Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

The Beast's Training Journal!

8-21-04 Saturday Legs

The gym closed early once again and didnt get a chance to get hamstrings and calves in. Then the next day, sunday, I woke up late and decided to basically take a 4 day vacation from training until thursday. My rotators have been sore, wrists and hands have some shooting pain, lower back has gotten pulled out to different degrees for 3 consecutive weeks, upper back feels to be pinching the spine some, elbows sore, and even the knees and shins are feeling some wear and tear. Im definately the most beat up Ive been, but Im always working on ways to get around that. I decided to finally take some rest. Also, on sunday I woke up sick as well. A little nauseous , maybe a stomache flu, but more then likely just beat up overall. So I didnt eat well sunday, with 38 grams of protein and alot of gatorade. Ill go to sleep now and wake up on a "normal' schedule and hopefully eat better until thursday. Ill see how my shoulders feel then. I did hack squats with light weight to substitute for squats since my lower back has been bad lately. I dont feel any clicking in the lower back on this movement, and I was going pretty deep. I notice that Im pretty weak on the lower portion of the lift though. Much stronger at the top. I would attribute this to my training on the leg press for most of my leg training. The training was brutal, but I feel my range of motion is pretty limited on the leg press machines. Heres the leg routine:

Leg Extentions:

90x15
150x15
190x15

Hack Squat:

90x12
140x12
180x12
200x12
220x12 (2 45's and 2 10's per side)

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

8 Platesx15
12 Platesx30 (concentrating on depth and increasing pain/burn)

Then gym closed.
 
Beast,
I had the worst case of pussitist i have ever had last night. I had one of the worst headaches i have ever experienced which forced me to leave after just flat barbell. I couldnt believe i was actually leaving the gym before i completed a workout, i think it was the first time i have ever done this.

yesterday's pussy chest routine:
flat barbell:
135x20
225x10
275x8
315x7
365x10
365x10
365x8 (didnt want to do this set at all)

incline dbs: 100x3 (left after the third one)

I pretty much couldnt see straight or focus anymore, so i bailed ship.

One of your last workouts you hit your front delt with 3 or 4 different exercises, this may be what is causing all of your shoulder pain on bench.
wick
 
cwick0 said:
Beast,
I had the worst case of pussitist i have ever had last night. I had one of the worst headaches i have ever experienced which forced me to leave after just flat barbell. I couldnt believe i was actually leaving the gym before i completed a workout, i think it was the first time i have ever done this.

yesterday's pussy chest routine:
flat barbell:
135x20
225x10
275x8
315x7
365x10
365x10
365x8 (didnt want to do this set at all)

incline dbs: 100x3 (left after the third one)

I pretty much couldnt see straight or focus anymore, so i bailed ship.

One of your last workouts you hit your front delt with 3 or 4 different exercises, this may be what is causing all of your shoulder pain on bench.
wick
Click to expand...


Cwick...why are you post whoring on the Beast's thread????
 
cause we talk all the time. If you look back you will notice. I have been trying to increase his chest strength in order to hit Beast's goal of 405 on bench. Plus i am able to learn things from BEAST.



No biggie 6-7% body fat boy! EAT DAMN IT!
 
Last edited:
cwick0 said:
Beast,
I had the worst case of pussitist i have ever had last night. I had one of the worst headaches i have ever experienced which forced me to leave after just flat barbell. I couldnt believe i was actually leaving the gym before i completed a workout, i think it was the first time i have ever done this.

yesterday's pussy chest routine:
flat barbell:
135x20
225x10
275x8
315x7
365x10
365x10
365x8 (didnt want to do this set at all)

incline dbs: 100x3 (left after the third one)

I pretty much couldnt see straight or focus anymore, so i bailed ship.

One of your last workouts you hit your front delt with 3 or 4 different exercises, this may be what is causing all of your shoulder pain on bench.
wick
Click to expand...


:FRlol: :FRlol: Ive had those days before brother! Usually after I vomit ,I say fuck it and save my routine for another day. Same with stomache issues. Headache Ill usually pop some pain killers or work through it, but Im sure if it was severe enough Id take the day off. Ive been feeling like that with this shoulder pain and it angers me greatly!! Im so anxious to feel weight on my shoulders again in the hopes that the pain is mostly gone. I hope the rest has done me well! We'll find out tommorrow! Just hunger for next weeks mutilation! Fantasize about it and dream about that shit!! Then KILL THAT SHIT! Think of it as the ultimate revenge! This is what I do when I have a FUCKED up day! I become furiously dedicated to the cause. Though I still manage to not eat as much as Id like at times. But when I get in the gym Im about to explode internally from raw emotion! That routine is still FUCKING impressive brother!! Yes, I agree with that. And its not just this week, Ive been doing this type of thing consistently. Beating the shit out of the delts. Im making some changes now and feeling things out. I may only bench once a week for a while and rotate flats and inclines, or even include inclines after flat bench work. Keep on KILLING on brother!!
 
JKurz1 said:
Cwick...why are you post whoring on the Beast's thread????
Click to expand...


:FRlol: :FRlol: ThanX for the support brother!! If it were someone else besides Cwick and this became a trend Id definately have a problem with it! Wouldnt want people lining up to post thier workouts in my journal! I realize Cwicks intention is a postive one though, and I enjoy seeing his chest workout posted here. Motivates the FUCK out of me, and might miss it otherwise. Would be good to have more journals on the site too. But its alot of work to have two journals or even keep an online journal consistently. Not everyones up to it. Sometimes it takes a while to post my workout since I also hand write all this stuff in my written journal along with my meals. Keep KILLING that shit yourself brother!!
 
JKurz1 said:
lol....joking bruh...........
Click to expand...


4906213August2004_083-med.JPG
:rainbow: :rainbow: :rainbow:
 
8-26-04 Thursday Chest and Abs (Small PR)

Good news! I went into the gym tonight unsure of how my shoulders would feel, and wouldve been glad to match my previous bests with minimal pain. It seems they have healed pretty good though. I layed off them for four days, and also only benched once last week with no shoulder work. I tried to avoid sleeping on them, took some aspirin a few days, drank a good amount of gatorade, and started up on glucosamine/chrondoitin which I bought in bulk. These things seemed to help. I started with 135 for 20 reps, and had no problem flinging the weight around. Then I did the same with 225 for 12 reps, and then onto the 275 warm-up for 8 reps. Threw that around also. Then 315 felt like a joke. I hit that for 9 3/4 reps, just missed the lockout. But it was very light. Thats a 1/4 rep PR which isnt bad considering. I was also only 191lbs with clothes on. Eating wasnt too good the last week. So 3-5lbs lighter and still able to hit a small PR. Then I decided to jump straight to 365 and try 2-3 reps. Since my mind was focused on multiple reps and Ive never even repped 365, I didnt even get it once. Also I usually hit 335 before going that heavy, so I think my mind wasnt focused right. When I focus on one rep max for example I put all my energy into one rep, when I do multiple reps I save energy. I think I saved too much energy. Then I hit 335 for an easy 5. No struggle on the 5th rep as with the last time I repped 335. I was about to go for a 6th rep, wouldve likely failed, but I wanted to lay off the shoulder joints. Didnt want to take it for granted. Then I tried 385 for two failed attempts. Then the rest will be listed below. I didnt go all out 100% towards the end, since I didnt want to mess up the joints. Im just thankful shoulders werent an issue. Looks like Im back for now. Im going to give it some time, and then possibly go on the M1T for another breif low dose 2 week cycle. This time Ill take milk thistle to detox the liver. That stuff is toxic! This could possible put me at 13 reps with 315 which would be nice. I got a three rep increase basically when I took it last time for 2 weeks. It may also have contributed to the last 1/4 inch on my arms, but unsure since I didnt take before measurements. So maybe Ill gain another 1/4 inch and hit 18.5 cold on the arms as well. Will see what happens. Im in no rush to go back on it again.My training partner also hit 365x9 at 187lbs and 5'7. A 2 rep PR for him. He wasnt too strong a few years ago, but since weve trained his bench has exploded in the last 2-3 years. Training with someone hardcore gives me an extra edge in KILLING that shit as Im able to stay focused on the task at hand. Bench has never been my strong point, but atleast its starting to get respectable in my eyes.ThanX for all the encouragement all!!

