The Comeback Tour II - KB's new journal

[EnderJE]

Guys. Let's keep the e-flirting in C&C. Nice work with the workouts, KB.

 

[KillahBee]

Mon, 1/1:

Leg Pr:
60x15
80x12
80x12
80x12
80x10

Leg ext:
45x15
50x12
50x12
50x12
50x12

Ham curl:
45x15
50x12
50x12
50x12
50x12

BW squats:
x12
x12
x12

Calf raise:
55x20
55x20
55x20
55x20

Std db pr:
20x12
20x12
20x10
20x10

Med ball toss:
10x20
10x20
10x20
10x20

Treadmill: 10m, 4.5i, 3.5s
Backwards: 5m, 2.7s

Stretches


I am trying to really work on my mental game as it relates to muscle recruitment and maximizing each workout. I try to use a mindset I call "S.C.H.A.T." (teehee). Explained:

Squeeze: at the top of every movement (where it makes sense), squeeze the muscle. think of a bi curl - at the top, squeeze the bicep to get even more out of each and every rep.
Concentrate: this relates mostly to form. really focus in on every single detail of whatever movement you are doing, every single step and how changing any part of your form alters the effects of the movement.
Hold: much like squeeze, this aspect relates to getting every benefit possible out of ever set. at the top of your last rep on each set (where it makes sense), hold the movement until you can't hold no mo. Think of a calf raise - on your last rep, at the top of the movement, hold the weight until you feel like you are going to cry. great way to fatigue the muscles and challenge the mind/will.
Activate: this works along side "concentrate" and the next aspect. Before you do any movement (even if it is a stretch), focus on the muscles you should be primarily using and isolating. as many of us know, even the slightest poor form ends up recruiting non-primary mucles to help us move the weight or finish the exercise, which we typically do not want to do. This really comes down to getting in the zone and really thinking about the muscles you are using. If you focus on them, it will bring the whole movement (form, muscles involved) to front of mind and help you to activate the correct muscles. Think about lat pulldowns - as you bring the bar down to your chest, really concentrate on the muscles you should be using, as well as correct form. Bringing in the squeezing aspect works well here, by focusing on squeezing the shoulder blades together and then holding. This works very well with lower back work.
Touch: another fantastic way to ensure you are activating and isolating the correct muscles is to touch the muscle while you are training. Obviously this only applies to movements where you have a hand free. In some stretches/core work that I do, I will touch my hip, for example, to remind me that this is the area I should be using to perform that specific movement. It seems a little simple, but just that simple touch will activate your mind and focus.


(you can tell when I have a good workout cause I come up with shit like this - lol). it's really all about involving the mind. focusing on every little step can do wonders.

 

[KillahBee]

Wed, 1/4:

RC warm up

Hammer ch pr:
50x15
60x12
60x12
60x12
60x10

Pec deck:
75x12
70x12
70x10
70x10
gonna bump it back down to 70.

Push ups:
12
8

DB bench pr:
35x5
30x5
Wanted to try these out with the back, maybe add em in to my routine. felt pretty good. start next week with these (30's)

DB 1-arm ext:
10x12
10x12
10x12
10x12

DB OH ext:
25x12
25x12
25x12
25x10

Treadmill: 10m, 4.5in, 3.5sp

Some stretches

 

[*MissFit*]

 

[KillahBee]

Thur, 1/5:

35m on the bike, L6, hill.

all my core work and stretches.

going to my PT tonight at 6 to talk about where I am and hopefully getting some manual work done on my left glute.

 

[eat big]

If you don't mind me asking, why do you use the Pec Deck? Is it because of your injury? If so then that's completely understandable. There are some exercises that have worked much better for me.



Love you.

 

[KillahBee]

If you don't mind me asking, why do you use the Pec Deck? Is it because of your injury? If so then that's completely understandable. There are some exercises that have worked much better for me.



Love you.

lmfao. well, to be honest I have always liked it. it gives me a good stretch and I am willing to try anything with my chest cause it is by far my worst body part. but there aren't many movements I can do for chest cause of the injury (sticking to machines for now) so I am kind of limited.

you calling me a pussy?


you whore

 

[eat big]

lmfao. well, to be honest I have always liked it. it gives me a good stretch and I am willing to try anything with my chest cause it is by far my worst body part. but there aren't many movements I can do for chest cause of the injury (sticking to machines for now) so I am kind of limited.

you calling me a pussy?


you whore

No need to state the obvious.


I'd ask your PT if you can do Incline DB Flye's. Absolutely amazing. Get right up in front of a mirror and go real slow and keep the elbows slighty bent.

 

[KillahBee]

No need to state the obvious.


I'd ask your PT if you can do Incline DB Flye's. Absolutely amazing. Get right up in front of a mirror and go real slow and keep the elbows slighty bent.

I used to do those. I like em. But I am going by feel right now and am not quite ready for that yet. Probably a couple more weeks. Just tried out flat bench DBs and they feel alright. Little by little

 

[KillahBee]

Fri, 1/6 (Sat's w/o):

30m bike, L6, hill