The Beast's Training Journal!

[WalkingBeast]

Great work beast..youll be 100% in no time man..keep battling back!!

ThanX brother!! It feels good to be coming back finally! ThanX for the encouragement brother!!

 

[WalkingBeast]

Good job beast, maybe want to cut down on the warmup stes and emphasize them at the end. Example and yas I know you high volume routines,lol...
Flat bench: 135x10, 225x8, 290-5x5, 320x3, 340x1, 345x1, 350x1, 275xfailure, 225xfailure
Then cable flyes ect.. Good job and keep up the hard work brotha

ThanX for the suggestion brother!! That sounds like a real good idea. My training partner just started doing a similiar warm-up routine, cutting the reps down. I noticed in the past when I tried reducing my warm-up reps or sets, that my muscle still felt too cold for the weights. I wouldnt mind giving that a try though for next week, but Ill have to feel it out and see how the muscle responds. Maybe Ill keep the 135x20 and cut the reps on the 225 to 8. Definately something to consider. ThanX again brother!!

 

[WalkingBeast]

5-2-04 Sunday Upper Chest

Didnt have enough time to hit speed bench tonight, or extra sets. I had a decent workout though. 275 for 11 reps was my best on incline, and I just missed lockout on the 8th rep, so Im still 3 reps off. I also had a headache and still feeling lightheaded from these flu symptoms, so that didnt help. Had a "Speed Stack" as usual for some energy. Went with the ephedra-free version today since I didnt want to pay 4.50 for the one with ephedrine.

(190lbs before meals)

Incline Bench:

135x20
225x12
275x7 & three quarters (just missed lockout for 8th rep)
315x2 (plus another 2 barely assisted reps)
335 (failed, 3/4's up)
335 (failed, 3/4's up)
275x4 (plus 3 forced reps)
275x4 (plus 3 forced reps)
225x9

Machine Flies:

80x15
120x8

 

[WalkingBeast]

5-4-04 Tuesday Back and Partial Deadlifts

Today was a real good day. Workout was around 5+ hours. I weighed in at 192 before meals on the gym scale. I hit my first REAL PR in over 5 months since my injury. I got 570 on the partial deadlift off the rack after 10 sets prior of upper back work. Usually Im fresh when I deadlift. Tried something new. Im also working more on bringing up my upper back. I screamed that shit up! I can feel I have alot more in me in the coming weeks. 585 off the rack should be coming very soon. By the time I get 660 off the rack I should be more then ready for a 600lb conventional dead off the floor, and maybe a 650-700lb beast lift. 570 is 5lbs better then my best, so now Im back and improved on the deads. I still have to catch up on the benches! ThanX for the encouragement! Heres the routine:

Lat Pulldowns:

150x15
180x15
195x12
210x15

Seated Cable Row:

165x15
180x15
195x15
210x15

Wide-Grip Chins:

BWx16
BWx12

Partial Deadlifts: (Lowest setting on power rack)

135x15
225x8
315x1
405x1
500x1
520x1
540x1
555x1
570x1 (PR)
575 (failed)

Close-Grip Underhanded Chins:

BWx15

Dumbell Rows:

150'sx15

Lat Pulldowns with Alternate Bar (has handles on it):

165x15
180x12
210x12

Hyper Extention:

15
15
15

 

[wnt2bBeast]

sweet bro..sounds like your kicking that flu bug out of you!!!!

 

[WalkingBeast]

sweet bro..sounds like your kicking that flu bug out of you!!!!

ThanX brother!! The flu part seems to be gone, but the headaches and light headedness have stuck around. It may have something to do with my back. Im not sure what it is,but Ive had this headache for over 8 straight days Im guessing. It was strong when I woke up today. ThanX again!

 

[WalkingBeast]

5-5-04 Wednesday Legs,Calves and Rear Delts

I tried for more depth on all my presses today. I figured Ill try going lighter for once and go as deep as I can. My legs were even hitting my shoulders on some reps. Though my shoulders may have been moving forward. Definately more depth then usual. Im going to try that for a while and will probabally squat eventually. Heres what I did:

Leg Extentions:

75x15
150x15
165x15
180x15
195x15

Hack Squat:

135x10 (as far down as machine allows)
225x10 (maybe slightly below parralel)
245x10 (same)
265x10 (same)

Leg Press:

400x20
500x15
550x13
550x20

Seated Calf Raises:

90x12
90x12
90x15
90x12

Rear Delts:

Reverse Flies on machine:

150x15
180x15
210x15
225x12

 

[WalkingBeast]

5-6-04 Thursday Chest and Speed Bench

I completed 290 for a 5X5 even though my back was pretty torn up from two days ago. Felt good though. Hope to hit 300 for 5X5 in 2 weeks. My chest is still looking flat and Im still weak, but some of my muscle endurance has lasted. Hopefully Ill get my strength and size back soon. Im more furious then ever now! Heres the routine:

Flat Bench:

135x20
225x12
275x2

5X5 Routine:

290x5
290x5
290x5
290x5
290x5.5

315x3
315x2
275x5.5
225x12

Speed Bench:

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3 (30 seconds rest between sets. Sets done as fast and explosive as possible)

Cable Flies:

80 (per side) x15
100x20
110x20

 

[bigdho]

hey bro..
Just wondering are you on gear or is this natural?

 

[JKurz1]

hes natty...............arent we all???????

 

[bigdho]

No..Whats that??

 

[WalkingBeast]

hey bro..
Just wondering are you on gear or is this natural?

ThanX for asking brother! Im still natural aside from supplements. This is my ninth straight year now training. I was 105-115 at 14 when I started, so its taken me a while just to get to this size and strength. Im trying to get as far as I can naturally first, before going on anabolics. Im still working my way back up to where I was 5 months ago, before my back injury. I was hitting 315x7,275x15,325x5,370x1 on flat bench and 315x6,275x11,360x1 on incline before the injury. Not all in the same workout, but those were my bests. Could taste 400. I hope to get my strength back soon. Looking massive in the avatar!! Keep it up!! ThanX again for the encouragement!!

 

[WalkingBeast]

hes natty...............arent we all???????

ThanX brother!! Im sure itll change eventually, but id like to get some freaky size and strength naturally before hitting the AAS, then id get some nice results after just one solid cycle. Im not looking to be on too often. Maybe one cycle a year if I can keep the progress coming. Im not the most patient, but I can hang on aslong as Im seeing some results by the end of the year. Hows your training been? TRAIN OR FUCKIN DIE!!!!

 

[WalkingBeast]

5-7-04 Triceps, Biceps, Abs and Lower Back

Today was a light bicep and tricep routine. I didnt feel the strength today for the heavier weights. Atleast I got the workout in. Ill be taking tommorrow off to recuperate a little. I plan to hit inclines on sunday. Heres the routine:

Triceps:

Rope Pulldowns:

70x15
90x15
110x16
120x15 supersetted with leaning tricep extention w/ same weight for 6 reps
130x12 supersetted with leaning tricep extention w/ same weight for 5 reps
140x15 supersetted with leaning tricep extention w/ same weight for 3 reps
150x15
160x10-12 (unsure)

Incline Skull Crushers With EZ Curl Bar:

90x15
110x8
110x12
110x5

V-bar Pushdowns:

110x15
130x15
140x12

Biceps:

Seated Alternating Dumbell Curls:

40'sx15

Standing Alternating Dumbell Curls:

55'sx9

Standing Barbell Curl:

135x13
135x15
155x4

Machine Preacher Curl: (pin loaded)

110x15
120x12
130x10

Standing Cable Curl:

150x15
160x12

Hammer Curls:

40x12

Double-Bicep Style Cable Curls:

60 (per side) x15
70x15
70x14

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Lower Back:

Hyper Extentions:

BWx15
15
13

 

[WalkingBeast]

5-9-04 Sunday Upper Chest and Shoulders

Today was a very weak and light day. Was feeling light headed and nauseous for some reason. Atleast I got something in. I cut the shoulder work short cuz I was feeling real light headed. heres the routine:

Incline Bench:

135x20
225x13
225x13
225x11

Smith Machine Inclines:

225x15
275x6
315x1
275x5
245x8
225x12

Shoulders:

Dumbell Laterals:

25'sx15
30x15
35x15
35x15

Cable Laterals:

50x12

 

[Scotsman]

Lookin good brotha, keep it up.

