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The Beast's Training Journal!

Illuminati said:
hey beast,
just a suggestion...but instead of doing the reverse fly machine, try sitting on the edge of a bench (so that you are barely on the bench) with your legs together. bend over so that your chest is flat on your thighs. and do reverse flies that way with some db's, keeping your arms as straight (very little bend) as possible. this is very effective for the rear delts.

ThanX brother!! I did these years ago. Thats not a bad idea, I may put them back into the routine when I actually have a routine. Now its just a matter of taking things day by day seeing what I can do around my back injuries. ThanX again!!
 
2-7-05 Tuesday Full Body Workout On Crossbow machine and some hammer curls with DB's(aside from back)

Just a light workout on the Crossbow machine, and some hammer curls with the 40's at my uncle's place. Just some maintenance work. Wont likely cause much soreness, but the machine gives me a nice fucking pump. Lots of blood in the muscle. Feels like a constant tension, bodybuilding type routine. I might fuck around with this, and also have access to dumbells up to 50lbs without going into a commercial gym. I may just be fucking sick enough to bring my arms up to 19" without much actual weight training. I just fucked around with this shit cuz I want to give my back some recovery time. The resistance is only 220lbs or so, and comes from bending bars. Its almost like isometric training, fighting against myself. Atleast arms are still 18.5", but not 18 3/4" like before. Im also lighter from letting my eating slide. I think eating will make up the slack. My routine may be making some major changes when I come back. Hard to say at this point.
 
2-13-05 Sunday Biceps


Very light maintenance workout. Still have lots of pain in my mid back from those herniated disks.:

Alternating Dumbbell Curls:

30x12 (warm-up)

Seated Dumbbell Curls: (one arm at a time, with a twist at the top)

45x15
45x15
45x15
45x15
45x15

Hammer Curls:

50x15
50x15
 
3-28-05 Monday Biceps


Its been a while since Ive done any training worth posting due to these 2 disk herniations. Ive messed around with some 30lb dumbells for concentration curls to try to maintain somewhat, and Ive just started training the grippers again, and hit around 25 reps on the No.1 gripper which isnt too far off from my best of 32-33 reps. I weighed in at 181 clothed on a gym scale earlier, and arms are down to around 17 5/8". I went to one rehab session and have 2 more this week. Got some shots a few weeks ago too, in my back. Didnt seem to help any. My posture is really bad too which is something I need to work on. Ill continue with the rehab and see what I can do. It probabally wont be much training at this point, aside from the grippers and light bicep work. Concentration curls dont seem to hard on my back. Ill have to wait it out. I went up to 45lbs for 15 reps on the concentration curls, I went up to about 120lbs on the preacher machine for some reps, and did some hammers up to 45lbs for 12-15 reps. Also some double biceps style cable curls with 80 for 12-15 reps. 11-12 sets in total. Very light maintenance work. Also my strength level sucks after being out of the gym practically 2 months. I know if I could train normally I wouldnt have much problem getting it back. Maybe in 8 months of hard training to get all the strength back, and size in the chest and back. Arms probabally would come back sooner. Ill atleast try to do what I can for arms and look for some alternative exercises for other body parts that I might be able to do. I do have enough M1T for a low dose 2 week cycle when Im ready to train hard again. That should give me a slight boost in helping me get back. Its useless now though. Ill see how my back feels tommorrow after this light session.
 
3-29-05 Tuesday Rehab Session


I went back to the physical therapist today. Says my chest is overdeveloped compared to my back, rhomboids. And it causes me to slump forward. He put me on a really light routine for the next 4 weeks which Ill be doing just about everyday. So no point and posting it up everyday. Ill just post the additional training I do. Ill atleast be training biceps somewhat. Probablly leaning against the wall curling a bar. Heres the daily routine:


Bike 10 minutes (Upper extremity)

Lying Pullover With broomstick (stretch) 5 seconds in stretched position, 20 reps

Rhomboid 20lbs for 50 reps (Still unsure what this exercise is, any ideas?)

Low Cable Pulley Rows 20lbs for 50 reps

Lat Pulldowns 20lbs for 50 reps

Supine Strething Rotation 5 times each side

Lateral Flexion Hold for 5 seconds, 5 times
 
3-30-05 Rehab Workout, Shoulders and Leg Raises

Did the rehab workout listed above. Also did 8 sets of lateral raises for shoulders. Starting at 10lb dumbells and working up to 30lbs for 12 reps. Very strict. This is the first shoulder work Ive done at all in 2 months. Still weighing in light at 183lbs, arms down to around 17.5 inches. Going to work on eating more again, and plan a few low volume light sessions like this untop of the daily rehab program.After the 8 sets of lateral raises I did 3 sets of 25 legs raises:

Rehab Program listed above

Shoulders (maybe next time front raises)

Dumbell Lateral Raises:

Warm-up set of 10lbs dumbbells

Worked up to 30lb dumbbells for 12 reps

8 sets total

Abs:

Leg Raises:

25
25
25
 
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