The Beast's Training Journal!

[WalkingBeast]

Try sets of 10 as high as you can go on incline today, then hit sets of 6 on flat barbell or vice versa.

ThanX brother!! Like that idea! I plan to try that when my strength is back. Id hate to have to do that routine with 260! I think I figured out what Ill do tommorrow for chest. Ill do a modified 5X5. My first set of the 5X5 will be 315 for as many reps as I can get. Then Ill do the last sets with 300 for 4X5. This way I get to test my 315 for reps and work my way up on the 5X5 to get my strength back. Once I hit 315 for 5x5 that means Im close to being back again. So Ill progress 5lbs a week this way most likely. After planning a routine in my mind the entire week, this idea hit me today. The best of both worlds. Ill throw in some inclines as well. ThanX again brother!!

 

[WalkingBeast]

If you keep doing this to your back there's got to be a form issue that needs to be addressed. Also have you got your back checked by a doc?

ThanX for the feedback brother!! Could be. Might also be that that area of my back is worn out from the excessive deadlifting, and heavy beast lifts. Might be a little of both too. I had Xrays done, but no good evaluations yet. Ill likely go for an MRI to get a better insight on the problem. I plan to do that soon. Deadlifts may not be in my future. ThanX again!!

 

[WalkingBeast]

Damn Beast... Ive read many of your different threads from time to time but this one blew my mind - your workouts are unbelievable. Im just curious when did u start lifting? In the past 4 years i have lifted on and off on and off but this past summer i started near end june and ive had some decent progress - from bench 185 for at most 5 reps to 225 for about 7. Im about 5'7 about 185 but just reading everything youve done makes me realize i got a long way to go - keep it up man. Future Mr. Olympian.

ThanX alot brother!! Much appreciated!! Welcome to the boards also. Thats some great progress! Looks like your well on your way. Appreciate all the kind words!! I still have a long way to go also, in my mind. I started when I was 14 at 105-115lbs. Its been nearly 10 straight years of training since then. Natural for the most part aside from supplements and prohormones, most of which were a waste. NO2 and creatine are the only ones that have really worked for me. Seem to be the safest also, and can be taken over the long haul. I think the main thing is to stay consistent and make the comittment to keep your training ON. Avoid those off periods if you can. I know when I miss time in the gym I pay for it. The losses are much greater then the amount of time off. I had a bad 9 days from the hurricane, lost months of strength. So I really have to stay ontop of it! Many people dont have this problem, but its always an issue for me. Youll reach your goals. Just stay consistant, train as hard as you can and be sure to eat constantly. The eating is the hardest part for me these days. Hope to see some updates on your progress! Keep KILLING that shit!! ThanX again!!

 

[WalkingBeast]

Watch that back!

You are a chinning machine, damn!

ThanX for the encouragement brother!! Its easy when you have no legs brother! ThanX again!! TRAIN OR FUCKIN DIE!!

 

[Mike_Rojas]

Beast, I've been hitting higher volume and higher reps on a lot of exercises and I'm growing. I think you've got something there.

 

[WalkingBeast]

Beast, I've been hitting higher volume and higher reps on a lot of exercises and I'm growing. I think you've got something there.

ThanX brother!! Glad to hear its working for you! Staying with low reps just doesnt seem to do the trick for me. I incorporate the whole spectrum of rep ranges as you know, but the base of my training originates from the 12-15 rep range. So I still have alot of that in my training. Im always going for absoulute failure for the most part, or very close to it, on most of my sets. My benching hasnt been as high rep lately, since Ive been working on repping the 300+ weights, but you can still see some high rep sets with 225 and 275 thrown into the routine. Also I finish off with the hammer strength machine with higher reps at the end of the routine. I also have a chest day where I do mainly machines, and thats in the 12-15 rep range often also. I always try to go as heavy as possible within that rep range also. Great to hear your making progress on the routine! Keep me updated! TRAIN OR FUCKIN DIE!!

 

[WalkingBeast]

9-30-04 Chest and Abs (KILLED some shit! Endurance PR with 315)

I wasnt strong on the reps with 315 today. But the weight felt very light which is a good sign that my strength is coming back. I felt like I could rep 315 for many sets. I only managed 6.5 reps with 315 ( 9.75 was my best before the hurricane). I did hit an endurance record with 315 though. I nearly managed a 6X6 with 315 but not quite. Between 37-38 reps with 315 over 7 sets. Its good to see Im not as weak as I thought. Ill likely go for 320 for 5x5 and then some next week. Its good to hit some type of PR. I expect to see more in the coming weeks. The difference with this modified 5x5/6x5 routine is that each set is to failure. I was planning to hit 315 for 5 reps my first set then go down to 300 for 4 sets of 5, but I was much stronger then I expected. The Nitrix may be helping with the endurance. Bodyweight is coming back too. Heres the routine:

(Weighed 192lbs before meals with clothes on, and 196lbs when I left the gym after 4lbs of water) (Speed Stack and granola bar)

Bench Press:

135x20
225x12
275x8 (Warm-ups..didnt slow down on the 8th rep like the last 2 weeks)

Modified 6x5 routine and then some: (Endurance PR with 315)

315x6.5
315x5
315x6
315x6
315x6
315x5.5
315x3.5 (probabally couldve hit 5 if I took more rest) (37 reps with 315 over 7 sets, 38.5 counting the half reps)

365 (fail, pretty fatigued)

Incline Bench:

135x20
225x12 (warm-ups)
275x4.5

Hammer Strength Wide Chest Machine (plate loaded):

180x15
270x15
360x5.5
320x8.5

Abs:

Seated Crunch Machine: (pin loaded)

110x15
130x15
130x15
130x15

 

[WalkingBeast]

10-1-04 Friday Triceps and Biceps


Triceps:

Rope Pressdowns:

70x15
90x15
110x15
120x15
130x15
140x15
150x15
170x15

V-Bar Pressdowns:

120x15
140x15
150x15
160x15
170x15
180x15
190x15

Straight Bar Pressdowns:

110x15
130x15
140x15
150x11
130x15

Biceps:

Alternating Dumbell Curls:

35x17
50x15
60x9

Dumbell Hammer Curls:

60x15
50x15
45x15

Twenty-Ones: (7 reps done at 3 ranges of motion)

100x21
100x21
100x21

Double-Bicep Style Cable Curls:

60 (per side)x15
70x15
80x13

(32 sets for arms total, most sets done to failure, often beyond with a little cheating at the end on some exercises)

 

[BlondBomber]

Hey, Beast, do you do any extensions or presses for triceps? I know that you have a big bench, and that you want to increase your numbers, so I just thought something other than pushdowns would help you do this.

 

[cwick0]

Hey buddy,
This fucking sucks, i couldnt train last week because of my fucking ankle. Now, i have it getting a little better (not much though, tore 3 ligaments, so no legs for several months), then i cut the fuck out of my hand yesterday and spent the morning in the ER getting it stiched up. This is going to be two WHOLE weeks out of the gym, im not sure i can handle all of this down time or the impending doom of watching my number slide for two weeks.

Keep training hard,
wick