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Walking Beast's Journal

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

    Comment


    • About to hit some chest. Seem to have some type of stomach virus or illness. Tried to flush it out with the stims since they have a laxative effect. Hopefully no interruptions during training, but impossible to tell.


      Unsure yet which movement Ill focus on today. Thinking of incorporating some lighter sessions for my joints again. Looking at possibly targeting 100x50 on incline dumbbell presses, 125x25-30 is another possibility. The hammer strength inclines have been building some new mass with the constant tension style it seems, but 540 lbs is alot of pressure to put on strained joints and muscles every week. Undecided yet though.


      Even though I cycle alot of movements, and am not always consistant with the same movements from week to week anymore, my strength continues to increase in ALL movements. Especially with pressing. Back I dont test progressive resistance anymore (will snap something). Reason for that is that building the new muscle increases strength in all similiar movements. So I dont need to focus on one movement to break new records, though it is always an added benefit. Part of that is a mental aspect too, and contracting for a specific movement more efficiently. Slow growth is the focus now but I still like to hit PRs on pressing movements, high rep or otherwise.


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

      Comment


      • Chest and a few sets of side laterals (trap focused version)


        Strength and size is definately at peak level. Was going to hit dumbbell inclines for my light session (maybe 100sx50), but decided to hit flat bench since I havent done it in a year and a half. I hit flat bench very rarely since its tough on joints (smith inclines are worse), and I dont have a spotter. Without a lift off , 315 really fucks with my shoulder joints (moving it over into position), and I am unable to get in a position where I have good leverage. So my strength is much less, as well as I cannot go to failure.

        After my 135 lb set , it didnt feel as light as expected, so was unsure. However I knew that all my pressing strength has been increasing weekly and am at my largest muscle wise. When I repped 225 it felt ultra light. I have no doubt Im good for 60 plus reps now with a lift off and spotter. I cut it at 50 because I did not know how much lockout strength I would have left. Most of my power is from the bottom and mid part of a press.

        Regardless I was able to hit 50 reps which is 7 reps more than ive ever gotten without a spotter for lift off. Ive done 43 without a spotter, and 52 with a lift off and spotter present (no spotter assisted reps, just lift off). Ive done 52 with a spotter when I was 208 (212 clothed), as well as 315x23, 405x1 (pre exhausted), etc. So I knew with the extra strength now it wouldnt be an issue. Had I been benching consistantly I would be at much higher reps and weights, with a spotter, but this was the first time Ive touched the bench in a year and a half. Atleast according to my videos. I usually record it.

        That should put my bench strength in a similiar or even higher range. Since Im probably good for 60 plus with 225 at this stage. Wont be testing the heavier numbers anytime soon though. Im focused on growth now, and alot of pressing PRs are high rep. The lower rep shit will most likely be done on machines.

        Was going to wait til wednesday to let shoulders heal more, but they felt decent enough today. The laterals started to fuck with them so I cut those short. Have a stomach virus or illness today. Was eventually able to get out and train. No issues once in the gym.

        Ill continue to mix exercises and go by feel. Aslong as I tear up my chest it gets stronger on all movements, so it doesnt matter. Size is coming up, despite not eating as heavy as I normally would on a growth phase.

        Still taking 440 mg naproxen pre workout with mr hyde stims and 50 mg tramadol

        (239 lbs after meal)


        Flat Barbell Press (3/4 reps til end)

        Bar x Several hundred maybe (Stretching with the bar as well)
        135x30
        135x30 warm ups
        225x50 (PR for not having a lift off. Ultra light. First time benching in year and a half. Good for 60 plus but with a lift off. Lifting off myself puts me at bad leverage.)
        225x12 (slow pause reps, full lockouts)

        Feeling out right chest strain. Seems mostly healed. Left shoulder as well.

