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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Yesterdays intake
Big100 metrx protein bar for first meal, (32)
Big 100 metrx protein bar for second meal, (64)
3 burritos for third meal, (97)(18 oz skim
milk)(124)
Big 100 met rx protein bar for fourth meal,
156 grams protein
Some flu like symptoms yesterday. Slept alot. Some days will be off but Im still continuing to grow and atleast not get fatter. Strength is coming up rapidly with my pressing movements. Chest seems to be rehabbing quickly. No real soreness yet in chest which is a very good sign. My chest doesnt get sore easily unless its compromised. Its been getting super sore from these rehab sessions, and this one was the most weight and reps yet, and so far no real soreness. Everything should be on track as I have 8 weeks left in this leaning/growth phase to see where I end up.
KILL THAT SHIT
Big100 metrx protein bar for first meal, (32)
Big 100 metrx protein bar for second meal, (64)
3 burritos for third meal, (97)(18 oz skim
milk)(124)
Big 100 met rx protein bar for fourth meal,
156 grams protein
Some flu like symptoms yesterday. Slept alot. Some days will be off but Im still continuing to grow and atleast not get fatter. Strength is coming up rapidly with my pressing movements. Chest seems to be rehabbing quickly. No real soreness yet in chest which is a very good sign. My chest doesnt get sore easily unless its compromised. Its been getting super sore from these rehab sessions, and this one was the most weight and reps yet, and so far no real soreness. Everything should be on track as I have 8 weeks left in this leaning/growth phase to see where I end up.
KILL THAT SHIT
Delts (No presses)
Leaning/Growth phase, Light, Low volume
This was just to make up for missing the lateral work on my pressing day yesterday. A dedicated day to hit this shit will probably be better so I can give my traps more attention. Theyve been lagging for a while. This is really the only way I can hit them without shoulder and neck issues. Its the angle I found that works.
If I dont get in enough work on my pressing days Ill hit them on a seperate day.
Weight is coming up as I hit 232 after some meals. Still seem to be keeping around the same bodyfat level.
The weight increases are slower now because Im eating mostly protein and much lower carbs and calories. Trying to add clean mass and possibly get leaner during this phase.
232 lbs after 2 meals and milk throughout the day
Dumbbell Laterals (trap focused version)
no rest til line
40x50
50x10 warm ups
----
no rest til line
50x20
40x20
--------
no rest again
75x15
50x15
40x20
-------
No rest again (see video)
75x20
50x20
------
No rest again
50x30
75x10
--------
Strict Standing Dumbbell Laterals with Long holds at the top
20x20
Seated version
20x20
Brief rest pauses used.
Seated Lateral Machine
No rest til line (see video)
65x50
140x10
110x10
------
Cable Upright Rows
No rest til line
See video
KILOGRAMS for these
57x20
95x10 (210 lb stack)
50x20
------
KILL THAT SHIT
videos below
Leaning/Growth phase, Light, Low volume
This was just to make up for missing the lateral work on my pressing day yesterday. A dedicated day to hit this shit will probably be better so I can give my traps more attention. Theyve been lagging for a while. This is really the only way I can hit them without shoulder and neck issues. Its the angle I found that works.
If I dont get in enough work on my pressing days Ill hit them on a seperate day.
Weight is coming up as I hit 232 after some meals. Still seem to be keeping around the same bodyfat level.
The weight increases are slower now because Im eating mostly protein and much lower carbs and calories. Trying to add clean mass and possibly get leaner during this phase.
232 lbs after 2 meals and milk throughout the day
Dumbbell Laterals (trap focused version)
no rest til line
40x50
50x10 warm ups
----
no rest til line
50x20
40x20
--------
no rest again
75x15
50x15
40x20
-------
No rest again (see video)
75x20
50x20
------
No rest again
50x30
75x10
--------
Strict Standing Dumbbell Laterals with Long holds at the top
20x20
Seated version
20x20
Brief rest pauses used.
