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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Waking up from yesterday's training, tweaked my neck pretty good. This is a very common strain for me with my neck. It usually occurs with back or trap type of shit. It also involves my nerve impingement, so its not a normal type of strain. Probably some nerve compression too. So it can take anywhere from 4 days to over 4 weeks to heal. Though it was rare it took that long.
On tuesday Ill see if Im ready to hit some chest rehab and shoulders as planned. If not Ill see about later in the week. If I hit my first session on thursday or friday it means all my training days will be consecutive without rest. So the other days may be toned down to allow me to do that without damage.
Low cable rows are a risky movement for me. They involve alot of bending at the lower back. They are hard on my shoulders too. So when I go heavy on them I can definately have issues, even if I can handle alot more weight, its often not worth it. So maybe I will switch things up, or just repeat the same shit again but with more weight or reps. Depends on my state of mind.
I would like to keep this phase going for the next 7 weeks as planned, but I also dont give a fuck if I take myself out, as I was ready for a break anyway. So it doesnt really phase me either way.
As I get more bored with the training and routine I find wreckless ways to spice shit up. Sometimes Im glad when I get injured so that I can justify another break.
I always come back larger and stronger so it doesnt really matter.
KILL THAT SHIT
On tuesday Ill see if Im ready to hit some chest rehab and shoulders as planned. If not Ill see about later in the week. If I hit my first session on thursday or friday it means all my training days will be consecutive without rest. So the other days may be toned down to allow me to do that without damage.
Low cable rows are a risky movement for me. They involve alot of bending at the lower back. They are hard on my shoulders too. So when I go heavy on them I can definately have issues, even if I can handle alot more weight, its often not worth it. So maybe I will switch things up, or just repeat the same shit again but with more weight or reps. Depends on my state of mind.
I would like to keep this phase going for the next 7 weeks as planned, but I also dont give a fuck if I take myself out, as I was ready for a break anyway. So it doesnt really phase me either way.
As I get more bored with the training and routine I find wreckless ways to spice shit up. Sometimes Im glad when I get injured so that I can justify another break.
I always come back larger and stronger so it doesnt really matter.
KILL THAT SHIT
Neck seeems to be healing pretty quickly. Even if I took this week off it wouldnt matter. I can still come back stronger after a week of not training and not even eating enough. However I am continuing with the diet, so thats not a factor.
It takes about 3 weeks before I start to lose any noticable size or strength, and that is with eating very little and not training at all. I will probably be able to get all my training in, but it may occur at the end of the week. If I dont make it in I should actually come back stronger from the extra healing in my joints, so it will even out either way.
KILL THAT SHIT
It takes about 3 weeks before I start to lose any noticable size or strength, and that is with eating very little and not training at all. I will probably be able to get all my training in, but it may occur at the end of the week. If I dont make it in I should actually come back stronger from the extra healing in my joints, so it will even out either way.
KILL THAT SHIT
These are pretty good for fast protein or for dieting , I think
https://www.walmart.com/ip/Enlightened-Garlic-and-Onion-Crisps-3-5-Ounce-12-per-case/124146044
Basically just dried beans. High in fiber as well. They are sold by the back freezers where the bagged tilapia and shrimp is. Theres an area with nuts, dried fruits, health type of shit.
They are overpriced for me, but I get them sometimes. They quench that desire for high carb shit since they have a good crunch. A bag is only about 350 calories. Normally when I binge on junk its 900 calorie bag of hot fries or over 1000 calories of other shit. This is way better due to the 25 grams protein per bag, high fiber and much lower calories. Especially while I was leaning. Ive probably eaten 2 bags before which doesnt keep the calories low, but most of the time I settle with 1 bag. Even if you eat 3 bags though you still get 75 grams protein, alot of fiber, and I dont think beans are really a diet killer. No expert on dieting though. Too much of anything kills the point of dieting.
KILL THAT SHIT
https://www.walmart.com/ip/Enlightened-Garlic-and-Onion-Crisps-3-5-Ounce-12-per-case/124146044
Basically just dried beans. High in fiber as well. They are sold by the back freezers where the bagged tilapia and shrimp is. Theres an area with nuts, dried fruits, health type of shit.
