Walking Beast's Journal

[Walking Beast]

1-14-11 Triceps and Biceps

SUper light maintence session. Arms still down to 18 1/4 cold (down 3/4 an inch), just wanted to get some blood in there. WIll probably stay out of the gym til monday. Basically taking this week off.

Got some results from my MRI full spinal scan, by phone. Will meet with doc on tuesday. Spinal injections to reduce inflammation was the suggestion so far.

Have some new ruptured disks or atleast ones I never got scanned before, probably new since ive been back from my old injuries, 2 year lay off in 2004.

Just know how to adapt better and deal with shit now. It was suggested that the numbness in my hands, legs body is being caused by these new ruptures. One in cervical neck area, one in T-7 (the other one in the thoracic seems to have healed), another one in lumbar region. I was told these are small bulges and that some of them are putting pressure on the spinal chord to cause this. Im still not sure if its that or the elbow issues but Id think likely its the spinal problem causing the numbness. The shots may reduce the inflammation. We will see

:

(209 lbs after 2 meals)

Alternating DB Curls:

35x15 warm

Curved Bar Pressdowns:

70x100 warm

Dropset: (no rest til line)

90x15
130x15
170x15
200x10

into

Alt DB curls:

55x10

into

DB Hammer curls:

55x8

---------

Curved bar pressdowns:

Dropset: No rest til the line

200x20

Into

Alt DB Curls

55x8-10

into

DB Hammers

55x6-8

----------

Alt DB Curls:

45x20

DB Hammers

50 or 55x10

Curved Bar Pressdowns:

Dropset: No rest til line

200x10
170x15
150x15
130x10
120x10
110x10
100x10
90x10

into

Alt DB curls

55x6

Into

DB Hammers

55x6

---------

Alt DB Curls:

45x12

Curved Bar Pressdowns:

150x12

Double Biceps style cable curls: (weight is per side)

70x15
80x20
90x12

Super light still alot of strains



KILL SHIT

[Walking Beast]

1-17-11 Monday Chest, Shoulders,Rear Delts and Abs

Back to my old gym today for chest. Always get the best workouts here since ive been back. Better equipment (for my purposes) and much better lighting, mirrors. Could see I didnt lose as much size as I thought. Been several months since I trained there. Its far so if I go back it would only be maybe twice a week.

More variety today, still lighter maintenance. Got that cramping in the upper chest and front delts though again, which means the training is getting better again. Still a shadow of the old routine but whatever works for now:

(212 lbs after previous nights meals, stayed up)

Flat Bench Press: (Reps varied from 3/4 to full)

135x20 warm
135x20 warm
225x29 (Close to full reps, no spotters present, so high up on bench, not best position)
275x14 (Same, No spotter for lift off)
315x6 (3/4 reps til end, spotter for this)
315x3 (Spotter for this, full reps. Lower back strained during set)
225x19 3/4 ( No spotter full reps)
225x12 (same)
225x7 (Slow)

Incline Smith Machine Press: (3/4 reps til end unless noted)

225x24
275x8
275x8
225x9 (Full reps. Neck strained on this set locking out)

Hammer Strength Incline Press: (3/4 reps mainly)

270x12
270x13
360x5
270x8
270x10
270x8 1/2 (Full reps this set)

Hammer Strength Wide Chest Press: (Full reps)

270x6
270x5 1/2
270x6 1/2

Machine Flies (seated): (Alot of friction on machine due to not being oiled well, holding contractions for several seconds)

210x11
270x7
305x5 (stack)

Shoulder Press Machine (pin loaded):

296x20 (stack)
296x21
296x23

Reverse Machine Flies: (Alot of strain in back by this point, not too many sets)

132x15
154x15
176x15
196x11

Dumbbell Laterals:

45x40 warm
70x18
60x21
80x15
50x20
80x15
90x12
65x20
70x15 + 2 front raises
80x12
45x20 +5 front raises
55x20

Standing Machine Laterals (pin loaded):

60x15
80x10
100x10 (stack)

Holding contractions at top on most reps

Kneeling Cable Crunch:

200x30 (stack)

Maximum Decline Sit Ups:

20
20

KILL THAT SHIT

[Mini Forklift Ⓥ]

Great workouts all round bro, your leg presses are insane re the amount of reps you get with the machine totally stacked up !!

[Walking Beast]

Great workouts all round bro, your leg presses are insane re the amount of reps you get with the machine totally stacked up !!

Appreciate that shit

The main limitation is my knees and shins, similiar to back training, bicep tendons or shoulder sockets being the weak links. So try not to go as heavy as in the past and just keep the reps high. Alot of times its been every other week hitting legs too. Sometimes weekly fucks my knees, shins so just depends

KEEP KILLIN THAT SHIT !!

