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Thread: Walking Beast's Journal

  1. #52
    Iron Addict chasebny's Avatar
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    I like to strap up for all back work, then do gorilla curls to finish biceps and transition into forearms. Start with reverse wrist curls, then go to behind the back wrist curls. As far as tris, thats up to you.
    Turn the other cheek and I'll break your fucking chin.

  2. #53
    Mass Monster Walking Beast's Avatar
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    Quote Originally Posted by chasebny View Post
    I like to strap up for all back work, then do gorilla curls to finish biceps and transition into forearms. Start with reverse wrist curls, then go to behind the back wrist curls. As far as tris, thats up to you.
    I used to use straps for most of my back work. Im keeping the form a little stricter now too, to avoid reinjuring back. So if the weight is a little lighter its not really a problem. Plus grip hasnt been restricting me with back at all. My grip is still pretty strong from when I deadlifted with 730 using chalk (off lowest setting on power rack, bar behind legs).

    I used to hit alot of exercises for forearms similiar to your routine too. They should start coming back just from heavy back work , hammer curls and bicep work. If they get too unbalanced ill give them more seperate training. In the past they came up with the rest of my arms. Im still not back to my old size yet.

    My favorite for forearms is heavy forearm roller. Using 45lbs or more rolling it up and back down slowly.

    KILL THAT SHIT!!

  3. #54
    Mass Monster Walking Beast's Avatar
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    1-16-09 Friday Biceps,shoulders,abs. (15 mins cardio)

    Not too much bicep strain today but didnt go too heavy. :

    (193lbs)

    Alternating Dumbbell Curls:

    35x15
    60x23 (PR I believe)
    80x10
    60x10

    Dumbbell Hammer Curls:

    60x15
    80x10
    75x15

    Standing Cable Curls:

    150x25
    150x16

    Double Biceps Style Cable Curls: (weight is per side)

    90x25
    100x20
    100x20

    Barbell Curl:

    95x15

    Hammer Strength Front Military Press:

    180x20
    270x10

    Dumbbell Laterals:

    45x25

    Dropset: (no rest)

    55x15
    45x15

    --------

    Front Dumbbell Raises:

    45x15
    55x7 (working around rotator pain in right shoulder)

    Pin Loaded Shoulder Press:

    295x54 (PR. Short rest pauses)
    295x29

    Four sets heavy weighted abdominal crunches: 35,35,35,21

    15 mins cardio


    KILL THAT SHIT!!

  4. #55
    Mass Monster Walking Beast's Avatar
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    1-17-08 Legs

    Time constraints:


    Leg Curls:

    132x20
    165x15
    187x9
    165x15

    Leg Extentions:

    99x20
    154x50
    198x50
    220x50

  5. #56
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    1-19-09 Back,Biceps,Lower Back, Abs. (15 mins cardio)

    Hit some PR's on back today. Just a few light sets fucking around with biceps. Will train them again full later this week:

    (193lbs)

    Wide Grip Chin-Ups:

    27
    8 +25lb
    8 +25lb
    10 +25lb
    15
    12

    Iso Low Row Hammer Strength:

    270x25
    360x44 (3 rep PR)
    450x30 (3 rep PR)
    540x10
    540x8 (rope attaching sixth plate)

    T-Bar Rows (chest supported):

    135x20
    180x18 (1 rep PR for last four years)
    225x5

    Low Cable Rows:

    190x15
    220x12
    250x10
    285x6 (35lb plate pinned to stack)
    285x7 (possible PR)
    285x5

    Wide Grip Chin Ups:

    7

    Four sets of heavy lower back extentions, 20-35 reps.

    Four sets of heavy weighted machine crunches. 20-35 reps.

    Alternating Dumbbell Curls: (light to finish off)

    40x15
    70x8
    60x10

    Dumbbell Hammer Curls:

    45x20
    60x15
    65x10

    15 mins cardio


    KILL THAT SHIT!!

  6. #57
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    1-22-09 Thursday Chest.Shoulders,Traps,Abs,Lower back (15 mins cardio)


    No records today on the bench. Completed the 295 5X5 mid workout though. Wasnt getting in enough food due to some issues. :

    (190lbs)

    Flat Bench Press:

    135x20
    225x35
    275x16 1/2
    315x4
    315x3

    5X5 Routine:

    295x5
    295x5
    295x5 1/2
    295x4
    295x5 1/2
    295x5
    ______________

    300x2
    225x16
    185x35

    Incline Bench Press:

    135x15
    225x8 (done strict, feet planted)
    275x2 (done more straight legged, legs on prongs)

    Incline Hammer Strength Press:

    270x16
    360x4 1/2
    360x4 1/2

    Wide Chest Hammer Strength Press:

    270x15
    320x9 1/2
    360x6 1/2

    Machine Flies:

    190x25
    250x10 1/2
    305x8

    Push-Ups:

    46
    Pin Loaded Shoulder Press:

    295x30
    295x19
    295x22

    Dumbbell Laterals:

    45x40 (possible PR, unsure)
    60x15

    Dropset: (no rest between sets)

    80x7
    65x6
    55x6-7
    45x7
    _________

    Front Dumbbell Raises:

    45x20
    65x10
    80x6
    70x8

    Dumbbell Shrugs: (fucking around, dbs only go to 100)

    95x35
    95x30
    100x25

    Three sets of heavy weighted ab crunches

    Two sets of heavy weighted lower back extentions

    15 mins cardio


    KILL THAT SHIT!!

  7. #58
    Iron Addict chasebny's Avatar
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    Whats the idea behind putting a 5x5 after all that low rep work? Why not lead with it, then max after improving on the 5x5?
    Turn the other cheek and I'll break your fucking chin.