(weighed 191lbs before meals, all clothes on, gym scale) (2 aspirins and One scoop No-Xplode before training, One Extreme Ripped Force and granola bar during training)

Flat Bench:

135x20
225x12
275x8 (warm-ups)
315x9.75 (1/4 rep PR, just missed lockout)
365 (fail, energy wasnt focused properly)
335x5
385 (fail)
385 (fail)
325x3 (Muscle endurance appears to be lacking today)
275x10.75 (just missed lockout)
225x22

Hammer Strength Wide Chest (plate loaded): (Weight of plates added only)

180x15
280x15
360x4 + 2 half reps
320x7.5

Abs:

Seated Crunch Machine (pin loaded):

110x15
110x15
110x15
110x15

Then I wanted to hit some calves, but this fucking gym has no leg equipment it appears! It used to. FUCKING insane!! No big loss!

TRAIN OR FUCKIN DIE!!
 
Last edited:
Good shit bro! Geezus Christ!!! Awesome on the 335 for 5, but even more so....the 225 for 22! How the fuck did you bang out so many reps at the end?! Glad to hear your shoulder is feeling better....my left elbow is still fucked even after 2 1/2 weeks of that glucosamine/chrondoitin. I've got an appt to see my doc on Tuesday. Keep killing that shit bro!!!
 
Nnnnnniccceee........The beast is bacckkkkk and betterrr thannnn befooorrreeeeee

Better man than me taking 4 days off...I'm an idiot and have been trying to work through the pain.............Arms today, not happy about that..............
 
zxe003 said:
Good shit bro! Geezus Christ!!! Awesome on the 335 for 5, but even more so....the 225 for 22! How the fuck did you bang out so many reps at the end?! Glad to hear your shoulder is feeling better....my left elbow is still fucked even after 2 1/2 weeks of that glucosamine/chrondoitin. I've got an appt to see my doc on Tuesday. Keep killing that shit bro!!!
Click to expand...

ThanX alot brother!! Much appreciated!! I had better endurance in this session:

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

I was 196lbs a few weeks ago when I did that routine, so maybe the extra weight helps with the endurance (I was 191 yesterday). It didnt seem to make a difference with my strength though. I was just thankful to be able to bench without the shoulder pain. Wasnt expecting any type of PR. Hopefully I can get dedicated to the necessary force feeding amd come in heavier next week. Ive had trouble eating as much as I should. Sorry to hear about your elbow brother. I hate injuries!! Let me know how it works out. Still looking very strong in your journal! Keep KILLING that shit!!
 
JKurz1 said:
Nnnnnniccceee........The beast is bacckkkkk and betterrr thannnn befooorrreeeeee

Better man than me taking 4 days off...I'm an idiot and have been trying to work through the pain.............Arms today, not happy about that..............
Click to expand...


ThanX for the encouragement brother!! It is much appreciated!! A small improvement, but it all adds up!! haha I give you credit for dropping your routine to try that low volume stuff. Im comfortable in my box, and dont like to move out too often!! How did that routine workout? Four days is about the max vacation that Ill take, if Im not badly injured. Skipping a week of chest is very rare for me, and only happens in an extreme case. I lose muscle and strength on my chest at an alarming rate. Ive been trying to work through the pain myself. Especially with the lower back. Thus the reason I managed to pull my back out 3 weeks in a row. None too serious. My wrists and hands have been hurting alot lately too. But thats not enough to deter my lifting yet. I think Im going to hit arms today too, and move back work to monday again. I was hitting back on friday for a little while, but I think Ill switch it again. Plus it gives me an excuse to train arms today and skip back this week! haha As far as Im concerned 3 days isnt going to make a big difference. I just woke up and its 7pm and the gym closes at 10pm, so I wouldnt even have the time to train back today. You might want to take a few days off if the joint pain gets bad, and take some aspirin along with that glucosamine. Really, I think it was just the rest that helped me recover. When the pain flares up again, Im likely to take another brief vacation from training. Keep KILLING that shit brother!!
 
guldukat said:
Damn. 315 for almost 10 is getting up there, Beast!
Click to expand...


ThanX brother!! Seeing my 187lb training partner rep 365x9 definately keeps me going in the right direction! My form is much stricter though, and I dont use a belt. I really dont know how to put my entire body into the bench press anyway. Maybe if I could learn that leg drive it would help. I dont think Id want to make the bench a full body lift though! haha I like emphasizing the pecs,shoulders and tris the most in the movement. Still have some bodybuilding roots. ThanX again brother!!
 
8-27-04 Friday Triceps (Pulled out back)

I ended up pulling out my back again, but this time badly. Felt something click and then the pain set it. Its sunday now and its still bad. Hurts to breathe, though its more annoying then anything. Pisses me off, especially since it was just from getting the 130lbs in position for skull crushers. I cleaned the weight up and as I bent back a little, thats when it happened. Ill have to lay low for a little while again. Last time this happened it was worse (in december) and as soon as it felt a little better I maxed on bench and tore up my scapula on both sides. So at the most, I might do some hammer presses to try and maintain some chest strength. This is probabally close to the tenth time Ive pulled out my back since the main back injury in december. This is the worst pull, or whatever it might be, since then. Thus the reason its pissing me off. The more pissed I get the stronger I come back though, so Im just looking to the future now. Looking back, deadlifts/beast lifts definately seem to have been a detriment in my training. I couldve easily thickened my traps and midsection with hypers and shrugs. It was the addiction of piling on plates that kept me doing them. Heres the routine:

Rope pressdowns:

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

Incline Skull Crushers: (lots of elbow pain too)

110x15
130x8 (Pulled out my back, then sat down and pumped out 8 reps anyway)
 
WalkingBeast said:
8-27-04 Friday Triceps (Pulled out back)

I ended up pulling out my back again, but this time badly. Felt something click and then the pain set it. Its sunday now and its still bad. Hurts to breathe, though its more annoying then anything. Pisses me off, especially since it was just from getting the 130lbs in position for skull crushers. I cleaned the weight up and as I bent back a little, thats when it happened. Ill have to lay low for a little while again. Last time this happened it was worse (in december) and as soon as it felt a little better I maxed on bench and tore up my scapula on both sides. So at the most, I might do some hammer presses to try and maintain some chest strength. This is probabally close to the tenth time Ive pulled out my back since the main back injury in december. This is the worst pull, or whatever it might be, since then. Thus the reason its pissing me off. The more pissed I get the stronger I come back though, so Im just looking to the future now. Looking back, deadlifts/beast lifts definately seem to have been a detriment in my training. I couldve easily thickened my traps and midsection with hypers and shrugs. It was the addiction of piling on plates that kept me doing them. Heres the routine:

Rope pressdowns:

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

Incline Skull Crushers: (lots of elbow pain too)

110x15
130x8 (Pulled out my back, then sat down and pumped out 8 reps anyway)
Click to expand...

