The Beast's Training Journal!

[WalkingBeast]

Sunday 6-13-04 Upper Chest,Speed Bench, Shoulders, Rear Delts,Triceps and Abs (KILLED THAT SHIT!!!!)

Today was a real good workout. I did 48 sets overall. I hit a PR with 275 for 12 3/4 reps on the incline bench. Just missed lockout. 275 for 11 reps was my best before the injury, and at my peak! I was very surprised to exceed that this early. My strength may already be back, or slightly better on all benches. That "No-Xplode" supplement seems to be kicking in, its definately giving me some great sharpness and energy before my workouts. It still seems strange since I dont feel as big as before, but Im glad its coming back!! I also managed 315x4 on the incline after the 275 set. I decided to go freestyle with my routine today instead of the 5X5. But I will continue 5X5 with flat bench, and plan to hit 315 for 5X5 on thursday for sure. Heres the routine:

(Around 3 1/2 hours, 48 sets, Weighed 192lbs on water only)

Upper Chest:

Incline Barbell Press:

135x20
225x12
275x12.75 (Just missed lockout on the 13th rep, Nearly a 2 rep PR)
315x4
335x1
275x6.75 (just short of 7 reps)
225x17

Speed Bench: (Done on flat bench with 30 seconds rest between sets, as explosive and quickly as possible)

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

Shoulders:

Seated Dumbell Shoulder Press:

60x12
75x8
75x8
75x9
75x8

Dumbell Side Laterals:

Dropset: (NO rest between sets)

35'sx15
30x15
25x15
15x15

Cable Laterals:

50x15
60x15
70x15

Rear Delts:

Reverse Machine Flies:

150x20
195x20
225x15

Triceps:

Rope Pushdowns:

90x15
130x15
150x15
190x10
190x8

V-Bar Pushdowns:

130x15
150x15
160x12

Skull Crushers on Incline Bench (with EZ curl bar):

90x9
90x15
90x10

Standing Extention with EZ curl bar:

90x12

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x20
190x15

 

[guldukat]

Damn, son! I'm out of here for a couple of days, and you go and kill that shit again THREE MORE TIMES! (700 for 35 on the leg presses is nothing to sneeze at.)

And you're right, I need to take some pictures sometime. I tried taking one of my calves the other day, and the cheap POS Polaroid was out of film. Film for that damn thing is like twenty bucks :shock: I have a digital camera, but it's so lame that it makes people look like old school Nintendo characters. A person's face should not look like a big square with two little dots for eyes

 

[zxe003]

NICE!!! Yes you did kill that shit! Dude you've got great muscle endurance...especially with those laterals. How is it that your delt muscle endurance is still so good with laterals after pressing? My shit's sapped after heavy presses, so I try to keep the intensity with low weights/and low rest periods for my side laterals.....but nothing like those dropsets you pulled off! Good shit bro.

 

[WalkingBeast]

Damn, son! I'm out of here for a couple of days, and you go and kill that shit again THREE MORE TIMES! (700 for 35 on the leg presses is nothing to sneeze at.)

And you're right, I need to take some pictures sometime. I tried taking one of my calves the other day, and the cheap POS Polaroid was out of film. Film for that damn thing is like twenty bucks :shock: I have a digital camera, but it's so lame that it makes people look like old school Nintendo characters. A person's face should not look like a big square with two little dots for eyes

ThanX brother!! The depth on the leg press wasnt too good, I used to hit 800 for 52 going deeper, though with lots of not as deep reps as well. Burned the fuck out of my legs though. Id sometimes do multiple sets at 800 with high reps, and then 600, and 700. I stopped training legs so hard now. I vomitted weekly for years, but with little growth. I may have trained them too hard or with too many reps. Would still like to see some pics of you on here!! I know youve got some thickness!! Keep it up brother!!

 

[WalkingBeast]

NICE!!! Yes you did kill that shit! Dude you've got great muscle endurance...especially with those laterals. How is it that your delt muscle endurance is still so good with laterals after pressing? My shit's sapped after heavy presses, so I try to keep the intensity with low weights/and low rest periods for my side laterals.....but nothing like those dropsets you pulled off! Good shit bro.

ThanX for the encouragement brother!! Appreciate the compliment. Ive always been able to train one body part to pretty complete failure, then move onto another and train that to complete failure. On this day I hit 3 major body parts to failure. It seems I only really exhause the main body part for each movement. My shoulders are basically just warmed up for the shoulder work after the inclines. Though the strength was definately not at its full, but I was able to still hit it hard. I think it has to do with the way Ive always trained. Obsessively. haha I spent hours in the gym since I began training, and for 9 straight years. I also moved furniture and did construction at times, and would then bike 7 miles each way to the gym to train. Luckily now I can drive to the gym. The cardio was just transportation for me, not choice. haha Id even bike to the gym during a hurricane when it was storming outside. I think training that way has alot to do with it. I see your journal, and you train fucking hard yourself!! Keep that shit up!! ThanX again!!

 

[WalkingBeast]

6-15-04 Back,Deadlifts, and Biceps


Today was a weak day. My energy levels were extremely low. Probabally cuz I didnt even eat a granola bar today, or anything. I tried a Carbo Force drink to replace it, but didnt work. I didnt take any caffiene either so that didnt help. I tried the "NO-Xplode" for energy, but I was just light headed and just trying to get through the routine. Felt some clicking in my tailbone area as well, so held myself back from going all out. I did hit a chin-up PR. For biceps I focused mainly on hammer curls. Heres the routine:

(4 hours 15 mins, 192lbs on water only)

Back

Wide-Grip Chin-ups:

27 (one rep PR)

T-Bar Rows with Barbell:

90x15
180x15
225x15

Dumbell Rows:

150'sx15
150'sx15

Partial Deadlifts (From lowest setting on power rack):

135x15
225x10
315x1
405x1
505x1
545x1
585 (fail)
585 (fail)

Deadlifts from floor:

315x5 (attempted warm-up)
315x1 (rerack) (Energy was fucked, real light headed)

Lat Pulldowns:

165x15
195x15
210x15
240x12

Wide Grip Chin-ups:

15

Biceps:

Dumbell Hammer Curls:

40x15
55x12
50x12
40x15

Rope Hammer Curls on Cable Apparatus:

100x15
120x15
130x15
150x15

Double Bicep Style Cable Curls:

60 (per side) x15
70x15
80x15

EZ Curl Bar Preacher Curls:

120x8

 

[WalkingBeast]

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?

Hey brother!! Just found this response buried in the journal! That really depends on the day, and its not the same each week. Alot has to do with how I feel and how far I can push it that day. Some days are very long, like back day or chest days. Even arms can be a 3 hour day easily, especially with the auxillary work thrown in. Days like back and chest have long rest periods usually, and I dont stress over time. My main concern is just getting the work in each day. My training is very different then everyone Ive seen, but I feel it works best for me personally. Ive trained myself to take a good deal of abuse over the years . Aslong as you train as hard as you know how to and stay consistent, eat ALOT the gains should come. ThanX again!!

 

[WalkingBeast]

6-17-04 Chest,Upper Chest,Rear Delts, Abs, and Calves (SLAUGHTERED THAT SHIT!!!! Easy 315 5X5)

My sleeping scedule was way off today and I was real tired, but I managed to make 315 a fucking joke today. It felt very light. Im guessing I could get 8 reps now, definately 7 without a problem. So Im definately back, possibly stronger then before the injury. And I believe by the end of the month I should have an easy 325 for 5X5. I was real happy with todays chest workout. Feels good to come back stronger. My training partner hit 405x1 for the first time at a bodyweight of 185 and RAW. So that shit pumped me up as well. Hes been consistently jumping from 335 straight to 405 for over a year and missing it everyweek. That shit flew up today. I tried to go for 8 reps with 315 and was moving the bar fast, but got out of the groove a bit and missed one of my sets. Then I came back and killed that shit. I also did 2 light sets of inclines to hit the upper chest a tiny bit. I'll actually focus on it come sunday. 320 for 5X5 next week for sure!! And 325 by the end of this month!! Heres the routine:

(193lbs after protein shake and water)

Flat Bench:

135x20
225x12
275x5

5X5 Routine:

315x5
315x5
315x5
315x5
315x4 (tried for 8 reps and got out of the groove)
315x5

335x1
360 (fail)
300x3
225x17

Incline Bench:

135x20
225x17

Rear Delts:

Reverse Fly Machine:

150x15
180x15
225x15
240x20

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x30

Calves:

Seated Calf Raises:

70x15
70x15
70x15
70x15

 

[WalkingBeast]

