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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Scotsman said:
ThanX brother!!! Means alot coming from you!! Keep getting stronger also!!!!!!!! TRAIN OR FUCKIN DIE!!!!!!!!!
3-11-04 Thursday Shoulders,Rear Delts,Lower Back and Abs
Feeling some pain in rotators and back, so going light.
Shoulders:
Dumbell Laterals:
20'sx15
20x15
25x15
30x15
35x12
Machine Shoulder Press: (Pin Loaded, facing machine so that there is no back support)
60x15
100x15
120x15
140x13
150x11
Machine Press #2: (pin loaded shoulder press with back support, closer grip, hands turned inward on parralel grips)
70x15
12014
140x12
160x9
Lateral Dumbells:
30x15
Rear Delts:
Reverse Fly Machine:
90x15
135x15
Rope Pulls: (Done standing, leaned back, pulling rope to chest with foot on machine for support)
110x15
140x13
Lower Back:
Hyper Extentions:
BWx15
25x15
35x13 (Went light)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Feeling some pain in rotators and back, so going light.
Shoulders:
Dumbell Laterals:
20'sx15
20x15
25x15
30x15
35x12
Machine Shoulder Press: (Pin Loaded, facing machine so that there is no back support)
60x15
100x15
120x15
140x13
150x11
Machine Press #2: (pin loaded shoulder press with back support, closer grip, hands turned inward on parralel grips)
70x15
12014
140x12
160x9
Lateral Dumbells:
30x15
Rear Delts:
Reverse Fly Machine:
90x15
135x15
Rope Pulls: (Done standing, leaned back, pulling rope to chest with foot on machine for support)
110x15
140x13
Lower Back:
Hyper Extentions:
BWx15
25x15
35x13 (Went light)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
3-12-04 Friday Quads and Calves
Light leg work again.
I did 12 sets of leg extentions including and 8x8 with little rest between sets using 165lbs. Did some additonal sets with 215, 225 for 12-15 reps.
Then for calves I did 4 sets of seated calve raises with only a 45 and 25 on the machine to failure. Not counting reps.
Light leg work again.
I did 12 sets of leg extentions including and 8x8 with little rest between sets using 165lbs. Did some additonal sets with 215, 225 for 12-15 reps.
Then for calves I did 4 sets of seated calve raises with only a 45 and 25 on the machine to failure. Not counting reps.
3-13-04 Saturday Full Chest, Lower Back and Abs
Was weak as fuck today. The only positive thing was I am able to incline 275 without any pain, where as I was feeling pain with 225 not too long ago. Didnt even get 315 today. Seems like its going to take some time to get back.
Chest:
Incline Bench:
135x20
225x13
275x2
315 (failed)
245x5
Hammer Strength Wide Chest:
225x15
315x11
365x5
275x13
275x11
Flat Bench Dumbell Press:
100x3
Cable Fly:
60x15
80x15
90x16
100x12
100x15
110x12
120x9
90x13
Lower Back:
Hyper Extentions:
BWx15
45x12
90x12 (2 45lb plates)
Abs:
Kneeling Rope Crunches:
190x30
190x30
190x20
Was weak as fuck today. The only positive thing was I am able to incline 275 without any pain, where as I was feeling pain with 225 not too long ago. Didnt even get 315 today. Seems like its going to take some time to get back.
Chest:
Incline Bench:
135x20
225x13
275x2
315 (failed)
245x5
Hammer Strength Wide Chest:
225x15
315x11
365x5
275x13
275x11
Flat Bench Dumbell Press:
100x3
Cable Fly:
60x15
80x15
90x16
100x12
100x15
110x12
120x9
90x13
Lower Back:
Hyper Extentions:
BWx15
45x12
90x12 (2 45lb plates)
Abs:
Kneeling Rope Crunches:
190x30
190x30
190x20
time2getbig
New member
Nice work! 275 on incline is very impressive! Good work beast, keep hittn' the iron 
time2getbig said:Nice work! 275 on incline is very impressive! Good work beast, keep hittn' the iron
ThanX brother!! Not too impressive when I was hitting 275x11 on incline and 360x1, but its a start on the path back. Seems the back injury is healing to a degree. ThanX again!
3-15-04 Monday Back,Lower back and Abs
Back:
Chin-ups: (Bodyweight only)
22
17
15
12
Hammer Strength Machine Row:
225x (lost count)
315x (lost count)
365x9
365x12
405x8
315x12
Seated Cable Row:
165x15
195x12
210x12
Chin-ups:
7
Machine Row (pin loaded) :
140x15
160x15
180x15
Lower Back:
Hyper Extentions:
15
15 (bodyweight only)
90x12 (2 45lb plates at arm's length)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Back:
Chin-ups: (Bodyweight only)
22
17
15
12
Hammer Strength Machine Row:
225x (lost count)
315x (lost count)
365x9
365x12
405x8
315x12
Seated Cable Row:
165x15
195x12
210x12
Chin-ups:
7
Machine Row (pin loaded) :
140x15
160x15
180x15
Lower Back:
Hyper Extentions:
15
15 (bodyweight only)
90x12 (2 45lb plates at arm's length)
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
3-17-04 Wednesday Shoulders, Rear Delts, Lower back and Abs
I tried dumbells for shoulders for the first time in a long time. I was getting the 100's for about 10-12 reps slightly assisted when I was doing them steadily. Then when I was benching heavy twice a week I didnt train shoulders much, by themselves. I managed to get 5 reps out with the 100's after some heavy sets beforehand. Hope to start repping the 100's again soon before long. Im just thankful to be able to train without pain from this injury. Im still feeling some pain in my spine, but not in the muscles too much, which allows me to press again.
Shoulders:
Dumbell Laterals:
15'sx15
30x15
35x15
Seated Dumbell Press:
65'sx11
80x10
90x8 (slightly assisted)
100x5 (slightly assisted)
One Arm Cable Laterals:
40x15
50x12
50x12
Dumbell Laterals:
30x15
30x12
40x10
Rear Delts:
Reverse Fly Machine:
135x15
165x15
195x15
225x8 Then immediately to 210x4 (no rest)
Lower Back:
Hyper Extentions:
BWx15
15
15
15
Abs:
Kneeling Rope Crunches:
190x30
190x20
190x15
190x15
I tried dumbells for shoulders for the first time in a long time. I was getting the 100's for about 10-12 reps slightly assisted when I was doing them steadily. Then when I was benching heavy twice a week I didnt train shoulders much, by themselves. I managed to get 5 reps out with the 100's after some heavy sets beforehand. Hope to start repping the 100's again soon before long. Im just thankful to be able to train without pain from this injury. Im still feeling some pain in my spine, but not in the muscles too much, which allows me to press again.
Shoulders:
Dumbell Laterals:
15'sx15
30x15
35x15
Seated Dumbell Press:
65'sx11
80x10
90x8 (slightly assisted)
100x5 (slightly assisted)
One Arm Cable Laterals:
40x15
50x12
50x12
Dumbell Laterals:
30x15
30x12
40x10
Rear Delts:
Reverse Fly Machine:
135x15
165x15
195x15
225x8 Then immediately to 210x4 (no rest)
Lower Back:
Hyper Extentions:
BWx15
15
15
15
Abs:
Kneeling Rope Crunches:
190x30
190x20
190x15
190x15
Also check out my diet journal in the diet forum to see what my daily food intake is like!