They are overpriced for me, but I get them sometimes. They quench that desire for high carb shit since they have a good crunch. A bag is only about 350 calories. Normally when I binge on junk its 900 calorie bag of hot fries or over 1000 calories of other shit. This is way better due to the 25 grams protein per bag, high fiber and much lower calories. Especially while I was leaning. Ive probably eaten 2 bags before which doesnt keep the calories low, but most of the time I settle with 1 bag. Even if you eat 3 bags though you still get 75 grams protein, alot of fiber, and I dont think beans are really a diet killer. No expert on dieting though. Too much of anything kills the point of dieting.
KILL THAT SHIT
Neck is basically healed today. There was some tightness so I took a precaution and gave it another day of recovery.
My light sets arent exactly light and its always alot of volume and intensity, even with the high rep shit, so I would rather come in with a lower chance of restraining the area.
Since all my training days are going to be close together, possibly without any rest days inbetween, I will have to be more tactical. Ideally I like training on a day, off a day, etc. I dont structure it like that, but alot of times I do end up doing it that way. Just going by feel. For most of my time training I didnt view a day off as a reward. More like an excuse and a weakness. These days I have other shit Id much rather be doing. It gives me extra incentive when I know I can go all out for one day, then take the rest of the night and following day off. Its a good recovery and motivational regimen for me. Its all perspective though. If someone has my old mindset then they dont want to take days off. I did it anyway, but it was resentfully.
The reason Ill need to train more tactically is because I wont have the same recovery time, and I have to avoid re injuring my neck and also the pecs that I am rehabbing with my chest rehab work.
For back, a three part hold technique looks interesting. Holding at the beginning, midway, and fully contracted on each rep. That may allow lighter training and give a different adaption than just regular holds, which ive adapted to by now. The faster and more consistant reps basically require a shitload of weight for me, and thats not good since its what caused the neck strain. So it has to be done rarely. Though I could switch to different movements. Low cable rows are dangerous for me because of the lower back bending.
My lats actually got sore which is super rare for me these days. So the faster reps with 340,350 and 285 were effective. I believe strongly in soreness even though certain areas rarely get sore and grow the most, for me. Like delts and back. I do believe soreness shows that Im shocking the muscle and causing new damage though. Ive done super high rep shit and got that lactic acid burn and repped the fuck out of weights for hours. I did not get sore though. To get sore requires heavier damage to my muscles. Thats how my more resistant muscles have always been. So I believe in it. Dont get that lactic acid burn in my lats though, but shoulders massively. Delts wont get sore unless I really shocked the shit out of them with real weight and high intensity, volume. Back is the MOST stubborn to get sore. Even after that routine my lats only got a LITTLE sore. Very minor. Its still much more than usual.
I will feel shit out. I have a few targets in mind for tommorrow. 100x50 possibly on the flat bench dumbbell presses. That will be my aim atleast. My strength should be right around there atleast by now. Depends how pre exhausted I go into it as well.
I would like to do seated dumbbell shoulder presses and break 20 with the 100s as well. Havent done those consistantly in many years. Thats a high risk on my neck so I will see what I end up doing for overhead shoulder presses. All of them are high risk on my neck, especially when its still semi strained. Chest rehab and shoulders tommorrow most likely though.
KILL THAT SHIT
My light sets arent exactly light and its always alot of volume and intensity, even with the high rep shit, so I would rather come in with a lower chance of restraining the area.
Since all my training days are going to be close together, possibly without any rest days inbetween, I will have to be more tactical. Ideally I like training on a day, off a day, etc. I dont structure it like that, but alot of times I do end up doing it that way. Just going by feel. For most of my time training I didnt view a day off as a reward. More like an excuse and a weakness. These days I have other shit Id much rather be doing. It gives me extra incentive when I know I can go all out for one day, then take the rest of the night and following day off. Its a good recovery and motivational regimen for me. Its all perspective though. If someone has my old mindset then they dont want to take days off. I did it anyway, but it was resentfully.
The reason Ill need to train more tactically is because I wont have the same recovery time, and I have to avoid re injuring my neck and also the pecs that I am rehabbing with my chest rehab work.