Cheers,
Scotsman

 

[WalkingBeast]

Lookin good brotha, keep it up.

Cheers,
Scotsman

ThanX brother!! I broke 2 more PR's today on both deadlifts. Ill post em up in a bit. ThanX again!!

 

[WalkingBeast]

5-11-04 Tuesday Back,Deadlifts and Abs

Today was my best back workout in a long time. I broke 2 PR's on both major deadlifts. The partial beast lift and partial deadlift. I got 575 on the partial deadlift from the rack. It was one of my longest lifts ever, but I made it lockout. Screamed my throat raw today. haha I also pulled 730 off the lowest setting on the rack, with the bar behind the legs, a beast lift. I lifted for over six hours I estimate and hit 39 sets, 33 of them for back alone. I had done about 15 sets of T-bar rows and chins before even starting the deadlifting. So not even fresh. I plan to hit 585 on the partial deads very soon and over 750 on the partial beast lifts as well. Felt very weak today, but I got pissed and drove thru the light headedness. The new "Speed Stack" without ephedrine is garbage, just makes me lightheaded.ThanX for the support! Heres the routine:

(6 or more hours) (192lbs on water only)

T-Bar Rows with Barbell:

35x20 (35lb plate on end of barbell)
70x15 (2 35's)
105x15
140x15
175x15 (5 35's)
210x6 (came loose from wall)
210x6
235x4 (6 35's and a 25)
210x7
175x15

Wide Grip Chin-ups:

15

Close Grip Chin-ups:

15 (underhanded) (chin-ups done at different parts of routine)

T-Bar Rows with barbell (again):

160x15
180x15
205x10 (4 45's and a 25lb plate)

Partial Deadlift: (lowest setting on power rack)

135x15
225x12
315x1
405x1
500x1
530x1
555x1
575x1 (Another 5lb PR)
585 (fail)

Clean and Jerk:

135x7 (first time trying the lift, fucking around)

Dumbell Curls:

65'sx6
55'sx5 (just having a little fun between sets)

Partial Beast Lifts: (a deadlift with the bar behind the legs, done off lowest setting on power rack)

585x1
635x1
675x1
700x1
730x1 (5lb PR, I almost got it a while ago, but the other side came loose)\
735 (fail)

Lat Pulldowns:

165x15
180x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[WalkingBeast]

5-12-04 Wednesday Legs and Calves

Had some pain in my hamstring today, so I went lighter on the leg extentions and only did one set of calve raises since the pain got sharp. After warming up with 400lbs for 2 sets of 20 I was able to continue leg presses pretty heavy. Since last week Ive been cutting the amount of weight I use on the leg press in favor of getting more depth. Im trying to bring the weight down as deep as it will go on each rep, thus the reason you wont see 800 for 52 reps in these workouts. haha I did get 650 for 25 pretty deep reps though. Didnt do any partial reps. I was pretty torn up from deadlifting and everything else, but still managed a good session. Heres what I did:

Leg Extention:

75x15
90x15
90x15
120x15 (Hamstring pain kept me from going heavy, and doing more sets)

Leg Press:

400x20+ (Slightly over 20 reps, lost count)
400x20
500x20 (10 45lb plates)
550x20
600x25
650x25 (12 45lb plates, 2 25lb plates)

Calves:

Seated Calve Raise:

70x15 (Sharp hamstring pain, so I ended it there)

 

[WalkingBeast]

5-13-04 Thursday Chest,Speed Bench,Abs and Lower Back

Today was a good workout. I completed an easy 5X5 with 295 plus some extra sets with 300,315,275 and 225. Next week 300. Hope to get back in the next few weeks.Inclines on sunday as always with the same high volume minus the speed bench. Heres the routine:

(192lbs before meals, on water only) (Estimated 4 1/2 hours) (39 sets total, 32 of them for chest alone)

Chest:

Flat Bench Press:

135x20
225x12
275x2 (3 warm-up sets)

5X5 Routine:

295x5
295x5
295x5
295x5
295x5

Then:

315x2
300x4
275x8
225x16
225x13 (little rest after the last set)

Speed Bench: (30 seconds rest between sets,Reps done as explosive and quickly as possible...Speed was good)

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

Cable Flies:

80 (per side)x15
90x15
100x20
110x18
120x16
130x9
140x7

Seated Fly Machine (Pec Dec):

165x11
195x8

Abs:

Kneeling Rope Crunches:

190x20
190x15
190x20
190x15

Lower Back:

Hyper Extentions:

15
45x15
90x12 (2 45lb plates at arm's length)

 

[guldukat]

VERY nice. 315 for 5x5 in less than a month!!!!!

 

[WalkingBeast]

VERY nice. 315 for 5x5 in less than a month!!!!!

ThanX for the encouragement brother!! Hope to hit 315 without any sticking points. ThanX again!!

 

[Lord_Suston]

Sick Freak-I'm coming for you,lol. Good job beast 315 in four weeks with ease

 

[WalkingBeast]

Sick Freak-I'm coming for you,lol. Good job beast 315 in four weeks with ease

ThanX for the encouragement brother!! I better not fall behind then! Youd kill me in an event though, so it evens out. Good luck with the contest, KILL THAT SHIT!!

 

[guldukat]

ThanX for the encouragement brother!! Hope to hit 315 without any sticking points. ThanX again!!

Thank me by making sure there ARE no sticking points

(There won't be. Keep hammering away, Beast.)

 

[WalkingBeast]

Thank me by making sure there ARE no sticking points

(There won't be. Keep hammering away, Beast.)

ThanX brother!! Failure isnt in the plan!! Keep training hard yourself!

 

[WalkingBeast]

5-16-04 Sunday Upper Chest, Shoulders, Rear Delts and Abs

I decided to add 5X5 into my incline routine and see where I can take it. I did 250 for a very easy 5X5 and then some today, with 250x12 on my last set of the routine. So Ill up it 10lbs for next week. Was feeling extremely weak today until I got some warm-up sets in, then I felt decent. Heres the routine:

Chest:

Incline Bench Press:

135x20
225x10

5X5 Routine: (12 reps on final set)

250x5
250x5
250x5
250x5
250x12

275x6
300x3
225x12
225x11

Shoulders:

Dumbell Laterals:

Dropset with no rest:

30x15
25x15
20x15
15x15

Another Dropset with no rest between sets:

30x12
25x12
20x12
15x12

Rear Delts:

Reverse Fly Machine:

135x15
165x15
195x15
225x10

Abs:

Kneeling Rope Crunches:

190x15
190x20
190x15

 

[wnt2bBeast]

solid bro!!! you know ive always wondered those days when you just dont feel right, tired maybe a little sick some soreness..if you are able to not succumb to your weaknesses and pull yourself together to get into the gym you experience some of the best sessions of your life..i grew up playing hockey from the age of 5 and this is something ive always noticed even then..its those "other" people that say im tired or sore i "can't" do it..great work!!!

 

[JeSt3r]

Mon-st-ar...nice lifts bro...hows the back doing?

 

[WalkingBeast]

solid bro!!! you know ive always wondered those days when you just dont feel right, tired maybe a little sick some soreness..if you are able to not succumb to your weaknesses and pull yourself together to get into the gym you experience some of the best sessions of your life..i grew up playing hockey from the age of 5 and this is something ive always noticed even then..its those "other" people that say im tired or sore i "can't" do it..great work!!!

Yes, very true! Even when I have the flu or symptoms of sickness Im in the gym , and sometimes even setting PR's. There are exceptions, like bad diarreah . Usually I can work a sickness off, I just OD on vitamin c and lift hard. As for feeling soreness or pain, I always try to drive through it, but there are times when I need to back off to avoid tearing off a limb. Especially with 700+ on those beast lifts. I get blood vessels, like little red slivers that appear on my stomache and around my knees sometimes also. Sometimes its best to know when to back down, unfortunately its very hard for me to do. ThanX again!

 

[WalkingBeast]

Mon-st-ar...nice lifts bro...hows the back doing?

ThanX for the encouragement brother!! The back is feeling better. I still get some pain, but my deadlifts are better then ever since the injury. Upper back strength is good again too. My chest is still behind in strength and size, but I plan to fix that! ThanX again!

