Training Camp - KB's New Journal

[KillahBee]

Monday Ch/Calves

External rot:
10x15

Internal rot:
10x15

Flat bench:
105x5
105x5
105x5
105x5
105x5

Feeling some pain during these now. gonna have to manage the pain a bit - if shldr hurts a lot one week yet I can still finish the 5 sets, I may keep the same weight the next week.

Iso chest press:
40x10
40x10

Incl DB fly:
15x10
20x8

Stnd calf raise:
205x20
205x20

Seated calf raise:
90x15
100x15

Crunch mach:
130x50
130x50

Hanging leg raises:
x20
x20

Oblique crunch:
x20
x20

 

[KillahBee]

Tuesday Back / Shldrs

Deadlifts:
175x5
175x5
175x5
175x5
175x5

Really happy with the way my Dls are coming along. I have not been close to getting stuck yet.

BO BB rows:
100x10
110x10

Plldowns:
70x10
70x8

Military press:
70x5
70x5
70x5
70x5
70x5

DB OHP:
30x10
30x10

Crucifix holds:
10 to failure (front, side, front, side)

 

[KillahBee]

Thursday Arms

Closr grip bench:
70x5
70x5
70x5
70x5
70x5

Cable ext:
60x10
60x8

BB curls:
60x5
60x5
60x5
60x5
60x5

Hammer crls:
25x10
25x8

Cable crunch:
50x20
60x15

 

[KillahBee]

Friday Legs 181

Squats:
200x5
200x5
200x5
200x5
200x5

Zercher's:
135x10
135x8

SLGM:
85x10
85x10

Lying ham curl:
80x15
90x12

 

[KillahBee]

Monday Ch/Calves

External rot:
10x15

Internal rot:
10x15

Flat bench:
110x5
110x5
110x5
110x5
110x5

Incl DB:
30x10
35x10

Incl Db fly:
15x10
15x10

Stnd calf raise:
215x20
215x20

Seated calf raise:
100x15
110x15

Crunch mach:
130x50
130x50

Hanging leg raises:
x20
x20

Oblique cr:
x20
x20

 

[KillahBee]

Tues Back/Shldrs 182

Internal rot:
10x15

Subscap:
10x15

DL's:
180x5
180x5
180x5
180x5
180x5

BO BB Rows:
110x10
110x10

Shrugs:
70x10
70x10

OHP:
75x5
75x5
75x5
75x5
75x5

DB OHP:
30x10
30x8

Crucifix hold:
10 to failure (fr, side, fr, side)

Notes:
My 5x5 is starting to get fun - getting heavy and coming close to not getting the final set on a few movements. I am very very happy with my DL - easily my strongest lift. Also happy with my OHP - 75 is not that heavy, but it is definitely a good weight for getting back from the rot cuff tear.

 

[KillahBee]

Thursday Arms

Internal rot:
10x15

Subscap:
10x15

Close grip bench:
75x5
75x5
75x5
75x5
75x5

Cable ext:
60x10
60x10

Pshdowns:
120x10
120x10

BB curls:
65x5
65x5
65x5
65x5
65x5

Incl DB crls:
20x10
20x8

Hammer crls:
25x10
25x10

Cble crunch:
60x15
60x15

Needsize:
10x5
10x5
10x5
10x5

 

[KillahBee]

Friday 185

Squats:
205x5
205x5
205x5
205x5
205x5
(PR for reps)

Zercher's:
135x10
135x8
SLGM:
85x10
85x10

Ham curl:
90x12
90x12

 

[KillahBee]

Wed (Actually Monday and Tues w/o)

SUbscap:
10x15

Internal rot:
10x15

DL:
185x5
185x5
185x5
185x5
185x5

Mil Press:
80x5
80x5
80x5
80x5
80x5

OHP DB:
30x10
30x8

Flat bench:
115x5
115x5
115x5
115x5
115x5

Incl DB:
35x10
35x8

Was out of town for work so I missed M and T workouts - wanted to make sure I didn't miss a week of 5x5 movements.

 

[wnt2bBeast]

bro change your sig you squatted 205!!!! nice work keep it going