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Walking Beast's Journal

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  • Originally posted by MURDERBEAST View Post
    damn dude...triceps and biceps still attached is a good thing. KILL THAT SHIT

    KILLLLLLLLLLLL THAT SHIT!!
    Journal: http://forums.musculardevelopment.co...ad.php?t=50558
    Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

    Comment


    • 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
      Journal: http://forums.musculardevelopment.co...ad.php?t=50558
      Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

      Comment


      • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
        Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

        Comment


        • 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
          Journal: http://forums.musculardevelopment.co...ad.php?t=50558
          Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

          Comment


          • KILLER!
            https://www.facebook.com/DavidLeesMPD
            https://www.facebook.com/Ripped2ShredsPhysiques

            Comment


            • Originally posted by SVT03DAL View Post
              KILLER!

              KILLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!
              Journal: http://forums.musculardevelopment.co...ad.php?t=50558
              Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

              Comment


              • 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
                Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                Comment


                • 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
                  Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                  Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                  Comment


                  • 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
                    Last edited by Walking Beast; November 23, 2011, 10:23 AM.
                    Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                    Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                    Comment


                    • 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
                      Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                      Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                      Comment


                      • 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
                        Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                        Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                        Comment


                        • 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
                          Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                          Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                          Comment


                          • 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
                            Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                            Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                            Comment


                            • 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
                              Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                              Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                              Comment


                              • 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.

                                Comment

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