Walking Beast's Journal

[Walking Beast]

another size update


cold flexed measurements


right arm at 19 1/4 cold and left at 19 (muscle memory coming back quick)

chest still hovering between 54 and 54 1/2 inches cold (hard to keep the tape up self measuring)

right leg 27 1/2 , left 27 5/8

arms were hovering for a while close to 19 1/4 but i think the last heavier arm session pushed them over.

if i can continue with more building type of workouts and not take myself out i should be hitting my largest numbers to date, soon

about to hit some back, likely light

kill shit

[Walking Beast]

Back and delts, rear delts (havent hit those in a long time)




Very light and low volume back and delt work today. Shoulders felt pretty smooth but wanted to keep it that way, as most of the training now is more growth focused.


As mentioned its working, as I hit 19 1/4 on largest arm cold today and everything else is continuing to come back up. Only 1/4 inch left to gain on arms to match old size. Possibly even beat old size because i was way sloppier at 242 when I hit 19 1/2 cold. Now Im about 10 lbs lighter.


Eating is coming up too. Nothing extreme yet, but Ive been breaking 200 protein more frequently. I was eating only 100-130 protein on average and not that many calories to gain most of my old size back (muscle memory).


Im about 2 or 3 months in from coming back from a 10 month break of no training and very little eating.


:


231 lbs after meal




Iso Low Row Hammer Strength


90x50 warm
180x102 (brief rest pauses used)




No rest til line


Db laterals


40x20
55x10
-----------------


270x101 (Low rows again, brief rest pauses)
320x30 (same)


Db laterals


no rest til line


65x10
60x10
55x10
50x10
40x10
------------


Rope pulls (standing , leaning back, cable machine, pulling rope attachment down to chest area for rear delts. Holds and regular reps)


First thing ive done directly for rear delts in a long time


Different cable apparatus than usual. Im assuming the weight is in kilograms


27x20
57x20
67x20


no rest til line


97x10 (stack)
57x20
-----------
67x20


Low Cable Rows (narrow parallel grip)


Hands torn up at this point, so all rows after this point were compromised rep and weight wise. Never use straps anymore




180x15 (some holds and regular reps, but hands torn to hell)
225x10
225x10 (same as the 180 set, same issue)


Lat pulldowns with medium length curved bar, palms facing


Same issues with hands


190x10 (holds)
235x8


Hiatal hernia was also an issue and starting to flare up a little


Diverging Lat Pulldown (pin loaded machine)


145x15 long holds
205x8 same


Free motion cable row


140x15 long holds
190x10 same
230x8 same


Db laterals


no rest til line


75x20
65x10
55x10
45x10
-----------------


No rest til line


see video


85x20
75x10
65x10
--------


KILL SHIT

[Walking Beast]

[Walking Beast]

BACK/CHEST MEASUREMENT UP AGAIN. JUST HIT 54 1/2 COLD. THATS A NEW MEASUREMENT FOR ME, SO NOW I CAN START GAINING SOME NEW


SIZE IN THAT AREA. 55 SHOULDNT BE FAR OFF.


LARGEST ARM HIT 19 1/4 YESTERDAY, BUT FLUCTUATES BETWEEN 19 1/8 AND 19 1/4.


EATING YESTERDAY WAS MY BEST EATING DAY SINCE IVE BEEN BACK AT 310 protein AND DECENT CALORIES. TODAY WILL LIKELY END AROUND


100 GRAMS OF protein. WAS EXTREMELY BLOATED FROM THE HEAVY EATING YESTERDAY. DIGESTION IS ALWAYS SLOW.


AS STATED THOUGH, IVE BEEN GAINING ALL MY OLD MUSCLE BACK, PLUS NEW ON MUCH LESS FOOD THAN USUAL DUE TO SLOW METABOLISM.


100-130 protein AND I GAINED MOST OF IT BACK.


