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The Beast's Training Journal!

cwick0 said:
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
Click to expand...


Im sorry to hear that brother. That fucking sucks. I know how it is to watch your numbers drop. Im sure youll get the strength back quicker then you think though. The 5x5 was real helpful for me, to recover my strength. And atleast you feel like your progressing on a weekly basis. Reduces much of the depression of training in a weaker state. Kept me somewhat saner. Then when you get back, youll be so fuckin pissed and fired up like I was, that youll tear your old lifts to pieces and hit new PR's. Im sure of it. Best of luck on your recovery brother and keep me updated. I found the grippers kept me fairly motivated when I was out of the gym for a month. Gave me some PR's to hit. Ill hear about you KILLING some more shit in the next few weeks brother. Dont get to stressed over it, just get fired up and fantasize about the destruction you will cause on the weights upon your return. Be sure to eat and train the muscles you can and hit them as hard as possible. When my back got fucked up I managed to add a 1/4 of an inch on my arms, which usually take a year, in a matter of months. I would train arms twice a week, and thats it. Even with the back and chest shrinkage my arms progressed. This has taught me that other areas can be increased even while others shrink/weaken. I have a feeling you will recover faster then I do on the bench strength. Its taken me over a month and might be 2 months+ before I regain 9 days of damage from the hurricane. I was getting 315x10 before the hurricane and only 5 reps 9 days after. Im unusually bad at recovering. Look forward to seeing you come back strong!
 
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10-3-04 Sunday Full Chest, Shoulders and Reardelts

Today was my free-for-all chest day. It was a decent workout. I really hate those new Cybex flat benches. My strength is always greatly reduced on them and many other benches. I only use one flat bench for my main chest day, and thats the Icarian bench. Not sure what it is, but I tried to adjust to a similiar bench at another gym and never made the adjustment. Hurts my shoulders more too for some reason. So I only got 315 just short of 4 reps. Ill be hitting the 320 5x5 on thursday though, with some possible added reps too on flat bench. Then I tried some flat dumbell presses, which I havent really even tried in years. Ive always been loyal to the barbell for chest, and very rarely used dumbells. I was having a problem with my left hand on the dumbell presses. I have a scar on my left hand, from when I was 19, trying to seperate two frozen hamburger patties and punctured my hand with a butter knife. The scar tissue seems to give me hand pain when I use dumbells. The hand hurts alot and will eventually give out. My hand will be squirming to adjust during some sets and it makes the set much more difficult. It even causes me to stop some sets a little short. Aside from that, my dumbell strength was weak. My best set was 105lbs for 8 reps. I also did chest 2 days prior, but I dont think that was a huge issue, as I used to train incline on this day and hit PR's. I did some damage to the paint on the chest fly machine also, just so I could KILL some shit and post it up! Even with 300lbs on the machine I was smacking the handles together chipping the paint. Flies are a very strong movement for me. I was obsessed with them when I began lifting. Due to time constraints I didnt get in much shoulders or rear delts. Heres the routine:

Flat Bench: (the weak bench)

135x20
225x12 (even this wasnt as light as it should be)
275x8 (warm ups)
315x 3.75

Flat Dumbell Presses:

105x7 (hand pain on all sets)
105x7.75
105x8

Cybex Incline Press (plate loaded):

180x15
270x15
360x9
410x6.5
320x11.5
270x10.5

Machine Chest Flies (pin loaded): (Smacked the handles together hard enough to chip the paint, with a loud bang on each rep, I felt I couldve hit them together even harder, but might cause a disturbance haha)

150x15
210x15
255x12 (still very light, smacking the handles together)
300x9 (Still fucking up the paint job)

Shoulders:

Lateral Cable Raises:

30x15
50x15
60x20

Rear Delts:

Reverse Fly Machine:

150x15

Superset due to gym closing:
195x15
240x10 (no rest)

Cut short due to time constraints.
 
10-4-04 Monday Back (KILLED the dumbell rows....PR)

Didnt have much time today. Not as much as I like to have. It was a decent back workout though. I hit a PR with dumbell rows, 150lb dumbell row for 33 reps. I think that would be a 3 rep PR. Not sure if 27 or 30 was my best before. Its good to see the back is up to par again. I did the dumbell rows on the bench too, which seems stricter then the standing version Ive often done. Not sure why the right arm is stronger in certain sets and the left on other sets, guess Im unstable in all aspects of life and lifting. No definate patterns. Still cant deadlift. Wasnt able to get traps in. Routine cut short again. Heres the routine:

Dumbell Rows on Flat Bench: (3 sets is really 6 if you count both arms. I dont when I list em)

105x15 (warm-up..Matched on both arms)
150x33 (On left arm) 150x22 (On right arm)
150x15 (On left arm) 150x20 (On right arm)

Wide Grip Chin-ups:

21
13

Lat Pulldowns:

165x15
210x15
255x15
300x11

Low Cable Rows:

165x15
195x13
225x10

Wide Grip Chin-ups:

8
 
Awesome shit bro!!!

I;m back, been on leave for a couple weeks back in the land of normal shit!! LOL

Good to see you starting to feel better!! Keep killin that shit
 
WalkingBeast said:
10-4-04 Monday Back (KILLED the dumbell rows....PR)

Didnt have much time today. Not as much as I like to have. It was a decent back workout though. I hit a PR with dumbell rows, 150lb dumbell row for 33 reps. I think that would be a 3 rep PR. Not sure if 27 or 30 was my best before. Its good to see the back is up to par again. I did the dumbell rows on the bench too, which seems stricter then the standing version Ive often done. Not sure why the right arm is stronger in certain sets and the left on other sets, guess Im unstable in all aspects of life and lifting. No definate patterns. Still cant deadlift. Wasnt able to get traps in. Routine cut short again. Heres the routine:

Dumbell Rows on Flat Bench: (3 sets is really 6 if you count both arms. I dont when I list em)

105x15 (warm-up..Matched on both arms)
150x33 (On left arm) 150x22 (On right arm)
150x15 (On left arm) 150x20 (On right arm)

Wide Grip Chin-ups:

21
13

Lat Pulldowns:

165x15
210x15
255x15
300x11

Low Cable Rows:

165x15
195x13
225x10

Wide Grip Chin-ups:

8
Click to expand...


LOTTA REPS!
 
TRUEsoldier said:
Awesome shit bro!!!

I;m back, been on leave for a couple weeks back in the land of normal shit!! LOL

Good to see you starting to feel better!! Keep killin that shit
Click to expand...

Must be good to be back!! ThanX for the encouragement and concern brother!! Keep KILLING that shit yourself brother!! Good to see you posting again! TRAIN OR FUCKIN DIE!!!!
 
JohnRobHolmes said:
wow, thats some serious weight man! i think my torso would shred trying to row that much with dumbells
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ThanX for the encouragement brother!! It definately puts some strain on the rotators! Especially have to be careful not to jerk the shit out of them. I think my form is more controlled now then its been on some past occasions. Each rep is basically a full arm extention and then back up until it hits my chest. Some reps move faster then others also, which might cut the extention very slightly at the bottom. ThanX again brother!! KEEP KILLING THAT SHIT!!
 
10-5-04 Tuesday Full Legs and Lower Back (Lots of tendon and joint pain)

I was having a good deal of tendon,joint and bone pain in my legs. In many areas of my legs. So 18 plates was the heaviest I went today, and reps werent to failure as usual, and also the range of motion was a good deal worse on some of the sets. Atleast I did something for legs. Heres the routine:

Leg Extention:

90x15
150x15
210x15
250x15

Cybex Squat Press (plate loaded):

8 Platesx20
12 Platesx25
16 Platesx25 (720lbs in plates for 25 reps)
18 Platesx25 (810lbs in plates for 25 reps)

Hyper Extentions:

15
15
15

Leg Curl Machine: (lots of tendon and bone pain effected this too)

70x8
110x10
110x10
110x10

Seated Calve Raises:

90x20
115x20
115x20
115x20
115x20
115x21
 
10-7-04 Thursday Chest,Upper Chest,Abs and Speed Bench (FUCKING WEAK!!)


Strength was shit today. Felt really drained for some reason also, and stomache was more empty then usual. Very low energy levels seemed to be the main problem. Hard to say. Either way, I started 5mg of M1T today and am also on the Nitrix and expect to get a good boost in the coming weeks. Will see what happens. Heres the routine:

(192lbs with clothes on after a little water and granola bar)

Flat Bench Press:

135x20
225x12
275x8
320x4 (FUCKING WEAK)
315x3.75

Incline Bench Press:

135x12
225x18
275x8
315x1.5
315x1.5
225x14.5
275x6
225x10.5

Hammer Strength Wide Chest Machine (plate loaded):

180x15
360x6.5
320x7.5
270x12

Abs:

Seated Machine Crunch:

110x15
130x15
130x15
130x15

Speed Bench:

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
 
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LMFAO...bro I wish I could look at those numbers (for me of course) and say that was "fuckin weak" your strong as an ox bro, keep up the good shit, some days you might not get the same you did the last, but keep your head up you'll bounce back!!!

Now fuckin kill that shit...aight
Peace
 
TRUEsoldier said:
LMFAO...bro I wish I could look at those numbers (for me of course) and say that was "fuckin weak" your strong as an ox bro, keep up the good shit, some days you might not get the same you did the last, but keep your head up you'll bounce back!!!

Now fuckin kill that shit...aight
Peace
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ThanX for all the encouragement brother!! Much appreciated!! Your making some great progress yourself! Keep it up brother!! And thanx again!!
 
