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cwick0 said:
Good shit. Still strong!! Youll get it back. Yea, hopefully I find out when I get the MRI. KEEP KILLING THAT SHIT!!
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Good shit. Still strong!! Youll get it back. Yea, hopefully I find out when I get the MRI. KEEP KILLING THAT SHIT!!
1-20-05 Thursday Chest And Abs (15 Mins Cardio) (KILLED SOME SHIT!! 2 more PR's)
Turned out to be a good workout overall. This was my closest attempt with 400. I should of had it, very fuckin close. Just a small movement from lockout. Not this week though! I hit some more PR's however. I hit an extended 5X5 with 330 and also hit 330x8 which was a PR. Considering 330x8 was my 12th set its not bad. I dont usually rep with 330, 335 is the closest to that weight I usually rep with. 335x6 was my best. Also I took the suggestion of lowering my reps for one rep max warm-ups. I cut my 225x12 warm-up set down to 6 reps only. And 275 got cut down from 8 reps to 5. Seemed to work well this time. In the past it caused me to be weak. My training partner always does this and benches 455 at 185, though in a much different looser form, so I figured Id give it a try. My protein has been at a consistent 200+ but calories arent as high as I would like. So I was a little lighter at 195 on arrival, and 196 after some water.I had planned to drink a gallon of milk a day, but I slacked. Mostly for all the calories from the milk. Calories are the largest weakness in my diet! Heres the routine:
(195lbs on arrival to gym before meals, 196 after some water) ("Speed Stack")
Flat Bench:
135x20
225x6 (Cut it down from 12 reps)
275x5
315x1
335x1
365x1
400x 3/4 (Just missed lockout. Closest attempt so far.)
400 (fail)
400 (fail)
365x1.5 (tried for more, but chest felt fatigued with heavier weights tonight)
Extended 5X5 Routine With 330lbs: (Each set taken to failure)
330x5
330x8 (Revenge PR!!)
330x6
330x6
330x5
(15 sets of flat bench)
Hammer Strength Wide Chest Machine (plate loaded):
270x15
360x6.5
320x10
Abs:
Seated Ab Crunch Machine:
110x15
130x15
Roman Chair Sit-ups:
30
30
*15 Minutes Cardio On Stepper*
KILL THAT SHIT!!
Turned out to be a good workout overall. This was my closest attempt with 400. I should of had it, very fuckin close. Just a small movement from lockout. Not this week though! I hit some more PR's however. I hit an extended 5X5 with 330 and also hit 330x8 which was a PR. Considering 330x8 was my 12th set its not bad. I dont usually rep with 330, 335 is the closest to that weight I usually rep with. 335x6 was my best. Also I took the suggestion of lowering my reps for one rep max warm-ups. I cut my 225x12 warm-up set down to 6 reps only. And 275 got cut down from 8 reps to 5. Seemed to work well this time. In the past it caused me to be weak. My training partner always does this and benches 455 at 185, though in a much different looser form, so I figured Id give it a try. My protein has been at a consistent 200+ but calories arent as high as I would like. So I was a little lighter at 195 on arrival, and 196 after some water.I had planned to drink a gallon of milk a day, but I slacked. Mostly for all the calories from the milk. Calories are the largest weakness in my diet! Heres the routine:
(195lbs on arrival to gym before meals, 196 after some water) ("Speed Stack")
Flat Bench:
135x20
225x6 (Cut it down from 12 reps)
275x5
315x1
335x1
365x1
400x 3/4 (Just missed lockout. Closest attempt so far.)
400 (fail)
400 (fail)
365x1.5 (tried for more, but chest felt fatigued with heavier weights tonight)
Extended 5X5 Routine With 330lbs: (Each set taken to failure)
330x5
330x8 (Revenge PR!!)
330x6
330x6
330x5
(15 sets of flat bench)
Hammer Strength Wide Chest Machine (plate loaded):
270x15
360x6.5
320x10
Abs:
Seated Ab Crunch Machine:
110x15
130x15
Roman Chair Sit-ups:
30
30
*15 Minutes Cardio On Stepper*
KILL THAT SHIT!!
zxe003
New member
Good shit bro.....keep that shit up! Make 405 your bitch. Wish I was up there with you. Still haven't gotten a hold on my schedule, so it's been hard trying to be consistent. Haven't maxed out on anything in a long while....I'm actually kinda scared to, shit'll probably be embarassing! Think I'll start a new journal in a month or two, when my schedule becomes more predictable. Peace. and...keep killin that shit!!
1-21-05 Friday Biceps (15 Mins Cardio)
Today was a light bicep day, and slightly lower volume also. Biceps seem to be sore all the time lately. All reps were between 12-15. The main reason for the lighter weights is my back. Need to train around the injuries without making them worse for now. Also experimenting with slightly lower volume occasionally, and seeing if maybe Im overtraining. I havent been training as frequently lately, but still very intensely. Heres the routine:
Alternating Dumbbell Curls:
35x15 (Usual warm-up)
50x15
60x12
Dumbbell Hammer Curls:
50x15
65x15
75x15
Double Biceps Style Cable Curls:
70 (per side)x15
90x15
100x15
*15 Minutes Cardio On Stepper*
Today was a light bicep day, and slightly lower volume also. Biceps seem to be sore all the time lately. All reps were between 12-15. The main reason for the lighter weights is my back. Need to train around the injuries without making them worse for now. Also experimenting with slightly lower volume occasionally, and seeing if maybe Im overtraining. I havent been training as frequently lately, but still very intensely. Heres the routine:
Alternating Dumbbell Curls:
35x15 (Usual warm-up)
50x15
60x12
Dumbbell Hammer Curls:
50x15
65x15
75x15
Double Biceps Style Cable Curls:
70 (per side)x15
90x15
100x15
*15 Minutes Cardio On Stepper*
zxe003 said:
ThanX for the encouragement brother!! Much appreciated!! I plan to KILL 400 on thursday and 405 hopefully soon after. These injuries add to the challenge, but aslong as nothing tears I should be able to push past them. Im getting an MRI done on wednesday, so hopefully thatll shed some light on the situation. I was very close to 400 last week, and barely missed it. I should be right there. Eventually Id like to run a final M1T cycle (low dose) as well. I have enough left for a 2 week cycle at 10mg. Ill probabally wait a while until I get my blood tested again before running it again. I know how it is coming back. Luckily it comes back much faster the second time around. Best of luck on your recovery and KEEP KILLING THAT SHIT!!
1-23-05 Sunday Triceps
Less then an hour to train today due to unexpected circumstances. So I rushed my tricep session. I would have hit some inclines and shoulder work plus cardio too. I ended up doing close grip bench for a change. I never really did this exercise. I like them. I think Ill add them into my tricep routines and see if I can get some growth on the tri's. Still a little awkward for me. Didnt hurt my wrists with the grip I used though. I placed my pointer fingers right where the smooth of the bar turns to knurling. Id like to work up to 315 for some reps with that grip. Ill build up my 275 first. Heres the brief routine:
Close-Grip Bench: (spotter only present with 275. Ill try for more reps next time)
95x15
185x15
225x12
275x6
225x11
V-Bar Pressdowns:
150x15 (warm-up)
Dropset: (No rest between sets)
190x15
170x5
150x5
130x5
110x5
70x8
Better then nothing. KILL THAT SHIT!!
Less then an hour to train today due to unexpected circumstances. So I rushed my tricep session. I would have hit some inclines and shoulder work plus cardio too. I ended up doing close grip bench for a change. I never really did this exercise. I like them. I think Ill add them into my tricep routines and see if I can get some growth on the tri's. Still a little awkward for me. Didnt hurt my wrists with the grip I used though. I placed my pointer fingers right where the smooth of the bar turns to knurling. Id like to work up to 315 for some reps with that grip. Ill build up my 275 first. Heres the brief routine:
Close-Grip Bench: (spotter only present with 275. Ill try for more reps next time)
95x15
185x15
225x12
275x6
225x11
V-Bar Pressdowns:
150x15 (warm-up)
Dropset: (No rest between sets)
190x15
170x5
150x5
130x5
110x5
70x8
Better then nothing. KILL THAT SHIT!!
hey beast...it's another chest day for me:
flat bb bench:
135x20
225x10
275x6
315x10
365x10
405x6 (for some unknown reason i died on #6, up through 5 i felt great)
incline dbs:
120x8
120x9
120x9.
You stubborn ass, you should start hitting 385, before doing 405 or start repping 365 for a while. Then 405 will be cake!
flat bb bench:
135x20
225x10
275x6
315x10
365x10
405x6 (for some unknown reason i died on #6, up through 5 i felt great)
incline dbs:
120x8
120x9
120x9.
You stubborn ass, you should start hitting 385, before doing 405 or start repping 365 for a while. Then 405 will be cake!
cwick0 said:
Still looking fucking strong brother! I know how it is. If I miss even a week of chest training the setback is huge. Even if I didnt train anything else, I have to train chest atleast once a week or it can set me back weeks or even months. When those hurricanes were coming through I missed the gym for 9 days at one point. I believe it took over a month, maybe closer to 2, to get the strength back. Flies and crossovers are good to finish, but I have to hit some incline or flat barbell presses to maintain. Atleast hard once a week. Keep KILLING THAT SHIT!! Got some KIL THAT SHIT T-shirts now too:
http://www.cafeshops.com/bbuniv/52501
KILLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!!!!
