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The Beast's Training Journal!

Attempted chest


Was planning to hit 60 with 225 today, but last week may have been a better time to do that. Today my chest popped a few reps in with 225. Could not get to the power rack, ended up getting a spotter to lift off. Possible the spotter lifted it off too far but I dont think that was the issue. It felt fine. Issue was that I popped my pec a few months ago with 560 on the incline hammer strength press. Since then Ive mostly been doing constant tension style. Not all the way down to chest. Flat bench is always the most risky along with smith machine inclines, especially with my wide grip.

I will likely not fuck with flat bench for a while again now, and will have to do injury rehab again on the chest. Basically just constant tension and gradually adding weight again. Need to avoid too many movements where my chest is in an overstretched position for now.

I will likely take this week off and maybe longer. Atleast this week I think. Last time this strain effected tricep work and rowing.


239 lbs after meal (estimate, scale usually has me 3 lbs lighter, based my estimate off digital home scale as well)


Flat Barbell Bench Press (Not locked out til end.)

Bar x several hundred with barbell stretches
135x30 warm
135x30 warm
225x5 (Right side of chest popped again. Was aiming for 60 reps. Session done)

Attempted some hammer strength shoulder presses but decided against it. Left pec strain was still present during those. No discoloration. More like a pulled muscle feeling with some tenderness. Same type of strain as a few months ago. Should be able to train around it but will likely take atleast a week off. Will feel shit out

KILL THAT SHIT

video below
 
Not performance related, but here are a few items that I always order in bulk:


Monster Rehab Energy Drink, Raspberry Tea, 15.5 Ounce (Pack of 24): Amazon.com: Grocery & Gourmet Food


Monster tea. Good shit. I like atleast a can a day to give me some extra energy. When Im exhausted no stimulant will work but when I feel decent its a good little spike in energy. I take 100 mg tramadol on most days so it counteracts the tranquilising effect somewhat. Almost no calories per can but they increase my appetite and allow me to eat alot more too. I order a crate of 25 from amazon monthly. Good thing about this shit is that it hardly has any sugar but yet is still sweet enough. I have an issue with artificial sweeteners. They give me weird side effects. None of that for me with this.

http://www.amazon.com/Tiger-Balm-Sp...TF8&qid=1448329091&sr=1-7&keywords=tiger+balm

Tiger Balm. Another great fucking product. I like the aroma and the burn when rubbed in. So I use this not just for pain, but because I like having it on. Helps with my relaxation (as relaxed as I can be). Its strong enough to mask dull aches and shit like that too. I buy these 4 at a time as well on amazon. The main benefit to tiger balm over all the similiar products Ive tried, (icey hot, ben gay, etc), is that it lasts very long. Since its an ointment the effects are very long lasting. Its also alot stronger than similiar products. I mix this with capsaicin. A heat cream. I use this for my wrists and hands since I have numb hands and it gives a nice warmth to that area.

Im still waiting on my Pro Bcaa intraworkout aminos, and MTS whey protein jug. Also have pre workout explosion, which is my favorite pre workout that ive tried currently. My favorite was anabolic super fuel, but it was never sold online or in stores and is now out of business. Still using up the rest of my Mr Hyde stims. 250-300 is the magic number for pre workout caffiene for me these days. Any more and I get dizzy.

KILLLLL THAT SHIT !!
 
Re: Prisoner Of Mutilation - The Beast's Training Journal

Tiger balm is the shit. Haven't used any in a few years but definitely need to pick some up again
 
Re: Prisoner Of Mutilation - The Beast's Training Journal

Saiyan7 said:
Tiger balm is the shit. Haven't used any in a few years but definitely need to pick some up again
Click to expand...

Agreed. Great shit. I use it frequently regardless if in pain or not. The others Ive used are usually creams, and dont last more than 15 minutes. Tiger Balm lasts a long time on each application. Much more potent. The strong aroma is a plus for me as well.

Shit like aspercreme and penetrex seem like bullshit to me. Went through entire containers and felt nothing. Since they dont even give you any burning feel or anything, they didnt do anything for me. No numbing of pain either. The ones that claim to deliver medicine through the skin, like those, seem to be complete bullshit.

Generic bengay or bengay is good but it lasts very short. I used that alot before discovering tiger balm. Ive tried alot of creams and also the icey hot spray and that didnt last long either.

KILL THAT SHIT
 
Right pec strain doesnt seem quite as bad as last time. It was only 225 this time, and last time 560 on the machine. That may be partly why. Im thinking of taking 3-4 weeks off of direct chest training and replacing my chest day with a shoulder day. Which would include machine presses, dumbbell laterals (mostly trap focused) and maybe some rear delt work (havent done that in a long time). Will feel shit out though. Havent done direct delt work in a while so I can probably add some size in the meantime.

Main tradeoff is that overhead presses tend to pull out my neck. The strains can last anywhere from 3 days to several weeks. It can be bad enough to have to stop all training until it heals. Though I was going up to 630 lbs on the overhead press nautilus machine. I will probably try sticking to dropsets and lighter shit overall.

Maybe by friday I will see about training arms, back and legs. Or take the week off. Will see.

KILL THAT SHIT
 
Right pec strain doesnt seem quite as bad as last time. It was only 225 this time, and last time 560 on the machine. That may be partly why. Im thinking of taking 3-4 weeks off of direct chest training and replacing my chest day with a shoulder day. Which would include machine presses, dumbbell laterals (mostly trap focused) and maybe some rear delt work (havent done that in a long time). Will feel shit out though. Havent done direct delt work in a while so I can probably add some size in the meantime.

Main tradeoff is that overhead presses tend to pull out my neck. The strains can last anywhere from 3 days to several weeks. It can be bad enough to have to stop all training until it heals. Though I was going up to 630 lbs on the overhead press nautilus machine. I will probably try sticking to dropsets and lighter shit overall.

Maybe by friday I will see about training arms, back and legs. Or take the week off. Will see.

KILL THAT SHIT
 
Its been about 2 weeks since the chest strain. Took a break. Today will be a test session to see how shit feels. I dont feel any chest pain now with a hard contraction (withouth weight, wont know until I train chest). Up until a day or two, I could feel a dull throbbing pain when I tried to contract chest hard through a pressing range of motion. Nothing major but it radiated into shoulders and felt it in my jaw. It was significantly weakened though. Ive been using my two fingers to dig into the muscle, at the tender parts and massage and stetch the area. After some days I was unable to find the tender spot anymore , so I could feel it improve that way as well. I likely wont do any direct chest work until its been about 4 weeks off of chest. Though 2 weeks in I dont think that training everything else will impact it too negatively. Initially it was tender to the point where anything would re aggravate it, even tricep pressdowns, as I found out last time I had the chest pull and trained anyway. This time I just backed off completely.

No real concrete plans right now. May train back or arms to start out with. Maybe back and shoulders. Im considering some shoulder press work to replace the missing pressing day (chest), for now, but overhead pressing is also high risk for my neck/trap strains. Will feel shit out. I have no problem taking long breaks these days, so Im not comitted to anything, but I will see what I feel like doing. My approach now is more balanced.

KILL THAT SHIT
 
Back and delts (trap focused laterals, overhead pressing)


First day back from 2 week break.

Right chest strain rehab. Light , low volume.

Just testing my chest today. No direct work for chest yet. Maybe in another 2 weeks. If the strain was still bad then it would be a problem with rowing and overhead pressing as well. Felt no tenderness during training. Another 2 weeks should be a decent recovery before I hit chest directly again.

Some tramadol pre workout but no anti inflammatories today. I didnt want to mask the pain, and wanted to feel where everything was at. Elbows, chest, etc. Will probably bring it back in the next sessions. Only on training days and not forever. PRO BCAAs came back in, and took 2 scoops today intra workout. Went back on the creatine HCL as well, though I cant say I noticed any changes on it.

I will try to keep some overhead pressing in the routine as a replacement for not pressing with chest. That way shoulders get some pressing work. I have to balance it because that shit fucks up my neck/trap strain. I hit 35 reps with 270 on the iso lateral hammer strength shoulder press, first week back. Maybe Ill go for 50 plus next week or within the next few weeks with that weight. It depends how it effects the neck. Dont know until afterwards.

I decided against going up to 360 ,400 + due to the risk with neck. Especially with the heavier weights. So I may keep those light and very high rep. Or drop them soon when I start chest again.

Elbows still have alot of tenderness, inner elbows. That takes alot longer than 2 weeks to heal. Its been a nuissance but not enough to interfere with my size gains and strength gains yet. The main reason I took the 2 weeks off was to avoid tearing my chest fully.

Weight is down about 10 lbs but I will fill back out quickly. Probably within a week or two. Some of that may be water retention from the creatine. I went off all supplements and ate very little. No point in over eating during breaks as I end up adding fat. So I ate when I felt like it. Which is very little. Sometimes one meal a day or less. Sometimes more. Varied.

Wont be busting my ass with eating but I will be eating enough again to grow. Aslong as the chest doesnt re-tear. Chest is down to 54 inches cold flexed and arms around 18 3/4, legs 27 1/2. The two inches lost on chest will come back very quick and everything else should fill back out in a week or two.

(230 lbs after meal)

Nothing to failure today.

Iso Low Row HammerStrength (plate loaded)

90x50
180x50
270x30
360x16
410x10

No rest til line

270x30
180x20
----------

Iso High Row Hammer Strength (plate loaded)

180x25
270x15

No rest til line

360x8
270x10
180x10
---------------

Iso Lateral Shoulder Press Hammer Strength (plate loaded) (Close to lockout or lockout on each rep, but seat set low to avoid overstretching joints)

90x30
180x40
270x20
270x35 (rest paused the last 3 reps or so. Not bad for first day back. Maybe 50 plus next time, but gotta watch neck strain with overheads)

Decided against anymore sets or going to 400 plus today. Thats usually where my neck pulls out. Ill try hitting high reps with the light shit first and see if my neck holds up.

Dumbbell Laterals (trap focused version)

45x30

No rest til line

50x20
45x10
-----------

no rest til line

50x20
45x5
----------------

50x30 (rest pauses)

Cybex Lat Pull

190x15 (Long holds)

Alot of elbow strain with these. This was the only set where I did holds today. All other rowing was faster with a deep contraction and some brief holds mixed in. Avoided lat pullovers since they involve alot of chest. Wont fuck with chest until maybe another 2 weeks.