10-8-04 Friday Triceps and Biceps (Zero Pump)

Energy was still low today and wasnt feeling pumped at all, just tight. Shitty feeling and workout overall. Heres the routine:

Triceps:

Rope Pressdowns:

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

V-Bar Pressdowns:

120x15
150x15
170x15
170x15

Biceps:

Alternating Dumbell Curls:

35x15 (warm up)

Standing EZ Curl Bar Curls:

70x15
120x16
120x18

Seated Dumbell Curls:

35x15

Double Bicep Style Cable Curls:

60x15
70x15
80x15
90x15
100x15
 
Good job, Beat !

Why so many reps ?
I mean 15 instead of 6-10 ?
 
Anthrax said:
Good job, Beat !

Why so many reps ?
I mean 15 instead of 6-10 ?
Click to expand...


ThanX brother!! The 12-15 rep range always seems to work best for me on the arms. Sometimes the reps are all over the place though, but 12-15 rep sets are common for me on arm days,especially triceps. With the triceps, part of the reason is that I can hit the stack for 15 reps or more on the pressdowns. Sometimes Ill add some type of plate on the stack to increase the weight, but at the same time I like to keep some strictness and make sure Im not throwing my body into it too much. So I try to make the most out of the stack. Ive been avoiding incline skull crushers lately since I pulled out my back recently throwing up 130lbs just to start the set. I started training this way and it just stuck with me. Lots of low rep sets for arms dont seem to do the same for me. I have alot of muscle endurance and usually need to give muscles a brutal beating to feel it the next day. Though this arm routine was real low energy for me. Took long to complete too. Just dragged it out. ThanX again!
 
10-10-04 Sunday Upper Chest and Shoulders

Not a bad workout today. This was my first time doing the strict inclines in a while. I was only 1.5 reps off of my best with the 275 and 2.5 reps off with the 315. This bench is always much harder for me, and is why I call them strict inclines. I cant get under the bar nearly as much and it feels somewhat like a military press. Its a good change every once in a while. The pushing was also real deliberate today and very little or maybe no bounce used. Some days my form is stricter other days Ill use some bounce. When Im at my peak, the bounce really doesnt increase my reps by much, and on some days Ill hit PR's without it. Really depends on the day and how my joints feel too. I always control the negatives though. I only had an hour to train and was only able to get in 3 sets of laterals for the shoulders. Also my weight is back and seems to be on the rise. Hopefully the low dose M1T combined with the Nitrix will help. The routine:

(195lbs on gym scale with clothes on after a little water, before meals)

Strict Incline Presses: (on the harder bench)

135x20
225x12
275x9.5
315x2
275x7.5
275x4.5

Cybex Incline Press (plate loaded):

270x17
360x8.5
410x2.5

Shoulders:

Dumbell Laterals:

35x15
30x15
30x15

Gym closed.
 
IM BACK!

I got the stitches removed from my hand yesterday, so i am going to try to bench today. We shall see how bad my hand pulls.
 
8 days for the stitches, just tape now.

today's chest workout: first time since 2 mondays ago

flat barbell:
135x20
225x10
275x10
315x12
365x10

incline barbell:
135x10
185x10
225x10 (all rest pauses).

Overall, the hand held up quite well. My ankle is a little sore from walking up cardiac hill, but ill live. It will be interesting how closely i can mirror my old workouts with my ankle and hand all fucked up.

Train hard or die trying,
wick
 
cwick0 said:
8 days for the stitches, just tape now.

today's chest workout: first time since 2 mondays ago

flat barbell:
135x20
225x10
275x10
315x12
365x10

incline barbell:
135x10
185x10
225x10 (all rest pauses).

Overall, the hand held up quite well. My ankle is a little sore from walking up cardiac hill, but ill live. It will be interesting how closely i can mirror my old workouts with my ankle and hand all fucked up.

Train hard or die trying,
wick
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You make the beast proud!! Always KILLING that shit!! Dont let that shit hold you back! TRAIN OR FUCKIN DIE!!
 
10-11-04 Monday Back

I pulled out my neck and upper trap a little yesterday doing presses, but still decided to push through it today. I would deem today a light back day. I did go up to 335x15 on the barbell rows though, but on a heavy day I wouldve gone for 375 or even 405 for a few reps. Either that or 150lbs dumbell rows for 30+ reps, lat pulldowns over 300lbs for high reps, and even heavy old school t-bar rows (6-7 plates) and deadlifts maxed out, different variations, if not for my fucked lower back. Atleast I can still hit the upper back hard. My barbell rows are only slightly bent and I do put my body into them. I go from full stretch until the bar hits my belt. I cant control 275 pretty well with good negative and positive control, after 315 it gets more ballistic. I like to rotate these with dumbell rows or do them both sometimes. The neck pull actually felt better afterwards. Also I only had 2 hours of training time, which is short for me. So rests were cut shorter and so were total sets. Heres the routine:

Wide-Grip Chin Ups:

25

Barbell Rows: (slightly bent only)

135x20
225x20
275x15
315x15
335x15
275x20

Wide-Grip Chin Ups:

16

Lat Pulldowns:

165x15
195x15
225x12

Wide-Grip Chin Ups:

12

Low Cable Rows:

165x15
195x15
225x15
 
10-12-04 Quads and Leg Presses

A soreness update: Upper traps and high upper back got the most soreness from yesterdays brief back session. Most of the back got some soreness, though I can only feel it if I contract hard. It takes a massive amount of brutality to get my entire back sore. Maybe next time! Though its very rare. This is something I strive for. I ended up just doing leg extentions and leg presses today. Lots of bone and tendon pain today in the legs, but I fought through it. Ive been limping somewhat before I even entered the gym today. Do to some bone soreness in my shin. Still, that hasnt stopped me from repping 20 plates on the leg press today. I decided to hit hamstring and calves with chest later this week. A decent one overall, but I did have to hold back. Shins felt like they could snap. haha I was about to hit another set with 22 plates for reps, but decided against it for today. Id rather get what I can out of a workout without snapping a tendon or knee cap so I can continue in the coming weeks. Heres the routine:

Leg Extentions:

70x15
150x15
210x15
250x15

Cybex Squat Press (plate loaded): (Plate = 45lbs) (NO sets taken to absolute failure)

8 Platesx25
12 Platesx25
16 Platesx25
18 Platesx30
20 Platesx25 (900 in plates plus machine)

Lower Back Warm-up:

Hyper Extentions: (Did these 2 sets after first or second set of leg presses)

15
15
 
I like to do a set of fairly strict dumbell rows and then a set later of fairly ballsitic rows too. I think they both help in strength and muscular development. A little cheating or body movement can be a good thing. I remember when I was doing ballistic dumbell rows with the 90's and then when I would grab the 75's I could do perfect textbook reps with them easy. Some people just don't realize that you can get stronger using some momentum and vigor in your workouts. Look at olympic lifters. They lift everything ballistically and they are HELLA strong and the heavier guys just below the super heaviers are VERY muscular.

Good stuff man, you're an animal.
 
GhettoStudMuffin said:
I like to do a set of fairly strict dumbell rows and then a set later of fairly ballsitic rows too. I think they both help in strength and muscular development. A little cheating or body movement can be a good thing. I remember when I was doing ballistic dumbell rows with the 90's and then when I would grab the 75's I could do perfect textbook reps with them easy. Some people just don't realize that you can get stronger using some momentum and vigor in your workouts. Look at olympic lifters. They lift everything ballistically and they are HELLA strong and the heavier guys just below the super heaviers are VERY muscular.

Good stuff man, you're an animal.
Click to expand...

ThanX alot brother!! Funny to hear you say that. I have the same theory myself. Something no one ever admits too or believes will work. Ive always followed my own path though, and just take what I can along the way and incorporate certain aspects into my training, but NEVER an entire routine. I started with simplistic routine like the one I posted in the training methods sticky, but its evolved so much over the years. Using ballistic movements on certain exercises has proven to work well for me also. The weights I once moved ballistically, Im eventually able to move them with good control. It all comes together as the weights and reps increase, and usually for me to make these increases comes with some ballistics. haha Id probabally stick at plateaus much longer if I did everything so strict. So Im not an advocate of the strict style of training, which most have probabally already figured, reading my advice and routines. Training in this style not only allows me to feel more weight, or reps, but also gives me the state of mind and confidence to use lighter weights with stricter form, if I so choose. Really depends on my mindset and how I feel like training that day. Keep KILLING that shit brother!!
 
