Training Camp - KB's New Journal

[Smurfy]

nice.

 

[KillahBee]

nice.

I love you.

 

[KillahBee]

Wed

Ext rot:
10x15
Int rot:
10x15

Incl BB:
95x6
115x6
115x6

Flat DB:
35x6
35x6
35x6

Close gr bnch:
85x8
85x8

OH kickbacks:
15x8
15x8

Cable pshdwns:
50x8
50x4

back still hurts, took it easy. ended with seated bike for 10 minutes, L5.

 

[Smurfy]

Im watching you.

 

[KillahBee]

Im watching you.

lmao - that's hot smurf. hot.


Friday
Subscap:
10x15
Int rot:
10x15

BB curl:
50x8
60x6
60x6

Shrugs:
70x8
70x8


Hammer crl:
25x8
25x8

Std calf raise:
115x15
115x15

Leg ext:
85x15
100x12
100x12

back still fucking hurts. getting better but not as quickly as I would like. shit ass fuck. finished with 7m on seated bike - about all the cardio I can take with thr back.

 

[KillahBee]

Sat - grip/forearms

Plate pinch & hold (all done to failure):
2 10s
2 10s, 1 2.5
2 10s, 1 2.5

DB holds (failure)
70
70
70

Rack deads holds (failure):
185
185
185

BB wrist curl:
50x15
50x15

behind the back bb curl:
60x15
60x15

ended with a bunch of wrist rollers at home

 

[Smurfy]

KIllah, for plate pinches, how many fingers are you using

 

[KillahBee]

KIllah, for plate pinches, how many fingers are you using

I alternate to tell the truth. Sometimes all 5, sometimes 3. My focus is really on grip training that carries over more into lifting (db and bb holds for example), so the plate pinches are more for shits and giggles.

 

[Smurfy]

ok so you dont feel plate pinches really carry over that much? Im askiing cuz my grip gives out before my back when deadlifting. I even have trouble doing pullups. I do have straps but Ive never used them. My grip isnt horrid, but it needs to be better. I can close the COC trainer with my right hand lol

 

[KillahBee]

ok so you dont feel plate pinches really carry over that much? Im askiing cuz my grip gives out before my back when deadlifting. I even have trouble doing pullups. I do have straps but Ive never used them. My grip isnt horrid, but it needs to be better. I can close the COC trainer with my right hand lol

lol. IMO, and if you really just think simply about it - doing things like DB holds and rack dead holds will carry over into helping your DL grip. Also, grab a pull up bar/handles and just hang until you can't hang no mo. It's a major mental battle. Veins start popping out all over the place, your head starts spinning, it feels like the bar is ripping the skin off your hands, but all these moves definitely carry over. Also, at the end of your shruga or DLs try holding the grip on the last set til failure.

 

[Smurfy]

ok thanks.

 

[KillahBee]

Tuesday 182-3

Mil press:
75x8
75x8

DB press:
35x6
35x6

Side DB raise:
15x8
15x8

Std rear db raise:
10x8
10x8

Back still hurts, which really pisses me off. It's getting better, but not as fast as I hoped - puts a damper in my plans, but I'll deal with it. Key is to stick with the diet. 2 pounds lost per week is what I am shooting for, and have accomplished so far. Getting some clen in this week too. Ended with 15 minutes on the seated bike.

 

[Smurfy]

how tall are you killah? whats your goal weight/bf? 182 seems small, unless youre like 5'5.

 

[KillahBee]

how tall are you killah? whats your goal weight/bf? 182 seems small, unless youre like 5'5.

lol. about 5'11. still toying around with my weight and whatnot. for now, my plan is to get down to around 10-12% bf (I guess I am around 15/16 right now maybe). Once I do that I want to do some serious, clean bulking for a while. I think my ideal weight when all is said and done is around 190/195ish, natural. but I need to lose some fattyness first, cause I'm not happy carrying around some lard.

 

[Smurfy]

so youre cutting now, so you can clean bulk later? ok.

190-195 @ 10-12% sounds splendid. Ill be expecting some pics.

