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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Re: Prisoner Of Mutilation - The Beast's Training Journal
Ohhh shit !! Longtime brother. Appreciate that shit. Lots of ups and downs and alot of shit in the way but im stubborn as fuck. Always. ha ha
Looking thick and lean yourself from the pic. I made some attempts to get back on the old account and looks like I was here in 2009 briefly, but its good to see one familiar face.
Ill definately post the training sessions, vids and pics here. Back then my access to tech was severely limited. I appreciate all those who stuck by the journal despite any evidence of the lifts. MD for example had periods where there would be people that just came in to call bullshit on lifts. So I appreciate that.
Always good to get any genuine feedback. Will see how the journal is recieved here.
KEEP KILLIN THAT SHIT !!
Ohhh shit !! Longtime brother. Appreciate that shit. Lots of ups and downs and alot of shit in the way but im stubborn as fuck. Always. ha ha
Looking thick and lean yourself from the pic. I made some attempts to get back on the old account and looks like I was here in 2009 briefly, but its good to see one familiar face.
Ill definately post the training sessions, vids and pics here. Back then my access to tech was severely limited. I appreciate all those who stuck by the journal despite any evidence of the lifts. MD for example had periods where there would be people that just came in to call bullshit on lifts. So I appreciate that.
Always good to get any genuine feedback. Will see how the journal is recieved here.
KEEP KILLIN THAT SHIT !!
Re: Prisoner Of Mutilation - The Beast's Training Journal
Appreciate that shit brother
These days I take alot more breaks as needed but ive been getting a little larger each year, muscle wise, since Ive been back in 2007
KILLLLL THAT SHIT !!
Appreciate that shit brother
These days I take alot more breaks as needed but ive been getting a little larger each year, muscle wise, since Ive been back in 2007
KILLLLL THAT SHIT !!
Re: Prisoner Of Mutilation - The Beast's Training Journal
Know what you mean. Now Im just having fun with the shit, and still getting my largest and strongest. Mainly because my metabolism got real slow after 30 and alot of muscle memory after nearly 21 years of the shit
KILLLLLLLLLLLLL
Know what you mean. Now Im just having fun with the shit, and still getting my largest and strongest. Mainly because my metabolism got real slow after 30 and alot of muscle memory after nearly 21 years of the shit
KILLLLLLLLLLLLL
About to train, but Ill detail my plan for today in the next post. Heres an update for those that may have read the early portions of the journal or remember it somewhat.
I was chasing a 405 lb bench press early in this journal. Along with The Brute. We had some awesome fucking exchanges and along with some other great posters, the fire was really kept alive in this journal.
To sum it up, I ended up hitting 395 and 400 just short of lockout but didnt get it. I was doing this with two newly ruptured discs. I ruptured them ignoring pain and brutal training. Those who followed the journal , or look back, can see the extent of the training at that time. I was always on a self destructive rampage, and the results were secondary. For me its the exorcism for my demons that is the primary motive.
Currently I have 6 ruptured discs that I know of, carpal tunnel in both hands, bone spurs and a hiatal hernia. Also extreme exhaustion always. Sleep does almost nothing at times. Plus the usual fucked up digestion from nerves. Ive had numbness in hands for the last 4 years or so. Constant numbness. This was all from brutal training for over 20 years and ignoring pain, constantly KILLIN SHIT. More on that later.
Once I realized I was fucked, I went on a rampage and finished myself off, training violently. I took myself out for 2 years. Lost all size and was down to 157 lbs. It was a mind fuck and identity crisis. Having built this beast and not knowing who I was otherwise. This forced my mind to adapt, and when I came back in 2007 I was of a different mindset then previously. Much more adaptable. Before I was ultra stubborn and would grind myself to destruction without even a good reason. Once I moved in a direction I would not back off. Its the extreme drive and intensity, but its also very destructive.
I started my return in 2007. Skip ahead to maybe march of 2010 and I did hit 405 on the flat bench , at around 208 lbs or so (212 clothed I think). Though I never trained optimally at all, maxing 3 times a week, massive volume at high intensity to failure, etc, I was still trying to hit 400 lbs in 2004 by just throwing it into my routine. So I never tried to do it as a bench specialist. Same when I was deadlifting.
Interesting thing is that I hit 405 when I no longer gave a fuck about benching 405 anymore. I had been doing a massive amount of rep work and I threw in 405 at the end of doing many reps, heavily pre exhausted.
The routine was a record day and the lifts were
135 warm up
225x52
275x30
315x23
340x12
365x8
maybe 385 for a few reps
then 405
These were 3/4 ballistic style reps, except for the heavier weights which were locked out. 405 was locked. I was on superdrol at the time. Extremely toxic oral and made me very ill. Could hardly eat but gained 9 reps on my 315 bench in 3 weeks, hitting 23 reps. This was before it was banned. Id never take it again because I had a shitload of side effects. At the end I couldnt hardly stay awake, or keep food down, and I was getting black out sensations after sets, and sometimes when trying to sleep.
If you check in my signature link, to the other journal on MD, you can find the details of that period and training.
Right now Im taking that attitude into my training and lifestyle as well. Im balancing the training around my life and not the other way around. My eating now is more half ass and I have more off days with not eating alot. With the slower metabolism and muscle memory Im at my largest now overall, so its working. I learned alot after taking myself out so many times. I found that I can take 10 months off and still get it back in a few months. So that changes the way I approach shit
KILL THAT SHIT
I was chasing a 405 lb bench press early in this journal. Along with The Brute. We had some awesome fucking exchanges and along with some other great posters, the fire was really kept alive in this journal.
To sum it up, I ended up hitting 395 and 400 just short of lockout but didnt get it. I was doing this with two newly ruptured discs. I ruptured them ignoring pain and brutal training. Those who followed the journal , or look back, can see the extent of the training at that time. I was always on a self destructive rampage, and the results were secondary. For me its the exorcism for my demons that is the primary motive.
Currently I have 6 ruptured discs that I know of, carpal tunnel in both hands, bone spurs and a hiatal hernia. Also extreme exhaustion always. Sleep does almost nothing at times. Plus the usual fucked up digestion from nerves. Ive had numbness in hands for the last 4 years or so. Constant numbness. This was all from brutal training for over 20 years and ignoring pain, constantly KILLIN SHIT. More on that later.
Once I realized I was fucked, I went on a rampage and finished myself off, training violently. I took myself out for 2 years. Lost all size and was down to 157 lbs. It was a mind fuck and identity crisis. Having built this beast and not knowing who I was otherwise. This forced my mind to adapt, and when I came back in 2007 I was of a different mindset then previously. Much more adaptable. Before I was ultra stubborn and would grind myself to destruction without even a good reason. Once I moved in a direction I would not back off. Its the extreme drive and intensity, but its also very destructive.
I started my return in 2007. Skip ahead to maybe march of 2010 and I did hit 405 on the flat bench , at around 208 lbs or so (212 clothed I think). Though I never trained optimally at all, maxing 3 times a week, massive volume at high intensity to failure, etc, I was still trying to hit 400 lbs in 2004 by just throwing it into my routine. So I never tried to do it as a bench specialist. Same when I was deadlifting.
Interesting thing is that I hit 405 when I no longer gave a fuck about benching 405 anymore. I had been doing a massive amount of rep work and I threw in 405 at the end of doing many reps, heavily pre exhausted.
The routine was a record day and the lifts were
135 warm up
225x52
275x30
315x23
340x12
365x8
maybe 385 for a few reps
then 405
These were 3/4 ballistic style reps, except for the heavier weights which were locked out. 405 was locked. I was on superdrol at the time. Extremely toxic oral and made me very ill. Could hardly eat but gained 9 reps on my 315 bench in 3 weeks, hitting 23 reps. This was before it was banned. Id never take it again because I had a shitload of side effects. At the end I couldnt hardly stay awake, or keep food down, and I was getting black out sensations after sets, and sometimes when trying to sleep.
If you check in my signature link, to the other journal on MD, you can find the details of that period and training.
Right now Im taking that attitude into my training and lifestyle as well. Im balancing the training around my life and not the other way around. My eating now is more half ass and I have more off days with not eating alot. With the slower metabolism and muscle memory Im at my largest now overall, so its working. I learned alot after taking myself out so many times. I found that I can take 10 months off and still get it back in a few months. So that changes the way I approach shit
KILL THAT SHIT
About to hit my light chest day. I only have access to the 125 lb dumbbells , so it forces me not to go too heavy with those. Its good because my heavy days now include 540 lb hammerstrength inclines and 630 lb shoulder presses on the nautilus overhead. So ive been trying to cycle those heavier days in every other week, sometimes a few weeks between heavy and light sessions.
The video link in my signature includes those lifts.
So it forces me to use high reps since I almost always train to failure. Chest and shoulder day is really one of the only days left where I still use progressive resistance. I have pretty much maxed out progressive resistance on everything else, tendon wise. Tendons become the weak links and at this stage going for max numbers will detach my shit. The muscle can handle alot more weight, but the tendons will only take the abuse for so long.
Thats another difference with how I train currently, as opposed to previously in this journal. It used to be trying to hit records on every set, even my warm ups which I took to failure. This was done at a very high volume as well. Now youll see Im more result focused on sending growth signals, but that mentality within me will always be a driving force. I just try to restrain it and use it tactically to my benefit rather than demise. Ive broken my body more times then I can count.
Some possible targets today may include, Incline Dumbbell Presses, 100x40 plus, 125x20 plus. Those are both the lower end and higher end weights and numbers. The inbetweens have number targets as well but I dont always hit the same weights. I may do 110, I may do 115, I may do both, its not in stone with incline dumbbells.
With incline dumbbells they are still very awkward for me, and getting them in position uses most of my energy. Ive never been a consistant dumbbell presser as I was always barbell focused as my main chest movements. When I came back, I only had access to 100s or so for the dumbbell presses, so Id only do shoulder presses with them. Was way too light for chest. I was pressing around 400 , so I wasnt going to limit myself to 200 lbs.
After I finish with a few high rep record attempts on dumbbells Ill just be doing my regular pump shit. I was going up to 425 or more on the seated flies, machine, with long holds, but after a while all the available pins get bent and it becomes a huge pain in the ass to find straight ones to use, to pin more plates on. Tried bringing in a screw driver and it bent immediately under 90 lbs, when I tried to load the tricep stack up to 300. I think I need to by some thick bolts cheap, and bring them. That may work.
KILL THAT SHIT
The video link in my signature includes those lifts.
So it forces me to use high reps since I almost always train to failure. Chest and shoulder day is really one of the only days left where I still use progressive resistance. I have pretty much maxed out progressive resistance on everything else, tendon wise. Tendons become the weak links and at this stage going for max numbers will detach my shit. The muscle can handle alot more weight, but the tendons will only take the abuse for so long.
Thats another difference with how I train currently, as opposed to previously in this journal. It used to be trying to hit records on every set, even my warm ups which I took to failure. This was done at a very high volume as well. Now youll see Im more result focused on sending growth signals, but that mentality within me will always be a driving force. I just try to restrain it and use it tactically to my benefit rather than demise. Ive broken my body more times then I can count.
Some possible targets today may include, Incline Dumbbell Presses, 100x40 plus, 125x20 plus. Those are both the lower end and higher end weights and numbers. The inbetweens have number targets as well but I dont always hit the same weights. I may do 110, I may do 115, I may do both, its not in stone with incline dumbbells.
With incline dumbbells they are still very awkward for me, and getting them in position uses most of my energy. Ive never been a consistant dumbbell presser as I was always barbell focused as my main chest movements. When I came back, I only had access to 100s or so for the dumbbell presses, so Id only do shoulder presses with them. Was way too light for chest. I was pressing around 400 , so I wasnt going to limit myself to 200 lbs.
After I finish with a few high rep record attempts on dumbbells Ill just be doing my regular pump shit. I was going up to 425 or more on the seated flies, machine, with long holds, but after a while all the available pins get bent and it becomes a huge pain in the ass to find straight ones to use, to pin more plates on. Tried bringing in a screw driver and it bent immediately under 90 lbs, when I tried to load the tricep stack up to 300. I think I need to by some thick bolts cheap, and bring them. That may work.
KILL THAT SHIT
Forgot to include this:
Walking Beast's Journal - Page 281
Thats the link to the journal from 2008 to current. Was unable to fit it into my signature.
I should have a few videos to post when I get back
KILLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL
Walking Beast's Journal - Page 281
Thats the link to the journal from 2008 to current. Was unable to fit it into my signature.
I should have a few videos to post when I get back
KILLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL
Chest and delts
Light and low volume session.
Two small PRs today with the dumbbell inclines, 100x41 and 125x16. Strength increases have been starting to slow down since Ive been back from the 10 month break, but the creatine may be starting to kick in now. I was a little heavier today because I was eating heavier the last few days. Comes in phases with me now. Not busting my ass with eating currently.
Next few days I should be eating heavier though as I picked up 20 lbs of tilapia, 80 chicken nuggets and have atleast 5 twelve oz bags of shrimp, so have to make some room in the freezer for carb filler shit. Also have been using MTS whey, about 100 grams of protein post workout. Easiest to get in then.
Joints felt good today but havent noticed a change from being on the joint complete liquid, but will give it a few months. Still on intraworkout aminos, Pro bcaa, about 2-3 scoops on training days. May be helping as well. Any edge at this stage is good
235 lbs after meal
Incline Dumbbell Presses (constant tension style)
55x80 (warm up , not to failure)
100x41 (PR, I believe. See video)
125x16 (PR, I believe, havent done these in a while heavier. See video)
115x20
Skipped my 115 warm up set today. As usual getting them in position and in a good groove is the most awkward part for me. Threw up the 125s quicker today though.
Nautilus Horizontal Chest Press (plate loaded) (Barbell style grip)
90x70 (warm up, 40 with palms facing grip, 30 with barbell style grip)
180x30 (warm up)
270x35
No rest til line
360x7
270x8
180x15
---------
Nautilus Overhead Press (plate loaded)
180x30 warm up
360x15 (seat up higher, so more depth)
450x13 (seat set around the usual height. See video)
No rest til line
see video
540x9
450x5
360x7
270x7
180x16
--------
Dont usually hit these on my light day but didnt go up to 630 today
Seated Machine Fly
Long holds
220x15 warm up
295x10
No rest til line
Still long holds, see video
385x8 (max I could pin onto the machine)
340x5
295x6
250x5
220x5
190x7
145x8
--------
Some of the weights may be a little off, but usually only drop a few plates per set of the dropset, so its close
Dumbbell Laterals (more of a hybrid trap heavy movement. I do these for traps)
No rest til line
45x40
65x10
55x10
----------------
No rest til line
45x30
65x10
55x10
-------------
no rest til line
65x20
55x10
45x10
-------------------
KILL THAT SHIT
videos below
Light and low volume session.
Two small PRs today with the dumbbell inclines, 100x41 and 125x16. Strength increases have been starting to slow down since Ive been back from the 10 month break, but the creatine may be starting to kick in now. I was a little heavier today because I was eating heavier the last few days. Comes in phases with me now. Not busting my ass with eating currently.
Next few days I should be eating heavier though as I picked up 20 lbs of tilapia, 80 chicken nuggets and have atleast 5 twelve oz bags of shrimp, so have to make some room in the freezer for carb filler shit. Also have been using MTS whey, about 100 grams of protein post workout. Easiest to get in then.
Joints felt good today but havent noticed a change from being on the joint complete liquid, but will give it a few months. Still on intraworkout aminos, Pro bcaa, about 2-3 scoops on training days. May be helping as well. Any edge at this stage is good
235 lbs after meal
Incline Dumbbell Presses (constant tension style)
55x80 (warm up , not to failure)
100x41 (PR, I believe. See video)
125x16 (PR, I believe, havent done these in a while heavier. See video)
115x20
Skipped my 115 warm up set today. As usual getting them in position and in a good groove is the most awkward part for me. Threw up the 125s quicker today though.
Nautilus Horizontal Chest Press (plate loaded) (Barbell style grip)
90x70 (warm up, 40 with palms facing grip, 30 with barbell style grip)
180x30 (warm up)
270x35
No rest til line
360x7
270x8
180x15
---------
Nautilus Overhead Press (plate loaded)
180x30 warm up
360x15 (seat up higher, so more depth)
450x13 (seat set around the usual height. See video)
No rest til line
see video
540x9
450x5
360x7
270x7
180x16
--------
Dont usually hit these on my light day but didnt go up to 630 today
Seated Machine Fly
Long holds
220x15 warm up
295x10
No rest til line
Still long holds, see video
385x8 (max I could pin onto the machine)
340x5
295x6
250x5
220x5
190x7
145x8
--------
Some of the weights may be a little off, but usually only drop a few plates per set of the dropset, so its close
Dumbbell Laterals (more of a hybrid trap heavy movement. I do these for traps)
No rest til line
45x40
65x10
55x10
----------------
No rest til line
45x30
65x10
55x10
-------------
no rest til line
65x20
55x10
45x10
-------------------
KILL THAT SHIT
videos below
More videos coming but it will probably take about an hour for everything to upload
About to hit some back and delts. Dont really have a plan as Im real torn up, especially the arms and shoulder joints, tendons, etc. Main goal will just be to send growth signals during this phase. Id say right now its about 75 percent maintenance and 25 percent growth phase. Growth is starting to slow down but still occuring, however I am not pushing eating heavily just yet. When I do, training will mostly remain the same (aside from getting stronger and hitting more weight and reps), and diet will be the main thing that increases. At the very least Im maintaining a base size that is around the largest Ive ever been. So that is a very solid starting point for a growth phase when the time comes.
Training is mostly instinctual as always but I have a few routines within the routine, that have been more stable lately. Such as my lighter pressing day focusing on high rep incline dumbbell presses and my heavy pressing day focusing on hammer strength incline and nautilus overhead press (as a secondary movement). Alternating heavy and light weeks for chest and shoulders has been giving my joints alot more longetivity. Before I would do every session heavy, through the pain as well. You can see in some videos where I have a steel wrist brace on and am maxing out the hammer strength inclines. I only listen to pain now to extend my training life before any long breaks. Otherwise I can ignore anything when training. Thats how I ruptured six discs and alot of other damage.
I just want to feel some nice contractions today. I may mix fast rowing with some long holds. I dont think Ill be going over 450 today on the hammer strength rows but cant really say until I start throwing some shit around. Ill try to get something on video just to give the journal a little fire. I post videos of some of my lighter lifts now too, just to give some insight into the training and spread some fire for those that stop by.
Im no longer limited to just text, so I think its a valuable thing to add some animation and visuals to the journal regularly. Its also useful for me to see what I was doing from various time periods. A big reason Ive kept these online journals alive is because the organization is much better than my own. The videos and pictures are all together with the text. In my archives I have to match everything so its much easier to view this way. I always provide direct and honest feedback and that also helps me when viewing backlogs of my training journals.
Appreciate those who have supported the journal blindly, before the tech, and welcome all new comers to start discussions or post thier own stories and experiences about lifting
KILL THAT SHIT
Training is mostly instinctual as always but I have a few routines within the routine, that have been more stable lately. Such as my lighter pressing day focusing on high rep incline dumbbell presses and my heavy pressing day focusing on hammer strength incline and nautilus overhead press (as a secondary movement). Alternating heavy and light weeks for chest and shoulders has been giving my joints alot more longetivity. Before I would do every session heavy, through the pain as well. You can see in some videos where I have a steel wrist brace on and am maxing out the hammer strength inclines. I only listen to pain now to extend my training life before any long breaks. Otherwise I can ignore anything when training. Thats how I ruptured six discs and alot of other damage.
I just want to feel some nice contractions today. I may mix fast rowing with some long holds. I dont think Ill be going over 450 today on the hammer strength rows but cant really say until I start throwing some shit around. Ill try to get something on video just to give the journal a little fire. I post videos of some of my lighter lifts now too, just to give some insight into the training and spread some fire for those that stop by.
Im no longer limited to just text, so I think its a valuable thing to add some animation and visuals to the journal regularly. Its also useful for me to see what I was doing from various time periods. A big reason Ive kept these online journals alive is because the organization is much better than my own. The videos and pictures are all together with the text. In my archives I have to match everything so its much easier to view this way. I always provide direct and honest feedback and that also helps me when viewing backlogs of my training journals.
Appreciate those who have supported the journal blindly, before the tech, and welcome all new comers to start discussions or post thier own stories and experiences about lifting
KILL THAT SHIT
Back and delts
Light and low volume
Arms and shoulders pretty tore up prior. Zero fuckin energy prior. Once I got in there I was able to grind it out though. Got a great contraction in lats today and real swollen pump in them. I can feel that shit expanding. Was heavier today at 236 lbs. Only 6 lbs below my heaviest which was in 2012 and much sloppier. I was also bloated with food and liquid when I hit that weight, this time only one meal. Chest/back is a few inches larger though too and gut much smaller.
Havent used straps in years as my grip is beyond sufficient for any weight that I row, but starting to feel alot of tightness in wrists while gripping. Comes in phases. Not enough to cut any of my sets short though. I stopped using them because I felt that strapping over 730 lbs to my wrists during beast lifts in 2003 (at 185 lbs), and rows over the years with many hundreds of pounds for massive volume, was pulling my hands off the bone and causing the carpal tunnel and numbness I now have in both hands. One possible factor of many.
Left inner elbow tendon below bicep starting to flare up a little towards the end. With the lat pulldowns I switched over to holds at the bottom so that I would not need to go beyond the 300 lb stack. When I do long holds this makes the weight feel 4 to 5 times heavier rep wise as well. So its a great technique when trying to get the most out of lighter weights (for tendon breaks).
Beyond that I also will stack multiple beyond failure techniques together in one massive set sometimes. Knowing how to order them for maximum muscle torture just takes some thought and experimentation. There is static failure (holds), eccentric failure (negative part of movement done slow), concentric failure , and then theres dropsets, rest pause, supersets, partial ranges of motion and various other techniques that can be mixed together in one set. Figuring it out is the easy part, completing it takes some mental drive and pain tolerance. Fuck muscle confusion , KILL THAT SHIT every session unless you have injuries youre training around. Consistant, high volume, high intensity (to failure), and progressive training (look to add reps every set, even warm ups, every session, every fucking exercise) is the type of mentality and mindset ive always trained with. Of course after nearly 21 years its modified for my own preservation and longetivity. Instinctual. I dont really need progressive resistance anymore to grow, there is many ways to torture the muscle without super heavy weights. Embrace the fucking pain.
Mostly fast ballistics but making sure to get that deep stretch and cramping contraction on each rep. Going through the motions really is ineffective with back especially. When I started to feel my back contract and cramp is when my back started to blow up. I was doing long holds for a while but my back got used to it, so now im going back to my old style of ballistics , except this time much more controlled. Dont let the weight yank my shoulders out of the sockets anymore at the top. I perform a very quick tight lat contraction and stretch at the end of a row or pulldown and then feel it stretch while still fully contracted. Gives a cramping type sensation and pumps the fuck out of my lats. Slow or quick reps are effective for me either way with that mind connection to the muscle.
Also have been taking in 100 grams of MTS whey protein post workout. (4 scoops) This is an easy way to get it down and then eat shortly afterward. I mix 5 grams of creatine in it as well. So somedays I get 13 or so grams of creatine. Might be kicking in as weight is coming up. I have also started eating heavily last few days. Yesterday only 100 grams of protein but for the most part more food intake is bringing size back up again
236 lbs after meal (3 lbs added to scale weight to match other gym)
Hammerstrength Iso High Row
90x50 (warm up not to failure)
180x20
270x20
360x8
Most of these not to failure, just pump shit
Iso Low Row Hammer Strength
180x30
270x20
360x15
Same thing. I havent been dropsetting back much lately because it takes away from heavier straight sets, and heavier overall training that could be used. When possible I prefer straight sets for most body parts with longer rests between.
Low Cable Rows
195x20 warm up, not to failure
255x20 (see video)
300x12 (see video)
Lat Pulldowns with curved medium length bar (palms facing grip)
195x15 warm up
255x10 (brief holds, see video)
300x5 (brief holds see video)
Elbow inner tendon starting to flare up so decided to move onto mostly Dumbbell laterals (my version that hits mostly traps)
Dumbbell Laterals (hybrid movement, mostly traps these days)
No rest til line
40x40
60x10
40x10
50x10
-------
For dumbbell laterals I basically rested very little between all sets. I just kept fucking moving for the most part and pumped my traps to the point of having neck pain holding my head up. Very swollen and full pump.
75x10
60x20 (these werent dropsetted, straight sets, but very little rest between all of this)
No rest til line
60x10
50x10
---------------
No rest til line
75x10
60x10
50x10
--------------
no rest til line
75x20
60x10
50x10
------------------
Cybex Lat pull (pin loaded)
210x15 (long holds)
tendon irritated as mentioned so didnt hit any more row work
Db laterals
no rest til line
75x15
60x10
50x10
--------
KILL THAT SHIT
videos below
Light and low volume
Arms and shoulders pretty tore up prior. Zero fuckin energy prior. Once I got in there I was able to grind it out though. Got a great contraction in lats today and real swollen pump in them. I can feel that shit expanding. Was heavier today at 236 lbs. Only 6 lbs below my heaviest which was in 2012 and much sloppier. I was also bloated with food and liquid when I hit that weight, this time only one meal. Chest/back is a few inches larger though too and gut much smaller.
Havent used straps in years as my grip is beyond sufficient for any weight that I row, but starting to feel alot of tightness in wrists while gripping. Comes in phases. Not enough to cut any of my sets short though. I stopped using them because I felt that strapping over 730 lbs to my wrists during beast lifts in 2003 (at 185 lbs), and rows over the years with many hundreds of pounds for massive volume, was pulling my hands off the bone and causing the carpal tunnel and numbness I now have in both hands. One possible factor of many.
Left inner elbow tendon below bicep starting to flare up a little towards the end. With the lat pulldowns I switched over to holds at the bottom so that I would not need to go beyond the 300 lb stack. When I do long holds this makes the weight feel 4 to 5 times heavier rep wise as well. So its a great technique when trying to get the most out of lighter weights (for tendon breaks).
Beyond that I also will stack multiple beyond failure techniques together in one massive set sometimes. Knowing how to order them for maximum muscle torture just takes some thought and experimentation. There is static failure (holds), eccentric failure (negative part of movement done slow), concentric failure , and then theres dropsets, rest pause, supersets, partial ranges of motion and various other techniques that can be mixed together in one set. Figuring it out is the easy part, completing it takes some mental drive and pain tolerance. Fuck muscle confusion , KILL THAT SHIT every session unless you have injuries youre training around. Consistant, high volume, high intensity (to failure), and progressive training (look to add reps every set, even warm ups, every session, every fucking exercise) is the type of mentality and mindset ive always trained with. Of course after nearly 21 years its modified for my own preservation and longetivity. Instinctual. I dont really need progressive resistance anymore to grow, there is many ways to torture the muscle without super heavy weights. Embrace the fucking pain.
Mostly fast ballistics but making sure to get that deep stretch and cramping contraction on each rep. Going through the motions really is ineffective with back especially. When I started to feel my back contract and cramp is when my back started to blow up. I was doing long holds for a while but my back got used to it, so now im going back to my old style of ballistics , except this time much more controlled. Dont let the weight yank my shoulders out of the sockets anymore at the top. I perform a very quick tight lat contraction and stretch at the end of a row or pulldown and then feel it stretch while still fully contracted. Gives a cramping type sensation and pumps the fuck out of my lats. Slow or quick reps are effective for me either way with that mind connection to the muscle.
Also have been taking in 100 grams of MTS whey protein post workout. (4 scoops) This is an easy way to get it down and then eat shortly afterward. I mix 5 grams of creatine in it as well. So somedays I get 13 or so grams of creatine. Might be kicking in as weight is coming up. I have also started eating heavily last few days. Yesterday only 100 grams of protein but for the most part more food intake is bringing size back up again
236 lbs after meal (3 lbs added to scale weight to match other gym)
Hammerstrength Iso High Row
90x50 (warm up not to failure)
180x20
270x20
360x8
Most of these not to failure, just pump shit
Iso Low Row Hammer Strength
180x30
270x20
360x15
Same thing. I havent been dropsetting back much lately because it takes away from heavier straight sets, and heavier overall training that could be used. When possible I prefer straight sets for most body parts with longer rests between.
Low Cable Rows
195x20 warm up, not to failure
255x20 (see video)
300x12 (see video)
Lat Pulldowns with curved medium length bar (palms facing grip)
195x15 warm up
255x10 (brief holds, see video)
300x5 (brief holds see video)
Elbow inner tendon starting to flare up so decided to move onto mostly Dumbbell laterals (my version that hits mostly traps)
Dumbbell Laterals (hybrid movement, mostly traps these days)
No rest til line
40x40
60x10
40x10
50x10
-------
For dumbbell laterals I basically rested very little between all sets. I just kept fucking moving for the most part and pumped my traps to the point of having neck pain holding my head up. Very swollen and full pump.
75x10
60x20 (these werent dropsetted, straight sets, but very little rest between all of this)
No rest til line
60x10
50x10
---------------
No rest til line
75x10
60x10
50x10
--------------
no rest til line
75x20
60x10
50x10
------------------
Cybex Lat pull (pin loaded)
210x15 (long holds)
tendon irritated as mentioned so didnt hit any more row work
Db laterals
no rest til line
75x15
60x10
50x10
--------
KILL THAT SHIT
videos below
About to hit an arm and leg maintenance session if I have the time. Fucking gym closes in a few hours. Early on weekends.
