Please Scroll Down to See Forums Below 
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Back, Delts (trap focused laterals) and Rear Delts
Very light and low volume maintenance and leaning phase
Hit a record today with chin ups which wasnt bad. I am down to 225 lbs so thats part of the reason. Ive hit 32 at 235 lbs and 43 years ago at 200 or sub 200 lbs. Those were the overhand wide style back then.
Muscle and strength is coming back decently for a maintenance phase though. Possible growth phase will begin on 21rst. Unsure yet.
I stuck with strict lat pulldowns. Completely upright no hinging at the hips. Thats pretty new for me as I almost never do them that strict. I want to experiment and see what it does. I need to train lighter for now anyway because my biceps have been torn up as fuck for weeks.
Just sending a signal to my lats to fill back out basically. Very light lat pullovers due to hiatal hernia being irritated lately.
Got my intraworkout products back in. 2 scoops Pro Bcaas, 1 scoop karbolyn, 2-5 grams beta alanine, 5 grams creatine mixed in 32 oz of water or gatorade taken during training. Thats what Ill be using on training days now. I also refill it frequently at the water fountain, which means I get in 64-96 oz of water in as well during training. Something that is more recent for me. The only other liquid I really get is from milk that I drink throughout the day and monster energy drinks. Maybe one a day or less.
225 lbs after meal
Chin Ups (Palms facing , close grip)
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
33 at bodyweight (PR for this bodyweight. Hit 32 at 235 lbs and 43 at 200 long ago, see video)
10 at bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing grip)
Completely upright, no leaning back
160x15 warm
220x12
No rest til line
250x7
220x5
190x5
160x5
130x8
-------
Hammer Strength lat pullover (plate loaded)
no rest til line
100x40
190x15
---------
no rest again
190x20
100x20
------
Dumbbell Laterals (trap focused version)
no rest til line
40x40
65x10
55x10
------
again
65x20
55x10
40x10
------
again
65x20
55x10
45x10
------
Reverse Machine Flies
Long holds
125x20 warm
no rest til line
190x10
250x5
-----
no rest again (Brief and long holds)
295x10
220x10
175x10
145x10
--------
Iso Low Row Hammer Strength (plate loaded)
Biceps torn up, very light
no rest til line
90x15
180x10
270x5
----
again
270x15
180x15
------
KILL THAT SHIT
video below
Very light and low volume maintenance and leaning phase
Hit a record today with chin ups which wasnt bad. I am down to 225 lbs so thats part of the reason. Ive hit 32 at 235 lbs and 43 years ago at 200 or sub 200 lbs. Those were the overhand wide style back then.
Muscle and strength is coming back decently for a maintenance phase though. Possible growth phase will begin on 21rst. Unsure yet.
I stuck with strict lat pulldowns. Completely upright no hinging at the hips. Thats pretty new for me as I almost never do them that strict. I want to experiment and see what it does. I need to train lighter for now anyway because my biceps have been torn up as fuck for weeks.
Just sending a signal to my lats to fill back out basically. Very light lat pullovers due to hiatal hernia being irritated lately.
Got my intraworkout products back in. 2 scoops Pro Bcaas, 1 scoop karbolyn, 2-5 grams beta alanine, 5 grams creatine mixed in 32 oz of water or gatorade taken during training. Thats what Ill be using on training days now. I also refill it frequently at the water fountain, which means I get in 64-96 oz of water in as well during training. Something that is more recent for me. The only other liquid I really get is from milk that I drink throughout the day and monster energy drinks. Maybe one a day or less.
225 lbs after meal
Chin Ups (Palms facing , close grip)
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
33 at bodyweight (PR for this bodyweight. Hit 32 at 235 lbs and 43 at 200 long ago, see video)
10 at bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing grip)
Completely upright, no leaning back
160x15 warm
220x12
No rest til line
250x7
220x5
190x5
160x5
130x8
-------
Hammer Strength lat pullover (plate loaded)
no rest til line
100x40
190x15
---------
no rest again
190x20
100x20
------
Dumbbell Laterals (trap focused version)
no rest til line
40x40
65x10
55x10
------
again
65x20
55x10
40x10
------
again
65x20
55x10
45x10
------
Reverse Machine Flies
Long holds
125x20 warm
no rest til line
190x10
250x5
-----
no rest again (Brief and long holds)
295x10
220x10
175x10
145x10
--------
Iso Low Row Hammer Strength (plate loaded)
Biceps torn up, very light
no rest til line
90x15
180x10
270x5
----
again
270x15
180x15
------
KILL THAT SHIT
video below
Arms
Very light and low volume
Time constraints. Maintenance/leaning phase.
One hour 15 minutes to train only.
Biceps torn up so extremely light with those.
Limited time to train today. It was good enough though. Probably should not be training biceps at all for a while. They have been fucking torn up lately.
Hit a possible PR with tricep only dumbbell presses. Right elbow dislocating and clicking bad during set. Still banged out 31 reps. Not bad since I havent done these in weeks, but tricep strength is at peak so it wasnt a problem aside from my elbow clicking bad. That goes away after a few weeks of doing that movement specifically.
