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cwick0 said:
I live in another fucking world my brother!! KILL THAT SHIT!! 
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
I live in another fucking world my brother!! KILL THAT SHIT!!
9-16-04 Thursday Chest and Abs (Weaker then last week. Hurricane fucked me good)
My strength was shit today. I only got 315 for 5 reps when I was hitting around 10 a few weeks ago before the hurricane. I lose it VERY fast when it comes to chest size and strength. It also takes LONG to get it back. This was after 9 days out of the gym. This is why I would NEVER voluntarily take a week off from training. Id have to hit chest atleast once that week. Otherwise it can take months to gain back whats lost in one week. Even if Im eating well. So Ive come up with a plan to get back. I think Im going to change my flat bench day into an all out incline day instead. That way I can push my limits on inclines while the spot is availiable. Then on sunday Ill do a free for all bodybuilding style chest routine. Ill use the hammer strength machines, dumbells, speed bench, and maybe try some other things. Id like to try dumbells since I never do them for chest. This is just an idea for now, but I think Ill go through with it. Im on "Nitrix" now also. Hopefully thatll kick in. I was also thinking of going on the M1T again starting tonight. But I think Ill hold off for a little while and try to get back with the "Nitrix" and eating as much as I can. Heres the routine:
(189lbs after one meal, milk and alot of water, clothes on) ("Speed Stack")
Flat Bench:
135x20
225x12
275x8 (Warm-Ups.Last 2 reps slowing down, not good)
315x5
315x4 (Both Very WEAK)
300x4.5
335x1 (Slow towards the top)
315x2.5
275x6
225x16
Incline Bench:
135x20
225x10.5
275x3
315 (failed. 1/2 way)
315 (Same)
Hammer Strength Wide Chest Machine (plate loaded):
180x15
270x9
320x7.5
Cable Flies:
80(per side)x15
120x12.5
Abs:
Seated Ab Crunch Machine (pin loaded):
110x15
110x15
110x15
110x15
110x15
My strength was shit today. I only got 315 for 5 reps when I was hitting around 10 a few weeks ago before the hurricane. I lose it VERY fast when it comes to chest size and strength. It also takes LONG to get it back. This was after 9 days out of the gym. This is why I would NEVER voluntarily take a week off from training. Id have to hit chest atleast once that week. Otherwise it can take months to gain back whats lost in one week. Even if Im eating well. So Ive come up with a plan to get back. I think Im going to change my flat bench day into an all out incline day instead. That way I can push my limits on inclines while the spot is availiable. Then on sunday Ill do a free for all bodybuilding style chest routine. Ill use the hammer strength machines, dumbells, speed bench, and maybe try some other things. Id like to try dumbells since I never do them for chest. This is just an idea for now, but I think Ill go through with it. Im on "Nitrix" now also. Hopefully thatll kick in. I was also thinking of going on the M1T again starting tonight. But I think Ill hold off for a little while and try to get back with the "Nitrix" and eating as much as I can. Heres the routine:
(189lbs after one meal, milk and alot of water, clothes on) ("Speed Stack")
Flat Bench:
135x20
225x12
275x8 (Warm-Ups.Last 2 reps slowing down, not good)
315x5
315x4 (Both Very WEAK)
300x4.5
335x1 (Slow towards the top)
315x2.5
275x6
225x16
Incline Bench:
135x20
225x10.5
275x3
315 (failed. 1/2 way)
315 (Same)
Hammer Strength Wide Chest Machine (plate loaded):
180x15
270x9
320x7.5
Cable Flies:
80(per side)x15
120x12.5
Abs:
Seated Ab Crunch Machine (pin loaded):
110x15
110x15
110x15
110x15
110x15
JohnRobHolmes
Well-known member
i lose power really fast too. you got it under control though. you got the weather to blame anyway!! just kill it!!
BlondBomber
New member
Glad to see that your still here! 
JohnRobHolmes said:
ThanX brother!! Ill be working hard and eating as much as possible to get back!! Hopefully stronger! Keep KILLING that shit yourself!!
BlondBomber said:Glad to see that your still here!
ThanX brother!! Either way something dies!!
Looking FUCKING strong in the journal!! TRAIN OR FUCKIN DIE!!