Wanted to get in atleast some leg work to make up for missing yesterday, but will see.
Arms dont really need to be anihilated because the tendons and muscles are starting to get more tender and beat up the last few weeks, so anything is sufficient for them now.
KILL THAT SHIT
Wanted to get in atleast some leg work to make up for missing yesterday, but will see.
Arms dont really need to be anihilated because the tendons and muscles are starting to get more tender and beat up the last few weeks, so anything is sufficient for them now.
KILL THAT SHIT
Arms and legs maintenance session
Super light and low volume, time constraints
Tore up, very weak today
Missed legs yesterday so wanted to get some blood in em and hit some light arms. Arms are torn to hell, mainly biceps lately. So itll be time to either train em lighter or take a break from arms training, or bicep training specifically.
Knees getting beat up too, so I may experiment with high rep leg press and shit like that. Extentions have been fucking with my knees. Dont usually go over 100 reps on leg presses but did some rest pause with 150 rep sets and burned the fuck out of my legs pump and pain wise. Since its beyond failure its much more intense then repping out 1200 or other heavier weights to failure. So it may be a good alternative to give my joints a break
Creatine has been tearing up my digestive system and interferring with food intake and training at times so it may not be worth the extra 3 lbs it may have given me in bodyweight. Will see though
235 lbs after waffle (not really a meal) (3 lbs added to match other scale)
4 scoops of Modern BCAAs which I just started today. Put it in 64 oz water. I was planning a long session so I wanted to see if it would help with endurance and quality of the sets. Today was a strained and weak session though
No rest til line
alternating db curl
45x10
110x5 standing cambered bar curl
--------------
alt db curl
35x20
Incline Dumbbell Curls (steep incline. Biceps tender as fuck today, so not pushing muscle failure)
35x15
35x15
35x15
V bar pressdowns
KILOGRAMS for pressdowns
Range is up to chin or forehead and back down, very strict, triceps locking and cramping somewhat today too
no rest til line
35x50
65x20
95x10 (210 lb stack)
------
No rest til line
95x20
72x15
57x15
-----------------
no rest til line
95x10
72x10
57x15
---------------
straight bar pressdown
KILOGRAMS still
same range
no rest til line
65x15
95x5
------------
incline dumbbell curl (steep incline)
50x10
45x5 alternating db curl
----------------------
Leg extentions
Brief rest pauses used only
100x100
145x100
Seated Leg Curl
95x30
130x10
170x10
Hamstrings super tight as well
Leg press
Brief rest pauses only
300x150
400x150
500x110 (knee pain starting to flare up)
Hip adductor
no rest til line
70x40
130x20
205x5
---------------
no rest til line
205x10
145x10-15
125x15
holds mixed in as usual
----------------
Hip Abductor
no rest til line
70x50
110x15
170x5
---------------
no rest til line
130x12
110x10
90x5
--------
KILL THAT SHIT
Super light and low volume, time constraints
Tore up, very weak today
Missed legs yesterday so wanted to get some blood in em and hit some light arms. Arms are torn to hell, mainly biceps lately. So itll be time to either train em lighter or take a break from arms training, or bicep training specifically.
Knees getting beat up too, so I may experiment with high rep leg press and shit like that. Extentions have been fucking with my knees. Dont usually go over 100 reps on leg presses but did some rest pause with 150 rep sets and burned the fuck out of my legs pump and pain wise. Since its beyond failure its much more intense then repping out 1200 or other heavier weights to failure. So it may be a good alternative to give my joints a break
Creatine has been tearing up my digestive system and interferring with food intake and training at times so it may not be worth the extra 3 lbs it may have given me in bodyweight. Will see though
235 lbs after waffle (not really a meal) (3 lbs added to match other scale)
4 scoops of Modern BCAAs which I just started today. Put it in 64 oz water. I was planning a long session so I wanted to see if it would help with endurance and quality of the sets. Today was a strained and weak session though
No rest til line
alternating db curl
45x10
110x5 standing cambered bar curl
--------------
alt db curl
35x20
Incline Dumbbell Curls (steep incline. Biceps tender as fuck today, so not pushing muscle failure)
35x15
35x15
35x15
V bar pressdowns
KILOGRAMS for pressdowns
Range is up to chin or forehead and back down, very strict, triceps locking and cramping somewhat today too
no rest til line
35x50
65x20
95x10 (210 lb stack)
------
No rest til line
95x20
72x15
57x15
-----------------
no rest til line
95x10
72x10
57x15
---------------
straight bar pressdown
KILOGRAMS still
same range
no rest til line
65x15
95x5
------------
incline dumbbell curl (steep incline)
50x10
45x5 alternating db curl
----------------------
Leg extentions
Brief rest pauses used only
100x100
145x100
Seated Leg Curl
95x30
130x10
170x10
Hamstrings super tight as well
Leg press
Brief rest pauses only
300x150
400x150
500x110 (knee pain starting to flare up)
Hip adductor
no rest til line
70x40
130x20
205x5
---------------
no rest til line
205x10
145x10-15
125x15
holds mixed in as usual
----------------
Hip Abductor
no rest til line
70x50
110x15
170x5
---------------
no rest til line
130x12
110x10
90x5
--------
KILL THAT SHIT
Considering taking this week off entirely. Planning a growth phase maybe midway through the month. Arms have been tore up as hell, even knees, so a week off should help slightly. I dont want to start a growth phase training way lighter than I should be, so any recovery is useful. I should start the growth phase at around the largest ive been. So there should be some new size and strength gains upcoming in the next few months.
I wont bust my ass with food but shouldnt lose any noticable size or strength. I took 6 days off the beginning of last month and came back stronger with my chest work.
Also have a sickness coming on. Congestion, runny nose, sore throat, nothing major. Usually train through it but I want to let my arms heal up some this week
KILL THAT SHIT
I wont bust my ass with food but shouldnt lose any noticable size or strength. I took 6 days off the beginning of last month and came back stronger with my chest work.
Also have a sickness coming on. Congestion, runny nose, sore throat, nothing major. Usually train through it but I want to let my arms heal up some this week
KILL THAT SHIT
GETTIN FUCKIN RESTLESS !!! Took off monday through friday. Was going to come back on monday. To rest my torn up arms and knees. Cant sleep, so feel like skippin it and training some chest and delts. Will still allow my arms and knees to recover.
Think that I will hit another light chest session. Ive been alternating heavy and light every other week with chest but I want more recovery, so Ill maybe throw in another light session today and maybe even next week. About half way through this month I will switch into a full growth phase. Eating will be as heavy as possible during that phase. Should last 2 months. Im planning to hit some significant size increases and strength increases during that phase. Main focus size, but strength,volume and intensity is always at my foundation.
My lowest and highest rep targets today will probably be , Incline Dumbbell Presses, 100x41 + and 125x16 +. 50 and 20 if possible. With dumbbells its stability that I always waste the most energy with, but has been improving. By midway this month though, strength increases should become more rapid again. If I hit any other weights inbetween those, then Ill have much more high rep targets as well. 125s are all I have access to at these gyms, but today is my light session anyway.
KILL THAT SHIT !!
Think that I will hit another light chest session. Ive been alternating heavy and light every other week with chest but I want more recovery, so Ill maybe throw in another light session today and maybe even next week. About half way through this month I will switch into a full growth phase. Eating will be as heavy as possible during that phase. Should last 2 months. Im planning to hit some significant size increases and strength increases during that phase. Main focus size, but strength,volume and intensity is always at my foundation.
My lowest and highest rep targets today will probably be , Incline Dumbbell Presses, 100x41 + and 125x16 +. 50 and 20 if possible. With dumbbells its stability that I always waste the most energy with, but has been improving. By midway this month though, strength increases should become more rapid again. If I hit any other weights inbetween those, then Ill have much more high rep targets as well. 125s are all I have access to at these gyms, but today is my light session anyway.
KILL THAT SHIT !!
Chest and delts
Very light and low volume today
Was a few reps weaker today but also went off the creatine and took 6 days off. So one of those may have been a factor. The monohydrate just wasnt worth the trade off. Tore my stomach up way too much. Regardless I should see some large strength and size increases without the creatine, midway through this month when I hit a growth phase. Ill be consuming as much food as I can afford and fit into my gut for 2 months. So far since ive been back from my 10 month break the eating has been more half assed. Though the last few months have been more consistant.
Eating was decent during my 6 days off. I was averaging between 180-220 protein. Calories were just enough to maintain. I didnt allow myself to get too hungry. I dont see the point of over-eating during breaks. I notice new fat gain if anything when Ive done that. Id rather come back a little lighter then fatter.
Inner elbows were starting to get some sharp pain. Nothing major, but when I can feel it through the elbow sleeves it means that its better not to ignore it. I did train through it but only to an extent. I want to save my joints as much as possible for the upcoming growth phase. I may even hit light machine work next week for chest.
Traps have been looking much thicker and taller lately. So they are starting to sprout back up from my modifed dumbbell laterals. Ive been putting an extra emphasis on tightening my traps and locking in that tightness to keep a constant tension during the movement. Theyve been really swelling up with blood since Ive done that. I noticed this last time I took a 6 day break. Makes me think that maybe some body parts may even need lower volume. I sure as fuck know that Im not undertraining my arms, for example. Ive done 78 sets in a single session, to failure and beyond. Ive done twice a week arm training that was 50 sets each (100 sets for the week), etc. My arms are stubborn as fuck. The only thing I havent really tried is less volume. I may consider trying that at some stage. I definately notice that different muscle groups need to be trained differently and in different rep ranges. My legs need super high reps to failure. Biceps seem to respond better to a strict 10-15. Legs it may be 100-150 reps with rest pause. So I definately believe that there are different types of fibers and rep ranges that need to be found for each bodypart to get the most growth. I mostly trained for the vent but now I want to try and grow some shit. I will always train for that vent though. If im forced to train light I will just take a very long break, as I do these days.
I have no doubt my back, traps, chest will gain alot of size during this upcoming growth phase. Back/chest has been coming up 1-2 inches on average per year, since ive been back in 2007. The first few years was muscle memory, but beyond that was new muscle. Legs grow very quickly too. Upper thigh area. Arms is really the only area that is stubborn as fuck, as ive had arms around 19 inches since late 2004. Some major setbacks since but regardless they should be well into the 20s by now, based on all the other growth Ive gotten and how hard I hit them. So I think something needs to change. Maybe I just need more consistant time in the gym without taking myself out too. Will see how shit progresses
235 lbs after previous nights meals, stayed up to train
Incline Dumbbell Presses (3/4 reps)
55x70 warm up, not failure
100x40 (1 rep off from last week. See video)
125x13 (3 reps off)
100x31
100x30
Nautilus Horizontal Chest Press (3/4 reps)
270x25 (inside palms facing grip I believe)
360x6 (barbell style grip)
Inside grip again
No rest til line
360x7
270x8
180x8
------------------
Seated Machine Fly (elbow was flaring up, kept these light as well)
220x20 (holds, warm up)
295x8 (Long holds)
Incline Dumbbell Press (3/4 reps)
100x25
Dumbbell Laterals (hybrid movement, mostly traps)
45x40
no rest til line
65x20
45x20
--------------
no rest til line
75x15
45x15
--------------
Same
75x20
45x20
-------
Very light and much less reps with these today but traps were more swollen then ive seen in a while
KILL THAT SHIT
video below
Very light and low volume today
Was a few reps weaker today but also went off the creatine and took 6 days off. So one of those may have been a factor. The monohydrate just wasnt worth the trade off. Tore my stomach up way too much. Regardless I should see some large strength and size increases without the creatine, midway through this month when I hit a growth phase. Ill be consuming as much food as I can afford and fit into my gut for 2 months. So far since ive been back from my 10 month break the eating has been more half assed. Though the last few months have been more consistant.
Eating was decent during my 6 days off. I was averaging between 180-220 protein. Calories were just enough to maintain. I didnt allow myself to get too hungry. I dont see the point of over-eating during breaks. I notice new fat gain if anything when Ive done that. Id rather come back a little lighter then fatter.
Inner elbows were starting to get some sharp pain. Nothing major, but when I can feel it through the elbow sleeves it means that its better not to ignore it. I did train through it but only to an extent. I want to save my joints as much as possible for the upcoming growth phase. I may even hit light machine work next week for chest.
Traps have been looking much thicker and taller lately. So they are starting to sprout back up from my modifed dumbbell laterals. Ive been putting an extra emphasis on tightening my traps and locking in that tightness to keep a constant tension during the movement. Theyve been really swelling up with blood since Ive done that. I noticed this last time I took a 6 day break. Makes me think that maybe some body parts may even need lower volume. I sure as fuck know that Im not undertraining my arms, for example. Ive done 78 sets in a single session, to failure and beyond. Ive done twice a week arm training that was 50 sets each (100 sets for the week), etc. My arms are stubborn as fuck. The only thing I havent really tried is less volume. I may consider trying that at some stage. I definately notice that different muscle groups need to be trained differently and in different rep ranges. My legs need super high reps to failure. Biceps seem to respond better to a strict 10-15. Legs it may be 100-150 reps with rest pause. So I definately believe that there are different types of fibers and rep ranges that need to be found for each bodypart to get the most growth. I mostly trained for the vent but now I want to try and grow some shit. I will always train for that vent though. If im forced to train light I will just take a very long break, as I do these days.
I have no doubt my back, traps, chest will gain alot of size during this upcoming growth phase. Back/chest has been coming up 1-2 inches on average per year, since ive been back in 2007. The first few years was muscle memory, but beyond that was new muscle. Legs grow very quickly too. Upper thigh area. Arms is really the only area that is stubborn as fuck, as ive had arms around 19 inches since late 2004. Some major setbacks since but regardless they should be well into the 20s by now, based on all the other growth Ive gotten and how hard I hit them. So I think something needs to change. Maybe I just need more consistant time in the gym without taking myself out too. Will see how shit progresses
235 lbs after previous nights meals, stayed up to train
Incline Dumbbell Presses (3/4 reps)
55x70 warm up, not failure
100x40 (1 rep off from last week. See video)
125x13 (3 reps off)
100x31
100x30
Nautilus Horizontal Chest Press (3/4 reps)
270x25 (inside palms facing grip I believe)
360x6 (barbell style grip)
Inside grip again
No rest til line
360x7
270x8
180x8
------------------
Seated Machine Fly (elbow was flaring up, kept these light as well)
220x20 (holds, warm up)
295x8 (Long holds)
Incline Dumbbell Press (3/4 reps)
100x25
Dumbbell Laterals (hybrid movement, mostly traps)
45x40
no rest til line
65x20
45x20
--------------
no rest til line
75x15
45x15
--------------
Same
75x20
45x20
-------
Very light and much less reps with these today but traps were more swollen then ive seen in a while
KILL THAT SHIT
video below
Back and delts
No row back session.
Switched it up today. Gave my bicep tendons about a week off, inner elbows as well. Want to further work around it so they can heal. Whenever Im looking to train around elbow or wrist issues and hit back hard, I use lat pullovers, standing or seated. Seated with elbow supports are best as they eliminate wrists. This time around I was looking to eliminate elbows as much as possible.
Luckily the hiatal hernia strain ive been feeling, has gotten better since I stopped doing shit that was causing it to twinge. Eliminating chest supported rows and lat pullovers was key. (did chest supported rows, just leaned back) So it was good to be able to hit the lat pullovers with decent weight, however at 280 I started to feel some irritation with it, but nothing major. Before 180 was causing alot of strain. So it has healed alot. I will always have the acid issues that come with that, but its good the strain is going down.
I may do this for a few weeks with back, but Ill take it by session. Goal today was to keep shit light and focus on maximum stretch and holding that cramping contraction in lats. Thats been giving them the most size lately. Back/chest measurement has been coming up faster then any other area.
While I use the tape to measure my progress, the biggest indication of my back expanding, to me, is having trouble fitting into the lat pullover machine. My lats scraped the elbow pads in the past, but last time I did them with a tank top, and the sweat on my lats was causing friction with the pads and made it almost impossible to do the movement right. Since lats need to be flared out to get maximum contraction, the pads compress the lats in as they come down. With my usual shirt on the friction was mostly gone, however my lats are getting compressed pretty heavily. I dont think ill be able to utilise the machine for many more weeks, since a growth phase is coming soon. Ill try to take advantage of it aslong as possible though because it gives one of the best contractions on the outside of my lats, when holding at the bottom. Normally id hit some closer grip midback work but wanted to avoid rowing today. Great thing about pulldowns seated is that they hit the chest too. So its a bonus. The harder you contract chest and abs the more extra benefit you get in those areas. A useful way to work around various strains.
Standing cable pullovers are decent but no comparison for me. I have done chin ups in years since they started fucking with my shoulders for some reason. I used to hit around 40 reps when I was 200 lbs or so. So being 236 isnt an issue as I did them with plates strapped on. My back now is much larger. The issue is that they started fucking with joints at some point. I used to use them as a warm up before my main sets. Probably not a good idea as my bodyweight was becoming a heavy warm up set.
Today I tried them again, but with a close inside, palms facing grip. I used the assisted pulldown machine. The stretch was very nice. I think I will add these in with that grip and work my way up with less and less assistance. This may allow my shoulder to adjust. Doing them light was not a problem today for my shoulders. The inside grip is also a better grip for my joints.
Modern BCAAs are running through my stomach. The digestive interferences are really not worth it. Same issue I had with Xtend aminos. Same reason I dropped creatine from the routine. When I dropped the creatine recently I lost no weight at all. So the 3 lbs I gained (233-236) were just from eating more. Creatine doesnt really seem to do shit for me anymore except fuck with my gut. I noticed creatine when I was 200 and under , but later on I just noticed nothing but issues taking it seperate.
Ill use up the modern bcaas but not pre training. What Ill do is mix them in 64 oz of water. Drink that when Im home. Either after training or on off days. This will encourage me to hydrate , since I rarely drink fluids at home. I ordered 2 more containers of Pro BCAAS. They dont have as much leucine but , fuck it, I can digest them without issues and thats what matters.
Been taking the chrondoitin/glucosamine joint liquid for some weeks too. As usual , I notice nothing with chrondoitin/glucosamine but maybe ill run it for a full 2 months before deciding.
Should hit a growth phase in 11 days, maybe sooner. I expect to add atleast 10 lbs of overall mass in the next 2 months. Just a moderate estimate. Main goal is measurements and not scale weight. Possible Ill break 250 but Im looking to bring up all my non-gut measurements.
Eating will be much heavier.
Two things have been making a big difference in my diet. Ive been boiling tilapia in the plastic bags they come in (individually wrapped). No clean up. I can re used the same water too. I just keep a pot on the stove top with water in it. When the water is boiling I throw the tilapia in, still in the bag, for 3-5 mins until they are white. Thats it. I dont need to store the shit in tupperware anymore and shit just melts and goes down fast. Ill eat 4-8 filets in one sitting. When I eat 6 Im hitting 138 protein in a quick meal. Eating sometimes takes long but alot of protein gets down.
Second change Ive made is taking down 4 scoops of MTS whey protein post workout. I find it easier to get down after training. So its 100 protein and gets down pretty quick. I fill in my carbs with filler foods. Cheap dollar store microwave shit. I drink 21-42 oz milk on average along with that.
Ive been looking for ways to balance diet and save more time, and these two techniques have helped greatly.
235 lbs after previous nights meals, 3 lbs added to match scales from the other 2 gyms (train at 3 gyms)
Hammerstrength Seated Lat Pullover (plate loaded)
no rest til line
90x50
180x20
--------
With all pullovers its a mix of holds, long holds, and regular reps, focusing on cramping contractions in lats
180x20
No rest til line
230x15-20
45x50 dumbbell laterals (my trap heavy version of laterals)
---------------------
No rest til line
230x15
55x20 db laterals
70x10 db laterals
---------------------
No rest til line
280x10
230x10
180x10
140x15
-------------
db laterals
60x65 (brief rest pauses)
Assisted Chin Up with close inner grip (palms facing. Trying to re incorporate these by re introducing them to my shoulder joints slowly)
160x10 (The weight on these is the amount of assistance used)
120x10
120x10
120x12
Mix of regular and holds, super light
No issues with shoulders on them today and nice stretch, but I dont want to fuck with my inner elbows and bicep tendons this session. Was avoiding row-type movements to let shit heal.
Standing Cable Pullovers with short straight bar
No rest til line
65 kilos x15
95 kilos x4 (210 lb stack)
---------------
Db laterals
no rest til line
55x50 (??, somewhat illegible, this may have been a rest pause set)
65x10
--------------
Standing cable pullovers again
95 kilos x5
65 kilos x10
---------------------
Hammerstrength Seated lat pullover (plate loaded)
180x15
Db laterals
No rest til line
75x40 (brief rest pauses on this set. Still the same trap heavy style throughout session)
60x10
-----------------
Rope Pulls (pulling rope attachment on cable apparatus to chest level while leaning back, to hit rear delts, traps)
65 kilos x15
95 kilos x10
95 kilos x10
No rest til line
DB laterals
75x20
60x10
40x10
-------
Not too heavy and low volume, decided to end it here
KILL SHIT
No row back session.
Switched it up today. Gave my bicep tendons about a week off, inner elbows as well. Want to further work around it so they can heal. Whenever Im looking to train around elbow or wrist issues and hit back hard, I use lat pullovers, standing or seated. Seated with elbow supports are best as they eliminate wrists. This time around I was looking to eliminate elbows as much as possible.
Luckily the hiatal hernia strain ive been feeling, has gotten better since I stopped doing shit that was causing it to twinge. Eliminating chest supported rows and lat pullovers was key. (did chest supported rows, just leaned back) So it was good to be able to hit the lat pullovers with decent weight, however at 280 I started to feel some irritation with it, but nothing major. Before 180 was causing alot of strain. So it has healed alot. I will always have the acid issues that come with that, but its good the strain is going down.
I may do this for a few weeks with back, but Ill take it by session. Goal today was to keep shit light and focus on maximum stretch and holding that cramping contraction in lats. Thats been giving them the most size lately. Back/chest measurement has been coming up faster then any other area.
While I use the tape to measure my progress, the biggest indication of my back expanding, to me, is having trouble fitting into the lat pullover machine. My lats scraped the elbow pads in the past, but last time I did them with a tank top, and the sweat on my lats was causing friction with the pads and made it almost impossible to do the movement right. Since lats need to be flared out to get maximum contraction, the pads compress the lats in as they come down. With my usual shirt on the friction was mostly gone, however my lats are getting compressed pretty heavily. I dont think ill be able to utilise the machine for many more weeks, since a growth phase is coming soon. Ill try to take advantage of it aslong as possible though because it gives one of the best contractions on the outside of my lats, when holding at the bottom. Normally id hit some closer grip midback work but wanted to avoid rowing today. Great thing about pulldowns seated is that they hit the chest too. So its a bonus. The harder you contract chest and abs the more extra benefit you get in those areas. A useful way to work around various strains.
Standing cable pullovers are decent but no comparison for me. I have done chin ups in years since they started fucking with my shoulders for some reason. I used to hit around 40 reps when I was 200 lbs or so. So being 236 isnt an issue as I did them with plates strapped on. My back now is much larger. The issue is that they started fucking with joints at some point. I used to use them as a warm up before my main sets. Probably not a good idea as my bodyweight was becoming a heavy warm up set.
Today I tried them again, but with a close inside, palms facing grip. I used the assisted pulldown machine. The stretch was very nice. I think I will add these in with that grip and work my way up with less and less assistance. This may allow my shoulder to adjust. Doing them light was not a problem today for my shoulders. The inside grip is also a better grip for my joints.
Modern BCAAs are running through my stomach. The digestive interferences are really not worth it. Same issue I had with Xtend aminos. Same reason I dropped creatine from the routine. When I dropped the creatine recently I lost no weight at all. So the 3 lbs I gained (233-236) were just from eating more. Creatine doesnt really seem to do shit for me anymore except fuck with my gut. I noticed creatine when I was 200 and under , but later on I just noticed nothing but issues taking it seperate.
Ill use up the modern bcaas but not pre training. What Ill do is mix them in 64 oz of water. Drink that when Im home. Either after training or on off days. This will encourage me to hydrate , since I rarely drink fluids at home. I ordered 2 more containers of Pro BCAAS. They dont have as much leucine but , fuck it, I can digest them without issues and thats what matters.
Been taking the chrondoitin/glucosamine joint liquid for some weeks too. As usual , I notice nothing with chrondoitin/glucosamine but maybe ill run it for a full 2 months before deciding.
Should hit a growth phase in 11 days, maybe sooner. I expect to add atleast 10 lbs of overall mass in the next 2 months. Just a moderate estimate. Main goal is measurements and not scale weight. Possible Ill break 250 but Im looking to bring up all my non-gut measurements.
Eating will be much heavier.
Two things have been making a big difference in my diet. Ive been boiling tilapia in the plastic bags they come in (individually wrapped). No clean up. I can re used the same water too. I just keep a pot on the stove top with water in it. When the water is boiling I throw the tilapia in, still in the bag, for 3-5 mins until they are white. Thats it. I dont need to store the shit in tupperware anymore and shit just melts and goes down fast. Ill eat 4-8 filets in one sitting. When I eat 6 Im hitting 138 protein in a quick meal. Eating sometimes takes long but alot of protein gets down.
Second change Ive made is taking down 4 scoops of MTS whey protein post workout. I find it easier to get down after training. So its 100 protein and gets down pretty quick. I fill in my carbs with filler foods. Cheap dollar store microwave shit. I drink 21-42 oz milk on average along with that.
Ive been looking for ways to balance diet and save more time, and these two techniques have helped greatly.
235 lbs after previous nights meals, 3 lbs added to match scales from the other 2 gyms (train at 3 gyms)
Hammerstrength Seated Lat Pullover (plate loaded)
no rest til line
90x50
180x20
--------
With all pullovers its a mix of holds, long holds, and regular reps, focusing on cramping contractions in lats
180x20
No rest til line
230x15-20
45x50 dumbbell laterals (my trap heavy version of laterals)
---------------------
No rest til line
230x15
55x20 db laterals
70x10 db laterals
---------------------
No rest til line
280x10
230x10
180x10
140x15
-------------
db laterals
60x65 (brief rest pauses)
Assisted Chin Up with close inner grip (palms facing. Trying to re incorporate these by re introducing them to my shoulder joints slowly)
160x10 (The weight on these is the amount of assistance used)
120x10
120x10
120x12
Mix of regular and holds, super light
No issues with shoulders on them today and nice stretch, but I dont want to fuck with my inner elbows and bicep tendons this session. Was avoiding row-type movements to let shit heal.
Standing Cable Pullovers with short straight bar
No rest til line
65 kilos x15
95 kilos x4 (210 lb stack)
---------------
Db laterals
no rest til line
55x50 (??, somewhat illegible, this may have been a rest pause set)
65x10
--------------
Standing cable pullovers again
95 kilos x5
65 kilos x10
---------------------
Hammerstrength Seated lat pullover (plate loaded)
180x15
Db laterals
No rest til line
75x40 (brief rest pauses on this set. Still the same trap heavy style throughout session)
60x10
-----------------
Rope Pulls (pulling rope attachment on cable apparatus to chest level while leaning back, to hit rear delts, traps)
65 kilos x15
95 kilos x10
95 kilos x10
No rest til line
DB laterals
75x20
60x10
40x10
-------
Not too heavy and low volume, decided to end it here
KILL SHIT
Arms
Light and low volume.
Took last week off from arms and everything else, except chest. Arms still tore up as fuck today. Looks like Ill have to train them at a lower volume , more strict and for pump. So Ill stick to stricter form and movements like I did today.
Alot of strain even warming up with the 35 lb curls. So hitting a strict 65 lbs on the steep incline dumbbell curls wasnt that light. Until the inflammation goes down I likely wont try to throw around 80s or 90s. With the lower volume, especially for biceps, Ill focus more on slower , stricter types of movements.
Elbows pretty beat up too and strength in triceps definately seems down lately. Mainly due to inflammation in triceps, always feeling like they want to cramp. Same with biceps. Just an overall tenderness in the arms that comes in phases.
Ill be hitting a growth phase soon, so I will probably just keep shit light for a while with arms, and strict.
232 lbs after meal (hardly ate yesterday)
Alternating Dumbbell Curls
35x15 (alot of strain even with this warm up)
Steep Incline Dumbbell Curls
Usually do these without any twisting of wrist, keep palms facing ahead the whole time and lower down to full arm straightening. Towards the end I added in the twist and did them as I would the alternating dumbbell curls standing. Takes some strain off the bicep, but also changes the bottom part of the movement to more of a hammer curl.