        See video for 225x50 set

        Incline Smith Machine Press (constant tension style. Down to about chin level and back up just short of lockout)

        Bar x ??
        135x30 (warm up)
        225x30 (mix of constant tension and full reps. Not to failure, warm up)
        315x11 (see video. Hit 20 fresh. May be good for 25 or so now fresh)

        No rest til line

        335x5 (didnt unhook the bar fully, so my wrists were in an unstable position for this set)
        225x15
        135x25
        ---------------

        Incline Hammer Strength Press

        90x40 warm
        270x21 warm

        No rest til line

        360x20
        270x10
        180x20
        ----------------

        Decline Hammer Strength press

        90x20 warm
        180x17

        No rest til line

        270x11
        180x11
        90x30

        Mostly full lockout reps or just short of and holds, slower reps, for the decline hammers. All the way down as well.
        ----------

        Just real light shit today. Wanted to just get some blood in the muscle and preserve joints.

        Dumbbell Laterals (trap focused version)

        Attempted these today. Havent been hitting em for several weeks. Fucks with my shoulder strains. Just a few light sets.

        45x30
        45x30

        No rest til line

        50x30
        45x10
        --------

        A little blood in traps. Didnt want to over stress the joint. Shoulders already got extra stress today with two of the harshest movements , incline smith and flat barbell.

        Next week Ill see about hitting records on incline dumbbell press, flat barbell bench, incline smith machine press or hammer strength incline press. Those are my main chest movements now.

        Been hitting pressing records weekly for the most part, for a while now.

        Videos below

        KILL THAT SHIT
        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


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

            Comment


            • Arms


              Light and medium volume.


              No major issues with elbows during tricep portion. Alot of pain initially curling the 45s. Inner elbows and bicep tenderness. Pushed through it and it started to numb out more. 440 mg naproxen with the tramadol pre workout seems to take some of the edge off. That and being more warmed up. Still dont have the power and endurance in my biceps right now. Would need to rest them for a while, but got some decent stimulation. Slow growth is the goal for now.


              (Estimated bodyweight 240-242 lbs. Scale was unbalanced today, estimated off of my digital scale)


              Curved Bar Pressdowns (range of motion on all pressdowns is mostly 90 degree angle (forearm to bicep) than back down and close to lock out or locked out)


              no rest til line


              60x100
              120x50
              160x5 (stack max)
              --------


              no rest til line


              160x30
              120x12
              100x10
              80x20
              ---------------


              no rest til line


              160x15
              120x10
              100x20
              80x10
              -------


              no rest til line


              160x15
              120x15
              100x15
              80x20
              --------------


              v bar pressdowns


              no rest til line


              100x40
              130x5
              160x3
              -------------


              no rest til line


              160x20
              120x15
              100x10
              80x20
              -----------


              no rest til line


              160x15-20
              130x10
              100x10-15
              80x20
              -------------------


              One Arm Pressdowns


              No rest until line (except when other arm is performing the movement)


              50x20 (matched on both arms)
              50x10 (same)
              50x10 (same)
              50x10 (same)
              50x10 (same)
              -----------------


              No rest til line


              60x17 left arm, 60x20 right arm
              60x7 left arm, 60x10 right arm
              -----------------


              70x5 left arm, 70x10 right arm


              Alternating Dumbbell Curls


              45x15 (slow, warm up. Alot of elbow pain from the start, but lessened as I went heavier)


              No rest til line


              65x8
              45x8
              ----------------


              No rest til line


              (see video)


              70x7
              60x5
              50x5
              45x4
              ----------------


              no rest til line


              see video


              75x3
              50x8
              ----------


              Alternating dumbbell curls with reverse curl negative


              no rest til line


              60x5
              50x4
              --------------


              no rest til line


              60x5
              50x5
              --------------


              no rest til line


              50x7
              45x5
              ------------


              no rest til line


              55x5
              45x5
              40x2
              ----------------


              Still waiting on MTS whey protein, Pro Bcaas (was taking intra workout) and pre workout explosion (to replace mr hyde stimulants)


              KILL THAT SHIT


              videos 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


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

                  Comment


                  • Largest arm is back up to 19 1/2 inches cold. Took a while for the arms to catch up with the rest of my size gains. Everything else was at its largest. I hit 19 1/2 back in 2012, so its nothing new. For whatever reasons my arms havent grown past that point. I think since they are one of the most stubborn areas they need the most consistancy. Some of the breaks i took may have set them back. Ive been getting to around 20 pumped for a while now , so clearly the arms are capable of expanding to that size.


