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Walking Beast's Journal

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  • For the lurkers out there that recieve some fire or ideas from the journal, Ill go into a little more detail about held contractions for back. This is something that seemed to really add alot of new muscle to my back, over my old ballistic and fast style.


    As mentioned, holds are way harder rep wise. If I can do a lat pulldown for 300x30 fast and ballistic, loose, then less ballistic with holds that number can be cut down easily to 5-10, depending on length of holds. Just an example though. Long holds can bring the reps down even lower. While it seems like more work is done with the 300x30, I believe the holds hit even deeper muscle fibers. I believe both ballistic and holds have thier place but as my tendons got more fucked up, this became my best alternative to constantly going heavier and throwing around massive weights for high reps.


    Part of what I do with the holds, is try and trigger a cramping type sensation in the lats. Id describe it like a tenderness that occurs usually after a full stretch with the weight forward, then when the weight is pulled back there will be a cramping type sensation some where in the held contraction. Its often not when the weight is held with shoulder blades pinched all the way back. It can be a little less than that sometimes, but varies. Its not as extreme as a cramp but there is a tenderness felt in the lats. Thats where I try to lock in my hold. I really focus on that sensation and try to continuously hit it with each rep, and hold within that sensation. I dont always do it for each rep but I try to be mindful of that shit as that seems to be the area that gets real torn up from the movement. If done right I get a deep soreness the next day. Back soreness is very rare for me, but if I get it, its usually from alot of hold work these days.


    Locking in on that sensation and trying to prolong it is what really seems to have brought new muscle on my back the last 4-5 years, with holds.


    When first doing them, expect to start a good deal lighter, but your hold strength should start to move up fast when done consistantly. Once you get back up to the weights and reps you were using with looser form, you may end up with more size as I did.

    This may be best for those with sufficient back mass already. This wasnt something I really did until maybe 15-16 years into my training. Doesnt mean I couldnt have sooner, but I did need significant back mass hanging off the sides, to really feel that cramping type of sensation. Fast, explosive training is also probably more efficient for me because of how my muscle works. Different type of muscle may respond differently. I built most of my size with ballistics but they also end up becoming very dangerous on tendons, with all the inertia.


    KILL THAT SHIT
    Journal: http://forums.musculardevelopment.co...ad.php?t=50558
    Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

    Comment


    • About to hit some leg maintenance. Im really only looking to atleast hit a few high rep sets of leg presses. Probably not even to failure. Knees and hamstrings are still tight as fuck. Just want to send some signal to the muscle. Nothing too special


      KILL THAT SHIT
      Journal: http://forums.musculardevelopment.co...ad.php?t=50558
      Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

      Comment


      • Legs and rotator work




        Light low volume maintenance.




        Despite the very light weights, the leg extention video demonstrates how to make a movement intense. Knees were strained and hamstrings very tight. Tramadol may have dulled it slightly. Though during my sets im focused on increasing muscle pain and prolonging it or hitting lifting records (depends on the set). Everything else gets zoned out. I feel shit later, unless its severe to begin with. My knees will pay for it later. Especially when hitting high intensity shit on the leg extention which is the movement that wrecks my knees the most. Once that teeth gnashing pain starts to set in, thats when the set begins. Embracing that searing pain is what needs to be done with the lighter weights to grow for me. Most likely for anyone who makes excuses about being a hardgainer. Eat more, train fucking harder.


        First time filming a leg extention. Gives an idea of the type of intensity required to make this movement a mass builder. This stack was limited to 245 lbs. My knees were strained as well. Ive gone up to 300 lbs for 50-100 reps then down the stack one or two plates at a time (went by feel), for 100 reps each plate. So this is just a small sample of what ive done, and only the warm up set before the heavier work.


        I just wanted to give an idea of what can be done with lighter weights. This was 9 minutes straight with only rest pauses only long enough for the muscle to barely recover its strength. Not to catch my breath.