45x15
55x9
60x5
65x3 (alternating arms)
65x4 (alternating arms again, but twisting wrist at top, palms facing eachother at beginning of movement rather then straight ahead the whole time)
55x8 (same)
40x12 (same I believe)
Curved Bar Pressdowns (Different stack at this gym. Listed in pounds this time. Only goes up to 160 lbs but feels heavier to me)
FULL RANGE FOR ALL PRESSDOWNS (up to chin or forehead level and back down, arms in fixed position, no shoulder movement)
No rest til line
75x60
125x10
165x5 (stack max)
----------------
No rest til line
165x17
135x10
85x20
--------------
No rest til line
165x10
135x10
75x20
-----------
V bar pressdowns
no rest til line
80x20
125x8
---------
same
165x5
135x8
85x15
------
Triceps burning like a mother fucker , very easily, tender as hell today
Again
165x5
135x8
85x15
---------------
Straight bar pressdowns
Same range of motion on all of these
No rest til line
95x20
145x5
165x3
--------------
No rest til line
165x10
135x10
105x15
85x15
------------
No rest til line
165x5
145x5
115x10
85x10
---------------------
Alternating DB curls with Reverse curl negative (done slow. Wrist twisted to contract bicep, then back around and lowered in the postion of a reverse curl)
40x15
no rest til line
60x5
45x5
-------------
again
55x5
40x6
--------
Arms tore up as fuck but full pump regardless of the light weight and lower volume. Ill see if arms grow much during the heavier eating growth phase, may be very limited. Everything else should make large improvements regardless.
KILL THAT SHIT
Light and low volume.
Took last week off from arms and everything else, except chest. Arms still tore up as fuck today. Looks like Ill have to train them at a lower volume , more strict and for pump. So Ill stick to stricter form and movements like I did today.
Alot of strain even warming up with the 35 lb curls. So hitting a strict 65 lbs on the steep incline dumbbell curls wasnt that light. Until the inflammation goes down I likely wont try to throw around 80s or 90s. With the lower volume, especially for biceps, Ill focus more on slower , stricter types of movements.
Elbows pretty beat up too and strength in triceps definately seems down lately. Mainly due to inflammation in triceps, always feeling like they want to cramp. Same with biceps. Just an overall tenderness in the arms that comes in phases.
Ill be hitting a growth phase soon, so I will probably just keep shit light for a while with arms, and strict.
232 lbs after meal (hardly ate yesterday)
Alternating Dumbbell Curls
35x15 (alot of strain even with this warm up)
Steep Incline Dumbbell Curls
Usually do these without any twisting of wrist, keep palms facing ahead the whole time and lower down to full arm straightening. Towards the end I added in the twist and did them as I would the alternating dumbbell curls standing. Takes some strain off the bicep, but also changes the bottom part of the movement to more of a hammer curl.
45x15
55x9
60x5
65x3 (alternating arms)
65x4 (alternating arms again, but twisting wrist at top, palms facing eachother at beginning of movement rather then straight ahead the whole time)
55x8 (same)
40x12 (same I believe)
Curved Bar Pressdowns (Different stack at this gym. Listed in pounds this time. Only goes up to 160 lbs but feels heavier to me)
FULL RANGE FOR ALL PRESSDOWNS (up to chin or forehead level and back down, arms in fixed position, no shoulder movement)
No rest til line
75x60
125x10
165x5 (stack max)
----------------
No rest til line
165x17
135x10
85x20
--------------
No rest til line
165x10
135x10
75x20
-----------
V bar pressdowns
no rest til line
80x20
125x8
---------
same
165x5
135x8
85x15
------
Triceps burning like a mother fucker , very easily, tender as hell today
Again
165x5
135x8
85x15
---------------
Straight bar pressdowns
Same range of motion on all of these
No rest til line
95x20
145x5
165x3
--------------
No rest til line
165x10
135x10
105x15
85x15
------------
No rest til line
165x5
145x5
115x10
85x10
---------------------
Alternating DB curls with Reverse curl negative (done slow. Wrist twisted to contract bicep, then back around and lowered in the postion of a reverse curl)
40x15
no rest til line
60x5
45x5
-------------
again
55x5
40x6
--------
Arms tore up as fuck but full pump regardless of the light weight and lower volume. Ill see if arms grow much during the heavier eating growth phase, may be very limited. Everything else should make large improvements regardless.
KILL THAT SHIT
About to hit some legs. Will probably go with lower volume and very high rep sets. Maybe the 150 rep sets again with rest pause. Seems a little better on my knees and hit the legs hard. They didnt grow further from the session but they kept thier size at 28, so that would be good enough for now until I hit my growth phase on the 17th. Then Ill hit everything a little harder. Except maybe arms. I may need less volume with those since its the only thing I havent tried, and they have been torn to fuck
KILL THAT SHIT
KILL THAT SHIT
Legs
Low volume and light
Similiar to my lighter routine last week. As mentioned the leg presses for 150 reps are WAY more painful and intense then sets with 1200 or higher (havent gone that heavy in a while for joints). The burning is so intense to the point that my calves burn like hell, my knee joints, quads, glutes , hamstrings and at the peak, the soles of my feet burn like a mother fucker, and the set isnt close to done.
I want to try hitting legs super high rep because low rep isnt an option for me anymore with legs. Id have to go extremely heavy to get under 20 reps with anything on legs. Very harsh on the tendons.
Just want to focus on pain and growth and keep the tendons alive for a while
Alot more weight and reps on leg extentions today. Could have done the stack for high reps but being very careful with knees. These are still somewhat painful on the joints. I stopped when knee joint pain exceeded muscle pain. Starting with seated leg curl may have warmed the knees or legs up better prior to the extentions. Maybe thats something to try for a while now.
Instead of trashing my 32 oz powerade bottle after finishing my aminos during training, I was filling it with water and drinking it pretty consistantly between sets. Not something I really ever do but hydration couldnt hurt. Soon I want to fill a 64 oz bottle with water and put those modern bcaas in it, for home use. They run through my stomach so I cant use that brand during training. I can drink it after training or on off days though. So Ill get it down. Want to see if hydration will help joints or anything else , maybe even size during my growth phase. Rarely drink liquids aside from 21 to 42 oz milk daily and little else.
233 lbs after meal
Seated Leg Curls
90x40 warm up
130x20
170x8
200x5
160x15
Hamstrings a little less tight today but never that good
Leg Extentions
Brief rest pauses only for each set
100x100 warm
145x100 warm
175x100
220x100
250x100
After 500 reps knee joint pain exceeded muscle pain.
Leg Press
Brief rest pauses only for each set
300x150 warm up
400x150
500x110
600x75 (joint pain exceeding muscle pain by this point. Low volume works well with this level of intensity for me though, on legs)
Hip Abductor
no rest til line
50x50
90x30
130x5
--------
again
130x15
110x20
90x30
----------------
again
130x30
110x15
90x10
---------------
Hip adductor
no rest til line
70x50
110x50
150x15
--------------------
No rest til line
205x10
165x10
145x10
120x10
105x10
85x10
-----------------
Holds mixed in on adductors and abductors
KILL THAT SHIT
Low volume and light
Similiar to my lighter routine last week. As mentioned the leg presses for 150 reps are WAY more painful and intense then sets with 1200 or higher (havent gone that heavy in a while for joints). The burning is so intense to the point that my calves burn like hell, my knee joints, quads, glutes , hamstrings and at the peak, the soles of my feet burn like a mother fucker, and the set isnt close to done.
I want to try hitting legs super high rep because low rep isnt an option for me anymore with legs. Id have to go extremely heavy to get under 20 reps with anything on legs. Very harsh on the tendons.
Just want to focus on pain and growth and keep the tendons alive for a while
Alot more weight and reps on leg extentions today. Could have done the stack for high reps but being very careful with knees. These are still somewhat painful on the joints. I stopped when knee joint pain exceeded muscle pain. Starting with seated leg curl may have warmed the knees or legs up better prior to the extentions. Maybe thats something to try for a while now.
Instead of trashing my 32 oz powerade bottle after finishing my aminos during training, I was filling it with water and drinking it pretty consistantly between sets. Not something I really ever do but hydration couldnt hurt. Soon I want to fill a 64 oz bottle with water and put those modern bcaas in it, for home use. They run through my stomach so I cant use that brand during training. I can drink it after training or on off days though. So Ill get it down. Want to see if hydration will help joints or anything else , maybe even size during my growth phase. Rarely drink liquids aside from 21 to 42 oz milk daily and little else.
233 lbs after meal
Seated Leg Curls
90x40 warm up
130x20
170x8
200x5
160x15
Hamstrings a little less tight today but never that good
Leg Extentions
Brief rest pauses only for each set
100x100 warm
145x100 warm
175x100
220x100
250x100
After 500 reps knee joint pain exceeded muscle pain.
Leg Press
Brief rest pauses only for each set
300x150 warm up
400x150
500x110
600x75 (joint pain exceeding muscle pain by this point. Low volume works well with this level of intensity for me though, on legs)
Hip Abductor
no rest til line
50x50
90x30
130x5
--------
again
130x15
110x20
90x30
----------------
again
130x30
110x15
90x10
---------------
Hip adductor
no rest til line
70x50
110x50
150x15
--------------------
No rest til line
205x10
165x10
145x10
120x10
105x10
85x10
-----------------
Holds mixed in on adductors and abductors
KILL THAT SHIT
Chest and delts
Low volume and light chest day, Not too heavy on shoulder presses
Some unexpected PRs today. Was about to take a month off, or at the least another week. Burnt out as fuck. Exhaustion level has been very high. Hard to stay awake. Though later in the day I said fuck it and felt like killing some shit.
I may still go with the growth phase as planned on the 17th. If I continue with that then all reps should increase by 10 minimum on many of the pressing movements. Weight may hit between 246 to 251. Eating will be alot heavier. I was 235 today for some reason, though Ive been eating very little and low protein last few days. Was starting not to give a fuck again about this shit.
Ill grind it out until Im fully burnt out most likely. Hit some more size and strength records then maybe another break. Thats how Ive been doing it lately and its been effective.
I seemed to hit a plateau with strength but maybe some of the extra rest brought out some more of my strength, as I gained another 4 reps on my two main sets with 100 for 45 and 125 for 20 on incline dumbbells. The 115 set I may have gone up even more. Not sure, not one of my main sets with the dumbbells.
(235 lbs after meal and 21 oz milk and some calorie dense snacks)
Incline Dumbbell Press (3/4 reps)
55x70 warm not to failure
100x45 (4 rep PR)
125x20 (4 rep PR)
115x31 (PR I believe. Not sure by how many reps)
See vids for 100,125,115 sets
Nautilus Horizontal Chest Press (Mix of 3/4 reps and full lockouts)
180x30 warm up not to failure
270x15
360x10
410x7
went for a deep stretch on those. Handles pretty much touching chest at start.
Dumbbell Laterals (modified to hit mostly traps)
no rest til line
45x40
60x10
---------------
Nautilus Overhead Press (Mostly 3/4 reps)
180x35 warm up not to failure
270x20 same
360x15 same
450x10 same
540x12 (main set, 2 reps from best, see vid)
No rest til line
Full lockout reps for these
450x10
360x5
270x10
180x15
---------------
Seated Machine Fly
220x14 (Long holds. Ended the set early due to inner elbow tendons flaring up on these)
DB laterals
No rest til line
50x40
70x10
-----------------
no rest til line
60x20
75x10
----------
no rest til line
75x15
60x15
50x10
--------
Just a growth session, dont want to annihilate tendons and joints today
KILL SHIT
Videos below
Low volume and light chest day, Not too heavy on shoulder presses
Some unexpected PRs today. Was about to take a month off, or at the least another week. Burnt out as fuck. Exhaustion level has been very high. Hard to stay awake. Though later in the day I said fuck it and felt like killing some shit.
I may still go with the growth phase as planned on the 17th. If I continue with that then all reps should increase by 10 minimum on many of the pressing movements. Weight may hit between 246 to 251. Eating will be alot heavier. I was 235 today for some reason, though Ive been eating very little and low protein last few days. Was starting not to give a fuck again about this shit.
Ill grind it out until Im fully burnt out most likely. Hit some more size and strength records then maybe another break. Thats how Ive been doing it lately and its been effective.
I seemed to hit a plateau with strength but maybe some of the extra rest brought out some more of my strength, as I gained another 4 reps on my two main sets with 100 for 45 and 125 for 20 on incline dumbbells. The 115 set I may have gone up even more. Not sure, not one of my main sets with the dumbbells.
(235 lbs after meal and 21 oz milk and some calorie dense snacks)
Incline Dumbbell Press (3/4 reps)
55x70 warm not to failure
100x45 (4 rep PR)
125x20 (4 rep PR)
115x31 (PR I believe. Not sure by how many reps)
See vids for 100,125,115 sets
Nautilus Horizontal Chest Press (Mix of 3/4 reps and full lockouts)
180x30 warm up not to failure
270x15
360x10
410x7
went for a deep stretch on those. Handles pretty much touching chest at start.
Dumbbell Laterals (modified to hit mostly traps)
no rest til line
45x40
60x10
---------------
Nautilus Overhead Press (Mostly 3/4 reps)
180x35 warm up not to failure
270x20 same
360x15 same
450x10 same
540x12 (main set, 2 reps from best, see vid)
No rest til line
Full lockout reps for these
450x10
360x5
270x10
180x15
---------------
Seated Machine Fly
220x14 (Long holds. Ended the set early due to inner elbow tendons flaring up on these)
DB laterals
No rest til line
50x40
70x10
-----------------
no rest til line
60x20
75x10
----------
no rest til line
75x15
60x15
50x10
--------
Just a growth session, dont want to annihilate tendons and joints today
KILL SHIT
Videos below
Re: Prisoner Of Mutilation - The Beast's Training Journal
Welcome to the journal brother.
Can you watch youtube on your phone?
https://www.youtube.com/channel/UCOnTOL2f8mnKHRiZsQLMn_w
Thats a link to my channel which has over 300 lifting videos. Not sure if you can click it on your phone and view it that way. Let me know
KILL THAT SHIT !!
Welcome to the journal brother.
Can you watch youtube on your phone?
https://www.youtube.com/channel/UCOnTOL2f8mnKHRiZsQLMn_w
Thats a link to my channel which has over 300 lifting videos. Not sure if you can click it on your phone and view it that way. Let me know
KILL THAT SHIT !!
Re: Prisoner Of Mutilation - The Beast's Training Journal
Thanks bro. I've been reading this for about two weeks now and from that I can tell why it's titled the Beast.
And yes. The link you just posted works perfect. The ones in your other comments however aren't a link or anything. Thanks again and I'll be following for more.
Thanks bro. I've been reading this for about two weeks now and from that I can tell why it's titled the Beast.
And yes. The link you just posted works perfect. The ones in your other comments however aren't a link or anything. Thanks again and I'll be following for more.
Re: Prisoner Of Mutilation - The Beast's Training Journal
Appreciate that shit brother !!
Feel free to post feedback or personal experiences any time. Always appreciate genuine feedback.
Its been a process for sure. Almost 21 years now of what most would call extreme over training. I do it for the exorcism to vent my mental demons mostly. Secondary is the growth and strength. Training to failure all the time with a progressive mindset just leads to alot of strength over the years. An obsession with never losing a rep. Though now I only push progressive resistance on certain movements. It gets to a point where you have to get creative to keep tendons from snapping. The massive volume with the failure and beyond failure training techniques takes a toll. These days there will be alot more breaks as well. Thats part of the process for me now. I just got off a ten month break and will hit some new size and strength records then take some time off again. It comes back fast. Many setbacks so Im used to it by now. I took myself out for 2 years back in 2004 as you may have seen. I now have 6 ruptured discs in my spine, carpal tunnel in both hands (numbness in hands 24/7 for over 4 years), hiatal hernia and bad acid ontop of my fucked up digestive issues and extreme exhaustion. Can hardly stay awake at time. Fucked up nerves and a crazy fucking mind. Warzone always. So it makes it more challenging to maintain that brutality. I believe that with the desire you can always get shit done though. My fire isnt what it once was but theres still a part of me that will fight to the death.
KEEP KILLIN THAT SHIT !!
Appreciate that shit brother !!
Feel free to post feedback or personal experiences any time. Always appreciate genuine feedback.
Its been a process for sure. Almost 21 years now of what most would call extreme over training. I do it for the exorcism to vent my mental demons mostly. Secondary is the growth and strength. Training to failure all the time with a progressive mindset just leads to alot of strength over the years. An obsession with never losing a rep. Though now I only push progressive resistance on certain movements. It gets to a point where you have to get creative to keep tendons from snapping. The massive volume with the failure and beyond failure training techniques takes a toll. These days there will be alot more breaks as well. Thats part of the process for me now. I just got off a ten month break and will hit some new size and strength records then take some time off again. It comes back fast. Many setbacks so Im used to it by now. I took myself out for 2 years back in 2004 as you may have seen. I now have 6 ruptured discs in my spine, carpal tunnel in both hands (numbness in hands 24/7 for over 4 years), hiatal hernia and bad acid ontop of my fucked up digestive issues and extreme exhaustion. Can hardly stay awake at time. Fucked up nerves and a crazy fucking mind. Warzone always. So it makes it more challenging to maintain that brutality. I believe that with the desire you can always get shit done though. My fire isnt what it once was but theres still a part of me that will fight to the death.
KEEP KILLIN THAT SHIT !!
Back and delts
No row workout
Another rowless back session. Avoiding tension on elbow joints when possible for now. Inner elbows. Did chin ups for the first time in years possibly. Havent fucked with them due to having shoulder issues with wide grip chins. Used to be very strong with them.
I used an inside grip today and warmed up alot with assisted chins. Then at the end hit 10 with my bodyweight. So thats a start. I think this version will be good, even with the close inside grip. They used to be a favorite of mine for back. I should be able to incorporate them with enough warm ups. Not too much shoulder strain but I limited them due to the elbow soreness.
Growth phase is coming in a few days most likely. So size and strength should have some large increases in the next 2 months.
Some strainining on hiatal hernia during pullovers but not bad. Ill may bring back rows soon, I just want to minimize tendon strain for now. I wasnt as compressed and tight in the machine today, so not as much of an issue. Though soon when I hit the growth phase I may end up around 246-250 plus and that may become an impossible fit again. Cant say though until I do it.
235 lbs after 2 meals and 42 oz milk, some other calories
Hammer Strength Lat Pullover (plate loaded)
80x50 (warm up, not to failure)
230x20
270x18
No rest til line
270x10
180x20
-----------------
Assisted Chin Ups with palms facing close grip on pinloaded machine (re introducing these to my shoulders, not pushing too hard with elbow strains, this grip is less strenuous on my shoulders)
Plate 12 x 20 (plate number is the amount of assistance)
Plate 8 x12
Plate 6 x10
Plate 4 x10 (doing them too quick to really get the assistance)
10 (Unassisted, bodyweight)
8 (same)
First time doingn bodyweight on chins in a few years possibly. Havent fucked with them since. Warming up with assisted and using this grip, I should be able to put them back into the back routines again
Standing Pullovers on cable apparatus with curved bar
I believe weight is in KILOGRAMS. Different stack than usual.
57x20
no rest til line
97x5
65x5
57x10
-------
Holds mixed in on all back work, but its done by feel during the sets
Dumbbell Laterals (hybrid movement, mostly trap focused)
no rest til line
55x30
60x10
-----------
same
70x25
60x10
55x10
----------------
same
70x15
60x10
55x10
---------------
same
70x20
60x10
55x10
--------------------
KILL SHIT
No row workout
Another rowless back session. Avoiding tension on elbow joints when possible for now. Inner elbows. Did chin ups for the first time in years possibly. Havent fucked with them due to having shoulder issues with wide grip chins. Used to be very strong with them.
I used an inside grip today and warmed up alot with assisted chins. Then at the end hit 10 with my bodyweight. So thats a start. I think this version will be good, even with the close inside grip. They used to be a favorite of mine for back. I should be able to incorporate them with enough warm ups. Not too much shoulder strain but I limited them due to the elbow soreness.
Growth phase is coming in a few days most likely. So size and strength should have some large increases in the next 2 months.
Some strainining on hiatal hernia during pullovers but not bad. Ill may bring back rows soon, I just want to minimize tendon strain for now. I wasnt as compressed and tight in the machine today, so not as much of an issue. Though soon when I hit the growth phase I may end up around 246-250 plus and that may become an impossible fit again. Cant say though until I do it.
235 lbs after 2 meals and 42 oz milk, some other calories
Hammer Strength Lat Pullover (plate loaded)
80x50 (warm up, not to failure)
230x20
270x18
No rest til line
270x10
180x20
-----------------
Assisted Chin Ups with palms facing close grip on pinloaded machine (re introducing these to my shoulders, not pushing too hard with elbow strains, this grip is less strenuous on my shoulders)
Plate 12 x 20 (plate number is the amount of assistance)
Plate 8 x12
Plate 6 x10
Plate 4 x10 (doing them too quick to really get the assistance)
10 (Unassisted, bodyweight)
8 (same)
First time doingn bodyweight on chins in a few years possibly. Havent fucked with them since. Warming up with assisted and using this grip, I should be able to put them back into the back routines again
Standing Pullovers on cable apparatus with curved bar
I believe weight is in KILOGRAMS. Different stack than usual.
57x20
no rest til line
97x5
65x5
57x10
-------
Holds mixed in on all back work, but its done by feel during the sets
Dumbbell Laterals (hybrid movement, mostly trap focused)
no rest til line
55x30
60x10
-----------
same
70x25
60x10
55x10
----------------
same
70x15
60x10
55x10
---------------
same
70x20
60x10
55x10
--------------------
KILL SHIT
Correction:
180x50 on the lat pullover warm up, not failure
180x50 on the lat pullover warm up, not failure
About to hit some legs. With my growth phase approaching in a few days, Im going to have to be tactical with the next 2 months. Those 2 months being the growth phase. I was heavily considering a month or two break to regenerate my tendons, so that I could train at the higher quality that I usually do. Once tendons and joints get too compromised training becomes less effective (lighter, less reps, etc).
So those breaks are what have kept me progressing. Even in the more extreme recent example of 10 months off, and coming back bigger and stronger. It comes back within a few months so the sacrifice is worth it when needed. Hard for me to back off though. Especially now that I am beyond peak size and strength overall (compared to pre break). Hitting a growth phase with my peak size as a base, would yeild alot of fresh new muscle. Normally I start my growth phases undersized, regaining some old size during the growth phases.
So this is something thats very rare. This time around im maintaining my muscle much easier and not dropping size between growth phases. My last real growth phase may have been over 2 years ago. So far its just been regaining old size and maintaining. A bit of growth though too as Im larger in the chest/back area. Mostly maintenance and regaining.
This will be the first time starting this large and strong. I didnt even end any of my previous growth phases with this much overall size. My arms have alot of achiness and pain in elbows even without traininig. So I felt it was time to back off and regenerate. However that comes at the cost of losing some size and then spending a month or longer regaining again. I think I will just grind it out and go through with this growth phase and see where it takes me. If I dont break 250 I should be very close, but mainly I want to bring up my size measurements and second to that break PRs. Not just on heavier lifts but also high rep sets. Mainly with chest and shoulder pressing. Everything else is very dangerous for me to push PRs with at this stage.
I will have to approach it tactically though. Restraining my urges to push extreme weight or reps. The balance will be the most difficult part of the process. Some of my training will be more compromised (back and arms mainly) but I dont think itll hold me back too much
KILL THAT SHIT
So those breaks are what have kept me progressing. Even in the more extreme recent example of 10 months off, and coming back bigger and stronger. It comes back within a few months so the sacrifice is worth it when needed. Hard for me to back off though. Especially now that I am beyond peak size and strength overall (compared to pre break). Hitting a growth phase with my peak size as a base, would yeild alot of fresh new muscle. Normally I start my growth phases undersized, regaining some old size during the growth phases.
So this is something thats very rare. This time around im maintaining my muscle much easier and not dropping size between growth phases. My last real growth phase may have been over 2 years ago. So far its just been regaining old size and maintaining. A bit of growth though too as Im larger in the chest/back area. Mostly maintenance and regaining.
This will be the first time starting this large and strong. I didnt even end any of my previous growth phases with this much overall size. My arms have alot of achiness and pain in elbows even without traininig. So I felt it was time to back off and regenerate. However that comes at the cost of losing some size and then spending a month or longer regaining again. I think I will just grind it out and go through with this growth phase and see where it takes me. If I dont break 250 I should be very close, but mainly I want to bring up my size measurements and second to that break PRs. Not just on heavier lifts but also high rep sets. Mainly with chest and shoulder pressing. Everything else is very dangerous for me to push PRs with at this stage.
I will have to approach it tactically though. Restraining my urges to push extreme weight or reps. The balance will be the most difficult part of the process. Some of my training will be more compromised (back and arms mainly) but I dont think itll hold me back too much
KILL THAT SHIT
Legs
Very light and low volume. Only a few sets today
Knee joints were torn up. Leg extentions were painful even with a very light warm up set, so just hit a few sets of presses.
I cycle ranges of motion to preserve joints and strengthen my reps within a rom, keep a constant tension, etc. So I will likely switch back to full reps for a while on leg presses. Which is maybe an extra 3 or 4 inches depth from usual. Im not real flexible in that position. The extra depth works well sometimes when my knees are beat up. I end up needing less reps with the extra stretch. Which is less repetition on the joint. Other times deeper reps fuck with my joints more, so it varies.
High reps werent an option today, 150 rep sets, with the joints. So a deeper rom should allow me to send a good enough signal for growth on the presses.
232 lbs after meal
Seated Leg Curl
90x35 warm
130x10
150x10
170x10
Nothing to failure today. Hamstrings very tight so didnt push it.
Leg extentions
95x100 (rest pause. Knee strain already bad on these so ditched em)
Cybex Squat Press
400x70 (knees flaring up bad around this point)
500x70 (same)
600x60 (same. Hit a few maximum depth reps midset to test it out)
700x20 (all maximum depth reps. Will cycle my rom back to the deeper reps to give joints a break)
Hip adductor
no rest til line
70x70
130x20
190x5
-----------
same
205x5
165x10
125x10-15
85x??
-------
Holds mixed in with most movements
Hip abductor
70x??
110x??
-----
Alot of cramping up in outer thigh during
no rest til line
110x30
90x30
------
Just to send some type of signal
KILL SHIT
Very light and low volume. Only a few sets today
Knee joints were torn up. Leg extentions were painful even with a very light warm up set, so just hit a few sets of presses.
I cycle ranges of motion to preserve joints and strengthen my reps within a rom, keep a constant tension, etc. So I will likely switch back to full reps for a while on leg presses. Which is maybe an extra 3 or 4 inches depth from usual. Im not real flexible in that position. The extra depth works well sometimes when my knees are beat up. I end up needing less reps with the extra stretch. Which is less repetition on the joint. Other times deeper reps fuck with my joints more, so it varies.
High reps werent an option today, 150 rep sets, with the joints. So a deeper rom should allow me to send a good enough signal for growth on the presses.
232 lbs after meal
Seated Leg Curl
90x35 warm
130x10
150x10
170x10
Nothing to failure today. Hamstrings very tight so didnt push it.
Leg extentions
95x100 (rest pause. Knee strain already bad on these so ditched em)
Cybex Squat Press
400x70 (knees flaring up bad around this point)
500x70 (same)
600x60 (same. Hit a few maximum depth reps midset to test it out)
700x20 (all maximum depth reps. Will cycle my rom back to the deeper reps to give joints a break)
Hip adductor
no rest til line
70x70
130x20
190x5
-----------
same
205x5
165x10
125x10-15
85x??
-------
Holds mixed in with most movements
Hip abductor
70x??
110x??
-----
Alot of cramping up in outer thigh during
no rest til line
110x30
90x30
------
Just to send some type of signal
KILL SHIT
About to hit some chest and delts. Today will probably be another light session. Possible high rep PRs with 100 and 125s on incline dumbbells but also considering trying flat bench dumbbells again or even reverse bench. Have been wanting to switch shit up.
Growth phase should start on monday, so everything should rise significantly from that point on.
KILL SHIT
Growth phase should start on monday, so everything should rise significantly from that point on.
KILL SHIT
Chest and delts
Very light and weak session today
For some reason my bodyweight has been going down the last week to 230 lbs today. That should change soon though as Ill start a growth phase on monday and should be gaining weekly.
Today I was very light headed and easily winded. I didnt feel I lost muscle strength or endurance but lung and heart endurance was shittier today.
Pulled out neck pretty bad at end of session. This has been somewhat normal after the heavy overhead presses. This pull was stronger than usual though. So ill see if I can hit arms on sunday without an issue. If not then it wont matter, since arms can use a week off anyway. Theyve been torn to hell lately
Incline Dumbbell Press
55x70 warm up not to failure
Flat Bench Dumbbell Press
Havent tried these in years I believe. The balancing was very awkward for me today. If I keep them in the routine then should adjust. For now strength is greatly compromised on these and inclines are way stronger
90x25 (full range reps)
125x7 (full range reps, still adjusting to this movement)
Incline Dumbbell Press
115x20 (very weak today. Shitty lung and heart endurance)
Nautilus Horizontal Chest Press (plate loaded)
180x20 warm up
270x12 (mostly holds and full range)
360x7 (same)
270x10 (same)
Nautilus Overhead Press (plate loaded)
Seat set higher , deeper reps (seat set to 6)
180x30 warm up not to failure
270x30 same
450x12 (failure I believe)
Seat set to usual setting, 7
540x10 (4 reps off from best)
590x4 and half (this I believe fucked up my neck. Didnt feel it til I hit the db laterals)
Db laterals (trap heavy version)
no rest til line
45x30
55x10
65x6 (cut it short, felt the neck pull out here)
--------
KILL SHIT
Videos below
Very light and weak session today
For some reason my bodyweight has been going down the last week to 230 lbs today. That should change soon though as Ill start a growth phase on monday and should be gaining weekly.