 

[KillahBee]

so youre cutting now, so you can clean bulk later? ok.

190-195 @ 10-12% sounds splendid. Ill be expecting some pics.

yeah. I did the cutting then bulking thing recently but was a schmuck about it and just ate everything in sight. apparently, you get fat when you do that. so, that's the plan. pics will be forwarded to Smurferina sans pants.

 

[Smurfy]

sans pants. you read my mind.

keep up the good work.

 

[KillahBee]

Wed

Subscap:
10x15

Incl BB:
95x8
115x6
115x4
Shoulder gave out today, not sure why.

Flat DB:
40x8
40x6
40x6

Close gr bnch:
95x6
95x6

OH Kickbacks:
15x8
15x8

Cable pshdown:
50x8
50x8

Finished with HIIT for 15m on the eliptical. Back still hurtin but didn't bother me too much during the cardio.

 

[KillahBee]

Thurs

BO BB rows:
65x10
85x10
85x8

Shrugs:
70x8
70x8

Lat plldwn:
70x10
70x10
70x10

Cable Row:
70x8
85x10

First time I did back in a few weeks (since I tweaked my back) - still hurts. My deadlift is going to be weak as fuck when I can finally do it again.... finished with 5 min on eliptical cause back hurt too much

 

[KillahBee]

Mond 188 (carb up on Sunday)

Ext rot:
10x15
Subscap:10x15

Mil press:
75x8
75x6

DB press:
35x8
35x6

Side DB raise:
15x8
15x8

Std rear db raise:
10x8
10x8

Cable ab crunch:
40x20
50x20
60x20

Ended with HIIT on eliptical - 15minutes.

 

[KillahBee]

Mon

Int rot:
10x15
Subscap:
10x15

Mil press:
75x8
75x8

DB press:
40x6
40x5

Side DB raise:
15x8
15x8

Std DB rear raise:
10x8
10x8

Cable crunch:
60x20
60x20
60x20

Ended with 15m HIIT. My goal this week is to stay clean with my diet in Jacksonville. I plan on doing cardio everyday, and throwing in some weights if I can, but it's hard to say what my schedule will be as it will be VERY hectic and I am always a phone call away from having to put out a fire. going to run a cycle of clen when I get back.

 

[Smurfy]

Cable crunches....are those where you are kneeling on the floor with the ropes behind your ears? Thats how i do them

 

[KillahBee]

Cable crunches....are those where you are kneeling on the floor with the ropes behind your ears? Thats how i do them

yep

 

[KillahBee]

Monday Abs/Shldrs 185

Mil press:
45 warmup
65 warmup
80x8
80x8

DB press:
40x6
40x6

Side db raise:
15x8
15x8

std db rear raise:
15x8
15x8

Cable crunch:
60x20
60x20
60x20

good shoulder day, felt the burn. on my third day of clen. the headaches are a bitch, but I'll see it through.

 

[Smurfy]

glad to see you posting again. clen shakes are awesome. some have said that initial strength gains can be expected on clen. not sure how much tho.

also, i voted for you, Paisano

 

[KillahBee]

glad to see you posting again. clen shakes are awesome. some have said that initial strength gains can be expected on clen. not sure how much tho.

also, i voted for you, Paisano

thank you, bella. don't know about the strength gains, felt good today but not much of a jump. these headaches are killing me though

 

[KillahBee]

Tuesday (I'm a day behind) Legs 185

Squats:
135x8
135x8
Then, BOOM! Cramps. All at once my quads and hammies cramped up like a bitch. Assuming it's the clen. Bad news is I couldn't finish the workout, as I tried everything possible to get rid of them but no dice. Good news is that this is the 1st time I squatted in over a month cause of the lower back injury and 135 (which is usually just a warmup) felt fine. Gonna try to fit in some leg work on Saturday.

Ended with 3 sets of 5reps of Needsize's ab routine, with a 10lb plate. Then HIIT for 15 minutes.

