The Beast's Training Journal!

[WalkingBeast]

8-3-05 Wednesday Trained Chest, Abs and Lower Back

This was the first time Ive done bench press in around 5 months. I kept it real strict with feet up on the prongs most of the time. No explosive movements either. Just to feel out where my back is at. Ill try to slowly progress in the 10 rep range most likely. And see how that works out. I figure push-ups wont do it for me when it comes to regaining my lost size. Ill see what I can do while keeping the form strict and feeling out my injuries. :

Push-ups:

45 (got 58 last week. Must be the few days off I took. Got to stay ontop of that shit or I lose it fast)

Flat Bench Press: (real strict)

95x30
135x22 3/4
185x10 (Not 315x12 haha)

Push-ups:

32

Cable Flies:

60 (per side)x15
70x15
80x15 (Not 160 per side. WEAK)

Leg Raises:

25
25
25

Back Extentions:

15
15
15

Will see how back feels and take it from there. Taking some alieve for swelling of the disks. Going to train something tommorrow most likely. Possibly shoulders or arms, maybe both. KILL THAT SHIT!!

 

[WalkingBeast]

8-4-05 Thursday Shoulders,Biceps,Abs and Lower Back

Another light day.:

Dumbbell Laterals:

20x15
30x15
40x15
40x15
40x15

One Armed Cable Laterals:

30x15
40x15
50x15

Alternating Dumbbell Curls:

30x15 (warm-up)

Preacher Curl Machine (pin loaded):

75x15
120x15
105x15
135x13

Alternating Dumbbell Curls:

40x15
45x12
50x12

Dumbbell Hammer Curls:

45x15
50x15
50x10

Double Biceps Style Cable Curls:

60(per side)x15
70x15

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

1
1
1

Leg Raises:

25
25
25

Back Extentions:

15
15
15

 

[WalkingBeast]

8-6-05 Saturday Trained Back and Triceps

Cut the routine short due to pulling out my neck slightly towards the end.:

Wide-Grip Chin-ups:

23
14
18

Iso Lateral High Row (Plate Loaded):

110x15
180x15
270x13
230x14
200x17
300x10

Rope Pressdowns:

90x15
110x15
110x15
120x15
130x13
120x??

V-Bar Pressdowns:

120x15
130x15
140x10
130x8 (pulled out neck)

 

[WalkingBeast]

8-9-05 Tuesday Chest,Abs and Lower Back

Went a little heavier on benching today. Got more reps then I expected with 190 so I went up a little more and did some reps. Id like to be repping a strict 225 for 15 reps within the coming weeks. Strict meaning either feet up on the prongs of the bench or even 225x15 on this particular bench which has always been hardest for me anyway. Then I can work my way back up to reps with 275-315 but this time much more strict. More bodybuilding type training. Im still starting back light and trying to work my way up slowly. :

(Weighed 175lbs before meals)

Flat Bench:
95x15
135x12
190x15.5 (Wanted atleast 10 today)
190x13.5 (Feet up on the prongs of the bench this time. Only this set.)
205x9.5

Cable Flies:

60(per side)x15
70x13
80x9

Seated Machine Flies:

130-150x15 (cant read my writing. All LIGHT shit anyway)
195x15
225x11

Push-Ups:

26

Leg Raises:

25
25
25

Back Extentions:

15
15
15

 

[dirty~d~]

Your recovery is moving along nicely. I'm proud of you. KEEP KILLING THAT SHIT!!!

 

[WalkingBeast]

Your recovery is moving along nicely. I'm proud of you. KEEP KILLING THAT SHIT!!!

ThanX D!! Much Appreciated!! Hopefully itll continue to progress! Hows your injury been? KEEP KILLING THAT SHIT YOURSELF!!

 

[WalkingBeast]

8-14-05 Sunday A few sets of Biceps and Back

My back was hurting me some for most of this week. So I took some time off. I decided to do a little today at my uncles place, but the desire for chicken wings outweighed my motivation to train. Ill start back tommorrow though.:

Chin-ups: (different bar then usual)

20
7 (little rest between sets)

Alternating Dumbbell Curls:

35x15
50x12

Dumbbell Hammer Curls:

50x15

THEN TIME TO FUCKIN EAT!!

 

[JL_204]

Nothin like chicken wings after a hard workout. One of my favorite PWO meals.

 

[WalkingBeast]

Nothin like chicken wings after a hard workout. One of my favorite PWO meals.

CRISPY SHIT!!!! KILL IT!!

 

[WalkingBeast]

8-16-05 Monday Biceps,Abs and Lower Back

Im thinking of hitting one bodypart a day for a while, as not to put too much pressure on the spine. My pen didnt work so I can only remember some key sets. For biceps this is what I remember:

Alternating Dumbbell Curls:

35x15
50x13 (atleast)
???x???
60x8 (atleast)

Dumbbell Hammer Curls:

3 sets of these. Starting with 50lbs I believe for 12-15 and ending with 70lbs for 10-12 reps (from memory).

Machine Preacher Curls: (Pin Loaded)

3 sets of these. Up to 130lbs for 15 reps (I think).

Double Biceps Style Cable Curls:

3-4 sets of these. Starting at 60 a side for 15 reps and ending with 70(per side)x12-15



*13-14 sets total for biceps*

One of my best bicep routines in a while. Feel like some strength is returning. Especially considering my arms are only 17" now. Everything VERY strict.

Then:

Leg Raises:

25
25
25

Back Extentions:

15
15
15