Quiet Storm; The Rebirth of KB - My recovery journal

[Miss24k]

 

[KillahBee]

Seriously, 24k - that pic I commented on in ur log = DANGEROUS. Please send full poster-size version ASAP.

Fri, 8/3:

Zercher Sq:
45x12
65x12
x12
x12
75x10
75x8

hack sq:
90x12
x12
x12
x12

Lying ham curl:
65x12x4

Calf sled:
90x25x4

Calf raise:
150x20
x20
165x20
x20

Trained "with" Scots. Meaning he squated heavy while I was over in the kiddy pool.

Dude's a chill motherfucker.

 

[KillahBee]

Oh, and I taped up the bottom of my right foot, which helped quite a bit. I think I have plantar faschiitis (sp?).

 

[KillahBee]

Okay, went back to gym for round 2

Std DB pr:
25sx12
30sx12
x10
x8

Shrugs:
90sx20x4

BO side db lats:
25sx12
x10
x10
x10

Upright rows:
45sx12x4

Light side lats:
10sx12x3

Front plate raise:
25x15x3

 

[KillahBee]

Sat, 8/4:

Stretches, core work, RC strength.

Crunches:
x125

PB rev crunch:
x15
x15

Side db bends:
35sx15
x15
x15

Treadmill speed 3.5 for 30 mins.

Nice and easy day. Tom off.

Goin to eat a burger now.

 

[Scotsman]

Seriously, 24k - that pic I commented on in ur log = DANGEROUS. Please send full poster-size version ASAP.

Fri, 8/3:

Zercher Sq:
45x12
65x12
x12
x12
75x10
75x8

hack sq:
90x12
x12
x12
x12

Lying ham curl:
65x12x4

Calf sled:
90x25x4

Calf raise:
150x20
x20
165x20
x20

Trained "with" Scots. Meaning he squated heavy while I was over in the kiddy pool.

Dude's a chill motherfucker.

Word up maing. Had a blast, you still should have pulled out the pigtail line.

Cheers,
Scotsman

 

[KillahBee]

Mon, 8/6:

Movement prep & RC warmups

DB press:
30sx12
35sx12
40sx12
x10
x8

DB incline pr:
35sx10x3
x8

DB flat bench flyes:
25sx10x3

Cable flyes:
40sx12x4

Dips:
x15
x12
x12
x10

Tri ext:

40x15x4
Increase weight

My right RC was SUPER tired today. Just dead tired, like hanging there at the end of each set. I was very lethargic all day today so maybe that was why. I skipped the Rev Gr Bench since my shoulder was so tired from all the other work and the dips. Will prob leave off for a bit since I'm starting to do dips now.

Weighed in at 180 (thanks to some shitty food lastnight )

 

[KillahBee]

Tue, 8/7:

30 mins treadmill, L4, Sp 3.5, Random

Did my RC strengthening and some stretching.

I am just tired, flat out tired. For at least a month or 2 now I have been working just gross hours. Up at 5am, work til 2, go to gym, get home, work til 10 or 11. Not enough sleep and too much stress. Now I have to go back to NY from 8/18 - 9/12 and will be working on-site at the US Open every single day. Gotta try to squeeze in the gym during that time.

 

[KillahBee]

Wed, 8/8:

RC warmups

Hypers:
10x12
x12
x12

Rev hypers:
25x12x3

PU machine:
x10x4

BO db rows:
30sx12
35sx12
x12
x10
x10

1-arm lat plldwn:
45sx12
552x12
x12
x12

1-arm row:
45sx12
x12
x12
x12
switch w/ t-bar next week

DB preacher curls:
20sx12
x12
x12

hi cable curls:
40sx12
x12
x12
x12
Supersetted w/....
BB curls:
45x12
x12
x10
x8

Not sure why I did that superset. Got a good pump out of it

Weighed in at ~178

 

[bran987]

Do you have a Tbar machine or are you going to load up one end of a barbell and lift it off the ground like the guy at my gym I saw yesterday that I thought was cool

fuck mystery see I told you got your VM