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wnt2bBeast said:
ThanX brother!! It feels good to be coming back finally! ThanX for the encouragement brother!!
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
ThanX brother!! It feels good to be coming back finally! ThanX for the encouragement brother!!
Lord_Suston said:
ThanX for the suggestion brother!! That sounds like a real good idea. My training partner just started doing a similiar warm-up routine, cutting the reps down. I noticed in the past when I tried reducing my warm-up reps or sets, that my muscle still felt too cold for the weights. I wouldnt mind giving that a try though for next week, but Ill have to feel it out and see how the muscle responds. Maybe Ill keep the 135x20 and cut the reps on the 225 to 8. Definately something to consider. ThanX again brother!!
5-2-04 Sunday Upper Chest
Didnt have enough time to hit speed bench tonight, or extra sets. I had a decent workout though. 275 for 11 reps was my best on incline, and I just missed lockout on the 8th rep, so Im still 3 reps off. I also had a headache and still feeling lightheaded from these flu symptoms, so that didnt help. Had a "Speed Stack" as usual for some energy. Went with the ephedra-free version today since I didnt want to pay 4.50 for the one with ephedrine.
(190lbs before meals)
Incline Bench:
135x20
225x12
275x7 & three quarters (just missed lockout for 8th rep)
315x2 (plus another 2 barely assisted reps)
335 (failed, 3/4's up)
335 (failed, 3/4's up)
275x4 (plus 3 forced reps)
275x4 (plus 3 forced reps)
225x9
Machine Flies:
80x15
120x8
Didnt have enough time to hit speed bench tonight, or extra sets. I had a decent workout though. 275 for 11 reps was my best on incline, and I just missed lockout on the 8th rep, so Im still 3 reps off. I also had a headache and still feeling lightheaded from these flu symptoms, so that didnt help. Had a "Speed Stack" as usual for some energy. Went with the ephedra-free version today since I didnt want to pay 4.50 for the one with ephedrine.
(190lbs before meals)
Incline Bench:
135x20
225x12
275x7 & three quarters (just missed lockout for 8th rep)
315x2 (plus another 2 barely assisted reps)
335 (failed, 3/4's up)
335 (failed, 3/4's up)
275x4 (plus 3 forced reps)
275x4 (plus 3 forced reps)
225x9
Machine Flies:
80x15
120x8
5-4-04 Tuesday Back and Partial Deadlifts
Today was a real good day. Workout was around 5+ hours. I weighed in at 192 before meals on the gym scale. I hit my first REAL PR in over 5 months since my injury. I got 570 on the partial deadlift off the rack after 10 sets prior of upper back work. Usually Im fresh when I deadlift. Tried something new. Im also working more on bringing up my upper back. I screamed that shit up! I can feel I have alot more in me in the coming weeks. 585 off the rack should be coming very soon. By the time I get 660 off the rack I should be more then ready for a 600lb conventional dead off the floor, and maybe a 650-700lb beast lift. 570 is 5lbs better then my best, so now Im back and improved on the deads. I still have to catch up on the benches! ThanX for the encouragement! Heres the routine:
Lat Pulldowns:
150x15
180x15
195x12
210x15
Seated Cable Row:
165x15
180x15
195x15
210x15
Wide-Grip Chins:
BWx16
BWx12
Partial Deadlifts: (Lowest setting on power rack)
135x15
225x8
315x1
405x1
500x1
520x1
540x1
555x1
570x1 (PR)
575 (failed)
Close-Grip Underhanded Chins:
BWx15
Dumbell Rows:
150'sx15
Lat Pulldowns with Alternate Bar (has handles on it):
165x15
180x12
210x12
Hyper Extention:
15
15
15
Today was a real good day. Workout was around 5+ hours. I weighed in at 192 before meals on the gym scale. I hit my first REAL PR in over 5 months since my injury. I got 570 on the partial deadlift off the rack after 10 sets prior of upper back work. Usually Im fresh when I deadlift. Tried something new. Im also working more on bringing up my upper back. I screamed that shit up! I can feel I have alot more in me in the coming weeks. 585 off the rack should be coming very soon. By the time I get 660 off the rack I should be more then ready for a 600lb conventional dead off the floor, and maybe a 650-700lb beast lift. 570 is 5lbs better then my best, so now Im back and improved on the deads. I still have to catch up on the benches! ThanX for the encouragement! Heres the routine:
Lat Pulldowns:
150x15
180x15
195x12
210x15
Seated Cable Row:
165x15
180x15
195x15
210x15
Wide-Grip Chins:
BWx16
BWx12
Partial Deadlifts: (Lowest setting on power rack)
135x15
225x8
315x1
405x1
500x1
520x1
540x1
555x1
570x1 (PR)
575 (failed)
Close-Grip Underhanded Chins:
BWx15
Dumbell Rows:
150'sx15
Lat Pulldowns with Alternate Bar (has handles on it):
165x15
180x12
210x12
Hyper Extention:
15
15
15
wnt2bBeast
New member
sweet bro..sounds like your kicking that flu bug out of you!!!!