6-18-04 Friday Biceps,Triceps and Abs

I didnt get a chance to record tonight's workout. I ended up training at another gym since I woke up late. The different angles on the preacher curls felt good, as well as the wider V-bar I used for tricep pushdowns. A light day today, but got a good burn and pump. I ended up training with this guy who hooked me up with entrance to this gym, so I didnt do my usual routine. A change is good sometimes. Ill max out on those barbell curls next week Brute!! Just got to remember!! I did 15 sets of biceps, and 12 for triceps, along with 4 sets of 200x15 on the kneeling rope crunches for abs. I did the following exercises:

Alternating Dumbell Curls (4 sets, up to 60lbs) Steep Preacher Curls (4 sets, up to 90lbs for 12-15 reps) Double-Bicep Style Cable Curls (4 sets, up to 90lbs for 13 reps)
Dumbell Hammer Curls (3 sets, up to 55 I believe, for 12-15 reps, unsure)

Tricep pressdowns with V-bar (4 sets), Seated dumbell extentions (up to 85 lbs for 12 reps, 4 sets) Seated EZ Curl Bar Extentions (4 sets, up to 90lbs for 12 reps)

Abs:

Kneeling Rope Crunches:

200x15
200x15
200x15
200x15

 

[WalkingBeast]

6-20-04 Sunday Upper Chest, Speed Bench, Shoulders, Rear Delts and Abs
(Small PR with 225 on incline)

Today was a decent workout. I was still slightly sore from thursdays chest workout, and energy levels were decent but far from thier best. I managed a small PR with 225 on the incline, on the 9th and final set of incline benches. I got 225 for 20 3/4 reps, just short of lockout on the 21rst rep. My best before was just short of 20 reps with 225. Also hit 315 for 4 which isnt too bad. 315 for 6 was my best, but Im sure if my energy levels were higher I couldve hit some more reps. Heres the routine:

(Weighed 193lbs before meals)

Upper Chest:

Incline Bench Press:

135x20
225x12
275x8 (Warm-ups)
315x4
335x1
355 (fail)
315x3
275x10 3/4 (Just short of lockout on 11th rep)
225x20 3/4 (Just short of lockout on 21rst rep)

Speed Bench: (Done on flat bench, weight moved as quickly and explosively as possible with 30 seconds rest between sets)

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

Pec Dec Machine Flies:

150x15
195x15
225x12
255x10

Shoulders:

Dumbell Laterals Dropset: (No rest between sets)

40'sx15
35x12
20x15 (25's were unavailable)
15x15

One-Arm Cable Laterals:

50x15
60x15
50x15

Rear Delts:

Reverse Machine Flies:

150x20
195x15
225x10
210x12

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[ChinkNasty]

yo I check your log whenever I get a chance and I must say that I'm regularly blown away by your numbers

keep it up bro,
CN

 

[sweed]

I like seeing the bench numbers goin up! nice work bro. I think im goin to do a 5x5 program after my competition in sept. All my numbers are staying the same almost the same, but not worried about it right now while dieting. Keep it up bro!

 

[WalkingBeast]

yo I check your log whenever I get a chance and I must say that I'm regularly blown away by your numbers

keep it up bro,
CN

ThanX alot brother!! The encouragement is much appreciated!! Keep KILLING that shit yourself!! Making real good progress!

 

[WalkingBeast]

I like seeing the bench numbers goin up! nice work bro. I think im goin to do a 5x5 program after my competition in sept. All my numbers are staying the same almost the same, but not worried about it right now while dieting. Keep it up bro!

ThanX for the encourgement brother!!! Yea I like the 5x5 mixed into my bench routine. The progression has been great, and it has helped me majorly in recovering my strength from the injury. I was hoping my chest size would come back with the strength. It seems now I may be stronger then before the injury but my upper chest is looking hollow. haha Atleast the numbers are going up. Keep training hard!!

 

[WalkingBeast]

6-21-04 Monday Back and Partial Deadlifts


I had to cut today's workout short due to some clicking in my tailbone and another pulled muscle. 565 off the rack didnt feel too heavy, but when I attemped 585 I felt something pull and click. Similiar to my first back injury in december. (there were 2 injuries, 6 days apart) I should know by tommorrow how serious it is, but it feels fine at the moment, so I dont think its too bad. Im considering dropping deadlifts from my routine for a while and trying out squats, seeing if I can get the technique down. I may deadlift occasionally still, or I may change my mind all together and keep deadlifting. Maybe even every other week deadlifts. Ive been thinking, since my deadlift strength comes back fast after long lay offs, and sometimes stronger, I could probabally just squat and train legs heavy, with some weighted lower back work during the week, and maintain my deadlift strength decently. The increased leg and squat strength may even translate to my deadlifts. So when I train back again I may just do upper back work, like rows, chins, lat pulldowns and things like that. Ill be training legs tommorrow if my back feels decent, but likely just leg extentions and maybe some hamstrings. I messed up my upper back badly after maxing on bench 6 days after my first back injury in december. I dont want to repeat that process, since Ill be benching heavy on thursday. So Ill go heavier on legs next week. Ill see what happens though. Hears the short routine:

Wide Grip Chin-ups:

27

Partial Deadlifts: (From lowest setting on rack)

135x15
225x12
315x1
405x1
505x1
545x1
565x1
585 (fail)

Lat Pulldowns:

165x15
195x15
210x15
225x15
255x11

Wide Grip Chin-ups:

18
15
11
12

Lat Pullovers with Cable Machine (Standing up):

110x15
130x15
140x12

 

[WalkingBeast]

6-24-04 Thursday Chest

Turns out the lower back pull from monday isnt too serious. Its already healing up. I was supposed to hit 320 for 5X5 today, but decided to go with some machine work instead. Dont want to risk injuring myself again as in december. I got a good workout considering I was using machines. I did alot of static holds at the end of my reps and went for a slower style of reps today. Pretty much a pure bodybuilding type routine. Ill hit the 320 for 5X5 next week. If my back feels decent by sunday Ill try for some PR's on incline and flat bench also. Heres the routine:

Hammer Strength Wide Chest Machine:

90x15 (2 45's)
180x15
270x15 (6 45's)
320x8 (6 45's, 2 25's)
270x9
270x9
270x8
230x13
230x19
230x17

Cable Flies:

70 (per side)x15
80x20
90x20
100x15
120x15

Hyper Extentions:

15 (Just to stretch the pull a little)

 

[WalkingBeast]

6-25-04 Friday Triceps,Biceps and Abs

I got a real good pump in my arms today, for the first time in a while it seems. I was tempted to take measurments, but Ive been trying to avoid that for a little while, so I didnt. My arms grew during the period that I stopped measuring them, so maybe theres something to it! A good workout overall. Ill max on those barbell curls Brute, as soon as that recent pull in my lower back is fully healed. Should be ready by next week. Heres the routine:

Triceps:

Rope Pressdowns:

70x19
90x15
110x15
130x15
140x15
150x15
160x15

Incline Bench Skull Crushers: (EZ curl bar)

90x15
110x15
130x12
140x5
110x11

V-Bar Pressdowns:

110x15
130x15
160x15

Biceps:

Alternating Dumbell Curls:

35'sx15
40x15
(Warm-ups)

Twenty-Ones: (I did 7 reps at 3 ranges of motion, for each set)

115x21
115x21
115x21 (115 is the heaviest preset bar at my gym, maybe Ill try 135 soon on the barbell)

Double-Bicep Style Cable Curls:

60 (per side)x15
70x15
80x15

Hammer Curls:

50x12
40x15
35x15

Preacher Curl Machine (pin loaded):

120x20
130x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[Tweakle]

haha avoid the curse of the tape

im not taping my arms anymore, it got too depressing

good wo bro

 

[WalkingBeast]

haha avoid the curse of the tape

im not taping my arms anymore, it got too depressing

good wo bro

haha Yea it is fucking depressing!! It fucks with my mind and can demotivate me sometimes or the other way around. You dont look like you have anything to worry about!! haha No matter how large we get well always be fucking dellusional. Something to look forward too!! Keep that shit up!!

