Walking Beast's Journal

[Walking Beast]

Great too see you back!

Likewise. Glad you decided to drop back in as well. One of the few genuine posters in here. As ive said before, I appreciate those who stuck by the journal and didnt follow what was popular, calling bullshit on my lifts, during various periods when that was common.

Hows training been despite the setbacks?

Shoulders are inflamed as hell , so I may move arms into early next week. Right now is mainly just getting acclimated to the training and eating again.

KILLLLL THAT SHIT!!

[Demorak]

Likewise. Glad you decided to drop back in as well. One of the few genuine posters in here. As ive said before, I appreciate those who stuck by the journal and didnt follow what was popular, calling bullshit on my lifts, during various periods when that was common.

Hows training been despite the setbacks?

Shoulders are inflamed as hell , so I may move arms into early next week. Right now is mainly just getting acclimated to the training and eating again.

KILLLLL THAT SHIT!!

Yeah Love this journal great motivation!

Training has Been going great, i am not far off from My best! Right now im sick with the flu soo been out of the gym for a week, taking next week off too. No biggie ill bounce back quick

[Walking Beast]

Yeah Love this journal great motivation!

Training has Been going great, i am not far off from My best! Right now im sick with the flu soo been out of the gym for a week, taking next week off too. No biggie ill bounce back quick

Always appreciated that shit as it fires me up as well. Never been one sided


Same. Im just coughing up the remaining phlegm out of my system. I find some cheap Wal-Flu cough syrup from walmart works well before sleep, to dry the shit up. Thats all I use. I always get sick now towards the end of the year. I think because my immune system is thrashed from my regular routines.

At this stage you dont have to get stressed about taking weeks or even months off. For me it used to be a massive set back. A sick week would cost me months of progress in the past. Now my metabolism is so slow that even taking 6 months off wont set me back too far. Normally I didnt take breaks for flu, fever, etc, only if I couldnt stop shitting. That was more of a nuissance than I wanted to deal with when training.

Now its not a big deal to take days off whenever I feel like it, even weeks or months as needed. Though I still like to train when Im sick to sweat it out. One thing that suffers when im real sick is my eating though. I hate to eat as is, and sometimes when Im real sick its greatly reduced. Really depends on my motivation level at the time. Sometimes I am fucking burnt out and will step back these days. In the past not so much. Its much better to be adaptive then rigid as you probably know. Took me a while to realize that.

My arms are still down maybe 2 1/4 inches cold and chest a few inches but thats managable since I was out for 6 months, and I fill back out within a few months usually. The time it takes mostly comes down to how hard I push the force feeding.

KEEP KILLIN THAT SHIT !!

[moreps]

With your digestive issues, what do you recommend, as far as supplemental support, is involved. I have severe digestive problems. I can train hard and heavy ( 3x per week routine) but after a good, healthy breakfast at the local diner, consisting of eggs, low fat turkey bacon, and hash browns.... I have severe GH probs. After two weeks I am fine and make tremendous gains with zero pro hormones, or drugs.

[Walking Beast]

With your digestive issues, what do you recommend, as far as supplemental support, is involved. I have severe digestive problems. I can train hard and heavy ( 3x per week routine) but after a good, healthy breakfast at the local diner, consisting of eggs, low fat turkey bacon, and hash browns.... I have severe GH probs. After two weeks I am fine and make tremendous gains with zero pro hormones, or drugs.

I know how that shit is, literally. I have IBS according to docs from many years ago, but didnt need thier diagnosis to realize something was severely wrong from age 16 onward. My nerves really tore up my insides. Thats one of many downfalls to running on rage and anxiety over the course of decades. I also now have new issues, such as really bad acid in my throat pretty much the entire day. It just comes down to the degree but its still miserable regardless but managable MOST of the time. Managable as in, I can eat, but never comfortable. Though I never expect that because I have many issues aside from digestive and physical issues. Discomfort and chaos is always expected , just a balancing act for me. I see it as a price to pay for a brutal and merciless mindset and way of life. Though at times it tears me down to the point where I say fuck it, and back off and with draw completely from everything, including life. Sometimes I need to shake that shit off but it takes time.

