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The Beast's Training Journal!

thebrute said:


its been fine..taking a break from training...maybe for another week. i'll be gettin something for it in a few weeks or so(anti-inflammatories)its lookin better. also been feelin "burn-out" comin too so gotta take a break before that happens. where the fuck have u been brutha!?! don't tell me your actually sleepin now?
tb
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Hey brother!! Glad to hear your shoulder is feeling better. Shit man, Ive been like a zombie lately, mentally, but feeling strong physically. Glad to hear your training is going well, Im sure you will be back stronger then ever! Nice fucking avatar!!!! TRAIN OR FUCKIN' DIE!!!!!!!!!!!!!!!!!!!!!!
 
Wednesday 11-19-03 Off day

I usually dont post on my off days. But what the fuck. hahaha Im still pretty torn up from my back and deadlift day. Its 1:30am here and I plan to get to sleep around 7-9am to wake up late for tommorrows chest routine. I hope to be strong. I will be focusing again on reps tommorrow (technically today) with a possible max thrown in. Im up right now forcing down what I can, so i can come in somewhat heavier tommorrow. I will be sure to report the days results. I plan on drinking one Speed Stack only, but not sure that will happen hahahahahaha. I wont do 3 again though!!!!!
 
louden_swain said:
Remember my man. . .take care of the joints.

Invest in some flaxseed oil and glucosamine. . you can pick these up at your local Wal-Fart.
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ThanX brother!!! I probabally should invest in some glucosamine/chrondoitin and flax. My joints are feeling good so far, but it definately wouldnt hurt. ThanX bro!!
 
WalkingBeast said:


ThanX brother!!! I probabally should invest in some glucosamine/chrondoitin and flax. My joints are feeling good so far, but it definately wouldnt hurt. ThanX bro!!
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smart thinkin beast...good to think ahead!! tb
 
11-20-03 Thursday Chest day (5 hours)

A shitty workout today. Even though I drank 2 Speed Stacks still felt weaker then before. Im pretty sure it has to do with the 3 Speed Stacks I drank last week, and not eating much for 36 hours. Was lighter today. About 188 before meals (clothes on). Dont remember it perfectly, but heres what I remember:

135x20
225x10
275x11 (set was done to failure)
315x5
315x5.5
345x1.5
(Just the highlights, Im sure I am missing some sets, but a fucked up workout regardless)
365 3/4's up
370 atttempted 3 times, failed
225x19 to finish
(Maybe about 12 sets total, cant remember everything. Some attempts with 300 and some more with 315 and even 335 I believe,nothing worthwhile)

Thats it.
 
Don't take this the wrong way, but maybe you need to take a short break. I know it's not in your nature to go light, but maybe you're body could use an easy week. I'm in the same boat.. I barely got 285 on the bench this week (my max is 305). You know what works for you best, of course. Just throwing that out there :)
 
Mike_Rojas said:
Don't take this the wrong way, but maybe you need to take a short break. I know it's not in your nature to go light, but maybe you're body could use an easy week. I'm in the same boat.. I barely got 285 on the bench this week (my max is 305). You know what works for you best, of course. Just throwing that out there :)
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i was just tellin the beast the same thing on my board brutha!! :D tb
 
yeah, nobody wants to lower the weights, but sometimes its necessary. i recently went light for a week because i was feeling real burned out, and this week i'm back on hard and setting pr's again. sometimes when your body's screaming at you ya need to listen to it.
 
11-21-03 Friday Triceps

About 12 sets total, stayed within the 12-15 rep range Working up to 190lbs with the rope pulldowns for 12 reps, and using the v-bar shaped attachment working up to 190. Nothing too insane. Will probabally hit biceps when I wake later this evening.
 
ThanX Brute and Pigeon! Some days I cant even go heavy, or so it feels, and these days I take it easier. Aslong as that fight is in me and my limbs attached I always go all out with full intensity. Catches up to me sometimes though!! haha Im sure I will end up taking that advice eventually. ThanX!!
 
11-22-03 Saturday Biceps and Abs

I usually hit bi's and tri's on the same day. Triceps first now, since they are my weak point. Yesterday was pretty tired and hungry so just got triceps in quick. Today was a good pump and burn. Didnt go too heavy. I was all over the place, so its difficult to remember all I did. Atleast 15 sets. Wasnt real strong today, despite drinking 1/2 a Speed Sttack. Heres some of the highlights of the workout:

Twenty-ones:

115x21, 105x21 (straight bar)

Dumbell curls:

65'sx6 ,55'sx12 (plus a bunch of other sets.)

Preacher Curls:

110x12 (EZ curl bar)

Barbell Curl:

135x9

Standing Cable Curls: (like a double bicep pose) 60x12 70x12 80x12

Rope Crunches:

150x15, 170x15,190x15,190x15,190x15

Those are the highlights. I did some light hammer curls and alot of extra sets also. Gives you an idea though. Not the best workout, but my arms felt real tight.
 
Nice job Beast. You definitely have some of the toughest workouts I've seen.
 
WalkingBeast said:


:D You KICK ASS man

SlobberKnocker: ThanX for the karma brother your fucking awesome man!! I cant give you any now :(
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no doubt brutha...i can really see u becoming a powerlifter with the way your training!! i know seen para hitting 400+ has got your blood fuckin boiling brutha!! tb
 
thebrute said:


no doubt brutha...i can really see u becoming a powerlifter with the way your training!! i know seen para hitting 400+ has got your blood fuckin boiling brutha!! tb
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ThanX brother!!!! Seems like my training is shiftting more and more towards powerlifting. That shit got me psyched!! Seems everyone is killing 400 on the bench!! ThanX again!!!!!!!!!!
 
