The Beast's Training Journal!

WalkingBeast · Jul 17, 2004

BodybuildingUniverse said:
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

ThanX for the feedback brother!! Yes, I give full intensity and effort each session. That means testing myself to the maximum on each set. A few days off did me good when I was at my peak in strength. Maybe 4-5 days on occasion. Ever since the injury in december though, I need to put in all the work and effort I can, otherwise my work goes to shit. Its unfortunate, but I lose my chest size and strength VERY quickly. Even when I rest, I always have to hit chest atleast once a week just to maintain the strength and size level. Id still consider myself natural as far as steroids go. I just started this M1T supplement and not sure how powerful it really is, though Ive heard great results from it, on the boards. 335 is very old news for me haha. Even on my weakest days I can always get 335. Weakest days when Im at this general strength level anyway. When I got off the injury 335 took some time to get back too. Not as long as I expected though. I never have a problem hitting 335 even at the end of my bench workouts. 350 is never a threat either, even towards the end. I usually jump up to atleast 360 when Im messing around with the one rep max, after my main workout is already done on the bench anyway. My gains are never really consistent, especially these days. They come in jumps it seems. Out of nowhere a lot of times. I was squatting the last few weeks, but that movement is very unnatural for me. I get clicking in my tailbone even with 135lbs, if I try to go to bench depth. So I can only get a few inches above the bench. Im more of a deadlifter these days. I may be focusing more on some intense leg presses on the machines for a while along with heavy leg extentions and some hamstring and calf work. Im always looking for the what works best for me, and squats dont seem to be on that list right now. ThanX again brother!!

WalkingBeast · Jul 17, 2004

Allon said:
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.

ThanX for the suggestions brother!! I addressed a similiar suggestion in response to BBU's post. A few days off will probabally do me some good when Im in peak condition again. That might take some time. Alot of its mental, but Ill have a good idea when Im in that strong mode again. haha I think Im "deconditioned" enough at the moment. The injury gave me plenty of "deconditioning" time. Im not one to adopt an entire routine. What I do is take parts of routines that make sense to me and incorporate them into my total routine. Im not familiar with HST, though Ive heard plenty about it on the boards. I dont believe in magic routines or anything like that though. So I dont really seek specific routines out. I liked some of the principles of the 5X5, so I used the progression as a small part of my chest routine to regain my strength. It seems the 5X5 wont bring me much farther though, as my chest is still flat and I believe my old routine (free-for-all instinct training) was better for my chest overall. The 5X5 gave me good satisfaction though and kept me from getting depressed over being so weak after the injury. It gave me goals. But now I feel its time to go back to the old routine for a little while and feel it out. Keep in mind Im still not training at any one consistent gym. Im in 3 different gyms at the moment, since my old gym closed down to expand. Three gyms Im totally unaccustomed to. Changing benches and bars, ALWAYS throws me off. Eventually Ill have access to one consistent bench again, but until then things wont be perfect. Never is, but atleast its consistent. haha 8 weeks? Its been 9 years!! But I see what your saying. I just keep perservering and pushing myself and eventually I start to see results. They accumulate over the years, but it takes alot of time. I agree with the rest though. Im sure Ill know when its time. My body lets me know! Possibly in the next 6 months to a year from now. ThanX again for the suggestions!

WalkingBeast · Jul 18, 2004

7-16-04 Friday Legs, Calves and Lower Back

Was still sore from last leg workout it seems. Energy levels were very low. I decided to do some squat presses on a Cybex machine as the main exercise for legs today. I may or may not resume squatting since it never feels right for me. Lower back/tailbone area starts clicking with 135 when I try to go down to bench depth. Seems Im better built for deadlifting. Im sure I can get good growth in any heavy leg press aslong as I give good intensity and hit it hard. (Im writing this the next day, and it didnt get me sore AT ALL. My legs need to be torn to shit, to get ANY soreness it seems) Heres the routine:

Leg Extentions:

90x15
150x15
190x15
190x15

Cybex Squat Press (plate loaded): (Tried to get good depth on each rep) (PL = 45lb Plates)

4 PLx20
6 PLx20
8 PLx20
10 PLx20
12 PLx20
16 PLx30
18 PLx30
20 PLx9 (900lbs in plates, plus machine)

Leg Curl Machine: (hamstrings were still sore)

90x15
130x8
110x12

Leg Extentions:

150x15
210x15
250x15

Calves:

Seated Calf Raises:

90x20
90x20
90x20
90x20

Rotary Calf Machine:

150x15
210x15
270x15

Lower Back:

Hyper Extentions:

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

WalkingBeast · Jul 20, 2004

7-18-04 Sunday Upper Chest,Speed Bench, Shoulders and Triceps

I did some more strict inclines again today. Back is basically flat against the bench and bench is also different then Im used to. I definately had to cut the weight and reps down, but still managed 315 for close to 3 reps, and 275 for nearly 8. Definately feel it though. Its more shoulders and upper chest then the way I usually do them. I had to cut triceps short since the gym closed earlier then expected. Heres the routine:

Strict Incline Press:

135x20
225x12
275x7.5
315x2.5
315x2
275x7.5
225x12

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

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

Cable Flies:

70 (per side)x15
90x15
100x15
110x15
120x11

Cybex Plate Loaded Incline Press:

90x(warm-up, lost count)
180x15
270x15
360x9
410x4.5

Shoulders

Cybex Plate Loaded Shoulder Press:

90x15
180x15
230x8
200x11

Dumbell Lateral Raise Dropset: (No rest between sets)

40x15
30x15
20x15

Cable Laterals:

50x15
60x15
60x15

Triceps:

Rope Pressdown:

70x15
90x15
110x15
120x15
130x15

V-Bar Pressdown:

130x15
140x15
160x15
170x9
160x12

Then gym closed.

WalkingBeast · Jul 20, 2004

7-19-04 Monday Back,Abs and Lower Back

I got a decent workout today, but the deadlift portion of the routine was shit. Adjusting to the new power racks is definately throwing me off. It was also my first time deadlifting in a month. I usually start on the rack, max out, then go back to the floor and the weight is much lighter. I couldnt get the adjustment right at all. I started on the floor, but it wasnt feeling right for some reason. Ill be in this transition phase for a while until I get a stable gym. I did hit a PR with the dumbell rows, 150'sx30 on each arm. Still need to find a way to add weight to those dumbells, without buying a specialized pair. Heres the routine:

Deadlifts:

135x15
225x12
315x1
*********
20 wide-grip chin-ups
*********
405x1
455x1
495 (fail)
********
15 wide-grip chin-ups
********
495 (fail)

Partial Deadlifts: (Set at 3 notches from the bottom, I believe...Didnt feel right at all. Higher then I usually pull also.)

405x1 (Then ditched them)

Dumbell Rows: (On each arm)

150'sx30 (PR by 3-5 reps)
150x23
150x17

*********
13 wide-grip chin-ups
*********

Lat Pulldowns:

165x15
195x15
255x15
300x10

CybeX Eagle Row (pin loaded):

130x15
170x15
210x12

Cybex Eagle Incline Pull (pin loaded):

130x15
170x15
210x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Lower Back:

Hyper Extentions:

15
15
15

Tweakle · Jul 20, 2004

serious rowing

thats a lot of chins too! your back must be getting hooj bro

cwick0 · Jul 21, 2004

Hey buddy,
Did 315 for 5x5 on incline again yesterday. I wanted to go up, but hadnt trained in 3 days, plus i was off a day with chest. Next week i might try and nail 335, we shall see.

WalkingBeast · Jul 21, 2004

Tweakle said:
serious rowing

thats a lot of chins too! your back must be getting hooj bro

haha ThanX brother!! Your my FUCKING inspiration on those deads now!! Amazing lift!! Looking HUGE as fuck too!! Honored to post with you!! KILL that shit!!

WalkingBeast · Jul 21, 2004

cwick0 said:
Hey buddy,
Did 315 for 5x5 on incline again yesterday. I wanted to go up, but hadnt trained in 3 days, plus i was off a day with chest. Next week i might try and nail 335, we shall see.

Awesome brother!! A 20lb jump, FUCKING nice!! KILL that shit!! My inclines are going to be real strict for a little while I think. I like the change, its a challenge. Keep me updated!!

cwick0 · Jul 22, 2004

come on walking...you know me well enough that i am not going up 5 or 10lbs at a time, a minimum of 20lbs on any large muscle, especially chest.
ive done 335 in the past for 6, but number 6 was a little shaky. However, after destroying flat for the past 3 or 4 weeks, i should be able to handle it.

