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Walking Beast's Journal

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  • Originally posted by renos View Post
    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

    Appreciate that shit brother.

    Definately one thing ive learned from all the damage done. The most difficult thing for me to learn in adapting was to back off and know when to strike, when it comes to intensity and volume. Still my biggest weakness is restraint, since my main reason above the visible results, is the vent.

    Not looking to take myself out for 2 years ever again. I think that if it happened again I would just fucking train through it. The climb back was a major mindfuck.

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

    Comment


    • Arms


      Just some light lower volume arm work. Maintenance. Everything very strict and very little rest between sets:

      (212 lbs after meal)


      Incline DB Curls

      35x20 (warm)

      Alternating DB curls

      45x10
      45x10

      Curved Bar Pressdowns (Strict as usual)

      All tricep pressdowns listed in KILOGRAMS

      35x100 warm
      65x30
      95x25
      95 + 5 lbs x32

      Alt DB Curls

      superset (no rest til line)

      50x15

      into

      50x8 hammer curls
      --------
      Curved bar pressdowns

      95 + 5lbs x25
      95 + 5 lbs x20
      95 + 5 lbs x20-25

      Alt DB Curls

      60x8

      Curved Bar pressdowns

      95 + 5 lb x25
      95 + 5 lbs x20

      Alt DB Curls

      65x5

      Curved Bar pressdowns

      95 + 5 lbs x20
      same x12

      Alt db curls

      (superset: no rest til line)

      65x8

      into

      65x3 hammer curls

      ------

      Alt db curls

      70x5
      60x9
      45x9
      30x12

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

      Comment


      • Chest



        Shoulders pretty fucking sore and stiff today. I took 500 mg naproxen prior. Kept it relatively light, but still a little heavy for a rehab phase to get my shoulder joints back for the upcoming growth phase. :


        (212 lbs after meal)


        Incline Smith Machine Press (constant tension style. Down to chin level and back up)

        135x30
        135x30
        225x30
        275x15
        315x9
        335x4


        Incline Dumbbell presses

        50x65
        90x17 (shoulder strain)
        90x14

        Incline Hammer Strength press

        180x23 (constant tension style)
        270x12 (same)
        360x10 (3/4 reps, all the way down and just short of lockout)
        410x5 (same)
        410x5 (same)

        Machine Fly

        140x15
        220x7-8 (handles held closed for several seconds)

        Backing off shoulders for the day

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

        Comment


        • Back



          Another light day. Kept the strain low on shoulders and just focused on holding contractions and getting some blood into the back. Getting shoulders re accustomed to rowing again

          Chest has almost zero soreness from yesterdays chest sessions. So chest is becoming re accustomed to pressing again. I took a few weeks off pressing and some breaks from rowing as well.

          When I trained chest for the first time last week it was very sore for about a week.


          (210 lbs after meal)


          Low Cable Row (wider close grip handle)

          120x20 (Contractions held at addomen for several seconds, warm up)
          160x20 (same)
          220x15 (same)
          260x15 (Deep contractions but not held)

          Close Grip Pulldowns (hands facing)

          150x12 (Holds, but fucked with shoulders so cut it short)

          Dual Axis Cybex Pulldown (palms facing grip. Each rep held for several seconds at bottom, and very slow)

          Plate 6x15
          Plate 14x14
          Plate 16x10
          Plate 18 + 15 lbsx10 (machine max. Should be over 300 lbs but unlabeled)
          Plate 18 + 15 lbs x8

          Low Cable Rows

          200x21 (deep contractions but not held)
          200x12 (Same, shoulders beginning to act up)

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

          Comment


          • Arms


            Have been dropping more bodyweight. Mostly getting leaner, but keeping most of my muscle. Not by choice but weird throat issues affecting diet. I suspect it may have something to do with this painkiller tramadol. Some type of throat tightening but has gotten very bad. Alot of acid as well. Ive been taking low dose but ill go off for a while to see if it normalizes.

