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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Yesterday's intake
Cereal with milk for first meal,(Plus rest of yesterdays milk)(50)big100 met rx protein bar for second meal,
(81)1/2 a pastrami sub, fries and 11 chicken wings with blue cheese for third meal
Big100 met rx bar for fourth meal, (181)(18 oz skim milk)(211)
211 grams protein
Dropped by my uncle's place yesterday. Since I wasnt home I didnt keep up on the protein like usual. I ate one pretty large meal though. He was a former "mass monster" and it was always like a tradition that we would train and then binge all day on food. I havent trained with him in a while but we still place big orders when we meet up. We used to hit 3 or 4 fast food chains and pile the shit on the coffee table and just consume it through the day. He also cooked some clean meals like egg whites and grits, lean turkey, etc.
He was always much more standard with bodybuilding. Flexible as far as eating high calorie fast foods and shit like that, but mixed in with eating every 2 hours. Mostly clean meals every 2 hours and maybe one big binge meal , usually after training. When he got contest ready he would of course eliminate carbs. My digestion is fucked up so my style with eating was always different. As shown it varies by the day. Days rarely look the same for me. By the time I trained with him, he was at peak size. Anywhere from 230-285 depending on when it was. His training involved NO rest between sets EXCEPT when it was my turn to hit the set. We alternated. Whenever possible he set it up so that there was NO rest. Meaning alot of cable and dumbbell work could be done simultaneous, not waiting. In 45 minutes to an hour a massive amount of volume would be completed. It was much lighter but pump style all the way.
I only trained this way when I trained with him. Many times on and off throughout the years. My first time being when I was 17 or so at world's gym. I remember feeling like nothing next to his 23 inch arms, massive traps, etc. My intensity meant that I kept up though. I was always much stronger than my size would indicate. Mostly because of mental tenacity.
However that style was not really productive for me at the time. He already had many injuries and was maintaining peak size. He put in all the ground work. I still had to put in that heavy work with long rest between sets, massive volume, etc. I didnt have any benefit of anabolics either. I went through phases where we trained regularly but mostly I trained in my own way on my own. I had to get in the heavy work and build that foundation first. Now in my mid thirties I can respond to pump type of training. Much different scenario now though.
Of course now Im just trying to gain clean muscle. I dont have that metabolism anymore. I needed calorie dense food back then. Not anymore.
Today should be back to more protein focus over calories. Ill hit legs shortly as well. See what my knees can handle today without destroying them.
KILL THAT SHIT
Cereal with milk for first meal,(Plus rest of yesterdays milk)(50)big100 met rx protein bar for second meal,
(81)1/2 a pastrami sub, fries and 11 chicken wings with blue cheese for third meal
Big100 met rx bar for fourth meal, (181)(18 oz skim milk)(211)
211 grams protein
Dropped by my uncle's place yesterday. Since I wasnt home I didnt keep up on the protein like usual. I ate one pretty large meal though. He was a former "mass monster" and it was always like a tradition that we would train and then binge all day on food. I havent trained with him in a while but we still place big orders when we meet up. We used to hit 3 or 4 fast food chains and pile the shit on the coffee table and just consume it through the day. He also cooked some clean meals like egg whites and grits, lean turkey, etc.
He was always much more standard with bodybuilding. Flexible as far as eating high calorie fast foods and shit like that, but mixed in with eating every 2 hours. Mostly clean meals every 2 hours and maybe one big binge meal , usually after training. When he got contest ready he would of course eliminate carbs. My digestion is fucked up so my style with eating was always different. As shown it varies by the day. Days rarely look the same for me. By the time I trained with him, he was at peak size. Anywhere from 230-285 depending on when it was. His training involved NO rest between sets EXCEPT when it was my turn to hit the set. We alternated. Whenever possible he set it up so that there was NO rest. Meaning alot of cable and dumbbell work could be done simultaneous, not waiting. In 45 minutes to an hour a massive amount of volume would be completed. It was much lighter but pump style all the way.
I only trained this way when I trained with him. Many times on and off throughout the years. My first time being when I was 17 or so at world's gym. I remember feeling like nothing next to his 23 inch arms, massive traps, etc. My intensity meant that I kept up though. I was always much stronger than my size would indicate. Mostly because of mental tenacity.
