The Beast's Training Journal!

[WalkingBeast]

Sunday 6-13-04 Upper Chest,Speed Bench, Shoulders, Rear Delts,Triceps and Abs (KILLED THAT SHIT!!!!)

Today was a real good workout. I did 48 sets overall. I hit a PR with 275 for 12 3/4 reps on the incline bench. Just missed lockout. 275 for 11 reps was my best before the injury, and at my peak! I was very surprised to exceed that this early. My strength may already be back, or slightly better on all benches. That "No-Xplode" supplement seems to be kicking in, its definately giving me some great sharpness and energy before my workouts. It still seems strange since I dont feel as big as before, but Im glad its coming back!! I also managed 315x4 on the incline after the 275 set. I decided to go freestyle with my routine today instead of the 5X5. But I will continue 5X5 with flat bench, and plan to hit 315 for 5X5 on thursday for sure. Heres the routine:

(Around 3 1/2 hours, 48 sets, Weighed 192lbs on water only)

Upper Chest:

Incline Barbell Press:

135x20
225x12
275x12.75 (Just missed lockout on the 13th rep, Nearly a 2 rep PR)
315x4
335x1
275x6.75 (just short of 7 reps)
225x17

Speed Bench: (Done on flat bench with 30 seconds rest between sets, as explosive and quickly as possible)

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Shoulders:

Seated Dumbell Shoulder Press:

60x12
75x8
75x8
75x9
75x8

Dumbell Side Laterals:

Dropset: (NO rest between sets)

35'sx15
30x15
25x15
15x15

Cable Laterals:

50x15
60x15
70x15

Rear Delts:

Reverse Machine Flies:

150x20
195x20
225x15

Triceps:

Rope Pushdowns:

90x15
130x15
150x15
190x10
190x8

V-Bar Pushdowns:

130x15
150x15
160x12

Skull Crushers on Incline Bench (with EZ curl bar):

90x9
90x15
90x10

Standing Extention with EZ curl bar:

90x12

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x20
190x15

 

[guldukat]

Damn, son! I'm out of here for a couple of days, and you go and kill that shit again THREE MORE TIMES! (700 for 35 on the leg presses is nothing to sneeze at.)

And you're right, I need to take some pictures sometime. I tried taking one of my calves the other day, and the cheap POS Polaroid was out of film. Film for that damn thing is like twenty bucks :shock: I have a digital camera, but it's so lame that it makes people look like old school Nintendo characters. A person's face should not look like a big square with two little dots for eyes

 

[zxe003]

NICE!!! Yes you did kill that shit! Dude you've got great muscle endurance...especially with those laterals. How is it that your delt muscle endurance is still so good with laterals after pressing? My shit's sapped after heavy presses, so I try to keep the intensity with low weights/and low rest periods for my side laterals.....but nothing like those dropsets you pulled off! Good shit bro.

 

[WalkingBeast]

Damn, son! I'm out of here for a couple of days, and you go and kill that shit again THREE MORE TIMES! (700 for 35 on the leg presses is nothing to sneeze at.)

And you're right, I need to take some pictures sometime. I tried taking one of my calves the other day, and the cheap POS Polaroid was out of film. Film for that damn thing is like twenty bucks :shock: I have a digital camera, but it's so lame that it makes people look like old school Nintendo characters. A person's face should not look like a big square with two little dots for eyes

ThanX brother!! The depth on the leg press wasnt too good, I used to hit 800 for 52 going deeper, though with lots of not as deep reps as well. Burned the fuck out of my legs though. Id sometimes do multiple sets at 800 with high reps, and then 600, and 700. I stopped training legs so hard now. I vomitted weekly for years, but with little growth. I may have trained them too hard or with too many reps. Would still like to see some pics of you on here!! I know youve got some thickness!! Keep it up brother!!

 

[WalkingBeast]

NICE!!! Yes you did kill that shit! Dude you've got great muscle endurance...especially with those laterals. How is it that your delt muscle endurance is still so good with laterals after pressing? My shit's sapped after heavy presses, so I try to keep the intensity with low weights/and low rest periods for my side laterals.....but nothing like those dropsets you pulled off! Good shit bro.

ThanX for the encouragement brother!! Appreciate the compliment. Ive always been able to train one body part to pretty complete failure, then move onto another and train that to complete failure. On this day I hit 3 major body parts to failure. It seems I only really exhause the main body part for each movement. My shoulders are basically just warmed up for the shoulder work after the inclines. Though the strength was definately not at its full, but I was able to still hit it hard. I think it has to do with the way Ive always trained. Obsessively. haha I spent hours in the gym since I began training, and for 9 straight years. I also moved furniture and did construction at times, and would then bike 7 miles each way to the gym to train. Luckily now I can drive to the gym. The cardio was just transportation for me, not choice. haha Id even bike to the gym during a hurricane when it was storming outside. I think training that way has alot to do with it. I see your journal, and you train fucking hard yourself!! Keep that shit up!! ThanX again!!