        I didnt push as hard as possible due to already tearing my knees up to hit that dropset. I will start to pay for my intensity , and the pain flares up in phases. Ive pushed my body to the point of breaking many times (6 ruptured disks, carpal tunnel in both hands(permanent numbness), hiatal hernia from force feeding, bone spurs, etc), so I know when its time to back off. Though I dont always listen to that shit. Its the last thing I want to do. This is my version of restraint though. Brutal training is the only thing that keeps my demons at bay momentarily, the rest of the time I embrace the beast Ive become. This is entertainment for me. My mind is the real fucking warzone.


        My shoulders are starting to feel more inflammation. Ill try to implement lighter pressing and maybe even lighter rowing days again. I was doing lighter chest sessions every other week for a while. The lighter chest session was usually incline dumbbell press with 100x45, 125x20, etc. This helped prolong the joints.


        The other day I went for some movements that fuck with my shoulders. Low cable rows are one of the worst movements for my shoulder joints when it comes to back work. Still I finished off with 335 lbs and almost went heavier. Ill have to switch shit up though to keep shit rollin.


        Also I did smith machine incline press recently with 315x20. This is also the worst pressing movement for my shoulder joints. So I use shit like that very sparingly these days. I pay for it though. My next chest day will possibly be on wednesday, to give a few days recovery to joints. My shoulders even got more inflammation from training legs since I tense my entire body during. Especially with leg presses.


        Some possibilities for my lighter chest session may be 315x25-30 (if I decide to fuck with these with the inflammation), 100x50,125x30 dumbbell incline presses (havent done em in a while so dont know where strength is at), or possible 360x50 and/or 450x25-30 constant tension style on incline hammer strength press. Will all be by feel though. This is really supposed to be a maintenance phase. Yet I cant train like a bitch. Ill just take 10 months off like I did, or whatever I need to be able to train properly. Its all or nothing.


        Im growing during this "maintenance phase" so its good. I have increased eating but its still not what it would be for a growth phase. My protein has been around 180-240. More on the lower end of that. Calories varie from 2500 to 4000 plus Im guessing. Basically just eating a little bit more then when Im hungry. Ive been using mostly 60-90 oz of fairlife milk lately. Supposed to have 50 percent more protein. So I may take in 90 to 135 protein from that alone. Sometimes a 2000 calorie, 100 protein shake on training days too. Alot of liquid nutrition and only a few meals a day now. Some inbetween shit too.


        Creatine hcl use has not been consistant on non training days. Forget to take the shit often or just dont because Id rather eat then have acid in my throat.


        3/4 scoop of mr hyde working much better for me then taking the full scoop. 300 mg caffiene is enough for me these days. I drank a monster tea during the night as well. So I was a little lightheaded from the hyde and tramadol. I find the monster teas actually increase my appetite and I now use them to get in more meals. Maybe the speed up in metabolism from the caffiene but I think its something else in it. Caffiene doesnt usually make me hungry by itself.


        238 lbs after previous nights meals, stayed up to train




        Leg Extention (knees strained as usual, but more managable today)


        No rest til line


        90x100 warm


        No rest til line (very brief rest pauses)


        130x50
        140x50 (Nautilus Nitro Leg extention for this set, switched machines)
        --------


        Nautilus Nitro Leg Extention


        170x50 (brief rest pauses at most. Warm up for the upcoming dropset)


        No rest til line (brief rest pauses only) (Knees already had a decent amount of pain, but grinded through it)


        9 minutes straight, 250 reps, See video


        245x50
        200x50
        170x50
        140x100
        ------------------


        Seated Leg Curl (hamstrings still tight as fuck)


        90x25 warm
        130x20
        170x10


        No rest til line


        210x5
        165x5
        145x5
        125x10
        105x10
        -------------


        Cybex Squat Press


        180x75 warm
        400x90 warm
        600x50
        700x40


        Knees starting to get more inflamed. Enough for today.




        Hip Adduction


        no rest til line


        70x30
        130x30
        190x10 (long holds)
        --------------


        No rest til line


        All long holds


        210x10
        165x10
        125x10
        95x20
        --------------


        Hip Adduction


        no rest til line


        50x50
        130x10
        190x2 (outer hips tend to cramp up)
        ---------------


        No rest til line


        170x5
        130x10
        90x30
        -----


        Rotator Cuff Work (shoulder rotations with bicep cable machine)


        25 lbs x360 reps (180 reps on each arm, no rest except alternating arms)


        Added this rotator work in at the slight chance that it may help with the inflammation.


