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lavi said:
ThanX for the encouragement brother!! Definately closing in on 400+. Aslong as my back injuries dont interfere it shouldnt be long! ThanX again!!
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
ThanX for the encouragement brother!! Definately closing in on 400+. Aslong as my back injuries dont interfere it shouldnt be long! ThanX again!!
12-28-04 Tuesday Triceps,Lower Back, Calves and Abs (15 mins cardio)
A pretty good tricep workout. Basically finishing up what I didnt have time for yesterday. Still not doing skull crushers to work around these back injuries. Heres the routine:
Triceps:
Rope Pressdowns:
70x15
90x15
110x15
120x15
130x15
140x12
150x12
V-Bar Pressdowns:
150x15
190x15
215x15 (25lb plate attached to stack)
235x10 (45lb plate attached to stack)
240x9 (45lb plate attached to stack along with 5lb extention)
240x9
235x8
*15 Minutes Cardio On Stepper*
Lower Back:
Hyper Extentions:
15
15
15
Calves:
Seated Calve Raises:
90x15
90x15
115x15
115x15
90x15
90x15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
A pretty good tricep workout. Basically finishing up what I didnt have time for yesterday. Still not doing skull crushers to work around these back injuries. Heres the routine:
Triceps:
Rope Pressdowns:
70x15
90x15
110x15
120x15
130x15
140x12
150x12
V-Bar Pressdowns:
150x15
190x15
215x15 (25lb plate attached to stack)
235x10 (45lb plate attached to stack)
240x9 (45lb plate attached to stack along with 5lb extention)
240x9
235x8
*15 Minutes Cardio On Stepper*
Lower Back:
Hyper Extentions:
15
15
15
Calves:
Seated Calve Raises:
90x15
90x15
115x15
115x15
90x15
90x15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
1-01-05 Saturday Chest (KILLED SOME SHIT!)
Today was a short day. Only had limited time to train since the gym closed at 8pm. I wouldve done more as usual, but I got in my main sets, which were on the flat bench. Aslong as I hit that once a week Ill get stronger or at the very least maintain most of my strength. Chest is always unpredictable. The M1T is definately kicking in though. This is my second week, I have one more week on it at 10mg a day. I got a one rep PR with 315x10.75 reps. Just short of 11. My best was 9.75 reps. I should be able to get 12 by next week. I went back to the Deerfeild Gold's gym for benching. I had switched back to another location for the last few weeks and learned that the plates were heavier!! Up to a pound difference on each plate. This adds up when you have 3-4 plates a side. So I went to the gym with the thick plates that usually weigh in less. Hard to say what the real numbers are anyway, but as far as Im concerned 3 plates a side will be written down as 315 and 4 plates 405. The thicker ones seem to weigh in at 44lbs alot of the time. Also the scales used to weigh the plates were from 2 different gyms and vary on thier readings. But I think it made a difference for sure. Always felt the thicker plates were lighter! haha Seems it was more then just mental! Regardless, a small PR but its good to be stronger rather then just maintaining with these back problems. My goal for this final week of M1T is 19" arms and 315x12. Im just a line under 19" now. Less volume then usual, but enough to progress! Also weighed in at 202.5 which is my heaviest. Shoulders were pretty sore too, rotators, but still managed to do well. Heres the routine:
(Weighed 202.5 pounds with clothes on, after two small meals) ("Speed Stack")
Flat Bench Press:
135x20
225x12
275x5 (warm-ups)
315x10.75 (Just short of 11 reps)
335x5.75 (Just short of 6, should be able to hit 7+)
365x1 (Attempted this for 4 reps, didnt quite workout that way!)
400 (Fail, tried it for the fuck of it. Was already pretty fatigued today)
315x8
300x8.5
225x27 (Matched best, but no record)
Cwick brother!! : In a way I tried your routine of 2 sets of 10, unintentionally. 315x11 (basically, and 315x8 almost adds up to two sets of 10. haha It should be more even next week when I hit 315x12 most likely, unless I decide to do something different. Brief but got the job done!!
On a side note, its a good thing Ive been on the boards learning so much. Hadnt I read about gym plates being different weights I would of likely still been getting less reps and weight at the other gym. Ill be using this to my advantage. Might be part of the reason I only got 315x8 last week training at that gym. Good thing I made the switch again, brought my 315 up 3 reps which is ALOT for me when going for PR's. Lots of great information!
KILLED THAT SHIT!!!!