Today I was very light headed and easily winded. I didnt feel I lost muscle strength or endurance but lung and heart endurance was shittier today.
Pulled out neck pretty bad at end of session. This has been somewhat normal after the heavy overhead presses. This pull was stronger than usual though. So ill see if I can hit arms on sunday without an issue. If not then it wont matter, since arms can use a week off anyway. Theyve been torn to hell lately
Incline Dumbbell Press
55x70 warm up not to failure
Flat Bench Dumbbell Press
Havent tried these in years I believe. The balancing was very awkward for me today. If I keep them in the routine then should adjust. For now strength is greatly compromised on these and inclines are way stronger
90x25 (full range reps)
125x7 (full range reps, still adjusting to this movement)
Incline Dumbbell Press
115x20 (very weak today. Shitty lung and heart endurance)
Nautilus Horizontal Chest Press (plate loaded)
180x20 warm up
270x12 (mostly holds and full range)
360x7 (same)
270x10 (same)
Nautilus Overhead Press (plate loaded)
Seat set higher , deeper reps (seat set to 6)
180x30 warm up not to failure
270x30 same
450x12 (failure I believe)
Seat set to usual setting, 7
540x10 (4 reps off from best)
590x4 and half (this I believe fucked up my neck. Didnt feel it til I hit the db laterals)
Db laterals (trap heavy version)
no rest til line
45x30
55x10
65x6 (cut it short, felt the neck pull out here)
--------
KILL SHIT
Videos below
Left side of neck into left shoulder still pulled out real bad. Though its normal that the nautilus overhead press usually tweaks that area, this is a little worse. Probably be back training like usual in a few days but I want to let it calm down first. I should consider dropping any type of completely vertical presses from my routine as they give the most spinal compression and issues for me. Stubborn though. Dont need direct shoulder pressing really. Get plenty from chest work.
Eating is up now. So I am now making a focused effort to eat much more heavily daily. Main focus being protein. It should be consisantly in the 250-300 plus range for the next 2 months while in my growth phase. Carbs and calories will be the main thing added to fill in the gaps.
What ive been doing is 4 tilapia filets upon wake up, then 4 again later in the day, alot of milk and on training days 4 scoops MTS whey shake post workout (100 protein). The 4 tilapia filets are 92 protein. Ill usually follow it up with a bowl of cereal and milk or some carbs.
As mentioned I found an extremely fast and easy, no clean up method with the fish. Keep a pot of water on stove top, boil the water, when its boiling throw in the individually bagged fish. Let cook for a few minutes in the bag, until white. Take out of the bags and eat. Water can be reused. No clean up and very tender and easy. Ill be using that method heavily during the growth phase. Aiming for twice a day atleast.
I may be able to get back in by wednesday or prior but will feel shit out. Either way Ill be keeping up with the eating
KILL THAT SHIT
Eating is up now. So I am now making a focused effort to eat much more heavily daily. Main focus being protein. It should be consisantly in the 250-300 plus range for the next 2 months while in my growth phase. Carbs and calories will be the main thing added to fill in the gaps.
What ive been doing is 4 tilapia filets upon wake up, then 4 again later in the day, alot of milk and on training days 4 scoops MTS whey shake post workout (100 protein). The 4 tilapia filets are 92 protein. Ill usually follow it up with a bowl of cereal and milk or some carbs.
As mentioned I found an extremely fast and easy, no clean up method with the fish. Keep a pot of water on stove top, boil the water, when its boiling throw in the individually bagged fish. Let cook for a few minutes in the bag, until white. Take out of the bags and eat. Water can be reused. No clean up and very tender and easy. Ill be using that method heavily during the growth phase. Aiming for twice a day atleast.
I may be able to get back in by wednesday or prior but will feel shit out. Either way Ill be keeping up with the eating
KILL THAT SHIT
Another small size update. Legs up to 28 1/2 cold flexed , left, and 28 1/4 right. Nothing major but shows that size is in a rising state during this growth phase. Eating has been up to 250-285 protein last 4 days or so but havent been able to train in 4 days. Still waiting for this strained neck/shoulder/trap to heal up. Maybe within a few days but dont know yet. Its been gradually getting better. Some of my strains tend to be more severe then regular pulls since it involves the discs getting compressed and nerve issues too
kill that shit
kill that shit
Took a little over 3 weeks off to heal this neck,trap,shoulder strain. Not sure what to call it exactly. Some nerve compression from the crushed discs too Im sure.
Feels mostly back to usual state. Still some tightness in neck but should be able to work around it now. Would be best to minimise trap work with laterals and maybe avoid overhead pressing all together. Delts get plenty of growth from the incline and other chest work anyway.
Im going to attempt to continue my growth phase for 2 months, from where I left off. I lost very minimal size, muscle measurement wise, so everything should fill back out in a week or so.
Size is the main focus now but strength PRs will probably be hit with the high rep pressing (incline dumbbells) and possibly the heavier machine work but I want to test shit out first before I get into the more damaging shit.
Im at a good size now where any growth can be potential all time records and any strength increases would be all time records as well. So Ill see if I can finish out the year with some further progress. Cant say yet until I see what happens today. If things go well I wont re injure my first day back
The strains did not feel even close to healed after the second week, so I thought it might take months, but by the third week it began healing quickly and now I dont feel that tightness, strained feeling.
Really wont know where Im at til put some weight on it though. Relaxed without weight is completely different then adding hundreds of pounds. So Ill see how shit feels today. Ill decide from that point
KILL THAT SHIT
Feels mostly back to usual state. Still some tightness in neck but should be able to work around it now. Would be best to minimise trap work with laterals and maybe avoid overhead pressing all together. Delts get plenty of growth from the incline and other chest work anyway.
Im going to attempt to continue my growth phase for 2 months, from where I left off. I lost very minimal size, muscle measurement wise, so everything should fill back out in a week or so.
Size is the main focus now but strength PRs will probably be hit with the high rep pressing (incline dumbbells) and possibly the heavier machine work but I want to test shit out first before I get into the more damaging shit.
Im at a good size now where any growth can be potential all time records and any strength increases would be all time records as well. So Ill see if I can finish out the year with some further progress. Cant say yet until I see what happens today. If things go well I wont re injure my first day back
The strains did not feel even close to healed after the second week, so I thought it might take months, but by the third week it began healing quickly and now I dont feel that tightness, strained feeling.
Really wont know where Im at til put some weight on it though. Relaxed without weight is completely different then adding hundreds of pounds. So Ill see how shit feels today. Ill decide from that point
KILL THAT SHIT
Chest and delts
Not a bad session today for taking 3 weeks off. Half of that 3 weeks was eating very little. Only down to 229 lbs , and minimal size loss overall, so not too bad. Strength was down 16 reps with the 450 hammer strength incline but thats to be expected with a 3 week break. It comes back very quick for me, size and strength
I wasnt looking to go all out wild and ballistic as I was mostly testing the integrity of my trap, shoulder, neck after the strains. Never know until I put some real weight on it. Everything felt good overall but didnt push volume hard or weight. Survival is the goal for this next 2 months.
So I decided to resume my growth phase as planned. My goal for this phase is just to finish off the year with some added progress in size and strength, and SURVIVE the next 2 months of training. Dont want to have any major strains again for that period. I want to make the most of that growth phase.
Some heaviness in breathing today and cardiovascular conditioning but managable.
I should get it back pretty quick. Some of my growth phase has been compromised since Im starting it a little undersized and under strength but Ill make the best out of it aslong as I last the duration without breaks.
Being lighter was also partly do to not eating beforehand, and being on a scale that usually has me 3 lbs lighter as well. So I may have been a little heavier under normal conditions on the usual scale
229 lbs before meals
Was tempted to do more but will hold myself back and try to last. Overhead presses and heavy dumbbell laterals have the most potential to aggravate that neck area. So Ill have to feel shit out and maybe even avoid overheads during this phase. Dont need em anyway
Incline Hammer Strength Press (3/4 ballistic reps until noted)
90x80 (not to failure, warm up)
180x40 (same)
270x10 (same)
360x20 ( to failure but didnt implement too much rest pause)
450x7 (same)
Full lockout repetitions
No rest til line
450x3
360x5
270x5
180x15
---------
I get much better chest stimulation and growth off of 3/4 reps and constant tension but just switched it up since I was not planning to go to 500 or 540 today like usual. Didnt wanna fuck with strains. Aside from better results , cutting short of lockout also allows my joints to last much longer before breaks. I will cycle ranges though at times. It can be a good way to break plateus. Hitting 3/4 reps for a while and then going to full reps for example, my full rep strength will increase along with 3/4 rep strength, so its a way to keep records coming in by switching between the two. Not as strength PR focused these days though. More size focus.
Wide Chest Hammer Strength
Full range repetitions (switching it up)
180x20
270x8
270x10
(fatigued quick today but returns fast)
No rest til line (same range)
270x6
180x15
-------
Aside from full range on these, many reps were held while I contracted chest as hard as possible, and extra stretching at the bottom.
Very light but I tried to keep all sets high quality, and more difficult for the weight used.
Dumbbell Laterals (hybrid movement as usual, more trap focused)
I went very light with these as I did not want to risk re pulling the strain. These were what finished me off 3 weeks ago, so this exercise was high risk. No noticable issues though, but I didnt push it.
No rest til line
35x30-40
45x10
-------
no rest til line
55x20
50x10
------------------
50x40 (brief rest pauses used)
50x40 (same)
Backed off for today
KILL SHIT
Not a bad session today for taking 3 weeks off. Half of that 3 weeks was eating very little. Only down to 229 lbs , and minimal size loss overall, so not too bad. Strength was down 16 reps with the 450 hammer strength incline but thats to be expected with a 3 week break. It comes back very quick for me, size and strength
I wasnt looking to go all out wild and ballistic as I was mostly testing the integrity of my trap, shoulder, neck after the strains. Never know until I put some real weight on it. Everything felt good overall but didnt push volume hard or weight. Survival is the goal for this next 2 months.
So I decided to resume my growth phase as planned. My goal for this phase is just to finish off the year with some added progress in size and strength, and SURVIVE the next 2 months of training. Dont want to have any major strains again for that period. I want to make the most of that growth phase.
Some heaviness in breathing today and cardiovascular conditioning but managable.
I should get it back pretty quick. Some of my growth phase has been compromised since Im starting it a little undersized and under strength but Ill make the best out of it aslong as I last the duration without breaks.
Being lighter was also partly do to not eating beforehand, and being on a scale that usually has me 3 lbs lighter as well. So I may have been a little heavier under normal conditions on the usual scale
229 lbs before meals
Was tempted to do more but will hold myself back and try to last. Overhead presses and heavy dumbbell laterals have the most potential to aggravate that neck area. So Ill have to feel shit out and maybe even avoid overheads during this phase. Dont need em anyway
Incline Hammer Strength Press (3/4 ballistic reps until noted)
90x80 (not to failure, warm up)
180x40 (same)
270x10 (same)
360x20 ( to failure but didnt implement too much rest pause)
450x7 (same)
Full lockout repetitions
No rest til line
450x3
360x5
270x5
180x15
---------
I get much better chest stimulation and growth off of 3/4 reps and constant tension but just switched it up since I was not planning to go to 500 or 540 today like usual. Didnt wanna fuck with strains. Aside from better results , cutting short of lockout also allows my joints to last much longer before breaks. I will cycle ranges though at times. It can be a good way to break plateus. Hitting 3/4 reps for a while and then going to full reps for example, my full rep strength will increase along with 3/4 rep strength, so its a way to keep records coming in by switching between the two. Not as strength PR focused these days though. More size focus.
Wide Chest Hammer Strength
Full range repetitions (switching it up)
180x20
270x8
270x10
(fatigued quick today but returns fast)
No rest til line (same range)
270x6
180x15
-------
Aside from full range on these, many reps were held while I contracted chest as hard as possible, and extra stretching at the bottom.
Very light but I tried to keep all sets high quality, and more difficult for the weight used.
Dumbbell Laterals (hybrid movement as usual, more trap focused)
I went very light with these as I did not want to risk re pulling the strain. These were what finished me off 3 weeks ago, so this exercise was high risk. No noticable issues though, but I didnt push it.
No rest til line
35x30-40
45x10
-------
no rest til line
55x20
50x10
------------------
50x40 (brief rest pauses used)
50x40 (same)
Backed off for today
KILL SHIT
Legs
Very light , low volume. First leg session in atleast 3 weeks.
Went for some extra depth today on the presses. Wanted to keep the weight as light as possible while still sending out some growth signals. It takes very little at this point for my legs to grow. So they should be able to break 30 inches during this growth phase. Eating will be the main thing, and not taking myself out within the next 2 months.
231 lbs after meal
Leg extentions
Brief rest pauses on each set
90x100 warm up
130x100 same
185/150 x100 (about half way I cut the weight down to 150 since knee joints were flaring up)
150/120x100 (same)
Seated Leg Curl
90x25 warm up not to failure
130x15 (same)
170x10
205x5
165x10
Cybex Squat Press
Much deeper range of motion today , to get more out of the lighter weights
300x70 warm
500x55
500x50
500x55
Some knee inflammation but sent the signal for growth
Hip adductor
no rest til line
70x50
110x30
150x15
190x5
---------
With the adductor and abductors holds are mixed in as well
Same
205x10
165x10
125x??
105x10
--------
Hip abductor
no rest til line
50x60
90x30
130x10
--------------
Same
190x5
150x10
110x20
90x20
--------
KILL SHIT
Very light , low volume. First leg session in atleast 3 weeks.
Went for some extra depth today on the presses. Wanted to keep the weight as light as possible while still sending out some growth signals. It takes very little at this point for my legs to grow. So they should be able to break 30 inches during this growth phase. Eating will be the main thing, and not taking myself out within the next 2 months.
231 lbs after meal
Leg extentions
Brief rest pauses on each set
90x100 warm up
130x100 same
185/150 x100 (about half way I cut the weight down to 150 since knee joints were flaring up)
150/120x100 (same)
Seated Leg Curl
90x25 warm up not to failure
130x15 (same)
170x10
205x5
165x10
Cybex Squat Press
Much deeper range of motion today , to get more out of the lighter weights
300x70 warm
500x55
500x50
500x55
Some knee inflammation but sent the signal for growth
Hip adductor
no rest til line
70x50
110x30
150x15
190x5
---------
With the adductor and abductors holds are mixed in as well
Same
205x10
165x10
125x??
105x10
--------
Hip abductor
no rest til line
50x60
90x30
130x10
--------------
Same
190x5
150x10
110x20
90x20
--------
KILL SHIT
Back and delts, 10 mins cardio
Very light, low volume
First back session in over 3 weeks.
Everything is still very sore , being first week back. Inner elbow tendonitis is still flared up from before the break but can work around it.
With the chin ups Im still re introducing them into the routine. Wide grip overhand was my prefferred grip and Ive hit over 40 when I was around 200 lbs, but now a palms facing closer grip is allowing me to do them again. Wide grip became very painful on joints with that movement. With all the extra back mass since that period, I should easily hit 20 soon, even though my bodyweight will be moving up quite a bit during this growth phase. If everything goes as planned. Will drop the movement if it causes too much issue as well. Can always do pullovers only for back if forced to do it.
232 lbs after meal
Hammer Strength Lat Pullover (plate loaded)
Can feel the extra inch or so I lost in my back/chest measurement, as I wasnt compressed into the machine as usual. Lats should fill back out in a few weeks.
90x50 warm not to failure
180x30 same
230x25 (not to failure but didnt want to fuck with neck, coming back from the strain)
Palms Facing Close Grip Chin Ups (re introducing chin ups)
100 lbs assistance x 10 (warm up)
40 lbs assistance x10 (warm)
Bodyweight x 12
Bodyweight x 10
Iso High Row Hammer Strength (plate loaded)
Most exercises not to failure today
90x30 warm not to failure
180x25 same
270x20
360x8
Iso Low Row Hammer Strength (plate loaded)
180x25 warm
270x25
360x12
Dumbbell Laterals (hybrid movement, more traps)
Kept these light as well
45x40 warm
no rest til line
55x25
45x15
-------------
same
55x25
45x15
-------------
same
55x20
45x15
--------------
Cybex lat pull (pin loaded)
190x15 (long holds)
230x12 (long holds)
230x10 (same)
Free Motion Cable Row
150x10 (holds)
Decided against it, elbow tendonitis flaring up. Switched to some pullovers to take the elbows out of it and finish up
Standing Cable Pullover (curved bar)
120x10
no rest til line
160x5
120x5
--------------
again
120x10
100x10
---------
10 mins cardio
KILL THAT SHIT
Very light, low volume
First back session in over 3 weeks.
Everything is still very sore , being first week back. Inner elbow tendonitis is still flared up from before the break but can work around it.
With the chin ups Im still re introducing them into the routine. Wide grip overhand was my prefferred grip and Ive hit over 40 when I was around 200 lbs, but now a palms facing closer grip is allowing me to do them again. Wide grip became very painful on joints with that movement. With all the extra back mass since that period, I should easily hit 20 soon, even though my bodyweight will be moving up quite a bit during this growth phase. If everything goes as planned. Will drop the movement if it causes too much issue as well. Can always do pullovers only for back if forced to do it.
232 lbs after meal
Hammer Strength Lat Pullover (plate loaded)
Can feel the extra inch or so I lost in my back/chest measurement, as I wasnt compressed into the machine as usual. Lats should fill back out in a few weeks.
90x50 warm not to failure
180x30 same
230x25 (not to failure but didnt want to fuck with neck, coming back from the strain)
Palms Facing Close Grip Chin Ups (re introducing chin ups)
100 lbs assistance x 10 (warm up)
40 lbs assistance x10 (warm)
Bodyweight x 12
Bodyweight x 10
Iso High Row Hammer Strength (plate loaded)
Most exercises not to failure today
90x30 warm not to failure
180x25 same
270x20
360x8
Iso Low Row Hammer Strength (plate loaded)
180x25 warm
270x25
360x12
Dumbbell Laterals (hybrid movement, more traps)
Kept these light as well
45x40 warm
no rest til line
55x25
45x15
-------------
same
55x25
45x15
-------------
same
55x20
45x15
--------------
Cybex lat pull (pin loaded)
190x15 (long holds)
230x12 (long holds)
230x10 (same)
Free Motion Cable Row
150x10 (holds)
Decided against it, elbow tendonitis flaring up. Switched to some pullovers to take the elbows out of it and finish up
Standing Cable Pullover (curved bar)
120x10
no rest til line
160x5
120x5
--------------
again
120x10
100x10
---------
10 mins cardio
KILL THAT SHIT
Inner elbows are VERY sore. Alot of inflammation. So this is going to be the biggest challenge , I think, for the next 8
weeks of this growth phase. Training around them. Today I used ice, stretched, took alieve. Ill try to heal it before
hitting arms on saturday. Though Im thinking against even hitting arms during this growth phase or keeping it VERY minimal.
As ive done up to 100 sets a week to failure of arms, I dont believe I need more volume or intensity to grow them. Growth on
my arms has been very minimal compared to everything else.
This is something ive dealt with before. Though Id have to dig back into my records to see if I trained through it or took a long break. Ive dealt with elbow pain more than once though. Where it became significant. It was never permanent.
They may be getting too much abuse indirectly from back and chest work. There are a few strategies to deal with this. One
is keeping hands straight and neutral during rowing and most movements. That means wrapping the wrists tighter than usual to
keep them straight at all times. Elbow sleeves for all upper body training most likely, for now.
Training back using pullovers only is a possibility. Standing and seated variations. That eliminates elbow usage pretty
much.
So the only things that really are compromised would be rowing for back work (can still do pullovers) and curling, biceps.
Triceps I think can still be done.
No growth phase has ever been perfect anyway with all these issues. I will try to work around it and merely SURVIVE the next
2 months without having to take a break.
After this 2 months is done I think I long break may be due, but Ill see how shit feels.
Next few days will likely be off. Possible arm training on saturday. Trained 3 days consecutively and got most of my shit done.
KILL THAT SHIT
weeks of this growth phase. Training around them. Today I used ice, stretched, took alieve. Ill try to heal it before
hitting arms on saturday. Though Im thinking against even hitting arms during this growth phase or keeping it VERY minimal.
As ive done up to 100 sets a week to failure of arms, I dont believe I need more volume or intensity to grow them. Growth on
my arms has been very minimal compared to everything else.
This is something ive dealt with before. Though Id have to dig back into my records to see if I trained through it or took a long break. Ive dealt with elbow pain more than once though. Where it became significant. It was never permanent.
They may be getting too much abuse indirectly from back and chest work. There are a few strategies to deal with this. One
is keeping hands straight and neutral during rowing and most movements. That means wrapping the wrists tighter than usual to
keep them straight at all times. Elbow sleeves for all upper body training most likely, for now.
Training back using pullovers only is a possibility. Standing and seated variations. That eliminates elbow usage pretty
much.
So the only things that really are compromised would be rowing for back work (can still do pullovers) and curling, biceps.
Triceps I think can still be done.
No growth phase has ever been perfect anyway with all these issues. I will try to work around it and merely SURVIVE the next
2 months without having to take a break.
After this 2 months is done I think I long break may be due, but Ill see how shit feels.
Next few days will likely be off. Possible arm training on saturday. Trained 3 days consecutively and got most of my shit done.
KILL THAT SHIT
Back and delts (second back session, third delt/trap session) 10 mins cardio
Elbows were real inflamed yesterday. Iced them. Took 220 mg naproxen and 1000 mg bromelain. Some stretching. They definately feel better today, even after training. Though I excluded elbows as much as possible today.
No rowing. Just pullovers for back. Wore the elbow sleeves too. Growth is coming quick in the first week of this growth phase. Chest/back is now over 55 inches again cold, and legs are 28 1/4 right and 28 1/2 left, cold flexed.
Strength still is not back. Size seems to mostly be. So I should have a good seven weeks to really add some new mass. I can tell my lats really grew again as I had trouble squeezing into the lat pullover machine , with alot of friction and compression on my sides. Which fucks up the movement. Since you want to spread your lats to get the full contraction. Still usable though. In worst case I may need to throw some rows in when possible, or blast the fuck out of standing pullovers. Ill figure something out.
I may be training back twice a week and delts/traps 3 times a week. I hit delts wit my back and chest sessions usually. My delt sessions tend to be mostly trap since I use a hybrid movement for laterals. Its the only way I can really hit my traps directly without issues.
Shoulder presses are a consideration , but maybe not until the end of the growth phase. They have too much potential to re strain my neck/trap/shoulder strain that I had to take 3 weeks off to recover from. Dont want to fuck anything up mid growth phase. Dont need direct shoulder work anyway. Get enough from chest work.
There is a possibility that I wont train arms during this growth phase. Or if I do it may be very minimal. Depends how elbows feel. They may grow a little from the 10-20 lbs of body mass I gain everywhere else, and some indirect stimulation from back/chest/etc.
If I cant hit arms then ill probably be hitting back twice a week. Shit is light anyway. I should be able to train around the shit and grow everything else. Using just pullovers and no rows , I was able to blast the fuck out of my lats and really get them swollen and pumped. Minimised rest between sets too.
Arms have been stagnant even with super high volume and high intensity anyway, so this may give them some room to grow. Only thing I havent tried yet for them.
Bromelain is a digestive enzyme that is supposed to reduce inflammation , break down protein and thin blood. I took 500 mg before 6 tilapia filets and my stomach was growling after the meal, so it may do something. Inflammation feels a little better too but I took 220 mg naproxen yesterday and 1000 mg bromelain. Probably do 1000-1500 mg bromelain daily. Naproxen I wont abuse since it gives alot of acid, and will interfere with food consumption.
My protein is around 275-300 daily in this growth phase. Sometimes it will be higher or a little lower. Calories are basically whatever else I can get down , the filler foods and milk.
Ill eat 4-6 tilapia per meal. Sometimes twice a day. Plus milk, protein shake, carb and calorie heavy freezer foods like jamaican meat pockets, mozarella sticks, anything that will raise calories. Pumpkin seeds too. Much more variety then in the past.
233 lbs after meal (this scale seems to have me 3 lbs lighter so possibly 236)
Standing Cable Pullover (short straight bar)
KILOGRAMS for this stack
All pullovers are a mix of holds, long holds, regular reps and some stretching mixed in to maximise that cramping sensation in lats
No rest til line
57x20
95x5 (210 lb stack)
------------
Same
95x10
65x15
--------------------
same
95x7
65x10
-----------
same
95x7
65x8
--------------
same
95x6
65x10
------------------
Seated Lat Pullover Hammer Strength (plate loaded)
Alot of friction with pads scraping lats again today. Have filled out since a few days ago.
no rest til line
90x50
180x10
---------------
180x20
no rest til line
205x15
180x10
135x15
-----------------
Dumbbell Laterals (hybrid movement, mostly traps)
Light and low volume today. Dont want to restrain left trap/neck/shoulder
45x75 (brief rest pauses)
No rest til line
50x20
45x15
-----------------
again
50x30
45x20
--------
10 mins cardio
Quick and efficient. Very good pump. Will see about hitting back twice a week, but its all by feel. Goal is really just growth during this 2 month growth phase.
There may be some PR lifts. If there is it will probably be high rep dumbbell presses (already getting 125x20 and 100x45) and hammerstrength incline press , maybe 450x30 and if I decide to go back to 500 and 540 then 500x20 plus or 540x10 plus. All possibilities but my main focus is to avoid restrains and just grow now. Itll come easily with the food and if I avoid injury
KILL SHIT
Elbows were real inflamed yesterday. Iced them. Took 220 mg naproxen and 1000 mg bromelain. Some stretching. They definately feel better today, even after training. Though I excluded elbows as much as possible today.
No rowing. Just pullovers for back. Wore the elbow sleeves too. Growth is coming quick in the first week of this growth phase. Chest/back is now over 55 inches again cold, and legs are 28 1/4 right and 28 1/2 left, cold flexed.
Strength still is not back. Size seems to mostly be. So I should have a good seven weeks to really add some new mass. I can tell my lats really grew again as I had trouble squeezing into the lat pullover machine , with alot of friction and compression on my sides. Which fucks up the movement. Since you want to spread your lats to get the full contraction. Still usable though. In worst case I may need to throw some rows in when possible, or blast the fuck out of standing pullovers. Ill figure something out.
I may be training back twice a week and delts/traps 3 times a week. I hit delts wit my back and chest sessions usually. My delt sessions tend to be mostly trap since I use a hybrid movement for laterals. Its the only way I can really hit my traps directly without issues.
Shoulder presses are a consideration , but maybe not until the end of the growth phase. They have too much potential to re strain my neck/trap/shoulder strain that I had to take 3 weeks off to recover from. Dont want to fuck anything up mid growth phase. Dont need direct shoulder work anyway. Get enough from chest work.
There is a possibility that I wont train arms during this growth phase. Or if I do it may be very minimal. Depends how elbows feel. They may grow a little from the 10-20 lbs of body mass I gain everywhere else, and some indirect stimulation from back/chest/etc.
If I cant hit arms then ill probably be hitting back twice a week. Shit is light anyway. I should be able to train around the shit and grow everything else. Using just pullovers and no rows , I was able to blast the fuck out of my lats and really get them swollen and pumped. Minimised rest between sets too.
Arms have been stagnant even with super high volume and high intensity anyway, so this may give them some room to grow. Only thing I havent tried yet for them.
Bromelain is a digestive enzyme that is supposed to reduce inflammation , break down protein and thin blood. I took 500 mg before 6 tilapia filets and my stomach was growling after the meal, so it may do something. Inflammation feels a little better too but I took 220 mg naproxen yesterday and 1000 mg bromelain. Probably do 1000-1500 mg bromelain daily. Naproxen I wont abuse since it gives alot of acid, and will interfere with food consumption.
My protein is around 275-300 daily in this growth phase. Sometimes it will be higher or a little lower. Calories are basically whatever else I can get down , the filler foods and milk.
Ill eat 4-6 tilapia per meal. Sometimes twice a day. Plus milk, protein shake, carb and calorie heavy freezer foods like jamaican meat pockets, mozarella sticks, anything that will raise calories. Pumpkin seeds too. Much more variety then in the past.
233 lbs after meal (this scale seems to have me 3 lbs lighter so possibly 236)
Standing Cable Pullover (short straight bar)
KILOGRAMS for this stack
All pullovers are a mix of holds, long holds, regular reps and some stretching mixed in to maximise that cramping sensation in lats
No rest til line
57x20
95x5 (210 lb stack)
------------
Same
95x10
65x15
--------------------
same
95x7
65x10
-----------
same
95x7
65x8
--------------
same
95x6
65x10
------------------
Seated Lat Pullover Hammer Strength (plate loaded)
Alot of friction with pads scraping lats again today. Have filled out since a few days ago.
no rest til line
90x50
180x10
---------------
180x20
no rest til line
205x15
180x10
135x15
-----------------
Dumbbell Laterals (hybrid movement, mostly traps)
Light and low volume today. Dont want to restrain left trap/neck/shoulder
45x75 (brief rest pauses)
No rest til line
50x20
45x15
-----------------
again
50x30
45x20
--------
10 mins cardio
Quick and efficient. Very good pump. Will see about hitting back twice a week, but its all by feel. Goal is really just growth during this 2 month growth phase.
