Walking Beast's Journal

[Walking Beast]

damn dude...triceps and biceps still attached is a good thing. KILL THAT SHIT

KILLLLLLLLLLLL THAT SHIT!!

[Walking Beast]

11-14-11 Chest,Shoulders and Triceps

First chest,shoulders,triceps session at powerhouse

Brachialis area especially on left arm tender as fuck. So I cut shoulders short and avoided biceps training for today. Triceps I trained for first time in several weeks. The stack here only goes up to 150 so have to add plates. Its good in a way that it doesnt go as heavy, or would be tempted to overload the stack when my strength comes back.

Also moved at a much faster pace with less rest between sets. That way I didnt need to go as heavy and still tear shit up :

(214 lbs after second meal)

Flat Bench Dumbbell Presses: (constant tension ROM, just short of locking out and bottoming out)

55x80 warm
100x7
100x6
100x5

(very little rest between those sets, 100s not re racked until exercise finished)

Hammer Strength Incline Press: (constant tension ROM as described above)

90x25 warm
180x25 warm
270x14
360x9
410x5

DB laterals

45x40 warm

HS Incline again

410x5

DB laterals

55x25

HS Incline again

410x5

DB laterals

60x20

HS Inclines again

360x15 (very brief rest pauses used)

DB laterals

55x20

HS Incline again

320x19 (breif rest pauses used)
270x17 (same)

Flite Incline Press (plate loaded like the hammer strength):

90x15 warm
180x4 (very awkward on joints, handles start way too low)

DB laterals

45x25

Strict Curved Bar Pressdowns: (stack maxes at 150 here)

80x100 (warm)
120x30 warm
150x30 (stack)
195x13 (45 lb plate pinned to stack)
150x20

Strict Wide V-Bar Pressdowns:

120x30 warm
150x17
150x20
195x10 (plate added)
195x12
195x10

The V bar here is not too bad on my elbows, since its wide. Many attachments here for me to fuck around with and test over time

KILL THAT SHIT

[Walking Beast]

[Walking Beast]

11-15-11 Tuesay Legs and calves


Didnt train at powerhouse today, since its far at the moment. Not too heavy overall:

(215 lbs after 3 meals)

Leg press:

180x50 warm
400x50 warm (knee wraps from this point on)
600x70
800x60
900x50
1000x40
1100x10 (Knee strain starting to kick in)
800x15 (same issue, backed off)

Seated Calve Extentions
200x50 warm
220x50
240x30
260x25
220x35

KILL SHIT

[David Lees]

KILLER!

[Walking Beast]

KILLER!

KILLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!

[Walking Beast]

11-17-11 Back and a few sets of shoulders

Much lighter today. Mainly on the lat pulldowns. Left brachialis area still real tender. Especially with lat pulldowns. Wasnt too noticable on the hammer strength rows

(212 lbs before meals)

No straps used

Lat Pulldowns: (this exercise caused the most pain so kept it light, not too many reps)

170x20 (Bar held at chin level for several seconds on all these sets)
220x10
220x10
220x10
220x10

Iso low Row Hammer Strength:

270x40 warm
360x20

DB Laterals

40x30

Iso low row hammer strength

450x10

DB LATERALS

40x30

Iso Low Row again

500x6 (25's hung off other plates)

Db laterals

40x20

Iso low row

360x22

DB laterals

50x20

Iso low Row

360x8 (holding contractions for several seconds, slow)


Iso High Row Hammerstrength:

270x26 warm
360x12


DB laterals


40x20

Iso High row

450x8

DB laterals

40x20

Iso high row

410x8
360x13
360x6 (slow with holds for several seconds)

Cybex Dual Axis Pulldown (pin loaded):

Plate 7+3 add on weights x15 (reps held at bottom for several seconds)
Plate 13+3 add on weights x10 (holds again)
Plate 16+3 add on weights x5 (same)


KILL SHIT

[Walking Beast]

11-20-11 Sunday Attempted Biceps and Triceps (20 mins cardio)


Super light, low volume today. Brachialis still super tender on both arms and elbows somewhat inflamed from last tricep session this week. Was gonna be an off day but decided to go in:


(213 lbs after meal)


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

40x30 warm
60x20 warm
70x25 warm
80x25
90x12
90x12
90x15
90x12

(alot of strain with both arms)

Strict curved bar pressdowns:

80x70 warm
120x35 warm
150x25 (stack)
150x25

Strict V bar Pressdowns:

70x25
150x30
150x25
150x25

20 mins cardio

KILL SHIT

[Walking Beast]

11-23-11 Wednesday Chest and shoulders (20 mins cardio)


Mobic seems to be working very well during training. An anti inflammatory. Felt like I couldve done alot more volume but exercised some restraint.

