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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
I have somewhat of a plan for how Im going to train and eat for a while. Im still looking to always balance the training and eating at this stage. Not the old all consuming style of the past.
I will finish off this 6 and 1/2 weeks of leaning/growth phase. By then I should have either matched my peak measurements with a smaller gut, leaner. Or if things go well I may add some new muscle measurements. Though technically, matching peak measurements while being leaner is adding muscle. Just not in the way I usually measure it. Never leaned before, so this also changes the way I look at measurements.
I will be focusing on leaning for a while I think. Im going to do it very fucking slow though. I dont want to do it quickly and lose alot of muscle, though it does come back fast, but id rather incorporate a routine where I can do it gradually as I have periods of gaining new muscle inbetween.
Basically that means that Im going to finish off this 6 and half week growth/leaning phase, then I may take a break from training and eating completely for 2-3 months. Or I will just maybe train 3 times a week and go into a maintenance phase. During this phase, whether Im training or not, I will cut my calories back down to 2000-2500 range I think. The break is something I look forward to these days. Its for my mind as much as for my joints. Its been massively useful in allowing me to continually get stronger and larger while preserving my tendons, along with the main tactic, constant tension style training for pressing. I take a brief step back, but I gain back my size through muscle memory very quickly. So I always come back stronger and with fresher joints and a renewed fire for this shit.
So I will probably have periods for 2 1/2 to 3 months where I focus on growth/leaning together, or maybe even just growing clean, on cleaner foods, as Ive been doing. Then I will maybe take breaks afterward for a few months and just cut calories. Get leaner. So each time I start my clean growth phases Ill be leaner. I should hold alot more quality mass without all the fat eventually, by doing it like this.
That is my theory anyway. So far its working very well. I am gradually getting heavier as my waist is staying about the same. Muscular measurements are all getting very close to peak as well.
This is the first time Ive been staying pretty consistantly around 300 grams of protein. Im doing this to make up for the much lower calorie and carb intake.
During the full break I wont even be worried about food intake. Only in the sense of not exceeding 2000-2500 calories daily. Protein may not even be that high. Im not worried about that because I just want to get leaner during that period. Then Ill regain it and have periods of clean growth. When I take a break its a break. So Ill mostly consume milk and maybe a meal or 2 a day during that period. This is all just ideas for now.
Ill see where my results finish in late october when this phase ends. And of course I will be pushing strength records continuously every week, sometimes multiple times per week during these growth/leaning phases. Not as ideal as a pure growth heavy eating phase, but Im having no issues whatsoever getting stronger each week.
KILL THAT SHIT
I will finish off this 6 and 1/2 weeks of leaning/growth phase. By then I should have either matched my peak measurements with a smaller gut, leaner. Or if things go well I may add some new muscle measurements. Though technically, matching peak measurements while being leaner is adding muscle. Just not in the way I usually measure it. Never leaned before, so this also changes the way I look at measurements.
I will be focusing on leaning for a while I think. Im going to do it very fucking slow though. I dont want to do it quickly and lose alot of muscle, though it does come back fast, but id rather incorporate a routine where I can do it gradually as I have periods of gaining new muscle inbetween.
Basically that means that Im going to finish off this 6 and half week growth/leaning phase, then I may take a break from training and eating completely for 2-3 months. Or I will just maybe train 3 times a week and go into a maintenance phase. During this phase, whether Im training or not, I will cut my calories back down to 2000-2500 range I think. The break is something I look forward to these days. Its for my mind as much as for my joints. Its been massively useful in allowing me to continually get stronger and larger while preserving my tendons, along with the main tactic, constant tension style training for pressing. I take a brief step back, but I gain back my size through muscle memory very quickly. So I always come back stronger and with fresher joints and a renewed fire for this shit.
So I will probably have periods for 2 1/2 to 3 months where I focus on growth/leaning together, or maybe even just growing clean, on cleaner foods, as Ive been doing. Then I will maybe take breaks afterward for a few months and just cut calories. Get leaner. So each time I start my clean growth phases Ill be leaner. I should hold alot more quality mass without all the fat eventually, by doing it like this.
That is my theory anyway. So far its working very well. I am gradually getting heavier as my waist is staying about the same. Muscular measurements are all getting very close to peak as well.
This is the first time Ive been staying pretty consistantly around 300 grams of protein. Im doing this to make up for the much lower calorie and carb intake.
