Training Camp - KB's New Journal

[KillahBee]

Friday Legs

Squats:
135x8
135x5
185x5
185x5
200x5

Took it easy today cause my knee still hurts. It has been better the last day or 2, but didn't want to push it. Hopefully I will be able to jump back into my 5x5 next week with 220.

Ham crl:
100x10
100x10

SLGM:
100x10
100x10

Stnd calf raise:
215x20
215x20

Std calf raise:
110x15
100x15

 

[wnt2bBeast]

whats up with the knee..those are still decent numbers you should have no problem jumping right back on 5x5 when you feel ready..

 

[KillahBee]

whats up with the knee..those are still decent numbers you should have no problem jumping right back on 5x5 when you feel ready..

I have no idea to tell u the truth. It has just been giving me problems the last week or 2. Shooting pain on the inside part of the knee. It does feel better though, so next week I should be cool.

 

[wnt2bBeast]

shit just happens sometimes..make sure your form is good..maybe try and play around with your stance..wider will sometimes eliminate those little aches

 

[KillahBee]

Sat grip

Plate pinch & hold:
2 10s
2 10s
2 10s, 1 2.5
2 10s, 1 2.5
2 10s, 1 2.5
2 10s, 1 2.5

All til failure

DB holds:
70
70
70
75
75
75

All to failure

Rack dead holds:
185
185
205
205
205

All to failure

Forearm BB curls:
50x15
50x15

Reverse DB curls:
10x12
10x12

Behind back DB curls:
60x20
60x20

Hangers:
x2

To failure

Gripper squeeze & holds:
3 reps

Gripper Reps:
x10
x10

 

[KillahBee]

Monday Ch/ Calves

External rot:
10x15
Internal rot:
10x15

Flat bench:
125x5
125x5
125x5
125x5
125x5

Incl db:
35x10
35x8

Incl db fly:
15x10
15x10

Calf raise:
215x20
215x20

Std calf raise:
110x15
110x15

Crunch machine:
130x50
130x50

Hang leg raise:
x20
x20

Obl crunch:
x20
x20

 

[KillahBee]

Tuesday Back/Shldrs

Deads:
205x5
205x5
205x5
205x5
205x5

BO BB rows:
115x10
115x8

Pulldowns:
70x10
70x10

Mil press:
100x5
100x5
100x5
100x5
100x5

Side lats:
20x10
20x10

Frint cable raise:
20x10
20x10

 

[KillahBee]

Thursday Arms

What a shit day. Probably the worst day I have had in the gym in a long time. Not sure why. It started this morning getting into my car to go to the gym - I had just taken 3 BCAA pills. About 5 minutes later I coughed and one of the pills must have broken and not been digested, cause all this poweder came up my throat and into my mouth. Tasted absolutely terrible. Started coughing and choking and did everything I did to not puke (probably should have tho). It was really bad. Got over it and headed to the gym. EVERYTHING hurt today. Both wrists hurt, shoulder was bad, and I felt some bicep pain that I haven't had in a while. Not good. No strength. Could hardly finish my bicep curls. Just a shit day. I guess that happens every now and then. Now I am in a bad ass mood tho.

Internal rot:
10x15
Subscap:
10x15

Close grip bench:
95x5
95x5
95x5
95x5
95x5

Cable ext:
60x8
60x8

OH Kickbacks:
10x10
10x10

BB curls:
80x3
75x5
70x5
70x5
70x5

Incl db curls:
25x8
25x8

Hammer curls:
25x8
25x8

 

[KillahBee]

Fri Legs

Squats:
215x5
215x5
215x5
215x5
215x5

Zercher's:
145x8
145x8

Ham curl:
100x10
100x10

SLGM:
100x10
100x10

Knee still hurts a bit, but getting better.

 

[KillahBee]

Thursday Arms

External rot:
10x15
Subscap:
10x15

Close gr bench:
100x5
100x5
100x5
100x5
100x5

Cable ext:
60x10
60x10

OH Kickbacks:
15x8
15x8
I really like these.

BB curls:
70x5
70x5
70x5
70x5
70x5

Incl db curls:
25x8
25x8

Hammer curls:
25x10
25x8

Needsize:
10x5
10x5
10x5
10x5

Cable crunch:
70x15
70x15

Obl crunch:
x20
x20