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Training Camp - KB's New Journal

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KillahBee

KillahBee

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I have been rehabbing and strengthening my rotator cuff after tearing it a while back. I feel that I am recovered to the point that I can finally begin eating heavy and lifting heavy. My bench and OHP are the two weak points cause of the shoulder, so I will be looking to get back to respectability with those lifts.
I have worked on a bulking eating plan and have started to eat big. I also decided that a 5x5 will work well for me right now. I need to get bigger and stronger and I think 5x5 is best for me right now. Plus, it is pretty simple and that's key cause work is about to get CRAZY again with the US Open coming in the end of August.

5x5:

M - Chest/Calves
Rot cuff:
External rotation:
10x15
Internal rotation:
10x15

Flat bench:
5x5

Iso machine Incline Chest press:
2x8-10

Incline DB fly:
2x8-10

Calf raise:
2x15 (alternate seated and standing weekly)

Crunch machine:
2x15

Hanging leg raise:
2x15

T - Back/Shldrs:
Rot cuff:
Internal rotation:
10x15

Subscap:
10x15

Deadlifts:
5x5

BO BB Rows:
2x8-10

Shrugs / Pulldown (alternate weekly)
2x8-10

ISO OHP machine:
5x5

BO side lats:
2x8-10

Crucifix hold (DB's):
2 sets of front hold, 2 sets side hold (timed)

W - OFF

Th - Arms
Rot cuff:
Internal rotation:
10x15
Subscap:
10x15

Close grip bench:
5x5

Cable ext:
2x8-10

Pushdowns:
2x8-10

BB curls:
5x5

Incline DB curls:
2x8-10

Hammer curls:
2x8-10

Cable crunch:
2x12

Needsize's ab routine:
4x5

F - Legs
Rot cuff:
Subscap:
10x15

Squats:
5x5

Zercher squats:
2x8-10

SLGM:
2x8-10

That's how it's looking. I messed around with it this week to see what numbers I should start at. I think this will help get my bench back to decency, since it will not kill my shoulder, but will still strengthen it slowly with the added 5 pounds weekly. The only thing I need to experiment with is the ISO OHP machine. I tried it for the first time last week and it definitely bothered my shoulder a bit (more the bicep tendons), so I may try military presses, since I found out I was wrong - my gym does have the racks where you can load the bar in front of you, which was my main concern.

Now it's time to eat and lift like a fucking animal. Supps - creatine.
 
Monday - Chest / Calves 177lbs

External rot:
10x15
Internal rot:
10x15

Flat bench:
85x5
85x5
85x5
85x5
85x5

Man it sucks to lift such little weight, not to mention the fact it still bothers my shoulder. Nonetheless, I think increasing the weight by 5 lbs each week is a good way for me to get back in the game.

Iso Ch Press:
30x10
30x10

Incline DB fly:
15x10
15x10

Seated calf raise:
80x15
90x15

Crunch mach:
120x15
120x50

Hanging leg raises:
BWx15
BWx15

SHoulder/arm hurtin towards the end, but feels pretty good thruout the rest of the day (an improvement over how it was months ago).
 
Tuesday Back/ Shldrs

Deadlifts:
155x5
155x5
155x5
155x5
155x5

BO BB Rows
75x10
95x10

Pulldowns:
60x10
60x10

BB military press:
45x5
45x5
45x5
45x5
45x5

I have been using the ISO OHP machine for my shoulders 5x5 movement, but I decided today that it is shite and I feel it much more in my chest (especially since I do Chest on Mondays). So, I decided to give the BB military press a whirl, since the rack at my gym allows you to set the bar in front of you. This is the first time I have done these since my injury, so, much like the bench press, I will have to start super light and build up my strength. SHoulder felt fine at the end of the workout.

BO side lats:
20x10
20x10

Crucifix hold:
front:
10x15 seconds
10x15 seconds

side:
10x15 seconds
10x15 seconds

Everybody should end their shoulder workouts with these. It will surprise you how light weight you use yet how it still burns your friggin delts - feels great.

Note:
Shoulder feeling alright today, definitely not bothering me as much as after chest day.
I think I may start coming in on Saturdays and doing some fun work. I hate being out of the gym for the whole weekend. I know I need the rest, but I also do not have time for some things I would like to do when I workout in the morning. I am thinking of just coming in and doing some grip work, maybe some power cleans, and I would really like to mess around with the move found on this site http://dieselcrew.com/Videos.html . it's a video called "Cobras", about 5th or 6th one down. I can't get it to work on my comp, but I have seen it and for some reason am obsessed with it.
 