            Soon I plan to start a growth phase. Starting to go heavier with the curling. So I will have to restrain myself before I start throwing around the 100s again.
            My biceps tendons have slowly been healing and as that occurs I start throwing around more weight. My left wrist has healed up ALOT. At one point I was only able to do one side training.

            So training around my wrist strain definately worked. It wasnt needed to take off. Just switch exercises and keep an eye on the shit. I will do the same thing with my shoulder strains. That way I can keep training.

            I would like to hit 20 inch arms cold soon, so I dont really want to set myself back. I kept the volume low today and took it easy on triceps, since elbows were tender today for pressdowns. My biceps tendons felt pretty good otherwise:


            (207 lbs after meal)

            Alt Db Curls

            45x25
            55x10-12
            65x7
            80x5
            80x3


            Curved Bar Pressdowns

            KILOGRAMS for tricep work

            Elbows tender today, took it easy on triceps

            35x70
            65x30
            95x20

            Superset (no rest til line)

            95x30 curved bar pressdowns

            into

            55x10 alt db curls
            ------------

            Superset (no rest til line)

            95x30 curved bar pd

            into

            45x15 alt db curls
            -----
            alt db curls

            50x10

            V bar pressdowns

            KILOGRAMS for triceps

            35x50
            65x30
            95x16

            Superset (no rest til line)

            95x18 v bar pressdowns

            into

            45x18 alt db curls

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

            Comment


            • Great workout...
              What's your strategy, diet wise, with the growth phase you plan on going on? Foods, calories, supps, protein.
              Thanks for your inspiration man. It's always appreciated...

              Comment


              • Originally posted by moreps View Post
                Great workout...
                What's your strategy, diet wise, with the growth phase you plan on going on? Foods, calories, supps, protein.
                Thanks for your inspiration man. It's always appreciated...
                And thank you for following this shit. Much appreciated as well.

                My strategy is mainly focused on protein. Only 200 grams most days is all I really need. As I hit 242 (sloppy) on 200 and less daily. So protein is the main factor I start with. If my weight isnt increasing from my regular protein and carb meals (I usually have some type of carbs with my protein sources), then Ill add more soymilk and carbs as needed. To keep gains coming. I may up the protein depending how much I can get down but 200 will work for me for a while. As Ive been about 35 lbs heavier.

                The main change will be diet. Lately Ive been eating about half of what I should. Due to these throat issues. So once I get the eating consistant the size starts to come back.

                As for supplementation. I will be taking my usual pre workout only on training days. RIght now NO XPLODE. Just for the stimulants. As far as the rest of my supplementation. Its best to keep that vague online. I spend more time off AAS then on. So a growth phase for me can actually be clean, just by upping my eating. Diet really is the main factor along with hard training that gives me that strong foundation, since I did it ten years clean first. So I can get pretty large these days on just heavier eating. Not nearly as much food as I used to consume. Much slower metabolism.

                KEEP KILLIN THAT SHIT yourself!!
                Last edited by Walking Beast; March 9, 2013, 06:13 PM.
                Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                Comment


                • You are definitely displaying your username...good job man and good luck with your eating issues...i am sure you will straighten everything out

                  Comment


                  • Originally posted by renos View Post
                    You are definitely displaying your username...good job man and good luck with your eating issues...i am sure you will straighten everything out
                    Appreciate that shit brother

                    Its better then I expected for an injury rehab/maintenance phase. Sometimes the adaption takes time. Setbacks are routine at this point though. Anything other then KILLIN THAT SHIT is not an option

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

                    Comment


                    • Back


                      Time to grow again. Keeping it light and lower volume, quality over volume. Lots of slow reps and long holds.:


                      (209 lbs after meals)


                      Over 6 sets of rotator work with the cables, 30 rep range, done in the beginnign and between back sets

                      Close Parallell Grip Lat Pulldowns

                      120x22 (Slow reps,held at chest for several seconds each rep)
                      160x12 (same)
                      200x10 (same)
                      220x7 (same)

