Training Camp - KB's New Journal

[KillahBee]

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......

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.

 

[JKurz1]

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?

 

[KillahBee]

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?

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.

 

[KillahBee]

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!!!

 

[KillahBee]

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

 

[KillahBee]

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

 

[KillahBee]

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

 

[KillahBee]

Friday Legs

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

Zercher's:
135x10
135x8

SLGM:
80x10
85x10

Hamstring curl:
70x10
80x10

 

[Smurfy]

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'

 

[KillahBee]

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'

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