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Walking Beast's Journal

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  • About to hit the second half of yesterdays routine. Delts and traps. Mostly traps. Probably no overhead pressing. I get that in with chest, and I have to be careful with frequency on that shit now, due to my spine being tight as fuck lately.

    Maybe some strict side lateral type of work, trap focused laterals (again. Already hit em on chest day, but usually hit them twice weekly), and finish off with rear delts.

    May not be in videos since this is a common movement. I dont often film them since its done in a dropset and I move to different parts of the rack. Also there is no record attempts or anything. Its just to swell the fuck out of my traps. I have multiple sets of them filmed throughout the 700 or so videos on my youtube, so its not especially needed to film. Maybe Ill film something.

    Next is either legs or arms.


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

    Comment


    • Full delts and rear delts (trap focused laterals , overhead pressing and side lateral work)




      Mid volume, Light to moderate weight






      I was able to give more attention to delts today. I only completed the back portion of yesterdays session due to gym closing early. The back portion was a shit session but better than nothing. Its good sometimes because I need to maintain joint integrity for another 9 weeks to complete this growth phase. So its not bad to occasionally hit lower volume/intensity.


      I added an extra training day this week to make up for that, by doing delts today. I decided to hit overhead pressing for a second time this week. I hit it with chest as well.


      During this growth phase I may go back to hitting overhead pressing twice weekly, and a delt day for more volume on the delts. My delts recover extremely quickly and rarely get very sore. One of my best areas and very resillient to abuse, much like back.


      Spine is super stiff so Ill stick to the nautilus overhead for my pressing work. Still tough on spine but managable. Maybe mix in some harsher movements when possible.


      In the style of stricter movements, I did nautilus overhead press by keeping my back flat against the back support, for the most part. I also did full reps again today. I didnt go above 590 or loosen the form because I just wanted to pump the fuck out of my delts and focus on growth, rather then overstrain my spine today. No record attempts today.


      Other than that I filmed some other sets to show what I did. Nothing stand out today. I am semi serious right now with training and eating. Not extremely dedicated right now. I think itll be enough though. Im aiming for 300 protein daily and will take weekly averages as well as a 10 week average to compare for future growth phases, see how I react to different protein intakes.


      I wont bother counting all my nutrients like I did in the past. Only protein. Calories are gonna be lower because Im trying to grow cleaner now. Maybe even get leaner.


      I should be in the 250-300 range for my average intake of protein. If thats not good enough I may push it farther during this phase. I expect around weeks 4-6 to possibly be filled out and begin slowly adding new muscle, if things go well.


      I still have legs and arms this week. Then I will begin week 2.


      I should start filling back out soon. I just got off of a very half assed maintenance phase. This is really my first week being semi serious with this shit and trying to grow again.




      I think I may have figured out whats fucking up my stomach. I just remembered that Ive been adding beta alanine to my intra workout drink a few weeks ago. Im also now training more days per week. Beta alanine really fucks up my stomach and tears it up. As much as it works for muscle endurance. This may easily be the cause. Its bad enough my intraworkout drink has creatine as well. This is why I never was big on supplements. Expensive to keep up with, when I didnt have the funds in the past, and very harsh on my fucked stomach. Ill try eliminating the extra beta alanine and see if it helps. Then maybe Ill bring it back in since its managable. Its just a nuissance now as Im always very bloated and have stomach pain. It can interfere with eating.


      Intensity, volume and frequency is all being taken up a few notches as well for this growth phase. Main change being the diet increase.


      226 lbs after meal






      Strict Nautilus Overhead Press (Full reps. Seat set to line below 9. Strict in the sense of keeping back flat against back support. Usually sit more towards the edge)


      No rest til line (Warm ups)


      90x40
      180x20-30
      270x20
      360x8


      Some of the lighter sets may not be full reps, this is just a warm up
      -------


      450x10 (warm up)
      500x13 (warm up, see video)
      540x12 (See video)




      No rest til line (See video)


      590x3
      540x5
      450x6
      360x8
      270x8
      180x20
      -------






      Dumbbell Laterals (trap focused version)




      No rest til line (warm ups)


      45x30
      60x10
      55x10
      -------




      No rest til line (See video)


      80x21
      70x10
      60x10
      45x10
      ------


      Cable Laterals (Added some side delt shit)




      KILOGRAMS for these, super light




      10x10 (matched on both sides for each set)
      10x10
      15x10
      -----


      No rest til line


      20x10
      15x10
      10x10
      ------


      No rest til line


      20x10
      15x10
      10x10
      ------


      Reverse Machine Fly


      Holds and Long Holds on each rep


      no rest til line


      135x20
      220x10
      ------


      No rest til line


      265x10
      205x10
      175x10
      145x10
      -------


      Matrix Seated Machine Lateral (Seems to be new machine. Good pump. Will be adding these in)






