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Quiet Storm; The Rebirth of KB - My recovery journal
- Thread starter KillahBee
- Start date
KillahBee
New member
Fr, 8/10:
Move prep, RC warmup
Hypers:
BW to warmup the back
Zercher sq:
45x10
65x10
x8
Started hurting the back a bit. The back was a little sensitive this week, not sure why. So decided to stop and move on
Hack sq:
90x12
100x12
x12
x12
Lying ham curl:
65x12x4
Std ham curl:
135x20
150x15
x12
x12
Leg ext:
60x12x4
increase
Calf sled:
100x20
x25
x25
x25
Stand calf machine:
195x20x4
Std DB pr:
25sx12
30sx12
x10
x8
BO side DB lats:
25sx12x4
mach shrugs:
90sx20x4
Upright rows:
45x12
55x10x3
Supersetted:
Light DB sides:
10sx12
x12
x12
+
Front plate raise:
25x12x3
Weighed in at 178/9
Move prep, RC warmup
Hypers:
BW to warmup the back
Zercher sq:
45x10
65x10
x8
Started hurting the back a bit. The back was a little sensitive this week, not sure why. So decided to stop and move on
Hack sq:
90x12
100x12
x12
x12
Lying ham curl:
65x12x4
Std ham curl:
135x20
150x15
x12
x12
Leg ext:
60x12x4
increase
Calf sled:
100x20
x25
x25
x25
Stand calf machine:
195x20x4
Std DB pr:
25sx12
30sx12
x10
x8
BO side DB lats:
25sx12x4
mach shrugs:
90sx20x4
Upright rows:
45x12
55x10x3
Supersetted:
Light DB sides:
10sx12
x12
x12
+
Front plate raise:
25x12x3
Weighed in at 178/9
KillahBee
New member
Mon, 8/13:
Went to bed at midnight, woke up at 4am, flew to Monterey at 11am, flew back at 6pm, went to gym at 10:30pm. (fucking misery)
RC w/u
DB press:
30sx12
35sx12
40sx12
40sx10
40sx8
DB incl:
35sx10
35sx10
40sx8
40sx8
Flye mach:
90x10x3
Cable crossover:
40sx12x4
incr
Dips:
x15
x12
x12
x12
Tri ext:
40x15x4
Weighed in at 182 (ate shitty Sat)
I think my bicep tendon issue is coming back too. My right arm, sort of outside the arm, not near the bicep peak, has been killing me and getting easily fatigued during chest workouts. Great
EDIT: did some research, yeah it's my tendon. definitely residual effects from the RC partial tear (my old ART guy used to tell me my tendons were crossed). Will ice it.
Went to bed at midnight, woke up at 4am, flew to Monterey at 11am, flew back at 6pm, went to gym at 10:30pm. (fucking misery)
RC w/u
DB press:
30sx12
35sx12
40sx12
40sx10
40sx8
DB incl:
35sx10
35sx10
40sx8
40sx8
Flye mach:
90x10x3
Cable crossover:
40sx12x4
incr
Dips:
x15
x12
x12
x12
Tri ext:
40x15x4
Weighed in at 182 (ate shitty Sat)
I think my bicep tendon issue is coming back too. My right arm, sort of outside the arm, not near the bicep peak, has been killing me and getting easily fatigued during chest workouts. Great
EDIT: did some research, yeah it's my tendon. definitely residual effects from the RC partial tear (my old ART guy used to tell me my tendons were crossed). Will ice it.
KillahBee
New member
Wed, 8.15:
RC warmup
Hypers:
10x12
x12
x12
Rev hypers:
25x12
x12
PU machine:
x12x4
BO db rows:
30sx12
35sx12
x12
x12
1-arm lat plldwns:
45sx12
55sx12x3
T-bar row:
45x10x3
DB preacher curls:
20sx12
25sx8
25sx8
Superset:
Hi cable curls:
40sx12
x12
x12
x12
+
BB curls:
40x12
x12
x10
x12
Weighed in at 179
RC warmup
Hypers:
10x12
x12
x12
Rev hypers:
25x12
x12
PU machine:
x12x4
BO db rows:
30sx12
35sx12
x12
x12
1-arm lat plldwns:
45sx12
55sx12x3
T-bar row:
45x10x3
DB preacher curls:
20sx12
25sx8
25sx8
Superset:
Hi cable curls:
40sx12
x12
x12
x12
+
BB curls:
40x12
x12
x10
x12
Weighed in at 179
KillahBee
New member
Fri, 8/17:
(I played a ton of tennis yesterday instead of cardio in the boring gym)
RC warmups
Std db pr:
25sx12
30sx12
x10
x8
x8
BO side db lats:
25sx12x4
Mach shrugs:
100sx20x4
Upright rows:
55x12
x10x3
Superset:
Light side db's:
10sx12x3
+
Front plate raise:
25x12x3
Weighed in at 177/178.