WalkingBeast · Jul 22, 2004

cwick0 said:
come on walking...you know me well enough that i am not going up 5 or 10lbs at a time, a minimum of 20lbs on any large muscle, especially chest.
ive done 335 in the past for 6, but number 6 was a little shaky. However, after destroying flat for the past 3 or 4 weeks, i should be able to handle it.

Youre STRONG as FUCK brother!! Be sure and KILL that shit!!!!! Im not sure what routine Im doing for chest today. I was thinking of doing 5X3 with 325, and going up 5lbs a week. Keep in mind I SUCK at bench! haha
Im working on that shit though!! 5X3 would only be part of my routine though, as you know, I NEED VOLUME to progress. Just like you. Ill probabally finish off with some heavy Hammer Strength Wide Chest and maybe some speed bench. Or I may just for on my free-for-all routine. I still have to work with this new equipment and it FUCKS with me alot. The bench is pretty much the same one Im used to, but the bars I really dont like. They put this sharp knurling on the center of the bar (What the FUCK is the point of that?)for some unknown reason, and it sticks into my sternum and grips it, it seems. Then they have another bar that is thicker, Im unsure of its weight, and it feels different then Im used to. If its heavier it could throw off my whole routine. Its all I have for now though. I dont plan to let that hold me back. Keep KILLING that shit!!

WalkingBeast · Jul 23, 2004

7-22-04 Thursday Chest

Had a solid chest workout today. Much better then last weeks shitty routine. I decided on a gym, the Deerfeild location, and went there today. The bench is exact to the one I used before, and its also bolted in the ground, which is important. So it looks like I can concentrate on getting strong again. I hit 315 for 7.5 reps, just short of 8. Seven reps was my best at my peak before the injury. So this is a small PR. But it brings me closer to my goal of 315x10. Ive always used that as a marker for when Im possibly ready for 405. So Id like to hit 10 reps soon. Hard to tell if the M1T is kicking in yet (Mehtyl-1-Testosterone). Im a little heavier then usual. 194lbs on an empty stomache, and was 202lbs on a full stomache on my home scale the night before. My endurance doesnt seem to be what it was before the injury. I think it has something to do with training the 5X5 after the injury. It was great for getting my strength back, but I think I lost some endurance in the process. Ill probabally be switching my training up, between incorporating 5X5 in my routine, and my free-for-all style of chest training. Ill decide when I get in the gym, going by feel. I also hit 275x14, which is only one rep from my best. I counted only 13, but my partner insisted it was 14. I often black out during my sets, and lose count. Not as much volume as some days, but felt real good. Heres the routine:

(194lbs before meals)

Flat Bench:

135x20
225x12
275x14
315x7.5 (Just missed 8.. 1/2 Rep PR)
325x4.5 (1/2 rep off from my best of 5 reps)
335x2
300x5 (Endurance suffering much earlier then before the injury in december)
365 (fail)
190x31 (Bodyweight for reps)

Hammer Strength Wide Chest Machine (plate loaded):

180x15
320x10
360x7.5
270x17.5

I think I may do the Free-For-All style of training again next week. I couldve definately gotten 320 for a 5X5 today I believe. I might do it soon, but still see some potential PR's left to slaughter in my Free-For-All style routine. I may hit 275 to failure during my warm-up then go straight to a 315x8 PR. Will see how I feel. Chest was sore too today for some reason. Just ignored it.

WalkingBeast · Jul 24, 2004

7-23-04 Biceps,Triceps,Abs and Lower Back

I decided to do biceps first today, also wanted to do all strict movements for biceps today, just to switch things up. Heres the routine:

Biceps:

Standing Curls (With EZ Curl Bar):

70x15
90x20 (Very strict, no swing,no raising the shoulders, complete stop at bottom)
110x18 (Same strictness, last rep a little sloppy)

Seated Alternating Dumbell Curls:

50x9 (Back flat against bench,very strict)
40x15
40x15 (All same strictness)

Dumbell Hammer Curls: (Not so concerned with strictness on this movement,but I did make it more difficult by keeping the movement straight up and down, not to the side, which I can move MUCH more weight with, didnt use much momentum or swing at all)

55x15
65x12
80x10

Double-Bicep Style Cable Curls:

60 (per side)x15
80x15
100x12

Triceps:

Rope Pressdowns:

70x15
90x15
110x15
130x15
140x15
160x14

Skull Crushers On Incline Bench (With EZ Curl Bar):

90x15
110x15
130x16
160x1 + 5 close-grip presses (Felt heavy for extentions)

Curved Bar Pressdowns:

130x15
170x15

Lower Back:

Hyper Extentions:

15
45x15 (45lb plate at arm's length)
90x15 (2 45's)
135x12 (3 45's at arm's length)

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

TRUEsoldier · Jul 24, 2004

WalkingBeast said:
Lower Back:

Hyper Extentions:

15
45x15 (45lb plate at arm's length)
90x15 (2 45's)
135x12 (3 45's at arm's length)

do you do these on the roman chair??? and holy shit you hold out 3 plates while doing extensions, thats fucking crazy!!! Kill that shit :chomp:

WalkingBeast · Jul 25, 2004

TRUEsoldier said:
do you do these on the roman chair??? and holy shit you hold out 3 plates while doing extensions, thats fucking crazy!!! Kill that shit

Hey brother!! ThanX for all the encouragement as always!! You KICK ASS!!! I dont do them on the roman chair used for sit-ups, but they have a similiar piece of equipment at my gym (and most gyms Ive been to) thats set up for hyper extentions. It supports your calves and hamstrings and just allows you to dip down and come back up. Those kill my lower back much more then deads while Im doing them, I dont get sore the next day though, as with deads where I always have some soreness.ThanX for the kind words brother!!Your training is looking solid too!! Keep KILLING that shit!!

WalkingBeast · Jul 25, 2004

7-24-04 Legs and Calves

A very low energy day. Just forced it out. Atleast Im training legs now. haha Skipped them for a while when I was consumed by deadlifting. The routine:

Leg Extentions:

70x15
150x15
190x15

Cybex Squat Press (Plate Loaded): (PL= 45lb Plates)(Reps at varying ranges of motion, as my main concentration is on the PAIN and maximizing it, and not so much the depth of each rep)

10 Plates x25
12 PLx20
14 PLx30
16 PLx30

Leg Extention:

150x15
190x15

Calves:

Seated Calf Raise:

100x15
100x15
100x15
100x15

Gym closed before I could get hamstrings in.

WalkingBeast · Jul 26, 2004

7-25-04 Sunday Upper Chest,Speed Bench and Shoulders

I had a good workout today. The gym closed before I could finish some of my shoulder,rear delt,and ab work, but Ill make up for some of that tommorrow with back day. I got some PR's on the Strict Incline bench Ive been training on for the last few weeks. Its been a good change, I hope to keep the strict inclines in my routine for a while. I got 315 for just short of 4 reps, spotter assisted very lightly on the last portion of the rep. A problem with the gym I trained at today, is that the collars dont work. So, since my right shoulder tends to dip at times, during pressing, this was causing the plates to move out a few inches. This was no doubt hindering my sets, but I had a good routine regardless. Also hit 275x10 on the strict incline. Its already catching up to my usual incline, and its only been a few weeks. My bodyweight has also been hitting record highs as well. I was 197lbs with clothes on and no food on the gym scale. Thats my heaviest ever. And tonight after meals, on my home scale I weighed in at 205lbs. My home scale is strange though, so its not the one I go by. Im possibly over 200lbs now though, with some food in the stomache. Usually Id be excited about this. But at 200lbs I want the strength to back it up, which means atleast a 400lb bench. Otherwise it seems Im just carrying dead weight. Ive been taking Methyl-1-Testosterone (M1T) and Im definately gaining on it, seems to be water since I feel water running through my body. My strength has been increasing, but I want to make sure Im at a quality 200lbs. Not feeling too lean lately, or big at all. Maybe its mental, but its FUCKING with me alot. Ill play it out for now and just bust my ass in the gym and eat with no mercy, and see what happens. Heres the routine:

(197lbs before meals, clothed)

Strict Incline Bench: (Collars causing some problems)

135x20
225x10
275x10
315x3.75 (Just short of 4, weights moving a few inches on one side, bad collars)
315x3
300x4.75 (Just short of 5)
275x8

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

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

Cybex Incline Press (Plate Loaded):

180x15
270x15
360x14
450x5
500x2.5 (10 45's plus 2 25's)