 

[wnt2bBeast]

make sure you are taking taurine and add more potassioum as well as lots of water...

i wouldnt expect any strength gains from clen..its anabolic effects or way overstated

 

[KillahBee]

make sure you are taking taurine and add more potassioum as well as lots of water...

i wouldnt expect any strength gains from clen..its anabolic effects or way overstated

thanks broly. I have been taking the taurine, but need to up the potassium. I have been hitting the water hard the last day which has helped the headaches.

 

[wnt2bBeast]

you can get potass tabs or just eat a banana or two

 

[KillahBee]

Fri Calves/Bi's 184

Standing calf raises:
225x20
225x20
225x20

Std calf:
110x20
90x20

BB curl:
50x8
50x8
50x8

Incl DB crl:
20x8
20x8

Hammer crl:
25x8
25x6

Missed my chest workout this week so just wanted to get a little in:
Incl BB:
85x8
105x6
105x6

Cable crunch:
60x20
60x20

Ended with 10 minutes HIIT

 

[KillahBee]

Monday Sh / Abs

Mil press:
80x8
80x8

DB press:
40x6
40x6

Side db raise:
15x8
15x8
Std rear db raise:
15x8
15x8

Cable crunch:
60x20
60x20
70x15

Needsize:
10x5
10x5
10x5

Ended with 15 minutes HIIT.

Note: I am working on a CKD meal plan today, and will start CKD tomorrow. Never tried it before (have done variations), so hopefully this will help me cut away a little fat. I have been in a pretty big funk with laziness, especially with eating. That's not like me. I need to nut the fuck up and do what I gotta do. I set a 12-month training plan for myself in January and I want to stick to it. I am going to post up my meals here as well.

 

[KillahBee]

Tuesday -

CKD: Wk 1, Day 2

Meal 1 2 Whole Eggs 16 1 13 192
3 slices cheese 21 0 25 235
6 flax pills 0 0 6 70
Meal 2 3 slices ham 10.5 1.5 24 279
6 flax pills 0 0 6 70
Meal 3 Celery
4 tbsp ANPB 14 16 32 380
Meal 4 2 slices ham 7 1 16 186
10 flax pills 0 0 12 140
Meal 5 1 cup turkey 34 0 16.5 295
Diet Pepsi

 

[KillahBee]

Tuesday Legs 185

Sq:
135x6
155x6
185x6
Second time I squatted in the last month and a 1/2. Felt a little stronger than last time, but on the 185 I tweaked my back and I felt that pain from a couple months ago again. Obviously I ended it there. Fucking pisses me off. So I gotta work on this and monitor my slow progress.

Ham curl:
65x8
80x0
80x8

Ended with HIIT 15m, level 7.

Almost done with my forst 2-week clen cycle. I liked it, but didn't get the effects I was loooking for, mainly cause of diet I think. I am going to take 2 weeks off and start another one, hopefully to cap off this way too long cutting phase, and start getting fucking bigger.

 

[KillahBee]

Wed

CKD: Wk1, Day 3

PWO 1 scoop whey
.5oz dextrose
Meal 1 2 Whole Eggs
3 slices cheese
6 flax pills
Meal 2 3 slices ham

Meal 3 Celery
4 tbsp ANPB
Meal 4 2 slices ham

Meal 5 1 cup turkey
Meal 6 1 scoop whey

 

[KillahBee]

Wed 183

Incl BB:
115x6
115x4
115x5

Flat DB:
40x8
40x6
40x6

Pec deck:
55x8
70x8

Close gr bench:
95x6
95x6

Cable pshdown:
50x5
50x4

OH kickback:
15x8
15x8

ended with 10 minutes on the stairs cause a nigga was runnin late! successfully avoided free breakfast at work as well as free lunch yesterday, which was Boston Market complete with mashed potatos, creamed spinach, cornbread, cookies, brownies, meatloaf. Damn, proud of myself.

