Walking Beast's Journal

[Walking Beast]

Chest


Real shit chest session. The last few months strength on pressing and rowing have been deteriorating. Due to all the joint pain I believe. As a few months ago I was moving a massive amount more weight and reps on the presses.

Alot of pain in left wrist and shoulders very tight especially on smith machine. Its difficult to get that stretch all the way down as chest and joints feel very tight.

So I will likely try to hit chest again with shoulders on another day this week. It may be something like machine flies dropsetted without rest or I may try to do some type of pressing again, avoiding the smith machine and possibly dumbbells and sticking to the hammer strength machines which put the least strain on my wrists and shoulders.

Regardless of the weak shit session my bodyweight is still climbing back up. Though I feel small as fuck right now, but my perspective is very warped so I go by the tape and scale.:


(219 lbs after meal at powerhouse gym)


Incline Smith Machine Presses (constant tension style. Not all the way down and just short of lockout)

135x30 warm
135x30 warm
225x30
275x12 (very slow reps, but painful too)


Incline Dumbbell Presses (same constant tension style, going down too far now causes pain so thats part of the reason)

55x45
100x17 ((Neck still somewhat pulled and upper spine, shoulder, plus wrist issues, so switched to something else)

Hammer Strength Incline Press (constant tension style unless otherwise noted)

180x85 (Warm up, rest pause style)
270x28 (same)
360x8 (3/4 ballistic style, all the way down and just short of locking)
410x4 (very slow and full reps)

Decline Hammer Strength Press (joints inflamed by this point just to see)

90x50
180x15
180x15

Maybe 3 sets of rotator work at some point

KILL SHIT

[moreps]

That is a great workout. Your reps with poundages used are absolutely incredible. Especially with your injuries...What did your diet look like yesterday, especially pre and post workout?? You are giving us your protein numbers, but what do your fat numbers look like when going lower carb as you've been embracing recently? Thanks Beast...

[Walking Beast]

That is a great workout. Your reps with poundages used are absolutely incredible. Especially with your injuries...What did your diet look like yesterday, especially pre and post workout?? You are giving us your protein numbers, but what do your fat numbers look like when going lower carb as you've been embracing recently? Thanks Beast...

Appreciate that shit

A huge downgrade to my normal training but I just want to keep shit rollin now, despite these strains. I dont count fat, carbs or calories anymore since its not really a low carb phase for me, but just more focused on protein intake. If my diet is all protein the calories end up way too low so I try to have some carbs with most of my meals, or inbetween.

Yesterday was not the best


10 whole eggs with cheese, raisin bread,

mushrooms, crackers with huumus, cookies,

miniature tomatoes for first meal, (89)(cookies,

dried fruit)(91)(21 oz soymilk) (107)(mini

tomatoes mushroom)(21 oz soymilk) Loaf of bread

for second meal, (155)can of chili for third

meal, (193 protein)


The loaf of bread is the french or italian bread that comes in a can, that you bake. You would have to check the nutrition of the items listed to get an idea. As you can see though my diet varies every day. It can be any foods in any order to hit those numbers. Lately the shrimp has been daily but everything else is varied. I get restless as hell doing the same shit all the time so I just get it done in the moment.

Right now in this growth phase its difficult to decide if I should eat cleaner or go all out again. Though I dont want to end up as bloated as I was at 242, so thats why Im focusing more on the protein and not going heavy on the carbs. Im not sure yet how that approach will work, but if the gains dont come as planned then I will start increasing all my food intake to get those calories where they need to be to grow. So far Im up about 12 lbs in the last two weeks.

Pre workout was just the one meal. I dont have any specific foods I eat pre or post workout. No shakes lately as you can see. Rarely. The only liquid nutrition is either soymilk or liquid amino acids. To me it only matters the nutrition I consume within the day, not when or too much concern on what it is, aslong as it has the nutrients. I used to train on an empty stomach so I dont need food in my stomach to train.

I like to get a meal or a few in before training only because my training sessions are long, and if I dont get those meals eaten I will have alot to catch up on, and will be in that wasting stage longer without the calories. In the past I rarely ate before training. I was so anxious to train but now its better to do it this way.

So my usual pre workout routine would be eating a meal, then very shortly after my pre workout stimulants. Just about any brand is effective, some just require more servings. I just finished up C4 pre workout, which I got a bunch of samples, so now back to the NO XPLODE ive been using, since its more cost effective than the super pump. Just one and a half scoops usually. Then at the gym Ill usually have some of a speedshot to keep the caffiene in my blood. Though it only has a slight effect on me at this point.