1-24-05 Monday Trained Back,Shoulder's and Abs (15 Mins Cardio)
Today was a light low volume back day for me. Back wasnt feeling good going into the workout so I just wanted to get some maintenance work in. I only hit 9 sets of back today since the upper spine pain became sharp. Thats usually when I switch to something else. Heres the routine:
(1/2 a "Speed Stack", "Tiger's Milk" bar)
Back:
Wide-Grip Chin-ups: (Done on smith machine, with bar locked at the top, couldnt figure out my usual grip width, so that may have cut reps)
22
12
18
Seated Low Cable Pulley Rows:
165x15
195x15
210x15
225x15
255x15
300x8
(Sharp pain in upper back by ninth set)
Shoulders:
Dumbbell Laterals: 20x15 (warm-up)
Dropset #1: (No rest between sets)
45x15
40x15
35x15
30x8
20x15
------
68 reps
Dropset #2: (No rest between sets)
65x7
55x4
40x7
30x8
*15 Minutes Of Cardio On Stepper*
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
Today was a light low volume back day for me. Back wasnt feeling good going into the workout so I just wanted to get some maintenance work in. I only hit 9 sets of back today since the upper spine pain became sharp. Thats usually when I switch to something else. Heres the routine:
(1/2 a "Speed Stack", "Tiger's Milk" bar)
Back:
Wide-Grip Chin-ups: (Done on smith machine, with bar locked at the top, couldnt figure out my usual grip width, so that may have cut reps)
22
12
18
Seated Low Cable Pulley Rows:
165x15
195x15
210x15
225x15
255x15
300x8
(Sharp pain in upper back by ninth set)
Shoulders:
Dumbbell Laterals: 20x15 (warm-up)
Dropset #1: (No rest between sets)
45x15
40x15
35x15
30x8
20x15
------
68 reps
Dropset #2: (No rest between sets)
65x7
55x4
40x7
30x8
*15 Minutes Of Cardio On Stepper*
Abs:
Kneeling Rope Crunches:
190x15
190x15
190x15
190x15
eat big said:
Right now my training is pure adaption. Im trying to maximize my workouts around some injuries. I dont know how much longer Ill last doing freeweight bench or heavy back until something tears. Hopefully I can heal somewhat while still lifting. Whatever happens Ill have to find alternate ways to train. Im not planning on any more lay offs anytime soon. My back was hurting me yesterday, feeling like something was pinched. I was getting tingling and itching all over my back to some degree. I was going to skip a chest workout and do it later. When it came down to it though I ended up training chest and maxing with 400lbs anyway. It was a weaker workout then usual,due to alot of stress and bad eating this week,but I still felt some additional pain afterwards in my back. Ill take it by the week though. Ill probabally just take more rest time and eat alot. More current training split really varies at the moment because of this. Im going by alot of feel. Ive still be setting PR's though even though my main goal was just maintenance. But it never works out that way for me, its either all or nothing. It takes so much for me to maintain anyway, I might as well take it all the way and set PR's. What Ive been trying to do is:
Monday: Back or/and abs,calves,lower back (cardio, Ive had to skip back some weeks)
Tuesday: abs,calves,lower back (cardio, maybe throw in some rear delts)
Wednesday: off
Thursday: Chest (cardio, mainly flat benching)
Friday: Biceps,abs (cardio, alot of strain on my back doing triceps and biceps on the same day)
Saturday
ffSunday: Incline bench and shoulders and triceps, abs (cardio)
Some weeks I only end up training 2-3 times a week. Sometimes 4, but I dont really count the abs and cardio days. I make sure to atleast hit chest once a week, some type of shoulder work and arms. Unless my back is really bad. Some weeks I skip back. Legs are not even on the split now. Any type of leg training always goes straight to my back. If I hit chest once a week,hard, I can get stronger on the bench. Volume is also lower then usual overall. Its far from ideal for how Id like to be training, but its alot better then taking another lay off and getting set back months or longer. Still waiting for the results from my MRI too. To see the way I usually train, you might have to scan back a while in the journal. KEEP KILLING THAT SHIT!!
eat big
New member
Ok, the chest is what I was looking for, my routine is a lot like yours. I dont have as much volume though, Im a lot like you. Meaning I require volume and forced reps to grow with different rep ranges also. I think I will start doing chest on two different days now.
Thanks man,
eat big
Thanks man,
eat big
eat big said:
No problem brother! Yea it takes alot of volume for me to even feel like Ive worked my chest. I used to use alot of forced reps. At one point all my flat benching routines were almost pure forced reps, and I went real heavy. This helped me build some strength, but now I do everything unassisted, aside from a lift off on the benches. Let me know how that works out for you. I like doing inclines and flats on seperate days. Lets me hit each one intensely. Im not doing it as often now because of my back. KEEP KILLING THAT SHIT!!
1-28-05 Friday Chest (WEAK day)
Wasnt sure if I was going to train today cuz of my back pain. Felt like my back could possibly tear with heavy weight. I was getting itching in my upper back and tingling as well. My upper spine also had some fairly sharp soreness. When it came down to it though, I said fuck it and trained. Luckily I didnt tear anything, and 2 days later as I write this, back feels no worse then usual. The workout was weak though. My eating was shit this week and alot of stress. So I was only 194 on arrival to the gym. Back felt ok when I was lifting, but not the best. That may have held me back somewhat too. This week Im going to try to allow my back to recover more and plan to eat enough to weigh in at atleast 197 next chest session. Just taking it day by day now. Heres the routine:
(Weighed 194 on arrival to gym, 195lbs after water and meal earlier..LIGHT)
("Speed Stack")
Flat Bench Press:
135x20
225x6
275x5
315x1
335x1
370x1 (warm-ups for max attempt)
400 (1/2 way...WEAK!!)
400 (fail)
400 (fail)
335x4.5 (attempted 5X5 but weak)
335x5
315x6.75
315x7.75 (just short of lockout)
225x23.75
Very little time to train, atleast for me. So workout was cut short. KILL THAT SHIT!!
Wasnt sure if I was going to train today cuz of my back pain. Felt like my back could possibly tear with heavy weight. I was getting itching in my upper back and tingling as well. My upper spine also had some fairly sharp soreness. When it came down to it though, I said fuck it and trained. Luckily I didnt tear anything, and 2 days later as I write this, back feels no worse then usual. The workout was weak though. My eating was shit this week and alot of stress. So I was only 194 on arrival to the gym. Back felt ok when I was lifting, but not the best. That may have held me back somewhat too. This week Im going to try to allow my back to recover more and plan to eat enough to weigh in at atleast 197 next chest session. Just taking it day by day now. Heres the routine:
(Weighed 194 on arrival to gym, 195lbs after water and meal earlier..LIGHT)
("Speed Stack")
Flat Bench Press:
135x20
225x6
275x5
315x1
335x1
370x1 (warm-ups for max attempt)
400 (1/2 way...WEAK!!)
400 (fail)
400 (fail)
335x4.5 (attempted 5X5 but weak)
335x5
315x6.75
315x7.75 (just short of lockout)
225x23.75
Very little time to train, atleast for me. So workout was cut short. KILL THAT SHIT!!
1-30-05 Sunday Triceps,Biceps,Shoulders and Rear Delts
Hit some PRs on close grip bench. But only cuz its my second time doing the movement. Never really did them with a barbell. Id like to keep them in my routine for triceps aslong as injuries dont interfere. Hopefully itll help bring up my triceps. Heres the routine:
Triceps:
Close-Grip Bench: (Only my second time doing the movement, still adjusting)
95x15
185x15
225x12
275x8.5 (2 Rep PR)
315x1 + some forced reps (PR since I havent done this much yet)
295x4 + 4-5 forced reps (PR, never went that heavy)
295x1 (plus some forced reps)
Rope Pressdowns:
100x15
150x15
170x12
190x8
160x11
Biceps:
Alternating Dumbbell Curls:
35x15 (warm-up)
Preacher Curls with EZ curl Bar:
Dropset: (No rest between sets)
120x17
100x9
80x8
60x10
40x15
------
59 reps total.. Ive done 85 on this set before. Its been a while since Ive done preachers cuz of my back.
Double Biceps Style Cable Curls:
70 (per side)x15
90x15
100x15
Preacher Curl Machine (pin loaded):
130x15
150x10
140x10
Dumbbell Hammer Curls:
55x12
70x8
80x7
Shoulders:
Dumbbell Lateral Raises:
15x15 (warm-up)
----------------
Dropset: (No rest between sets)
45x15
40x10
30x10-15
----------------
50x13
Rear Delts:
Reverse Machine Flies:
150x15
195x15
225x15
240x15
__________________
Hit some PRs on close grip bench. But only cuz its my second time doing the movement. Never really did them with a barbell. Id like to keep them in my routine for triceps aslong as injuries dont interfere. Hopefully itll help bring up my triceps. Heres the routine:
Triceps:
Close-Grip Bench: (Only my second time doing the movement, still adjusting)
95x15
185x15
225x12
275x8.5 (2 Rep PR)
315x1 + some forced reps (PR since I havent done this much yet)
295x4 + 4-5 forced reps (PR, never went that heavy)
295x1 (plus some forced reps)
Rope Pressdowns:
100x15
150x15
170x12
190x8
160x11
Biceps:
Alternating Dumbbell Curls:
35x15 (warm-up)
Preacher Curls with EZ curl Bar:
Dropset: (No rest between sets)
120x17
100x9
80x8
60x10
40x15
------
59 reps total.. Ive done 85 on this set before. Its been a while since Ive done preachers cuz of my back.
Double Biceps Style Cable Curls:
70 (per side)x15
90x15
100x15
Preacher Curl Machine (pin loaded):
130x15
150x10
140x10
Dumbbell Hammer Curls:
55x12
70x8
80x7
Shoulders:
Dumbbell Lateral Raises:
15x15 (warm-up)
----------------
Dropset: (No rest between sets)
45x15
40x10
30x10-15
----------------
50x13
Rear Delts:
Reverse Machine Flies:
150x15
195x15
225x15
240x15
__________________
2-3-05 Thursday Attempted Chest Routine
I only got in 4 sets before my back started feeling fucked up, and shooting pain down my arm into my fingers. So it was a worthless day. :
Wide Hammer Strength Chest Press:
90x20
180x15
270x15
360x9
I only got in 4 sets before my back started feeling fucked up, and shooting pain down my arm into my fingers. So it was a worthless day. :
Wide Hammer Strength Chest Press:
90x20
180x15
270x15
360x9
Illuminati
New member
hey beast,
just a suggestion...but instead of doing the reverse fly machine, try sitting on the edge of a bench (so that you are barely on the bench) with your legs together. bend over so that your chest is flat on your thighs. and do reverse flies that way with some db's, keeping your arms as straight (very little bend) as possible. this is very effective for the rear delts.
just a suggestion...but instead of doing the reverse fly machine, try sitting on the edge of a bench (so that you are barely on the bench) with your legs together. bend over so that your chest is flat on your thighs. and do reverse flies that way with some db's, keeping your arms as straight (very little bend) as possible. this is very effective for the rear delts.