IM EATING AROUND THESE ACID ISSUES NOW AND NOT BUSTING MY ASS, BUT SHIT IS MOVING FORWARD REGARDLESS


WILL LIKELY HIT CHEST TODAY OR WITHIN THE NEXT TWO DAYS. MOST LIKELY VERY HIGH REP. LIKE 80 LB INCLINE DUMBBELL PRESSES FOR


60 OR SO. THEN THE FOLLOWING WEEK, OR 2 WEEKS FROM TODAY ILL HIT THE HEAVIER SHOULDER AND CHEST SHIT. THATS THE PLAN


ATLEAST. MAYBE 630 FOR REPS ON NAUTILUS OVERHEAD PRESS AND INCLINE HAMMER STRENGTH WITH 500 FOR 5, 540 FOR A FEW, AND/OR 450


FOR 10 PLUS. STRENGTH HAS BEEN COMING UP SEVERAL REPS PER CHEST SESSION , EVEN WITHOUT DOING THE HEAVY SHIT EVERY WEEK. SIZE


IS COMING UP FAST.


=====================


Yesterday's diet. Not typical of my diet at all but an exceptional day for the last few months. Diet has been compromised due to acid issues from hernia but have been adapting around it




chicken wings for first meal, (40 , estimate) 2 scoops irontec whey protein shake for second meal, (88)6 1/2 slices of
turkey bacon,(98)3 chicken patties for third meal,(125)(21 oz milk)(146)(almonds)(151)6 tilapia filets with veggies for
fourth meal, (289)(21 oz milk)(310 protien)


Was basically just cleaning out my freezer leftovers to make room for more food


KILL SHIT

[Walking Beast]

About to hit chest and delts. For delts probably mostly my version of laterals. Maybe get some more side flare to the movement as its become mostly traps lately, as shoulders joints have gotten worse the range became more inward, without the flare. Ill see how the shit feels.

Im planning a very "light" day (relative to my strength) for chest today. Shoulders I will probably not hit any type of plate loaded press. Maybe a pin loaded press.

The following week or the week after that I may hit the heavy incline hammers and overhead press machine again. Im cycling it to cut down on joint abuse.

I will likely start with 80 lb dumbbell inclines for 60 or so reps. Just going for pump and strong contractions today for growth

KILL SHIT

[Walking Beast]

Chest and delts

A little over stimulated today with 3 scoops of muscle explosion pre workout before training. Two is probably better.

Very light and low volume chest and delt work. More growth focused today. Wanted to focus on giving the joints a break while tearing the muscle up as much as possible. Deep stretches, holds, and very high reps mostly for chest.

I may do this type of routine for a week or several weeks and then cycle my heavy pressing with 500-540 + on hammer strength inclines, and 630 + on nautilus overhead presses every few weeks or so. So I hit movements that are least stressful on the joint today.

Aside from the smith machine inclines at the end, those are one of the worst on my joints, especially full depth, but I went very light with only 245.

Got a very deep and full stretch with the hammer strength wide chest holds, and really felt the chest cramp and lock up during those sets the most. Thats mainly what I was going for.

Growth and strength is increasing rapidly at this stage. As mentioned I hit 54 1/2 on chest this morning or last night cold. The arms and legs are the only parts that are a little behind in size, but everything is nearly back. The chest/back measurement is even slightly bigger then before

Dumbbell laterals were modified today. I was starting to use almost all traps for the movement. As it was becoming an upright row/shrug hybrid movement moreso. Today I went lighter and went back to how I did them before with flaring out to the sides. Felt it much more in my side delts and rear delts too, while still blowing up the traps. So I will try to go back to that way of doing them again. As mentioned my form started to move more inward as strains accumulated but now shoulders arent too strained.

229 lbs on gym doctor scale, but this gym has me always 2 lbs lighter or so. Im training at 3 different locations now.