10-14-04 Thursday Chest,Speed Bench,and Abs (Getting back into it! Bodyweight PR)

Today was a good workout. I wasnt at my strongest but did manage to hit 315 on flat bench for 8 3/4 reps which is only one rep from my best. So strength is pretty much back. I also hit 200lbs for the first time ever on a gym scale. I was 198 when I arrived at the gym before meals, and 200 after 2lbs of water from the fountain. Its definately the M1T at 5mgs a day. I just ordered another bottle for later use. The Nitrix may be helping too, but I dont think its doing much at all. I also came very close to hitting 385 after my 315 set to failure. Good to be getting back! Im planning for some PR's in the coming weeks. I also upped my speed bench weight to 185lbs from 160lbs. 185 is still feather light, but I want to make sure Im getting a good deal of speed. Im sure Ill increase that soon enough also. 385 for nearly 3/4's of a rep is a PR, but not a full rep PR. Still count it in my written journal. Overall a satisfying day. I plan to be 205 shortly and maybe even 210 by the end of this M1T cycle. 19" arms or close may even be obtainable by may with the M1T and these types of gains. Will be interesting to see what happens. The low dose of M1T seems to be perfect since it minimizes the sides and keeps steady gains coming. Heres the routine:

(200lbs on gym scale afer 2lbs of water, and before meals, clothes on... 198lbs upon arrival to the gym. One "Speed Stack" and granola bar)

Bench Press:

135x20
225x12
275x8 (warm-ups)
315x8.75 (just short of lockout)
350x1
385x Over 1/2 way up (small PR)
390 (fail)
385 (fail)
385x 1/2 way up
385 (fail)
325x4.5
315x4.75
275x10.5

Speed Bench: (Rest was not timed, but less then 30 seconds and sometimes 2 sets in a row without rest. Very easy)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Then:

225x20.5 (to finish off)

Hammer Strength Wide Chest Machine: (plate loaded)

270x15
320x7.5
270x10

Alternate Dumbell Curls Plus Hammers: (Just wanted to evaluate my fuckin arms in the mirror!! No other purpose)

25x8 + 8 hammer curls

Abs:

Seated Crunch Machine:

110x15
130x15
130x15
130x15
 
Awesome shit bro, that is an aweful low dosage of M1T but hey as long as it works, stick with it, I am taking 20mg a day and I dont get any sides at all!! But I dont think it does much for me either. I wonder if my liver just detoxes everything in it!! LOL but we will see I have only been taking it for a week, so we will see. deffinatly gotta get some liver detox though, cuz with what the army gave me while I was here and this shit, my liver is probably all shriveled up and wanting to fucking die!!! LOL

Peace
 
Wide-Grip Chin Ups:

25

Barbell Rows: (slightly bent only)

135x20
225x20
275x15
315x15
335x15
275x20

Wide-Grip Chin Ups:

16

Lat Pulldowns:

165x15
195x15
225x12

Wide-Grip Chin Ups:

12

Low Cable Rows:

165x15
195x15
225x15[/QUOTE]

Can you please explain why you do not do all your chins at once? What are the benefits?
 
JohnRobHolmes said:
good lord man, your screenname is perfect for you. you have intensity in your workouts like i have never seen.
Click to expand...

ThanX alot brother!! The kind words are much appreciated!! (I still cant give karma and other certain functions on the boards, Ill have to get it fixed before I can give out K again.) Im really trying to push myself to the limits semi-naturally haha. Now that Im taking the M1T on and off I think Ill make some nice gains in the coming months. ThanX again!!
 
Mike_Rojas said:
Good to see you getting your strength back
Click to expand...


ThanX for the encouragement brother!! And for keeping up with my journal! Much appreciated!! Looking thick in both of your new avatars! Keep KILLING that shit yourself!!
 
cwick0 said:
What's with the attempt at 390 (suppose to go from 385 to 405!).

YOURE NOT SUPPOSE TO USE THE 2.5lbs.

lol,
wick
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hahahaha I like your fuckin attitude brother!! haha Im no Cwick on the bench, but Im working on that shit!! I know you hate the 2.5's! haha Theyve been loyal to me over the years though. On the other board, one guy was shocked that I even tried 390 after failing 385. Guess not everyone understands our mindset! Now with the M1T Im expecting some monumental gains. I wont get too excited until the results are in, but my diet has been consistent lately and the supps are really kicking in. TRAIN OR FUCKIN DIE!!
 
TRUEsoldier said:
Awesome shit bro, that is an aweful low dosage of M1T but hey as long as it works, stick with it, I am taking 20mg a day and I dont get any sides at all!! But I dont think it does much for me either. I wonder if my liver just detoxes everything in it!! LOL but we will see I have only been taking it for a week, so we will see. deffinatly gotta get some liver detox though, cuz with what the army gave me while I was here and this shit, my liver is probably all shriveled up and wanting to fucking die!!! LOL

Peace
Click to expand...

ThanX alot brother!! Yes, it is a low dose. My training partner was taking the much weaker 1-AD and only taking 3 pills a week! haha Hes always been a strong bencher, but now hes hitting 440lbs at 187lbs BW raw. Im seeing him make gains even on such a low dose. I got to thinking about what one pill a day of M1T might do for me, since the stuff is so strong. All Im looking for is slow and steady progress so that I can chart my progress in a year and see significant changes. I could go crazy with the stuff, or with juice and blow up quickly Im sure. But I have the patience now and Id like to do it safer, since Ive gotten this far already. I figure 5mg a day shouldnt be too toxic and Ill only do it 4 weeks on 4 weeks off. Its definately time to make some changes at this stage. I could stay completely natty and gain, but itll just take a good deal longer. I just ordered another bottle. Different brand. Higher Power M1T Plus, with milk thistle and other protectants. I also just posted a size PR thread. I hit 200lbs for the first time ever on a gym scale, with 2lbs of water, clothes on, before meals. I also just measured my arms a few minutes ago and theyre at: Left arm 18 3/8 (one line under 18 1/2) and right arm 18 1/4 cold and flexed. Just a one line improvement, but thats huge for me. It was taking me a year to gain 1/4 inch on the arms for four years (from 17"-18")! So something is definately taking place here. That must be some harsh shit they put you on in the military. That sucks. Try it for a few weeks and see what happens. The shit is making a huge difference for me already. This is only the first week and dose is low. That milk thistle might help too brother! Best of luck in KILLING that SHIT and returning safely!!
 
smaller said:
Wide-Grip Chin Ups:

25

Barbell Rows: (slightly bent only)

135x20
225x20
275x15
315x15
335x15
275x20

Wide-Grip Chin Ups:

16

Lat Pulldowns:

165x15
195x15
225x12

Wide-Grip Chin Ups:

12

Low Cable Rows:

165x15
195x15
225x15
Click to expand...

Can you please explain why you do not do all your chins at once? What are the benefits?[/QUOTE]

Welcome to the boards brother!! Sure, its simple enough to explain. There is no good reason!! haha Alot of times, in my routines, I just go by feel. Since chin-ups are the lightest back work that I do, I like to keep the back moving heavy weight so it doesnt get too cold. So I just throw in some sets of chin-ups throughout my back routine. I could do them all together as well. It wouldnt make much difference. Sometimes I do. Youll see most of my routines are never really the same. There are some definite patterns but I dont follow a routine that is written in stone. The main thing for me is that I get the sets in. For back I do a minimum of 15 sets, Legs 15 sets and everything else a minimum of 12 sets. These are just the minimums though, I have the tendancy to go well above that. Basically I just train on instinct sometimes. Keep KILLING that shit brother!!
 
10-15-04 Friday Triceps, Lower Back and Abs

Didnt have time to hit biceps today. Ill hit them tommorrow with chest. Arms measured slightly bigger later this night (18 3/8's cold and flexed). So thats a good sign. M1T is definately kicking in. :

Rope Pressdowns:

70x15
90x15
110x15
120x15
130x15
140x15
150x15
160x15
170x15

V-Bar Pressdowns:

130x15
160x15
190x15
190x15
190x15
160x15
170x15

Lower Back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15
 
10-17-04 Upper Chest,Shoulders,Traps,Lower Back,Abs and Rear Delts (REFRESHING!! Lactic Acid Build-Up Day)

Today was a good workout. I had to move faster then usual since I had an appointment. So I got in the gym early. It felt good though. I wanted to hit an entire biceps routine afterward, and maybe some other things, but didnt have the time. I did some shoulder numbing dropsets on the dumbell laterals. Felt real nice. My rests between sets were slightly longer on the dropsets due to the dumbells being unorganized. its possible I may have missed a set, when listing them, because it can be hard to remember when moving fast sometimes. My strict inclines were decent, but not the best. I good day overall. I ended up getting in some forced reps, since people dont know how to spot correctly. I usually only go to failure but since I had to talk during my sets, it took some of my concentration and energy. With 315 I had to tell the spotter, dont touch it as I was pressing it. So I just got some forced reps too. Heres the routine:

Strict Incline Presses: (Done on a much stricter bench)

135x20
225x12
275x9 +1 forced rep
315x3 +1 forced rep
315x2 +2 forced reps
275x6 +3 forced reps
225x15 x1 forced rep

Cybex Incline Press (Plate loaded):

270x15
360x9.5
410x6
450x3 (10 45lb plates)
500x3/4 (missed lockout)
520x1/2 (even worse)
360x9.5

Shoulders:

Dumbell Laterals Dropsets:

15'sx16 (warm-up)

Dropset #1: (NO rest between sets, only the time it takes to find the DB's)

40x15
40x15
30x15
30x15
20x15

Dropset #2:

50x15
40x7
30x6
15x15

Dropset #3:

35x15
30x15

Traps:

Barbell Shrugs: (Didnt go too heavy to spare lower back)

225x15
315x15
405x15
365x15
315x20

Lower Back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x30
190x20

Rear Delts:

Reverse Fly Machine:

150x15
210x15
255x13
300x9
225x18

(Stop,drop,Fuck N Fly!!)
 
cwick0 said:
no flat bench today?
Click to expand...

haha That was two days ago brother! I usually post them a little later, and write my routines in present tense. haha Sunday is usually my free for all chest day, and now Im adding inclines back in as well. Unless my shoulder gives me problems again. Thursday is my heavy flat benching day. The only day where I have a spotter. Hows training been? KILL THAT SHIT!!
 
Not a problem.

Ill give you something to shoot for on thursday, im going to hit chest hard today.