Felt some pain in back of shoulder joints, tightness in neck and back, so didnt push anything hard today. The dumbbell laterals and overhead presses are high risk with my neck/trap strain. Ill hit it harder next week. Gradually.


KILL THAT SHIT
 
Thought that I would have alot of pain in chest after the shoulder pressing yesterday. Right now I cant feel any tenderness in chest. Even during training I did not feel it. So I think Ill attempt chest today. I was going to wait 4 weeks before hitting chest, but its been close to 3. Ill see how shit feels. If I do it will be mostly constant tension style. Deep reps are what was fucking me up and caused the pop a few weeks ago.

Possibly arms as well. Since I got in to the gym late this week and was not planning to train. Not sure yet but will see how shit feels.

KILL THAT SHIT
 
Chest and Delts/Traps, rear delts (overhead pressing)


Injury rehab, light, low volume. Second shoulder session in 2 days.


Decided to test out my chest strain today. It feels mostly healed. I can feel some tenderness with the 290 set on the incline hammers. Nothing major but I will reintroduce weight and reps, volume slowly. Volume,weight,reps were all very low. Not to failure. Im looking to heal the area and strengthen it at the same time for now. Chest got about 2 weeks rest along with everything else since the strain.

I kept all the sets for chest constant tension style. Im strongest and most explosive from the bottom range, due to that stretch reflex, but the constant tension range I feel hits the muscle alot better, not allowing rest and should delay injuries in the area. I will eventually re introduce the bottom range but will try to avoid it for a while and heal. Both times the right side of my chest popped was with presses from the bottom and up. First with 560 on hammer strength incline and a few months alter with my attempt of 225x60 on flat bench.

Overhead pressing is always risky for my neck/trap area which strains easily with these. I went up to 360 but avoided overloading the machine to 450 with 10's on the handles. I only did what I was able in strict form. I tried to avoid bending my neck back or putting too much tension on my mid and lower spine by getting under the weight. I also did not use alot of explosiveness on anything today. Just feeling shit out. I may just work up my reps very high with 270 and 360 and stay with those weights for a while, but will see. I may drop shoulder press work completely once I can hit high volume with chest again. Im mainly doing it now to compensate for lack of pressing volume.

Hit a few sets of rear delts. Never train these anymore. I did feel alot of joint inflammation in shoulders when I do these. So I may or may not continue with them.

Nothing to failure.

232 lbs after previous nights meals, but stomach mostly empty by this point


Incline Hammer Strength press (plate loaded) (Constant tension style, not all the way down and just short of lockout)

Empty machine x80
90x50
140x50
180x50
230x30
270x30
290x30

No rest til line

290x20
230x20
180x15
140x15
--------

Did not use explosiveness or push to failure. Felt some tenderness in chest and not going to push that shit hard yet.

Iso Lateral Hammer Strength Shoulder Press (plate loaded) (Seat set low initially, reps close to lockout and locked out)

90x35
180x25
270x30 (rest pause, see video)
320x10 (same)
360x6 (see video)

No rest til line

(Set the seat higher to get more depth with less weight. Didnt want my neck to lock up on these)

270x8
180x8
------------

Restrained and kept it very strict for now.

Reverse Machine Flies

90x20
135x15
180x12
220x8

Alot of holds and not pushing failure. These fuck with my shoulder joints alot, so all reps had pain. Its more of a test for now. I did these with the 300 lb stack for high reps in the past but have not trained them in a very long time due to joint soreness.

Dumbbell Laterals (trap focused version)

no rest til line

45x30
60x10
-----------
same

60x20
45x10
---------------

same

60x20
45x10
-------------

same

60x15
45x10
-------

Same issues. Not pushing it hard yet. No anti inflammatories today, just the usual daily tramadol at low dose. I want to feel where shit is at for now.

KILL THAT SHIT

Videos below
 
Arms


Extremely light and low volume.

First arm session since the 2 week break. Arms were torn up as fuck. Alot of inflammation lately in arms. Right shoulder was also giving some bad aching pain while getting the tricep pressdowns into position but was decent enough once in position.

Did not list my sets or count today. I just alternated bicep and tricep sets with little rest between sets and series of sets. First week back arms are always beat up, but especially bad today.

Curling the 35s was painful but I went up to the 60s for maybe 5 and 55s for 8 on slow alternating db curls. These were often done right after prior sets with little rest.

Rolling up the elbow sleeves allowed me to use them for bicep training though the elbow support was reduced somewhat. Good enough for arms though.

Just reintroducing arms to training again

232 lbs after meal

KILL THAT SHIT
 
Back and Delts,traps, Rear delts (overhead presses and standard side laterals, trap focused version too)


Light, low volume, Chest rehab

Inner elbows real inflamed today. Alot of pain even with 225 low cable rows. Didnt go nearly as heavy as I could have. Second week back from break. Alot of inner elbow pain after the routine as well. Right shoulder popped a little during the 180 overhead presses on the hammer machine.

Didnt go too fast and ballistic with overhead presses , or anything, due to right shoulder inflammation, elbows and the high risk of neck/trap strains with the overhead pressing. I went a little heavier today (Getting more difficult to overload the machine) but kept it controlled and slower compared to my usual ballistics. With explosive reps its more difficult to catch strains when they happen.

I hit rear delts again which I havent really done in years. Also standard side laterals with long holds at the top. Havent done anything specifically for side delts in a very long time as well. The reason is because my front delts are very dominant and want to try and add some more muscle around the joint for support. Though I will see how much these strain the joints. Alot of strain with wrists at top of standard dumbbell laterals, more pain in shoulder joints.

This was the first shoulder session. I am hitting shoulders twice as usual but will be adding in overheads , standard side laterals and rear delts for now. Until I have issues with them. I havent done direct shoulder pressing for a while due to neck/trap issues.

Want to bring back the thickness in my mid back so focused on low cable rows first today.

Hit a few PRs with 270x38 and 360x14 on hammer strength shoulder press. I believe they are PRs. Even after the 2 week break its easy to break records because Ive added alot of muscle and strength since I last did them.

Still about 11 lbs underweight but it will come back.

Not busting my ass with eating but its not problem to get back in the 240s now.

232 lbs after meal

Low Cable Rows (narrow palms facing grip)

Nothing super high rep or far beyond failure today. Trying to avoid injury.

No rest til line

Holds

125x30
180x10
225x5 (alot of elbow strain even with this weight)
------
No rest til line (mostly regular reps)

(see video)

300x16
225x5
----------

No rest til line

255x10
195x10
165x10
----------------

Iso Low Row Hammer Strength (plate loaded)

No rest til line

180x30
270x10

-------------

No rest til line

Long holds

320x10
270x10
180x10
----------------

Iso Lateral Hammer Strength Shoulder Press (reps very close to lockout or locked out)

90x40 warm up
180x30 same
270x38 (Possible PR. Did not push the rest pause reps any farther since I wanted to keep form strict, avoid neck strain. Could hit more with fast ballistics)
360x14 (Possible PR. Same.)
380x5 (have repped 410, but didnt want to go too heavy today)

See videos for 270,360,380 sets

Reverse Machine Flies (havent hit rear delts in a very long time)

125x15 warm
195x12
255x10 (stack)


No rest til line

255x8
210x10
165x10
----

Mostly holds on each rep with rear delts today. These are tough on shoulder joints. Have done 300 for high reps on different machines in the past.

Dumbbell Laterals (trap focused version)

No rest til line

45x30
20x15 (Standard dumbbell Laterals with long holds at the top of each rep)
--------

No rest til line

Standard DB Lateral with long holds at top of each rep

35x12
25x10
---------------

Same

no rest til line

35x10
25x15
------------------

No rest til line

50x15 (trap focused version of db lateral)
45x10-15 (same)
35x5 (standard with holds again)
25x10 (same)
--------------

No rest til line

35x10 (standard with holds)
25x5 (same, wrist issues)
50x10 (trap focused db lateral)
------------------

Videos below


KILL THAT SHIT
 
Chest/back measurement at 55 1/2 flexed cold (1/2 an inch from largest), largest arm 19 cold flexed (1/4 inch added to measure tape, 1/2 inch from best). Size coming back up. Will have to train around these elbow issues though. May need to do rows with very light weight for high reps and no rest or substitute lat pullovers for back completely. With biceps , either skip direct work or super light. Will see how shit feels. Alot of pain in inner elbows after yesterdays session. Been like that for many months now, but getting worse.

Kill that shit
 
About to hit some chest and delts , with extras (trap focused side laterals, regular side laterals with holds, rear delts). Overhead pressing hammer strength machine as well most likely. After chest. Just hit shoulders a few days ago with back so that will determine how recovered joints are for records. Any records would be 270 for 40 plus or 360 for 15 plus, etc on iso lateral hammerstrength. Mostly high rep shit.

For chest it may be one exercise. To rehab chest. Incline hammer strength presses with constant tension style. Will add some weight from last week, so maybe 320-360. If it feels decent Ill go heavier. Im just reintroducing weight to this chest strain. I dont really feel the strain anymore at all but I didnt last time either, when it popped again on the flat bench with 225. So Ill try to avoid that bottom range for a while.

KILL THAT SHIT
 
Chest and delts (trap focused laterals, standard lateral with holds, overhead pressing)


Injury rehab, light , low volume


Second week back from 2 week break. I felt no tenderness in the right side of chest during training. It seems to have mostly healed much quicker this time. Since the pop happened with 225 on bench it was probably less severe. The first time was with 560 on the incline hammer strength press.

I ended up doing much less gradual increases and made some large jumps. Normally I make 90 lb jumps up until 450 and then 50 and 40 lb jumps to get to 540, then maybe 20 lb jumps at a time (loading 10s on handles). With constant tension its much harder without the inertia and explosiveness which reduces reps but seems better for size and injury prevention. I decided not to push above 450 today, even though it felt light and no pain. Considering I only went up to 290 last week, this was a big enough jump for one week. It only takes one bad set to pop the shit again.

Small PR with overhead pressing on hammerstrength machine, but had to rest pause alot more than usual. I was still not recovered from my shoulder session 2 days ago with back, plus some pre exhaustion from hitting chest first. So its not bad considering. I didnt get crazy with rest pause reps on that machine or on the chest work. Still testing my chest out. Neck strains easily with the slightest fuck up in form (bending neck back to far, or spine).

Dumbbells all over the floor at this gym, so hit the 25 lb standard laterals at home when I got back. Real bad acid in throat throughout the session. Cut the session short once it was really effecting breathing. Once Im gargling stomach acid Im pretty much done. It takes several hours to settle.