Illuminati said:
ThanX brother!! I did these years ago. Thats not a bad idea, I may put them back into the routine when I actually have a routine. Now its just a matter of taking things day by day seeing what I can do around my back injuries. ThanX again!!
2-7-05 Tuesday Full Body Workout On Crossbow machine and some hammer curls with DB's(aside from back)
Just a light workout on the Crossbow machine, and some hammer curls with the 40's at my uncle's place. Just some maintenance work. Wont likely cause much soreness, but the machine gives me a nice fucking pump. Lots of blood in the muscle. Feels like a constant tension, bodybuilding type routine. I might fuck around with this, and also have access to dumbells up to 50lbs without going into a commercial gym. I may just be fucking sick enough to bring my arms up to 19" without much actual weight training. I just fucked around with this shit cuz I want to give my back some recovery time. The resistance is only 220lbs or so, and comes from bending bars. Its almost like isometric training, fighting against myself. Atleast arms are still 18.5", but not 18 3/4" like before. Im also lighter from letting my eating slide. I think eating will make up the slack. My routine may be making some major changes when I come back. Hard to say at this point.
Just a light workout on the Crossbow machine, and some hammer curls with the 40's at my uncle's place. Just some maintenance work. Wont likely cause much soreness, but the machine gives me a nice fucking pump. Lots of blood in the muscle. Feels like a constant tension, bodybuilding type routine. I might fuck around with this, and also have access to dumbells up to 50lbs without going into a commercial gym. I may just be fucking sick enough to bring my arms up to 19" without much actual weight training. I just fucked around with this shit cuz I want to give my back some recovery time. The resistance is only 220lbs or so, and comes from bending bars. Its almost like isometric training, fighting against myself. Atleast arms are still 18.5", but not 18 3/4" like before. Im also lighter from letting my eating slide. I think eating will make up the slack. My routine may be making some major changes when I come back. Hard to say at this point.
2-13-05 Sunday Biceps
Very light maintenance workout. Still have lots of pain in my mid back from those herniated disks.:
Alternating Dumbbell Curls:
30x12 (warm-up)
Seated Dumbbell Curls: (one arm at a time, with a twist at the top)
45x15
45x15
45x15
45x15
45x15
Hammer Curls:
50x15
50x15
Very light maintenance workout. Still have lots of pain in my mid back from those herniated disks.:
Alternating Dumbbell Curls:
30x12 (warm-up)
Seated Dumbbell Curls: (one arm at a time, with a twist at the top)
45x15
45x15
45x15
45x15
45x15
Hammer Curls:
50x15
50x15
3-28-05 Monday Biceps
Its been a while since Ive done any training worth posting due to these 2 disk herniations. Ive messed around with some 30lb dumbells for concentration curls to try to maintain somewhat, and Ive just started training the grippers again, and hit around 25 reps on the No.1 gripper which isnt too far off from my best of 32-33 reps. I weighed in at 181 clothed on a gym scale earlier, and arms are down to around 17 5/8". I went to one rehab session and have 2 more this week. Got some shots a few weeks ago too, in my back. Didnt seem to help any. My posture is really bad too which is something I need to work on. Ill continue with the rehab and see what I can do. It probabally wont be much training at this point, aside from the grippers and light bicep work. Concentration curls dont seem to hard on my back. Ill have to wait it out. I went up to 45lbs for 15 reps on the concentration curls, I went up to about 120lbs on the preacher machine for some reps, and did some hammers up to 45lbs for 12-15 reps. Also some double biceps style cable curls with 80 for 12-15 reps. 11-12 sets in total. Very light maintenance work. Also my strength level sucks after being out of the gym practically 2 months. I know if I could train normally I wouldnt have much problem getting it back. Maybe in 8 months of hard training to get all the strength back, and size in the chest and back. Arms probabally would come back sooner. Ill atleast try to do what I can for arms and look for some alternative exercises for other body parts that I might be able to do. I do have enough M1T for a low dose 2 week cycle when Im ready to train hard again. That should give me a slight boost in helping me get back. Its useless now though. Ill see how my back feels tommorrow after this light session.
Its been a while since Ive done any training worth posting due to these 2 disk herniations. Ive messed around with some 30lb dumbells for concentration curls to try to maintain somewhat, and Ive just started training the grippers again, and hit around 25 reps on the No.1 gripper which isnt too far off from my best of 32-33 reps. I weighed in at 181 clothed on a gym scale earlier, and arms are down to around 17 5/8". I went to one rehab session and have 2 more this week. Got some shots a few weeks ago too, in my back. Didnt seem to help any. My posture is really bad too which is something I need to work on. Ill continue with the rehab and see what I can do. It probabally wont be much training at this point, aside from the grippers and light bicep work. Concentration curls dont seem to hard on my back. Ill have to wait it out. I went up to 45lbs for 15 reps on the concentration curls, I went up to about 120lbs on the preacher machine for some reps, and did some hammers up to 45lbs for 12-15 reps. Also some double biceps style cable curls with 80 for 12-15 reps. 11-12 sets in total. Very light maintenance work. Also my strength level sucks after being out of the gym practically 2 months. I know if I could train normally I wouldnt have much problem getting it back. Maybe in 8 months of hard training to get all the strength back, and size in the chest and back. Arms probabally would come back sooner. Ill atleast try to do what I can for arms and look for some alternative exercises for other body parts that I might be able to do. I do have enough M1T for a low dose 2 week cycle when Im ready to train hard again. That should give me a slight boost in helping me get back. Its useless now though. Ill see how my back feels tommorrow after this light session.
Womanizer said:
ThanX brother!! Appreciate the encouragement!! Cant wait to train again! KEEP KILLING THAT SHIT!!
3-29-05 Tuesday Rehab Session
I went back to the physical therapist today. Says my chest is overdeveloped compared to my back, rhomboids. And it causes me to slump forward. He put me on a really light routine for the next 4 weeks which Ill be doing just about everyday. So no point and posting it up everyday. Ill just post the additional training I do. Ill atleast be training biceps somewhat. Probablly leaning against the wall curling a bar. Heres the daily routine:
Bike 10 minutes (Upper extremity)
Lying Pullover With broomstick (stretch) 5 seconds in stretched position, 20 reps
Rhomboid 20lbs for 50 reps (Still unsure what this exercise is, any ideas?)
Low Cable Pulley Rows 20lbs for 50 reps
Lat Pulldowns 20lbs for 50 reps
Supine Strething Rotation 5 times each side
Lateral Flexion Hold for 5 seconds, 5 times
I went back to the physical therapist today. Says my chest is overdeveloped compared to my back, rhomboids. And it causes me to slump forward. He put me on a really light routine for the next 4 weeks which Ill be doing just about everyday. So no point and posting it up everyday. Ill just post the additional training I do. Ill atleast be training biceps somewhat. Probablly leaning against the wall curling a bar. Heres the daily routine:
Bike 10 minutes (Upper extremity)
Lying Pullover With broomstick (stretch) 5 seconds in stretched position, 20 reps
Rhomboid 20lbs for 50 reps (Still unsure what this exercise is, any ideas?)
Low Cable Pulley Rows 20lbs for 50 reps
Lat Pulldowns 20lbs for 50 reps
Supine Strething Rotation 5 times each side
Lateral Flexion Hold for 5 seconds, 5 times
U
Ulcasterdropout
Guest
shut up
3-30-05 Rehab Workout, Shoulders and Leg Raises
Did the rehab workout listed above. Also did 8 sets of lateral raises for shoulders. Starting at 10lb dumbells and working up to 30lbs for 12 reps. Very strict. This is the first shoulder work Ive done at all in 2 months. Still weighing in light at 183lbs, arms down to around 17.5 inches. Going to work on eating more again, and plan a few low volume light sessions like this untop of the daily rehab program.After the 8 sets of lateral raises I did 3 sets of 25 legs raises:
Rehab Program listed above
Shoulders (maybe next time front raises)
Dumbell Lateral Raises:
Warm-up set of 10lbs dumbbells
Worked up to 30lb dumbbells for 12 reps
8 sets total
Abs:
Leg Raises:
25
25
25
Did the rehab workout listed above. Also did 8 sets of lateral raises for shoulders. Starting at 10lb dumbells and working up to 30lbs for 12 reps. Very strict. This is the first shoulder work Ive done at all in 2 months. Still weighing in light at 183lbs, arms down to around 17.5 inches. Going to work on eating more again, and plan a few low volume light sessions like this untop of the daily rehab program.After the 8 sets of lateral raises I did 3 sets of 25 legs raises:
Rehab Program listed above
Shoulders (maybe next time front raises)
Dumbell Lateral Raises:
Warm-up set of 10lbs dumbbells
Worked up to 30lb dumbbells for 12 reps
8 sets total
Abs:
Leg Raises:
25
25
25
Womanizer said:Not a problem bro! Keep up the good work!
KEEP KILLIN THAT SHIT!!
ThanX!! TRAIN OR FUCKIN DIE!!
wnt2bBeast
New member
glad to see you getting back in the game ..
keep that rehab up
keep that rehab up
3-31-05 Thursday Rehab Routine, Front Delts and Abs (10 mins cardio)
I did the rehab routine listed above, which Ill be doing daily. I only list the routine in this journal when its followed with some other lifting. Part of that routine is 10 minutes cardio with those moving handles to stretch out the back. I did 8 sets of front delts also. Since I dont want to put pressure on my spine pressing yet. I started with 10lbs and worked up to 30lbs for 15 reps. All done completely strict. Another very light day. Then 3 sets of 25 leg raises. Also got 27 reps with the No.1 gripper which puts me closer to where I was before (32-33 reps). Started fucking around with those again. Arms also got slightly larger. Left arm is up to 17 3/4 now, which is some improvement since they were down to 17 1/2. 18 3/4 was my peak and that may take some time. Atleast Im doing some training now. Feels good. Also noticed that it helps to cover up. Now I dont have to fucking look at myself during sets, makes it alot easier to cope with. :
Rehab Routine: Includes 10 mins cardio, stretches, and very light weight (20lbs) for 50 reps on 3 exercises
Front Delts:
8 sets of dumbbell raises up to 30lbs for 15 reps.