Today was a short day. Only had limited time to train since the gym closed at 8pm. I wouldve done more as usual, but I got in my main sets, which were on the flat bench. Aslong as I hit that once a week Ill get stronger or at the very least maintain most of my strength. Chest is always unpredictable. The M1T is definately kicking in though. This is my second week, I have one more week on it at 10mg a day. I got a one rep PR with 315x10.75 reps. Just short of 11. My best was 9.75 reps. I should be able to get 12 by next week. I went back to the Deerfeild Gold's gym for benching. I had switched back to another location for the last few weeks and learned that the plates were heavier!! Up to a pound difference on each plate. This adds up when you have 3-4 plates a side. So I went to the gym with the thick plates that usually weigh in less. Hard to say what the real numbers are anyway, but as far as Im concerned 3 plates a side will be written down as 315 and 4 plates 405. The thicker ones seem to weigh in at 44lbs alot of the time. Also the scales used to weigh the plates were from 2 different gyms and vary on thier readings. But I think it made a difference for sure. Always felt the thicker plates were lighter! haha Seems it was more then just mental! Regardless, a small PR but its good to be stronger rather then just maintaining with these back problems. My goal for this final week of M1T is 19" arms and 315x12. Im just a line under 19" now. Less volume then usual, but enough to progress! Also weighed in at 202.5 which is my heaviest. Shoulders were pretty sore too, rotators, but still managed to do well. Heres the routine:
(Weighed 202.5 pounds with clothes on, after two small meals) ("Speed Stack")
Flat Bench Press:
135x20
225x12
275x5 (warm-ups)
315x10.75 (Just short of 11 reps)
335x5.75 (Just short of 6, should be able to hit 7+)
365x1 (Attempted this for 4 reps, didnt quite workout that way!)
400 (Fail, tried it for the fuck of it. Was already pretty fatigued today)
315x8
300x8.5
225x27 (Matched best, but no record)
Cwick brother!! : In a way I tried your routine of 2 sets of 10, unintentionally. 315x11 (basically, and 315x8 almost adds up to two sets of 10. haha It should be more even next week when I hit 315x12 most likely, unless I decide to do something different. Brief but got the job done!!
On a side note, its a good thing Ive been on the boards learning so much. Hadnt I read about gym plates being different weights I would of likely still been getting less reps and weight at the other gym. Ill be using this to my advantage. Might be part of the reason I only got 315x8 last week training at that gym. Good thing I made the switch again, brought my 315 up 3 reps which is ALOT for me when going for PR's. Lots of great information!
KILLED THAT SHIT!!!!
1-3-05 Monday Back,Biceps,Lower Back,Abs (15 minutes cardio) (KILLED SOME LAT PULLDOWN SHIT!!)
Going in to the gym today, wasnt sure what I would do. I was thinking of keeping it light to let my back rehab, but it never works out that way. I cant fucking hold myself back, and once Im in the gym its unstoppable. For some reason, once Im in the gym, I dont feel the pain. Once Im a few sets deep into it. I always feel it outside the gym. But this is good, as I dont give a shit how I feel outside the gym! Aslong as it doesnt effect my time in the gym. Im thankful I can still push it hard and nothing has torn yet. I hit a PR on the lat pulldowns again. Pinned a 35 to the 300lb stack and did it for 10 reps. Also did some Iso Lateral Pulldowns on the Hammer Strength Machine up to 590lbs. But that was only good for 3 short of full reps. Was wearing down by that point too. Hit 17 sets of back work total and then biceps,abs and lower back. Some cardio too. I didnt have as much pain on my spine afterwards though. So Im guessing the exclusion of the Dumbbell Rows might be less stressful on that upper spine area. Makes sense since the dumbbell rows put so much stress and twisting on one side of the body at a time. Especially 150's for 30+ reps. Hopefully heavy machine work will bring up my back size and strength. Also, as many suggested, I have been wanting to try weighted chin-ups. I just need a belt I can strap the plates onto. Any ideas are very helpful. Heres the routine:
Back:
Lat Pulldowns:
165x15
195x15
225x15
240x15
255x15
270x15
300x11
335x10 (PR,300lb stack plus 35lb plate pinned on)
Hammer Stength Iso Lat High Pulldown:
180x15
360x15
450x10 (5 45's per side)
500x7
540x7
590x3 (12 45's and 2 25's, machine nearly maxed. Reps short of full though. Always like to send the signal. Strengthens me)
450x11
410x11
360x11
Biceps:
Alternating Dumbbell Curls:
35x15
75x4
50x13
65x5
Alternating Hammer Curls:
100x5
70x9
Curved Bar Cable Curls:
150x15
190x10
Alternating Dumbbell Curls:
45x9
Double-Biceps Style Cable Curl"
70 (per side)x15
100x9
Straight Bar Curls:
105x8
*15 Minutes Cardio On Stepper*
Lower Back:
Hyper Extentions:
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
KILL THAT SHIT!!!!!