So, in my rambling, my point was that all I can do is try to manage these issues but never control or remove them. My body has a mind of its own and my mind has a mind of its own as well, I suspect. ha ha. I did use Bioslife for a long time. A fiber supplement. Powder mix that was supposed to help with cholesterol and digestion. It worked very well for me, for a while. Seemed to regulate my food flow for a while. However , later on, after I started using tramadol regularly, is when I noticed this acid in throat and throat constriction creeping up. I suspect maybe its related. I went off for 2 weeks before, but maybe it needs to be longer or maybe its permanent. Maybe my gut is too big. The fuck I know. Though there is a few things I can try. Going off the shit for a long time, or losing the fat. I never stick with fat loss because it takes so long now, with this slow metabolism, and I feel that when I get back into bulking up again, all the fat will return anyway. So its hard for me to justify dedicating a few months to it. It really gets in the way of adding muscle. Though It would be better for my health no doubt. Thats usually the final thing to get attention, when it becomes needed only.

I stopped taking the bioslife because of that acid. It made it very hard to drink alot of fluid or even take things like creatine. The only supplement I take now is pre workout drink. Very little water. It does cause my throat to constrict with all the caffiene, but I can time it and manage it. Not always though. It varies. I also drink monster energy drinks, the teas, cold coffees (starbucks bottles), and the only other supplement I use is those gummy multivitamins. Usually 8 a day. I take a few pills a day only, but those are 100 to 150 mg tramadol, and now pantaprozole and rantidine for my acid issues. 40 mg panta and 150 mg rantidine. The pantaprazole has been causing nausea though lately, so the trade off is not so great. It seems to reduce that acid a little but the nausea is not good for training.

I have not used any hormones aside from some testosterone replacement which is presecribed to me, in a while. I wont mess with oral pro hormones again. So when Im on the test replacement, its very low dose, but its all I have been using lately. Most of the time I havent even been using that. I spent most of the time just using pre workout drinks and thats about it. I really dont need the testosterone but its always beneficial. However now I can gain most of my old size back on food, with this slower metabolism. It just takes longer, meaning Ill also put on more fat with the muscle. But I will get the muscle back.

Getting larger then my previous bests, its hard to say if I can do it without hormone replacement. I wouldnt discount it though given what ive done in the past without hormones. Its just a long patient process. If my calories were excessive enough on a consistant basis, with this slower metabolism, new growth may definately be possible without any hormones. Im not the type to rule out something as impossible just because I havent done it yet. Alot of shit seems insurmountable until i eventually conquered it, and then those old goals became meaningless to me and my mind was set on breaking new boundaries.

The best way ive found to manage digestive issues is to list your meals and keep track of when your issues flare up. Eliminate foods that cause the most problems. Ive listed all meals since 18 just as a way to make sure I was eating enough, but its useful to manage those issues as well. When you find the foods you can eat, eat them in mass quantities if trying to add muscle. Same principle I use for training. I find sometimes one or two exercises I can do only on a muscle. I beat the fuck out of the muscle using those restricted exercises. You can almost always make shit work with enough dedication. As far as the health of eating so much food, I would be the wrong person to ask. I know its neccesary for muscle growth though. Luckily I can eat less now and still regain old size.

KEEP KILLIN THAT SHIT !!

[Walking Beast]

Still not posting consistantly here, but here was todays arm session




I moved last weeks arm session to the beginning of this week. Was tore up as hell yesterday.

Pulled out lower back as well, but wasnt enough to deter the session any.

Large strength increase in triceps from last arm session. 11 rep increase on 300 lb curved bar pressdown set. Still 15 from best but certain strengths are returning quickly. Lifts that involve my shoulder joint (most upper body shit) will not increase alot for a while, most likely, since the joints are very inflammed now. Regardless Ill build the shit back up. Size is already returning.

Largest arm is already up about an inch, to 17 1/2 cold. Still 2 inches from my largest but Ive only been back about 2 weeks or so after the 6 month break.

Chest up a little at 52 1/2 cold, down from 54 1/2.

My chest and leg measurements retained most of the mass but arms went down over 3 inches. Though within a month or two I should be back to normal.

