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Chest and delts (session 2)
Time constraints. Under one hour and 15 mins to train.
Lots of lethargy lately. Cutting into my meals. Difficult to stay awake. Sluggish.
Good thing with training 6 days a week lately and in a more bodybuilding style, is that the training is less bound by certain rules. Such as hitting PRs on every exercise possible, on each session.
Just get in tear the muscle up, focus on the contractions. Sometimes throwing in heavier shit. Depending how the joints feel. Much more focus on size lately. :
(221 lbs after meal)
Incline Dumbbell Presses (Fucks with shoulders. little rest between sets)
50x70
80x25
100x18
DB Laterals
45x35
dropset (no rest til line)
60x25
55x10
45x10
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Same (no rest til line)
65x15
55x10
45x10
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Seated Machine Flies (Bars held together for several seconds on each rep, time varies)
190x25 (warm)
295x20 (Possible PR for held reps. Stack)
Restless set (no rest til line)
295x20
235x10
205x10
175x5
into
45x20 db laterals
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Seated machine flies (reps held still)
295x20
DB laterals
55x30
45x25
Ran out of time. Lately joint/tendon failure has been the reason for less reps or weight used on exercises, and not muscle failure. So its a different situation then in the past. I try to back off as the pain gets more intense to preserve the joints.
After several months of changing it up, or weeks sometimes, I can get in some heavy work. It varies from session to session. Once everything heals enough I will go through a very heavy training phase on certain bodyparts, hit PRs , etc, but it cant be all the time now.
KILLLLL THAT SHITComment
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Arms (Session 2)
Crazy pump today. Very fast moving. Only had maybe an hour and 20 mins to train.
Strength is definately increasing rapidly in the last 10 days or so. Strength and muscle endurance. Most noticably on the lat pulldowns recently, tricep pressdowns, curling, and recent heavy pressing session. Though the main focus is still size right now.
This was session 2. Ive been training arms more frequent along with chest and delts (twice weekly) and sometimes legs, to maybe bring them up more, and make up for training lighter.
Tendons have been fine with all the volume. Must have adapted.
I feel that I can definately hit some new size records within the next 5 weeks or so, it will just come down to forcing that food down. :
(224 lbs after meal, bodyweight coming up, finally started eating 200 plus protein a day or two ago. Wasnt eating enough lately)
Curved bar pressdowns
(All tricep pressdowns are listed in KILOGRAMS)
Restless set (no rest til line)
35x90 warm
65x30 warm
95x10 warm
into
40x20 alt db curls
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Restless set (no rest til line)
95x25-35
72x10
65x10
57x10
into
60x8 alt db curl
45x5 alt db curl
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Restless set (no rest til line)
95 kilos + 45 lbs x18 (curved bar pressdowns, around 245 lbs)
into
alt db curls
70x5
60x4
45x5
into
80x6 cambered bar standing curl
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MAY HAVE MISSED A RESTLESS SET (FORGOT TO LIST AT ONE POINT)
Restless set (no rest til line)
95 kilos + 45 lbs x15 (curved bar pressdowns)
alt db curl
75x3
45x5
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Restless set (no rest til line)
Curved bar pressdowns
95 kilos + 45 lbs x20
95x15
80 kilos x8-10
72x8
65x8
50x8-10
into
alt db curls
65x4
45x7
35x5-10 (so many sets straight I cant remember exactly this one)
40x5
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Restless set (no rest til line)
55x6 alt db curl
into
55x6 hammer curl
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Restless set (no rest til line)
40x10 alt db curl
40x3 hammer curl
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Incline DB Curl
40x11 (full stretch at bottom, not to failure fucks with shoulders)
Restless set (no rest til line)
V bar pressdown
Pressdowns listed in KILOGRAMS
65x25
95x10
into
60x5 alt db curl
45x5 alt db curl
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Restless set (no rest til line)
v bar pressdown
95x10
72x10
65x10
50x10
into
55x5 alt db curl
45x5 alt db curl
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alt db curl
35x8 (Out of time)
Under 1 hour and 20 mins. As you can see, one restless set was 10 sets straight. This is why I wanted to free myself up by not listing arm routines. However for now I will continue to list them. Though with the super fast pace, and if shit gets more wild it will be much more hassle to remember it all.
As mentioned one restless set may have not been listed. At one point i forgot to write it down. So am unsure.
KILL THAT SHITComment
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hey I'm going to the gym today and this thread gave me inspiration to train hardComment
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Chest and delts, 10 mins cardio
Crazy all around pump today. Thats been the goal with this new BB style training for size. In my mind, the largest ive looked. Chest and delts, traps feeling super full during this session. Feels like every fiber is being torn up and filled with blood.
Been focusing on super intense, cramping contractions in the chest, maximising pain in the muscle, then FUCKING UP that pain barrier for aslong as possible and staying in that maximum pain zone for aslong as possible. That has basically been my goal lately. Without fucking up tendons and joints too much.
I dismissed this BB style of training for years. It was something my uncle did when he was at his most massive, but with many injuries. Im learning now that to add muscle its not all about heavy weight. I still believe that heavy weight builds the best foundation. Im finding that at a certain stage, for me atleast, all I need to do is focus on painful contractions and tearing the shit out of the muscle, not letting it rest, then tearing the fuck out of it some more. Just keep that shit rollin.
Has been working very well for me at this stage. So I feel that I will start adding new size with this style.
My joints were very painful in shoulders today. I tried smith machine incline presses with 135 lb warm up. Painful to even bring bar down to my chest. Like super stiff, rigid, like there is something cramping in my chest. Maybe flexibility issue, shoulders, etc.