However that style was not really productive for me at the time. He already had many injuries and was maintaining peak size. He put in all the ground work. I still had to put in that heavy work with long rest between sets, massive volume, etc. I didnt have any benefit of anabolics either. I went through phases where we trained regularly but mostly I trained in my own way on my own. I had to get in the heavy work and build that foundation first. Now in my mid thirties I can respond to pump type of training. Much different scenario now though.
Of course now Im just trying to gain clean muscle. I dont have that metabolism anymore. I needed calorie dense food back then. Not anymore.
Today should be back to more protein focus over calories. Ill hit legs shortly as well. See what my knees can handle today without destroying them.
KILL THAT SHIT
Attempted legs
Left knee still fucking with me bad. Worse than last week. Every rep was painful on the left side and my right leg was absorbing the bulk of the resistance.
Training through this type of pain usually makes shit worse. Ive ruptured 6 discs through training, so I know about pushing beyond the breaking point. Legs training is not really a part of my current goals, so it doesnt matter too much.
I will try again next week and maybe double the naproxen dose. 440 mgs probably wont do much, but I can try 880 in two doses prior. Maybe take all my daily tramadol prior to the session as well. Taking down inflammation would be the main thing though. Pain is not the issue. Naproxen can help sometimes, depending on severity.
Overall a worthless session but Ill do what I can, within reason. If I cant walk thats going to fuck up my training. Ill likely take a break in that case.
Bodyweight is rising up slowly in the first week of eating heavier. Higher protein intake basically. Not massive calories. This is a new approach for me. Usually my weight would be up alot more by now. Its good that its slower since that indicates more quality weight usually.
This is still a clean growth phase. Nine more weeks left to the phase. Next session will be chest/shoulders.
I found a good use for my protein powder. Havent been able to drink it without major acid issues. Making it into a pudding was ok but still had issues. No real issues today when I mixed a scoop of MTS whey into 3 packets instant oatmeal.
Made for a great pre training meal too. Clean carbs and protein. I can try adding two scoops at some point, but one is not a problem with the 3 packets.
FIGURED OUT WHAT WAS FUCKING WITH MY STOMACHE. THE EXTRA BETA ALANINE THAT I RECENTLY ADDED TO MY INTRA TRAINING DRINK. I FORGOT ABOUT IT IN THE LAST FEW WEEKS OF ADDING IT. WAS TRYING TO FIGURE OUT WHY MY STOMACHE WAS BURNING ALL DAY LONG AND BLOATED. ELIMINATED THE BETA AND NOW IT FEELS LIKE USUAL AGAIN.
I DONT NEED SUPPLMENTS ANYMORE ANYWAY. ITS VERY OPTIONAL. I CONSTANTLY INCREASE STRENGTH AND SIZE WITHOUT THAT SHIT. THE HORMONE REPLACEMENT IS GOOD ENOUGH. ILL KEEP THE CREATINE AND AMINOS, CARB POWDER IN MY INTRA DRINK THOUGH. MUSCLE ENDURANCE IS ALSO NO ISSUE AS I BELIEVE THAT IS ALL MENTAL. COMES DOWN TO DRIVING THROUGH THE PAIN. MY MUSCLE ENDURANCE IS GOOD ENOUGH FOR WHAT IM DOING NOW.
227 lbs after meal
Attempted leg extentions. Immediate pain in left knee. Could tell it would be a bad idea.
Seated Leg Curl
No rest til line (warm ups)
95x30
130x10
-------
150x10
No rest til line
170x5
150x10
110x10
90x20
------
Hamstrings tight as fuck but atleast trainable.
Cybex Squat Press (Sharp knee pain in left knee on every rep. Deep reps)
Not to failure. I felt all knee pain and very little muscle stimulation. Too light for me to really do anything with.
300x60 warm
400x50 warm
400x40 (Stayed with warm up weight. Knee fucked up)
400x40 (same)
Hip Adduction
no rest til line
warm ups
70x50
150x20
190x5
------
no rest again
205x10
165x10
145x10
125x10
------
KILL THAT SHIT
Left knee still fucking with me bad. Worse than last week. Every rep was painful on the left side and my right leg was absorbing the bulk of the resistance.