Cybex Shoulder Press (Plate Loaded):

180x15
270x10
230x12

Cable Lateral:

50x15
60x15
60x15

Rear Delts:

Reverse Machine Flies:

150x15

Gym closed.

cwick0 · Jul 26, 2004

Flat Bench:

135x20
225x12
275x14
315x7.5 (Just missed 8.. 1/2 Rep PR)
325x4.5 (1/2 rep off from my best of 5 reps)
335x2
300x5 (Endurance suffering much earlier then before the injury in december)
365 (fail)
190x31 (Bodyweight for reps)

Hammer Strength Wide Chest Machine (plate loaded):

180x15
320x10
360x7.5
270x17.5

I think I may do the Free-For-All style of training again next week. I couldve definately gotten 320 for a 5X5 today I believe. I might do it soon, but still see some potential PR's left to slaughter in my Free-For-All style routine. I may hit 275 to failure during my warm-up then go straight to a 315x8 PR. Will see how I feel. Chest was sore too today for some reason. Just ignored it.[/QUOTE]

Hey beast,
Lighten up a little on that 275, ONLY DO 10 if you intend to keep going up! Otherwise you are burning yourself out to quickly. If you didnt do the 275 for 14 reps then you could have handled that 325 for AT LEAST 5 REPs. It's not a matter of you cant do it, but just not taxing the muscle too soon before you are completely warmed up.
wick

WalkingBeast · Jul 28, 2004

cwick0 said:
Flat Bench:

135x20
225x12
275x14
315x7.5 (Just missed 8.. 1/2 Rep PR)
325x4.5 (1/2 rep off from my best of 5 reps)
335x2
300x5 (Endurance suffering much earlier then before the injury in december)
365 (fail)
190x31 (Bodyweight for reps)

Hammer Strength Wide Chest Machine (plate loaded):

180x15
320x10
360x7.5
270x17.5

I think I may do the Free-For-All style of training again next week. I couldve definately gotten 320 for a 5X5 today I believe. I might do it soon, but still see some potential PR's left to slaughter in my Free-For-All style routine. I may hit 275 to failure during my warm-up then go straight to a 315x8 PR. Will see how I feel. Chest was sore too today for some reason. Just ignored it.

Hey beast,
Lighten up a little on that 275, ONLY DO 10 if you intend to keep going up! Otherwise you are burning yourself out to quickly. If you didnt do the 275 for 14 reps then you could have handled that 325 for AT LEAST 5 REPs. It's not a matter of you cant do it, but just not taxing the muscle too soon before you are completely warmed up.
wick[/QUOTE]

ThanX for the feedback and encouragement brother!! I was getting a feel for my strength last week since the week before that was REAL weak due to switching gyms mid workout. Also wanted to see how the M1T was working. I think Ill focus more on the 315 PR this week. 315x10 seems to be coming within reach. Maybe Ill do 275x10 only if I can hold myself back. 325 for 5 should be no problem since I did that a while ago, and Im a little stronger now. With the M1T starting to kick in I should be able to hit some PRs in the next few weeks. Im definately feeling some tiredness from it, but hope to get some results. ThanX again brother!!

WalkingBeast · Jul 28, 2004

7-26-04 Monday Back and Deadlifts (SHIT workout)

The lethargy from the M1T and other side effects are definately showing up. Blood pressure must be up, because I felt light headed like I was going to pass out after some light sets. Felt like shit overall, so I didnt get much done. I tried some deadlifts, but the collars at this new gym fucking suck, so the weights started falling off of one side during my sets. PISSED ME THE FUCK OFF!! Had to cut all my deadlift sets short because of this. After that didnt give a fuck. Ill make up for it soon enough. Heres the routine:

Deadlifts:

135x15
225x12
315x10
405x1
460x1
(20 wide-grip chins)
475 (fail)
(21 wide-grip chins)
455x4 (Fucking weights moved 8 inches on the right side)
405x3 (Same FUCKING problem)
(20 wide-grip chins)

FUCK THAT SHIT!!!

WalkingBeast · Jul 28, 2004

7-27-04 Tuesday Quads :FRlol:

Zero fucking drive today. The urge to mutilate myself was much stronger then the urge to train. Just didnt give a fuck. I usually grind it out no matter what, but sometimes I say FUCK IT. I did 3 sets of leg extentions and then hit the chinese buffet a few feet down. The routine:

Leg Extentions:

70x20
150x15
190x15

and then possibly 210x15

ChinkNasty · Jul 28, 2004

i know how that goes beast...just gotta keep pressin' on...i think you would really like the pain and blackout sensations from squats once you get the form down...

zxe003 · Jul 28, 2004

Sounds like we had a similar Tuesday bro. I just couldn't get into it. I pushed myself to finish up, but I wonder whether my workout was even that productive. We just gotta really KILL THAT SHIT today!!! Peace.

d3track · Jul 28, 2004

the no drive sucks, but now you got me thinkin of a buffete....
stick to the diet, stick to the diet*mumbles to myself

but sometimes you just need that day off, get some good rest and hit hard the next day

WalkingBeast · Jul 30, 2004

ChinkNasty said:
i know how that goes beast...just gotta keep pressin' on...i think you would really like the pain and blackout sensations from squats once you get the form down...

ThanX brother!! Yea I know Id like that part of it. The clicking in my lower back is keeping me from doing them at the moment. Ill just stick to deadlifts and some heavy leg presses,extentions and curls for now it seems. ThanX again brother!!

WalkingBeast · Jul 30, 2004

zxe003 said:
Sounds like we had a similar Tuesday bro. I just couldn't get into it. I pushed myself to finish up, but I wonder whether my workout was even that productive. We just gotta really KILL THAT SHIT today!!! Peace.

ThanX brother!! I know how that shit goes!! Today's workout more then made up for it though. Had a real good one. Keep KILLING that shit!!

WalkingBeast · Jul 30, 2004

d3track said:
the no drive sucks, but now you got me thinkin of a buffete....
stick to the diet, stick to the diet*mumbles to myself

but sometimes you just need that day off, get some good rest and hit hard the next day

ThanX brother!! Yea, my legs got the bad end of it, but I had my best chest workout ever today, so it equaled out. ThanX again brother!!

WalkingBeast · Jul 30, 2004

7-29-04 Thursday Chest and Abs (KILLED THAT SHIT!!)

The M1T is definately kicking in even though I stopped it yesterday due to the side effects. I may go back on a very small dosage, and not every day. Had my best chest workout ever today. Hit 3 PR's. I started out with 2 warm-up sets then I did 275 just short of 16 reps for a PR on that lift, then onto 315 for 7.5 reps, not 8, but still good. Then I hit 325 for 5.5 reps, a 1/2 rep PR. Then I managed to hit a very easy 375. Incredibly easy. 400 is only 25lbs away now. Im much closer then I expected. I attempted 385 got it about 1/2 way. Then I attempted 380 3 times and came very close on those attempts. Keep in mind today was not a MAX workout. So my focus was the reps, and I tried the maxes after all the rep work and still hit a 5lb PR on the one rep max. Then I finished up with 315x4 and 195x27 and some hammer strength work, push ups and ab work. I weighed in at 196lbs on the gym scale before meals. Im getting closer then I thought, hopefully Ill keep some of the strength after I go off the M1T. My training partner also increased his one rep max by 15lbs and hit 3 consequtive PR's hitting 425lbs for a single, at 185 and raw, aside from a belt. I plan to hit this free-for-all style of training again and max out all my PR's before attempting 5X5 again. I may just stick with this for a while until I plateau majorly. Ill switch my focus to one rep maxes after I get my reps up some more. I may hit 405 even though Im still focusing on reps. 375 went up fast. Missed a few days of the No-Xplode, but drank alot of gatorade the night before to stay hydrated. Heres the routine:

(196lbs before meals)

Flat Bench:

135x20
225x12
275x15.75 (One rep PR. Just missed lockout)
315x7.5 (Couldve gotten 8 if I took a longer pause, I believe)
325x5.5 (1/2 rep PR)
375x1 (5lb PR)
385 (fail)
380 (1/2 way)
380 (Went up on the second rep, training partner says he didnt get chance to touch it really, but still not legit)
380 (Came very close on the second rep)
315x4
195x27 (bodyweight for reps)

Hammer Strength Wide Chest Machine (Plate Loaded):

180x15
270x15
360x7

Push-Ups To Failure:

40

AB Crunch Machine (pin loaded):

110x15
110x15
110x15

TRUEsoldier · Jul 30, 2004

Fuckin Awesome Bro

WalkingBeast · Jul 30, 2004

TRUEsoldier said:
Fuckin Awesome Bro

ThanX for the encouragement brother!! As always!! Keep KILLING that shit yourself!!

