. Size is a longer process.
Another possibility is 100s x 30 for the flat dumbbell presses. That will depend how recovered the strained chest is, and also how much rest I had in the sets prior, how much pre exhaustion etc. I should be banging out 50 in the next month or so, I would think. I base that on hitting 48 with 100s on the inclines before my last strain. I believe I even got back to 100s for 48, which was a record at the time, after popping my chest 1 or 2 times already. So Ive rehabbed twice already from the last two pops. Should be able to do so again but I have to not get greedy with heavy weight or even pushing too many reps at times.
KILL THAT SHIT
