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Cold shot the other day
After todays chest session with pump
FUCK
KILL
EATComment
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Those wrist wraps made a huge difference in my workouts. They help so goddamn much.
Fucking great work, Beast. Great set on the leg sled. That's a ton of reps. Keep it up, man.Comment
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Originally posted by Elf View Post
Nice. Do you have wrist issues too? Its good to get feedback like that. Just started using REAL wrist wraps. I had these bullshit animal wraps that were worthless, as mentioned.
These wraps are fuckin nice. Feels strong and rigid like a cast. At this point I believe that is the type of support I need to heal up or spare my wrists during pressing.
Despite loading up 420 lbs on the wrists yesterday my wrists feel no worse then usual. So thats a great sign. They were becoming a huge limiting factor both for the volume I use and also for training heavier. Now it should be less of an issue to work up to 500 on incline smiths, and seven plates on the hammer inclines down the line. For now I have to try and focus more on building and block out that obsession for more weight and reps on every set. I will try to break my sessions up more. Some lighter bodybuilding style days mixed with some heavier sets. I just dont need to do a shitload of sets with max weights. I think one is enough and then pyramid down. Of course once in the gym everything can become blurred.
Appreciate that shit brother
Gettin strong yourself. Very good progress. KILL THOSE 110s next session
KILLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!Comment
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Back and delts
Took 100 mg tramadol last night to take the edge off some extra anxiety. Took advantage of the painkilling and zone effect when the gym opened at 5 am.
Light bodybuilding style no record keeping. Just fast moving, held contractions, constant tension. Real good pump and cramping sensation all throughout the back. Wrist pain not too bad today but kept it relatively light.
(222 lbs after previous nights meals)
Rundown of what I did
Started by supersetting hammer strength pullovers (plate loaded) with iso low row hammerstrength plate loaded, with dumbbell laterals. No rest between each exercise. Did 3 or 4 cycles of this. Not too heavy with the dumbbell laterals. High rep. No heavier then 65 lb dumbbells today. 320 max on pullovers with holds at the bottom. 320 max on iso low rows with long holds and slow reps.
Then moved onto low cable rows. Went back to the narrow handle (palms facing). Havent used the narrowest one in a while. Felt very good. Started with 160 for around 20 reps, very slow reps, long holds (several seconds each rep), and contracting as hard as I can to cramp the shit out of the lats. Same thing next with 210 lbs for maybe 12. Same thing again with 240 lbs for similiar rep range.
Then was lat pulldowns with curved medium length bar, palms facing grip. Long holds at the bottom. Slow reps, full stretch at top. 190 for 12-15 I believe, 3 sets of that.
Then cybex lat pull pin loaded machine. Long holds with 210 for many reps, then 250 for many reps. Two to three sets there.
Finished with some dumbbell lateral dropsets. Starting up to 65 lbs and down . Two to three sets per dropset.
KILL SHITComment
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Chest and delts
Good pump session today. Excluded the heavy smith machine inclines. Those are the hardest on my joints, so maybe next week will attempt some PRs with 315x20,380x5,420, etc. Will see how shit feels
100 mg tramadol preworkout with stims. Woke up with a twisted back. Lower back into upper spine. Not really an issue during training.
Real good deep contractions today. Added in an exercise I havent done in a very long time. Wide Chest hammer strength. Setting the seat up higher to avoid overstretching my shoulder joint and chest allowed me to get a good deep contraction without the over stetch at the bottom. Used the wrist wraps as well, so they may have helped. I havent done the movement in a while because its usually tough on my joints. I will add it back in though. Can feel that I tore up my chest deep and good from this movement.
:
(222 lbs after previous nights meals. Mostly liquid diet yesterday.)
Wide Chest Hammer Strength Press (first time doing these in a long time. 3/4 reps. Seat set to line under "2". Will do these first in my rotation on the lighter building days most likely.)
90x30 warm up
180x20 warm up
270x12
360x4
360x6 (took a closer grip after this point)
410x5
450x4-5
Dropset (no rest til line)
500x1
450x4-5
410x4-5
360x4-5
320x4-5
270x4-8
230x??
180x??
into
dumbbell laterals
45x30
55x15
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Hammer Strength Incline Presses
180x30 warm up
270x15 (constant tension style)
360x8 (3/4 reps til end I believe)
Dropset (no rest til line)
450x1
360x5
270x5
180x10-15
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Incline Dumbbell Presses
90x12
Db laterals
no rest til line
60x20
45x20
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Dumbbell Incline Press
75x25
75x25
DB lateral
60x20
50x10
50x10
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Seated Machine Flies
(long holds)
no rest til line
200x20
310x5
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No rest til line
long holds
310x5
255x5
205x5
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Db laterals
no rest til line
60x25
50x10
45x10
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no rest til line
60x20
50x10
45x10
KILL SHITComment
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This is always a last resort option for me, but have been putting it off this year. Ive gotten in some good training and put on some size this year.