JKurz1 · Jul 30, 2004

WalkingBeast said:
7-23-04 Biceps,Triceps,Abs and Lower Back

I decided to do biceps first today, also wanted to do all strict movements for biceps today, just to switch things up. Heres the routine:

Biceps:

Standing Curls (With EZ Curl Bar):

70x15
90x20 (Very strict, no swing,no raising the shoulders, complete stop at bottom)
110x18 (Same strictness, last rep a little sloppy)

Seated Alternating Dumbell Curls:

50x9 (Back flat against bench,very strict)
40x15
40x15 (All same strictness)

Dumbell Hammer Curls: (Not so concerned with strictness on this movement,but I did make it more difficult by keeping the movement straight up and down, not to the side, which I can move MUCH more weight with, didnt use much momentum or swing at all)

55x15
65x12
80x10

Double-Bicep Style Cable Curls:

60 (per side)x15
80x15
100x12

Triceps:

Rope Pressdowns:

70x15
90x15
110x15
130x15
140x15
160x14

Skull Crushers On Incline Bench (With EZ Curl Bar):

90x15
110x15
130x16
160x1 + 5 close-grip presses (Felt heavy for extentions)

Curved Bar Pressdowns:

130x15
170x15

Lower Back:

Hyper Extentions:

15
45x15 (45lb plate at arm's length)
90x15 (2 45's)
135x12 (3 45's at arm's length)

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Beast - whats the matter bro............? You cuttn down on volume? Your last few workouts have been sub-1hr.....nice work though! Keep that diet in check!

WalkingBeast · Jul 31, 2004

JKurz1 said:
Beast - whats the matter bro............? You cuttn down on volume? Your last few workouts have been sub-1hr.....nice work though! Keep that diet in check!

ThanX brother!! :FRlol:

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!!

WalkingBeast · Jul 31, 2004

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

Mike_Rojas · Jul 31, 2004

BEAST!!

WalkingBeast said:
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

cwick0 · Aug 2, 2004

What the hell BEAST?

No close-grip for you tris?

lol, wick

WalkingBeast · Aug 3, 2004

Mike_Rojas said:
BEAST!!

Hey brother!! Where you been? Good to see you back!! Hows training been? Keep KILLING that shit!!

WalkingBeast · Aug 3, 2004

cwick0 said:
What the hell BEAST?

No close-grip for you tris?

lol, wick

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

WalkingBeast · Aug 3, 2004

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

WalkingBeast · Aug 3, 2004

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

cwick0 · Aug 3, 2004

WalkingBeast 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

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.

Scotsman · Aug 3, 2004

WalkingBeast said:
8-2-04 Monday Back and Deadlifts/Beast Lifts off the rack

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

New racks can throw you off for a while just don't get impatient. Looking pretty good otherwise just be careful with you back man.

Cheers,
Scotsman

WalkingBeast · Aug 3, 2004

cwick0 said:
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.

I may try that if I ever get out of my routine. I like my routine alot at the moment, and seems to be working well. Just added another 1/4 inch to my arms, I found out yesterday when I measured for the first time in about 2 months. So Im up 1/2 and inch in 5 months. Best gains Ive made on my arms in years. Not sure what it is exactly. Could be the added hammer curls or the M1T, partly, or maybe Im hitting a growth spurt. That puts me at 18 1/4 cold now. Closer to 19 then I thought, might even be 19 with a pump.Thats some nice growth youve gotten! The reason for biceps 2X a week is due to my back days. When Im hitting heavy back my biceps are getting pumped up, so I just go ahead and finish them off. I dont do them 2X everyweek. On my back days, hammer curls are the focus of my bicep workout. Havent done those in a while, but I have been recently and they may have helped. Id hit triceps 2X a week if they didnt interfere so much. My biceps recover VERY fast, and are difficult to even get sore. My triceps can be pretty hard to get sore, but when I hit them hard, recovery takes days. What is an ME day? Maximum effort? Doesnt sound like rest! haha I train 5 days straight: From thursday to monday then take tuesday and wednesday off to recover. Focusing and planning out my bench day on thursday. Also try to eat more on these days if possible. I have nothing else to do. Keep KILLING that shit brother!! ThanX again!!

d3track · Aug 3, 2004

watch that back bro-ham
and nice on the arm growth

WalkingBeast · Aug 3, 2004

Scotsman said:
New racks can throw you off for a while just don't get impatient. Looking pretty good otherwise just be careful with you back man.

Cheers,
Scotsman

ThanX for the encouragement brother!! Ill try to give it some time with the new equipment. Ill be switching gyms yet again in a few weeks/days. Going to split by training between 2-3 Gold's Gym locations in my area, but Ill choose the best gym for each training day. ThanX again brother!!

WalkingBeast · Aug 3, 2004

d3track said:
watch that back bro-ham
and nice on the arm growth

ThanX brother!! Appreciate the encouragement!! Go KILL THAT SHIT!!

TRUEsoldier · Aug 4, 2004

Awesome shit bro, be careful with your back, cuz that always sucks to hurt that thing, but keep killin it bro

cwick0 · Aug 4, 2004

WalkingBeast said:
I may try that if I ever get out of my routine. I like my routine alot at the moment, and seems to be working well. Just added another 1/4 inch to my arms, I found out yesterday when I measured for the first time in about 2 months. So Im up 1/2 and inch in 5 months. Best gains Ive made on my arms in years. Not sure what it is exactly. Could be the added hammer curls or the M1T, partly, or maybe Im hitting a growth spurt. That puts me at 18 1/4 cold now. Closer to 19 then I thought, might even be 19 with a pump.Thats some nice growth youve gotten! The reason for biceps 2X a week is due to my back days. When Im hitting heavy back my biceps are getting pumped up, so I just go ahead and finish them off. I dont do them 2X everyweek. On my back days, hammer curls are the focus of my bicep workout. Havent done those in a while, but I have been recently and they may have helped. Id hit triceps 2X a week if they didnt interfere so much. My biceps recover VERY fast, and are difficult to even get sore. My triceps can be pretty hard to get sore, but when I hit them hard, recovery takes days. What is an ME day? Maximum effort? Doesnt sound like rest! haha I train 5 days straight: From thursday to monday then take tuesday and wednesday off to recover. Focusing and planning out my bench day on thursday. Also try to eat more on these days if possible. I have nothing else to do. Keep KILLING that shit brother!! ThanX again!!

ME day is a personal day to completely fuck around and not worry about a thing. My partner and i just started training a 6th day, so we are only taking off saturdays now, but the sunday workout is short and sweet (deads, leg presses, calves, and any necessary weak point training, usually rear delts and shrugs (for my partner, but i do them too, why not make my traps a little BIGGER).
ENJOY and KEEP KILLING THAT SHIT.

WalkingBeast · Aug 4, 2004

TRUEsoldier said:
Awesome shit bro, be careful with your back, cuz that always sucks to hurt that thing, but keep killin it bro

ThanX for the encouragement brother!! Know what you mean. It seems sometimes that deadlifting does me more harm then good. Basically all it seemed to do for me is build my deadlifts. I thought it would have much more carryover to other exercises as well as an overall increase in thickness. My waist and traps seem to have thickened, but was expecting more from the movement. I should be getting up some video soon, got the camera, just need to wait for the opportunity to film when the new gym opens up. Itll most likely be a back workout at first, maybe with biceps thrown in. Not sure If Ill get any deadlift footage. Will have to see how the back feels. Keep KILLING that shit brother!!

WalkingBeast · Aug 4, 2004

cwick0 said:
ME day is a personal day to completely fuck around and not worry about a thing. My partner and i just started training a 6th day, so we are only taking off saturdays now, but the sunday workout is short and sweet (deads, leg presses, calves, and any necessary weak point training, usually rear delts and shrugs (for my partner, but i do them too, why not make my traps a little BIGGER).
ENJOY and KEEP KILLING THAT SHIT.

Nice! I take 2 rest days, and at the most Ill swim and do some rear delts and abs. But thats about it. The rest seems to do me alot of good, and I use those days to eat and SLEEP. When Im not in the gym its very difficult for me to even keep myself awake. I can go into a coma for days when it comes to sleeping. I have to be careful with that, as Ill miss meals and shrink!! Keep KILLING that shit brother!! You PUMP me the FUCK up!!

