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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
STAY TUNED MOTHER FUCKLERS !!
KILL EM
N
GRILL EM !!
KILL EM
N
GRILL EM !!
Full legs minus calves
Beginning of clean growth phase. Extremely light, sending signal back to legs.
First leg session in several months.
The 10 week growth phase will officially begin on the 21rst, but ive already started the routine. Yesterday I ate 294 grams of protein. My aim will be a 300 gram protein minimum daily. So this falls in line with that. Some days will be more or less but on average.
This will be 2 to 4 times as much protein as Ive been eating during this maintenance phase. That is the main tweak that creates the completes the transition between a maintenance and growth phase, diet. My protein during this maintenance phase has only been 100-200 protein on average.
Thats all I needed to keep MOST of my muscle and stay in the mid 220s. Im leaner now though too, otherwise I would easily stay in the mid 230s like last time when I was carrying more fat.
Also I have not been training legs at all. Another factor that will add to my overall mass increase in the next 10 weeks.
Ill also be adding more volume and intensity in certain areas. Those are the main tweaks. I was initially training twice a week only for maintenance. I recently added in a third day to hit arms. Now itll be 4 days to hit legs. Thats more than enough for me the way I train, and now with eating coming into place.
Calories are not the focus now. Protein is the only number Ill be aiming for, and calories will basically fall where they end up. The diet is much cleaner now and mainly protein focused. Theres carbs but not the force feeding of extra carbs and calorie dense foods I used to eat to gain overall body mass.
Overall goal of the clean growth phase is to gain new muscle while getting leaner or keeping waist around the same size. If my muscle fills out to peak size and waist stays the same, then Im still adding muscle and getting leaner. It changes the ratio of fat to muscle (bodyfat percentage). Its a different type of progress than Im used to , but can still grow while staying leaner. Thats my main aim during this phase.
If I dont completely lose interest again, during this phase, or get injured majorly, then large strength increases should be a weekly occurence.
During the maintenance phase its half assed for me, however its really maybe 75 percent of what needs to be done for a growth phase. Adding that extra 25 percent of effort is enough to shift things enough to transition towards new muscle growth.
Training is never half assed intensity wise. I do reduce volume and frequency in areas, but the diet portion I dont put any real effort into during maintenance lately. It gives my mind a break from the routine. I wont go to the gym to train half assed. Ill just stop training for several weeks or months.
Went for depth today on leg presses. I will be minimising volume with leg work. That way my knees can last the full growth phase. As a result Ive been increasing quality of my sets specifically on the leg press. Pausing at the bottom with maximum depth basically.
Same type of shit Im doing for biceps and chest since theyve been damaged lately.Ill aim for a 300 minimum of protein for maybe the first 5 weeks of the growth phase. For the second phase I may up it to 350, but ill see how digestion holds up. I usually stagnate size wise about mid way through these phases. Protein is the only thing I can really raise without jacking up calories too high and adding more fat.
Training legs also serves as a way to burn more calories, since ill be consuming more overall. Also will increase my overall muscle during this phase.
228 lbs after previous nights meals
Nautilus Nitro Leg Extention
No rest til line (Brief rest pauses only)
?? x100 (maybe 90 lbs, warm up)
140x100
110x100
--------
Left knee clicking the entire time with some pain. Right knee took the brunt of the tension. This was the first leg session in months I believe, so I was just seeing what I could do to pump some blood in the area. Knees should adapt if I keep the volume low and steadily increase some of the resistance and reps on everything.
Seated Leg Curl (hamstrings tight as always but not too bad for first time back)
no rest til line
95x25
110x10 warm ups
-------
150x10
No rest til line
170x8
130x10
110x10
------
Cybex Squat Press (Maximum depth with brief pauses at the bottom)
400x50 warm
500x40
600x35
Hip Abductor
no res til line
50x50
130x30
150x10
170x5
------
no rest again
170x10
120x20
110x20
------- May be a little off with the records here, wasnt that focused on remembering this
Hip Adductor
No rest til line
90x30
130x20
190x5
------
again no rest
205x10-20 (Probably 10)
165x10
145x10
125x10-20
------
KILL THAT SHIT
Beginning of clean growth phase. Extremely light, sending signal back to legs.
First leg session in several months.