KILLLLLLLLLLLLLL THAT SHIT

[moreps]

Never used soy milk. I'm looking into fermented soy/tempeh milk. I'm extremely lactose intolorant. Can't even drink the lactose free milk. Been eating red meat and whole eggs. (cheese is something else I cannot eat) Weight's increased by 5 pounds 7 weeks with a decrease in BF. Taking creatine mono, HMB, and a natural test booster. Training has been rest/pause 4x per week. Each workout takes about 25 minutes, but the pumps have been krazy. Keep in mind I'm 57 and on no exogenous test, with 30+ years of training behind me. What do you like about shrimp? Is this simply steamed or boiled? Or prepared something differently? I love the fact that you eat whole eggs.... One of the most anabolic foods you can eat, as a bodybuilder/strength athlete. You have great instincts, man....

[Walking Beast]

To elaborate a little more on the routine. Remember though that it is very specific to what works within my unusual routine and habits, and bad digestion. My sleep schedule is basically determined by sheer exhaustion or getting all my meals in. However I have no set limit on my meals. I may eat more , I just have a minimum of 200 protein that I try to hit or get very close to on my lower days.

Nothing is conventional with me. Ive never functioned right like that. Its very adaptive. My nerves are fucking insane so the feeding is very forced. Despise sitting down to eat. Since I hate eating so much you will see, for example, the other day I hit 340 protein (very uncommon for me, especially these days) and it was only four meals. Someone else might do this in 8 meals. My meals right now tend to be 70-100 grams of protein per meal, plus inbetween meal "snacks" like soymilk, nuts, amino acids (sometimes right after a big meal), etc. So the feeding is very continuous it is just not structured into many meals.

I have done 6-7 meals in the past. I dont find it any more effective then large meals. You just have to find how you digest your food better. I like to get that shit over with these days. So Ill shove down large portions a few times a day rather then drag the shit out. All whole food now means alot more actual eating.

I believe that whatever you feed your body, it will use in a time released way. As it slowly travels through your body. Fiber drink is very good to keep it moving. Alot of water now has been helpful too. Ive been drinking mostly powerade, hate water, but maybe 60 oz or more daily. Recently I was drinking hardly any liquid so this is an improvement.

Right now Ill have a 12 oz bag of shrimp with a bag of instant rice (roasted chicken flavor). Thats 90 protein. The calories are not real high but it is a very easy and quick meal for me to take down.

Might go train shortly. I feel that fucking itch despite all my pain. I could use a few days recovery on my joints, but we will see

Let me know if you have any more questions. I am not too scientific. Really this is just adaption over the last nearly two decades and finding what works , very specifically, for me. Same with my training, which is primarily a vent over results. Its very tailored to me. The exercises are very carefully chosen. With all these strains I am actually very confined to what movements I can do. Its just that I hit them as hard as possible. Outside of the gym Im a fucking wreck. So my training is only functional for the very specific actions that I do, while there.

The universal things that I would say apply to anyone training, a few core principles is all you need really, Nutrition (eating enough), training (hard with enough volume and intensity) , Progressive mentality (increasing weights lifted, reps, with detailed records, progressive eating as well when you dont grow), Consistancy (getting that shit done no matter what). When any of those things fall out of place progress is very unlikely. Especially the larger and stronger you get. Any time you back off from eating enough, or training, you create an effect where you are just gaining back what you lost. So you keep losing and gaining it back. Thats a shitload of wasted energy and time.

There is definately a wall as well with progressive resistance. Which ive gotten into many time. Where trying to constantly beat your lifts will destroy your body. Ive been at that point for many years now, so once you reach that point then you have to train differently. Maybe even look at progression in different ways. Such as how many sets and reps you can cram into a 2 hour period.

For me , slower reps, held contractions, dropsets, supersets, moving faster between sets, rest pause sets, partial reps, pre exhaustion are alot of the techniques Ive used to make the muscle work harder with lighter weights, and spare my joints while still growing.

KEEP KILLIN THAT SHIT!!

[Walking Beast]

Never used soy milk. I'm looking into fermented soy/tempeh milk. I'm extremely lactose intolorant. Can't even drink the lactose free milk. Been eating red meat and whole eggs. (cheese is something else I cannot eat) Weight's increased by 5 pounds 7 weeks with a decrease in BF. Taking creatine mono, HMB, and a natural test booster. Training has been rest/pause 4x per week. Each workout takes about 25 minutes, but the pumps have been krazy. Keep in mind I'm 57 and on no exogenous test, with 30+ years of training behind me. What do you like about shrimp? Is this simply steamed or boiled? Or prepared something differently? I love the fact that you eat whole eggs.... One of the most anabolic foods you can eat, as a bodybuilder/strength athlete. You have great instincts, man....

