Quiet Storm; The Rebirth of KB - My recovery journal

[KillahBee]

Sun, 4/22:

30 minutes on the treadmill, L3.7. Ended up being at about 111 HR. Need to increase time to 45 mins and HR to around 125.

Did all my stretches and my core work. Core work =

PB walk-outs (with back on the ball)
PB pelvic tilts / holds
PB walk-out into a push-up
On all fours, extend opposite arm/leg and hold
Walk-outs with the band (fr, back, sides) and holds
SI joint leg lift while on stomach
On stomach, raise opposite arm/leg
Pelvic tilt against the wall (I think the wall was getting moist in the panties during this one)
Upward dog hold

 

[Smurfy]

what's PB?

 

[KillahBee]

what's PB?

http://www.ebaumsworld.com/2006/06/peanutbutter.html

(physio ball)

 

[Smurfy]

http://www.ebaumsworld.com/2006/06/peanutbutter.html

(physio ball)

i never got the humor in that peanut butter jelly time thing.

i've never used a physio ball. i've seen them though, and I've tossed them out of my way in the gym.

 

[KillahBee]

i never got the humor in that peanut butter jelly time thing.

i've never used a physio ball. i've seen them though, and I've tossed them out of my way in the gym.

I used to fucking love it.

The ball is an AMAZING tool, just like you. For reals, I could probably design an entire training routine with only that ball (and DB's of course).

 

[KillahBee]

Mon, 4/23:

Seated DB pr:
30sx12
x10
x8
x8

Standing smith press:
75x12
75x10x3
First time doing these standing, good change of pace

Shrug machine:
90sx20
x15x3
Tried the machine instead of the DBs for a change of pace

Rev flyes:
65x12x4

BB front raise:
40x10x3

Ended with 13 mins HIIT, with 10 30second intervals

 

[KillahBee]

Tues, 4/24:

Hypers:
10x12x4
Increase

Cable Rows:
70x12x4

Lat plldwns:
75x12x4

Upright rows:
55x10x4

Std DB curls:
25sx10
x10
x8
x6

Curl mach:
65x10x4

Hi cable curls:
25sx10
x8x3

DB hammer curl:
20sx8x3
+ Forearm BB curls:
40x25x3

Right RC bothered me a lot today. Fucking A.

Weighed in at 187

 

[Scotsman]

Good work maing. But seriously broheim go get that shoulder looked at. You don't want to risk that getting worse and hamstringing your progress with your back. You might have some scar tissue build up or some such that needs some work done.

Cheers,
Scotsman

 

[KillahBee]

Good work maing. But seriously broheim go get that shoulder looked at. You don't want to risk that getting worse and hamstringing your progress with your back. You might have some scar tissue build up or some such that needs some work done.

Cheers,
Scotsman

Yep, I'm going to try and get an ART session set up. Will call today.

 

[Subzeero]

great job. subscribed and will read daily.