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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Also worth mentioning . Im also 8 lbs lighter and carrying most of my muscle, if not all, as well as a little stronger already on shoulder presses. Mostly just lost some gut mass. Bringing it back down to where it was before the recent growth phase while keeping most of the muscle.
PC was down for 2 weeks. I didnt write down meals but did keep track of my 3 training sessions. I dont have the exact dates of the training sessions but its good enough. Ill condense them all in this post.
Eating was down due to not writing down meals. I eat more when I write it down. Only trying to lean out now and maintain muscle. Only training 2x a week for now. Lost more weight then usual but I will be keeping track of meals again, so it should improve.
Hit 2 records with DB shoulder presses with the 120s and 125s. Not bad for being alot lighter. Shoulder joints are catching up to me though so may be switching movements. I switched to overhead nautilus machine for previous pressing session instead of dumbbells.
I also added incline work back in. Havent hit any incline work for a while so I could rehab my chest. Incline seems to damage the area more. Will try to gradually reintroduce the shit.
Here is the 3 sessions I did
Chest rehab and shoulders (10-11-16 , estimated date)
Chest was tender on this day. So didnt push it hard with the flat dumbbell presses. Strength felt way off with chest.
Hit PRs with 120 and 125s on db shoulder presses
224 lbs (eating was down due to not keeping track of intake, pc was down)
Leaning/Maintenance phase
Chest Rehab
Flat bench dumbbell press
50x100 warm
75x40 same (chest felt overly tender)
100x20 (very weak today with chest, but chest felt compromised)
Seated Dumbbell Shoulder Press (slight incline to take pressure off spine) (strength here was fine)
Full range reps for these, chest presses were constant tension style
50x60 warm
100x21(PR)
125x7 (PR, see video)
120x8 1/2 (see video. Small PR)
Ill return to this movement later. Shoulder joints need a break from this shit.
Nautilus Overhead Press (plate loaded)
No rest til line, not to failiure
Full range reps for these
270x10
450x12
540x7
------
Nautilus Horizontal Chest Press (plate loaded)
Full range reps
no rest til line
90x50
90x20 warm (dont remember if i alternated grips)
-----
Same
180x20
180x5
----------------
same
270x10
180x10
-----
Holds at the end of each rep as well
Next session , 10-13-16 estimated date
Back
222 lbs
Chin Ups (palms facing close grip)
180 lbs assistance x 20-25 warm
100 lbs assistance x 15
20 with bodyweight (lost alot of strength but eating was way down, shoulders were beat up)
10 with bodyweight
Iso High Row Hammer Strength (plateloaded)
no rest
90x20
270x20
-----
Same
360x8
270x10
180x10
-----
Taking it easy on shoulder joints
Lat Pullover Hammer Strength Plate loaded
140x30
165x30
Possibly with no rest between these, but cant remember
Iso Low Row Hammer strength plate loaded
190x30
280x30
305x15
Cybex Lat Pull
205x15
305x12
Dumbbell Laterals (trap focused version)
no rest til line
35x30
55x10
-----
again
55x20
35x20
-------
Third session
Chest and shoulders
222 lbs
Switched to machines only for pressing. To give shoulders a break.
Flat barbell bench press (stretching only)
bar x 200 with barbell stretches
Hammer Strength incline press (plate loaded) (Full range reps, except not bottoming out at the bottom, damages the injured chest area)
no rest til line
Empty machine x 50 (warm)
90x50 warm
180x20 warm
---------------
180x20
230x20
270x20
320x15
no rest til line
360x10
270x9
180x8
----------
Gradually warming up since this was first time reintroducing incline work in a while. Rehabbing chest. Will be working up with full range reps for a while.