Sorry to hear that shit bro

My rotator has gotten to the point that it bothers me on so much I decided to lay back all together! well kinda :evil: LOL I have decided to go to a HST (style) routine for the next 3 weeks, and then take 2 weeks off all together, in hope that it relaxes my rotator. Today was my first day and it seems that it feels alot better, but this kinda routine is fuckin me all up! LOL I am not use to workin on the hole body in a day, then take a day off! HA

But We will see! Take it easy bro, and wish you the best

Peace
 
zxe003 said:
Fuck man....sorry to hear it. Take it easy for a bit bro, you'll rebound soon enough.
Click to expand...


ThanX for the encouragement brother!! Yes, I plan to rest up until thursday. I did some very light biceps today, but I managed to take the 30lb dumbells well past the pain barrier! :FRlol: :FRlol: So what I lacked in weight, I made up for in intensity. I went light and did the exercise seated to avoid back strain. Ill post that in a little bit. I was surprised how much I felt the burn from such a light weight. The light weight is more intense for me in a way, because with light weight you can always force out another rep, but its the pain that stops alot of people. By the time I hit 41 reps though, my arms were pretty numb. Biceps are still sore and look a little more defined in the shoulder/upper bicep area. But its probabally all in the mind! Still feel small though. Luckily I compared the new pics and was able to see some improvements after alot of analysis. I hope to have made some major improvements by may, which is the end of the year for me. I thought it was march but just learned I have a few extra months to make the improvements. Ive already increased the arm size half and inch, I hope to be at 18 1/2 or higher by then, cold. Hope to see some chest and back size increases too. Its been a while! If I can maintain this rate of progression I should be able to make some large improvements. Hopefully I wont have any major injuries. The back is already feeling better, but it is very decieving. As much as Id love to bench this thursday it may be wise to use the hammer strength for this week. Itll be hard to decide. Ill probabally try to bench, but I may not go all out heavy towards the end. After tearing up my scapula and losing range of motion for a few months, Im not anxious to do it again! Keep KILLING that shit brother!!
 
TRUEsoldier said:
Sorry to hear that shit bro

My rotator has gotten to the point that it bothers me on so much I decided to lay back all together! well kinda :evil: LOL I have decided to go to a HST (style) routine for the next 3 weeks, and then take 2 weeks off all together, in hope that it relaxes my rotator. Today was my first day and it seems that it feels alot better, but this kinda routine is fuckin me all up! LOL I am not use to workin on the hole body in a day, then take a day off! HA

But We will see! Take it easy bro, and wish you the best

Peace
Click to expand...

ThanX for the concern brother!! Sorry to hear about your rotator as well. Thats shit is always a fucking deterrent. I HATE injuries. I always have that torn scapula, or whatever it was, hanging over my head everytime I bench. Also it seems Im constantly seeing people with torn pecs who werent even using the kind of weight I am when they tore it. It seems pretty unavoidable to have some injuries. I hope to avoid anything major. It teaches you to adapt though, thats for sure. I hate change. Would love to be doing my deadlifts weekly. Loved the rush. But Ive had to sacrifice them for the time being. Laying off the rotator might do it alot of good. If you can get some glucosamine/chrondoitin Ive heard it is excellent for joint and cartiledge. I just started on it so its too soon to tell. But I plan to stay on it for a while. Im not familiar with HST, though Ive heard it mentioned alot on the boards.
Sounds interesting. If I were to maintain my intensity and volume on a full body routine it would not only be impossible to lift the same weights, but it would be a long fucking day!! It seems like a good idea to hit everything a few times a week though. Im sure youll see some results training like that. After Im done training a body part it usually needs a good deal of recovery time. Your fucking hardcore to be doing all that shit under those conditions! Much respect! ThanX again brother! God bless and keep KILLING that shit!!
 
8-30-04 Monday Biceps and Calves

Back is feeling much better. Definately healed faster then expected. But there is always some pain in my back now, and I can still crack it when I pull back. I might still bench pretty heavy on thursday, but am not sure yet if I should. Dont want to tear up my scapula like I did in december. I went light today on biceps, while maintaining my intensity. The burn is much greater for me with these lighter weights, and also the lighter weight allows more reps to be pumped out. I noticed I can go far past the pain barrier with the light weights. Was a nice little change. I kept the curls seated to remove any pressure from the back, and kept the reps strict. Heres the routine:

Seated Alternating Dumbell Curls: (with a twist as usual)

30x41 (Likely a PR since I dont usually train this light)
30x22
30x16
30x18
30x20

Seated Alternating Hammer Curls:

40x15
50x15
50x15

Double-Bicep Style Cable Curls:

60 (per side)x15
70x15
80x15
90x12
100x10
80x15
80x15

Calves:

Seated Calve Raises:

90x15
115x15
115x15
115x15
115x15
115x15
 
not to shabby.

I notice you fucked up your back once again.

same old me on chest yesterday (i know a day off).

incline barbell:
135x15
225x10
275x8
315x10
315x8
315x8

flat barbell: all rest pauses
135x10
225x10
315x3
365x5

DONE.
 
Hey man great work, but sometimes killing the shit isnt always a good idea.lol Youve put in hrs upon hrs of hardwork to build a extremely powerful body. Ask yourself this, what is the use of having that strength if the body is damaged and you are not able to function properly. Take some time off brotha, you deserve it. Again, nice work with the workouts
 
I also would like to add that I look up to you as a poster. Your average bodysize structure and your great strength gives me motivation to get in the gym or the driveway and hit it hard. Heck the other day I didnt feel like going to the gym to do inclines, dips, rows, and chins, then come home and drag the sled, but after reading a post you made, and reading how your throwing up the weight you do at the bodyweight you do, I told myself (lets do it) and went to the gym and had a great workout, then came home and killed the sled. Thanks
 
9-2-04 Thursday Workout Cancelled Due To Hurricane

Turns out everything is closed due to this massive hurricane approaching. Looks like Ill have to take off until the gyms reopen again.
 
cwick0 said:
not to shabby.

I notice you fucked up your back once again.

same old me on chest yesterday (i know a day off).

incline barbell:
135x15
225x10
275x8
315x10
315x8
315x8

flat barbell: all rest pauses
135x10
225x10
315x3
365x5

DONE.
Click to expand...

Looking strong brother!! You wont see me reccomending a day off! I wanted to train today, but theres a hurricane the size of texas approaching my area. Pisses me off. But Ill get back into the gym as soon as everything opens again. Keep KILLING that shit!!
 
muscledog95 said:
I also would like to add that I look up to you as a poster. Your average bodysize structure and your great strength gives me motivation to get in the gym or the driveway and hit it hard. Heck the other day I didnt feel like going to the gym to do inclines, dips, rows, and chins, then come home and drag the sled, but after reading a post you made, and reading how your throwing up the weight you do at the bodyweight you do, I told myself (lets do it) and went to the gym and had a great workout, then came home and killed the sled. Thanks
Click to expand...


ThanX for the encouragement and kind words brother!! MUCH appreciated!! Im glad I can instill some motivation! Im getting some involuntary time off now anyway, due to this hurricane approaching my area. Also, I took 4 days off the last week, then ended up taking some more days off after pulling out my back. I was ready to bench today, but the gyms, everything is basically closed. Hopefully some things will remain intact after it passes through. ThanX for the compliments! It means alot! Welcome brother!! PM or IM me anytime as well. Keep KILLING that shit!!
 
Glad to here you survived everything and now it's time to make up all that lost training, however, i understand other things are probably on your priority list right now.

Today's workout: chest (slight case of pussitist today)

flat barbell:
135x20
225x10
275x7
315x7
365x7
405x7 (PR)

incline dbs:
3 sets of 100s.

I didnt fully destroy chest today since i am training a guy on shoulders tomorrow.

wick
 
cwick0 said:
Glad to here you survived everything and now it's time to make up all that lost training, however, i understand other things are probably on your priority list right now.

