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Walking Beast's Journal

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  • About to hit some back. Another maintenance session. Since Im lighter from the 2 week break, yet retained most all my muscular measurements, I should be good to break 32 reps on chin ups. Cant really say though. I know that one time I didnt train back for 3 weeks and came back at around the same strength. Back tends to retain its strength longer than my chest or even shoulders. Chest pressing loses strength the fastest of any area for me. Always been like that. Right now my chest training is just super high rep and low volume. Rehab work. The area may be mostly healed but I wont trust it for a long time and will do things like this for a while. I still feel some tenderness in the insertions of the muscle. The side of the chest. Maybe thats not the insertions, the fuck I know. No real armpit pain lately. I do know that the side area is where the 3 pops occured. So its an area of weakness and concern either way.


    Aside from attempting a chin up record (chin up records are relative to bodyweight. Did 43 at 200 or sub 200 lbs), there may not be any other record attempts. My shoulders are a little flared up and I want to save my joints for some dumbbell pressing records with shoulder presses and maybe even the tricep dumbbell press and flat db press, high rep shit. Maybe even bring back inclines. I just havent because they seem to be tougher on the injured area. My upper chest is flatter as a result. My chest overall is down in size as far as I can tell. I respond much better to HEAVY high rep sets. Not just high rep. I was doing 540 for 20 something reps on the hammer strength incline , I believe, constant tension style. Now Im doing 100s for 50 on flat db press. NO comparison there. 540 is way more damaging and effective for me. I was also hitting way more volume, movements and pyramiding up to 580 then back down. Cant afford to do that type of shit just yet though. Im sure I will go back to that eventually but I want more time to re inforce the area.


    Also I will try not to black out today. I dont know if its my blood pressure or what but have been getting very light headed after sets. That may also be a factor. Hopefully will subside soon.


    KILL THAT SHIT
    Last edited by Walking Beast; September 30, 2016, 10:57 AM.
    Journal: http://forums.musculardevelopment.co...ad.php?t=50558
    Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

    Comment


    • Back


      2 week break return. Maintenance/ Leaning phase.


      Tried for a record with chin ups but my technique was off. Itll come back quickly though. This is my second day back from a 2 week break. Should be close to 40 reps soon again since Im lighter now. My lats didnt even touch the elbow pads of the lat pull over today. Only one side was touching. Normally there is heavy friction that slows down the reps, lats scraping pads. I got a good stretch and pump toward the end on the pullovers. At that point lats were scraping again, but not like at full size. So I can tell my width is down a little. I was only out for 2 weeks , so by next week ill most likely be back to where I was muscle size wise. I lost some fat around my gut during the 2 week break and low eating. However I retained most of my muscle mass. I am actually leaner now with more muscle and can see a big difference in detail already. I added a little fat during the 4 1/2 week growth phase but filled out the muscle, so thats been retained, while the fat is back down to where it was before I started the phase. From doing some leaning out prior.

      Right now will just be training 3 times a week and eating 150-200 plus protein. Ive been over 200 the last few days. CLoser to 230 range. That is mostly from just eating when I feel like it. Not busting my ass. That will be more than sufficient to get leaner and hold my current muscle. Maybe even grow at a slow rate. Im still focused on getting leaner. My mind isnt into training right now so this is a comrpromise to keep shit rolling. Always best for me to be prepared for whenever I decide to start a growth phase. Its much more time and work to start off smaller from taking a full break. Best to maintain around peak size if possible.

      Shoulder inflammation is getting pretty bad. I should still be good for a few more weeks of dumbbell shoulder pressing, possibly. Ill try to hit a few records before switching to a different movement again for a while. Or I may switch sooner. They are mostly for fun since I never did them often. Its an easy opportunity to hit new records. I got way larger and stronger just with my usual high volume , high intensity, mostly machine pressing approach. Every movement is optional for me at this stage.

      I was experiencing dizziness again. That was the main issue again today. Ill try to push as far as I can without blacking out. Ive dealt with a worse version of this in 2010 on super drol. After I went off it took several months for that to go away. That was more severe though. I would feel like I was blacking out when I was about to go to sleep even. Between sets I had to take super long breaks as I would be seeing white and feeling like I was going to lose conciousness after each set. Its not that extreme this time around but Ill keep an eye on it.

      I did not push failure today on most of the movements. This issue is preventing that right now. Also I am trying to take shit easier on my shoulder joints so I can get in some good pressing work with the dumbbells. Ill still be aiming for strength records when possible, even on lower calories and leaning/maintaining.

