The Beast's Training Journal!

[Mr_Sinister]

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!

Kelso shrugs are basically done from other angles than normal shrugs, you'll definitley feel the midtraps and rhomboids working. Here are some good ones:

Incline Shrugs: Get some dumbells, sit down on the incline, your chest should be touching the bench, let your arms hang and start shrugging.

Lat Pulldown Shrugs / Pullup Shrugs: These are basically partial Pulldown/Pullups. Hang from the bar, arms should be slightly bent, shrug upwards using your scapula instead of your arms.

Behind Back Shrugs: Use olympic bar/smith bar and it's basically a shrug except the bar is behind you instead of in front.

 

[WalkingBeast]

Kelso shrugs are basically done from other angles than normal shrugs, you'll definitley feel the midtraps and rhomboids working. Here are some good ones:

Incline Shrugs: Get some dumbells, sit down on the incline, your chest should be touching the bench, let your arms hang and start shrugging.

Lat Pulldown Shrugs / Pullup Shrugs: These are basically partial Pulldown/Pullups. Hang from the bar, arms should be slightly bent, shrug upwards using your scapula instead of your arms.

Behind Back Shrugs: Use olympic bar/smith bar and it's basically a shrug except the bar is behind you instead of in front.

ThanX. Sounds like some interesting variations. I may try those pull up shrugs. I used to do the behind the back shrugs also, but Im not messing with any barbell shrugs at the moment. The pull up shrugs sound like a good way to hit my traps some, since I dont want to start barbell shrugs yet. ThanX again!

 

[WalkingBeast]

7-19-05 Tuesday Chest,Core Work,Abs and Lower Back

Tried using some weights today to see what would happen with my back. Im writing this the next day and I do feel some soreness in my disk areas. So depending how it feels I may make some modifications.:

Push-ups:

56 (Only 4 from my best, when I was 20-25lbs heavier)

Cybex Incline Press: (Plate loaded)

90x15
140x15
180x15
160x15

Hammer Strength Iso Lateral Bench:

90x15 (Dont like this machine, prefer the wide chest hammer strength)

Seated Chest Press: (Pin Loaded)

130x15

Seated Machine Flies:

150x15
180x10
195x8

Push-ups:

24

Stability Ball Bridges: (Not sure what these are called. Back hunched in the air,abs contracted,shins resting on the ball, arms supporting my weight. Hold for a count of 25-30.)

1
1
1
1

Lower Back Extentions:

15
15 (w/ 10lbs)
15 (w/ 10lbs)

Leg Raise:

25
25
25

 

[WalkingBeast]

7-24-05 Sunday Back,Biceps,Abs and Lower Back


(Weighed 177lbs before meals and with some water, and arms around 17" currently)


Wide-Grip Chin-ups:

21 (28 was my best at 18-24lbs heavier)
15
14

Dumbbell Hammer Curls: (all very strict)

35x15
45x15
50x15
60x12
45x15

Altrernating Dumbbell Curls:

35x15
35x15
35x15

Double Biceps Style Cable Curls:

60 (per side)x15
70x15
80x9
70x12

Stability Ball Work: (Arched holds for a 30 count. No idea the name)

1
1
1
1

Back Extentions:

15
15
15

Hanging Leg Raises:

25
25
25

 

[eat big]

So you lost weight and muscle mass and could still do fewer chins? Just seems odd. I would think if you lost weight and some muscle mass you should be able to do the same amount of chin ups. Like when I was 135 I could do about 20 chins. Now I'm 220 and can do about 20 still with more weight and more muscle. Guess everyone is different..

 

[WalkingBeast]

So you lost weight and muscle mass and could still do fewer chins? Just seems odd. I would think if you lost weight and some muscle mass you should be able to do the same amount of chin ups. Like when I was 135 I could do about 20 chins. Now I'm 220 and can do about 20 still with more weight and more muscle. Guess everyone is different..

Might have alot to do with learning the movement again too. I was out 5 months basically doing nothing. Its only my first month back so it takes some time for me to get back into it again. Ive been making weekly increases on the reps though. I should be able to exceed 28 on the chin-ups soon. Before my main concerns were with the weighted exercises, but now Im focusing more on bodyweight exercises. Not sure how much theyll help with growth, but its better then nothing. I lost around 30lbs which was mostly muscle since my waist is the same. Im up to 177 now which is a 4lb gain, but not much yet. Typically since my legs are light, a bigger upperbody would translate to more chins for me. I think it has alot to do with being untrained for so long. Also these bodyweight movements come down to endurance over strength. The guys who can do thousands of push ups arent even big. So Im not sure how this translates to size. Luckily Im able to some heavy flies ontop of that, for chest. So that may help somewhat for now. ThanX again!

 

[WalkingBeast]

7-26-05 Tuesday Chest,Abs,and Lower Back

Push-ups:

58 (2 from my best at 195-200lbs. 175-177 now. Should break 60 next session)

39
30

Seated Fly Machine:

105x15
135x15
165x15
180x15
210x14
240x5
210x5
165x11

Stability Ball Arches: (No idea the name. Held for a 30 count)

1
1
1
1

Back Extentions:

15
15
15

Weighted Ab Bench:

10x50
50x20
75x25
75x20

 

[WalkingBeast]

7-27-05 Wednesday Triceps,Biceps,Abs,Lower Back and Calves

Rope Pressdowns:

60x15
90x15
100x15
110x15
120x15
130x11
110x15

V-Bar Pressdowns:

90x15
120x15
140x12
150x10
130x13

Dumbbell Hammer Curls: (All very strict)

35x15
50x15
70x15
65x10
50x15
40x15
40x?? (lost count)
50x10
50x8

Double Biceps Style Cable Curls:

60(per side)x15
80x15
90x8

Stability Ball Arches: (No idea the name, held for 30 count)

1
1
1
1

Weighted Ab Bench:

30x50
50x50
75x30

Hyper Extentions:

15
15
15

Seated Calf Raises:

90x15
115x15
115x15
160x15
160x15
90x15

 

[WalkingBeast]

8-1-05 Calves And Abs

I took some time off since my last post. Back pain was flaring up a bit. Possibly due to some of the heavy hammer curls and other things. Ill try to work lighter this week to avoid any more long lay offs. Trying to keep my diet more consistent now. I picked up 80$ of food to last me a little while. Tuna,hotdogs,milk,yogurt,various nuts,sliced meats,cottage cheese,tv dinners,cream of wheat,oatmeal,tacos,string cheese,powdered gatorade mix and things like that. Mostly non cook foods. Would like to start maintaining 200 grams of protein a day again. I plan to train tommorrow, and should be able to do some more chin-ups then my last session. Looking to break 28 soon. Nothing exciting!! KILL THAT SHIT!!

Calve Raises:

90x15
90x15
90x15
90x15
90x15
90x15

Leg Raises:

25
25
25

 

[JohnnyCoho]

WaaaaaaaaZuuuuuuuup Brotha'?!?!? Back from my season working in AK and all set to hit the gym again!!...To Kill Some More Shit!!
Was wondering how yer back has been treating ya Bro? Working everyhting through now? Hows about a back up-date?