Today's workout: chest (slight case of pussitist today)

flat barbell:
135x20
225x10
275x7
315x7
365x7
405x7 (PR)

incline dbs:
3 sets of 100s.

I didnt fully destroy chest today since i am training a guy on shoulders tomorrow.

wick
Click to expand...

ThanX brother!! No, nothing else on my priority list but KILLING that shit as much as possible before the next hurricane. 405x7 is fucking strong brother!! Hope to KILL that shit myself in good time!! Awesome shit!! Keep Em coming!!
 
9-11-04 Friday Chest, Biceps and Abs (Light and weak)

This was my first day back in the gym in 9 days due to the hurricane. Three of those days were without power and adequate food. (60-100 grams of protein daily). So as a result I lost alot of strength and some weight. I was down 8lbs when I walked in the gym at 183lbs. When I was 8lbs heavier I was at my strongest, even though Ive been 196-197 a few times before on the gym scale before meals. This was when I was either on NO2 or M1T though. Ive been off supplements for a while. I just started "Nitrix" today, so that should help me get back and hopefully hit some PR's in the next few weeks. Another problem is, theres another hurricane headed my way. Im going to do everything I can to assure Im not down to 175 by the time this one passes. I lose weight very quickly, along with chest strength especially. I looked alot more defined today, and chest was pretty striated as before, but all that means is my chest is weak,dehydrated and prone to cramp after the workout. I only hit 315 for 5.5 reps which is about a 4-5 rep loss on my bench press. Thats a big loss for me. Hopefully it wont take months to get back. Ill be KILLING that shit to the best of my ability and trying to force down as much as I can to gain the weight back. Then I did biceps. I started with 30lbs dumbells for seated alternating dumbell curls, for a nice slow 50 rep set. Then I hit 9 more sets. I had to do standing cable curls towards the end due to a pain running down both shoulders when I tried to curl. Maybe it was the pump. Never had that problem before. Strangely my arms were looking bigger, as I remembered them looking before the injury (even though they were 1/2 an inch smaller). I think this has to do with the extra definition. So the pump looked big again. Id rather be where I was 2 weeks ago though. Seems a little definition does make an arm appear bigger, always thought it was bullshit. Heres the routine:

(185lbs after 2lbs of water consumption and before meals) (One "Ripped Force")

Flat Bench Press:

135x20
225x12
275x8 (warm-ups, and 8th rep with 275 already heavy! Was getting 17)

315x5.5 (fucking weak!)
315x3 (Really FUCKING weak! This is why I dont voluntarily take a week off chest)
275x8.5
275x8
225x17.5 (All sets aside from warm-ups taken to complete failure)

Incline Bench Press:

135x20
225x11.5
275x2.5 (I WILL HAVE REVENGE!!)

Hammer Strength Wide Chest Machine:

180x15
270x11
320x6.5
230x12.5
180x14.5

Biceps:

Seated Alternating Dumbell Curls:

30'sx50 (Arms hanging to sides at certain intervals for rest)
30x19

Standing Alternating Dumbell Curls: (Always with a twist at the top)

40x8 +5 hammers

Double-Bicep Style Cable Curls: (Shoulder pain when curling normally)

60 (per side)x15
80x15
100x14
110x7
90x12
80x15
80x17

Abs:

Seated Ab Crunch Machine (pin loaded):

110x15
110x15
110x15
110x15
 
Glad to see you back under the BB

What about the lower body Beast ?

Have you become a chest&bis guy ? :D
 
Hey, Beast, why you think you lose weight so quickly? You have a superfast metabolism? I guess I am the opposite, I can stop working out, and I'll be the same size and strenght, but then I turn into a giant fatass. Like, I once went from 220ish to 245 inlike 2 and half months. I didn't do a cycle or any supplements, I got bigger, plus a fucking huge belly.
I just looked at a twinky and gained 5 pounds, fuck!
Anyways, you will, as you say, "KILL THAT SHIT," soon. Hope Ivan doesn't fuck your shit up that much. :chomp:
 
You KNOW, I know what you feel. That shit fucking sucks. But what's cool for you bro, is that you always bounce back hella quick....so don't even stress about it. Me on the other hand, I'll be lucky to maintain where I'm at right now over the next 6-8 weeks of cutting. KEEP KILLING THAT SHIT brother!
 
Anthrax said:
Glad to see you back under the BB

What about the lower body Beast ?

Have you become a chest&bis guy ? :D
Click to expand...

ThanX brother!! Ill be hitting legs today most likely. Had some setbacks that made it difficult to get legs in. Upper body always takes priority in those circumstances. Hurricanes, 4 consecutive back pulls (4 weeks in a row). ThanX again brother!! KILL THAT SHIT!!
 
BlondBomber said:
Hey, Beast, why you think you lose weight so quickly? You have a superfast metabolism? I guess I am the opposite, I can stop working out, and I'll be the same size and strenght, but then I turn into a giant fatass. Like, I once went from 220ish to 245 inlike 2 and half months. I didn't do a cycle or any supplements, I got bigger, plus a fucking huge belly.
I just looked at a twinky and gained 5 pounds, fuck!
Anyways, you will, as you say, "KILL THAT SHIT," soon. Hope Ivan doesn't fuck your shit up that much. :chomp:
Click to expand...

Im not sure brother! Always thought it was my metabolism. Thats likely what it is. I wish it was slower, would make it much easier to just maintain. Maintenance can even be a struggle at times. Id definately consider myself a "hardgainer" if I was into making excuses as to why I couldnt gain. But really I believe that can all be overcome, unless there is some type of wasting disease these people have that Im not aware of. I could be wrong though. But I know for a fact that a shitload of people jump on that hardgainer wagon who could be making gains if they had the dedication and discipline, and that whining bullshit pisses me off! haha Just a vent, a bit off topic though! I can definately go without eating for long periods of time. If I do, Ill pay the price though. This is why a clean diet isnt hard for me to do. The harder part is eating enough clean foods. My diet is never clean though anyway. Im always bulking. Some days its cleaner then others. Yea, its not the hurricane thats the worst, but the after effects. No power for days/weeks, everything closed,gasoline shortage and getting arrested for leaving the house. Shit like that. Keep KILLING that shit!!
 
zxe003 said:
You KNOW, I know what you feel. That shit fucking sucks. But what's cool for you bro, is that you always bounce back hella quick....so don't even stress about it. Me on the other hand, I'll be lucky to maintain where I'm at right now over the next 6-8 weeks of cutting. KEEP KILLING THAT SHIT brother!
Click to expand...


I know you can relate brother!! ThanX brother!! It doesnt always feel so quick! But I was glad to start getting back after that back injury. Still dont deadlift though. Ill try again though,eventually. Ive never really put much effort into cutting. Scares me! haha I tend to get more cut (not shredded or anything) with diet changes that arent intentional. Usually related to budget. After this hurricane and not eating much, I think I actually look bigger in many areas. But Im only 183! haha Ill get it back though. Sometimes Ill clean up the diet a little for short periods of time to make sure I dont accumulate too much fat. But its not much of a concern for me now. Im still light. haha Best of luck with the cutting!! KEEP KILLING THAT SHIT!!
 