The 10 week growth phase will officially begin on the 21rst, but ive already started the routine. Yesterday I ate 294 grams of protein. My aim will be a 300 gram protein minimum daily. So this falls in line with that. Some days will be more or less but on average.
This will be 2 to 4 times as much protein as Ive been eating during this maintenance phase. That is the main tweak that creates the completes the transition between a maintenance and growth phase, diet. My protein during this maintenance phase has only been 100-200 protein on average.
Thats all I needed to keep MOST of my muscle and stay in the mid 220s. Im leaner now though too, otherwise I would easily stay in the mid 230s like last time when I was carrying more fat.
Also I have not been training legs at all. Another factor that will add to my overall mass increase in the next 10 weeks.
Ill also be adding more volume and intensity in certain areas. Those are the main tweaks. I was initially training twice a week only for maintenance. I recently added in a third day to hit arms. Now itll be 4 days to hit legs. Thats more than enough for me the way I train, and now with eating coming into place.
Calories are not the focus now. Protein is the only number Ill be aiming for, and calories will basically fall where they end up. The diet is much cleaner now and mainly protein focused. Theres carbs but not the force feeding of extra carbs and calorie dense foods I used to eat to gain overall body mass.
Overall goal of the clean growth phase is to gain new muscle while getting leaner or keeping waist around the same size. If my muscle fills out to peak size and waist stays the same, then Im still adding muscle and getting leaner. It changes the ratio of fat to muscle (bodyfat percentage). Its a different type of progress than Im used to , but can still grow while staying leaner. Thats my main aim during this phase.
If I dont completely lose interest again, during this phase, or get injured majorly, then large strength increases should be a weekly occurence.
During the maintenance phase its half assed for me, however its really maybe 75 percent of what needs to be done for a growth phase. Adding that extra 25 percent of effort is enough to shift things enough to transition towards new muscle growth.
Training is never half assed intensity wise. I do reduce volume and frequency in areas, but the diet portion I dont put any real effort into during maintenance lately. It gives my mind a break from the routine. I wont go to the gym to train half assed. Ill just stop training for several weeks or months.
Went for depth today on leg presses. I will be minimising volume with leg work. That way my knees can last the full growth phase. As a result Ive been increasing quality of my sets specifically on the leg press. Pausing at the bottom with maximum depth basically.
Same type of shit Im doing for biceps and chest since theyve been damaged lately.Ill aim for a 300 minimum of protein for maybe the first 5 weeks of the growth phase. For the second phase I may up it to 350, but ill see how digestion holds up. I usually stagnate size wise about mid way through these phases. Protein is the only thing I can really raise without jacking up calories too high and adding more fat.
Training legs also serves as a way to burn more calories, since ill be consuming more overall. Also will increase my overall muscle during this phase.
228 lbs after previous nights meals
Nautilus Nitro Leg Extention
No rest til line (Brief rest pauses only)
?? x100 (maybe 90 lbs, warm up)
140x100
110x100
--------
Left knee clicking the entire time with some pain. Right knee took the brunt of the tension. This was the first leg session in months I believe, so I was just seeing what I could do to pump some blood in the area. Knees should adapt if I keep the volume low and steadily increase some of the resistance and reps on everything.
Seated Leg Curl (hamstrings tight as always but not too bad for first time back)
no rest til line
95x25
110x10 warm ups
-------
150x10
No rest til line
170x8
130x10
110x10
------
Cybex Squat Press (Maximum depth with brief pauses at the bottom)
400x50 warm
500x40
600x35
Hip Abductor
no res til line
50x50
130x30
150x10
170x5
------
no rest again
170x10
120x20
110x20
------- May be a little off with the records here, wasnt that focused on remembering this
Hip Adductor
No rest til line
90x30
130x20
190x5
------
again no rest
205x10-20 (Probably 10)
165x10
145x10
125x10-20
------
KILL THAT SHIT
About to hit some chest and delts. Official start of my growth phase today. Ill repeat some of the details later in my actual training entry. I have a few targets in mind today. Im looking to hit 360x21 plus, 410x14 plus, 450x8 plus as possibilities for the hammer strength inclines. Same form as the last weeks. Not bottoming out but locking out or very close to it.
