The Beast's Training Journal!

[eat big]

beast, i too have to add weight to my cable columns at my gym. the only exercise i do it for is the v bar pressdown, i add a 25 and maintain good form. is your left side stronger on db rows bc of your injury or bc you are like that naturally? im right handed and can row a shitload more on my left hand. keep killing it!

 

[WalkingBeast]

beast, i too have to add weight to my cable columns at my gym. the only exercise i do it for is the v bar pressdown, i add a 25 and maintain good form. is your left side stronger on db rows bc of your injury or bc you are like that naturally? im right handed and can row a shitload more on my left hand. keep killing it!

I know what you mean brother. I usually just stick to the 190 and rep it out, but occasionally Ill add a plate onto it. When I want to hit my triceps harder Ill go with the heavy skull crushers on an incline bench afterwards. I always try to lockout and contract hard at the bottom on the cables. Some days I cant even feel my triceps contracting though. It varies for some reason. The rope and v-bar pressdowns also help warm-up my elbows. Heres an exerpt from one of my back routines a few months ago:

Dumbell Rows: (On each arm)

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

You can see on this day I matched both arms equally. Im not sure what determines my strength on each side, but its far from predictable. It varies from one routine to the next. Keep KILLING that shit brother!!

 

[cwick0]

heavy skulls = OH FUCK!

better you than me. Ill stick to heavy overhead presses, although my gym needs bigger dbs, the 120s dont cut it.

 

[JKurz1]

I need to see a vid of that dbell row..........just so I can really believe it.........

 

[eat big]

same cant wait...i will keep killing that shit beast...peace

 

[WalkingBeast]

heavy skulls = OH FUCK!

better you than me. Ill stick to heavy overhead presses, although my gym needs bigger dbs, the 120s dont cut it.

Know what you mean brother!! I guess heavy is all relative. I once heard of some dude doing 405 on skull crushers and ever since then Ive known that Ill never be strong enough! I definately get some elbow pain when I do them. If it gets real bad Ill just skip them and stick to the cables. You mean overhead extentions? Those hurt my elbows alot too. Maybe even more then the skull crushers. I can get a good deal of weight with them, but theres alot of elbow pain. Keep KILLING that shit brother!!

 

[WalkingBeast]

I need to see a vid of that dbell row..........just so I can really believe it.........

ThanX brother!! When I finally do get a video up, the dumbell rows will definately be included. Its probabally one of my best lifts for back. There wont be any deadlifts though. Possibly in the future if my back ever heals enough. Ill go for the rack on the lat pulldowns for reps also. 300lbs for 15-17. Maybe some barbell rows too. Definately some chin-ups as well. The camera may even motivate me to hit some extra PR's. If anything, atleast Ill have some decent footage to post to give everyone a better idea of my routine. Ill get some hammer curls in there too most likely. ThanX again brother!!

 

[WalkingBeast]

same cant wait...i will keep killing that shit beast...peace

ThanX brother!! Good to know people are interested to see it! KILL!! ThanX again!!

 

[WalkingBeast]

10-28-04 Thursday Chest,Speed Bench,and Abs (KILLED THAT SHIT!! 4 more bench PR's! Closing in on 400)

A very good day today. I hit 4 PR's on the flat bench today. Ill count the 400 for 1/2 a rep too, so itll be 5 PR's in my written journal. Two of these PR's were partial rep PR's and the other 2 are full rep PR's. Rather then improving by the rep, my progress is slow at times, so I progress by 1/4 and 1/2 reps. Once I get a weight half way, Im close to completing the rep. I didnt lockout out 385 last week for example, it was a 3/4 rep, but today I locked out 390 without a problem. I did my two warm-up sets first, but I cut down the reps on my 275lb warm-up set. I usually do 275x8 this time I only did 5 reps. This seems like it might help conserve more energy. Ill be doing this from now on. Then I hit 315x9.5. Not a PR, but only a 1/4 rep from my best. So this meant I was back. Then I went for PR's with 335. I got 335 for 2 sets of 5.5 reps. Thats a 1/2 rep PR since my best was 335x5. I was a little over the half way mark and closer to 3/4's, but I only counted it as half. So 5.5 reps. 335 was feather light today. Moved it VERY quickly. Then after those 2 sets I went on to max out with 390. I KILLED that SHIT on the first attempt. It came up very fast off the bottom and didnt slow until the very top of the lift during lockout. At that point I fought it up. Then I jumped straight up to 400 for 3 attempts. Was good to finally attempt 400. I only got it half way on two of the attempts, but Im VERY close to 400 right now. Ill probabally jump straight to 400 rather then 395 in the following weeks. Ive managed some one rep max PR's even without focusing on one rep max, so Ill likely keep the routine this way, with the main focus on reps. What I mean by this is that I will do the one rep max attempts after Ive exhausted my main attempts for rep PR's. So it may appear my focus is one rep max, but really the reps are exhausted first. Then I decided to try and rep 365 for the first time. I got it 1.5 reps only, but still a half rep PR. Then I went down to 355 and hit it for a double which is a PR since 350x2.5 was my best. Not bad considering it was the end of my bench routine. Then I tried to rep 360 but was pretty burnt out by that point so only got one. I was going to do a few more sets but my training partner had to leave. This was my last week of the M1T. Ill be taking 2 weeks off from it, then going back on again for another low dose cycle. Seems to help alot. Heres the routine:

(196lbs on gym scale before meals and water,clothes on,199lbs after drinking 3lbs of water at the gym) ("Speed Stack")

Bench Press:

135x20
225x12
275x5 (warm-ups, cut my 275lb warm-up set down 3 reps)
315x9.5
335x5.5 (1/2 rep PR. a little over 1/2 way on last rep)
335x5.5 (same as last set)
390x1 (5lb PR)
400x(1/2 way up)
400x (1/2 way up)
400 (fail)
365x1.5 (1/2 rep PR)
355x2 (PR, Up from 350x2.5)
360x1 (Attempted to rep 360)

Speed Bench: (Reps done for maximum speed. Rest times were VERY short today. I even did 5 sets in a row without rest. Easy as always, but seems to help)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Hammer Strength Wide Chest Machine:

270x17 (Slow and controlled)

Abs:

Seated Crunch Machine:

110x15
130x15
135x15
140x15

 

[WalkingBeast]

10-30-04 Saturday Quads and Hamstrings

Ive been giving the lower back a break lately. Also, my shins and knee joints had a decent amount of pain today, so I just went light and repped it out. I read some bullshit article in Flex by Dave Fisher boasting about how his 290lb friend had alot of heart and desire because he did 100lb leg extentions for 100 reps. I decided to just throw that into my routine. It burned the quads up nice, but dont see the big deal. Im far from 290lbs in competition shape, and my legs are my worst bodypart. This "feat" was being compared to Tom Platz squatting for 15 mins straight with 275lbs and other such things. I fail to see the big deal. I took some short rest pauses to finish it, but wasnt a problem. Nothing major today, and not much time to train.:

Quads:

Leg Extentions:

70x15
100x100 (with some short rest pauses. PR since Ive never tried it before)
210x15
150x50 (PR for the same reason mentioned above)

Hamstrings:

Leg Curls:

110x15
130x15
120x15