Body weight is coming back up . Was down to around 205, but today was 212. I have been trying to eat continuously to stay bloated and full but not yet busting my ass to get in 200 protein daily. Sometimes I hit it, sometimes I dont, but calories are more the focus now.

I will increase everything when the time is right.

Biceps are still extremely weak and tender. Not too abnormal for such a long break.


212 lbs after meal


Curved Bar Pressdowns

KILOGRAMS unless noted otherwise

no rest til line

35x100
65x20
95x15 (200-210 lb stack)
45x6 alternate dumbbell curls
-------------------

No rest til line

95x40
45x5 alt db curls
--------

I attempted 300 lbs prior to the 40 rep set with the stack. However the cable was jammed from the friction of adding the two plates onto the stack. This happens sometimes, so after 2 attempts I exerted some un needed energy.

Next set I switched to the other stack and the friction was gone

alt db curls

35x12

No rest til line

300 lbs x 11-12
45x5-6 alt db curls
-------------

no rest til line

300 lbs x 15 ( Though this set wasnt fresh at all, this is still an 11 rep increase from last weeks session , which is large increase. Still 15 reps from best.)
255 lbs x10
95 kilos (again) x10
72x10-15
50x10-15
45x10-12 alt db curls
----------------

Alt db curls

35x8

No rest til line

300 lbs x7
255 lbs x10
95 kilos x10
72x10
50x10
45x5 alt db curl (biceps super tender as mentioned)
-----------------

V Bar Pressdowns

KILOGRAMS

no rest til line

95x20
72x10
57x10
45x5-10
----------

No rest til line

95x10-20
72x5-10
45x5 alt db curl
--------------------


No rest til line


95x10-20
72x5
45x4 alt db curl
--------------

no rest til line

alt db curl

45x5
35x5
----------

same

40x8
30x5
-----------

same

35x8
45x3 hammer curl
--------------

same

45x4
35x3

----

KILL SHIT

[moreps]

Thanks for your detailed response. Wow... you lost three inches on your arms, yet your chest remained the same??? During your 6 month hiatus, did you notice any muscle loss in your traps and quads? Did your waist increase?? What was your mindset like? More in a depressed state? Great arm workout. How long is a typical Bi/tri training session for you? Thanks again, bro...

[Walking Beast]

Still not consistantly updating this journal but will continue to update with any relevant progress


Chest session today was super weak, however I was thankful that my shoulder strain was much reduced today. Fucking with 225 on the incline smith machine would usually start to irritate the shoulder joints bad if they were in bad condition. I was able to work with that weight today without too much pain. That means that within the next few months I can work back up to 400 plus , but Im not neccesarily going to be testing that strength any time soon. If possible Id like to rep 315 instead, and hold back, but well see.

Im never bound to any one exercise anymore, and I have to take it by the day and adapt in the moment.

I want to focus more on building, but I always tend to get carried away as my strength and size returns. Most of it should be back in 2 to 3 months I estimate.

The 6 month lay off definately cut strength and size, but not too bad for the length of time.

I kept shit simple today and just sent out signals to the muscle.

Prior to training I had an insane coughing and gagging fit. Possibly the worst ever. Just dry cough and dry heaves. It was relentless though. I just recovered from flu but also the tramadol and stimulants combo really can constrict my throat. So something was worse than usual. I do get dry heaves and coughing fairly often but not like this.

So I had a valium left. I took that and just wait a little while. It calmed down enough for me to go train. Once I got there it was ok.

Right now I will MILK THAT SHIT for the next few hours. Just drink milk. Then hit another meal probably later tonight. I will be eating as heavily as possible, but want to make sure I can keep the food down .

Tommorrow will most likely be legs or back. Just sending out signals for a while and re aquainting my body slowly with the usual brutality. Its good to see that the shoulders are adapting and I should be able to work around it if I maintain some restraint. Time will tell

KILLLLL THAT SHIT

[Walking Beast]

Thanks for your detailed response. Wow... you lost three inches on your arms, yet your chest remained the same??? During your 6 month hiatus, did you notice any muscle loss in your traps and quads? Did your waist increase?? What was your mindset like? More in a depressed state? Great arm workout. How long is a typical Bi/tri training session for you? Thanks again, bro...