Training is coming along okay. My ankle is fucking with me a little, so i cant go full bore on everything. Everything was fine last thursday for shoulders except for shrugs. Just a few problems with my right hand, cant do cables at all. I think in another week the hand should be back to normal. It has been a week since the sutures came out and it is all healed on the surface, but not underneath since i took a wedge out of my hand.
 
cwick0 said:
Not a problem.

Ill give you something to shoot for on thursday, im going to hit chest hard today.


Training is coming along okay. My ankle is fucking with me a little, so i cant go full bore on everything. Everything was fine last thursday for shoulders except for shrugs. Just a few problems with my right hand, cant do cables at all. I think in another week the hand should be back to normal. It has been a week since the sutures came out and it is all healed on the surface, but not underneath since i took a wedge out of my hand.
Click to expand...

Awesome brother!! KILL THAT SHIT! Ever think of doing some rep work with 405 to change things up? I just got my training partner doing that, since he was getting 365x10 also. He got it for 4. Still only weighs 185lbs too. His form is about as bad as possible though. Whats your best with 405? I know you said you dont like to work that high all the time, due to the strain. Good luck with the hand brother!! Im sure itll be back to normal soon. Keep the PR's coming in!
 
the most i have repped with 405 is 7 straight (365 for 7-8 before). Ive done 5x5 with 405 and got that. Today i will probably do sets of 10 as high as i can go, which means 405 for anywhere from 5-7.
 
cwick0 said:
the most i have repped with 405 is 7 straight (365 for 7-8 before). Ive done 5x5 with 405 and got that. Today i will probably do sets of 10 as high as i can go, which means 405 for anywhere from 5-7.
Click to expand...


Awesome shit! 365x7-8 before when? Thats strong as fuck brother! KILL THAT SHIT TODAY!
 
When i hit 405 for 7, i only did 365 for 7 or 8 reps, not my customary 10.

yesterday evenings chest workout:

flat barbell:
135x20
225x20
275x10
315x10
365x10
405x5

incline barbell (no dbs for a couple of more weeks, hand hasnt fully healed yet):
135x10
225x10
275x10.

It was a decent workout, but not great by any means. I have to focus a little more on incline since my numbers are down a bit.
 
cwick0 said:
When i hit 405 for 7, i only did 365 for 7 or 8 reps, not my customary 10.

yesterday evenings chest workout:

flat barbell:
135x20
225x20
275x10
315x10
365x10
405x5

incline barbell (no dbs for a couple of more weeks, hand hasnt fully healed yet):
135x10
225x10
275x10.

It was a decent workout, but not great by any means. I have to focus a little more on incline since my numbers are down a bit.
Click to expand...


Hey Cwick...wut up? Long time no talk? Hope all is going well....you too Beast.....Looks solid........2 questions Cwick, how's the diet/cardio? How much are you squattn now-a-days?
 
JKurz1 said:
Hey Cwick...wut up? Long time no talk? Hope all is going well....you too Beast.....Looks solid........2 questions Cwick, how's the diet/cardio? How much are you squattn now-a-days?
Click to expand...

ThanX brother!! Might want to PM Cwick, youll get a quicker response and itll help feed children in africa. Keep KILLING that shit!!
 
10-19-04 Tuesday Full Legs

Under Suston's advice Im going to avoid presses for a while on the legs. Hopefully thatll give my lower back some time to heal. Ive also had alot of pain in my shins for weeks, and joint,ligament and tendon pain in the legs also. Also some minor pain in the left and right intestine areas. Id like to avoid anymore injuries for a while. Dont want to be out of the gym again anytime soon. Heres the routine:

Quads:

Leg Extentions:

70x15
90x15
150x15
190x15
210x15
230x15
250x15
270x15
170x30
190x30

Hamstrings:

Leg Curls:

90x15
110x15
130x12
110x15
110x15

Calves:

Seated Calf Raises:

90x20
135x25
160x20
135x30
135x30
135x30
115x40
 
10-21-04 Thursday Chest,Speed Bench, and Abs (Pulled that shit out of the gutter!! PR with 385)

Today's session started out shitty. I did my warm-ups with 135,225,and 275 and then only got 315 for 7.5 reps (10 was my best). Then tried again and only got 6.5 reps. Shoulders were giving me some pain and soreness also, so maybe that was part of the reason. Either way I was pissed! So then I shifted my focus to one rep maxing, since I had nothing to lose, and hit a small PR that way. After my two shitty sets with 315 I went straight to 365 and hit that for a pretty easy single. Then I went straight to 385 and failed it 3 times before getting it on the fourth attempt. Sometimes it takes a while for me to get it right. The last 3 attempts werent total failures as I moved the weight about 1/2 way only. I could feel I had the weight, just had to get everything right. On the fourth attempt I drove it up, but didnt get the full lockout. It was just a tiny bit from elbows locking. My training partner counted it, but Im more strict. I count it as a little more then a 3/4 rep. Its good enough for me to attempt 390 next time though, from the start. Im feeling very close to 400 now, and this was on a weak day with the reps, and after 2 315 sets to failure. Then I did 3 attempts with 390 getting it only half way on each.Then finished off with lighter work and some machine work and speed bench. So, not a bad day after all. Its good to see I can be weak with the reps and strong with the one rep max. Bodyweight was a little lower. Heres the routine:

(Weighed 197 after some meals and water) ("Speed Stack")

Flat Bench Press:

135x20
225x12
275x8
315x7.5
315x6.5
365x1
385x1/2
385x1/2
385x1/2
385x1 (a little over 3/4, Just short of lockout)
390x1/2
390x(fail)
390x(fail)
275x11.5
225x22.5

Hammer Strength Wide Chest Machine (plate loaded):

270x20
320x7
270x9

Speed Bench: (Rest was likely under 30 seconds between most sets, couldnt time it. Done as quickly and explosively as possible)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Abs:

Seated Crunch Machine:

110x15
130x15
140x15
145x15
 
Awesome shit bro, I wish that I could hit 365 on a weak day!! HA

Shit I wish I could hit 315 on a good day, but for right now that is not my focus, the only thing I am worrying about is size, so I am tring not to get wrapped around max!

But awesome shit bro, I finally weight over 200 yesterday, on my way up to 215, hopefully in a couple months!!

Peace
 
TRUEsoldier said:
Awesome shit bro, I wish that I could hit 365 on a weak day!! HA

Shit I wish I could hit 315 on a good day, but for right now that is not my focus, the only thing I am worrying about is size, so I am tring not to get wrapped around max!

But awesome shit bro, I finally weight over 200 yesterday, on my way up to 215, hopefully in a couple months!!

Peace
Click to expand...
so, what's youir training, diet like to get there???
 
WalkingBeast said:
10-21-04 Thursday Chest,Speed Bench, and Abs (Pulled that shit out of the gutter!! PR with 385)

Today's session started out shitty. I did my warm-ups with 135,225,and 275 and then only got 315 for 7.5 reps (10 was my best). Then tried again and only got 6.5 reps. Shoulders were giving me some pain and soreness also, so maybe that was part of the reason. Either way I was pissed! So then I shifted my focus to one rep maxing, since I had nothing to lose, and hit a small PR that way. After my two shitty sets with 315 I went straight to 365 and hit that for a pretty easy single. Then I went straight to 385 and failed it 3 times before getting it on the fourth attempt. Sometimes it takes a while for me to get it right. The last 3 attempts werent total failures as I moved the weight about 1/2 way only. I could feel I had the weight, just had to get everything right. On the fourth attempt I drove it up, but didnt get the full lockout. It was just a tiny bit from elbows locking. My training partner counted it, but Im more strict. I count it as a little more then a 3/4 rep. Its good enough for me to attempt 390 next time though, from the start. Im feeling very close to 400 now, and this was on a weak day with the reps, and after 2 315 sets to failure. Then I did 3 attempts with 390 getting it only half way on each.Then finished off with lighter work and some machine work and speed bench. So, not a bad day after all. Its good to see I can be weak with the reps and strong with the one rep max. Bodyweight was a little lower. Heres the routine:

(Weighed 197 after some meals and water) ("Speed Stack")

Flat Bench Press:

135x20
225x12
275x8
315x7.5
315x6.5
365x1
385x1/2
385x1/2
385x1/2
385x1 (a little over 3/4, Just short of lockout)
390x1/2
390x(fail)
390x(fail)
275x11.5
225x22.5
Click to expand...

Somehow i have got to get you to start hitting sets of 10. That's when you are going to be able to nail 405 for REPS. We talk more later, time to get my ass moving on my thesis. My advisor hit me up yesterday with a ton of revisions, but at least this time he pointed me in the right direction.
 
cwick0 said:
Somehow i have got to get you to start hitting sets of 10. That's when you are going to be able to nail 405 for REPS. We talk more later, time to get my ass moving on my thesis. My advisor hit me up yesterday with a ton of revisions, but at least this time he pointed me in the right direction.
Click to expand...

ThanX for the feedback brother!! Sounds interesting. Still cant decide what weight Id work with for the 3 sets of 10. Still got to hit that shit once before I can rep it!! haha Maybe when Im at 420 for a single Ill be able to hit 405 twice. When you consider that I havent even repped anything over 350 and Im close to 400, I may need to be getting 440 before I can even get a double with 405. My training partner was hitting 365x7 when he broke 400lbs. Very different for me. Good shit!! ThanX again brother!! KILL THAT SHIT!!
 