 

[WalkingBeast]

6-15-04 Back,Deadlifts, and Biceps


Today was a weak day. My energy levels were extremely low. Probabally cuz I didnt even eat a granola bar today, or anything. I tried a Carbo Force drink to replace it, but didnt work. I didnt take any caffiene either so that didnt help. I tried the "NO-Xplode" for energy, but I was just light headed and just trying to get through the routine. Felt some clicking in my tailbone area as well, so held myself back from going all out. I did hit a chin-up PR. For biceps I focused mainly on hammer curls. Heres the routine:

(4 hours 15 mins, 192lbs on water only)

Back

Wide-Grip Chin-ups:

27 (one rep PR)

T-Bar Rows with Barbell:

90x15
180x15
225x15

Dumbell Rows:

150'sx15
150'sx15

Partial Deadlifts (From lowest setting on power rack):

135x15
225x10
315x1
405x1
505x1
545x1
585 (fail)
585 (fail)

Deadlifts from floor:

315x5 (attempted warm-up)
315x1 (rerack) (Energy was fucked, real light headed)

Lat Pulldowns:

165x15
195x15
210x15
240x12

Wide Grip Chin-ups:

15

Biceps:

Dumbell Hammer Curls:

40x15
55x12
50x12
40x15

Rope Hammer Curls on Cable Apparatus:

100x15
120x15
130x15
150x15

Double Bicep Style Cable Curls:

60 (per side) x15
70x15
80x15

EZ Curl Bar Preacher Curls:

120x8

 

[WalkingBeast]

Yo Beast, just curious how long your in the gym each day from the frist step in to the last step out of the gym?

Hey brother!! Just found this response buried in the journal! That really depends on the day, and its not the same each week. Alot has to do with how I feel and how far I can push it that day. Some days are very long, like back day or chest days. Even arms can be a 3 hour day easily, especially with the auxillary work thrown in. Days like back and chest have long rest periods usually, and I dont stress over time. My main concern is just getting the work in each day. My training is very different then everyone Ive seen, but I feel it works best for me personally. Ive trained myself to take a good deal of abuse over the years . Aslong as you train as hard as you know how to and stay consistent, eat ALOT the gains should come. ThanX again!!

 

[WalkingBeast]

6-17-04 Chest,Upper Chest,Rear Delts, Abs, and Calves (SLAUGHTERED THAT SHIT!!!! Easy 315 5X5)

My sleeping scedule was way off today and I was real tired, but I managed to make 315 a fucking joke today. It felt very light. Im guessing I could get 8 reps now, definately 7 without a problem. So Im definately back, possibly stronger then before the injury. And I believe by the end of the month I should have an easy 325 for 5X5. I was real happy with todays chest workout. Feels good to come back stronger. My training partner hit 405x1 for the first time at a bodyweight of 185 and RAW. So that shit pumped me up as well. Hes been consistently jumping from 335 straight to 405 for over a year and missing it everyweek. That shit flew up today. I tried to go for 8 reps with 315 and was moving the bar fast, but got out of the groove a bit and missed one of my sets. Then I came back and killed that shit. I also did 2 light sets of inclines to hit the upper chest a tiny bit. I'll actually focus on it come sunday. 320 for 5X5 next week for sure!! And 325 by the end of this month!! Heres the routine:

(193lbs after protein shake and water)

Flat Bench:

135x20
225x12
275x5

5X5 Routine:

315x5
315x5
315x5
315x5
315x4 (tried for 8 reps and got out of the groove)
315x5

335x1
360 (fail)
300x3
225x17

Incline Bench:

135x20
225x17

Rear Delts:

Reverse Fly Machine:

150x15
180x15
225x15
240x20

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x30

Calves:

Seated Calf Raises:

70x15
70x15
70x15
70x15

 

[WalkingBeast]

6-18-04 Friday Biceps,Triceps and Abs

I didnt get a chance to record tonight's workout. I ended up training at another gym since I woke up late. The different angles on the preacher curls felt good, as well as the wider V-bar I used for tricep pushdowns. A light day today, but got a good burn and pump. I ended up training with this guy who hooked me up with entrance to this gym, so I didnt do my usual routine. A change is good sometimes. Ill max out on those barbell curls next week Brute!! Just got to remember!! I did 15 sets of biceps, and 12 for triceps, along with 4 sets of 200x15 on the kneeling rope crunches for abs. I did the following exercises:

Alternating Dumbell Curls (4 sets, up to 60lbs) Steep Preacher Curls (4 sets, up to 90lbs for 12-15 reps) Double-Bicep Style Cable Curls (4 sets, up to 90lbs for 13 reps)
Dumbell Hammer Curls (3 sets, up to 55 I believe, for 12-15 reps, unsure)

Tricep pressdowns with V-bar (4 sets), Seated dumbell extentions (up to 85 lbs for 12 reps, 4 sets) Seated EZ Curl Bar Extentions (4 sets, up to 90lbs for 12 reps)

Abs:

Kneeling Rope Crunches:

200x15
200x15
200x15
200x15

 

[WalkingBeast]

6-20-04 Sunday Upper Chest, Speed Bench, Shoulders, Rear Delts and Abs
(Small PR with 225 on incline)

Today was a decent workout. I was still slightly sore from thursdays chest workout, and energy levels were decent but far from thier best. I managed a small PR with 225 on the incline, on the 9th and final set of incline benches. I got 225 for 20 3/4 reps, just short of lockout on the 21rst rep. My best before was just short of 20 reps with 225. Also hit 315 for 4 which isnt too bad. 315 for 6 was my best, but Im sure if my energy levels were higher I couldve hit some more reps. Heres the routine:

(Weighed 193lbs before meals)

Upper Chest:

Incline Bench Press:

135x20
225x12
275x8 (Warm-ups)
315x4
335x1
355 (fail)
315x3
275x10 3/4 (Just short of lockout on 11th rep)
225x20 3/4 (Just short of lockout on 21rst rep)

Speed Bench: (Done on flat bench, weight moved as quickly and explosively as possible with 30 seconds rest between sets)

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Pec Dec Machine Flies:

150x15
195x15
225x12
255x10

Shoulders:

Dumbell Laterals Dropset: (No rest between sets)

40'sx15
35x12
20x15 (25's were unavailable)
15x15

One-Arm Cable Laterals:

50x15
60x15
50x15

Rear Delts:

Reverse Machine Flies:

150x20
195x15
225x10
210x12

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15