 

[KillahBee]

Thurs CKD

Week 1/ Day 4
PWO 1 scoop whey
.5oz dextrose
Meal 1 2 Whole Eggs
3 slices cheese
3 flax pills
Meal 2 3 slices ham
6 flax pills
Meal 3 Celery
4 tbsp ANPB
Meal 4 2 slices ham
3 slices ham
Meal 5 1 cup turkey
Meal 6 1 scoop whey

 

[KillahBee]

Fr: CKD

Week 1/ Day 5
PWO 1 scoop whey

Meal 1 2 Whole Eggs
3 slices cheese
6 flax pills
Meal 2 3 slices ham
6 flax pills
Meal 3 Celery
4 tbsp ANPB
Meal 4 2 slices ham
10 flax pills
Meal 5 1 cup turkey
1 scoop whey

Plus a diet pepsi (1/2). tonight I may go out. it will be a huge challenge for me not to drink, but I am going to do it. I am feeling good on this diet and don't want to fuck it up. The only way I can complete a cutting diet successfully is to be a damn Nazi about things. I'll report back.

 

[Smurfy]

call me.

 

[KillahBee]

call me.

lmao. do it now!

 

[wnt2bBeast]

it will be a huge challenge for me not to drink, but I am going to do it. I

isnt gin and tonic ok???
hows the cramping

 

[KillahBee]

isnt gin and tonic ok???
hows the cramping

lol - is it?! cramping is gone. just increased the water and I was ok. ending my 2 week run this Sunday, then will start again in 2 more weeks. By then the CKD should be working well and that 2 week clen cycle should do it for me.

 

[wnt2bBeast]

lol - is it?! cramping is gone. just increased the water and I was ok. ending my 2 week run this Sunday, then will start again in 2 more weeks. By then the CKD should be working well and that 2 week clen cycle should do it for me.

lol good thing about the cramps
uhhh well tonic is fine and i dont think gin has to many carbs???
im no diet expert i jsut eat and drink lol

 

[KillahBee]

lol good thing about the cramps
uhhh well tonic is fine and i dont think gin has to many carbs???
im no diet expert i jsut eat and drink lol

lmao - stop putting ideas in my head!

 

[KillahBee]

Serving Size: standard cocktail




Calories 170 ( Kilojoules 711 )

% Daily
Value*
Total Fat 0 g 0%
Saturated Fat - 0%
Cholesterol - 0%
Sodium - 0%
Total Carbohydrates 14 g 5%
Dietary Fiber - 0%
Sugars -
Protein 0 g
Note: A dash indicates no data is available

 

[wnt2bBeast]

Serving Size: standard cocktail




Calories 170 ( Kilojoules 711 )

% Daily
Value*
Total Fat 0 g 0%
Saturated Fat - 0%
Cholesterol - 0%
Sodium - 0%
Total Carbohydrates 14 g 5%
Dietary Fiber - 0%
Sugars -
Protein 0 g
Note: A dash indicates no data is available

hmm i was unaware it had any carbs..lol
ills top tempting you

 

[KillahBee]

Thurs 181

DL:
Did not do since I retweaked my back doing squats this week. Not too bad, but wanted to be safe.

Cable row:
85x8
85x8

BB row:
65x8
85x8
85x8

Lat plldwn:
70x8
85x8

Shrugs:
70x8
70x8
70x8

Cable crunch:
60x20
60x20
60x20

Ended with HIIT for 15m. Feeling really good this week. The CKD is just what I needed. I think I need a strict program with exact measurements/foods to eat for each meal in order to be successful. haven't cheated once, not even a little (one spoonful of mashed potatoes, but c'mon!). Ended my first clen cycle today. Went pretty well, but half of it was spent not dieting correctly. gonna take 2 days off of stmulants and then back on ECA for 2 weeks and then clen again for 2 weeks.