Last edited:
Prolly a good idea for a day of misc work. I may have to do that as well, b/c I just never get around to doing grip work, etc on workout days.
 
BOOEY said:
Prolly a good idea for a day of misc work. I may have to do that as well, b/c I just never get around to doing grip work, etc on workout days.
Click to expand...


definitely - and I like grip work too.
 
check out the BFS program...coach had us on that every off-season and I can tell you right now that its one of the most effective programs around...esepcially if you're just starting to lift...or in your case, recovering from a relatively debilitating injury
 
Smurfy said:
Killah good luck with your lifting. I know shoulder rehab and stuff can be unbelievably frustrating. Keep on keepin on!
Click to expand...

Thank you sweety. I'm getting my strength backslowly but surely and it feels friggin great.
 
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!
 
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.
 
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!
 
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
 
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!
 
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.
 
JKurz1 said:
What are your stats no bro? Coming back from a severe injury sucks!! Props to ya....keep it up!
Click to expand...
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.

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.
 
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...
 
Note:

Beginning this weekend I will be out at the US Open for the better part of the next 4 weeks or so. It is going to be extremely difficult to maintain eating habits and the 5x5 during this time, as I will be working some crazy and odd hours. However, I need to find a way to make it work. I may just have to do the 5x5 lifts and drop the accessories for a few weeks.
 
Thursday and Friday combo (out of town on Thurs) 185

Subscap:
10x15
Internal Rot:
10x15

Close grip bench:
55x5
55x5
55x5
55x5
55x5

Cable ext:
50x10
50x10

BB curls:
45x5
45x5
45x5
45x5
45x5

Incl Db curls:
20x8
20x8

Hammer curls:
20x10
20x10


Squats:
185x5
185x5
185x5
185x5
185x5

Zercher's:
125x8
125x8

SLGM:
75x10
75x10
 
Saturday - Grip / Forearms

Forearm BB curl:
50x15
50x15

Rev DB Curl:
10x12
10x12
10x12

Behind back Bb curl:
50x20
50x20

Plate pinch:
2 10s ~ 60 seconds
2 10s ~ 45 seconds
2 10s, 1 2.5 ~ 8 sec
2 10s, 1 2.5 ~ 8 sec
2 10s, 1 2.5 ~ 8 sec
2 10s ~ 30 sec

DB holds:
75 ~ 30 sec
75 ~ 25 sec
75 ~ 20 sec
75 ~ 15 sec
70 ~ 25 sec
70 ~ 25 sec

Rack dead holds:
185 ~ 25 sec
185 ~ 25sec
200 ~ 20 sec
200 ~ 15 sec
210 ~ 15 sec
210 ~ 15 sec

Grippers:
3 reps negatives
3 reps squeeze and hold

Grippers Reps:
x10
x8


Good workout - I look forward to Saturdays the whole week now. I used chalk today and it really helped on the rack dead holds and a little on the DB holds. Got some looks at the gym, but fuck them - they don't say a word when half the douche bags NEVER rack their weights!
 
Monday Chest / Calves 185

External rot:
10x15

Internal rot:
10x15

Flat BB bench:
95x5
95x5
95x5
95x5
95x5

Had pain last week with 90, but felt pretty good this week.

Incline Iso chest press:
35x10
40x10

DB incline fly:
15x10
15x10

Calf raise (seated):
100x15
100x15

Crunch machine:
120x50
120x50

Note: Starting today, I will be at the US Open for the large part of the next 3-4 weeks. It is going to be very tough to hit the gym on the same regular basis during this time, but I have to find a way. I may just have to do just my 5x5 exercises and ditch the accessories for this time. We'll see.
 
Tuesday Back / Shldrs

Internal rot:
10x15

Subscap:
10x15

Deads:
165x5
165x5
165x5
165x5
165x5

I feel my deads are coming along great, back is feeling really strong.

BO Bb rows:
100x10
100x10

Pulldowns:
70x10
70x8

Military press:
60x5
60x5
60x5
60x5
60x5

Crucifix hold:
Front:
10x20 seconds
10x15 seconds
Side:
10x20 seconds
10x15 seconds

I dropped the DB side lats, as they are starting to aggravate my shoulder. I think I may replace them with DB OHP.
 