Yes, I completely dont give a fuck when I take long breaks. I just detach myself from that mindset for a while. Ive learned thats the only way for me to keep myself out of the gym. That means I eat very little overall. So to stay at 205-210 was not bad.


My waistline and navel measurement actually stayed the same. So thats how I know I lost a good 20 lbs of muscle or so. I was around 230 I believe prior to the break. Not at my heaviest but had most of my muscle mass.


Well , my chest measurement went down only 2 1/2 inches or so. Not the same but not that far off. Keep in mind also that I cant really tell in which areas where fat replaced muscle. I just simply measure sections of my body. The waist and navel remained the same so my body composition appeared similiar to me, just less muscle.

I can really see a difference in my back width and chest fullness, but Im not a good judge of that, so thats why I go by the tape. My perspective is very warped , even when Ive been at my largest. What also makes it difficult is that my arms would end up not being as dwarved by my delts when they were at full size. This gave the illusion that my delts got smaller. The tape keeps those things in perspective.

Traps definately. Alot. My legs only lost an inch and a half so not a massive amount. My strength in legs was the one area that I kept the most of during the break. Triceps also have come back quick , strength wise, for some reason. Everything else is complete shit compared to where I was. Thats normal though, during a lay off like that, for me.

Everything should fill back out in a few months. If not completely back, I should be very close. Thats the benefit of muscle memory that alot of people underestimate. Everytime you reach a new muscle size, you have reached a new level. Even if you lose it, it should come back much faster. Thats what Ive always noticed.

For example, I used M1t a long time ago, a prohormone, very toxic. That got my arms from 17 3/4 cold (pre hormones. I had spent 4 years in 17 inch arm range. Gaining 1/4 inch on arms some years, none on 1 or 2 years. So it appeared like a natural limit. Though I was 23. Had I done it now with my slow metabolism things could be very different. My arms were maybe 10 inches if I was lucky when I started, so this was alot of gain for me , weighing only 185, but lifting 730 lbs off the rack , behind legs, lowest setting. So not weak for my size. Never been an issue for me.) to 18 3/4 cold. Ever since then I did not need hormones at all to get my arms back up to that size range. It had unlocked a new size and changed my body permanently. I do not believe that hormone gains go away when you go off the hormone. Not to the extent that people say. Whenever Ive eaten enough Ive kept most of my size when off. Ive mostly been off any hormones in my training.

You can argue that Im just not large enough to see that drop off yet. Aside from that argument, I have always been able to get my size back with or without hormones. Atleast since my metabolism slowed down after 30.

If getting my arms around 20 inches cold is still my natural limit, around 55 inch chest, etc, then thats a pretty fucking good base. Though Im not so sure I would have reached that size without some on and off cycling. I can never prove otherwise to myself, because I cant go back in time. I just know what ive experienced. Thats why I find it effective to go on and off of hormones if youre going to use them. It should all come back. I cant tell you yet what would happen when my arms reach 23, chest 60 plus, if it will all come back without the hormones. Im not there yet. I can say that getting my arms back up around 19 and most of my strength , ive done many times on nothing. After I had reached that number in the past. Same with chest and everything else. It comes down to heavy eating for me and the usual training.

So I would never rely too much on hormones. My mindset when I didnt train was more like not giving a fuck. Detached. Depression though is my normal state, anxiety, etc. All that shit is my normal . Thats why I always trained brutal with massive volume. More of an exorcism for me then for the result. This time it was managable because I got to a point where I was able to truly detach and adapt. It took me many years to be able to flip that switch off. It was something I developed over time , with forced breaks, and a huge part of learning to adapt. If I let that shit beat me down mentally, I would never be able to keep returning and coming back. So I knew that wasnt an option to dwell on. I just see things as obstacles and immediately look for the solution. I dont obsess about excuses but immediately Im looking for the next plan of attack to move forward.

I could not tell you right now. I havent been timing them. The volume for arms is much less right now. Though maybe I hit 40 sets last time. So not that low. I was moving fast and training for pump for a while and alot of those sessions I believe were 50 plus sets in 2 hours.

