The Comeback Tour (No Excuses) - KB's Online Training Journal

[chewyxrage]

nice journal KB, just read it all. looks like your making some excellent progress.

definately try out needsize's ab routine....myself and everyone else who has tried it loves it

 

[KillahBee]

Monday Back / Traps

Rot cuff:
Standing Upp Trap:
5x15
5x15
DB Clean:
5x15
5x15
L-fly:
5x15
5x15
BO Side Lat:
10x15
10x15

DL:
85x6
95x10
95x10
115x8
135x8 (hold for grip work)
155x1

BB Row:
65x8
65x8
75x8
75x6

Lat plldwn:
50x8
50x8
60x6
60x6

DB shrugs:
35x20
40x20
40x20
40x15 (hold for grip work)

COC grippers: 3 sets x10

I am starting to lose it trying to balance lifting and work. I am averaging 10-11 hour days. Shit pisses me off. I don't mind working hard, but I cannot let it hurt my training, as my training is what makes me happy. I was all set to train a little strongman this weekend with some new implements I made, and even go check out a strongman comp Saturday (watch Suston rip shit apart) and I just found out that I have to do a site visit in the city on Saturday. FUCK!! I have to remind myself not to get down and keep finding the time...

 

[KillahBee]

Tuesday Chest / Abs

Rot cuff:
Stnd upp trap:
5x15
5x15
DB clean:
5x15
5x15
L-fly:
5x15
5x15
BO side lat:
10x15
10x15

Going to increase the weights for these exercises after next week, if I feel good about it.

Incline fly:
8x15
8x15
10x10
10x12

Damn that little jump from 8 to 10 really had an effect on my rot cuff. For next week use 10 only for last set.

Flat bench:
barx15
barx10

First time I have touched flat bench in months! Didn't plan on starting any light pressing movements for another month, but felt good and thought I might be babying the shoulder a little bit. Keep this in my Tues workouts, very light, just the bar and gradually increase in small increments. Felt like the first time I ever benched!!

Needsize's Ab Routine:
BWx5
BWx5
BWx5
BWx3

Damn, I kinda like this. I was shaking the first time I held it for 5 seconds!

Crunch machine:
80x15 (too light)
90x15
100x15
110x12

Start with 90 next time

 

[Tom Treutlein]

Needsize's said ab routine seems to weigh heavy on the lower back once you start using a lot of weight. I always use a ton of weight on my crunches, so it gets to be a pain. I prefer good old decline crunches. The muscle gets worked either way. Needsize has killer abs because of low bodyfat.

 

[KillahBee]

Thursday Legs

rot cuff:
stnd upp tr:
5x15
5x15

didn't do the rest of the exercises b/c my shoulder was sore from chest day. the day off should help.

Squat:
95x8
115x20
115x20
105x20
105x20

Always want to give up around the 17th rep, but never do. I have also been concentrating on pushing my hips and ass out and back on the way down which seems to be making the movement much smoother.

Leg ext:
70x20
70x20
70x20
50x20

The damn machine skips from 70 to 50, so I need to grab a 10lb plate for that last set to make it 60.
Lying ham curl:
60x20
60x20
60x20
50x20

Stnd BB calf raise:
185x20
185x20
185x20
185x20

Std. calf raise:
55x20
55x20
55x20
55x20

I love leg day. Keep this high rep scheme for a month or 2, then start mixing heavy and light and adding SLGM and front squats (once shldr is better).

 

[KillahBee]

Friday Arms/Shldrs

Rot cuff:
Stnd upp trap:
5x15
5x15
DB Cleans:
5x15
5x15

That's all I did b/c my shoulder was still pretty sore from this week, maybe from the little extra I did on chest day.

BB curl:
45x8
45x8
45x8

DB hammer curl:
20x10
20x10
20x10

BO side lats:
10x15
10x20
10x20

Could tell here how damn fatigued my shoulder was.

Front cable raise:
10x15
10x15
10x15

Front delts burnin like a mofo.

Tricep cable pshdwn:

40x8
50x8
50x8 (hold last rep)

Used the bar on this for the first time instead of the rope. Stick with the rope.