There may be some PR lifts. If there is it will probably be high rep dumbbell presses (already getting 125x20 and 100x45) and hammerstrength incline press , maybe 450x30 and if I decide to go back to 500 and 540 then 500x20 plus or 540x10 plus. All possibilities but my main focus is to avoid restrains and just grow now. Itll come easily with the food and if I avoid injury
KILL SHIT
Chest and delts (10 mins cardio)
Second week back from 3 week break. Huge strength increase from last week. Last week I hit 450 for 7, and this week 22. Which is one rep from my previous best before the 3 week break. Came back extremely quick. Not only was the strength back but I hit 2 PR's with 500x16 and 540x11.
Felt like I couldve kept repping much heavier weights but decided to restrain myself to keep tendons intact.
Elbows have been especially bad the last few weeks, but didnt effect my pressing strength today.
With having most of my size back by week 2 and being stronger than before, the next seven weeks of this growth phase should see massive increases in size and strength , aslong as no major injuries creep up.
Main goal will be growth during this phase. Will hit the high rep shit though. For me to get into a low rep range would require extreme weight at this strength level now. So most training will be high rep to preserve tendons.
Traps and neck got extremely pumped during the lateral raises. Hard to keep my head upright. I kept those light and just tried to get some blood and stimulation in the area. Still have to be careful of straining the neck area.
233 lbs after meal
Hammer Strength Incline Press (3/4 reps)(plate loaded)
90x60 (not to failure, warm up)
180x50 (same)
270x10 (same)
360x10 (same)
450x22 (1 rep from best, but 15 rep increase from last week. Muscle memory)
500x16 (1 rep PR)
540x11 (3 1/2 rep PR I believe)
See videos for 450,500 and 540 sets
No rest til line
Slow reps (see video)
500x5
450x5
360x8
320x6
270x6
180x10
------------------
Nautilus Horizontal Chest Press (plate loaded) (3/4 reps)
180x40 (warm up)
270x15
No rest til line
360x6
270x5
180x10
---------
Some holds mixed in
Dumbbell Laterals (hybrid movement, trap focused)
No rest til line
45x35
55x10
-----------------
same
60x20
55x10
50x10
----------------------
same
60x20
55x10
50x10
----------------
same
55x20
45x20
---------------
Incline Dumbbell Press (3/4 reps)
80x30 (chest heavily pre exhausted)
10 mins cardio
Decided to restrain myself and leave for today. Want to keep shit going for the next 7 week of this growth phase.
KILL THAT SHIT
Videos below
Second week back from 3 week break. Huge strength increase from last week. Last week I hit 450 for 7, and this week 22. Which is one rep from my previous best before the 3 week break. Came back extremely quick. Not only was the strength back but I hit 2 PR's with 500x16 and 540x11.
Felt like I couldve kept repping much heavier weights but decided to restrain myself to keep tendons intact.
Elbows have been especially bad the last few weeks, but didnt effect my pressing strength today.
With having most of my size back by week 2 and being stronger than before, the next seven weeks of this growth phase should see massive increases in size and strength , aslong as no major injuries creep up.
Main goal will be growth during this phase. Will hit the high rep shit though. For me to get into a low rep range would require extreme weight at this strength level now. So most training will be high rep to preserve tendons.
Traps and neck got extremely pumped during the lateral raises. Hard to keep my head upright. I kept those light and just tried to get some blood and stimulation in the area. Still have to be careful of straining the neck area.
233 lbs after meal
Hammer Strength Incline Press (3/4 reps)(plate loaded)
90x60 (not to failure, warm up)
180x50 (same)
270x10 (same)
360x10 (same)
450x22 (1 rep from best, but 15 rep increase from last week. Muscle memory)
500x16 (1 rep PR)
540x11 (3 1/2 rep PR I believe)
See videos for 450,500 and 540 sets
No rest til line
Slow reps (see video)
500x5
450x5
360x8
320x6
270x6
180x10
------------------
Nautilus Horizontal Chest Press (plate loaded) (3/4 reps)
180x40 (warm up)
270x15
No rest til line
360x6
270x5
180x10
---------
Some holds mixed in
Dumbbell Laterals (hybrid movement, trap focused)
No rest til line
45x35
55x10
-----------------
same
60x20
55x10
50x10
----------------------
same
60x20
55x10
50x10
----------------
same
55x20
45x20
---------------
Incline Dumbbell Press (3/4 reps)
80x30 (chest heavily pre exhausted)
10 mins cardio
Decided to restrain myself and leave for today. Want to keep shit going for the next 7 week of this growth phase.
KILL THAT SHIT
Videos below
Back and delts
Another Rowless back routine. Pullovers only. To let elbows heal. Didnt feel much contraction in my lats today at all for some reason. Could be due to using a different hammerstrength lat pullover machine then usual. Different model. Also the pads were not scraping my lats like usual. Either the machine is wider or my back got smaller from last week.
May hit back again this week, instead of arms. Weight is still at 233 and protein has been mostly in 275-300 range. May need more calories though. Only about a week and half into this 8 week growth phase though, so will see.
233 lbs after meal
Lat Pullover Hammerstrength (plate loaded, different version than usual)
No rest til line
90x50
180x20
230x10
270x5
------
270x15
No rest til line
295x10
270x5
225x8
180x20
------------------
180x20
Dumbbell Laterals (hybrid movement, mostly traps)
no rest til line
45x40
60x10
-----------
same
60x30
45x10
------------------
same
70x20
60x10
45x10
------------------
Standing Pullover with cable apparatus (long bar this time)
Kilograms for these
no rest til line
65x20
95x5 (210 lb stack)
----------------
Same
95x8
65x8
------------
same
95x10
72x10
65x10
--------------
255 lbs x 8 (rest pauses used, 45 lb plate pinned to stack)
No rest til line
255 lbs x8
95 kilos x6
72x6
57x8
----------
Dumbbell Laterals
no rest til line
60x30
50x10
45x10
-------------
Standing Pullovers again
no rest til line
255 lbs x8
95 kilos x8
72x5
57x10
--------
Db laterals
60x40 (brief rest pauses used)
KILL THAT SHIT
Another Rowless back routine. Pullovers only. To let elbows heal. Didnt feel much contraction in my lats today at all for some reason. Could be due to using a different hammerstrength lat pullover machine then usual. Different model. Also the pads were not scraping my lats like usual. Either the machine is wider or my back got smaller from last week.
May hit back again this week, instead of arms. Weight is still at 233 and protein has been mostly in 275-300 range. May need more calories though. Only about a week and half into this 8 week growth phase though, so will see.
233 lbs after meal
Lat Pullover Hammerstrength (plate loaded, different version than usual)
No rest til line
90x50
180x20
230x10
270x5
------
270x15
No rest til line
295x10
270x5
225x8
180x20
------------------
180x20
Dumbbell Laterals (hybrid movement, mostly traps)
no rest til line
45x40
60x10
-----------
same
60x30
45x10
------------------
same
70x20
60x10
45x10
------------------
Standing Pullover with cable apparatus (long bar this time)
Kilograms for these
no rest til line
65x20
95x5 (210 lb stack)
----------------
Same
95x8
65x8
------------
same
95x10
72x10
65x10
--------------
255 lbs x 8 (rest pauses used, 45 lb plate pinned to stack)
No rest til line
255 lbs x8
95 kilos x6
72x6
57x8
----------
Dumbbell Laterals
no rest til line
60x30
50x10
45x10
-------------
Standing Pullovers again
no rest til line
255 lbs x8
95 kilos x8
72x5
57x10
--------
Db laterals
60x40 (brief rest pauses used)
KILL THAT SHIT
Legs,abductors,adductors,calves
Light and low volume with a focus on deeper range of motion for the leg presses. (to reduce knee strain)
Came in heavier today at 236. Ive had to increase my calories and push eating harder, as 275-300 protein hasnt been doing much, without enough excess calories.
All joints felt pretty smooth today, and even elbows seem to be healing a little more. Im still training around them to let shit heal.
Im taking 1500 mg bromelain daily, pretty consistantly. Supposed to be a good digestive enzyme for breaking down protein, blood thinner and also an anti inflammatory. Its possible its been reducing some of my inflammation but cant say for sure.
I will probably go back to some of my old tricks for raising calories. Olive oil in shakes, peanut butter in shakes. Also just eating 10 tablespoons of peanut butter at a time is around 1000 cals, 35 protein. I did 20 tablespoons yesterday. Gets stuck in throat so gets washed down with milk. (41 oz yesterday). That adds alot of protein and calories easily
Mixing 8-10 tablespoons of peanut butter, with milk , protein powder and olive oil is also a way to really raise the calories and protein. My old cytogainers shakes had all of that, and I got them up to 2600 calories and over 100 protein. Couldnt digest that much at once anymore, but will add some of that shit to the shakes. Definately need more calories to keep the new growth coming during this growth phase
Boiling the tilapia in the bags they come in has been very quick and effective. Protein has been alot higher with that method. Started off with 4 tilapia filets and two packets cream of wheat and after legs opted for a quadruple bacon cheeseburger with fries from five guys, rather than the shake. Decided to take advantage of my hunger.
Will try to give elbows some more time before I reintroduce arm training or rows intot he routine. I will most likely get them in at some point during the growth phase. Want to heal as much as possible first.
Naproxen is great for reducing inflammation , but gives way too much acid, which fucks up eating. Thats why Ive been trying the bromelain and training around the shit. Seems to be working so far.
EXTREME shin pump prior to my 700 lb leg press set. Its never that bad. Even traps and neck getting somewhat of a tight pump during legs.
236 lbs after meal
Seated Leg Curl
90x35 (warm up not to failure)
130x20 (hamstrings start to cramp up, so dont push far beyond that point)
170x10 (same)
No rest til line
205x5
165x5
125x10
-----------------
same
165x8
145x5
125x10
----------
Leg Extentions
(brief rest pauses only, no full rests)
100x100 (warm, no knee pain yet)
165x100
200x100 (knee pain pretty minimal)
235x100 (starting to flare up more but managable. Looking to avoid injury for now so kept it light)
190x100
--------
Leg Presses
300x100 (warm up)
500x50 (Deep reps. Wanted to make the most out of the lighter weights)
600x50 (same)
700x35 (same. These sets are not to failure, but knee pain was flaring up. Massive shin pump prior to this set.)
500x60 (same)
Hip Adductor
no rest til line
65x50
130x10
205x5
--------------
again
205x5
175x5
145x5
115x10
-------
Holds mixed in on these and most other movements
No rest again
205x5
175x5
145x5
115x10
-------------
Hip Abduction
no rest til line
70x50
130x10
------------
again
130x10
150x8
110x10
90x10
----------------
Rotary Calve machine (almost never train calves anymore)
no rest til line
90x50
210x20
250x10
---------------
again
250x30
210x30
170x35
-----------
again
290x20
230x30
190x30
------------------
KILL THAT SHIT
Light and low volume with a focus on deeper range of motion for the leg presses. (to reduce knee strain)
Came in heavier today at 236. Ive had to increase my calories and push eating harder, as 275-300 protein hasnt been doing much, without enough excess calories.
All joints felt pretty smooth today, and even elbows seem to be healing a little more. Im still training around them to let shit heal.
Im taking 1500 mg bromelain daily, pretty consistantly. Supposed to be a good digestive enzyme for breaking down protein, blood thinner and also an anti inflammatory. Its possible its been reducing some of my inflammation but cant say for sure.
I will probably go back to some of my old tricks for raising calories. Olive oil in shakes, peanut butter in shakes. Also just eating 10 tablespoons of peanut butter at a time is around 1000 cals, 35 protein. I did 20 tablespoons yesterday. Gets stuck in throat so gets washed down with milk. (41 oz yesterday). That adds alot of protein and calories easily
Mixing 8-10 tablespoons of peanut butter, with milk , protein powder and olive oil is also a way to really raise the calories and protein. My old cytogainers shakes had all of that, and I got them up to 2600 calories and over 100 protein. Couldnt digest that much at once anymore, but will add some of that shit to the shakes. Definately need more calories to keep the new growth coming during this growth phase
Boiling the tilapia in the bags they come in has been very quick and effective. Protein has been alot higher with that method. Started off with 4 tilapia filets and two packets cream of wheat and after legs opted for a quadruple bacon cheeseburger with fries from five guys, rather than the shake. Decided to take advantage of my hunger.
Will try to give elbows some more time before I reintroduce arm training or rows intot he routine. I will most likely get them in at some point during the growth phase. Want to heal as much as possible first.
Naproxen is great for reducing inflammation , but gives way too much acid, which fucks up eating. Thats why Ive been trying the bromelain and training around the shit. Seems to be working so far.
EXTREME shin pump prior to my 700 lb leg press set. Its never that bad. Even traps and neck getting somewhat of a tight pump during legs.
236 lbs after meal
Seated Leg Curl
90x35 (warm up not to failure)
130x20 (hamstrings start to cramp up, so dont push far beyond that point)
170x10 (same)
No rest til line
205x5
165x5
125x10
-----------------
same
165x8
145x5
125x10
----------
Leg Extentions
(brief rest pauses only, no full rests)
100x100 (warm, no knee pain yet)
165x100
200x100 (knee pain pretty minimal)
235x100 (starting to flare up more but managable. Looking to avoid injury for now so kept it light)
190x100
--------
Leg Presses
300x100 (warm up)
500x50 (Deep reps. Wanted to make the most out of the lighter weights)
600x50 (same)
700x35 (same. These sets are not to failure, but knee pain was flaring up. Massive shin pump prior to this set.)
500x60 (same)
Hip Adductor
no rest til line
65x50
130x10
205x5
--------------
again
205x5
175x5
145x5
115x10
-------
Holds mixed in on these and most other movements
No rest again
205x5
175x5
145x5
115x10
-------------
Hip Abduction
no rest til line
70x50
130x10
------------
again
130x10
150x8
110x10
90x10
----------------
Rotary Calve machine (almost never train calves anymore)
no rest til line
90x50
210x20
250x10
---------------
again
250x30
210x30
170x35
-----------
again
290x20
230x30
190x30
------------------
KILL THAT SHIT
Back and delts (Second back session, third trap/delt session this week)
Rowless back training to give elbows some healing time. Has been working well, along with the bromelain, the elbows and other joints have been feeling better. Maybe in a week or two I will add back some rows and arm work but will see how shit feels.
On monday I will most likely go for some more records on the incline hammer strength press. Some targets may be 450x30, 500x20, 540x15. Maybe even rep out with 560 or higher. Im trying to minimise injury so Ill see how shit feels. Strength has been rising fast so I will try to restrain how far I test it for now. Mainly high rep work, but its still plenty of weight to tear up the muscle.
I was cycling in incline dumbbell presses every other week, as my lighter week. However they put alot of stress on my elbows, even though they put less strain on shoulders. So for now Ill try to hit the incline hammer as my main chest exercise. If shoulders start to flare up again then Ill see about changing that.
Turns out it was the machine the lat pulldown machine at the other location that was wider and didnt lose any more size in lats. Was tight in this machine again. If need be I can always switch to that location when the machine becomes too tight. My lat size is almost back. Chest is around 55 to 55 1/4 cold now and was up around 56. So there is still some muscle memory that has to come back. Should be back soon, and then I can make some new growth. Pressing strength is already above peak and records may be weekly for a while.
Another option is to cut back my 450 set on incline hammer strength presses again, to a warm up set. Last time I hit it 22 times and still broke records with 500 and 540. Cutting it back would mean even more reps for the heavier weights. Will go by feel. My main goal is growth now but I always push my limits.
235 lbs after meal
Lat Pullover Hammer Strength (plate loaded) (hiatal hernia hasnt been too strained with these, but going too heavy is risky with neck and hiatal hernia)
no rest til line
90x50
180x20
270x5
----------------
No rest til line
295x10
270x8
205x10
180x10
-----------------
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
65x10
45x10
---------------
same
55x25
50x20
40x10
-----------------
55x85 (brief rest pauses used only)
Hammer Strength Lat pullover (plate loaded)
180x25
Standing Pullover on cable apparatus (short straight bar)
Holds mixed in with both pullover variations
No rest til line
KILOGRAMS unless noted otherwise
65x25
95x5 (210 lb stack)
----------------
255 lbs x 10 (possible PR, Rarely do this movement)
No rest til line
see video
280 lbs x 6 (possible PR for same reason, 45 lb and 25 lb plate pinned to stack)
255 lbs x 5
95 kilos x5
72x5
57x10
-------------
Good contractions today and pump.
KILL THAT SHIT
Rowless back training to give elbows some healing time. Has been working well, along with the bromelain, the elbows and other joints have been feeling better. Maybe in a week or two I will add back some rows and arm work but will see how shit feels.
On monday I will most likely go for some more records on the incline hammer strength press. Some targets may be 450x30, 500x20, 540x15. Maybe even rep out with 560 or higher. Im trying to minimise injury so Ill see how shit feels. Strength has been rising fast so I will try to restrain how far I test it for now. Mainly high rep work, but its still plenty of weight to tear up the muscle.
I was cycling in incline dumbbell presses every other week, as my lighter week. However they put alot of stress on my elbows, even though they put less strain on shoulders. So for now Ill try to hit the incline hammer as my main chest exercise. If shoulders start to flare up again then Ill see about changing that.
Turns out it was the machine the lat pulldown machine at the other location that was wider and didnt lose any more size in lats. Was tight in this machine again. If need be I can always switch to that location when the machine becomes too tight. My lat size is almost back. Chest is around 55 to 55 1/4 cold now and was up around 56. So there is still some muscle memory that has to come back. Should be back soon, and then I can make some new growth. Pressing strength is already above peak and records may be weekly for a while.
Another option is to cut back my 450 set on incline hammer strength presses again, to a warm up set. Last time I hit it 22 times and still broke records with 500 and 540. Cutting it back would mean even more reps for the heavier weights. Will go by feel. My main goal is growth now but I always push my limits.
235 lbs after meal
Lat Pullover Hammer Strength (plate loaded) (hiatal hernia hasnt been too strained with these, but going too heavy is risky with neck and hiatal hernia)
no rest til line
90x50
180x20
270x5
----------------
No rest til line
295x10
270x8
205x10
180x10
-----------------
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
65x10
45x10
---------------
same
55x25
50x20
40x10
-----------------
55x85 (brief rest pauses used only)
Hammer Strength Lat pullover (plate loaded)
180x25
Standing Pullover on cable apparatus (short straight bar)
Holds mixed in with both pullover variations
No rest til line
KILOGRAMS unless noted otherwise
65x25
95x5 (210 lb stack)
----------------
255 lbs x 10 (possible PR, Rarely do this movement)
No rest til line
see video
280 lbs x 6 (possible PR for same reason, 45 lb and 25 lb plate pinned to stack)
255 lbs x 5
95 kilos x5
72x5
57x10
-------------
Good contractions today and pump.
KILL THAT SHIT
About to hit some chest and delts. I hit 240 lbs last night, fully bloated with food and milk. So weight is up from 236 before the growth phase. Was 242 back in 2012 but very sloppy weight.
Arms are back to 19 1/4 without any direct training in over 5 weeks. Just from muscle memory and eating heavily, gaining mass everywhere else.
Cant say if arms will grow beyond 19 1/2, into new growth territory , without direct training, but Ill try to incorporate arm work again , maybe in a week or two. Was letting my elbows heal.
Size is the main focus during this growth phase, but shoulders feel pretty good. I think the bromelain has been taking down some inflammation.
Theres a few potential targets today. 450x30 plus, 500x20 plus, 540x15 plus, and possibly repping 560 or higher on the incline hammer strength. Though I dont want to get too caught up in my extra strength now, and fuck myself up. Ill see how each weight feels, but always aim high.
450 has become very light so it would be better to cut that set down to a warm up only, to hit more reps with 500 and 540, etc. Will see what I feel like doing. Either way I should break some records and continue to add new size during this growth phase.
This is the beginning of the third week of the growth phase. It will be eight weeks total.
KILL THAT SHIT
Arms are back to 19 1/4 without any direct training in over 5 weeks. Just from muscle memory and eating heavily, gaining mass everywhere else.
Cant say if arms will grow beyond 19 1/2, into new growth territory , without direct training, but Ill try to incorporate arm work again , maybe in a week or two. Was letting my elbows heal.
Size is the main focus during this growth phase, but shoulders feel pretty good. I think the bromelain has been taking down some inflammation.
Theres a few potential targets today. 450x30 plus, 500x20 plus, 540x15 plus, and possibly repping 560 or higher on the incline hammer strength. Though I dont want to get too caught up in my extra strength now, and fuck myself up. Ill see how each weight feels, but always aim high.
450 has become very light so it would be better to cut that set down to a warm up only, to hit more reps with 500 and 540, etc. Will see what I feel like doing. Either way I should break some records and continue to add new size during this growth phase.
This is the beginning of the third week of the growth phase. It will be eight weeks total.
KILL THAT SHIT
Chest and delts
Moderate, low volume
Not the strength increases I expected this week, but a few PRs and size is coming up. Size being the main goal for this 8 week growth phase.
I believe 560x5 was a PR since I only usually rep 540. Above that Ive done 580x1 when I was weaker in 2012.
Hit 450x24 with some rest pause, but not much better than last week. Record none the less. Next week Ill likely cut my 450 set back to a lower rep warm up and save some energy for 500 and 540,560, etc. Ill probably add 560 to my rep work now that 540 is getting light.
I also have the option to hit that machine at a different gym, the one where I have most of my records with that lift.
Shoulders felt good today for the most part. Elbows still sore but not an issue for my pressing work yet.
Was 240 last night bloated on milk and food. A little heavier upon waking at 237 after meal.
Size is starting to come up as well.
237 lbs after meal (this scale has had me 3 lbs lighter, but seems about right)
Incline Hammer Strength Press (3/4 reps unless noted)
90x80 warm not to failure
180x40 same
270x15 same
360x10 same
450x24 (PR. Rest pause style as usual. See video)
500x15 (weaker today with this)
560x5 (PR by default. Usually only do rep work with 540, but its gotten light)
540x8 (weaker)
No rest til line
Slow reps
(first rep with 540 locked out, I believe the rest were 3/4. Locking out is good for negatives sometimes as it gives a longer descent. Otherwise 3/4 reps get my chest and delts the most swollen and allow elbows to last longer over time. Constant tension without rest and pumps blood into the muscle like a balloon.)
See video
540x2
450x4
360x4
270x7
180x12
-----------------
Wide Chest Hammer Strength Press (3/4 reps mixed with full reps)
180x50 warm up
270x15
No rest til line
360x6
270x6
180x10
--------------
Dumbbell Laterals
(hybrid movement. Trap focused. Low volume since I may be hitting these three times a week until I can row and hit arms again. Left trap,neck,shoulder is an area that is prone to pull out with these and vertical pressing)
45x40
45x40
No rest til line
45x40
65x10
--------------------
No rest til line
75x20
45x20
---------------
45x40 (brief rest pauses only)
KILL THAT SHIT
Videos below
Moderate, low volume
Not the strength increases I expected this week, but a few PRs and size is coming up. Size being the main goal for this 8 week growth phase.
I believe 560x5 was a PR since I only usually rep 540. Above that Ive done 580x1 when I was weaker in 2012.
Hit 450x24 with some rest pause, but not much better than last week. Record none the less. Next week Ill likely cut my 450 set back to a lower rep warm up and save some energy for 500 and 540,560, etc. Ill probably add 560 to my rep work now that 540 is getting light.
I also have the option to hit that machine at a different gym, the one where I have most of my records with that lift.
Shoulders felt good today for the most part. Elbows still sore but not an issue for my pressing work yet.
Was 240 last night bloated on milk and food. A little heavier upon waking at 237 after meal.
Size is starting to come up as well.
237 lbs after meal (this scale has had me 3 lbs lighter, but seems about right)
Incline Hammer Strength Press (3/4 reps unless noted)
90x80 warm not to failure
180x40 same
270x15 same
360x10 same
450x24 (PR. Rest pause style as usual. See video)
500x15 (weaker today with this)
560x5 (PR by default. Usually only do rep work with 540, but its gotten light)
540x8 (weaker)
No rest til line
Slow reps
(first rep with 540 locked out, I believe the rest were 3/4. Locking out is good for negatives sometimes as it gives a longer descent. Otherwise 3/4 reps get my chest and delts the most swollen and allow elbows to last longer over time. Constant tension without rest and pumps blood into the muscle like a balloon.)
See video
540x2
450x4
360x4
270x7
180x12
-----------------
Wide Chest Hammer Strength Press (3/4 reps mixed with full reps)
180x50 warm up
270x15
No rest til line
360x6
270x6
180x10
--------------
Dumbbell Laterals
(hybrid movement. Trap focused. Low volume since I may be hitting these three times a week until I can row and hit arms again. Left trap,neck,shoulder is an area that is prone to pull out with these and vertical pressing)
45x40
45x40
No rest til line
45x40
65x10
--------------------
No rest til line
75x20
45x20
---------------
45x40 (brief rest pauses only)
KILL THAT SHIT
Videos below
Chest/back measurement is back up to 55 3/4 inches cold flexed after yesterday's chest session. So now I can start making new muscle gains during the growth phase, since that is my peak size. (achieved recently when returning from 10 month break) Legs are still a little over 28 inches cold flexed and arms get as high as 19 1/4. (19 1/2 and 29 were peak, cold). The arm measurement isnt bad given I havent trained them in a while. Ive been doing pullovers for back as well so they havent even gotten much indirect stimulation. Same with triceps as I rarely lock out with most pressing sets anymore, constant tension.
To put the size increase in perspective, my chest/back measured at 53 1/4 back in 2012 when I locked out 580 on the hammer strength incline and weighed at 242 lbs. Its one of the earlier videos from when I started making videos. Im lighter now, navel measurement is about 3-4 inches smaller as well. Soon I should break 242 again for the second time but in a more refined state. (stronger, more muscle).
Im about to train back and delts. Im anxious to hit some rows and chin ups soon. Ive been limited to pullover variations only do to this inner elbow tendonitis. I also have not hit arms in over 5 weeks. I should be 238-240 when I hit the gym in a moment. Due to staying up to train. So that includes my food consumption for the previous day. 303 protein and over 4000 calories. Ive been trying to keep the calories higher now to push weight gain. 300 protein wasnt doing it. I needed more calories. Now things are moving in the right direction, but I only have a little less than 6 weeks left in this growth phase, so time is valuable. Ill keep an eye on that shit.
Also anxious to train arms of course. I will definately train arms and rows during this growth phase. Im thinking by next week Ill just fucking do that shit. Ive been trying to give the tendonitis a break but I also want to get some new growth during this phase. Ill just have to be tactical with my volume, weight and angles. I noticed that hammer curls and v bar pressdowns dont seem to stress inner elbow much. I may be able to do an entire session with those two movements if need be. Maybe throw in some sets of the more strenuous shit, but keep to a minimum.
With rows there is not much getting around it. I started chin ups again recently. Ill try to get 12-20 at some point and make a vid, at 240 lbs. Im still reintroducing them slowly. Ill see how the shit feels on my elbows as well.
Not sure yet if today Ill train arms with those two movements or back with pullovers only (maybe a few sets of chins). Havent decided yet. Probably nothing to interesting to film but if I do the chin ups Ill try to record.
KILL THAT SHIT
To put the size increase in perspective, my chest/back measured at 53 1/4 back in 2012 when I locked out 580 on the hammer strength incline and weighed at 242 lbs. Its one of the earlier videos from when I started making videos. Im lighter now, navel measurement is about 3-4 inches smaller as well. Soon I should break 242 again for the second time but in a more refined state. (stronger, more muscle).
Im about to train back and delts. Im anxious to hit some rows and chin ups soon. Ive been limited to pullover variations only do to this inner elbow tendonitis. I also have not hit arms in over 5 weeks. I should be 238-240 when I hit the gym in a moment. Due to staying up to train. So that includes my food consumption for the previous day. 303 protein and over 4000 calories. Ive been trying to keep the calories higher now to push weight gain. 300 protein wasnt doing it. I needed more calories. Now things are moving in the right direction, but I only have a little less than 6 weeks left in this growth phase, so time is valuable. Ill keep an eye on that shit.
Also anxious to train arms of course. I will definately train arms and rows during this growth phase. Im thinking by next week Ill just fucking do that shit. Ive been trying to give the tendonitis a break but I also want to get some new growth during this phase. Ill just have to be tactical with my volume, weight and angles. I noticed that hammer curls and v bar pressdowns dont seem to stress inner elbow much. I may be able to do an entire session with those two movements if need be. Maybe throw in some sets of the more strenuous shit, but keep to a minimum.
With rows there is not much getting around it. I started chin ups again recently. Ill try to get 12-20 at some point and make a vid, at 240 lbs. Im still reintroducing them slowly. Ill see how the shit feels on my elbows as well.
Not sure yet if today Ill train arms with those two movements or back with pullovers only (maybe a few sets of chins). Havent decided yet. Probably nothing to interesting to film but if I do the chin ups Ill try to record.