Abs:
Hanging Leg Raises:
25
25
25
KILL THAT SHIT!!
I did the rehab routine listed above, which Ill be doing daily. I only list the routine in this journal when its followed with some other lifting. Part of that routine is 10 minutes cardio with those moving handles to stretch out the back. I did 8 sets of front delts also. Since I dont want to put pressure on my spine pressing yet. I started with 10lbs and worked up to 30lbs for 15 reps. All done completely strict. Another very light day. Then 3 sets of 25 leg raises. Also got 27 reps with the No.1 gripper which puts me closer to where I was before (32-33 reps). Started fucking around with those again. Arms also got slightly larger. Left arm is up to 17 3/4 now, which is some improvement since they were down to 17 1/2. 18 3/4 was my peak and that may take some time. Atleast Im doing some training now. Feels good. Also noticed that it helps to cover up. Now I dont have to fucking look at myself during sets, makes it alot easier to cope with. :
Rehab Routine: Includes 10 mins cardio, stretches, and very light weight (20lbs) for 50 reps on 3 exercises
Front Delts:
8 sets of dumbbell raises up to 30lbs for 15 reps.
Abs:
Hanging Leg Raises:
25
25
25
KILL THAT SHIT!!
wnt2bBeast said:
ThanX brother!! Trying to!! Looks like things will be different this time though. Im sure training will have to be changed for a while. More focus on size I predict. KEEP KILLING THAT SHIT!!
4-1-05 Friday Rehab Routine and Triceps (10 Mins cardio)
Did the rehab routine listed above, that I do nearly every day, and then some triceps. :
*10 Minutes Cardio On Stepper To Stretch Out Back*
Rehab Routine (listed above)
Triceps:
12 sets of tricep pressdowns on V-bar. Up to 150lbs for 15 reps. Very strict.
Still training light. Triceps did get very sore though, since Im just getting back from a 2 month lay off.
Did the rehab routine listed above, that I do nearly every day, and then some triceps. :
*10 Minutes Cardio On Stepper To Stretch Out Back*
Rehab Routine (listed above)
Triceps:
12 sets of tricep pressdowns on V-bar. Up to 150lbs for 15 reps. Very strict.
Still training light. Triceps did get very sore though, since Im just getting back from a 2 month lay off.
4-4-05 Monday Rehab Routine,Biceps and Abs (10 Minutes Cardio)
*10 Minutes Cardio/Stretching On Stepper*
Rehab Routine (listed above, done everyday)
Biceps:
Staight Bar Curls: (Back against wall)
6-8 Sets. One warm up set of 30x15. The rest of the sets were 70x15.
Double Biceps Style Cable Curls:
60(per side)x15
70x15
80x15
90x10
Abs:
Leg Raises:
25
25
25
*10 Minutes Cardio/Stretching On Stepper*
Rehab Routine (listed above, done everyday)
Biceps:
Staight Bar Curls: (Back against wall)
6-8 Sets. One warm up set of 30x15. The rest of the sets were 70x15.
Double Biceps Style Cable Curls:
60(per side)x15
70x15
80x15
90x10
Abs:
Leg Raises:
25
25
25
JohnnyCoho
New member
Beast my Brotha'!! WaaaaaaZuuuuuuup!??! Been away for awhile myself here and had to read up on yer journal for an up-date.
So ya went and had the fuckin' shots I see!! Wasn't worth it was it?!?!
Ya know all that Swiss Ball stuff I was tellin ya about that helped me a ton,...well on my 4th week now of the Mark Verstegen "Core Performance" program Casuall was talkin' about awhile back and its got some great stuff for yer back. Has all the Swiss Ball stuff along with these "Movement Prep" stretches that feel great on my back and do improve flexibility and range of motion. The Strength part of the program is pretty good as well with a lot of compound movements.
Worth the read for ya if nothing else Bro!!
By the way KILLED a 500# Deadlift during the negs of my HST program before finishing it up and starting this Core Performance routine...and looking forward to KILLIN SOME MORE SHIT in the future!!
So ya went and had the fuckin' shots I see!! Wasn't worth it was it?!?!
Ya know all that Swiss Ball stuff I was tellin ya about that helped me a ton,...well on my 4th week now of the Mark Verstegen "Core Performance" program Casuall was talkin' about awhile back and its got some great stuff for yer back. Has all the Swiss Ball stuff along with these "Movement Prep" stretches that feel great on my back and do improve flexibility and range of motion. The Strength part of the program is pretty good as well with a lot of compound movements.
Worth the read for ya if nothing else Bro!!
By the way KILLED a 500# Deadlift during the negs of my HST program before finishing it up and starting this Core Performance routine...and looking forward to KILLIN SOME MORE SHIT in the future!!
cwick0 said:
ThanX brother!! Good to see your getting back into KILLING THAT SHIT!! Im still far from back. It could be a long time. Just got to take it slow now until the time is right. KEEP KILLING ALL THAT SHIT!!
JohnnyCoho said:
haha ThanX for reading the journal! I can see your KILLING that shit! Awesome lift! I wont likely be deadlifting again, ever. Seems to put way too much stress on my structure. But I do look to get back into heavy presses again one day. Not sure what will happen, but Ill find a way to get back again. It may be bodybuilding style training for a while. Just to try and get size, though Ill be working with limited weights for a while, so Ill have to work my way back up when/if the pain lessens. In the two months Ive been out of the gym its only been feeling worse. Now Im doing a very light rehab routine and some additional light work to come back slowly. I havent been presented many options with my back, and with my shit insurance and very low finances I can only try whats available. After two months, and seeing it get worse, now I have little to lose. So I have 3 sessions of spinal shots scheduled now. Wednesday is the first set of shots. These will be directly into the disks. Then another session the following wednesday and then the wednesday after that. The other shots I got were right around the spine but not into the disks. Epidural I believe. Ill see how I feel after the first set of shots on wednesday and likely take it from there. The only core work Ive been doing now is 3 sets of 25 hanging leg raises. Not sure that does much for the core, but I feel it. Still very low volume. I do that everyday though. Not doing much volume on anything now to allow some recovery for my disks. ThanX for the suggestion on the book. Sounds real good. I figure I can just learn the exercises that will be most beneficial and then fit them into some type of routine. Trying to learn what I can and cannot do now and I dont see that book addressing herniated disks in the thoratic spine area. So those exercises might end up causing more of a problem now. ThanX again and KEEP KILLING THAT SHIT!!
4-6-05 Wednesday Rehab Routine, Shoulders And Abs
*10 Mins Cardio (for stretching the back)*
Rehab Routine (Listed above, done everyday)
Shoulders:
11 sets of side laterals up to 50lb dumbells for 11 reps.
Abs:
Hanging Leg Raises:
25
25
25
Closed COC gripper #1 27 times (32 is my best)
*10 Mins Cardio (for stretching the back)*
Rehab Routine (Listed above, done everyday)
Shoulders:
11 sets of side laterals up to 50lb dumbells for 11 reps.
Abs:
Hanging Leg Raises:
25
25
25
Closed COC gripper #1 27 times (32 is my best)
4-7-05 Thursday Rehab Routine, Front Delts and Abs
*10 Mins Cardio (for stretching the back)*
Rehab Routine (Listed above, done everyday)
Shoulders: (Front Delts)
Front Shoulder Raises With Dumbbells:
9 Sets up to 40'sx15. May have also done a set of 45'sx10-12. Cant remember
Abs:
Hanging Leg Raises:
25
25
25
*10 Mins Cardio (for stretching the back)*
Rehab Routine (Listed above, done everyday)
Shoulders: (Front Delts)
Front Shoulder Raises With Dumbbells:
9 Sets up to 40'sx15. May have also done a set of 45'sx10-12. Cant remember
Abs:
Hanging Leg Raises:
25
25
25
4-8-05 Friday Rehab Routine,Biceps,and Abs (10 Mins Cardio)
*10 Mins Cardio (for stretching the back)*
Rehab Routine (Listed above, done everyday)
Biceps:
Dumbbell Curls:
25x15 (warm-up)
Standing EZ Curl Bar Curls: (Back against the wall)
80x15
80x15
80x15
Hammer Dumbbell Curls:
50x15
55x15
50x15
Standing EZ Curl Bar Curls: (Back against the wall)
80x15
80x15
Dumbbell Hammer Curls:
45x15
Double Biceps Style Cable Curls:
70 (per side)x15
80x12
80x15
80x15
Abs:
Hanging Leg Raises:
25
25
25
Another light routine. Will likely add weight next week and maybe go up to 90lbs on the curls. All done very strict.
*10 Mins Cardio (for stretching the back)*
Rehab Routine (Listed above, done everyday)
Biceps:
Dumbbell Curls:
25x15 (warm-up)
Standing EZ Curl Bar Curls: (Back against the wall)
80x15
80x15
80x15
Hammer Dumbbell Curls:
50x15
55x15
50x15
Standing EZ Curl Bar Curls: (Back against the wall)
80x15
80x15
Dumbbell Hammer Curls:
45x15
Double Biceps Style Cable Curls:
70 (per side)x15
80x12
80x15
80x15
Abs:
Hanging Leg Raises:
25
25
25
Another light routine. Will likely add weight next week and maybe go up to 90lbs on the curls. All done very strict.
Womanizer said:
ThanX for the encouragement brother!! KEEP KILLING THAT SHIT YOURSELF!