Thursday 182

Internal rot:
10x15

Subscap:
10x15

Close grip bench:
60x5
60x5
60x5
60x5
60x5

Cable ext:
50x10
50x10

BB curls:
50x5
50x5
50x5
50x5
50x5


No time - had to be at the Open for 7:30.
 
No bro....wasn't sacarstic......However, I thought it was possible just a quad day, if it's a full Leg day, you need MORE...IMHO.......the hammys are getting neglected...I'd probably toss in 3-4 sets of leg press and 3-4 sets of leg curls.......at a minimum......
 
JKurz1 said:
No bro....wasn't sacarstic......However, I thought it was possible just a quad day, if it's a full Leg day, you need MORE...IMHO.......the hammys are getting neglected...I'd probably toss in 3-4 sets of leg press and 3-4 sets of leg curls.......at a minimum......
Click to expand...

I agree and have thought about this - I basically stuck to the generic 5x5 set up for my leg day, but may add 1 more hammy movement (SLGM works well too). Thanks for the advice tho.
 
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

How are your arms responding to this bro? I do about 15 sets for each.....and I always go 8-10 reps....you like the 5x5?
 
JKurz1 said:
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

How are your arms responding to this bro? I do about 15 sets for each.....and I always go 8-10 reps....you like the 5x5?
Click to expand...

It's tough to say cause I can't go to heavy yet cause of my shoulder (rot cuff). I usually go the same as you, but thought I would try to see how the 5x5 will work. On my other days where I can lift heavy (back, legs) I can see an increase in strength already.
 
Saturday Grip / Forearms

Forearm BB curls:
50x15
50x15

Reverse DB curls:
10x12
10x12
10x12

Behind back BB curls:
60x20
60x20

Plate pinch and holds:
2 10s ~ 45secs
2 10s ~ 45secs
2 10s, 1 2.5 failure
2 10s, 1 2.5 failure
2 10s, 1 2.5 failure
2 10s ~ 60 secs

DB holds (no chalk):
70x25secs
75x20
75x20
75x20
75x15

Rack dead holds (chalk):
185 til failure
185 failure
205 failure
205 failure
205 failure
205 failure

Note: the rest of the typical Sat workout (done at home) skipped due to a wonderful flat tire - nail in the tire. Fantastic!!!
 
Monday Chest / Calves

External rot:
10x15

Internal rot:
10x15

Flat BB bench:
100x5
100x5
100x5
100x5
100x5

Iso chest press:
40x10
40x10

Incl DB fly:
15x10
15x10

Stnd calf raise:
205x15
205x15

Std calf raise:
90x15
90x15

Crunch mach:
120x5
130x50

Hanging leg raise:
BWx15
BWx15

Oblique crunches:
x20
x20
 
Tues Back/ Shldrs

Internal rot:
10x15

Subscap:
10x15

Deads:
170x5
170x5
170x5
170x5
170x5

BO BB rows:
100x10
100x10

Shrugs:
60x10
60x10

Mil Press:
65x5
65x5
65x5
65x5
65x5

DB OHP:
30x8
30x8
 
Thursday Arms 185

Internal rot:
10x15

Subscap:
10x15

Close gr bench:
65x5
65x5
65x5
65x5
65x5

Cable ext:
50x10
60x10

Pshdowns:
120x8
120x8

BB curls:
55x5
55x5
55x5
55x5
55x5

Incline DB curls:
20x10
20x10

Hammer crls:
20x10
20x10

Cable ab crunches:
40x12
50x20

Needsize's routine:
BWx5
10x5
10x5
10x5
 
Friday Legs

Squats:
195x5
195x5
195x5
195x5
195x5

Zercher's:
135x10
135x8

SLGM:
80x10
85x10

Hamstring curl:
70x10
80x10
 
keep up the good work there Killah. I know its gotta be frustrating since youre coming off an injury, but just thank God youre able to lift again :)

Keep pumpin'
 
Smurfy said:
keep up the good work there Killah. I know its gotta be frustrating since youre coming off an injury, but just thank God youre able to lift again :)

Keep pumpin'
Click to expand...


thanks sweety. it sucks ass, but i am taking it one day at a time and getting that strength back slowly but surely.
 