        KILL THAT SHIT


        Video below


        Enjoy the fuckin view
        Journal: http://forums.musculardevelopment.co...ad.php?t=50558
        Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

        Comment


        • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
          Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

          Comment


          • Beast,
            I cannot imagine how you handle the loads that you do for the length of time you have been moving that heavy weight without ripping out every muscle in your body and crippling yourself.
            Anyway, very impressive workouts.
            My Competition Prep Journal

            Muscular Development Forum Rules

            Comment


            • Originally posted by Bowden View Post
              Beast,
              I cannot imagine how you handle the loads that you do for the length of time you have been moving that heavy weight without ripping out every muscle in your body and crippling yourself.
              Anyway, very impressive workouts.


              Long time brother !!

              Good to see you are still KILLIN THAT SHIT !!

              Agreed. Im just thankful now when I can continue to function in anyway. Its double edged for me because if I train half ass it bores the fuck out of me and I dont get that exorcism and vent I seek. When I stop doing it , my mind gets way fucking worse. Though I am starting to give less a fuck in certain ways, as I know theres nothing left to prove to myself. Food and drugs are really the only things involved for me to get any larger and stronger. The training has always been above and beyond.

              Woke up with some left shoulder pain about 2 days ago. Its still pretty beat up. So I may possibly take some days off for it to recover. I never plan how long breaks will be. Though these breaks help me to come back stronger and larger in the long term. The 10 month break was more extreme recently, and not needed, but I came back much larger and stronger within several months of the break. The extra tendon and joint recovery I got bought me alot of time to train hard

              KEEP KILLIN THAT SHIT !!
              Journal: http://forums.musculardevelopment.co...ad.php?t=50558
              Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

              Comment


              • Despite this period being an intended maintenance phase, it looks like im growing. Chest just hit 56 inches cold. 55 3/4 was the largest recently. Of course its hard to self measure consistantly but my chest/back doesnt get up that high unless new size is added. I always measure multiple times to confirm.


                This puts me only 1 inch away from my first long term goal of 57 inch chest. Based on a book I had by Swarzenegger where he had his competition measurements listed at 28 thigh, 22 arm, 57 inch chest. Of course much leaner but also 6'2. Im 5'8 , so I hold the mass differently. My goals have been 60 plus inch chest for a while now though, but 57 was an early goal that seemed impossible. I was in the high 30s after 2 years of straight training. 37 inch chest. I started off at maybe 105-115 lbs, I estimate, at 14. 35 now.


                Makes sense given that back training has gotten heavier again and have been hitting PRs with the chest work as well, even if its mostly high rep, its still enough weight to tear shit up.


                Eating has been getting more consistant around the 200 protein range but mostly milk and eating when I feel like it. More than id eat if I wasnt concious of it though. On a break I eat way less. Just not busting my ass now with eating.


                Arms are still hovering around 19 1/4 cold flexed, legs 28 cold flexed. Those measurements are 1/4 from best and 1 inch from best. Though the main area ive been gaining mass yearly has been in my back/chest measurement.


                This is good since this is not a real growth phase for me. My left shoulder has been pretty strained the last few days. I may train this week but I will feel shit out. One week is not enough for me to lose significant size (a break) and if anything I come back stronger. Even with 3 week breaks I get it back in a week or so.


                KILL THAT SHIT
                Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                Comment


                • Originally posted by Walking Beast View Post
                  Long time brother !!

                  Good to see you are still KILLIN THAT SHIT !!

                  Agreed. Im just thankful now when I can continue to function in anyway. Its double edged for me because if I train half ass it bores the fuck out of me and I dont get that exorcism and vent I seek. When I stop doing it , my mind gets way fucking worse. Though I am starting to give less a fuck in certain ways, as I know theres nothing left to prove to myself. Food and drugs are really the only things involved for me to get any larger and stronger. The training has always been above and beyond.