Training through this type of pain usually makes shit worse. Ive ruptured 6 discs through training, so I know about pushing beyond the breaking point. Legs training is not really a part of my current goals, so it doesnt matter too much.
I will try again next week and maybe double the naproxen dose. 440 mgs probably wont do much, but I can try 880 in two doses prior. Maybe take all my daily tramadol prior to the session as well. Taking down inflammation would be the main thing though. Pain is not the issue. Naproxen can help sometimes, depending on severity.
Overall a worthless session but Ill do what I can, within reason. If I cant walk thats going to fuck up my training. Ill likely take a break in that case.
Bodyweight is rising up slowly in the first week of eating heavier. Higher protein intake basically. Not massive calories. This is a new approach for me. Usually my weight would be up alot more by now. Its good that its slower since that indicates more quality weight usually.
This is still a clean growth phase. Nine more weeks left to the phase. Next session will be chest/shoulders.
I found a good use for my protein powder. Havent been able to drink it without major acid issues. Making it into a pudding was ok but still had issues. No real issues today when I mixed a scoop of MTS whey into 3 packets instant oatmeal.
Made for a great pre training meal too. Clean carbs and protein. I can try adding two scoops at some point, but one is not a problem with the 3 packets.
FIGURED OUT WHAT WAS FUCKING WITH MY STOMACHE. THE EXTRA BETA ALANINE THAT I RECENTLY ADDED TO MY INTRA TRAINING DRINK. I FORGOT ABOUT IT IN THE LAST FEW WEEKS OF ADDING IT. WAS TRYING TO FIGURE OUT WHY MY STOMACHE WAS BURNING ALL DAY LONG AND BLOATED. ELIMINATED THE BETA AND NOW IT FEELS LIKE USUAL AGAIN.
I DONT NEED SUPPLMENTS ANYMORE ANYWAY. ITS VERY OPTIONAL. I CONSTANTLY INCREASE STRENGTH AND SIZE WITHOUT THAT SHIT. THE HORMONE REPLACEMENT IS GOOD ENOUGH. ILL KEEP THE CREATINE AND AMINOS, CARB POWDER IN MY INTRA DRINK THOUGH. MUSCLE ENDURANCE IS ALSO NO ISSUE AS I BELIEVE THAT IS ALL MENTAL. COMES DOWN TO DRIVING THROUGH THE PAIN. MY MUSCLE ENDURANCE IS GOOD ENOUGH FOR WHAT IM DOING NOW.
227 lbs after meal
Attempted leg extentions. Immediate pain in left knee. Could tell it would be a bad idea.
Seated Leg Curl
No rest til line (warm ups)
95x30
130x10
-------
150x10
No rest til line
170x5
150x10
110x10
90x20
------
Hamstrings tight as fuck but atleast trainable.
Cybex Squat Press (Sharp knee pain in left knee on every rep. Deep reps)
Not to failure. I felt all knee pain and very little muscle stimulation. Too light for me to really do anything with.
300x60 warm
400x50 warm
400x40 (Stayed with warm up weight. Knee fucked up)
400x40 (same)
Hip Adduction
no rest til line
warm ups
70x50
150x20
190x5
------
no rest again
205x10
165x10
145x10
125x10
------
KILL THAT SHIT
Today's intake and the average protein intake for the first week of the growth phase:
big100 met rx bar for first meal,(31)
3 packets instant oatmeal with 1 scoop mts whey for second meal,(65)(18
oz skim milk)(95)
Big100 metrx bar for third meal, (126)
big100 met rx bars for for fourth meal,(157)(18 oz skim milk)(187)(3/4 cup of almonds, 3 string cheeses)(222)(10 tbsp liquid aminos with water)(272)(18 oz skim milk)(302)
302 grams protein
Never have an appetite for the type of food I eat, but was more repulsed by food today. I used protein bars, milk and filler type foods to hit 302 protein, plus 10 tablespoons of liquid aminos mixed with very little water, taken down as a shot basically. 50 grams of protein consumed instantly. (according to the label).
Also was able to get down a scoop of protein powder without any major acid by mixing it with 3 packets of oatmeal. Ill use that again as well.
