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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
zxe003 said:
ThanX brother!! Yea it was about half of my usual back day routine. The reason it takes so long is because of the rest periods. Especially as drained as I was that day. ThanX again brother!!!
5-27-04 Thursday Chest,Speed Bench, Abs, and Lower Back
Still feel like shit, and chest looks flatter then ever, but my numbers are starting to come back it seems. I basically hit 305 for a 6x5 , so the 5x5 wasnt bad, though its starting to get a little heavy. I hope to hit atleast 315 before hitting a plateau, maybe 325 or more. My fist attempt with 305 was easy but then the last rep went off balance 3/4's through so it was really 4 3/4 reps, I didnt count it as 5. I definately feel a difference without the ephedrine. The new speed stacks and ripped forces are garbage, I dont even feel them. I used to drink 6 cups of coffee loaded with sugar, and two speed stacks (when they had ephedra) on some days. Even one speed stack made a huge difference, when it had the ephedra. Ill likely find a way to get it. Heres the routine:
(190lbs) (Didnt time myself, atleast 4 hours) (32 sets for chest alone, speed bench is easy though, the rest was to failure or very close to it)
Bench Press:
135x20
225x12
275x4
5X5 Routine: (plus an extra set)
305x4 3/4 (basically 5)
305x5
305x5
305x5
305x5
305x5
315x3
335x1
350 (failed)
275x7
225x15
Speed Bench: (30 second rest between sets, done as explosive and quickly as possible)
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
Dumbell Flies:
40'sx12
60x12
75x7
Cable Flies:
80 (per side)x15
100x15
110x15
120x15
Push-ups:
35
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Hyper Extentions:
15
15
15
Still feel like shit, and chest looks flatter then ever, but my numbers are starting to come back it seems. I basically hit 305 for a 6x5 , so the 5x5 wasnt bad, though its starting to get a little heavy. I hope to hit atleast 315 before hitting a plateau, maybe 325 or more. My fist attempt with 305 was easy but then the last rep went off balance 3/4's through so it was really 4 3/4 reps, I didnt count it as 5. I definately feel a difference without the ephedrine. The new speed stacks and ripped forces are garbage, I dont even feel them. I used to drink 6 cups of coffee loaded with sugar, and two speed stacks (when they had ephedra) on some days. Even one speed stack made a huge difference, when it had the ephedra. Ill likely find a way to get it. Heres the routine:
(190lbs) (Didnt time myself, atleast 4 hours) (32 sets for chest alone, speed bench is easy though, the rest was to failure or very close to it)
Bench Press:
135x20
225x12
275x4
5X5 Routine: (plus an extra set)
305x4 3/4 (basically 5)
305x5
305x5
305x5
305x5
305x5
315x3
335x1
350 (failed)
275x7
225x15
Speed Bench: (30 second rest between sets, done as explosive and quickly as possible)
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
Dumbell Flies:
40'sx12
60x12
75x7
Cable Flies:
80 (per side)x15
100x15
110x15
120x15
Push-ups:
35
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Hyper Extentions:
15
15
15
Friday 5-28-04 Triceps and Biceps
Another shit, no pump arm day. My arms measure the same, yet they look flatter and smaller then ever before. Cant understand it. Ever since the injury Ive gone to shit, apperence wise. I was hoping it would come back sooner, but Ill give it until march and see what happens. Shoulders look fuckin tiny too. Hopefully I dont have to start from scratch. Atleast the numbers are coming back, and measurements seem to be the same. I look so much smaller though. Shit is pissing me off! Confusing too. Heres what I did:
Triceps:
Rope Pushdowns:
70x15
90x15
120x15
130x15
140x15
150x15
160x15
V-Bar Pushdowns:
130x15
150x15
160x15
Standing EZ Curl Bar Extention:
70x15
One-Arm Cable Pushdown:
50x15
50x15
Biceps:
Alternating Dumbell Curls:
35x15
55x12
Hammer Curls:
45'sx15
50x15
55x12
60x10
70x8
Alternating Dumbell Curls:
65x4
Double-Bicep Style Cable Curl:
70 (per side) x15
70x15
Another no energy fucked up day!! TRAIN OR FUCKIN DIE!!!!
