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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
JKurz1 said:
ThanX brother!!
The workout still ends up taking a few hours since I take my time, make sure to recover well between sets, and also wait for my training partner to finish his sets, and spot him as well. He hit 3 PR's on the one rep max, 415,420 and 425 so that preparation also takes some time. The volume has been a little lower then usual. Since Ive been at different gyms lately, I havent been doing the heavy cable flies either. Also speed bench is with inclines, and that adds another ten sets to the volume. Overall Im still hitting 35-40+ sets of chest each week. Split into two seperate sessions. So my volume hasnt been decreased too much, and it varies from week to week. Always trying to eat enough!! ThanX again brother!!
7-30-04 Friday Triceps,Biceps,Abs and Lower Back
Triceps:
Rope Pressdowns:
70x15
90x15
110x15
120x15
130x15
140x15
Incline Skull Crushers: (With EZ curl bar, and done above and behind head as usual)
90x15
120x15
140x10
150x6
120x13
120x12
Biceps:
Alternating Dumbell Curls:
35x15
Twenty-Ones: (7 reps done at 3 different ranges of motion)
140x21 (small PR)
Alternating Dumbell Curls:
55x8
45x15
Dumbell Hammer Curls:
60x15
75x12
Rope Hammer Curls:
120x15
130x15
150x15
Double-Biceps Style Cable Curls:
70 (per side)x15
80x15
90x15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Lower Back:
Hyper Extentions:
30
15
Triceps:
Rope Pressdowns:
70x15
90x15
110x15
120x15
130x15
140x15
Incline Skull Crushers: (With EZ curl bar, and done above and behind head as usual)
90x15
120x15
140x10
150x6
120x13
120x12
Biceps:
Alternating Dumbell Curls:
35x15
Twenty-Ones: (7 reps done at 3 different ranges of motion)
140x21 (small PR)
Alternating Dumbell Curls:
55x8
45x15
Dumbell Hammer Curls:
60x15
75x12
Rope Hammer Curls:
120x15
130x15
150x15
Double-Biceps Style Cable Curls:
70 (per side)x15
80x15
90x15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Lower Back:
Hyper Extentions:
30
15
Mike_Rojas
New member
BEAST!!
WalkingBeast said:
Mike_Rojas said:
Hey brother!! Where you been? Good to see you back!! Hows training been? Keep KILLING that shit!!
cwick0 said:
I never really felt those a whole lot. Also I train chest 2X a week so my chest is sore during that period and close grips would surely overtrain the area. Any way you think I could incorporate them into my routine? Keep KILLING that shit brother!! Heres my basic routine without all the small muscle groups:Monday: Back and biceps
Tuesday: off
Wednesday: off
Thursday: Flat bench and extras for chest
Friday: Triceps and biceps
Saturday: Legs
Sunday: Inclines,extra for chest,speed bench,shoulders
8-1-04 Sunday Upper Chest and Speed Bench
The gym closed before I could finish my routine. Wanted to hit shoulders and rear delts also, along with some ab and lower back work. This was the best Ive done on the strict incline bench.
(Workout was around 1 hour only)
Strict Incline Bench Press:
135x20
225x12
275x10.5 (Half rep PR on strict bench)
315x4 (Half rep PR on strict bench)
315x3.5
275x8.5
Speed Bench: (Didnt use 30 second rest periods this time, just banged out set after set with very little rest, each set done as quicky and explosively as possible)
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
The gym closed before I could finish my routine. Wanted to hit shoulders and rear delts also, along with some ab and lower back work. This was the best Ive done on the strict incline bench.
(Workout was around 1 hour only)
Strict Incline Bench Press:
135x20
225x12
275x10.5 (Half rep PR on strict bench)
315x4 (Half rep PR on strict bench)
315x3.5
275x8.5
Speed Bench: (Didnt use 30 second rest periods this time, just banged out set after set with very little rest, each set done as quicky and explosively as possible)
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
8-2-04 Monday Back and Deadlifts/Beast Lifts off the rack
A shit day today. The new rack height at this gym is throwing me off majorly. Looks like I tweaked my back again, but shouldnt be too major. The rack at this gym is slightly higher then Im used to pulling. I like to pull at upper shin level, this one is right below the knee caps. Very awkward for me. It was very hard just to pull 505 for me. 635 on the beast lift off the rack was when I pulled my lower back out again. So, the only thing I was able to do was some chin-ups. Anything else hurt the area. I even took a 150 dumbell off the rack with the intent of doing some dumbell rows. But moving the dumbell was even painful. So I did what I could. I just got a video camera now also, so Ill be working on getting some footage up within the next few weeks/months. Need to feel out the new gym when it opens, which should be soon, then Ill take some video. Itll most likely be a video of my back routine to start. Also my arms hit 18 1/4 tonight when I measured them cold. It was my firt time measuring in nearly 2 months. Heres the routine:
Partial Deadlifts: (Bar set just below knee caps, which fucked me up)
135x15
225x12
315x1
405x1
(25 wide-grip chins)
505 (fail!)
505 (fail!)
505x1
545 (fail!)
Partial Beast Lifts:
545x1
585x1
635 (Fail, and tweaked my back)
Wide-Grip Chins:
20
18
17
18
15
20
17
Close-Grip Parrallel Grip Chins:
9 (felt awkward)
Wide-Grip Chins:
14
A shit day today. The new rack height at this gym is throwing me off majorly. Looks like I tweaked my back again, but shouldnt be too major. The rack at this gym is slightly higher then Im used to pulling. I like to pull at upper shin level, this one is right below the knee caps. Very awkward for me. It was very hard just to pull 505 for me. 635 on the beast lift off the rack was when I pulled my lower back out again. So, the only thing I was able to do was some chin-ups. Anything else hurt the area. I even took a 150 dumbell off the rack with the intent of doing some dumbell rows. But moving the dumbell was even painful. So I did what I could. I just got a video camera now also, so Ill be working on getting some footage up within the next few weeks/months. Need to feel out the new gym when it opens, which should be soon, then Ill take some video. Itll most likely be a video of my back routine to start. Also my arms hit 18 1/4 tonight when I measured them cold. It was my firt time measuring in nearly 2 months. Heres the routine:
Partial Deadlifts: (Bar set just below knee caps, which fucked me up)
135x15
225x12
315x1
405x1
(25 wide-grip chins)
505 (fail!)
505 (fail!)
505x1
545 (fail!)
Partial Beast Lifts:
545x1
585x1
635 (Fail, and tweaked my back)
Wide-Grip Chins:
20
18
17
18
15
20
17
Close-Grip Parrallel Grip Chins:
9 (felt awkward)
Wide-Grip Chins:
14
WalkingBeast said:
Monday: Back and biceps
Tuesday: off
Wednesday: off
Thursday: Flat bench and extras for chest
Friday: Triceps and biceps
Saturday: Legs
Sunday: Inclines,extra for chest,speed bench,shoulders
MY FAULT. I forgot you hit chest twice a week. Take a break every now and again and throw some close-grips into your workout. Your arms should grow very nicely.
why bis twice a week? Want a little extra or need a little extra work on them? REMEMBER: Tris are 2/3s your arms whereas bis are only 1/3. Destroying my tris and given me an extra two inches on my arms in less than 2 years.
How the hell do you train friday, saturday, and sunday? I need saturday or sunday as a ME day, i.e. i get to do whatever the hell i desire.