I hate arm day right now. It's tough with the shoulder. Plus, for some reason my shlder was pretty sore and fatigued, more than usual. Maybe it's the fact that I pushed myself this week and did a little more on chest, or maybe just tired from workin it. I planned on doing a little strongman training outside tomorrow with some implements I made (very light work). I have been looking forward to it all week, but will back off if the shoulder is telling me to.

 

[KillahBee]

UPDATE:

I am at fucking work on a Saturday!! No strongman training for me today.
At some point lastnight, in between sips of booze (God I hate drinking) and trying to stuff dollar bills down various women's pants, I realized that my cutting phase right now is just stuck. It is nonexistent. I think this is due to a) working like 12 hour days for the last few weeks (and the weeks ahead), b) trying to do too much at once with my training and c) just being caught in a weird place as far as training and goals are concerned. In my mind, I want to just rip the fucking weights apart and go big and hard. However, I cannot do that until my shoulder gets better. My mindset has been that since I cannot lift big til my shlder is better, I cannot eat big to get big, so I might as well cut to lose that bit of fat still on me (not much). The combination of mad work and the need to do my rotator cuff exercises 4-5 x a week, does not leave much time for other training/cardio/trying out my strongman implements. BUT, the title of this journal is No Excuses. There are no fucking excuses. Life gets in the way sometimes, but you must work around it.

So, here's what I was thinking: For the next 4-6 weeks I am going to try a cutting cycle that will hopefully help me shed that extra fat. I am going to try to keep it simple. Rotator cuff strengthening will still be my number 1 priority, but I may drop some of the other movements I was doing just to free some time up. I expect to lose a bit of muscle, but that is not a huge concern for me right now as I have not done much gaining in a while.

I will mess with my eating/training/cardio plans today or tomorrow and hopefully make this work.

Damn I just ranted like a mofo.

 

[KillahBee]

Tuesday Chest / Abs

Note: Missed yesterday's w/o thanks to work, so I had to kind of combine yesterday's and today's. I hate doing that, but I wasn't going to skip back this week.

Rot cuff:
Stnd upp. trap:
5x15
5x15
DB cleans:
5x15
5x15
L-fly:
5x15
5x15
BO side lats:
10x15
10x15

Bump up weight to 8lbs next week for all but l-fly.

DL:
95x8
95x10
115x10
115x8 (hold for grip)

What a shit w/o.

Flat bench:
45x10
45x12

I can definitely feel it in my shoulder, just doing the bar. Last week my shoulder felt this little bench work for about 2-3 days, so we'll see this week.

Needsize's ab routine:
BWx5
BWx5
BWx5
BWx5

Add weight in 2 weeks.

Crunch machine:
90x20 (way too light)
100x20
110x20

CARDIO:
Stair machine:
15min , level 10

Combining 2 days of w/o's sucks ass - can't really put into it what I want to. going to check out some local chiropractors and see about a few ART treatments on the shoulder. I figure it's worth the try and I have heard good things about it from people I trust.

 

[KillahBee]

Thursday Legs

Rot cuff:
stn upp tr:
5x15
5x15
DB cleans:
5x15
5x15
L-fly:
5x15
5x15
BO side lats:
10x15
10x15

Squats:
95x8
135x5
175x3
185x3
205x3
215x1
115x20

Hip still hurts when squating, don't know why. haven't gone heavy in a bit, so I didn't push it, but I can tell my legs are stronger from the high reps I have been doing.

Lying ham curl:
60x20
60x20
60x20
50x20

BB calf raise:
185x20
205x20
205x20
205x20

Skipped a few exercises today for the sake of time (work). Still a good workout though.

GOOD NEWS (I hope): I have an appointment tomorrow at 5 with a chiropractor that is certified to perform A.R.T. I am really hoping that this helps and does for me what it has done for many others with similar problems. I am assuming it is going to be very painful, but hopefully worth it.

 

[KillahBee]

Friday arms/ shldrs

took the day off cause a) work is hell b) shlder kind of sore and wanted to make sure it didn't hurt too much for my ART appointment today.

I am really hoping this ART shit goes well. We'll see. It could be the wild card.