 

[WalkingBeast]

6-27-04 Sunday Chest,Upper Chest,Speed Bench,Delts,Rear Delts, and Abs


Today was a nice workout all things considered. I wasnt too recovered, considering my triceps were sore from 2 days ago and chest was still slightly sore from thursday's all machine workout. I still managed 315x6 on flat bench which was nice, and Im sure Im good for 8 on a good day. I didnt have that speed and explosiveness today, but still did well. I hit a PR at the end of the routine with 190x31 on flat bench. I decided to rep bodyweight at the end of my routine instead of the usual 225. A fun little change to the routine. Its only a PR because I NEVER rep 190. So no big deal. 50 reps would be nice. That machine workout I did on thursday for chest got me pretty damn sore. Mainly cuz of the slow steady reps and holds at the top of the reps. A change from the usual ritual mutilation. The reason being pulling out my back again on monday. Its all better now though!! Time to kill 320 on thursday with the 5X5!! Aside from the 315x6 a pretty weak day and not the best endurance either, but satisfying nonetheless. Just a free style routine like I used to do.Heres the routine:

(191lbs before meals)

Chest:

Flat Bench Press:

135x20
225x12
275x5
315x6
315x4
300x6
275x9 3/4
190x31 (PR, Whoop De Fuckin' Doody)

Incline Bench Press:

135x20
225x16
275x4

Speed Bench: (Done as quick and explosive as possible, 30 seconds rest between sets)

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

Shoulders:

Hammer Strength Shoulder Press (Simulates behind the neck, I believe):

90x15
180x15
270x8
320x4 (With some light assistance)

Dropset on same machine: (no rest between sets)

230x8
180x4

Lateral Dumbell Raises Dropset: (No rest between sets)

35x15
30x15
25x15
15x15

Lateral Cable Raises:

50x15
60x15
(Possibly one more set with 60lbs that I forgot to record, unsure)

Rear Delts:

Reverse Machine Flies:

135x15
180x15
210x15
225x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[KillahBee]

Beast, question for ya: I want to start doing partial deads, but am not exactly sure the correct way to do them. Say I am working from the second lowest setting on the power rack - does this mean that on the descent, I am actually stopping myself once the bar is level with that setting? May be stating the obvious here, but I want to make sure. Thanks brother, and keep fucking that iron up!!

 

[Lord_Suston]

I think you should ditch the rack deads and do some normal dl's and slowly work on the poundages. Go light and work on the squat form. And for god's sake eat something.
Good job Beast

 

[KillahBee]

I think you should ditch the rack deads and do some normal dl's and slowly work on the poundages. Go light and work on the squat form. And for god's sake eat something.
Good job Beast

You talkin to me, Sus?

 

[Lord_Suston]

Mostly to Beast but in general nobody should really pull on the rack unless you gonna do 18" DL in comp or are getting ready for pl comp IMO. Going that heavy is very taxing on the body and makes it easy to get hurt. I did 565x2 and I stopped there cause my form went to shit and I was about to ripp my spine out my ass, lol...

 

[cwick0]

Time to hit chest again...5x5 today with 385. I will let you know the results and my sets/reps.

 

[cwick0]

I pulled it off today. I had to fight like hell, but i finally got 385 x 5. I thought i was done for after the first couple of sets. The rest of the workout was pretty shitty, so i have to get it back to par.
KEEP TRAINING HARD.

What's with the failure at 360 (i think)? We dont have time for that. I expect to hear from you in the next few weeks to tell me you got it.

 

[psychedout]

Cwick0 -- what are you doing hijacking this thread?

 

[WalkingBeast]

Beast, question for ya: I want to start doing partial deads, but am not exactly sure the correct way to do them. Say I am working from the second lowest setting on the power rack - does this mean that on the descent, I am actually stopping myself once the bar is level with that setting? May be stating the obvious here, but I want to make sure. Thanks brother, and keep fucking that iron up!!

I almost always work off the lowest setting, since the second lowest is right at my knee caps and is pretty awkward, also I dont like to make the lift too easy. I like to keep it as close to the floor deads as possible. All racks are different though also. Yes, you stop when the bar reaches the pins. You could even throw the weight down onto the pins if you like, since the descent isnt actually part of the lift. If your doing multiple reps off the pins (Pins in the rack that effect the setting) then just touch the pins and come back up. Or you could do what I do, and slam the bar into the pins and use the bounce to your advantage! I mainly do one rep work off the rack anyway. I like to move to the floor when doing reps. You wont have a choice but to stop at the pins. Also, lifting the weight from a higher position will allow you to lift alot more, and get used to that weight. I made my best strength gains on the deadlift (and beast lift) by switching back to the floor when I plateaud on the rack, and back to the rack when I plateud on the floor. I just keep going back and forth like that. Hope that helps

 

[WalkingBeast]

I think you should ditch the rack deads and do some normal dl's and slowly work on the poundages. Go light and work on the squat form. And for god's sake eat something.
Good job Beast

haha ThanX brother!! I make up for it when I get home, most of the time. Tonight after my back session I had over a pound of ground beef mixed in tacos with sour cream and cheese, plus half a gallon of milk so far, and still have a protein shake to take down. I didnt deadlift tonight, since I still feel some pain in my lower back. If I eat before or during training it only leads to nausea/vomitting. Thats a good idea brother! I may start doing some deads off the floor, more often, maybe even a 5X5. I may also cut down my deadlifting frequency some. I really want to bring up my upper back, more so then building my lower at the moment. My deadlift strength comes back fast also. I may try LIGHT squats tommorrow when I train legs. I was thinking of doing them on the smith machine, but not sure yet. ThanX again brother!!

 

[WalkingBeast]

Mostly to Beast but in general nobody should really pull on the rack unless you gonna do 18" DL in comp or are getting ready for pl comp IMO. Going that heavy is very taxing on the body and makes it easy to get hurt. I did 565x2 and I stopped there cause my form went to shit and I was about to ripp my spine out my ass, lol...

haha Rack deads are rough. I have to say though, they did help my floor deads alot. But it is catching up to me. I dont do them from 18", but maybe around 6". Upper shin level. I think it may very well be time to switch off to floor deads! Or just less deads overall. Im tearing myself up ALOT! When it comes down to it though, the temptation to pull off the rack is VERY strong, so Im not sure which way Ill go. ThanX again!!

 

[WalkingBeast]

I pulled it off today. I had to fight like hell, but i finally got 385 x 5. I thought i was done for after the first couple of sets. The rest of the workout was pretty shitty, so i have to get it back to par.
KEEP TRAINING HARD.

What's with the failure at 360 (i think)? We dont have time for that. I expect to hear from you in the next few weeks to tell me you got it.

Great work brother!! Im going to check out your 385 5X5 response in the other thread and respond to that as well. Awesome fucking strength! Not sure which workout your referring too. It was some weeks ago that I failed 355, but understand that it wasnt a true max attempt. I did many sets before it, including my 5X5. I havent set up for a real max attempt in a while. Probabally not since december. When I max out, Ill designate a month for maxing and each flat bench or incline workout will be set to max. My sets and reps will all be altered for that purpose. Or occasionally I may just max one day to switch things up and test my strength. Im sure Im still good for 370, but I dont want to test my max truly until Im hitting atleast 335 on the 5X5.Preferrably 350. ThanX again brother!!

 

[WalkingBeast]

6-28-04 Monday Back,Traps,Biceps,Lower Back and Abs

Today I went back to my original bodybuilding style of back training. This is really how I got most all of my upper back size, as deadlifts didnt bring me any size gains aside from traps and waist measurements. Also, my lower back is still sore (slightly pulled) and I had to work around that. A good workout though. I did traps seperately since I wasnt deadlifting today. My gym is also closing down, and Ill have to train at other locations in the mean time, until the gym re-opens on the other end of the shopping center. Could be a few months. So my workouts may change somewhat. Heres the routine:

Back:

Lat Pulldowns:

165x15
210x15
240x15
255x15
300x12 (Much stricter then when I did 300x16 a while ago)

Wide Grip Chin-Ups:

20

T-Bar Rows With Barbell (Done off the floor with barbell held by a hole in the wall):

90x15
135x10 (Stopped due to lower back pain)

Hammer Strength Iso Lateral High Row:

270x15 (6 45lb plates)
360x13-15 (8 45's)
450x10 (10 45's)
500x7 (Short of full range, 12 45's)
450x9
410x13 (8 45's and 2 25's)
410x8

Machine Shrugs (Hammer Strength):

270x15
450x15
540x15
630x15
770x5 (unsure of exact number, couldnt push it due to lower back. Machine was full with 14 45's loaded on so I put 2 35's on each handle to add some weight.)

Biceps:

Straight Bar Cable Curls:

100x15
120x15
130x15
140x15
150x15

Dumbell Hammer Curls:

40'sx15
45x15
50x12
55x10
60x10

Double Bicep Style Cable Curls:

60(per side)x15
70x15
80x13
90x10

Lower Back:

Hyper Extentions (Just to stretch the area):

15
25x15 (hanging 25lh plate at arms length, since it was on the floor already)
25x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[cwick0]

Great work brother!! Im going to check out your 385 5X5 response in the other thread and respond to that as well. Awesome fucking strength! Not sure which workout your referring too. It was some weeks ago that I failed 355, but understand that it wasnt a true max attempt. I did many sets before it, including my 5X5. I havent set up for a real max attempt in a while. Probabally not since december. When I max out, Ill designate a month for maxing and each flat bench or incline workout will be set to max. My sets and reps will all be altered for that purpose. Or occasionally I may just max one day to switch things up and test my strength. Im sure Im still good for 370, but I dont want to test my max truly until Im hitting atleast 335 on the 5X5.Preferrably 350. ThanX again brother!!