TRUEsoldier said:
Awesome shit bro, I wish that I could hit 365 on a weak day!! HA

Shit I wish I could hit 315 on a good day, but for right now that is not my focus, the only thing I am worrying about is size, so I am tring not to get wrapped around max!

But awesome shit bro, I finally weight over 200 yesterday, on my way up to 215, hopefully in a couple months!!

Peace
Click to expand...


ThanX for all the encouragement brother!! Much Appreciated!! Youre heavier then me and leaner, so it looks like your doing pretty fucking good to me!! Just KEEP KILLING THAT SHIT!! Keep me updated!!
 
cwick0 said:
When i hit 405 for 7, i only did 365 for 7 or 8 reps, not my customary 10.

yesterday evenings chest workout:

flat barbell:
135x20
225x20
275x10
315x10
365x10
405x5

incline barbell (no dbs for a couple of more weeks, hand hasnt fully healed yet):
135x10
225x10
275x10.

It was a decent workout, but not great by any means. I have to focus a little more on incline since my numbers are down a bit.
Click to expand...

Awesome shit brother!! Strong as fuck!!
 
10-22-04 Friday Triceps and Biceps

Biceps pumped up real fast, got extremely tight after the first 3 sets. Must be the M1T/Nitrix combo. Still managed some fairly heavy hammer curls. 150's starting to seem like a reasonable goal. I need to start challenging the arms more! Also measured my left arm at 18 3/4 with a semi-pump after the workout, in the parking lot. Leads me to believe they pump over 19" now (with a full biceps and triceps pump). I used to get an inch increase from a pump, not sure how much I get now. Alot of times I feel if I flex to hard Ill rip something too. Maybe its just mental though. I feel like I could rip my own body apart. haha A good arms workout. Hit skull crushers again too, felt good. The routine:

Triceps:

Rope Pressdowns:

70x15
90x15
110x15
120x15
130x15
140x15
160x15

Incline Skull Crushers (with EZ curl bar):

90x15
110x13
130x11
130x10.5
130x9.5

V-Bar Pressdowns:

120x15
150x15
170x15
190x12

Straight Bar Cable Curls:

120x15
140x15
160x20

Alternating Dumbell Curls:

45x12.5 (arms very tight)
50x10.5
55x8

Alternating Dumbell Hammer Curls:

45x15
60x15
85x14
105x7

Double-Biceps Style Cable Curls:

70(per side)x15
80x15
90x15
 
WalkingBeast said:
ThanX for the feedback brother!! Sounds interesting. Still cant decide what weight Id work with for the 3 sets of 10. Still got to hit that shit once before I can rep it!! haha Maybe when Im at 420 for a single Ill be able to hit 405 twice. When you consider that I havent even repped anything over 350 and Im close to 400, I may need to be getting 440 before I can even get a double with 405. My training partner was hitting 365x7 when he broke 400lbs. Very different for me. Good shit!! ThanX again brother!! KILL THAT SHIT!!
Click to expand...

I think you can manage 275 for 3 sets of 10, so either start with 295 or 315. It is critical that you get 3 sets of 10 to start with. If you only get 10, 8, 8 or 10, 8, 6 or something like that is perfectly fine and will give you something to shoot for. It shouldnt be that long though once you start training this way that you will be stronger and bigger than you could have ever dreamed of.
 
Today's chest workout:

flat bench:
135x20
225x10
275x10
315x10
365x10
405x7 (this matches an old PR, but before i only did a set of 7 reps with 365).

incline barbell (HUGE CASE OF PUSSITIS):
135x10
225x10
275x10.

40 flat pushups.

that's all folks.
 
hey beast how high do your cables go up to in weights ie: rope pressdowns etc, mine only go up to 150, i can do the whole stack easily and have to add weight, your go up to 200 or do you add weight too? just wondering bc my gym is terrible
 
cwick0 said:
I think you can manage 275 for 3 sets of 10, so either start with 295 or 315. It is critical that you get 3 sets of 10 to start with. If you only get 10, 8, 8 or 10, 8, 6 or something like that is perfectly fine and will give you something to shoot for. It shouldnt be that long though once you start training this way that you will be stronger and bigger than you could have ever dreamed of.
Click to expand...


ThanX alot brother!! Sounds like a great routine. Since you believe in it so much Im definately going to try it. Your results are proof its worked. Im not sure when exactly Im going to try it, since Im still obessed with repping atleast 3 plates at the moment, but Im definately going to give it a try eventually. Dont like to go under 3 plates at the moment! Especially when my training partner uses 4 and quarters for his sets. Im still having FUN with my current routine, and my training has been more satisfying then ever lately, in many ways. Though Im greatly saddened by the loss of deadlifting. That was the best adrenaline rush. Hopefully Ill recover eventually, and be able to do them again. There has been dissapointments lately, but Im happy with the recent size increases and how close Im finally getting to 405. Aside from not being able to deadlift, this is the best Ive ever felt in my training. But dont get me wrong, Im still far from satisfied, and I have times I feel small and smooth, but when Im in the gym pumped I feel pretty good most of the time. Atleast I can walk around with 19" arms for a little while on arm day. Still only getting started though! Like I said, the last ten years have just been a fucking warm up set!! ThanX again for all the encouragement and advice!!
 
WalkingBeast said:
10-22-04 Friday Triceps and Biceps

Biceps pumped up real fast, got extremely tight after the first 3 sets. Must be the M1T/Nitrix combo. Still managed some fairly heavy hammer curls. 150's starting to seem like a reasonable goal. I need to start challenging the arms more! Also measured my left arm at 18 3/4 with a semi-pump after the workout, in the parking lot. Leads me to believe they pump over 19" now (with a full biceps and triceps pump). I used to get an inch increase from a pump, not sure how much I get now. Alot of times I feel if I flex to hard Ill rip something too. Maybe its just mental though. I feel like I could rip my own body apart. haha A good arms workout. Hit skull crushers again too, felt good. The routine:

Triceps:

Rope Pressdowns:

70x15
90x15
110x15
120x15
130x15
140x15
160x15

Incline Skull Crushers (with EZ curl bar):

90x15
110x13
130x11
130x10.5
130x9.5

V-Bar Pressdowns:

120x15
150x15
170x15
190x12

Straight Bar Cable Curls:

120x15
140x15
160x20

Alternating Dumbell Curls:

45x12.5 (arms very tight)
50x10.5
55x8

Alternating Dumbell Hammer Curls:

45x15
60x15
85x14
105x7

Double-Biceps Style Cable Curls:

70(per side)x15
80x15
90x15
Click to expand...

Hey bro...you've always gone high rep for arms? 15 reps seems crazy high for me, as I do sets of 12 only for warmups.......

105lb hammars???? CMON...................CMON.........................
 
TRUEsoldier said:
thats alot of weight on the forearms with those hammer curls bro!!!

Keep killin that shit
Click to expand...


ThanX brother!! I think Im going to try to add weight to these on a weekly basis for a little while. Ive done the 120's before, but never really pushed them to the max. Theres definately some body momentum used, but I feel them alot. Keep KILLING THAT SHIT yourself brother!! Saw your new tattoo pics, not sure if theyre updates, but your looking THICK! FUCK THAT SHIT UP!!
 
cwick0 said:
Today's chest workout:

flat bench:
135x20
225x10
275x10
315x10
365x10
405x7 (this matches an old PR, but before i only did a set of 7 reps with 365).

incline barbell (HUGE CASE OF PUSSITIS):
135x10
225x10
275x10.

40 flat pushups.

that's all folks.
Click to expand...

Thats a FUCKING STRONG bench routine brother!! Awesome shit!! That will be a while for me!! haha KEEP KILLING THAT SHIT!!
 
eat big said:
hey beast how high do your cables go up to in weights ie: rope pressdowns etc, mine only go up to 150, i can do the whole stack easily and have to add weight, your go up to 200 or do you add weight too? just wondering bc my gym is terrible
Click to expand...

Hey brother! The cables at this gym go up to 190lbs. This Gold's is where Ive been training lately, since its the closest to my house, and another one is still under construction ( the gym I originally trained at for 7 years). They moved it to a bigger store in the same shopping center, but its taken a while. All the Gold's aside from one location (the 4 Gold's Gyms I train at) have 190lbs weight stacks, and the one only has 150lbs. Ive added a 45 to the stack before, but I dont always do this, since I like to try and keep my form somewhat decent. With the v-bar attachment I can keep good form even with the 45 attached, but with the ropes its alot more difficult. I like to spread the rope at the bottom and hold the contraction on some of the reps.Dont like to put my body into them until the last few reps. On a side note, I just got my membership upgraded and have access to 4, soon to be 5 Gold's Gym locations. So Ill be training at 3 of those gyms most of the time. Cant really say I have a home gym anymore. I like that Im able to switch things up now, and train where I like. Im also getting closer to getting my back workout filmed finally. And more workouts in the future Im sure. I talked to one of the top guys at this gym by my house. He said it should be ok to film if I come in on a saturday or sunday when its really quiet. It shouldnt be much of a problem now. All I need is the charger for the camera now. Keep KILLING that shit!!
 
WalkingBeast said:
Alternating Dumbell Hammer Curls:

45x15
60x15
85x14
105x7
Click to expand...

Goddawg bro...WTF?! Are you fuckin serious? How strict are you? I could probably try 80 for a couple reps with ALOT of momentum, but 105?!...Dayum. And you say you've gotten 120's before....gotta get a video of that Beast. That is some crazy shit!!
 
JKurz1 said:
Hey bro...you've always gone high rep for arms? 15 reps seems crazy high for me, as I do sets of 12 only for warmups.......