WalkingBeast said:


ThanX brother!!!! Seems like my training is shiftting more and more towards powerlifting. That shit got me psyched!! Seems everyone is killing 400 on the bench!! ThanX again!!!!!!!!!!
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Not me man, haha :D Keep at it beast, you know it is only a matter of a little time before you CRUSH that shit!!!
 
MnFguy49 said:


Not me man, haha :D Keep at it beast, you know it is only a matter of a little time before you CRUSH that shit!!!
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ThanX brother!! I have no doubt you will crush 405 on the bench when you set your mind to it! Me and Brute are going to see you through to a 500lb deadlift in the very near future, and much higher numbers after that. So prepare yourself!!!!!!
 
tad69 said:
Damn! I dont do that much bicep work in 2 months!

Great workout!!
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ThanX Tad!!!! Hopeully Ill post a much better one soon! Problem is, its so hard to remember everything, the way I move and real hard to write stuff down when your arms are numb haha ThanX bro!!!!
 
WalkingBeast said:


ThanX brother!! I have no doubt you will crush 405 on the bench when you set your mind to it! Me and Brute are going to see you through to a 500lb deadlift in the very near future, and much higher numbers after that. So prepare yourself!!!!!!
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i couldn't agree with ya more brutha!! prepare yourself indeed!! tb
 
Sunday 11-23-03 Upper Chest, Speed Bench, Delts and Rear Delts

Today was a decent workout. I had one speed stack and was only 186lbs. Heres the routine: (30 sets, some hours to complete)

Incline Bench:

135x20 (warm-up)
225x10 (warm-up)
275x10.5 (extended warm-up)
315x3.5 (pissed me off!)
315x5 (Not 6 or 7 but only one rep off from my best)
335x1 (flew up)
355x1 (not too heavy, a little slow towards lockout)
365 (failed twice, ended up doing slightly assisted reps, which I dont count)
300x4
225x18 (to finish off)

Then 10 sets of Speed Bench with 30 seconds rest between sets:
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Then Lateral one-arm cable raises:

40x15
50x15
60x15
70x12

One set of dumbell raises, 12 to the side and 12 to the front:
30's x24

Lastly Rear Delt machine:

135x15
155x15
180x15
255x12

Thats it. A decent workout. My main focus was reps, but threw some one rep lifts in as well. Didnt feel 100%, but had a good workout. ThanX for the encouragement!!!!
 
louden_swain said:
Good workout!!

I hope you had some egg nog after a brutal session like this.
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haha Hmmmmm Not a bad idea Louden! Only 1/2 a gallon of chocolate milk and 8 pieces of fried chicken. Had a protein bar during the workout also. I think Ill pick up some of that tommorrow! ThanX!!
 
can you explain what your reasoning was behind your sets and rep schemes for the incline work???

X
 
WalkingBeast said:


Now now X...Thats foul language your using there....
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maybe........ but i not going to just sit here and let you post a workout and not tell me why......... you must have a reason....lol

dirty, but the truth must be known.....im only trying to help you....

X
 
Exodus said:


maybe........ but i not going to just sit here and let you post a workout and not tell me why......... you must have a reason....lol

dirty, but the truth must be known.....im only trying to help you....

X
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Ahhh ..Well.. If you insist. What is my deeper underlying reason? What is the true meaning of my routine? Is there some type off symbolic reasoning? :p Heres my attempt to explain it. haha
My main focus is still reps. So I warmed up with 135x20 and 225x10 to get the blood in the muscle, make sure I dont tear something. Then I did 275 for 10.5, a warm up would usually only be 8 reps, but wanted to see what I could do. Maybe hit 12 reps for a PR. Didnt happen. Was feeling slightly beat up. Then I attempted 315 for a rep PR. The first attempt sucked, only hit 3.5 reps. Got pissed, tried it again Got only 5. 7 was my goal. Then while I already had the heavy weight loaded on the bar, I figured Id throw some tens on and do 335 for a single, before trying 355 and 365. 335 was just to get the feel. 355 was again for the feel. And 365 was a PR attempt. As you can see the one rep lifts were secondary. Then I wanted to finish up with the reps. 315 wouldve been to heavy to get decent reps with at that point. So I knocked it down to 300 for only 4 reps. Felt pretty finished. So I did my last set with 225x18 to make sure Im feeling some soreness tthe next day. Soreness has always been a gauge of efffectiveness for me. That was the main part of the routine. As for shoulders ,speed bench and rear delts. Would you like me to explain those also? Heres a brief explanation: I did the speed bench with 160 since Brute reccomended it and I respect his views. I did only 5 sets of delts because my shoulders take a good beating from flat bench and inclines, since I train chest 2x a week. No shoulder presses since I already hit the fuck out of the front delts. Mainly side raises to hit the side area of the shoulders. (medial deltoids) Some rear delts to balance out the shoulders.
 