I was able to use 470 for very slow reps, constant tension style on the hammer strength inclines though. So instead of trying to hit 580 or some shit again, I stayed with that weight, super slow reps, then supersetted with some other shit. :
(226 lbs after previous nights meals)
Smith Machine Incline Press
135x30 (warm, fucks with shoulders and chest)
Hammer Strength Incline Press (Constant tension style. Not all the way down and just short of lockout)
180x70 (warm up. straight reps, no rest pause today, joints too fucked )
270x32 (warm, same)
360x18 (same)
DB Laterals
45x40
Restless set (no rest til line)
HS INCLINE
410x8
into
45x30 db lateral
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Same (no rest til line)
HS INCLINE
450x5
into
45x30 db lateral
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Same (no rest til line)
HS INCLINE
470x4
into
55x30 db lateral
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410 AND ABOVE WERE DONE SUPER SLOW DESCENT AND ASCENT TO REALLY FUCK UP THOSE FIBERS (difficult to restrain but changing my focus on tearing the shit out of the muscle without rest over using heavy weights for fun)
Seated Fly Machine (Long holds. Holding bars together for several seconds on each rep for all sets, slow as well)
295x17 (stack)
Restless set (no rest til line)
295x9 (flies)
into
65x15 db laterals
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Restless set (no rest til line)
HS INCLINES
360x9
270x9
into
45x25 db laterals
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HS INCLINES
270x15 (one arm at a time, alternating arms, just trying something different)
DB Laterals
35x30
Restless Set (no rest til line)
Seated Machine Flies again (still with holds)
295x15
250x10
225x5
205x5
175x5
165x5
145x15 (fast without holds on this set, and with some holds at the end, getting into that pain zone and just trying to max out the burning sensation)
into
65x20 db lateral
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10 mins cardio
Seated Machine Fly
295x12 (holds still)
295x10 (same)
295x10 (same)
Joints starting to fuck with me. Will train chest again later this week anyway with delts most likely
KILLLLLLL SHITComment
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I killed it, and now my delts and triceps are sore. I've been taking it easy and skipping back and leg training for a while because of low back pain (muscular) once my lower back is 100% it's full throttle again, 5 times a weekOriginally posted by Walking Beast View PostComment
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Sometimes its best to take a break from training certain areas. Ive taken time off legs, back, shoulders, chest, etc. First Ill usually switch exercises or the training style, weight, pacing , etc. If that doesnt work then Ill take a break from that area. I try to avoid that shit but sometimes its neccesary.Originally posted by Sexybeast777 View Post
Lately my training has been 6 days a week. More frequency and bodybuilding style. Legs twice weekly (some weeks), chest and delts twice weekly, arms twice weekly. Id like to hit back twice weekly as well but it takes too much of a toll on my shoulders and joints.
Some weeks it may only be 5 days, depending on my tendons.
KILLLLLLL THAT SHITComment
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^that's awesome dude, yeah I agree, I'm currently doing max OT training and I love it, but it's very demanding and shit, my lower back's been sore for like a month already lol, but yeah sometimes the hardest thing is to take a day offComment
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Originally posted by Sexybeast777 View Post
Nice. Ive heard of Max OT but not familiar with how it works. Do you still max out on the benches? Shit was alot of fun back then. I havent done freeweight benches in a while now. At this point I dont need it for size. It was great for building a strong foundation though. When shit feels right again I will definately try to get back to that.
Fucks with my mind to take too much time off. Im ok for a few days at most. Once I get to the fourth day Im usually fiending like a mother fucker to KILL THAT SHIT.
Lately been fiending to KILL THAT SHIT almost daily, for some reason my joints have held up, so far.
KILLLLLLLLLLLLLLLLComment
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^Max OT is mostly 4-6 reps only, so it's pretty intense, yeah I still do benches and such, I know you are pretty damn strong, if an exercise is not good for you it's best to ditch it. I tell you what, I ain't doing deadlifts or stiff leg deadlifts for a while. Is Max OT effective? absolutely. Is it a little to rough on ligaments and tendons and nervous system, yes it causes a lot of fatigue. Yeah the old days were fun, being all out crazy with the weights in our twenties, now i care more about muscle growth than strength and i stay the fuck away from ephedrine lol, that would mess up with my nerves, and heart these days lol
p.s. nah i never max out anymore, and I'm done with powerlfiting for good, that shit is crazy, guaranteed to cause injuries sooner or later. Bodybuilding is the way to go, even if it means growing slowly by surely, IMOComment
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Originally posted by Sexybeast777 View Post
I still hit some low rep sets, usually after alot of pre exhaustion, or during supersets. If I try to get into the low rep range with anything, the weight is very heavy and fucks with tendons and joints more. So for now Ive been just tearing the shit out of the muscle more BB style for growth.
Maxing bench every week was alot of fun back in the days. Those 7 hour routines on six cups of coffee plus a speedstack , back before ephedrine was banned. Finished off with 4 scoops of "The beast 1200" weight gainer mixed with all the shit they had behind the counter. Back then we maxed out every chest session. Pyramiding up through all the rep ranges to failure, then back down.
These days its not needed for growth, now that the foundation is in place. Deadlifts were alot of fun. I only lasted a year and a half deadlfting before I took myself out of training for 2 years. That combined with all the other brutal shit fucked me up for a while. Rupturing disks. With behind the back variations of deadlifts, on the rack, floor, etc.
Caffiene doesnt work for me anymore really. If I take too much I just get dizzy, but not the agression and energy I once got from it. Ephedrine might not work anymore either. These days its mostly mental.
KILLLLLLL THAT SHITComment
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^damn, these memories will live on forever, some things I regret, some I don't, but the memories live on and it makes me wonder about life in general, the whole concept of life fucks with my head, we can talk about deep things of life for hours lolComment
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^wtf?Comment
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