I wrote some more details for you above as well.

I didnt realize that whole eggs were that anabolic, really it just came down to what foods can I chew up and swallow the quickest to get that shit over with. Of course ive read alot of shit, but Im really interested in results that I see for myself.

I prefer shrimp because I can basically swallow them whole with only a few bites. I eat them by the mouthful. They are all gone in a few minutes. These are the ones that are already cooked with tail on. 5 dollars for 12 oz bag frozen. I just let them thaw and eat it. Thats really the only reason.

Usually no seasoning on my foods really. Barbecue sauce on the hamburger patties. The shrimp is just plain. I will be soon though. Soon I want to get into cooking and preparing meals in advance. As you noticed most of my foods are already prepared or just need to be GRILLED on the foreman grill, but very easy to make and very quick. That goes back to me hating to eat and hating to make shit. I will soon though.

I can drink lactose free milk. Not regular though. Im ok with eggs and cheese. Not the best but I can get them down. If I drink the egg whites without cooking them , then its a mess later.

Been KILLING THAT SHIT for a long time. Thats what I like to see

[moreps]

Yeah, about 25 years ago I could eat 3 pounds of chicken and 4 pounds of sweet potato a day. Along with 2 bananas and two huge protein shakes a day. I was only 180 pounds but was squatting 455 for reps. Nowadays, I cannot squat 135 pounds.

but I can train legs with more intensity, and my wheels are just as good as before when I squatted. My main size movement is rack pulls from just below knee level. Along with full range vert heavy leg presses.

My shoulders are screwed in that I cannot overhead press anymore, however my delts have improved with doing lateral and bent DB raises.

My main meal is breakfast at a local diner. Chicken, steak, home fries, whole wheat toast, side of turkey sausage, then I go home and drink two hight protein/ fat shakes and I'm ready to go the next day. Only thing holding me back is lack of sleep. I am almost positive that if I had better sleep, I would be heavier, stronger, and leaner.

Thanks for your posts, man, They are amazingly motivational...

[Walking Beast]

Yeah, about 25 years ago I could eat 3 pounds of chicken and 4 pounds of sweet potato a day. Along with 2 bananas and two huge protein shakes a day. I was only 180 pounds but was squatting 455 for reps. Nowadays, I cannot squat 135 pounds.

but I can train legs with more intensity, and my wheels are just as good as before when I squatted. My main size movement is rack pulls from just below knee level. Along with full range vert heavy leg presses.

My shoulders are screwed in that I cannot overhead press anymore, however my delts have improved with doing lateral and bent DB raises.

My main meal is breakfast at a local diner. Chicken, steak, home fries, whole wheat toast, side of turkey sausage, then I go home and drink two hight protein/ fat shakes and I'm ready to go the next day. Only thing holding me back is lack of sleep. I am almost positive that if I had better sleep, I would be heavier, stronger, and leaner.

Thanks for your posts, man, They are amazingly motivational...

Appreciate your presence in this journal brother

I used to eat alot of chicken breasts and would just microwave whole potatoes and shove them down. I really dreaded that shit and it was never any more beneficial for me then foods that were easier to consume. I would spend hours chewing up my meals. One time I ate a large portion of a paper plate while eating my chicken breasts. The shit was so bland and mind numbing for me, it was all the same.

By the time I finally consumed a meal it was time for the next, so the eating was continuous. My meals now may take 30 mins to an hour to consume but not like before where meals would take many hours sometimes. A buffet might be 3 or 4 hours of eating, at the time.

Thats a strong lift. I used to love rack pulls back when I was deadlifting, before all the ruptured disks. With enough intensity you can make just about anything work. You just have to have the ferocity to grind it out and make shit work.

With the way I destroy myself , more challenges will come every year. So I expect that.

Good rest is probably useful. I can finally sleep again but for many years now I wake up exhausted. So sleep seems to have very little effect on me.

KILLLLLLLLLLLLLLLLLLLLLLLL

[Walking Beast]

Been having difficulty lately, with taking my rest days. Just want to fucking train.

Just took my stims and gonna go KILL SOME SHIT, possibly back. It will have to be done within a certain weight limit, cuz im torn up as hell right now. Shoulders, neck, upper spine, and wrist like usual.

Fuck it though, Ill try to get creative if needed and use less rest between sets. Held contractions definately. My back and traps used to be my best bodyparts for a while. I dont feel that anymore , but maybe because when I was leaner it showed more detail, but my traps are way smaller now from not training them and back doesnt appear as wide and thick as I remember, despite what the measurements say.