      No rest til line


      30x20
      80x20
      120x10-20


      warm ups
      --------


      160x20 warm up


      No rest til line (see video)


      208x20 (stack)
      168x20
      138x10
      100x20
      -----------






      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


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

                Comment


                • Yesterdays intake




                  cereal with milk for first meal, (20)(20 oz skim milk)(50)


                  2 small tv dinners for second meal, (76)


                  Big100 metrx protein bar for third meal, (107)(20 oz skim milk)(137)


                  17 1/2 ounces tilapia for fourth meal, (229)(6 slices
                  of cheese)(259)


                  big100 met ** bar for fifth meal, (290)






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

                  Comment


                  • I post this every so often, to save backtracking for those checking out the journal.


                    Just some easy preparation advice. I hate to eat and cook, so I have a few goals when it comes to eating. Consume the shit as quickly as possible and prepare it as quickly as possible.


                    I use the foreman grill to cook my beef. With that I use two sheets of aluminum foil over the cooking plates (top and bottom). This means you can throw out the foil and dont have to clean the plates. It can take a little longer to cook the food but its easier in the longterm.


                    Make sure you cut them or tear them so that the foil doesnt go over the fat catching tray. Otherwise your counter will be flooded with fat. Something to keep an eye on.


                    Other than that, preheat and cook regularly. Just check on it, and flip the meat sometimes.


                    I cook 3 large hamburger patties at once, since its all that fits. Once its cooked, I spread bbq sauce on each patty. I then stack the patties. I stick a fork through the stack. I bite into the stack 3 patties at a time. Full mouthfuls. Its very easy to cook and consume. Not alot of chewing. I avoid food that requires alot of chewing.




                    I have stacked 6 regular patties using this method and the consumption of all 6 is quick this way.




                    Another method I use is for tilapia. I get the individually bagged tilapia. At walmart you can get some sewer raised tilapia for 10 or 11 bucks for 4 lbs.


                    I fill a medium to small pot with water about 1/2 way, maybe a little higher. I let it boil first. Once the water is boiling I throw in the tilapia in the bags. I dont remove them from the bags. You can put as much as you want, that fits.


                    I easily fit 17 1/2 ounces in a medium pot yesterday, with room for a little more.


                    In about 2 or 3 minutes they should all be white and floating at the top of the pot. Thats basically done. Just cut them out of the bags and drop it into a bowl. I usually eat meat from bowls or cups. This prevents it from moving all over a plate. I use a large spoon to eat alot of meat, including tilapia. I can get large mouthfuls quickly this way.


                    With the stack of beef patties a fork is fine, down the middle of the stack. Just eat it like that.


                    Its important when you are eating alot to minimise the time it takes to consume and prepare meals. Otherwise you are wasting time you could be using for something more useful.


                    I can still take long to eat , but this reduces it by alot.


                    For the shrimp I get it pre coooked and just rinse and remove the tails. Not the cheapest meal but easy to get down.


                    Also reccomend the fairlife milk. Lactose free and 50 percent more protein than regular. Drinking that througout the entire day is a huge help and keeps your body constantly fed. I dont wait between meals. I eat continuously throughout the day when possible. Or atleast consume milk.


                    An extremely easy meal to prepare, is a few scoops or protein powder mixed with instant oatmeal and some water in the microwave. I dont do it often because protein powders give me bad acid these days, but it works. I use the big100 met ** protein bars currently because they have 410 calories each. Those have been very useful in filling in gaps too. Too expensive to order online though. Comes out to about 2.50 a bar or 3 dollars. At walmart they come in packs of 4. It comes out to about 1.50 a bar.




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

                    Comment


                    • About to hit arms. There is 2 areas where I can aim for PRs with triceps. Either the tricep only dumbbell press or pressdowns (usually curved bar). I will probably go with the tricep dumbbell presses as the first movement and aim for 100x34-40 and maybe 110x23-30. Of course if my strength increase is higher Id go above that range, but I dont expect that in my first week eating heavier again.


                      After that it will most likely be alot of cable pressdowns to pump blood in the triceps.


                      Curling will be mostly SUPER light and focused on contractions, holds, etc, most likely. Still have to let my biceps heal. Theyve been real tender for many weeks. Destroying them would mean back work is majorly compromised as well. Its very strange how my muscles feel. Its not like your typical muscle soreness or muscle strain. Biceps just stay very tender. I have alot of nerve issues with these disc ruptures, impingements etc. Sometimes I have to discern a false pain signal from a real one. I can train through pain no problem , I just have to make tactical decision of when to do so. Sometimes it works out, other times it can end up bad.


