Walking Beast's Journal

[Walking Beast]

Back and a few sets of laterals


Not too heavy. Focus on deep cramping contractions and held contractions over weight used.

:

(221 lbs after previous nights meals)


Dual Dumbbell Rows (dumbbell in each hand on incline bench)

65x25
65x15
65x15 (all reps held for several seconds at top with a full stretch and contraction, very little rest between these sets)
125'sx9 (not held)
125x12 (same)

DB Laterals

45x45

Restless set (no rest til line)

125x12 dual db rows

into

45x30 db laterals
--------
Same: (no rest til line)

125x12 rows

into

45x15 laterals
------

Dual Dumbbell Rows

125x12

Lat Pull Downs (with straight bar that has handles on the end, Not curved like last week)

165x15 (long holds at bottom)
165x12 (same)
225x8 (same)
305x8 (not held, stack)
255x15 (same)
255x10 (same)
205x6 (long holds at bottom)

Cybex Lat Pull Machine (pin loaded)

(all reps held at bottom for several seconds)

Close parallel handles

190x12
305x8 (stack)
305x10 (same)


Wide Grip handles (same machine)

245x10 (holds as well)
305x10 (same)


DB Laterals

50x30

KILL SHIT

[Walking Beast]

[Sexybeast777]

^what is that? i don't like that shit, that's disturbing.

[Walking Beast]

^what is that? i don't like that shit, that's disturbing.

It appears to be some type of snowman or something

[Sexybeast777]

^that's very disturbing omg, I can't believe you like that kind of music, I'm feeling sick

[Demorak]

No that is mickey mouse when he got angry at granny

[Sexybeast777]

^post reported.

[Walking Beast]

No that is mickey mouse when he got angry at granny

No mickie means

No dickie

[Walking Beast]

Arms



Session cut short by acid in throat and torn up stomach towards the end.

Will most likely hit arms twice next week anyway. This week I was fucking exhausted and torn up , so eating and training was down:

(220 lbs after previous nights meals)


Restless set (no rest til line)

alt db curls

35x15
55x8
40x5
35x5
40x5
50x8 (hammer curls)
-------
Alt db curls

70x7 (shortly after other sets)

Restless set (no rest til line)

Curved bar pressdowns

Listed in KILOGRAMS for pressdowns

35x100
65x30
95x20 (200 lb stack)

into

alt db curls

50x8-10
45x5
------

Restless set (no rest til line)

Curved bar pressdowns

95x30

into

alt db curls

50x12
45x5
-------
Restless set (no rest til line)

95x40

into

Alt db curls

55x10-12
45x5
---------


Restless set (no rest til line)

curved bar pressdowns

95x25

into

60x5 alt db curl

---------

restless set (no rest til line)

curved bar pressdown

95x25

into

45x10 alt db curl
-----------

alt db curls

40x12

Curved bar pressdowns

95x35
95x20

Stomach torn to hell. Will annihilate arms next week. Still training for size. Constant movement and pump style, for now

KILL THAT SHIT

[Walking Beast]

For those who are interested in further videos, and recording your own training, I ordered this tri pod

http://www.amazon.com/gp/product/B00...?ie=UTF8&psc=1

It has magnets and wraps around metal bars, stands high off the ground, etc. It will allow to get some video of some of the movements like DB laterals , arm training and just easier all around filming. Less time fucking around with the shit. Thats why I dont do it often. I make some videos for myself that I dont post here, but dont always know what you are interested in, unless I get some requests.

Regardless though I will post some other types of videos once this shit comes in. If you see anything in the routine that interests you, let me know and I will try to include some footage of it.

It will have to be mostly shit that is in my routine. So heres a list of some possibilities:

Lat pulldowns
low cable rows
dual dumbbell rows
dumbbell laterals
alternating dumbbell curls
tricep pressdowns (supersetting of the two as well)
Leg press
Leg extention
incline hammer strength press
seated machine flie (long holds)


That is most of the exercises Im using now, with some slight variances and extras added in. Right now Im training around my strains, more bodybuilding style

KILL THAT SHIT

[Demorak]

Would like to see some dblaterals!

[Walking Beast]

Would like to see some dblaterals!

Ill try to latch that shit onto something and get a good angle when it comes in. The issue was always that I couldnt display the form properly from the ground, tilted up.

So I will see what angle I can get

KILLLLLLLLLLLLLLLLLL

[danthemanbatman]

Stop bein a pussy.

