Quiet Storm; The Rebirth of KB - My recovery journal

[KillahBee]

Sat, 4/28:

DB flat bench:
40sx10
x10
x8
x8

BB incline:
85x12
x10
x10
x8

Cable crossovers:
45x12
x12
x10
x10

Flyes:
80x12x4

Rev grip bench:
70x12x4

Cable tri ext:
45x12
x10

1-arm cable tri ext:
15sx12
x10
x8
x8

Tri mach:
100x12
x12

HIIT for 20 mins, L4, 12 30second intervals

RC was sore from the ART work yesterday. Haven't been able to really push on my chest day for a few weeks cause of it.

I think I may work on a little new routine for a month or 2. Thinking of adding in more core work and stability movements (will pull some good moves from "Core Performance")

 

[Smurfy]

nice job. what's a reverse grip bench press? what kind of flyes Are those you're doing?

 

[KillahBee]

nice job. what's a reverse grip bench press? what kind of flyes Are those you're doing?

Really? It's when you literally do a flat bench press but reversed grip (so your palms are facing IN, towards your head). It's great for the tri's

Flye machine.

 

[Smurfy]

Really? It's when you literally do a flat bench press but reversed grip (so your palms are facing IN, towards your head). It's great for the tri's

Flye machine.

oh fuck I'd drop the bar on my face/

 

[KillahBee]

oh fuck I'd drop the bar on my face/

lol, it takes a few rounds to get used to.

 

[nefertiti]

oh fuck I'd drop the bar on my face/

My first thought as well! If I'm doing barbell work for my tris I'll stick to skull crushers...

 

[KillahBee]

Sun, 4/29:

Hack squat:
90x12x4
increase to 100

Bench sq (body weight):
x15
x15

DB lunge on half-ball:
20sx10x3

Hammy curl:
65x12x4
increase to 70

Calf mach:
75x25x4
increase to 80

1-leg DB calf raise:
30sx12x3

Tried a few different things today and felt good. The hack sq feels a LOT better on my back than the leg press.

Going to work on messing with my split today. Traveling this week to Charlotte, Wed-Mon, so will have to work with whatever I have at the hotel gym.

Did my stretches also. Weighed in at 187. wtf, I need to make it my goal to get to 180 in the next maybe 3-4 weeks

 

[wwwdotdawn]

great thread. I am looking into having the surgery myself. my symptoms are the same as yours were. tried everything... sucks.... I planned to compete in figure this fall but it's not going to happen

 

[Phaded]

cool shit good luck with the recovery.. i'd hate to have that shit happen to my back.. did you get any sweet painkillers?

 

[KillahBee]

cool shit good luck with the recovery.. i'd hate to have that shit happen to my back.. did you get any sweet painkillers?

Thanks brother, appreciate that.

Some painkillers. But I don't really get off on pills, they don't have much of an effect on me (which SUCKED when I was younger and wanted to get all fucked up on em).