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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Size coming back up from the 2 week break. Largest arm back to 19 1/4 cold flexed. Chest is at 54 3/4, almost back to 55 inches cold flexed (56 and 19 1/2 are peak measurements, but Im leaner now). Waist is still mostly down from the leaning phase prior to the incomplete growth phase I did. I only completed 4 1/2 weeks of a 10 week planned growth phase, then took 2 weeks off. However I am holding more muscle now at a leaner composition. So it wasnt a complete waste of time and broke some new strength records.
About to hit arms. Will be my first arm session since the 2 week break. Just to get a good pump and send a good signal. Maintenance/ leaning phase, maybe even very slow growth for now.
KILL THAT SHIT
About to hit arms. Will be my first arm session since the 2 week break. Just to get a good pump and send a good signal. Maintenance/ leaning phase, maybe even very slow growth for now.
KILL THAT SHIT
Arms
First week back from 2 week break. Leaning/ Maintenance phase
All my muscle seems to have filled back out in the first week back, mostly. Arms back up to 19 1/4 and chest back up around 55 inches cold flexed. Peak measurements are 56 and 19 1/2 cold but Im leaner now. Waist is back down to where it was prior to the recent 4 1/2 week growth phase (ended it early). I would still like to bring it down 4 inches while maintaining as much muscle as possible. Ive lost 2 inches already and my muscular measurments have barely gone down. So I may have either gained some new muscle or just held onto what I had. Im doing it very slowly.
Right elbow was clicking badly with the 110 lb tricep only dumbbell press. Ended the set early. Did about 10 reps with the click, then flared out elbow and it was fucking with my chest, which Im still rehabbing. Strength was about 4 reps down from previous best (new movement), but everything should be back by next week mostly. Should be good for some records next week. I lost very little from 2 weeks of no training and not eating for size or maintenance. Size wise its mostly back in the first week. My elbows tend to be like this for the first week or two coming back from a break but it subsides.
Next session I may aim for some records with 125 lb dumbbell shoulder presses, 100 lb and maybe 120 lb. Full range reps again. Have to see how my shoulders feel as well. The dumbbell shoulder presses are starting to take a toll on shoulder joints, so soon I may switch up movements. It doesnt really matter since this is a leaning/maintenance phase for now.
Records are to keep me motivated to train but dont need them to grow anymore, and maintenance is very easy.
Have been getting the best tricep stimulation ive felt in a long time with the tricep only dumbbell press. My triceps are denser to the touch now. That could be because I got a little leaner but I think the extra stimulation may bring some new growth to the triceps longterm.
228 lbs after protein bar and some milk
Tricep Only Flat Dumbbell Press (palms facing, elbows tucked to sides)
45x80 warm
100x26
110x12 (Right elbow clicking heavily for atleast 10 of these reps. Flaring the right arm to the side to take pressure off the elbow resulted in my chest contracting. Im rehabbing the area so I ended it early. Anytime I use my chest I warm it up heavily now. This is why I do my chest rehab work prior to any overhead shoulder pressing. Chest can easily contract or spasm during those movements.)
See videos for 100 and 110 lbs sets
Straight Bar Pressdowns
No rest til line
KILOGRAMS unless noted othwerwise
35x50
65x20
95x10 (210 lb stack)
40x20 alternating dumbbell curls , palms facing entire time, holds at top
-----
No rest til line (See two part video. Camera cuts the shit into two videos)
300 lbs x 12
255 lbs x 15
210 lbs x 10 (Stack, 95 kilo)
80 (kilos again) x ?? (Can count them in video. Didnt bother)
65x (same. Reps not important)
50x30 (I believe)
40x20 Alternating Dumbbell Curls, strict again, holds at top
-----
No rest til line
300 lbs x10
255 lbs x10
95x10 (Kilos for the rest)
80x10
65x10
50x30 (with the 50 kilo sets I regripped once or twice after very brief rest pause)
40x20 Alt DB curl , same style, holds
-------
One Arm Cable Pressdown
No rest except when switching arms
25 kilos x 20 (each set is matched on both arms)
30x15
35x10
42x3
-----
Triceps got heavily pre exhausted between the 2 week break and the tricep only DB presses. It worked well to prime them for extra stimulation.