 

[JeSt3r]

great to hear it....check out the first annual teen competition i think we might have =)

 

[WalkingBeast]

great to hear it....check out the first annual teen competition i think we might have =)

ThanX brother! Sounds like a good idea!

 

[WalkingBeast]

5-17-04 Monday Back,Deadlifts and Traps

Today was a good day. I didnt hit any PR's with the one rep maxes but did hit atleast one PR on the deadlifts off the floor, which I havent done in 5-6 months since my injury. I hit 315x18 and couldve gotten 20+ but my footing was off towards the end. 315x17 was my best before, so a very small PR. I also did 365x12 but thats not likely a PR. I also hit 2 PRs on my last 2 sets of T-bar rows, but this is also cuz I just started the exercise within the last month or two, and was getting the form down. I was doing them off the floor with a barbell. I hit 8 sets of upper back work before even starting deads, I did this because Im looking to bring up my upper back more, and want to get some of the rowing out of the way so I can focus on the deads. It felt good hitting a few high rep sets with the deads. I started my deadlift session a little early, giving me only 6 days recovery, I think this is why my strength wasnt at its best.I felt some pain as well, very slight. I had felt a twinge in my hernia area the day before so I took it easy and didnt attempt the heavy maxes as much as usual. Regardless I still brought out a red vein in my stomache, small, but it shows I hit it pretty hard.Ill be taking the next 2 days off and swimming laps too loosen up and get ready for my 300 5X5 for chest on thursday. Another small step on the road back. Still a good day nonetheless. Heres the routine: (4 1/2 hours)


T-Bar Rows With Barbell (Barbell stuck into the wall for support):

70x15
105x15 (3 35's on end of barbell)
140x15
175x15
210x10 (6 35's on end of barbell)
245x7 (7 35's)

Wide Grip Chin-ups:

21

Partial Deadlifts: (From lowest setting on power rack)

135x12
225x10
315x1
405x1
500x1
530x1
550x1
570 (failed)

Partial Beast Lifts: (A deadlift with the bar behind the legs done at lowest setting on power rack)

570x1
635x1
700 (fail)
700x1

Deadlifts from the floor:

315x18 (PR)
365x12
405x5
405x1 (Attempted to rerack weight but grip failed)

Barbell Shrugs:

315x15

Lat Pulldown:

165x15


You can see I was worn down from this workout. Less volume then usual also. Still a good one though. My hands were torn up pretty good so I ended my workout after a set of lat pulldowns.

 

[KillahBee]

Looks good Beast. Good to see you went after and hit that 700 on the Partial Beast Lift after failing the first one.

 

[Scotsman]

Lookin good Beast keep it up.

Cheers,
Scotsman

 

[WalkingBeast]

Looks good Beast. Good to see you went after and hit that 700 on the Partial Beast Lift after failing the first one.

ThanX brother! I figured Id go for it anyway, even though I was pretty torn up. Some pain in my right leg and ankle. I didnt want my leg to snap off so I backed off and switched things up. ThanX again!

 

[WalkingBeast]

Lookin good Beast keep it up.

Cheers,
Scotsman

ThanX for the encouragement brother!! Looking strong as fuck yourself!!

 

[WalkingBeast]

5-20-04 Chest,Speed Bench,Lower Back and Abs

Today was a good day. I hit a very easy 300 for 5x5 and then some. One of my sets was off with 300 and I missed the fifth rep, then got pissed and blasted it out for 5 very explosive reps. I hit 6 reps on my last set with 300 as well. Seems Im getting back. Next week will be 305 for 5x5 and soon 315 on my way back. Heres the routine:

Bench Press:

135x20
225x12
275x2

5X5 Routine: (One extra set due to failure and an additional rep at the end)

300x5
300x5
300x4 (went off balance)
300x5
300x5
300x6

Then:

315x3
335x1
350 (3/4's up, but failed)
275x5
225x17

Speed Bench30 seconds rest between sets, done as quickly and explosively as possible)

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

Cable Flies:

90 (per side) x15
100x15
120x15
110x12

Push-Ups To Failure:

35

Lower Back:

Hyper Extentions: (2 sets only, just to get a good stretch)

15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[zxe003]

Very nice on the 5x5's. Bro, you got some great muscle endurance! I don't even lift as heavy as you, but it would be hard for me to push out that much volume even with my current lifts. Keep it up...405 for 5x5 in not time bro.

 

[WalkingBeast]

Very nice on the 5x5's. Bro, you got some great muscle endurance! I don't even lift as heavy as you, but it would be hard for me to push out that much volume even with my current lifts. Keep it up...405 for 5x5 in not time bro.

ThanX brother!! I can often repeat the same sets over and over again many times. I think it has alot to do with the way I always trained. Very high volume and high intensity. What matters to me most is hitting new PR's on single lifts though. When I hit 315 for 5X5 Ill list that as a PR since I never really did that many 5 rep sets of 315. Though I did single sets with 7 reps and then a few 5's or 6's afterwards. Also I was focusing on other sets and not just 315 for reps. Ill be happy to get 405 for one rep someday soon. 370 was my best and I should be able to get back up there again soon. ThanX for the encouragement!

 

[JeSt3r]

dude....ur really starting to scare me...stop now please stop

 

[WalkingBeast]

dude....ur really starting to scare me...stop now please stop

ThanX brother!! Appreciate the encouragement!

 

[WalkingBeast]

5-21-04 Friday Triceps,Biceps,and Rear Delts

Didnt feel it at all. Arms havent been feeling pumped lately at all. Looking flat, but still measuring the same. Cant figure it out at all. It does piss me off though! Im still staying focused on the big numbers on my compound lifts however. Heres what I did:

Triceps:

Rope Pulldowns:

70x15
90x15
110x15
120x15
130x15
150x15

Incline Skull Crushers (with EZ curl bar):

110x15
130x10
150x7 (All forced reps with a spotter, was weak today)

V-Bar Pressdowns:

140x15
150x15

Alternating Dumbell Curls:

Supersetted 35'sx16 with 40x10 (no rest between sets)
Dropsetted 50x8 with 35x6

60x4

Machine Preacher Curls supersetted with Standing Cable Curls (pin loaded):

Supersetted 120x15 on machine preachers with 190x9 on standing cable curls

Standing Cable Curls:

160x12
150x15

Double-Biceps Style Cable Curls:

60 (per side)x15
70x15
80x15

Rear Delts:

Reverse Fly Machine:

135x15
165x15
210x12

 

[Tom Treutlein]

Monster.

 

[WalkingBeast]

Monster.

ThanX brother!! Definately not feeling it!! Working at it though!! Keep training hard yourself!

 

[JeSt3r]

Beast its funny...i come and check out your journal and im like holy shit...part that really gets me is ur all natural...great motivation in my opinion...i just keep thinkin what ill be like in 5 - 7 years being natural

 

[WalkingBeast]

Beast its funny...i come and check out your journal and im like holy shit...part that really gets me is ur all natural...great motivation in my opinion...i just keep thinkin what ill be like in 5 - 7 years being natural

Wow thanX brother!! That means alot man! I really dont see it, but Im glad you can get some encouragement from my journal. Ive taken prohormones on and off, but mainly when the androstene first came out. Hardly any of it worked for me at all. The creatine and NO2 by MRI remain my favorite supplements. Cell-Tech for the creatine, even though its rough on my stomache. I did try a cycle once when I was 19, but it was only 1 cc of Omnadren 250, which was so low that I believe it actually lowered my testosterone levels! Not to mention it may have been fake. Didnt notice any change whatsoever. I later learned 5cc's is what most people take and of course you have lots of people abusing the shit taking 20cc's or more per week. Id like to stay off the shit as long as possible and just stick with the supplements ,eating and hard training. Maybe I wont have to resort to it ever. The temptation is always there, but I figure Ive held out this long, my triceps suck and I figure theres lots of room for growth on my arms. Should hit 20" naturally and 50+ inch chest. Well see! ThanX again brother!!