Going in to the gym today, wasnt sure what I would do. I was thinking of keeping it light to let my back rehab, but it never works out that way. I cant fucking hold myself back, and once Im in the gym its unstoppable. For some reason, once Im in the gym, I dont feel the pain. Once Im a few sets deep into it. I always feel it outside the gym. But this is good, as I dont give a shit how I feel outside the gym! Aslong as it doesnt effect my time in the gym. Im thankful I can still push it hard and nothing has torn yet. I hit a PR on the lat pulldowns again. Pinned a 35 to the 300lb stack and did it for 10 reps. Also did some Iso Lateral Pulldowns on the Hammer Strength Machine up to 590lbs. But that was only good for 3 short of full reps. Was wearing down by that point too. Hit 17 sets of back work total and then biceps,abs and lower back. Some cardio too. I didnt have as much pain on my spine afterwards though. So Im guessing the exclusion of the Dumbbell Rows might be less stressful on that upper spine area. Makes sense since the dumbbell rows put so much stress and twisting on one side of the body at a time. Especially 150's for 30+ reps. Hopefully heavy machine work will bring up my back size and strength. Also, as many suggested, I have been wanting to try weighted chin-ups. I just need a belt I can strap the plates onto. Any ideas are very helpful. Heres the routine:
Back:
Lat Pulldowns:
165x15
195x15
225x15
240x15
255x15
270x15
300x11
335x10 (PR,300lb stack plus 35lb plate pinned on)
Hammer Stength Iso Lat High Pulldown:
180x15
360x15
450x10 (5 45's per side)
500x7
540x7
590x3 (12 45's and 2 25's, machine nearly maxed. Reps short of full though. Always like to send the signal. Strengthens me)
450x11
410x11
360x11
Biceps:
Alternating Dumbbell Curls:
35x15
75x4
50x13
65x5
Alternating Hammer Curls:
100x5
70x9
Curved Bar Cable Curls:
150x15
190x10
Alternating Dumbbell Curls:
45x9
Double-Biceps Style Cable Curl"
70 (per side)x15
100x9
Straight Bar Curls:
105x8
*15 Minutes Cardio On Stepper*
Lower Back:
Hyper Extentions:
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
KILL THAT SHIT!!!!!
Last edited:
1-4-05 Tuesaday Calves,Lower Back And Abs (15 Mins Cardio)
*15 Minutes Cardio On Stepper*
Calves:
Seated Calve Raises:
90x23
90x20
90x20
90x20
90x20
90x20
Lower Back:
Hyper Extentions:
15
15
15
45x15 (45lb plate at arm's length)
90x15 (2 plates)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
*15 Minutes Cardio On Stepper*
Calves:
Seated Calve Raises:
90x23
90x20
90x20
90x20
90x20
90x20
Lower Back:
Hyper Extentions:
15
15
15
45x15 (45lb plate at arm's length)
90x15 (2 plates)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Last edited:
1-1-05 Thursday Chest (15 Mins Cardio) (KILLED THAT SHIT!!)
I hit 2 PR's in flat bench today but had to cut the routine short. I felt I couldve hit atleast another 2 PR's on the way back down, but had some sharp pain in the upper part of my spine. So I discontinued the benching and went onto flies and push-ups. Still satisfied with the way the routine went overall. I said before that if I hit 12 reps with 315 today Id likely move onto focusing on the one rep max the following week. So thats probabally what Ill do if the back is recovered by then. I should have more then enough strength to hit 400lbs since Ive added another 2 reps onto my strength. Eating was sub par this week, but I still managed to set some PR's. Aslong as my back is ok, I feel Ill break 400 very shortly. I also hit 365 for 3.5 reps which is a 1/2 rep PR. Nothing major. I achieved my main goals for the day though. PR's on the reps, mainly 315x12 and a small PR with 365. Heres the routine:
(200lbs after 2 meals and water,clothes on) ("Speed Stack", Snickers Marathon Bar)
Flat Bench:
135x20
225x12
275x5 (warm-ups)
315x11.75 (One rep PR. Just short of 12 reps)
365x3.5 (1/2 rep PR)
400 (1/2 way. Failed)
400 (1/2 way)
400 (fail)
Cable Flies:
80 (per side)x15
100x15
120x15
130x15
Push-ups:
56
*15 Minutes Cardio*
KILL THAT SHIT!!