Has been holding me back, not being able to tear my back and chest apart like before. Will adapt to whatever comes though.

KILL EM N GRILL EM!!

[Walking Beast]

Back and 20 mins cardio


Session went alot better then expected, by sticking to cable machines only and avoiding the plate loaded shit for now. The cable shit doesnt seem too harsh on my shoulders and wrist strains.

Strength was pretty good considering that all contractions were held for the most part. Its starting to come back but I will try to avoid loading up hammer strength machines beyond thier capacity for a while.

Pump was very good today as well.

Tommorrow I may try to hit some chest again and shoulders. Maybe some pressing , not sure, but definately flies to get some blood in that shit. :


(219 lbs after meal)


Maybe 6 sets of rotator cable work done throughout the course of the session

Low cable rows (Narrow parallel handle) (Reps held for atleast 1 second , sometimes several on each rep, one some sets maybe a few reps are normal without the timed hold)

130x30 (holds)
195x20 (holds)
240x12 (holds)
270x10 (holds)
285x12 (Stack. regular without the holds, but deep contractions and stretch)
225x12 (holds)

Lat Pulldown with Narrow Parallel grip handle (holds again)

160x12 (holds)

DB Laterals

40x30
35x18 (almost no rest, just getting pump)

205x11 (holds)

db laterals

35x30

230x6 (holds, hands getting very torn up by this point, refuse to use straps again)

alt db curls

35x8 (just a little pump and to see how bicep tendons feel)

Lat Pulldowns with Wide Curved Parallel Grip bar

145x12 (holds)
235x9 (normal reps with deep contraction but not timed holds)
250x8 (same)
250x8 (Same. Torn up hands the main limitation by this point. Would have done more if not for that)

Diverging Lat Pulldown

90x20 holds
145x10 holds

Hands tore up by this point. Avoiding straps due to the carpal tunnel issues. Its good enough anyway, since my joints need to heal up, so the lower volume is fine for now, I just want to grow for now. Maybe next week ill post some rowing videos, I didnt know what the fuck I was doing today, with all the strains

20 mins cardio


KILL THAT SHIT

[moreps]

Great workout... Do you know if you have healthy cholesterol levels??

[Walking Beast]

Great workout... Do you know if you have healthy cholesterol levels??

When I checked a while ago it was quite high, in a bad way. Over 300 I believe. I have the charts somewhere. So I have no idea what they are at now. The rest of my blood levels were ok, at that time.

KILLLLLLLLLLLLLL

[moreps]

I hope your cholesterol levels are lower. Appreciate your candidness and how you put your stuff out there with no bullshit. We all have our shortcomings to a fault, myself included, but it's refreshing to hear someone posting what he is really doing and going thru. Instead of total nonsense and false bravado. Hope the wrists and joints are feeling better today.

[Walking Beast]

I hope your cholesterol levels are lower. Appreciate your candidness and how you put your stuff out there with no bullshit. We all have our shortcomings to a fault, myself included, but it's refreshing to hear someone posting what he is really doing and going thru. Instead of total nonsense and false bravado. Hope the wrists and joints are feeling better today.

Appreciate that shit

Ive always been direct since I dont give a fuck what anyone thinks, and despise bullshit and liars.

Neck is twisted from previous session (again) and left shoulder strained (goes into neck), so I will try to get in another session by tommorrow if possible. Difficult to say

KILL THAT SHIT

[Walking Beast]

Arms and Chest (flies) 10 mins cardio


Very light today. Neck, shoulder, and upper spine still strained but didnt want to miss a session this week. May have to move legs to monday due to gym closing tomorrow.

Most likely re-strained everything but got to keep this shit rolling during the growth phase. :


(221 lbs after previous nights meals)


Alternating Dumbbell Curls

35x25
50x12 (slow)
50x10 (same, shortly after)
35x12 (very slow)
50x12
50x12
40x??
45x18
55x10

Curved Bar Pressdown (strict style)

All tricep work listed in KILOGRAMS

35x70 warm
65x30 warm
95x35 (stack)

Alt db curls

50x10

Curved Bar pressdowns

95x43

Alt db curls

35x15

Curved bar pressdowns

95x42

Dropset: (no rest til line)

95x30+
80x12
72x12
65x12
57x8-10
50x10
------

Seated Machine Fly (pin loaded) (Very long holds on each rep, Very slow reps, while contracting as hard as possible, sometimes 10 seconds or longer)

160x20 (warm)
195x12
250x8
250x8
295x8
305x6 (stack)
265x6
265x6
265x6
230x7


10 mins cardio

KILL SHIT