 

[WalkingBeast]

5-23-04 Upper Chest, Shoulders and Rear Delts

I had a good incline workout. I hit 260 for a very light 5x5 and 275x9 afterwards, along with a few sets of 315. Seems my incline strength is returning, though the size in my upper chest has not. 275x11 was my best before, and I probabally couldve hit it or exceeded it, if not for all the other sets.My triceps were also extremely sore before starting the routine and chest was slightly sore as well. Heres the routine: (189lbs before meals)

Upper Chest:

Incline Bench:

135x20
225x14

5X5 Routine:

260x5
260x5
260x5
260x5
260x5

275x9
315x2
315x2
300x2
225x13

Shoulders:

Smith Machine Militaries:

135x (lost count)
185x12
225x9
245x6-7

Dumbell Laterals:

25x15 and then 35x8 (with no rest)
30x15
30x12

One-Arm Cable Laterals:

50x18
50x16

Shoulder Press Machine (pin loaded):

150x10
190x3

One-Arm Cable Laterals:

60x15
70x10
60x12

Rear Delts:

Reverse Fly Machine:

150x15
180x15
210x12
210x12

 

[WalkingBeast]

5-24-04 Monday Back and Partial Deadlifts

Today I felt like shit. Extreme light-headedness before even entering the gym, and it only got worse. I still managed to force myself to do a nasty pull with 565 off the rack on the lowest setting. Which shows me that 585 will be no problem as soon as I come back in, feeling strong. Felt like I was going to pass out before even starting, but said fuck it, Im not backing down now. I also managed to tear a muscle in my upper thigh, which I only noticed after getting home. Its a dark red pertrusion the size of a pinky print. So its pretty small at the moment. But I figure its a tear. Ill continue with my routine none the less and hit legs on saturday most likely. I decided to take 2 days rest for my coming 5X5 routine on thursday, which I expect to be an easy 5X5 with 305 on the flat bench.I also started Cell-Tech a few days ago which should help me come in a few pounds heavier and hopefully stronger. It may even put me at 200lbs since Ive been around 195-197 on a full stomache. Im only taking one scoop a day though, to finish off an old container. Most of the time the 5-8 hours I spend training (and resting) back just flies by, today the 3 1/2 hours felt like a full workout. haha I managed to pull 405 off the rack for a 15 rep PR. I banged and smashed that shit off the pins though. haha Had to force it today.Heres the routine:

(191lbs before meals) (3 1/2 hours only, I believe...Felt longer...haha)

Chin-Ups:

16
20

T-Bar Row with Barbell:

90x15
135x15 (3 45lb plates)
180x15
225x12
250x10 (5 45lb plates and a quarter)

Partial Deadlifts:

135x12
225x10
315x1
405x1 (heavy today)
505x1 (heavy shit)
545x1 (heavier then FUCK itself)
565x1 (disgustingly heavy today. I had one side up for a long time, it got nasty as I screamed and struggled that fucker to completion)
405x15 (PR, literally BANGED that shit out, against the pins)

Alternating Dumbell Curls (to entertain myself, get a little PUMP):

55x8

Low Pulley Cable Rows:

165x15
195x15
225x15


Shit workout. TRAIN OR FUCKIN DIE!!

 

[zxe003]

You are the Beast. Way to push through the ill feelings. I still think 3 1/2 hours is fuckin insane. How long are your rest periods. That workout should take an hour tops! Keep wrecking em!

 

[WalkingBeast]

You are the Beast. Way to push through the ill feelings. I still think 3 1/2 hours is fuckin insane. How long are your rest periods. That workout should take an hour tops! Keep wrecking em!

ThanX brother!! Yea it was about half of my usual back day routine. The reason it takes so long is because of the rest periods. Especially as drained as I was that day. ThanX again brother!!!

 

[WalkingBeast]

5-27-04 Thursday Chest,Speed Bench, Abs, and Lower Back



Still feel like shit, and chest looks flatter then ever, but my numbers are starting to come back it seems. I basically hit 305 for a 6x5 , so the 5x5 wasnt bad, though its starting to get a little heavy. I hope to hit atleast 315 before hitting a plateau, maybe 325 or more. My fist attempt with 305 was easy but then the last rep went off balance 3/4's through so it was really 4 3/4 reps, I didnt count it as 5. I definately feel a difference without the ephedrine. The new speed stacks and ripped forces are garbage, I dont even feel them. I used to drink 6 cups of coffee loaded with sugar, and two speed stacks (when they had ephedra) on some days. Even one speed stack made a huge difference, when it had the ephedra. Ill likely find a way to get it. Heres the routine:

(190lbs) (Didnt time myself, atleast 4 hours) (32 sets for chest alone, speed bench is easy though, the rest was to failure or very close to it)

Bench Press:

135x20
225x12
275x4

5X5 Routine: (plus an extra set)

305x4 3/4 (basically 5)
305x5
305x5
305x5
305x5
305x5

315x3
335x1
350 (failed)
275x7
225x15

Speed Bench: (30 second rest between sets, done as explosive and quickly as possible)

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

Dumbell Flies:

40'sx12
60x12
75x7

Cable Flies:

80 (per side)x15
100x15
110x15
120x15

Push-ups:

35

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Hyper Extentions:

15
15
15

 

[WalkingBeast]

Friday 5-28-04 Triceps and Biceps

Another shit, no pump arm day. My arms measure the same, yet they look flatter and smaller then ever before. Cant understand it. Ever since the injury Ive gone to shit, apperence wise. I was hoping it would come back sooner, but Ill give it until march and see what happens. Shoulders look fuckin tiny too. Hopefully I dont have to start from scratch. Atleast the numbers are coming back, and measurements seem to be the same. I look so much smaller though. Shit is pissing me off! Confusing too. Heres what I did:

Triceps:

Rope Pushdowns:

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

V-Bar Pushdowns:

130x15
150x15
160x15

Standing EZ Curl Bar Extention:

70x15

One-Arm Cable Pushdown:

50x15
50x15

Biceps:

Alternating Dumbell Curls:

35x15
55x12

Hammer Curls:

45'sx15
50x15
55x12
60x10
70x8

Alternating Dumbell Curls:

65x4

Double-Bicep Style Cable Curl:

70 (per side) x15
70x15


Another no energy fucked up day!! TRAIN OR FUCKIN DIE!!!!

 

[zxe003]

Don't get yourself down bro. With those kinda weights you're bound to spark a response...my guess is, you've hit a plateau. I haven't seen you take a week off in a while. Maybe it's time to rest it up and come back hard in a week to really shock the shit out of your muscles.

 

[guldukat]

Don't get yourself down bro. With those kinda weights you're bound to spark a response...my guess is, you've hit a plateau. I haven't seen you take a week off in a while. Maybe it's time to rest it up and come back hard in a week to really shock the shit out of your muscles.

Excellent idea. You're kicking ass, Beast, but you probably do deserve a few days off and some lighter training.

Here's a thought...

Keep gunning for the 315 for your 5x5 bench. You could just ease off failure on most everything else; you'd still be working hard, but you'd leave something in the tank on inclines, triceps, etc. Most of your energy would be conserved for getting that 5x5 bench. It'd be the priority.

Then in two weeks, after you've reach the bench goal (which you will), take a rest--say, 3-4 days completely off. When you return, take it really easy, not training even close to failure for the following week. (Example: on bench, maybe work up to 275x6 at most.)

By that point, a little over three weeks would've elapsed, and you'll not only have that 315x8 bench set in you, you'll be all healed up and ready to kill everything again.

The hardest part would be restraining yourself during that period LOL. I sympathize...I know your injury's had you down, and you've wanted to tear walls down to blow past all your old PRs.

But you can hold back a little for awhile; just know you'll still get the bench goal you've been after, AND the ensuing rest/lighter work will take care of the "no pump" days and flatness you've noticed.

 

[WalkingBeast]

Don't get yourself down bro. With those kinda weights you're bound to spark a response...my guess is, you've hit a plateau. I haven't seen you take a week off in a while. Maybe it's time to rest it up and come back hard in a week to really shock the shit out of your muscles.

ThanX brother!! Yea Ive been plateud in size for a while. Aside from the 1/4 to near 1/2 an inch I put on my arms last year. Ill consider taking a rest once I get back into it again. I feel Ive gotten enough rest with that 3 month lay off. Im just going to push myself as far as I can for now and see what happens. Id like to take a rest, but I know the consequences when I do it. I lose size instantly it seems and its very hard to get back. Especially in the chest. When I was at my peak 4-6 days rest sometimes worked out well. So when I get back up there Ill likely do it. ThanX again brother!!

 

[WalkingBeast]

Excellent idea. You're kicking ass, Beast, but you probably do deserve a few days off and some lighter training.

Here's a thought...