Soon I can bring back some of the harsher movements. I was saving my shoulders for a growth phase. So I did easier movements on my joints for shoulder presses. Maybe Ill bring back dumbbell shoulder presses soon. Maybe even smith machine militaries. Iso lateral hammer strength shoulder press is also pretty harsh on shoulder joints. Maybe Ill bring those back soon too. I havent decided what my main shoulder movement will be, but things will start to be amped up again in all areas. Without completely anihilating myself of course. I want to last the 10 weeks of the phase this time.
I realise alot of my writing is very redundant but there is a few reasons behind it. Its much quicker for me to scan through my own journal and see what I was doing, where I was at when things are repeated. It also saves time for those scanning through the journal. Otherwise I would write my reasons behind a routine once and it would never appear again. I am very thorough and detailed like that and the repetition makes it much easier for me to see whats going on at a glance. I dont want to have to read all my entries to try and discern certain things.
Its first and foremost my personal journal. Copied and pasted from my actual journal document. Its also much more organized and quicker for me to scan my workouts on the forums. The video is right with the workout routine. When I go through my files its alot more back and forth. Thats why I have multiple back ups online and physically. I consider it a positive when someone derives something useful from it though. I do it either way for those reasons. So feedback is never needed but I enjoy having genuine interactions with other driven lifters. Regardless of goals . Im never one to judge, but I do come down hard on those who make excuses. My thought process is that , if you dont want this shit than find something else you are passionate about. Dont waste your time and energy making excuses. Whenever I have a new obstacle, which is frequent, my only thought is how to navigate or blast through it. Im not thinking about what excuse I can come up with to quit. I believe many of us are much more capable than we might think. So its not neccesarily that Im degrading someone. Most likely I believe there is more potential there and if Im providing feedback its not to sugar coat shit. I believe we should all be constantly striving and adapting toward new solutions and even plan what we can in advance so that we are prepared for what comes our way.
I only say this because some people interpret my journal as a hateful type of thing where Im looking to dominate or degrade others. Its really the opposite. My position is just very strong against people who claim to want something but then have excuses and claim that its impossible, etc. I dont even want to get started on talking about where I came from , but I will when people start bringing that type of negativity in the journal. Otherwise I dont think anyone will have any problem with me during general discussions. Im not exactly how I appear with some of what I write. It gets taken out of context. Those who interact with me may be surprised that Im humble.
Im a lurker myself when it comes to absorbing information, so I understand completely. I encourage anyone who has hesitation and some desire to interact with me, to do so and see what happens. Rather than assume. Im interested to know your goals as well and to discuss different tactics that we can all use toward our goals. I dont need a reason to post my thoughts in here, and I dont expect anyone to post things in accordance with a certain timing. Im against all that social bullshit. If something is on your mind and you think it might be beneficial to discuss here, I encourage you all to do so.
KEEP KILLIN THAT SHIT !!
Soon I can bring back some of the harsher movements. I was saving my shoulders for a growth phase. So I did easier movements on my joints for shoulder presses. Maybe Ill bring back dumbbell shoulder presses soon. Maybe even smith machine militaries. Iso lateral hammer strength shoulder press is also pretty harsh on shoulder joints. Maybe Ill bring those back soon too. I havent decided what my main shoulder movement will be, but things will start to be amped up again in all areas. Without completely anihilating myself of course. I want to last the 10 weeks of the phase this time.
I realise alot of my writing is very redundant but there is a few reasons behind it. Its much quicker for me to scan through my own journal and see what I was doing, where I was at when things are repeated. It also saves time for those scanning through the journal. Otherwise I would write my reasons behind a routine once and it would never appear again. I am very thorough and detailed like that and the repetition makes it much easier for me to see whats going on at a glance. I dont want to have to read all my entries to try and discern certain things.
Its first and foremost my personal journal. Copied and pasted from my actual journal document. Its also much more organized and quicker for me to scan my workouts on the forums. The video is right with the workout routine. When I go through my files its alot more back and forth. Thats why I have multiple back ups online and physically. I consider it a positive when someone derives something useful from it though. I do it either way for those reasons. So feedback is never needed but I enjoy having genuine interactions with other driven lifters. Regardless of goals . Im never one to judge, but I do come down hard on those who make excuses. My thought process is that , if you dont want this shit than find something else you are passionate about. Dont waste your time and energy making excuses. Whenever I have a new obstacle, which is frequent, my only thought is how to navigate or blast through it. Im not thinking about what excuse I can come up with to quit. I believe many of us are much more capable than we might think. So its not neccesarily that Im degrading someone. Most likely I believe there is more potential there and if Im providing feedback its not to sugar coat shit. I believe we should all be constantly striving and adapting toward new solutions and even plan what we can in advance so that we are prepared for what comes our way.