                    As mentioned, higher volume and heavier weight is unlikely whats needed for them. As ive already torn the fuck out of them. If anything they may need less work so they can recover and grow. The indirect work they get from pressing and rowing, plus the high volume arm work may be cutting into thier ability to recover and grow. Ive been drinking alot of milk. 90 oz yesterday. Regularly around half a gallon. Since my appetite has been shit, thats always helped me grow.


                    If i dont get injured anytime soon i should be able to continue to grow everything. Progress has been steady lately. Weekly strength gains on my pressing movements, almost every week as well. Main goal now is just to keep the shit rolling.


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

                    Comment


                    • cold shot









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

                      Comment


                      • Just some things to consider when looking to add new muscle or overall body mass. Every little tweak and detail adds up over time. Simple things are the easiest to overlook. Based on my personal experience.

                        Milk. Id reccomend to anyone looking to add extra muscle or body mass to add half a gallon or more of milk daily. As a consistant added food source ontop of regular eating. This will add over 1000 calories, and close to 100 grams of protein. Based on CM's suggestion, Ive switched over to fairlife milk. Its sold at walmart. It has 50 percent more protein, 50 percent more calcium (I believe) than regular milk (according to the label).

                        Even if you dont have issues with lactose, this is the best milk to get , for the extra protein. Ive been using alot of the chocolate version lately, since my appetite has been shit , and ive been looking to make the eating part simpler for now. Been really growing by hitting 60-90 oz milk ontop of my meals. I feel I recover and heal better with half a gallon or more of milk daily too. The calcium should help with bone strength too, which is not a bad benefit. Drinking that much milk should also keep everything well hydrated. I dont drink water seperately, as I hate to drink it, so most of my hydration comes from the milk I take in. If you do have issue with lactose, like me, then this or lactaid should digest fine. I have zero digestive issues with this milk but cannot drink regular. However the fairlife claims 50 percent more protein and calcium, so Id go with that. 45 protein for a 30 oz glass. I got a bunch of cheap plastic 30 oz glasses at walmart. I fill that whenever I finish it, and do that throughout the day.

                        Peanut butter. I can easily take down 10 tablespoons of peanut butter in a sitting, between meals, and it gets stuck in the throat, meaning I use the milk to wash it down. This ends up being alot of calories and protein. Of course I also make a 2000 calorie shake post workout sometimes, 10 tbsp peanut butter, 4 tbsp olive oil, 2 scoops mts whey, 12 oz milk. Also around 100 protein.

                        Been doing some other shit like getting canned sardines and wrapping them in a few tortillas for easy meals. Alot of frozen food too. Been real lax and hardly even boiling fish or other protein sources. Just real easy shit for now. As mentioned I wanted to balance the routine and grow slowly for now.

                        These are some easy ways to go about it. Been working great for me now, as Im at peak size, strength (in pressing movements atleast). The other major problem I see in lifters is a fear of getting fat. I wont go into the issue of people undertraining (fearing overtraining) and under eating. Ive addressed those enough.

                        Fear of getting too fat is a big problem for people looking to add muscle, in most cases, I believe. There are a few benefits to carrying extra bodyfat that people seem to overlook. One is, it slows your metabolism. Instead of burning muscle for fuel, your body will burn the fat first. This means you can gain muscle and fat much easier. You also wont lose your muscle quickly. (its never truly lost, but it does deflate). Second, another huge benefit is added power. Fat around the muscle will increase your leverage and is a reason why powerlifters get fatter to lift more weight. Moving more weight over time, when fed properly, will lead to more muscle over time. Leaning out is mostly diet adjustments, and muscle should return even if you lose some muscle when dieting. You should be able to regain lost muscle before the fat returns.