4-10-05 Sunday Rehab Routine,Triceps and Abs (10 Mins Cardio)
10 Mins Cardio On Stepper (to stretch back)
Rehab Routine (Listed Above, done daily)
Triceps:
Tricep Pressdowns (Straight bar):
60x15
90x15
100x15
110x15
120x15
130x15
140x15
150x15
160x8
Abs:
Hanging Leg Raises:
25
25
25
10 Mins Cardio On Stepper (to stretch back)
Rehab Routine (Listed Above, done daily)
Triceps:
Tricep Pressdowns (Straight bar):
60x15
90x15
100x15
110x15
120x15
130x15
140x15
150x15
160x8
Abs:
Hanging Leg Raises:
25
25
25
4-11-05 Monday Rehab Routine,Shoulders,Abs and Calves (10 Mins cardio)
Very light day today. Had some additional pain in my back.:
*10 mins Cardio on stepper to stretch back*
Daily Rehab Routine (listed above)
Shoulders:
12 sets of side laterals up to 35lbs for 15. Most sets with 30lb dumbbells.
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calf Raises:
90x15
90x15
90x15
90x15
90x15
90x15
________
Very light day today. Had some additional pain in my back.:
*10 mins Cardio on stepper to stretch back*
Daily Rehab Routine (listed above)
Shoulders:
12 sets of side laterals up to 35lbs for 15. Most sets with 30lb dumbbells.
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calf Raises:
90x15
90x15
90x15
90x15
90x15
90x15
________
ChinkNasty
New member
keep at it beast, I used to love reading this log...I know shit sux but fight through it baby
ChinkNasty said:
ThanX brother!! Appreciate the encouragement! Yea, itll be a long process! haha KEEP KILLING THAT SHIT YOURSELF!!
4-13-05 Wednesday Rehab Routine,Shoulders,Abs and Calves (10 mins cardio)
*10 Mins Cardio/Stretching on Eliptical for back*
Rehab Routine (Done daily listed above)
Shoulders:
Dumbbell Front Raises:
15x15
30x15
30x15
30x15
30x15
One Arm Cable Front Raises:
30x9 (on each arm. Put some stress on rotators)
Upright Cable Rows:
70x15
90x15
110x15
120x15
130x15
140x15
150x15
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calve Raises:
90x15
90x15
90x15
90x15
90x15
90x15
*10 Mins Cardio/Stretching on Eliptical for back*
Rehab Routine (Done daily listed above)
Shoulders:
Dumbbell Front Raises:
15x15
30x15
30x15
30x15
30x15
One Arm Cable Front Raises:
30x9 (on each arm. Put some stress on rotators)
Upright Cable Rows:
70x15
90x15
110x15
120x15
130x15
140x15
150x15
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calve Raises:
90x15
90x15
90x15
90x15
90x15
90x15
4-14-05 Rehab Routine, Biceps,Abs and Calves (10 Mins Cardio)
Added a little weight to my curls today. 105lb bar for 15 very strict reps added into the routine. Ill likely increase by 5lbs a week, and wont use a weight that sacrifices very strict from. Ill be training very strict in a bodybuilding style for a while as I recover. I hope to be slightly larger then I was at my peak in 12 months from now. Or at the very least, back to size. Definately a challenge training this way and trying to make gains with the lighter weights. But the strict form may even build more quality muscle. Ive incorporated this training into my routine always, but never made it the WHOLE of my routine. Now it will be the only way I train for a while. Im interested to see how it works out. I still havent started an pressing movements into the routine. Ill need those to build my shoulders and chest back up. Even heavy laterals and front raises wont bring back my former size, I believe. Im still not training back yet either. Ill slowly work these back into my routine when it feels right again. Still at a light 183lbs and working on force feeding again to gain some weight. Arms still down to 17.5 from 18 3/4". Chest I estimate at around 45" (since I cant measure accurately myself) down from 49". Legs also lost an inch. Thatll probabally be the last thing Ill be able to train again. Now I give myself 12 months to get back into my former condition, maybe even slightly larger. Im also reserving some M1T for when Im ready to train heavier (still strict) and all muscle groups. Heres the routine:
(1 cap "N" cycle) (183lbs before meals)
*10 Mins Cardio and stretching for my back on eliptical*
Rehab Routine (done daily, listed above)
Biceps:
Standing Bar Curls: (Very strict...Everything strict)
45x15
85x15
105x15
85x15
105x12
85x15
85x15
Dumbbell Hammer Curls:
45x15
50x15
Double Biceps Style Cable Curls:
70 (per side)x15
80x15
90x9
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calve Raises:
100x15
100x15
100x15
100x15
100x15
100x15
KILL THAT SHIT!!
Added a little weight to my curls today. 105lb bar for 15 very strict reps added into the routine. Ill likely increase by 5lbs a week, and wont use a weight that sacrifices very strict from. Ill be training very strict in a bodybuilding style for a while as I recover. I hope to be slightly larger then I was at my peak in 12 months from now. Or at the very least, back to size. Definately a challenge training this way and trying to make gains with the lighter weights. But the strict form may even build more quality muscle. Ive incorporated this training into my routine always, but never made it the WHOLE of my routine. Now it will be the only way I train for a while. Im interested to see how it works out. I still havent started an pressing movements into the routine. Ill need those to build my shoulders and chest back up. Even heavy laterals and front raises wont bring back my former size, I believe. Im still not training back yet either. Ill slowly work these back into my routine when it feels right again. Still at a light 183lbs and working on force feeding again to gain some weight. Arms still down to 17.5 from 18 3/4". Chest I estimate at around 45" (since I cant measure accurately myself) down from 49". Legs also lost an inch. Thatll probabally be the last thing Ill be able to train again. Now I give myself 12 months to get back into my former condition, maybe even slightly larger. Im also reserving some M1T for when Im ready to train heavier (still strict) and all muscle groups. Heres the routine:
(1 cap "N" cycle) (183lbs before meals)
*10 Mins Cardio and stretching for my back on eliptical*
Rehab Routine (done daily, listed above)
Biceps:
Standing Bar Curls: (Very strict...Everything strict)
45x15
85x15
105x15
85x15
105x12
85x15
85x15
Dumbbell Hammer Curls:
45x15
50x15
Double Biceps Style Cable Curls:
70 (per side)x15
80x15
90x9
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calve Raises:
100x15
100x15
100x15
100x15
100x15
100x15
KILL THAT SHIT!!
dirty~d~ said:I'm glad to read that you're back at it Beast. I've missed ya! Take care of that back and KEEP KILLING THAT SHIT!!!
ThanX alot sister!! Much appreciated! Good to see your still around. Hows training been? Squatting again? IM me sometime, Im always on nights! KEEP KILLING THAT SHIT YOURSELF!!
4-15-05 Friday Rehab Routine and Triceps (10 mins cardio)
All sets done very strictly for now:
*10 Mins Cardio and stretching for my back on eliptical*
Rehab Routine (done daily, listed above)
Triceps:
V-Bar Pressdowns:
70x15
100x15
120x15
130x15
150x15
160x15
170x13
160x13
150x10
140x11
130x12
130x12
Weighed in at 184lbs after some peanut butter. Arms were at 17 3/4" later that day. Some size seems to be returning. Gym closed before I could get abs and calves in. Usually I did all sets of 15 for triceps, which were to failure also. These sets are too failure within strict form. Thats why every set isnt at 15 reps. Still recovering from that 2 month lay off too. Even if I pinned weight to the stack Id force 15 reps no matter the form. So you can see the change in my training already. Its not permanent but Id like to see what type of gains I can make this way. KILL THAT SHIT!!
All sets done very strictly for now:
*10 Mins Cardio and stretching for my back on eliptical*
Rehab Routine (done daily, listed above)
Triceps:
V-Bar Pressdowns:
70x15
100x15
120x15
130x15
150x15
160x15
170x13
160x13
150x10
140x11
130x12
130x12
Weighed in at 184lbs after some peanut butter. Arms were at 17 3/4" later that day. Some size seems to be returning. Gym closed before I could get abs and calves in. Usually I did all sets of 15 for triceps, which were to failure also. These sets are too failure within strict form. Thats why every set isnt at 15 reps. Still recovering from that 2 month lay off too. Even if I pinned weight to the stack Id force 15 reps no matter the form. So you can see the change in my training already. Its not permanent but Id like to see what type of gains I can make this way. KILL THAT SHIT!!
Last edited:
4-16-05 Saturday Rehab Routine,Chest and Abominal Snowmen (10 Mins Cardio)
Finally got to train chest after 2 1/2 months. Was very weak but Im glad to finally start chest training again. Ill be working my way up on the cybex and hammer strength machines most likely. Pressing with the light weight didnt seem to bother the disks too much. Strength and endurance seems about half of what it used to be. Im writing this the following day and chest is very sore. Seems like a good start. The next step is go work back training into the routine.:
*10 Mins Cardio On stepper, to stretch back*
Rehab Routine (Listed above, done daily)
Chest:
Cybex Incline Press
plate loaded)
90x15
140x15
180x15
230x15
250x8 (Not 500!!)
200x14
200x13
200x11
180x15
Push-ups:
24 (NOT FUCKIN 60!!)
Cable Flies:
70(per side)x11 (Not 150!!)
70x9
Abominal Snowmen:
Hanging Leg Raises:
25
25
25
KILLED the SNOWMEN last. Atleast I got that shit out of the way. Hate to have that shit on my back the whole week. GOT TO KILL THAT SHIT AND EAT IT! Gym closed before I could fit in calves. Then again, see that piece of paper over there kid? Take it, crumple it and shove it up your fuckin ass!! YOUR FIRED!! And you can take that to the bank!
WHAT ARE YOU SOME TYPE OF FUCKIN CLOWN??
KILL THAT SHIT!!
Finally got to train chest after 2 1/2 months. Was very weak but Im glad to finally start chest training again. Ill be working my way up on the cybex and hammer strength machines most likely. Pressing with the light weight didnt seem to bother the disks too much. Strength and endurance seems about half of what it used to be. Im writing this the following day and chest is very sore. Seems like a good start. The next step is go work back training into the routine.:
*10 Mins Cardio On stepper, to stretch back*
Rehab Routine (Listed above, done daily)
Chest:
Cybex Incline Press
plate loaded)90x15
140x15
180x15
230x15
250x8 (Not 500!!)