  8. #59
    Mass Monster Walking Beast's Avatar
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    Quote Originally Posted by chasebny View Post
    Whats the idea behind putting a 5x5 after all that low rep work? Why not lead with it, then max after improving on the 5x5?

    ThanX for the feedback. This is just temporary placement. Next week the routine goes right after my high rep work. After 225,275 to failure, then 300 for 5X5 and then the rest of the routine. I did it this way for now because 315 for reps is my main focus to get back again. However I do not want to cut out my higher rep sets yet since Ive been hitting PR's consistantly on those. Close to 40 with 225 and 20 with 275.

    So I wanted to fuck with 315 some. It didnt matter now because the 5x5 hasnt become challenging yet, and I knew I could still get it after that shit.

    Also it seems like whatever I hit 5x5 with Im good for atleast 8 reps with that weight on a straight set. So Im doing this to bring up my 315 for reps, back up to 12, where I was 4 years ago.

    KEEP KILLIN THAT SHIT!!

  9. #60
    Amateur Threat
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    Damn, that is some serious work

  10. #61
    Mass Monster Walking Beast's Avatar
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    Quote Originally Posted by Gaoshang Xiongshou View Post
    Damn, that is some serious work

    Much appreciated brother!! I see youve made some damn good progress yourself.


    KILLLLLL THAT SHIT!!

  11. #62
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    1-23-09 Friday Biceps,Rear Delts, Abs (15 mins cardio)

    Biceps didnt start to feel any strain today until the end of the routine. So took advantage of that, hit it hard and high volume. Went lighter on the hammers towards the end since they were getting some strain by that point. Left elbow still giving me some sharp pain, mainly on the rear delt machine.

    When I hit triceps itll likely be an issue as well. :

    (190lbs)

    Alternating Dumbbell Curls: (Biceps less strained. Varying rest periods)

    35x15
    70x15 (Possible PR)
    85x8
    90x5
    100x2
    65x11
    60x5
    45x11

    Barbell Curl:

    95x15
    135x17
    185x1

    Dumbbell Hammer Curls: (Biceps a little strained so went light)

    60x15
    70x10
    65x10

    Pin Loaded Preacher Curl Machine: (Prefer free weight and dropsets, but working around strains)

    130x35
    150x17
    150x15

    Double Biceps Style Cable Curls:

    90x25 (weight is per side)
    100x15
    110x15

    Reverse Machine Flies:

    143x15
    187x15
    220x15

    Maximum Decline Sit-Ups:

    25 +45lb Plate on chest
    37
    25

    15 mins cardio


    KILL THAT SHIT!!

  12. #63
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    1-24-09 Saturday Legs


    Time constraints:

    (189lbs)

    Leg Extentions:

    99x50
    154x50
    198x50
    220x50
    220x50

    Leg Curls:

    135x20
    165x12
    165x15

  13. #64
    Mass Monster Walking Beast's Avatar
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    1-25-09 Sunday Triceps,Shoulders, some Bicep

    Time constraints. Only 2 hours. Left elbow wasnt too fucked up today and was able to go heavy on the cable pressdowns. Avoided skulls though. Some biceps inbetween to keep pump:

    (192lbs)

    V-Bar Pressdowns:

    90x15 ^130x15^150x15^170x15 (No rest)

    (Alternating DB Curl: 35x15)

    200x20

    (Alt. DB Curl: 50x10)

    235x15

    (Alt DB Curl: 45x15)

    245x10 (45lb plate pinned on stack)

    200x17

    (Alt DB Curl: 45x15)

    200x16

    (Alt DB Curl: 60x10)

    Dumbbell Kickbacks:

    40x15
    40x15
    40x15

    Hammer Strength Front Military Press: (All POST INJURY PR's)

    180x34
    270x13
    320x7
    360x3 1/2

    Hammer Strength Behind The Neck Press:

    180x20
    270x4

    Hammer Dumbbell Raises:

    45x25
    60x15
    60x12

    KILL THAT SHIT

  14. #65
    Mass Monster Walking Beast's Avatar
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    1-26-09 Monday Back,Traps,Lower Back, Abs (15 mins cardio)

    (193lbs)

    Wide Grip Chin-Ups:

    28
    12
    7 +25lb
    8 +25lb
    8 +25lb
    12

    Iso Low Row Hammer Strength:

    270x25
    360x36
    450x31 (one rep PR)
    540x11 (one rep PR) (plates dangling by rope)
    360x27

    T-Bar Rows:

    135x20
    180x13
    225x4

    Low Cable Rows:

    190x12
    190x15
    190x11

    Dumbbell Shrugs:

    100x45
    100x30
    100x30

    Four sets of heavy lower back machine extentions 25-35 rep

    Three sets of heavy abdominal machine crunches 25-35 rep

    15 mins cardio

    KILL THAT SHIT!!

  15. #66
    Mass Monster Walking Beast's Avatar
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    ALRIGHT WHO FUCKIN READ MY JOURNAL. SEEN A FUCKIN VIEW. COME CLEAN MOTHER FUCKER


    KILL THAT SHIT!!

  16. #67
    Mass Monster Hardly Krishna's Avatar
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    Quote Originally Posted by Walking Beast View Post
    ALRIGHT WHO FUCKIN READ MY JOURNAL. SEEN A FUCKIN VIEW. COME CLEAN MOTHER FUCKER


    KILL THAT SHIT!!
    Sorry, it was me, clicked on it by accident, good shit though

  17. #68
    Mass Monster Walking Beast's Avatar
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    Quote Originally Posted by diehardlifts View Post
    Sorry, it was me, clicked on it by accident, good shit though
    CLICK YOUR WAY THE FUCK OUT!!


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