Its time for some recovery again. I need to take off atleast several weeks I believe. Longer would be better but it comes down to my state of mind. I will attempt to stay out of the gym for atleast 2 weeks.
The last several years I have had to take off sometimes 2 months or longer to keep shit rolling. Luckily my metabolism is very slow now and I lose very little with breaks. Regain it very quickly. So there is much more benefit to the time off than consequence. Aside from that lack of vent. So these breaks have become normal as needed.
Wrist pain, hand pain, elbows, shoulders and pinched nerve in upper spine have been pretty flared up. Some radiating nerve pain into legs as well. Nothing unusual. Along with that the hand numbness has been stronger. It goes down within a few days of my last training session. Id like to try to reduce it a little further, along with some of the joint and nerve inflammation before getting ready for my next growth phase which should be very soon.
The next year will end up having alot of heavy high volume lifting and I expect to add a good deal of new size and strength as usual. Without taking any recovery breaks that process will become less efficient.
I will start with trying to back off for more than a week. I get crazy after a week out of the gym. I know myself well enough to know that I cannot be around weights during a healing phase. Im a fucking addict when it comes to KILLIN shit. It starts with a light warm up, then the plates multiply and each set is justified. Then the volume gets massive since Ive already started.
So sometimes I need to put myself on lockdown
KILLLLLLLLLL THAT SHIT!!Comment
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Legs
A few sets of legs. Only about an hour to train. Still taking a break from upper body work. Figured legs will be ok to train once a week for now. Joints not much worse then usual in legs. Upper body still needs a break. Mainly hands and wrists, but shoulders,elbows and spine as well.
Want to make the most of my growth phases next year.
Eating is in the 150-220 range protein wise. Some days less. No need to eat alot while off otherwise it just becomes sloppy weight.:
(221 lbs after 2 meals)
1 hour only
Leg extentions
(no rest til line)
Brief rest pauses only
105x100
165x100
210x100
160x10 (knees starting to flare up)
Seated Leg curl
very little rest between sets
110x20
150x10
130x10
Leg press
400x100
600x80
700x70
Very light maintenance today
KILL SHITComment
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Chest and delts
100 mgs tramadol pre workout with stims
I was going to take several weeks off from training. Last week I ended up training twice, and today started up again training. I did get about ten days rest from my last upper body session (chest).
I think from now on I will take a week off here and there as needed but will wait til im forced to take any extended breaks. Hate to be out too long.
My strength was up alot this week on the hammer strength wide chest press. This is due mainly to neural adaption. The body getting accustomed to the exercise again. So thats why I went from 270x12 to 21. It wont be as drastic aslong as Im clean, but 1-3 rep increases weekly will be normal for me for a while. I gain strength back very quickly when restarting old movements. The ten day break didnt hurt either, if anything it adds tendon and joint strength.
My eating was much reduced. It was sufficient though with my slower metabolism as I maintained most of my weight and size.
I will likely start a growth phase soon.
(220 lbs after meal)
HammerStrength Wide Chest Press (3/4 reps mostly)
No rest til line
warm ups
90x30-40
180x30
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270x21
410x6
450x4
No rest til line
360x15
320x5
270x10
230x??
180x10
140x??
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Incline Hammer Strength press
no rest til line
180x30
270x8
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360x10
No rest til line
450x1
360x4
270x10
180x15
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Dumbbell Lateral
no rest til line
45x35
55x10
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no rest til line
55x30
50x10
40x10
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No rest til line
60x20
40x10
35x15
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no rest til line
55x35
50x10
45x10
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Seated machine flies
205x15 (long holds)
310x8 (same)
No rest til line
310x7 (same)
230x7 (same)
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Not too heavy today
KILL SHITComment
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keep killing that shitComment
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hey we gotta kill that shit together again, 400 lbs on the bench like we used toComment
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Originally posted by Sexybeast777 View Post
That would be good. I got sick of recruiting random spotters and dealing with people during my training. I would definately be tempted to fuck around with some heavier freeweights if we got on the benches again. Right now I use the smith machine for inclines and the hammer strength presses for my heavy chest work.
The lift off is always a neccessity for me with anything above 315, and even the lighter weights to get the most reps. Otherwise I end up too high on the bench and fucks my leverage. Hitting true failure is also impossible without setting up a power rack.
Maybe when my wrists heal up some more.
KILLLLL THAT SHIT!!Comment
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yeah that'd be cool, even if it's just once in a while, I'm always asking random people for spots, sometimes they spot me good, and sometimes they are terrible, they give me a terrible lift off making me miss my liftOriginally posted by Walking Beast View PostComment
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