Walking Beast's Journal

[Cleevis HaralajoZe]

"I have been waiting for an hour!
You locked me up like an animal!
You damn leech sucking the money out, and then sending it to Israel so they can make bombs!
I NEED TO CALL MY SON!! YOU DON'T UNDERSTAND!"


- excellent quote from Law and Order, in which the Beast must understand.

[Cleevis HaralajoZe]

don't crumple find

you fucking baldman

[Walking Beast]

1-15-09 Thursday Chest,Shoulders,Abs (15 mins cardio)


Hit some PR's today on flat bench. Only did three sets of shoulders. Will do full shoulder routine by the end of this week. I also started 5x5 incorporated within the routine, not by itself. It is done after multiple sets to failure, so not fresh at all. Still serves its purpose and has helped me in the past to regain my strength with the reps on 315 and up. I could start cutting the reps short on the first light sets with 225 and 275, but since im progressing consistantly on those I will keep them going for a while. Also I am close to 40 reps with 225 and 20 with 275. Will post some update pictures after this post.

(193lbs after some water ,before meals)


Flat Bench Press:

135x20
225x35 3/4 (2 rep PR. Basically 36 reps. Inch short of lockout, but majority of reps are partial anyway)
275x17 (1 rep PR for last four years. Matching my all time best)
315x3 (weak)
315x3

5x5 Routine:

290x5
290x5
290x5
290x5
290x5

------------
225x20
185x39

Hammer Strength Incline Press:

270x16 1/2
360x3
320x5

Wide Chest Hammer Strength Press:

270x13
360x5
320x9

Seated Machine Flies:

190x20
250x15
305x8

Push Ups:

50

Pin Loaded Shoulder Press:

295x31
295x21
295x18

Three sets of maximum decline sit-ups for 35-50 reps.

15 mins cardio

See updated back shots below.

KILL THAT SHIT!!

[Walking Beast]

Here are a few recent pictures taken few days ago. Picts taken cold. Delts and back seem to be coming up somewhat more, but not back yet. Need to get picts taken by someone other then myself to really judge size increases. Too awkward:












KILLLLL

[chasebny]

Tris need to be brought up, as well, kill those forearms. Shoulders are very impressive.

[Walking Beast]

Tris need to be brought up, as well, kill those forearms. Shoulders are very impressive.

Appreciate the feedback!! True. Triceps and forearms always been a weak point for me. Ive been hitting them first in the arms routine for a while now and its been helping to bring them back. They are quite strong but never have the size Id like.

I used to do crushing grip training and got pretty strong with that, but never did much for overall forearm size. Now I just dont use straps during my heavy back workouts, unless doing DB rows. Started doing occasional forearm work on arm days too.

KILL THAT SHIT!!

[chasebny]

I like to strap up for all back work, then do gorilla curls to finish biceps and transition into forearms. Start with reverse wrist curls, then go to behind the back wrist curls. As far as tris, thats up to you.

[Walking Beast]

I like to strap up for all back work, then do gorilla curls to finish biceps and transition into forearms. Start with reverse wrist curls, then go to behind the back wrist curls. As far as tris, thats up to you.

I used to use straps for most of my back work. Im keeping the form a little stricter now too, to avoid reinjuring back. So if the weight is a little lighter its not really a problem. Plus grip hasnt been restricting me with back at all. My grip is still pretty strong from when I deadlifted with 730 using chalk (off lowest setting on power rack, bar behind legs).

I used to hit alot of exercises for forearms similiar to your routine too. They should start coming back just from heavy back work , hammer curls and bicep work. If they get too unbalanced ill give them more seperate training. In the past they came up with the rest of my arms. Im still not back to my old size yet.

My favorite for forearms is heavy forearm roller. Using 45lbs or more rolling it up and back down slowly.

KILL THAT SHIT!!