WalkingBeast · Aug 6, 2004

8-5-04 Thursday Chest and Abs (SLAUGHTERED THAT SHIT ONCE AGAIN!!)

I hit 2 more PR's on flat bench tonight. 275x17 and 380 for a single. The maxes are still secondary to my repping for the time being, in this routine. Still want to hit those rep PR's! If I were to focus on max only for a month, I believe Id have a very good chance of crushing 405. Ive learned to be patient, it will come in good time. Ill get some vids up as well, when I get the opportunity. I have the camera, just looking for the right moment. God was with me tonight!! Seemed to help alot, drinking around 60 oz of gatorade the night before. I rarely get in enough hydration. I think Ill make gatorade a new supplement for my diet! I weighed in at 194 with clothes on. This puts me very close to 2X bodyweight on the bench again, so aslong as I gain strength with the weight, then Ill assume its good weight. I strive to maintain a 2X bodyweight bench. I believe I could of hit 385 today too, if not for my shoulder acting up after a failed attempt with 385. So I backed off and went lighter after that. Next week I plan to possibly manipulate my routine in a way that will bring some more PR's. Specifically 315x8-10 reps. 10 will be the goal. I havent decided yet, but next week I may do 275 for 8 reps only as a warm-up and not take it to 17+ reps (failure). Then Ill hit 315 for as many as possible. Then onto 325 and a max attempt with 385 most likely. Heres the routine:

(194lbs before meals, clothes on) ("Speed Stack", 60 oz gatorade night before)

Flat Bench Press:

135x20
225x12
275x17 (PR by 1.25 reps)
315x7.5 (best, but not a PR)
325x5 (1/2 rep off from best)
380x1 (5lb PR)
385 (about half way)
300x6.5 (cut workout a little short due to some shoulder pain after 385)

Hammer Strength Wide Chest Machine:

180x15
270x17
360x6.5
320x9

Abs:

Seated Ab Crunch Machine (pin loaded):

120x15
120x15
120x15
120x15

cwick0 · Aug 6, 2004

I believe I could of hit 385 today too, if not for my shoulder acting up after a failed attempt with 385. So I backed off and went lighter after that. Next week I plan to possibly manipulate my routine in a way that will bring some more PR's. Specifically 315x8-10 reps. 10 will be the goal. I havent decided yet, but next week I may do 275 for 8 reps only as a warm-up and not take it to 17+ reps (failure). Then Ill hit 315 for as many as possible. Then onto 325 and a max attempt with 385 most likely.

FIRST PROBLEM. It wasnt that your shoulder was fucked and you couldnt do 385, it was because your front delt was already exhausted. So what the hell did you expect, I KNOW YOU ARE MUCH SMARTER THAN THAT. Let me know more of what your goal is on bench and give me a shot to tweak it a little. It would be easier if i could get to Florida, but that isnt happening any time soon.

Flat Bench Press: Yours

135x20
225x12
275x17 (PR by 1.25 reps)
315x7.5 (best, but not a PR)
325x5 (1/2 rep off from best)
380x1 (5lb PR)
385 (about half way)
300x6.5 (cut workout a little short due to some shoulder pain after 385)

Flat Bench Press: What i would do if i were in your shoes

135x20
225x10
275x6-8 (last warm up set) You can easily do 10, but that starts to fatigue you.

315x10
335x as many as you can do.

1 set of rest pauses (one second pause at the bottom):
365x3

then incline barbell, then flat dbs (only two sets of these), lastly cables

Keep on killing it,
wick

WalkingBeast · Aug 6, 2004

cwick0 said:
I believe I could of hit 385 today too, if not for my shoulder acting up after a failed attempt with 385. So I backed off and went lighter after that. Next week I plan to possibly manipulate my routine in a way that will bring some more PR's. Specifically 315x8-10 reps. 10 will be the goal. I havent decided yet, but next week I may do 275 for 8 reps only as a warm-up and not take it to 17+ reps (failure). Then Ill hit 315 for as many as possible. Then onto 325 and a max attempt with 385 most likely.

FIRST PROBLEM. It wasnt that your shoulder was fucked and you couldnt do 385, it was because your front delt was already exhausted. So what the hell did you expect, I KNOW YOU ARE MUCH SMARTER THAN THAT. Let me know more of what your goal is on bench and give me a shot to tweak it a little. It would be easier if i could get to Florida, but that isnt happening any time soon.

Flat Bench Press: Yours

135x20
225x12
275x17 (PR by 1.25 reps)
315x7.5 (best, but not a PR)
325x5 (1/2 rep off from best)
380x1 (5lb PR)
385 (about half way)
300x6.5 (cut workout a little short due to some shoulder pain after 385)

Flat Bench Press: What i would do if i were in your shoes

135x20
225x10
275x6-8 (last warm up set) You can easily do 10, but that starts to fatigue you.

315x10
335x as many as you can do.

1 set of rest pauses (one second pause at the bottom):
365x3

then incline barbell, then flat dbs (only two sets of these), lastly cables

Keep on killing it,
wick

ThanX for the feedback brother!! Yea, wed tear that shit up!! Well, I have multiple goals at the moment on the bench. 405x1 is one of the main short-term goals for the time being, but there are also alot of repping goals. I want to get my reps up with all 300+ lifts that I do. 300,315,325,335 and then eventually repping in the higher 300's. Im sure you can see that this workout was not focused on one rep max at all, it was only done as a finisher to the workout you could say. Though I would usually do some more repetition sets afterwards as well, but didnt due to the shoulder. That warm-up you wrote out looks pretty good. Much better then alot of the ones Ive heard suggested. The 315 and 335 for PR's also looks like a good idea afterward. Maybe Ill try it like that. The 365 for 3 rest pause reps is probabally unlikely. I havent exceeded one rep in anything over 340 yet, though I dont ever really try it, since my routine isnt set up that way. Not only would I have to get reps, but the rest pause would make it even more unlikely. The incline Ill save for sunday when I focus on those, along with shoulders. Dumbells seem like they could be good, but throwing around the 125's-150's for each set would be exhausting in it self. Especially if I did 11-13 sets of them, like I do with the barbell. ThanX for all the suggestions though brother!! I may try part of that routine you suggested next week. Keep KILLING that shit!!

TRUEsoldier · Aug 7, 2004

Keep killin that shit bro, you deffinatly will hit all those goals in the next few months!!! I bet if you just toned down your reps you could probbaly nearly hit 405 right now, with a little warm up!!! Fuckin Beast!!!!!

WalkingBeast · Aug 7, 2004

TRUEsoldier said:
Keep killin that shit bro, you deffinatly will hit all those goals in the next few months!!! I bet if you just toned down your reps you could probbaly nearly hit 405 right now, with a little warm up!!! Fuckin Beast!!!!!

ThanX for all the encouragement brother!! I think Im definately pretty close now. Im not in too much of rush to hit 405 right away, since I still want to increase my reps more and more in the 300's. I figure that way, 405 will seem much lighter, and Ill be able to go even heavier. If I really wanted to break 400 alot sooner Id make my training revolve around the bench. My partner trains this way and has hit 425 at 185lb bodyweight. Though he uses a much looser form then I do. Ass of the bench, hips jerking, etc. Basically Id probabally just bench once or twice a week and do little else. Im never fully recovered when I bench, since I train extremely intense 5 days a week. Still want to KILL that shit though brother!! Ive wanted 405 since I can remember! Hows your training been? Keep KILLING that shit brother!!

WalkingBeast · Aug 7, 2004

8-6-04 Friday Biceps

I woke up real late, so I only had time for 10 sets of biceps today. Ill likely hit triceps on sunday, now that Ive rotated my schedule back to an early one for the next few days. Heres the routine:

(Around 45 mins only, very short day for me.)