Weight is coming back up as well. Strength seems mostly back with chest as well. I was hitting 450x25 on hammer inclines, constant tension style, and should be around there now with less pre exhaustion. Was hitting 540x20 with 3/4 style ballistic reps, but will be avoiding the bottom range for a while. Over stretches pec and joints.

235 lbs after 2 meals and 30 oz milk

Incline Hammer Strength Press (constant tension style)

Empty machine x80
90x50
180x50
270x30
320x25
360x17
380x20 (gradual increases to test strained chest. No pain today.)
410x22 (still warming up)

No rest til line

(see video)

450x15
360x10
270x10
180x20
--------

Not really pushing failure today or getting crazy with rest pause reps. Intensity will gradually ramp up along with weight and volume in the coming weeks. Variety too.

Iso Lateral Hammer Strength Shoulder Press (close to lock out on these or locked)

90x50 warm
180x25 warm
270x40 (Possible PR. More and longer rest pauses than usual. Heavily pre exhausted. Hit shoulders 2 days ago with back. See video)
360x5 (9 reps off from 2 days ago, but heavily pre exhausted. Havent done any shoulder work fresh in a while. Always after back or chest and twice a week, see video)

No rest til line

270x12
180x12

------

Neck was getting tight, didnt push it too hard


Dumbbell Laterals (trap focused)

no rest til line

45x30
50x10
------------

no rest til line

45x30
50x10
-------------


Standard Dumbbell Laterals with holds at the top

(did these at home. Dumbbells all over the fucking floor at gym)

25x20
25x20
25x20
25x20

Not much rest between sets. Nothing crazy, did these 2 days ago. Just sending a signal. Acid was extremely bad before I left the gym, so I didnt get a chance to hit rear delts again. Next week.

Managed to get my pro bcaa aminos down once I got home. Too much acid during training to drink them.

Very low reps, volume and intensity for me but I just want to grow now and keep shit rollin. I still have my fun sets and strength PR attempts with the high rep shoulder and incline machine presses. Those are about the only areas I push for strength lately. Chin ups too when I do them. Not really needed for me to grow anymore at this stage, but it bores the fuck out of me otherwise.

KILL THAT SHIT


videos below
 
Arms and Rear Delts (second rear delts session)


Light, low volume

Around 2 hours or less to train today but it was good enough for arms. Im looking to get enough stimulation for growth and thats about it right now. More bodybuilding style in my training now overall, especially with arms. Really just having fun with the shit and doing what I feel like. I do force feed now to some extent again and drag my ass into the gym, with shit energy levels, but thats minor and managable for me, compared to what Ive always done for the last 21 years.

Elbow sleeves rolled down is working pretty well. Previously the sleeves were too tight to train biceps in.

Better than expected. My first week back from the 2 week break (last week), my arms were fuckin thrashed. Shit is always backwards for me and after a break my arms have more pain. Tendons, muscle tenderness, etc. Certrain major strains will improve but other things get worse with breaks sometimes. The first week my biceps were super torn up and very hard to curl the 35s without alot of pain. Though I did go up to 60s or so anyway, shit didnt feel right.

Much better this week. Part of it was the initial adjustment week after a break. Always have alot of extra soreness everywhere after a 2 week break or more. Still no anti inflammatories. Just the usual tramadol which is daily. 50 to 150 mgs daily, very low dose. More for mental balance. Dont feel much if anything in regards to pain reduction.

I will try to focus more on growth again as ive been making steady size gains, and with that alot of strength as well. Just a side effect of pushing progressive resistance on certain movements, high overall intensity and volume, and adding new muscle.

I actually felt the 30 lb and 40 lb incline dumbbell curls the most for biceps today. These reps were very slow with holds and long holds at the top (not all the way up, didnt involve shoulders, kept constant tension and full bottom stretch). I rest paused to 50 reps with the 30s and the 40s for only 15, but this was after everything else. My biceps have alot of tenderness and fatigue much quicker than in the past but pumping the shit out of them seems like it may be effective. Arms are basically the only area that have not added any size since 2012. As they hit 19 1/2 when I was carrying much more fat and have hovered between 19 to 19 1/2 since. Though since im leaner its possible its more muscle. Still havent broke 19 1/2 cold though.

Stocked up on chocolate milk, fairlife brand. 50 percent more protein as mentioned, according to label. Easier to get down. Right now Im just looking at adding raw size. So there are no "cheat meals" for me ever. At some point Ill lean out and add muscle from a cleaner slate.

Pump was very good today. I had major elbow pain after my back session a few days ago. Its diminished in the last few days greatly. Today it was there and sharp at points but was completely managable.

236 lbs after buffet meal


Alternating Dumbbell Curls (all bicep work is done slow for the most part today, holds mixed in as well)

35x15 warm

Incline Dumbbell Curls (slow with holds in the constant tension range, shoulders not engaged, full bottom stretch)

35x15
35x10 (very little rest between sets)

Dumbbell Spider Curls (chest supported by incline bench, arms hanging down and curling)

35x10 (almost no rest between )

No rest til line

Alternating Dumbbell Curls with reverse curl negative

60x4
45x5
35x5 Dumbbell Incline Curls, same form
-----------
No rest til line

Straight Bar Pressdowns (this gym does not have curved bar. This bar rotates alot and can be difficult to keep from slipping out of hands, which interferes with contraction overall)

KILOGRAMS unless noted otherwise for pressdowns

35x60
72x20
95x10 (210 lb stack)
55x5 alternating dumbbell curls with reverse curl negative
--------

Drag Curls (never do these. Cambered bar. Dragging the bar up torso basically with elbows forced back in a fixed position)

60x20 (Basically done without rest from previous no rest set)


No rest til line

Straight Bar Pressdowns (forearms 90 degrees with upper arm as usual, then back down)

255 lbs x 20 (plate added)
60x3-4 alternating db curl
35x10 same
60x10 Drag curl again
-----------------

Drag Curl

105x10

No rest til line

Straight Bar Pressdowns

280x10 (45 and 25 lb plates pinned to stack, can do it without friction on the stacks at this location, for now. Bar slipped out of hands somewhat, not fully, but had to start back at top. This bar rotates alot and fucks with wrists and easily gets out of the groove, but its all I had today.)

55x5 alternating dumbell curl with reverse curl negative
----------

No rest til line

Straight bar pressdowns

255 lbs x10
95 kilos x 10
72x10
57x10
------------------

Not pushing failure on anything really, just very low rest pump focused training

One Arm Pressdowns

No rest except to alternate arms, til line

25 kilos x20 (matched both sides)
25x20 (same)
25x20 (same)
25x20 (same)
---------------
No rest til line

30 kilos x15 (matched both sides)
30x15 (same)
30x15 (same. Lost count. May have been 2 rotations with the 30 kilo, light shit anyway)
---------------

V Bar Pressdowns

KILOGRAMS

no rest til line

65x20
95x5
----------

No rest til line

95x10
72x10
65x10
--------------

Incline Dumbbell Curls (slow reps with brief and long holds at the top of constant tension range , no shoulder involvement)

30x50 (very brief rest pauses used)

No rest til line (except a few brief rest pauses with the 40s)

40x15 (incline dumbbell curls, brief rest pauses, same style)
35x5 alternating db curls standing as usual
-----------------

Reverse Machine Flies

Brief and long holds on each rep

135x20 warm
220x10
235x10
235x10
235x10

Testing my joints with reverse flies for now. Just want to give the shoulder joint some stability since Im front delt dominant.

KILL THAT SHIT
 
Largest arm back up to 19 3/8 inches cold. Only a line away from 19 1/2, which ive never gone above cold. Coming back quickly from the break.

Kill that shit
 
Back and Full Delts, trap focused laterals (overhead presses, strict laterals with holds, rear delts)


Very light and low volume.


Just wanted to get some blood in my back today. Inner elbows still tore up so kept shit light. I finished off with some slower and deeper reps (seat set up higher) on nautilus overhead press. I did this instead of the heavier ballistics (630 lbs) to make sure my neck was straight and form was strict. Pull out my neck easily on these if not careful. Training shoulders twice a week currently, with presses, so trying to keep joints intact.

237 lbs after meal and 30 oz milk


Low Cable Rows (narrow palms facing handle)

no rest til line

135x30 (long holds on each rep)
195x10 (same)
----------

195x13 (same)

No rest til line

195x12 (same)
165x12 (same)
------------

165x15 (same)
165x15 (same)
165x15 (same)

Not alot of rest between back sets today.

Lat Pulldowns with Narrow Handle (palms facing)

Long holds on each rep

165x12

No rest til line

225x6
195x5
160x5
--------

Felt some cramping in left side of chest, where strain was, so didnt push it hard.

Lat Pullover Hammer Strength (plate loaded)

Slow with holds on most reps

210x15
210x20

Chest is still sore from chest session , plus some cramping in left side of chest, so didnt push it

Iso Lateral hammer Strength Shoulder press (plate loaded)

Slow reps today

90x50
180x25
270x15

Not trying for failure, just good contraction

Nautilus Overhead Press (plate loaded)

Deeper and slower reps

270x20 warm
360x12 warm

No rest til line (see video)

500x6
450x4
360x4
270x8
180x12
--------------

Dumbbell Laterals

20x15-20 (Standard lateral with holds at the top)
25x10 (same)
50x20 (trap focused laterals)
---------------

No rest til line

30x10 (standard with holds)
25x10 (same)
50x20 (trap focused version)
-----------------

No rest til line

30x10 (standard with holds)
25x10 (same)
60x10 (trap focused version)
---------------

Reverse Machine Flies

135x20 Long holds
225x8-10 same
250x8 same
190x12 same

KILL THAT SHIT

video below
 
Legs


First leg session in many weeks, Super light, Low intensity and volume


Basically just minimal training to get some blood in the muscle and spare the knee joints for now.

236 lbs after meal



Nothing to failure

Seated Leg Curl

90x30
130x15
170x10
210x5
180x5 (shortly after)

Hamstrings tight as usual but not as bad as before the break.

Nautilus Nitro Leg Extention (brief rest pauses during sets)

110x50
150x50
200x50
200x50
200x50
200x50

Knees a little better for now.