                        The vain concern of looking ugly, or whatever it is, is reversible and fear of it can be a huge roadblock in adding new muscle. Something to consider. No need to get excessively massively obese, but it has more use than people think for adding muscle. Many people never add new muscle past a certain point because they are obsessed with adding lean muscle while staying lean. Both goals are completely working against eachother, and you sabotage your progress by doing this. Leaning out too often will also interfere with consistant progress. It can always be done later.

                        Adding new muscle is much more difficult than making dietary changes for a few months. As also mentioned there is many non cook food sources. Sardines, tuna, canned salmon, canned chicken, peanut butter, seeds, nuts, cottage cheese, string cheese, milk, sliced meats, canned chili. Some microwavable foods, high protein oatmeal (quakers protein oatmeal, or weight loss oatmeal by quaker, 10 and 7 grams of protein per packet), grits, cream of rice, cream of wheat.

                        Id reccomend making a list or just getting as many of these sources as you can stock up on. Always have that shit around, and constantly eat something throughout the day. Its much easier when you have the shit available and dont have to prepare it.

                        These are just some of the things I consistantly do , that came with my 20 plus years doing this shit, and made things alot fucking simpler.


                        KILL THAT SHIT !!
                        Last edited by Walking Beast; November 19, 2015, 05:37 PM.
                        Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                        Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                        Comment


                        • Milk doesnt affect my appetite in any noticable way. Thats why I believe that the more I can add the better for growth. Since it is ontop of my normal meals. Makes me piss alot but doesnt affect my appetite. If you add it in, try not to substitute it for normal meals. Do both.
                          Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                          Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                          Comment


                          • Luckyvitamin.com seems the cheapest place to order mts whey online. Free shipping as well.


                            About to hit some back in a moment. I will likely start off with chin ups again, and that will probably be the only PR attempt for back. A PR for my bodyweight atleast. Ill try for 22 plus reps. Everything else will basically be pure growth focused. Back is one of many areas where I dont test my limits of strength anymore. Way too easy to snap the connecting tendons (biceps).


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

                            Comment


                            • Back


                              Extremely light and low volume.




                              Energy was shit today. Shouldve ate something prior. Bad combination with the stims today. Elbows had alot of inflammation. Shoulders had some pain but not too bad.


                              Kept it very light. Just wanted to get some blood in my lats. Lats are scraping the lat pullover machine again, making it a tight fit. It seems to be more related to how I was resting my arms on the machine. Having my elbows in the pads , the machine closes in on lats more, arms extended and holding the metal bar, not as much. Though I had lost width, but the tape has been showing the opposite. Think that was the issue.


                              Hit 23 chin ups today. 2 Rep PR for being around this bodyweight. Should break 30 soon if I keep them in the routine, maybe back to 40 soon (hit 40 at 210 lbs). Closer grip may be harder as theres more range, but I cant do wide grip overhand without alot of pain in shoulders.


                              238 lbs before meals (had to estimate bodyweight by digital scale, gym scale still unbalanced)


                              Close Grip Chin Ups (palms facing)


                              140 lbs of assistance x 20
                              100 lbs of assistance x 15 (warm ups)
                              Bodyweight x23 (PR at this bodyweight. See video)
                              Bodyweight x13


                              Seated Lat Pullover Hammerstrength (plate loaded)


                              no rest til line


                              90x40
                              180x15-20


                              Holds mixed in. Hiatal hernia had some clicking so kept it light
                              --------


                              180x30 (alot of holds again)


                              Iso High Row Hammer Strength (plate loaded)


                              Not to failure


                              180x40
                              270x20


                              Mix of holds and regular reps


                              No rest til line


                              (only rest is when the other arm is performing the set)


                              Alternating arms


                              270x10 (matched on both arms, one side at a time)
                              270x10 (same)
                              270x5 (same)
                              -------------------


                              Alternating arms again

                              no rest til line


                              270x10 (both sides matched)
                              270x5 (same)
                              -------


                              Wider Close grip lat pulldowns (palms facing)


                              165x10 (long holds)
                              225x8 (same)
                              225x7 (same)


                              Low Cable Rows (narrow close grip handle, palms facing)


                              165x15 (long holds)
                              225x15 (same)
                              255x11 (same)


                              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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