No point in maxxing. I tell everyone that if they cant do a weight for 5 reps then they arent ready for that weight yet, hence the max is somewhat pointless. Plus, when you go heavy as fuck, you have to spend a lot of time warming up. So, you nor I would really hit a true max.

 

[WalkingBeast]

No point in maxxing. I tell everyone that if they cant do a weight for 5 reps then they arent ready for that weight yet, hence the max is somewhat pointless. Plus, when you go heavy as fuck, you have to spend a lot of time warming up. So, you nor I would really hit a true max.

I agree brother! To test it truly youd need to have the perfect circumstances, many factors would have to be flawless, and a warm-up wouldnt be used, injury wouldnt be a concern. The main reason I want to max soon, is to hit 405. More of a mental thing then actually being productive for gains. That would motivate the FUCK out of me. It seems like its been a lifelong goal of mine. So thats the only reason. Aside from that I completely agree. Thats why I plan to stick with the 5X5 for a while and see how it works out (with lots of extra volume of course). ThanX again brother!!

 

[KillahBee]

No point in maxxing. I tell everyone that if they cant do a weight for 5 reps then they arent ready for that weight yet, hence the max is somewhat pointless.

I hear ya, but for me, hitting a 1 rep max pumps me up and gives me a huge boost of confidence.

 

[WalkingBeast]

I should add, to do a true max youd need some sick adrenaline as in a life or death type situation. I think that might add a few pounds to the bench!

 

[BodybuildingUniverse]

Maxing is just plain FUN! Get raged up and just see what you can do. Man against Iron - gotta love that caveman shit!

 

[cwick0]

It takes me entirely to long to ever reach my fullest potential on a max, plus why would i want to submit myself to the rigors of 475lbs.

 

[BodybuildingUniverse]

It takes me entirely to long to ever reach my fullest potential on a max, plus why would i want to submit myself to the rigors of 475lbs.

submitting yourself to the rigors? what is this - badmitton? Get under some iron bro

 

[guldukat]

Maxing is just plain FUN! Get raged up and just see what you can do. Man against Iron - gotta love that caveman shit!

Hehe

I know exactly what you mean, but CWick makes a great point, too: past a certain point, going ever heavier on the bench is a little scary (not to mention kinda pointless for a bodybuilder, outside of bragging rights of course).

 

[cwick0]

submitting yourself to the rigors? what is this - badmitton? Get under some iron bro

Not much point of going past 405, especially since i havent had a supplement (other than protein bars) in about 9 months, plus the only thing i utilized before was protein powder. As long as i can rep 405, i wont be going much higher. I feel it puts my shoulders, elbows, and pecs at a point were they could give way.

 

[WalkingBeast]

7-1-04 Thursday Chest (Cut short due to stomache)

A shitty day. My stomache was majorly cramped up and I couldnt push hard without feeling alot of pain. Didnt want to damage anything. Ended up cutting the routine short and it no doubt effected my sets. Im sure Ill hit the 320 5X5 next week though. I think it has something to do with that No-Xplode supplement, stress and my fucked up stomache condition. Was stressed the fuck out around 4am. Ill make up for it!! haha The routine:

Bench Press:

135x20
225x12
275x5

Attempted 5X5:

320x5
320x3.5
320x3

370 (fail)
315x3
350x1

Atleast I did something for the chest so it wont get weaker the next time I hit it. Ill be hitting inclines hard on sunday anyway.

 

[WalkingBeast]

7-2-04 Friday Triceps and Biceps

The routine got cut a little short at the end, but still had a good overall arm workout. I hit a PR with 135 for 21's (21 reps at three different ranges of motion), and repeated that for 3 sets. I dont usually go that heavy on the exercise, nor have I done it too often lately. Wanted to get in more hammer curls, but only got one set in. Heres the routine:

Triceps:

Rope Pressdowns:

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

Close Grip Bench Press (Smith Machine, felt awkward):

135x15
225x7
225x7

V-Bar Pressdowns:

120x15
150x15
160x15
180x10
190x6

Biceps:

Alternating Dumbell Curls (With a twist at the top, as usual):

35x15 (Warm-up)

Twenty-Ones: (7 reps at three different ranges of motion)

135x21
135x21
135x21

Preacher Curl DropsetNo rest between sets, there was no way I could remember 5 sets of numbers, but I went to complete failure on each set.)

120x17
100x??
80x??
60x9 ??
40x15

Dumbell Hammer Curls:

60'sx12

 

[zxe003]

Wow, you must've been in some major pain on chest day! That's okay, just rock that shit hard on inclines! Good shit on the heavy 21's. That shit ain't easy.

 

[TRUEsoldier]

YOUR NOT A BEAST, your a fucking monster!!!! thats some outstanding shit yo, keep it up, its always motivating reading your posts!!!!!!

 

[WalkingBeast]

Wow, you must've been in some major pain on chest day! That's okay, just rock that shit hard on inclines! Good shit on the heavy 21's. That shit ain't easy.

haha Yea it was pretty bad. Bad enough to ruin a heavy workout. ThanX for the encouragement brother!! I slaughtered the inclines pretty good today, Ill post up the results today. Those 21's are pretty exhausting. They get me breathing pretty heavy. ThanX again!!

 

[WalkingBeast]

YOUR NOT A BEAST, your a fucking monster!!!! thats some outstanding shit yo, keep it up, its always motivating reading your posts!!!!!!

Wow...ThanX brother!! That kind of encouragement really pumps me up!! With all the negative shit out there, its good to get some positive feedback!! Much appreciated!! Hows training working out for you lately? Keep KILLING that shit!!

 

[WalkingBeast]

7-3-04 Saturday Legs and Calves

I went real light today with the squats to get the form down. Im writing this 2 days later, and my legs got extremely sore from this routine. So Im planning on keeping squats in my routine from now on, and working on improving them. Maybe in a year from now theyll be decent. Hoping my deadlift strength ties in with them somehow. I was working on the depth by putting a bench underneath myself. I was able to come a few inches from the bench on each rep, but any further and I was getting pain and clicking in the tailbone area. Not sure what that is. It felt really good overall, even though it was light. Heres the routine:

Leg Extentions:

60x15
150x16
180x15
210x15

Squats:

95x15
135x15
185x15
185x15
205x15
205x15

Calves:

Seated Calf Raise:

90x15
70x15
70x15

Leg Extentions:

240x15
225x15

 

[WalkingBeast]

7-4-04 Sunday Upper Chest,Speed Bench,Shoulders and Rear Delts (11 mins Cardio) (SLAUGHTERED THAT SHIT!!)

Today was a real powerful incline workout. Maybe I was fired up by a dispute at the gas station with a sheriff. For some reason 365 was feather light today. I also threw in 11 mins of cardio on the stepper for the fuck of it. I may start doing 10 minute cardio sessions a few times a week just to try it out and see what happens. I never do any cardio aside from swimming very rarely, and when I do it will be listed in my journal. I started with the incline bench. I did 2 warm-up sets with 135 and 225. Then I hit 275 for 13.5 reps. Which is a 3/4 rep PR. I came close to 13 reps recently. Next I hit 315x6, which is my best ever, though not a record. Then I hit a very light 335x2 which is also close to my previous best. Now heres where things started to get a little violent. I went straight to 365 next, and it just flew off my chest with ease. So that was already a PR. My triceps were still pretty sore too, and chest was even a little sore. I had told the spotter not to touch the bar, but he kept his hands very close to the bar anyway. His hands did touch it, but it flew up so fast, he says he didnt even get a chance to touch the bar. The hands near the bar also gives a huge mental boost. Im real strict though, and wont be fully satisfied until I get it completely clean. Then since 365 was so light I shot up to 375. I used the same spotter, and though his hands did touch the bar, it flew up real easy. He claims he applied no pressure whatsover and said it was 100% legit. Im pretty happy with that, though in my mind its never 100% unless theres no hands within sight. This shows me my strength is becoming pretty good. If this is legit, then my incline has just exceeded my flat bench by 5lbs. But then again, if I benched with that extra confidence (having the hands around) my bench would likely shoot up as well! Then I attempted 385 with the spotters hands on the bar and he claims he gave me 5lbs assistance only, but still skepticle of course. Then I said fuck it and slapped 4 plates on there and did an assisted rep with 405 just to see how it felt. Went up nice, and spotter claims he assisted very little, and only at the upper part of the lift. Guess its good enough to add 375 to my stats in my signature, but in my mind I still have to hit those weights with no hands in sight. Was cool though, this powerlifter dude who used to bench 475 raw was real impressed, said hes never seen anyone do that much on the incline. So it felt good to have a strong day again. Then I went back down again, and ended the routine with a little bit of shoulders, speed bench, rear delts and some cardio. Heres the routine:

(193lbs with clothes on before meals)

Incline Bench:

135x21
225x13
275x13.5 (3/4 rep PR)
315x6
335x2
365x1 (spotters hands lightly around bar or gliding near by)
375x1 (spotters hands lightly around bar)
385x1 (Assisted, spotters hands lightly around bar, Spotter claims 5lbs assistance only.)
405x1 (Assisted, spotters hands lightly around bar, spotter claims only 10-15lbs assistance on upper portion of lift.)
315x3.5
275x8-9
190x25

Speed Bench: (30 seconds rest between sets, reps done as quickly and explosively as possible)

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

Shoulders:

Dumbell Laterals:

25x15
Then Straight to 30x15 (No rest between sets)
-----------------------------------------------
30x15
Then Straight to 25x15
And 20x15 (With no rest between sets)

Cable Laterals:

50x15
50x15

Rear Delts:

Reverse Machine Flies:

165x15
195x15
225x15

 

[Allon]

Your workout is amazing beast. Nothing more to say.

 

[WalkingBeast]

Your workout is amazing beast. Nothing more to say.

ThanX alot brother!! I need all the encouragement I can get!! Its just something Ive worked up to over the years. Im glad it can inspire some others!! PM me anytime brother. ThanX again!!

 

[cwick0]

I Got It!

 

[WalkingBeast]

I Got It!

What did you get? Sounds like you KILLED that shit though!! Awesome shit!!

 

[BodybuildingUniverse]

Maybe I was fired up by a dispute at the gas station with a sheriff.

Do tell more.

VERY nice lifts on the incline dude!

 

[WalkingBeast]

Do tell more.

VERY nice lifts on the incline dude!

haha ThanX brother!! I screeched into a gas station parking lot to get a granola bar, and some fat dude with sunglasses blurts out that I should trade my car in for a mustang. I didnt realize it was addressed towards me at first, and walked into the gas station. As I came out, I realized and I said "Whats up bro!?!" in a hostile way. He tells me some shit about how hes running for sheriff, a desert storm veteran Etc. Like I give a fuck. Then he tells me hes got something for me, and pulls out a little poster with his name on it, and tells me to vote for him. Hes running for sheriff. Then hes complimenting me on weight lifting and saying he likes the Beast logo on my rear windsheild. He had his friends with thier military gear on too. haha Was ready to jump on those motherfuckers. Then he gives me the peace sign as I leave, Six Feet Under blasting from my car. Inside I was hoping hed push me just a little farther. Thats what those fuckers want though. Id still skin the fucker!! haha
Ahhhhhhh....Happy Days!!

 

[cwick0]

LMAO!
AWESOME BEAST!

5x5 for 405 like i said earlier (lol).

 

[WalkingBeast]

LMAO!
AWESOME BEAST!

5x5 for 405 like i said earlier (lol).

And like I said earlier AWESOME FUCKING STRENGTH BROTHER!! But I know you wanted to hear that shit again!! KILL THAT SHIT!!

 

[cwick0]

Ahh no big deal. I am a pretty modest person so it wasnt a big deal today. My parnter was more outspoken, shocked, and proud than i was. I just look at it as another day in the office.

 

[WalkingBeast]

Ahh no big deal. I am a pretty modest person so it wasnt a big deal today. My parnter was more outspoken, shocked, and proud than i was. I just look at it as another day in the office.

Keep taking care of FUCKING business brother!!

 

[WalkingBeast]

7-5-04 Monday Back and Biceps (10 minutes of cardio)

Today was a very low energy day, and sleep schedule was off. I was also feeling some strain in my lower back on both sides. I didnt want to pull anything out for the up and coming bench day on thursday. Not a good workout overall, but I got it done. Im still taking some time off deadlifts to recover my lower back as well as focus on the upper back more. For biceps I focused on hammer curls mostly since Im looking to add thickness to my brachialis. Im hitting biceps twice a week now, on back day the emphasis is mostly on hammer curls. My gym just closed down today, so Ill be training at other Gold's Gym locations for a while. Im throwing in 10 mins of cardio occasionally to see what happens. Heres the routine:

Back:

Lat Pulldowns:

165x15
195x15
225x15
210x15
210x15

Hammer Strength Iso Lateral High Row:

180x15
270x15
360x15
450x8 (10 45lb plates)

Wide Grip Chin-Ups:

15

Lat Pulldowns:

210x15
210x15

Biceps:

Dumbell Hammer Curls: (alternating, straight up and down motion, not to the sides)

35'sx15
40x15
55x15
65x12
50x20

Rope Hammer Curls On Cable Machine (Rope is attached to bottom pulley and I curl the weight stack up with palms facing my sides, like a dumbell hammer curl):

100x15
120x15
140x15
150x15

Double-Bicep Style Cable Curl:

60 (per side)x15
70x15
80x15

10 minutes of cardio on stepper

 

[cwick0]

Be careful and dont do to much cardio, you will LOSE too MUCH WEIGHT, WE NEED TO GET YOU OVER 200 FINALLY

 

[WalkingBeast]

Be careful and dont do to much cardio, you will LOSE too MUCH WEIGHT, WE NEED TO GET YOU OVER 200 FINALLY

You wont have to worry about that brother!! I just want to make sure Im a fairly solid 200 when I get there!! The cardio is very minimal though, and if I see any drop in size or strength its gone. Hopefully Ill hit 200 sometime this year. My home scale always puts me at 195 when I wake up, but I dont think its too accurate. The gym scales can put me at 195 with a good deal of water in my stomache and light clothes on, but I usually come in at 191-193. Ive gotten my home scale to read 200 on a full stomache. But I mainly count my waking weight, and on a stricter scale. ThanX for the encouragement brother!!

 

[cwick0]

TAKE IT EASY ON THE LAT PULLDOWNS...you are making me feel like a big PUSSY. lol

 

[WalkingBeast]

TAKE IT EASY ON THE LAT PULLDOWNS...you are making me feel like a big PUSSY. lol

I felt like a little pussy on monday! Those "heavy flow" days are KILLING me brother!! ThanX again!!

 

[WalkingBeast]

7-8-04 Thursday Chest,Speed Bench,Abs (10 mins cardio)

Not a strong day today. I had to switch gyms and the new equipment always throws me off a little too. I used this thicker bar, and wasnt sure if it weighed more. The first bar had this sharp knurling on the bar that would grip into my sternum. I was fine with the scraping, but the sticking part was a hinderance. I still felt it though. Ill be doing 5X3 next week with 325 for 4 weeks, (going up 5lbs per week) or until I hit a plateau on that, then Ill go back to 5X5 with 320. Ill be switching gyms again next week while I look for a decent place to train chest. Also Ive basically been off the NO2/creatine supplement for the last week. I just picked up another jug of No-Xplode so that should help too. Chest was a little sore for some reason. The 325 for 5X3 wont be a problem though, hope to get it up to 335-340 before going back to 320 for 5X5. Eating hasnt been too good lately either. Eventually when I get a printer, I plan to make this a diet and training journal, just like my written journal. Then I wont need to hand write all my information and then come on here and type it all out as well. Will be much easier. And also more complete. Heres the routine:

(Weighed 190lbs before meals)

Flat Bench Press:

135x20
225x12
275x5

5X5 Routine (failed,weight may have been heavier due to thicker bar):

320x5
320x4.75 v
320x4.75 (just short of lockout)
320x4.75 ^
320x3

350x1
365x(fail)
300x3
275x6
190x25

Speed Bench: (30 seconds rest between sets, weight done as quickly and explosively as possible)

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

Hammer Strength Wide Chest Machine:

180x15
270x13 (6 45's)
360x5
410x3 (10 45's)
320x11 (6 45's, 2 25's)

Abs:

Roman Chair Sit-ups (Decline bench):

35 (at regular height)
35 (at a steep decline)
15 (maximum decline)

(10 mins cardio on stepper)

 

[WalkingBeast]

7-9-04 Friday Biceps and Triceps (9:45 mins cardio)

Today was a decent workout. Energy was really low, but I still got a decent workout in. Less sets then normal on triceps. I was considering maxing on the barbell curls today, but I want to wait until my lower back feels 100% before doing that. Still want to squat and possible deadlift again soon. Using the rope for triceps, at this other gym, I felt it ALOT. Seems to be a better angle to the machine at my other gym. I just stuck with that exercise, so no variety in this triceps session. Heres the routine:

