Please Scroll Down to See Forums Below
Quiet Storm; The Rebirth of KB - My recovery journal
- Thread starter KillahBee
- Start date
KillahBee
New member
Tu, 2/6:
Finally home from a 2-week biz trip. Was sick since Thu, so didn't do much training. Mad tired right now.
RC band warm-up
DB bench:
25x12x5
Pec deck:
55x12x4
Incline BB bench:
65x12x4
First time I have done any BB work since the surgery. Felt pretty good. This week I am going to get back into it with the routine I have been doing the last month or two. Began putting together a routine for the future, which will consist of more free weight and BB work, more weight and lower reps. Will look to start that routine next week.
Finally home from a 2-week biz trip. Was sick since Thu, so didn't do much training. Mad tired right now.
RC band warm-up
DB bench:
25x12x5
Pec deck:
55x12x4
Incline BB bench:
65x12x4
First time I have done any BB work since the surgery. Felt pretty good. This week I am going to get back into it with the routine I have been doing the last month or two. Began putting together a routine for the future, which will consist of more free weight and BB work, more weight and lower reps. Will look to start that routine next week.
SgtSlaughter
New member
Good shit maing
KillahBee
New member
awww, thanks GG! All anybody needs to do is just put the time / effort in and be patient. It ain't easy though....
Th, 2/8:
Seated DB curls:
20sx15
20xs12
20xs12
20xs10
Stand hammer crls:
15sx15
15sx12
15sx12
15sx12
supersetted with Forearm BB curls:
40x25x4
DB 1-arm tri ext:
15sx12
15sx12
15sx10
15sx10
Cable tri ext:
30x12x4
this felt fine, first time using cables since surgery
Ended with 15 mins on the stair machine, HIIT (w/ five 30second speed bursts). Level3
Th, 2/8:
Seated DB curls:
20sx15
20xs12
20xs12
20xs10
Stand hammer crls:
15sx15
15sx12
15sx12
15sx12
supersetted with Forearm BB curls:
40x25x4
DB 1-arm tri ext:
15sx12
15sx12
15sx10
15sx10
Cable tri ext:
30x12x4
this felt fine, first time using cables since surgery
Ended with 15 mins on the stair machine, HIIT (w/ five 30second speed bursts). Level3
KillahBee
New member
Sat, 2/10:
Leg pr:
0x12
60x12
70x12x3
Hammy curl:
40x12
50x12x3
DB lunge:
25sx10
25sx10
25sx8
1-leg DB calf raise:
25sx12x4
Calf machine:
45x25x4
DB shldr pr (std):
20sx12x4
Standing DB shrugs:
35sx25x4
BB front raise:
30x12x4
Hanging shrugs:
x20
x20
x15
x15
Behind back BB shrugs:
60x20
80x20
Even tho my back was sore (travel caught up to me), my earphones broke (training w/out MY music is intolerable) and my coffee tasted like balloon knot, it was a good morning. TRAINING IS FINALLY GETTING FUN AGAIN!!!
I will set up a whole new training routine this weekend for Monday. It will be a lot of new movements, a little heavier weight & lower reps, and will be a 4-day training split.
Somehow I weighed in at 182 today. I've been doing well with training and decent with eating the last few weeks. Figured I'd be down to at the elast 177 or so. Hmm, maybe it's the training with actual weight now. Or the creatine TEE HEE!
Also, I am pretty sure one of the female trainers wants some KB in her life. I NEVER hit on chicks at the gym, it's way too intrusive. Plus I just want to train and not talk to anyone. But I see this chick every Sat morning and I catch her looking at me quite often. So, either she thinks I'm interesting or is mentally making fun of me and my horrible "shrug face". I should probably approach her next week. She's Italian and has great hair. Wonderful ass too. So she passes the test.
Leg pr:
0x12
60x12
70x12x3
Hammy curl:
40x12
50x12x3
DB lunge:
25sx10
25sx10
25sx8
1-leg DB calf raise:
25sx12x4
Calf machine:
45x25x4
DB shldr pr (std):
20sx12x4
Standing DB shrugs:
35sx25x4
BB front raise:
30x12x4
Hanging shrugs:
x20
x20
x15
x15
Behind back BB shrugs:
60x20
80x20
Even tho my back was sore (travel caught up to me), my earphones broke (training w/out MY music is intolerable) and my coffee tasted like balloon knot, it was a good morning. TRAINING IS FINALLY GETTING FUN AGAIN!!!
I will set up a whole new training routine this weekend for Monday. It will be a lot of new movements, a little heavier weight & lower reps, and will be a 4-day training split.
Somehow I weighed in at 182 today. I've been doing well with training and decent with eating the last few weeks. Figured I'd be down to at the elast 177 or so. Hmm, maybe it's the training with actual weight now. Or the creatine TEE HEE!
Also, I am pretty sure one of the female trainers wants some KB in her life. I NEVER hit on chicks at the gym, it's way too intrusive. Plus I just want to train and not talk to anyone. But I see this chick every Sat morning and I catch her looking at me quite often. So, either she thinks I'm interesting or is mentally making fun of me and my horrible "shrug face". I should probably approach her next week. She's Italian and has great hair. Wonderful ass too. So she passes the test.
SgtSlaughter
New member
2 Italians make a right.
Good lifting bro... when it's fun, you know you're back in the groove.