Cybex Squat Press

300x60
500x50
700x45
600x50

Basically stopped when knee strain was flaring up. Experimenting with minimal leg training for now

KILL THAT SHIT
 
About to hit some chest and delts. Another injury rehab session. Going to try and avoid the bottom range for a while, on presses. So it may be all incline hammer strength presses in constant tension style. Possible 450x30 attempt. I will likely end up with extra pre exhaustion from usual because I will test it more gradually, smaller weight increases most likely.

I will also hit some overhead shoulder presses , possibly on both machines. Hammerstrength shoulder press and nautilus overhead. Focus more on quality of reps than ballistics. Have to keep form especially strict with those, neck issues. Possible high rep PRs for those. Will see

KILL THAT SHIT
 
Chest,delts and rear delts (overhead presses, strict side laterals, trap focused laterals)


Injury rehab for chest.

Kept the chest portion very low volume. Didnt increase as gradually as I should have with the incline pressing. With 450 and 470 I was paranoid that my chest would pop again , as I continued the reps. I didnt push to failure for that reason. I was feeling that tenderness re surface with 450 and 470. So I ended it there.

With the shoulder portion I stuck mostly with slower reps, and deeper reps with the nautilus overhead press. I minimised ballistics since they are risky with my neck. Growth focused mainly now. Also want to rehab this chest strain. I dont feel it much now but it will pop again, maybe worse if I push too hard. Maybe Ill cycle in some lighter pump style training for chest too.

235 lbs after meal

Incline Hammer Strength Press (constant tension style)

90x80 warm
180x30 warm
270x20 warm
360x15 warm
450x24 (More of a test. No rest pause reps. Started to feel the strain here, right side)
470x10 (Paranoia increased here as I started to feel the strain further and thought the tendons could snap at any moment. Didnt push failure)

Videos for 450 and 470 below

No rest til line

360x20-25
270x10-15
180x15
---------------

Nautilus Overhead Press (plate loaded)

All slow full reps for these (aside from warm ups)

90x30 warm
270x30 warm
500x8 (Slow, Full reps. See video)
560x5 (Same style. See video)
590x2 (Same style, see video)

No rest til line (same style)

540x7
450x5
360x5
270x10
180x15
-------------------

Iso Lateral Hammer Strength Shoulder Press

180x20 warm
270x28 warm
360x11 (see video)
380x7 (see video)


No rest til line

360x8
270x8
180x10
-----------

Dumbbell Laterals (trap focused version)

no rest til line

45x30
60x10
------------------

same

60x20
45x20
------------------

Same

65x20
50x10
45x10
-------------------------

Standard Dumbbell Laterals with Long holds at the top

No rest til line

30x10
25x10
--------------

Same

30x10
20x10
---------------

Same

35x8
30x8
25x8
------------------

Reverse Machine Flies

130x15 (warm up. Long holds)
220x10 (long holds)
265x10 (regular)

No rest til line

295x8
200x10 (long holds)

----------------

Videos below

KILL THAT SHIT
 
About to hit arms. Im only concerned with contraction and pump today. Minimal rest and just blow the arms out. My elbow tendons require switching shit up for now.

Kill That Shit
 
Arms


Light and mid volume. Time limitations. Only an hour and 45 mins to train.

Elbow joints had some pain as usual but not as bad as last week. Kept rest periods low and just went for pump and contraction.



234 lbs after meal (this scale usually has me 3 lbs lighter)


Pressdowns with Curved Bar w/ Elongated parallel handles (not the usual bar)



KILOGRAMS unless otherwise noted for all pressdowns


no rest til line

35x100
72x30
95x10 (210 lb stack)
----------------

No rest til line

300 lbs x 6 (seemed to be some friction as usual at this location, with plates pinned on the stack, but not as bad as somedays. Makes it harder)
255 lbs x 6
95x10 (kilos again)
72x5
65x10
-------

Didnt hit failure today with triceps too often, mostly based on how inner elbows felt.

No rest til line

300 lbs x 3
255 lbs x 5
95x10
72x10
65x10
--------------

Straight Bar Pressdowns

no rest til line

65x25
95x10
-----------

Same

95x15
72x10
65x10
--------

Lots of reps locked out and held as well, sometimes for several seconds, Mixed

V Bar Pressdowns

no rest til line

65x20
95x5
------------------

no rest til line

95x10
72x10
65x15
-----------------

Vertical Straight Bar Pressdowns (Single arm handle)

no rest til line

alternating sides, 10 reps at a time

25x10 (still kilos)
25x10
25x10
25x10

2 full sets. I count both arms as 1 set. Was not feeling these in triceps hardly at all, so changed movements

Curved Bar Pressdowns (found this bar)

no rest til line

95x15
72x15
65x15
---------------

Alternating Dumbbell Curls

no rest til line

35x15
55x5
---------

Everything very strict today and often slow with holds at top of movements. Mixed. Havent been using much ballistics with arm training for a long time now.


Alternating Dumbbell Curls with reverse curl negative

no rest til line

65x2
60x3
50x3
----------
May have been 3,2,3 , the reps, but wasnt certain. Didnt matter since this is a fast paced day.

Incline Dumbbell Curls (one arm at a time)

Done in 5 rep increments. 5 reps on right arm, then 5 reps on left arm, etc, without rest

Slow with holds at top

40x20 (5 on right, 5 on left, etc, to 20)

Same thing again

40x15

Alternating DB curls with reverse curl negatives

no rest til line

60x5
50x5
80x10 (Cambered bar drag curl)
--------

Alternating Dumbbell Curls

no rest til line

70x3
60x2
50x5
--------

Cambered Bar Drag Curl

no rest til line

110x5
90x5
80x5
----------

Spider Curls (using incline bench for chest support, arms hang down and curl)

50x10

Gym closed, had to cut it short. Good enough for today.

KILL THAT SHIT
 
Largest arm is back at 19 1/2 inches cold. Arms have ranged between high 18s to 19 1/2 since 2012. Have yet to grow beyond that point cold. 20 with a full arm pump in gym. Everything except arms has grown , measurement wise, since. Though I am leaner than I was when I first hit 19 1/2 in 2012, very sloppy. Without any major breaks they should be able to grow.

KILL THAT SHIT


 
Back,Delts,Rear Delts (trap focused laterals, standard side laterals with holds, overhead pressing)


Very light for the back portion but good contractions. For the overhead pressing I hit a few PRs with 270x50 ,360x23 and 410x8 on the hammer strength shoulder press. I didnt film the 270 set since I didnt expect much from it. With the heavy pre exhaustion. Dont always know until I hit shit, but have been training shoulders twice a week , so they dont get alot of recovery.

Seem to be growing again. Largest arm is back at 19 1/2 cold as mentioned. Will try to eat more for now and push growth. For the upcoming chest session I may train super light for a while. Its getting to the point where I can easily pop the right side of my chest again for a third time. So I may just do my heavy pressing work with shoulder pressing and focus on blowing those out for now.

Picked up a creatine and BCAA mix that Ill try taking daily. See how much acid it gives me.

239 lbs after meal , (Estimate. this scale has me 3 lbs lighter, and based on digital scale, my weight should be 239 lbs. Scale said 236 lbs.)


Low Cable Rows (New machine. Bench is angled down at a decline. Wider narrow grip handle, palms facing)


No rest til line

137.5x20 (long holds)
257.5x5 (long holds)
----------

No rest til line

217x10 (long holds)
257x5 (long holds)
------------------

No rest til line

217.5 - 257.5 x10 (unsure which weight. Long holds)
197.5x10 (long holds)
------------

No rest til line

197.5x15 (long holds)
157.5x10 (long holds)
-------------------

Hammer Strength Iso Low Row

90x20 (long holds)
180x15 (long holds)
270x12 (long holds)
360x10 (regular holds)
270x10 (long holds)

Iso High Row Hammer Strength

One arm at a time. No rest except when alternating arms


All long holds

270x10 (matched for both arms)
270x5 (same)
270x5 (same)

--------------

Same thing (All long holds)

320x5
320x5
320x5

-----------------

(A few sets were a rep or 2 off, but unsure)

No rest til line (same thing)

Long holds

360x3
360x3
360x3
----------------------

Same thing (no rest til line, except when alternating arms)

Long holds

360x5
360x3
360x2
------------------

Hammer Strength Lat Pullover (plate loaded)

180x25 (holds)
230x15 (holds)

Iso Lateral Hammer Strength Shoulder Press (Seat set at the line below 10)

180x30
270x50 (PR. Brief rest pauses towards the end.)
360x23 (9 rep PR from last week. See video. Brief rest pauses)
410x8 (Possible PR. Brief rest pauses. See video)

Could have rest paused more, but have to be careful with neck.


Seated Dumbbell Shoulder Presses (Havent done these in years possibly. First time. Are risky with my back. May implement them again)

60sx30
80sx20


Dumbbell Laterals (trap focused version)

no rest til line

45x30
60x10
--------------

Same

70x20
60x10
55x10
-----------------------

Reverse Machine Flies (new machine)

130x20 (long holds, warm)
205x10 (long holds)

No rest til line

250x8
190x8
165x8

Some brief holds and regular reps with these

-----------------------

Standard Dumbbell Lateral With Long Holds at the top

No rest til line

30x10
15x10
30x5
-----------------

30x30 (brief rest pauses used)

Videos below

KILL THAT SHIT
 
About to hit some legs. Eating has been increased and will continue during this growth phase. The maintenance phase was turning into a slow growth and strength gaining phase anyway. So Ive increased eating for now to try and break past the 19 1/2 inch cold barrier on arms (Never broke it cold, since 2012) and I added in Body Fortress's creatine H2 supplement. Just one scoop a day, maybe some days more, but atleast 1. Its 4 grams of creatine mono and some aminos. No digestive issues aside from some acid, so I have to watch when I time it. The last pure creatine mono product went right through me and the creatine HCL , I feel did nothing. It may have even caused my chest to lock up, tear, or pop the last 2 times it happened. Since I dont drink alot of water. Almost like a real bad cramping. No idea though. Anything at this point that can give an edge is worth a try. Its cheap.

I have been drinking 32-64 ounces of water during training now. I mix 2 scoops of the pro bcaa aminos in a gatorade 32 oz container. I fill it again before it empties , which means I have to drink all the water to get the aminos. So its gotten me to drink more water during.


Making strength gains after 21 years of progressive resistance and pushing the limits is a good sign for me. So I might as well feed that shit properly while my body is able to make these increases. I go by feel now, deciding when I will amp up my diet. Training is always intense, just limited more by joint and tendon issues. PRs have been almost weekly, if not weekly for months now. Usually several PRs.