With fast moving style thats about normal. In the past most training sessions were not under 3 hours, and most were much longer. Ive gone through many phases though. I will probably work back up to something similiar to the 2 hour mark with no rest between many sets. So sometimes its 5 to 10 sets straight without rest. Alternating biceps and triceps sets. I showed some of that in my videos.

Right now Im really feeling things out and focused on growing again. The strength for me is always automatic when the size comes back.

KILLLLLLL THAT SHIT !!

[Walking Beast]

A decent enough leg session to post


Very low volume with only an hour and half to train before closing. Knee joints felt much smoother after the 6 month lay off though. That was a huge benefit. It wont last long but its good.

Also I started taking 440 mg naproxen daily, yesterday. Ill do that for maybe a week to get some of this shoulder and other inflammation down. Has always worked great for me. Normally though I did 1000 mgs for a week and the joint inflammation would be reduced for a while after, weeks or months.

I dont take anti inflammatories often due to all the acid they cause for me. Though 440 mg isnt too bad after food, later in the day. Maybe Ill increase it depending. Ill start low for now. When I use 1000 mgs I split it into 2 doses usually. Equivalent of 5 alieves (generic), or I used the prescription naproxens in the past. I think that both are equal.

I did go up to 1000 lbs today, and strength was low on that set (more endurance) but otherwise my strrength was not bad,. Keep in mind this is my second leg session, possibly third, since Ive been back from the 6 month lay off. So I am actually better off in the moment, without all the knee strain I had prior. So far the break has been good in regards to my knees.

Shoulders I dont know yet. But as mentioned the shoulders felt a little better last time and it seems to be coming back again. The ability to press without too much pain, I mean.

Once that happens, it opens up the door for me to gain all my size and strength back, if not then it just slows the process down, regardless I get my size back.

Had a coughing attack yesterday. Dry coughing and gagging that was so extreme I had to take a valium to calm it down. This was after taking 2 scoops of jacked and washing down a painkiller with that. Tramadol 50mg. My usual pill that I take 2 to 3 times a day. However it always causes throat constriction, as does caffiene, and further the colder weather. So I think that combo made it extreme. So today I took one scoop jacked, took the painkiller later, and it was much more managable. Some coughing and gagging but under control. My throat felt like it wanted to turn itself inside out yesterday.


:

(211 lbs after meal)


Leg extentions

No rest til line

Very brief rest pauses

100x100
160x100
200x100
250x20 (not a strength issue but knees act up with this weight today)
220x20
175x60

Lower reps due to knee inflammation, but really only with this specific movement. Presses were good and decent depth, not alot of pain.

------------

Lying leg curls

no rest til line

hamstrings still tight as fuck, but weaker from the lay off too

105x15
155x5
-----------

no rest til line

170x5
125x5
-----------

again

200x2
155x2
125x5
----------

Leg press

400x100
700x50
800x45 (first time with 800 since 6 month lay off)
1000x11 (not too much knee pain but quicker fatigue today)

7-10 sets of calves, high rep dropsetted, up and down stack


same for adductor machine, then ran out of time

Some low back strain still, from monday or earlier. Gym closed so ran out of time. Wanted to hit more presses.

Most likely back tommorrow

Nothing that Ill likely post up though. Still need some months to get back.

KILL SHIT

[moreps]

During your 6 month layoff, approximately, what was your caloric intake like? It must've been above your baseline. More carbs than usual??

This recent leg workout was simply insane.... 400 for 100 reps!?!?!?! My legs grew an inch just reading that, LOL.

[Walking Beast]

During your 6 month layoff, approximately, what was your caloric intake like? It must've been above your baseline. More carbs than usual??

This recent leg workout was simply insane.... 400 for 100 reps!?!?!?! My legs grew an inch just reading that, LOL.

Appreciate that shit. Very low volume for me. If you remember prior, I was going up to 600x100 and 700x80 , etc and pyramiding up. The 400 set is always my warm up, otherwise the knees will have alot more pain. The leg strength is not real far off though. Its mostly muscle endurance that needs to come back now. Range varies depending how my knees feel. My knees felt good this session, overall.

Caloric intake was a mix really. Above baseline but not consistantly. Though I dont know my baseline. I do know that I went from around 230 to 205 lbs. So the calories were mostly very low. If I had some defined baseline, or could estimate it, it would have to vary greatly depending on the training day or if it was an off day, when I woke up (no sleep schedule), etc. My training varies greatly even within the muscle groups at times. Nothing is really planned. So its hard for me to pin point something like that. I just eat as much as I can.