9-12-04 Sunday Triceps and Shoulders

I got a little off track yesterday. Smoked a few hits of crack. Not something Id reccomend. Im writing this on monday. I feel better now. Yesterday I was feeling a good deal more psycotic then usual and had to keep a balance in my workout, as not to have a heart attack. haha Or atleast it felt that way. Looked in the mirror and I looked like a fucking demon. haha Not a good thing though. Definately not something I want to do while trying to gain weight back, and get back on track. Eating suffered those 2 days. So Im trying to keep focused. Heres the routine I did:

Rope Pressdowns:

60x15
90x15
120x15
140x15
150x15
175x15 (Stack plus a 25lb plate..150 max at this gym)
185x13
195x12 (45lb plate on stack)
195x15

V-Bar Pressdowns:

195x15
195x12
195x12

Shoulders:

Dumbell Laterals Dropsets:

45x15
then
40x10 (No rest.would normally do more sets, but felt strange)

Dropset #2:

30x15
25x15 (Light but atleast its something)

25x15 (by itself)
 
I killed it last night!

flat barbell:
135x20
225x15
275x10
315x10
365x10
405x6 (need to get 10)

incline dbs:
100x10
110x10
120x9 (fucking db shifted back on me after my ninth one, had to drop it).

legs today...err.

wick
 
cwick0 said:
I killed it last night!

flat barbell:
135x20
225x15
275x10
315x10
365x10
405x6 (need to get 10)

incline dbs:
100x10
110x10
120x9 (fucking db shifted back on me after my ninth one, had to drop it).

legs today...err.

wick
Click to expand...

Fucking awesome brother!! 405 for 10 reps soon! Yea the hurricane looks to be going elsewhere. Keep KILLING that shit!! ThanX again!!
 
9-13-04 Monday Legs,hamstrings and Calves

Atleast I got something in for legs this week:

Leg Extentions:

90x15
150x15
190x15
210x15
230x15

Hack Squats:

90x15
180x12
230x12

Leg Extentions:

250x15

Leg Curls:

90x15
130x15
150x12
150x11

Seated Calf Raises:

90x15
115x15
115x15
115x15
115x15
115x15
 
Ive got a serious case of pussitist today, not going to the gym for legs. I am having some serious lower back spasms from doing weighted hypers on monday. it fucking hurts to just sit at my desk in my office at school.
Ill be back tomorrow to DESTROY shoulders and to teach all these fucks at my school gym how things are suppose to be done.
wick
 
WalkingBeast said:
9-13-04 Monday Legs,hamstrings and Calves

Atleast I got something in for legs this week:

Leg Extentions:

90x15
150x15
190x15
210x15
230x15

Hack Squats:

90x15
180x12
230x12

Leg Extentions:

250x15

Leg Curls:

90x15
130x15
150x12
150x11

Seated Calf Raises:

90x15
115x15
115x15
115x15
115x15
115x15
Click to expand...


Leg Extentions twice ?

You want to fuck your knees bro ?
 
cwick0 said:
Ive got a serious case of pussitist today, not going to the gym for legs. I am having some serious lower back spasms from doing weighted hypers on monday. it fucking hurts to just sit at my desk in my office at school.
Ill be back tomorrow to DESTROY shoulders and to teach all these fucks at my school gym how things are suppose to be done.
wick
Click to expand...


That shit sucks brother. I know how it is. Legs is always the first thing I skip these days. Im sure as fuck not going to sacrifice upper body work for legs! Keep KILLING that shit brother!!
 
Anthrax said:
Leg Extentions twice ?

You want to fuck your knees bro ?
Click to expand...


:FRlol: :FRlol: Not really the intention, but isnt everything going to get fucked up eventually anyway? Atleast Im training legs now. I stopped for a while when I was deadlifting obsessively. Hope to add some size on them over time. Keep KILLING that shit brother!!
 
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

:blow:
 
JohnRobHolmes said:
i lose power really fast too. you got it under control though. you got the weather to blame anyway!! just kill it!!
Click to expand...


ThanX brother!! Ill be working hard and eating as much as possible to get back!! Hopefully stronger! Keep KILLING that shit yourself!!
 
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.
 
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)
 
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.
 
cwick0 said:
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.
Click to expand...


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!!
 
9-19-04 Sunday Chest,Speed Bench,Triceps, Lower Back, Rear Delts and Abs


I avoided using dumbells today on chest as planned. My back was extremely sore. As if it was pulled out, but its likely due to the muscles adapting to the intensity again after the 9 day lay off from the hurricane. Even the tendons in my scapula area felt to be twitching and sore. So I stuck to machines for chest today. Heres the routine:

Chest:

Hammer Strength Incline Press (plate loaded): (felt awkward)

90x15
180x15
270x11
320x5.5

Cybex Fly Machine (pin loaded): (another awkward machine)

110x15
130x8
130x8
120x12

Another Fly Machine (rear delt/chest fly combo, pin loaded):

150x15
195x15
225x15
255x15 (Even with this weight I was slamming the handles together enough to jolt the machine. The fly range of motion is very strong for me)
300x8

Speed Bench:

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

Cable Flies:

70 (per side)x15
100x10
100x11

Triceps:

Rope Pressdown:

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

Straight Bar Pressdown:

100x15
120x15
140x15
160x15
170x12
190x7

One Arm Pressdown:

60x10
50x12
40x15

Lower Back:

Hyper Extentions: (Done inbetween one arm pressdowns and straight bar pressdowns)

15
15
15

Rear Delts:

Reverse Fly Machine:

150x15
195x15
225x15
255x11

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15
 
WalkingBeast 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!!
Click to expand...

The proof is in the pudding. It's taken years of training for me to get things where they are today. Everything i do feels that i am getting closer and closer to finding my perfect workout. The only other thing we need to get you on is some of my sets/rep schemes, then your chest should get even stronger and hopefully bigger. Im not sure how much higher i want to go on bench since going past 400 is a lot of stress on our bodies.
 
Beast,
I hit chest yesterday, but my mind wasnt in it at all. My boss/advisor dropped a bombshell on me and my other GSR (graduate student researcher) saying he wasnt going to fund us next semester. Needless to say i was pissed, but i am more than ready to move on. I should be finished with my thesis by December and receive my MPH (masters in public health (epidemiology)). Then i emailed my old mentor from Purdue. Thank god i did. He responded within an hour and asked what part of the government (local, state, or federal) i want to work for and where. I couldnt have gotten any luckier.

chest workout (9/21/2004)
flat barbell
135x20
225x15
275x10
315x10
365x10
405x6

incline dbs
100x10
110x10
120x9

Exactly the same as last week.
take care,
wick
 
Out of curiousity Beast why are your weights so low for the speed bench, are those with bands or not. If not I'd suggest upping the weight to at least 50% of max.
 
speed bench is solely for speed and should be kept at a light weight. Often people do speed bench with too much weight and get keep the speed up throughout their routine. At most, i wouldnt go past 185 even though 400 is getting close.

I can rep 405, but i tried going too heavy on speed bench in the past with 225 and my speed wasnt there.
 
crew9 said:
Out of curiousity Beast why are your weights so low for the speed bench, are those with bands or not. If not I'd suggest upping the weight to at least 50% of max.
Click to expand...


ThanX for the reply!! Well, I started with 160lbs as a suggestion from TheBrute who used to post here. Hes real strong on the bench so I figured Id give his suggestion a try. I could probabally add some more weight. 185 would probabally work. Maybe Ill try increasing it a little soon. I usually do speed bench after a good deal of chest work, so Im not at 100%. Also I try to get 3 reps in 3 seconds. I havent tried bands yet. My training partner uses 225 or 240 and his speed is alot slower then 3 seconds. Its good you mentioned it though, I was thinking about increasing it. I think I will next time. I havent tried bands yet. 50% of my max would put me at 190. Though I dont know what my max is at the moment cuz my strength took a nice hit from that hurricane. So Im just getting back now. I think my max was above 380 for sure, but I never gave it a true test. I hit 380 after 3 sets to failure that day, including 275x17 and 315x9.5,325x5 then 380. Something like that. ThanX again for the feedback!!
 
cwick0 said:
speed bench is solely for speed and should be kept at a light weight. Often people do speed bench with too much weight and get keep the speed up throughout their routine. At most, i wouldnt go past 185 even though 400 is getting close.