Ive also been taking in protein bars inbetween meals. I havent used those in many years. However shakes give me acid and havent been using them at all lately. I will fit them in somewhere but , although protein bars are much more costly, I can get them down without issues. I will try to get them in bulk cheaper on amazon. Any suggestions would be useful too. The more I can get in per day the more beneficial, but they can be 2 dollars a bar. Id rather eat real food at that price, but this is helping me boost calories and protein easily, which is important. High milk consumption too lately. 60-90 oz a day on average id estimate. I respond very well to milk between meals. Im using fairlife brand since it claims 50 percent more protein. Been working great.

Those are some of the recent changes ive been incorporating, along with much fuller delt work. Strict side laterals with holds (havent done side lateral focused movements in years). Overhead pressing twice a week and rear delts training. Havent done rear delts in a long time. Joint issues were why I avoided those. Its managable for now so Ill get it in. I only overhead press for shoulders sometimes, but now its twice a week. So that means im breaking records weekly without being fully recovered. Usually only 2 days apart. Chest and delts, back and delts. I also hit chest and back first. So I am heavily pre exhausted and still breaking all time pressing records. Its not something Im specialising in, but just a part of the routine. It shows the level of strength ive gained.

Chest work is going to be lighter with less rest for a while I think. Its not worth risking popping the right side for a third time. I think it just needs some time to regenerate. I will likely just try to pump the shit out of the area. Im getting my fix for pressing work through the shoulder pressing twice a week for now. So my shoulders should benefit more than usual.

I will try using an incline bench set to 1 notch from 90 degrees to alleviate some vertical stress from the spine. That may be better than the usual short shoulder press bench. Also gives neck support. Next time I use dumbbells for shoulder press I will likely move it up to 90s for 20, then maybe the following session 100x20, etc. Its more re-introductory at this stage and not done fresh. When I was 212 lbs I did 100s for around 20 (maybe 17) in 2010. I know I have alot more overall strength now as Ive been breaking all other records on all my presses. Much larger now as well. If I stick with them then I should be able to hit some high reps with 100s and up again. Much more than prior.

The only issue is a neck strain that occurs very easily with overhead pressing. Machines and free weights. It can last anywhere from 4 days to close to a month or longer. Its bad to the point where I have to avoid training completely, or it will reset the recovery and strain again. Its a high risk to take for overhead pressing, when one set can fuck up an entire growth phase.

What I am avoiding mainly, or trying to avoid, is grinding out final reps and going crazy with rest pause reps. Any change in form to try and get under the weight can fuck it up. Ill see about going up to 450 for reps as well on iso lateral hammer strength shoulder press. I know I can hit it but trying to restrain. I cannot really go ballistic on that machine with 4 plus plates on each side anyway. The plates will fall off, even with the bandages. And ballistics is what I need to avoid with overhead pressing. Even though Im more efficient with explosive power. Size is really the focus now. Though I am always obsessed with some form of progressive resistance or I feel complacent. I despise complacency and get bored easily.

KILL THAT SHIT
 
Full Legs, minus calves

Light, low volume


Bodyweight is coming back up , as Im back in the 240s. Eating has been increased. Knees felt pretty good today which is rare. Took my last two tramadols close together. As ive done in the past. It may have dulled some of the aches as well. Training was better as a result.



240 lbs after previous nights meals, skipped sleep to train


Seated Leg Curl

90x30 (not to failure, warm up)
150x15
205x5

No rest til line

185x5
165x5
150x5

----------

no rest til line
185x5
165x5
150x5
135x5
120x5-10
105x10
--------

Holds mixed in as usual. Hamstrings tight but got some blood in there.

Nautilus Nitro Leg Extention

Brief rest pauses during sets only

90x100
150x100
210x100
250x100
200x100
------------------

Cybex Squat Press

None of these to failure

400x60 warm
500x80
700x50
800x30
500x60

Hip Abductor

No rest til line

70x50
130x15
170x5
-------------

No rest til line

170x10
130x10
110x20
90x20
---------------

same

150x10
130x20
110x20
90x10
70x10
-----------------

Hip adductor

no rest til line

70x20
110x50
150x20
190x5

------------

Holds mixed in with mostly everything

no rest til line

205x10
165x10
145x10
125x10
105x10
---------------

No rest til line

165x10
145x10
125x10
105x20
-------------------

KILL THAT SHIT
 
Full Legs, minus calves

Light, low volume


Bodyweight is coming back up , as Im back in the 240s. Eating has been increased. Knees felt pretty good today which is rare. Took my last two tramadols close together. As ive done in the past. It may have dulled some of the aches as well. Training was better as a result.



240 lbs after previous nights meals, skipped sleep to train


Seated Leg Curl

90x30 (not to failure, warm up)
150x15
205x5

No rest til line

185x5
165x5
150x5

----------

no rest til line
185x5
165x5
150x5
135x5
120x5-10
105x10
--------

Holds mixed in as usual. Hamstrings tight but got some blood in there.

Nautilus Nitro Leg Extention

Brief rest pauses during sets only

90x100
150x100
210x100
250x100
200x100
------------------

Cybex Squat Press

None of these to failure

400x60 warm
500x80
700x50
800x30
500x60

Hip Abductor

No rest til line

70x50
130x15
170x5
-------------

No rest til line

170x10
130x10
110x20
90x20
---------------

same

150x10
130x20
110x20
90x10
70x10
-----------------

Hip adductor

no rest til line

70x20
110x50
150x20
190x5

------------

Holds mixed in with mostly everything

no rest til line

205x10
165x10
145x10
125x10
105x10
---------------

No rest til line

165x10
145x10
125x10
105x20
-------------------

KILL THAT SHIT
 
Chest ,delts and rear delts (strict side laterals with holds, reverse machine flies, overhead pressing)


Super light and low volume

Extremely light for chest. Still rehabbing this left side chest strain. Definately not healed yet. Alot of tightness in chest as well as shoulder joints today. More painful reps than usual, especially towards the end.

Just went light to get a pump for chest, while trying to heal the area. With overhead presses on the hammerstrength machine I hit 2 PRs but had to grind them out as my neck was super tight. I was almost certain 410 would pull out my neck today but I got lucky. Didnt go for 450.

Hitting shoulders twice a week can take a toll over time, so I may scale it back depending on how joints feel. Mainly overhead pressing twice a week.

(239 lbs after previous nights meal,skipped sleep to train. Estimating, scale said 236 but usually has me 3 lbs lighter)


Incline Hammer Strength Press (constant tension style)

Light chest rehab

90x80 warm
180x70 warm
270x50 warm (unsure if its a PR for straight reps without rest pause, in the constant tension style. Very light though. Alot of pain in shoulder joints)
320x35

No rest til line

360x40
270x12
180x20
---------

Used very little rest pause with these. Just wanted to get blood in the area for now.



180x100 (Brief rest pauses only)
180x100 (Brief rest pauses only)


Iso Lateral Hammer Strength Shoulder Press

180x20 warm
270x10 warm
360x25 (Possible PR, brief rest pauses. See video)
410x9 (Possible PR. See video)
270x27

Reverse Machine Flies (Joints burning like hell on these but grinded them out)

130x15 (long holds)
220x10 (holds)
220x10 (holds)

No rest til line (mix of long holds, holds, and regular reps)

260x10
200x8-10
170x8-10
145x8-10
125x10
-------------------

Seated Dumbbell Shoulder Press (Experimented with incline bench set one notch back from 90 degree angle.)

50x40 (Attempted warm up. Decided against pushing shoulder joints on these)

Standard Side Laterals

No rest til line

25x15-20 (long holds)
25x10-15 (Seated, Long holds)
---------------------

No rest til line

25x35 (Seated, long holds, Brief rest pauses for this set)
25x10 (Regular standing reps)
------------------

35x10 (long holds. Standing again)

Shoulder joints burning like hell, decided to back off for today

videos below

KILL THAT SHIT
 
About to hit some arms. Ill be glad just to get a decent blood pump today, with relatively light weight and strict focused contractions.

KILL THAT SHIT
 
Arms


Mid volume and weight, mostly light


Better than expected today. Elbows still have the usual inner inflammation but curling felt pretty smooth overall. I was more focused on less rest between sets and blood volume in the arms, than weight.

With curved bar pressdowns I hit 300x20 , which wasnt bad, its 10 reps off but this stack seemed to have some friction with plates loaded onto it. Not grinding the cable heavily but enough to be noticable. So that may have been an issue. I havent been doing overloaded stack pressdowns in a while. Maybe the past few weeks but I was training them lighter for a while. The fully loaded stack is still very light for me , rep wise, but I cant easily get any more plates loaded onto that stack. I have done it before , but with the friction on the stacks here lately, theres a good chance it will just grind the cable too much with anymore plates. The pins that arent bent are too short.


Eating has been better but not ideal for gaining size. The creatine drink from body fortress seems to be fucking with my stomach a little. My protein intake has been in the 160-200 range mostly. Calories varie and I dont count them anymore but eat calorie dense foods and alot of inbetween meal feedings. 60-90 oz of fairlife milk as well daily, on average.

239 lbs after previous nights meals, skipped sleep to train, (added 3 lbs to compensate for this scale being off)

Curved Bar Pressdowns (All pressdowns done with forearm 90 degrees to upper arm, then back down, strict)


KILOGRAMS unless noted otherwise for all pressdowns

35x100
65x60
95x5
35x20 alternating dumbbell curls
----------

Elbow joints didnt burn and fatigue as badly as usual lately, so that was an improvement. Not really taking each set to complete failure always, but training beyond failure by dropping the weight and continuing.