[Walking Beast]

1-16-09 Friday Biceps,shoulders,abs. (15 mins cardio)

Not too much bicep strain today but didnt go too heavy. :

(193lbs)

Alternating Dumbbell Curls:

35x15
60x23 (PR I believe)
80x10
60x10

Dumbbell Hammer Curls:

60x15
80x10
75x15

Standing Cable Curls:

150x25
150x16

Double Biceps Style Cable Curls: (weight is per side)

90x25
100x20
100x20

Barbell Curl:

95x15

Hammer Strength Front Military Press:

180x20
270x10

Dumbbell Laterals:

45x25

Dropset: (no rest)

55x15
45x15

--------

Front Dumbbell Raises:

45x15
55x7 (working around rotator pain in right shoulder)

Pin Loaded Shoulder Press:

295x54 (PR. Short rest pauses)
295x29

Four sets heavy weighted abdominal crunches: 35,35,35,21

15 mins cardio


KILL THAT SHIT!!

[Walking Beast]

1-17-08 Legs

Time constraints:


Leg Curls:

132x20
165x15
187x9
165x15

Leg Extentions:

99x20
154x50
198x50
220x50

[Walking Beast]

1-19-09 Back,Biceps,Lower Back, Abs. (15 mins cardio)

Hit some PR's on back today. Just a few light sets fucking around with biceps. Will train them again full later this week:

(193lbs)

Wide Grip Chin-Ups:

27
8 +25lb
8 +25lb
10 +25lb
15
12

Iso Low Row Hammer Strength:

270x25
360x44 (3 rep PR)
450x30 (3 rep PR)
540x10
540x8 (rope attaching sixth plate)

T-Bar Rows (chest supported):

135x20
180x18 (1 rep PR for last four years)
225x5

Low Cable Rows:

190x15
220x12
250x10
285x6 (35lb plate pinned to stack)
285x7 (possible PR)
285x5

Wide Grip Chin Ups:

7

Four sets of heavy lower back extentions, 20-35 reps.

Four sets of heavy weighted machine crunches. 20-35 reps.

Alternating Dumbbell Curls: (light to finish off)

40x15
70x8
60x10

Dumbbell Hammer Curls:

45x20
60x15
65x10

15 mins cardio


KILL THAT SHIT!!

[Walking Beast]

1-22-09 Thursday Chest.Shoulders,Traps,Abs,Lower back (15 mins cardio)


No records today on the bench. Completed the 295 5X5 mid workout though. Wasnt getting in enough food due to some issues. :

(190lbs)

Flat Bench Press:

135x20
225x35
275x16 1/2
315x4
315x3

5X5 Routine:

295x5
295x5
295x5 1/2
295x4
295x5 1/2
295x5
______________

300x2
225x16
185x35

Incline Bench Press:

135x15
225x8 (done strict, feet planted)
275x2 (done more straight legged, legs on prongs)

Incline Hammer Strength Press:

270x16
360x4 1/2
360x4 1/2

Wide Chest Hammer Strength Press:

270x15
320x9 1/2
360x6 1/2

Machine Flies:

190x25
250x10 1/2
305x8

Push-Ups:

46
Pin Loaded Shoulder Press:

295x30
295x19
295x22

Dumbbell Laterals:

45x40 (possible PR, unsure)
60x15

Dropset: (no rest between sets)

80x7
65x6
55x6-7
45x7
_________

Front Dumbbell Raises:

45x20
65x10
80x6
70x8

Dumbbell Shrugs: (fucking around, dbs only go to 100)

95x35
95x30
100x25

Three sets of heavy weighted ab crunches

Two sets of heavy weighted lower back extentions

15 mins cardio


KILL THAT SHIT!!

[chasebny]

Whats the idea behind putting a 5x5 after all that low rep work? Why not lead with it, then max after improving on the 5x5?

[Walking Beast]

Whats the idea behind putting a 5x5 after all that low rep work? Why not lead with it, then max after improving on the 5x5?

ThanX for the feedback. This is just temporary placement. Next week the routine goes right after my high rep work. After 225,275 to failure, then 300 for 5X5 and then the rest of the routine. I did it this way for now because 315 for reps is my main focus to get back again. However I do not want to cut out my higher rep sets yet since Ive been hitting PR's consistantly on those. Close to 40 with 225 and 20 with 275.

So I wanted to fuck with 315 some. It didnt matter now because the 5x5 hasnt become challenging yet, and I knew I could still get it after that shit.

Also it seems like whatever I hit 5x5 with Im good for atleast 8 reps with that weight on a straight set. So Im doing this to bring up my 315 for reps, back up to 12, where I was 4 years ago.

KEEP KILLIN THAT SHIT!!

[LOL]

Damn, that is some serious work