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That's goin be lots of protein shakes
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yo beast, some motivation, kill that fucking shit
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FUCKIN KILL IT!!Comment
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7-16-10 Friday Back and Shoulders (45 mins cardio)
Still on liquid diet. No complex carbs basically. Very weak today, light headed. Alot of mouth pain from the surgery.
Some maintenance:
(205 lbs after shake)
Wide Grip Chin Ups:
26
11
9
10
13
Iso Low Row Hammer Strength: (No straps on these)
270x25 warm
360x25 (holding contractions)
450x16 (holding contractions)
540x7 (45's hung by rope off other plates) (holding contractions)
Dropset: (No rest between sets, no straps, some contractions held, most ballistic)
360x30
270x18
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T-Bar Rows:
180x13
225x8
205x5
Lat Pulldowns:
210x13 warm, holding contractions
250x27 (stack)
302x8 (Plates added to stack)
257x15
Dumbbell Shoulder Press:
60x15 (warm, not to failure)
80x17
Dumbbell Laterals:
45x30
80x15
65x15
Too low energy for dropsets on these today
Shoulder Press: (Pin loaded)
295x70 (Stack) (Not all the way down, possible PR, very light machine)
295x20
295x26 (Full range on those last two sets)
Very brief rest pauses used
45 mins cardio
KILL THAT SHITComment
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7-18-10 Sunday (completed around 1am mon) Triceps,Biceps,Abs (45 mins cardio)
Didnt realize leaning out would make such a difference visually. This is the largest Ive seen myself look in a long time. Getting very good pump from the supersetting, dropsetting arms as a switch off from heavy straight sets. Arm measurement is down a 1/4 inch, waist an inch and a half, but for some reason shit just looks bigger and more detailed.
Its early yet but I see it will make a difference. Also I added beta alanine back into the routine. That has become a fucking staple supplement for me. I realize now what a huge fucking difference a few grams make on my reps per set, and the overall workload that I can perform in a session. Its fucking insane what 3-5 grams pre workout can do. Remember I was breaking so many records when coming back from my injuries on the anabolic super fuel. Preworkout supp not sold in stores with beta alanine, creatine, stims, aminos. Super pump is great for the energy and have been using it for months. Upped it now to a scoop and a half. Extra half scoop. But that shit lacks beta alanine. Thats why my endurance has not been what it was. So now Im emptying 8 capsules into the super pump pre workout and the shit is making me more pumped, fuller, more agressive and crazy endurance again. Next time I will just go back on the anabolic super fuel, when I run out.
My leaning out is a result of 45 mins cardio on upper body training days, (over the 20 mins prior) and fuckin dental surgery. Liquid diet, and my cals have been maybe half the usual on some days. About 4 days ago. Chewed my first meal last night though. Medium pan pizza. Gummed that shit down. :
(204 lbs after 4 packets oatmeal)
Alternating Dumbbell Curls:
35x15 warm
Curved Bar Pressdowns: (No rest between sets into biceps, No rest until dotted line)
Reverse dropset/superset:
90x15
130x15
170x15
200x15
Into
Alternating Dumbbell Curls:
55x15
Into
Dumbbell Hammer Curls:
55x8
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Curved Bar Pressdowns: (No rest until dotted line)
Dropset/superset:
200x35
170x10
150x10
130x10
110x10
100x10
100x10
Into
Alternating Dumbbell Curls:
55x15
Into
Dumbbell Hammer Curls:
55x15 (both arms simultaneous on this set)
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Alternating Dumbbell Curls: (2 sets no rest until dotted line)
70x8
Into
Dumbbell Hammer Curls:
70x8
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Alternating Dumbbell Curls: (Back to some straight sets, not too heavy)
60x13
65x7
55x13
45x12 (holding peak contractions often, to really feel the shit)
Superset: (alternating DB curl and hammers done with no rest)
Alternating Dumbbell Curl:
55x8
Into
Dumbbell Hammer Curl:
55x8
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Leaning Cable Extentions:
150x41 (warm up, possible PR)
Alternating Dumbbell Curls:
70x6
60x5
Leaning Cable Extentions:
170x33 (possible PR)
200x15 (stack)
Incline Dumbbell Curls: (Both arms simultaneously)
45x12
55x6
Preacher Curl Machine: (pin loaded, Holding all peak contractions, slow negatives)
150x15
210x10 (stack)
Double Biceps Style Cable Curls: (Cloth and plastic handles, couldnt find the metal ones. Weight is per side)
70x15
100x8
80x15
Alternating Dumbbell Curls:
35x15
Decline Sit Ups:
20 with 35 lb plate on chest
20
30
45 mins cardio
KILL SHITLast edited by Walking Beast; July 19, 2010, 02:39 AM.Comment
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Damn bro, intense session, straight killing the iron...glad to hear that leaning out is making a diff...you wouldn't think it would but it does.
A couple questions, for being so big, it seems like you do so much high reps lots of sets, has that helped you get mass? I always though lower rep ranges (3x6-8) or similar was for mass...
Whats the deal w/ beta alanine?Comment
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ThanX all!!