WalkingBeast said:


Ahhh ..Well.. If you insist. What is my deeper underlying reason? What is the true meaning of my routine? Is there some type off symbolic reasoning? :p Heres my attempt to explain it. haha
My main focus is still reps. So I warmed up with 135x20 and 225x10 to get the blood in the muscle, make sure I dont tear something. Then I did 275 for 10.5, a warm up would usually only be 8 reps, but wanted to see what I could do. Maybe hit 12 reps for a PR. Didnt happen. Was feeling slightly beat up. Then I attempted 315 for a rep PR. The first attempt sucked, only hit 3.5 reps. Got pissed, tried it again Got only 5. 7 was my goal. Then while I already had the heavy weight loaded on the bar, I figured Id throw some tens on and do 335 for a single, before trying 355 and 365. 335 was just to get the feel. 355 was again for the feel. And 365 was a PR attempt. As you can see the one rep lifts were secondary. Then I wanted to finish up with the reps. 315 wouldve been to heavy to get decent reps with at that point. So I knocked it down to 300 for only 4 reps. Felt pretty finished. So I did my last set with 225x18 to make sure Im feeling some soreness tthe next day. Soreness has always been a gauge of efffectiveness for me. That was the main part of the routine. As for shoulders ,speed bench and rear delts. Would you like me to explain those also? Heres a brief explanation: I did the speed bench with 160 since Brute reccomended it and I respect his views. I did only 5 sets of delts because my shoulders take a good beating from flat bench and inclines, since I train chest 2x a week. No shoulder presses since I already hit the fuck out of the front delts. Mainly side raises to hit the side area of the shoulders. (medial deltoids) Some rear delts to balance out the shoulders.
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Beast if I may offer some advice:

It would probably work better if you stuck to either working really heavy or doing reps. When you do a lot of reps to failure before you go heavy you expend a lot of energy which could have been saved for the heavy weight. If you just concentrated on the heavy weight and skipped the stuff in between you would be able to go a lot heavier, thus making the heavy reps more productive. High reps are really taxing. Now, if you want to concentrate on the reps that is cool too, just dont try to set max PR's because you have lost to much strength on the previous sets. I used to do many sets too, and I found that my gains were much better when I focused on either the reps or the weight. Just a thought. Your numbers are still impressive nonetheless. Great work bro.
 
Beast's routine really blurs the line between genius and insanity. It's insane because look at it: it just is. But it's genius because it FREAKING WORKS. He's strong as hell. If he's getting results from training this way, there's no way he should even think about changing a thing. :)
 
slobberknocker said:
Beast's routine really blurs the line between genius and insanity. It's insane because look at it: it just is. But it's genius because it FREAKING WORKS. He's strong as hell. If he's getting results from training this way, there's no way he should even think about changing a thing. :)
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If it ain't broke, don't fix it.
 
I have a friend who trains just like him. He walks into the gym and does whatever he feels like doing that day. He doesn't care, as long as it hurts and it's heavy. Squats and deads over 800 lbs, so I guess it works.
 
RusPA81 said:


Beast if I may offer some advice:

It would probably work better if you stuck to either working really heavy or doing reps. When you do a lot of reps to failure before you go heavy you expend a lot of energy which could have been saved for the heavy weight. If you just concentrated on the heavy weight and skipped the stuff in between you would be able to go a lot heavier, thus making the heavy reps more productive. High reps are really taxing. Now, if you want to concentrate on the reps that is cool too, just dont try to set max PR's because you have lost to much strength on the previous sets. I used to do many sets too, and I found that my gains were much better when I focused on either the reps or the weight. Just a thought. Your numbers are still impressive nonetheless. Great work bro.
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ThanX Rus!! I appreciate the advice. I really feel the one rep work doesnt wear me out, especially since its done at the end of my routine. Ive most likely set any rep PR's I can by that point. So Im just having a little fun. I dont think it weakens my future workouts either (CNS burnout) , though I could be wrong. Next month I will focus on max, but still plan to rep out affter Im done maxing. But it will be secondary. It may have an effect that I cant see though. Ill have to play it out and see what happens in the following months.ThanX again brother!!
 
slobberknocker said:
Beast's routine really blurs the line between genius and insanity. It's insane because look at it: it just is. But it's genius because it FREAKING WORKS. He's strong as hell. If he's getting results from training this way, there's no way he should even think about changing a thing. :)
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ThanX brother!!! I get in my own little fucking twisted world haha. I aspire to reach your level one day! Im sure there will come a time where I will have to change things again, maybe even drastically. ThanX brother your words mean ALOT to me!!!!
 
WalkingBeast said:


ThanX Rus!! I appreciate the advice. I really feel the one rep work doesnt wear me out, especially since its done at the end of my routine. Ive most likely set any rep PR's I can by that point. So Im just having a little fun. I dont think it weakens my future workouts either (CNS burnout) , though I could be wrong. Next month I will focus on max, but still plan to rep out affter Im done maxing. But it will be secondary. It may have an effect that I cant see though. Ill have to play it out and see what happens in the following months.ThanX again brother!!
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Just experiment. Thats the only way to find out how your body reacts to things like that. What I posted was just what I noticed with myself.
 
Over years of training you just get an unspoken feel for your body. It's not something you can learn in a book or on a message board. Just comes from experience. Just trust your instincts, and do what feels right to you.
 
