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YoungBeast said:
ThanX for the encouragement brother!! Keep KILLING that shit on your way to becoming a beast!!
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
ThanX for the encouragement brother!! Keep KILLING that shit on your way to becoming a beast!!
8-9-04 Monday Biceps,Abs and Lower Back
Was supposed to take today off, to get three days of recovery, but couldnt keep myself from doing some training. I hit the biceps pretty hard, though the volume wasnt as high as some days. Heres the routine:
EZ Bar Standing Curls:
70x15
110x15
160x12
180x9
160x15
Alternating Dumbell Curls: (with a twist at the top as usual)
45x15 Plus 5 hammer curls
55x10 Plus 5 hammer curls
60x10 Plus 5 hammer curls
35x15
60x7 Plus 5 hammer curls
75x5 Plus 5 hammer curls
60x7
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Hyper Extentions:
15
45x15
45x15
45x15 (45lb plate at arm's length. Light hypers today.)
Was supposed to take today off, to get three days of recovery, but couldnt keep myself from doing some training. I hit the biceps pretty hard, though the volume wasnt as high as some days. Heres the routine:
EZ Bar Standing Curls:
70x15
110x15
160x12
180x9
160x15
Alternating Dumbell Curls: (with a twist at the top as usual)
45x15 Plus 5 hammer curls
55x10 Plus 5 hammer curls
60x10 Plus 5 hammer curls
35x15
60x7 Plus 5 hammer curls
75x5 Plus 5 hammer curls
60x7
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Hyper Extentions:
15
45x15
45x15
45x15 (45lb plate at arm's length. Light hypers today.)
8-12-04 Thursday Chest, Some Upper Chest, and Abs (KILLED THAT SHIT ONCE AGAIN!! 4 MORE BENCH PR'S)
Another session of destruction today. I basically met my two main goals for the day, and some others. Hit 315 just short of 10 reps (9.5) for a 2 rep PR, 335 for 5 reps, 1.25 rep PR, 350x2.5, might be the first time I repped 350, I belieive Ive done 345x2, so another small PR, and 225x25 for two sets at the end of the routine, which is a one rep PR. I did 77 reps with 225 total, 2 sets of 25 basically, on flat bench, and a set of 15 on incline, plus the warm-up of 12. Never matched reps with 225 in 2 consecutive sets. I plan to hit 315 for 10 or more next week. My next goal is 12 reps. And Ill try 325 for 7 also. Also got some mid-year pics taken, alot of them. Ill post a thread with some of the pics later. Heres the routine:
(196lbs after milk and water, clothes on, gym scale)
Flat Bench:
135x20
225x12
275x8 (first three sets are warm-ups)
315x9.5 (2 rep PR)
335x5 (1.25 rep PR)
385 (1/2 way up only)
385 (fail)
385 (1/2 way up only)
350x2.5 (Small PR of some type)
300x6
225x25 (1 rep PR)
225x24.75 (Just short of lockout)
Incline Bench:
135x20
225x15
275x2
Abs:
Seated Machine Crunch:
110x15
110x15
110x15
110x15
Another session of destruction today. I basically met my two main goals for the day, and some others. Hit 315 just short of 10 reps (9.5) for a 2 rep PR, 335 for 5 reps, 1.25 rep PR, 350x2.5, might be the first time I repped 350, I belieive Ive done 345x2, so another small PR, and 225x25 for two sets at the end of the routine, which is a one rep PR. I did 77 reps with 225 total, 2 sets of 25 basically, on flat bench, and a set of 15 on incline, plus the warm-up of 12. Never matched reps with 225 in 2 consecutive sets. I plan to hit 315 for 10 or more next week. My next goal is 12 reps. And Ill try 325 for 7 also. Also got some mid-year pics taken, alot of them. Ill post a thread with some of the pics later. Heres the routine:
(196lbs after milk and water, clothes on, gym scale)
Flat Bench:
135x20
225x12
275x8 (first three sets are warm-ups)
315x9.5 (2 rep PR)
335x5 (1.25 rep PR)
385 (1/2 way up only)
385 (fail)
385 (1/2 way up only)
350x2.5 (Small PR of some type)
300x6
225x25 (1 rep PR)
225x24.75 (Just short of lockout)
Incline Bench:
135x20
225x15
275x2
Abs:
Seated Machine Crunch:
110x15
110x15
110x15
110x15
zxe003 said:
ThanX for the encouragement brother!! Keep KILLING THAT SHIT!!!!