                  Woke up with some left shoulder pain about 2 days ago. Its still pretty beat up. So I may possibly take some days off for it to recover. I never plan how long breaks will be. Though these breaks help me to come back stronger and larger in the long term. The 10 month break was more extreme recently, and not needed, but I came back much larger and stronger within several months of the break. The extra tendon and joint recovery I got bought me alot of time to train hard

                  KEEP KILLIN THAT SHIT !!
                  I have been following your journal for a long time.
                  I read these posts and marvel at your workouts.

                  I share your pain as to the shoulder problem.
                  I weakened a rotator years ago from doing behind the neck heavy presses.
                  One day I was doing incline bench dumb bell presses using around 90lbs lost control on one of them, tried to correct and my rotator gave way.
                  It popped.
                  For two weeks it felt like my arm was falling off.
                  Intense pain.

                  Years later it flares up - pain and I have stiffness and lack of range of motion in my shoulder.
                  My Competition Prep Journal

                  Muscular Development Forum Rules

                  Comment


                  • Originally posted by Bowden View Post
                    I have been following your journal for a long time.
                    I read these posts and marvel at your workouts.

                    I share your pain as to the shoulder problem.
                    I weakened a rotator years ago from doing behind the neck heavy presses.
                    One day I was doing incline bench dumb bell presses using around 90lbs lost control on one of them, tried to correct and my rotator gave way.
                    It popped.
                    For two weeks it felt like my arm was falling off.
                    Intense pain.

                    Years later it flares up - pain and I have stiffness and lack of range of motion in my shoulder.


                    Appreciate that shit brother


                    Thats one of the reasons I keep these journals posted up. For the very few like yourself that get some fire from it. My oldest one is on Elite fitness :


                    http://www.elitefitness.com/forum/we...78469-136.html


                    That one covers some of the gaps . Though I had been training nearly 10 years straight by the time I started that one in 2003 or so. It shows the real brutal shit which initially ruptured my first 2 discs (6 now atleast). Around the time I took myself out for two years. That was with the 730 lb "beast lifts" (deadlift with bar behind legs), and other fucked up shit. Much worse than what Ive done in my MD journal. One rep maxing atleast several times in one deadlift session with each deadlift variation, plus a very high volume of rowing work to faiure. Those were 6 hour back sessions, sometimes closer to 8 (long rests between some of the deadlift sets). Normally I had so much angst before training that Id only have a granola bar during those sessions. Usually two speedstacks as well, when they had ephedrine before the ban. I would be so fire up to break new records back then. Id have two chest days as well, maxing for incline and flat bench. Super high volume on both to failure. My main chest session was regularly 7 hours as well.

                    My sessions now might almost look like standard bodybuilding routines, but its really just an evolution and adaption of having to switch shit up, for self preservation. Initially it started as an exorcism for me and a way to exhaust some of my demons. Thats still the main purpose for me. My energy levels are shit now anyway, so this is good, and its definately been enough to keep growing and getting stronger. I have times when I sleep for 15 hours or longer from sheer exhaustion. My system basically started to shut down, even without training, but the way I train will amplify my exhaustion. I get almost no rest from sleep as is. Atleast it feels this way.

                    Again I appreciate the feedback. It means alot. My journals these days are usually either dead silent or someone will come in to talk shit. I realize there are still some genuine posters though. The other reason I keep these journals up is for preservation and organization. Its much easier to come to one of these pages and find the dates and link them with the videos of that day, then going through all my folders. Youtube also backs up the videos.

                    That sounds like a real bad issue with the shoulder. The worst I can remember with my shoulder is when I made a benching video. My shoulders felt like shit before going in, but I had planned to film. I wanted footage of my lifts and it was very hard back then to film. Didnt have a cellphone camera. I had to have someone bring a big bulky vhs type recorder at maybe 1 am into the gym. Those are some of the first videos I posted up on here. Maybe from 2009, when it was filmed. I grinded through the pain for the video but then afterwards I couldnt lift my arms over my head for about a week.

                    What worked for me was 1000 mg naproxen for 1 week. Split into two doses. I had perscription naproxen but ive used regular generic alieve as well. After 1 week of running that I was able to hit machines pretty heavy for presses. Next week I was back benching with freeweight. Not near as bad as your strains though. Right now I have just a minor shoulder strain but I know that these things can amplify very quickly , especially since when I go to the gym I go to war. I have to keep myself out sometimes.