No rest til line

300 lbs x 20 (2 45's loaded onto 210 lb stack)
255 lbs x 10 (some friction on the cables it seems, but not heavy friction like some days)
95 kilos x 10 (210 lb stack)
72x10

V bar pressdowns (still no rest)

65x8
57x8
55x10 alternating dumbbell curls
---------

No rest til line

Curved Bar pressdowns

300 lbs x 12
255 lbs x 5 (muscle endurance lacking. Fatigued quicker than in the past, but has been an issue lately with triceps)
95x10
80x10
72x10
65x10
55x10 Alternating Dumbbell Curls
-----------------------

No rest til line

300 lbs x 5
255 lbs x 6
95x10
80x10
72x10
65x10
55x6 alternating dumbbell curls
-------------

Some of the lighter weights on pressdowns may be 8-10 reps, estimated today

No rest til line

300 lbs x 5-8
255 lbs x 10
95x10
72x10
65x10
55x6-8 alternating dumbbell curls
-------------------------

Alternating Dumbbell Curls with reverse curl negative

no rest til line

55x5
100x10 cambered bar drag curl
80x10 same
------------------

Straight Bar Pressdowns

no rest til line

65x20
95x5
55x5 alternating dumbbell curl
----------------

One Arm Presdowns

No rest except alternating arms. When one arm finishes the next performs the set

30x10 (matched with both arms)
30x10 (matched with both arms)

Still Kilograms on this stack

V Bar Pressdowns

no rest til line

65x15
95x5
---------------

No rest til line

Alternating Dumbbell Curls (see video)

80x2
55x8
40x10
---------

no rest til line

70x4
50x5-8
-----------------

Incline Dumbbell Curls

40x15 (Slow with holds. One arm hits 5 reps, next arm hits 5, repeated 3 times. Only rest is when the other arm is curling)

----------

Alternating Dumbbell Curls with reverse curl negative

no rest til line

55x5
50x2
35x10
-------------------

No rest til line

45x8
40x4
--------

Dumbbell Spider Curls with incline bench as chest support (arms hang down and curl)

40x15
40x12

holds at top

KILL THAT SHIT

video below
 
Cold chest measurement back up to 56 inches, largest arm hovering around 19 1/2 and both legs 27 3/4 flexed cold (fluctuates from 28 1/4). Eating is heavier but still not busting my ass. Should be able to make some slow steady size and strength gains. Will likely hit legs shortly.

Kill that shit
 
Cold chest measurement back up to 56 inches, largest arm hovering around 19 1/2 and both legs 27 3/4 flexed cold (fluctuates from 28 1/4). Eating is heavier but still not busting my ass. Should be able to make some slow steady size and strength gains. Will likely hit legs shortly.

Kill that shit
 
Back and delts, Rear delts (overhead presses, standard side laterals with holds (only few sets), reverse machine flies,etc)


Mid volume and weight


Pump wise, this was possibly the most swollen my lats have felt. Especially towards the end with the pullovers. Machine handles were scraping the lats and slowing down the machine from the friction, moreso than usual. I was almost able to lock the elbow pads in place just by contracting my lats against the pads.

Chest/back measurement is back to 56 inches cold, so can possibly make some new growth now. Hit a few PRs with the hammer strength shoulder presses. 270x61, 360x30 and 410x11. I couldve rest paused more, but saved it for next time. Im trying to avoid getting too reckless with rest pause and loose form with overhead pressing. Fucks up my neck.

The creatine was tearing up my stomach bad it seems. So I may drop it again. Dont need it anyway.



238-239 lbs after previous nights meals, (added 3 lbs since this scale usually has me 3 lbs lighter)


Videos will upload slightly later than the training portion


Low Cable Row (wider narrow grip handle, palms facing, angled bench)

No rest til line

130x20 (long holds)
230x5 (same)
------------

No rest til line

Long holds, each rep

250x10
190x10
150x10
--------------------

No rest til line

Mix of long holds, brief holds and regular reps

297x7
237x8
197x8
157x10
-----------------

No rest til line

297x4
197x10
----------------------

Hammer Strength Iso Low Row

no rest til line (Mix of brief holds, long holds, and regular reps)

180x20
270x20
360x5
------------------

One Arm Iso Low Row Hammer Strength

Alternating arms. One arm hits 5 reps, next arm hits 5 reps, repeat. 20 reps each arm. Only rest is during the other arm's turn

No rest

450x20 (matched both arms. 20 reps each arm) (see video)

---------

No rest til line

450x9
360x10
270x10
180x10

Mix of holds and regular reps. See video
---------------------

Dual Dumbbell Rows On Incline Bench (incline bench used as a chest support. 2 holes showing. Both arms row at the same time)

(havent done these in a while)

60'sx20 (long holds)
100'sx20 (long holds)
125'sx10 (long holds)

Hammer Strength Iso Low Row Shoulder Press (seat set at line below 10 as usual)

180x30 warm
270x61 (PR. Brief rest pauses. See video. Have to check video to see exact reps, was atleast 61)
360x30 (PR. same. Still getting stronger despite twice a week overhead pressing and heavy pre exhaustion)
410x11 (PR. Same.)

See videos for 270,360 and 410 sets

Hammer Strength Lat Pullover (plate loaded)

180x30 (long holds)
180x25 (same)
180x20 (same)
90x40 (same)

Maybe some regular reps mixed in.

Lats were so swollen that I could almost lock elbow pads in place with fully contracted lats. Most pump Ive felt in lats. Heavy friction against the pads from the pump.

Standard Dumbbell Laterals with Long Holds at the top

30x15
30x20
30x20

Reverse Machine Flies

130x15 (long holds)
205x10 (same)
250x10 (mixed)

No rest til line

225x10
175x10
145x10
115x10
85x20
--------

Mixed with regular and long hold reps

KILL THAT SHIT

Videos will upload below, Later

KILL THAT SHIT
 
Legs minus calves and delts (trap focused laterals)


Added dead stops to my leg presses. Pausing at the bottom for several seconds, slow negative and press. Pause length varied. Once that pause strength was exhausted I switched back to explosive piston style reps as usual. This should reduce the number of reps I need, which may be better on my knees overall. The 100 rep sets take a toll. Removing the inertia makes the reps harder. I will incorporate that with my overhead presses and possibly in some other areas too. With the overhead presses the weight and reps is all getting very high, so need to make it more challenging. Increasing depth and dead stop reps , slower reps, are some ways to do that.

I threw in some dumbbell laterals, trap focused version at the end. I did this so I can focus more on overheads and chest pump (rehabbing chest, very light high rep) in my next session (chest and delts).

Unsure of exact bodyweight. This scale usually has me 3 lbs lighter. So I was 237-238 on that scale. Estimate 240-241 but not sure. My digital scale is very inconsistant. I switch between 3 gyms. Two of those gyms put me at a consistant weight, this one is always 3 lbs lighter it seems.

Knees were decent enough. Not great. During leg presses there was some pain but managable. Didnt go crazy with volume.

I went back on the pre workout explosion for my pre workout. However I realised this is what was causing my dry heaving prior to training (violent dry heaves sometimes, especially after big meal). Its extremely acidic for me and after switching from the mr hyde I see it is definately the cause. So I will probably not use it at all. I picked up mr hyde again.

That product is actually the best for me so far. I only take 3/4 a scoop. Thats 300 mg caffiene which is the sweet spot for me, before training. More makes me dizzy these days, less doesnt do anything. Since I train 4 days a week, this lasts me about 2 and a half months at 33 bucks. Less than a dollar per workout (4 dollars a week). Ill stay with that for now. No bad acid either. The six star creatine product I may try again but likely wont use it either. Fucked up my digestion. Dont really need it but I try to get any edge I can at this stage. The pro bcaas I still use 2 scoops during training. Thats about it for supplements.

240-241 lbs after protein bar (estimate) (scale usually has me 3 lbs lighter)

Leg Extentions

Brief rest pauses during each set only

100x100
160x100
200x100
235x100
175x100
175x100

Joints burning like hell, so decided to spare them

Seated Leg Curl

90x30 warm
130x20
170x10

No rest til the line

190x5
130x10
110x10
90x20
------

Hammer Strength Leg Press


Mostly Dead Stop reps. Dead stop and pause at the bottom, slow negative, slow press. Once the dead stops are exhausted I switch back to piston style ballistic reps, that I normally do. This cuts down the reps and should be better on my knees. Pauses can be several seconds but vary.

300x70 warm
500x60 (Mostly dead stops as described above)
600x40 (most dead stops)
700x35 (10 dead stops and 25 explosive reps)
800x30 (10 dead stops and 20 explosive reps)

Hip Adduction (New machine)

no rest til line (Many long holds and slow reps, mixed with regular reps as usual)

115x50
160x20
250x10
------

Much easier machine.

No rest til line

250x10
215x10
185x10
155x20
Illegible x20
---------------

no rest til line

260x10
200x10
185x10
170x10
155x10
140x20
125x20
--------------

Hip Abduction (New machine)

no rest til line

70x50
130x50
190x10
250x10
-----------

No rest til line

260x15
200x20
170x20
155x20
140x20
----------------

Much easier machine as well.

Dumbbell Laterals (trap focused version. To reduce volume of these for friday or saturdays session)

no rest til line

45x30
55x10
50x10
40x10
-------------

no rest til line

60x30
50x10
45x10
-------------

No rest til line

70x25
50x10
55x5
---------

KILL THAT SHIT
 
About to hit some chest and delts. Chest will likely be just one movement again. Incline hammer strength press, constant tension style. Im just trying to heal this right side chest strain while still possibly getting some growth. I may go up to 360x50. Depending how shit feels I may not go beyond that. Trying to restrain for now.

For my second session of overhead presses (this week), I will probably train at the gym that has the nautilus overhead press machine. I may stick to slow and full reps again. Going up maybe to 590 for a few. May not go up to 630. With 500 maybe 10 plus, in slow full style. With fast ballistics ive done maybe 540x14 , somehwhere around there. I go for PRs within different styles. Constant tension, slow, holds, etc. Ill see how I feel. I switched over to stricter overheads to avoid pulling out my neck. Its high risk for me. Should have some videos.

KILL THAT SHIT
 
About to hit some chest and delts. Chest will likely be just one movement again. Incline hammer strength press, constant tension style. Im just trying to heal this right side chest strain while still possibly getting some growth. I may go up to 360x50. Depending how shit feels I may not go beyond that. Trying to restrain for now.

For my second session of overhead presses (this week), I will probably train at the gym that has the nautilus overhead press machine. I may stick to slow and full reps again. Going up maybe to 590 for a few. May not go up to 630. With 500 maybe 10 plus, in slow full style. With fast ballistics ive done maybe 540x14 , somehwhere around there. I go for PRs within different styles. Constant tension, slow, holds, etc. Ill see how I feel. I switched over to stricter overheads to avoid pulling out my neck. Its high risk for me. Should have some videos.

KILL THAT SHIT
 
Chest , Delts and Traps (Overhead presses, standard db laterals with long holds, seated shrug machine)


The chest portion was extremely light and low volume. Im still training around this chest strain. I can feel some cramping or tenderness in the area during my sets. Dont trust that shit but am trying to build while healing the area. I tried to minimised the full stretch position by letting the handles hit one side at a time when ending the movement. During lift off on the first rep theres no choice.