Another shit, no pump arm day. My arms measure the same, yet they look flatter and smaller then ever before. Cant understand it. Ever since the injury Ive gone to shit, apperence wise. I was hoping it would come back sooner, but Ill give it until march and see what happens. Shoulders look fuckin tiny too. Hopefully I dont have to start from scratch. Atleast the numbers are coming back, and measurements seem to be the same. I look so much smaller though. Shit is pissing me off! Confusing too. Heres what I did:
Triceps:
Rope Pushdowns:
70x15
90x15
120x15
130x15
140x15
150x15
160x15
V-Bar Pushdowns:
130x15
150x15
160x15
Standing EZ Curl Bar Extention:
70x15
One-Arm Cable Pushdown:
50x15
50x15
Biceps:
Alternating Dumbell Curls:
35x15
55x12
Hammer Curls:
45'sx15
50x15
55x12
60x10
70x8
Alternating Dumbell Curls:
65x4
Double-Bicep Style Cable Curl:
70 (per side) x15
70x15
Another no energy fucked up day!! TRAIN OR FUCKIN DIE!!!!
zxe003 said:
Excellent idea. You're kicking ass, Beast, but you probably do deserve a few days off and some lighter training.
Here's a thought...
Keep gunning for the 315 for your 5x5 bench. You could just ease off failure on most everything else; you'd still be working hard, but you'd leave something in the tank on inclines, triceps, etc. Most of your energy would be conserved for getting that 5x5 bench. It'd be the priority.
Then in two weeks, after you've reach the bench goal (which you will), take a rest--say, 3-4 days completely off. When you return, take it really easy, not training even close to failure for the following week. (Example: on bench, maybe work up to 275x6 at most.)
By that point, a little over three weeks would've elapsed, and you'll not only have that 315x8 bench set in you, you'll be all healed up and ready to kill everything again.
The hardest part would be restraining yourself during that period
LOL. I sympathize...I know your injury's had you down, and you've wanted to tear walls down to blow past all your old PRs.But you can hold back a little for awhile; just know you'll still get the bench goal you've been after, AND the ensuing rest/lighter work will take care of the "no pump" days and flatness you've noticed.
zxe003 said:
ThanX brother!! Yea Ive been plateud in size for a while. Aside from the 1/4 to near 1/2 an inch I put on my arms last year. Ill consider taking a rest once I get back into it again. I feel Ive gotten enough rest with that 3 month lay off. Im just going to push myself as far as I can for now and see what happens. Id like to take a rest, but I know the consequences when I do it. I lose size instantly it seems and its very hard to get back. Especially in the chest. When I was at my peak 4-6 days rest sometimes worked out well. So when I get back up there Ill likely do it. ThanX again brother!!
guldukat said:Excellent idea. You're kicking ass, Beast, but you probably do deserve a few days off and some lighter training.
Here's a thought...
Keep gunning for the 315 for your 5x5 bench. You could just ease off failure on most everything else; you'd still be working hard, but you'd leave something in the tank on inclines, triceps, etc. Most of your energy would be conserved for getting that 5x5 bench. It'd be the priority.
Then in two weeks, after you've reach the bench goal (which you will), take a rest--say, 3-4 days completely off. When you return, take it really easy, not training even close to failure for the following week. (Example: on bench, maybe work up to 275x6 at most.)
By that point, a little over three weeks would've elapsed, and you'll not only have that 315x8 bench set in you, you'll be all healed up and ready to kill everything again.
The hardest part would be restraining yourself during that period
But you can hold back a little for awhile; just know you'll still get the bench goal you've been after, AND the ensuing rest/lighter work will take care of the "no pump" days and flatness you've noticed.
ThanX for the suggestions brother!! I may take some of your advice and rest a little after I hit that 315 5x5. I still feel I need to tear up my back, since it looks significantly smaller as well. I always pay for it when I skip a body part or train lighter it seems. Your right about the restraint! I have a major problem with that. Ill most likely be gunning for 320-325 immediately afterward for a 5x5 to get on my way to that 405 bench, and atleast get myself strong again. Im thinking the flatness and small feeling may just be because Ive shrunk! haha But then again I should be getting a full pump. And strangely enough my measurements are all exactly the same it seems. Freaky thing is, I can see clearly that Ive shrunk. Especially in the chest and shoulders. Everything really. ThanX again for all the input brother!!