RusPA81 said:


Just experiment. Thats the only way to find out how your body reacts to things like that. What I posted was just what I noticed with myself.
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I appreciate it!! Im always trying to figure this shit out!! Sometimes it makes NO sense to me at all. Sometimes Ill be heavier when Im barely eating, other times Ill be weakest the days I feel my strongest, and strangest of all Ive been 185 for a few years now, but with some major increases in inches and strength , and bodyfat appears the same WTF?? This shit really baffles me. ThanX Rus!!
 
slobberknocker said:
Over years of training you just get an unspoken feel for your body. It's not something you can learn in a book or on a message board. Just comes from experience. Just trust your instincts, and do what feels right to you.
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awesome advice brutha!! tb
 
slobberknocker said:
Over years of training you just get an unspoken feel for your body. It's not something you can learn in a book or on a message board. Just comes from experience. Just trust your instincts, and do what feels right to you.
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AMEN brother!!!! I agree 100% Thats the ultimate piece of advice right there...
 
slobberknocker said:
I have a friend who trains just like him. He walks into the gym and does whatever he feels like doing that day. He doesn't care, as long as it hurts and it's heavy. Squats and deads over 800 lbs, so I guess it works.
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ThanX bro!! Your posts have a way of sneaking behind my responses hahahahaha I wish I had you beasts as friends!!:alien:
 
WalkingBeast said:


ThanX bro!! Your posts have a way of sneaking behind my responses hahahahaha I wish I had you beasts as friends!!:alien:
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Well, you've got me as a friend. ;)

And Cory would love you. He loves crazy people, lol. Today at the gym he thought he was in the Matrix. He lays down on the bench and goes "We bench for you!" Then proceeds to do super slow motion bench presses, like the slo-mo scenes in Matrix.

:D
 
slobberknocker said:



Well, you've got me as a friend. ;)

And Cory would love you. He loves crazy people, lol. Today at the gym he thought he was in the Matrix. He lays down on the bench and goes "We bench for you!" Then proceeds to do super slow motion bench presses, like the slo-mo scenes in Matrix.

:D
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:FRlol: man..i wish i was able to train with some of you bruthas!!! tb
 
slobberknocker said:



Well, you've got me as a friend. ;)

And Cory would love you. He loves crazy people, lol. Today at the gym he thought he was in the Matrix. He lays down on the bench and goes "We bench for you!" Then proceeds to do super slow motion bench presses, like the slo-mo scenes in Matrix.

:D
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haha Awesome!! ThanX brother! I consider you my friend also!! You kick ass man!!! Wish I was fucking there! If you guys ever come to florida be sure to let me know! hahahaha
 
11-24-03 Back and Deadlifts

Today was a good lifting session. Hit a 10lb PR on the partial deadlifts. Got 565 off the rack on the lowest setting, screamed that fucker up. Less volume then some of my previous back workouts, but still beat the shit out of myself. Heres the routine:

(5-6 hours)
Partial Deadlifts: (Done offf power rack at lowest setting)

135x15
225x8
315x1
455x1
515x1
545x1
565x1 (10lb PR)
585 (fail)
570 (fail)

Partial Beast Lifts: (A deadlift with the bar behind the legs, Off of lowest setting in power rack)

585x1
635x1
700 (failed)
700 (failed, a few inches up and strap gave out)
675x1 (weak, 725 is my best)

Then dumbell rows: (reps done slower then usual)
150'sx20
150'sx15
120'sx15

Chin-ups:
BWx17
BWx23

Lastly dumbell shrugs:
100'sx15+ (didnt count reps)

Less volume then usual, but still got a nice workout. Only had one Speed Stack also. Weighed in at 187 with no food and clothes.
 
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11-26-03 Wednesday Off day

Hey everyone! Looks like Im going to get 3 rest days since the gym closes early on thursday (chest day). Will probabally end up lifting on friday instead. Most likely Gold's gym of sunrise will be open,since its open 24 hours on weekdays and holidays also, but I dont plan on driving 50 mins to train on a bench Im weaker on. I used to, but Ill be stronger if I wait til friday, will just have to get to the gym earlier.
 
11-28-03 Thursday Chest, Rack Lockouts, Triceps and Abs

Todays workout was good. Hit a big PR with 275 on flat bench. 275x15 a 3 rep PR. Spotter touched the bar slightly on the last 1/4 of the rep. So I count it. 12 reps was my best before. I was only supposed to do 275x8 as part of my warm-up, but felt confident I could get another Rep PR, so I went for it. Felt SUPER light. The extra 7 reps did effect my other lifts but it was worth it. Ive wanted to hit 275x15 for a LONG time. I think that means If I was fresh I could hit 315x10 but that has yet to be seen. Today was my last day focusing on reps for the month. Next month I will be gunning for a clean and unassisted 405x1 with reps at the end of the routine.I had to train without my spotter today, so it wasnt the best. I only had one speed stack and was 188 with clothes on and lots of water plus a protein bar. Heres the routine: (4 hours, a lot less rest between flat bench sets, finished flat bench in about 2 hours):

Flat bench:

135x20 (warm-up)
225x10 (warm-up)
275x15 (extended warm-up haha, took away from my other sets, no doubt)
315x6
325x3
300x7
315x3 (no spotter present)
365 (failed)
365 (failed,weak attempts)
335x2
275x7 (plus 2 forced reps, often I dont list forced reps, only what I can get on my own.)

Rack Lockouts: (weak)

315x5
405x4
425x1
445 (barely moved it)
445 (one side up only haha)

Followed by 12 sets of triceps:

5 sets on cable apparatus with rope atttachment, up to 180lbs No more then 15 reps, 8-12 on some sets. Didnt record it.