 

[KillahBee]

Sat. CKD

Week 1/ Day 6
PWO 1 scoop whey
1/2 scoop whey
Meal 1 2 Whole Eggs
3 slices cheese

Meal 2 3 slices ham
6 flax pills
Meal 3 Celery
4 tbsp ANPB
Meal 4 2 slices ham

Meal 5 1 cup turkey
1 scoop whey

yet another day with no cheating (it's been a while since I went a week without cheating). carb up tomorrow. I have that planned out so it will not be a cheat day, but a "good" carb-up day. (and some red wine)

 

[KillahBee]

Fri 2.27 Bi's/Calves 181

BB curls:
50x8
50x8
50x8

Hammer crls:
25x6
25x5

Incl DB curls:
20x6
20x6

Made sure to hold all my curls at the top and squeeze the bicep. Makes a big difference.

Seated calf raise:
90x20
90x20
90x15

Standing calf raise:
185x20
200x20
200x20

Ended with25 minutes on the treadmill at 2.5incl and 3.7 speed. I will work on CKD week 2's numbers today. Gonna base it on 182 lbs, as I assume I will gain at least a pound from today's carb-up. Feelin very, very good.

 

[KillahBee]

Sunday CKD - Carb up Day

1 scoop protein
1.5 oz dextrose

Oatmeal 2 cups

medium sw. pot

Celery
red wine 2 large gl
London broil - 1lb
medium sw. pot
brown rice 1 bag

Gravy 1.5 cups
Pasta - 1/2 package

Also cheated a bit and had 3 no-fat ice cream cookie things. weighed in at 184 this morning - gained 3 pounds cause of yesterday. it's tough to not get discouraged, but I know the carb up day is necessary to the overall success of my CKD.

 

[KillahBee]

Monday 184

Mil pre:
80x8
80x8

DB pr:
40x6
40x6

Side raise:
15x8
15x8

Seated rear db raise:
15x8
15x8

Pushed abs to tomorrow cause back was tight. Ended with 15 minutes HIIT.

 

[Smurfy]

are your weights going up? looks like it.

 

[KillahBee]

are your weights going up? looks like it.

a little yes. I am in a GREAT mindset right now with my dieting and trying to roll that over into my training. just attacking it and trying to go heavier and heavier every chance I get.

 

[Smurfy]

 

[Smurfy]

is this you?

 

[KillahBee]

is this you?

lmao - I wish I was that good looking.

 

[KillahBee]

Monday CKD Wk2 / Day 1

1/2 scoop whey
1.5 oz dextrose
3 slices ham
3 slices cheese
6 flax pills
3 slices ham
6 flax pills
Celery
6 flax pills
4 tbsp ANPB
2 slices ham
6 flax pills
6 flax pills
6 flax pills
6 flax pills

 

[Smurfy]

do you stay hungry? that doesnt look like a lot of food.

 

[KillahBee]

do you stay hungry? that doesnt look like a lot of food.

well, the clen really, really helped. I am just doing an ECA stack now, and that doesn't really curb the hunger, but it's not that bad. Mind over matter. I'm feeling good and I am determined, so being hungry ain't gonna stop me. Before you know it I'll be eating everything in sight and getting big - the right way.

 

[KillahBee]

CKD Wk2/Day2

1/2 scoop whey

2 Whole Eggs
3 slices cheese
6 flax pills
3 slices ham
6 flax pills
Celery
4 tbsp ANPB
2 slices ham
10 flax pills
1 cup turkey
6 flax pills

 

[KillahBee]

Wed 181

Inc BB:
95x8
115x6
115x4

Flat DB:
40x8
40x8
40x6

Pec deck:
85x8
100x8
100x8

Close gr bench:
85x8
95x7

OH kickback:
15x8
15x8

Cable pushdown:
50x6
40x8

Happy to see my weight back down to 181. I really need to hit the chest hard, as it is one of my weak points (strength and looks-wise). Loving the CKD so far. I have been on some variation of a low-carb diet for a while now, but never with fat intake this high. I have a lot more energy on CKD because of the fat.

