Walking Beast's Journal

[Walking Beast]

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!!

[Walking Beast]

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

[Walking Beast]

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

[Walking Beast]

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

[Walking Beast]

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

[moreps]

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...

[Walking Beast]

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!!

[renos]

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

[Walking Beast]

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

[Walking Beast]

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

[Walking Beast]

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

[Walking Beast]

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

[Walking Beast]

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

[Walking Beast]

Same bad angle

[Walking Beast]

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