You using old creatine monohydrate or creatine estyl ether? (spelling issues... don't copy and paste, lol).
Good lifting bro... when it's fun, you know you're back in the groove.
You using old creatine monohydrate or creatine estyl ether? (spelling issues... don't copy and paste, lol).
KillahBee
New member
lol, you're right on that one.Sarge_ said:
Micronized monohydrate. I had almost 3/4 of a tub left from AST, so figured I'd exhaust that before I went and bought a new type. Friggin Creatine - every time I turn around there's a new "type". Wasn't effervescent the hot topic a little bit ago?
SgtSlaughter
New member
Yeah, I'd use up what i had left too.
lol, I think I missed that "debute." ... I got back into training and using supps. when CEE (Creatine Ethyl Ester Hcl - straight off the bottle, spelled correctly) was out.
I left of lifting using VPT turbo or some grape junk creatine, original cell tech, and plain monohydrate in juice.
lol, I think I missed that "debute." ... I got back into training and using supps. when CEE (Creatine Ethyl Ester Hcl - straight off the bottle, spelled correctly) was out.
I left of lifting using VPT turbo or some grape junk creatine, original cell tech, and plain monohydrate in juice.
KillahBee
New member
Sun, 2/11 + New Training Routine:
Feeling really (good) sore today. Probably from the lunges, which I haven't done in forever. full of energy this morning so did some light cardio (bout 20 or 25mins on the treadmill, L3.8). Then a little stretching.
Worked on my new routine. I'm calling it Phase II of my back rehab. The basis of this split = switching things up to give my body something new, a lot of new movements/exercises to test the back strength, moving away from machines and in some cases using machines to get me ready for other movements I have not done yet (i.e. flat BB bench), increased weight, lower reps. I've tried most of these movements out already and feel 100% confident that I can handle them all. Will still analyze each training day and movement and make adjustments where necessary. THis is the perfect time to move into Phase II. I have been ON POINT with my training and eating and am feeling stronger, dedicated and most importantly, excited and happy about training again.
MONDAY
Std DB Pr
Smith Pr
DB Shrug
Hanging Shr
Rev Pec Deck
BB Front Raise
HIIT - Stair
TUESDAY
Leg Press
DB Lunge
Hamstring Curl
Calf Mach
Smith Calf +
DB 1-leg Calf
Std DB Bi Crl
Curl Mach
Cable Curl +
DB Hammer Curl
Forearm BB Curl
WEDNESDAY
CORE WORK
Treadmill
THURSDAY
DB Flat Bnch
BB Incline
Smith Flat
Pec Deck
Cable Tri Ext
DB Kickbacks
Tri Machine
FRIDAY
Pull Ups
PB Hypers
Upright Row
Lat Plldwns
Cable Rows
CORE WORK
HIIT - Stair
SATURDAY
Treadmill
A few notes:
- Where you see "+", it's a superset
- Sundays off to rest
- I will probably need to adjust my eating routine to this new training split. More carbs/cals, etc. Will see how my body feels as I go along
- Will also adjust the cardio as I go along (increase or decrease)
- Will still do stretches daily
- I need to sleep more. I was never a big sleeper (early morn type of person), but I need to allow my body to recuperate.
That's it. Very excited about this. Will start tomorrow.
Feeling really (good) sore today. Probably from the lunges, which I haven't done in forever. full of energy this morning so did some light cardio (bout 20 or 25mins on the treadmill, L3.8). Then a little stretching.
Worked on my new routine. I'm calling it Phase II of my back rehab. The basis of this split = switching things up to give my body something new, a lot of new movements/exercises to test the back strength, moving away from machines and in some cases using machines to get me ready for other movements I have not done yet (i.e. flat BB bench), increased weight, lower reps. I've tried most of these movements out already and feel 100% confident that I can handle them all. Will still analyze each training day and movement and make adjustments where necessary. THis is the perfect time to move into Phase II. I have been ON POINT with my training and eating and am feeling stronger, dedicated and most importantly, excited and happy about training again.
MONDAY
Std DB Pr
Smith Pr
DB Shrug
Hanging Shr
Rev Pec Deck
BB Front Raise
HIIT - Stair
TUESDAY
Leg Press
DB Lunge
Hamstring Curl
Calf Mach
Smith Calf +
DB 1-leg Calf
Std DB Bi Crl
Curl Mach
Cable Curl +
DB Hammer Curl
Forearm BB Curl
WEDNESDAY
CORE WORK
Treadmill
THURSDAY
DB Flat Bnch
BB Incline
Smith Flat
Pec Deck
Cable Tri Ext
DB Kickbacks
Tri Machine
FRIDAY
Pull Ups
PB Hypers
Upright Row
Lat Plldwns
Cable Rows
CORE WORK
HIIT - Stair
SATURDAY
Treadmill
A few notes:
- Where you see "+", it's a superset
- Sundays off to rest
- I will probably need to adjust my eating routine to this new training split. More carbs/cals, etc. Will see how my body feels as I go along
- Will also adjust the cardio as I go along (increase or decrease)
- Will still do stretches daily
- I need to sleep more. I was never a big sleeper (early morn type of person), but I need to allow my body to recuperate.
That's it. Very excited about this. Will start tomorrow.