I may also order more liquid aminos after I finish off the remainder of this container. Ill see about using 10 tablespoons, maybe even more to finish off days and hit a higher protein intake.
My average will probably be in the high 200s to 250s protein wise. The average protein intake for the first week is 270.
This is the protein breakdown daily:
11-21-16 289
11-22-16 303
11-23-16 262
11-24-16 232
11-25-16 290
11-26-16 211
11-27-16 302
---------------------- 270 average for week 1 of growth phase----
Mostly protein focused for cleaner growth this time around.
KILL THAT SHIT
big100 met rx bar for first meal,(31)
3 packets instant oatmeal with 1 scoop mts whey for second meal,(65)(18
oz skim milk)(95)
Big100 metrx bar for third meal, (126)
big100 met rx bars for for fourth meal,(157)(18 oz skim milk)(187)(3/4 cup of almonds, 3 string cheeses)(222)(10 tbsp liquid aminos with water)(272)(18 oz skim milk)(302)
302 grams protein
Never have an appetite for the type of food I eat, but was more repulsed by food today. I used protein bars, milk and filler type foods to hit 302 protein, plus 10 tablespoons of liquid aminos mixed with very little water, taken down as a shot basically. 50 grams of protein consumed instantly. (according to the label).
Also was able to get down a scoop of protein powder without any major acid by mixing it with 3 packets of oatmeal. Ill use that again as well.
I may also order more liquid aminos after I finish off the remainder of this container. Ill see about using 10 tablespoons, maybe even more to finish off days and hit a higher protein intake.
My average will probably be in the high 200s to 250s protein wise. The average protein intake for the first week is 270.
This is the protein breakdown daily:
11-21-16 289
11-22-16 303
11-23-16 262
11-24-16 232
11-25-16 290
11-26-16 211
11-27-16 302
---------------------- 270 average for week 1 of growth phase----
Mostly protein focused for cleaner growth this time around.
KILL THAT SHIT
About to hit chest and delts. Strength on the hammerstrength incline press has been slowing down and even stopped with the 360x20 set the last few weeks. My 410 lb set has been going up though.
I will intentionally make it harder on myself by hitting 360 to failure before my 410 set. This is good to warm up the damaged chest area, but it also reduces my strength for the 410 as its pre exhausting. If I wanted to efficiently aim for records id cut my warm ups down.
I dont always do this because I like to hit records despite being pre exhausted. It challenges the muscle even further. If I dont hit records on either this week (360 or 410), then I will probably cut back my 360x20 set to just a warm up set and work the 410 to 20 plus. Many ways I can manipulate my routine to constantly hit records.
Just started the heavier clean eating about 9 or 10 days ago. Only 7 of those days I count as part of the growth phase, but Ive been eating heavier for about 10 days.
So Ill see if my pressing wants to increase yet today. its very early in this phase with 9 weeks left. Strength gains will definately be continual but its hard to say when they will really kick in.
The first targets will be 360x21 plus and 410x15 plus on the HS inclines.
I will likely go back to strict nautilus overhead presses again. Ill try to increase my numbers there with the strict style, of back against the back support and full reps. A target there may be 540x15 or so. I believe Ive done 28 with the ballistic style of 3/4 reps and sitting closer to the edge of seat. This is a different style though. I am also still not back to full muscle size. Im leaner but also carrying 15 lbs less mass.
Should have videos.
KILL THAT SHIT
I will intentionally make it harder on myself by hitting 360 to failure before my 410 set. This is good to warm up the damaged chest area, but it also reduces my strength for the 410 as its pre exhausting. If I wanted to efficiently aim for records id cut my warm ups down.
I dont always do this because I like to hit records despite being pre exhausted. It challenges the muscle even further. If I dont hit records on either this week (360 or 410), then I will probably cut back my 360x20 set to just a warm up set and work the 410 to 20 plus. Many ways I can manipulate my routine to constantly hit records.
Just started the heavier clean eating about 9 or 10 days ago. Only 7 of those days I count as part of the growth phase, but Ive been eating heavier for about 10 days.
So Ill see if my pressing wants to increase yet today. its very early in this phase with 9 weeks left. Strength gains will definately be continual but its hard to say when they will really kick in.