Keep gunning for the 315 for your 5x5 bench. You could just ease off failure on most everything else; you'd still be working hard, but you'd leave something in the tank on inclines, triceps, etc. Most of your energy would be conserved for getting that 5x5 bench. It'd be the priority.

Then in two weeks, after you've reach the bench goal (which you will), take a rest--say, 3-4 days completely off. When you return, take it really easy, not training even close to failure for the following week. (Example: on bench, maybe work up to 275x6 at most.)

By that point, a little over three weeks would've elapsed, and you'll not only have that 315x8 bench set in you, you'll be all healed up and ready to kill everything again.

The hardest part would be restraining yourself during that period LOL. I sympathize...I know your injury's had you down, and you've wanted to tear walls down to blow past all your old PRs.

But you can hold back a little for awhile; just know you'll still get the bench goal you've been after, AND the ensuing rest/lighter work will take care of the "no pump" days and flatness you've noticed.

ThanX for the suggestions brother!! I may take some of your advice and rest a little after I hit that 315 5x5. I still feel I need to tear up my back, since it looks significantly smaller as well. I always pay for it when I skip a body part or train lighter it seems. Your right about the restraint! I have a major problem with that. Ill most likely be gunning for 320-325 immediately afterward for a 5x5 to get on my way to that 405 bench, and atleast get myself strong again. Im thinking the flatness and small feeling may just be because Ive shrunk! haha But then again I should be getting a full pump. And strangely enough my measurements are all exactly the same it seems. Freaky thing is, I can see clearly that Ive shrunk. Especially in the chest and shoulders. Everything really. ThanX again for all the input brother!!

 

[WalkingBeast]

5-30-04 Sunday Upper Chest, Shoulders, Rear Delts and Traps

I had a good workout today overall. I did a 5x5 with 265 on the incline without even a spotter present. It was very light. I even paused alot of the reps on my chest and made the reps slow to make it a little harder. On the last set of the 5x5 I went with 275x8 to failure to finish it off. Then I hit 315x3 and 4 more sets of inclines, for a total of 13 sets of inclines. Then I did shoulders and the 85 dumbells felt very light, but then for some reason the 100's were heavy, so I didnt do well with those today. Then I threw in some traps and rear delts. Overall a good workout.I moved very quickly towards the end so some of exact poundages were lost. Heres the routine:

Incline Bench:

135x20
225x12

5X5 Routine (slightly modified with many paused reps added in along with slow controlled movement and a heavier set at the end for 8 reps to failure):

265x5
265x5
265x5
265x5
275x8

315x3
335x1
345(fail,3/4's up)
345 (fail)
275x5
225x15 3/4

Shoulders:

Seated Dumbell Presses:

60'sx12
85x8
100x2 (fucked up set)
100 (fail)

Smith Machine Seated Military Press (in front):

135x12
225x8
245x4

Dumbell Laterals:

30'sx15
30x15
30x15

Traps:

Barbell Shrugs:

225x15
225x15
315x7 (was borrowing these hooks and couldnt grip that shit right with them,should of used my straps)

Hammer Strength Shrug Machine:

Warm-up weight for 12 (unsure of weight)
365x15
455x15
Then a Dropset without rest:

455 (to failure)
315 (to failure)
225 (many times)

Dont have the reps recorded, also I may have gone up to 545 but unsure. Though Ive done 7 45lb plates a side with my 240lb uncle standing on top. I didnt use my straps for these sets.

Rear Delts:

I did 3 sets , I believe, of some strange exercise I was shown. I was training with a powerlifter today after the inclines. It was similiar to a dumbell kickback but you keep the arm straight and move the whole arm back. Strange exercise, cant say I felt it much. The gym closed early so there wasnt much time.

 

[wnt2bBeast]

nice work bro..that does seem alittle odd for rear delts,maybe once u get that mind muscle thing it may feel better!!! had a rather strange occurance doing seated d-bell presses as well today..must be the holiday..good stuff!!

 

[WalkingBeast]

nice work bro..that does seem alittle odd for rear delts,maybe once u get that mind muscle thing it may feel better!!! had a rather strange occurance doing seated d-bell presses as well today..must be the holiday..good stuff!!

ThanX brother!! I think Ill stick with whats worked for me in the past. I used to have atleast some rear delt development. Reverse machine flies and reverse cable flies always worked decent for me. What happened during the seated press? I get twinges and pull shit pretty easily on that movement sometimes. Usually in the neck area. ThanX again for the encouragement!!

 

[WalkingBeast]

6-1-04 Tuesday Back,Deadlifts and Traps


I felt decent today aside from some pain in my spine. So I didnt go crazy with the max attempts and instead cut the weight down and deadlifted off the floor for rep PR's. I hit 405x10 and 455x3, both small PR's. I dont dead from the floor much these days, so considering all the strength Ive gained Im sure I could hit 405 for 12-15 , especially if I was fresh. Atleast 12, my straps gave on the 405 set. Also these sets were done deep into my routine, not fresh at all. Before that I set some T-bar row PR's using the barbell. I went up to 6 45lb plates for 15 reps, then loaded 7 45's on the bar and ended up putting it down, since I felt some pain in the spine and still had ALOT of deadlifting to do! As you can see, Ive been putting upper back work before deads lately, only because I want to bring that area up more. Im sure it takes away from the deads somewhat, but I did manage to hit a few PR's on my rack deads even with the upper back sets. T-bar rows with the barbell definately hit my lower back too though, since Im lifting them off the floor, with the barbell jammed in a hole in the wall. A decent day overall. Heres the routine:

Wide Grip Chin-ups:

25

T-Bar Rows (With barbell):

90x15 (2 45lb plates)
135x15
180x15
225x11
250x10 (Probabally a PR also)
270x15 (Large PR, havent been doing these long however.6 45lb plates, decided to use the straps for this set)
315 (7 45lb plates, felt some pain in spine, still had to deadlift so I put it down....fail)

Partial Deadlifts: (Lowest setting on power rack)

135x12-15
225x10
315x1
405x1
505x1
545x1 (biggest jump ever made, the heavy weights werent in me today)
570 (fail)
570 (fail)

Partial Beast Lift: (a deadlift with the bar behind the legs, Lowest setting on rack)

570x1 (Decided to minimize strain on the spine and do some light floor deads)

Deadlifts From The Floor:

315x5 (warm-up)
405x10 (2 rep PR)
455x3 (PR since this is usually a one rep warm-up for the 500+ lifts and not one I test for reps)
405x1 (To rerack weight)

Barbell Shrugs:

405x15
495x10
545x10 (had a problem with the bar smacking the rack, since I didnt walk out, but my traps or sore as fuck, I may have to skip bench day...Keep in mind Im writing this a day after I did it. Also my traps were a little sore from training them a few days prior)

Dumbell Deadlift/Shrugs:

150'sx 2 deadlifts and 15 shrugs
150x 2 deadlifts and 15 shrugs (something I made up, the problem was that the dumbells are the rubber type and they are wide as fuck making the movement very awkward to say the least, so basically I just stuck with the shrugs, basically Id do one deadlift from the floor with the dumbells and then 2 shrugs, this would work well with NORMAL dumbells)

Dumbell Rows:

150'sx8
150x8

Low Cable Rows:

165x15
195x15
210x15

 

[zxe003]

Crazy volume brotha! How lond did this workout take for you...8 maybe 9 hours! LOL. Impressive as always though bro. Hey quick question...I'm sure you've probably explained it many times before...but how effective are your Beast lifts? Do you feel a different pull or focus when you do these? What's the benefit? I'd like to give them a try.

 

[Lord_Suston]

Beast, you are f*cking insane, but it works for you,lol. You haven't got me beat on DL for reps yet

 

[WalkingBeast]

Crazy volume brotha! How lond did this workout take for you...8 maybe 9 hours! LOL. Impressive as always though bro. Hey quick question...I'm sure you've probably explained it many times before...but how effective are your Beast lifts? Do you feel a different pull or focus when you do these? What's the benefit? I'd like to give them a try.

ThanX brother!! No, maybe 4.5-6 hours guessing, since I cant quite remember ( was a few days ago). I havent hit 8 hours in a long time!! its really not necessary, but sometimes I take my time. I believe this routine was shorter because I didnt do any beast lifts, and those take a while. with the rest between sets. My back days, especially, are like a major vent for me, much more then just a workout. ThanX for the encouragement as well!!