I hit 2 PR's in flat bench today but had to cut the routine short. I felt I couldve hit atleast another 2 PR's on the way back down, but had some sharp pain in the upper part of my spine. So I discontinued the benching and went onto flies and push-ups. Still satisfied with the way the routine went overall. I said before that if I hit 12 reps with 315 today Id likely move onto focusing on the one rep max the following week. So thats probabally what Ill do if the back is recovered by then. I should have more then enough strength to hit 400lbs since Ive added another 2 reps onto my strength. Eating was sub par this week, but I still managed to set some PR's. Aslong as my back is ok, I feel Ill break 400 very shortly. I also hit 365 for 3.5 reps which is a 1/2 rep PR. Nothing major. I achieved my main goals for the day though. PR's on the reps, mainly 315x12 and a small PR with 365. Heres the routine:
(200lbs after 2 meals and water,clothes on) ("Speed Stack", Snickers Marathon Bar)
Flat Bench:
135x20
225x12
275x5 (warm-ups)
315x11.75 (One rep PR. Just short of 12 reps)
365x3.5 (1/2 rep PR)
400 (1/2 way. Failed)
400 (1/2 way)
400 (fail)
Cable Flies:
80 (per side)x15
100x15
120x15
130x15
Push-ups:
56
*15 Minutes Cardio*
KILL THAT SHIT!!
lavi said:
ThanX brother!! KEEP KILLING THAT SHIT!!
1-9-05 Sunday Upper Chest,Triceps, and Shoulders (15 mins cardio) (KILLED SOME SHIT!!)
The routine was cut a little short today, so the volume was lower then usual.
I hit 2 PR's on the strict incline presses. Now my strict incline has surpassed the sloppy style I did some months ago. Going back to that style I could likely hit 315x10. But I like doing them this way also. I hit 315x6.5 (1/2 rep PR) and 335x3.5 (one rep PR). Nothing major. It all adds up though. I was planning to only hit triceps and possibly shoulders today, but couldnt hold myself back from some incline presses. Ive been completely off the M1T since thursday. Heres the routine:
(195lbs clothed after protein shake earlier in day)
Triceps:
V-Bar Pushdowns:
80x15
100x15
(Then the routine was interrupted when I decided to do inclines)
Upper Chest:
Strict Incline Presses:
135x20
225x12
275x5 (warm-ups)
315x6.5 (1/2 rep PR)
335x3.5 (1 Rep PR)
275x9
(Triceps continued...)
V-Bar Pressdowns:
150x15
190x15
190x15
215x12 (25 pinned to stack)
215x12
190x15
Shoulders:
Dumbbell Laterals:
15x15
Dropset: (No rest between sets)
40x15
35x15
30x15
25x15
*15 Minutes Cardio On Stepper*
KILL THAT SHIT!!
The routine was cut a little short today, so the volume was lower then usual.
I hit 2 PR's on the strict incline presses. Now my strict incline has surpassed the sloppy style I did some months ago. Going back to that style I could likely hit 315x10. But I like doing them this way also. I hit 315x6.5 (1/2 rep PR) and 335x3.5 (one rep PR). Nothing major. It all adds up though. I was planning to only hit triceps and possibly shoulders today, but couldnt hold myself back from some incline presses. Ive been completely off the M1T since thursday. Heres the routine:
(195lbs clothed after protein shake earlier in day)
Triceps:
V-Bar Pushdowns:
80x15
100x15
(Then the routine was interrupted when I decided to do inclines)
Upper Chest:
Strict Incline Presses:
135x20
225x12
275x5 (warm-ups)
315x6.5 (1/2 rep PR)
335x3.5 (1 Rep PR)
275x9
(Triceps continued...)
V-Bar Pressdowns:
150x15
190x15
190x15
215x12 (25 pinned to stack)
215x12
190x15
Shoulders:
Dumbbell Laterals:
15x15
Dropset: (No rest between sets)
40x15
35x15
30x15
25x15
*15 Minutes Cardio On Stepper*
KILL THAT SHIT!!
1-10-05 Monday Back,Biceps,Lower Back and Abs (15 Mins Cardio) (KILLED THAT SHIT!!)