      227 lbs after meal


      Chin Ups (close grip, palms facing)

      135 lbs assistance x 25 warm
      105 lbs assistance x 10 warm
      26 with bodyweight (See video. my body felt very light but my technique was off today. Ill re adjust as this is my second day back from a 2 week break)
      10-15 with bodyweight

      Low Cable Row (super dizzy by this point. Nothing from this point forward to failure. Also backing off on shoulder joints)

      135x20 warm
      210x16 warm
      240x15

      Mostly regular reps with some holds


      Hammer Strength Lat Pullover (plate loaded)

      no rest til line

      90x30
      180x20
      230x20
      ----

      again

      270x15
      180x20
      135x20
      90x20
      ------

      Lats expanded after some stretching and sets with the lat pull over. Scraping elbow pads toward the end. By next week they should be wider and create heavy friction. Thats how I can tell I lost width from the 2 weeks off. Itll be back by next week most likely.

      See video 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


        • Size coming back up from the 2 week break. Largest arm back to 19 1/4 cold flexed. Chest is at 54 3/4, almost back to 55 inches cold flexed (56 and 19 1/2 are peak measurements, but Im leaner now). Waist is still mostly down from the leaning phase prior to the incomplete growth phase I did. I only completed 4 1/2 weeks of a 10 week planned growth phase, then took 2 weeks off. However I am holding more muscle now at a leaner composition. So it wasnt a complete waste of time and broke some new strength records.


          About to hit arms. Will be my first arm session since the 2 week break. Just to get a good pump and send a good signal. Maintenance/ leaning phase, maybe even very slow growth for now.

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

          Comment


          • Arms


            First week back from 2 week break. Leaning/ Maintenance phase, Low volume, light



            All my muscle seems to have filled back out in the first week back, mostly. Arms back up to 19 1/4 and chest back up around 55 inches cold flexed. Peak measurements are 56 and 19 1/2 cold but Im leaner now. Waist is back down to where it was prior to the recent 4 1/2 week growth phase (ended it early). I would still like to bring it down 4 inches while maintaining as much muscle as possible. Ive lost 2 inches already and my muscular measurments have barely gone down. So I may have either gained some new muscle or just held onto what I had. Im doing it very slowly.

            Right elbow was clicking badly with the 110 lb tricep only dumbbell press. Ended the set early. Did about 10 reps with the click, then flared out elbow and it was fucking with my chest, which Im still rehabbing. Strength was about 4 reps down from previous best (new movement), but everything should be back by next week mostly. Should be good for some records next week. I lost very little from 2 weeks of no training and not eating for size or maintenance. Size wise its mostly back in the first week. My elbows tend to be like this for the first week or two coming back from a break but it subsides.

            Next session I may aim for some records with 125 lb dumbbell shoulder presses, 100 lb and maybe 120 lb. Full range reps again. Have to see how my shoulders feel as well. The dumbbell shoulder presses are starting to take a toll on shoulder joints, so soon I may switch up movements. It doesnt really matter since this is a leaning/maintenance phase for now.

            Records are to keep me motivated to train but dont need them to grow anymore, and maintenance is very easy.

            Have been getting the best tricep stimulation ive felt in a long time with the tricep only dumbbell press. My triceps are denser to the touch now. That could be because I got a little leaner but I think the extra stimulation may bring some new growth to the triceps longterm.




            228 lbs after protein bar and some milk


            Tricep Only Flat Dumbbell Press (palms facing, elbows tucked to sides)

            45x80 warm
            100x26
            110x12 (Right elbow clicking heavily for atleast 10 of these reps. Flaring the right arm to the side to take pressure off the elbow resulted in my chest contracting. Im rehabbing the area so I ended it early. Anytime I use my chest I warm it up heavily now. This is why I do my chest rehab work prior to any overhead shoulder pressing. Chest can easily contract or spasm during those movements.)

            See videos for 100 and 110 lbs sets

            Straight Bar Pressdowns

            No rest til line

            KILOGRAMS unless noted othwerwise for all pressdowns

            35x50
            65x20
            95x10 (210 lb stack)
            40x20 alternating dumbbell curls , palms facing entire time, holds at top
            -----

            No rest til line (See two part video. Camera cuts the shit into two videos)

            300 lbs x 12
            255 lbs x 15
            210 lbs x 10 (Stack, 95 kilo)
            80 (kilos again) x ?? (Can count them in video. Didnt bother)
            65x (same. Reps not important)
            50x30 (I believe)
            40x20 Alternating Dumbbell Curls, strict again, holds at top
            -----

            No rest til line

            300 lbs x10
            255 lbs x10
            95x10 (Kilos for the rest)
            80x10
            65x10
            50x30 (with the 50 kilo sets I regripped once or twice after very brief rest pause)
            40x20 Alt DB curl , same style, holds
            -------

            One Arm Cable Pressdown


            No rest except when switching arms
            25 kilos x 20 (each set is matched on both arms)
            30x15
            35x10
            42x3
            -----

            Triceps got heavily pre exhausted between the 2 week break and the tricep only DB presses. It worked well to prime them for extra stimulation.

