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About to hit some arms. Alot of tightness and tenderness in arms, especially biceps, but that tends to become less an issue once warmed up.
I will try to mostly restrain myself and not go too heavy. Once shit is warmed up maybe Ill throw around the 90s for a few reps on alternating curls or hit 300 lbs on pressdowns for some reps. If I do I will try to minimise that. Its more for fun at this stage as I dont believe I need to train any heavier to grow my arms at this point. I believe it is just consistancy I need. I keep taking myself out when I get to my largest, due to getting more wild and reckless. If I can keep my body intact then it should come. More concerned with the quality of the contractions now and blood engorgement. May have some restraint and not even go that heavy. Unlikely though. I dont go to the gym to train light, it goes against my natural instincts.
I will bring a screw driver to the gym today. This may be a good alternative to using pins from other machines to stack plates onto. All the pins end up bent and then I have no way to add plates to the stacks. So Ill keep this in my gym bag. I dont think itll last long however and will probably bend and become useless after a few sessions. Ill see. It may allow me to eventually load the pressdown stacks up to 400 lbs for reps, as ive hit 300 for 30, but this is not really the goal currently and doesnt benefit my joints to pursue progressive resistance with certain muscle groups. Chest and shoulder pressing still has plenty of room for progression as the tendons and joints can handle it, but rowing and everything else can become problematic when trying to hit max numbers.
KILL THAT SHITComment
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Heres a few shitty post workout semi pumped pics. Still had some pump left. Arms pump around 19 3/4 now, have pumped to 20 when I was at 19 1/2 cold. Here maybe 19 1/2 with the pump that was left over.
Some left over trap pump as well from hitting those.
Blurry as fuck because its extremely difficult to aim this camera while twisting my wrist to hit the button. Most photos come out super blurry and unusable. So can never fully flex in most poses.
Ill take some full update pics eventually but for now just some self taken pics to see where Im at.
Dont usually take pumped pics
Training session will be posted below with a videoComment
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Arms
Very light overall and low volume
Arms felt real strained today, especially biceps. Curling the 35s had some pain , so the 80s didnt feel any better. So didnt push beyond that. More body momentum than usual but strength is much lower when biceps have alot of strain.
I attempted to use a screw driver to add extra plates onto the stack. It bent immediately under 90 lbs of plates. So I used a pin from another machine as usual, but it caused alot of friction on the cable, making 300 lbs feel atleast 100 lbs or more heavier. So I only hit 2 reps under the friction. 255 didnt have as much friction, and below that was fine.
Elbows were pretty sore as well. ive been on a joint complete liquid (glucosamine/chrondoitin) for maybe a week. Nothing noticable yet.
I will likely take the next 2 or 3 days off as usual and then hit my light chest session. Which will probably be around 40 reps with 100 lb dumbbells on the incline, maybe more, and up to 125s for maybe 20. Depends how shit feels.
I prefer to train every other day, but something 2 or 3 consecutive days off suits me better. Forces me to train consecutively though so there is trade offs.
230 lbs on gym scale after meal (has me 3 lbs lighter, so probably 233)
Curved Bar pressdowns
(Range is up to forehead or chin and back down to lockout mostly, unless noted)
KILOGRAMS for pressdowns
No rest til line
35x100
65x20
95x5 (210 lb stack)
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No rest til line
90 degree range of motion for this dropset only. Forearms come up to 90 degrees with bicep, then back down
Was hitting 300 for 30 but when there is friction it fucks it up.