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
 
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)
 
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
 
Friday Legs 181

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

Zercher's:
135x10
135x8

SLGM:
85x10
85x10

Lying ham curl:
80x15
90x12
 
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
 
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.
 
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
 
Friday 185

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

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

Ham curl:
90x12
90x12
 
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 said:
bro change your sig you squatted 205!!!! nice work keep it going
Click to expand...

LOL - it's just a joke though! Not sure what my 1rm is with thr squat, but probably around 275 or so. Shoulder is getting stronger thanks tothe 5x5, I can say that.
 
Thursday Arms

Close grip bench:
80x5
80x5
80x5
80x5
80x5

Cable ext:
60x10
60x10

Pushdowns:
120x10
120x10

BB Curls:
70x5
70x5
70x5
70x5
70x5

Incl DB curls:
20x10
20x10

Hammer crls:
25x10
25x10
 
Friday Legs

Squats:
210x5
210x5
210x5
210x5
210x5

Zerchers:
135x10
145x8

SLGM:
90x10
90x10

Ham crl:
90x10
100x10

Sted calf:
100x15
100x15
 
Monday Chest / Calves

External rot:
10x15
Internal rot:
10x15

Flat bench:
120x5
120x5
120x5
120x5
120x5

Incl DB:
35x10
35x8

Incl db fly:
15x10
15x8

Stndng calf raise:
215x20
215x20

Std calf raise:
110x15
110x15
 
Tuesday Back / Shldrs

Internal rot:
10x15

Subscap:
10x15

Deadlifts:
190x5
190x5
190x5
190x5
190x5

BO BB rows:
110x10
110x10

Shrugs:
70x10
70x10

Military Press:
85x5
85x5
85x5
85x5
85x5

DB OHP:
35x8
35x6

Definitely getting into the tough part of my 5x5. Coming close to failing on all of my major movements - probably in the next few weeks. Real happy with my DL, mil press is better than I thought with the injury, bench is still the weakest due to a weak chest and this being the toughest on my shoulder. Squat is coming along pretty well.
 
Friday Legs

Subscap:
10x15

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

My goddamn shitty fucking cardio-bunny gym only has one squat rack (always open...) and today I saw that one of the pins that holds the bar-holder in place is missing! Of course they had no other ones, so the rack is useless.

Zercher's:
145x8
145x8

Lower back really hurting from deads this week so I had to take it easy with these.

Ham curl:
100x10
100x10

SLGM:
100x10
100x8

Weighed in at 188 today - not good cause it is fat. I have not done well with my bulking and need to step the fuck up. I am going to do a quick 2-3 week cutting phase just to get back into it then start clean bulking.
 
good work bro..watch that low back i tweaked mine sqautting but its getting better..its hard for me to not lift but i went in the gym yesterday and didnt do any deads just upper back/lats..and its feeling a lot better..hit it hard with a heat pad and stretch constantly..if need be take time off im amazed at how much better i feel in 4 days..keep pluggin away!!!
 
wnt2bBeast said:
good work bro..watch that low back i tweaked mine sqautting but its getting better..its hard for me to not lift but i went in the gym yesterday and didnt do any deads just upper back/lats..and its feeling a lot better..hit it hard with a heat pad and stretch constantly..if need be take time off im amazed at how much better i feel in 4 days..keep pluggin away!!!
Click to expand...

thanks brother! yeah, I have always been careful with the lower back. I think it's just from lack of sleep and the 12-inning Yankee game the other night.
 
KillahBee said:
thanks brother! yeah, I have always been careful with the lower back. I think it's just from lack of sleep and the 12-inning Yankee game the other night.
Click to expand...
lol..were u at the game?
 
wnt2bBeast said:
lol..were u at the game?
Click to expand...


Hell yes! And I stayed to the very end. One of the worst Yanks crowds I have ever seen though. They were dead silent and half of em left before the end. I was embarrassed.
 
Tuesday Back/Shldrs

Internal rot:
10x15

Subscap:
10x15

DL:
195x5
195x5
195x5
195x5
195x5

BO BB Rows:
110x10
110x10

Plldwns:
70x10
70x10

Mil press:
90x5
90x5
90x5
90x5
90x5

Front cable raises:
20x8
20x8

No DB OHP, cause I must have slept on my arm, cause my left wrist is KILLING me.
 
