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WalkingBeast said:
Rest the bar as close to ur neck as comfortably possible..Everyone is different but your delts should form a ledge where the bar will sit..just a matter of tinkering with the bar to find it..good luck
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Rest the bar as close to ur neck as comfortably possible..Everyone is different but your delts should form a ledge where the bar will sit..just a matter of tinkering with the bar to find it..good luck
wnt2bBeast said:
ThanX brother!! I may try that eventually! Keep training hard!!
6-6-04 Sunday Shoulders,Rear Delts and Abs
I attempted 2 sets of speed bench, but was feeling some joint/ muscle pain, so skipped it and went onto shoulders. Not the best workout, but decent. Heres the routine:
(2 sets speed bench, then cancelled it)
Dumbell Laterals:
15x15
25x15
30x15
Cable Lateral:
40 (per side)x15
50x15
60x12
Machine Laterals (pin loaded):
60x15
100x15
120x15
Rear Delts:
Reverse Machine Flies:
150x15
180x15
210x15
225x15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
I attempted 2 sets of speed bench, but was feeling some joint/ muscle pain, so skipped it and went onto shoulders. Not the best workout, but decent. Heres the routine:
(2 sets speed bench, then cancelled it)
Dumbell Laterals:
15x15
25x15
30x15
Cable Lateral:
40 (per side)x15
50x15
60x12
Machine Laterals (pin loaded):
60x15
100x15
120x15
Rear Delts:
Reverse Machine Flies:
150x15
180x15
210x15
225x15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
6-7-04 Monday Back,Deadlifts and Biceps
I think I may start throwing in some bicep work with back again. Id often do it during my long rest periods between deadlift sets. I like the feel of being pumped between sets. Definately got a little pump today, and I figure I might as well take advantage of the biceps while thier getting hit anyway. I hit 2 PR's on deadlifts today. Not in the rack, but off the floor with 405x12 and 455x5. Both 2 rep PR's. They were also my 14th and 15th set, so I wasnt fresh. I also hit a PR on the wide grip chins. I got 26 reps, which I believe to be a PR. I didnt go to a complete dead hang on each, but I got a good range of motion. My one rep max rack deads were weak today, but if Im not strong in one area, Ill switch to another in an effort to get some PR's! The bicep routine mixed in with back today. Ive added hammer curls since I want to bring out my brachialis and I hear it helps with heavy benching as well.Less volume then usual since I only had 3 hours and 40 mins to train, a short day for me. Ill be taking the next two days off since Id like to complete my 5x5 routine this week, and I could use the rest. Heres the routine:
(Note: Alt. DB Curls = alternating dumbell curls) (About 3 hours and 40 mins, didnt have a choice and weighing 191lbs clothes on before meals)
Chin-ups (Wide Grip):
26 (supposed PR)
T-Bar Rows With Barbell On Floor:
90x15 (2 45lb plates)
135x15
180x15
270x15
Partial Deadlifts: (Lowest setting on power rack)
135x15
225x10
315x1
405x1
(Alt. DB Curls: 65x8)
505x1
(Alt. DB Curls: 70x7)
545x1
(Alt. DB Curls: 80'sx4)
565 (fail)
Deadlifts From Floor:
315x5
405x12
455x5
475 (fail)
405x1 (to rerack)
Lat Pulldowns:
165x15
180x15
210x15
Dumbell Hammer Curls:
55x15
60x10
50x15
55x15
Double Bicep-Style Cable Curls:
70 (per side)x15
80x15
80x15
Machine Preacher Curls (Pin loaded):
120x15 (holding and moving weight slowly)
I think I may start throwing in some bicep work with back again. Id often do it during my long rest periods between deadlift sets. I like the feel of being pumped between sets. Definately got a little pump today, and I figure I might as well take advantage of the biceps while thier getting hit anyway. I hit 2 PR's on deadlifts today. Not in the rack, but off the floor with 405x12 and 455x5. Both 2 rep PR's. They were also my 14th and 15th set, so I wasnt fresh. I also hit a PR on the wide grip chins. I got 26 reps, which I believe to be a PR. I didnt go to a complete dead hang on each, but I got a good range of motion. My one rep max rack deads were weak today, but if Im not strong in one area, Ill switch to another in an effort to get some PR's! The bicep routine mixed in with back today. Ive added hammer curls since I want to bring out my brachialis and I hear it helps with heavy benching as well.Less volume then usual since I only had 3 hours and 40 mins to train, a short day for me. Ill be taking the next two days off since Id like to complete my 5x5 routine this week, and I could use the rest. Heres the routine:
(Note: Alt. DB Curls = alternating dumbell curls) (About 3 hours and 40 mins, didnt have a choice and weighing 191lbs clothes on before meals)
Chin-ups (Wide Grip):
26 (supposed PR)
T-Bar Rows With Barbell On Floor:
90x15 (2 45lb plates)
135x15
180x15
270x15
Partial Deadlifts: (Lowest setting on power rack)
135x15
225x10
315x1
405x1
(Alt. DB Curls: 65x8)
505x1
(Alt. DB Curls: 70x7)
545x1
(Alt. DB Curls: 80'sx4)
565 (fail)
Deadlifts From Floor:
315x5
405x12
455x5
475 (fail)
405x1 (to rerack)
Lat Pulldowns:
165x15
180x15
210x15
Dumbell Hammer Curls:
55x15
60x10
50x15
55x15
Double Bicep-Style Cable Curls:
70 (per side)x15
80x15
80x15
Machine Preacher Curls (Pin loaded):
120x15 (holding and moving weight slowly)
Lord_Suston
New member
I've had enough of your fucking around, so bring back the Beast of old and rip that shit up.....