300 lbs x 2 (Plates causing massive friction on cable, adding atleast 100 extra lbs of resistance)
255 lbs x 10 (most of the friction dissipated by this point)
95 (kilos again) x 10
72x10
57x10
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No rest til line
Back to the extended range of motion and kilograms
95x20
72x10
57x10
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V Bar Pressdowns
no rest til line
50x30
80x8
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No rest til line
95x12
72x10
57x10
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Alternating Dumbbell Curls
35x15 (even these were painful. Biceps and elbows inflamed today)
Incline Dumbbell Curls
45x10
55x8
Alternating Dumbbell Curls with reverse curl negative
no rest til line
65x5
45x5
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Alternating Dumbbell Curls
No rest til line
See video
80x5
65x5
45x5
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Standing Cambered bar curl
no rest til line
110x10
45x5 alternating dumbbell curl with reverse curl negative
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Dumbbell Laterals (the usual hybrid movement, mostly traps lately)
45x100 (brief rest pauses. Setting dumbbells down, regripping)
65x60 (Same method)
Wanted to get this shit over with so condensed it into a few sets. Missed shoulders my previous chest day, but hit some pressing on back day, mostly did these for the traps
KILL SHIT
video belowComment
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This was written to give some detail on a new copy of the journal I posted on another site, so its more redundant than usual:
About to hit my light chest day. I only have access to the 125 lb dumbbells , so it forces me not to go too heavy with those. Its good because my heavy days now include 540 lb hammerstrength inclines and 630 lb shoulder presses on the nautilus overhead. So ive been trying to cycle those heavier days in every other week, sometimes a few weeks between heavy and light sessions.
The video link in my signature includes those lifts.
So it forces me to use high reps since I almost always train to failure. Chest and shoulder day is really one of the only days left where I still use progressive resistance. I have pretty much maxed out progressive resistance on everything else, tendon wise. Tendons become the weak links and at this stage going for max numbers will detach my shit. The muscle can handle alot more weight, but the tendons will only take the abuse for so long.
Thats another difference with how I train currently, as opposed to previously in this journal. It used to be trying to hit records on every set, even my warm ups which I took to failure. This was done at a very high volume as well. Now youll see Im more result focused on sending growth signals, but that mentality within me will always be a driving force. I just try to restrain it and use it tactically to my benefit rather than demise. Ive broken my body more times then I can count.
Some possible targets today may include, Incline Dumbbell Presses, 100x40 plus, 125x20 plus. Those are both the lower end and higher end weights and numbers. The inbetweens have number targets as well but I dont always hit the same weights. I may do 110, I may do 115, I may do both, its not in stone with incline dumbbells.
With incline dumbbells they are still very awkward for me, and getting them in position uses most of my energy. Ive never been a consistant dumbbell presser as I was always barbell focused as my main chest movements. When I came back, I only had access to 100s or so for the dumbbell presses, so Id only do shoulder presses with them. Was way too light for chest. I was pressing around 400 , so I wasnt going to limit myself to 200 lbs.
After I finish with a few high rep record attempts on dumbbells Ill just be doing my regular pump shit. I was going up to 425 or more on the seated flies, machine, with long holds, but after a while all the available pins get bent and it becomes a huge pain in the ass to find straight ones to use, to pin more plates on. Tried bringing in a screw driver and it bent immediately under 90 lbs, when I tried to load the tricep stack up to 300. I think I need to by some thick bolts cheap, and bring them. That may work.
KILL THAT SHITComment
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Chest and delts
Light and low volume session.
Two small PRs today with the dumbbell inclines, 100x41 and 125x16. Strength increases have been starting to slow down since Ive been back from the 10 month break, but the creatine may be starting to kick in now. I was a little heavier today because I was eating heavier the last few days. Comes in phases with me now. Not busting my ass with eating currently.
Next few days I should be eating heavier though as I picked up 20 lbs of tilapia, 80 chicken nuggets and have atleast 5 twelve oz bags of shrimp, so have to make some room in the freezer for carb filler shit. Also have been using MTS whey, about 100 grams of protein post workout. Easiest to get in then.
Joints felt good today but havent noticed a change from being on the joint complete liquid, but will give it a few months. Still on intraworkout aminos, Pro bcaa, about 2-3 scoops on training days. May be helping as well. Any edge at this stage is good
235 lbs after meal
Incline Dumbbell Presses (constant tension style)
55x80 (warm up , not to failure)
100x41 (PR, I believe. See video)
125x16 (PR, I believe, havent done these in a while heavier. See video)
115x20
Skipped my 115 warm up set today. As usual getting them in position and in a good groove is the most awkward part for me. Threw up the 125s quicker today though.