As for the effectiveness of the beast lifts, its very hard to say. I feel like I get all the same benefits of the deadlift but without the knees in the way. So the pull seems like more of a straight pull with no interference. It makes me wonder if my sumo deadlift would be strong, after I adjusted to the awkwardness of the stance. What I like about the beast lift is that I can load much more weight onto the bar and it seems to overload my muscle well. It also seems to help my conventional deadlift since Im getting used to much heavier weights. At the same time though, its difficult to know how safe the movement is. I just started doing it because it was a strong movement for me, and now its my strongest freeweight movement. It feels pretty natural for me, but at the same time it can feel unstable and a little freaky. It bends my back in a strange way, it seems. You might want to give them a try. It may hit the hamstrings more also. When I do any type of deadlift its always my lowerback that gets hit the most and little legs. I dont squat the weight up like a hack squat. I let my arms hang and just pull up with my lower back. Id still have to see footage of the lift to see what my form is like, I basically zone out when Im in the middle of the lifts. I went into deadlifting with the mentality of just getting the weight off the floor to full extention, no other rules mattered, also I taught myself the movement. Im always looking for techniques and angles that give me the best leverage though. I try to avoid injury as well and keep the technique safe, but who is to say whats really safe when you lift 730lbs? I believe body structure differs greatly and no one really has these answers for sure. Hope that helps!!

 

[WalkingBeast]

Beast, you are f*cking insane, but it works for you,lol. You haven't got me beat on DL for reps yet

ThanX brother!! It better fucking work, because I am going insane!! Im so fucking pissed about this injury, and enraged to get back! I see myself as rediculously small and flat at the moment, so this will drive me to improve! The tape doesnt mean anything to me if I dont feel it and see it. Makes me wonder if Im delusional somewhat, but Im sure what Im seeing is real. Even at my peak I felt somewhat small, but I was also somewhat satisfied and was feeling pretty strong. Now I just feel like shit. Very little pumps lately too. Ill give myself until march to exceed where I was. Whats your deadlift for reps at? I know you do some sick shit!! Itll give me something to aim for!! Keep it up brother!!

 

[WalkingBeast]

6-3-04 Thursday Chest, Upper Chest, and Abs

A very shitty workout. My traps were torn to shit, and I wouldve taken the day off, but I figured Id push through it. I was extremely weak, but I managed to hit 225 for 19.5 reps on the incline bench. This was after a good deal of sets. Close to a PR, but not a PR as originally though. Im much more interested in PR's with 275+ however. 225 is always light once I get into a rhythm, but the real test always comes with 315 and up it seems. I did 2 sets of the 5x5 routine on flat bench, but after coming just short of 5 reps on the first 2 sets, I knew I wouldnt get it today so I just went by feel after that. Training without the ephedrine doesnt help either, but I will find a way to get it again. Maybe over the internet, it makes a HUGE difference in my lifting. I usually dont do incline and flat bench on the same day anymore, but I figured Id get it in to give my chest some extra recovery. Also next week I plan to take tuesday and wednesday off to be strong on the 5X5. Heres the routine:

(192 pounds of rotting meat)

Bench Press:

135x20
225x13
275x3 (warm-ups)
310x4.75 (attempted 5x5 just missed lockout)
310x4.75 (same)
315x3
310x2
275x7

Incline Bench:

135x15
225x19.5
275x6
315x1
335 (fail, an offense punishable by death)
225x9

Machine Flies (pin loaded):

150x15
180x15
195x15
210x15
225x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

If I wasnt already dead, I wouldve killed myself. TRAIN OR FUCKIN DIE!!!!!

 

[WalkingBeast]

6-4-04 Friday Biceps,Lower Back and Abs

Decided to hit triceps on sunday with shoulders and speed bench. I wanted to see if I could force a pump in my arms, but they still felt tiny and flat. Even after the 22 sets I did for biceps today. (Most of those sets to complete failure) I did hit a PR though. I did 85 reps on my preacher curl dropset, with no rest between sets. It felt good to numb out my arms again. I did another dropset afterwords but lost count on the sets so not sure how accurate I wrote it down. I still managed 75 reps or more on that set also. What I do is stack 5 10's on each side of the EZ curl bar, go to failure on each set, then drop a 10 on each side, and keep going with no rest at all until one 10 is left on each side. Id like to start with 7 or 8 10's on each side, possible more, but the bar only holds 5 a side. I did hammer curls again today also, since I want to bring up the brachialis for added size and strength. I hear its good for benching. Heres the routine:

Biceps:

Alternating Dumbell Curls:

40'sx15
55x10
55x8

Preacher Curl Dropsets:

Dropset 1:

120x17
100x16
80x16
60x16
40x20
(85 rep total,No rest, its getting way too easy, but still get a nice burn)

Dropset 2: (Unsure of the exact numbers, may have gotten them mixed with the wrong weight, still 75 reps or more, no rest)

120x17
100x9
80x14
60x15
40x20
(Still very light)

Double Bicep Style Cable Curls:

60 (per side)x15
70x15
80x15

Machine Preacher Curls (pin loaded):

120x15

Alternating Dumbell Hammer Curls:

45x12
45x10
35x12
30x12

Standing Straight Bar Curl:

75x16

Lower Back:

Hyper Extentions:

15
15
15
15

Abs:

Kneeling Rope Crunches:

190x15
225x12
225x10
190x15

Forgot to max on Barbell Curls Brute! Ill meet that challenge next week!

 

[Lord_Suston]

I got 400x14 reps and time ran out when I was pulling number 15#, but I got a honda civic for 20reps,lol

 

[WalkingBeast]

I got 400x14 reps and time ran out when I was pulling number 15#, but I got a honda civic for 20reps,lol

Damn brother!! Thats some fucking power!! I may start working on that 405 for reps now!! TRAIN OR FUCKIN DIE!!!

 

[WalkingBeast]

6-5-04 Saturday Legs

A very light day today, as I tried to get the form down for squats. This movement is still extremely awkward for me. I was using a mere 225lbs and my shoulder felt as though it would dislocate as I held the bar on my back, my traps getting pressed so hard my shoulders hurt. Very unnatural. Havent found a place to rest the bar yet, or a good arm position that doesnt kill my shoulders. For the first time I tried squatting down onto a bench to get the depth down and I felt some cracking in my tailbone area. My spine aches more now too. I cant say its going too well. I may go back to heavy and deep leg presses for the time being. On a positive note my arms measured 18" cold for the first time ever. They still look small to me though, not sure why. Heres the light routine. Depth wasnt too great:

Leg Extentions:

75x (lost count)
150x16
165x15
180x15
195x15

Squats:

135x15
185x12
225x12
225x12
225x12
225x15

Leg Extention:

75x15
150x15
180x15
210x15

Ran out of time for calves

 

[Lord_Suston]

Beast only use 135 at first, then do the rest of your normal leg routine, when you get to the piont that squating feel comfy then start adding weight, do a few light (just bar sets) after ecah work out to get comfortable with the bar on your shoulders

 

[Scotsman]

Beast looking good bro. Just keep working on those squats. Finding a good bar position can be troublesome and take a while but just keep after it.

Cheers,
Scotsman

 

[wnt2bBeast]

Walking-
maybe try some front squats..May feel a little more natural having your arms crossed in front of you?..just a thought

 

[BrokerOnce]

You are amazing! I've never seen anything like this before. I mean the volume

 

[WalkingBeast]

Beast only use 135 at first, then do the rest of your normal leg routine, when you get to the piont that squating feel comfy then start adding weight, do a few light (just bar sets) after ecah work out to get comfortable with the bar on your shoulders

ThanX brother!! I think Ill do that later this week. Should I just go parallel for now? Not sure I could ever do ass to floor. Something would probabally pop!! haha Hopefully Im flexible enough so that my shoulders wont hurt. I just hit 405x12 on the deadlifts today, which Ill post up later. Your inspiring me to get stronger on my reps!! ThanX!!

 

[WalkingBeast]

Beast looking good bro. Just keep working on those squats. Finding a good bar position can be troublesome and take a while but just keep after it.

Cheers,
Scotsman

ThanX for the feedback and encouragement brother!! Ill work on it for sure. Then maybe hit some leg presses so that I can get some soreness the next day. ThanX again!!

