The Beast's Training Journal!

[WalkingBeast]

what kinda split did you have before your injury? a 6 day split!?

No. It was usually around 4 days only. I didnt train legs seperately at the time and my routines were so intense Id be sore for a long time. Even my flat benching day was 6 hours. Not conventional training by any means. But Ive never been one to follow along and play nice. hehe Even my day for inclines was 3-4 hours. Not to mention arm day which was is still 2-3 hours. The fourth day was usually for whatever was missed during the week. Say one day I only hit triceps. Id make up for it. I took legs out cuz they effected my deadlifts too much, and I wanted to work on them every week, mainly for strength increases. Before that, my routines were never less then 5 days and at one point 6 and 7 days routinely. I more then make up for it with the intensity and heavy weights now though.

 

[WalkingBeast]

2-2-04 Monday Back and Deadlifts

Back still isnt at 100%, but deadlifts went pretty well. Couldnt push myself fully with the heavy weights. Attempted 545 once on the partial deadlifts, then due to some minor pain, I discontinued deadlifting to do some more back work.Back work was pretty incomplete. Nothing too crazy. Weighed 187lbs, and drank one "Extreme Ripped Force"

Lat Pulldowns:

135x(Lost count)
185x15
195x15
225x12
255x12

Partial Deadlifts (Done off power rack on lowest setting):

135x15
225x12
315x3
405x1
500x1
525x1
545 (failed)

Dumbell Rows:

125'sx15
150'sx15
150'sx12

Set of 15 wide-grip chin-ups with bodyweight

Barbell Shrug with 405lbs, reps till failure, lost count.

Lat Pulldowns:

180x15

Machine Row:

120x15

 

[WalkingBeast]

2-5-04 Thursday Chest

Did 9 sets of cable flies only. 15 reps for each set. going up to 90lbs per side only. Shit workout, but something to maintain throgh this injury. Felt some type of food poisoning the last 2 days also. So that doesnt help.

 

[WalkingBeast]

2-7-04 Saturday Triceps

Wasnt feeling it with biceps today. Will probabally train them tommorrow with abs and lower back. I worked in with someone for 8 of the sets and didnt get a chance to record them, so theres a gap in the record.

Rope pulldowns with cable apparatus:

60 warm-up, didnt count reps
90x15 (warm-up)
110x15
120x15
140x15
150x15
140x15

Then 8 sets unrecorded, with V-bar attachment and leaning forward, facing opposite direction. Felt it nice in the long head.

(15 sets total)

 

[WalkingBeast]

2-9-04 Monday Biceps

I had a real good biceps workout today. Didnt get it recorded today since I was real pissed off, and just wanted to get through a workout. I did remember some sets though. I was definately over 15 sets, but not sure by how much. I did multiple sets with 170 on the preacher curls. Even a dropset on preacher curls with 170 for 4, 120 for 6-8 and 70 for 12 maybe. Lost count. Did multiple sets with 160 also on preachers. Felt good to go heavy on something!! Still trying to work through this back injury. Also did some 75lb alternate dumbell curls, 6-8 reps. Moved pretty fast, but just kept pounding out the sets and reps. Was a good day. Finished off with some standing Double Biceps style cables. Alternate dumbell curls, Free weight preacher curls with EZ curl bar (wide and close grips), Seated alternate dumbell curls (with the 45's), Double Biceps style cables are the exercises I did.

 

[WalkingBeast]

2-11-04 Quads and Rear delts

No presses for legs since Im still trying to give my back some recovery time.
I did 8 sets of leg extentions, each around 12-15 reps and up to 240lbs. For rear delts I did 5 sets on the seated reverse cable fly machine, up to 210lbs, 12-15 reps. Didnt want to go to heavy on that either. Will try some Hammer Strength presses for chest tommorrow. Plan to keep it light.

 

[WalkingBeast]

2-12-04 Thursday Chest, Abs and Lower back

Did 16 sets of chest. 4 sets of cable flies:

60x
70x > 10-15 reps
80x
90x

8 sets on the Wide Grip Chest Hammer Strength Machine. From 225lbs to 275lbs for 8-18 reps.

Unsure of the other 4 sets.

Did 2 sets of 15 reps on hyper extentions. One set with a 10lb plate.

Did 4 sets of kneeling rope crunches with 190 for 15 reps.

Still feeling some back pain.

 

[WalkingBeast]

14-04 Saturday Triceps and Biceps

Was a good arm workout. Did a pretty brutal drop set for biceps. Definately felt it. Heres what I did:

Triceps:

Rope pulldowns:

60x15
90x15
110x15
120x15
130x15
140x15
150x 15

Leaning Tricep Extentions with V-Bar on cable machine:

80x15
100x15
110x15
120x15

V-Bar Pulldowns on cable machine:

110x15
130x15
150x12
160x12
170x10

Biceps:

Alternating DB curls:

35'sx15 (warm up)

Preacher Curl Drop Set with EZ curl bar (Rest is only as long as it takes to change the weights) :

120x20
100x9
80x15
60x (lost count of reps, but a decent number..Maybe 10-15? )
50x30

Cable Curl Dropset with Straight bar (No rest, aside from moving pin):

190x12
140x12

Alternating Dumbell Curls:

45'sx7

Standing Double Bicep Style Cable Curls:

60x15
70x15
80x15

 

[WalkingBeast]

2-17-04 Tuesday Quads, Calves, Abs and Lower back

I did 12 sets of leg extentions, including an 8x8 with 15-30 seconds rest between sets, with 150lbs for the first 4 sets and 165 for the last 4. Then a few extra sets between 12-15 reps with up to 225lbs on leg extentions.

For calves I did 2 sets of seated calve raises to failure with 90lbs.

For abs I did 4 sets of Kneeling Rope Crunches. 3 sets with 190x15 and the last set was 225x8-10.

For lower back I did 2 sets of 15 weightless hyper extentions.

Still avoiding presses to speed recovery on my back injury.

 

[WalkingBeast]

Just updated my journal. Im finally back posting again after a few days of inactivity due to router problems. The Xrays on my lower back came back negative. So no damage to the disks was shown. Though the pain is in my upper back now, and mostly in the muscle.