Biceps:

Alternating Dumbell Curls:

35x15
50x15
70x8
75x7

Barbell Curl:

135x15 (decided against it, lower back is still a little pulled)

Dumbell Hammer Curls:

50x15
60x15
75x12

Double-Bicep Style Cable Curls:

60 (per side)x15
90x15
100x12
90x14

Triceps: (Held the contractions, spreading the rope outwards)

70x15
90x15
120x15
130x15
140x11
150x15
160x15
170x10
180x10
150x12

(9:45 mins cardio, gym closed suddenly)

 

[TRUEsoldier]

Great shit man, hope you get to that 405 soon, just keep up the determination. Also I know what you mean about getting over the 200 mark, I'm 6' and I finally broke it a couple of months ago, but right when I started to do any cardio (just 30 minutes 3 times a week) I lost about 10lbs in about 2 weeks!!! talk about suckin...love the journal, I just started a new routine that will carry me out for the next 9 weeks, that will cover everything, from routine, mood, food, supplements, times and all that shit...cuz it seems to work for you guys well, and a great way to learn from your own mistakes. Hope to hear more good shit soon....Peace

 

[WalkingBeast]

Great shit man, hope you get to that 405 soon, just keep up the determination. Also I know what you mean about getting over the 200 mark, I'm 6' and I finally broke it a couple of months ago, but right when I started to do any cardio (just 30 minutes 3 times a week) I lost about 10lbs in about 2 weeks!!! talk about suckin...love the journal, I just started a new routine that will carry me out for the next 9 weeks, that will cover everything, from routine, mood, food, supplements, times and all that shit...cuz it seems to work for you guys well, and a great way to learn from your own mistakes. Hope to hear more good shit soon....Peace

ThanX alot brother!! The kind words are MUCH appreciated!! I hope to hit that 405 soon too!! This year would be plenty soon for me. Ive learned to have some patience, and Im happy aslong as I see SOME progress within one year's time. Ive learned to accept slow gains. But Ill continue to punish myself at every opportunity. My legs are now becoming a new goal for me. I never cared much about them before, and I grinded out reps on the leg press til I vomitted weekly, for years with little to show for it. My legs got extremely dense but not too big. Now Ill be trying some different things for them, including squats. When I get some nice lifts, especially the 405 on the incline or flat Ill video tape them and post them up for sure. I know what you mean brother. Reaching 200 has been rough for me as well. I did hit it on my home scale, on a pretty full stomache, but Im pretty sure that scale is off. I use a stricter doctor scale at the gym to weigh myself more accurately. Of course all scales are different. My gym closed down so Ill be using a different scale/scales for the time being. Now with the 10 mins of cardio a few times a week, I may start losing some weight. If it causes a problem Ill stop it all together. I thought it would be good to keep the heart somewhat healthy, arteries less clogged, and for a little endurance, and possible to get a little more defined. I was just as strong, if not stronger at 185-188 before my injury in december, so when I see myself hitting 192-195 after the injury, I start to wonder whats up with the weight gain. I want to be a quality 200lbs. My waist is actually smaller now and Im still between 190-195. So maybe I did gain some muscle somewhere. haha It dont think it would be hard to hit 200lbs at all, with the creatine/NO2 supplement and my old bulking diet, but Ive been trying a cleaner diet with more emphasis on protein then calories for the time being. Just to experiment. Its also cheaper, healthier and can all be prepared at home. Congrats on breaking 200!! Thats a big milestone. Let me know how the routine works out for you. Im sure it would be a pain to keep a journal with all the shit going on over there. I agree, I look back on my old journals all the time. Since Ive had all these bad situations happen to me through out the years, I can look back and see what I did to fix the problems. Such as losing 30lbs from graveshift security. Its inspirational as well as useful. ThanX for all the encouragement and keep hitting it hard!!

 

[InTraining]

Hey Beast...would you mind posting up what a typical day looks like for you in terms of eating?

 

[WalkingBeast]

Hey Beast...would you mind posting up what a typical day looks like for you in terms of eating?

Sure. Check out my diet journal, which recorded every eating day from 3-14-04 to 5-3-04:

http://www.elitefitness.com/forum/showthread.php?t=308131&highlight=beast+diet+journal

My eating hasnt been as consistent lately though. But it should be getting back to what you see in the journal. I always have some inconsistent days. Also check out this link:

http://www.elitefitness.com/forum/showthread.php?t=317175&page=4&pp=20&highlight=beast+diet+journal

Thats some samples from my old bulking diet which was perfect for gaining weight. I cant really afford it anymore, also its extremely hard for me to put down that many calories without vomitting these days. Nerves are worse I believe. The link also includes my record eating day of 441 grams of protein. Hope that helps

 

[InTraining]

Sure. Check out my diet journal, which recorded every eating day from 3-14-04 to 5-3-04:

http://www.elitefitness.com/forum/showthread.php?t=308131&highlight=beast+diet+journal

My eating hasnt been as consistent lately though. But it should be getting back to what you see in the journal. I always have some inconsistent days. Also check out this link:

http://www.elitefitness.com/forum/showthread.php?t=317175&page=4&pp=20&highlight=beast+diet+journal

Thats some samples from my old bulking diet which was perfect for gaining weight. I cant really afford it anymore, also its extremely hard for me to put down that many calories without vomitting these days. Nerves are worse I believe. The link also includes my record eating day of 441 grams of protein. Hope that helps

Thanks a lot man!! Just want to see what is fueling the beast...maybe get some ideas for my own diet...k to you


You must spread some Karma around before giving it to WalkingBeast again

 

[cwick0]

ThanX alot brother!! The kind words are MUCH appreciated!! I hope to hit that 405 soon too!! This year would be plenty soon for me. Ive learned to have some patience, and Im happy aslong as I see SOME progress within one year's time. Ive learned to accept slow gains. But Ill continue to punish myself at every opportunity. My legs are now becoming a new goal for me. I never cared much about them before, and I grinded out reps on the leg press til I vomitted weekly, for years with little to show for it. My legs got extremely dense but not too big. Now Ill be trying some different things for them, including squats. When I get some nice lifts, especially the 405 on the incline or flat Ill video tape them and post them up for sure. I know what you mean brother. Reaching 200 has been rough for me as well. I did hit it on my home scale, on a pretty full stomache, but Im pretty sure that scale is off. I use a stricter doctor scale at the gym to weigh myself more accurately. Of course all scales are different. My gym closed down so Ill be using a different scale/scales for the time being. Now with the 10 mins of cardio a few times a week, I may start losing some weight. If it causes a problem Ill stop it all together. I thought it would be good to keep the heart somewhat healthy, arteries less clogged, and for a little endurance, and possible to get a little more defined. I was just as strong, if not stronger at 185-188 before my injury in december, so when I see myself hitting 192-195 after the injury, I start to wonder whats up with the weight gain. I want to be a quality 200lbs. My waist is actually smaller now and Im still between 190-195. So maybe I did gain some muscle somewhere. haha It dont think it would be hard to hit 200lbs at all, with the creatine/NO2 supplement and my old bulking diet, but Ive been trying a cleaner diet with more emphasis on protein then calories for the time being. Just to experiment. Its also cheaper, healthier and can all be prepared at home. Congrats on breaking 200!! Thats a big milestone. Let me know how the routine works out for you. Im sure it would be a pain to keep a journal with all the shit going on over there. I agree, I look back on my old journals all the time. Since Ive had all these bad situations happen to me through out the years, I can look back and see what I did to fix the problems. Such as losing 30lbs from graveshift security. Its inspirational as well as useful. ThanX for all the encouragement and keep hitting it hard!!

BEAST,
REMEMBER ONE THING!

THE BIGGER YOU GET, THE LONGER IT CAN TAKE TO MAKE GAINS. You have to worry about the plateaus and about all of your other muscles being balanced to be able to add more weight when you are already training heavy as fuck.

"KEEP KILLING THAT SHIT!"

 

[GOHVYORGOHME]

7-3-04 Saturday Legs and Calves

I went real light today with the squats to get the form down. Im writing this 2 days later, and my legs got extremely sore from this routine. So Im planning on keeping squats in my routine from now on, and working on improving them. Maybe in a year from now theyll be decent. Hoping my deadlift strength ties in with them somehow. I was working on the depth by putting a bench underneath myself. I was able to come a few inches from the bench on each rep, but any further and I was getting pain and clicking in the tailbone area. Not sure what that is. It felt really good overall, even though it was light. Heres the routine:

Leg Extentions:

60x15
150x16
180x15
210x15

Squats:

95x15
135x15
185x15
185x15
205x15
205x15

Calves:

Seated Calf Raise:

90x15
70x15
70x15

Leg Extentions:

240x15
225x15

Hey Beast, I've been reading your journal for awhile now and you have more motivation than anyone I've met(KEEP IT UP!) One question: Why did you do Ext's before Squat? I'm not knocking it, but just curious. I have always done my compound movements first. Was it just to change it up abit, or is that what you usually do? As always, KEEP KILLING THAT SHIT!(LOL, I've always wanted to type that!