Incline Dumbbell Presses

40x50 warm up
80x47 (weaker than expected but also a different gym and bench. See vid)
100x22 (see vid)
115x10 (full range. See vid. )
80x40

Wide Chest Hammer Strength (plate loaded)

Slow with Holds and Long holds. Full deep stretch. Have to drop down into machine to get in position, Bottomed out and holding lockouts

180x25
270x10
360x5


No rest til line

360x4
270x5
180x10
140x10-15

-----------

Free Motion Cable Press

Long holds

170x15
210x5


No rest til line

Still long holds

200x5
180x5
160x5
140x5
---------------

Seated Machine Fly (couldnt find an extra pin to pin plates to stack today)

Long holds for all

310x8

No rest til line

310x6
250x6
200x8
---------

Incline Smith Machine Press

Full range , slower speed with some holds

135x30 warm
225x12
245x8 (kept it light for joints)
185x13 (slower)

Dumbbell Laterals

This time flaring out to the sides and hitting the side and rear delts along with traps

40x30

No rest til line

55x20
40x15

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

No rest til line


55x20
40x10
-----------

40x30
50x20
50x25

No rest til line

50x20
30x20
-------

no rest til line

55x20
50x10
--------

KILL SHIT

videos below

[Walking Beast]

[Walking Beast]

[Walking Beast]

[Walking Beast]

Few sets of leg press and delts


Knees, hamstrings tight as fuck today. Leg extentions very painful even with 100 lbs or anything. When shit flares up better to train them later.

Right now size is coming up quick so no need to over stress the joints.

Back and delts will probably be in a few days anyway. Considering taking a week off soon possibly to let hand numbness come back down some. Will see though. I dont lose any size in a week, and even a few months is minimal, so its always an option to keep shit rollin

229 lbs but this scale has me a few pounds lighter


Leg press

300x90 (lots of strain as mentioned)
400x70
500x60
600x60

Nothing to failure, just til joints flare up bad, just to get some blood in limbs

Dumbbell Laterals (more side flare, light , few sets)

no rest til line

40x35
50x10
--------------
same

40x25
55x10
-----------------

same

65x20-25
50x15
--------

Torn up today

KILL SHIT

[Walking Beast]

Chest, Delts and Arms


I usually hit arms on a seperate arm focused day. I missed back and arms this week so this was an attempt to get something in. Was contemplating taking the week off to let hand numbness come down. Hitting arms in the same day or back helps to increase rest time between sessions.

With arms I usually average about 50 sets a session. Some have been around 80 recently. A year or so ago I had times when I was hitting arms twice a week which would be over 100 sets. So I wasnt looking to hit my regular volume , but just to get some work in while giving my joints and hand numbness some time to calm down.

Still feeling hiatal hernia strain below sternum area. Only seems to affect certain movements though. Such as lying leg curls and anything chest supported. Aside from that it may not be an issue. Ive adapted my eating around it and am eating much more again. Not busting my ass but having more consistant 200 plus protein days and sometimes over 300. I gained most of my size back on 100-130 protein without alot of calories, so this should also be contributing to the continuing gains.

More speed and power focused today with the chest and shoulder pressing on the machines. I had my light day earlier in the week. I may count this as my chest day for next week. I normally only train chest once a week these days. Shoulders are the only thing I hit twice. Will see. Just felt like training that shit. Skipped sleep, bad headache so took two naproxen and it may have helped with joints too.

Got new elbow sleeves in today. Same brand. MUCH more support, as my old ones were stretched out and the material thinned out. They became much looser and weaker. They are almost painfully tight at XL, but this may have helped with hitting more reps today, making the joints feel better. When I ordered the XXL they were a little loose , so maybe when I break 20 inches on arms cold Ill try them again. I was at 19 1/2 last time. Im 1/4 inch off from that currently. If they dont fit soon I may be able to use my old stretched out ones temporarily.

Brought up my numbers alot from last heavy session. 5 reps increase on 450, 3 reps increase on 500 I believe, 540 for 2 and half reps (havent fucked with 540 for almost a year, since I took a 10 month break), Was going to hit more weight and reps with the nautilus shoulder press but my neck pulled out and cramped at several points during the session. Didnt stay cramped however.

A few things that may have contributed to the strength gains. I cut out the failure warm up sets. Cutting the reps back significantly on those saved more strength for the heavier shit. So I may do that again for the heavier days. I could cut back even further if I really wanted to bring up my numbers immediately but id rather do it within my normal training routine. My main goal now is size not strength. Strength is just always a part of how I train. I despise complacency in either area.