KILL THAT SHIT
Back and delts
Rowless back session. Pullovers only. Tried a set of chin ups but even with 140 lbs of assistance it was painful on my inner elbows. Right especially. Could have repped out my bodyweight but it wouldnt be worth the extra healing time.
Ill see about working around it at some point though. May be able to do some tricep shit with v bar. After this growth phase I may take a few months off anyway to let elbows heal. Its becoming a nuissance to the way I train. Its usually better that way for me. I get my size back very quickly so its never a problem. Took 10 months off and came back bigger and stronger this year within about 4 months of training.
238 lbs after previous nights meals (stayed up to train. This scale usually has me 3 lbs lighter so unsure of exact weight.)
Back got a very wide pump today. Cant really hit the mid back right now but the sides are swolen. The traps were so swollen from the laterals that I felt something twinge in my neck while tilting head back to drink aminos. So I ended it there. Dont need another neck strain. Last one took me out 3 weeks.
Lat pullover Hammer Strength (plate loaded)
Holds mixed in with all pullovers
No rest til line
90x50
180x30
230x10
---------
280x15
No rest til line
300x8
255x10 (estimate, lost count on this set)
205x ??
180x??
Unsure of the amount of sets and reps here. Lost track since I had 4 25s and 2 10s on with the 45s. Shits hazy. May have been more sets and reps. Remember it went on for a while.
-----------
180x20 (shortly after)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
45x10
---------------
Lat pullover hammer strength (plate loaded)
180x25
Assisted Chin Ups (palms facing close grip)
140 lbs assistance x 15 (was testing elbow tendonitis. Decided against it, shit still inflamed)
Standing Cable Pullover with Long curved lat bar (about shoulder width grip)
no rest til line
KILOGRAMS unless noted otherwise
65x20-25
95x5-10
--------------
No rest til line
280 lbs x4
255 lbs x5
95 kilos x5 (210 lb stack)
72x5
57x10
-----------
No rest til line
95 kilos x8
65x10
-------------
Dumbbell Laterals
no rest til line
75x25
70x10
65x10
60x10
------------
No rest til line
80x15
70x15
65x5
60x10
------------
60x50 (brief rest pauses used)
Felt a twinge in back of neck when tilting head back to drink aminos. Ended it here
KILL THAT SHIT
Rowless back session. Pullovers only. Tried a set of chin ups but even with 140 lbs of assistance it was painful on my inner elbows. Right especially. Could have repped out my bodyweight but it wouldnt be worth the extra healing time.
Ill see about working around it at some point though. May be able to do some tricep shit with v bar. After this growth phase I may take a few months off anyway to let elbows heal. Its becoming a nuissance to the way I train. Its usually better that way for me. I get my size back very quickly so its never a problem. Took 10 months off and came back bigger and stronger this year within about 4 months of training.
238 lbs after previous nights meals (stayed up to train. This scale usually has me 3 lbs lighter so unsure of exact weight.)
Back got a very wide pump today. Cant really hit the mid back right now but the sides are swolen. The traps were so swollen from the laterals that I felt something twinge in my neck while tilting head back to drink aminos. So I ended it there. Dont need another neck strain. Last one took me out 3 weeks.
Lat pullover Hammer Strength (plate loaded)
Holds mixed in with all pullovers
No rest til line
90x50
180x30
230x10
---------
280x15
No rest til line
300x8
255x10 (estimate, lost count on this set)
205x ??
180x??
Unsure of the amount of sets and reps here. Lost track since I had 4 25s and 2 10s on with the 45s. Shits hazy. May have been more sets and reps. Remember it went on for a while.
-----------
180x20 (shortly after)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
45x10
---------------
Lat pullover hammer strength (plate loaded)
180x25
Assisted Chin Ups (palms facing close grip)
140 lbs assistance x 15 (was testing elbow tendonitis. Decided against it, shit still inflamed)
Standing Cable Pullover with Long curved lat bar (about shoulder width grip)
no rest til line
KILOGRAMS unless noted otherwise
65x20-25
95x5-10
--------------
No rest til line
280 lbs x4
255 lbs x5
95 kilos x5 (210 lb stack)
72x5
57x10
-----------
No rest til line
95 kilos x8
65x10
-------------
Dumbbell Laterals
no rest til line
75x25
70x10
65x10
60x10
------------
No rest til line
80x15
70x15
65x5
60x10
------------
60x50 (brief rest pauses used)
Felt a twinge in back of neck when tilting head back to drink aminos. Ended it here
KILL THAT SHIT
Back, Triceps,Delts
Rowless back training. Pullovers. Second session for back. No rows to work around elbow issues. Delts/traps have been getting hit 3x a week with dumbbell laterals. I will be adding triceps in as well.
First time hitting triceps or any arm work in 6 weeks or longer. Due to the elbow inflammation. Inner elbows mainly. Wore elbow sleeves, as I have been for everything upperbody. Started with v bar pressdowns which were least strenuous on elbow and hit straight and curved bar variations.
Definately some pain. I think I will grind through the pain for the next 5 weeks during this growth phase however. I can atleast grow my triceps some that way.
I tried 25 lb dumbbells for hammer curls and alternating db curls but too much strain on the area. Not worth forcing it for now.
Will have to see how the elbows feel and that will determine how much volume, frequency and weight is used on the triceps. Went up to 255 lbs on pressdowns , but wont neccesarily use 300 unless the shit feels decent. Just want to send a growth signal for this phase.
Was looking thicker in traps and upper body today. Seem to be getting a little heavier as I was 236 after one meal. Last two days were not heavy eating days but will try to make up for it.
Monday may be some chest work. A hurricane is possibly coming in, so I dont know yet if the gyms will be open. Tommorrow will likely be legs.
236 lbs after meal, only slept an hour though. This scale has me 3 lbs lighter usually but hard to tell since I havent been back to the usual scale in a while
Lat Pullover Hammer Strength (plate loaded)
no rest til line
Holds mixed in on all pullover work
90x50
180x30
270x7
----------
no rest til line
320x8
295x5
270x6
225x10
180x10
--------
no rest til line
225x20
180x20
------------------
V Bar Pressdowns (first tricep work in over 6 weeks)
Range was a mix of chin level to lockout, and 90 degrees to lock out. Was feeling out elbow issues. Mostly 90 degree range today. Forearm 90 degrees with bicep.
KILOGRAMS unless noted otherwise
no rest til line
52x50
72x10
95x5 (210 lb stack)
-------------
No rest til line
95x12
72x12
57x10
---------
no rest til line
255 lbs x 8
95 kilos x5
72x10
57x10
--------------
Curved Bar pressdowns
KILOGRAMS
no rest til line
45x60
72x10
95x5
--------
no rest til line
255 lbs x12
95 kilos x12
72x12
57x12
-------
Straight bar pressdowns
KILOGRAMS
no rest til line
50x30
72x15
95x5
-----------
Elbows were flaring up by this point, decided to end it
Standing Cable Pullovers with short straight bar
KILOGRAMS
no rest til line
65x15
95x5
---------
no rest til line
95x5
65x15
--------------
dumbbell laterals (hybrid movement, trap focused)
no rest til line
45x40
60x10
-------------
no rest til line
60x30
50x10
45x10
------------------
no rest til line
70x20
60x10
50x10
----------------------
no rest til line
70x20
60x20
50x10
---------------
MTS Hammer Strength Shoulder Press (pin loaded)
No rest til line
140x30
240x20
300x10
--------
Didnt push it with these as they have the tendancy to restrain my neck
KILL THAT SHIT
Rowless back training. Pullovers. Second session for back. No rows to work around elbow issues. Delts/traps have been getting hit 3x a week with dumbbell laterals. I will be adding triceps in as well.
First time hitting triceps or any arm work in 6 weeks or longer. Due to the elbow inflammation. Inner elbows mainly. Wore elbow sleeves, as I have been for everything upperbody. Started with v bar pressdowns which were least strenuous on elbow and hit straight and curved bar variations.
Definately some pain. I think I will grind through the pain for the next 5 weeks during this growth phase however. I can atleast grow my triceps some that way.
I tried 25 lb dumbbells for hammer curls and alternating db curls but too much strain on the area. Not worth forcing it for now.
Will have to see how the elbows feel and that will determine how much volume, frequency and weight is used on the triceps. Went up to 255 lbs on pressdowns , but wont neccesarily use 300 unless the shit feels decent. Just want to send a growth signal for this phase.
Was looking thicker in traps and upper body today. Seem to be getting a little heavier as I was 236 after one meal. Last two days were not heavy eating days but will try to make up for it.
Monday may be some chest work. A hurricane is possibly coming in, so I dont know yet if the gyms will be open. Tommorrow will likely be legs.
236 lbs after meal, only slept an hour though. This scale has me 3 lbs lighter usually but hard to tell since I havent been back to the usual scale in a while
Lat Pullover Hammer Strength (plate loaded)
no rest til line
Holds mixed in on all pullover work
90x50
180x30
270x7
----------
no rest til line
320x8
295x5
270x6
225x10
180x10
--------
no rest til line
225x20
180x20
------------------
V Bar Pressdowns (first tricep work in over 6 weeks)
Range was a mix of chin level to lockout, and 90 degrees to lock out. Was feeling out elbow issues. Mostly 90 degree range today. Forearm 90 degrees with bicep.
KILOGRAMS unless noted otherwise
no rest til line
52x50
72x10
95x5 (210 lb stack)
-------------
No rest til line
95x12
72x12
57x10
---------
no rest til line
255 lbs x 8
95 kilos x5
72x10
57x10
--------------
Curved Bar pressdowns
KILOGRAMS
no rest til line
45x60
72x10
95x5
--------
no rest til line
255 lbs x12
95 kilos x12
72x12
57x12
-------
Straight bar pressdowns
KILOGRAMS
no rest til line
50x30
72x15
95x5
-----------
Elbows were flaring up by this point, decided to end it
Standing Cable Pullovers with short straight bar
KILOGRAMS
no rest til line
65x15
95x5
---------
no rest til line
95x5
65x15
--------------
dumbbell laterals (hybrid movement, trap focused)
no rest til line
45x40
60x10
-------------
no rest til line
60x30
50x10
45x10
------------------
no rest til line
70x20
60x10
50x10
----------------------
no rest til line
70x20
60x20
50x10
---------------
MTS Hammer Strength Shoulder Press (pin loaded)
No rest til line
140x30
240x20
300x10
--------
Didnt push it with these as they have the tendancy to restrain my neck
KILL THAT SHIT
Legs, Including calves
Light , low volume
Looks like Im heavier than expected. My digital scale is fucked up so I cant rely on what it says. I was using a gym that had a scale that had me 3 lbs lighter usually. Now back at the other gym my weight is where it should be. 239 lbs before meals. Fully fed Im estimating 242-243 atleast. So I may have already exceeded my previous bodyweight record of 242. I was extremely sloppy at that weight though, back in 2012. My navel measurement was 3-4 inches bigger than it is now, and my chest was 53 1/4 (2 1/2 inches smaller).
100 mgs tramadol pre workout helped I believe. Been taking 1500 mg bromelain too, which may be helping inflammation.
Training triceps the other day , for the first time, has arms approaching 19 1/2 cold, but not quite yet. Should make a difference though as I will start hitting them. Biceps and rows may not be hit at all during this growth phase. Have to see how inner elbows feel.
Also the post workout shake has been upgraded and is making a big different. 10 tablespoons peanut butter, 10 oz milk and 2 scoops of MTS whey. Only thing Im missing is 4 tablespoons olive oil. Have to pick the shit up soon.
Will likely go for some more records on the incline hammer strength tommorrow. There is a storm coming , so if the gym is closed then Ill resume when it re opens.
There was a new leg press machine. Hammer strength leg press. Next to the cybex squat press. I implemented both. The hammer strength press is very good. Normally I am being pushed out of the seat and need to hold myself into the leg presses. This one had the perfect angle so that there was none of that. Was very smooth too.
I went for high reps and depth today. Knees were pretty inflamed so I just tried to maximise pain. Everything got swollen including calves today.
239 lbs before meals on usual scale
Seated Leg Curl
90x30 warm
150x15
170x10
(hamstrings tight today, as well as knees)
No rest til line
205x5
165x5
145x5-10
125x10
-----------------
Leg Extentions
Brief rest pauses only
80x100
120x100
170x100
120x100
120x100
120x100
120x100
Super light, but after 700 reps with little rest, alot of forward leaning to increase pain, shit was swollen good. Knees were starting to swell up too, so went into the next movement.
--------
Cybex Squat Press (deep reps)
300x100 warm
500x60
500x60
Hammer Strength Leg Press (new machine)
400x50
500x50
Rotary Calve Raise (plate loaded)
no rest til line
90x50
180x15
-----------
180x30
180x30
180x30
180x30
Seated Calve Raise
90x30
90x50
90x50
90x60
90x60
90x60
Hip Adductor
no rest til line
50x40
90x40
130x40
170x10
205x10
--------
Holds mixed in
No rest til line
205x10
165x10
125x20
---------
hip abductor
no rest til line
50x50
130x10
------
Same
130x10
110x20
90x20
---------------
same
150x5
130x20
110x20
90x20
-------------
KILL THAT SHIT
Light , low volume
Looks like Im heavier than expected. My digital scale is fucked up so I cant rely on what it says. I was using a gym that had a scale that had me 3 lbs lighter usually. Now back at the other gym my weight is where it should be. 239 lbs before meals. Fully fed Im estimating 242-243 atleast. So I may have already exceeded my previous bodyweight record of 242. I was extremely sloppy at that weight though, back in 2012. My navel measurement was 3-4 inches bigger than it is now, and my chest was 53 1/4 (2 1/2 inches smaller).
100 mgs tramadol pre workout helped I believe. Been taking 1500 mg bromelain too, which may be helping inflammation.
Training triceps the other day , for the first time, has arms approaching 19 1/2 cold, but not quite yet. Should make a difference though as I will start hitting them. Biceps and rows may not be hit at all during this growth phase. Have to see how inner elbows feel.
Also the post workout shake has been upgraded and is making a big different. 10 tablespoons peanut butter, 10 oz milk and 2 scoops of MTS whey. Only thing Im missing is 4 tablespoons olive oil. Have to pick the shit up soon.
Will likely go for some more records on the incline hammer strength tommorrow. There is a storm coming , so if the gym is closed then Ill resume when it re opens.
There was a new leg press machine. Hammer strength leg press. Next to the cybex squat press. I implemented both. The hammer strength press is very good. Normally I am being pushed out of the seat and need to hold myself into the leg presses. This one had the perfect angle so that there was none of that. Was very smooth too.
I went for high reps and depth today. Knees were pretty inflamed so I just tried to maximise pain. Everything got swollen including calves today.
239 lbs before meals on usual scale
Seated Leg Curl
90x30 warm
150x15
170x10
(hamstrings tight today, as well as knees)
No rest til line
205x5
165x5
145x5-10
125x10
-----------------
Leg Extentions
Brief rest pauses only
80x100
120x100
170x100
120x100
120x100
120x100
120x100
Super light, but after 700 reps with little rest, alot of forward leaning to increase pain, shit was swollen good. Knees were starting to swell up too, so went into the next movement.
--------
Cybex Squat Press (deep reps)
300x100 warm
500x60
500x60
Hammer Strength Leg Press (new machine)
400x50
500x50
Rotary Calve Raise (plate loaded)
no rest til line
90x50
180x15
-----------
180x30
180x30
180x30
180x30
Seated Calve Raise
90x30
90x50
90x50
90x60
90x60
90x60
Hip Adductor
no rest til line
50x40
90x40
130x40
170x10
205x10
--------
Holds mixed in
No rest til line
205x10
165x10
125x20
---------
hip abductor
no rest til line
50x50
130x10
------
Same
130x10
110x20
90x20
---------------
same
150x5
130x20
110x20
90x20
-------------
KILL THAT SHIT
Chest and delts
KILLED SOME SHIT today
241 lbs today. Only 1 lb from my heaviest in 2012. Though my navel measurement was 3-4 lbs larger and chest was almost 3 inches smaller. So more muscle and strength this time around.
Cut back my 450 lb set to a warm up and hit 500x20, 540x14,560x8,580x4 on incline hammer strength press. All PRs. 500 has become light like 450 now and 540 is close behind. As long as my joints allow I will continue to rep with 560 and up and build those up. 500 may be cut back soon to 10 reps as a warm up. Its close to where my 450 was last week (24 reps).
Im early in the 4th week of my growth phase. Out of 8 weeks. The goal is just survival of the full eight weeks. Thats why I didnt hit high volume, especially with the dumbbell laterals. My traps were pumped as fuck by that point and neck would strain at any moment. I pushed it to the limit. Its not worth the risk now. Normally I would push through that anyway, but for now I want to make this growth phase count, and avoid strains like that.
Elbows are still beat up. No machine flies at all. They fuck with the area immediately. I normally like to go very heavy as a finisher with those. Maybe I will do some push ups to finish off, using the dumbbells as handles (works better for my wrists). No direct arm training except for triceps last week. No rows for back either. So I am growing under limited conditions.
Ill aim for new PRs on my pressing movements aslong as shoulders allow. I did a set of dumbbell incline presses extremely light, after heavy pre exhaustion, but I didnt take those any further due to them fucking with elbows heavily. The tactical approach is working and allowing me to adapt around these issues for now.
Ill have to eat heavily to push new size at this point, and possibly break into 250 lbs. Measurements are my main focus but the extra mass would only help during this phase.
241 lbs after previous nights meals, skipped sleep to train. This is one of the scales that I usually weight on. One location has me 3 lbs lighter.
Hammer Strength Incline Press (3/4 reps unless noted) (plate loaded)
90x80 (warm up not to failure.)
180x40 (same)
270x10 (same. These 3 sets are mostly constant tension style since it takes alot of warming up for the weight to even touch at the bottom. Chest/delts have a spring like density that allows me to throw around weight for high reps, and alot of explosiveness at the bottom, almost automatic)
360x10 (3/4 reps from here up. Done very ballistic to warm up my speed. Not to failure, warm up)
450x10 (same. Cut these back today to only 10 reps, warm up. 500 will be cut back next as its gotten light. Might have been able to hit 28-30 today)
500x20 (4 rep PR, see video)
540x14 (3 rep PR, see video)
560x8 (3 rep PR, see video)
580x4 (3 rep PR, see video. Locked out 580 back in 2012 when I was smaller and weaker)
Brief rest pauses are used to hit some extra reps beyond failure, as usual, shown in videos
No rest til line
Slow reps
See video
540x3
500x3
450x3
360x5
320x5
270x5
230x5
180x10
--------------
Nautilus Horizontal Chest Press (plate loaded) (3/4 reps)
180x60 (warm up, not to failure)
270x25 (believe I rest paused a few reps here, but mainly a warm up)
360x12
No rest til line
410x4-5
360x5
270x8
180x10
--------
Incline Dumbbell Presses (constant tension style)
75x45 (heavily pre exhausted. These fuck with elbows so ended it here)
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
55x20
---------
No rest til line
75x35
65x10
40x20
-----------
No rest til line
see video
75x20
65x10
40x20
------------
Ended it here as these have the tendancy to strain neck. Traps were extremely pumped and neck was tight as fuck. Done for today
KILL THAT SHIT
see videos below
KILLED SOME SHIT today
241 lbs today. Only 1 lb from my heaviest in 2012. Though my navel measurement was 3-4 lbs larger and chest was almost 3 inches smaller. So more muscle and strength this time around.
Cut back my 450 lb set to a warm up and hit 500x20, 540x14,560x8,580x4 on incline hammer strength press. All PRs. 500 has become light like 450 now and 540 is close behind. As long as my joints allow I will continue to rep with 560 and up and build those up. 500 may be cut back soon to 10 reps as a warm up. Its close to where my 450 was last week (24 reps).
Im early in the 4th week of my growth phase. Out of 8 weeks. The goal is just survival of the full eight weeks. Thats why I didnt hit high volume, especially with the dumbbell laterals. My traps were pumped as fuck by that point and neck would strain at any moment. I pushed it to the limit. Its not worth the risk now. Normally I would push through that anyway, but for now I want to make this growth phase count, and avoid strains like that.
Elbows are still beat up. No machine flies at all. They fuck with the area immediately. I normally like to go very heavy as a finisher with those. Maybe I will do some push ups to finish off, using the dumbbells as handles (works better for my wrists). No direct arm training except for triceps last week. No rows for back either. So I am growing under limited conditions.
Ill aim for new PRs on my pressing movements aslong as shoulders allow. I did a set of dumbbell incline presses extremely light, after heavy pre exhaustion, but I didnt take those any further due to them fucking with elbows heavily. The tactical approach is working and allowing me to adapt around these issues for now.
Ill have to eat heavily to push new size at this point, and possibly break into 250 lbs. Measurements are my main focus but the extra mass would only help during this phase.
241 lbs after previous nights meals, skipped sleep to train. This is one of the scales that I usually weight on. One location has me 3 lbs lighter.
Hammer Strength Incline Press (3/4 reps unless noted) (plate loaded)
90x80 (warm up not to failure.)
180x40 (same)
270x10 (same. These 3 sets are mostly constant tension style since it takes alot of warming up for the weight to even touch at the bottom. Chest/delts have a spring like density that allows me to throw around weight for high reps, and alot of explosiveness at the bottom, almost automatic)
360x10 (3/4 reps from here up. Done very ballistic to warm up my speed. Not to failure, warm up)
450x10 (same. Cut these back today to only 10 reps, warm up. 500 will be cut back next as its gotten light. Might have been able to hit 28-30 today)
500x20 (4 rep PR, see video)
540x14 (3 rep PR, see video)
560x8 (3 rep PR, see video)
580x4 (3 rep PR, see video. Locked out 580 back in 2012 when I was smaller and weaker)
Brief rest pauses are used to hit some extra reps beyond failure, as usual, shown in videos
No rest til line
Slow reps
See video
540x3
500x3
450x3
360x5
320x5
270x5
230x5
180x10
--------------
Nautilus Horizontal Chest Press (plate loaded) (3/4 reps)
180x60 (warm up, not to failure)
270x25 (believe I rest paused a few reps here, but mainly a warm up)
360x12
No rest til line
410x4-5
360x5
270x8
180x10
--------
Incline Dumbbell Presses (constant tension style)
75x45 (heavily pre exhausted. These fuck with elbows so ended it here)
Dumbbell Laterals (hybrid movement, trap focused)
no rest til line
45x40
55x20
---------
No rest til line
75x35
65x10
40x20
-----------
No rest til line
see video
75x20
65x10
40x20
------------
Ended it here as these have the tendancy to strain neck. Traps were extremely pumped and neck was tight as fuck. Done for today
KILL THAT SHIT
see videos below
Today may be a day off, undecided yet. I hit traps with back, which is next, and try to avoid consecutive days of trap work. To prevent neck issues.
Here is a rundown of what Ive added to my regimen in the last few months, which has been making the difference in size and strength.
All these little tweaks add up and make a huge difference. One thing ive gone back to heavily is milk. I use lactaid version since I cant drink regular. Im drinking 42 to 64 oz a day on average. This fills in gaps between meals and has been a staple of mine for a long time. I was using just whole food and milk for a very long time but some months back I added protein shakes back in again. I avoided them for a while because of these acid issues with my throat, but ive learned to manage it and deal with it better now. I tend to only use them on training days or they seem to give me more acid. Right after training I was taking in 4 scoops (100 protein) of MTS whey. Ive further modified that to make it into more of a weight gain shake. Im adding 10 tablespoons peanut butter with 10 oz of milk to two scoops of MTS whey. This prolongs the life of the powder and I get a mix of three proteins (digest at different speeds) and alot more calories. The protein is 95 , so its about the same. I will also be adding 4 tablespoons olive oil like I did in the past, with cytogainer (a 2600 calorie shake I used to consume then eat an hour later. Too much for me now).
The MTS whey is extremely versatile. It can be made into a sludge and eaten as well, without blending. Ive made waffles with 50 protein each and its very easy to mix into shit. Most of the time I drink it though.
Ive also been eating the peanut butter straight out of the container. Ive been doing meals with it where I have 10 tablespoons and since it sticks in throat, I use that as a way to get in more milk. Wash it down with the milk. All day I have 21 oz of milk always in a cup and drink it. When it runs out I refill it immediately. These peanut butter "meals" are around 1000 calories and 35 protein. Since my appetite is shit, this is very easy way to get in a meal when Im bloated or full.
When you see me in training videos my gut is usually very distended. Due to fucked up digestion and the heavy eating. Food digests very slow for me, so I have to get around that. I tend to eat a large meal before training.
Pumpkin seeds are another simple thing I added. These are 300-600 calories and 15-30 protein for the usual servings I eat. I do this usually after a massive meal or between meals when Im full. This can be done with the milk that I drink all day as well. Peanut butter can be used anytime between meals too. They dont take up any space in my gut but add some calories and protein.
I just picked up an oatmeal that has 10 grams protein per packet by quaker. Called protein oatmeal or something similiar. Ill utilize that as a carb and protein add on to meals or by itself as well.
Cheese. String cheese or cheese slices. I eat alot of these to fill in gaps between meals as well. Each slice is 6 protein, the sticks are 7 to 8 each. Very easy. Alot of these things were used by me in the past or on and off but now I need to push calories and protein heavy during the growth phase, so now Im using everything.
Things ive already been using , cereal with milk, canned chili (high calorie , 38 protein), and lately getting my carbs at "Deals". Basically 1 dollar items in the frozen section. Microwavable and back shit. Such as mozarella sticks and these jamaican meat pockets which I eat alot of. Two of those is 800 cals and 24 protein. Mainly use them to fill out my calories.
My main protein source now has been tilapia. This is probably the single biggest change I made and most important. I was using 12 oz bags of cooked shrimp. However they went up to 7 dollars a bag eventually and it got way too expensive for 78 protein they provide. The tilapia is way cheaper, no comparison, and I get the 4 lb bags at walmart. Usually 16 lbs at a time. I found a method where I boil the water on the stove, once boiling I just throw in the bags of tilapia (individually packaged). In 2 to 3 minutes they float to the top and are done. I can reuse the water or just empty it and refill the water without changing the pot. There is some leakage but its minimal. So there is basically no clean up and its super fast. Ive been eating 4-6 tilapia for a meal. Sometimes Id do it twice a day. Four can be 92 protein and 6 can be 138 but they vary in size. I started weighing them to be more accurate though Im not real consumed with that.
So my protein now on a bad day during the growth phase might be 200. Or 150 on a worse day, but less frequent. My better days have been 275-300. It really varies for me due to extreme exhaustion and bloat. Due to my digestive issues. If I eat heavy one day, I may be bloated the entire next day without much capacity. I eat like a snake. Very large meals and few. Lots of feedings and liquid inbetween throughout the entire day. It has to be different every day. Reason being I have to eat around my degree of bloat and maximise what I can get down. Also managing all the acid in my throat. Each day is different and very adaptive, much like my training.
I have a much larger variety of food then what Ive mentioned, but those are the main things that have made a difference. Having a variety makes a huge difference as well. Ive also been using bromelain at 1500 mgs a day. To breakdown protein better, reduce inflammation and thin blood. Cant verify if it does any of those things, just have been using it.
Pro Bcaa amino powder. Been using this during training. I mix 2-3 scoops into a 32 oz powerade bottle. Once Ive finished that I fill in another 32 oz and drink it. So now I get 64 oz of water atleast during training. Something I never did before.
The 10 month break was also very useful and allowed me to come back bigger and stronger, within about 4 months after the break (there was a 2 month break after the 10 month, but about 4 months of actual training time until I got bigger and stronger than previous). The break allowed me shoulder joints to heal and I was able to hit the numbers Im hitting now on the hammer strength inclines. I hadnt fucked with weights that heavy on that machine since 2012. I also hadnt even matched my old numbers from 2012 on that machine due to my shoulders being tore up the last few years. So this 10 month break reset them for now. It comes in phases. Not only have I matched my old numbers now but Ive exceeded them. That also translates to other training. Being able to train heavier overall.
The muscle memory which allows me to gain old size back within a matter of months, means little consequence for breaks and benefit from the healing. Slow metabolism after 30 makes holding weight very easy and gaining much easier. I will have to push to hit 250 now though. My main focus is the measurements but during a growth phase gaining weight only helps me. Strength wise and muscle wise.
Ive also been on 200 mg a week testosterone replacement. This keeps my levels stable and has helped alot as well. Instant oats, grits, cream of wheat are all easy carb sources and have been adding them to my fish meal or other protein meals as well. All of this has made a huge difference
KILL THAT SHIT
Here is a rundown of what Ive added to my regimen in the last few months, which has been making the difference in size and strength.
All these little tweaks add up and make a huge difference. One thing ive gone back to heavily is milk. I use lactaid version since I cant drink regular. Im drinking 42 to 64 oz a day on average. This fills in gaps between meals and has been a staple of mine for a long time. I was using just whole food and milk for a very long time but some months back I added protein shakes back in again. I avoided them for a while because of these acid issues with my throat, but ive learned to manage it and deal with it better now. I tend to only use them on training days or they seem to give me more acid. Right after training I was taking in 4 scoops (100 protein) of MTS whey. Ive further modified that to make it into more of a weight gain shake. Im adding 10 tablespoons peanut butter with 10 oz of milk to two scoops of MTS whey. This prolongs the life of the powder and I get a mix of three proteins (digest at different speeds) and alot more calories. The protein is 95 , so its about the same. I will also be adding 4 tablespoons olive oil like I did in the past, with cytogainer (a 2600 calorie shake I used to consume then eat an hour later. Too much for me now).