Skipped legs. I am just tired man, just tired. Plus I think the week off from legs will help the back.
Well, tomorrow I head back to NYC until Sept 12th, for work. I will be at the US Open for the next 3+ weeks, everyday, 15 hour days, working like a dog. I found a gym that opens at 5am near my hotel. My goals on this month-long road trip:
- stay on point with the diet. feeling great and starting to see some changes in the ol body. don't fuck it up, asshole. be smart.
- train at least 3 days a week. get in what you can, don't make it an "all or nothing" type of deal (I do that). Don't worry about non-training cardio days, I'll be running around for 15hours in August NYC heat, so I'll get my cardio in.
(I played a ton of tennis yesterday instead of cardio in the boring gym)
RC warmups
Std db pr:
25sx12
30sx12
x10
x8
x8
BO side db lats:
25sx12x4
Mach shrugs:
100sx20x4
Upright rows:
55x12
x10x3
Superset:
Light side db's:
10sx12x3
+
Front plate raise:
25x12x3
Weighed in at 177/178.
Skipped legs. I am just tired man, just tired. Plus I think the week off from legs will help the back.
Well, tomorrow I head back to NYC until Sept 12th, for work. I will be at the US Open for the next 3+ weeks, everyday, 15 hour days, working like a dog. I found a gym that opens at 5am near my hotel. My goals on this month-long road trip:
- stay on point with the diet. feeling great and starting to see some changes in the ol body. don't fuck it up, asshole. be smart.
- train at least 3 days a week. get in what you can, don't make it an "all or nothing" type of deal (I do that). Don't worry about non-training cardio days, I'll be running around for 15hours in August NYC heat, so I'll get my cardio in.
KillahBee
New member
The key is to take each decision/moment on its own. Don't think long term, just take it step by step.
At the Open, my food options are: concession stands (hamburgers, hot dogs, fries, Ben & Jerry's, etc, etc) or our luxury suite, which includes all the free cheesecake and chips, etc I can have.
Stay sane, KB. One decision at a time.
At the Open, my food options are: concession stands (hamburgers, hot dogs, fries, Ben & Jerry's, etc, etc) or our luxury suite, which includes all the free cheesecake and chips, etc I can have.
Stay sane, KB. One decision at a time.
KillahBee
New member
Quick update - have only gotten the chance to hit the gym once since I arrived (did back/bi's on Thurs). Including drive time, I'm here at the Open 15hrs a day, so I am jsut mentally and physically tired. Goal is to get to the gym 3x next week. At least 80% of my time here on-site involves running all over the place, so I'm not completely inactive
KillahBee
New member
Sat, 9/15:
Just going to forget about the last month of my life.....
Did Friday's w/o today, still uber tired from the trip and work and all that jazz:
Movement prep, RC w/u
Hypers:
BW
Hack squats:
90x12
100x12
x12
x12
Leg ext:
70x12x4
Lying ham curl:
65x12x4
Seated ham curl:
150x15x4
Calf sled:
100x25x4
Standing claf mach:
195x20x4
Std db pr:
25sx10
30sx10
30sx8
30sx6
35sx4
BO side DB lats:
25sx12x3
x10
Plate shrugs:
100sx20
x20
x15
x15
Upright rows:
55x10
x8
45x10
x10
Light DB side lats:
10sx12x3
+
Front plate raise:
25x12x3
Going to work on tweaking my routine this weekend. Going to aim for a 10-8-6-4 rep scheme to try and throw in some heavier weight and surprise the body a bit as well as give me a rest from 12-12-12-12 I've been doing on most movements.
Weighed 176
Just going to forget about the last month of my life.....
Did Friday's w/o today, still uber tired from the trip and work and all that jazz:
Movement prep, RC w/u
Hypers:
BW
Hack squats:
90x12
100x12
x12
x12
Leg ext:
70x12x4
Lying ham curl:
65x12x4
Seated ham curl:
150x15x4
Calf sled:
100x25x4
Standing claf mach:
195x20x4
Std db pr:
25sx10
30sx10
30sx8
30sx6
35sx4
BO side DB lats:
25sx12x3
x10
Plate shrugs:
100sx20
x20
x15
x15
Upright rows:
55x10
x8
45x10
x10
Light DB side lats:
10sx12x3
+
Front plate raise:
25x12x3
Going to work on tweaking my routine this weekend. Going to aim for a 10-8-6-4 rep scheme to try and throw in some heavier weight and surprise the body a bit as well as give me a rest from 12-12-12-12 I've been doing on most movements.
Weighed 176