Ended with 15m HIIT

 

[KillahBee]

CKD Wk 2/Day 3

2 scoop whey

2 Whole Eggs
3 slices cheese
6 flax pills
3 slices ham
6 flax pills
Celery
4 tbsp ANPB
2 slices ham

1 cup turkey

 

[KillahBee]

CKD Wk2/Day 4

1 scoop whey
1 scoop whey
2 Whole Eggs
3 slices cheese
3 flax pills
3 slices ham
6 flax pills
Celery
4 tbsp ANPB
2 slices ham
3 slices ham
1 cup turkey
3 flax pills

 

[KillahBee]

CKD Wk2 Day 5

1 scoop whey

2 Whole Eggs
3 slices cheese
6 flax pills
3 slices ham
6 flax pills
Celery
4 tbsp ANPB
2 slices ham
10 flax pills
1 cup turkey

 

[KillahBee]

Sat (combo of Tues and Fri's workout) 180

BB curl:
60x8
60x8
60x6

Incl DB:
20x8
20x8

Hammer crl:
25x8
25x8

Hamstring curls:
80x0
95x8
95x8

Leg ext:
70x8
85x8
100x8

Leg press:
90x10
180x8
180x8
200x8
(took it easy with the back)

Standing calf raise:
205x20
205x20
205x20

Std calf:
90x20
90x20
90x20

Cable crunch:
70x20
70x20
70x20

Needsize:
10x5
10x5
10x5
10x5

 

[JKurz1]

What are your stats bro?

 

[KillahBee]

What are your stats bro?

25yo 5'11" 180 bf% - approximately 14/15

Relative noobie (physically, not mentally - lol). Got into training in grad school, but tore my rotator cuff, which basically kept me out of the game for well over a year and a half. It still affects me everyday - forget me flat benching big numbers (which doesn't really bother me).

Did a bulk a few months ago and a 5x5, but ate VERY poorly. Lesson learned - now I am trying to get rid of a little extra fat before I start bulking the right way and start that HST I told you about.

 

[KillahBee]

CKD Wk 2 Day 6

2 scoop whey

2 Whole Eggs
3 slices cheese
6 flax pills
3 slices ham
6 flax pills
Celery
4 tbsp ANPB
2 slices ham

1 cup turkey

 

[KillahBee]

Sun (thurs's workout) 178

Cable row:
85x8
100x8
100x8

Lat plldwn:
85x8
85x8
85x8

BB row:
85x8
85x8
95x8

DB shrugs:
70x8
70x10
70x10

TERRIBLE day at the gym. back was real tight and sore from legs yesterday. I am about fucking fed up with these motherfucking injuries.

 

[KillahBee]

Sun CKD Wk 2/Day 7 carb up

2 scoop whey
1.5 oz dextrose

Oatmeal 2 cups
2 Whole Eggs

large white pot
Celery
red wine 2 large gl
Mixed veggies 1 bag

brown rice 1 bag

large white pot
Mixed veggies 1 bag

1 scoop whey

also had a piece of cheesecake with a cappuccino this afternoon.

 

[wnt2bBeast]

TERRIBLE day at the gym. back was real tight and sore from legs yesterday. I am about fucking fed up with these motherfucking injuries.

try doing BW 45 hypers and reverse hypers as well..you can do a reverse hyper by using the 45* hypers just face the other way so that your stomach/waist is resting on the bar and use the footpads for your hands..its a little painful if you dont get it in the right spot but it will help your back recovery...
also hanging leg raises are good for that as well

 

[KillahBee]

CKD Wk3 Day 1

1/2 scoop whey
.5 oz dextrose
3 slices ham
3 slices cheese
6 flax pills
3 slices ham
6 flax pills
Celery
6 flax pills
4 tbsp ANPB
2 slices ham
6 flax pills
6 flax pills
6 flax pills
6 flax pills
6 flax pills


no gym cause the old back was pretty sore from training on Sat and Sun

 

[KillahBee]

Monday 181

Mil press:
85x8
85x8

DB press:
40x6
40x6

Side DB raise:
20x6
15x8
15x8

Seated rear delts:
15x10
15x10

HIIT 18 minutes

 

[KillahBee]

Tues CKD Wk 3 Day 2

2 Whole Eggs
1 slices cheese
6 flax pills
3 slices ham
6 flax pills
Celery
3 flax pills
4 tbsp ANPB
2 slices ham
10 flax pills
1 cup turkey
6 flax pills

Nugga ran outta cheese and there's a goddamn snowstorm outside which means a) no cheese for me and b) no gym tomorrow for me cause I had to hitch a ride with my boy who drives a 4x4 as opposed to my busted ass car with bald tires. fuck me.