Thursday Arms

Internal rot:
10x15
Subscap:
10x15

Close gr bench:
85x5
85x5
85x5
85x5
85x5

Cable ext:
60x10
60x10

Pshdowns:
120x10
120x10

BB curls:
75x5
75x5
75x5
75x5
75x5

Incl db curls:
20x10
20x10

Hammer crls:
25x10
25x10

Needsize:
10x5
10x5
10x5
10x5

Cable crunch:
60x15
70x15

I am a mess this week. I must have slept on my wrist weird last weekend cause my wrist is really hurtin, to the point where I couldn't bench this week. My knee is also hurtin. It started about a week or 2 ago and is bad this week. No squats this week. First time my knee has ever hurt, so I am worried, but hopefully the rest will help.
 
Saturday Grip

Internal rot:
10x15
Subscap:
10x15

Plate Pinch & Hold:
2 10s
2 10s
2 10s, 1 2.5
2 10s, 1 2.5
2 10s, 1 2.5
2 10s
(All to failure)

DB holds:
70
70
70
70
60
60
(All to failure)

Rack deads holds:
185
185
185
205
205
185
(All to failure)

Forearm BB curls:
50x15
50x15

Rev DB curls:
10x12
10x12

Behind back BB curls:
60x20
60x20

Gripper negatives:
3

Gripper squeeze & hold:
3

Gripper reps:
x10
x10
 
Awesome job man, keep it up. I dont talk much on this board, but its always good to see someone coming back from injury, making steady progress. Do you think you've found the reason your gains havnt been very lean? Im sure you could go through and find the weakpoints in your what your eating to gain. Look forward to seein some more progress, gl.

edit: oh and btw, go redsox ;)
 
damnit458 said:
Awesome job man, keep it up. I dont talk much on this board, but its always good to see someone coming back from injury, making steady progress. Do you think you've found the reason your gains havnt been very lean? Im sure you could go through and find the weakpoints in your what your eating to gain. Look forward to seein some more progress, gl.

edit: oh and btw, go redsox ;)
Click to expand...


damn red sox fans! lol. thanks bro. the reason my gains have been not too lean is simple - I have been weak. I have been eating very poorly, which is very unlike me. Lesson learned. I will now bounce back and ddo it right. Thanks brother.
 
Tuesday Back / Shldrs

Internal rot:
10x15

Subscap:
10x15

Deads:
200x5
200x5
200x5
200x5
200x5

BO BB rows:
110x10
110x10

Shrugs:
70x10
70x10

MIl press:
95x5
95x5
95x5
95x5
95x5

Side lats:
20x10
20x10

Front cable raises:
20x10
20x10
 
Update:

I have decided to go on a quick cutting plan for as long as it takes to get rid og the fat I have gained recently, especially in the good ol gut area. Hopefully about 4-8 weeks. I am staying with the 5x5. My goals is to not let the cutting negatively affect my progress in the 5x5. I would also like to stay on the 5x5 til about the new year, then design a new routine based on improving speed, explosiveness, and strength.
 
Thursday Arms

Internal rot:
10x15
Subscap:
10x15

Close gr bench:
90x5
90x5
90x5
90x5
90x5

Cable ext:
60x10
60x10

OH Kickbacks:
10x10
10x10

BB curls:
75x5
75x5
75x5
75x5
75x5

Incl DB curls:
25x8
25x8

Hammer curls:
25x10
25x8

Cable crunch:
70x15
70x15
 
KillahBee said:
Update:

I have decided to go on a quick cutting plan for as long as it takes to get rid og the fat I have gained recently, especially in the good ol gut area. Hopefully about 4-8 weeks. I am staying with the 5x5. My goals is to not let the cutting negatively affect my progress in the 5x5. I would also like to stay on the 5x5 til about the new year, then design a new routine based on improving speed, explosiveness, and strength.
Click to expand...

Ive heard about how hard it is to cut and keep/gain more muscle, but what about strength wise? Ill be watching to see how your gains go. At this time im also on the 5x5, and cutting to try and see how far I can get my bodyfat Percentage down, currently arround 11. So keep postin and gaining and give me some motivation! :)
 
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
 
whats up with the knee..those are still decent numbers you should have no problem jumping right back on 5x5 when you feel ready..
 
wnt2bBeast said:
whats up with the knee..those are still decent numbers you should have no problem jumping right back on 5x5 when you feel ready..
Click to expand...
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.
 