I did write it all down as usual, but only count the protein. Though I can estimate. My caloric intake was between 500-3000 a day mostly. Large range but thats how inconsistant I was. I had days where I didnt eat as well. Just had some cold coffees and monster drinks. I dont count calories from soda, which I use to wash down my food, but on the days i didnt eat I didnt drink the soda. The carbonation helps me burp up and digest my meals. Gatorade or water during feeding just comes back up in my throat. So it would cut how much I can eat. I used to use diet soda until I got a bunch of side effects from the chemicals. So now I get generic half cans of soda mostly. The 6 or 7 oz cans. I dont have use to drink a whole soda unless the meal is especially massive. I only use it for that purpose. Many times I only need 3 oz of soda or so to wash down a meal.

I think if I exceeded 3000 it was probably very rare during the lay off. When I was hungry, the thing I crave, is starchy carbs. When I eat for hunger thats what I eat. No protein only sources. So mainly I ate just microwavable carb heavy foods and bags of chex mix, junk like that. Just to keep the hunger in check sometimes. There was no desire to gain weight or even keep it at that stage. There was zero consistancy.

Even when Im at my best I dont tend to eat the same exact meals. I have certain staples like bags of cooked shrimp, but most of the other shit is completely variable. Otherwise food begins to nauseate the fuck out of me. My rule is really just to eat whatever I can to hit certain numbers. Every day is like a feeding frenzy , a search for fresh blood and protein. Very little of it is planned and I almost never pre prepare anything. I mostly improvise. I aim for 200 protein daily usually and try to keep my calories over 3000. Over 3000 can be over 5000 or slightly over 3000. Depending how bloated my gut is, determines how much food I can get down on a day. Even on a bad day I try to exceed 3000 cals and protein around 200. Not counting the several half cans of soda and gatorade I drink. Sugar calories to me burn off too fast to be included. Otherwise it would be way too easy to eat high sugar candy and soda to hit the cals, so I dont count that.

3000 cal and 200 protein are just minimums though. I dont hold back whenever I can eat more. Some of my days were over 300 protein and around 400 (400 is very rare), and the cals were sometimes in 6000 range. Though the higher range is much less common for me. I dont simply stop when I hit a number. I always keep pushing the eating. I believe that is a must for continued growth.

I do have my shit days which are 60 protein or 1500 cals or some shit. It happens sometimes. I may wake up super late from exhaustion or feel super bloated and food makes me gag, etc. I let it slide occasionally.

Will go hit back in a moment. Maybe provide an outline of what I did if its atleast decent. It should be very light though

KILL THAT SHIT !!

[Walking Beast]

"Trained" back and delts today. My heaviest set was only 225 lb lat pulldown for 5 reps. I was hitting 300 for 30 plus reps and 355 plus for many reps as well, 355x17 I believe was best. So I have a long way to go.

Time constraints, one hour and 45 minutes session

Just some 60 lb dumbbell laterals dropsetted. 8 sets

For better or worse my bodyweight is coming back up. 214 today, up from 205 few weeks ago


I only ate one big meal yesterday basically. A bag of salmon (4 filets) and a bag of onion rings. I had only a microwavable meat pocket and little else aside from that. Still I gained a few lbs. So right now metabolism is slow enough to get away with that. Also 215 is a more normal weight for me these days, so that part is easy. It gets harder as I get up higher in the 220s. Which should be soon.

Main reason I ate less was because im dealing with some really bad gagging and coughing fits. Nothing kills appetite like dry heaving throughout the day. Still I will get down what I can always. Im not gonna bust my ass right now eating.


Shoulders feeling ok though. Thats good. The naproxen is cutting down the inflammation.

KILL THAT SHIT

[Walking Beast]

Naproxen I find to be the only thing that works for my joint issues. Running it for a week is usually all it takes for me to restore my joints to a smoother function. Ive tried glucosamine and never stuck with it, so cant say Id use it again. Naproxen always does the trick for me it seems. Ill run 440 mgs for this week, but when its severe ill do 1000 mgs for a week. Its surprisingly effective for those with joint pain.