5-30-04 Sunday Upper Chest, Shoulders, Rear Delts and Traps
I had a good workout today overall. I did a 5x5 with 265 on the incline without even a spotter present. It was very light. I even paused alot of the reps on my chest and made the reps slow to make it a little harder. On the last set of the 5x5 I went with 275x8 to failure to finish it off. Then I hit 315x3 and 4 more sets of inclines, for a total of 13 sets of inclines. Then I did shoulders and the 85 dumbells felt very light, but then for some reason the 100's were heavy, so I didnt do well with those today. Then I threw in some traps and rear delts. Overall a good workout.I moved very quickly towards the end so some of exact poundages were lost. Heres the routine:
Incline Bench:
135x20
225x12
5X5 Routine (slightly modified with many paused reps added in along with slow controlled movement and a heavier set at the end for 8 reps to failure):
265x5
265x5
265x5
265x5
275x8
315x3
335x1
345(fail,3/4's up)
345 (fail)
275x5
225x15 3/4
Shoulders:
Seated Dumbell Presses:
60'sx12
85x8
100x2 (fucked up set)
100 (fail)
Smith Machine Seated Military Press (in front):
135x12
225x8
245x4
Dumbell Laterals:
30'sx15
30x15
30x15
Traps:
Barbell Shrugs:
225x15
225x15
315x7 (was borrowing these hooks and couldnt grip that shit right with them,should of used my straps)
Hammer Strength Shrug Machine:
Warm-up weight for 12 (unsure of weight)
365x15
455x15
Then a Dropset without rest:
455 (to failure)
315 (to failure)
225 (many times)
Dont have the reps recorded, also I may have gone up to 545 but unsure. Though Ive done 7 45lb plates a side with my 240lb uncle standing on top. I didnt use my straps for these sets.
Rear Delts:
I did 3 sets , I believe, of some strange exercise I was shown. I was training with a powerlifter today after the inclines. It was similiar to a dumbell kickback but you keep the arm straight and move the whole arm back. Strange exercise, cant say I felt it much. The gym closed early so there wasnt much time.
I had a good workout today overall. I did a 5x5 with 265 on the incline without even a spotter present. It was very light. I even paused alot of the reps on my chest and made the reps slow to make it a little harder. On the last set of the 5x5 I went with 275x8 to failure to finish it off. Then I hit 315x3 and 4 more sets of inclines, for a total of 13 sets of inclines. Then I did shoulders and the 85 dumbells felt very light, but then for some reason the 100's were heavy, so I didnt do well with those today. Then I threw in some traps and rear delts. Overall a good workout.I moved very quickly towards the end so some of exact poundages were lost. Heres the routine:
Incline Bench:
135x20
225x12
5X5 Routine (slightly modified with many paused reps added in along with slow controlled movement and a heavier set at the end for 8 reps to failure):
265x5
265x5
265x5
265x5
275x8
315x3
335x1
345(fail,3/4's up)
345 (fail)
275x5
225x15 3/4
Shoulders:
Seated Dumbell Presses:
60'sx12
85x8
100x2 (fucked up set)
100 (fail)
Smith Machine Seated Military Press (in front):
135x12
225x8
245x4
Dumbell Laterals:
30'sx15
30x15
30x15
Traps:
Barbell Shrugs:
225x15
225x15
315x7 (was borrowing these hooks and couldnt grip that shit right with them,should of used my straps)
Hammer Strength Shrug Machine:
Warm-up weight for 12 (unsure of weight)
365x15
455x15
Then a Dropset without rest:
455 (to failure)
315 (to failure)
225 (many times)
Dont have the reps recorded, also I may have gone up to 545 but unsure. Though Ive done 7 45lb plates a side with my 240lb uncle standing on top. I didnt use my straps for these sets.
Rear Delts:
I did 3 sets , I believe, of some strange exercise I was shown. I was training with a powerlifter today after the inclines. It was similiar to a dumbell kickback but you keep the arm straight and move the whole arm back. Strange exercise, cant say I felt it much. The gym closed early so there wasnt much time.
wnt2bBeast
New member
nice work bro..that does seem alittle odd for rear delts,maybe once u get that mind muscle thing it may feel better!!! had a rather strange occurance doing seated d-bell presses as well today..must be the holiday..good stuff!!