BrokerOnce
New member
WalkingBeast said:
no problem! it sounds like you know your body very well beast, I will follow the journal with interest!
Lord_Suston said:
ThanX for the encouragement brother!!!! I agree!! Its fucking time to come back with a vengeance and push that shit to the limits!! I EXPECT good things this year in my training. May God be with me!! ThanX again as always brother!! Keep tearing that shit up yourself!! You inspire the fuck out of me!!
BrokerOnce said:
ThanX brother!! Its always throwing surprises at me, and from what I hear Im pretty delusional about my size and gains. I have ideas to a good extent, of what has worked for me in the past. And ALL these things are recorded in my journals. Ive filled several notebooks over the years. But, Its a constant process for me and I may never have a solid hold on it, Ill just bust my ass, eat the best I can , and try to learn and tweak different things, experiment constantly until I get where I want to be. Which may never happen. I cant see myself being satisfied. Im sure some of it will be luck and not actual knowledge. Its my insane drive and obsession that keeps me making any progress and forces me to do this constantly. You could say Im a slave to it. But the results mean everything to me. Its not necessarily good to be like this, but I feel its too late for me to change at this point. Keep training hard yourself, and PM me anytime!! Its always great to see someone actually reads this thing. haha TRAIN OR FUCKIN DIE!!!!!!
6-9-04 Wednesday Swam 7 Laps, Abs and Rear Delts
I hit a little accessory work today, and did some swimming to relax, get some sun, and make sure Im ready to be strong tommorrow for chest. I want 310 for 5x5 tommorrow.
I spent 3 hours in the sun without protection, so got a nice red sunburn. Whats better then that? Went in the spa it felt fucking good! Id advise all my fellow iron warriors to swim once or twice a week and get some sun. Its a good way to stay lean, build some endurance. gets your heart beating too. I used to do it more often. I do no cardio in my routines, aside from if I decide to do a little swimming once or twice a week, which is recent for me. I also hit abs and rear delts for a few sets.I also started on NO-Explode by BSN, its a creatine and nitric oxide drink, figured Id try it instead of the Nitrix, didnt want to spend the extra money on the No2 by MRI, wanted to test the cheaper stuff. Will see if it works in 20 days. I also picked up a large jug of Pure Pro protein powder and plan on upping my protein intake to the 250's or possibly even 300. More emphasis on protein and less on calories. Id like to lean out slightly, not liking the extra layer of fat aquired from the lay off. High protein, low calories will do that for me. Only thing is, I can lose muscle this way too, atleast I did in the past, so I have to stay ontop of it and add carbs as necessary.Heres the routine. Not much:
Swam 7 laps
Roman Chair Sit-ups:
51
30
24
Reverse Machine Flies:
110x25
150x25
180x15
200x15
I hit a little accessory work today, and did some swimming to relax, get some sun, and make sure Im ready to be strong tommorrow for chest. I want 310 for 5x5 tommorrow.
I spent 3 hours in the sun without protection, so got a nice red sunburn. Whats better then that? Went in the spa it felt fucking good! Id advise all my fellow iron warriors to swim once or twice a week and get some sun. Its a good way to stay lean, build some endurance. gets your heart beating too. I used to do it more often. I do no cardio in my routines, aside from if I decide to do a little swimming once or twice a week, which is recent for me. I also hit abs and rear delts for a few sets.I also started on NO-Explode by BSN, its a creatine and nitric oxide drink, figured Id try it instead of the Nitrix, didnt want to spend the extra money on the No2 by MRI, wanted to test the cheaper stuff. Will see if it works in 20 days. I also picked up a large jug of Pure Pro protein powder and plan on upping my protein intake to the 250's or possibly even 300. More emphasis on protein and less on calories. Id like to lean out slightly, not liking the extra layer of fat aquired from the lay off. High protein, low calories will do that for me. Only thing is, I can lose muscle this way too, atleast I did in the past, so I have to stay ontop of it and add carbs as necessary.Heres the routine. Not much:
Swam 7 laps
Roman Chair Sit-ups:
51
30
24
Reverse Machine Flies:
110x25
150x25
180x15
200x15
InTraining
New member
WalkingBeast said:
Good stuff man...I went swimming for the first time in awhile myself a few days ago...and wow is it tiring!!