105lb hammars???? CMON...................CMON.........................
Click to expand...

Hey brother! 12-15 reps on the arms worked very well for me over the years, so I still have it in my routines as part of the foundation. With triceps most of my sets are usually 15 reps. Youll notice with the biceps the reps range more. Anywhere from 4-50 reps. With dropsets, sometimes over 75 reps. I stay in the 4-15 rep range most of the time though. Thats a big range though. Most of my sets are higher rep, since that seems to work best for me. Hard for me to see myself making any progress on a 5X5 arm routine for example. Also, if I did such a routine, all my sets would have to be VERY heavy. Lots of pressure on the elbows and tendons, especially with triceps. I always try to get in heavy sets though, but these seem to work better when I mix them with higher rep sets. It takes alot to tear up my arms, so maybe thats part of the reason. If I dont get sore, I change things, unless Im making steady strength increases. I push most all of my sets to complete failure or very close also. Ill also cheat out the last rep or 2 at times to put extra strain on the muscles. Low reps and heavy weight alone usually dont give me any of that soreness Im looking for. Ive been making real good gains on this routine in the last 6-8 months. 3/4" increase on the arms already. You dont like hammer curls brother? :FRlol: :FRlol: Keep KILLING that shit!!
 
zxe003 said:
Goddawg bro...WTF?! Are you fuckin serious? How strict are you? I could probably try 80 for a couple reps with ALOT of momentum, but 105?!...Dayum. And you say you've gotten 120's before....gotta get a video of that Beast. That is some crazy shit!!
Click to expand...

ThanX brother!! Maybe Ill hit some hammer curls when I take that back video, if I have the energy to get in some decent sets. Ill try to describe the form for now. Its not slow and controlled by any means, but pretty ballistic, with some resistance on the negatives. Ill just keep them going with some momentum. I bring the dumbells straight up to about nipple level. I could probabally do more bringing them across my chest. Ive done them both ways. Usually I like to do them straight up and down, feels like it hit the brachialis more. Definately not a slow and controlled movement though! I always feel these good. Its possible they may have contributed to the recent arm increases Ive been making. So, not too strict! ThanX alot for the encouragement brother!! I dont see why I cant get some video of those, when I film the back routine. It shouldnt be too long now! Keep KILLING that shit brother!!
 
10-24-04 Upper Chest and Shoulders

Routine cut a little short towards the end. It was a good day on the strict inclines though. Managed 315x4 reps which is good for me on that bench. My best was 4.5 on the strict bench. On the other incline bench Im accustomed to, I can nearly match my flat bench. It has ALOT to do with form issues though. I can really arch, and even straighten my legs out on the prongs. I like doing the strict inclines though, for a change. They feel good. My shoulders were giving me a good deal of soreness before I started inclines, and I was considering doing machines instead. Then I just said fuck it. Im not sure if it was muscle soreness, rotator soreness or a little of both. Most of it went away after my set with 275. Heres the routine:

(194lbs before meals on different gym scale then usual,clothes on) (Speed Stack)

Strict Incline Bench: (On the strict bench)

135x20
225x12 (2 warm-up sets)
275x10
315x4
315x2.5
275x8
275x7.5
225x15.5

Cybex Incline Press Machine: (plate loaded)

270x15
360x11.5
450x4.5 (10 45lb plates)
500x2.5
540x1/2 (12 45lb plates)
360x8.5
320x11.5

Shoulders:

Dumbell Lateral Raises:

15x15

Dropset:(No rest between sets)

35x15
30x15
25x15
20x15

Then gym closed.
 
10-25-04 Back,Traps,Lower Back and Abs

A small PR with the BB rows, 405 for 4 incomplete reps. haha Dont think Ive ever done this weight before though, so a little something. I wasnt quite getting it up to my belt level. The dumbell rows wore me out some too. I also hit 28 chins which is a one rep PR. The last one came up a little short though. Nothing major. Im writing this 2 days later, and Im still FUCKING sore, though its lessening a little. So it was pretty good. Forearms got real sore from the barbell rows, even with the straps. This routine is similiar to what Ill try to film when I get the camera in the gym. Just need the battery charger now. Heres the routine:

Wide Grip Chin-ups:

28 (small PR)
18
17

Dumbell Rows On Bench: (This counts as 3 sets for me, not 6)

150x20 (on right arm)
150x25 (on left arm)

150x20 (on right arm)
150x28 (on left arm)

150x15 (on right arm)
150x23 (on left arm)

Slightly Bent Barbell Rows:

225x20
275x16
315x12
365x8
405x4 (short of full, small PR)
275x15

(Traps: For only 3 light sets, inbetween back work)

Barbell Shrugs:

275x15
315x15
315x15

Lat Pulldowns:

165x15
210x12

Wide Grip Chin-ups:

7

Lower Back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x25

Gym closed before I could finish again.
 
beast, i too have to add weight to my cable columns at my gym. the only exercise i do it for is the v bar pressdown, i add a 25 and maintain good form. is your left side stronger on db rows bc of your injury or bc you are like that naturally? im right handed and can row a shitload more on my left hand. keep killing it!
 
eat big said:
beast, i too have to add weight to my cable columns at my gym. the only exercise i do it for is the v bar pressdown, i add a 25 and maintain good form. is your left side stronger on db rows bc of your injury or bc you are like that naturally? im right handed and can row a shitload more on my left hand. keep killing it!
Click to expand...

I know what you mean brother. I usually just stick to the 190 and rep it out, but occasionally Ill add a plate onto it. When I want to hit my triceps harder Ill go with the heavy skull crushers on an incline bench afterwards. I always try to lockout and contract hard at the bottom on the cables. Some days I cant even feel my triceps contracting though. It varies for some reason. The rope and v-bar pressdowns also help warm-up my elbows. Heres an exerpt from one of my back routines a few months ago:

Dumbell Rows: (On each arm)

150'sx30 (PR by 3-5 reps)
150x23
150x17

You can see on this day I matched both arms equally. Im not sure what determines my strength on each side, but its far from predictable. It varies from one routine to the next. Keep KILLING that shit brother!!
 
heavy skulls = OH FUCK!

better you than me. Ill stick to heavy overhead presses, although my gym needs bigger dbs, the 120s dont cut it.
 
cwick0 said:
heavy skulls = OH FUCK!

better you than me. Ill stick to heavy overhead presses, although my gym needs bigger dbs, the 120s dont cut it.
Click to expand...


Know what you mean brother!! I guess heavy is all relative. I once heard of some dude doing 405 on skull crushers and ever since then Ive known that Ill never be strong enough! I definately get some elbow pain when I do them. If it gets real bad Ill just skip them and stick to the cables. You mean overhead extentions? Those hurt my elbows alot too. Maybe even more then the skull crushers. I can get a good deal of weight with them, but theres alot of elbow pain. Keep KILLING that shit brother!!
 
JKurz1 said:
I need to see a vid of that dbell row..........just so I can really believe it.........
Click to expand...


ThanX brother!! When I finally do get a video up, the dumbell rows will definately be included. Its probabally one of my best lifts for back. There wont be any deadlifts though. Possibly in the future if my back ever heals enough. Ill go for the rack on the lat pulldowns for reps also. 300lbs for 15-17. Maybe some barbell rows too. Definately some chin-ups as well. The camera may even motivate me to hit some extra PR's. If anything, atleast Ill have some decent footage to post to give everyone a better idea of my routine. Ill get some hammer curls in there too most likely. ThanX again brother!!
 
10-28-04 Thursday Chest,Speed Bench,and Abs (KILLED THAT SHIT!! 4 more bench PR's! Closing in on 400)

A very good day today. I hit 4 PR's on the flat bench today. Ill count the 400 for 1/2 a rep too, so itll be 5 PR's in my written journal. :FRlol: Two of these PR's were partial rep PR's and the other 2 are full rep PR's. Rather then improving by the rep, my progress is slow at times, so I progress by 1/4 and 1/2 reps. Once I get a weight half way, Im close to completing the rep. I didnt lockout out 385 last week for example, it was a 3/4 rep, but today I locked out 390 without a problem. I did my two warm-up sets first, but I cut down the reps on my 275lb warm-up set. I usually do 275x8 this time I only did 5 reps. This seems like it might help conserve more energy. Ill be doing this from now on. Then I hit 315x9.5. Not a PR, but only a 1/4 rep from my best. So this meant I was back. Then I went for PR's with 335. I got 335 for 2 sets of 5.5 reps. Thats a 1/2 rep PR since my best was 335x5. I was a little over the half way mark and closer to 3/4's, but I only counted it as half. So 5.5 reps. 335 was feather light today. Moved it VERY quickly. Then after those 2 sets I went on to max out with 390. I KILLED that SHIT on the first attempt. It came up very fast off the bottom and didnt slow until the very top of the lift during lockout. At that point I fought it up. Then I jumped straight up to 400 for 3 attempts. Was good to finally attempt 400. I only got it half way on two of the attempts, but Im VERY close to 400 right now. Ill probabally jump straight to 400 rather then 395 in the following weeks. Ive managed some one rep max PR's even without focusing on one rep max, so Ill likely keep the routine this way, with the main focus on reps. What I mean by this is that I will do the one rep max attempts after Ive exhausted my main attempts for rep PR's. So it may appear my focus is one rep max, but really the reps are exhausted first. Then I decided to try and rep 365 for the first time. I got it 1.5 reps only, but still a half rep PR. Then I went down to 355 and hit it for a double which is a PR since 350x2.5 was my best. Not bad considering it was the end of my bench routine. Then I tried to rep 360 but was pretty burnt out by that point so only got one. I was going to do a few more sets but my training partner had to leave. This was my last week of the M1T. Ill be taking 2 weeks off from it, then going back on again for another low dose cycle. Seems to help alot. Heres the routine:

(196lbs on gym scale before meals and water,clothes on,199lbs after drinking 3lbs of water at the gym) ("Speed Stack")

Bench Press:

135x20
225x12
275x5 (warm-ups, cut my 275lb warm-up set down 3 reps)
315x9.5
335x5.5 (1/2 rep PR. a little over 1/2 way on last rep)
335x5.5 (same as last set)
390x1 (5lb PR)
400x(1/2 way up)
400x (1/2 way up)
400 (fail)
365x1.5 (1/2 rep PR)
355x2 (PR, Up from 350x2.5)
360x1 (Attempted to rep 360)

Speed Bench: (Reps done for maximum speed. Rest times were VERY short today. I even did 5 sets in a row without rest. Easy as always, but seems to help)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Hammer Strength Wide Chest Machine:

270x17 (Slow and controlled)

Abs:

Seated Crunch Machine:

110x15
130x15
135x15
140x15
 
10-30-04 Saturday Quads and Hamstrings

Ive been giving the lower back a break lately. Also, my shins and knee joints had a decent amount of pain today, so I just went light and repped it out. I read some bullshit article in Flex by Dave Fisher boasting about how his 290lb friend had alot of heart and desire because he did 100lb leg extentions for 100 reps. I decided to just throw that into my routine. It burned the quads up nice, but dont see the big deal. Im far from 290lbs in competition shape, and my legs are my worst bodypart. This "feat" was being compared to Tom Platz squatting for 15 mins straight with 275lbs and other such things. I fail to see the big deal. I took some short rest pauses to finish it, but wasnt a problem. Nothing major today, and not much time to train.:

Quads:

Leg Extentions:

70x15
100x100 (with some short rest pauses. PR since Ive never tried it before)
210x15
150x50 (PR for the same reason mentioned above)

Hamstrings:

Leg Curls:

110x15
130x15
120x15
 
10-31-04 Sunday Upper Chest, Shoulders,Rear Delts,Lower Back,Abs and Calves (KILLED SOME SHIT!!)

I hit 2 PR's on the strict inclines today and another on the reverse fly machine for rear delts (300lbs for 20 reps). It was good to hit some PR's on the strict inclines, and now they are catching up to my old records with the regular inclines. I had some undesired hands touching the bar at the end of some of my sets since I didnt have a spotter today, and had to get people from the gym. Still I got 315 for nearly 6 reps on the strict inclines and 275x12. I think I wouldve locked out the 6th rep myself if it wasnt for the hand giving some assistance. I count it as 5.75 (just short of lockout). Its close enough to 6, so 7 will be my goal next time. I was feeling alot of soreness in my shoulders and almost discontinued inclines, but instead I pushed through the slight pain and ended up hitting PR's. Strange thing is, the pain goes away for the most part once I reach 275. Also I have to talk during many of these sets, so that cuts the focus a little. I tell them not to touch the bar, but they do anyway. I also did some lateral raise dropsets starting with 50lbs and working down. Felt good. Heres the routine:

(197lbs on Delray scale with clothes and before meals, different scale then usual) ("Speed Stack")

Strict Incline Presses: (Done on stricter bench)

135x20
225x12 (warm-ups)
275x12 (One Rep PR on strict inclines)
315x5.75 (Nearly a 2 Rep PR on strict inclines.Just short of 6, Im sure I wouldve locked out myself, if not for the unwanted assistance. Cant be 100% though)
315x4.5 (+ 2 forced reps)
315x3
275x7 (+1 forced rep)
225x14 (No spotter present so I didnt go all the way to failure)

Cybex Incline Press Machine (plate loaded):

270x21
360x14.5
450x5.5
320x12

Shoulders:

Dumbell Laterals Dropsets:

15x15 (warm-up)

Dropset #1No rest between sets)

50x15
40x15
30x15
20x15

Dropset #2: (No rest between sets)

40x15
30x15
25x15

Rear Delts:

Reverse Fly Machine:

135x15
195x15
225x15
255x15
300x20 (PR)

Lower Back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Calves:

Seated Calve Raises:

90x20
90x20
90x20
90x20
90x20
90x20
 
DAMM!

You got be beaten on incline right now. Ive been killing flat so my inclines have been pathetic as you have seen in my last few chest routines. I have to decide tomorrow what im going to do. I may go for 8 reps with 405.
 
cwick0 said:
DAMM!

You got be beaten on incline right now. Ive been killing flat so my inclines have been pathetic as you have seen in my last few chest routines. I have to decide tomorrow what im going to do. I may go for 8 reps with 405.
Click to expand...


ThanX for the encouragement brother!! Your going for 405x8 on incline? hahaha I cant see how I have you beat! On my regular inclines where I use a good arch and even put my feet up on the prongs, straighten the knees, Im only a rep or two off my flat bench. Its basically like a standing incline press though. haha These strict ones cut me back a good deal. The bench also seems more upright at this gym. Strong as FUCK brother!! Keep KILLING that shit!!

--------------------------------------------------------------------------
ELITE was down so forgot to add monday's back session
--------------------------------------------------------------------------

11-1-04 Monday Back,Biceps and Abs

I weighed in at 200lbs before meals today. I hope to be 200 or heavier on my chest day on thursday.( Im writing this wednesday night, and my weight is over 200 on my homescale.) Ill also take tuesday and wednesday off from training to come back well rested on thursday. Im planning on trying for a one rep max routine, for the first time in nearly a year. I estimate my current one rep max strength over 400, and would like to hit atleast 395-400 on thursday. Im pretty sure Im going to go straight for max, but Ill see how I feel. I might end up repping 315 and 335 again on bench, then hitting the one rep. Id like to go all out on the one rep max and see where Im at though. Its tempting now that Im so close to 400. Getting back to my back routine, I had ALOT of stomach acid in my throat today. I was swallowing/choking on it the whole time as I exhaled and inhaled which fucked with my reps a bit. It was especially a problem on the dumbell rows. Still a solid back workout. I tried some preachers today also, but felt my back sprain/pull out again slightly. Pulling out my back has just become a part of my routine lately. So I completed the dropset but was very strict. I had finished most of my sets by that point anyway. On a side note, my biceps looked much larger then I expected on the preachers. I havent done these in months due to the main gym I train at. But I was at a different location today and they had the icarian preacher bench that I like. The others are too steep and put pressure on my rotators. Anyway, my arms looked pretty freaky in the mirror on that angle. Now I can really see that extra 3/4 inch size increase. Much wider and thicker then I remember when I last did preachers. My arms always looked largest from that angle though, but a definite increase since the last time. Heres the routine:

(200lbs before meals on gym scale, clothes on) (2 Energy Shot drinks, "Snickers" protein bar)

Back:

Chest Supported T-Bar Rows: (Tried to keep them pretty strict to keep pressure off my lower back and also the hernia-type pain Ive felt on both sides of my intestinal area. Got a few tinges of pain in that area also)

90x15
135x15
180x15
225x10 (5 45lb plates)
250x5.5
205x10

Dumbell Rows on Bench: (Acid in my throat interrupting these)

150x20 (On Right Arm)
150x30 (On Left Arm.. I put the weight down after 20 reps, then picked it up and did 10 more. Pause was due to choking on the stomache acid.)

------------------------------------------------------------
12 Wide-Grip Chin-ups
-----------------------------------------------------------

150x20 (Matched on both arms)

Lat Pulldowns: (Different machine then usual)

150x15
200x15
240x6.5

Low Cable Rows:

160x15
190x15
240x10

Biceps:

25x15 (warm-up)
60x17
85x8
75x10
60x18
70x10

Alternating Dumbell Curls:

35x12 (warm-up for preachers)

Preacher Curls with EZ curl bar:

Dropset: (No rest between sets. Nothing like my usual dropset of 75 reps or more. Arms were pretty fatigued from back. Arms have been getting really tight lately after less sets. Might be the M1T/Nitrix combo. Pulled out back slightly on these also, but continued. Arms looked much larger then I remembered, since I havent done these in months)

140x3
100x4
80x?? (couldnt remember the number)
60x12
40x12
--------
80x9

Abs: (Went light. Abs were still sore and had some hernia type pain.)

110x15
110x15
110x15
115x15
 
Last edited:
405 x 8 on flat, DEFINITELY NOT INCLINE, I WISH.

I think i was just killing myself on flat, so i when i switch back to killing incline first, hopefully i can start repping 335.
 
cwick0 said:
405 x 8 on flat, DEFINITELY NOT INCLINE, I WISH.

I think i was just killing myself on flat, so i when i switch back to killing incline first, hopefully i can start repping 335.
Click to expand...


haha That would be some SICK strength on inclines! Its strong as FUCK on flats as is. That makes sense. If you hit inclines fresh I think youll surprise yourself. I could probabally hit 335x5 using my original incline bench (Icarian) and my fucked up form. Legs straight on the prongs, back arched, like a standing incline press. Angle looks similiar to a flat somewhat. But there is a difference. On the strict inclines its harder but Im making progress on those too. Im thinking of trying 400-405 for a single on thursday. A workout focused on max. I havent done that in atleast a year Im guessing. Im anxious to KILL THAT SHIT now! Ill see how I feel. Keep KILLING it!!
 