[ZyklonB]

looks like your slowly getting back in the groove...got the high volume going on and I assume overtime you'll be able to increase the weight.

i gotta say that your arm sessions have been a big ass inspiration to me and I think the high volume combined with dropsets, short rests and giant sets have really helped my arms blow up

[Walking Beast]

looks like your slowly getting back in the groove...got the high volume going on and I assume overtime you'll be able to increase the weight.

i gotta say that your arm sessions have been a big ass inspiration to me and I think the high volume combined with dropsets, short rests and giant sets have really helped my arms blow up

Appreciate that shit

It was a good change. Mixing biceps and triceps together with no rest dropsets, supersets, etc. Before I was just going super heavy for more straight sets, and starting with either biceps or triceps. Sometimes I was dedicating a day to just bicep or tricep work. Ive been using the dropsets for triceps for a while but mixing with biceps is the best pump ive gotten as far as that goes.

I havemt really gained any new arm size by training this way, and right now they are still down from where they were, but I think working with this method and increasing intensity with less rest is a good method for now. Means I dont have to go as heavy and less injuries most likely. Growth is always slow for me anyway, and especially now at this point, without any chemical assistance.

I cant go to heavy on triceps right now anyway, for straight sets, elbows are still messed up

KILL THAT SHIT !!

[Walking Beast]

1-20-10 ThursdAy Back

Weak today from taking last week off, not too heavy:

(208 lbs after meal)

Wide Grip CHin Ups:

21
9
8
9
8-9

Lat Pulldowns:

195x15 (slow contractions held at bottom)
210x10-12 (same)
225x10-12 (same)
240x10 (same)
285x12 (Fast reps)
285x12 (same)
330x7 (same, 45 lb plate pinned to stack)

Low Cable Rows:

195x15 (Slow contractions held)
255x8 (same)
285x6 (fast reps)
225x8 (Slow contractions held)
225x8 (Slow)

Hammer Strength Iso High Row:

270x15 (Slow contractions held)
360x5 (same)
410x5 (fast)
460x5 (same)
360x10 (same)

KILL SHIT

[Mini Forklift Ⓥ]

Bodyweight chinups? Shit, impressive. I need to be getting back into them. Just been mostly deadlifting lately but chinups are the real deal. Nice session bro, solid volume.

[Walking Beast]

Bodyweight chinups? Shit, impressive. I need to be getting back into them. Just been mostly deadlifting lately but chinups are the real deal. Nice session bro, solid volume.

Appreciate that shit

I was getting 40 when I was in the lower 200's and also doing them weighted at one point. They are a good warm up for the heavier shit and get a real good stretch and contraction with them. Try to hold some of the reps at the top.

KILL THAT SHIT

[Walking Beast]

1-21-11 Friday Biceps and Triceps

Light maintenance:

(208 lbs after meal)

Alternating Dumbbell CUrls:

35x15 warm

Curved Bar Pressdowns:

70x110 warm not to failure

Dropset: (No rest between sets til the line)

90x15
130x15
150x15
200x8

into Alt DB Curls

50x10

into DB hammer curls

50x10
--------
Curved Bar Pressdowns:

Dropset: (no rest til line)

200x21
170x8
150x5
130x5
120x5
110x8
100x5
90x5

into Alt DB Curls

50x11

into DB Hammer Curls

50x5-8

------------

Alternating DB Curls: Superset: (no rest til line)

60x8

into

DB Hammers

60x5
--------

Curved Bar Pressdowns:

Dropset: (no rest til line)

235x13 (35 pinned on stack)

into ALt Db Curls:

50x10

into DB Hammers

50x8-10

----------------

Curved Bar Pressdowns:

Dropset: No rest til line

200x10
170x10
150x10
130x8
110x8-10

into Alt DB Curls

50x10

into DB Hammers

50x5
---------------

Curved Bar Cable curls:

110x15 warm
150x25
200x8
200x10 (stack)

Alt DB Curls: (no rest til line)

50x8

into DB Hammers

50x5
--------
Double Bicep Style Cable Curls: (weight is per side)

70x20 warm
90x12
100x10
100x10
90x10

holding contractions


KILL THAT SHIT

[bigmanb]

killllllllll that shit!

[ZyklonB]

serious work on those giant sets bro...those double biceps are SICK

[Walking Beast]

killllllllll that shit!

Tryin to KILL my shit

KILL EM N GRILL EM !!

[Walking Beast]

serious work on those giant sets bro...those double biceps are SICK

Appreciate that shit

Pumping all that blood and going lighter seems to be bringing the size back. This morning woke up and arms were about 1/4 inch larger. Back to 18 1/2 but dont know if it will last. Havent hit that since my last little lay off. They were around 19 cold before but good to see some size come back. Ive been eating like absolute shit. Meaning not nearly enough food. some days 60 protein, rarely breaking 200, lower calories. My appetite has been fucked, been feeling toxic. Similiar to when I was on the drol. My kidneys and liver might just need a break from heavy supps, AAS, etc for a while. All I ate yesterday was a pizza for the whole day. Which would usually be one meal.

KEEP KILLIN THAT SHIT !!

[Walking Beast]

1-22-11 Saturday Nothing

Wasnt feeling it tonight. :

(209 lbs after 2 meals)

Db laterals:

45x41
50x25

Kneeling Cable Crunches:

200x25
200x30
200x50

Changed my mind

KILL THAT SHIT