Upright Seated Dumbbell Curl
35x20 (Long holds at top)
No rest til line
40x12 (long holds)
35x8 Standing Alt Db Curl (not the palms facing style, but with a twist)
------
Alternating Dumbbell Curls With Reverse Curl Negatives
No rest til line
55x5
40x5
35x5
-----
Left shoulder irritation so didnt go heavy with curls
Dumbbell Hammer Curls
no rest til line
55x10
40x10
35x10
-------
again
40x15
35x15
-------
Incline Dumbbell Curls
40x10 (with brief rest pauses. Arms real pumped at this point)
KILL THAT SHIT
videos below
First week back from 2 week break. Leaning/ Maintenance phase
All my muscle seems to have filled back out in the first week back, mostly. Arms back up to 19 1/4 and chest back up around 55 inches cold flexed. Peak measurements are 56 and 19 1/2 cold but Im leaner now. Waist is back down to where it was prior to the recent 4 1/2 week growth phase (ended it early). I would still like to bring it down 4 inches while maintaining as much muscle as possible. Ive lost 2 inches already and my muscular measurments have barely gone down. So I may have either gained some new muscle or just held onto what I had. Im doing it very slowly.
Right elbow was clicking badly with the 110 lb tricep only dumbbell press. Ended the set early. Did about 10 reps with the click, then flared out elbow and it was fucking with my chest, which Im still rehabbing. Strength was about 4 reps down from previous best (new movement), but everything should be back by next week mostly. Should be good for some records next week. I lost very little from 2 weeks of no training and not eating for size or maintenance. Size wise its mostly back in the first week. My elbows tend to be like this for the first week or two coming back from a break but it subsides.
Next session I may aim for some records with 125 lb dumbbell shoulder presses, 100 lb and maybe 120 lb. Full range reps again. Have to see how my shoulders feel as well. The dumbbell shoulder presses are starting to take a toll on shoulder joints, so soon I may switch up movements. It doesnt really matter since this is a leaning/maintenance phase for now.
Records are to keep me motivated to train but dont need them to grow anymore, and maintenance is very easy.
Have been getting the best tricep stimulation ive felt in a long time with the tricep only dumbbell press. My triceps are denser to the touch now. That could be because I got a little leaner but I think the extra stimulation may bring some new growth to the triceps longterm.
228 lbs after protein bar and some milk
Tricep Only Flat Dumbbell Press (palms facing, elbows tucked to sides)
45x80 warm
100x26
110x12 (Right elbow clicking heavily for atleast 10 of these reps. Flaring the right arm to the side to take pressure off the elbow resulted in my chest contracting. Im rehabbing the area so I ended it early. Anytime I use my chest I warm it up heavily now. This is why I do my chest rehab work prior to any overhead shoulder pressing. Chest can easily contract or spasm during those movements.)
See videos for 100 and 110 lbs sets
Straight Bar Pressdowns
No rest til line
KILOGRAMS unless noted othwerwise
35x50
65x20
95x10 (210 lb stack)
40x20 alternating dumbbell curls , palms facing entire time, holds at top
-----
No rest til line (See two part video. Camera cuts the shit into two videos)
300 lbs x 12
255 lbs x 15
210 lbs x 10 (Stack, 95 kilo)
80 (kilos again) x ?? (Can count them in video. Didnt bother)
65x (same. Reps not important)
50x30 (I believe)
40x20 Alternating Dumbbell Curls, strict again, holds at top
-----
No rest til line
300 lbs x10
255 lbs x10
95x10 (Kilos for the rest)
80x10
65x10
50x30 (with the 50 kilo sets I regripped once or twice after very brief rest pause)
40x20 Alt DB curl , same style, holds
-------
One Arm Cable Pressdown
No rest except when switching arms
25 kilos x 20 (each set is matched on both arms)
30x15
35x10
42x3
-----
Triceps got heavily pre exhausted between the 2 week break and the tricep only DB presses. It worked well to prime them for extra stimulation.