This was my second overhead pressing session this week. Joint recovery varies. No PRs for the shoulder portion but got a good pump. Hit a PR with 360x53 on the incline hammer strength, for the constant tension style reps. No rest pause with that set. Dont want to further risk tearing that shit.

I hit rear delts a few days ago, was going to do it again, but joints were burning like hell by the time I got to the movement. It seems like I was able to throw in some super light seated shrugs on the hammer strength machine. I will try to add these and see what happens. Have not done direct trap training in a very long time. Thats why they are smaller lately. Usually gives me neck and shoulder issues. I will try to re introduce them.


238 lbs after training and liquid during

Incline Hammer Strength Press (constant tension style)

90x100 warm
180x50 warm
270x20 warm
320x20 warm
360x53 (PR, no rest pause reps. See video)
380x33 (see video)
410x30 (see video)
270x65 (see video)

No rest til line (brief rest pauses only)

270x40
180x40
----------

180x30 (very slow. Chest strain starting to re surface stronger, finished here)


Hammer Strength Iso Lateral Shoulder Press

90x50 warm
180x30 warm
270x20 warm
270x10 (Seat set to the line below 9 {1 notch deeper} , Dead stop reps, Full range)

Shoulder joints were beat up on this movement today. Different machine from last time. Different gym

Nautilus Overhead Press (plate loaded)

270x25 (Seat set to line below 7 (deeper than usual), Full reps)
360x10 (same style)
450x6 (same style)
540x5 (Seat set to line below 9, Slow , dead stop reps, see video)

Standard Dumbbell Laterals with Long Holds at top

no rest til line

20x20
25x20
-----------

35x20

Hammer Strength Seated Shrugs (re introducing and testing shrugs again)

90x50
90x50
90x40

Not squeezing at top too much, just testing shit out.

No rest til line

db laterals with long holds again

25x20
35x5
20x10
90x30 (hammer strength seated shrug)
----------------------

No rest til line

25x20
30x10
90x30 (hammer strength seated shrug)

KILL THAT SHIT

videos below
 
Chest , Delts and Traps (Overhead presses, standard db laterals with long holds, seated shrug machine)


The chest portion was extremely light and low volume. Im still training around this chest strain. I can feel some cramping or tenderness in the area during my sets. Dont trust that shit but am trying to build while healing the area. I tried to minimised the full stretch position by letting the handles hit one side at a time when ending the movement. During lift off on the first rep theres no choice.

This was my second overhead pressing session this week. Joint recovery varies. No PRs for the shoulder portion but got a good pump. Hit a PR with 360x53 on the incline hammer strength, for the constant tension style reps. No rest pause with that set. Dont want to further risk tearing that shit.

I hit rear delts a few days ago, was going to do it again, but joints were burning like hell by the time I got to the movement. It seems like I was able to throw in some super light seated shrugs on the hammer strength machine. I will try to add these and see what happens. Have not done direct trap training in a very long time. Thats why they are smaller lately. Usually gives me neck and shoulder issues. I will try to re introduce them.


238 lbs after training and liquid during

Incline Hammer Strength Press (constant tension style)

90x100 warm
180x50 warm
270x20 warm
320x20 warm
360x53 (PR, no rest pause reps. See video)
380x33 (see video)
410x30 (see video)
270x65 (see video)

No rest til line (brief rest pauses only)

270x40
180x40
----------

180x30 (very slow. Chest strain starting to re surface stronger, finished here)


Hammer Strength Iso Lateral Shoulder Press

90x50 warm
180x30 warm
270x20 warm
270x10 (Seat set to the line below 9 {1 notch deeper} , Dead stop reps, Full range)

Shoulder joints were beat up on this movement today. Different machine from last time. Different gym

Nautilus Overhead Press (plate loaded)

270x25 (Seat set to line below 7 (deeper than usual), Full reps)
360x10 (same style)
450x6 (same style)
540x5 (Seat set to line below 9, Slow , dead stop reps, see video)

Standard Dumbbell Laterals with Long Holds at top

no rest til line

20x20
25x20
-----------

35x20

Hammer Strength Seated Shrugs (re introducing and testing shrugs again)

90x50
90x50
90x40

Not squeezing at top too much, just testing shit out.

No rest til line

db laterals with long holds again

25x20
35x5
20x10
90x30 (hammer strength seated shrug)
----------------------

No rest til line

25x20
30x10
90x30 (hammer strength seated shrug)

KILL THAT SHIT

videos below
 
Eating has not been as Id like. Ive been super bloated lately. Of course, I could be forcing as I did in the past. Ive been seeking more balance as mentioned. My goal now is more toward trying to continually and steadily grow while not becoming a slave to the shit. A very different goal and perspective then in the past. That changes the process and makes it less optimal in certain ways, but also more optimal in others. With the balance its more likely I wont burn out as often and there should be less lengthy breaks. So I should end up with more overall consistancy.

Strength gains are coming weekly to several times a week. Mostly with real high rep sets. Reason being that Im aiming for joint perservation and have had to find ways to make lifts more challenging. Maxing would destroy my tendons at this stage, on a regular basis as I once did. Size gains are somewhat plateaud now, even though strength gains are continuing weekly without an end in sight (as shown in the videos). Even despite my chest strain.

The main thing holding me back now is that my eating is not where it needs to be. I will try to hit it harder for maybe a few months. I just got 27 protein bars in. Met RX big 100 version. 400 calorie, 32 protein. I will eat 1 or 2 of those a day to get in some easy nutrition. Along with the 60-90 oz milk and other meals. Nothing crazy but I will try to force some more nutrition. Eventually there will be periods where I bust my ass with eating again, but as mentioned I want to really master slow and steady progress with some balance. Ive been growing and getting stronger steadily. Arms is really the only area that seems to not want to fucking grow for some reason. I will figure that out eventually as well. I dont believe in excuses (unless they are truly valid) but always try to assess what Im dealing with and find ways either through or around those issues.

KILL THAT SHIT
 
About to hit arms. Another pump style session. Maybe 300 lbs on the tricep pressdowns for high reps, as usual but mostly fast paced training and just pump the fuck out of the arms. This is the one area that I cannot fucking figure out how to grow. Since 2012 they have not hit a higher measurement than 19 1/2 cold (20 pumped). I did get leaner in the gut and waist by 2-3 inches and hit 19 1/2 cold, compared to when I hit the same measurement at an extremely sloppy 242 in 2012. So maybe muscle was added and fat was lost. Gut is still huge though, just less so. Though im more interested with bringing the numbers up regardless of body composition, its something to consider. I cannot train biceps ultra heavy or even hit the reps like I used to (80s for 20 on alternating db curls, for example). My tendons and biceps are just so torn up. Im assuming it has something to do with damaging those areas. I was curling way more when my arms were mid 18s,etc back in 2009. Its confusing how this shit works.

I think most long time weight lifters will end up getting larger and training more bodybuilder style at some stage. I predicted by my mid thirties this would be likely (35 now). I saw my uncle make the same transition, and he was a fucking mass monster.

Will be good just to TEAR SHIT UP and embrace that fucking burn. Im starting to really enjoy seeing how much pain I can endure. I admit, I could always push myself harder in all areas. Ive pushed my body beyond the breaking point and broke it in many places already. What I mean is, I can always push myself harder and get closer to that stage right before tearing something, before backing off and recovering. The line can sometimes be hard to determine. My training sessions still often exceed 4 hours (depending on the day) and I do get fucking restless and want to get the fuck out too. Its good though that its more balanced in some ways.

KILL THAT SHIT !!
 
Arms


Low volume , light


Another pump session. Massive acid and dried out throat (from acid) toward the end and joints flaring up. Didnt push volume. Good pump though. Only one series of ballistic sets with the curling dropset in the video. All other curls were slow with alot of holds mixed in.



240-241 lbs after meal (scale has me 3 lbs lighter usually)


Curved Bar With Paralell Long hands extending down (couldnt find the usual bar) (Gripped at the top with palms facing the ground)

KILOGRAMS unless noted for pressdowns

no rest til line

35x120+
65x40
95x10 (210 lb stack)
--------

No rest til line

300 lbs x 8 (some friction on the stack with plates pinned on, slows shit down)
255 lbs x 10
95 kilos again x10
72x10
65x10
35x20 alternating dumbbell curls
----------------

Curved Bar Pressdowns

no rest til line

300 lbs x 5 (same issue throughout session)
255 lbs x10
95x10
80x10
65x10
55x12 alt db curls (all slow reps, alot of holds with curls today, except the ballistic dropset in the video)

Straight Bar Pressdowns

80x20

-----------

Curved Bar Pressdowns

no rest til line

300 lbs x10
255 lbs x5
95x10
72x10
65x10
55x12 alt db curls
---------------------

V bar pressdowns

no rest til line

65x20
95x10
55x8 alt db curls
--------------

no rest til line

95x20
72x10
65x10
55x6 alt db curls
--------

No rest til line (see video)

alt db curls

80x5
70x2
55x5
------------ (only ballistic curling set)


Incline Dumbbell Curls (2 notches showing)

alternating arms one at a time, one arm completes the set, next arm takes over, no rest otherwise

50x5 (matched on both arms)
50x4 (same)
-------------- (very slow with holds)

50x10 (both arms at same time)
50x9 (same)

Alternating Db curls with a reverse curl negative

no rest til line

60x3
50x5
--------------------

No rest til line

cambered bar drag curls

80x20
100x5
--------------------

Alternating dumbbell curls with reverse curl negs

50x5

Joints beat up. Done for today

video below

KILL THAT SHIT
 
Ill see about implementing curls with 15 lb dumbbells before bed.Thinking 300 reps, divided into 50 rep sets. Dumbbell hammer curl, alt db curl with reverse negative, alternating db curls, 50 reps each, repeated twice. "Feeder" workouts look interesting and may be something worth trying. Ive tried massive volume/intensity with arms and they havent broken 19 1/2 cold since 2012. I did get to the same measurement with a leaner gut but thats about it. Very minimal progress if any.

This is one thing I havent tried. Im thinking 100 reps for alternaitng db curls with reverse curl negatives, regular style and hammer curl. I havent decided yet on the rep number but I think just hitting the shit daily with such a light weight may have some benefit over time. It seems Ill need to make some changes or just gain so much new body mass that it forces growth. Its something to try.