A good back session today. I hit a PR with 345x8 on lat pulldowns. First time Ive gone that heavy. Its going to be hard to add weight now since thats the stack with a 45 pinned to it. Dumbbells also only go up to 150lbs and I can get 30+ reps with those. The hammer strength machines get real heavy though when fully loaded. So Ill likely be using those. Barbell and T-Bar rows Ive been avoiding to keep the stress off my lower back. Dumbbell rows seem to put alot of pressure on my upper and lower back also. So I only did one set and kept the reps at 20. The reason I havent been throwing in chin-ups lately is cuz Ive been trainining at a different gym. (I alternate between 3 gyms). This gym has an angled chin-up bar that puts pressure on my back in a bad way. I prefer the straight bar for chin-ups. By the time I got to biceps they were extremely sore for some reason. Probabally from all the heavy back work. So I only ended up doing 8 sets instead of 12. Ive also been experimenting with some lower volume (slightly) to allow my back some extra recovery. Its been working well so far and Ive been hitting PR's often. The volume is still not low by most people's standards, but lower then my usual volume. Im just sure to get in my main sets. Those keep me getting stronger.
I tried a new exercise for biceps that I read about on the boards. It was fucking nice. Seated EZ curl bar curls. You load up the bar, sit down on an upright bench, wide grip, and just curl the weight up to your chin and then lower it to your legs. Its real strict. I like it. Even though biceps were very sore I used 130lbs for 9 reps. I would have gone very heavy on biceps if they didnt feel as if theyd tear. haha Heres the routine:
("Speed Stack", Snickers "Marathon bar")
Back:
Lat Pulldowns:
165x15
195x15
225x15
255x15
300x15 (stack)
345x8 (PR.Stack plus 45 pinned to machine)
Dumbbell Rows on Bench:
150x20 (Both arms, one at a time)
Hammer Strength Iso Lateral High Row/pulldown:
270x15
360x15
450x9
500x7 (10 45lb plates and 2 25's)
450x7
Cybex Eagle Row:
190x15
230x11
250x10
Biceps: (Light low volume session, due to alot of soreness)
Alternating Dumbbell Curls:
35x12 (warm-up)
Seated EZ Curl Bar Curls: (Curling bar from deadstop on lap)
90x15
110x12
110x12
130x9
Double Biceps Style Cable Curls:
70 (per side)x15
80x15
90x15
*15 Minutes Cardio On Stepper*
Lower Back:
Hyper Extentions:
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
KILL THAT SHIT!!
A good back session today. I hit a PR with 345x8 on lat pulldowns. First time Ive gone that heavy. Its going to be hard to add weight now since thats the stack with a 45 pinned to it. Dumbbells also only go up to 150lbs and I can get 30+ reps with those. The hammer strength machines get real heavy though when fully loaded. So Ill likely be using those. Barbell and T-Bar rows Ive been avoiding to keep the stress off my lower back. Dumbbell rows seem to put alot of pressure on my upper and lower back also. So I only did one set and kept the reps at 20. The reason I havent been throwing in chin-ups lately is cuz Ive been trainining at a different gym. (I alternate between 3 gyms). This gym has an angled chin-up bar that puts pressure on my back in a bad way. I prefer the straight bar for chin-ups. By the time I got to biceps they were extremely sore for some reason. Probabally from all the heavy back work. So I only ended up doing 8 sets instead of 12. Ive also been experimenting with some lower volume (slightly) to allow my back some extra recovery. Its been working well so far and Ive been hitting PR's often. The volume is still not low by most people's standards, but lower then my usual volume. Im just sure to get in my main sets. Those keep me getting stronger.
I tried a new exercise for biceps that I read about on the boards. It was fucking nice. Seated EZ curl bar curls. You load up the bar, sit down on an upright bench, wide grip, and just curl the weight up to your chin and then lower it to your legs. Its real strict. I like it. Even though biceps were very sore I used 130lbs for 9 reps. I would have gone very heavy on biceps if they didnt feel as if theyd tear. haha Heres the routine:
("Speed Stack", Snickers "Marathon bar")
Back:
Lat Pulldowns:
165x15
195x15
225x15
255x15
300x15 (stack)
345x8 (PR.Stack plus 45 pinned to machine)
Dumbbell Rows on Bench:
150x20 (Both arms, one at a time)
Hammer Strength Iso Lateral High Row/pulldown:
270x15
360x15
450x9
500x7 (10 45lb plates and 2 25's)
450x7
Cybex Eagle Row:
190x15
230x11
250x10
Biceps: (Light low volume session, due to alot of soreness)
Alternating Dumbbell Curls:
35x12 (warm-up)
Seated EZ Curl Bar Curls: (Curling bar from deadstop on lap)
90x15
110x12
110x12
130x9
Double Biceps Style Cable Curls:
70 (per side)x15
80x15
90x15
*15 Minutes Cardio On Stepper*
Lower Back:
Hyper Extentions:
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
KILL THAT SHIT!!