            Upright Seated Dumbbell Curl

            35x20 (Long holds at top)

            No rest til line

            40x12 (long holds)
            35x8 Standing Alt Db Curl (not the palms facing style, but with a twist)
            ------

            Alternating Dumbbell Curls With Reverse Curl Negatives

            No rest til line

            55x5
            40x5
            35x5
            -----

            Left shoulder irritation so didnt go heavy with curls

            Dumbbell Hammer Curls

            no rest til line

            55x10
            40x10
            35x10
            -------

            again

            40x15
            35x15
            -------

            Incline Dumbbell Curls

            40x10 (with brief rest pauses. Arms real pumped at this point)

            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


                • 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


                    • About to hit chest rehab and delts. Hurricane is on the way so may fuck up training and eating next few days, weeks. Can never predict. Doesnt really matter, Id just get leaner on canned food. Ill see how my shoulder joints feel today. I should be able to get in atleast another shoulder dumbbell pressing session. Some possible targets today are 100x50 plus on flat dumbbell press, 100x22 on seated shoulder db press, 120x8,125x6. Will see how shit feels though. Second week back from 2 week break. Most of the size is back and strength should be atleast back for shoulder pressing. Chest takes a little longer to come back. Elbow clicking may be an issue too.

                      Blood pressure issue , or dizziness, whatever the fuck it is, seems somewhat improved. Ill see when I hit those sets though. I was able to perform a 4 minute dropset for arms yesterday without any heavy breathing, dizziness. Will see


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

                      Comment


                      • Chest Rehab And Shoulders (overhead pressing and trap focused laterals)


                        Second week back from 2 week break. Leaning phase/ Maintenance. Low volume.


                        A few more records today. Will see how much longer my shoulder joints hold up to dumbbell shoulder pressing. This movement is taking a toll so it may be time to switch movements soon. Ill try for some more records on db shoulder presses while they allow. This is really just a leaning/maintenance phase.

                        Second week back from 2 week break. Shoulder strength is already above where it was before the break, within a week of being back. Still using full range reps for the shoulder pressing work. Just to switch shit up. The dizziness issue was still there but MUCH improved. It seems to be fading out and should be gone soon.

                        Records today were seated db shoulder presses, 125x5,120x8,100x22. Flat dumbbell press strength still not full back. Hit 40 reps with the 100s, was at 50 before the break. Chest is slower to come back. Should be back soon. Still rehabbing the area and doing light shit for chest only. High rep mostly.

                        Hurricane is approaching, possibly by tommorrow morning. That may effect training and eating but has yet to be determined. Less calories isnt a problem now anyway since Im trying to lean out slowly.

                        Left shoulder is starting to get pretty inflamed though, so Ill see how the shit feels and adapt the routines based on that. Im only training 3 times a week now.



                        227 lbs after protein bar and 18 oz milk



                        CHEST REHABILITATION


                        Flat barbell Bench Press (Used for stretching and warming up only)

                        Bar x 200 with Stretches to each side


                        Flat Dumbbell Bench Press (3/4 style reps as usual with this movement)

                        50x60 warm up
                        100x40 (Still 10 under from before break, but should be back soon. See video)

                        Seated Dumbbell Shoulder Press (Full range reps. Bench is slightly inclined to take pressure off spine)

                        50x40 warm
                        100x22 (See video. PR, basically 22. A little short on the final rep.)
                        125x5 (PR. Camera collapsed. Video is just posted as a marker for me)
                        120x8 (One rep PR. See video. Still a new movement but these will come up fast aslong as I keep doing them. Shoulder joint will decide that. Will gain strength regardless of what pressing movement)
                        100x18

                        Nautilus Horizontal Chest Press (plate loaded)

                        Full range reps with Holds

                        No rest til line

                        180x20 barbell style grip
                        180x5 Inside palms facing grip (not pushing failure , rehabbing chest strains)
                        -------

                        No rest til line

                        270x8 barbell grip
                        270x5 inside grip
                        ------

                        No rest again

                        270x9 barbell
                        270x5 inside
                        180x10 barbell
                        180x5 inside
                        ------

                        Didnt do holds with the inside grip reps, or lock them out. These are tougher on the chest strains.




                        Iso Lateral Hammer Strength Shoulder Press (Full range)


                        90x40 warm
                        270x15 warm
                        360x15 warm


                        No rest til line (see video)

                        450x5
                        360x8
                        270x10
                        180x20
                        -----

                        Nautilus Overhead Press (plate loaded again) (Full range reps)

                        No rest (see video)

                        270x20
                        360x5
                        450x4
                        --------

                        No rest til line (see video)


                        540x7
                        450x3
                        360x4
                        270x5
                        ------

                        Got to be careful with pushing failure on these. Neck tightness.


                        Dumbbell Laterals (trap focused version)


                        no rest til line

                        45x20
                        65x10
                        -----

                        again

                        65x15
                        50x10
                        45x10
                        ------

                        Left shoulder joint burning heavily by this point. Ended it here.

                        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


                            • 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

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