Nautilus Horizontal Chest Press (plate loaded)
full range reps again
no rest til line
barbell style grip
90x20
180x10
----------
230x12
no rest til line
270x8
180x10
-----
Holds on many reps too
Nautilus Overhead Press (plate loaded)
Full range reps
180x20 warm
360x15 warm
450x10 warm
No rest til line
540x5
450x5
360x8
270x10
180x20
-----
KILL THAT SHIT
Videos from session one below
Eating was down due to not writing down meals. I eat more when I write it down. Only trying to lean out now and maintain muscle. Only training 2x a week for now. Lost more weight then usual but I will be keeping track of meals again, so it should improve.
Hit 2 records with DB shoulder presses with the 120s and 125s. Not bad for being alot lighter. Shoulder joints are catching up to me though so may be switching movements. I switched to overhead nautilus machine for previous pressing session instead of dumbbells.
I also added incline work back in. Havent hit any incline work for a while so I could rehab my chest. Incline seems to damage the area more. Will try to gradually reintroduce the shit.
Here is the 3 sessions I did
Chest rehab and shoulders (10-11-16 , estimated date)
Chest was tender on this day. So didnt push it hard with the flat dumbbell presses. Strength felt way off with chest.
Hit PRs with 120 and 125s on db shoulder presses
224 lbs (eating was down due to not keeping track of intake, pc was down)
Leaning/Maintenance phase
Chest Rehab
Flat bench dumbbell press
50x100 warm
75x40 same (chest felt overly tender)
100x20 (very weak today with chest, but chest felt compromised)
Seated Dumbbell Shoulder Press (slight incline to take pressure off spine) (strength here was fine)
Full range reps for these, chest presses were constant tension style
50x60 warm
100x21(PR)
125x7 (PR, see video)
120x8 1/2 (see video. Small PR)
Ill return to this movement later. Shoulder joints need a break from this shit.
Nautilus Overhead Press (plate loaded)
No rest til line, not to failiure
Full range reps for these
270x10
450x12
540x7
------
Nautilus Horizontal Chest Press (plate loaded)
Full range reps
no rest til line
90x50
90x20 warm (dont remember if i alternated grips)
-----
Same
180x20
180x5
----------------
same
270x10
180x10
-----
Holds at the end of each rep as well
Next session , 10-13-16 estimated date
Back
222 lbs
Chin Ups (palms facing close grip)
180 lbs assistance x 20-25 warm
100 lbs assistance x 15
20 with bodyweight (lost alot of strength but eating was way down, shoulders were beat up)
10 with bodyweight
Iso High Row Hammer Strength (plateloaded)
no rest
90x20
270x20
-----
Same
360x8
270x10
180x10
-----
Taking it easy on shoulder joints
Lat Pullover Hammer Strength Plate loaded
140x30
165x30
Possibly with no rest between these, but cant remember
Iso Low Row Hammer strength plate loaded
190x30
280x30
305x15
Cybex Lat Pull
205x15
305x12
Dumbbell Laterals (trap focused version)
no rest til line
35x30
55x10
-----
again
55x20
35x20
-------
Third session
Chest and shoulders
222 lbs
Switched to machines only for pressing. To give shoulders a break.
Flat barbell bench press (stretching only)
bar x 200 with barbell stretches
Hammer Strength incline press (plate loaded) (Full range reps, except not bottoming out at the bottom, damages the injured chest area)
no rest til line
Empty machine x 50 (warm)
90x50 warm
180x20 warm
---------------
180x20
230x20
270x20
320x15
no rest til line
360x10
270x9
180x8
----------
Gradually warming up since this was first time reintroducing incline work in a while. Rehabbing chest. Will be working up with full range reps for a while.
Nautilus Horizontal Chest Press (plate loaded)
full range reps again
no rest til line
barbell style grip
90x20
180x10
----------
230x12
no rest til line
270x8
180x10
-----
Holds on many reps too
Nautilus Overhead Press (plate loaded)
Full range reps
180x20 warm
360x15 warm
450x10 warm
No rest til line
540x5
450x5
360x8
270x10
180x20
-----
KILL THAT SHIT
Videos from session one below