During the full break I wont even be worried about food intake. Only in the sense of not exceeding 2000-2500 calories daily. Protein may not even be that high. Im not worried about that because I just want to get leaner during that period. Then Ill regain it and have periods of clean growth. When I take a break its a break. So Ill mostly consume milk and maybe a meal or 2 a day during that period. This is all just ideas for now.
Ill see where my results finish in late october when this phase ends. And of course I will be pushing strength records continuously every week, sometimes multiple times per week during these growth/leaning phases. Not as ideal as a pure growth heavy eating phase, but Im having no issues whatsoever getting stronger each week.
KILL THAT SHIT
About to hit arms. May go for a PR on the new tricep presses Ive been doing. Dumbbell Flat Bench but with elbows tucked in, palms facing. Shouldnt fuck with my chest recovery too much, since I feel it all in tricep.
Ill aim for 25-30 reps If I do those, with the 100s.
Still watching out for my neck, so I may not go as wild with volume. Maybe some strict barbell curls again too today. Maybe 135 lbs for 10-15. Nothing crazy today. Will see if I overload the stack on pressdowns, but mainly going for contraction and pump with arms lately. Ive really been focusing on contraction with biceps. Very strict movements and alot of holds. With triceps I have to avoid lockout, for my elbows, so I can only really pump the fuck out of them with constant reps. I can atleast aim for a PR on that one new movement though.
KILL THAT SHIT
Ill aim for 25-30 reps If I do those, with the 100s.
Still watching out for my neck, so I may not go as wild with volume. Maybe some strict barbell curls again too today. Maybe 135 lbs for 10-15. Nothing crazy today. Will see if I overload the stack on pressdowns, but mainly going for contraction and pump with arms lately. Ive really been focusing on contraction with biceps. Very strict movements and alot of holds. With triceps I have to avoid lockout, for my elbows, so I can only really pump the fuck out of them with constant reps. I can atleast aim for a PR on that one new movement though.
KILL THAT SHIT
Arms
Light and low volume, Leaning/growth phase.
Hit a PR with 100x30,110x21,120x15 on the tricep only flat dumbbell presses. New movement so its not a problem to break records. I should be hitting high reps with the 125s soon, as Im probably good for 20-25 fresh already with that weight.
Im considering using duct tape soon to add weight to the 125's. Those are the max at this shit gym. With duct tape it may be unweildy but Ill consider trying it. Reps are getting extremely high with everything because Im often limited with equipment or trying to avoid low rep work since it has to be extremely heavy and is more damaging on connective tissue. Though I would like to have the option to work towards 150s on my pressing work. Ill see if I can tape some tens on possibly. For now I can still build up my reps with the 125s and under.
Got my elbow sleeves in today. The XLs will not even fit over my forearm to get to my elbow. Ill have to return those and try XXL. The material seems good though.
The wraps are 36 inches long, 12 inches longer than my other INZER wraps, and should be even better for keeping the wrists stiff.
Stuck with pretty strict barbell curls today, with holds at the top. The other bicep work was very light, and purely focused on contraction.
Its good to have found a freeweight movement I can hit for triceps. I think these will really add size to the area over time. I only feel them in my triceps though Im sure they hit front delts too.
Crippling pump today. I dont need any products at this point to increase pump. Anything more would be extreme. It definately interfered with my sets toward the end. My arms were done earlier than usual.
Straight Bar pressdowns are harder on wrists, so not as many reps as with the curved bar version but hit a 300 lb dropset as well.
Good day considering the lack of recovery time, starting chest and shoulders on wednesday this week.