                    Im thinking about hitting some incline dummbbell presses for a possible PR, maybe 100x50 and if that feels ok then maybe 125x25-30. I may take this week off. Even when I take a week off or some time to recover I still approach the lifts with the same mentality. I dont try and make an excuse for why I should be weaker. Though I only go for PRs on a few lifts these days. The days of progressive resistance have pretty much been done for me, for a long time. The tendons cant support what the muscle can. Its more tactical now.

                    The pain comes in phases with me too. A variety of different pains. I have nerve damage too, so permanent numbness in my hands 24/7. Thats apparently a mix of carpal tunnel in both hands plus neck nerve impingement (atleast two of my disk ruptures are in neck). I can still grip as much weight as I can row, for as many reps as I need. So no noticable loss of grip strength. I stopped using straps because I felt like having shitloads of weight trying to pull my hands off the wrist bone, for very high volume and many years, may have contributed to the carpal tunnel. My uncle brought it up to me as well.

                    I dont run the anti inflames often because I have bad acid in throat. So this makes it real bad. The main thing Ive done is switch up my angles. I try to find the most painless range I can, and once Ive found that, I warm the shit up heavily by pyramiding up with very high reps on the earlier sets (not always to failure), and Ill hit that movement for a long time and look to continually add wieght and reps. Thats why some of the lifts Im strong on may seem like odd choices. What im doing is always changing to adapt to these strains.

                    Different things tend to flare up at different times and sometimes everything at once. Im thankful now that I can still KILL SOME SHIT and that Im not completely dismembered.

                    KEEP KILLIN THAT SHIT !!
                    Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                    Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                    Comment


                    • 1000 mg naproxen daily total (500 mg 2x a day)
                      Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                      Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                      Comment


                      • Originally posted by Walking Beast View Post
                        For the lurkers out there that recieve some fire or ideas from the journal, Ill go into a little more detail about held contractions for back. This is something that seemed to really add alot of new muscle to my back, over my old ballistic and fast style.


                        As mentioned, holds are way harder rep wise. If I can do a lat pulldown for 300x30 fast and ballistic, loose, then less ballistic with holds that number can be cut down easily to 5-10, depending on length of holds. Just an example though. Long holds can bring the reps down even lower. While it seems like more work is done with the 300x30, I believe the holds hit even deeper muscle fibers. I believe both ballistic and holds have thier place but as my tendons got more fucked up, this became my best alternative to constantly going heavier and throwing around massive weights for high reps.


                        Part of what I do with the holds, is try and trigger a cramping type sensation in the lats. Id describe it like a tenderness that occurs usually after a full stretch with the weight forward, then when the weight is pulled back there will be a cramping type sensation some where in the held contraction. Its often not when the weight is held with shoulder blades pinched all the way back. It can be a little less than that sometimes, but varies. Its not as extreme as a cramp but there is a tenderness felt in the lats. Thats where I try to lock in my hold. I really focus on that sensation and try to continuously hit it with each rep, and hold within that sensation. I dont always do it for each rep but I try to be mindful of that shit as that seems to be the area that gets real torn up from the movement. If done right I get a deep soreness the next day. Back soreness is very rare for me, but if I get it, its usually from alot of hold work these days.


                        Locking in on that sensation and trying to prolong it is what really seems to have brought new muscle on my back the last 4-5 years, with holds.


                        When first doing them, expect to start a good deal lighter, but your hold strength should start to move up fast when done consistantly. Once you get back up to the weights and reps you were using with looser form, you may end up with more size as I did.

                        This may be best for those with sufficient back mass already. This wasnt something I really did until maybe 15-16 years into my training. Doesnt mean I couldnt have sooner, but I did need significant back mass hanging off the sides, to really feel that cramping type of sensation. Fast, explosive training is also probably more efficient for me because of how my muscle works. Different type of muscle may respond differently. I built most of my size with ballistics but they also end up becoming very dangerous on tendons, with all the inertia.