KEEP FUCKIN GRINDIN THAT SHIT TO DEATH. KILL N KILL UNTIL DEATH!!Comment
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I never really tried to lean out. I am not changing my diet for bulking, just added more cardio to tighten shit up. When I biked 14 miles for transport to and from gym and moved furniture, those were my cardio days. Not by choice.Originally posted by ZyklonB View Post
Ive never done anything conventional or followed anything really. When I started it was on a basic routine. One of arnolds old routines. So it was 12 sets per small body part, 15 for legs and back. I started this at 14 as a bone, 105-115 lbs. I forced myself to do it. But more then that I spent the whole fuckin day training with my rage. So that became like a snack. That volume was a minimum and most of the time it was much more.
So my muscle endurance became very high for reps and being able to train brutal all day. The high reps arose out of maxing out progressive resistance on alot of lifts. Meaning that going heavier put a huge strain on my connecting tendons, especially with back training. Though even with 450 lbs on the iso low row, for example, my reps were around 40. So its a matter of trying to avoid injury. The weight needed for low reps can get extremely heavy for my small frame and tendons. I built muscle endurance with my progressive mindset. I record all my sets, reps and I would strive to always beat any of my records on any lift. Its less now because Ive maxed out alot of my lifts, to where ill get injured if I just keep going heavier and heavier.
Getting more creative now. Slowing down reps and holding contractions alot more. So I dont just focus on records now. More reps even becomes rediculous at some point.
I started with 12-15 rep range to build mass. That seemed to work best for me. Now its so deeply modified and adaptable there are no set rules. I cover a whole spectrum of rep ranges in my training. Most sets to failure as Ive always done.
Prefer to leave nothing unturned. To really skull fuck that shit from all angles and leave no question of anihilation. Plus I need that fucking vent or I become very volatile. I need to fucking exhaust myself as much as possible as a form of self control. Only helps slightly. =)
I need the volume and all the abuse at a very high level to get any soreness or any effect at all from training. My body doesnt wanna grow or even retain muscle.
When I came back from my injuries after a 2 year lay off and got back hitting things heavier, I started on anabolic super fuel. Its a preworkout cocktail not sold in stores. Creatine, aminos, beta alanine and stims in one drink. Powder mix. It really fucking enhanced my muscle endurance and my ability to sustain more abuse in the gym, more sets, more work, etc. Ive always trained my muscle to endure alot of fucking abuse, so I had that foundation, but this shit just made it rediculous. Similar to creatine in the way it increases reps, but there is much more to it then that. When taken with creatine my muscle endurance and reps, strength, is at its best. I also get fuller on the shit, more pumped, and the warm sensation in my blood gets me super agressive for hours. So its a staple for me. All I take is beta alanine, super pump and fiber drink now.
KILL THAT SHITComment
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7-19-10 Monday Legs and Hamstrings
Just some maintenance. Alot of shin and knee pain, not too heavy. Last sets with the 700 as deep as possible.
:
(204 lbs after small meal)
Leg Press:
400x25 warm
600x50
800x40
700x50
700x40
700x30
700x30
Leg Curls: (Holding contractions at top on some sets)
125x25
155x12
185x10
210x7 (stack)
180x8
150x8
KILL SHITComment
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7-20-10 Tuesday Chest,Shoulder and Abs (45 mins cardio)
Weak day today. Not too much volume. Not all bad though. My pec strain is pretty much non existant today, so its probably good that I didnt end up going heavy anyway.
I trained at The Zoo today. Some little gym. Problem was the bench. Its wide and long. I couldnt get into proper position. So that fucked up my benching.
So I mixed in some dumbbell shit and other things just to get some blood in the muscle this week.
Next week I think ill have my spotter again, but train at the other gym with good bench. I havent been able to maintain bench strength because of not having my spotter and using randoms and doing less volume overall on the bench.
Maybe in mid august or later I will start beastdrol at very low dosage again. 10mg. Getting leaner and more detail now for sure.
Chewing solid food again, just fuckin broke. When things are right Ill put some size on again:
(203 lbs after meal)
Flat Bench Press: (Shit bench at this gym, fucking me up, 3/4 reps until end unless otherwise noted)
135x20 warm
225x12 warm
275x8 warm
315x12 1/2
315x10
315x3 (Full reps)
Incline Dumbbell Presses
Balance issues with my wrists, never do these)
80x20
100x10
120x3
100x8
Flat Bench Press: (Same)
315x1 (Full rep)
225x22 1/2
Chest Press Machine : (Pin loaded)
150x23
260x5
220x8
Cable Flies:
100x12
Seated Military Press On Smith Machine:
135x15
185x8-12
185x8
Dumbbell Lateral Raises:
45x50 warm
70x15
60x15
Shoulder Press Machine: (Pin loaded)
140x10
140x7
130x8
Seated Ab Crunch Machine:
70x30
100x20
100x10
45 Mins cardio
Pictures came out very washed out.
KILL SHITLast edited by Walking Beast; July 21, 2010, 05:24 AM.Comment
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looking leaner, how far will you go? under 200?Comment
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Yeah you are definitely looking leaner there man. Awesome stuff!
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