Seated Lateral Machine
No rest til line (see video)
65x50
140x10
110x10
------
Cable Upright Rows
No rest til line
See video
KILOGRAMS for these
57x20
95x10 (210 lb stack)
50x20
------
KILL THAT SHIT
videos below
Yesterdays intake
tv dinner for first meal, (26)
(pumpkin seeds)(50)(fruit bars)(52)(18 oz whole milk)(78)
big100 met rx protein bar for second meal, (110)
(5 string cheeses)(145)(18 oz whole milk)(172)(cerea)(175)
Big100 met rx protein bar for third meal, (207)
12 oz shrimp for fourth meal, (285)
Big100 met rx protein bar for fifth meal,(317)(18 oz whole milk)(334)
334 grams protein
Today's diet was back on track after a few under eating days. I dont stop when I hit 300 grams but that is my main target right now during this leaning/growth phase. Its good when I go over because it keeps my average higher. After 7 am my diet listing just carries on to the next day. I have no consistant sleep schedule. Often I crash several times a day for varying amounts of time. So its balanced around that. I burn alot less calories with the hibernation. The bulk of my calories burned is during my long high intensity training sessions. Today was a short training make up session.
This is probably the first time that Ive kept at a pretty consistant 300 grams of protein. 200-275 has been my general range during my growth phases lately. Not so long ago it was 200 grams. I was mostly about getting in carbs and calories for growth. Im only doing higher protein now because of this leaning attempt. Since its new it seems a good way to go about that. I could easily increase it to 400 but I feel that 300 is more than sufficient. It working well so far, but Ill tweak as needed.
KILL THAT SHIT
tv dinner for first meal, (26)
(pumpkin seeds)(50)(fruit bars)(52)(18 oz whole milk)(78)
big100 met rx protein bar for second meal, (110)
(5 string cheeses)(145)(18 oz whole milk)(172)(cerea)(175)
Big100 met rx protein bar for third meal, (207)
12 oz shrimp for fourth meal, (285)
Big100 met rx protein bar for fifth meal,(317)(18 oz whole milk)(334)
334 grams protein
Today's diet was back on track after a few under eating days. I dont stop when I hit 300 grams but that is my main target right now during this leaning/growth phase. Its good when I go over because it keeps my average higher. After 7 am my diet listing just carries on to the next day. I have no consistant sleep schedule. Often I crash several times a day for varying amounts of time. So its balanced around that. I burn alot less calories with the hibernation. The bulk of my calories burned is during my long high intensity training sessions. Today was a short training make up session.
This is probably the first time that Ive kept at a pretty consistant 300 grams of protein. 200-275 has been my general range during my growth phases lately. Not so long ago it was 200 grams. I was mostly about getting in carbs and calories for growth. Im only doing higher protein now because of this leaning attempt. Since its new it seems a good way to go about that. I could easily increase it to 400 but I feel that 300 is more than sufficient. It working well so far, but Ill tweak as needed.
KILL THAT SHIT
yesterday's intake
big100 metrx protein bar for first meal, (32)
3 burritos for second meal, (59) (pumpkin seeds)(71)(2 fruit bars)(18 oz milk)(98)(4 packets
cream of wheat)(106)(18 oz milk)(133)
Big100 met rx protein bar for third meal,(165)(18 oz milk)(192)
(192 grams protein)
Another low intake day. Around my 200 gram minimum of protein. Non training days are very inactive and dont feel that my body really needs all the extra nutrients, especially with trying to get leaner or atleast not get fatter while slowly gaining muscle during this phase. That is the goal for now atleast. Its very new for me.
Though I will eat more on off days, it just varies. I tend to eat more on my training days as my body feels more hungry for the nutrients.
Training days are 4-5 times a week currently. I may or may not continue to post daily diet updates, but if anyone gets something out of it and would like me to continue posting them, I will. Its easy enough to post. Though by this stage I have provided enough sample days to get an average idea of how Ive been eating. As shown, it varies by the day. Different foods, different intake. Based on my digestion and how far I push some days. This will probably remain the diet style for the next 8 weeks of this phase.