4 sets on cable apparatus with V-bar attachment up to 180lbs, same as with the rope.

3 sets standing overhead tricep extentions with E-Z curl bar:

70lbsx15
90lbsx 12-15
110lbs x12 (unsure)

Then 4 sets of abs one the cable apparatus with rope, kneeling crunches:

150x15
170x15
190x15
190x15

Thats it. ThanX for all the encouragement!!!
 
back to the high volume i see....saw the comin..:FRol:
awesome work brutha...your firing me up for my return! tb
 
11-29-03 Saturday Biceps and Abs

Today was just a light bicep workout. I only did 9 sets of biceps, only going up to the 60lb dumbells for 8 reps. Shitty. My left arm is real sore for some reason, so I took it light. Then I followed it by 3 sets of abs:

Kneeling rope crunches:

150x15
170x15
190x15

Nothing special. Hope to hit some PR's on incline bench tommorow though. Im not going to be fully recovered due to thanksgiving fucking up my routine,but Ill make the best of it.
 
11-30-03 Attempted Incline press, speed bench, delt, and rear delt routine

haha Todays workout ended in 3 sets. Barbell incline press:

135x20 (felt painful)
135x10 (a little better)
225x10 (Sore as fuck again!! haha)

Due to not being recovered well at all (Thanksgiving screwed my week up!) I just left. Chest is still real sore, without that extra day of recovery. Wasnt feeling it mentally either. Figured Id focus on eating today and focus on deadlifts tommorrow!!
 
12-1-03 Monday Beast Lifts off the floor (A deadlift with the bar behind the legs)

Had to cut the workout short today due to some lowerback pain on my max attempt. Will probabally come back tommorrow and hit some light machine work for back and possibly some biceps.
Heres what I did:

Beast Lifts from floor:

135x12
225x8
315x3-4
405x1
495x1
545x1
585x1 (went up real easy, couldve definately hit 600+ if not for the pulled muscle)
600 1/2 way up, then felt the pain.

Will see how it feels tommorrow
 
thanx man...that was almost 2 years ago (25 lbs ago). When I get a new digicam for x-mas i will mak a new one.
 
12-5-03 Friday

Due to hurting my lower back on an attempted 600lb Beast Lift (deadlift with the bar behind the legs) Im taking this week off. I hate this shit!! haha I never take this kind of time off. Surprisingly I havent shrunk! Thought I would. haha Just trying to eat as much as possible. Ive been hitting about 120-180 grams of protein I estimate, eating UNCLEAN foods for the most part, as usual. Not as much protein as I once ate, but my BW has been 188-190+ depending on how much Ive eaten. TV dinners, chocolate milk, italian buffets haha. Hate missing days in the gym though! Hopefully I wont come back weaker on my chest day. This definately adds and extra obstacle to my 405 bench goal for this month. My lowerback is feeling better but dont want to take a chance, since theres still some pain. Maybe sunday Ill hit some hammer strength presses to maintain my chest strength. My chest loses strength real fast. I plan to skip deadlifts on monday also and maybe just do cable work for back.The time off seems like it could be beneficial though, since my right arm was feeling real sore during curls. Will have to see what happens!!
 
12-7-03 Sunday Chest and Biceps

Had a real good workout today, felt real strong also, weights felt very light. Some pain in my back was present so I wasnt at 100%.
I decided to try maxing out on flat bench, cuz I know if I skipped chest this week Id lose some strength. After warming up with 135,225, and 275 I did 315x1 (warm-up) then onto an easy 350
then 360 and then got 365. Not bad considering my back was an issue. Failed 370. One thing that fucked me up was I had to do 365 twice cuz of a bad spot. The first attempt with 365 I got it pretty easily,but then at the end of the lift the guy puts his fucking hands on the bar. So I couldnt be sure it was legit. Then I attempt it again with another spotter and his hand may have grazed the bar as well . He says he didnt touch it. Pissed me off though. I count it legit since the second time the hands were just hovering near the bar at the very end, but still the mental assistance is always a factor. Then I did 315x4, went off balance on the fifth rep cuz of some back pain. Then I hit 315x5. Then to finish off I was going to rep 275 to failure without a spotter. I bring 275 and I feel a painful cracking in my upper back (right side). So I pressed the weight back up and racked it. Looks like the pain has moved from my lower back to upper back . Pulled it out for sure. haha. I may take off til thursday, not sure Ill be training back tommorrow.Then I did biceps. Lost count of the sets. Lots of sets to failure though. Got the best bicep pump ever.
Maybe from taking 6 days off and still taking the NO2. My arms pumped up to 18.5 with just a bicep pump. Usually Id have to pump bi's and tri's to get that kind of measurement. My tri's may have been very slightly pumped from chest, but couldve been pumped more no doubt. Overall a good day. Heres the routine:

Flat Bench: (Weighed 191 with clothes on and no food, just water)

135x20
225x10
275x8
315x1
350x1
360x1
365x1 (spotter touched it)
365x1 (spotters hand may have touched it again)
370 (failed, was still feeling some back pain)
315x4 (went off balance)
315x5
275x1 (Pulled out my upper back, then racked it haha)

Biceps: Over 12 sets to failure, didnt keep track. Only went up to 60lb dumbells for maybe 12 reps, alternating dumbell curls.