For back, a three part hold technique looks interesting. Holding at the beginning, midway, and fully contracted on each rep. That may allow lighter training and give a different adaption than just regular holds, which ive adapted to by now. The faster and more consistant reps basically require a shitload of weight for me, and thats not good since its what caused the neck strain. So it has to be done rarely. Though I could switch to different movements. Low cable rows are dangerous for me because of the lower back bending.
My lats actually got sore which is super rare for me these days. So the faster reps with 340,350 and 285 were effective. I believe strongly in soreness even though certain areas rarely get sore and grow the most, for me. Like delts and back. I do believe soreness shows that Im shocking the muscle and causing new damage though. Ive done super high rep shit and got that lactic acid burn and repped the fuck out of weights for hours. I did not get sore though. To get sore requires heavier damage to my muscles. Thats how my more resistant muscles have always been. So I believe in it. Dont get that lactic acid burn in my lats though, but shoulders massively. Delts wont get sore unless I really shocked the shit out of them with real weight and high intensity, volume. Back is the MOST stubborn to get sore. Even after that routine my lats only got a LITTLE sore. Very minor. Its still much more than usual.
I will feel shit out. I have a few targets in mind for tommorrow. 100x50 possibly on the flat bench dumbbell presses. That will be my aim atleast. My strength should be right around there atleast by now. Depends how pre exhausted I go into it as well.
I would like to do seated dumbbell shoulder presses and break 20 with the 100s as well. Havent done those consistantly in many years. Thats a high risk on my neck so I will see what I end up doing for overhead shoulder presses. All of them are high risk on my neck, especially when its still semi strained. Chest rehab and shoulders tommorrow most likely though.
KILL THAT SHIT
Chest is still around 55 inches cold flexed but largest arm is back up to 19 3/8 cold flexed. One line short of 19 1/2. So its close now to peak size. Waist is still down from the small amount of leaning i did prior.
Holding good size now for being a little leaner. I should be able to continue to fill out while staying around the same bodyfat at the very least. Im still trying to do it with clean food and no filler foods. Its experimental but so far working out well.
Legs are at 28 inches cold flexed as well. An inch off but not bad since i just started training them again.
Kill that shit
Holding good size now for being a little leaner. I should be able to continue to fill out while staying around the same bodyfat at the very least. Im still trying to do it with clean food and no filler foods. Its experimental but so far working out well.
Legs are at 28 inches cold flexed as well. An inch off but not bad since i just started training them again.
Kill that shit
About to hit some chest rehab and possible shoulder work. I have to feel shit out though because my neck is just healing from the strain, from last back session. I may just aim for one of my targets today, of 100x50 on dumbbell flat presses. I may back off from overhead presses and db lateral type of shit, but will feel it out.
If I train the rest of the week itll just be to send a signal out. With this chest rehab itll be just enough to keep strength moving back up. Re strengthening that area. My arms got a little bigger, so the rest was good. Eating has been 200-250 protein range. Calories still not that high. Leaning/growth phase attempt. For training days Ill probably try to keep ontop of 300 grams more consistantly.
I would be stronger on my chest rehab if I took this week off anyway, so Im not really sure sending out these maintenance signals is needed this week. I will try to keep volume lower and get out before I fuck up my neck again.
KILL THAT SHIT
If I train the rest of the week itll just be to send a signal out. With this chest rehab itll be just enough to keep strength moving back up. Re strengthening that area. My arms got a little bigger, so the rest was good. Eating has been 200-250 protein range. Calories still not that high. Leaning/growth phase attempt. For training days Ill probably try to keep ontop of 300 grams more consistantly.
I would be stronger on my chest rehab if I took this week off anyway, so Im not really sure sending out these maintenance signals is needed this week. I will try to keep volume lower and get out before I fuck up my neck again.
KILL THAT SHIT
Chest Rehab and Shoulder pressing
Very light and very low volume
Pulled my neck out after the previous back session. Thus started chest training later in the week. Neck is not fully healed so I was more cautious today. Just focused on hitting 2 targets which I hit. 100x20 on db shoulder presses and 100x46 on flat db presses (was aiming between 40-50).