 

[WalkingBeast]

Walking-
maybe try some front squats..May feel a little more natural having your arms crossed in front of you?..just a thought

ThanX brother!! I did think to try that. Where would the bar rest? On the shoulders? If the back squats dont work out Ill give those a try. ThanX brother!!

 

[WalkingBeast]

You are amazing! I've never seen anything like this before. I mean the volume

ThanX for the encouragement brother!! I think its just from training this way since I started. Built up alot of muscle endurance it seems. I used to move furniture and do construction jobs occasionally, and during the time I moved furniture Id also bike 7 miles each way to the gym, and train for some hours, so I think Ive definately built alot of endurance for hard training. Its the obsession with being a freak that wont let me leave the gym until Im torn apart. haha Now it seems I need to constantly increase my intensity and sometimes volume to continually progress. ThanX again for the encouragement!!

 

[GOHVYORGOHME]

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

 

[wnt2bBeast]

ThanX brother!! I did think to try that. Where would the bar rest? On the shoulders? If the back squats dont work out Ill give those a try. ThanX brother!!

Rest the bar as close to ur neck as comfortably possible..Everyone is different but your delts should form a ledge where the bar will sit..just a matter of tinkering with the bar to find it..good luck

 

[WalkingBeast]

Rest the bar as close to ur neck as comfortably possible..Everyone is different but your delts should form a ledge where the bar will sit..just a matter of tinkering with the bar to find it..good luck

ThanX brother!! I may try that eventually! Keep training hard!!

 

[WalkingBeast]

6-6-04 Sunday Shoulders,Rear Delts and Abs

I attempted 2 sets of speed bench, but was feeling some joint/ muscle pain, so skipped it and went onto shoulders. Not the best workout, but decent. Heres the routine:

(2 sets speed bench, then cancelled it)

Dumbell Laterals:

15x15
25x15
30x15

Cable Lateral:

40 (per side)x15
50x15
60x12

Machine Laterals (pin loaded):

60x15
100x15
120x15

Rear Delts:

Reverse Machine Flies:

150x15
180x15
210x15
225x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[WalkingBeast]

6-7-04 Monday Back,Deadlifts and Biceps

I think I may start throwing in some bicep work with back again. Id often do it during my long rest periods between deadlift sets. I like the feel of being pumped between sets. Definately got a little pump today, and I figure I might as well take advantage of the biceps while thier getting hit anyway. I hit 2 PR's on deadlifts today. Not in the rack, but off the floor with 405x12 and 455x5. Both 2 rep PR's. They were also my 14th and 15th set, so I wasnt fresh. I also hit a PR on the wide grip chins. I got 26 reps, which I believe to be a PR. I didnt go to a complete dead hang on each, but I got a good range of motion. My one rep max rack deads were weak today, but if Im not strong in one area, Ill switch to another in an effort to get some PR's! The bicep routine mixed in with back today. Ive added hammer curls since I want to bring out my brachialis and I hear it helps with heavy benching as well.Less volume then usual since I only had 3 hours and 40 mins to train, a short day for me. Ill be taking the next two days off since Id like to complete my 5x5 routine this week, and I could use the rest. Heres the routine:

(Note: Alt. DB Curls = alternating dumbell curls) (About 3 hours and 40 mins, didnt have a choice and weighing 191lbs clothes on before meals)

Chin-ups (Wide Grip):

26 (supposed PR)

T-Bar Rows With Barbell On Floor:

90x15 (2 45lb plates)
135x15
180x15
270x15

Partial Deadlifts: (Lowest setting on power rack)

135x15
225x10
315x1
405x1
(Alt. DB Curls: 65x8)
505x1
(Alt. DB Curls: 70x7)
545x1
(Alt. DB Curls: 80'sx4)
565 (fail)

Deadlifts From Floor:

315x5
405x12
455x5
475 (fail)
405x1 (to rerack)

Lat Pulldowns:

165x15
180x15
210x15

Dumbell Hammer Curls:

55x15
60x10
50x15
55x15

Double Bicep-Style Cable Curls:

70 (per side)x15
80x15
80x15

Machine Preacher Curls (Pin loaded):

120x15 (holding and moving weight slowly)

 

[Lord_Suston]

I've had enough of your fucking around, so bring back the Beast of old and rip that shit up.....

 

[BrokerOnce]

ThanX for the encouragement brother!! I think its just from training this way since I started. Built up alot of muscle endurance it seems. I used to move furniture and do construction jobs occasionally, and during the time I moved furniture Id also bike 7 miles each way to the gym, and train for some hours, so I think Ive definately built alot of endurance for hard training. Its the obsession with being a freak that wont let me leave the gym until Im torn apart. haha Now it seems I need to constantly increase my intensity and sometimes volume to continually progress. ThanX again for the encouragement!!

no problem! it sounds like you know your body very well beast, I will follow the journal with interest!

 

[WalkingBeast]

I've had enough of your fucking around, so bring back the Beast of old and rip that shit up.....

ThanX for the encouragement brother!!!! I agree!! Its fucking time to come back with a vengeance and push that shit to the limits!! I EXPECT good things this year in my training. May God be with me!! ThanX again as always brother!! Keep tearing that shit up yourself!! You inspire the fuck out of me!!

 

[WalkingBeast]

no problem! it sounds like you know your body very well beast, I will follow the journal with interest!

ThanX brother!! Its always throwing surprises at me, and from what I hear Im pretty delusional about my size and gains. I have ideas to a good extent, of what has worked for me in the past. And ALL these things are recorded in my journals. Ive filled several notebooks over the years. But, Its a constant process for me and I may never have a solid hold on it, Ill just bust my ass, eat the best I can , and try to learn and tweak different things, experiment constantly until I get where I want to be. Which may never happen. I cant see myself being satisfied. Im sure some of it will be luck and not actual knowledge. Its my insane drive and obsession that keeps me making any progress and forces me to do this constantly. You could say Im a slave to it. But the results mean everything to me. Its not necessarily good to be like this, but I feel its too late for me to change at this point. Keep training hard yourself, and PM me anytime!! Its always great to see someone actually reads this thing. haha TRAIN OR FUCKIN DIE!!!!!!

 

[WalkingBeast]

6-9-04 Wednesday Swam 7 Laps, Abs and Rear Delts

I hit a little accessory work today, and did some swimming to relax, get some sun, and make sure Im ready to be strong tommorrow for chest. I want 310 for 5x5 tommorrow.
I spent 3 hours in the sun without protection, so got a nice red sunburn. Whats better then that? Went in the spa it felt fucking good! Id advise all my fellow iron warriors to swim once or twice a week and get some sun. Its a good way to stay lean, build some endurance. gets your heart beating too. I used to do it more often. I do no cardio in my routines, aside from if I decide to do a little swimming once or twice a week, which is recent for me. I also hit abs and rear delts for a few sets.I also started on NO-Explode by BSN, its a creatine and nitric oxide drink, figured Id try it instead of the Nitrix, didnt want to spend the extra money on the No2 by MRI, wanted to test the cheaper stuff. Will see if it works in 20 days. I also picked up a large jug of Pure Pro protein powder and plan on upping my protein intake to the 250's or possibly even 300. More emphasis on protein and less on calories. Id like to lean out slightly, not liking the extra layer of fat aquired from the lay off. High protein, low calories will do that for me. Only thing is, I can lose muscle this way too, atleast I did in the past, so I have to stay ontop of it and add carbs as necessary.Heres the routine. Not much:

Swam 7 laps

Roman Chair Sit-ups:

51
30
24

Reverse Machine Flies:

110x25
150x25
180x15
200x15

 

[InTraining]

6-9-04 Wednesday Swam 7 Laps, Abs and Rear Delts

I hit a little accessory work today, and did some swimming to relax, get some sun, and make sure Im ready to be strong tommorrow for chest. I want 310 for 5x5 tommorrow.
I spent 3 hours in the sun without protection, so got a nice red sunburn. Whats better then that? Went in the spa it felt fucking good! Id advise all my fellow iron warriors to swim once or twice a week and get some sun. Its a good way to stay lean, build some endurance. gets your heart beating too. I used to do it more often. I do no cardio in my routines, aside from if I decide to do a little swimming once or twice a week, which is recent for me. I also hit abs and rear delts for a few sets.I also started on NO-Explode by BSN, its a creatine and nitric oxide drink, figured Id try it instead of the Nitrix, didnt want to spend the extra money on the No2 by MRI, wanted to test the cheaper stuff. Will see if it works in 20 days. I also picked up a large jug of Pure Pro protein powder and plan on upping my protein intake to the 250's or possibly even 300. More emphasis on protein and less on calories. Id like to lean out slightly, not liking the extra layer of fat aquired from the lay off. High protein, low calories will do that for me. Only thing is, I can lose muscle this way too, atleast I did in the past, so I have to stay ontop of it and add carbs as necessary.Heres the routine. Not much:

Swam 7 laps

Roman Chair Sit-ups:

51
30
24

Reverse Machine Flies:

110x25
150x25
180x15
200x15

Good stuff man...I went swimming for the first time in awhile myself a few days ago...and wow is it tiring!!

