The Beast's Training Journal!

[WalkingBeast]

10-31-04 Sunday Upper Chest, Shoulders,Rear Delts,Lower Back,Abs and Calves (KILLED SOME SHIT!!)

I hit 2 PR's on the strict inclines today and another on the reverse fly machine for rear delts (300lbs for 20 reps). It was good to hit some PR's on the strict inclines, and now they are catching up to my old records with the regular inclines. I had some undesired hands touching the bar at the end of some of my sets since I didnt have a spotter today, and had to get people from the gym. Still I got 315 for nearly 6 reps on the strict inclines and 275x12. I think I wouldve locked out the 6th rep myself if it wasnt for the hand giving some assistance. I count it as 5.75 (just short of lockout). Its close enough to 6, so 7 will be my goal next time. I was feeling alot of soreness in my shoulders and almost discontinued inclines, but instead I pushed through the slight pain and ended up hitting PR's. Strange thing is, the pain goes away for the most part once I reach 275. Also I have to talk during many of these sets, so that cuts the focus a little. I tell them not to touch the bar, but they do anyway. I also did some lateral raise dropsets starting with 50lbs and working down. Felt good. Heres the routine:

(197lbs on Delray scale with clothes and before meals, different scale then usual) ("Speed Stack")

Strict Incline Presses: (Done on stricter bench)

135x20
225x12 (warm-ups)
275x12 (One Rep PR on strict inclines)
315x5.75 (Nearly a 2 Rep PR on strict inclines.Just short of 6, Im sure I wouldve locked out myself, if not for the unwanted assistance. Cant be 100% though)
315x4.5 (+ 2 forced reps)
315x3
275x7 (+1 forced rep)
225x14 (No spotter present so I didnt go all the way to failure)

Cybex Incline Press Machine (plate loaded):

270x21
360x14.5
450x5.5
320x12

Shoulders:

Dumbell Laterals Dropsets:

15x15 (warm-up)

Dropset #1No rest between sets)

50x15
40x15
30x15
20x15

Dropset #2: (No rest between sets)

40x15
30x15
25x15

Rear Delts:

Reverse Fly Machine:

135x15
195x15
225x15
255x15
300x20 (PR)

Lower Back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Calves:

Seated Calve Raises:

90x20
90x20
90x20
90x20
90x20
90x20

 

[cwick0]

DAMM!

You got be beaten on incline right now. Ive been killing flat so my inclines have been pathetic as you have seen in my last few chest routines. I have to decide tomorrow what im going to do. I may go for 8 reps with 405.

 

[WalkingBeast]

DAMM!

You got be beaten on incline right now. Ive been killing flat so my inclines have been pathetic as you have seen in my last few chest routines. I have to decide tomorrow what im going to do. I may go for 8 reps with 405.

ThanX for the encouragement brother!! Your going for 405x8 on incline? hahaha I cant see how I have you beat! On my regular inclines where I use a good arch and even put my feet up on the prongs, straighten the knees, Im only a rep or two off my flat bench. Its basically like a standing incline press though. haha These strict ones cut me back a good deal. The bench also seems more upright at this gym. Strong as FUCK brother!! Keep KILLING that shit!!

--------------------------------------------------------------------------
ELITE was down so forgot to add monday's back session
--------------------------------------------------------------------------

11-1-04 Monday Back,Biceps and Abs

I weighed in at 200lbs before meals today. I hope to be 200 or heavier on my chest day on thursday.( Im writing this wednesday night, and my weight is over 200 on my homescale.) Ill also take tuesday and wednesday off from training to come back well rested on thursday. Im planning on trying for a one rep max routine, for the first time in nearly a year. I estimate my current one rep max strength over 400, and would like to hit atleast 395-400 on thursday. Im pretty sure Im going to go straight for max, but Ill see how I feel. I might end up repping 315 and 335 again on bench, then hitting the one rep. Id like to go all out on the one rep max and see where Im at though. Its tempting now that Im so close to 400. Getting back to my back routine, I had ALOT of stomach acid in my throat today. I was swallowing/choking on it the whole time as I exhaled and inhaled which fucked with my reps a bit. It was especially a problem on the dumbell rows. Still a solid back workout. I tried some preachers today also, but felt my back sprain/pull out again slightly. Pulling out my back has just become a part of my routine lately. So I completed the dropset but was very strict. I had finished most of my sets by that point anyway. On a side note, my biceps looked much larger then I expected on the preachers. I havent done these in months due to the main gym I train at. But I was at a different location today and they had the icarian preacher bench that I like. The others are too steep and put pressure on my rotators. Anyway, my arms looked pretty freaky in the mirror on that angle. Now I can really see that extra 3/4 inch size increase. Much wider and thicker then I remember when I last did preachers. My arms always looked largest from that angle though, but a definite increase since the last time. Heres the routine:

(200lbs before meals on gym scale, clothes on) (2 Energy Shot drinks, "Snickers" protein bar)

Back:

Chest Supported T-Bar Rows: (Tried to keep them pretty strict to keep pressure off my lower back and also the hernia-type pain Ive felt on both sides of my intestinal area. Got a few tinges of pain in that area also)

90x15
135x15
180x15
225x10 (5 45lb plates)
250x5.5
205x10

Dumbell Rows on Bench: (Acid in my throat interrupting these)

150x20 (On Right Arm)
150x30 (On Left Arm.. I put the weight down after 20 reps, then picked it up and did 10 more. Pause was due to choking on the stomache acid.)