                      Low Cable Rows

                      160x15 (Slow with holds. Held at abdomen for several seconds)
                      220x12 (regular with deep contractions but not held)
                      220x15 (same)
                      240x12 (same)
                      240x12-15 (same)

                      alt db curl

                      35x12 (testing arms)

                      180x12 (low cable rows, holds)

                      CybeX Dual Axis Pulldowns, Palms facing grip (long holds)

                      Plate 10x15 (long holds)
                      14x10 (same)
                      16x10 same
                      18x8 same
                      15x10 same

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

                      Comment


                      • Chest and delts


                        Some more lighter lower volume work. Just to get blood in there. Focusing more on contraction now for growth purposes during this phase. I just did back yesterday so shoulder joints still felt pretty shitty and less recovered, but felt like hitting chest today.

                        One side of throat started tightening up, closing up during the session so it affected breathing for the later sets:

                        (212 lbs after meal)


                        About 6 sets of rotator work with cables down pre workout

                        Incline Hammer Strength Press

                        90x35 warm
                        180x50 warm (constant tension style, not all the way down and just short of lockout)
                        270x30 (same)
                        360x10 (ballistic 3/4 reps, all the way down)

                        DB Laterals

                        35x30 warm
                        40x20
                        40x25


                        410x6 (Constant tension style, HS Inclines again)

                        db laterals

                        45x35
                        50x21

                        360x10 (HS Incline, 3/4 ballistic style)


                        Db laterals

                        60x20

                        Hammerstrength Incline Press (COnstant tension style)

                        dropset: no rest til line

                        360x12
                        270x7
                        180x10
                        --------

                        Nautilus Horizontal Chest Press (plate loaded)

                        230x12 (3/4 ballistic style reps)
                        320x8 same

                        db laterals

                        55x12

                        Nautilus press again

                        320x9

                        DB laterals

                        55x30

                        Pinloaded Incline Machine

                        180x22
                        245x9 (constant tension, just getting some blood in chest)

                        DB laterals

                        60x25
                        60x13
                        55x13
                        60x13
                        45x20

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

                        Comment


                        • Leg presses, hamstrings, quads, calves, adbuctors, adductors


                          Knees were pretty sore and hamstrings tight and tender before the session, more torn up after as usual. So took it easier and lighter today with high reps, and as much depth as I could get without tearing my shit.

                          Volume low.

                          Ive been able to eat more heavily again. Adapting around this throat tightening issue. Dehydration may be causing problems as well since I drink very little water. So I will now make an effort to constantly down powerade/water throughout the day and see if I notice any difference with acid, throat, joints, etc. :

                          (210 lbs after 2 meals)

                          Leg Extentions (light and not to failure to avoid straining knees further)

                          90x100 warm
                          150x50 warm (done very shortly after first warm up)

                          Dropset (no rest until line)

                          210x20 (knee pain)
                          170x15
                          150x10
                          150x10
                          ----
                          150x30 (time to switch exercises)

                          Leg Curls (hamstrings very tight as usual, but strength wasnt bad considering.)

                          95x25 warm
                          140x20 warm
                          185x11
                          205x7


                          Leg Presses

                          400x80 warm
                          600x70
                          800x50
                          600x75

                          calve rotary extention

                          90x50
                          170x50
                          230x40
                          210x35

                          7 sets of hip abduction and hip adduction work

                          videos below

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

                          Comment


                          • Shitty angle today. Did not spend too much time to adjust. Angle from a few weeks ago in the journal, displayed the weight better

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

                            Comment


                            • Same bad angle

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

                              Comment


                              • Ill post my diet when my day ends (usually around 7 am but it varies.) Itll give a sample of what Im aiming for. I will be able to eat now, so within the coming weeks and months there will be a dramatic increase in size again, as Im 32 lbs lighter then where I was.

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

                                Comment

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