200x14
200x13
200x11
180x15
Push-ups:
24 (NOT FUCKIN 60!!)
Cable Flies:
70(per side)x11 (Not 150!!)
70x9
Abominal Snowmen:
Hanging Leg Raises:
25
25
25
KILLED the SNOWMEN last. Atleast I got that shit out of the way. Hate to have that shit on my back the whole week. GOT TO KILL THAT SHIT AND EAT IT! Gym closed before I could fit in calves. Then again, see that piece of paper over there kid? Take it, crumple it and shove it up your fuckin ass!! YOUR FIRED!! And you can take that to the bank!
WHAT ARE YOU SOME TYPE OF FUCKIN CLOWN??
KILL THAT SHIT!!
Last edited:
4-17-05 Sunday Rehab Routine,Abs And Calves (10 mins Cardio)
*10 mins Cardio on Eliptical to stretch back*
Rehab Routine (Done daily, listed above)
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calve Raises:
105x15
105x15
105x15
105x15
105x15
105x15
*10 mins Cardio on Eliptical to stretch back*
Rehab Routine (Done daily, listed above)
Abs:
Hanging Leg Raises:
25
25
25
Calves:
Seated Calve Raises:
105x15
105x15
105x15
105x15
105x15
105x15
R
roidpuple
Guest
well i read from the start... i read about 10 pages then started skipping to every 4th..ha ha. but i missed it.. so you fucked up your back.. and now you will not be able to do deads any more..?? what exactly happend if you dont mind me asking..
because i was to lazy to read the whole thread.. i was wanting to get to the part where you finally benched 405 i saw that you got 395 but did you ever get it??
because i was to lazy to read the whole thread.. i was wanting to get to the part where you finally benched 405 i saw that you got 395 but did you ever get it??
roidpuple said:
ThanX alot for reading the journal brother!! Appreciate the feedback and encouragement! Yea, it looks like I wont be doing deads again. I have no plans for them anyway. I herniated some disks now and just trying to recover and do what I can for now. I got 400 just before lockout. A very small movement from completion. But never locked it out fully so cant count it as full. Then soon after the pain in the disks became too strong. So I had to lay off. ThanX again!! KEEP KILLING THAT SHIT!!
R
roidpuple
Guest
are you going to have surgury?? or what..
there is just no hope?
there is just no hope?
roidpuple said:
Not sure about the hope part.
Ill just KILL THAT SHIT until it KILLS me. Thats the nature of the beast! Im attempting to rehab the injury myself and come back slow. It will be a very long recovery and the damage is already permanent. I only have access to the worst doctors and dont trust any of them anyway. KEEP KILLING THAT SHIT!!
R
roidpuple
Guest
you should try the chiropractor. fuck sugury.
roidpuple said:
Tried one chiro. That was pretty worthless. Dont have the money to put out for anything. Definately dont plan on surgery since its risky with the disks being next to my lungs. Hate doctors anyway. Might try some more physical therapists. Cursed out my current one today. I go through doctors fast because of my explosive nature.
Dont get along with anyone in the REAL world really. Maybe some deep tissue massage if I can get it covered. ThanX again!!
Hello all! This is to the few who may still read this journal. I just started training again yesterday. Its been 5 months out of the gym. I made a few attempts to train but ended up trying to force it and causing myself more pain. The reason I was out is two herniated disks in my mid back from lifting. A rare location for herniated disks. Ill be doing mostly bodyweight exercises with some weights thrown in. My goal is to train light for a month and not give in to the tendancy to KILL THAT SHIT. I beleive that I keep fucking myself by trying to rush my recovery. At this rate recovery could be endless. So its time for a change. I plan to do lots of core work and prison type training for now. Current stats are 173lbs with 16 3/4" arms, the rest I dont know. My goal is to find a way to build back up and exceed my previous size. Which was around 19" arms at 195-203lbs. Ill have to do this in an entirely different way,so it should be interesting to see how I will KILL THAT SHIT and get back in shape. The amount of weight I move will be my least concern for a while. I just want to get my size back for now. Im just thankful to be doing push-ups and chin-ups for now. I hope to slowly progress this way. Lots of hanging and stretching will be done as well. Maybe after a month, and seeing how training is progressing Ill go on some supplements. Form will be very strict on everything. At the same time volume wont be the usual for the sake that I dont want to OVERKILL THAT SHIT. After 3 sets of push-ups to failure my chest is actually sore, which wouldnt have phased me before. I lost alot of strength and endurance. But losing 22 pounds from my strongest bodyweight and 30lbs from my heaviest bodyweight can do that. Waist still measures the same too, so that was muscle. Also wasnt eating like before, which was never great anyway. But Id like to start the force feeding again and start gaining some size back. Some alternate methods Im considering to gain size are: 100+ rep sets,Lots of bodyweight exercises,training purely for the burn and pain (not weight),Using the crossbow occasionally (but with my usual intensity), concentrating purely on muscle tearing. Things like that. Lots of core work also. I feel I can make anything work given the intensity I will put into it. I will find a way. It wont be easy, and Its alot more difficult then before, but its a new fucking challenge. Here is my next attempt at getting back into training. I am sure there will be many attempts before I get back to my previous size. ThanX for reading!
Last edited:
Friday 7-1-05 Physical Therapy, Back, Chest,Biceps and Lower Back
Hour and a half physical therapy. Stretching, things like that.
Wide Grip Chin-ups:
12
14 3/4 (Not 28! Happy I could atleast do 15)
9
Underhanded Pull-Ups:
9 3/4
5
6 (Horrible endurance)
Standing Dumbbell Curl:
25x15
Seated Dumbbell Curl:
25x15
Seated Cable Row:
60x15
90x15
105x15
Hyper Extentions:
15
15
15
Hour and a half physical therapy. Stretching, things like that.
Wide Grip Chin-ups:
12
14 3/4 (Not 28! Happy I could atleast do 15)
9
Underhanded Pull-Ups:
9 3/4
5
6 (Horrible endurance)
Standing Dumbbell Curl:
25x15
Seated Dumbbell Curl:
25x15
Seated Cable Row:
60x15
90x15
105x15
Hyper Extentions:
15
15
15
7-2-05 Chest,Biceps,Abs and Lower Back
Push-ups:
50 (Best was 60 at a bodyweight of 195-203. Though this was after a massive chest routine.)
30
25
Cable Flies:
60 (per side)x15, 70x7, 60x8 (haha Not 160 per side!)
Double Biceps Style Cable Curls:
60 (per side)x15
70x15
80x11 (Not 130 per side!)
Ab Bench:
300 reps
Hyper Extentions:
15
15
15
Plus lots of hanging and stretching which will be a permanent part of my routines for a long time.
Push-ups:
50 (Best was 60 at a bodyweight of 195-203. Though this was after a massive chest routine.)
30
25
Cable Flies:
60 (per side)x15, 70x7, 60x8 (haha Not 160 per side!)
Double Biceps Style Cable Curls:
60 (per side)x15
70x15
80x11 (Not 130 per side!)
Ab Bench:
300 reps
Hyper Extentions:
15
15
15
Plus lots of hanging and stretching which will be a permanent part of my routines for a long time.
Guinness5.0
New member
I'm impressed! I bet it's tough to swallow your pride after moving around the tonnage you used to. You'll get it back. Sounds like you've got the right mindset.
KillahBee
New member
Great outlook you got Beast! I recently found out I have an extruding disc (L5). Got one epidural shot and may get another. It is not easy sucking it up and taking time to stretch and do core work, but it's imperative. I know you are in this for the long haul and the time you spend now with recovery and strengthening will help you in the end. Best of luck
guldukat said:
haha ThanX alot brother!! Good to see you still posting here. Hows training been? KILL ALL THAT SHIT!!!
Guinness5.0 said:
ThanX alot brother!! Swallowing it is the easy part, its shitting it out that reminds me of what pain is everyday. ThanX! Im sure Ill find a way back. For a while all the negativity was getting to me but Im finding new ways to adapt to this shit. Im feeling better just being able to do some training again. Im not sure how Ill train in the future, but Im sure Ill find a way back size wise. KEEP KILLING THAT SHIT BROTHER!!
SublimeZM said:
Hey brother!! ThanX! Yea Im trying not to rush things. Pain in general has been better the last 3 days. Not really bothering me any. Which seems like a very good thing right now. But I still need more time before I can see how it works out. Im really fucking sore though! Just from those little routines above. Thats how unaccustomed my muscle is to training now. Since I started hanging I feel alot better. We will see how things work out this time! KILL THAT SHIT!!
KillahBee said:
ThanX brother!! I know your always KILLING that shit! Yea I got some of those shots too. Only made it worse for me. Or so it seemed. Also I have 2 herniated disks right next to each other in my middle back. I may have more of them, but I only got my middle back scanned with the MRI. Thats the area that bothers me most though. Your right brother! As impatient as I am, Ive always hated taking time out to stretch and shit like that. But hanging, I like that, thats no problem. The core work I dont mind either. I used to do it all the time when I was training anyway. But Im going to go with crunch and sit up type shit this time. Instead of the weighted rope crunches I used to do daily. Nothing burns my abs like sit-ups or crunches. I like the ab bench. Ill do 300 or more reps on that sometimes. Doesnt put any pressure on my back. ThanX again brother!! KEEP KILLING THAT SHIT!!
7-04-05 Monday Triceps
I did a few sets of triceps on a modified CrossBow machine, since gyms were closed. I was real sore before even doing the sets. The chin-ups and push-ups from the last 2 days made me real sore all over. Just from not training for 5 months. No spinal pain though.
I did a few sets of triceps on a modified CrossBow machine, since gyms were closed. I was real sore before even doing the sets. The chin-ups and push-ups from the last 2 days made me real sore all over. Just from not training for 5 months. No spinal pain though.