Alternating Dumbell Curls (With a twist through the second half of the movement, as always):

35x15
55x15
65x12
70x8

Dumbell Hammer Curls: (Straight up and down. Alternating)

70x12
65x12
55x15

Double-Bicep Style Cable Curls:

70 (per side)x15
80x15
90x15

WalkingBeast · Aug 8, 2004

8-7-04 Saturday Legs and Calves

Did some heavy leg presses today. Problem is, with 1100 and 1200lbs especially, the pain in the shins is VERY sharp. I still managed 20 reps with 22 45's (1100 or so) but the pain was limiting my reps. And with 24 plates (1200) the pain was extreme. I started a thread looking for feedback to correct this weakness. The reason Im doing leg press movements instead of squats is due to the clicking in my lower back/tailbone area that I mentioned, when going to bench depth. Not sure what exactly causes that either.More so then depth on each rep, my concentration is the pain and increasing that, and for the last set I take it way beyond that pain zone. After hitting 800 for 50 reps both legs were about to collapse as I walked to the water fountain, so I figure it was a thorough set.Overall still not as intense as my old leg routine where I did multiple 50 rep sets and would vomit nearly each session. But Im trying different things now since that didnt yeild the growth I expected. Legs got very dense though. Heres the routine:

Leg Extentions:

75x15
155x15
215x15
235x15

Cybex Squat Press (plate loaded): (Plate= 45lbs)

8 platesx20
12 platesx20
16 platesx20
18 platesx20
22 platesx20
24 plates (unracked then reracked due to shin pain)
16 platesx50

Leg Extentions:

210x15
230x15

Leg Curls:

90x15
130x12
130x10

Seated Calf Raises:

90x15
90x15
90x20
90x20

JKurz1 · Aug 8, 2004

Hey, if you are getting 1200 for reps on the sled, and you stil have 25" legs, something aint right.....get your hands off your legs and quit assisting! It's not doing any good............you got to strengthen that back so you can squat again.......girls leg press.............

WalkingBeast · Aug 8, 2004

JKurz1 said:
Hey, if you are getting 1200 for reps on the sled, and you stil have 25" legs, something aint right.....get your hands off your legs and quit assisting! It's not doing any good............you got to strengthen that back so you can squat again.......girls leg press.............

Dude..You make way too many assumptions. That attitude really isnt necessary on here. Where have I disrespected you on the forums? To make a suggestion is one thing, but no need to criticize everyone so heavily based on assumptions. I dont assist my reps using the hands. Dont need to come into my fucking journal and call it a girl's workout. Ive tried to respect you on here, but you are taking that shit way too far. So much for being "nice"

JKurz1 · Aug 9, 2004

WalkingBeast said:
Dude..You make way too many assumptions. That attitude really isnt necessary on here. Where have I disrespected you on the forums? To make a suggestion is one thing, but no need to criticize everyone so heavily based on assumptions. I dont assist my reps using the hands. Dont need to come into my fucking journal and call it a girl's workout. Ive tried to respect you on here, but you are taking that shit way too far. So much for being "nice"

Only jokin with ya bruh....its all good........

JKurz1 · Aug 9, 2004

Cmon man...you got me upset now...I wouldnt offend you....its all in play..........you're stronger than piss, you know that..............

WalkingBeast · Aug 9, 2004

JKurz1 said:
Cmon man...you got me upset now...I wouldnt offend you....its all in play..........you're stronger than piss, you know that..............

No problem brother!! Forgotten!! You always seem like a good guy, but sometimes I take your comments personally. I tend to get defensive easily at times. Just the nature of the beast! Im in a killing mood 24/7, but when Im on here I dont like to have any problems with anyone. Like to avoid it when possible. Theres enough chaos everywhere else! haha Peace be with you!!

YoungBeast · Aug 9, 2004

Alot of motivation. You know who this is beast. Haha keep it up and hope ya back works out fine.

JKurz1 · Aug 9, 2004

WalkingBeast said:
No problem brother!! Forgotten!! You always seem like a good guy, but sometimes I take your comments personally. I tend to get defensive easily at times. Just the nature of the beast! Im in a killing mood 24/7, but when Im on here I dont like to have any problems with anyone. Like to avoid it when possible. Theres enough chaos everywhere else! haha Peace be with you!!

You know i got your back bruh......always have. Sometimes I get carried away trying to motivate......totally my fault......

now F up the weights, si :beer:

ssy..............

cwick0 · Aug 10, 2004

New gym yesterday and for the next month. Damn school gym shut the doors for 24 days.
Hit chest yesterday and suprised the hell out of everyone at the new gym.

flat barbell:
135x20
225x10
275x10
315x6
345x10
345x10
345x10

incline barbell: (rest pauses)
135x10
225x3
275x3
315x6

flat dbs:
100x10
120x7 (OOPS!)

cables.

You hitting chest tomorrow?

JKurz1 · Aug 10, 2004

CW - I got it today........Chest/abs/calves..........345 for 10 is really solid haus.....nice work.

cwick0 · Aug 10, 2004

JKurz1 said:
CW - I got it today........Chest/abs/calves..........345 for 10 is really solid haus.....nice work.

Thanks.

I am pretty sure i pissed a lot of people off since they had never seen me before. I didnt say a word, just busted my ass. I need to get it up so i can do 3 sets of 10 at 365 on flat and 315 on incline.

WalkingBeast · Aug 12, 2004

JKurz1 said:
You know i got your back bruh......always have. Sometimes I get carried away trying to motivate......totally my fault......

now F up the weights, si ssy..............

ThanX brother!! My fault too for taking shit personally. Keep KILLING that shit brother!!

WalkingBeast · Aug 12, 2004

cwick0 said:
New gym yesterday and for the next month. Damn school gym shut the doors for 24 days.
Hit chest yesterday and suprised the hell out of everyone at the new gym.

flat barbell:
135x20
225x10
275x10
315x6
345x10
345x10
345x10

incline barbell: (rest pauses)
135x10
225x3
275x3
315x6

flat dbs:
100x10
120x7 (OOPS!)

cables.

You hitting chest tomorrow?

Thats some FUCKING strength brother!! Yes, today is chest day. I start around 6pm and its 6am now, so Ill eat something and then get some more sleep so Im not tired by the time I get to the gym. My main goals for today are going to be 315x10 and 335x5, Even 8-9 reps with 315 is a PR, but Im sure I have atleast 9 reps in me since my strength increased by 2 reps on the 275 recently. Whenever I increase my strength by a rep ore more it always translates to all my lifts on the bench, including inclines. Im planning 10 though. Then Ill try 385 for a single. The focus is still rep PR's, but its still very possible Ill hit 385. Im planning for atleast 2 more PR's! Which will make 7 PR's in the last few weeks on bench. I think Ill go with your warm-up suggestion. Ill do something like this:

135x20
225x12
275x8 (all warm-ups)

315x10
335x5
385x1

And continue upward until I exhaust the one rep max, then back down again for reps. ThanX again brother!!

WalkingBeast · Aug 12, 2004

cwick0 said:
Thanks.

I am pretty sure i pissed a lot of people off since they had never seen me before. I didnt say a word, just busted my ass. I need to get it up so i can do 3 sets of 10 at 365 on flat and 315 on incline.

You got that shit brother!! GO KILL THAT MOTHERFUCKER!!

WalkingBeast · Aug 12, 2004

8-8-04 Sunday Upper Chest, Speed Bench, Shoulders, Triceps and Rear Delts

Workout cut a little due to time constraints. The routine:

Strict Incline Barbell Press:

135x20
225x12 (first two sets are warm-ups,everything else taken to failure as usual)
275x11
315x3.5
315x3
275x7 (no spotter present)

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

CybeX Incline Press (plate loaded):

180x15
270x15
360x12.5
410x9
450x5
500x1.5

Shoulders:

Cable Lateral Raises:

30x15
50x15
60x15
70x15
70x15

Triceps:

Rope Pressdowns:

70x15
90x15
100x15
110x15
120x15
130x15
140x15

Seated Dumbell Extention:

110x8 (Lots of pain in elbow joints so I did something else)

Rope Pressdowns (on heavier machine):

70x15

Straight Bar Pressdowns:

130x15
150x15
160x12

Rear Delts:

Reverse Machine Flies:

150x15
195x15
225x13
255x10

WalkingBeast · Aug 12, 2004

YoungBeast said:
Alot of motivation. You know who this is beast. Haha keep it up and hope ya back works out fine.

ThanX for the encouragement brother!! Keep KILLING that shit on your way to becoming a beast!!

WalkingBeast · Aug 12, 2004

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.)

WalkingBeast · Aug 13, 2004

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

zxe003 · Aug 13, 2004

Good shit Beast!!

WalkingBeast · Aug 14, 2004

zxe003 said:
Good shit Beast!!

ThanX for the encouragement brother!! Keep KILLING THAT SHIT!!!!

WalkingBeast · Aug 14, 2004

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

cwick0 · Aug 17, 2004

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

InTraining · Aug 17, 2004

Nice benching Beast and cwick!!

Cwick-you think I should keep the reps around 10 on incline if I am going for size?

cwick0 · Aug 17, 2004

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.