Upright Seated Dumbbell Curl
35x20 (Long holds at top)
No rest til line
40x12 (long holds)
35x8 Standing Alt Db Curl (not the palms facing style, but with a twist)
------
Alternating Dumbbell Curls With Reverse Curl Negatives
No rest til line
55x5
40x5
35x5
-----
Left shoulder irritation so didnt go heavy with curls
Dumbbell Hammer Curls
no rest til line
55x10
40x10
35x10
-------
again
40x15
35x15
-------
Incline Dumbbell Curls
40x10 (with brief rest pauses. Arms real pumped at this point)
KILL THAT SHIT
videos below
About to hit chest rehab and delts. Hurricane is on the way so may fuck up training and eating next few days, weeks. Can never predict. Doesnt really matter, Id just get leaner on canned food. Ill see how my shoulder joints feel today. I should be able to get in atleast another shoulder dumbbell pressing session. Some possible targets today are 100x50 plus on flat dumbbell press, 100x22 on seated shoulder db press, 120x8,125x6. Will see how shit feels though. Second week back from 2 week break. Most of the size is back and strength should be atleast back for shoulder pressing. Chest takes a little longer to come back. Elbow clicking may be an issue too.
Blood pressure issue , or dizziness, whatever the fuck it is, seems somewhat improved. Ill see when I hit those sets though. I was able to perform a 4 minute dropset for arms yesterday without any heavy breathing, dizziness. Will see
KILL THAT SHIT
Blood pressure issue , or dizziness, whatever the fuck it is, seems somewhat improved. Ill see when I hit those sets though. I was able to perform a 4 minute dropset for arms yesterday without any heavy breathing, dizziness. Will see
KILL THAT SHIT
Chest Rehab And Shoulders (overhead pressing and trap focused laterals)
Second week back from 2 week break. Leaning phase/ Maintenance. Low volume.
A few more records today. Will see how much longer my shoulder joints hold up to dumbbell shoulder pressing. This movement is taking a toll so it may be time to switch movements soon. Ill try for some more records on db shoulder presses while they allow. This is really just a leaning/maintenance phase.
Second week back from 2 week break. Shoulder strength is already above where it was before the break, within a week of being back. Still using full range reps for the shoulder pressing work. Just to switch shit up. The dizziness issue was still there but MUCH improved. It seems to be fading out and should be gone soon.
Records today were seated db shoulder presses, 125x5,120x8,100x22. Flat dumbbell press strength still not full back. Hit 40 reps with the 100s, was at 50 before the break. Chest is slower to come back. Should be back soon. Still rehabbing the area and doing light shit for chest only. High rep mostly.
Hurricane is approaching, possibly by tommorrow morning. That may effect training and eating but has yet to be determined. Less calories isnt a problem now anyway since Im trying to lean out slowly.
Left shoulder is starting to get pretty inflamed though, so Ill see how the shit feels and adapt the routines based on that. Im only training 3 times a week now.
227 lbs after protein bar and 18 oz milk
CHEST REHABILITATION
Flat barbell Bench Press (Used for stretching and warming up only)
Bar x 200 with Stretches to each side
Flat Dumbbell Bench Press (3/4 style reps as usual with this movement)
50x60 warm up
100x40 (Still 10 under from before break, but should be back soon. See video)
Seated Dumbbell Shoulder Press (Full range reps. Bench is slightly inclined to take pressure off spine)
50x40 warm
100x22 (See video. PR, basically 22. A little short on the final rep.)
125x5 (PR. Camera collapsed. Video is just posted as a marker for me)
120x8 (One rep PR. See video. Still a new movement but these will come up fast aslong as I keep doing them. Shoulder joint will decide that. Will gain strength regardless of what pressing movement)
100x18
Nautilus Horizontal Chest Press (plate loaded)
Full range reps with Holds
No rest til line
180x20 barbell style grip
180x5 Inside palms facing grip (not pushing failure , rehabbing chest strains)
-------
No rest til line
270x8 barbell grip
270x5 inside grip
------
No rest again
270x9 barbell
270x5 inside
180x10 barbell
180x5 inside
------
Didnt do holds with the inside grip reps, or lock them out. These are tougher on the chest strains.