I can rep 405, but i tried going too heavy on speed bench in the past with 225 and my speed wasnt there.
Click to expand...

My training partner does the same thing. He uses 225-240 which he moves fast but not fast enough. I use 3 reps in 3 seconds as the guidline, even though I dont time it. It may still be effective, but Im just trying it as suggested to see if it has any value. So far it seems to have made a difference. Its also good practice to keep that groove, so I dont forget how to bench a week later. haha Seems my mind muscle connection needs a constant reminding. Keep KILLING that shit brother!!
 
cwick0 said:
speed bench is solely for speed and should be kept at a light weight. Often people do speed bench with too much weight and get keep the speed up throughout their routine. At most, i wouldnt go past 185 even though 400 is getting close.

I can rep 405, but i tried going too heavy on speed bench in the past with 225 and my speed wasnt there.
Click to expand...


yes the weight is supposed to be light, but light as in the 50-60% of max range, depending on band useage and what not.
 
cwick0 said:
The proof is in the pudding. It's taken years of training for me to get things where they are today. Everything i do feels that i am getting closer and closer to finding my perfect workout. The only other thing we need to get you on is some of my sets/rep schemes, then your chest should get even stronger and hopefully bigger. Im not sure how much higher i want to go on bench since going past 400 is a lot of stress on our bodies.
Click to expand...


I know what you mean. It takes alot of trial and error over years of training. What are your sets and rep schemes like? I know you often do 3 sets of 10. Sounds interesting. Seems hard to progress 5lbs a week that way, but I havent tried it. I guess Ill keep increasing until I cant anymore. Anything over 400 is going to be alot of stress on all the joints and tendons though, no doubt. Repping 405 is great strength, but its hard to find satisfaction in weight lifting. haha I say Ill be pretty content to get there, but then Ill be focused on another set of short term goals. Keep KILLING that shit brother!!
 
cwick0 said:
Beast,
I hit chest yesterday, but my mind wasnt in it at all. My boss/advisor dropped a bombshell on me and my other GSR (graduate student researcher) saying he wasnt going to fund us next semester. Needless to say i was pissed, but i am more than ready to move on. I should be finished with my thesis by December and receive my MPH (masters in public health (epidemiology)). Then i emailed my old mentor from Purdue. Thank god i did. He responded within an hour and asked what part of the government (local, state, or federal) i want to work for and where. I couldnt have gotten any luckier.

chest workout (9/21/2004)
flat barbell
135x20
225x15
275x10
315x10
365x10
405x6

incline dbs
100x10
110x10
120x9

Exactly the same as last week.
take care,
wick
Click to expand...

Im glad things worked out brother! Looks FUCKING strong to me!! TRAIN OR FUCKIN DIE!!!!!
 
WalkingBeast said:
I know what you mean. It takes alot of trial and error over years of training. What are your sets and rep schemes like? I know you often do 3 sets of 10. Sounds interesting. Seems hard to progress 5lbs a week that way, but I havent tried it. I guess Ill keep increasing until I cant anymore. Anything over 400 is going to be alot of stress on all the joints and tendons though, no doubt. Repping 405 is great strength, but its hard to find satisfaction in weight lifting. haha I say Ill be pretty content to get there, but then Ill be focused on another set of short term goals. Keep KILLING that shit brother!!
Click to expand...

set/rep schemes: always varies!

3 sets of 10 at the same weight

sets of 10 as high as you can go (last two weeks)

sets of 6 as high as you can go (this is what i do on my real heavy days)

5x5 (im new to this idea)

pyramid all the way up then back done (just like you do already)


It's not just my set/rep scheme that has paid dividends, it's also about the way i pair workouts up, like the bench scheme i wrote about. This is how ive become so strong/powerful/big.

Any more questions? I would love to see you rep 405 for 10 too, but im gonna beat ya.

wick
 
cwick0 said:
set/rep schemes: always varies!

3 sets of 10 at the same weight

sets of 10 as high as you can go (last two weeks)

sets of 6 as high as you can go (this is what i do on my real heavy days)

5x5 (im new to this idea)

pyramid all the way up then back done (just like you do already)


It's not just my set/rep scheme that has paid dividends, it's also about the way i pair workouts up, like the bench scheme i wrote about. This is how ive become so strong/powerful/big.

Any more questions? I would love to see you rep 405 for 10 too, but im gonna beat ya.

wick
Click to expand...

Sounds real interesting brother!! How would I go about finding my weight for 3 sets of 10. Even when I can get 315x10 its not likely I can repeat that for 3 sets. So Im guessing Id have to start with a lower weight and work my way up weekly. ThanX for the feedback brother!! Yea, your way ahead of me. I have to hit 405x1 before I can start repping it! My training partner is closer to you in strength with 405x3 the first time he tried to rep it. Your form is likely MUCH better though, but hes only 185 and already benching 440. No pauses or anything. His form is pretty ugly, ass usually way off the bench, jerking his hips, you name it. Belt as tight as possible. Even if I used that form though, I dont think it would help me. I bench pretty flat backed. The bench schemes look good too. I want to find a way to get inclines back into my routine without destroying my shoulders. If I do them after flat bench they get the short end of the workout. ThanX again brother!!
 
9-21-04 Tuesday Full Legs

Went heavy on the leg presses today. The hack squats dont feel right to me, and I cant get decent weight on them, always feel unstable. So I think I stick with the leg presses heavy and to failure, or very close.The next day I noticed a small pimple sized pump 2 inches below my navel and to the left, where a hernia would be. Some pain when I touch it. I got something similiar in my leg once, so I figure itll heal up. Not sure if its a bad thing. Heres the routine:

Leg Extentions:

90x15
150x15
190x15
220x15
250x15

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

8 Plates x25
12 Plates x25
( 2 sets of 15 hyper extentions {feeling some pressure in mid spine} )
14 Plates x25
16 Plates x41 (720lbs in plates)
18 Plates x30 (810lbs in plates)
20 Plates x20 (900lbs in plates)
22 Plates x9 (990 in plates)

Hamstrings:

Leg Curls:

90x15
130x12
150x8
130x12

Calves:

Calve Raises:

90x20
115x20
115x20
115x20
115x20
115x20
 
I wrote this on another topic last night:

--------------------------------------------------------------------------------

I started the 3 sets of 10 reps with the same weight about 2 years ago and havent looked back since. I met a huge guy (6'2.5" @ 280lbs) in the gym and that is what he preached. I actually spotted him one day, the first i had ever seen him. I touched the bar on his 17th rep of 315. Needless to say we trained together for the next 6-8 months. At the time, i could get 315 for a single set of 10. So, whatever you can handle for 10 is where i would start. Our goal was to get 50 reps with 315 in 5 sets. I never got it while we trained together, but now i can get it in fewer sets. However, at the start i was getting like a set of 10, 8, 6. To say the least i learned a lot from him.

Beast,
Try starting with 275. Then move up when you can get all 3 sets of 10.

inclines: you can still work them in after flat even if you are tired. They will be sore at first, but once you get used to doing them you should be okay. Obviously they wont be as strong as they would if you did them first, but over the course of time your body will make the necessary adaptations.

Let me think about my old 8 week routine and i will post it for you, i cant remember my rep schemes.
 
cwick0 said:
I wrote this on another topic last night:

--------------------------------------------------------------------------------

I started the 3 sets of 10 reps with the same weight about 2 years ago and havent looked back since. I met a huge guy (6'2.5" @ 280lbs) in the gym and that is what he preached. I actually spotted him one day, the first i had ever seen him. I touched the bar on his 17th rep of 315. Needless to say we trained together for the next 6-8 months. At the time, i could get 315 for a single set of 10. So, whatever you can handle for 10 is where i would start. Our goal was to get 50 reps with 315 in 5 sets. I never got it while we trained together, but now i can get it in fewer sets. However, at the start i was getting like a set of 10, 8, 6. To say the least i learned a lot from him.

