The Beast's Training Journal!

[WalkingBeast]

I think you can manage 275 for 3 sets of 10, so either start with 295 or 315. It is critical that you get 3 sets of 10 to start with. If you only get 10, 8, 8 or 10, 8, 6 or something like that is perfectly fine and will give you something to shoot for. It shouldnt be that long though once you start training this way that you will be stronger and bigger than you could have ever dreamed of.

ThanX alot brother!! Sounds like a great routine. Since you believe in it so much Im definately going to try it. Your results are proof its worked. Im not sure when exactly Im going to try it, since Im still obessed with repping atleast 3 plates at the moment, but Im definately going to give it a try eventually. Dont like to go under 3 plates at the moment! Especially when my training partner uses 4 and quarters for his sets. Im still having FUN with my current routine, and my training has been more satisfying then ever lately, in many ways. Though Im greatly saddened by the loss of deadlifting. That was the best adrenaline rush. Hopefully Ill recover eventually, and be able to do them again. There has been dissapointments lately, but Im happy with the recent size increases and how close Im finally getting to 405. Aside from not being able to deadlift, this is the best Ive ever felt in my training. But dont get me wrong, Im still far from satisfied, and I have times I feel small and smooth, but when Im in the gym pumped I feel pretty good most of the time. Atleast I can walk around with 19" arms for a little while on arm day. Still only getting started though! Like I said, the last ten years have just been a fucking warm up set!! ThanX again for all the encouragement and advice!!

 

[JKurz1]

10-22-04 Friday Triceps and Biceps

Biceps pumped up real fast, got extremely tight after the first 3 sets. Must be the M1T/Nitrix combo. Still managed some fairly heavy hammer curls. 150's starting to seem like a reasonable goal. I need to start challenging the arms more! Also measured my left arm at 18 3/4 with a semi-pump after the workout, in the parking lot. Leads me to believe they pump over 19" now (with a full biceps and triceps pump). I used to get an inch increase from a pump, not sure how much I get now. Alot of times I feel if I flex to hard Ill rip something too. Maybe its just mental though. I feel like I could rip my own body apart. haha A good arms workout. Hit skull crushers again too, felt good. The routine:

Triceps:

Rope Pressdowns:

70x15
90x15
110x15
120x15
130x15
140x15
160x15

Incline Skull Crushers (with EZ curl bar):

90x15
110x13
130x11
130x10.5
130x9.5

V-Bar Pressdowns:

120x15
150x15
170x15
190x12

Straight Bar Cable Curls:

120x15
140x15
160x20

Alternating Dumbell Curls:

45x12.5 (arms very tight)
50x10.5
55x8

Alternating Dumbell Hammer Curls:

45x15
60x15
85x14
105x7

Double-Biceps Style Cable Curls:

70(per side)x15
80x15
90x15

Hey bro...you've always gone high rep for arms? 15 reps seems crazy high for me, as I do sets of 12 only for warmups.......

105lb hammars???? CMON...................CMON.........................

 

[WalkingBeast]

thats alot of weight on the forearms with those hammer curls bro!!!

Keep killin that shit

ThanX brother!! I think Im going to try to add weight to these on a weekly basis for a little while. Ive done the 120's before, but never really pushed them to the max. Theres definately some body momentum used, but I feel them alot. Keep KILLING THAT SHIT yourself brother!! Saw your new tattoo pics, not sure if theyre updates, but your looking THICK! FUCK THAT SHIT UP!!

 

[WalkingBeast]

Today's chest workout:

flat bench:
135x20
225x10
275x10
315x10
365x10
405x7 (this matches an old PR, but before i only did a set of 7 reps with 365).

incline barbell (HUGE CASE OF PUSSITIS):
135x10
225x10
275x10.

40 flat pushups.

that's all folks.

Thats a FUCKING STRONG bench routine brother!! Awesome shit!! That will be a while for me!! haha KEEP KILLING THAT SHIT!!

 

[WalkingBeast]

hey beast how high do your cables go up to in weights ie: rope pressdowns etc, mine only go up to 150, i can do the whole stack easily and have to add weight, your go up to 200 or do you add weight too? just wondering bc my gym is terrible

Hey brother! The cables at this gym go up to 190lbs. This Gold's is where Ive been training lately, since its the closest to my house, and another one is still under construction ( the gym I originally trained at for 7 years). They moved it to a bigger store in the same shopping center, but its taken a while. All the Gold's aside from one location (the 4 Gold's Gyms I train at) have 190lbs weight stacks, and the one only has 150lbs. Ive added a 45 to the stack before, but I dont always do this, since I like to try and keep my form somewhat decent. With the v-bar attachment I can keep good form even with the 45 attached, but with the ropes its alot more difficult. I like to spread the rope at the bottom and hold the contraction on some of the reps.Dont like to put my body into them until the last few reps. On a side note, I just got my membership upgraded and have access to 4, soon to be 5 Gold's Gym locations. So Ill be training at 3 of those gyms most of the time. Cant really say I have a home gym anymore. I like that Im able to switch things up now, and train where I like. Im also getting closer to getting my back workout filmed finally. And more workouts in the future Im sure. I talked to one of the top guys at this gym by my house. He said it should be ok to film if I come in on a saturday or sunday when its really quiet. It shouldnt be much of a problem now. All I need is the charger for the camera now. Keep KILLING that shit!!