Will have to see how my back feels. haha
 
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12-16-03 Biceps and Triceps (Low volume and light weights to recover)

Its been 9 days since I last trained, and Ive lifted a total of 2 days in about 2 weeks due to my back pull. It felt good to get back into the gym and train again. I could feel myself waisting away. haha Atleast in my mind. Though my measurements are the same and bodyweight is good (188 on empty stomache) I appeared real small today. Pissed me the fuck off. Though its probabally mostly a mental thing. Im fired up to get back into it as soon as possible. I may have to be patient with heavy lifting for a little while though.
I didnt count sets, just wanted to get something in and see how my back reacted. No pain in my back while doing biceps and triceps , so that was a good sign. Still get pain in my back when I try to turn over though (while laying down). I only went up to 50lb dumbell curls for about 12 reps , instead of hitting the 75's and above for reps. For triceps I only went up to 170lbs on the cable pulldowns, instead of 235 (Rack plus a 45lb plate). So definately lighter then usual. Felt good though. Thursday is my scheduled bench day, but will probabally do something light for chest, maybe hammer machines. Maybe next week I can go fairly heavy again. No deadlifts for a while either. ThanX for all the encouragement!
 
12-21-03 Sunday Lower back, Biceps, and Triceps

Ended up skipping chest yet again. Back was still sore. Its 5 days later and Im back for my 3rd day of lifting in 3 weeks. I did light biceps and triceps. Didnt count sets or reps. Just feeling things out. Im expecting to finally train chest on friday. The pain in my upper back is nearly gone. Just want to make sure before I lift heavy. I may even go light when I hit chest again. Also before training light arms I did some weightless hyper extentions. About 4 sets, just to get a good stretch and contraction. Heard they were good for back rehabilitation. Supposedly uncompresses disks. I didnt exceed 50lb dumbells for biceps or 130lbs for tricep rope pull downs. Very light workout. Nice pump measurement wise, but felt small and like shit overall. Arms were 18.25 with a very minimal pump. Weight was only 186. Havent been eating a whole lot lately, since this shits been getting me down more then usual. I plan to come back soon though.
 
12-26-03 Friday Chest,biceps,abs,lower back

This was my first day back training chest for over 2 weeks. Felt good to be back in the gym. Still had to go light, due to a slight pain in my upper back since its not fully healed. After flat benching for 6 sets, I did about 5 sets on the Hammer Strength Wide Chest Press machine. Dont remember all the sets, but the heaviest I went was 365 (three and a quarter per side) for about 5 reps. Couldnt get full range on some reps. Benching was done very carefully and with zero arch. My bench routine was like this:

45 a bunch of times to test back
135x20
185x15
185x24
225x14
225x15
225x11

also did some cable flies, 3 sets with up to 70lbs per side and about 12-15 reps. Got a good chest pump since there was very little rest between sets.

Then I trained biceps. No heavier then 60lb dumbells for 10 reps and 45lb dumbells for 16 reps (Alternating DB curls). Didnt count sets. Also did cable curls and seated dumbell curls. Didnt feel nearly as pumped as usual but strangely enough my arms measured 18.5 with bicep pump only. Which is my best pumped measurement, that Ive measured. Wonder why I look so small and flat? Numerous people telling me I got bigger and one guy swearing I got twice as big. No idea what that was all about. My BW was good at 188lbs before meals. To finish off I did 4 sets of weightless hyper extentions to keep the lower back strong, and 4 sets of kneeling rope crunches on the cable apparatus. Felt good to be back, and finally have the opportunity to get strong again. After talking to this guy with 20 inch shredded arms, in his 40's it convinced me to try more of a BB style routine again. Atleast on chest. So I may focus on pump again for a little while until I get fully recovered. Felt good to have a massive individual tell me I lift twice as much as he does on everything, and "gorilla weights" haha. Should be lifting again Sunday. Maybe some incline bench and triceps.
 
12-30-03 Tuesday Triceps and Biceps

Still feeling some light pain in my back and up and down my spine. Took some painkillers before my workout haha. Just for fun. Hadnt tried them yet. I got a nice buzz, but went to the bathroom 3 times feeling like I was about to vomit. haha Took 4 NO2's also. The workout was overall pretty good. I went moderately heavy.I did 24+ sets for arms total. Went up to 180lbs on tricep pulldowns with V-shaped bar for 12 reps. All cables for triceps. About 6 sets with rope attachment and 6 with V attachment. Only up to 55lbs on dumbell curls for about 8 reps (after being well fatigued) , 100lbs per side standing double bicep cable curls for 12-15 reps.Went up to 130lbs on preacher curls for a drop set with zero rest. 130lbs for about 12 reps, 110 for about the same and 90 for maybe 5 only. Overall nothing heavy. Painkillers made me feel winded/dizzy for some reason. Atleast 12 sets, didnt keep track of exercises sets and reps. I counted reps while I was lifting but didnt record it. Just trying to get back into it now. Hope to train chest on thursday with slightly less back pain.
 
1-2-04 Friday Chest, abs and lower back

I ended up giving my back an extra day off. The pain seems to be lessening somewhat. I still went very light.

Flat Bench Press:

45x20
135x20
185x15
225x12
225x15
245x9
205x14

About half of what I usually use!! haha I admit Ive been frustrated as FUCK over all of this time off and light lifting. But Im sure Ill get past this. Still waiting it out. Faith is the main thing.