KILL THAT SHIT
big100 metrx protein bar for first meal, (32)
3 burritos for second meal, (59) (pumpkin seeds)(71)(2 fruit bars)(18 oz milk)(98)(4 packets
cream of wheat)(106)(18 oz milk)(133)
Big100 met rx protein bar for third meal,(165)(18 oz milk)(192)
(192 grams protein)
Another low intake day. Around my 200 gram minimum of protein. Non training days are very inactive and dont feel that my body really needs all the extra nutrients, especially with trying to get leaner or atleast not get fatter while slowly gaining muscle during this phase. That is the goal for now atleast. Its very new for me.
Though I will eat more on off days, it just varies. I tend to eat more on my training days as my body feels more hungry for the nutrients.
Training days are 4-5 times a week currently. I may or may not continue to post daily diet updates, but if anyone gets something out of it and would like me to continue posting them, I will. Its easy enough to post. Though by this stage I have provided enough sample days to get an average idea of how Ive been eating. As shown, it varies by the day. Different foods, different intake. Based on my digestion and how far I push some days. This will probably remain the diet style for the next 8 weeks of this phase.
KILL THAT SHIT
About to hit arms. Im going to focus on contraction heavily again. With triceps Ill hold the reps and lock them out. With biceps holding contractions, slow strict reps. All focused on pump and contraction. Need to try something different for arms since they are the only area thats not showing noticable growth since 2012.
As far as breaking records. Maybe with the new movement that I just added. The dumbbell tricep presses on the flat bench. Flat dumbbell press with palms facing, elbows tucked and only contracting the tricep basically. So maybe Ill aim for 100sx30. Not sure where strength will be at since those are new.
Also ordered elbow wraps and wrist wraps. Got the longest inzer ones, 36 inch, again. I havent been getting the best support from the shorter ones lately. The ones I have dont really hold well anymore.
My elbow sleeves are also thinned out. I got the XL size on the sleeves, different brand. Looks good because the sleeves are shorter and dont cover the whole arm. I had to fold my other ones to train arms with them. The XL is atleast a size under so it should be tight but since its shorter, not cause a problem with choking off my biceps/triceps.
https://www.amazon.com/gp/product/B00TRRE3L4/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
And the wraps I use are the Inzer Z Wraps. Durable and cast like stiffness when wrapped around wrists. Those I can reccomend and the Schiek elbow sleeves Ive been using for years. Just want to try these ones because they seem similiar material but shorter. Never needed full arm coverage.
For the wraps I think 36 inch is going to be the best way to go for me. My wrists are shitty so I am looking for real rigid wrist support.
KILL THAT SHIT
As far as breaking records. Maybe with the new movement that I just added. The dumbbell tricep presses on the flat bench. Flat dumbbell press with palms facing, elbows tucked and only contracting the tricep basically. So maybe Ill aim for 100sx30. Not sure where strength will be at since those are new.
Also ordered elbow wraps and wrist wraps. Got the longest inzer ones, 36 inch, again. I havent been getting the best support from the shorter ones lately. The ones I have dont really hold well anymore.
My elbow sleeves are also thinned out. I got the XL size on the sleeves, different brand. Looks good because the sleeves are shorter and dont cover the whole arm. I had to fold my other ones to train arms with them. The XL is atleast a size under so it should be tight but since its shorter, not cause a problem with choking off my biceps/triceps.
https://www.amazon.com/gp/product/B00TRRE3L4/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
And the wraps I use are the Inzer Z Wraps. Durable and cast like stiffness when wrapped around wrists. Those I can reccomend and the Schiek elbow sleeves Ive been using for years. Just want to try these ones because they seem similiar material but shorter. Never needed full arm coverage.
For the wraps I think 36 inch is going to be the best way to go for me. My wrists are shitty so I am looking for real rigid wrist support.
KILL THAT SHIT
Arms
Leaning/Growth phase, Light and low volume
Elbows were clicking with the tricep dumbbell presses but still banged out 21 with the 100s. Couldve done more but elbows were a nuissance today. Probably should have warmed up more.
With the pressdowns my elbows had some inflammation so I didnt lockout or hold most of my reps. Didnt really push failure on any of those sets either. I can tell that locking out will cause elbow issues again so Ill go back to the old style.