The new elbow sleeves providing extra support and just went back on creatine a few days ago. My pre workout supp only had 3 grams and thats only 4 times a week on training days. Ive added 5 grams again ontop of that daily.

Still taking Pro BCAA aminos intra workout. May be increasing endurance or other benefits as well.

Mostly the muscle has been getting larger and denser weekly and the muscle memory is returning quickly from my break. Though my numbers with the hammer strength inclines are getting very close to my bests (450x18,500x10,540x5, Done in same session, not fresh)

I missed back this week but I may be due for some days off to regenerate my tendons soon. Mainly the hand numbness inflammation. Will still be cycling heavy and lighter pressing days. That should keep shit rollin longer without breaks.

I can easily take weeks and even months off without losing much size or strength at all currently, even without trying to eat for it. So I have very little problem doing it. I come back stronger when joints recover somewhat anyway

232 lbs after previous nights meals

Incline Hammer Strength Press

Warm ups not to failure today (usually 180 and up are to failure)

90x60
180x30
270x10
360x10
450x13 (only 5 reps from best. Strenght returning. 5 reps up from last session of these)
540x2 1/2 (Reps a little off but only about 2 1/2 reps from best. First time fucking with 540 since returning, skipped right past 500)
500x6 (Not fresh but only 4 reps from best. 3 reps up from last session I believe)

See videos for 450,540 and 500 lb sets

No rest til line

See video

13 minute dropset

500x4
450x5
410x6
360x6
320x5
270x6
230x5
180x10
140x11
90x210 (Very brief rest pauses here. Decided to burn that shit up)
-----------

Incline Dumbbell Press

80x23 (Chest was engorged with blood and very dense, very pre exhausted)

Neck started locking up on left side too at this point

Nautilus Overhead Press (plate loaded)

Palms facing grip

180x20 warm
360x16 warm (To regular failure without rest pause, but very fatigued)
590x2 (see vid. Neck cramped up again during second rep so I didnt try for any more today)

Dumbbell Laterals

no rest til line

40x30
50x10

Been incorporating more side flare since last session, still heavily a shrug / upright row type of hybrid movement at this point. The main goal is really to hit my traps and I cannot shrug without issues at this stage. My front delts get hit hard with the pressing.

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

no rest til line

60x20
55x10
45x20
----------------

no rest til line

70x20
55x10
45x10-20
--------------------

no rest til line

75x15
55x10
45x10
----------------

Curved bar pressdowns

Arm in fixed position, only elbow extends, Full range up to about chin or forehead level and back down

This is for ALL tricep cable work

KILOGRAMS for all tricep work as well

Many contractions held and done slow as well

No rest til line

35x30
72x15
95x5 (210 lb stack. Arms very fatigued by this point)
-------------

Same

95x12
65x20
35x20
-------

same

95x10
72x15
35x40
--------------

Straight Bar Pressdown

Same rules apply

no rest til line

35x15
65x8
95x3
---------

same

95x8
65x5
42x10
------------------

V bar pressdowns

same rules apply

no rest til line

95x8
65x8
42x12
--------

Same

95x5
65x8
35x10
---------------

Double Biceps Style Standing Cable Curl

(biceps tender by this point, cramping easily, as was triceps, kept it light)

KILOGRAMS for this cable work as well, weight is per side

35x15
42x10
42x10

Most of these held long

No rest til line

42x10
45x5 Alternating db curl
-------------------


no rest til line

42x10
35x10 alt db curl
---------------------

No rest til line

40x10 alt db curl
35x10 alt db curl

very slow
----------------

Free motion cable curl, seated, both arms

Full stretch, holds

120x10
130x5 almost immediately after

Biceps getting cramped up by this stage

KILL SHIT


videos below

[Walking Beast]

[Walking Beast]

[Walking Beast]

[Walking Beast]

May be about an hour for the last 2 videos to upload. One is 13 minute dropset


KILL SHIT