I should be able to re awaken my traps as well. I have not trained them direct for years, so they are downsized massively. Ill try very light seated hammer strength machine shrugs for high reps a few times a week, to pump blood into em, for now. I avoided direct work due to neck and shoulder issues with shrugging.

Itll be interesting to see if these things have any effect. I also recently added rear delt and side delt specific work. I will likely start fucking with the dumbbells tommorrow. I hit arms today so I dont think it will be needed tonight. Maybe for 6 days a week. I may also pick up some lighter weights since the goal is not to put too much strain on the joints and muscle but get some blood in the area without damaging it. Possibly to bring more nutrients into the muscle before sleep. It sounds interesting at the very least, and I need to try something different for them

My chest/back measurement seems to be creeping up again. Im not ready to make the increase official as the tape is not straight enough to my liking, but initial measurements (before adjusting the tape) are ranging from 56 1/2 to 57 which is higher than usual. Should be a measurable change soon. Its one area where ive been making large progress yearly.

KILL THAT SHIT
 
Feeder routine at home (test)






alternating dumbbell curl


15x75 (rest pauses)




db hammer curl


15x50 (same)




alt db curl w/ rev negative


15x50




alternating dumbbell curl


15x50 (rest pauses)




db hammer curl


15x50 (same)




alt db curl w/ rev negative


15x50


KILL THAT SHIT
 
Maybe next month Ill pick up some extra Pro BCAAs for the feeder sessions. Can do another 2 scoops with those sessions before bed. I take 2 scoops during training currently. Need to pick up more. May have to wait til next month. Id like to run the feeder routine for atleast 2 months. If it really causes recovery issues and impedes my other training then I may back off of it, but it may not be an issue. I did 325 reps earlier with the 15's and may hit some back and delts in a moment.

Id also try this for other shit as well. 15s are nice for standard side laterals as well. A feeder routine could be done with those in the future. Alot of shit sounds great on paper. So I just like to try shit and see for myself. It may do something just because my body is not used to it. With triceps I avoid freeweight shit, so thats why I didnt fit that in. Any type of skull crusher is tough on my elbows.

May try for some PRs on one of the shoulder machines tonight. Not sure yet. Ill know after a set or two into the overheads.

KILL THAT SHIT
 
Delts and Traps


Medium weight and low volume


Hit some records today since I started shoulders first in the session. Shoulder work is still twice a week so the recovery is not optimal but its enough to easily break my previous records. My strength and size has come up alot in the last year or two, so records were easy.

Strength increases seem to be coming weekly for many months in a row now. Still see now end in sight so I will continue to progress those areas while growing. I only aim for PRs on pressing movements mainly these days. Everything else is very dangerous for tendons.

I could start moving toward 8 plates a side (720 lbs) but had some restraint on the nautilus overhead press. 630 was dangerous as I have pulled out my neck many times after completing sets with that weight. However I kept my neck in a fixed position and did not get crazy with grinding out reps that were overly taxing. I could have rest paused more reps on everything , so Im not really hitting a wall yet. Im just gradually adding them in, and feeling shit out.

I was going to hit back and delts but did not feel I had the energy today or that my joints were recovered enough for rowing. This will atleast take alot of the load off my next back session , and allow me to focus more on back work.

Rear delts I didnt hit today because its tough on the joints, but probably will hit it twice this week. Once with back and again with chest.

Ill hit the feeder routines as well for biceps. 300 reps with 3 movements, nightly using the 15 lb dumbbells. Alternating db curl with reverse curl negative, alt db curl, db hammer curl. Need to switch shit up for my arms. Everything growing but them.

My shoulders have been appearing wider and thicker to me, and back, through this massive shirt I wear, so they are likely coming up. Shoulders and traps I do not measure individually.

Super light machine shrugs again. Just re introducing shrugs. These can be real bad on my joints and neck, so Im testing shit out for now.

The main focus is really growth. Strength is just a side effect of my progressive mentality and training to failure (or very close to it).



238 lbs after meal and some inbetween food and milk


Nautilus Overhead Press (Seat set at Line below 9)


90x50 warm
180x20 warm
270x10 warm
360x10 warm
450x8 warm
540x22 (PR. See video. Brief rest pauses)
540x11 (PR. See video. Brief rest pauses)
630x5 (PR. See video. Brief rest pauses.)

No rest til line (see video)

540x14 (camera collapsed for this set)
450x10
360x10
270x10
-----------------

Seat set at Line below 6 (deeper dead stop reps)

270x25 (brief rest pauses)

Hammer Strength Iso Lateral Shoulder Presses (seat set at line below 10)

180x20
270x38 (see video. Weak, heavily pre exhausted)
360x9 (see video. Same issue)

Dumbbell Laterals (trap focused version)

No rest til line

40x30
60x10
35x10
------

No rest til line

70x20-30
60x10
40x10
-----------------

Hammer Strength Seated Shrug

90x50
90x50
90x50

Just reintroducing direct trap work.

No rest til line (db laterals trap focused)

80x10
70x10
60x10
40x10
------------------

Standard Dumbbell Laterals with long holds at the top

no rest til line

15x15
25x10
15x10
--------------

Same

20x15
15x10
25x5
------------------

KILL THAT SHIT

videos below
 
FEEDER ROUTINE (15 lb db's)


alt db curl

50

alt db curl w reverse curl neg

50


db hammer

50


alt db curl

50



alt db curl w reverse curl neg

50



db hammer


50
 
Attempted back training


Mind fucking out of it today. Sometimes I need some time to sort out my fuckin mental demons when shit flares up. Maybe a few days, maybe a few weeks. It takes alot of drive for me to train and even function with my fucked energy levels. Mind has to be somewhat stable. If I do take a few weeks off then my chest strain should further heal, joints. It comes back quick so it doesnt really fucking matter. Will feel shit out.

Hardly ate last 2 days. No drive today. Will come back stronger and larger once I get shit sorted out.


237-238 lbs after protein bar


Low Cable Row

no rest til line

135x20 (long holds)
210x5 (same)
------------

210x10 long holds
210x10 long holds

Iso Low Row Hammer Strength

90x20
180x20
270x15
270x15

long holds. Nothing worth even listing. Mind was completely drained


KILL THAT SHIT
 
Woke up with left side of neck/shoulder/trap pulled out bad. This is the strain I always mention. Its common for me. Means it may take a week or sometimes around a month to heal. Sometimes its a few days. I knew it would come with the heavy overheads and even light trap, rear delt work I was introducing. I may back off for a few weeks.

Was a mix of extreme mental stress for a few days and now the pull. Sometimes I need to back off for a few days or weeks to come back stronger. Get my fire back. Always come back larger and stronger though. Doesnt take too long to come back. This is a normal part of my routine for the last few years.

KILL THAT SHIT
 
About to TRAIN SOME SHIT. Neck/trap/shoulder strain on left side has gone down mostly. Still some pain there but I think I can get away with training. Ill find out. Main issue last week was fucking anxiety. Drained my mental drive. If my shit doesnt strain again then I should be back on track.

I will most likely try to train chest today. Maybe overheads for shoulders but those are what accelerated my neck strain to begin with. That and the laterals (mainly trap focused variation). I cannot say yet if I will aim for any records. Incline Hammer Strength Press, constant tension style, maybe aim for 360x60. Hit 53 last time. Only trained twice last week though and the back session doesnt even fucking count. It was worthless. Eating was mostly fucked as well.

That is one possible target though. Overheads maybe Ill rep out 270 for 70 or some shit. Cannot say until i feel shit out. It would be safer to train arms but I just fucking feel like training chest today. See if some shit pops again.

KILL THAT SHIT
 
Chest and delts


Light and low volume


First chest session in a week. I only trained twice last week. More like once. Back session was worthless. Bad anxiety , barely eating for a few days and mentally drained. It takes alot of mental energy for me to even get to the gym, let alone train like I do. With the exhaustion level I have constantly.

Recovered now. Despite the break, I hit some large PRs for the constant tension style on the hammer strength inclines. Strength has shown no signs of stopping for maybe over 6 months now straight. Maybe even the 10 months Ive been back. Some of that was regaining old strength from the break but alot of it was new strength. Records seem to be weekly and cant remember the last time I had a week with no records.

Hit 360x61, 450x30 on the incline hammers. 470x25 and 500x12 but chest cramp during the 500. I could feel I was pushing too heavy with this right side chest strain. Though my chest strain felt ok until partially into the 500. I felt a small pop but hit a few more reps. Didnt push it though. And didnt rest pause any extras today. I couldve pushed more reps. Have to watch this chest strain though and keep shit light and high rep.

No rear delt training today. Only one working set of overheads as well and not to failure. The left side of my neck/trap/delt is still strained. Mostly compression in discs but radiates. Overheads and too much trap stimulation fuck with it. Ill cut volume down in some areas. Ill see if I overhead press twice weekly or cut it down. Its all by feel. I dont even need direct pressing work for delts.

The feeder routine may be put on hold too. Its extremely light but I want to make sure my strain is recovered as much as possible, so I can train everything else properly and not take myself out for too long. Will feel shit out.



237 lbs after previous nights meals (eating was down, 3 lbs added to match other scales)


Incline Hammer Strength Press (constant tension style)

90x100 warm
180x50 warm
270x20 warm
320x20 warm
360x61 (8 Rep PR. No rest pause used today. Large strength increase for not training and eating right last week. Only trained delts and shitty back session)
410x10 (Warm up. Easing chest strain into weight)
450x30 (5 Rep PR)
470x25 (PR)
500x12 (Maybe 2 Rep PR for this range of motion. 540x20 for 3/4 reps. Felt right side of chest cramp or pop slightly, still hit some more reps. But cut it short)


no rest til line

270x19 (not to failure, chest more strained after the slight pop with 500)
180x50 (same,ended it here)

See videos for 360,450,470 and 500 lb sets

Hammer Strength Iso Lateral Shoulder Press

90x20 warm
180x20 warm
270x35 (Not to failure. Was testing neck strain. Decided to end it here. 60 something reps recently. See video)


Dumbbell Laterals (trap focused version. Working around strain)

no rest til line

45x25
60x10

----------

same

60x16
45x10
-------------

same

60x15
45x10
----------------------

same

60x20
40x15

------------------

same

60x15-20
40x15
-------------

Videos below

Camera mount is broken, waiting for replacement. Out of Pro bcaa aminos as well.

KILL THAT SHIT
 
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