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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Attempted Leg Training
Leaning/Growth phase, Only a few sets, very light
Left knee was real painful today. Right had pain too but the left one has been especially bad lately. Thats one reason why I backed off of leg training for a while.
Next week Ill try taking some naproxen pre workout. That helps take down the inflammation enough sometimes.
If that doesnt work Ill maybe train hamstrings mainly, or lay off legs completely for a while. Legs are very optional for me now. Definately not critical to my goals which is to get leaner for now, and bring up some of my upper body measurements.
Ill feel shit out though.
229 lbs after 3 protein bars and milk throughout the day. Different scale.
Seated Leg Curl (hamstrings tight but not as bad as knees)
95x25 warm
130x15 same
No rest til line
170x5
130x10
110x10
95x10
-----
Cybex Squat Press (Not many pauses today at the bottom. Left knee was very bad. Each rep was painful on these)
400x60
400x70
400x70
Not close to failure, just trying to get some blood in the legs. Decided not to push knees further today.
Hip Adductor
no rest til line
70x50
150x20
190x10
---------
again
205x20
165x10
145x10
125x10
------
Holds mixed in with all the hip work.
Hip abductor
no rest til line
50x31
90x30
130x10
--------
no rest again
130x30
110x30
90x30
------
Will try again next week with anti inflammatories
KILL THAT SHIT
Leaning/Growth phase, Only a few sets, very light
Left knee was real painful today. Right had pain too but the left one has been especially bad lately. Thats one reason why I backed off of leg training for a while.
Next week Ill try taking some naproxen pre workout. That helps take down the inflammation enough sometimes.
If that doesnt work Ill maybe train hamstrings mainly, or lay off legs completely for a while. Legs are very optional for me now. Definately not critical to my goals which is to get leaner for now, and bring up some of my upper body measurements.
Ill feel shit out though.
229 lbs after 3 protein bars and milk throughout the day. Different scale.
Seated Leg Curl (hamstrings tight but not as bad as knees)
95x25 warm
130x15 same
No rest til line
170x5
130x10
110x10
95x10
-----
Cybex Squat Press (Not many pauses today at the bottom. Left knee was very bad. Each rep was painful on these)
400x60
400x70
400x70
Not close to failure, just trying to get some blood in the legs. Decided not to push knees further today.
Hip Adductor
no rest til line
70x50
150x20
190x10
---------
again
205x20
165x10
145x10
125x10
------
Holds mixed in with all the hip work.
Hip abductor
no rest til line
50x31
90x30
130x10
--------
no rest again
130x30
110x30
90x30
------
Will try again next week with anti inflammatories
KILL THAT SHIT
About to hit some back. Better to get it in today than sunday. More recovery for my shoulder joints before the heavy shoulder pressing and chest work that will likely occur on monday or tuesday.
Maybe hit some extra lateral work for delts and/or traps, depending which versions I hit. Already had a dedicated day for those, so its optional.
Mentally Im kind of zoning out of the routine again. Losing interest. Im on some chems now that have some psycological effects, lethargy, etc. Still I would like to grind it out and do the full 10 weeks I had planned. To see what I can do with this leaning/growth phase and cap off my year with some new progress. Dont think I got any measurable size gains yet this year, so this is probably the last chance for this year. I try to make new measurable size progress yearly.
Sore throat and mucus for days, probably from the mentioned chems, but not effecting my food intake yet.
As for back today. I want to reintroduce lat pullovers on the machine, seated. Very light. I dont want to fuck with my chest rehab so Ill probably keep these very light. Thats why Ive avoided them for a while now. They do stimulate the chest somewhat. They were giving me a great fucking lat pump and worked great as a starting movement, along with chin ups. So I may do both of those today. Maybe Ill aim for a PR with 31 chins at my current bodyweight.
Im also considering doing constant reps again now. Not many holds overall. I got some great growth with holds and my joints lasted much longer. So Im not going to go all out fast and ballistic, wreckless. I may just bang out quicker controlled reps to see if that illicits some new response.
Will see how shit feels.
KILL THAT SHIT
Maybe hit some extra lateral work for delts and/or traps, depending which versions I hit. Already had a dedicated day for those, so its optional.
Mentally Im kind of zoning out of the routine again. Losing interest. Im on some chems now that have some psycological effects, lethargy, etc. Still I would like to grind it out and do the full 10 weeks I had planned. To see what I can do with this leaning/growth phase and cap off my year with some new progress. Dont think I got any measurable size gains yet this year, so this is probably the last chance for this year. I try to make new measurable size progress yearly.