 

[JKurz1]

arent you trying to bulk up a little bro?

 

[KillahBee]

arent you trying to bulk up a little bro?

not for about another 3-4 weeks.

 

[KillahBee]

Wed CKD Wk3 Day 3

2 scoop whey

2 Whole Eggs
3 slices cheese

3 slices ham
6 flax pills


1 cup turkey

damnit - had chines for lunch (free lunch every other Wed at work). didn't overeat, but still, I need to stick to it.

 

[Smurfy]

Killah, you cant squat? just curious.

 

[KillahBee]

Killah, you cant squat? just curious.

pulled a muscle in my lower back about a month and a half ago cause I tried a program where I squatted twice a week big mistake. and it's taking a lot longer than I thought to get over it. can't squa or DL (in other words, can't have fun or enjoy life). hoping to reintroduce both into my routine in a couple weeks - very lightly.

 

[KillahBee]

Wed (179 on Thur)

Incl BB:
95x8
115x6
115x6

Flat DB:
40x8
40x6
40x6

Pec Deck:
100x8
115x8
115x8

Close gr bench:
85x8
85x8
85x8

OH kickbacks:
15x8
15x8

Cable rope:
42.5x7
42.5x8

Ended with 18minutes HIIT.

Overall my shoulder is doing pretty well. Doesn't hurt too much during benching, which means that now I can shift most of my focus to improving strength in that area, which I deperately need. Skipped legs cause my back is just a mess. I now have the strangest problem in my hammies and calves. Every time I lay down flat, stand up and arch my upper torso backwards, or touch my toes I have a very weird feeling in my entire back leg - from my lower back to my ankles. it's so bad that it takes about 10 minutes or so when I lay down to bed at night for it to subside. it is really fucking weird. it's hard to describe too - not exactly painful, but not exactly like tightness. I assume it stems from my back injury. getting beyond pissed with how long it takes me to get over simple injuries - doctors are useless IMO as well. the dieting is going pretty well. I am losing weight at a decent rate (about 6-8 pounds in 2.5 weeks), although the loss in the stomach area isn't too apparent yet. in a perfect world, I will start another 2 week clen cycle next week, then be about done with the CKD and dieting in about 3-4 weeks. then start the HST process. problem is, I don't know if that's gonna happen that soon, since I have not DL'd or squatted in well over a month cause of the back, which means that whenever I can start again, it's gonna take a few weeks to get the number back. fucking terrible.

 

[*MissFit*]

How many days a week do u work out?

 

[KillahBee]

How many days a week do u work out?

my split right now is 5 days a week of training and a 6th of cardio.

 

[Smurfy]

keep on keepin on.

 

[KillahBee]

keep on keepin on.

that's what I keep tellin myself. it's frustrating though.

 

[*MissFit*]

ur dedicated.. i noticed your up early on weekends.. not as early as me.. but ealry for a guy

that's what I keep tellin myself. it's frustrating though.

 

[KillahBee]

ur dedicated.. i noticed your up early on weekends.. not as early as me.. but ealry for a guy

lmao @ up early. I am a morning person regardless. up at 5am on weekdays and around 6/6:30am on weekends. I hate waking up late.

 

[*MissFit*]

yah u definately freak me out sometimes.. im the same

lmao @ up early. I am a morning person regardless. up at 5am on weekdays and around 6/6:30am on weekends. I hate waking up late.

 

[Miss24k]

that's what I keep tellin myself. it's frustrating though.

It will be that much more rewarding once you accomplish your goal

Stick with it Killah.