The first targets will be 360x21 plus and 410x15 plus on the HS inclines.
I will likely go back to strict nautilus overhead presses again. Ill try to increase my numbers there with the strict style, of back against the back support and full reps. A target there may be 540x15 or so. I believe Ive done 28 with the ballistic style of 3/4 reps and sitting closer to the edge of seat. This is a different style though. I am also still not back to full muscle size. Im leaner but also carrying 15 lbs less mass.
Should have videos.
KILL THAT SHIT
Chest rehab and Delts
Low volume, Light. Beginning of Week 2 of growth phase.
Started off with 2 recent records on the hammer strength incline press with this current style. Full range reps but not bottoming out. Ive done full range reps with 540x5 back in 2012 and then got much larger/stronger but never went back to that style of full range, so I am not sure what my peak strength was on the movement. I was using constant tension for a long time. Just staying in the mid range.
Ill eventually probably go back to constant tension as I cycle ranges of motion to switch shit up. I find many more benefits with that ROM, as I mentioned many times.
I should be making larger strength increases once Im mid way through the growth phase. For today I added 1 rep to each set. 360x21 and 450x9. This is a good indicator that despite some pain in my chest and tenderness the area is currently getting stronger again.
I may limit myself to 450 as my heaviest set. So I may be hitting 20 plus reps soon with that in this style. Im trying to exercise some restraint this time around. I was going up to 580.
I still have not cut down on my sets leading up to 450. Meaning I hit failure on 360 and 410. So I can still cut those back to warm ups only and hit more reps. I like to make shit more difficult on the muscle though. Id rather break records when Im more pre exhausted. Ill change shit up as needed though to keep PRs steady.
I am not doing any extra reps with rest pause currently, for the incline hammer strength press or chest in general. I feel that puts too much strain on the damaged areas. The closest thing I do now is finish off with dropsets. Staying at the same weight and rest pausing doesnt feel right for now. Especially if I did it with 450 while trying to heal. Cant say if it will ever heal but I have been re strengthening the area successfully so far. I had 3 pops in the area within a year or so time frame. No discoloration but had to start light again each time it happened. I would get my strength back or break new records then pop the shit again. So I am trying to limit how far I push it for now.
Shoulder pressing was weak as fuck. Maybe cuz I hit shoulder pressing twice last week. Ill have a dedicated shoulder day again this week most likely, and see if that helps. My joints just fatigued super quickly, felt like they might be hyper extending slightly. I can fix that by going back to constant tension as well. I will eventually.
The cable flies seated with arms straight really tore up the chest good as a finisher. Felt massive chest pump. I also had 3 packets instant oatmeal with scoop of protein powder pre training again and provided good energy.
228 lbs after meal (weight slowly climbing with cleaner approach)
Flat Barbell Bench Press (Warm up and stretching only)
Bar x 200 plus barbell stretches to each side
Hammer Strength Incline Press (Full reps without bottoming out)
No rest til line (Warm ups only. Mix of full and 3/4 reps)
90x30-50
180x20
270x10
------
360x21 (Recent PR only, see video)
410x15
No rest til line (Mostly full reps. See video)
450x9 (Recent PR only)
360x5
270x6
180x10
-------
Nautilus Horizontal Chest Press (plate loaded again)
No rest til line (Full reps with holds, Barbell style grip on all)
180x20
270x5
----
no rest til line
320x7
270x5
180x10
-------
Strict Nautilus Overhead Press (plate loaded, back more against the support, seat set at line below 9, Full reps)
No rest til line
180x20
270x5-10
360x5
----------Warm ups only
450x7 (fatigued very quick today. Shoulders felt over extended at lockout)
450x7 (Sitting farther up on seat, less strict. Same issue)
Dumbbell Laterals (trap focused version)
50x30
50x40 (brief rest pauses)
Decided to save these for my shoulder dedicated day. Was tore up.
Reverse Machine Fly (Long holds)
no rest til line
135x20
220x10
-------
No rest til line
295x10
225x10
190x10
165x10
145x10
-----------
Free Motion Seated Cable Fly
(Long holds with arms kept straight at peak contraction)
No rest til line
20x15
70x10
90x10
-----
no rest til line
110x8-10
90x5
-------
No rest til line
110x??