Nautilus Horizontal Chest Press (plate loaded) (Barbell style grip)
90x70 (warm up, 40 with palms facing grip, 30 with barbell style grip)
180x30 (warm up)
270x35
No rest til line
360x7
270x8
180x15
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Nautilus Overhead Press (plate loaded)
180x30 warm up
360x15 (seat up higher, so more depth)
450x13 (seat set around the usual height. See video)
No rest til line
see video
540x9
450x5
360x7
270x7
180x16
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Dont usually hit these on my light day but didnt go up to 630 today
Seated Machine Fly
Long holds
220x15 warm up
295x10
No rest til line
Still long holds, see video
385x8 (max I could pin onto the machine)
340x5
295x6
250x5
220x5
190x7
145x8
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Some of the weights may be a little off, but usually only drop a few plates per set of the dropset, so its close
Dumbbell Laterals (more of a hybrid trap heavy movement. I do these for traps)
No rest til line
45x40
65x10
55x10
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No rest til line
45x30
65x10
55x10
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no rest til line
65x20
55x10
45x10
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KILL THAT SHIT
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About to hit some back and delts. Dont really have a plan as Im real torn up, especially the arms and shoulder joints, tendons, etc. Main goal will just be to send growth signals during this phase. Id say right now its about 75 percent maintenance and 25 percent growth phase. Growth is starting to slow down but still occuring, however I am not pushing eating heavily just yet. When I do, training will mostly remain the same (aside from getting stronger and hitting more weight and reps), and diet will be the main thing that increases. At the very least Im maintaining a base size that is around the largest Ive ever been. So that is a very solid starting point for a growth phase when the time comes.
Training is mostly instinctual as always but I have a few routines within the routine, that have been more stable lately. Such as my lighter pressing day focusing on high rep incline dumbbell presses and my heavy pressing day focusing on hammer strength incline and nautilus overhead press (as a secondary movement). Alternating heavy and light weeks for chest and shoulders has been giving my joints alot more longetivity. Before I would do every session heavy, through the pain as well. You can see in some videos where I have a steel wrist brace on and am maxing out the hammer strength inclines. I only listen to pain now to extend my training life before any long breaks. Otherwise I can ignore anything when training. Thats how I ruptured six discs and alot of other damage.
I just want to feel some nice contractions today. I may mix fast rowing with some long holds. I dont think Ill be going over 450 today on the hammer strength rows but cant really say until I start throwing some shit around. Ill try to get something on video just to give the journal a little fire. I post videos of some of my lighter lifts now too, just to give some insight into the training and spread some fire for those that stop by.
Im no longer limited to just text, so I think its a valuable thing to add some animation and visuals to the journal regularly. Its also useful for me to see what I was doing from various time periods. A big reason Ive kept these online journals alive is because the organization is much better than my own. The videos and pictures are all together with the text. In my archives I have to match everything so its much easier to view this way. I always provide direct and honest feedback and that also helps me when viewing backlogs of my training journals.
Appreciate those who have supported the journal blindly, before the tech, and welcome all new comers to start discussions or post thier own stories and experiences about lifting
KILL THAT SHITComment
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Back and delts
Light and low volume
Arms and shoulders pretty tore up prior. Zero fuckin energy prior. Once I got in there I was able to grind it out though. Got a great contraction in lats today and real swollen pump in them. I can feel that shit expanding. Was heavier today at 236 lbs. Only 6 lbs below my heaviest which was in 2012 and much sloppier. I was also bloated with food and liquid when I hit that weight, this time only one meal. Chest/back is a few inches larger though too and gut much smaller.
Havent used straps in years as my grip is beyond sufficient for any weight that I row, but starting to feel alot of tightness in wrists while gripping. Comes in phases. Not enough to cut any of my sets short though. I stopped using them because I felt that strapping over 730 lbs to my wrists during beast lifts in 2003 (at 185 lbs), and rows over the years with many hundreds of pounds for massive volume, was pulling my hands off the bone and causing the carpal tunnel and numbness I now have in both hands. One possible factor of many.