7-05-05 Shoulders,Lower Back and Abs
Dumbbell Laterals:
10x15
15x15
20x30
25x30
30x15
(Sprained pinky badly jumping to grab the bar for hangs. Couldnt grip dumbbells for long)
Lateral Raise Machine:
50x15
50x15
50x15
Lower Back:
Hyper Extentions:
15
15
15
Ab Bench:
200 reps
Dumbbell Laterals:
10x15
15x15
20x30
25x30
30x15
(Sprained pinky badly jumping to grab the bar for hangs. Couldnt grip dumbbells for long)
Lateral Raise Machine:
50x15
50x15
50x15
Lower Back:
Hyper Extentions:
15
15
15
Ab Bench:
200 reps
7-8-05 Friday Chest,Biceps and Abs (Plus physical therapy)
Did around an hour and a half physical therapy then:
Push-ups:
44
37
24
Hammer Curls:
25x15
40x15
45x15
50x12
45x15
Double Biceps Style Cable Curls:
60 (per side)x15
70x15
70x15
Cable Flies:
60x15
70x11
Leg Raises:
20
20
20
Weighed in a little heavier at 175lbs and arms were 17" after I got back from the gym. Some slight progress on the way back up to where I was. Itll be a while.
KILL THAT SHIT!!
Did around an hour and a half physical therapy then:
Push-ups:
44
37
24
Hammer Curls:
25x15
40x15
45x15
50x12
45x15
Double Biceps Style Cable Curls:
60 (per side)x15
70x15
70x15
Cable Flies:
60x15
70x11
Leg Raises:
20
20
20
Weighed in a little heavier at 175lbs and arms were 17" after I got back from the gym. Some slight progress on the way back up to where I was. Itll be a while.
KILL THAT SHIT!!
Note: Physical therapy is currently done three times a week, but only listed on the days I do additional training.
Lady Viking
Well-known member
Glad to see you back 
Lady Viking said:Glad to see you back
ThanX!! Its a slow process! KILL THAT SHIT!!
7-11-05 Monday Back and Abs (some stability ball work too)
Wide Grip Chin-Ups:
18 3/4 (trying to work back up to 28)
15 3/4
9
Under Handed Close Grip Chin-up:
4
Low Cable Rows:
105x15
120x15
120x15
Ab Bench:
150 Reps
Some stability ball work for the core and rehab exercises before that routine.
Wide Grip Chin-Ups:
18 3/4 (trying to work back up to 28)
15 3/4
9
Under Handed Close Grip Chin-up:
4
Low Cable Rows:
105x15
120x15
120x15
Ab Bench:
150 Reps
Some stability ball work for the core and rehab exercises before that routine.
7-13-05 Wednesday Chest,Biceps,Abs, and Lower Back + Physical Therapy
Did an hour and a half of physical therapy, and some stability ball work crawling on the floor with legs on the ball and holding positions. Did that in the gym and at therapy. Did some pulls with the strongest bands they had, the black ones, and snapped them. Lots of hanging and stretching overall, in the gym and at therapy.Then at the gym:
(ALL MOVEMENTS VERY STRICT)
Push-Ups:
53 (3 reps better then last week, and 7 reps from my best of 60)
32
34
Dumbbell Hammer Curls:
35x15
45x15
55x12 (Decided to up it 5lbs from last week)
50x15
Alternating Dumbbell Curls (twisting at the top):
35x15
40x11
35x15
Double Biceps Style Cable Curls:
60(per side)x15
70x15
70x15
Alternating Dumbbell Curls:
35x15
Ab Bench: 510 straight reps (PR ) (some brief rest pauses, a few seconds, at some intervals)
Low Back Extentions (not hyper extended):
15
15
15
Did an hour and a half of physical therapy, and some stability ball work crawling on the floor with legs on the ball and holding positions. Did that in the gym and at therapy. Did some pulls with the strongest bands they had, the black ones, and snapped them. Lots of hanging and stretching overall, in the gym and at therapy.Then at the gym:
(ALL MOVEMENTS VERY STRICT)
Push-Ups:
53 (3 reps better then last week, and 7 reps from my best of 60)
32
34
Dumbbell Hammer Curls:
35x15
45x15
55x12 (Decided to up it 5lbs from last week)
50x15
Alternating Dumbbell Curls (twisting at the top):
35x15
40x11
35x15
Double Biceps Style Cable Curls:
60(per side)x15
70x15
70x15
Alternating Dumbbell Curls:
35x15
Ab Bench: 510 straight reps (PR
) (some brief rest pauses, a few seconds, at some intervals) Low Back Extentions (not hyper extended):
15
15
15
psychedout
New member
You actually counted to 510?
psychedout said:
Yea, in sections of 100, and went thru the cycle 5 times straight. Couldnt think of a reason to stop. Then when I got to 510 I realized I wasnt going to reach failure within the next 24 hours, so I just ended it. The burn isnt enough for me to stop. I need bodyparts to stop functioning. I require this. KILL THAT SHIT!!
cwick0 said:
ThanX brother!! Ill have to get back to you on that. Ill need time to see how my back really is. Never know what to expect! Hopefully Im not making it worse, but only time will tell. I have the tendancy to ignore pain. Good to see training is going well. KEEP KILLING THAT SHIT BROTHER!!
7-15-05 Friday Physical Therapy then,Shoulders and Triceps
Wasnt really feeling much contraction in my triceps at all, since I havent trained them in months. So I ended that early this time. :
(174lbs before meals)
Hour and a half physical therapy (lots of core work, stability ball etc)
Dumbbell Laterals: (momentum to a minimum)
15x15
30x15
35x15
40x15
30x15
30x15
Cable Laterals:
30(per side)x15
50x15
50x15
Rope Pressdowns:
60x15
90x15
100x13
100x12
100x15 (very weak!)
Time to eat!
Wasnt really feeling much contraction in my triceps at all, since I havent trained them in months. So I ended that early this time. :
(174lbs before meals)
Hour and a half physical therapy (lots of core work, stability ball etc)
Dumbbell Laterals: (momentum to a minimum)
15x15
30x15
35x15
40x15
30x15
30x15
Cable Laterals:
30(per side)x15
50x15
50x15
Rope Pressdowns:
60x15
90x15
100x13
100x12
100x15 (very weak!)
Time to eat!
7-16-05 Saturday Back,Biceps And Abs (plus core work)
Time ran out towards the end. Good news is Im writing this the next day and I dont feel any unusual pain. So it looks like I may be able to progress back slowly now. Keeping everything very strict, lots of core work and hanging plus stretches. Some of my temporary goals are to reach 70-100 push-ups and break 30 chin ups. The ultimate goals for now, is to regain all my lost size and then exceed it training differently. My next short term goal is 17.5-18 inches on the arms. Theyre still down around 16 3/4-17". But Im getting back into eating again. Arms were around 19" before the injuries. Heres the routine:
(Everything very strict)
Wide Grip Chin-ups:
20 (28 was my best at 195-200lbs,around 174lbs now)
14
11
Iso Lateral High Row (Hammer Strength):
90x30
140x15
190x15
Lat Pulldowns:
105x15
120x15 (Getting myself reaccustomed, testing my back)
Dumbbell Hammer Curls:
35x15
45x15
55x9
45x15
Alternating Dumbbell Curls:
35x15
40x13
45x5
40x7
Stability Ball Work: (For core)
(25-30 count holds,in a push up position, abs tightened, back hunched up,toes elevated on ball)
5 of those
Leg Raises:
25 (gym closed)
Time ran out towards the end. Good news is Im writing this the next day and I dont feel any unusual pain. So it looks like I may be able to progress back slowly now. Keeping everything very strict, lots of core work and hanging plus stretches. Some of my temporary goals are to reach 70-100 push-ups and break 30 chin ups. The ultimate goals for now, is to regain all my lost size and then exceed it training differently. My next short term goal is 17.5-18 inches on the arms. Theyre still down around 16 3/4-17". But Im getting back into eating again. Arms were around 19" before the injuries. Heres the routine:
(Everything very strict)
Wide Grip Chin-ups:
20 (28 was my best at 195-200lbs,around 174lbs now)
14
11
Iso Lateral High Row (Hammer Strength):
90x30
140x15
190x15
Lat Pulldowns:
105x15
120x15 (Getting myself reaccustomed, testing my back)
Dumbbell Hammer Curls:
35x15
45x15
55x9
45x15
Alternating Dumbbell Curls:
35x15
40x13
45x5
40x7
Stability Ball Work: (For core)
(25-30 count holds,in a push up position, abs tightened, back hunched up,toes elevated on ball)
5 of those
Leg Raises:
25 (gym closed)
Mr_Sinister
New member
good luck with your therapy. I would love to see you incorporate kelso shrugs in your routine for direct midtraps work. Personally I like pulldown shrugs, behind the back shrugs and incline shrugs. No need to go heavy at this point, just stimulate the area. Face pulls and rows to the shoulder are also good additions. And if you can get a foam tube, lie down on it and roll back and forth along the scapula, very relaxing, you'll feel like a new man.
Mr_Sinister said:
ThanX brother!! Appreciate it! Kelso shrugs? How are those done? Ill try that if I can find a foam tube. I do alot of hanging now. ThanX again!
7-17-05 Sunday Core Work,Rear Delts,Calves,Lower Back and Abs
Just some extras today. I was moving slightly heavy weight on the rear delt machine to test out what my back can handle. I will be doing alot of testing in the coming days. Next Id like to try some hammer strength presses, with maybe a plate and a quarter or 2 plates a side and see how that feels on my back the next day. I have to wait until the next day to see, because I cant really percieve the pain when Im training. Or I tend to shake it off. So Im feeling things out now.:
Stability Ball Work: (No idea what this is called. Back is hunched up, holding myself on both arms, abs contracted, and the ball is elevating my toes at the bottom. I hold for a count of 30)
1
1
1
1
1
Reverse Fly Machine:
105x15
135x15
195x15
195x11
180x13
180x10
Seated Calve Raises:
135x15
115x15
115x15
115x15
115x15
115x15
Back Extentions (not hyper extended):
15
15
15
Leg Raises:
25
25
Just some extras today. I was moving slightly heavy weight on the rear delt machine to test out what my back can handle. I will be doing alot of testing in the coming days. Next Id like to try some hammer strength presses, with maybe a plate and a quarter or 2 plates a side and see how that feels on my back the next day. I have to wait until the next day to see, because I cant really percieve the pain when Im training. Or I tend to shake it off. So Im feeling things out now.:
Stability Ball Work: (No idea what this is called. Back is hunched up, holding myself on both arms, abs contracted, and the ball is elevating my toes at the bottom. I hold for a count of 30)
1
1
1
1
1
Reverse Fly Machine:
105x15
135x15
195x15
195x11
180x13
180x10
Seated Calve Raises:
135x15
115x15
115x15
115x15
115x15
115x15
Back Extentions (not hyper extended):
15
15
15
Leg Raises:
25
25
Mr_Sinister
New member
Kelso shrugs are basically done from other angles than normal shrugs, you'll definitley feel the midtraps and rhomboids working. Here are some good ones:
Incline Shrugs: Get some dumbells, sit down on the incline, your chest should be touching the bench, let your arms hang and start shrugging.
