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Training Camp - KB's New Journal
- Thread starter KillahBee
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KillahBee
New member
Thursday Arms
Rot cuff:
Internal rot:
10x15
Subscap:
10x15
I was right - now that my shoulder is getting stronger, lowering the amount of rot cuff exercises I do to warmup keeps my shoulder fresh and I feel less pain now.
Close grip bench:
45x5
45x5
45x5
45x5
45x5
Once again, gonna have to start out light and work my way up with this one.
Tricep cable ext:
40x10
50x10
Pshdowns:
120x10
120x10
BB curls:
40x5
40x5
40x5
40x5
40x5
Incl DB curls:
20x10
20x10
Hammer curls:
20x10
20x10
Had to skip the ab work cause I got up late. Will add in either tomorrow or Saturday.
Notes:
Whoever says that they don't feel deadlifts in their traps just ain't doing them right - I know I had a good DL day when my traps feel like to slabs of cement the next day! I love it!
Rot cuff:
Internal rot:
10x15
Subscap:
10x15
I was right - now that my shoulder is getting stronger, lowering the amount of rot cuff exercises I do to warmup keeps my shoulder fresh and I feel less pain now.
Close grip bench:
45x5
45x5
45x5
45x5
45x5
Once again, gonna have to start out light and work my way up with this one.
Tricep cable ext:
40x10
50x10
Pshdowns:
120x10
120x10
BB curls:
40x5
40x5
40x5
40x5
40x5
Incl DB curls:
20x10
20x10
Hammer curls:
20x10
20x10
Had to skip the ab work cause I got up late. Will add in either tomorrow or Saturday.
Notes:
Whoever says that they don't feel deadlifts in their traps just ain't doing them right - I know I had a good DL day when my traps feel like to slabs of cement the next day! I love it!
Tom Treutlein
New member
BFS worked well for me. That's my thread in the sticky at the top. ^_^ Fuckin' A. I actually wanna give that old program a run again. It worked wonders. The only issue I had was that back is hit Wednesday, chest on Monday and Friday. I'm thinking that would cause some sort of imbalance in the future, so it may be a good idea to train Monday, Tuesday, Thursday and Saturday or something.
KillahBee
New member
Friday Legs 183
Squats:
180x5
180x5
180x5
180x5
180x5
Back hurt a bit from not taking a day off after deads day, but oh well.
Zercher's:
115x10
125x10
God I love these.
SLGM:
65x10
75x10
Overall a good workout, quick but to the point and effective. My shoulder isn't hurting that bad after 4 days in a row of lifting. I feel it more in my bicep tendons.
Notes:
I tried the Cobra today (from the Diesel Crew video) - I like it.
I need to figure out today what I am going to incoporate into my Saturday workouts. I figure I will do some fun cardio and grip work.
183 is waaaayy too much weight in this short amount of time. Hopefully some is just water weight from the creatine. NOTE TO SELF: BULKING DOES NOT MEAN EAT EVERYTHING IN SIGHT!
Squats:
180x5
180x5
180x5
180x5
180x5
Back hurt a bit from not taking a day off after deads day, but oh well.
Zercher's:
115x10
125x10
God I love these.
SLGM:
65x10
75x10
Overall a good workout, quick but to the point and effective. My shoulder isn't hurting that bad after 4 days in a row of lifting. I feel it more in my bicep tendons.
Notes:
I tried the Cobra today (from the Diesel Crew video) - I like it.
I need to figure out today what I am going to incoporate into my Saturday workouts. I figure I will do some fun cardio and grip work.
183 is waaaayy too much weight in this short amount of time. Hopefully some is just water weight from the creatine. NOTE TO SELF: BULKING DOES NOT MEAN EAT EVERYTHING IN SIGHT!
KillahBee
New member
Here is the grip work I have been creating for Saturday's workout:
Plate pinches:
Holds and curls
COC Grippers:
Reps and holds
Farmers walk w/ DBs
Rack deads static hold:
Under and Overhand grip
Deck of cards:
Tear
Also might throw in some forearm work:
BB curl
Reverse DB curl
Plate pinches:
Holds and curls
COC Grippers:
Reps and holds
Farmers walk w/ DBs
Rack deads static hold:
Under and Overhand grip
Deck of cards:
Tear
Also might throw in some forearm work:
BB curl
Reverse DB curl
KillahBee
New member
Saturday - grip work
Plate pinches (hold until failure):
2 10's ~30 secs
2 10's ~ 30 secs
2 10's ~ 30 secs
2 10's, 1 5 ~ 2 secs
2 10's, 1 2.5 ~ 6 secs
2 10's, 1 2.5 ~ 6 secs
Held the plates together so the smooth sides were facing out. The 2 10s weren't bad. The 2 10s with the 1 5lber was real tough. Did these with each hand.
DB Holds (til failure):
75 ~ 20 secs
75 ~ 20 secs
75 ~ 25 secs
60 ~ 25 secs
Rack deads hold (til failure):
185 ~ 25 secs
185 ~ 20 secs
185 ~ 15 secs
I alternated my deads grip on this. It was very evident that my when my left hand is overhand, it is very weak (not the way I usually do deads).