 

[WalkingBeast]

Thanks a lot man!! Just want to see what is fueling the beast...maybe get some ideas for my own diet...k to you


You must spread some Karma around before giving it to WalkingBeast again

No problem brother!! Means alot that you took interest! Let me know how it works out for you. KILL THAT SHIT!!

 

[WalkingBeast]

BEAST,
REMEMBER ONE THING!

THE BIGGER YOU GET, THE LONGER IT CAN TAKE TO MAKE GAINS. You have to worry about the plateaus and about all of your other muscles being balanced to be able to add more weight when you are already training heavy as fuck.

"KEEP KILLING THAT SHIT!"

ThanX brother!! Hopefully itll all come together. Im sure itll take a long time. I think Im going to start on the M1T and see what happens with that. Ill be sure to post the results. ThanX again brother!!

 

[WalkingBeast]

Hey Beast, I've been reading your journal for awhile now and you have more motivation than anyone I've met(KEEP IT UP!) One question: Why did you do Ext's before Squat? I'm not knocking it, but just curious. I have always done my compound movements first. Was it just to change it up abit, or is that what you usually do? As always, KEEP KILLING THAT SHIT!(LOL, I've always wanted to type that!

ThanX for reading the journal brother!! Appreciate the kind words! Well, at this point my squats are very weak anyway. I have a ways to go in developing my form and Im not sure when itll come together. The leg extentions are a warm-up for my knees mainly, but I throw in a few heavier sets anyway just to hit the quads a little. Then Ill do some more to finish up after squatting. I do that most of the time, but keep in mind I just started squatting. Ive never done them consistently before. haha ThanX again brother!! Keep KILLING that shit yourself!!

 

[InTraining]

No problem brother!! Means alot that you took interest! Let me know how it works out for you. KILL THAT SHIT!!

String cheese, beef jerky, unsalted peanuts....all things I will be picking up soon....

Good idea to have high protein\high cal snacks throughout the day!!

 

[GOHVYORGOHME]

ThanX for reading the journal brother!! Appreciate the kind words! Well, at this point my squats are very weak anyway. I have a ways to go in developing my form and Im not sure when itll come together. The leg extentions are a warm-up for my knees mainly, but I throw in a few heavier sets anyway just to hit the quads a little. Then Ill do some more to finish up after squatting. I do that most of the time, but keep in mind I just started squatting. Ive never done them consistently before. haha ThanX again brother!! Keep KILLING that shit yourself!!

Yup, makes total sense warming up the joint before going into battle. Keep it up!

 

[WalkingBeast]

String cheese, beef jerky, unsalted peanuts....all things I will be picking up soon....

Good idea to have high protein\high cal snacks throughout the day!!

Glad you found some ideas you could use. I had to find a way to get in extra protein, cuz I hate forcing down whole meals at a time, especially after Im full from previous meals. Just dont like eating in general. One meal is fine, anything more gets me pretty nauseous. I found milk, string cheese, peanut butter and beef jerky to be great snacks for added protein, and they really add up. 5 string cheeses is 40 grams of protein for example. Im always looking for more ways to get in the extra protein as well.

 

[WalkingBeast]

Yup, makes total sense warming up the joint before going into battle. Keep it up!

ThanX brother!! Keep training hard yourself!!

 

[WalkingBeast]

7-10-04 Saturday Legs and Lower Back

I started the 5X5 with squats. My depth still sucks. Im coming within a few inches of the bench. The problem is still there even with 135. If I go all the way down to the bench I get some painful clicking and seems like a bad thing. It only gets worse with the heavier weights. Guess Ill do what I can on the depth and just progress from there for now. Seems better then not squatting at all. Im training at multiple NEW gyms now (new for me) so Im using different equipment as youll see. A good deal of volume today. I tried to go as deep as possible on the plate loaded Cybex squat press as well. Its a real smooth machine, like it alot. Seems I can get good depth on it too.Heres the routine:

Leg Extentions:

110x15
150x15
190x15
210x15
230x15

Squats:

135x12
185x15

5X5:

210x5
210x5
210x5
210x5
210x15

210x15

Cybex Plate Loaded Squat Press:

6 platesx15 (6 45lb plates)
8 platesx20
10 platesx20
12 platesx15
14 platesx15

Seated Calf Raises:

90x15
90x15
90x15
90x15

Rotary Calf:

150x20
190x20
230x20
190x20

Leg Extentions:

150x15
210x12

Leg Curls:

90x15
130x10
130x15
130x10

Lower Back:

Hyper Extentions:

15
45x15 (45lb plate at arm's length)
90x15
135x15 (3 45lb plates at arm's length)

 

[view]

I'm glad to see there are some bros on the board who still like to do volume training.

 

[WalkingBeast]

7-11-04 Sunday Upper Chest,Shoulders,Rear Delts,Abs and Lower Back (10 Mins Cardio)

I did inclines at a new gym today. The bench is definately different then what Im used too. My strength was much reduced today using this bench. I could have adjusted my position however by sliding down the bench more and getting an arch. That seems to make it more like a flat bench though. Maybe my incline has been becoming more like a flat bench lately. I did it strict just to feel it out, and I definately felt it in the upper chest more and got a good pump. I may try doing inclines like this for a few weeks/months while my gym is closed to see if it brings any extra upper chest development. The bench has no platform to spot on, so basically if you fail your fucked. I got a spotter anyway for the 275 set. My incline days almost felt like another flat bench day,possibly why the lifts have been so close to each other. It sucks to go lighter and use less reps but Ill see what it does for now. I tried a cybex shoulder press and incline press machine too (plate loaded).Pretty nice machines. Some pretty heavy upright rows too. Some PR's most likely too.Heres the routine:

Upper Chest:

Incline Bench Press: (Different angle then usual,Different bench)

135x20
225x12
275x7
275x5
225x15
225x12
225x10

Cybex Incline Press (plate loaded):

90x15
180x15
270x12.5
320x7.5
270x9

Shoulders:

Cybex Shoulder Press (plate loaded):

90x15
180x14
270x7.5
230x9

Lateral Dumbell Raise Dropsets: (No rest between sets)

35x15
30x15
25x15
20x15
15x15

Cable Lateral Raises:

50x15
60x15
60x15

Upright Rows (with barbell):

135x15
185x12 (Possible PR, havent done these in a LONG time)
205x12 (Another Possible PR, Its been a long time)

Rear Delts:

Reverse Machine Flies:

135x15
165x15
225x15
255x9 (250+ are all PR's since the machines Ive used in the past maxed at 250)
270x9
300x8

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Lower Back:


Hyper Extentions:

15
45x15
45x15

 

[Tweakle]

strict inclines might even help get you stronger at arched ones

whats that cybex press like, is it like a hammer machine?

 

[GOHVYORGOHME]

strict inclines might even help get you stronger at arched ones

whats that cybex press like, is it like a hammer machine?

This is what I came up with on their site:

http://www.cybexintl.com/mainsite/products/Strength/PlateLoaded/UBConvergingInclinePress5252.aspx


We had one at my old gym and it was built a little different. It was a fixed bar(couldn't move arms independently). The weight was also loaded at the rear and had quite a long arm to put the weight on, making the weight feel even heavier due to the leverage.

 

[cwick0]

Today's chest workout:

Incline (45 degree) barbell:
135x20
225x10
275x6
315x5
315x5
315x5
315x5
315x7

flat dbs:
100x10
110x10
120x8

cables:
80x10
100x10

Not to shabby for a hard days work in the gym and not doing inclines in the past month

 

[WalkingBeast]

strict inclines might even help get you stronger at arched ones

whats that cybex press like, is it like a hammer machine?

ThanX brother!! That might even translate to flat bench as well. I dont mind switching things up, even though it hurts a little mentally. haha Fucks with the ol cranium a bit. Itll probabally only be til my gym reopens which could be a few weeks or months depending. The cybex is nice. It reminds me of a Hammer Machine. Its plate loaded, and instead of rubber stops it has these hard plastic stops, so you cant really bounce at the bottom as with the hammer, it just makes a loud smack! haha The Cybex incline feels much better then the Hammer Incline IMO. I dont like the hammer incline, feels stressful on my collar bone, and angle doesnt feel right. This one is nice. Its smooth too just like the hammer machine. Keep KILLING that shit!! You inspire the FUCK out of me! ThanX again brother!!