 

[zxe003]

Alternating Dumbell Hammer Curls:

45x15
60x15
85x14
105x7

Goddawg bro...WTF?! Are you fuckin serious? How strict are you? I could probably try 80 for a couple reps with ALOT of momentum, but 105?!...Dayum. And you say you've gotten 120's before....gotta get a video of that Beast. That is some crazy shit!!

 

[WalkingBeast]

Hey bro...you've always gone high rep for arms? 15 reps seems crazy high for me, as I do sets of 12 only for warmups.......

105lb hammars???? CMON...................CMON.........................

Hey brother! 12-15 reps on the arms worked very well for me over the years, so I still have it in my routines as part of the foundation. With triceps most of my sets are usually 15 reps. Youll notice with the biceps the reps range more. Anywhere from 4-50 reps. With dropsets, sometimes over 75 reps. I stay in the 4-15 rep range most of the time though. Thats a big range though. Most of my sets are higher rep, since that seems to work best for me. Hard for me to see myself making any progress on a 5X5 arm routine for example. Also, if I did such a routine, all my sets would have to be VERY heavy. Lots of pressure on the elbows and tendons, especially with triceps. I always try to get in heavy sets though, but these seem to work better when I mix them with higher rep sets. It takes alot to tear up my arms, so maybe thats part of the reason. If I dont get sore, I change things, unless Im making steady strength increases. I push most all of my sets to complete failure or very close also. Ill also cheat out the last rep or 2 at times to put extra strain on the muscles. Low reps and heavy weight alone usually dont give me any of that soreness Im looking for. Ive been making real good gains on this routine in the last 6-8 months. 3/4" increase on the arms already. You dont like hammer curls brother? Keep KILLING that shit!!

 

[WalkingBeast]

Goddawg bro...WTF?! Are you fuckin serious? How strict are you? I could probably try 80 for a couple reps with ALOT of momentum, but 105?!...Dayum. And you say you've gotten 120's before....gotta get a video of that Beast. That is some crazy shit!!

ThanX brother!! Maybe Ill hit some hammer curls when I take that back video, if I have the energy to get in some decent sets. Ill try to describe the form for now. Its not slow and controlled by any means, but pretty ballistic, with some resistance on the negatives. Ill just keep them going with some momentum. I bring the dumbells straight up to about nipple level. I could probabally do more bringing them across my chest. Ive done them both ways. Usually I like to do them straight up and down, feels like it hit the brachialis more. Definately not a slow and controlled movement though! I always feel these good. Its possible they may have contributed to the recent arm increases Ive been making. So, not too strict! ThanX alot for the encouragement brother!! I dont see why I cant get some video of those, when I film the back routine. It shouldnt be too long now! Keep KILLING that shit brother!!

 

[WalkingBeast]

10-24-04 Upper Chest and Shoulders

Routine cut a little short towards the end. It was a good day on the strict inclines though. Managed 315x4 reps which is good for me on that bench. My best was 4.5 on the strict bench. On the other incline bench Im accustomed to, I can nearly match my flat bench. It has ALOT to do with form issues though. I can really arch, and even straighten my legs out on the prongs. I like doing the strict inclines though, for a change. They feel good. My shoulders were giving me a good deal of soreness before I started inclines, and I was considering doing machines instead. Then I just said fuck it. Im not sure if it was muscle soreness, rotator soreness or a little of both. Most of it went away after my set with 275. Heres the routine:

(194lbs before meals on different gym scale then usual,clothes on) (Speed Stack)

Strict Incline Bench: (On the strict bench)

135x20
225x12 (2 warm-up sets)
275x10
315x4
315x2.5
275x8
275x7.5
225x15.5

Cybex Incline Press Machine: (plate loaded)

270x15
360x11.5
450x4.5 (10 45lb plates)
500x2.5
540x1/2 (12 45lb plates)
360x8.5
320x11.5

Shoulders:

Dumbell Lateral Raises:

15x15

DropsetNo rest between sets)

35x15
30x15
25x15
20x15

Then gym closed.

 

[WalkingBeast]

10-25-04 Back,Traps,Lower Back and Abs

A small PR with the BB rows, 405 for 4 incomplete reps. haha Dont think Ive ever done this weight before though, so a little something. I wasnt quite getting it up to my belt level. The dumbell rows wore me out some too. I also hit 28 chins which is a one rep PR. The last one came up a little short though. Nothing major. Im writing this 2 days later, and Im still FUCKING sore, though its lessening a little. So it was pretty good. Forearms got real sore from the barbell rows, even with the straps. This routine is similiar to what Ill try to film when I get the camera in the gym. Just need the battery charger now. Heres the routine:

Wide Grip Chin-ups:

28 (small PR)
18
17

Dumbell Rows On Bench: (This counts as 3 sets for me, not 6)

150x20 (on right arm)
150x25 (on left arm)

150x20 (on right arm)
150x28 (on left arm)

150x15 (on right arm)
150x23 (on left arm)

Slightly Bent Barbell Rows:

225x20
275x16
315x12
365x8
405x4 (short of full, small PR)
275x15

(Traps: For only 3 light sets, inbetween back work)

Barbell Shrugs:

275x15
315x15
315x15

Lat Pulldowns:

165x15
210x12

Wide Grip Chin-ups:

7

Lower Back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x25

Gym closed before I could finish again.