11-4-04 Thursday Chest,Speed Bench and Abs (KILLED THAT SHIT!! 5lbs til 400!!)

As a minister of "Kill That Shit" I must KILL THAT SHIT at every waking moment. The joints in my shoulders were quite sore today, but I was hungry to move some weight. Instead of concentrating on reps today I focused on one rep max. Even when my shoulder joints are sore, it doesnt seem to effect my one rep max much, but it does effect the reps sometimes. I got 395 on the first attempt fast off the chest, with some slowdown towards lockout. All in all KILLED SOME MORE SHIT and am one step closer to 400 and 405. Also did some one-armed machine flies with the stack (200lbs) for 15 reps. Felt pretty good to finish off. Heres the routine:

(198lbs before meals,clothes on, on the gym scale) ("Speed Stack", granola bar)

Flat Bench:

135x20
225x12
275x5
315x1
335x2
375x1 (All Warm-ups)
395x1 (5Lb PR, Closing in on 405!)
400 (fail)
405 (fail)
400 (fail)
365x1 (Was going for 2,but fatigued quickly today)
315x6.5
225x23.75

Speed Bench: (Very little rest time between sets. Reps done at maximum speed)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Dumbell Flies:

40x12
70x12
70x8.5

One-Arm Machine Flies: (Each set includes both arms. Arms were done one at a time)

120x15
140x15
160x15
200x15 (All PR's since Ive never done these before)

Abs:

Seated Machine Crunch:

110x15
130x15
140x15
145x15
 
11-5-04 Friday Rack Lockouts,Triceps,Lower Back and Abs (MORE FATALITIES!!)

I decided to do some rack lockouts for the first time in nearly a year. Strangely enough Ive gotten much stronger on them. However this is a different power rack then I used before, and the range of motion seems to be less. Its just an inch or two Im guessing. I hit 545 for 5 reps which is a 90lb PR plus 5 reps. I only partially got 455 before. Could definately be the new rack though. A PR regardless. I thought my lockouts were very weak, but they seem decent now. I felt like I couldve kept increasing on the rack lockouts, but didnt have much training time and wrists were getting alot of pain also. Ill likely try for more next time. I never really felt the rack lockouts in the triceps much before, even though theyre supposed to hit that area the most. Today I felt them in my triceps more and really noticed it when I went into the tricep pressdowns right after. I think Ill add these into my tricep routine occasionally. Including the rack lockouts I did 20 sets of triceps. Felt pretty good. Heres the routine:

Rack Lock-Outs:

225x3
315x5
405x5
455x5 (Everything over 455 is a PR, seems to be partly due to using a different rack)
475x5
500x5
515x4
545x5

Rope Pressdowns:

70x15
110x15
120x15
130x15
150x15
190x12

V-Bar Pressdowns:

130x15
150x15
170x15
190x15

One-Arm Pressdowns:

60x12 (Sets matched on both arms)
60x12

Lower back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15
 
11-6-04 Saturday Quads and Hamstrings (PR for the least amount of sets ever done!!)

I only had 30 mins or slightly longer to train today. Woke up late. My main set was 150lbs on the leg extentions for 60 reps, with some very brief rest pauses to finish the set. I havent been doing presses for legs lately in an effort to rehab my lower back. Didnt get much done today. Heres the routine:

Quads:

Leg Extentions:

90x15
150x60 (10 rep PR, done using brief rest pauses)
210x20
250x20

Hamstrings:

Leg Curls:

70x15
110x15
130x15

Then gym closed.
 
11-7-04 Sunday Upper Chest and Rear Delts


Didnt have as much time as Id like to train today. I ended up skipping direct shoulder work to give the rotators a rest for when I bench 400 on thursday. Thats the plan! I ended up doing inclines even though I was planning to skip them to give my shoulder joints a break. Couldnt resist though. Heres the routine:

("Speed Stack")

Strict Incline Press: (On the strict/harder bench)

135x20
225x12
275x10
315x5.5
315x4.5
275x9.5
225x16.5

Rear Delts:

Reverse Machine Flies:

150x15
195x15
240x15
 
TRUEsoldier said:
KILL THAT FUCKIN SHIT, AND THEN KILL IT FUCKING AGAIN!!!!!!


peace
Click to expand...


:FRlol: :FRlol: :FRlol: ThanX for the encouragement brother!! I should have some pictures of my bench routine on thursday, when I KILL 400!! Ill post them up! Keep KILLING that shit yourself!!
 
1-8-04 Monday Back,Lower Back and Abs


A very low energy workout today. Also felt some nausea after the dumbell rows. I trained on an empty stomache, which usually isnt a problem, but something was off today. I tried sumo-style deadlifts today for the first time.
Meaning the first time I ever gave them much of a chance. It felt akward and Im not sure exactly how to do them right, but it does seem to put the pressure more on the legs, instead of lower back. I did 365, but after that I felt too much strain with the 405, so I didnt even give it a full effort. I can tell my back would pull out again if I went for it. It seems the area that keeps pulling out, is right above my glutes, so Im not sure what that area is called exactly. Not sure how to strengthen it. Hyper extentions dont seem to target the area. Still trying to find ways to work around this. Doesnt seem hopeful at the moment. I also tried a new exercise that some trainer showed me. I worked out with him in the beginning, but he was done about a quarter through my routine. I dont know how to describe the exercise well. Theres two chin-up bars parralel from eachother. Basically I put my legs up on the forward-most bar and pull myself up on the other bar. Looks similiar to a bench press, but its a pull. I think Ill be doing these from now. Felt good. Too weak and nauseated to hit the traps today. Ill save them for later. Heres the routine:

Sumo-Style Deadlifts: (Still dont really know how to do these)

135x3
225x3
315x1
365x1

Hyper Extentions: (Done before 365)

15
15

Wide Grip Chin-ups:

25
21
8.5

Leg Supported Parrallel Pull-Ups: (New exercise, hard to describe)

15 (Plus some forced reps for extra squeeze)
?? (Lost count, forced reps also)
?? (Lost count, forced reps also)

Dumbell Rows On Bench: (Sets matched on both arms)

150x20
150x21

Lat Pulldowns:

165x15
195x15
225x15
255x12

Low Cable Rows:

165x15
210x15
225x15

Hyper Extentions:

15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15
 
last night's chest workout:

incline barbell:
135x20
185x10
225x10
275x10
315x10

flat barbell: all rest pauses
135x10
225x3
315x3
365x3
405x3
425x2 (PR)

incline flyes: I HATE THESE, they cause a ton of stretch marks on my front delts!
40x10
50x10
60x10

50 pushups.

tricep pushdowns
90x10
120x10
150x10 (i think they were 10lb plates, but im not sure).
 
11-11-04 Thursday Chest and Speed Bench (PR with 225 only)

I have failed you all!! I did have a good workout considering I had been up for 28 hours (around 30 now) and only ate 2 energy bars the whole day. Got fucking defeated by 400 though!! Close, but not fuckin close enough!! I got some good pictures out of the whole routine that Ill post up tommorrow, after I get them resized. My anxiety levels were high today so I was very badly rested and didnt eat shit. Surprisingly, I dont think that was the problem at all! I felt great once I got in the gym! I think I should have structured my warm-ups a little differently, and probabally hit 375 before going straight to 400. Thats what worked for me with the 395. All the fucking encouragement is greatly appreciated though, and that shit is on the way VERY soon! I managed a PR today with 225 for 27 reps on my 14th set, but by that point who gives a fuck!! haha KILL THAT SHIT!! Lots of pictures will be posted tommorrow. Benching pics as well as posing and pics on various machines. I wanted to get some more pics in the gym doing exercises so I posed with some lat pulldowns,tricep pressdowns,preacher curls, and hammer curls. A few others too. Nothing heavy,but just wanted to get some gym pics. Heres the routine:

(197lbs before meals, 2 energy bars,"Speed Stack")

Bench Press:

135x20
225x12
275x5
315x1
335x2
400(1/2 way)
400(1/2 way)
400 (fail)
400 (fail)
400 (1/2 way)
400 (1/2 way)
335x5.5
275x14.5
225x27 (2 rep PR)

Hammer Strength Wide Chest Machine:

270x20
360x9
410x3.5

Speed Bench: (30 seconds rest between sets)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
 
JKurz1 said:
Beast...nice work bro..........I'm still waiting for that video........
Click to expand...

ThanX alot brother!! Its a work in progress! Ill be posting up lots of benching and other pics tommorrow as well. Keep KILLING that shit!!
 
cwick0 said:
last night's chest workout:

incline barbell:
135x20
185x10
225x10
275x10
315x10

flat barbell: all rest pauses
135x10
225x3
315x3
365x3
405x3
425x2 (PR)

incline flyes: I HATE THESE, they cause a ton of stretch marks on my front delts!
40x10
50x10
60x10

50 pushups.

tricep pushdowns
90x10
120x10
150x10 (i think they were 10lb plates, but im not sure).
Click to expand...

Crazy strength as always brother!! Keep KILLING that shit!!
 
The big jump from 335 to 400 killed you. if you would have hit 365 for at least one, you probably could have gotten 400, however, with that big jump i bet you shocked/stunned your muscles.


on a side note:
DID I MENTION I HATE FLYS. I couldnt even get 135 on military last night. My left front delt hurt so fucking bad i was forced to quit on military, which was real sad since i did 315 for 3 last week.
 
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Approved Log RoidRage69 Training Log with Purity Source Labs (PSL)
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