The MTS whey is extremely versatile. It can be made into a sludge and eaten as well, without blending. Ive made waffles with 50 protein each and its very easy to mix into shit. Most of the time I drink it though.
Ive also been eating the peanut butter straight out of the container. Ive been doing meals with it where I have 10 tablespoons and since it sticks in throat, I use that as a way to get in more milk. Wash it down with the milk. All day I have 21 oz of milk always in a cup and drink it. When it runs out I refill it immediately. These peanut butter "meals" are around 1000 calories and 35 protein. Since my appetite is shit, this is very easy way to get in a meal when Im bloated or full.
When you see me in training videos my gut is usually very distended. Due to fucked up digestion and the heavy eating. Food digests very slow for me, so I have to get around that. I tend to eat a large meal before training.
Pumpkin seeds are another simple thing I added. These are 300-600 calories and 15-30 protein for the usual servings I eat. I do this usually after a massive meal or between meals when Im full. This can be done with the milk that I drink all day as well. Peanut butter can be used anytime between meals too. They dont take up any space in my gut but add some calories and protein.
I just picked up an oatmeal that has 10 grams protein per packet by quaker. Called protein oatmeal or something similiar. Ill utilize that as a carb and protein add on to meals or by itself as well.
Cheese. String cheese or cheese slices. I eat alot of these to fill in gaps between meals as well. Each slice is 6 protein, the sticks are 7 to 8 each. Very easy. Alot of these things were used by me in the past or on and off but now I need to push calories and protein heavy during the growth phase, so now Im using everything.
Things ive already been using , cereal with milk, canned chili (high calorie , 38 protein), and lately getting my carbs at "Deals". Basically 1 dollar items in the frozen section. Microwavable and back shit. Such as mozarella sticks and these jamaican meat pockets which I eat alot of. Two of those is 800 cals and 24 protein. Mainly use them to fill out my calories.
My main protein source now has been tilapia. This is probably the single biggest change I made and most important. I was using 12 oz bags of cooked shrimp. However they went up to 7 dollars a bag eventually and it got way too expensive for 78 protein they provide. The tilapia is way cheaper, no comparison, and I get the 4 lb bags at walmart. Usually 16 lbs at a time. I found a method where I boil the water on the stove, once boiling I just throw in the bags of tilapia (individually packaged). In 2 to 3 minutes they float to the top and are done. I can reuse the water or just empty it and refill the water without changing the pot. There is some leakage but its minimal. So there is basically no clean up and its super fast. Ive been eating 4-6 tilapia for a meal. Sometimes Id do it twice a day. Four can be 92 protein and 6 can be 138 but they vary in size. I started weighing them to be more accurate though Im not real consumed with that.
So my protein now on a bad day during the growth phase might be 200. Or 150 on a worse day, but less frequent. My better days have been 275-300. It really varies for me due to extreme exhaustion and bloat. Due to my digestive issues. If I eat heavy one day, I may be bloated the entire next day without much capacity. I eat like a snake. Very large meals and few. Lots of feedings and liquid inbetween throughout the entire day. It has to be different every day. Reason being I have to eat around my degree of bloat and maximise what I can get down. Also managing all the acid in my throat. Each day is different and very adaptive, much like my training.
I have a much larger variety of food then what Ive mentioned, but those are the main things that have made a difference. Having a variety makes a huge difference as well. Ive also been using bromelain at 1500 mgs a day. To breakdown protein better, reduce inflammation and thin blood. Cant verify if it does any of those things, just have been using it.
Pro Bcaa amino powder. Been using this during training. I mix 2-3 scoops into a 32 oz powerade bottle. Once Ive finished that I fill in another 32 oz and drink it. So now I get 64 oz of water atleast during training. Something I never did before.
The 10 month break was also very useful and allowed me to come back bigger and stronger, within about 4 months after the break (there was a 2 month break after the 10 month, but about 4 months of actual training time until I got bigger and stronger than previous). The break allowed me shoulder joints to heal and I was able to hit the numbers Im hitting now on the hammer strength inclines. I hadnt fucked with weights that heavy on that machine since 2012. I also hadnt even matched my old numbers from 2012 on that machine due to my shoulders being tore up the last few years. So this 10 month break reset them for now. It comes in phases. Not only have I matched my old numbers now but Ive exceeded them. That also translates to other training. Being able to train heavier overall.
The muscle memory which allows me to gain old size back within a matter of months, means little consequence for breaks and benefit from the healing. Slow metabolism after 30 makes holding weight very easy and gaining much easier. I will have to push to hit 250 now though. My main focus is the measurements but during a growth phase gaining weight only helps me. Strength wise and muscle wise.
Ive also been on 200 mg a week testosterone replacement. This keeps my levels stable and has helped alot as well. Instant oats, grits, cream of wheat are all easy carb sources and have been adding them to my fish meal or other protein meals as well. All of this has made a huge difference
KILL THAT SHIT
Back, Triceps, Biceps (rehab), and 1 rest pause set of dumbbell laterals
242 lbs today. Probably hit 243 already but weigh in officially at the gym. Digital scale is very inconsistant. This matches my old heaviest in 2012. At that time I had to bloat with massive food and liquid to hit that weight, this time its coming much easier. My chest is also nearly 3 inches larger and gut 3-4 inches smaller. So theres been some added muscle in the last 3 years.
My elbows allowed me to do rows today and some super light bicep work. This was the first time I felt any stimulation in my mid back, as ive been lacking thickness there from being restricted to pullovers only for back. Those mostly hit my outer lats and have been getting very wide, but havent been able to activate my mid back muscle memory. Once that returns I think Ill easily break 57 inches on chest cold, as im around 56 now without that.
Only 8 lbs til 250 and I may hit it, but again Im focused on measurements. Regardless I need to be ontop of food and hit the calories hard now. Protein has been less of an issue. 200-300 is fine for me now, but the calories need to be above 4000 when possible it seems. I do rough estimates of calories sometimes. Mainly I try to just keep eating with the foods I mentioned. Consistant feeding, liquids, whatever I can get down.
I tried chin ups with 200 lbs of assistance on the machine but I could feel my elbows getting some pain so did not continue with that. Just testing shit out and adapting in the moment.
The good part is that even if I can do very light rows or biceps training my growth should really expand now. Since there is a little over 4 weeks in my growth phase. I also hit triceps again for the second week which will also be a big factor in growth. I focused on holds for back, long holds. I did this to gradually increase the weight and remove the surprise of ballistics on the tendons. With fast movements there isnt enough time to correct shit when the tendons are healing. Plus holds allow great contraction with light weight.
Im using the elbow sleeves with the wrist wraps on everything upperbody now. I started testing my elbows with 15 lb dumbbell curls. Biceps felt very tender and got an extreme pump. Keep in mind I had the elbow sleeves on which are XL but are now STRANGLING my fuckin arms without a pump. I partially ripped them getting them on already. So getting a pump with my circulation already compromised was probably part of it. I removed them and continued. This is also the only direct stimulation ive gotten for biceps in 7 weeks or longer I estimate. Arms are already 19 1/4 cold without even training them until last week. Which was just triceps. With some stimulation they should grow in the next 4 plus weeks of this growth phase.
242 lbs after maybe 2 or 3 meals, had 4 meals and extras inbetween but dont remember when I woke up. Pass out at random from exhaustion. This is one of two scales that I use for my official weigh in. Calories will be the focus above protein to bring weight up but protein remains in the 200s to 300 on average.
Seated Lat Pullover Hammer Strength (plate loaded)
Very light with these today but good contractions. Holds mixed in as well. My shoulders and neck were a little tight, hiatal hernia as well, so I didnt want to push the shit this time
No rest til line
no rest til line
90x50
180x30
225x10
-----------------
225x20-30
Iso High Row Hammer Strength (plate loaded)
This was a test for my elbow tendons. It went well as I gradually increased the weight. First time rowing in some weeks.
80x20 (long holds)
Lat pullovers again
No rest til line
225x20
180x20
135x25
------------
Iso High Row Hammer Strength (plate loaded)
140x20 (long holds)
190x20 (long holds)
210x15 (long holds, not pushing failure, testing tendons)
230x15 (same)
250x15 (same)
270x15 (same. Not too much elbow strain, but starting to feel it more. I will gradually implement rowing again in the coming weeks I think)
Lat Pulldowns (wider close grip handle, palms facing)
Long holds
135x15 (testing on all these)
165x15
210x7 (same, didnt wanna push tendons too hard)
Cybex Lat Pull
Long holds
150x20
210x15 (10 long holds and 5 fast reps)
210x15 (same)
V Bar Pressdowns
(90 degree angle today. Forearms 90 degrees with bicep then back down. Dont wanna over stretch tendons today. Just glad to train the shit again)
This stack only goes up to 160 lbs and cant add plates on it. Does feel heavier than 160 but hard to judge.
No rest til line
60x60
100x20
160x5 (fatigue fast now but triceps are getting some stimulation)
------------------
No rest til line
160x10
120x10
100x10
80x10-20
-------------------
Curved Bar Pressdowns (same range of motion)
no rest til line
60x60
100x20
160x5
-------
Not pushing failure on tricep work either. Dont want to fuck up my elbows now. Trying to balance growth with healing.
Biceps and triceps are very crampy and tender though. Like they want to lock up sometimes. Should get better after a few weeks of some stimulation.
no rest til line
160x20
120x20
100x20
-----------------
Straight Bar Pressdowns (short straight bar, same ROM)
no rest til line
100x20
120x10
160x5
----------------
Standing Pullovers on cable apparatus (curved bar)
A mix of holds and regular reps, but mostly Long Holds
no rest til line
100x20
160x4-5
--------------
No rest til line
140x8
100x10
80x10
---------------
no rest til line
150x5
120x5
100x10
80x10
--------------
Alternating Dumbbell Curls (elbow rehab)
First time doing any bicep work with these elbow issues. Just testing shit out. I had the elbow sleeves on which are tight as fuck initially. So the pump came from cutting off circulation too.
15x35 (all reps are squeezed hard at the top, not that it fucking matters. Mostly done both arms same time, so not really much alternating)
15X30
15X20
No rest til line
20x20
20x5 hammer curls
--------------
Same
20x20
20x10 hammers
---------------
same
20x20
20x5 hammers
-------------------
Dumbbell Laterals (trap focused)
45x50 (brief rest pauses)
Neck real tight by this point. Already hit traps with chest and will likely hit them again when I train back for a second time this week
Lats felt very swollen and pumped. Size seems to be coming in all the right places as I have not noticed any gut increase measurements.
KILL THAT SHIT
242 lbs today. Probably hit 243 already but weigh in officially at the gym. Digital scale is very inconsistant. This matches my old heaviest in 2012. At that time I had to bloat with massive food and liquid to hit that weight, this time its coming much easier. My chest is also nearly 3 inches larger and gut 3-4 inches smaller. So theres been some added muscle in the last 3 years.
My elbows allowed me to do rows today and some super light bicep work. This was the first time I felt any stimulation in my mid back, as ive been lacking thickness there from being restricted to pullovers only for back. Those mostly hit my outer lats and have been getting very wide, but havent been able to activate my mid back muscle memory. Once that returns I think Ill easily break 57 inches on chest cold, as im around 56 now without that.
Only 8 lbs til 250 and I may hit it, but again Im focused on measurements. Regardless I need to be ontop of food and hit the calories hard now. Protein has been less of an issue. 200-300 is fine for me now, but the calories need to be above 4000 when possible it seems. I do rough estimates of calories sometimes. Mainly I try to just keep eating with the foods I mentioned. Consistant feeding, liquids, whatever I can get down.
I tried chin ups with 200 lbs of assistance on the machine but I could feel my elbows getting some pain so did not continue with that. Just testing shit out and adapting in the moment.
The good part is that even if I can do very light rows or biceps training my growth should really expand now. Since there is a little over 4 weeks in my growth phase. I also hit triceps again for the second week which will also be a big factor in growth. I focused on holds for back, long holds. I did this to gradually increase the weight and remove the surprise of ballistics on the tendons. With fast movements there isnt enough time to correct shit when the tendons are healing. Plus holds allow great contraction with light weight.
Im using the elbow sleeves with the wrist wraps on everything upperbody now. I started testing my elbows with 15 lb dumbbell curls. Biceps felt very tender and got an extreme pump. Keep in mind I had the elbow sleeves on which are XL but are now STRANGLING my fuckin arms without a pump. I partially ripped them getting them on already. So getting a pump with my circulation already compromised was probably part of it. I removed them and continued. This is also the only direct stimulation ive gotten for biceps in 7 weeks or longer I estimate. Arms are already 19 1/4 cold without even training them until last week. Which was just triceps. With some stimulation they should grow in the next 4 plus weeks of this growth phase.
242 lbs after maybe 2 or 3 meals, had 4 meals and extras inbetween but dont remember when I woke up. Pass out at random from exhaustion. This is one of two scales that I use for my official weigh in. Calories will be the focus above protein to bring weight up but protein remains in the 200s to 300 on average.
Seated Lat Pullover Hammer Strength (plate loaded)
Very light with these today but good contractions. Holds mixed in as well. My shoulders and neck were a little tight, hiatal hernia as well, so I didnt want to push the shit this time
No rest til line
no rest til line
90x50
180x30
225x10
-----------------
225x20-30
Iso High Row Hammer Strength (plate loaded)
This was a test for my elbow tendons. It went well as I gradually increased the weight. First time rowing in some weeks.
80x20 (long holds)
Lat pullovers again
No rest til line
225x20
180x20
135x25
------------
Iso High Row Hammer Strength (plate loaded)
140x20 (long holds)
190x20 (long holds)
210x15 (long holds, not pushing failure, testing tendons)
230x15 (same)
250x15 (same)
270x15 (same. Not too much elbow strain, but starting to feel it more. I will gradually implement rowing again in the coming weeks I think)
Lat Pulldowns (wider close grip handle, palms facing)
Long holds
135x15 (testing on all these)
165x15
210x7 (same, didnt wanna push tendons too hard)
Cybex Lat Pull
Long holds
150x20
210x15 (10 long holds and 5 fast reps)
210x15 (same)
V Bar Pressdowns
(90 degree angle today. Forearms 90 degrees with bicep then back down. Dont wanna over stretch tendons today. Just glad to train the shit again)
This stack only goes up to 160 lbs and cant add plates on it. Does feel heavier than 160 but hard to judge.
No rest til line
60x60
100x20
160x5 (fatigue fast now but triceps are getting some stimulation)
------------------
No rest til line
160x10
120x10
100x10
80x10-20
-------------------
Curved Bar Pressdowns (same range of motion)
no rest til line
60x60
100x20
160x5
-------
Not pushing failure on tricep work either. Dont want to fuck up my elbows now. Trying to balance growth with healing.
Biceps and triceps are very crampy and tender though. Like they want to lock up sometimes. Should get better after a few weeks of some stimulation.
no rest til line
160x20
120x20
100x20
-----------------
Straight Bar Pressdowns (short straight bar, same ROM)
no rest til line
100x20
120x10
160x5
----------------
Standing Pullovers on cable apparatus (curved bar)
A mix of holds and regular reps, but mostly Long Holds
no rest til line
100x20
160x4-5
--------------
No rest til line
140x8
100x10
80x10
---------------
no rest til line
150x5
120x5
100x10
80x10
--------------
Alternating Dumbbell Curls (elbow rehab)
First time doing any bicep work with these elbow issues. Just testing shit out. I had the elbow sleeves on which are tight as fuck initially. So the pump came from cutting off circulation too.
15x35 (all reps are squeezed hard at the top, not that it fucking matters. Mostly done both arms same time, so not really much alternating)
15X30
15X20
No rest til line
20x20
20x5 hammer curls
--------------
Same
20x20
20x10 hammers
---------------
same
20x20
20x5 hammers
-------------------
Dumbbell Laterals (trap focused)
45x50 (brief rest pauses)
Neck real tight by this point. Already hit traps with chest and will likely hit them again when I train back for a second time this week
Lats felt very swollen and pumped. Size seems to be coming in all the right places as I have not noticed any gut increase measurements.
KILL THAT SHIT
Second Back and Bicep session and third Delt/Trap session for the week
Was exhausted yesterday and not awake for long, so only got 243 protein and calories werent what they couldve been. Still I was 240, so my base weight is increasing.
Picked up some Mr. Hyde pre workout after the training. Used it before and it was one of the stronger pre workouts with 420 mgs caffiene per scoop. Its about double the caffiene Ive been using lately so it should be good.
Mostly a rehab session to re-introduce rows and bicep work. It was successful. My bicep strength made a huge increase from just a few days ago when I hit them. Rows as well. I didnt go above 50s today, but very slow reps. Not alot of pain in elbows. I couldve gone above 60s but this was already about twice of what I was using a few days ago, so didnt want to rush the shit with tendons.
With rows I went up to 410 on the iso low row hammer strength. So this is already an improvement from 270 a few days ago on iso high row machine. I couldve gone heavier that day but held back. Same reasons. My first bicep test session a few days ago, 25s were painful.
Now I will be doing rows and bicep training again. So all training will be back. That should make a big difference. If I have to stay with 410 on various hammer strength rows, thats fine, I can do them slow and make it work.
Next week instead of doing back twice and delts/traps 3x I will replace it with an arms day as usual. The laterals will be optional on the third session.
Bromelain may be helping at 1500 mgs daily.
Mostly I think it was training around the shit tactfully that worked. No break has been needed so far and the elbows are improving. Will go by feel
240 lbs after a meal or two and some liquids (dont remember when I woke up. Eating was down due to exhaustion)
Light, low volume, Mostly rehab for elbow
Lat Pullover Hammer Strength (plate loaded)
no rest til line
90x50
180x30
205x20
---------
180x40
Lots of holds mixed in on pullovers, but over stretching shoulder joints at the start of movement, so switched over
Iso Low Row Hammer Strength (plate loaded)
Successful reintroduction of rows
90x30 (long holds)
140x30 (same)
180x20 (same)
230x30 (fast reps with a brief maximum strength hold at the end of each rep. Almost isometric)
270x40 (same)
320x20 (same)
370x20 (same)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
60x10
------------------
Alternating Dumbbell Curls
Test set for biceps
35x10 (felt good, not too much strain. Removed elbow sleeves for rest of bicep work. They strangle my arms without a pump)
Iso Low Rows again
410x10 (same fast with hard holds. Decided this was far enough to push it. Didnt push failure. Working around elbows)
Alternating Dumbbell Curls
More elbow rehab, not pushing failure
40x10
Alternating Dumbbell Curls With a reverse curl negative (rotate palms toward face at top, then back around into a palms facing mirror position, back down slow)
All bicep curl reps were done very slow today, ascension and descension
40x10
No rest til line
50x4-5
40x6
-----------------
35x10
Dumbbell Laterals (trap focused)
no rest til line
50x30
45x10
60x10
40x10
------
The rehab is coming along fast. Good enough for today
KILL THAT SHIT
Was exhausted yesterday and not awake for long, so only got 243 protein and calories werent what they couldve been. Still I was 240, so my base weight is increasing.
Picked up some Mr. Hyde pre workout after the training. Used it before and it was one of the stronger pre workouts with 420 mgs caffiene per scoop. Its about double the caffiene Ive been using lately so it should be good.
Mostly a rehab session to re-introduce rows and bicep work. It was successful. My bicep strength made a huge increase from just a few days ago when I hit them. Rows as well. I didnt go above 50s today, but very slow reps. Not alot of pain in elbows. I couldve gone above 60s but this was already about twice of what I was using a few days ago, so didnt want to rush the shit with tendons.
With rows I went up to 410 on the iso low row hammer strength. So this is already an improvement from 270 a few days ago on iso high row machine. I couldve gone heavier that day but held back. Same reasons. My first bicep test session a few days ago, 25s were painful.
Now I will be doing rows and bicep training again. So all training will be back. That should make a big difference. If I have to stay with 410 on various hammer strength rows, thats fine, I can do them slow and make it work.
Next week instead of doing back twice and delts/traps 3x I will replace it with an arms day as usual. The laterals will be optional on the third session.
Bromelain may be helping at 1500 mgs daily.
Mostly I think it was training around the shit tactfully that worked. No break has been needed so far and the elbows are improving. Will go by feel
240 lbs after a meal or two and some liquids (dont remember when I woke up. Eating was down due to exhaustion)
Light, low volume, Mostly rehab for elbow
Lat Pullover Hammer Strength (plate loaded)
no rest til line
90x50
180x30
205x20
---------
180x40
Lots of holds mixed in on pullovers, but over stretching shoulder joints at the start of movement, so switched over
Iso Low Row Hammer Strength (plate loaded)
Successful reintroduction of rows
90x30 (long holds)
140x30 (same)
180x20 (same)
230x30 (fast reps with a brief maximum strength hold at the end of each rep. Almost isometric)
270x40 (same)
320x20 (same)
370x20 (same)
Dumbbell Laterals (trap focused version)
no rest til line
50x40
60x10
------------------
Alternating Dumbbell Curls
Test set for biceps
35x10 (felt good, not too much strain. Removed elbow sleeves for rest of bicep work. They strangle my arms without a pump)
Iso Low Rows again
410x10 (same fast with hard holds. Decided this was far enough to push it. Didnt push failure. Working around elbows)
Alternating Dumbbell Curls
More elbow rehab, not pushing failure
40x10
Alternating Dumbbell Curls With a reverse curl negative (rotate palms toward face at top, then back around into a palms facing mirror position, back down slow)
All bicep curl reps were done very slow today, ascension and descension
40x10
No rest til line
50x4-5
40x6
-----------------
35x10
Dumbbell Laterals (trap focused)
no rest til line
50x30
45x10
60x10
40x10
------
The rehab is coming along fast. Good enough for today
KILL THAT SHIT
Forgot to mention, but worth noting. During the rows I used a palm facing grip , as I do most of the time. To minimize my elbow tendon pain I had to keep my elbows tightly tucked to my sides throughout the entire movement. This was just something I did by feel, as it felt much better. Without doing that there would be alot more pain. Slight modifications can make a big difference.
In a few hours will most likely be legs
KILL THAT SHIT
In a few hours will most likely be legs
KILL THAT SHIT
Attempted legs training
Just an attempt. Joint issues come in phases with me, so nothing abnormal. Hamstrings were tight as fuck and knees, even achilles tendons. At this stage I know when to back off and hit the shit when its right.
Took a scoop of mr.hyde. 420 mg caffiene apparently but really felt nothing today. Was very bloated with food though too. Will continue on it though. Most of what I do is in my head anyway.
Either tommorrow or tuesday will most likely be chest and delts. I may cut my 500 lb set down to 10 reps and make it a warm up. Since I hit 20 reps on the incline hammer strength press about 5 days ago. Ill likely be aiming for 540x20 but cant say exactly where itll fall. My body will decide when the muscle collapses. I dont set my expectations any lower than what I aim for. I hit 540x14 five days ago after hitting 500 to failure, so I should be good for atleast several more reps fresher.
Beyond that Ill aim for 560x10-12 atleast, and 580 for 5 or more. Atleast my shoulders still havent given me any real pain yet since ive been back from the 10 month break. Elbows are getting better too so I should be good for a few records. Its really the only session now that I aim for PRs.
Really the only thing worth filming now. Most everything else is more redundant and just done for the growth during this phase. They key focus being surviving the 8 week growth phase and gaining some new size. Strength is something I believe in , so I still push it on the presses when possible. Back and legs are much stronger and pushing those areas will snap some shit at this point. Its more tactical. My volume and progressive training is not like it was in the past. Volume used to be massive with the same mindset of failure on each set (positive failure. Didnt really use alot of super and dropsets back then. Straight sets with longer rests). Six to eight hour chest and back sessions weekly. More an exorcism for my demons then for results.
One key aspect of my mindset was progressive resistance. I take everything to extremes though and I didnt see any exercise as a shaping exercise or any such bullshit. Everything was taken to extremes and , in my mind, had the same potential as any other movement, with the right intensity. I mostly followed a pyramid style of training, with one important difference. As I was pyramiding up on an exercise I would take all my warm up sets to failure, and all my main sets. This forced me to hit records in a deficit, heavily pre exhausted. This is a huge part of why I have the muscle endurance and strength that I do. If you can hit records heavily pre exhausted then you can do much more fresh. I wasnt satisfied with merely breaking personal records. When I wanted to I would rotate my routines and save strength for the heavier sets, to break more records. I was always constantly cycling incline and flat bench first to hit PRs on both and manipulating sets and reps to hit new PRs. I was able to keep new PRs coming for months straight doing this. Of course I had down periods where I didnt hit new records for very long stretches. During any period of growth I gained massive strength though.
Basically I would pyramid up in weight and then back down again, hitting all sets to failure, on every movement. This means I hit the full spectrum of rep ranges, left no fiber untouched, and hit PRs under less than optimal situations always. I feel that this mentality is a big part in why I can endure the abuse and still hit the numbers I hit.
I dont do that to the same extent anymore because I am way beyond progressive resistance at this stage. I outgrew it a long time ago. Meaning my weaker links, tendons will snap, and I have already ruptured 6 discs and other damage. My mind is way stronger than my body , and I have the injuries to prove it. Reason why I had to teach myself restraint. Training all out is my natural mindset, but backing off is much harder for me.
This requires very detailed record keeping as well. I dont rely merely on my mind to remember all my numbers. I would look back in my journal, highlight PRs (when it was a hand written journal), etc. Now youtube makes it easy to see my videos and numbers , if I dont remember them exactly. I try to record key sets, so they stand out when I look through them. Though I only aim for PRs on a few movements now, as mentioned. I would aim for a PR on every fucking set of the pyramid and on every fucking exercise. I believe that type of focus, of never losing a rep, is a big part of what got me to this point. Of course I couldnt do that all the time or Id be lifting thousands of pounds for thousands of reps after nearly 21 years of this shit, but the mindset is what matters.
241 lbs after large meal
Seated Leg Curls
90x30
130x10
150x15
170x10
all warm ups and not to failure. Hamstrings fuckin tight. Not the day to train them.
Leg extentions
Same issues, but with knees. Felt only knee pain and no muscle contraction.
Havent kept up on bromelain as consistantly, can also use naproxen if need be, at the cost of more acid.
brief rest pauses
95x100
145x100
145x100
145x100
This was basically a long attempt at warming up. Was unsuccessful.
Calve raise attempt
90x20
Achilles heal issues. When my legs are tore up, everything fucking hurts. They dont lose size for a very long time anyway. Will try again next week.
Should have some video of chest on monday or tuesday
KILL THAT SHIT
Just an attempt. Joint issues come in phases with me, so nothing abnormal. Hamstrings were tight as fuck and knees, even achilles tendons. At this stage I know when to back off and hit the shit when its right.
Took a scoop of mr.hyde. 420 mg caffiene apparently but really felt nothing today. Was very bloated with food though too. Will continue on it though. Most of what I do is in my head anyway.
Either tommorrow or tuesday will most likely be chest and delts. I may cut my 500 lb set down to 10 reps and make it a warm up. Since I hit 20 reps on the incline hammer strength press about 5 days ago. Ill likely be aiming for 540x20 but cant say exactly where itll fall. My body will decide when the muscle collapses. I dont set my expectations any lower than what I aim for. I hit 540x14 five days ago after hitting 500 to failure, so I should be good for atleast several more reps fresher.
Beyond that Ill aim for 560x10-12 atleast, and 580 for 5 or more. Atleast my shoulders still havent given me any real pain yet since ive been back from the 10 month break. Elbows are getting better too so I should be good for a few records. Its really the only session now that I aim for PRs.
Really the only thing worth filming now. Most everything else is more redundant and just done for the growth during this phase. They key focus being surviving the 8 week growth phase and gaining some new size. Strength is something I believe in , so I still push it on the presses when possible. Back and legs are much stronger and pushing those areas will snap some shit at this point. Its more tactical. My volume and progressive training is not like it was in the past. Volume used to be massive with the same mindset of failure on each set (positive failure. Didnt really use alot of super and dropsets back then. Straight sets with longer rests). Six to eight hour chest and back sessions weekly. More an exorcism for my demons then for results.
One key aspect of my mindset was progressive resistance. I take everything to extremes though and I didnt see any exercise as a shaping exercise or any such bullshit. Everything was taken to extremes and , in my mind, had the same potential as any other movement, with the right intensity. I mostly followed a pyramid style of training, with one important difference. As I was pyramiding up on an exercise I would take all my warm up sets to failure, and all my main sets. This forced me to hit records in a deficit, heavily pre exhausted. This is a huge part of why I have the muscle endurance and strength that I do. If you can hit records heavily pre exhausted then you can do much more fresh. I wasnt satisfied with merely breaking personal records. When I wanted to I would rotate my routines and save strength for the heavier sets, to break more records. I was always constantly cycling incline and flat bench first to hit PRs on both and manipulating sets and reps to hit new PRs. I was able to keep new PRs coming for months straight doing this. Of course I had down periods where I didnt hit new records for very long stretches. During any period of growth I gained massive strength though.
