Walking Beast's Journal

[Walking Beast]

Legs on thursday


Leg press

300x90
400x60
500x100 (knee wraps from this point on)
600x100
700x35 (Right knee, sharp pain, Ended for now)

[Walking Beast]

Arms today


V bar pressdowns strict

ALL TRICEP WORK IS IN KILOGRAMS

35x70

into

35x15 alt db curls
-------

Alt db curls

50x8

v bar pressdowns

65x40

V bar pressdowns

95x25

into

45x15 alt db curls (The line represents end of a

superset, the word "into" represents the sets in a

superset.)
------
95x15 v bars

into

45x10 alt db curls
----
95x25 v bars

into

50x8 alt db curls
--------

95x21 v bars

into

45x12 alt db curls
-------

95x25 v bars

into

35x25 alt db curls
------
95x25 vbars

into

45x10 alt db curls
------
(some reps on alt db curls are done with both arms

at same time, varies)

95x18 vbars

into

50x6-8 alt db curls
-------

v bar pressdowns

95x12

v bar pressdowns

95x20

into

35x12 alt db curls
-----
95x21 vbars

into

50x8-10 alt db curls
-----

Left shoulder torn to hell at this point

Full body nerve damage. Will take some time to regenerate now.

I live in the moment, so next week Ill see what I feel like doing

KILL THAT SHIT

[ChromeHearts]

You should see if you can also stretch your lats and delts. When you have injuries your muscles automatically tighten excessively. That's what always happened to me before. Felt like rigor mortis shit. I'd stretch and sit in a sauna to work the tissue.

[Walking Beast]

You should see if you can also stretch your lats and delts. When you have injuries your muscles automatically tighten excessively. That's what always happened to me before. Felt like rigor mortis shit. I'd stretch and sit in a sauna to work the tissue.

Ill try stretching the shit out some. It feels like my chest always wants to cramp as well. Everything feels very tight. Tender somewhat to contract. Aside from the joint pain and nerve issues. So Im not sure the extent of the damage. I dont think that anything is torn atleast. Upper spine is very tight into neck and traps and shoulders just feel out of socket when i try to press even light weight. Not smooth at all. Maybe its just inflammation of everything.

KILLLLL THAT SHIT

[ChromeHearts]

I'd try low dose of anti inflammatories and stretching. It will not be a cure all but it may make the pain more manageable. It usually takes two to three weeks of everyday stretching to work lose muscles. My back in particular is bad about excessively tightening. When I stretch it the pain isn't nearly as bad but of course it is still slightly tight

[Walking Beast]

I'd try low dose of anti inflammatories and stretching. It will not be a cure all but it may make the pain more manageable. It usually takes two to three weeks of everyday stretching to work lose muscles. My back in particular is bad about excessively tightening. When I stretch it the pain isn't nearly as bad but of course it is still slightly tight

Appreciate the feedback. Good to see your experiences with these issues as well. I started today on 680 mgs naproxen, (440 taken pre workout with stims) and doing many sets of rotator cuff work on the cable apparatus with handle. Just rotating hand outward with 2 plates on pin loaded machine for 20 rep sets. Just keep alternating for six sets or so per side, then I did some more inbetween working sets. I dont list the rotator work in my routines.

Turns out the way I was doing them with dumbbells to the side was worthless, so I will ditch that. Working the joint wasnt really something I was knowledgable about.

It will be a bit redundant but its a copy and paste from my personal jorunal, which Ill post todays session in a moment

KEEP KILLIN THAT SHIT!!

[Walking Beast]

Chest,Shoulders, Very light rear delts (cardio, display was not working, unknown time)


Another rehab session to prepare my body for the next growth phase, possibly in march.

Super light but the good thing is that I was actually able to train my chest and shoulders today. Last week I couldnt do shit without alot of pain.