Iso Lateral Hammer Strength Shoulder Press (Full range)
90x40 warm
270x15 warm
360x15 warm
No rest til line (see video)
450x5
360x8
270x10
180x20
-----
Nautilus Overhead Press (plate loaded again) (Full range reps)
No rest (see video)
270x20
360x5
450x4
--------
No rest til line (see video)
540x7
450x3
360x4
270x5
------
Got to be careful with pushing failure on these. Neck tightness.
Dumbbell Laterals (trap focused version)
no rest til line
45x20
65x10
-----
again
65x15
50x10
45x10
------
Left shoulder joint burning heavily by this point. Ended it here.
KILL THAT SHIT
Videos below
Second week back from 2 week break. Leaning phase/ Maintenance. Low volume.
A few more records today. Will see how much longer my shoulder joints hold up to dumbbell shoulder pressing. This movement is taking a toll so it may be time to switch movements soon. Ill try for some more records on db shoulder presses while they allow. This is really just a leaning/maintenance phase.
Second week back from 2 week break. Shoulder strength is already above where it was before the break, within a week of being back. Still using full range reps for the shoulder pressing work. Just to switch shit up. The dizziness issue was still there but MUCH improved. It seems to be fading out and should be gone soon.
Records today were seated db shoulder presses, 125x5,120x8,100x22. Flat dumbbell press strength still not full back. Hit 40 reps with the 100s, was at 50 before the break. Chest is slower to come back. Should be back soon. Still rehabbing the area and doing light shit for chest only. High rep mostly.
Hurricane is approaching, possibly by tommorrow morning. That may effect training and eating but has yet to be determined. Less calories isnt a problem now anyway since Im trying to lean out slowly.
Left shoulder is starting to get pretty inflamed though, so Ill see how the shit feels and adapt the routines based on that. Im only training 3 times a week now.
227 lbs after protein bar and 18 oz milk
CHEST REHABILITATION
Flat barbell Bench Press (Used for stretching and warming up only)
Bar x 200 with Stretches to each side
Flat Dumbbell Bench Press (3/4 style reps as usual with this movement)
50x60 warm up
100x40 (Still 10 under from before break, but should be back soon. See video)
Seated Dumbbell Shoulder Press (Full range reps. Bench is slightly inclined to take pressure off spine)
50x40 warm
100x22 (See video. PR, basically 22. A little short on the final rep.)
125x5 (PR. Camera collapsed. Video is just posted as a marker for me)
120x8 (One rep PR. See video. Still a new movement but these will come up fast aslong as I keep doing them. Shoulder joint will decide that. Will gain strength regardless of what pressing movement)
100x18
Nautilus Horizontal Chest Press (plate loaded)
Full range reps with Holds
No rest til line
180x20 barbell style grip
180x5 Inside palms facing grip (not pushing failure , rehabbing chest strains)
-------
No rest til line
270x8 barbell grip
270x5 inside grip
------
No rest again
270x9 barbell
270x5 inside
180x10 barbell
180x5 inside
------
Didnt do holds with the inside grip reps, or lock them out. These are tougher on the chest strains.
Iso Lateral Hammer Strength Shoulder Press (Full range)
90x40 warm
270x15 warm
360x15 warm
No rest til line (see video)
450x5
360x8
270x10
180x20
-----
Nautilus Overhead Press (plate loaded again) (Full range reps)
No rest (see video)
270x20
360x5
450x4
--------
No rest til line (see video)
540x7
450x3
360x4
270x5
------
Got to be careful with pushing failure on these. Neck tightness.
Dumbbell Laterals (trap focused version)
no rest til line
45x20
65x10
-----
again
65x15
50x10
45x10
------
Left shoulder joint burning heavily by this point. Ended it here.
KILL THAT SHIT
Videos below
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