                      I should have some videos atleast afterward


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

                      Comment


                      • Arms




                        Light and low volume






                        Biceps were tore up as fuck prior to the session. Down to the bones in my arms. I stuck with light weight and focus on contraction, high reps.




                        For triceps I hit two PRs with the tricep only dumbbell presses. Elbows were clicking bad so the reps were more fucked up than usual and painful. With elbows slightly dislocating on many of the reps. Thats the only thing slowing my strength down with the movement for now. Regardless I banged out 100x35 and 110x24.


                        Elbows were worse afterword, so I just focused on contractions and holds for the cable work for triceps afterward. There was some friction with the stack loaded up to 300 lbs. Its hit or miss with that issue. Not severe though this time.




                        226 lbs after two small meals




                        Tricep Only Dumbbell Press (elbows tucked, palms facing)




                        45x75 warm up only
                        75x20 same
                        100x35 (PR, see video. Elbows clicking pretty severely. Made the set painful and fucked up the flow of the set)


                        110x24 (PR , see video. Same issues)




                        Straight Bar Pressdowns


                        KILOGRAMS for pressdowns unless noted


                        no rest til line (warm ups)


                        35x70
                        65x20
                        95x10
                        35x20 Strict Dumbbell Curls (palms facing front, holds at top, no twisting)
                        ------


                        Elbows were irritated from the clicking during the previous movement.




                        Curved Bar Pressdowns


                        95x20 (210 lb stack. Warm up only)


                        No rest til line


                        300 lbs x 10 (some friction with this set and 255 lb set, with extra plates on stack)
                        255 lbs x10
                        95 (kilos again) x10
                        80x10
                        65x10
                        57x10
                        -------




                        V Bar pressdowns


                        KILOGRAMS


                        no rest til line (warm ups)


                        65x20
                        95x10
                        -----


                        No rest til line (Down the stack one plate at a time)


                        95x10
                        87x10
                        80x10
                        72x10
                        65x10
                        57x10
                        50x10
                        42x10
                        35x10
                        30x10
                        25x10
                        20x10
                        --------


                        Most reps contracted hard and held at bottom with tricep cable work




                        One Arm Cable Pressdowns


                        KILOGRAMS


                        Didnt count these but started at 20 kilos, alternated each side for 10 reps and worked up to 35 kilos (up the stack), then back down again to 20 kilos.


                        At the 35 kilo mark the reps may have reduced to 5 per arm.


                        Incline Dumbbell Curls


                        35x50 (Brief rest pauses. Holds at the top)
                        45x15 (brief rest pauses, holds at top)




                        Biceps were real torn up so I was very limited with weight and volume.


                        Seated Cable Curls


                        No rest til line (holds at top)


                        25x20
                        ??x10
                        80x5
                        ------


                        No rest (same style)


                        70x10
                        60x10
                        50x10
                        ----------------




                        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


                            • Yesterday's intake


                              Cereal with milk for first meal,(Plus rest of yesterdays milk)(50)big100 met ** protein bar for second meal,


                              (81)1/2 a pastrami sub, fries and 11 chicken wings with blue cheese for third meal


                              Big100 met ** bar for fourth meal, (181)(18 oz skim milk)(211)




                              211 grams protein






                              Dropped by my uncle's place yesterday. Since I wasnt home I didnt keep up on the protein like usual. I ate one pretty large meal though. He was a former "mass monster" and it was always like a tradition that we would train and then binge all day on food. I havent trained with him in a while but we still place big orders when we meet up. We used to hit 3 or 4 fast food chains and pile the shit on the coffee table and just consume it through the day. He also cooked some clean meals like egg whites and grits, lean turkey, etc.


                              He was always much more standard with bodybuilding. Flexible as far as eating high calorie fast foods and shit like that, but mixed in with eating every 2 hours. Mostly clean meals every 2 hours and maybe one big binge meal , usually after training. When he got contest ready he would of course eliminate carbs. My digestion is fucked up so my style with eating was always different. As shown it varies by the day. Days rarely look the same for me. By the time I trained with him, he was at peak size. Anywhere from 230-285 depending on when it was. His training involved NO rest between sets EXCEPT when it was my turn to hit the set. We alternated. Whenever possible he set it up so that there was NO rest. Meaning alot of cable and dumbbell work could be done simultaneous, not waiting. In 45 minutes to an hour a massive amount of volume would be completed. It was much lighter but pump style all the way.