Sore throat and mucus for days, probably from the mentioned chems, but not effecting my food intake yet.
As for back today. I want to reintroduce lat pullovers on the machine, seated. Very light. I dont want to fuck with my chest rehab so Ill probably keep these very light. Thats why Ive avoided them for a while now. They do stimulate the chest somewhat. They were giving me a great fucking lat pump and worked great as a starting movement, along with chin ups. So I may do both of those today. Maybe Ill aim for a PR with 31 chins at my current bodyweight.
Im also considering doing constant reps again now. Not many holds overall. I got some great growth with holds and my joints lasted much longer. So Im not going to go all out fast and ballistic, wreckless. I may just bang out quicker controlled reps to see if that illicits some new response.
Will see how shit feels.
KILL THAT SHIT
Back and one 100 rep set of Dumbbell laterals (trap focused version)
Medium and light weight, Low volume. Leaning/Growth phase.
Switched shit up today. Mostly ditched holds and went with continuous reps. The holds have added alot of size to my back the last few years, but back has also adapted to them. Havent done faster reps in a while.
I did keep the fast reps more controlled and didnt allow my form to get too loose. I couldve moved more weight that way but not worth it. Im sure I couldve repped 400 on the low cable rows today but I decided to end it at 350. I didnt really feel any bicep tendon or shoulder pain during, however I popped my bicep tendon with 400 lb lat pulldowns in the past. I dont really need to travel that route again. Its rare I test my full power on back, and today I restrained but did push the weight a little heavier on the cable rows.
Its best not to test my full strength anymore on any movement. It just brings injuries quicker and becomes high risk. The muscles are way stronger than the connecting tendons. So its always a gamble if something will snap.
I try to pull almost fully with my lats and not involve much arm, but arms are always involved with rowing. So its a risk on the bicep tendons, shoulders over time or even one set thats too heavy.
I felt no real re percussions today, so maybe next time Ill try to get more weight on the stack or hit more reps with 340 , 350 and the 285 lb stack which is way too light now as I hit it 22 times today.
I had to dangle 10's off the stack with the 45 lb plate, so it wasnt easy to get that weight on there. I can get creative if need be but should probably stick with high reps. Getting the 350 for 15-20 would probably be better then going over 400 again.
When I dont do holds I need to use alot more weight. That is why I did them for a while. So I could go lighter and grow. Sometimes I need to switch shit up though. I try to be more tactical with when I use the heavier training. During a growth/leaning phase like this it makes more sense. During maintaince or leaning phases its not needed. I would just be doing it for fun.
I was getting fucking bored and burnt out with the training and eating again but this put me in a better mood. Its good to see I still have some power in my back even if I dont fully test it. Possible PRs as its been so long since I went this heavy or did high reps with these weights.
Its good that Im actually getting stronger as Im carrying maybe 14 lbs less body mass. My waist is a little smaller still and back/chest measurement is maybe an inch to inch and a half down from peak size, at 55 inches.
Arms still havent broken past 19 1/4 cold flexed. Possibly soon. Harder to hit measurements when staying leaner or getting leaner. Strength is more motivational to me as size gains are slow as fuck. Strength gains weekly for me these days, sometimes multiple times a week.
No measurable size gains yet this year, only strength. Hopefully in the next 7 weeks of this phase I can either get leaner and hold similiar muscular measurements to my peak, or get a little bigger and stay at this bodyfat percentage. I will try to make some measurable improvement by the end of this phase. I was about to take another break, but I will probably finish this phase off.
PR with the chin ups at this bodyweight also. I was not cramming myself into the lat pullover today like usual. So that extra bit of mass missing from my lats made that a non issue. Lats started to brush up against the elbow pads toward the end, but not like before where I was tightly wedged in the machine. Though this version of the pullover may be a little wider too.
Itll be interesting to see some new PRs on back, as I almost never hit PRs on back anymore, for very good reason. Ill feel shit out though and see if I can fit some more in during this entire phase if possible. I gain strength very quickly and can really blow out all these numbers if I dont tear something first. Gotta feel shit out. No problems yet. Joints feel pretty smooth right now. Slight shoulder pain after but extremely slight. Luckily I am still restraining on volume and maximum weights. My other sets were not even that heavy because I wanted to focus on feel at that point and not over use my shoulders today.
Looks like tuesday may be my next session. Chest rehab and shoulders. Monday I think they close early. Tommorrow I am definately taking off. For that session Im targeting 40-50 reps with 100 lb flat dumbbell press possibly (for chest rehab) and for shoulders Im thinking 100x20 on seated dumbbell press or maybe 450x10 plus on iso lateral hammer strength, and with nautilus overhead press will have to see. Thats the one I use the most weight on.