Then I did cable flies up to 100lbs per side for 12 reps. Atleast 4-5 sets.

Also 4 sets of abdominals, Kneeling rope crunches on cable apparatus, Up to 190lbs for 15 reps.

Lastly 2-3 sets of weightless hyper extentions for 10-15 reps.

Nothing even remotely heavy. Still, last week I only went up to 225 , this time I increased it 20lbs and didnt feel too much pain.
Im so anxious to see where my strength is at, but if I try to test it Im sure Ill retear my back. haha Hope to go a good deal heavier next week. Maybe over 300lbs.
 
Don't push yourself too hard while still recovering.....that time off will be wasted if you re-injure yourself.


I would be anxious as well, but make sure you keep an eye on the BIG picture.
 
ChewYxRage said:
Don't push yourself too hard while still recovering.....that time off will be wasted if you re-injure yourself.


I would be anxious as well, but make sure you keep an eye on the BIG picture.
Click to expand...

ThanX! Yes I am definately holding myself back. I trained back today for the first time in a month. No deadlifts but some fairly heavy lat pulldowns and dumbell rows. Looks like some of my back is missing though. Used to have more bumps back there. haha Also the 115lb dumbells felt pretty heavy, where as I was doing 20+ reps with the 150's. But atleast I can train back again, and the pain seems to be mostly gone. So thursday I may be able to test myself somewhat. ThanX again!
 
1-9-04 Chest. Lower back, Abs, and Biceps

I decided to start the journal up again. I had a good workout today. I got to test my strength somewhat on the flat bench.
All my reps were done very slow and controlled and with basically no explosion at all. So this definately affected my strength overall, and couldnt get under the weight as much as usual because of the slight pain in my upper back. Considering, I didnt lose as much strength as I thought. Although I couldnt test the heavy weights.
The heaviest I went was 275 for 8 reps, very slow and controlled. Its not 15, but its a start to getting back. When I hit 15 I was blasting the weight explosively as well. Also got 225 for 21 reps very controlled as where my best was 24 reps, though I estimate at my strongest point (a month ago) I coulve hit 27. Still, Im glad my strength is still somewhat there! haha For biceps I did 12 sets, blasted them good. I dont have any records of that though, since I didnt write them down. The heaviest I went was 55lb dumbells for 12 reps and 60's for 8. Nothing heavy. I kept the pump going with little rest between sets though. Heres the routine:

Flat Bench:
45x Many times to warm-up
135x20
225x21
275x8
225x18

Hammer Strength Wide Chest machine:

185x15
275x9
275x12

Hammer Strength Incline Machine:

185 to failure (unsure of reps)
225x16

(Weights were added up as if they were on a 45lb bar)

Cable Flies:

60lbs (per side)x15
70x17
80x21
90x15
100x14
110x10

Weightless Hyper Extentions:

2 sets of 15

Kneeling cable crunches with rope:
170x15
190x15
190x15
190x15

Then 12 sets of biceps, moderately heavy and to failure
 
Lord_Suston said:
not bad you sick bastard, glad to hear you still got a lot of strength left, go easy on the injury and gradually work your way back up and beyond
Click to expand...

ThanX brother!!! Great to hear from you again!Where have you been? Hows training been? Tell T3C I asked for him. Appreciate the encouragement!! :D
 
Training has notbeen good, but steady. afew weeks ago I thought I had a stress fracture in my neck and the other day I could barely walk due to a slightly pinched nerve, all thing have been taken care of and training is starting in full force soo. I'll tell T3c, just keep training hard and ease into it, your strength will come back quickly
 
Lord_Suston said:
Training has notbeen good, but steady. afew weeks ago I thought I had a stress fracture in my neck and the other day I could barely walk due to a slightly pinched nerve, all thing have been taken care of and training is starting in full force soo. I'll tell T3c, just keep training hard and ease into it, your strength will come back quickly
Click to expand...

Sorry to hear that brother. Im glad your getting back into it again though. Im sure youll come back strong and break some PR's. ThanX again brother!! Keep training hard!!
 
WalkingBeast said:
The heaviest I went was 275 for 8 reps, very slow and controlled. Its not 15, but its a start to getting back.
Click to expand...

Right. Not bad man :) Since you were doing the 15 faster, you might've had a couple more in you.

Definitely on the road back.

Flat Bench:
45x Many times to warm-up
135x20
225x21
275x8
225x18

Hammer Strength Wide Chest machine:

185x15
275x9
275x12

Hammer Strength Incline Machine:

185 to failure (unsure of reps)
225x16

(Weights were added up as if they were on a 45lb bar)
Click to expand...

That's not too shabby after all those bench reps ;) I know you're not happy about it, but 225x21 is still DAMN good. You'll be back around 27 inside of a month.

How do you like those two Hammer machines? They're two of three pec exercises I use in rotation for DC. The Wide is pretty neat, but the stretch at the bottom can be scary...I like the Iso-Incline better, but that damn thing doesn't give quite enough stretch.

Anyway, glad you're coming back with a vengeance. How sore did this make you? :)
 
i have always kept a journal well since i started bodybuilding. in the few months everything has gone up greatly but looking to throw it up more. It was the best thing i've ever done was start my training log
 
Right on beast

Glad to see your back into it, hope the backs feeling good. Keep at it and you'll be destroying the weights again in no time.