                              I only trained this way when I trained with him. Many times on and off throughout the years. My first time being when I was 17 or so at world's gym. I remember feeling like nothing next to his 23 inch arms, massive traps, etc. My intensity meant that I kept up though. I was always much stronger than my size would indicate. Mostly because of mental tenacity.


                              However that style was not really productive for me at the time. He already had many injuries and was maintaining peak size. He put in all the ground work. I still had to put in that heavy work with long rest between sets, massive volume, etc. I didnt have any benefit of anabolics either. I went through phases where we trained regularly but mostly I trained in my own way on my own. I had to get in the heavy work and build that foundation first. Now in my mid thirties I can respond to pump type of training. Much different scenario now though.


                              Of course now Im just trying to gain clean muscle. I dont have that metabolism anymore. I needed calorie dense food back then. Not anymore.


                              Today should be back to more protein focus over calories. Ill hit legs shortly as well. See what my knees can handle today without destroying them.


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

                              Comment


                              • Attempted legs








                                Left knee still fucking with me bad. Worse than last week. Every rep was painful on the left side and my right leg was absorbing the bulk of the resistance.


                                Training through this type of pain usually makes shit worse. Ive ruptured 6 discs through training, so I know about pushing beyond the breaking point. Legs training is not really a part of my current goals, so it doesnt matter too much.


                                I will try again next week and maybe double the naproxen dose. 440 mgs probably wont do much, but I can try 880 in two doses prior. Maybe take all my daily tramadol prior to the session as well. Taking down inflammation would be the main thing though. Pain is not the issue. Naproxen can help sometimes, depending on severity.


                                Overall a worthless session but Ill do what I can, within reason. If I cant walk thats going to fuck up my training. Ill likely take a break in that case.


                                Bodyweight is rising up slowly in the first week of eating heavier. Higher protein intake basically. Not massive calories. This is a new approach for me. Usually my weight would be up alot more by now. Its good that its slower since that indicates more quality weight usually.


                                This is still a clean growth phase. Nine more weeks left to the phase. Next session will be chest/shoulders.


                                I found a good use for my protein powder. Havent been able to drink it without major acid issues. Making it into a pudding was ok but still had issues. No real issues today when I mixed a scoop of MTS whey into 3 packets instant oatmeal.


                                Made for a great pre training meal too. Clean carbs and protein. I can try adding two scoops at some point, but one is not a problem with the 3 packets.


                                FIGURED OUT WHAT WAS FUCKING WITH MY STOMACHE. THE EXTRA BETA ALANINE THAT I RECENTLY ADDED TO MY INTRA TRAINING DRINK. I FORGOT ABOUT IT IN THE LAST FEW WEEKS OF ADDING IT. WAS TRYING TO FIGURE OUT WHY MY STOMACHE WAS BURNING ALL DAY LONG AND BLOATED. ELIMINATED THE BETA AND NOW IT FEELS LIKE USUAL AGAIN.


                                I DONT NEED SUPPLMENTS ANYMORE ANYWAY. ITS VERY OPTIONAL. I CONSTANTLY INCREASE STRENGTH AND SIZE WITHOUT THAT SHIT. THE HORMONE REPLACEMENT IS GOOD ENOUGH. ILL KEEP THE CREATINE AND AMINOS, CARB POWDER IN MY INTRA DRINK THOUGH. MUSCLE ENDURANCE IS ALSO NO ISSUE AS I BELIEVE THAT IS ALL MENTAL. COMES DOWN TO DRIVING THROUGH THE PAIN. MY MUSCLE ENDURANCE IS GOOD ENOUGH FOR WHAT IM DOING NOW.


                                227 lbs after meal




                                Attempted leg extentions. Immediate pain in left knee. Could tell it would be a bad idea.




                                Seated Leg Curl


                                No rest til line (warm ups)


                                95x30
                                130x10
                                -------


                                150x10




                                No rest til line


                                170x5
                                150x10
                                110x10
                                90x20
                                ------


                                Hamstrings tight as fuck but atleast trainable.




                                Cybex Squat Press (Sharp knee pain in left knee on every rep. Deep reps)




                                Not to failure. I felt all knee pain and very little muscle stimulation. Too light for me to really do anything with.


                                300x60 warm
                                400x50 warm
                                400x40 (Stayed with warm up weight. Knee fucked up)
                                400x40 (same)




                                Hip Adduction


                                no rest til line


                                warm ups


                                70x50
                                150x20
                                190x5
                                ------


                                no rest again


                                205x10
                                165x10
                                145x10
                                125x10
                                ------


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

                                Comment

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