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
 
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
 
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
 
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
 
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
 
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.
 
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
 
Friday Legs

Squats:
220x5
220x5
220x5
220x5
220x5
Next week = 2 45's on each side (I know, I know - cheesy, but still feels good!)

Zercher's:
145x10
145x10

Ham curl:
110x10
110x10

SLGM:
100x10
100x10

Very happy with the 5x5 and my squats. I can see 250 happening with not much of a problem. I am psyched to see what my 1RM is once I am done with 5x5. Knee still giving a little problems, but not getting in the way apparently.
 
Monday Chest/Calves

External rot:
10x15
Subscap:
10x15

Flat bench:
130x5
130x5
130x5
130x3
130x3

Shoulder killing me. This always fucking happens when I am in a cutting phase.

Incl DB:
35x10
35x8

Incl db fly:
20x8
20x8

Calf raise:
225x20
225x20

Std calf:
120x20
120x20

Crunch mach:
130x50
130x35

Hang leg raise:
x20
x20

Obl crunch:
x20
x20

What a piece of shit fucking day.
 
Tuesday Back / Shldrs

Subscap:
10x15
Internal rot:
10x15

Deads:
210x5
210x5
210x5
210x5
210x5

BO BB rows:
115x10
115x10

Pulldowns:
70x10
70x8

MIl Press:
105x5
105x5
105x4

Side lats:
20x10
20x10

It is very very evident that I am experiencing some major strength loss due to my current cutting cycle. It sucks, but it is a necessary evil. I am thinking about putting the 5x5 on hold until I end cutting, cause it is doing me no good. I might stay with the squats and deads 5x5 and adjust the other movements. I'll work on it today.
 
Monday - Who the hell knows what day

Squats
185x10
200x8
215x4
225x3

Ham curl:
110x12
110x10
100x8

Leg ext:
110x15
110x15
90x15

Stnding calf raises:
225x20
225x20

Std calf:
100x20
100x20

Starting a new split next week. I was going to stay with the 5x5 on squat, DL, and close grip, but I think I may ditch it all together until I am done cutting. The cutting takes such a toll on me that it's not worth it to do a 5x5. Also, I think my body reacts a little better to high reps, especially with legs. I am traveling Tu-Fr this week, so I wanted to get legs in today and will probably do chest/arms tomorrow.
 
Update:

Starting a new 8-12 week cutting program. Switching up my training to be a little more bb-ish and increased some reps.

Monday

Externla rot:
10x15
Internal rot:
10x15

Flat bench:
85x10
100x8
115x6

Incl db:
35x8
35x6
35x4

FLat db fly:
15x8
20x6
20x4

DB OHP:
25x10
30x8
30x6

Side lats:
20x8
20x6
20x4

Frnt cable raise:
20x8
20x6
30x4

Took it a little easy I haven't been in the gym in like 2 weeks.

Finished off with HIIT for 10 minutes.
 
Tues

DL:
215x5
215x5
215x5
215x5
215x5
I think I am going to change this to a pyramid style and leave the 5x5 for when I have more energy/strength.

Shrugs:
75x8
75x6
80x4

T-bar:
30x8
35x6
40x4

Pulldowns:
70x8
70x6
80x4

Stnd calf raise:
225x20
225x20

Std calf:
100x20
100x20

Ended with 10 minutes HIIT.
 
THursd

BB curl:
55x10
60x8
60x6

Hammer crls:
25x8
25x6
25x4

Concentration curls:
20x8
20x6
20x4

Close gr bench:
75x10
85x8
85x6

OH kickback:
15x8
15x6
15x4

Cable ext:
60x8
60x6
60x4

Needsize ab routine:
10x5
10x5
10x5
 
Update 12.27

Haven't been in the gym in almost 3 weeks and diet went to shit. A combo of moving apartments, being sick for 7 days, the holidays and just getting killed at work owned my pathetic ass. My goal for 2005 is to become a lot better at managing my life. I can't let my training and dieting fall every time life gets tough/hectic cause it's always gonna be that way.

Going to try the BFS program for a little bit as it allows for some quick workouts (key as I am real busy with Super Bowl coming up). I am going to be cutting and doing cardio/abs on off days.