                        KILL THAT SHIT
                        I have held contractions on back for some workouts, but my arms end up taking over the work load mostly. Lightening the weight on certain exercises helped tremendously with back development. Deadlifts are mainly the only thing I somewhat go heavy on with back now a days.
                        Training Log

                        Comment


                        • RESTLESS !! Took this week off so far, to let left shoulder heal. It feels decent but with some pain left over. I will likely try some dumbbell presses on the incline. By try I mean 100x50 and maybe 125sx25-30 for a PR. Though I may not push it to the 125s if the strain is bad afterwards. Just get some blood in the chest. Will post some vids if I have some decent sets.


                          KILL THAT SHIT !!
                          Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                          Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                          Comment


                          • Originally posted by CMC191 View Post
                            I have held contractions on back for some workouts, but my arms end up taking over the work load mostly. Lightening the weight on certain exercises helped tremendously with back development. Deadlifts are mainly the only thing I somewhat go heavy on with back now a days.

                            Its really an individual type of thing. When I hold, I try to lock in on a tender feeling part of the back (during the motion), and then contract the fuck out of it while holding (somewhat isometric combined with the weight). If you dont really get a good connection mentally with the muscle doing it that way, then it may be a structural issue. I know that I didnt feel this type of training into WAY later. It seems once I had more mass on the sides of my lats is when I really started to get a cramping type of sensation in the area and spurred more growth. Almost in an exponential way. Where more muscle meant more fibers getting involved, meaning faster growth. Normally its strange to grow more after 21 years of training, but that seems to be whats going on with my back lately. Deadlifts never did anything for me except rupture disks. I got all my back size from row work, and traps mainly come from all the high volume, super heavy shrugs I did for many years. I trained lower back by holding up to 3 plates on hyper extentions. Just to keep a strong core, along with very heavy ab work.

                            I get some stimulation in my traps now with my strange hybrid version of lateral raises. Heavily modified for my structure and to focus on traps. If I do any type of up and down shrugging motion it fucks up my neck and shoulders


                            KILLLLLL THAT SHIT !!
                            Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                            Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                            Comment


                            • Attempted Chest session




                              Left shoulder is still strained but most of the pain was gone without training. Took a few extra days off and decided to attempt chest today. Wrists were real unstable today so my structure and performance was compromised today. Tends to happen when shit is beat up, even when ignored. Took 100 mg tramadol pre training to try and dull the pain somewhat. If it works its very minimal. Though after the dumbbell work the left shoulder was flaring up bad.


                              Main goal today was to try and hit 50 reps with the 100s just for a rep PR. As part of a light session. This doesnt qualify as a training session for me, and may set recovery back another week or so. Can never really tell. In worst case maybe a 3 week break. Healing can be unpredictable. Sometimes its quicker.


                              At this stage its better to take a few weeks off then push through. It leads to inevitable breaks anyway. I have been growing during this maintenance phase. So its still better than expected since eating his not heavy like usual. My diet right now is mostly milk. Only a few meals and some inbetween feedings daily. Hitting around 200 protein pretty consistantly and several thousand calories, but no real force feeding right now. More like a break




                              (236 lbs after milk)




                              Flat Barbell Bench Press


                              Bar x 200 plus (and stretching each side with barbell. I do this just to warm up, not to failure)




                              Incline Dumbbell Press (attempted)


                              60x50 (warm up, not to failure)
                              100x44 (See video. One rep off from best, but structure was compromised today)
                              125 (Fail. Wrists collapsed. This is normally not an issue but wrists were unstable today)
                              90x46 (Just a light burn out. Even getting these up my wrists were initially unstable. Some days are just off. Need to heal up shoulder some more)


                              Nautilus Horizontal Chest Press (shoulder inflammation getting bad on left side by this point)


                              Reps are mostly full here (just short of a complete elbow lock, focused on contraction)


                              90x40 (warm)
                              180x40
                              270x11 (shoulder getting bad here. Done for today)


                              Shoulder Rotations With Cable machine


                              40x30 For 6 sets on each side without rest




                              May hold off on training this week. Will see about next week. Just going by feel


                              KILL THAT SHIT




                              Video below
                              Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                              Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                              Comment


                              • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                                Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                                Comment

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