 

[KillahBee]

CKD wk3 day 4

1 scoop whey
1 scoop whey
2 Whole Eggs
3 slices cheese
3 flax pills
3 slices ham
6 flax pills
Celery
4 tbsp ANPB
2 slices ham
3 slices ham
1 cup turkey
3 flax pills

 

[KillahBee]

Thurs (177/8 on Fri)

BB row:
95x8
115x8
115x8

Cable row:
100x8
100x8

Lat pulldown:
85x8
100x8
100x8

DB shrugs:
70x12
70x12
70x12

Cable crunches:
70x20
70x20
70x20

 

[KillahBee]

side notes:

two pairs of pants and a belt are starting to be a little too big for me, which is obviously a good thing. got 2 bottles of EnerG. gonna do 2 scoops PWO every day for a while and see how I feel.

 

[mayhems]

hmm uve made good progression

btw i love ur diet i could never eat like that with school and work

good job

 

[KillahBee]

hmm uve made good progression

btw i love ur diet i could never eat like that with school and work

good job

thanks bro. this diet is actually fantastic for me. I have a lot of energy thanks to the high amount of fat intake and it;s very easy to prepare, which is key for me.

 

[*MissFit*]

hmm i guess u didnt go this morning.. thanks

 

[KillahBee]

hmm i guess u didnt go this morning.. thanks

lmao - I am going tonight. made the mistake of going out lastnight and we all know where that leads - cheating on the diet, feeling like shit and not going to the gym this morning. that's alright, I'll rebound quickly.

 

[KillahBee]

Sunday

Just needed to get in the gym after a weekend of cheating and feeling like shit. weighed in at around 185, which is fucking unreal how I gain 5/6/7 pounds from one night if drinking and eating like shit.

did some biceps, forearms, and a little grip work. ended with 40 min on the treadmill. i think I'll mess around with my training approach for the next few weeks to give me a little more time in between days as well as incorporate some additional core exercises. also gonna work on my HST plan today, definitely incorporating some grip and core work, which I have neglected lately.

next saturday is a strongman comp and expo in New Haven, which I have been looking forward to attending and checking out for months now. can't wait. a thread yesterday got me thinking about how I need to start training with my makeshift implements again once it gets nice out, cause that was fun as hell. I'll be getting an SUV in June/July too, which will help, because the only place I could store all that shit last summer was my car and it just couldn't handle the extra weight in the trunk. Maybe I'll look into actually purchasing some farmers walks implements and a sled with my $500 fund from work.

starting 2nd cycle of clen tomorrow.

 

[KillahBee]

Just went through and made some modifications to my training for the next few weeks. We'll see how the back handles it.

Mon:
Standing OHP
DB Press
Crucifix Hold
Seated rear delts
Cable crunch
Needsize's ab routine
BB curl
Hammer crl

Tues:
DL
BB row
Lat plldwn
Hyper extensions
Shrugs
Stnd claf raise
Std calf raise

Wed:
OFF

Th:
Incl BB
Flat DB
Pec deck
Close gr bench
OH kickbacks
Cable rope
Cable crunch
Needsize

Fr:
Squats
Zercher squats
Leg press
Hammy curl
Stnd calf raise
Std calf raise

Throw in a grip/forearm day on Sat or Sun. Not going to put in a predetermined amount of sets/reps. gonna try the old instinct route for the first week at least.

 

[KillahBee]

Monday 183

Standing OHP:
65x8
75x7
75x6
Why the hell have I not been doing these? love em

DB press:
40x6
40x5

Std rear delts:
15x12
15x12

Ended with 2 sets of DB crucifix holds

BB curls:
50x12
50x12

Cable crunch:
70x20
70x20
70x20

Ended with HIIT 13minutes. Started another 2 week clen cycle today. 20mcg.

 

[*MissFit*]

Hey wheres todays update!!!!

 

[KillahBee]

Hey wheres todays update!!!!

lol. I'll tell you where today's update is - apparently a friggin pipe burst at the gym cause when I got there this morning people were leaving and it was closed down. awesome!! so, I'll just have to take today as my off day (which would have been tomorrow) and it won't be a problem. not training sucks though