Forearm BB curls:
40x15
40x15
50x10
Reverse DB curls:
10x10
10x10
Behind the back BB curls:
40x15
50x20
Love these.
COC Gripper (trainer):
3 reps negatives (hold til failure)
3 reps squueze and hold (til failure)
Reps:
x12
x10
Tearing cards:
10
Tearing cards is a lot harder than you would think! Especially with the friggin glossy texture of these damn cards.
All in all - great fucking workout! Loved every second of it. And I was never one to get "the pump" that peeps talk so much about. Until today. After the DB holds, my forearms felt like they were going to explode!
Plate pinches (hold until failure):
2 10's ~30 secs
2 10's ~ 30 secs
2 10's ~ 30 secs
2 10's, 1 5 ~ 2 secs
2 10's, 1 2.5 ~ 6 secs
2 10's, 1 2.5 ~ 6 secs
Held the plates together so the smooth sides were facing out. The 2 10s weren't bad. The 2 10s with the 1 5lber was real tough. Did these with each hand.
DB Holds (til failure):
75 ~ 20 secs
75 ~ 20 secs
75 ~ 25 secs
60 ~ 25 secs
Rack deads hold (til failure):
185 ~ 25 secs
185 ~ 20 secs
185 ~ 15 secs
I alternated my deads grip on this. It was very evident that my when my left hand is overhand, it is very weak (not the way I usually do deads).
Forearm BB curls:
40x15
40x15
50x10
Reverse DB curls:
10x10
10x10
Behind the back BB curls:
40x15
50x20
Love these.
COC Gripper (trainer):
3 reps negatives (hold til failure)
3 reps squueze and hold (til failure)
Reps:
x12
x10
Tearing cards:
10
Tearing cards is a lot harder than you would think! Especially with the friggin glossy texture of these damn cards.
All in all - great fucking workout! Loved every second of it. And I was never one to get "the pump" that peeps talk so much about. Until today. After the DB holds, my forearms felt like they were going to explode!
KillahBee
New member
Monday Chest/Calves 186
External rot:
10x15
Internal rot:
10x15
Subscap:
10x15
Flat bench:
90x5
90x5
90x5
90x5
90x5
Had some pain and discomfort doing these today. Most I've had in a while, but my arm feels fine now.
Iso ch press:
35x10
35x8
Incl DB fly:
15x10
15x8
Calf Raise (standing):
205x15
205x15
Crunch mach:
120x50
120x50
Hanging leg raise:
BWx15
BWx15
Need to add weight to these.
Shoulder hurt quite a bit when doing chest today, but not a huge deal. Also, I am gaining weight too fast IMO, so I need to watch what I eat a little more.
External rot:
10x15
Internal rot:
10x15
Subscap:
10x15
Flat bench:
90x5
90x5
90x5
90x5
90x5
Had some pain and discomfort doing these today. Most I've had in a while, but my arm feels fine now.
Iso ch press:
35x10
35x8
Incl DB fly:
15x10
15x8
Calf Raise (standing):
205x15
205x15
Crunch mach:
120x50
120x50
Hanging leg raise:
BWx15
BWx15
Need to add weight to these.
Shoulder hurt quite a bit when doing chest today, but not a huge deal. Also, I am gaining weight too fast IMO, so I need to watch what I eat a little more.
KillahBee
New member
Thanks bro, appreciate it. 24yo, 5'11"ish, ~186. I think the weight is a little BS, since I have been around 176-177 for months now and it just shot up. Might be some water weight from the creatine.JKurz1 said:
Yeah, I tore the cuff over a year ago (just when I really got into the game) and am just now getting back to heavier lifting after a lot of rest and tons of rehab. It should not have taken this long, but I got some bad advice and it was definitely misdiagnosed by at least one doctor.
KillahBee
New member
Tuesday Back / Shldrs
Subscap:
10x15
Deads:
160x5
160x5
160x5
160x5
160x5
BO BB Rows:
95x10
100x10
DB Shrugs:
55x10
55x10
Mil Press:
55x5
55x5
55x5
55x5
55x5
BO side lats:
20x8
Crucifix Hold:
10x15seconds (front, side, front, side)
My shoulder was hurtin today after the bench yesterday, which I think may be the theme. I might switch up days so that I am not doing chest then shoulders back to back. Maybe switch shldrs with leg day...
Subscap:
10x15
Deads:
160x5
160x5
160x5
160x5
160x5
BO BB Rows:
95x10
100x10
DB Shrugs:
55x10
55x10
Mil Press:
55x5
55x5
55x5
55x5
55x5
BO side lats:
20x8
Crucifix Hold:
10x15seconds (front, side, front, side)
My shoulder was hurtin today after the bench yesterday, which I think may be the theme. I might switch up days so that I am not doing chest then shoulders back to back. Maybe switch shldrs with leg day...
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