I only say this because some people interpret my journal as a hateful type of thing where Im looking to dominate or degrade others. Its really the opposite. My position is just very strong against people who claim to want something but then have excuses and claim that its impossible, etc. I dont even want to get started on talking about where I came from , but I will when people start bringing that type of negativity in the journal. Otherwise I dont think anyone will have any problem with me during general discussions. Im not exactly how I appear with some of what I write. It gets taken out of context. Those who interact with me may be surprised that Im humble.
Im a lurker myself when it comes to absorbing information, so I understand completely. I encourage anyone who has hesitation and some desire to interact with me, to do so and see what happens. Rather than assume. Im interested to know your goals as well and to discuss different tactics that we can all use toward our goals. I dont need a reason to post my thoughts in here, and I dont expect anyone to post things in accordance with a certain timing. Im against all that social bullshit. If something is on your mind and you think it might be beneficial to discuss here, I encourage you all to do so.
KEEP KILLIN THAT SHIT !!
Chest ,Delts, Rear Delts (overhead pressing , seated laterals, trap focused laterals)
First day of clean growth phase. Light and low volume
This is the first day of the growth phase. Main changes will be aiming for 300 grams protein minimum daily, leg day added in, and some more overall volume in certain areas. Also more record attempts most likely, as well as hitting some harsher movements for shoulders. Harsher on the joints. Not sure about that part yet though because my spine is real compressed lately. Alot of lingering pain from that vertical force. Ill see what I can get away with. The hammer strength iso lateral press put some bad pressure on the area, so I didnt push it.
Main focus is just going to be clean growth. Mostly protein and not massive calories this time around. Alot more contraction focused work for size. Strength attempts will only be done on main movements. Usually the first movement of a specific bodypart. Not with all muscle groups though. Record attempts wont really be light but relative to what I could be doing for lower reps. Ill try to avoid low rep record attempts as they are very damaging at this stage, with the amount of weight I need to hit failure in a low rep range.
Strength has been slightly plateud on the hammer strength inclines the last 2 weeks. The 410 set has gone up though the last 2 weeks. It should start moving up again soon though. Since Ill be eating for size again. I was hitting current records while just eating for maintenance and below.
Im still not back where I was at, repping 6 plates a side (540) but Im not too concerned about that now. My chest is still compromised from the 3 pops. The tenderness seems to be gradually reducing though. The area is feeling more re inforced and alot stronger and more durable. Still I probably should just work on repping 450 for high reps for a while and not push beyond that. Even that is risky. My main concern is when I start the first rep on a chest press. Once I get beyond that the weight feels much lighter. Initially Im paranoid the shit is going to pop at the bottom, as it already has 3 times. No discoloration yet, but still have to be careful. Id like to avoid that for a while again.
I finished off chest with cable flies but keeping arms straight instead of bending the elbows. Much better contraction in my chest this way. The cable flies were good since they didnt fuck with the area. The other fly machines were causing me issues. Got a great pump from these as a finisher. Will likely keep them in now.
I still cant push my shoulder pressing too heavy because of this spinal compression. I already have atleast 6 ruptured discs so I have to watch out for that shit.
Ill gradually increase what I can though witout taking myself out. I always have to manage that balance of pushing as far as I can but stopping before something breaks.