[Walking Beast]

Arms, Chest , Delts


Wanted to get in more frequency this week is chest ,delts and arms trained twice a week. Bodybuilding style. So got it in early in the week.

By setting the seat lower for flies it made the movement much more difficult and also crazy contraction on the upper chest, which is the main part of the chest I target.

The holds on flies were very long today as well. Cramped the shit out of chest.

Light pump day:


(219 lbs after meal)



Alt db curls

35x25
55x12
45x8
35x10
50x8
60x6 (very little rest between these sets)

Restless set (no rest til line)

Curved bar pressdowns

KILOGRAMS for pressdowns

35x70
65x40
95x12 (around 200 lb stack)

into

alt db curls

55x10
60x3
35x8-10
-------
Restless set (no rest til line)

curved bar pressdowns

95x25

into

alt db curl

70x3
50x5
---------

Restless set (no rest til line)

95x30

into

alt db curl

55x5
50x5
45x4
-------

restless set (no rest til line)

curved bar pressdowns

95x25
80x15
65x10
50x10
into

alt db curl

45x5
------------


Restless set (no rest til line)

curved bar pressdown

95x25
80x15
65x10
50x10
--------


Seated Machine Fly (Seat set much lower to focus upper chest, VERY long holds on each rep today. Cramped the shit out of the area)

ALL CONTRACTIONS HELD (Handles held together for each rep, LONG holds)

220x20
290x8
290x8
290x8
290x8
290x8

Alt db curl

55x8

into

55x5 hammer curls

--------
Alt db curls

45x7

Alt db curls

40x10

into

40x10 hammer curls
-----------

Alt db curls

45x8

into

45x4 hammer curls
---------

DB laterals

45x30

Dropset (no rest til line)

70x15
60x10
55x5
----------

Dropset (no rest til line)

50x25
45x10
-------
45x25

Seated Machine Fly (Seat set low and LONG holds again, very slow negatives and positives as well, like before)

290x11
290x9
290x8
290x12

6 sets rotator work as well

KILL SHIT

[moreps]

Arms, Chest , Delts


Wanted to get in more frequency this week is chest ,delts and arms trained twice a week. Bodybuilding style. So got it in early in the week.

By setting the seat lower for flies it made the movement much more difficult and also crazy contraction on the upper chest, which is the main part of the chest I target.

The holds on flies were very long today as well. Cramped the shit out of chest.

Light pump day:


(219 lbs after meal)



Alt db curls

35x25
55x12
45x8
35x10
50x8
60x6 (very little rest between these sets)

Restless set (no rest til line)

Curved bar pressdowns

KILOGRAMS for pressdowns

35x70
65x40
95x12 (around 200 lb stack)

into

alt db curls

55x10
60x3
35x8-10
-------
Restless set (no rest til line)

curved bar pressdowns

95x25

into

alt db curl

70x3
50x5
---------

Restless set (no rest til line)

95x30

into

alt db curl

55x5
50x5
45x4
-------

restless set (no rest til line)

curved bar pressdowns

95x25
80x15
65x10
50x10
into

alt db curl

45x5
------------


Restless set (no rest til line)

curved bar pressdown

95x25
80x15
65x10
50x10
--------


Seated Machine Fly (Seat set much lower to focus upper chest, VERY long holds on each rep today. Cramped the shit out of the area)

ALL CONTRACTIONS HELD (Handles held together for each rep, LONG holds)

220x20
290x8
290x8
290x8
290x8
290x8

Alt db curl

55x8

into

55x5 hammer curls

--------
Alt db curls

45x7

Alt db curls

40x10

into

40x10 hammer curls
-----------

Alt db curls

45x8

into

45x4 hammer curls
---------

DB laterals

45x30

Dropset (no rest til line)

70x15
60x10
55x5
----------

Dropset (no rest til line)

50x25
45x10
-------
45x25

Seated Machine Fly (Seat set low and LONG holds again, very slow negatives and positives as well, like before)

290x11
290x9
290x8
290x12

6 sets rotator work as well

KILL SHIT

Helluva workout. I take it you are not an ectomorph as I am. LOL. Volume always has done little for me, but everyone's different. However, every so often I'll throw in a volume day to shake things up a bit. I notice you favor DB curls for bi's. Is this your most effective bicep exercise? Or has there been another that's produced your best gains for the arms?? Thanks again for posting your workouts.