Training Camp - KB's New Journal

[KillahBee]

Hey Killah just checking in on you to see how you're feeling? I hope you got some rest this weekend!

Check your PM's.


Today I did about 35 minutes on the treadmill (back started aching a little) then some jump rope outside. Had a ridiculously rough 2 weeks at work (about 14 hours a day) so I haven't been in the gym in a while. Not good, gotta find the time no matter what. Gotta recover.

 

[KillahBee]

Update:

Back was doing pretty good since the injection, but has been decently bad the last 10 days or so. It is important to note that work has been crazy for the last 2 weeks - 15 hour days in a very high pressure, high stress environment. Have hardly been in the gym at all since the injection - no time for rehab. Just met with the doc and we decided to give it another good 4 weeks of rehab before we go with another shot. Hopefully it had more to do with the stress.

I have to make a conscious decision that my health is important in life. Life in general (mostly with work) is kicking my ass. I need to tell work to fuck off for an hour or two so I can rehab my back.

 

[KillahBee]

Tuesday:

Tried to run a bit outside but my back/glutes were bothering me too much. Gotta keep cardio to the stair machine, treadmill and seated bike. Did an abs circuit at home - physioball plate crunches, PB reverse crunches and side bends.

I am going to try a mini 5x5 3 day split with abs on T and Th and cardio as much as possible to rehab my back.

 

[KillahBee]

Wed Legs (Mon's w/o) 175 (wha wha what?!)

Hyperext:
16x15
16x10
16x10
I feel like these are going to be a staple of my back recovery.

Leg ext:
65x10
70x10
70x10

Ham curl:
50x10
65x10
65x10
Also a big part of my recovery

Std calf:
70x20
70x20
70x20

Skipped the 5x5 leg press as I didn't want to push it. May add in some DB step-ups in a few weeks. My goal in the next few weeks is to start working in some very light squats. Felt good to be in the gym. Stick with it, fatty. Gonna try to set up a PT appt next week at least one day to get their insights into proper rehab approaches (although I believe I know what I need to do and I know they will tell me to stay away from DLs, squats, and hypers).

Ended with 10min HIIT.

 

[KillahBee]

Th (tues w/o)

just did some abs in the apartment.

PB plate crunches
rev PB crunches

 

[Phaded]

keep up the good work.. jessica biel is the finest woman on the planet

 

[KillahBee]

Phaded - I concur.

Fri (Wed w/o)
Flat bnch:
85 5x5
real light with the back

Incl DB:
38x8
35x8

Pec deck:
100x8
100x8

Close gr bnch:
85x5 - 3 sets

Cable pshdwn:
40x10
40x10

Ended with 12 minutes HIIT, it just feels good to be in the gym, even if the weights are light and pathetic

 

[KillahBee]

Saturday:

30 minutes morning seated bike.

Felt a little tight in the back, obliques from yesterday's workout.

 

[KillahBee]

Sunday - was going to do Friday's back workout, but scrapped it cause I am a little sore and want to start fresh tomorrow on my normal routine.

did some hyperextensions and 30 minutes on seated bike.

 

[KillahBee]

Mon Legs

Hyperextensions:
16x12
16x12
16x10

Ham curl:
65x10
65x10
65x10

Leg ext:
70x10
75x10
75x10

Std calf:
70x25
70x20
70x25

Skipped the leg press 5x5 and DB step ups. Right now I am just going on feeling and just trying to find that thin line between pushing too hard and pushing hard enough. Skipped the cardio cause I am going to bike later on my new mountain bike.

EDIT: just got back from a few hours on the bike. according to my pedometer thing, I only went about 3.5 miles, but I can't really imagine it's right (I got it for like $1). If it was only 3.5, it was a tough 3.5. Basically rode through my entire city and into lots of backwoods areas. A lot of hills, off-road biking and the like. Very fun. Gotta figure out how to work these rides in more often. I want to hit some trails soon too.