wnt2bBeast said:
ThanX brother!! The flu part seems to be gone, but the headaches and light headedness have stuck around. It may have something to do with my back. Im not sure what it is,but Ive had this headache for over 8 straight days Im guessing. It was strong when I woke up today. ThanX again!
5-5-04 Wednesday Legs,Calves and Rear Delts
I tried for more depth on all my presses today. I figured Ill try going lighter for once and go as deep as I can. My legs were even hitting my shoulders on some reps. Though my shoulders may have been moving forward. Definately more depth then usual. Im going to try that for a while and will probabally squat eventually. Heres what I did:
Leg Extentions:
75x15
150x15
165x15
180x15
195x15
Hack Squat:
135x10 (as far down as machine allows)
225x10 (maybe slightly below parralel)
245x10 (same)
265x10 (same)
Leg Press:
400x20
500x15
550x13
550x20
Seated Calf Raises:
90x12
90x12
90x15
90x12
Rear Delts:
Reverse Flies on machine:
150x15
180x15
210x15
225x12
I tried for more depth on all my presses today. I figured Ill try going lighter for once and go as deep as I can. My legs were even hitting my shoulders on some reps. Though my shoulders may have been moving forward. Definately more depth then usual. Im going to try that for a while and will probabally squat eventually. Heres what I did:
Leg Extentions:
75x15
150x15
165x15
180x15
195x15
Hack Squat:
135x10 (as far down as machine allows)
225x10 (maybe slightly below parralel)
245x10 (same)
265x10 (same)
Leg Press:
400x20
500x15
550x13
550x20
Seated Calf Raises:
90x12
90x12
90x15
90x12
Rear Delts:
Reverse Flies on machine:
150x15
180x15
210x15
225x12
5-6-04 Thursday Chest and Speed Bench
I completed 290 for a 5X5 even though my back was pretty torn up from two days ago. Felt good though. Hope to hit 300 for 5X5 in 2 weeks. My chest is still looking flat and Im still weak, but some of my muscle endurance has lasted. Hopefully Ill get my strength and size back soon. Im more furious then ever now! Heres the routine:
Flat Bench:
135x20
225x12
275x2
5X5 Routine:
290x5
290x5
290x5
290x5
290x5.5
315x3
315x2
275x5.5
225x12
Speed Bench:
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3 (30 seconds rest between sets. Sets done as fast and explosive as possible)
Cable Flies:
80 (per side) x15
100x20
110x20
I completed 290 for a 5X5 even though my back was pretty torn up from two days ago. Felt good though. Hope to hit 300 for 5X5 in 2 weeks. My chest is still looking flat and Im still weak, but some of my muscle endurance has lasted. Hopefully Ill get my strength and size back soon. Im more furious then ever now! Heres the routine:
Flat Bench:
135x20
225x12
275x2
5X5 Routine:
290x5
290x5
290x5
290x5
290x5.5
315x3
315x2
275x5.5
225x12
Speed Bench:
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3 (30 seconds rest between sets. Sets done as fast and explosive as possible)
Cable Flies:
80 (per side) x15
100x20
110x20