Biceps training was very light again with alot of holds and all strict sets. Havent done barbell curls in a long time but will try incorporating them again if wrists allow. The straight bar is much harder on wrists but it hits the biceps in a different way than the curved bar. I used to cheat barbell curl with 205 for reps when I was much smaller and trained biceps much heaver with much looser form. I will probably keep them strict because it removes tension on the target area and is a lower back risk.
230 lbs after meal (3 lbs added to match usual scale)
Flat Dumbbell Tricep Press (Palms facing, elbows tucked in. No chest involvement)
45x50 warm up
No rest til line (See video. Probably should have warmed up more. Elbows clicking during set)
100x21 (PR by default. New movement)
75x12
-----
No rest til line
90x20
75x15
-------------
Upright Seated Dumbbell Curls (almost completely upright)
35x30 (warm up. Holds on most reps, brief rest pauses used)
50x20 (Same style. See video)
45x20 (same style)
35x25 (same style)
The holds at the top became less frequent as I went heavier and was more pre exhausted.
Curved Bar Pressdowns (elbows had some inflammation. Didnt push alot of reps or lockout much today)
KILOGRAMS on all pressdowns
no rest til line
35x50
65x20
95x10 (210 lb stack)
------
again
95x30
80x20
65x20
-----
V bar pressdowns
no rest
65x30
95x10
-------
Again
95x20
80x20
65x20
-------
Strict Barbell Curl
65x15 warm
95x10
135x7 (see video)
Incline Dumbbell Curls (same style. Alot of holds from what I remember)
50x16 (brief rest pauses)
No rest til line
55x5 Incline db curl
50x5 alt db curl (not the usual strict style on these. Twisted at the top instead of palms facing entire time)
------
35x25 (incline db curl again. Brief rest pauses. Holds again)
Dumbbell Hammer Curl
50x10
55x10
60x10
Alternating Dumbbell Curl With Reverse Curl Negative
35x15
KILL THAT SHIT
videos below
Leaning/Growth phase, Light and low volume
Elbows were clicking with the tricep dumbbell presses but still banged out 21 with the 100s. Couldve done more but elbows were a nuissance today. Probably should have warmed up more.
With the pressdowns my elbows had some inflammation so I didnt lockout or hold most of my reps. Didnt really push failure on any of those sets either. I can tell that locking out will cause elbow issues again so Ill go back to the old style.
Biceps training was very light again with alot of holds and all strict sets. Havent done barbell curls in a long time but will try incorporating them again if wrists allow. The straight bar is much harder on wrists but it hits the biceps in a different way than the curved bar. I used to cheat barbell curl with 205 for reps when I was much smaller and trained biceps much heaver with much looser form. I will probably keep them strict because it removes tension on the target area and is a lower back risk.
230 lbs after meal (3 lbs added to match usual scale)
Flat Dumbbell Tricep Press (Palms facing, elbows tucked in. No chest involvement)
45x50 warm up
No rest til line (See video. Probably should have warmed up more. Elbows clicking during set)
100x21 (PR by default. New movement)
75x12
-----
No rest til line
90x20
75x15
-------------
Upright Seated Dumbbell Curls (almost completely upright)
35x30 (warm up. Holds on most reps, brief rest pauses used)
50x20 (Same style. See video)
45x20 (same style)
35x25 (same style)
The holds at the top became less frequent as I went heavier and was more pre exhausted.
Curved Bar Pressdowns (elbows had some inflammation. Didnt push alot of reps or lockout much today)
KILOGRAMS on all pressdowns
no rest til line
35x50
65x20
95x10 (210 lb stack)
------
again
95x30
80x20
65x20
-----
V bar pressdowns
no rest
65x30
95x10
-------
Again
95x20
80x20
65x20
-------
Strict Barbell Curl
65x15 warm
95x10
135x7 (see video)
Incline Dumbbell Curls (same style. Alot of holds from what I remember)
50x16 (brief rest pauses)
No rest til line
55x5 Incline db curl
50x5 alt db curl (not the usual strict style on these. Twisted at the top instead of palms facing entire time)
------
35x25 (incline db curl again. Brief rest pauses. Holds again)
Dumbbell Hammer Curl
50x10
55x10
60x10
Alternating Dumbbell Curl With Reverse Curl Negative
35x15
KILL THAT SHIT
videos below