 

[WalkingBeast]

This is what I came up with on their site:

http://www.cybexintl.com/mainsite/products/Strength/PlateLoaded/UBConvergingInclinePress5252.aspx


We had one at my old gym and it was built a little different. It was a fixed bar(couldn't move arms independently). The weight was also loaded at the rear and had quite a long arm to put the weight on, making the weight feel even heavier due to the leverage.

That looks like the one. I think its heavier feeling then the Hammer machine, but its hard to tell. GO KILL THAT SHIT!!

 

[WalkingBeast]

Today's chest workout:

Incline (45 degree) barbell:
135x20
225x10
275x6
315x5
315x5
315x5
315x5
315x7

flat dbs:
100x10
110x10
120x8

cables:
80x10
100x10

Not to shabby for a hard days work in the gym and not doing inclines in the past month

Excellent strength!! I now step down from the incline bench. FOR NOW!! With all that benching strength I know you got more in you!! So go KILL THAT SHIT and report back!!


Im justa little guy...

 

[cwick0]

You look like one crazy sob in the pic, but I LOVE IT. HARDCORE TO THE EXTREME.

I will be hitting 325 or 335 next week, so we will see how things go.

KEEP KILLING THAT SHIT!

 

[WalkingBeast]

You look like one crazy sob in the pic, but I LOVE IT. HARDCORE TO THE EXTREME.

I will be hitting 325 or 335 next week, so we will see how things go.

KEEP KILLING THAT SHIT!

ThanX for the encouragement brother!! Go KILL THAT SHIT!! 335 should be NO problem!

 

[WalkingBeast]

7-12-04 Monday Back,Traps,Lower Back,and Abs (10 mins cardio)


A good workout today. I didnt set the height right on the shrugs, so the bar kept smacking the pins and the plates started moving outward since I didnt have any collars. Good enough though. Legs were still extremely sore. Ill probabally deadlift again next monday. Heres the routine:

Back:

Lat Pulldowns:

165x15
195x15
225x15
240x15
270x15
300x15 (Stack)

Hammer Strength Iso-Lateral Wide Pulldown:

2 Plates (2 45's)x15
4 Platesx15
6 Platesx15
6 Plates, 2 Quartersx12
8 Platesx8

Hammer Strength Iso-Lateral Row: (Machine felt awkward)

6 Platesx15
4 Plates, 2 Quartersx15
4 Plates, 2 Quartersx15

Wide-Grip Chin-ups:

12

Traps:

Barbell Shrugs:

225x15
315x15
405x9
455x8
365x15

Lower Back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Then 10 mins cardio on stepper

 

[JKurz1]

Nice work haus!

Boy, all machines????? On back day???????? What are you ill? I got back today too.....Maybe I'll steal your routine, although it would help if we had hammar equip.....do have a pretty good iso row though.......

 

[WalkingBeast]

7-13-04 Tuesday Biceps and Abs (10 mins cardio on stepper)


I was going to take today off, but I went down to the gym since they were offering free food, and a "Battle Of The Biceps" competition with a prize. I ate pizza hut,chicken wings, a peanut butter sandwhich and some of a protein shake until full, then entered the competition. It was a bullshit competition though.I won. Afterwards, I decided to finish off my biceps and hit some abs and cardio since I was already there. Heres the routine:

Alternating Dumbell Curls; (Warm-up before the competition)

40x12-15

Standing Curls (With EZ curl Bar): (These two sets were the competition)

90x19 in One minutes time (PR due to the strictness of the set.Very strict, no momentum reps, as they were monitored by a judge. Stopping completely at the bottom then back up, slow and controlled)

100X13 Negatives in One minutes time (Also slow and controlled. Very easy)

Alternating Dumbell Curls:

55x12
60x10
50x11

Dumbell Hammer Curls:

55x15
70x10
60x15

Preacher Curl Machine (pin loaded):

90x15
130x15
120x15

Rope Hammer Curls (on cable machine):

120x15
140x15
160x11
140x15

Double-Bicep Style Cable Curls:

80 (per side)x15
90x11
80x14

Standing Barbell Curls:

135x6

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

(10 mins cardio on stepper) (20 sets total for biceps)

 

[WalkingBeast]

Nice work haus!

Boy, all machines????? On back day???????? What are you ill? I got back today too.....Maybe I'll steal your routine, although it would help if we had hammar equip.....do have a pretty good iso row though.......

haha Yea I was pretty torn up in my legs. Walking was painful, especially in the hamstrings. So theres no way I wouldve been able to do barbell rows, and even dumbell rows woudnt have been 100%. Atleast with the machines I can push myself to the fullest, without legs getting in the way. Next monday should be more freeweight, and hopefully deadlifts. ThanX for the encouragement brother!!

 

[WalkingBeast]

7-15-04 Thursday Chest

A fucked up session today. I ended up in two different gyms, since I switched gyms midway through my chest workout. The bench didnt feel right. Hate adjusting to new equipment. My chest and shoulders were still sore too for some reason. A weak day. Heres the routine:

Flat Bench:

135x20
225x12
315x2 (fucking weak)
315x3 (still fucking weak)

After these sets I left the gym and went over to another gym, which took some time.

135x20 (again)
275x5 (warm-up)
315x4 (still weak as fuck)
335x1
360 (1/2 way up)
275x4 (Fucking WEAK)

Hammer Strength Wide Chest:

180x15
270x15
360x8
450x2
320x13-14
320x7 (with little rest)

SHIT day. Next week should be better, and I may hit inclines on a similiar bench to the one I was using before, or I may do them on the stricter incline at the other gym. Unsure at the moment. I went back to doing my Free-for-all training style rather then the 5X5 and 5X3. The 5X5 seems like it was good for getting back most of my strength, but doesnt seem to do much for me as far as progressing in strength or chest size. My chest is still pretty flat, not nearly as full as before. I may stick with my old routine for a while, will see how I feel.

 

[TRUEsoldier]

hey bro, stay focused, dont let one bad workout get you all down and shit. Remember that you hve to have a bad day once and awhile to have a really fucking good day. Just stay focused and dedicated. Stick to what works, every once and awhile it is good to change up and shit. Keep the faith BRO and keep killlin that shit!!!!

 

[BodybuildingUniverse]

Beast, without reading the entire thread, it sure seems like you blast the shit out of your chest - going to a max - almost every workout. When's the last time you took a week off? Not sure if you are training natural or not but that routine and workload can sure get you into a stalemate quickly. Have you been consistently gaining or is 335 x 1 old news for you?

And where are the squats man? haha

 

[Allon]

Beast, without reading the entire thread, it sure seems like you blast the shit out of your chest - going to a max - almost every workout. When's the last time you took a week off? Not sure if you are training natural or not but that routine and workload can sure get you into a stalemate quickly. Have you been consistently gaining or is 335 x 1 old news for you?

And where are the squats man? haha

I also thought of this. Beast, I am pretty sure from your posts that you will NOT like this idea but maybe you need a week off. then come back and start off with high reps lower weight.... Just an idea but I think the rest and deconditioning will suit you at the point you are at. Maybe try something like HST. Also, the training you do is high volume like GVT and I know with GVT 8 weeks max is recommended before going back to something less hardcore otherwise injury as well as a platue are around the corner.
I know you are used to this training so maybe you are not a high risk but in any case, there is a point where resting is the best way to progress.

 

[WalkingBeast]

hey bro, stay focused, dont let one bad workout get you all down and shit. Remember that you hve to have a bad day once and awhile to have a really fucking good day. Just stay focused and dedicated. Stick to what works, every once and awhile it is good to change up and shit. Keep the faith BRO and keep killlin that shit!!!!

ThanX brother!! Im trying not to let that shit get to me as much as it once did. Luckily I have 2 chances every week for a good bench workout. Sunday Ill be hitting inclines, and may even travel farther to go to the gym that has the incline bench Im accustomed too. The inclines I did last week were stricter due to the bench, and me not being accustomed to it, but Id rather work on the bench that Ive been progressing on, and maybe throw in some other type of incline work for the upper chest to finish it off. Ive been on the Methyl-1-Testosterone (M1T) at only 10mgs a day and havent noticed anything yet. I always feel pretty beat up anyway, so the sides will probabally go unnoticed. Ill let you know how it works out by the end of the month. I should be bumping it up to 15mgs next week. I know what you mean brother. Often I can have a horrible week right before a PR week. Strange how it works that way. My bench strength can be very unpredictable sometimes. ThanX again for the encouragement brother!! Keep KILLING that shit!!