8-13-04 Friday Back,Deadlifts,Lower Back, and Abs
I attempted a 5X5 with 365 on deadlifts, and on the 5th set, pulled my lower back out again! Seems deadlifts may not be on my menu for a while. I think Ill concentrate on heavy upper back work and add in hyper extentions throughout the week. This is 2 weeks in a row pulling out my back on deads, so it hasnt been worth it. Lower volume then usual, but decent. Heres the routine:
Deadlifts:
135x15
225x12
315x4
5X5 Routine:
365x5
365x5
365x5
365x5
365x (Fail, pulled out back again)
Dumbell Rows On Bench: (Slow and controlled this time, Each set listed represents 2 sets, one for each arm. So 2 sets is really 4 sets. I only count it as a set after both arms have been used.)
150x20
150x20
Wide Grip Chin-ups:
18
20
12
Cybex Eagle Row (pin loaded):
190x15
230x13
250x10
230x12
Lower Back:
Hyper Extentions:
15
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
I attempted a 5X5 with 365 on deadlifts, and on the 5th set, pulled my lower back out again! Seems deadlifts may not be on my menu for a while. I think Ill concentrate on heavy upper back work and add in hyper extentions throughout the week. This is 2 weeks in a row pulling out my back on deads, so it hasnt been worth it. Lower volume then usual, but decent. Heres the routine:
Deadlifts:
135x15
225x12
315x4
5X5 Routine:
365x5
365x5
365x5
365x5
365x (Fail, pulled out back again)
Dumbell Rows On Bench: (Slow and controlled this time, Each set listed represents 2 sets, one for each arm. So 2 sets is really 4 sets. I only count it as a set after both arms have been used.)
150x20
150x20
Wide Grip Chin-ups:
18
20
12
Cybex Eagle Row (pin loaded):
190x15
230x13
250x10
230x12
Lower Back:
Hyper Extentions:
15
15
15
15
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Hey beast,
I got 295 for 3 sets of 10 on incline barbell yesterday. Rest pauses on flat were real shitty though, only did 365 for 3 and said fuck it. No incline dbs as i was suppose to do. Only one bench at the new gym that is worth a shit, so i did heavy cables instead.
incline barbell:
135x20
225x10
275x6
295x10
295x10
295x10
flat barbell (rest pauses):
135x20 (regular warmup)
225x10
315x3
365x3
405xNOPE, to big of pussy yesterday.
cables: 100x10, 120x10, 150x10
I got 295 for 3 sets of 10 on incline barbell yesterday. Rest pauses on flat were real shitty though, only did 365 for 3 and said fuck it. No incline dbs as i was suppose to do. Only one bench at the new gym that is worth a shit, so i did heavy cables instead.
incline barbell:
135x20
225x10
275x6
295x10
295x10
295x10
flat barbell (rest pauses):
135x20 (regular warmup)
225x10
315x3
365x3
405xNOPE, to big of pussy yesterday.
cables: 100x10, 120x10, 150x10
InTraining
New member
Nice benching Beast and cwick!!
Cwick-you think I should keep the reps around 10 on incline if I am going for size?
Cwick-you think I should keep the reps around 10 on incline if I am going for size?
YES SIR!
I gained a ton of mass from doing 3 sets of 10 with the same weight. Now i play around a little more doing sets of 10 as high as i can go. When i go real heavy, i do set of 6 reps as high as i can go. Also i am mixing and matching incline and flat. i.e.
week 1: flat barbell - 3 sets of 10 or 10 all the way up etc.
incline barbell - rest pauses (min. 3 sets not counting warmups)
flat dbs - 2 sets of 10
week 2: inlcine barbell
flat barbell (rest pauses)
incline dbs.
My partner and i are going to try this for a couple of months and see how we like it. The 5x5 routine was stagnant after about 2 months, not to mention boring as fuck.
I gained a ton of mass from doing 3 sets of 10 with the same weight. Now i play around a little more doing sets of 10 as high as i can go. When i go real heavy, i do set of 6 reps as high as i can go. Also i am mixing and matching incline and flat. i.e.
week 1: flat barbell - 3 sets of 10 or 10 all the way up etc.
incline barbell - rest pauses (min. 3 sets not counting warmups)
flat dbs - 2 sets of 10
week 2: inlcine barbell
flat barbell (rest pauses)
incline dbs.
My partner and i are going to try this for a couple of months and see how we like it. The 5x5 routine was stagnant after about 2 months, not to mention boring as fuck.
