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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Lord_Suston
New member
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
InTraining said:
Its got me breathing heavy, but it feels good!
guldukat said:
ThanX for the encouragement!! I DESTROYED that shit today!! Posting the routine up now! Managed 6 reps on the last set. ThanX again!!
Lord_Suston said:
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!!
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!!
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!!
WalkingBeast said:
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!
guldukat said:That's just fucking awesome, Beast. I've been looking forward to reading this post for days!
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!!
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.
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.
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
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