 

[guldukat]

Beast,

I want to hear about your success with 310 for 5x5, ASAP!

 

[Lord_Suston]

Cardio is good in moderation, diet is the key IMO. THat is what took me that extra step a year ago and now this summer I have stepped it up another notch with a better diet and better training. I want to see you own 310

 

[WalkingBeast]

Good stuff man...I went swimming for the first time in awhile myself a few days ago...and wow is it tiring!!

Its got me breathing heavy, but it feels good!

 

[WalkingBeast]

Beast,

I want to hear about your success with 310 for 5x5, ASAP!

ThanX for the encouragement!! I DESTROYED that shit today!! Posting the routine up now! Managed 6 reps on the last set. ThanX again!!

 

[WalkingBeast]

Cardio is good in moderation, diet is the key IMO. THat is what took me that extra step a year ago and now this summer I have stepped it up another notch with a better diet and better training. I want to see you own 310

Know what you mean. Ill likely only do it once or twice a week. Its only a few laps anyway. Im just upping the protein for now, and concentrating more on protein and less on calories for the moment. Protein shakes. Ill see where that gets me! ThanX for the encouragement!! KILLED it today!! 315 next week!!

 

[WalkingBeast]

6-10-04 Thursday Chest, Upper Chest, and Abs (KILLED THAT SHIT!!)

Today was my best day since the injury in december, as far as flat bench is concerned. I also weighed in at my heaviest ever on the gym scale. 195lbs before meals , clothes on,but after alot of water. I took some updated pictures of myself today also, even though Im not 100% back in my chest size yet, but hope to post some good pics at the end of the month after I finish that NO-Xplode supplement. I expect to be stronger and slightly thicker again by then. Here are the pics I took today. Any feedback is greatly appreciated!!

http://www.elitefitness.com/forum/showthread.php?t=324399

I hit the 310 for a 5X5, plus 6 reps on the final set of the routine. Each set seemed to get progressively easier for the most part. The first set is always the hardest for me, I consider that the warm-up. The first 4 reps were always the easiest, aslong as I stayed in the groove I had no problem blasting them out. Then after that I was going to rep 315 and see what I could get, but instead I accidentally loaded 335 on the bar, and ended up doing that only 1 1/2 times. Almost 2. Was wondering why the bar suddenly got heavier. Regardless I said fuck it and jumped up to 355 for a single. Then I went up another 10lbs and attempted 365, came real close but failed. Had I gotten slightly more explosion at the bottom it woudlve flew up. Seems my one rep max is catching up again, since 370 for 3/4's of a rep was my best ever. I tried 365 again but it was only a half rep. Better then I expected since I wasnt even fresh. Maybe the supplement is starting to kick in a little. Then I did only 3 sets of inclines. Was feeling a little taxed by that point, and my training partner had to leave, so I didnt have a spot. Finished off with cable flies and some abs. Overall a very good workout on my way back. 315 for 5X5 next week!! Heres the routine:

(195lbs before meals, on water only, clothes on)

Flat bench Press:

135x20
225x12
275x4

5X5 Routine:

310x5
310x5
310x5
310x5
310x6

335x1.5
355x1
365x (a little more then half)
365x (1/2 rep)
315x3
275x7

Incline Bench Press:

135x20
225x12
275x3

Cable Flies:

60 (per side)x15
80x15
100x15
110x15
120x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

The 310 for 5x5 plus the extra rep is most likely a PR since I never stay with one weight for that many sets, but Ill list it as a PR when I hit 315. ThanX for the encouragement!!

 

[guldukat]

6-10-04 Thursday Chest, Upper Chest, and Abs (KILLED THAT SHIT!!)

Today was my best day since the injury in december, as far as flat bench is concerned.

That's just fucking awesome, Beast. I've been looking forward to reading this post for days! Damn good workout, and the pics in that other thread show you're looking excellent. Pec thickness doesn't look down to me, and your arms are better than ever.

Getting a good tan doesn't hurt, either. I need to work on that, LOL

Truly, outstanding. I sure wish I could send karma your way right about now!

 

[WalkingBeast]

That's just fucking awesome, Beast. I've been looking forward to reading this post for days! Damn good workout, and the pics in that other thread show you're looking excellent. Pec thickness doesn't look down to me, and your arms are better than ever.

Getting a good tan doesn't hurt, either. I need to work on that, LOL

Truly, outstanding. I sure wish I could send karma your way right about now!

ThanX for the encouragement brother!! Its very appreciated! Yea the sunburn really seems to bring out the definition, which I was sure I had lost. I dont seem as out of shape as I thought, and hopefully Ill be at my best again in a few weeks. Maybe Ill hit 325 for 5x5 if I dont plateau on the routine. 315 is my next goal and hope to hit it next week. I just took a few half assed pics, when I take them at the end of the month Ill get some viens coming out of traps, holding my breath, flexing real hard. I could always trick everyone and take pumped pics, haha, but all my pics are cold. Hows your training been? Do you have any pics up? Would like to see those 18"+ arms!! Keep it up !! ThanX again brother!!

 

[WalkingBeast]

6-11-04 Friday Biceps

I decided to dedicate another extra day to just biceps again, since after doing that last week, my arms hit 18" officially for the first time. I did a similiar routine as well, using the preacher curl dropsets, but didnt do quite as well as last week. A very good workout though. I wake up around 5-6pm my gym is 25 mins away and they close at 9pm on fridays, so my workout got cut a little short. My counting and memory for the dropsets was really fucked up today, so not sure I got all the numbers right at all on those sets.Did better last week though hitting 85 straight reps on the dropset and then 75 reps straight on the following dropset, not to mention the 20+ sets total. To give you an idea of what I mean by training to FAILURE, the weights come crashing down on the last rep of each set. Arms completely numb out and lose the bar, I manage to hold onto it though. This is why one set to complete failure and beyond is not nearly enough for me to even get sore. I can do this over 20 times without a problem. The "NO-Xplode" Im taking may be giving me an extra pump, because I had trouble writing for a while, part of the reason I didnt remember all the numbers on the dropsets. Had to wait a while to write them down! While I was pumped and tight I didnt look as big as I once felt. Might be mental. Heres the routine:

(18 sets)

Alternating Dumbell Curls:

35x (Lost count, Over 15)
55x15
65x7
70'sx7

Preacher Curl Dropsets with EZ Curl Bar:

(No rest between sets at all)

Dropset 1:

120x18
100x11
80x11
60x14
40x20
(counting all messed up, last weeks bicep routine is a better example... 74 reps??)

Dropset 2:

(NO rest, complete failure)

120x18
100x8
80x8
60x8
40x20

(62 reps Im guessing, memory wasnt too good today, as usual)

Double-Bicep Style Cable Curls:

60 (per side)x15
70x15

Dumbell Hammer Curls:

45x15
40x15

Wouldve done more hammer curls as well.

 

[WalkingBeast]

Saturday 6-12-04 Legs

I didnt have much time again today since I woke up around 5:30-6 and the gym closes at 8pm on weekends. So I didnt practice the squatting tonight. I did some leg presses, but my joints were pretty sore and my range of motion wasnt at its best. With the 700lbs there was alot of partial reps, but I just concentrated on the pain and burn for today. Nothing worthwhile. Heres the routine:

Leg Extentions:

75x20
150x15
180x15
210x15
225x15
255x15

Leg Press:

500x20
600x20
700x35 (14 45lb plates)

Leg Extentions:

165x21
195x20

Time ran out before I could get calves in. No loss there!! hahahaa