226 lbs after meal, Fasted yesterday for bloodwork
Chest Rehab
Hammer Strength Incline Press (plate loaded) (Full reps but not bottomed out, just short of hitting bottom stoppers)
No rest til line (Just warm ups. Mix of full and partial reps)
90x60
180x20
270x10
------
360x20 (See video. This should move up soon now that Im eating for growth)
410x15 (Recent PR for this style. Ive done 540x5 with full range reps hitting stoppers, but havent really done full reps in a long time. Gained alot of upper torso mass since then, so its hard to say where my strength would be if healed. Was hitting 560x20 constant tension style. See video)
No rest til line (see video)
450x8
360x6
270x8
180x10
-----
Hammer Strength Wide Chest Press (plate loaded) (Full reps with holds, Not usually bottoming out)
No rest til line
180x25
270x4
-------
No rest again
270x8
180x10
------
180x35 (Brief rest pauses only)
Hammer Strength Iso Lateral Shoulder Press (plate loaded)
Full reps (seat set to line below 10. These were compressing the fuck out of my spine. Didnt push it)
no rest til line (warm ups)
90x20
180x20
270x6
------
no rest til line (see vide0)
360x5
270x10
180x20
------
Seated Dumbbell Shoulder Press
65x25 (not to failure, but stopped early since was compressing spine. This was supposed to be a warm up for heavier weight. The seat here is also sloped downward making me slide off)
Dumbbell Laterals (trap focused version)
no rest til line
45x40
55x10
60x10
50x10
45x10
------
Again no rest
70x20
60x10
55x10
45x10
-----
Seated Strict Dumbbell Laterals
15x50 (With holds at top. Brief rest pauses only)
Seated Cable Flies (With arms straight at the full extention. Better chest contraction)
Holds and long holds, Squeezing hard at peak contraction
No rest til line
30x15
90x10
------
110x8
90x8
90x8
90x8
Was just aiming for pure pump and contraction. Was being careful not to overload the injury. Chest was swollen with blood in a good way.
Reverse Machine Flies
No rest til line (long holds on all of these)
130x15
210x10
------
No rest til line
300x5 (regular reps)
240x5 (Long holds for the rest)
210x10
180x10
160x10
130x10
------
Videos below
KILL THAT SHIT
First day of clean growth phase. Light and low volume
This is the first day of the growth phase. Main changes will be aiming for 300 grams protein minimum daily, leg day added in, and some more overall volume in certain areas. Also more record attempts most likely, as well as hitting some harsher movements for shoulders. Harsher on the joints. Not sure about that part yet though because my spine is real compressed lately. Alot of lingering pain from that vertical force. Ill see what I can get away with. The hammer strength iso lateral press put some bad pressure on the area, so I didnt push it.
Main focus is just going to be clean growth. Mostly protein and not massive calories this time around. Alot more contraction focused work for size. Strength attempts will only be done on main movements. Usually the first movement of a specific bodypart. Not with all muscle groups though. Record attempts wont really be light but relative to what I could be doing for lower reps. Ill try to avoid low rep record attempts as they are very damaging at this stage, with the amount of weight I need to hit failure in a low rep range.
Strength has been slightly plateud on the hammer strength inclines the last 2 weeks. The 410 set has gone up though the last 2 weeks. It should start moving up again soon though. Since Ill be eating for size again. I was hitting current records while just eating for maintenance and below.
Im still not back where I was at, repping 6 plates a side (540) but Im not too concerned about that now. My chest is still compromised from the 3 pops. The tenderness seems to be gradually reducing though. The area is feeling more re inforced and alot stronger and more durable. Still I probably should just work on repping 450 for high reps for a while and not push beyond that. Even that is risky. My main concern is when I start the first rep on a chest press. Once I get beyond that the weight feels much lighter. Initially Im paranoid the shit is going to pop at the bottom, as it already has 3 times. No discoloration yet, but still have to be careful. Id like to avoid that for a while again.
I finished off chest with cable flies but keeping arms straight instead of bending the elbows. Much better contraction in my chest this way. The cable flies were good since they didnt fuck with the area. The other fly machines were causing me issues. Got a great pump from these as a finisher. Will likely keep them in now.
I still cant push my shoulder pressing too heavy because of this spinal compression. I already have atleast 6 ruptured discs so I have to watch out for that shit.
Ill gradually increase what I can though witout taking myself out. I always have to manage that balance of pushing as far as I can but stopping before something breaks.