Lat Pulldown Shrugs / Pullup Shrugs: These are basically partial Pulldown/Pullups. Hang from the bar, arms should be slightly bent, shrug upwards using your scapula instead of your arms.
Behind Back Shrugs: Use olympic bar/smith bar and it's basically a shrug except the bar is behind you instead of in front.
Mr_Sinister said:
ThanX. Sounds like some interesting variations. I may try those pull up shrugs. I used to do the behind the back shrugs also, but Im not messing with any barbell shrugs at the moment. The pull up shrugs sound like a good way to hit my traps some, since I dont want to start barbell shrugs yet. ThanX again!
7-19-05 Tuesday Chest,Core Work,Abs and Lower Back
Tried using some weights today to see what would happen with my back. Im writing this the next day and I do feel some soreness in my disk areas. So depending how it feels I may make some modifications.:
Push-ups:
56 (Only 4 from my best, when I was 20-25lbs heavier)
Cybex Incline Press: (Plate loaded)
90x15
140x15
180x15
160x15
Hammer Strength Iso Lateral Bench:
90x15 (Dont like this machine, prefer the wide chest hammer strength)
Seated Chest Press: (Pin Loaded)
130x15
Seated Machine Flies:
150x15
180x10
195x8
Push-ups:
24
Stability Ball Bridges: (Not sure what these are called. Back hunched in the air,abs contracted,shins resting on the ball, arms supporting my weight. Hold for a count of 25-30.)
1
1
1
1
Lower Back Extentions:
15
15 (w/ 10lbs)
15 (w/ 10lbs)
Leg Raise:
25
25
25
Tried using some weights today to see what would happen with my back. Im writing this the next day and I do feel some soreness in my disk areas. So depending how it feels I may make some modifications.:
Push-ups:
56 (Only 4 from my best, when I was 20-25lbs heavier)
Cybex Incline Press: (Plate loaded)
90x15
140x15
180x15
160x15
Hammer Strength Iso Lateral Bench:
90x15 (Dont like this machine, prefer the wide chest hammer strength)
Seated Chest Press: (Pin Loaded)
130x15
Seated Machine Flies:
150x15
180x10
195x8
Push-ups:
24
Stability Ball Bridges: (Not sure what these are called. Back hunched in the air,abs contracted,shins resting on the ball, arms supporting my weight. Hold for a count of 25-30.)
1
1
1
1
Lower Back Extentions:
15
15 (w/ 10lbs)
15 (w/ 10lbs)
Leg Raise:
25
25
25
7-24-05 Sunday Back,Biceps,Abs and Lower Back
(Weighed 177lbs before meals and with some water, and arms around 17" currently)
Wide-Grip Chin-ups:
21 (28 was my best at 18-24lbs heavier)
15
14
Dumbbell Hammer Curls: (all very strict)
35x15
45x15
50x15
60x12
45x15
Altrernating Dumbbell Curls:
35x15
35x15
35x15
Double Biceps Style Cable Curls:
60 (per side)x15
70x15
80x9
70x12
Stability Ball Work: (Arched holds for a 30 count. No idea the name)
1
1
1
1
Back Extentions:
15
15
15
Hanging Leg Raises:
25
25
25
(Weighed 177lbs before meals and with some water, and arms around 17" currently)
Wide-Grip Chin-ups:
21 (28 was my best at 18-24lbs heavier)
15
14
Dumbbell Hammer Curls: (all very strict)
35x15
45x15
50x15
60x12
45x15
Altrernating Dumbbell Curls:
35x15
35x15
35x15
Double Biceps Style Cable Curls:
60 (per side)x15
70x15
80x9
70x12
Stability Ball Work: (Arched holds for a 30 count. No idea the name)
1
1
1
1
Back Extentions:
15
15
15
Hanging Leg Raises:
25
25
25
eat big
New member
So you lost weight and muscle mass and could still do fewer chins? Just seems odd. I would think if you lost weight and some muscle mass you should be able to do the same amount of chin ups. Like when I was 135 I could do about 20 chins. Now I'm 220 and can do about 20 still with more weight and more muscle. Guess everyone is different..
eat big said:
Might have alot to do with learning the movement again too. I was out 5 months basically doing nothing. Its only my first month back so it takes some time for me to get back into it again. Ive been making weekly increases on the reps though. I should be able to exceed 28 on the chin-ups soon. Before my main concerns were with the weighted exercises, but now Im focusing more on bodyweight exercises. Not sure how much theyll help with growth, but its better then nothing. I lost around 30lbs which was mostly muscle since my waist is the same. Im up to 177 now which is a 4lb gain, but not much yet. Typically since my legs are light, a bigger upperbody would translate to more chins for me. I think it has alot to do with being untrained for so long. Also these bodyweight movements come down to endurance over strength. The guys who can do thousands of push ups arent even big. So Im not sure how this translates to size. Luckily Im able to some heavy flies ontop of that, for chest. So that may help somewhat for now. ThanX again!
7-26-05 Tuesday Chest,Abs,and Lower Back
Push-ups:
58 (2 from my best at 195-200lbs. 175-177 now. Should break 60 next session)
39
30
Seated Fly Machine:
105x15
135x15
165x15
180x15
210x14
240x5
210x5
165x11
Stability Ball Arches: (No idea the name. Held for a 30 count)
1
1
1
1
Back Extentions:
15
15
15
Weighted Ab Bench:
10x50
50x20
75x25
75x20
Push-ups:
58 (2 from my best at 195-200lbs. 175-177 now. Should break 60 next session)
39
30
Seated Fly Machine:
105x15
135x15
165x15
180x15
210x14
240x5
210x5
165x11
Stability Ball Arches: (No idea the name. Held for a 30 count)
1
1
1
1
Back Extentions:
15
15
15
Weighted Ab Bench:
10x50
50x20
75x25
75x20
7-27-05 Wednesday Triceps,Biceps,Abs,Lower Back and Calves
Rope Pressdowns:
60x15
90x15
100x15
110x15
120x15
130x11
110x15
V-Bar Pressdowns:
90x15
120x15
140x12
150x10
130x13
Dumbbell Hammer Curls: (All very strict)
35x15
50x15
70x15
65x10
50x15
40x15
40x?? (lost count)
50x10
50x8
Double Biceps Style Cable Curls:
60(per side)x15
80x15
90x8
Stability Ball Arches: (No idea the name, held for 30 count)
1
1
1
1
Weighted Ab Bench:
30x50
50x50
75x30
Hyper Extentions:
15
15
15
Seated Calf Raises:
90x15
115x15
115x15
160x15
160x15
90x15
Rope Pressdowns:
60x15
90x15
100x15
110x15
120x15
130x11
110x15
V-Bar Pressdowns:
90x15
120x15
140x12
150x10
130x13
Dumbbell Hammer Curls: (All very strict)
35x15
50x15
70x15
65x10
50x15
40x15
40x?? (lost count)
50x10
50x8
Double Biceps Style Cable Curls:
60(per side)x15
80x15
90x8
Stability Ball Arches: (No idea the name, held for 30 count)
1
1
1
1
Weighted Ab Bench:
30x50
50x50
75x30
Hyper Extentions:
15
15
15
Seated Calf Raises:
90x15
115x15
115x15
160x15
160x15
90x15
8-1-05 Calves And Abs
I took some time off since my last post. Back pain was flaring up a bit. Possibly due to some of the heavy hammer curls and other things. Ill try to work lighter this week to avoid any more long lay offs. Trying to keep my diet more consistent now. I picked up 80$ of food to last me a little while. Tuna,hotdogs,milk,yogurt,various nuts,sliced meats,cottage cheese,tv dinners,cream of wheat,oatmeal,tacos,string cheese,powdered gatorade mix and things like that. Mostly non cook foods. Would like to start maintaining 200 grams of protein a day again. I plan to train tommorrow, and should be able to do some more chin-ups then my last session. Looking to break 28 soon. Nothing exciting!! KILL THAT SHIT!!
Calve Raises:
90x15
90x15
90x15
90x15
90x15
90x15
Leg Raises:
25
25
25
I took some time off since my last post. Back pain was flaring up a bit. Possibly due to some of the heavy hammer curls and other things. Ill try to work lighter this week to avoid any more long lay offs. Trying to keep my diet more consistent now. I picked up 80$ of food to last me a little while. Tuna,hotdogs,milk,yogurt,various nuts,sliced meats,cottage cheese,tv dinners,cream of wheat,oatmeal,tacos,string cheese,powdered gatorade mix and things like that. Mostly non cook foods. Would like to start maintaining 200 grams of protein a day again. I plan to train tommorrow, and should be able to do some more chin-ups then my last session. Looking to break 28 soon. Nothing exciting!! KILL THAT SHIT!!
Calve Raises:
90x15
90x15
90x15
90x15
90x15
90x15
Leg Raises:
25
25
25
Last edited:
JohnnyCoho
New member
WaaaaaaaaZuuuuuuuup Brotha'?!?!? Back from my season working in AK and all set to hit the gym again!!...To Kill Some More Shit!!
Was wondering how yer back has been treating ya Bro? Working everyhting through now? Hows about a back up-date?
Was wondering how yer back has been treating ya Bro? Working everyhting through now? Hows about a back up-date?