JKurz1 · Aug 17, 2004

How long does that WO take you big Cwick?

InTraining · Aug 17, 2004

Cwick-thanks for the help....I'm going to do 3x10 on the incline for awhile....also agree that 5x5 is boring as hell after awhile

WalkingBeast · Aug 17, 2004

cwick0 said:
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

That still aint no joke brother!! I want to see you KILL THAT SHIT next time however!! TRAIN OR FUCKIN DIE!!!!!

That routine sounds interesting. Three sets of 10. I might give it a try sometime. With extra volume of course! Also, I must thank you for your warm-up and routine suggestion! Thats the day I hit 4 PR's! You have a good understanding of the way my muscle responds on chest day. You are also one of few Ive seen who trains in a similiar fashion to me on the benches. Aside from the pauses and ROM. ThanX again brother!! Im thinking this week Ill do a similiar routine. How does this look:

135x20
225x12
275x8 (warm-ups)

315x10-12 (10-12 would be PR's, got 9.5 last week)
325x7 (6-7 would be PR's since 5.5 was my best when I was weaker)
385x1 (a PR also)

Then back down in anyway I feel I can hit a PR. Maybe 225 for 26 or more at the very end. Your suggestions are MUCH appreciated!! KILL THAT SHIT!!

WalkingBeast · Aug 17, 2004

InTraining said:
Nice benching Beast and cwick!!

Cwick-you think I should keep the reps around 10 on incline if I am going for size?

ThanX alot brother!! Cwick can move some fucking weight!!

WalkingBeast · Aug 18, 2004

8-15-04 Sunday Upper Chest, Speed Bench, Shoulders and Triceps

Workout cut a little short:

Strict Incline Presses:

135x20
225x12
275x8 (first 3 sets warm-ups)

315x4.5 (1/2 rep PR on strict bench)
275x7.5

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

Cybex Incline Press (plate loaded):

180x15
270x15
360x13.5
450x6

Shoulders:

Cybex Shoulder Press (plate loaded):

180x15
270x12
320x7.5
360x6.5
450x3

Dumbell Lateral Raises Dropset: (NO rest between sets)

40x15
35x15
30x15
25x15
20x15
15x15
10x15 (Too easy towards the end, Ill start heavier next time. Form was kept pretty strict. 105 straight reps)

Triceps:

Rope Pressdowns:

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

Close-Grip Bench: (Felt awkward)

135x15
185x8
225x5

Rope Pressdowns:

170x15
160x14

WalkingBeast · Aug 18, 2004

8-16-04 Monday Biceps and Calves

PR on 21's. :

Alternating Dumbell Curls:

35x15

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

147x21
157x21 (Both PR's since I never really went heavy on the movement in past)

Barbell Curl:

167x7 (Was going to do 21's, but wasnt feeling it)

Alternating Dumbell Curls:

50x15
60x8
55x9

Dumbell Hammer Curls:

75x12
95x6

Double-Bicep Style Cable Curls:

60 (per side)x15
80x15

Calves:

Seated Calve Raise (plate loaded):

90x15
90x15
90x15
90x15
90x15
90x15

WalkingBeast · Aug 18, 2004

8-17-04 Tuesday Rear Delts, Lower Back, Calves, and Abs

Just some accessory work. Doing the hyper extentions heavy in the hopes that itll help with my lower back problems lately. :

Rear Delts:

Reverse Machine Flies:

90x15
150x15
195x15
225x15
255x15
285x15
300x12 (Some PR's since I just got access to a machine with 300lbs max)

Lower Back:

Hyper Extentions:

15
45x15
90x15 (2 45lb plates at arm's length)
135x15
160x8 (3 45lb plates and a 25lb plate at arm's length)
90x15

Calves:

Seated Calve Raises:

115x15
115x15
115x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

cwick0 · Aug 18, 2004

WalkingBeast said:
That still aint no joke brother!! I want to see you KILL THAT SHIT next time however!! TRAIN OR FUCKIN DIE!!!!!

That routine sounds interesting. Three sets of 10. I might give it a try sometime. With extra volume of course! Also, I must thank you for your warm-up and routine suggestion! Thats the day I hit 4 PR's! You have a good understanding of the way my muscle responds on chest day. You are also one of few Ive seen who trains in a similiar fashion to me on the benches. Aside from the pauses and ROM. ThanX again brother!! Im thinking this week Ill do a similiar routine. How does this look:

135x20
225x12
275x8 (warm-ups)

315x10-12 (10-12 would be PR's, got 9.5 last week)
325x7 (6-7 would be PR's since 5.5 was my best when I was weaker)
385x1 (a PR also)

Then back down in anyway I feel I can hit a PR. Maybe 225 for 26 or more at the very end. Your suggestions are MUCH appreciated!! KILL THAT SHIT!!

BENCH IS MY FAVORITE, as i suspect your's is.

MODIFY THAT WORKOUT ABOVE:
135x20
225x12
275x8 (warm-ups) GOOD UP TO HERE.

315x10-12 (10-12 would be PR's, got 9.5 last week) ONLY 10 IF YOU ARE GOING UP AGAIN.
335x AS MANY AS YOU CAN GET OR 5 and then move up! (6-7 would be PR's since 5.5 was my best when I was weaker)
365x1-3 REST PAUSES! (a PR also)

BEAST,
The 3 sets of 10 at the same weight is where i finally was propelled to fucking destroy 405. I started training with one big mother fucker (6'2.5" at 280lbs, and NOT FAT EITHER) here at Pitt. The first time i met him/spotted him, he did 315 for 17 reps, i touched the bar on the 17th. We tried to do 315 for 50 reps in 5 sets. I dont know if i ever got it or not, i think my high was 47 or 48. Now, i can almost get that in 3 sets.

My partner and i just changed our bench routine too. Incline first one week, flat the next, plus we added in an extra workout for incline (dbs) same for flat bench. We got the idea from a guy who use to hit roids in the early 90s, unfortunately he quit training and now he is just getting back to it.
TRAIN HARD OR DIE,
wick

WalkingBeast · Aug 18, 2004

cwick0 said:
BENCH IS MY FAVORITE, as i suspect your's is.

MODIFY THAT WORKOUT ABOVE:
135x20
225x12
275x8 (warm-ups) GOOD UP TO HERE.

315x10-12 (10-12 would be PR's, got 9.5 last week) ONLY 10 IF YOU ARE GOING UP AGAIN.
335x AS MANY AS YOU CAN GET OR 5 and then move up! (6-7 would be PR's since 5.5 was my best when I was weaker)
365x1-3 REST PAUSES! (a PR also)

BEAST,
The 3 sets of 10 at the same weight is where i finally was propelled to fucking destroy 405. I started training with one big mother fucker (6'2.5" at 280lbs, and NOT FAT EITHER) here at Pitt. The first time i met him/spotted him, he did 315 for 17 reps, i touched the bar on the 17th. We tried to do 315 for 50 reps in 5 sets. I dont know if i ever got it or not, i think my high was 47 or 48. Now, i can almost get that in 3 sets.

My partner and i just changed our bench routine too. Incline first one week, flat the next, plus we added in an extra workout for incline (dbs) same for flat bench. We got the idea from a guy who use to hit roids in the early 90s, unfortunately he quit training and now he is just getting back to it.
TRAIN HARD OR DIE,
wick

Awesome brother!! ThanX for the suggestions!! Always helpful! Keep in mind Ive never repped 365 let alone rest paused that shit! haha Even rest pausing it for one rep would be awkward since I never train this way. Rest pause is where you pause it on your chest Im assuming? Or is it where you rack the weight,rest a little and push it again? Maybe Ive been confused on this lately. Thats some awesome strength with the 315! The thing with repping 335 again is that Im not too sure I have a PR in me with that weight. The 5th rep took a little fighting to lockout last week. I figure with 325 I can definately hit another PR, then I can go onto 385 and see what happens with that. Also 315 seems like another PR waiting to be broken and 225 at the very end also. ThanX again brother!! I WILL keep you updated on the coming destruction! Tommorrow I expect PR's to fall! KILL THAT SHIT!!

cwick0 · Aug 19, 2004

IF you ease up on the 315 and only do a set of 10, you should be more than strong enought to handle 335.
The rest pauses are exactly what you first said, bar rests just above your chest for 1 second then you explode it up/bench it. I always go heavier on these no matter how tired i am. Find a good spotter, if available, and try and do a set of 3 with 365. You might just shock yourself. These are one of my favorite things to do after a good/solid chest routine, just puts an exclamation point on to the workout. Plus, it gets you use to the heavy weight and will help you get past the sticking point at the bottom.
Then, it doesnt matter if you do the 225 cool down or not.