Your #1 fan:D
 
guldukat said:


Right. Not bad man :) Since you were doing the 15 faster, you might've had a couple more in you.

Definitely on the road back.



That's not too shabby after all those bench reps ;) I know you're not happy about it, but 225x21 is still DAMN good. You'll be back around 27 inside of a month.

How do you like those two Hammer machines? They're two of three pec exercises I use in rotation for DC. The Wide is pretty neat, but the stretch at the bottom can be scary...I like the Iso-Incline better, but that damn thing doesn't give quite enough stretch.

Anyway, glad you're coming back with a vengeance. How sore did this make you? :)
Click to expand...

ThanX brother!! Good to see some responses to the journal. Wasnt sure anyone read it lately. haha I like both of those hammer machines alot, including the one you lay down in. The incline machine caused some pain in my back, so I only did 2 sets on that. Hammer machines definately seem like the next best thing to free weight. I dont feel much soreness now, not until the next day. Im sure Ill be pretty sore since Im getting back into it again. My bench workout really was scaled down from where it was. I was doing 11 sets for flat bench alone and alot of overall reps. Incline bench for 11 sets as well. Plus rack lockouts and speed bench. (Incline and flat , along with speed bench and racklockouts were divided into 2 days. ) ThanX again!
 
protobe said:
i have always kept a journal well since i started bodybuilding. in the few months everything has gone up greatly but looking to throw it up more. It was the best thing i've ever done was start my training log
Click to expand...

Well, this journal is more to show people what Im working with and how I train. I figure its useful for people to see whats involved before they take someone's advice. I have a written journal that I record all of my information in. Diet, bodyweight, supplements, along with some information on sets and reps. Only difference is here I list all of my sets and reps, but no diet information. Too much work to list all my meals twice haha
 
NeoSoul said:
Right on beast

Glad to see your back into it, hope the backs feeling good. Keep at it and you'll be destroying the weights again in no time.

Your #1 fan:D
Click to expand...

ThanX brother!!!!!!!! The encouragement is much appreciated!! Hope that routine works out for you!
 
1-11-04 Sunday Triceps,Delts,Lower back, and abs

I didnt record the sets as I was doing them, but did count sets.


Triceps: For triceps I did 12 sets. 7 sets of rope pulldowns on cable apparatus. Going up in 20lb increments to 160lbs for 10-12 reps.
Then onto the V-bar attachement for another 3 sets. Going up to 190lbs for 12-15 reps. Then onto skull crushers on an incline bench. 90lbs for 12 reps, then 110lbs for 12 reps.

Shoulders: I did 4 or 5 sets only. Dumbell lateral raises. Going up to 35lb dumbells for 12-15 reps on my last set.

Lower back: 2 sets of weightless hyper extentions for 15 reps each.

Abs: 4 sets of kneeling rope crunces on cable apparatus, 190lbs for 15 reps each set.

Triceps was the main focus today. Shoulders usually get hit pretty hard from the 22+ sets of chest I do weekly. Although the volume is less now because of my back injury. As is the weight used. Just doing something for lower back to get it ready for when I start deadlifting again, and keeping the abs strong.
 
Lord_Suston said:
Beast I am always suprised on how much volume you can do and still hit the weights heavy man, good shit
Click to expand...

ThanX brother!!! Thats a huge compliment coming from you. I got nothing but respect for you brother. Your vids with T3c and the gang have inspired me like nothing else. Fucking Hardcore!!!! Hope your feeling better.
 
1-12-04 Monday Partial Deadlifts,Back,Biceps,Lower Back and Abs
(one "Speed Stack" only, NO2)


Today was a very good day. Im happy to report that I was able to deadlift pretty heavy again, and my dumbell rowing and back strength is nearly back again as well. Felt little to no pain. I didnt even plan on deadlifting today, but I got in a bit of a psycotic mood today and figured fuck it. I didnt have my deadlifting shoes on (chuck taylors) either. Also my bodyweight was at 191lbs after alot of water, protein bar and a shake. Man I was praising the lord today! hahahaha Being out of the fucking gym was rotting my fucking brain! I was hesitant and though I attempted 545 on the partial deadlifts I didnt give it 100%, since Im still careful with the injury. That kind of weight could tear something bad. I also trained biceps inbetween sets of deadlifts. I also did some dumbell rows inbetween deadlift sets. Heres what I did:

Partial Deadlifts (Off of power rack on lowest setting)

135x20
225x12
315x3
405x1
455x1
495x1
======125lb dumbell rows for 15 reps
515x1
545 (Failed twice, didnt want to strain too much)
495x3
========Alternating dumbell curls with the following:
45x15,60x9,65x8,70x2(little rest on the last set)
=====================================
Back to partials:
455x6
===========Standing Cable Curls (Double bicep style)
70(per side)x15, 90x15, 100x8-9
=========================================
Partials again:
455x6
===========Dumbell rows:
150'sx12
=====================
Alternate dumbell curls:
50x9,45x11,45x10
==========Dumbell rows:
150x15 and 11 reps with right arm.
==========Chin-ups: Bodyweight x 6-8 only
Rowing Machine:
120x15
150x15
180x12
==========Hyper Extentions: 2 sets of 15 (bodyweight only)
========= Sit up machine: 100 sit-ups

19 sets for Back, 10 sets for biceps, 1 set for abs (30 set total)

As you can see nothing was done in any planned order. I had a great workout though. Getting back into it again
 
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