226 lbs after meal, Fasted yesterday for bloodwork
Chest Rehab
Hammer Strength Incline Press (plate loaded) (Full reps but not bottomed out, just short of hitting bottom stoppers)
No rest til line (Just warm ups. Mix of full and partial reps)
90x60
180x20
270x10
------
360x20 (See video. This should move up soon now that Im eating for growth)
410x15 (Recent PR for this style. Ive done 540x5 with full range reps hitting stoppers, but havent really done full reps in a long time. Gained alot of upper torso mass since then, so its hard to say where my strength would be if healed. Was hitting 560x20 constant tension style. See video)
No rest til line (see video)
450x8
360x6
270x8
180x10
-----
Hammer Strength Wide Chest Press (plate loaded) (Full reps with holds, Not usually bottoming out)
No rest til line
180x25
270x4
-------
No rest again
270x8
180x10
------
180x35 (Brief rest pauses only)
Hammer Strength Iso Lateral Shoulder Press (plate loaded)
Full reps (seat set to line below 10. These were compressing the fuck out of my spine. Didnt push it)
no rest til line (warm ups)
90x20
180x20
270x6
------
no rest til line (see vide0)
360x5
270x10
180x20
------
Seated Dumbbell Shoulder Press
65x25 (not to failure, but stopped early since was compressing spine. This was supposed to be a warm up for heavier weight. The seat here is also sloped downward making me slide off)
Dumbbell Laterals (trap focused version)
no rest til line
45x40
55x10
60x10
50x10
45x10
------
Again no rest
70x20
60x10
55x10
45x10
-----
Seated Strict Dumbbell Laterals
15x50 (With holds at top. Brief rest pauses only)
Seated Cable Flies (With arms straight at the full extention. Better chest contraction)
Holds and long holds, Squeezing hard at peak contraction
No rest til line
30x15
90x10
------
110x8
90x8
90x8
90x8
Was just aiming for pure pump and contraction. Was being careful not to overload the injury. Chest was swollen with blood in a good way.
Reverse Machine Flies
No rest til line (long holds on all of these)
130x15
210x10
------
No rest til line
300x5 (regular reps)
240x5 (Long holds for the rest)
210x10
180x10
160x10
130x10
------
Videos below
KILL THAT SHIT
Now that ive started a growth phase Ill post some sample days of my diet again. I dont find it too useful during a maintenance phase to post it here. Here was today's diet:
footlong bacon,egg,veggie sub for first meal, (56)
footlong bacon, egg, veggie sub for second meal,(112)
12 oz shrimp and bag of rice for third meal, (202)
2 scoops MTS whey sludge for fourth meal, (252)(4 string cheeses)
(272)Can of sardines for fifth meal,
289 grams protein
I was out of protein bars so that will make it much easier to hit when I get them again. I also didnt use milk today because acid was pretty bad. The MTS whey made into a sludge or pudding is easier to take down than a shake but still gives me acid.
I will use it sometimes to fill in gaps. Ill probably get some oats and try mixing it with oatmeal soon. May reduce the acid, or atleast Ill get some clean carbs with the meal.
The reason for the two footlong subs was because I fasted yesterday for bloodwork. I wanted to make up for missed calories and that was an easy and quick way to do it.
Most of my meals are protein heavy lately. Milk is usually constant throughout the entire day. Not today though. Everything is usually made at home , so its rare I get footlong subs or any take out food.
Ill try to keep in that 300 range though atleast for now.
KILL THAT SHIT
footlong bacon,egg,veggie sub for first meal, (56)
footlong bacon, egg, veggie sub for second meal,(112)
12 oz shrimp and bag of rice for third meal, (202)
2 scoops MTS whey sludge for fourth meal, (252)(4 string cheeses)
(272)Can of sardines for fifth meal,
289 grams protein
I was out of protein bars so that will make it much easier to hit when I get them again. I also didnt use milk today because acid was pretty bad. The MTS whey made into a sludge or pudding is easier to take down than a shake but still gives me acid.
I will use it sometimes to fill in gaps. Ill probably get some oats and try mixing it with oatmeal soon. May reduce the acid, or atleast Ill get some clean carbs with the meal.
The reason for the two footlong subs was because I fasted yesterday for bloodwork. I wanted to make up for missed calories and that was an easy and quick way to do it.
Most of my meals are protein heavy lately. Milk is usually constant throughout the entire day. Not today though. Everything is usually made at home , so its rare I get footlong subs or any take out food.
Ill try to keep in that 300 range though atleast for now.
KILL THAT SHIT
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