First time benching in some weeks. Shoulder pressing as well (machine). The iso lateral hammer strength shoulder press didnt give me any elbow issues. Usually shoulder presses do now. I set the seat low, half way on the "8" notch so that the arms werent going deeper then 90 degrees.

Still cutting all my presses just short of lockout and seems to be helping with the elbow issues as well. Today I went back to nearly full range. All the way down. Not the constant tension style ive been doing recently. Will switch it up though.

Very strict form on the flat bench as well. Not hip thrusting like usual. Planted to the bench pretty tight. Trying to make lifts more difficult now to use less weight and grow. Pre exhaustion ,etc like I mentioned. :

(216 lbs after previous nights meals at powerhouse scale)

Flat Bench Press: (all reps just short of lockout, and all the way down. Stricter form, hips planted, no spotters for lift off, so not optimal position)

135x20 warm
135x20 warm
225x27
275x10
275x7
275x5 (Pause reps. Bar paused on chest then pressed up. Last rep was normal)
260x6 (Pause reps again)
245x7 (same)
225x7 (same)

Smith Machine Incline Press: (long time since did these) (Reps just short of lockout and down to stopper, set at lowest setting)

135x20 warm
225x19
275x7
275x ?? (cant read it)
245x10
225x13 1/2
225x13

DB Lateral

40x40

275x6
315x2 1/2
295x5
295x5
295x4 1/2

Dumbbell laterals

Dropset: (no rest til line)

65x10
60x10
55x10
50x10
45x10
----------

Hammer Strength Iso Lateral Shoulder Press: (this one didnt fuck with elbows. Seat set so that arms are at about 90 degrees. No lower)

180x16 warm
270x10
320x7

DB laterals

40x35

Back to HS presses

320x4
270x6 1/2

Hammer Strength Iso Lateral Incline (same model ive used for years, different gym): (reps just short of lockout)

180x18
270x12
360x7
410x5
430x3
410x4
410x4
360x6-8
320x7
270x7

No real pain but time to get the fuck out and eat.

20 mins cardio

KILL SHIT

[Walking Beast]

11-24-11 Thursday Back (20 mins cardio) (Done friday morning)


Got in some good variety today. Way too much tenderness in brachialis to do wide grip lat pulldowns. So I did them close grip, palms facing. Went back to low cable rows which I had to avoid for a while when inner elbows were super tender.

Not super heavy but focused on good contractions and holds for many sets. :

(218 lbs after 2 meals and about 1/2 gallon of milk on powerhouse scale)

Lat Pulldowns:

170x23 (Bar held at chin for several seconds. Cut it short due to tender brachialis, outside of elbow)

Close grip lat pulldowns: (narrow handle, palms facing eachother)

170x15 (Held at bottom for several seconds on each rep)
200x10 (same)
200x10 (same)
200x10 (same)

Low Cable Rows:

160x20 (Holds again)
200x12 (same)
220x10 (same)
240x10 (same)
260x12 (Regular speed with deep contractions)
300x8-12 (stack,same)
300x6 (same)

Chest Supported T Bar Row:

90x?? (Holds at top again)
135x10 (same)
160x10 (some holds mixed with normal reps)
160x12 (same)

Iso Low Row Hammer Strength:

270x30 (warm up, fast reps)
360x8 (holds again)
410x8 (regular speed with deep contractions)
360x8 (holds)

Iso High Row Hammer Strength:

270x15 (warm, reg speed, deep contractions)
360x8 (same)
360x8 (same)

Dual Axis Pulldown (cybex):

Plate # 10x10 (holds at bottom for each rep)
plate 14x8 (same)
plate 13x10 (same)

20 mins cardio

KILL SHIT

[Walking Beast]