[Walking Beast]

Wont be posting consistant sessions yet but arms was decent



Arms , Abs, 15 mins cardio


Still working my way back up from the 6 month lay off. I believe this is the beginning of week 3 back. Not bad today. Strength is coming back extremely rapidly as well as size. Since I started eating again. Weight should be back in the 220s soon as well.

I hit 300 lbs for 20 reps on the curved bar tricep pressdowns. Five reps better than last week. However I had a bad set where the cable was causing friction early on, wasting energy, then doing 2 more sets with that cable friction (2 sets of 8), then switched to the other stack and banged out 20. So Im sure fresh Id be closer to 30 again. Despite my arms only being 17 1/2 cold right now, my triceps are not much weaker.

Biceps are though. However I threw around the 65s for a few reps with curls. My joints are starting to feel better . The naproxen at 440 mgs is helping get the inflammation down it seems. I can feel the difference even in general movement of my shoulders. It reduces inflammation all around. Ill run that for atleast a week and see. If needed Ill do a 1000 mgs for a week.

Everything is coming back very quickly. Main thing will be keeping joint inflammation in check and not getting carried away with extreme poundage as usual. Not to say I will ever train light. There are different degrees of extremes. Training to failure is always the norm. Depending what Im doing I dont hit failure on every set, but most I do. Depends on joints or if I am doing a super light warm up I may not.


Threw in some core work for abs. I havent done any abdominal work in a very long time. This was the first time in a while. Doesnt hurt to reinforce the core strength a little. My core stays strong from the usual training I do, but sometimes the abs will cramp up with heavy tricep pressdown work, especially going over 300 lbs, so its good to prevent hernias as well.

215 lbs after meal (was maybe 217 earlier)


Curved Bar Pressdowns

KILOGRAMS unless noted otherwise

no rest til line

35x100
65x40
95x10
----------

No rest til line

300 lbs x5 (Heavy friction from the plates grinding the cable or some shit, happens sometimes when loading plates on stack, fucked up my set)
50x6 alternating db curls (could hardly find the weights i wanted, crowded gym, fucking mess)

---------

No rest til line

300 lbs x8 (Still the same heavy friction but continued to use this stack)
255 lbs x8 (same friction)
95 kilos x10 (friction gone once plates removed)
72x10
57x10-15
50x6 alt db curls
-------------

Switched stacks and loaded the 2 45 lb plates onto that stack. Friction was removed allowing more reps


No rest til line

300 lbs x20 (5 reps better than last week, but exhausted alot of energy on those heavy friction grinding sets)
255 lbs x7
95x5-6 (KILOS as usual)
72x10
57x15
50x6 alt db curls
-------------

No rest til line

300 lbs x 10
255 lbs x10
95x5-10
72x10
57x10
50x8 alt db curl
-------

No rest til line


300 lbs x12
255 lbs x10
95x5-10
72x10
57x10
50x5 alt db curl
----------



No rest til line

300 lbs x 3 (big drop off in strength here for some reason, maybe rest was brief, cant remember. Muscle endurance generally lasts for many hours but I am just getting back into training.)
255 lbs x 3
95x3
72x5
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Wanted to use some lighter higher rep curling sets to get the muscle used to contracting again. Slow contractions. I did do some slow contracting sets. Dumbbells were all over the floor and gym was crowded as fuck. So I just used what was in my general vicinity.


No rest til line

alt db curls

60x5
50x3
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same

65x3
50x3

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No rest til line again

55x4
45x5
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again

50x5
45x2
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30x17 , super slow
40x6 super slow
40x7 same


15 mins cardio


V bar pressdowns

KILOGRAMS for all of these pressdowns

no rest til line

35x40
65x10
95x5
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This attachment is more stressful on wrists, even though they are wrapped, so didnt overload today

Same

95x10
72x10
57x10

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Kneeling rope cable crunch

200x20
200x15
200x10

Lots of long held contractions. First ab work in many months

Volume was better today too. 50 sets for the arms portion. More like my normal sessions, volume wise. Curling weights and reps are still way off, but itll come back fast

KILL SHIT