Monday

Flat bench:
w/u:
45
65
85
100
120x3
120x3
120x3

Mil press:
65x8
75x8

Side lats:
25x8
25x8

Squat:
225x3
225x3
225x3
Tweaked my hammy on the first set but kept pushing. No big deal.

Incl db:
35x8
35x8

HIT - 12 min

On a side note, walked into my gym and we had 100% new equipment. Not bad. Still only one fucking squat rack though, but at least they moved that and the 2 power racks over to where the stretchers/ab tools used to lay down and do their thing. Now we are right in front of the mirrors. All brand new equipment, some nice shit too. Gonna hit it hard and hopefully be ready to bulk up a bit in a month or 2.
 
Wed

DLs
185x3
185x3
185x3
Back was not 100% from the Monday squats so I couldn't go all out on DLs. Hoopefully this was because I haven't touched a weight in 3 weeks.

Power Cleans:
85x3
85x3
85x3
Feels like I should have been doing these faster.

Pulldowns:
70x8
85x8

Cable row:
100x8
100x8

Shrugs:
75x8
75x8

HIT 12m level 5
 
Fri

Zercher's
145x3
145x3
155x3

Decline bench
95x3
95x3
105x3

Flat bench db flyes:
20x8
20x8

BB curls:
55x8
55x8

Close gr bench:
85x8
85x8

OH kickbacks:
15x8
15x8

Shoulder hurt a lot today. Gonna tweak this program a little bit to be easier on the lower back and shoulder.

HIIT 12minutes. kick it up to 15 minutes and up a level or 2 next week.
 
Monday

Ext rot:
10x15
Subscap:
10x15

Incline BB:
95x5
115x5
115x5
Felt very weak today

Flat DB:
35x8
35x8

Squat:
185x5
205x5
205x1
Ouch - will explain below....

Mil Press:
75x8
75x8

Side lats:
25x8
25x8

Had questions about the BFS program and I answered them today - NOT FOR ME. Too much stress on the lower back. I had lower back problems when I was younger (Degenerative Disc Disease one doc told me). Lifting has helped immensely, but I am still very careful with it. But this is just too much on it. It usually takes me at least 3 days to recuperate from squats. It sucks, cause I hate giving up on any program, but I know my body well enough to know this is no good. My lower back hurts big time right now, the most it has in years.


Finished up with 15 min of cardio to try and stretch the fucking back out.
 
Smurfy said:
do you feel youre getting stronger?
what %age of your original strength are you at now?
Click to expand...


well, up until I completely fucked my back up today (sharp stabbing pains when I get out of my chair - awesome!), I can honestly say that I was at about 80% of my original strength when I was doing 5x5. Hard to say cause I exceeded my original numbers in the squat and DL, but not there yet in pressing movements (thanks shoulder). but I am also cutting now cause I got (more) fat, so my strength isn't up there right now. once I am done cutting and can put my energy into eating and getting back into it my strength will be back. :)
 
KillahBee said:
well, up until I completely fucked my back up today (sharp stabbing pains when I get out of my chair - awesome!), I can honestly say that I was at about 80% of my original strength when I was doing 5x5. Hard to say cause I exceeded my original numbers in the squat and DL, but not there yet in pressing movements (thanks shoulder). but I am also cutting now cause I got (more) fat, so my strength isn't up there right now. once I am done cutting and can put my energy into eating and getting back into it my strength will be back. :)
Click to expand...
may the force be with you.
 
Well, I need some prayers or good luck charms or fucking something. My lower back is in some serious pain. Sharp stabbing pains when I sit down and it gets worse when I try to stand up. I hope to God this goes away in the next few days. Another injury might actually cause me to kill a person. No gym for me until I figure this out.
 
Smurfy said:
maybe a pinched nerve. those hurt like a sumbitch. just be careful and have it checked out if it goes on too long.
Click to expand...


thanks Smurferino. if it isn't better in the next day or two I'll go to the doc. at least get some pain pills... :evil:
 
Monday

update: back still hurtin,but getting better. doc gave me anti-inflams and muscle relaxers. took all last week off. going to start up again this week, but only upperbody exercises and light cardio. if anything bothers me I'll back off.

Mil Press:
65x8
65x8

DB press:
30x8
35x6

Side DB raise:
15x8
15x6

Std rear db raise:
10x6

Not too bad, all weights were light because of the back. Ended with 7 minutes on the seated bike.
 
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