Went to a different chiropractor which was able to do four good releases , two on my neck, and two on upper spine. Being a former weight lifter he actually had knowledge about lifting. So I will try to switch over. He told me that my rotators are definately not torn and have good range of motion. And didnt show any pain with all the rotations, etc. He says just tendonitus and my usual nerve damage from ruptured disks and carpal tunnel.

He advised I do rotator work before pressing and rowing, atleast 3x a week, with cables or rotating a dumbell upward against gravity. Not the way I was doing them rotating a db to the side. Was worthless. That I ice each shoulder 15 mins post workout, and that i run anti inflams daily. So Im gonna run naproxen at 660 mgs daily. Naproxen has worked very well for me in the past.

I started today on 680 mgs naproxen, (440 taken pre workout with stims) and doing many sets of rotator cuff work on the cable apparatus with handle. Just rotating hand outward with 2 plates on pin loaded machine for 20 rep sets. Just keep alternating for six sets or so per side, then I did some more inbetween working sets. I dont list the rotator work in my routines.

Turns out the way I was doing them with dumbbells to the side was worthless, so I will ditch that. Working the joint wasnt really something I was knowledgable about.

Anyway, the rest and that advice worked today because I didnt expect to be able to press shit without pain.

It was still super light for me, but it means I should be back within the next month or so, depending, but I will focus more on contracting the muscle and not so much the weight for now I think. Higher reps if need be.:


(212 lbs after meal)


(No additional stims during training today either, just the one and half scoops pre workout. Was an easy session but doesnt hurt for me to cut down when possible. Hate to become reliant on anything)


6 or so sets of rotator cable work with 2 plates, 20 reps, alternating without rest (most likely wont list this again)

Many sets done inbetween exercises at various points. Not heavy just to get a burn in the joint


Incline Smith Machine Presses (was able to finally do them, constant tension style, super light test session)


135x20
135x20
225x30


DB Incline

50x35

superset: (no rest til line)

Incline smith machine press

275x11
55x20
----
Incline smith machine press (superset, no rest til line)


275x6
225x5

55 lb db presses x14
------
DB Incline Presses

80x27

Nautilus Vertical Chest press (plate loaded)

90x25
180x20
270x12

dropset: (no rest til line)

270x8
180x12
-----

DB Incline presses

90x12-13

Nautilus Overhead Press (plate loaded. Surprised I could do this shit, 50 lbs hurt a few weeks ago, I was getting 580 a few months ago)

90x35
180x25
270x15
320x10
370x8

Pin Loaded Machine Fly with pads against elbows

70x8 (fucks with shoulders a little)

Pin loaded machine fly with grips

(All reps are held for several seconds, handles squeezed together and held)

160x17
220x8
260x8
295x6 (stack)

Attempted Rear Delts on same machine (really fucks with shoulder, so didnt go hard)

145x15
145x15
145x25

Unknown amount of cardio, display fucked


KILL THAT SHIT

[Walking Beast]

Leg Presses


Just some more low volume light maintenance work today. The 660 mgs of naproxen the last 2 days has helped to get a little bit more depth during the reps today. Also with hitting chest light on monday. Not to failure today but focused on deep muscle burn while preserving the joints.

During my upcoming growth phase (planned for march) , I will add more volume and variety, intensity. Now is just preparation for coming back:


(212 lbs after meal)


Leg Presses (Not to failure, depth was better with the naproxen today)


300x100
500x60
700x75
800x60
900x40
700x70
700x50

Joint pain was at a minimum today, but resisting the temptation to hit it hard and heavy with higher volume, weight and reps to save my joints for the heavier eating growth phase


Video uploading below

KILL THAT SHIT

[Walking Beast]

[renos]

Seems like you are a high volume short rest type of guy...that is the way I love to train

[Walking Beast]

Seems like you are a high volume short rest type of guy...that is the way I love to train

Appreciate the feedback brother

I am usually a high volume, high intensity (all sets aside from warm ups to failure) and long rest between sets style. My rests between sets have been over 10 minutes depending what I am doing. In extreme cases over 20 mins, though now that is much more uncommon. Right now Im doing a much lower volume to rehab myself for the upcoming growth phase. In march if things go as planned. Everything has to be in place.