Beast,
Try starting with 275. Then move up when you can get all 3 sets of 10.

inclines: you can still work them in after flat even if you are tired. They will be sore at first, but once you get used to doing them you should be okay. Obviously they wont be as strong as they would if you did them first, but over the course of time your body will make the necessary adaptations.

Let me think about my old 8 week routine and i will post it for you, i cant remember my rep schemes.
Click to expand...

Awesome brother!! ThanX alot! I think I might try that 3x10. Think Im going to try and test my 315 for reps today, just to see where Im at. Since Im not back into it yet. Would be nice if my strength is back. Ill give it my best and post it up tonight. Waiting to peak first, then hit the M1T and possibly get 315 for 12-13. Would like to see that routine. Ill try to hit more inclines tonight too. Usually after 13 sets of flat bench my strength is greatly reduced. ThanX again brother!!
 
Hey beast,
I saw the hernia post. Yes, if you have a hernia it will require surgery and no lifting for a while. Needless to say you bet get some ass during this time if it is indeed a hernia because you will be one volitile person.

I noticed you are about to get nailed by another hurricane. Good luck with this one, just got uped to a categore 3. Ivan got us with some terrible/record flooding here.

Lastly, no legs for me for quite some time. I was running to catch a bus (transit) yesterday and severly roled my right ankle. Needless to say i cant walk for shit today. Fortunately i dont think it's broke. I may get it checked out monday, luckily i have great insurance.

wick
 
monday: iternational day of chest

flat barbell:
135x15
225x15
275x7
315x5
365x10
365x10
365x12 (record by 4 reps)

incline barbell (yep, almost broke my ankle this past friday, tore some ligaments instead)
135x10
225x10
275x10

DONE.

I am assuming you lost power again since you havent been on in awhile, but i hope all is well.
 
cwick0 said:
Hey beast,
I saw the hernia post. Yes, if you have a hernia it will require surgery and no lifting for a while. Needless to say you bet get some ass during this time if it is indeed a hernia because you will be one volitile person.

I noticed you are about to get nailed by another hurricane. Good luck with this one, just got uped to a categore 3. Ivan got us with some terrible/record flooding here.

Lastly, no legs for me for quite some time. I was running to catch a bus (transit) yesterday and severly roled my right ankle. Needless to say i cant walk for shit today. Fortunately i dont think it's broke. I may get it checked out monday, luckily i have great insurance.

wick
Click to expand...

ThanX brother!! Looks like it was just a deep boil. haha Good thing though, cuz thats the last setback I need. I pulled out my back once again, but Ive lost count how many times Ive pulled it out since my back injury. Doesnt look like Im meant to deadlift again. FUCKING shame. Ill just keep my focus on heavy upper back work. Im still looking for a bench routine, having trouble deciding. I need to get my strength back now, thats the goal. I have til thursday to come up with something. Was thinking of focusing on inclines and maybe doing a 5X5 with inclines starting with 275. Cant make up my mind. That or Ill just repeat my routine again and hope for more reps with 315. Sorry to hear about the flooding. Experienced that once before. FUCKING annoying. The hurricane wasnt too bad this time. Only lost power for a day. Sorry to hear about that ankle injury. That sucks. Legs is never a big issue for me anyway these days. Just KEEP killing that bench! Best of luck in your recovery. KILL THAT SHIT!
 
cwick0 said:
monday: iternational day of chest

flat barbell:
135x15
225x15
275x7
315x5
365x10
365x10
365x12 (record by 4 reps)

incline barbell (yep, almost broke my ankle this past friday, tore some ligaments instead)
135x10
225x10
275x10

DONE.

I am assuming you lost power again since you havent been on in awhile, but i hope all is well.
Click to expand...


Awesome PR brother!! That 3 sets of 275x10 sounds good too. Im thinking of giving it a try. Some awesome power with the 365! Definite inspiration! K I L L K I L L K I L L!!!!!!!!

4906213August2004_084-med.JPG
 
9-25-04 Saturday Biceps

This was the day of the hurricane. The gym was about to close, so I only got a few sets in. Biceps still had some soreness and cramping for some reason. :

Alternating Dumbell Curls:

25x15
35x15
40x15
50x7 + 8 hammer curls

Double Bicep Syle Cable Curls:

60(per side)x15
70x15
80x15
 
9-26-04 Chest (on "Cross Bow", plus some extras)

I didnt have access to a gym today due to the hurricane. So I used my uncle's "Cross Bow" machine and a pair of 50lb dumbells. I did 20-30 sets for chest. Didnt count. I did incline flyes, incline presses, flat flyes, flat presses, decline flyes and decline presses. Also did some 50lb dumbell presses, which felt heavy after all the sets. Was surprised how much I felt it. Got a real good pump. Might be a decent machine to supplement with my regular chest work, every once in a while. Its light even at the max weight but I was able to squeeze the chest good. I also did a few sets of legs and triceps to test the machine out.
 
9-27-04 Back,Deadlifts(bad idea),Lower Back, and Triceps (Pulled back out again)

Seems to be the routine for me lately. Lost count of how many times Ive pulled out my back since the main back injuries in december. I was deadlifting, felt decent, so after 365x6 I decided to try 405. Pulled it out immediately. Hard for me to back off. Im sure itll be ok by my bench day, thursday. Ive already gotten this exact pull more times then I can count. Right above the glutes. Overall a shitty workout. :

Hyper Extentions:

15
15
25x15 (25lb plate)

Deadlifts:

135x12
225x12

5X5 with 315:

315x5
315x5
(27 wide grip chin-ups)
315x5
(19 wide grip chin-ups)
315x5
(21 wide grip chin-ups)
315x5
(16 wide grip chin-ups)

365x6
405 (Fail. Pulled out back again. Continued with upper back work and triceps)

Lat Pulldowns:

165x15
195x15
225x15
240x12
195x15

Triceps:

Rope Pressdowns:

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

V-Bar Pressdowns:

110x15
120x15
130x15
140x15
150x15
 
WalkingBeast said:
9-27-04 Back,Deadlifts(bad idea),Lower Back, and Triceps (Pulled back out again)

Seems to be the routine for me lately. Lost count of how many times Ive pulled out my back since the main back injuries in december. I was deadlifting, felt decent, so after 365x6 I decided to try 405. Pulled it out immediately. Hard for me to back off. Im sure itll be ok by my bench day, thursday. Ive already gotten this exact pull more times then I can count. Right above the glutes. Overall a shitty workout. :

Hyper Extentions:

15
15
25x15 (25lb plate)

Deadlifts:

135x12
225x12

5X5 with 315:

315x5
315x5
(27 wide grip chin-ups)
315x5
(19 wide grip chin-ups)
315x5
(21 wide grip chin-ups)
315x5
(16 wide grip chin-ups)

365x6
405 (Fail. Pulled out back again. Continued with upper back work and triceps)

Lat Pulldowns:

165x15
195x15
225x15
240x12
195x15

Triceps:

Rope Pressdowns:

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

V-Bar Pressdowns:

110x15
120x15
130x15
140x15
150x15
Click to expand...

If you keep doing this to your back there's got to be a form issue that needs to be addressed. Also have you got your back checked by a doc?
 
