Training Camp - KB's New Journal

[KillahBee]

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.

 

[KillahBee]

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.

 

[KillahBee]

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.

 

[KillahBee]

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.

 

[KillahBee]

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.

 

[KillahBee]

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.

 

[KillahBee]

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

 

[KillahBee]

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.

 

[KillahBee]

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

 

[KillahBee]

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.