My rest between sets is usually as long as it takes to get the most out of my next set. With low rest between sets I cannot handle as much weight and reps , and that lighter style of training is not always too beneficial for me, results wise.

With arms lately I have been doing very little, to no rest between sets. Some of my recent routines were 55 sets alternating with biceps and triceps work in around 2 hours.

So I definately switch it up. Ive used alot of dropsets and supersets, more then ever, as Ive had to become more creative with my training. If I test my strength now I will just rip tendons, so I have to KILL MY SHIT without severing any tendons. I use alot of dropsets, pre exhaustion, rest pause reps, super slow reps, held contractions, superset, and techniques like that to tear the shit out of my muscle without having to max out the weights used each set.

Good to see someone whos not afraid to put in the work.

KEEP KILLIN THAT SHIT!!

[ChromeHearts]

I've also shorted my rest times considerably. I've found when I push the volume with shorter rest times I can get better muscle fatigue. Longer rest times seem to just feel like going through the motions. It's probably the blood pump really.

[Walking Beast]

I've also shorted my rest times considerably. I've found when I push the volume with shorter rest times I can get better muscle fatigue. Longer rest times seem to just feel like going through the motions. It's probably the blood pump really.

I like shorter rest times for dropsetting side laterals or arm work now. Im still able to use enough weight and arms feel like the skin is gonna rip. I dont need to go super heavy for arms anymore.

I still take longer rests when Im looking to hit PRs on certain sets. Since I am not training super heavy right now, less rest is a good way to tear the muscle up. When I was going heavy recently, mainly only with chest and shoulder machine presses, the longer rests were best for hitting PRs and getting the most out of all my sets.

Sometimes to give my body a break I will just move real quick between sets and focus on the pain in the muscle, instead of the weight. Its rare with me though. With back I will have to get creative though, because my back strength is the most dominant and likely to cause injury if Im not careful. More focus on holding long contractions on each rep and less rest between sets for now with back. I should be able to train it better soon, once my shoulders heal some more.

KILL THAT SHIT

[Walking Beast]

Back


Some light maintenance and low volume today. Was good though, was able to do SOMETHING for back. So Ill take that for now, until i start the heavier shit soon.

I was tempted to throw some weight on the machines but I mostly resisted today. I pushed the limit slightly with these joints, but they felt fine today for the most part. Very little pain. Im taking the 440 to 660 mgs naproxen daily, or atleast pre training with my stims (440) and doing the rotator cable exercises now before rowing and pressing work and inbetween sets.

Will ice the shoulders too for 15 mins or so after these sessions. The advice from that chiro so far has been working nicely. :

(211 lbs after previous nights meal)

Iso Low Row Hammer Strength (deep contractions with some held reps on all sets)

180x30
270x25
320x15
370x12

Dual Dumbbell Rows on Incline Bench (as a chest support. Bench set to lowest incline):

50x30 (all reps held, warm up)

Iso Low row hammer strength (same style)

420x7 (decided not to go to failure and not to add weight and get wreckless. So I just did these reps very controlled with good contractions)
270x12

Dual Dumbbell Rows On Incline Bench (reps mostly held at top)

90's x20
120x8

Low Cable Rows (Reps held at abdomen for several seconds on each rep, slow reps)

135x20
180x15
225x8
225x8

(some holds were longer then others, maybe 5 seconds, didnt count)

Diverging Row Machine (pin loaded) (all reps held, just to get a nice contraction)

145x15
145x10
145x10

Free Motion Cable Row (held reps again, just to stretch the shit out)

130x12
150x10

6 sets of cable rotator work , 20 reps each set. 3 sets pre workout, and 3 sets between one of my other back sets

KILL SHIT

[renos]

Looking good...remember to rest when you need it...may not be able to go balls to the wall all the time but some work is better than a long lay off....will be following from now on