WalkingBeast · Aug 20, 2004

cwick0 said:
IF you ease up on the 315 and only do a set of 10, you should be more than strong enought to handle 335.
The rest pauses are exactly what you first said, bar rests just above your chest for 1 second then you explode it up/bench it. I always go heavier on these no matter how tired i am. Find a good spotter, if available, and try and do a set of 3 with 365. You might just shock yourself. These are one of my favorite things to do after a good/solid chest routine, just puts an exclamation point on to the workout. Plus, it gets you use to the heavy weight and will help you get past the sticking point at the bottom.
Then, it doesnt matter if you do the 225 cool down or not.

Sounds like a solid idea brother. I have a once-a-week spotter for chest, so thats not the issue. If Im not repping 365 with my more explosive style of benching, its doubtful Ill be stronger using this stricter method. But also keep in mind my focus has been reps with the lighter weights first. Another problem is, as youll see in my journal, both shoulders are giving me problems. I was ignoring the pain up until now, but today it really limited me, and I was basically pausing the weight on my chest before pressing. It wasnt intentional, but my movement was quite slow and non-explosive. Ill explain the rest in my journal. ThanX again for the ideas!! I hope to rest up well for next week's chest workout and not have the shoulder pain.

WalkingBeast · Aug 20, 2004

8-19-04 Thursday Chest (shoulder pain)

Ive been having pain in both shoulder joints for a few weeks, but working through it. I was still able to manage 7 or more PR's in the last few weeks on flat bench. Today the joints or pain effected the bench in a bad way. Explosiveness was nonexistant ,even with 135!! I usually throw 135 and 225 around for my warm-ups making the plates slap against eachother. So this was a major problem. The result was a nonexplosive workout. The weights moved steady and slow and basically paused on my chest. So, now Im planning some recovery until thursday. Hopefully 7 days is enough to ease the joint pain so I can set some more PR's again. On sunday, instead of pressing, doing inclines and shoulder presses along with speed bench, Im going to skip all pressing movements and do some side laterals with dumbells, and thats it for shoulders. Then I plan to take monday-wednesday off from lifting, aside from maybe some abs and auxillary muscles. Ill just eat and drink gatorade on these days. Ill still be training friday-sunday of this week. I hope to be recovered by next thursday. If the joint dont heal, Ill have to figure out something. Heres the routine:

Flat Bench Press:

135x20
225x12
275x8 (warm-ups)
315x7

Attempted 5X5:

320x5 (weak reps)
320x4 (thats the end of the attempt)

300x6
355x1 (Planned to attempt 2 reps, but didnt want to stress the joints)
385 (fail, shouldnt have even tried it, but can never resist!)
365 (fail)
275x8

Incline Bench Press:

135x13 (Then ditched the movement, since pain was increasing)

Cable Flies:

65 (per side)x15
100x15 (Pain in shoulders even on these)

TRUEsoldier · Aug 20, 2004

Bro I hear, you my rotators are flippin out on me!!! I have been feeling them for quite awhile, and when I do bench almost at all, it bothers me... It doesnt bug me nearly that bad at all on Military press, which is weird, but for now, I cant go any kind of heavy on the bench!!! It is exactly what you talk about, no explosiveness, I bring the weight down at about a 3-5 second count on the negetive alone!! If you figure out a way to make it feel better let m eknow. Good luck bro

Peace

cwick0 · Aug 20, 2004

GUYS,
Throw a single plate under the end of the bench. This may alleviate the stress on your shoulders. One of my buddies in the gym was doing this several weeks ago...i was like what the fuck is he doing. Sure enough, he was having shoulder pain just like you guys and that cured the problem.

BEAST,
Take a week were you only hit bench once and see if that helps alleviate your shoulder pain. I am wondering if your front delt is getting worked too much.

InTraining · Aug 20, 2004

Beast if you haven't started working the rotators I would recommend you start...

I had a shoulder scare a few weeks ago because I was slacking off my rotator movements and sure enough when I started doing them again it went away...

Nothing too fancy maybe some bye-byes, external rotations and seated db cleans

WalkingBeast · Aug 21, 2004

TRUEsoldier said:
Bro I hear, you my rotators are flippin out on me!!! I have been feeling them for quite awhile, and when I do bench almost at all, it bothers me... It doesnt bug me nearly that bad at all on Military press, which is weird, but for now, I cant go any kind of heavy on the bench!!! It is exactly what you talk about, no explosiveness, I bring the weight down at about a 3-5 second count on the negetive alone!! If you figure out a way to make it feel better let m eknow. Good luck bro

Peace

Know what you mean brother!! Ill be taking some anti-inflammatories for the next few days and going to pick up some glucosamine/chrondoitin for the joints. Also going to lay off presses on sunday and take mon-wednesday off next week to be recovered for thursday when I bench again. I may also try the plate under the bench idea Cwick presented. I was thinking of switching to inclines also, but not sure that would make a difference. Ill keep you updated!! ThanX again brother!!

WalkingBeast · Aug 21, 2004

cwick0 said:
GUYS,
Throw a single plate under the end of the bench. This may alleviate the stress on your shoulders. One of my buddies in the gym was doing this several weeks ago...i was like what the fuck is he doing. Sure enough, he was having shoulder pain just like you guys and that cured the problem.

BEAST,
Take a week were you only hit bench once and see if that helps alleviate your shoulder pain. I am wondering if your front delt is getting worked too much.

That sounds like a good idea brother! And one I may try if the pain is still effecting me by thursday. Yes, this is what I plan to do. Sunday I will only be doing a few sets of lateral raises, nothing else for shoulders, no speed bench, and no incline benching as usual. Then taking mon-wed off as I mentioned, and taking anti-inflammatories. Going to pick up some glucosamine/chrondoitin also. Hopefully these steps will help. ThanX again brother!!

WalkingBeast · Aug 21, 2004

InTraining said:
Beast if you haven't started working the rotators I would recommend you start...

I had a shoulder scare a few weeks ago because I was slacking off my rotator movements and sure enough when I started doing them again it went away...

Nothing too fancy maybe some bye-byes, external rotations and seated db cleans

ThanX brother!! Im not too familiar with rotator specific exercises, though Ive seen them done before. Never did them myself. I may try some type of rotator cuff exercise on one of the cable machines. Im going to try laying off it all together until thursday along with the anti-inflammatories and maybe the glucosamine, whenever I can get some. Hopefully these things will help. I do ALOT of pressing lately, so Im sure it takes its toll. Even rowing with the 150 dumbells and other back work is strenuous on the area. Keep KILLING that shit brother!!

WalkingBeast · Aug 21, 2004

8-20-04 Back and Traps

A decent workout today. I lost my records of this day. If I find them today when I go to the gym Ill post it up, but its doubtful. Ill just give a general rundown of what I did. I started with T-bar rows using the barbell and a narrow handle. I did around 6 sets I believe, going up to 6 45's and a 25lb plate for 8 reps at the end. I didnt push it harder cuz I felt some pulling in my lower back again, just picking the weight off the floor to begin the movement on that final set. I mixed some chin-ups in different parts of the routine as well. 24 was the most I got. I then moved onto dumbell rows. Since my shoulders have had some pain lately, I warmed up with the 125's for 20 reps on each arm. (2 sets, but it only counts as 1 for me. Both arms have to complete the same amount of reps to complete a set.) Then I went onto the 150's for 25 reps on each arm. These were dumbell rows off of the bench, rather then standing. Then I wanted to add more weight, but the gym only has 150lbs. So I got my knee wraps and bandaged some 10lb plates onto the 150. Making it 170lbs. I got 2 easy reps before the whole thing fell apart. Not too good at making shit! It took me ten fucking minutes too! haha Then I just went back to the 150's again for 20 reps on each arm. Then I did 4 sets of low cable rows I believe to finish off back. I went up to 225 for 12-15 on those I believe. 14 sets total for back. Then I did 4-5 sets of traps going up to 405x12 on shrugs. A decent day. The gym then closed unexpectedly and I didnt get a chance to do lower back,abs or any other extras.

it stars sAddam · Aug 21, 2004

hardcore as always bro!

WalkingBeast · Aug 23, 2004

it stars sAddam said:
hardcore as always bro!

ThanX for the encouragement brother!! Keep KILLING that shit yourself!!

The Beast's Training Journal!

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