11-25-11 Friday Biceps and Triceps (20 mins cardio)

Arms still torn up. Very light low volume:

(215 lbs after 2 meals)

Alternating DB Curls:

25x30 (warm up before leaving for gym)
35x15 (warm)
40x15
45x15
50x15
55x13
60x10

DB Hammer curls

50x10
55x15
60x12

Alt DB curl

35x15

Curved Bar Pressdown

70x70 warm
110x30 warm
130x40 warm
150x30
170x13

Elbows tender, so cut it short

20 mins cardio

KILL SHIT

[Walking Beast]

11-28-11 Monday Legs and Calves


Making up for missed session last week. Went off inflammatories last week and whole body was immediately very sore. Joints mainly. Probably the pills masked alot of the abuse I inflict. Just wanted to detox somewhat from the mobic. Alot of blurred vision and shit, which was a nuissance. Maybe unrelated.

Much lighter and low volume. Lots of knee strain today:

(214 lbs after meal on powerhouse scale)

Leg Press: (more standard model, other was taken)

180x40 warm
400x50 warm (wraps used for presses from this set and on)
600x50 warm

This machine is harsh on knee joints for me.

Switched to

Body Master Leg Press:

700x60
700x35 (knees getting bad by this point, cut it short)


Leg Extentions:

105x50 warm
165x50
225x55
285x15 (stack. Could have repped out very high but knee issues, held back)
240x10 (knees done for today)

Seated Angled Calf Raise

200x50
220x50
260x30
280x30
280x30

KILL SHIT

[Walking Beast]

11-29-11 Tuesday Chest and Shoulders


Neck was slightly pulled out prior to session and definately worse by the end. Nothing new though. A little bit heavier today on bench and incline smith presses. Elbows getting real sore by the end as well.

Doubled up on stims today too. Two scoops of hemo rage ultra concentrate. One scoop has lost most of its effect for me:


(214 lbs after meal on powerhouse scale)

Flat Bench press: (Not strict today, until the pause reps at end, ballistic and fast, 3/4 reps, not locked out til end)

No spotters on any sets, so high on the bench, not best position

135x20 warm
135x20 warm
225x31
275x13 (hitting into rungs, continued)
315x3
315x3
275x5 (pause reps, bar paused on chest for several seconds)

DB laterals

45x55 warm

275x4 (pause reps on bench again)

DB laterals

60x25

225x10 (pause reps on bench again)

DB Laterals

70x25
85x20

Incline Smith Machine Presses: (stoppers set at lowest point)

225x28 warm
315x5 1/2
315x6 1/2
365x1
275x9 1/2

DB Laterals

80x15

Smith inclines again

225x16

DB laterals

70x20

Hammer Strength Iso Incline Press: (3/4 reps, not constant tension style as was doing several weeks ago)

180x26 warm
270x12
360x8
410x3 1/2

Iso lateral Shoulder Press Hammer Strength:

180x15 warm
270x9 1/2
320x5 1/2

Neck pull and elbows getting bad

KILL SHIT

[Walking Beast]

12-3-11 Saturday Calves (sunday mornign)


Attempted leg training. Knees still too beat up. Did legs on monday as well.:

(215 lbs after 3 meals)


Leg Press:

2 warm ups then said FUCK THAT SHIT, knees need more recovery

Seated Calve extention: (light and low volume as well. Ankles and feet beat the fuck up too, everything)

180x50 warm
200x40
220x50
200x40
200x40

KILL SHIT

[TheShoemaker]

damn bro good lifting progress and I hope your arm injuries get better and the pain subsides. I'm dealing with almost the same issue myself. I overtrained arms, didn't drink enough water or take in enough good dietary fats, sit at computer for work so arms are always in desk mode extension and this shit just creeped up on me. my right arm bi/brachi has a dull deep pain that is super noticable under any tension or wieght for the past couple months and I get the occasional tingling too, I think its getting better but I had to ease up on it. do your bis/tris ever involuntarily twitch? something else I noticed during rope pushdowns is my bicep and tendons were jello shaking like a motha, even on presses. check out this stuff called penetrex, its supposed to be a good pain relieving cream and I am gonna try it soon if it doesn't go away or if the cissus I just bought doesn't do anything.