The Beast's Training Journal!

[WalkingBeast]

7-13-05 Wednesday Chest,Biceps,Abs, and Lower Back + Physical Therapy


Did an hour and a half of physical therapy, and some stability ball work crawling on the floor with legs on the ball and holding positions. Did that in the gym and at therapy. Did some pulls with the strongest bands they had, the black ones, and snapped them. Lots of hanging and stretching overall, in the gym and at therapy.Then at the gym:


(ALL MOVEMENTS VERY STRICT)

Push-Ups:

53 (3 reps better then last week, and 7 reps from my best of 60)
32
34

Dumbbell Hammer Curls:

35x15
45x15
55x12 (Decided to up it 5lbs from last week)
50x15

Alternating Dumbbell Curls (twisting at the top):

35x15
40x11
35x15

Double Biceps Style Cable Curls:

60(per side)x15
70x15
70x15

Alternating Dumbbell Curls:

35x15

Ab Bench: 510 straight reps (PR ) (some brief rest pauses, a few seconds, at some intervals)

Low Back Extentions (not hyper extended):

15
15
15

 

[psychedout]

You actually counted to 510?

 

[WalkingBeast]

You actually counted to 510?

Yea, in sections of 100, and went thru the cycle 5 times straight. Couldnt think of a reason to stop. Then when I got to 510 I realized I wasnt going to reach failure within the next 24 hours, so I just ended it. The burn isnt enough for me to stop. I need bodyparts to stop functioning. I require this. KILL THAT SHIT!!

 

[cwick0]

What's up BEAST?

How's the back?

Im still hitting everything fairly hard, but getting in 5 days a week hasnt happened for a while do remodeling a house, unfortunately it isnt my house.

 

[WalkingBeast]

What's up BEAST?

How's the back?

Im still hitting everything fairly hard, but getting in 5 days a week hasnt happened for a while do remodeling a house, unfortunately it isnt my house.

ThanX brother!! Ill have to get back to you on that. Ill need time to see how my back really is. Never know what to expect! Hopefully Im not making it worse, but only time will tell. I have the tendancy to ignore pain. Good to see training is going well. KEEP KILLING THAT SHIT BROTHER!!

 

[WalkingBeast]

7-15-05 Friday Physical Therapy then,Shoulders and Triceps

Wasnt really feeling much contraction in my triceps at all, since I havent trained them in months. So I ended that early this time. :

(174lbs before meals)

Hour and a half physical therapy (lots of core work, stability ball etc)

Dumbbell Laterals: (momentum to a minimum)

15x15
30x15
35x15
40x15
30x15
30x15

Cable Laterals:

30(per side)x15
50x15
50x15

Rope Pressdowns:

60x15
90x15
100x13
100x12
100x15 (very weak!)

Time to eat!

 

[WalkingBeast]

7-16-05 Saturday Back,Biceps And Abs (plus core work)

Time ran out towards the end. Good news is Im writing this the next day and I dont feel any unusual pain. So it looks like I may be able to progress back slowly now. Keeping everything very strict, lots of core work and hanging plus stretches. Some of my temporary goals are to reach 70-100 push-ups and break 30 chin ups. The ultimate goals for now, is to regain all my lost size and then exceed it training differently. My next short term goal is 17.5-18 inches on the arms. Theyre still down around 16 3/4-17". But Im getting back into eating again. Arms were around 19" before the injuries. Heres the routine:

(Everything very strict)

Wide Grip Chin-ups:

20 (28 was my best at 195-200lbs,around 174lbs now)
14
11

Iso Lateral High Row (Hammer Strength):

90x30
140x15
190x15

Lat Pulldowns:

105x15
120x15 (Getting myself reaccustomed, testing my back)

Dumbbell Hammer Curls:

35x15
45x15
55x9
45x15

Alternating Dumbbell Curls:

35x15
40x13
45x5
40x7

Stability Ball Work: (For core)

(25-30 count holds,in a push up position, abs tightened, back hunched up,toes elevated on ball)

5 of those

Leg Raises:

25 (gym closed)

 

[Mr_Sinister]

good luck with your therapy. I would love to see you incorporate kelso shrugs in your routine for direct midtraps work. Personally I like pulldown shrugs, behind the back shrugs and incline shrugs. No need to go heavy at this point, just stimulate the area. Face pulls and rows to the shoulder are also good additions. And if you can get a foam tube, lie down on it and roll back and forth along the scapula, very relaxing, you'll feel like a new man.

 

[WalkingBeast]

good luck with your therapy. I would love to see you incorporate kelso shrugs in your routine for direct midtraps work. Personally I like pulldown shrugs, behind the back shrugs and incline shrugs. No need to go heavy at this point, just stimulate the area. Face pulls and rows to the shoulder are also good additions. And if you can get a foam tube, lie down on it and roll back and forth along the scapula, very relaxing, you'll feel like a new man.

ThanX brother!! Appreciate it! Kelso shrugs? How are those done? Ill try that if I can find a foam tube. I do alot of hanging now. ThanX again!

 

[WalkingBeast]

7-17-05 Sunday Core Work,Rear Delts,Calves,Lower Back and Abs

Just some extras today. I was moving slightly heavy weight on the rear delt machine to test out what my back can handle. I will be doing alot of testing in the coming days. Next Id like to try some hammer strength presses, with maybe a plate and a quarter or 2 plates a side and see how that feels on my back the next day. I have to wait until the next day to see, because I cant really percieve the pain when Im training. Or I tend to shake it off. So Im feeling things out now.:


Stability Ball Work: (No idea what this is called. Back is hunched up, holding myself on both arms, abs contracted, and the ball is elevating my toes at the bottom. I hold for a count of 30)

1
1
1
1
1

Reverse Fly Machine:

105x15
135x15
195x15
195x11
180x13
180x10

Seated Calve Raises:

135x15
115x15
115x15
115x15
115x15
115x15

Back Extentions (not hyper extended):

15
15
15

Leg Raises:

25
25