Damn Beast... Ive read many of your different threads from time to time but this one blew my mind - your workouts are unbelievable. Im just curious when did u start lifting? In the past 4 years i have lifted on and off on and off but this past summer i started near end june and ive had some decent progress - from bench 185 for at most 5 reps to 225 for about 7. Im about 5'7 about 185 but just reading everything youve done makes me realize i got a long way to go - keep it up man. Future Mr. Olympian. :) :)
 
cwick0 said:
Try sets of 10 as high as you can go on incline today, then hit sets of 6 on flat barbell or vice versa.
Click to expand...


ThanX brother!! Like that idea! I plan to try that when my strength is back. Id hate to have to do that routine with 260! I think I figured out what Ill do tommorrow for chest. Ill do a modified 5X5. My first set of the 5X5 will be 315 for as many reps as I can get. Then Ill do the last sets with 300 for 4X5. This way I get to test my 315 for reps and work my way up on the 5X5 to get my strength back. Once I hit 315 for 5x5 that means Im close to being back again. So Ill progress 5lbs a week this way most likely. After planning a routine in my mind the entire week, this idea hit me today. The best of both worlds. Ill throw in some inclines as well. ThanX again brother!!
 
crew9 said:
If you keep doing this to your back there's got to be a form issue that needs to be addressed. Also have you got your back checked by a doc?
Click to expand...


ThanX for the feedback brother!! Could be. Might also be that that area of my back is worn out from the excessive deadlifting, and heavy beast lifts. Might be a little of both too. I had Xrays done, but no good evaluations yet. Ill likely go for an MRI to get a better insight on the problem. I plan to do that soon. Deadlifts may not be in my future. ThanX again!!
 
lopedogg85 said:
Damn Beast... Ive read many of your different threads from time to time but this one blew my mind - your workouts are unbelievable. Im just curious when did u start lifting? In the past 4 years i have lifted on and off on and off but this past summer i started near end june and ive had some decent progress - from bench 185 for at most 5 reps to 225 for about 7. Im about 5'7 about 185 but just reading everything youve done makes me realize i got a long way to go - keep it up man. Future Mr. Olympian. :) :)
Click to expand...

ThanX alot brother!! Much appreciated!! Welcome to the boards also. Thats some great progress! Looks like your well on your way. Appreciate all the kind words!! I still have a long way to go also, in my mind. I started when I was 14 at 105-115lbs. Its been nearly 10 straight years of training since then. Natural for the most part aside from supplements and prohormones, most of which were a waste. NO2 and creatine are the only ones that have really worked for me. Seem to be the safest also, and can be taken over the long haul. I think the main thing is to stay consistent and make the comittment to keep your training ON. Avoid those off periods if you can. I know when I miss time in the gym I pay for it. The losses are much greater then the amount of time off. I had a bad 9 days from the hurricane, lost months of strength. So I really have to stay ontop of it! Many people dont have this problem, but its always an issue for me. Youll reach your goals. Just stay consistant, train as hard as you can and be sure to eat constantly. The eating is the hardest part for me these days. Hope to see some updates on your progress! Keep KILLING that shit!! ThanX again!!
 
Beast, I've been hitting higher volume and higher reps on a lot of exercises and I'm growing. I think you've got something there.
 
Mike_Rojas said:
Beast, I've been hitting higher volume and higher reps on a lot of exercises and I'm growing. I think you've got something there.
Click to expand...

ThanX brother!! Glad to hear its working for you! Staying with low reps just doesnt seem to do the trick for me. I incorporate the whole spectrum of rep ranges as you know, but the base of my training originates from the 12-15 rep range. So I still have alot of that in my training. Im always going for absoulute failure for the most part, or very close to it, on most of my sets. My benching hasnt been as high rep lately, since Ive been working on repping the 300+ weights, but you can still see some high rep sets with 225 and 275 thrown into the routine. Also I finish off with the hammer strength machine with higher reps at the end of the routine. I also have a chest day where I do mainly machines, and thats in the 12-15 rep range often also. I always try to go as heavy as possible within that rep range also. Great to hear your making progress on the routine! Keep me updated! TRAIN OR FUCKIN DIE!!
 
9-30-04 Chest and Abs (KILLED some shit! Endurance PR with 315)

I wasnt strong on the reps with 315 today. But the weight felt very light which is a good sign that my strength is coming back. I felt like I could rep 315 for many sets. I only managed 6.5 reps with 315 ( 9.75 was my best before the hurricane). I did hit an endurance record with 315 though. I nearly managed a 6X6 with 315 but not quite. Between 37-38 reps with 315 over 7 sets. Its good to see Im not as weak as I thought. Ill likely go for 320 for 5x5 and then some next week. Its good to hit some type of PR. I expect to see more in the coming weeks. The difference with this modified 5x5/6x5 routine is that each set is to failure. I was planning to hit 315 for 5 reps my first set then go down to 300 for 4 sets of 5, but I was much stronger then I expected. The Nitrix may be helping with the endurance. Bodyweight is coming back too. Heres the routine:

(Weighed 192lbs before meals with clothes on, and 196lbs when I left the gym after 4lbs of water) (Speed Stack and granola bar)

Bench Press:

135x20
225x12
275x8 (Warm-ups..didnt slow down on the 8th rep like the last 2 weeks)

Modified 6x5 routine and then some: (Endurance PR with 315)

315x6.5
315x5
315x6
315x6
315x6
315x5.5
315x3.5 (probabally couldve hit 5 if I took more rest) (37 reps with 315 over 7 sets, 38.5 counting the half reps)

365 (fail, pretty fatigued)

Incline Bench:

135x20
225x12 (warm-ups)
275x4.5

Hammer Strength Wide Chest Machine (plate loaded):

180x15
270x15
360x5.5
320x8.5

Abs:

Seated Crunch Machine: (pin loaded)

110x15
130x15
130x15
130x15
 
10-1-04 Friday Triceps and Biceps


Triceps:

Rope Pressdowns:

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

V-Bar Pressdowns:

120x15
140x15
150x15
160x15
170x15
180x15
190x15

Straight Bar Pressdowns:

110x15
130x15
140x15
150x11
130x15

Biceps:

Alternating Dumbell Curls:

35x17
50x15
60x9

Dumbell Hammer Curls:

60x15
50x15
45x15

Twenty-Ones: (7 reps done at 3 ranges of motion)

100x21
100x21
100x21

Double-Bicep Style Cable Curls:

60 (per side)x15
70x15
80x13

(32 sets for arms total, most sets done to failure, often beyond with a little cheating at the end on some exercises)
 
Hey, Beast, do you do any extensions or presses for triceps? I know that you have a big bench, and that you want to increase your numbers, so I just thought something other than pushdowns would help you do this. :bigbuck:
 
Hey buddy,
This fucking sucks, i couldnt train last week because of my fucking ankle. Now, i have it getting a little better (not much though, tore 3 ligaments, so no legs for several months), then i cut the fuck out of my hand yesterday and spent the morning in the ER getting it stiched up. This is going to be two WHOLE weeks out of the gym, im not sure i can handle all of this down time or the impending doom of watching my number slide for two weeks.

Keep training hard,
wick
 
You must log in or register to reply here.

Similar threads

RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
3K
Tiger Salman Khan
Tiger Salman Khan
abolone
Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle
2 3 4 5 6 7
Replies
679
Views
46K
the_alcatraz
the_alcatraz
C
Looking for actual exercise names for push/pull/legs.
Replies
19
Views
2K
the_alcatraz
the_alcatraz
MMA_FAN
Approved Log My Pre-cycle Training Log
Replies
17
Views
2K
Tiger Salman Khan
Tiger Salman Khan
RoidRage69
Approved Log RoidRage69 Training Log with Purity Source Labs (PSL)
2 3 4 5 6 7 8
Replies
728
Views
55K
the_alcatraz
the_alcatraz
Top Bottom