------------------------------------------------------------
12 Wide-Grip Chin-ups
-----------------------------------------------------------

150x20 (Matched on both arms)

Lat Pulldowns: (Different machine then usual)

150x15
200x15
240x6.5

Low Cable Rows:

160x15
190x15
240x10

Biceps:

25x15 (warm-up)
60x17
85x8
75x10
60x18
70x10

Alternating Dumbell Curls:

35x12 (warm-up for preachers)

Preacher Curls with EZ curl bar:

Dropset: (No rest between sets. Nothing like my usual dropset of 75 reps or more. Arms were pretty fatigued from back. Arms have been getting really tight lately after less sets. Might be the M1T/Nitrix combo. Pulled out back slightly on these also, but continued. Arms looked much larger then I remembered, since I havent done these in months)

140x3
100x4
80x?? (couldnt remember the number)
60x12
40x12
--------
80x9

Abs: (Went light. Abs were still sore and had some hernia type pain.)

110x15
110x15
110x15
115x15

 

[cwick0]

405 x 8 on flat, DEFINITELY NOT INCLINE, I WISH.

I think i was just killing myself on flat, so i when i switch back to killing incline first, hopefully i can start repping 335.

 

[WalkingBeast]

405 x 8 on flat, DEFINITELY NOT INCLINE, I WISH.

I think i was just killing myself on flat, so i when i switch back to killing incline first, hopefully i can start repping 335.

haha That would be some SICK strength on inclines! Its strong as FUCK on flats as is. That makes sense. If you hit inclines fresh I think youll surprise yourself. I could probabally hit 335x5 using my original incline bench (Icarian) and my fucked up form. Legs straight on the prongs, back arched, like a standing incline press. Angle looks similiar to a flat somewhat. But there is a difference. On the strict inclines its harder but Im making progress on those too. Im thinking of trying 400-405 for a single on thursday. A workout focused on max. I havent done that in atleast a year Im guessing. Im anxious to KILL THAT SHIT now! Ill see how I feel. Keep KILLING it!!

 

[cwick0]

I love this week, another PR today.

315x3 on military, after 135x10, 185x10, 225x10, and 275x10.

 

[WalkingBeast]

I love this week, another PR today.

315x3 on military, after 135x10, 185x10, 225x10, and 275x10.

Thats strong as FUCK brother!! Keep KILLING that shit!!

 

[WalkingBeast]

11-4-04 Thursday Chest,Speed Bench and Abs (KILLED THAT SHIT!! 5lbs til 400!!)

As a minister of "Kill That Shit" I must KILL THAT SHIT at every waking moment. The joints in my shoulders were quite sore today, but I was hungry to move some weight. Instead of concentrating on reps today I focused on one rep max. Even when my shoulder joints are sore, it doesnt seem to effect my one rep max much, but it does effect the reps sometimes. I got 395 on the first attempt fast off the chest, with some slowdown towards lockout. All in all KILLED SOME MORE SHIT and am one step closer to 400 and 405. Also did some one-armed machine flies with the stack (200lbs) for 15 reps. Felt pretty good to finish off. Heres the routine:

(198lbs before meals,clothes on, on the gym scale) ("Speed Stack", granola bar)

Flat Bench:

135x20
225x12
275x5
315x1
335x2
375x1 (All Warm-ups)
395x1 (5Lb PR, Closing in on 405!)
400 (fail)
405 (fail)
400 (fail)
365x1 (Was going for 2,but fatigued quickly today)
315x6.5
225x23.75

Speed Bench: (Very little rest time between sets. Reps done at maximum speed)

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

Dumbell Flies:

40x12
70x12
70x8.5

One-Arm Machine Flies: (Each set includes both arms. Arms were done one at a time)

120x15
140x15
160x15
200x15 (All PR's since Ive never done these before)

Abs:

Seated Machine Crunch:

110x15
130x15
140x15
145x15

 

[WalkingBeast]

11-5-04 Friday Rack Lockouts,Triceps,Lower Back and Abs (MORE FATALITIES!!)

I decided to do some rack lockouts for the first time in nearly a year. Strangely enough Ive gotten much stronger on them. However this is a different power rack then I used before, and the range of motion seems to be less. Its just an inch or two Im guessing. I hit 545 for 5 reps which is a 90lb PR plus 5 reps. I only partially got 455 before. Could definately be the new rack though. A PR regardless. I thought my lockouts were very weak, but they seem decent now. I felt like I couldve kept increasing on the rack lockouts, but didnt have much training time and wrists were getting alot of pain also. Ill likely try for more next time. I never really felt the rack lockouts in the triceps much before, even though theyre supposed to hit that area the most. Today I felt them in my triceps more and really noticed it when I went into the tricep pressdowns right after. I think Ill add these into my tricep routine occasionally. Including the rack lockouts I did 20 sets of triceps. Felt pretty good. Heres the routine:

Rack Lock-Outs:

225x3
315x5
405x5
455x5 (Everything over 455 is a PR, seems to be partly due to using a different rack)
475x5
500x5
515x4
545x5

Rope Pressdowns:

70x15
110x15
120x15
130x15
150x15
190x12

V-Bar Pressdowns:

130x15
150x15
170x15
190x15

One-Arm Pressdowns:

60x12 (Sets matched on both arms)
60x12

Lower back:

Hyper Extentions:

15
15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

 

[WalkingBeast]

11-6-04 Saturday Quads and Hamstrings (PR for the least amount of sets ever done!!)

I only had 30 mins or slightly longer to train today. Woke up late. My main set was 150lbs on the leg extentions for 60 reps, with some very brief rest pauses to finish the set. I havent been doing presses for legs lately in an effort to rehab my lower back. Didnt get much done today. Heres the routine:

Quads:

Leg Extentions:

90x15
150x60 (10 rep PR, done using brief rest pauses)
210x20
250x20

Hamstrings:

Leg Curls:

70x15
110x15
130x15

Then gym closed.