Attempted to load of 300 lbs on the stack but its hit or miss. Machine had severe friction and didnt want to fuck up my elbows so I went with the 210 lb stack for 51 reps. Went down the stack and into curls but fiming was cut short.
I would have gone for 300x31 on curved bar pressdowns.
No idea yet what to do about biceps. Theyve been ultra tender for many weeks. A full break from training would probably benefit the area but I will try to keep shit going for a while before doing that again. I can always cut back on bicep related shit. Substitute pullovers for rows, cut out bicep work if need be.
225 lbs after meal, May be 228, This scale seems to have me 3 lbs heavier but I havent used it in a long time so 225 may be correct.
Tricep Only Flat Dumbbell Presses (elbows tucked to sides, palms facing)
40x25 warm
75x25 warm
100x31 (PR I believe. See video. Right elbow dislocating, clicking slightly, Had to keep readjusting my elbow, still banged them out)
Strict Curved Bar Pressdowns
No rest til line
KILOGRAMS unless noted otherwise for ALL pressdowns
35x100
65x50
95x10
40x15 Strict Stand Dumbbell Curls (palms facing , no twist, with holds)
---------
No rest til line (See video)
Attempted to load the stack to 300 lbs. Machine jammed up. This happens often with these stacks. Its hit or miss. So I went on to 210x51 instead of 300x31 or so.
Only filmed the first set, got interrupted
95x51 (210 lb stack)
80x20
65x20
57x20
50x20
45x20 Strict Standing DB curls again, with holds
-------
V Bar Pressdowns (strict style still)
KILOS
no rest til line
65x40
95x10
40x20 Curls again, same style, Pounds for these
-----
No rest til line
95x20
80x10
65x10
57x20
40x15 Zottman Curls (Alternating dumbbell curl with reverse curl negative)
-----------
Time constraints so I moved over to bicep work. Super fucking light because my biceps are destroyed lately. For weeks now.
Steep Incline Dumbbell CUrls
35x25 (Holds, Brief rest pauses)
Standing Cambered Bar Curl
no rest til line
90x10
70x10
------
KILL THAT SHIT
videos below
Very light and low volume
Time constraints. Maintenance/leaning phase.
One hour 15 minutes to train only.
Biceps torn up so extremely light with those.
Limited time to train today. It was good enough though. Probably should not be training biceps at all for a while. They have been fucking torn up lately.
Hit a possible PR with tricep only dumbbell presses. Right elbow dislocating and clicking bad during set. Still banged out 31 reps. Not bad since I havent done these in weeks, but tricep strength is at peak so it wasnt a problem aside from my elbow clicking bad. That goes away after a few weeks of doing that movement specifically.
Attempted to load of 300 lbs on the stack but its hit or miss. Machine had severe friction and didnt want to fuck up my elbows so I went with the 210 lb stack for 51 reps. Went down the stack and into curls but fiming was cut short.
I would have gone for 300x31 on curved bar pressdowns.
No idea yet what to do about biceps. Theyve been ultra tender for many weeks. A full break from training would probably benefit the area but I will try to keep shit going for a while before doing that again. I can always cut back on bicep related shit. Substitute pullovers for rows, cut out bicep work if need be.
225 lbs after meal, May be 228, This scale seems to have me 3 lbs heavier but I havent used it in a long time so 225 may be correct.
Tricep Only Flat Dumbbell Presses (elbows tucked to sides, palms facing)
40x25 warm
75x25 warm
100x31 (PR I believe. See video. Right elbow dislocating, clicking slightly, Had to keep readjusting my elbow, still banged them out)
Strict Curved Bar Pressdowns
No rest til line
KILOGRAMS unless noted otherwise for ALL pressdowns
35x100
65x50
95x10
40x15 Strict Stand Dumbbell Curls (palms facing , no twist, with holds)
---------
No rest til line (See video)
Attempted to load the stack to 300 lbs. Machine jammed up. This happens often with these stacks. Its hit or miss. So I went on to 210x51 instead of 300x31 or so.
Only filmed the first set, got interrupted
95x51 (210 lb stack)
80x20
65x20
57x20
50x20
45x20 Strict Standing DB curls again, with holds
-------
V Bar Pressdowns (strict style still)
KILOS
no rest til line
65x40
95x10
40x20 Curls again, same style, Pounds for these
-----
No rest til line
95x20
80x10
65x10
57x20
40x15 Zottman Curls (Alternating dumbbell curl with reverse curl negative)
-----------
Time constraints so I moved over to bicep work. Super fucking light because my biceps are destroyed lately. For weeks now.
Steep Incline Dumbbell CUrls
35x25 (Holds, Brief rest pauses)
Standing Cambered Bar Curl
no rest til line
90x10
70x10
------
KILL THAT SHIT
videos below
About to hit some chest rehab and delts. Main target will probably be 360x21-25 on hammerstrength inclines. Some other will be 450x10 plus possibly, etc. In the strict full range style Im doing currently.
Shoulder pressing will mainly be pump work most likely. Some trap focused laterals and rear delts possibly as well.
KILL THAT SHIT
Shoulder pressing will mainly be pump work most likely. Some trap focused laterals and rear delts possibly as well.
KILL THAT SHIT
Similar threads