230 lbs before meals
Flat Dumbbell Tricep Only Press (Palms facing, elbows tucked to sides)
25x100 warm
65x50 warm
100x30 (PR , See video. New movement so PRs will be easy for a while)
110x21 (PR, see video. More of a warm up for the 120s)
120x15 (PR , See video. I should be good for 20 plus reps with 125s fresh. May use duct tape soon since this gym maxes at 125s)
Strict Barbell Curls
65x15 warm
135x10 (See video. Holds at top)
155x5 (Semi strict. See video. Holds at top)
Strict Straight Bar Pressdowns
KILOGRAMS for all pressdowns unless noted
no rest til line
35x100
65x30
95x10
45x10-15 Strict Alternating DB curl (palms facing)
----------------
Straight Bar Pressdowns again
No rest til line (see video)
300 lbs x10
255 lbs x10
210 lbs x20
80 (kilos again) x10
72x10
65x10
45x20 Strict Alt DB curls (video cuts off at 16 or so)
--------
V Bar Pressdowns (same style)
KILOGRAMS for these
no rest til line
65x30
95x10
45x15 strict alt db curl
------
One Arm Pressdowns
KILOGRAMS
30x100 (One arm at a time. 10 reps per arm, alternating arms is the only rest)
Seated Dumbbell Curl (90 degree bench)
20x50 (Holds at the top. Brief rest pauses only)
35x20 (same)
30x20 (same)
Alternating Dumbbell Curls with reverse curl negative (arms pumped as fuck by this point)
no rest til line
45x10
35x10
-----
Dumbbell Hammer Curls
no rest til line
45x15
60x5
-----
No rest again
70x5
60x5
45x10
-----
See videos below
KILL THAT SHIT
Light and low volume, Leaning/growth phase.
Hit a PR with 100x30,110x21,120x15 on the tricep only flat dumbbell presses. New movement so its not a problem to break records. I should be hitting high reps with the 125s soon, as Im probably good for 20-25 fresh already with that weight.
Im considering using duct tape soon to add weight to the 125's. Those are the max at this shit gym. With duct tape it may be unweildy but Ill consider trying it. Reps are getting extremely high with everything because Im often limited with equipment or trying to avoid low rep work since it has to be extremely heavy and is more damaging on connective tissue. Though I would like to have the option to work towards 150s on my pressing work. Ill see if I can tape some tens on possibly. For now I can still build up my reps with the 125s and under.
Got my elbow sleeves in today. The XLs will not even fit over my forearm to get to my elbow. Ill have to return those and try XXL. The material seems good though.
The wraps are 36 inches long, 12 inches longer than my other INZER wraps, and should be even better for keeping the wrists stiff.
Stuck with pretty strict barbell curls today, with holds at the top. The other bicep work was very light, and purely focused on contraction.
Its good to have found a freeweight movement I can hit for triceps. I think these will really add size to the area over time. I only feel them in my triceps though Im sure they hit front delts too.
Crippling pump today. I dont need any products at this point to increase pump. Anything more would be extreme. It definately interfered with my sets toward the end. My arms were done earlier than usual.
Straight Bar pressdowns are harder on wrists, so not as many reps as with the curved bar version but hit a 300 lb dropset as well.
Good day considering the lack of recovery time, starting chest and shoulders on wednesday this week.
230 lbs before meals
Flat Dumbbell Tricep Only Press (Palms facing, elbows tucked to sides)
25x100 warm
65x50 warm
100x30 (PR , See video. New movement so PRs will be easy for a while)
110x21 (PR, see video. More of a warm up for the 120s)
120x15 (PR , See video. I should be good for 20 plus reps with 125s fresh. May use duct tape soon since this gym maxes at 125s)
Strict Barbell Curls
65x15 warm
135x10 (See video. Holds at top)
155x5 (Semi strict. See video. Holds at top)
Strict Straight Bar Pressdowns
KILOGRAMS for all pressdowns unless noted
no rest til line
35x100
65x30
95x10
45x10-15 Strict Alternating DB curl (palms facing)
----------------
Straight Bar Pressdowns again
No rest til line (see video)
300 lbs x10
255 lbs x10
210 lbs x20
80 (kilos again) x10
72x10
65x10
45x20 Strict Alt DB curls (video cuts off at 16 or so)
--------
V Bar Pressdowns (same style)
KILOGRAMS for these
no rest til line
65x30
95x10
45x15 strict alt db curl
------
One Arm Pressdowns
KILOGRAMS
30x100 (One arm at a time. 10 reps per arm, alternating arms is the only rest)
Seated Dumbbell Curl (90 degree bench)
20x50 (Holds at the top. Brief rest pauses only)
35x20 (same)
30x20 (same)
Alternating Dumbbell Curls with reverse curl negative (arms pumped as fuck by this point)
no rest til line
45x10
35x10
-----
Dumbbell Hammer Curls
no rest til line
45x15
60x5
-----
No rest again
70x5
60x5
45x10
-----
See videos below
KILL THAT SHIT