229 lbs after protein bar and some milk
Chin Ups with Palms Facing grip
165 lbs assistance x 15 (warm)
125 lbs assistance x 10(same)
31 at bodyweight (PR for this bodyweight. See video. Did 43 at 200 lbs or so years ago)
12
10
Low Cable Row (palms facing close grip handle)
165x30 (warm up. Believe it was around 165, labels missing on this. This shit felt ultra light and I knew Id be strong today.)
285x22 (Possible PR. Havent pushed these this hard in so long its hard to say. 2009 was the last time I went wild on this shit. Back then I may have gone up to 385 or so, but cannot remember. Id have to look back in my logs)
340x11 (Possible PR. Same issue. Havent gone this heavy in so long. 330 was about it lately)
350x8 (Possible PR. Same issue.)
See video for 285,340,350 lb sets.
My mind was clear enough to back off at this point. Joints felt great still, but I didnt want to go up to 400 or more, even though I am sure I couldve KILLED THAT SHIT. Popped a tendon before with 400 lbs on lat pulldowns. Not really worth testing my full strength.
Next week Ill see about going heavier or repping the fuck out of 340 and 350. The 285 lb set I can start aiming for 30 reps but that is becoming just a warm up now.
Wont use too much lower back swing or lock out my elbows and get too ballistic, so Ill hit records within that standard. In that past I did anything to hit records, didnt give a fuck about form.
Thought my back had gotten weak, but this is a good sign. Different machines may have thrown off my perspective. Back is way bigger now then it was back when I lifted much heavier with back.
Hammer Strength Lat Pullover (plate loaded) (Re introduced these. Super light so I dont fuck with my chest rehab)
no rest til line
140x40
230x10
------- (None of this to failure, some holds mixed in)
again
230x20
140x30
------
Lat Pulldowns (close grip palms facing handle)
190x15 warm
no rest til line
265x5
190x5
145x10
-----
One Arm Cable Rows Free Motion Machine
170x15 ( May have been 125. Two sets of numbers may have thrown me off)
200x10 (This is the stack, so this one was correct)
No rest til line (see video)
200x10
Plate 17 x10 (a little unsure on the numbers below 200)
125x10
100x10
-----
Dumbbell Laterals (trap focused version)
45x100 (Brief rest pauses only)
This was all I had time for as the gym closed. Already hit my delt and trap work anyway.
If anyone has any requests for specific movements, let me know, very easy now for me to film everything. Thats why Ive been putting up more videos of even lighter shit. New camera
KILL THAT SHIT
Videos below
Medium and light weight, Low volume. Leaning/Growth phase.
Switched shit up today. Mostly ditched holds and went with continuous reps. The holds have added alot of size to my back the last few years, but back has also adapted to them. Havent done faster reps in a while.
I did keep the fast reps more controlled and didnt allow my form to get too loose. I couldve moved more weight that way but not worth it. Im sure I couldve repped 400 on the low cable rows today but I decided to end it at 350. I didnt really feel any bicep tendon or shoulder pain during, however I popped my bicep tendon with 400 lb lat pulldowns in the past. I dont really need to travel that route again. Its rare I test my full power on back, and today I restrained but did push the weight a little heavier on the cable rows.
Its best not to test my full strength anymore on any movement. It just brings injuries quicker and becomes high risk. The muscles are way stronger than the connecting tendons. So its always a gamble if something will snap.
I try to pull almost fully with my lats and not involve much arm, but arms are always involved with rowing. So its a risk on the bicep tendons, shoulders over time or even one set thats too heavy.
I felt no real re percussions today, so maybe next time Ill try to get more weight on the stack or hit more reps with 340 , 350 and the 285 lb stack which is way too light now as I hit it 22 times today.
I had to dangle 10's off the stack with the 45 lb plate, so it wasnt easy to get that weight on there. I can get creative if need be but should probably stick with high reps. Getting the 350 for 15-20 would probably be better then going over 400 again.
When I dont do holds I need to use alot more weight. That is why I did them for a while. So I could go lighter and grow. Sometimes I need to switch shit up though. I try to be more tactical with when I use the heavier training. During a growth/leaning phase like this it makes more sense. During maintaince or leaning phases its not needed. I would just be doing it for fun.
I was getting fucking bored and burnt out with the training and eating again but this put me in a better mood. Its good to see I still have some power in my back even if I dont fully test it. Possible PRs as its been so long since I went this heavy or did high reps with these weights.