Left inner elbow tendon below bicep starting to flare up a little towards the end. With the lat pulldowns I switched over to holds at the bottom so that I would not need to go beyond the 300 lb stack. When I do long holds this makes the weight feel 4 to 5 times heavier rep wise as well. So its a great technique when trying to get the most out of lighter weights (for tendon breaks).
Beyond that I also will stack multiple beyond failure techniques together in one massive set sometimes. Knowing how to order them for maximum muscle torture just takes some thought and experimentation. There is static failure (holds), eccentric failure (negative part of movement done slow), concentric failure , and then theres dropsets, rest pause, supersets, partial ranges of motion and various other techniques that can be mixed together in one set. Figuring it out is the easy part, completing it takes some mental drive and pain tolerance. Fuck muscle confusion , KILL THAT SHIT every session unless you have injuries youre training around. Consistant, high volume, high intensity (to failure), and progressive training (look to add reps every set, even warm ups, every session, every fucking exercise) is the type of mentality and mindset ive always trained with. Of course after nearly 21 years its modified for my own preservation and longetivity. Instinctual. I dont really need progressive resistance anymore to grow, there is many ways to torture the muscle without super heavy weights. Embrace the fucking pain.
Mostly fast ballistics but making sure to get that deep stretch and cramping contraction on each rep. Going through the motions really is ineffective with back especially. When I started to feel my back contract and cramp is when my back started to blow up. I was doing long holds for a while but my back got used to it, so now im going back to my old style of ballistics , except this time much more controlled. Dont let the weight yank my shoulders out of the sockets anymore at the top. I perform a very quick tight lat contraction and stretch at the end of a row or pulldown and then feel it stretch while still fully contracted. Gives a cramping type sensation and pumps the fuck out of my lats. Slow or quick reps are effective for me either way with that mind connection to the muscle.
Also have been taking in 100 grams of MTS whey protein post workout. (4 scoops) This is an easy way to get it down and then eat shortly afterward. I mix 5 grams of creatine in it as well. So somedays I get 13 or so grams of creatine. Might be kicking in as weight is coming up. I have also started eating heavily last few days. Yesterday only 100 grams of protein but for the most part more food intake is bringing size back up again
236 lbs after meal (3 lbs added to scale weight to match other gym)
Hammerstrength Iso High Row
90x50 (warm up not to failure)
180x20
270x20
360x8
Most of these not to failure, just pump shit
Iso Low Row Hammer Strength
180x30
270x20
360x15
Same thing. I havent been dropsetting back much lately because it takes away from heavier straight sets, and heavier overall training that could be used. When possible I prefer straight sets for most body parts with longer rests between.
Low Cable Rows
195x20 warm up, not to failure
255x20 (see video)
300x12 (see video)
Lat Pulldowns with curved medium length bar (palms facing grip)
195x15 warm up
255x10 (brief holds, see video)
300x5 (brief holds see video)
Elbow inner tendon starting to flare up so decided to move onto mostly Dumbbell laterals (my version that hits mostly traps)
Dumbbell Laterals (hybrid movement, mostly traps these days)
No rest til line
40x40
60x10
40x10
50x10
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For dumbbell laterals I basically rested very little between all sets. I just kept fucking moving for the most part and pumped my traps to the point of having neck pain holding my head up. Very swollen and full pump.
75x10
60x20 (these werent dropsetted, straight sets, but very little rest between all of this)
No rest til line
60x10
50x10
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No rest til line
75x10
60x10
50x10
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no rest til line
75x20
60x10
50x10
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Cybex Lat pull (pin loaded)
210x15 (long holds)
tendon irritated as mentioned so didnt hit any more row work
Db laterals
no rest til line
75x15
60x10
50x10
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KILL THAT SHIT
videos below
Last edited by Walking Beast; June 26, 2015, 10:35 PM.Comment
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