9-17-04 Friday Back,Traps,Lower Back,Calves and Abs
Energy was VERY low but still had a decent workout. Dumbell rows were rediculously weak though. I was getting the 150's for 30 reps. Only got 8 today but that could be partly due to the low energy, though I often push through it. Im sure I lost some strength from that 9 day period out of the gym, during the hurricane. Back and chest seem to have taken the biggest losses. Arms are down a 1/4 of an inch also. My bodyweight is starting to come back and I should be in the low 190's by thursday when I bench again. The Nitrix should help also. Then when I get most of my strength back Ill likely go on the M1T for another low dose 2 week cycle. Saving it for the right time. Heres the routine:
Lat Pulldowns:
165x15
210x15
240x15
270x12
Wide Grip Chin-ups:
19
14
12
Hammer Strength Iso-Lateral Row:
180x15
270x15
320x12
Dumbell Rows:
150'sx8 (8 on each arm)
Low Cable Rows:
165x15
195x15
240x10
210x11
Standing Lat Pullover (on cable machine, straight bar):
90x15
110x15
130x14
Traps:
Barbell Shrugs:
135x15
225x15
315x15
405x8
315x15
Lower Back:
Hyper Extentions:
15
15
15
Calves:
Seated Calve Raises (plate loaded):
90x20
90x20
90x20
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
Limited time towards the end.
Energy was VERY low but still had a decent workout. Dumbell rows were rediculously weak though. I was getting the 150's for 30 reps. Only got 8 today but that could be partly due to the low energy, though I often push through it. Im sure I lost some strength from that 9 day period out of the gym, during the hurricane. Back and chest seem to have taken the biggest losses. Arms are down a 1/4 of an inch also. My bodyweight is starting to come back and I should be in the low 190's by thursday when I bench again. The Nitrix should help also. Then when I get most of my strength back Ill likely go on the M1T for another low dose 2 week cycle. Saving it for the right time. Heres the routine:
Lat Pulldowns:
165x15
210x15
240x15
270x12
Wide Grip Chin-ups:
19
14
12
Hammer Strength Iso-Lateral Row:
180x15
270x15
320x12
Dumbell Rows:
150'sx8 (8 on each arm)
Low Cable Rows:
165x15
195x15
240x10
210x11
Standing Lat Pullover (on cable machine, straight bar):
90x15
110x15
130x14
Traps:
Barbell Shrugs:
135x15
225x15
315x15
405x8
315x15
Lower Back:
Hyper Extentions:
15
15
15
Calves:
Seated Calve Raises (plate loaded):
90x20
90x20
90x20
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
Limited time towards the end.
9-18-04 Biceps and Lower Back
Alternating Dumbell Curls:
35x15
50x15
65x10
80x4
Twenty-Ones: (7 reps done at 3 ranges of motion)
110x21
110x21
110x21
Dumbell Hammer Curls:
45x12
70x8
65x12
80x7
60x11
50x15
Double-Bicep Style Cable Curls:
60 (per side)x15
80x15
90x11
Alternating Dumbell Curls:
30x16 Plus 3 hammer curls
30x11
Lower Back:
Hyper Extentions:
15
45x15 (45lb plate at arm's length)
90x15
115x15
135x12 (3 45's at arm's length)
Alternating Dumbell Curls:
35x15
50x15
65x10
80x4
Twenty-Ones: (7 reps done at 3 ranges of motion)
110x21
110x21
110x21
Dumbell Hammer Curls:
45x12
70x8
65x12
80x7
60x11
50x15
Double-Bicep Style Cable Curls:
60 (per side)x15
80x15
90x11
Alternating Dumbell Curls:
30x16 Plus 3 hammer curls
30x11
Lower Back:
Hyper Extentions:
15
45x15 (45lb plate at arm's length)
90x15
115x15
135x12 (3 45's at arm's length)
Our benching is a little different since you hit twice a week, but from everything i have done, these are the pairings i have benefitted the most from:
1. flat barbell, incline barbell
2. flat barbell, incline dbs
3. incline barbell, flat barbell
4. incline barbell, decline barbell.
Dont get caught up on the flat db thing. The big problem is that if you stick to them for any period of time, they will go up, but your flat barbell will suffer when you get to the higher weights.
1. flat barbell, incline barbell
2. flat barbell, incline dbs
3. incline barbell, flat barbell
4. incline barbell, decline barbell.
Dont get caught up on the flat db thing. The big problem is that if you stick to them for any period of time, they will go up, but your flat barbell will suffer when you get to the higher weights.
cwick0 said:
ThanX alot brother!! Yea, its not likely Ill get access to DB's over 150lbs anyway. Doesnt present much of a challenge for a one rep max! I could probabally hit a few reps now, though I dont have much idea since I never do them. Id much rather work my way up on the barbells where I can access much more weight. Would be nice to bench 500-600 some day also. I might just add them in, but not as a replacement for my main benching day. This is thursday, the only day I train with my spotter/training partner. I didnt do dumbells today because my back was insanely sore. It felt like it was all pulled out, but its just extreme soreness from my back workout. I havent trained back heavy since that hurricane, so my muscle is readjusting to the intensity. Just as my chest got sore from benching 315x5! Its enough to infuriate me and my eating has been solid the last week, since Im pissed to get back! I like the combinations you listed. ThanX again brother!!