90x??
80x??
70x??
-----
This was all about contraction and trying to cramp up my chest without tearing it. So I wasnt focused on counting here.
Videos below
KILL THAT SHIT
Low volume, Light. Beginning of Week 2 of growth phase.
Started off with 2 recent records on the hammer strength incline press with this current style. Full range reps but not bottoming out. Ive done full range reps with 540x5 back in 2012 and then got much larger/stronger but never went back to that style of full range, so I am not sure what my peak strength was on the movement. I was using constant tension for a long time. Just staying in the mid range.
Ill eventually probably go back to constant tension as I cycle ranges of motion to switch shit up. I find many more benefits with that ROM, as I mentioned many times.
I should be making larger strength increases once Im mid way through the growth phase. For today I added 1 rep to each set. 360x21 and 450x9. This is a good indicator that despite some pain in my chest and tenderness the area is currently getting stronger again.
I may limit myself to 450 as my heaviest set. So I may be hitting 20 plus reps soon with that in this style. Im trying to exercise some restraint this time around. I was going up to 580.
I still have not cut down on my sets leading up to 450. Meaning I hit failure on 360 and 410. So I can still cut those back to warm ups only and hit more reps. I like to make shit more difficult on the muscle though. Id rather break records when Im more pre exhausted. Ill change shit up as needed though to keep PRs steady.
I am not doing any extra reps with rest pause currently, for the incline hammer strength press or chest in general. I feel that puts too much strain on the damaged areas. The closest thing I do now is finish off with dropsets. Staying at the same weight and rest pausing doesnt feel right for now. Especially if I did it with 450 while trying to heal. Cant say if it will ever heal but I have been re strengthening the area successfully so far. I had 3 pops in the area within a year or so time frame. No discoloration but had to start light again each time it happened. I would get my strength back or break new records then pop the shit again. So I am trying to limit how far I push it for now.
Shoulder pressing was weak as fuck. Maybe cuz I hit shoulder pressing twice last week. Ill have a dedicated shoulder day again this week most likely, and see if that helps. My joints just fatigued super quickly, felt like they might be hyper extending slightly. I can fix that by going back to constant tension as well. I will eventually.
The cable flies seated with arms straight really tore up the chest good as a finisher. Felt massive chest pump. I also had 3 packets instant oatmeal with scoop of protein powder pre training again and provided good energy.
228 lbs after meal (weight slowly climbing with cleaner approach)
Flat Barbell Bench Press (Warm up and stretching only)
Bar x 200 plus barbell stretches to each side
Hammer Strength Incline Press (Full reps without bottoming out)
No rest til line (Warm ups only. Mix of full and 3/4 reps)
90x30-50
180x20
270x10
------
360x21 (Recent PR only, see video)
410x15
No rest til line (Mostly full reps. See video)
450x9 (Recent PR only)
360x5
270x6
180x10
-------
Nautilus Horizontal Chest Press (plate loaded again)
No rest til line (Full reps with holds, Barbell style grip on all)
180x20
270x5
----
no rest til line
320x7
270x5
180x10
-------
Strict Nautilus Overhead Press (plate loaded, back more against the support, seat set at line below 9, Full reps)
No rest til line
180x20
270x5-10
360x5
----------Warm ups only
450x7 (fatigued very quick today. Shoulders felt over extended at lockout)
450x7 (Sitting farther up on seat, less strict. Same issue)
Dumbbell Laterals (trap focused version)
50x30
50x40 (brief rest pauses)
Decided to save these for my shoulder dedicated day. Was tore up.
Reverse Machine Fly (Long holds)
no rest til line
135x20
220x10
-------
No rest til line
295x10
225x10
190x10
165x10
145x10
-----------
Free Motion Seated Cable Fly
(Long holds with arms kept straight at peak contraction)
No rest til line
20x15
70x10
90x10
-----
no rest til line
110x8-10
90x5
-------
No rest til line
110x??
90x??
80x??
70x??
-----
This was all about contraction and trying to cramp up my chest without tearing it. So I wasnt focused on counting here.
Videos below
KILL THAT SHIT
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