Started with flat db presses today to hit my target numbers. Just short of 50 but Ill fix that by next week most likely and be somewhere in the 50s.
Getting bigger without growing the gut it seems. My bodyweight is slowly creeping up as I was 232 lbs after a meal. By the time I get back in the 240s I should be holding larger muscular measurements than before and be a little leaner.
Largest arm hit 19 3/8 cold flexed. One line below peak and Im leaner than before. Chest/back is at 55 cold flexed. An inch down from peak but also a little leaner.
Diet focus is more on higher protein without using much filler foods. Mainly protein. Some extra carbs but not heavy carb. Ive been hitting 300 grams protein pretty consistantly with a few of my off days being 200-250 gram protein range. Those are sometimes on my non training days, so the lower calorie and protein may even be better since Im trying to stay leaner for now.
Elbow sleeves came in but have to pick them up. My old ones are pretty thinned out.
Due to starting chest later in the week I will probably take tommorrow off and not have a dedicated shoulder day this week. The trap training from the laterals will fuck with my neck strain. I also took it easy on overhead presses, though fucking with dumbbell shoulder presses was risky. I do them on a very slight incline, so that atleast takes off some spinal pressure.
I will work toward 100x30 on db shoulder presses. Aslong as I can keep them in routine. Then maybe I will try to break past 120x5 which is an old PR from when I was 208 lbs back in 2010. Rarely did them since. I also did that lift on a short completely upright bench. Slightly different. I was also hitting 100x17. So I should already be stronger than I was then. Especially after a few weeks of hitting them. I gain strength very quickly.
125s is the max here, so maybe I will try hitting them for some reps once I get alot of reps in with the 100s. Im sure I can hit them now, I just want to be over powered by the time I get to them. Higher weight is higher risk for me on that movement. Can be tough on my neck and shoulder joints.
It will depend how long I incorporate that movement in my routine. I switch it up based on how shit feels.
Good session today as far as hitting my numbers and getting the fuck out. I did a little pump work afterwards but very minimal. I will probably take tommorrow off for even more recovery on my neck. The rest of the week I will probably train back and legs, arms , pretty light. Or take rest of week off. See how shit feels.
232 lbs after meal
Flat Barbell Bench Press (Warm up purely)
Bar x 150-200 plus barbell stretches to each side
Flat Bench Dumbbell Presses
no rest til line (warm ups)
45x50
75x30
------
No rest again (see video)
100x46 (PR for flat db presses. Rarely do these. Hit 100x48 before on incline)
80x7
45x15
------
Moreso than muscle fatigue I get very winded during this phase. 6 1/2 more weeks to make the most out of this leaning/growth phase though. Strength should keep moving up and muscle size.
No rest til line (see video)
110x25 (Possible PR by default. Rarely do these)
75x12
-----
Seated Dumbbell Shoulder Press on Slight Incline
35x50 warm
75x30 warm
100x20 (3 rep PR I believe. See video. Slight incline this time, as opposed to the last time I hit 17 reps in 2010 using short upright bench)
Stopped it here because I was more about hitting my two targets today and leaving the gym intact. Dont want to fuck up my neck again.
Nautilus Horizontal Chest Press (plate loaded)
Some tightness in chest didnt go crazy with reps and weight. Still rehabbing this area. Ill be doing reps for a long fucking time on chest I think. Should hit alot of records, just high rep shit mostly.
This movement I do purely for pump.
No rest til line
90x40-50 barbell style grip
90x20 inside grip
180x20 barbell
180x5 inside
------- (Not to failure just being safe with chest)
No rest again
230x20 barbell
230x5 inside
-----
No rest til line
270x10 barbell
270x5 inside
180x10 barbell
180x5 inside
--------
Nautilus Overhead Press (plate loaded. Seat set at line below 9. Not to failure)
270x25 warm
360x20 warm
No rest til line
(Full range reps here)
450x11
360x10
270x10
180x20
-------
Decided to leave with my neck still intact. No trap work today either. Will fuck up my neck.
KILL THAT SHIT
videos below
Very light and very low volume
Pulled my neck out after the previous back session. Thus started chest training later in the week. Neck is not fully healed so I was more cautious today. Just focused on hitting 2 targets which I hit. 100x20 on db shoulder presses and 100x46 on flat db presses (was aiming between 40-50).