Its good that Im actually getting stronger as Im carrying maybe 14 lbs less body mass. My waist is a little smaller still and back/chest measurement is maybe an inch to inch and a half down from peak size, at 55 inches.
Arms still havent broken past 19 1/4 cold flexed. Possibly soon. Harder to hit measurements when staying leaner or getting leaner. Strength is more motivational to me as size gains are slow as fuck. Strength gains weekly for me these days, sometimes multiple times a week.
No measurable size gains yet this year, only strength. Hopefully in the next 7 weeks of this phase I can either get leaner and hold similiar muscular measurements to my peak, or get a little bigger and stay at this bodyfat percentage. I will try to make some measurable improvement by the end of this phase. I was about to take another break, but I will probably finish this phase off.
PR with the chin ups at this bodyweight also. I was not cramming myself into the lat pullover today like usual. So that extra bit of mass missing from my lats made that a non issue. Lats started to brush up against the elbow pads toward the end, but not like before where I was tightly wedged in the machine. Though this version of the pullover may be a little wider too.
Itll be interesting to see some new PRs on back, as I almost never hit PRs on back anymore, for very good reason. Ill feel shit out though and see if I can fit some more in during this entire phase if possible. I gain strength very quickly and can really blow out all these numbers if I dont tear something first. Gotta feel shit out. No problems yet. Joints feel pretty smooth right now. Slight shoulder pain after but extremely slight. Luckily I am still restraining on volume and maximum weights. My other sets were not even that heavy because I wanted to focus on feel at that point and not over use my shoulders today.
Looks like tuesday may be my next session. Chest rehab and shoulders. Monday I think they close early. Tommorrow I am definately taking off. For that session Im targeting 40-50 reps with 100 lb flat dumbbell press possibly (for chest rehab) and for shoulders Im thinking 100x20 on seated dumbbell press or maybe 450x10 plus on iso lateral hammer strength, and with nautilus overhead press will have to see. Thats the one I use the most weight on.
229 lbs after protein bar and some milk
Chin Ups with Palms Facing grip
165 lbs assistance x 15 (warm)
125 lbs assistance x 10(same)
31 at bodyweight (PR for this bodyweight. See video. Did 43 at 200 lbs or so years ago)
12
10
Low Cable Row (palms facing close grip handle)
165x30 (warm up. Believe it was around 165, labels missing on this. This shit felt ultra light and I knew Id be strong today.)
285x22 (Possible PR. Havent pushed these this hard in so long its hard to say. 2009 was the last time I went wild on this shit. Back then I may have gone up to 385 or so, but cannot remember. Id have to look back in my logs)
340x11 (Possible PR. Same issue. Havent gone this heavy in so long. 330 was about it lately)
350x8 (Possible PR. Same issue.)
See video for 285,340,350 lb sets.
My mind was clear enough to back off at this point. Joints felt great still, but I didnt want to go up to 400 or more, even though I am sure I couldve KILLED THAT SHIT. Popped a tendon before with 400 lbs on lat pulldowns. Not really worth testing my full strength.
Next week Ill see about going heavier or repping the fuck out of 340 and 350. The 285 lb set I can start aiming for 30 reps but that is becoming just a warm up now.
Wont use too much lower back swing or lock out my elbows and get too ballistic, so Ill hit records within that standard. In that past I did anything to hit records, didnt give a fuck about form.
Thought my back had gotten weak, but this is a good sign. Different machines may have thrown off my perspective. Back is way bigger now then it was back when I lifted much heavier with back.
Hammer Strength Lat Pullover (plate loaded) (Re introduced these. Super light so I dont fuck with my chest rehab)
no rest til line
140x40
230x10
------- (None of this to failure, some holds mixed in)
again
230x20
140x30
------
Lat Pulldowns (close grip palms facing handle)
190x15 warm
no rest til line
265x5
190x5
145x10
-----
One Arm Cable Rows Free Motion Machine
170x15 ( May have been 125. Two sets of numbers may have thrown me off)
200x10 (This is the stack, so this one was correct)
No rest til line (see video)
200x10
Plate 17 x10 (a little unsure on the numbers below 200)
125x10
100x10
-----
Dumbbell Laterals (trap focused version)
45x100 (Brief rest pauses only)
This was all I had time for as the gym closed. Already hit my delt and trap work anyway.
If anyone has any requests for specific movements, let me know, very easy now for me to film everything. Thats why Ive been putting up more videos of even lighter shit. New camera
KILL THAT SHIT
Videos below
