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

[KillahBee]

Tuesday Chest / Abs 171

Rot cuff:
stnd upp trap:
8x15
8x15
DB cleans:
8x15
8x15
L-fly:
8x15
8x15
Subscap:
8x12

Need to find a better exercise for subscap.

Flat Bench:
45x12
65x10
65x8

Thus begins my quest for a respectable bench with no pain. SHoulder feels better doing flat bench since I started ART. Just gotts move along slowly and pay attention to my shoulder and what it tells me during and the day or 2 after.

Incl DB:
20x12
20x10

Needsize's ab routine:
BWx5
BWx5
BWx5
BWx5

Need to start adding weight here.

Overall felt alright, although my outer delt was feeling very weak for some odd reason. My progress with bench will really tell the stroy of how my injury is healing up. ART tonight. Weight is down to 171 which is great. If I stay focused on my diet the way I have been for the past week, I will be where i want to be in a month.

 

[KillahBee]

Monday Back / Traps

Rot cuff:
stnd upp trap:
8x15
8x15
DB cleans:
8x15
8x15
l-fly:
8x15
8x15
Subscap:
8x15
8x15

Deadlifts:
95x5
115x10
115x10
125x8
125x8 (hold for grip)

Lat plldwn:
50x8
50x8
60x6
60x6

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

 

[KillahBee]

Tuesday Chest / Abs 171lbs.

Rot cuff:
Stdn upp. trap:
8x15
8x15
DB cleans:
8x15
8x15
l-fly:
8x15
8x15
Subscap:
8x15
8x15

Flat bench BB:
45x12
65x12
65x10
65x5

Still feeling my way thru it with the injury. I will get my bench back to respectable numbers.

Incl DB:
20x12
20x12

Needsize:
BWx5
BWx5
BWx5
BWx5

Need to add weight, but wasn't feeling it today due to deads yesterday.

Back down to 171 after being a pig this weekend. It's amazing how much I can lose when I stick to my "diet".

ART update: The shoulder feels much, much better. BUT, the pain/problem seems to be moving down my arm now. My bicep tendons are still a mess and I am beginning to feel a little discomfort on the outer arm (delt?). The doc worked on my bicep last week and it hurt like hell. He said that after what he did, my problem should have improved immediately, but it didn't. Gonna have to work it slowly. THe other HUGe problem I now face is that my fucking company is changing insurance carriers at the end of the month, and I don't think my ART accepts this new company! I can't stop going to ART, so I am going to have to figure something out.

 

[KillahBee]

Tuesday Chest / Abs

Rot cuff:
stnd upp tr:
10x12
10x12
DB cleans:
10x12
10x12
l-fly:
10x12
10x12
subscap:
10x15
10x15

Go back to 8's with the cleans.

Iso machine - chest press
50x12
60x12
60x8

Keep this.

Flat bench
65x12
75x10

Shldr hurtin after all that chest work, still glad I am able to do it though.

Needsize's ab routine:
Bwx5
BWx5
BWx5

Haven't hit the gym in about a week. Work is just killing me. However, I have stayed true to my diet pretty well. Down to 170 and feel the stomach area getting a bit tighter. If I can get to 165 I think I will be in good shape and might be able to finally start bulking. Key is to somehow time my full recovery with the start of my bulking. need to start soon cause I am losing motivation.

 

[KillahBee]

Thursday Legs 168-169

Rot cuff:
Stnd upp trap:
10x12
10x12

SKipped the rest cause my shoulder was achin from chest day (this is typical).

Squat:
95x8
95x15
95x15
115x8

WOW! What a SHIT workout! I felt very very lethargic. Haven't done legs in bout 3 weeks but didn't expect strength/stamina to go down this much. This was a fucking disgrace.

Lying leg curl:
60x20
60x20
60x20

Seated calf raise:
55x20
55x20
65x20

leg ext:
70x20
70x20

I should be embarrassed after that. Never miss a leg workout again, nevermind 2 or 3.

 

[KillahBee]

FRiday Arms / Shldrs 169

Rot cuff:
stnd upp trp:
8x15
8x15
subscap:
8x15
8x15

OHP db:
15x15
15x12
15x12

First time trying this since my injury. Felt absolutely fine.

Front cable raise:
10x12
10x12
20x8
20x8

BB crl:
45x10
55x8
55x8

Cbl press down:
40x8
40x8
40x6

Need to start working the subscap and inner part of rot cuff more. That's the weak part. Insuranc ends next week and then I will not be covered for ART (willo confirm this tonight with doc), which just kills me. I am going to find out the cost w/out insurance and may do that - it's worth it.
Cutting is going well - I am below 170 for the first time in a while! About a year 1/2 ago I was 195. Still have bit of the stomach fat. My mind is beginning to get into the bulking mode, which is dangerous cause I still need to cut for another few weeks - I am just sick if feeling lethargic and tired and going to the gym on an empty stomach and being "small".

 

[KillahBee]

Monday Back / Traps 171

Rot cuff:
L-fly:
10x12
10x12
Subscap:
10x15
10x12
Internal rot:
10x15
10x12

Stick with the 2 internal movements as this is a part of the cuff I have neglected and it seems to be the only part bothering me now.

DL:
95x8
115x10
115x10
125x8
125x8 (hold for grip)

Next week go for PR (200).

Lat plldwn:
50x8
50x8
60x6
60x6

Really worked on holding and squeezing at the bottom.

DB shrugs:
40x20
40x20
45x20
45x20 (hold for grip)

Overall felt good. I worked on a new split this weekend and I really like it. Will post up later for critique. Cheated a bit this weekend but only gained a pound or 2. Need to stay true to the diet all week since this weekend will be tough (4th of July and all). If I can get to around 165 in the next 3 weeks I will begin the new split and bulking.

 

[KillahBee]

http://www.elitefitness.com/forum/showthread.php?t=327545

^^^^new split I have been working on

will work on a bulking plan this weekend and post up.

 

[KillahBee]

Tuesday 168-9

Rot cuff:
L-fly:
10x12
Internal rot:
10x15
10x12
Subscap:
10x15
10x15

Iso Chest press:
50x12
70x8

Flat bench BB:
65x12
75x10
75x10

Incline bench DB:
20x12
20x10

Needsize's ab routine:
Wx5
25x5
25x5
BWx5

 

[KillahBee]

Thursday Legs 170

Rot Cuff:
Internal rot:
10x15
L-fly:
10x15
Subscao:
10x15
10x15

Pressed for time today so I had to work quick and skip a few reps here and there.

Squat:
135x6
95x20
115x15
135x12
185x3

It's amazing how much taking 3 weeks off of legs (not intentionally) hurt my progress. It will take me 3 weeks to get back to the strength I was at. Also, the cutting and not eating before lifting is beginning to affect me.

Lying ham crl:
60x20
60x20
60x20
60x20

Std calf raise:
65x20
65x20
75x20