Started with flat db presses today to hit my target numbers. Just short of 50 but Ill fix that by next week most likely and be somewhere in the 50s.
Getting bigger without growing the gut it seems. My bodyweight is slowly creeping up as I was 232 lbs after a meal. By the time I get back in the 240s I should be holding larger muscular measurements than before and be a little leaner.
Largest arm hit 19 3/8 cold flexed. One line below peak and Im leaner than before. Chest/back is at 55 cold flexed. An inch down from peak but also a little leaner.
Diet focus is more on higher protein without using much filler foods. Mainly protein. Some extra carbs but not heavy carb. Ive been hitting 300 grams protein pretty consistantly with a few of my off days being 200-250 gram protein range. Those are sometimes on my non training days, so the lower calorie and protein may even be better since Im trying to stay leaner for now.
Elbow sleeves came in but have to pick them up. My old ones are pretty thinned out.
Due to starting chest later in the week I will probably take tommorrow off and not have a dedicated shoulder day this week. The trap training from the laterals will fuck with my neck strain. I also took it easy on overhead presses, though fucking with dumbbell shoulder presses was risky. I do them on a very slight incline, so that atleast takes off some spinal pressure.
I will work toward 100x30 on db shoulder presses. Aslong as I can keep them in routine. Then maybe I will try to break past 120x5 which is an old PR from when I was 208 lbs back in 2010. Rarely did them since. I also did that lift on a short completely upright bench. Slightly different. I was also hitting 100x17. So I should already be stronger than I was then. Especially after a few weeks of hitting them. I gain strength very quickly.
125s is the max here, so maybe I will try hitting them for some reps once I get alot of reps in with the 100s. Im sure I can hit them now, I just want to be over powered by the time I get to them. Higher weight is higher risk for me on that movement. Can be tough on my neck and shoulder joints.
It will depend how long I incorporate that movement in my routine. I switch it up based on how shit feels.
Good session today as far as hitting my numbers and getting the fuck out. I did a little pump work afterwards but very minimal. I will probably take tommorrow off for even more recovery on my neck. The rest of the week I will probably train back and legs, arms , pretty light. Or take rest of week off. See how shit feels.
232 lbs after meal
Flat Barbell Bench Press (Warm up purely)
Bar x 150-200 plus barbell stretches to each side
Flat Bench Dumbbell Presses
no rest til line (warm ups)
45x50
75x30
------
No rest again (see video)
100x46 (PR for flat db presses. Rarely do these. Hit 100x48 before on incline)
80x7
45x15
------
Moreso than muscle fatigue I get very winded during this phase. 6 1/2 more weeks to make the most out of this leaning/growth phase though. Strength should keep moving up and muscle size.
No rest til line (see video)
110x25 (Possible PR by default. Rarely do these)
75x12
-----
Seated Dumbbell Shoulder Press on Slight Incline
35x50 warm
75x30 warm
100x20 (3 rep PR I believe. See video. Slight incline this time, as opposed to the last time I hit 17 reps in 2010 using short upright bench)
Stopped it here because I was more about hitting my two targets today and leaving the gym intact. Dont want to fuck up my neck again.
Nautilus Horizontal Chest Press (plate loaded)
Some tightness in chest didnt go crazy with reps and weight. Still rehabbing this area. Ill be doing reps for a long fucking time on chest I think. Should hit alot of records, just high rep shit mostly.
This movement I do purely for pump.
No rest til line
90x40-50 barbell style grip
90x20 inside grip
180x20 barbell
180x5 inside
------- (Not to failure just being safe with chest)
No rest again
230x20 barbell
230x5 inside
-----
No rest til line
270x10 barbell
270x5 inside
180x10 barbell
180x5 inside
--------
Nautilus Overhead Press (plate loaded. Seat set at line below 9. Not to failure)
270x25 warm
360x20 warm
No rest til line
(Full range reps here)
450x11
360x10
270x10
180x20
-------
Decided to leave with my neck still intact. No trap work today either. Will fuck up my neck.
KILL THAT SHIT
videos below