Basically I would pyramid up in weight and then back down again, hitting all sets to failure, on every movement. This means I hit the full spectrum of rep ranges, left no fiber untouched, and hit PRs under less than optimal situations always. I feel that this mentality is a big part in why I can endure the abuse and still hit the numbers I hit.
I dont do that to the same extent anymore because I am way beyond progressive resistance at this stage. I outgrew it a long time ago. Meaning my weaker links, tendons will snap, and I have already ruptured 6 discs and other damage. My mind is way stronger than my body , and I have the injuries to prove it. Reason why I had to teach myself restraint. Training all out is my natural mindset, but backing off is much harder for me.
This requires very detailed record keeping as well. I dont rely merely on my mind to remember all my numbers. I would look back in my journal, highlight PRs (when it was a hand written journal), etc. Now youtube makes it easy to see my videos and numbers , if I dont remember them exactly. I try to record key sets, so they stand out when I look through them. Though I only aim for PRs on a few movements now, as mentioned. I would aim for a PR on every fucking set of the pyramid and on every fucking exercise. I believe that type of focus, of never losing a rep, is a big part of what got me to this point. Of course I couldnt do that all the time or Id be lifting thousands of pounds for thousands of reps after nearly 21 years of this shit, but the mindset is what matters.
241 lbs after large meal
Seated Leg Curls
90x30
130x10
150x15
170x10
all warm ups and not to failure. Hamstrings fuckin tight. Not the day to train them.
Leg extentions
Same issues, but with knees. Felt only knee pain and no muscle contraction.
Havent kept up on bromelain as consistantly, can also use naproxen if need be, at the cost of more acid.
brief rest pauses
95x100
145x100
145x100
145x100
This was basically a long attempt at warming up. Was unsuccessful.
Calve raise attempt
90x20
Achilles heal issues. When my legs are tore up, everything fucking hurts. They dont lose size for a very long time anyway. Will try again next week.
Should have some video of chest on monday or tuesday
KILL THAT SHIT
Woke up on monday with a slightly pulled out neck (left side, trap/back of delt/neck). Same area that took me out for 3 weeks earlier but its a common place for strains, for me. Usually they are minor like this one. Just from sleeping on the shit wrong.
Gave it a few days to heal. Feels good enough now. Some targets for today are, Hammer Strength Incline Press, 540x20, 560x10+,580x5+ possibly. It really depends on how joints feel, and the strain. I will likely cut my 500 lb set back to a 10 rep warm up, rather than hitting 20 or more again. If that goes well I will try to break 540x14 and be aiming in the 20s, then proceed to the next targets.
Chest and delts today. Bodyweight may be a little heavier too but this digital scale is extremely inconsistant, so wont know until I weigh in at the gym
KILL THAT SHIT !!
Gave it a few days to heal. Feels good enough now. Some targets for today are, Hammer Strength Incline Press, 540x20, 560x10+,580x5+ possibly. It really depends on how joints feel, and the strain. I will likely cut my 500 lb set back to a 10 rep warm up, rather than hitting 20 or more again. If that goes well I will try to break 540x14 and be aiming in the 20s, then proceed to the next targets.
Chest and delts today. Bodyweight may be a little heavier too but this digital scale is extremely inconsistant, so wont know until I weigh in at the gym
KILL THAT SHIT !!
Chest and delts
Destroyed one of my target lifts today of 540x20, making it officially a warm up weight. Unfortunately popped the right side of my chest with 560. It felt extremely light like I could hit 15 or so, even after 540 but chest was tender and the right side popped during. I would have made 540x10 my warm up next week and aimed for 560x20 and 580x10-15, but I think its time to switch shit up. Ive been hitting these hammer strength inclines for atleast 4 weeks in a row, rather than alternating heavier and lighter weeks. My shoulders feel pretty good still but the tendons in chest take a beating. Muscle wise I felt like I had much more endurance and power, but I didnt get the chance to test it today. Tendons become a major limitation at this stage. Same issues I had with popping my biceps tendons, triceps , in the past. Could be a really bad cramp during training, but the area now is still more tender than the other side. No discoloration so shouldnt be a huge issue. Will have to adapt training though and maybe change training style. Different movements or rep speed, etc. Dont drink alot of water aside from when Im in the gym, so dehydration may be a factor too.
I continued and trained the left side of my chest , but light. It was still causing strain on the pulled out side. If it remains bad I may go back to training one side of the body, as Ive done with back and chest movements when I injured one side. I always find a way around the shit. Might not be that big of an issue. Will see.
241 lbs after meal
Hammer Strength Incline Press (plate loaded) (3/4 style reps for 360 and up. Constant tension style for 270 and below since the weight is too light to even touch my chest. Even with 360 I have to pull it back to hit the bottom.)
90x80 warm up
180x40 same
270x10 same
360x10 same
450x10 same
500x10 same. First time cutting this back to 10 rep warm up, but hit 20 last week.
540x20 (6 rep PR. See video)
560x6 (Felt super light until right side of chest popped. Ended it early)
Nautilus Horizontal Chest Press (plate loaded)
Left side presses only
Kept it light since these still put some strain on the strained pec
45x50 warm not to failure
90x30 same
135x20
135x20
135x12
135x12
None of these to failure, just wanted to get some contraction in the other side
Dumbbell Laterals (trap focused version)
no rest til line
70x25
60x10
45x10
---------------
no rest til line
70x20
60x10
45x10
------------
no rest til line
75x30
60x10
-----------
KILL THAT SHIT
Videos below
Destroyed one of my target lifts today of 540x20, making it officially a warm up weight. Unfortunately popped the right side of my chest with 560. It felt extremely light like I could hit 15 or so, even after 540 but chest was tender and the right side popped during. I would have made 540x10 my warm up next week and aimed for 560x20 and 580x10-15, but I think its time to switch shit up. Ive been hitting these hammer strength inclines for atleast 4 weeks in a row, rather than alternating heavier and lighter weeks. My shoulders feel pretty good still but the tendons in chest take a beating. Muscle wise I felt like I had much more endurance and power, but I didnt get the chance to test it today. Tendons become a major limitation at this stage. Same issues I had with popping my biceps tendons, triceps , in the past. Could be a really bad cramp during training, but the area now is still more tender than the other side. No discoloration so shouldnt be a huge issue. Will have to adapt training though and maybe change training style. Different movements or rep speed, etc. Dont drink alot of water aside from when Im in the gym, so dehydration may be a factor too.
I continued and trained the left side of my chest , but light. It was still causing strain on the pulled out side. If it remains bad I may go back to training one side of the body, as Ive done with back and chest movements when I injured one side. I always find a way around the shit. Might not be that big of an issue. Will see.
241 lbs after meal
Hammer Strength Incline Press (plate loaded) (3/4 style reps for 360 and up. Constant tension style for 270 and below since the weight is too light to even touch my chest. Even with 360 I have to pull it back to hit the bottom.)
90x80 warm up
180x40 same
270x10 same
360x10 same
450x10 same
500x10 same. First time cutting this back to 10 rep warm up, but hit 20 last week.
540x20 (6 rep PR. See video)
560x6 (Felt super light until right side of chest popped. Ended it early)
Nautilus Horizontal Chest Press (plate loaded)
Left side presses only
Kept it light since these still put some strain on the strained pec
45x50 warm not to failure
90x30 same
135x20
135x20
135x12
135x12
None of these to failure, just wanted to get some contraction in the other side
Dumbbell Laterals (trap focused version)
no rest til line
70x25
60x10
45x10
---------------
no rest til line
70x20
60x10
45x10
------------
no rest til line
75x30
60x10
-----------
KILL THAT SHIT
Videos below
About to train arms. After the right pec strain with 560, initially, that side would get some sharp jolts and spasm a little when contracted a certain way. Not too frequent though. I iced it, which I dont really believe does anything for most strains, but did it anyway. After I woke the jolts and spasms were gone. It just feels similiar to the other side in terms of muscle soreness. Maybe a little more sore around the connecting tendon but I dont think it will anything too problematic.
Theres a good chance I could resume my normal chest session by next week without any interruptions. Doesnt mean I will though. Resuming would mean knocking 540 down to a 10 rep warm up (having hit 20 yesterday) and then high reps with 560 aiming for 15-20, then 580 etc. Strength wise could easily rep 600 now, but I will keep an eye on the shit and may even cycle in a different movement , and hit it lighter next week. There is also the possibility that Ill continue as planned, but its high risk.
First I have to see how it feels during arms, legs, back training. Rowing may be an issue on that side. May not though. This will be my first full arms session since ive been back. Elbows were a big issue lately, so it took some time to reintroduce bicep and rowing work. I plan to keep the shit very moderate and focus on growth with arms.
KILL THAT SHIT
Theres a good chance I could resume my normal chest session by next week without any interruptions. Doesnt mean I will though. Resuming would mean knocking 540 down to a 10 rep warm up (having hit 20 yesterday) and then high reps with 560 aiming for 15-20, then 580 etc. Strength wise could easily rep 600 now, but I will keep an eye on the shit and may even cycle in a different movement , and hit it lighter next week. There is also the possibility that Ill continue as planned, but its high risk.
First I have to see how it feels during arms, legs, back training. Rowing may be an issue on that side. May not though. This will be my first full arms session since ive been back. Elbows were a big issue lately, so it took some time to reintroduce bicep and rowing work. I plan to keep the shit very moderate and focus on growth with arms.
KILL THAT SHIT
Arms
First full arm session in over a month. Tricep strength is coming back quickly, and 300 for 30 on the curved bar pressdowns is probably not far off again. I could not go beyond 275 however due to my right chest strain crackling under that weight at times. This also meant I didnt push to failure on triceps. Could not find the curved bar , which Im stronger with, but had only the short straight bar and a v bar.
Elbows are not too bad for tricep work and wearing the sleeves. However with the arms pumped to around 20 I cant use the sleeves for biceps. They hardly fit my arms cold. Tricep work tends not to fuck with the inner elbows as much, and thats where the main strains are in my elbows. Got a few cramps and jolts in my right pec during the pressdowns with 255-275 as is, so wasnt going to push beyond that or use high volume today.
Bicep strength is still much lower and greatly compromised. Alot of tenderness in the biceps as well as the inner elbows. Kept it extremely light as I wanted to just get some blood back in the biceps and rehab the elbows.
Did not want to tear my right pec so only went to 275 for a few sets on triceps. Will likely take tommorrow off to let the chest heal a little more. Then maybe try some back work on saturday. Legs is unknown until I get in the gym. Maybe with some anti inflammatories. Havent kept up on the bromelain either which may have been reducing inflammation. Naproxen works but gives bad acid, so its a trade off
241 lbs after meal
Short Straight Bar Pressdowns (couldnt find curved bar today)
90 degree range of motion again. Going up to chin or forehead puts too much strain on elbows for now. Forearm 90 degrees with bicep then back down.
KILOGRAMS unless otherwise noted
No rest til line
35x100
65x30
95x10 (210 lb stack)
-------
Can feel some tenderness and cramping in triceps but overall nothing major, just my fucking right pec limiting me today.
255 lbs x20
280x10 (these are risky on my right pec, so was testing it out. Never took triceps to failure today, but went for a few more reps)
No rest til line
280 lbs x 15-20 (plates pinned onto stack as usual)
255 lbs x10
95 kilos x10
65x20
57x10-20
--------
No rest til line
95x30 (kilos again)
80x10
65x10
---------
No rest til line
V Bar Pressdowns (same range of motion)
KILOGRAMS
35x100
65x20
95x5
-----
255 lbs x20
No rest til line
95x20
72x20
57x20
---------------
Right pec becoming more tender, cut it off here
Very light bicep and inner elbow rehab
Alternating Dumbbell Curls (reintroducing bicep work again)
Nothing to failure and very strict, mostly slow, biceps are also way down in strength, but have been untrained for a long time.
35x20 (slow reps with some holds)
45x10 (same)
No rest til line
45x12
40x10
Slow to moderate speed
-----------
no rest til line
Cambered Bar Standing Curl
80x15 (fucked with pec some too)
45x5 alternating db curl
---------------------
Alternating Dumbbell Curls with Reverse Curl negative (twist at top to contract bicep, rotate dumbbell to reverse curl position, lower slowly)
no rest til line
45x8
40x5
---------------
Incline Dummbbell Curls
no rest til line
25x15
45x3 (starting to feel it in right pec too)
-------------------
Double Bicep Style Cable Curls
Attempted these but was bad on right pec. So it was time to leave soon
KILOGRAMS
25x20
25x16 (basically without rest but this is light as fuck. Just testing bicep but inner elbows tender on this movement and right pec getting some painful jolts)
42x4 (left arm only. Was just testing it out, but anything that increases elbow pain to an unneccesary degree Ive been cutting out, to let shit heal)
Alternating DB Curl with Reverse curl negative
30x15 (very slow. Alot of tenderness in arms, just wanted to rehab that shit so it can come back a little stronger each week)
KILL THAT SHIT
First full arm session in over a month. Tricep strength is coming back quickly, and 300 for 30 on the curved bar pressdowns is probably not far off again. I could not go beyond 275 however due to my right chest strain crackling under that weight at times. This also meant I didnt push to failure on triceps. Could not find the curved bar , which Im stronger with, but had only the short straight bar and a v bar.
Elbows are not too bad for tricep work and wearing the sleeves. However with the arms pumped to around 20 I cant use the sleeves for biceps. They hardly fit my arms cold. Tricep work tends not to fuck with the inner elbows as much, and thats where the main strains are in my elbows. Got a few cramps and jolts in my right pec during the pressdowns with 255-275 as is, so wasnt going to push beyond that or use high volume today.
Bicep strength is still much lower and greatly compromised. Alot of tenderness in the biceps as well as the inner elbows. Kept it extremely light as I wanted to just get some blood back in the biceps and rehab the elbows.
Did not want to tear my right pec so only went to 275 for a few sets on triceps. Will likely take tommorrow off to let the chest heal a little more. Then maybe try some back work on saturday. Legs is unknown until I get in the gym. Maybe with some anti inflammatories. Havent kept up on the bromelain either which may have been reducing inflammation. Naproxen works but gives bad acid, so its a trade off
241 lbs after meal
Short Straight Bar Pressdowns (couldnt find curved bar today)
90 degree range of motion again. Going up to chin or forehead puts too much strain on elbows for now. Forearm 90 degrees with bicep then back down.
KILOGRAMS unless otherwise noted
No rest til line
35x100
65x30
95x10 (210 lb stack)
-------
Can feel some tenderness and cramping in triceps but overall nothing major, just my fucking right pec limiting me today.
255 lbs x20
280x10 (these are risky on my right pec, so was testing it out. Never took triceps to failure today, but went for a few more reps)
No rest til line
280 lbs x 15-20 (plates pinned onto stack as usual)
255 lbs x10
95 kilos x10
65x20
57x10-20
--------
No rest til line
95x30 (kilos again)
80x10
65x10
---------
No rest til line
V Bar Pressdowns (same range of motion)
KILOGRAMS
35x100
65x20
95x5
-----
255 lbs x20
No rest til line
95x20
72x20
57x20
---------------
Right pec becoming more tender, cut it off here
Very light bicep and inner elbow rehab
Alternating Dumbbell Curls (reintroducing bicep work again)
Nothing to failure and very strict, mostly slow, biceps are also way down in strength, but have been untrained for a long time.
35x20 (slow reps with some holds)
45x10 (same)
No rest til line
45x12
40x10
Slow to moderate speed
-----------
no rest til line
Cambered Bar Standing Curl
80x15 (fucked with pec some too)
45x5 alternating db curl
---------------------
Alternating Dumbbell Curls with Reverse Curl negative (twist at top to contract bicep, rotate dumbbell to reverse curl position, lower slowly)
no rest til line
45x8
40x5
---------------
Incline Dummbbell Curls
no rest til line
25x15
45x3 (starting to feel it in right pec too)
-------------------
Double Bicep Style Cable Curls
Attempted these but was bad on right pec. So it was time to leave soon
KILOGRAMS
25x20
25x16 (basically without rest but this is light as fuck. Just testing bicep but inner elbows tender on this movement and right pec getting some painful jolts)
42x4 (left arm only. Was just testing it out, but anything that increases elbow pain to an unneccesary degree Ive been cutting out, to let shit heal)
Alternating DB Curl with Reverse curl negative
30x15 (very slow. Alot of tenderness in arms, just wanted to rehab that shit so it can come back a little stronger each week)
KILL THAT SHIT
Taking some time off now. Aim to break size and some strength records during a peak phase each year. Accomplished that, but pulled out my right pec. It may be healed now though, or mostly healed. I tested it about 2 weeks ago. Today Ill test it out again and see where its at. Comes back very quick for me so breaks only strengthen my tendons and joints for when I return
KILL THAT SHIT !!
KILL THAT SHIT !!
Chest rehab and shoulders
Not bad today considering I took nearly 3 weeks off, eating way less. Only down to 235 lbs and arms only 1/4 inch down at 19 inches (havent hardly trained them in months) and chest down to 55 1/4 (from around 56). Nothing major. Very little consequence to breaks now, so Ill take em as needed. Sometimes long and sometimes short. The longer the break, the stronger I come back, so it doesnt matter at this stage.
I tested out my chest and it has healed alot. I tested out my chest about 11 days ago on the same machine that strained it (hammer strength incline press) and 90 lbs and 140 lbs were very light, and I did them for high reps but it was causing that cramping sensation in the muscle. Which if pushed too far will strain or even tear. Today I used twice as much weight, 270 for 35 reps. So the tendon and muscle is reinforcing with the break. I dont think the muscle was too compromised just the tendons. The strain felt to be around the insertions of the pec on right side. I feel the usual tenderness now in the area, but as I was repping 270 I could feel that cramp a little. So itll be a gradual re-introduction. Nothing to failure.
I think Ill focus on growth for now and maybe extremely high rep sets for some of the chest sets. Less rest between sets, etc. Chest felt very dense and swollen today. More so than usual. So it may have healed a little thicker or denser with the break. Aslong as I resist the urge to overload the machines I should be able to train for growth. The little size I lost on my chest measurements seems to be in my lats.
Itll most likely come down to what I feel like doing at this point. Maybe some on and off breaks to grow slower but consistantly. Will feel shit out. I was down to 235 today. Not bad for 3 weeks of eating way less and no training. I was at atleast 243 before the break.
My mind isnt really in the shit right now, but after 3 weeks I get fuckin restless so its a vicious cycle and hard to stay away.
235 lbs on previous nights meals (little food)
CHEST REHAB
Hammer Strength Incline Press (Just feeling shit out. Constant tension style, not touching bottom stoppers but closer to lock out today.)
Reason for not hitting bottom stoppers is due to chest density or inflexibility and needing atleast 360 lbs to negate the spring effect of the muscle, before it will touch. Otherwise Id need to pull the weight down.
Nothing to failure
No weight x 70 (warm up)
90x60
180x55
230x30 (slow reintroduction)
250x30
270x35
270x35
180x35
Tenderness in chest insertion, right side, starting to increase. Cramping type sensation. Very minimal but if pushed shit will strain again
Hammer Strength Decline (Only available at this specific location it seems. Very good contraction. I will use this in some of my chest routines as the tendons re strengthen)
Seat set to maximum height
90x30
140x25
190x17
240x10 (starting to irritate strain a little more, minor but holding back)
140x35
140x35
140x25
Iso Lateral Hammer Strength Shoulder Press (all plate loaded machines today for pressing)
Will try using this machine instead of the nautilus overhead press (plate loaded) , which was pulling out my neck almost weekly. Was going as heavy as 630 lbs.
Will see if this machine fucks up my neck over the weeks.
Loaded up 360 on the machine but then decided against it. Was feeling tightness in spine and neck and dont need to pull that shit out, first day back
90x25
180x15
230x8
270x9 (Seat height at 5 and a half)
320x7 (Believe I lowered seat from this set on. So that my upper arm was a little under 90 degrees to the floor. More range is more risk now)
no rest til line
270x11
180x9
---------
Dumbbell laterals (hybrid movement, trap focused)
Not pushing these too hard either. Have the tendancy to aggravate neck strain as well. Especially after shoulder presses
45x35
No rest til line
50x25
55x10
----------------
No rest til line
70x15-25 (illegible, believe it was 15)
55x10
45x10
---------------
50x55 (brief rest pauses used. Setting weight down then hitting again)
No rest til line
50x20
75x8
45x10
------------
KILL THAT SHIT
Not bad today considering I took nearly 3 weeks off, eating way less. Only down to 235 lbs and arms only 1/4 inch down at 19 inches (havent hardly trained them in months) and chest down to 55 1/4 (from around 56). Nothing major. Very little consequence to breaks now, so Ill take em as needed. Sometimes long and sometimes short. The longer the break, the stronger I come back, so it doesnt matter at this stage.
I tested out my chest and it has healed alot. I tested out my chest about 11 days ago on the same machine that strained it (hammer strength incline press) and 90 lbs and 140 lbs were very light, and I did them for high reps but it was causing that cramping sensation in the muscle. Which if pushed too far will strain or even tear. Today I used twice as much weight, 270 for 35 reps. So the tendon and muscle is reinforcing with the break. I dont think the muscle was too compromised just the tendons. The strain felt to be around the insertions of the pec on right side. I feel the usual tenderness now in the area, but as I was repping 270 I could feel that cramp a little. So itll be a gradual re-introduction. Nothing to failure.
I think Ill focus on growth for now and maybe extremely high rep sets for some of the chest sets. Less rest between sets, etc. Chest felt very dense and swollen today. More so than usual. So it may have healed a little thicker or denser with the break. Aslong as I resist the urge to overload the machines I should be able to train for growth. The little size I lost on my chest measurements seems to be in my lats.
Itll most likely come down to what I feel like doing at this point. Maybe some on and off breaks to grow slower but consistantly. Will feel shit out. I was down to 235 today. Not bad for 3 weeks of eating way less and no training. I was at atleast 243 before the break.
My mind isnt really in the shit right now, but after 3 weeks I get fuckin restless so its a vicious cycle and hard to stay away.
235 lbs on previous nights meals (little food)
CHEST REHAB
Hammer Strength Incline Press (Just feeling shit out. Constant tension style, not touching bottom stoppers but closer to lock out today.)
Reason for not hitting bottom stoppers is due to chest density or inflexibility and needing atleast 360 lbs to negate the spring effect of the muscle, before it will touch. Otherwise Id need to pull the weight down.
Nothing to failure
No weight x 70 (warm up)
90x60
180x55
230x30 (slow reintroduction)
250x30
270x35
270x35
180x35
Tenderness in chest insertion, right side, starting to increase. Cramping type sensation. Very minimal but if pushed shit will strain again
Hammer Strength Decline (Only available at this specific location it seems. Very good contraction. I will use this in some of my chest routines as the tendons re strengthen)
Seat set to maximum height
90x30
140x25
190x17
240x10 (starting to irritate strain a little more, minor but holding back)
140x35
140x35
140x25
Iso Lateral Hammer Strength Shoulder Press (all plate loaded machines today for pressing)
Will try using this machine instead of the nautilus overhead press (plate loaded) , which was pulling out my neck almost weekly. Was going as heavy as 630 lbs.
Will see if this machine fucks up my neck over the weeks.
Loaded up 360 on the machine but then decided against it. Was feeling tightness in spine and neck and dont need to pull that shit out, first day back
90x25
180x15
230x8
270x9 (Seat height at 5 and a half)
320x7 (Believe I lowered seat from this set on. So that my upper arm was a little under 90 degrees to the floor. More range is more risk now)
no rest til line
270x11
180x9
---------
Dumbbell laterals (hybrid movement, trap focused)
Not pushing these too hard either. Have the tendancy to aggravate neck strain as well. Especially after shoulder presses
45x35
No rest til line
50x25
55x10
----------------
No rest til line
70x15-25 (illegible, believe it was 15)
55x10
45x10
---------------
50x55 (brief rest pauses used. Setting weight down then hitting again)
No rest til line
50x20
75x8
45x10
------------
KILL THAT SHIT
Back and delts
Very light, low volume, Maintenance/ Slow growth session
I say maintenance or slow growth because im taking a fuckin break from the heavy eating. Going back to doing what I feel like for now. Which includes training when I feel like it as well. It was either this or taking a very long break, to rebuild my fire and heal elbows, chest some more. Nothing I cant train around though.
It will either be maintenance or very slow growth. When Im ready Ill hit real growth phases but I think itll be better than straight up taking off for long periods. Though, if I feel like it Ill fucking do that too.
Was good to row again though. Starting to put on some heavier weight again for the rows. Elbows were a problem during my attempted growth phase, and did not row at all until the end.
Elbows still have some inflammation but its managable for now. With chest I will likely be targeting 270 for 50 or 60 reps and working up from there (incline hammer strength press). I may or may not keep the online part of this journal updated either. Right now is half ass for me. Better than nothing though. Training will just be more growth focused until shit feels better. Consistancy is more valuable for me at this stage then heavy shit. I just do that shit because I get fucking bored when I train light. Rather not train.
Strength wasnt bad considering the elbows and that I did mostly holds and long holds which can be up to 4 times harder, rep wise, sometimes more.
Hardly ate last few days, didnt give a fuck. So lighter
Just got off a 3 week break too, last week.
234 lbs before meals
Seated Lat Pullover Hammer Strength
NOTHING TO FAILURE TODAY. MORE ABOUT CONTRACTION AND GAUGING NECK PAIN. NECK IS STILL SEMI STRAINED.
No rest til line
90x50
180x30
230x10
-------------
230x20
230x20
Not too heavy to avoid straining hiatal hernia
Iso High Row Hammer Strength
Mostly slow with Holds on these
90x40
180x25
270x12
320x12
370x10
400x8
420x8
Gradual weight increases due to elbows and neck strain
Iso Low Row Hammer Strength (all hammer strength machines are plate loaded versions)
Again with Slow reps and Holds mostly
180x25
270x20
360x10
Close Grip Lat Pulldowns (narrow handle , palms facing grip. Not the wider narrow handle)
LONG HOLDS on all of these
135x15
165x10
210x8
240x6
255x6
270x5 (Brief holds for this set)
Not too bad for not hitting any row work properly for a long time
Dumbbell Laterals (heavily trap focused version as usual)
50x60 (brief rest pauses , setting weight down , picking back up)
50x55 (same. Had to watch my neck strain)
No rest til line
75x18
60x8
50x10
----------------
No rest til line
50x20
60x10
75x5
---------------
No rest til line
50x20
60x10
--------
Lats got real swollen with blood and traps as well. Slightly smaller but should come back quick, even without super heavy eating for now
KILL THAT SHIT
Very light, low volume, Maintenance/ Slow growth session
I say maintenance or slow growth because im taking a fuckin break from the heavy eating. Going back to doing what I feel like for now. Which includes training when I feel like it as well. It was either this or taking a very long break, to rebuild my fire and heal elbows, chest some more. Nothing I cant train around though.
It will either be maintenance or very slow growth. When Im ready Ill hit real growth phases but I think itll be better than straight up taking off for long periods. Though, if I feel like it Ill fucking do that too.
Was good to row again though. Starting to put on some heavier weight again for the rows. Elbows were a problem during my attempted growth phase, and did not row at all until the end.
Elbows still have some inflammation but its managable for now. With chest I will likely be targeting 270 for 50 or 60 reps and working up from there (incline hammer strength press). I may or may not keep the online part of this journal updated either. Right now is half ass for me. Better than nothing though. Training will just be more growth focused until shit feels better. Consistancy is more valuable for me at this stage then heavy shit. I just do that shit because I get fucking bored when I train light. Rather not train.
Strength wasnt bad considering the elbows and that I did mostly holds and long holds which can be up to 4 times harder, rep wise, sometimes more.
Hardly ate last few days, didnt give a fuck. So lighter
Just got off a 3 week break too, last week.
234 lbs before meals
Seated Lat Pullover Hammer Strength
NOTHING TO FAILURE TODAY. MORE ABOUT CONTRACTION AND GAUGING NECK PAIN. NECK IS STILL SEMI STRAINED.
No rest til line
90x50
180x30
230x10
-------------
230x20
230x20
Not too heavy to avoid straining hiatal hernia
Iso High Row Hammer Strength
Mostly slow with Holds on these
90x40
180x25
270x12
320x12
370x10
400x8
420x8
Gradual weight increases due to elbows and neck strain
Iso Low Row Hammer Strength (all hammer strength machines are plate loaded versions)
Again with Slow reps and Holds mostly
180x25
270x20
360x10
Close Grip Lat Pulldowns (narrow handle , palms facing grip. Not the wider narrow handle)
LONG HOLDS on all of these
135x15
165x10
210x8
240x6
255x6
270x5 (Brief holds for this set)
Not too bad for not hitting any row work properly for a long time
Dumbbell Laterals (heavily trap focused version as usual)
50x60 (brief rest pauses , setting weight down , picking back up)
50x55 (same. Had to watch my neck strain)
No rest til line
75x18
60x8
50x10
----------------
No rest til line
50x20
60x10
75x5
---------------
No rest til line
50x20
60x10
--------
Lats got real swollen with blood and traps as well. Slightly smaller but should come back quick, even without super heavy eating for now
KILL THAT SHIT
