Quiet Storm; The Rebirth of KB - My recovery journal

[KillahBee]

Tue, 10/2:

Vegas was sick. Tons of fun. Paying for it now. Weighed 180 today. That's about 6 pounds in 5 days. Great. Fantastic.

Move prep and RC w/u

DB pr:

30sx10 (wu)
40sx10
45sx8
x6
x4
Change last set to 50?

DB incline:
40sx10
x8
45sx6
x4

Flyes:
105x10
x10
x10
90x12

Cables:
50sx12
x12
x12
x12

Dips:
x15x3
x12

Tri cable ext:
50x15x2
x12x2

Tri pushdowns:
45sx12
55sx10x2
Set 1 to 55s

RC REALLY bothered me today. Always seems to be worse after a few days of partying. Need to look up some ART guys tonight.

 

[KillahBee]

Th, 10/4:

Back down a few to 177. Some of the bloat left. Probably thru my anus.

Move prep & RC warmup

Hypers:
10x12x3

DB DL's:
30sx10x3

Pull ups:
x12x4

BO db rows:
35sx10
40sx8
40sx6
45sx4

1-arm lat plldwns:
55sx10
65sx8
x6
70sx4
Set 3 to 70s

T-bar rows:
45x10
55x8
60x6
x4

DB preacher curls:
25sx10
x8
x8
x6
20sx10

BB curls:
45x10
55x8
x6
x6
Last set to 60

Hi cable curls:
50sx12
x12
x12
60sx10
Set 2 to 60s

 

[KillahBee]

Fri, 10/5:

30 m treadmill, L5, sp 3.5, Random

stretches, RC strengthening

150 sit-ups

Side bends:
35sx15x3
increase these

 

[KillahBee]

Sat, 10/6 (Fri's w/o)

Move prep, RC warmup

Std db pr:
20sx10 (wu)
30sx10
35sx8
x6
x4
last set to 40s

BO side db lats:
25sx12x4

Upright rows:
55x10
60x8
60x6
65x4
set 3 to 65

Mach shrugs:
135sx10
145sx8
x6
x6
last set to 155s

Rev flyes:
50x12
x12
x12
60x12
set 3 to 60

Light db side raises:
10sx12x3
+
Front plate raises:
35x10x3

Hack sq:
90x10
130x10
140x8
140x6
160x4

Leg raises:
80x12x2
90x12x2
set 1 to 90

Lying ham curl:
65x12
x12
x12
x12
+5 lbs

Std ham curl:
150x10
165x8
180x6
180x6
last set to 195

Calf sled:
200x15
250x15x3

Standing calf raise:
225x20x4

Good day. ANyway, besides the nagging RC issue (and in spite of) I really feel like I'm getting a lot stronger and starting to see some small physical evidence of my work. Not much, but it's something.

 

[KillahBee]

Mon, 10/8:

RC w/u

DB pr:
30sx10 (wu)
40sx10
45sx8
x6
50sx4

DB incl:
40sx10
x8
45sx6
x4

Mach fly:
105x10
x10
x10
90x12

Cables:
50sx12x4
[/B]increase to 60s

Dips:
x15x3
x12

Tri ext:
50x15x2
50x12x2

RC was really hurting today. Had to train in the morn cause I have a flight to NY (there thru Friday).

Just got my insurance fixed w/ work, so I gotta go see a sports doc next week for this RC. There's clearly something bad going on. My hope is that it's not a full tear, considering I can still train (with pain, but not excrutiating). But shit, in the 3 or 4 years I have had the injury I've done it all - stretching, strengthening, time off, ice, PT, ART, you name it. Maybe a cortisone shot will help? I don't know, but I'm not taking time off at this point, I've come too far.

Alright, the next 3 days I will try to get some form of activity in the hotel gym. Or maybe I'll tag a few chicks at work

 

[KillahBee]

Tues, 10/16 (mon's w/o):

Movement prep & RC warmup

DB pr:
30sx10
40sx10
45sx8
x6
50sx4
set 30 to 50s

DB incl:
40sx10
x8
45sx6
x4

Machine flyes:
105x10
x10
x10
90x12

Cables:
50sx12
x12
x12
x12
increase to 60s on the regular cable machine

Dips:
x15
x15
x15
x12

Tri ext:
50x15x2
x12x2

Pushdowns:
55sx10
x10
x10

 

[KillahBee]

Thu. 10/18 (wed's w/o):

Move prep

NO RC WARMUP

Hypers:
10x12
25x8
x8

DB dl's:
35sx10
x10
x10
add a 4th set

PU's:
x12x4

BO db rows:
35sx10
40sx8
40sx6
45sx4
set 3 to 45s

1-arm lat plldwn:
55sx10
65sx8
70sx6
75sx4
set 1 to 60s

t-bar rows:
45x10
55x8
60x6
60x4

DB preachers:
25sx10
x8
x8
x8
20sx10

BB curls:
45x10
55x8
55x6
65x4
set 3 to 60

Hi cable curls:
60sx10
x10
x8
x8

So, I didn't do RC warmups today and my RC didn't hurt as much as it normally does. Odd, probably a freak occurence, but will do the same on sat and see how it pans out. I feel like my arms are getting thicker. I got shit for peak on my bi's, but overall they are looking fuller, thicker.

I'm fucking tearing thru weights since I moved to heavier lifting w/ lower reps. Seems like almost every week I am adding on almost every movement. Ain't gonna lie, feels fucking great.

 

[KillahBee]

Fri, 10/19:

I just went for a run...outside. Very odd. I don't run, I DETEST it. But ya know what? I live in beautiful SoCal, so why not take full advantage of the outdoors instead of driving to the gym for the treadmill.

No clue how far I went. Prob 2 miles. I'm running on 5 year old shoes, so need to buy some new runnin sneakers.

 

[KillahBee]

Sat, 10/20 (fri's w/o):

Movement prep. NO RC W/U

Std db pr:
20sx10
30sx10
35sx8
x6
40sx4

BO db lats:
25sx12x3
30sx10

Upright rows:
55x10
65x8
x6
70x4

Rev flyes:
60x12x2
75x10x2

Shrugs:
135sx10
145sx8
x6
155sx4
switch over to DBs. been using this little machine/plate holder thing. not stoked on it 100%

DB side raises:
10sx12x3
+
Front plate raise:
35x12x3

Hack sq:
90x5
140x10
x8
x6
160x4

Leg raise:
90x12x4
set 1 to 100

Lying ham curl:
70x12x4

Std ham curl:
150x10
165x8
195x6
x4
set 1 to 165

Calf sled:
200x15
250x15x3
set 1 to 250

Standing calf raise:
225x20x3
240x20
set 1 to 240

 

[KillahBee]

Mon, 10/22:

Move prep

DB pr:
30sx8 (wu)
40sx10
45sx8
50sx6
50sx6

DB incl:
40sx10
40sx8
45sx6
50sx4

Mach flyes:
105x10x3
90x12

Cables:
60sx12x4

Dips:
x15x3
x12

Tri ext:
50x15x3
x12

Pushdowns:
55sx10x3