Training Camp - KB's New Journal

[KillahBee]

Sun (Fri's w/o):

First off, let me start by saying it feels SO GOOD to be sore from DLs yesterday. Upper back, lower back, lats, hammies, traps, forearms - all sore and lovin it!

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

Incl DB:
35x8
35x8

Pec deck:
100x10
100x10
90x10

Close gr:
85x5
85x5
85x5
65x9

OH DB 1-arm ext:
10x12
10x10

GREAT fuckin workout. Haven't had a day where I wasn't just going thru the motions and actually pushed myself in a while. Gonna go for a nice long bike ride today.

 

[KillahBee]

Update Sunday:

Just got back from a looong bike ride. My pathetic, cheap pedometer thingy said I went 2.78 miles. I was gone for 4 hours!! Just googled it and the place I went to is about 4 miles from my crib. So all in all, I probably went about 8-9 miles. Stopped a little at a marina to get some sun and read and also hit some small off road areas. On days I ride my diet definitely changes - lots more carbs cause I need em.

 

[KillahBee]

Tues (Mon's workout): 174

Hyperext:
16x10
16x10

Leg ext:
75x10
75x10
75x10

Ham curl:
65x12
65x10
65x10

Seatd calf:
75x20
75x20
75x20

LEgs were still pretty sore/tired from DLs friday and my 8 mile bike ride Sunday. might want to move leg day to Wed if I am going to ride on Sundays. ended with 12m HIIT.

 

[KillahBee]

Wed:

40 minutes on the treadmill

Abs:
PB rev crunches
PB plate crunches
Side plate bends

 

[KillahBee]

Sat (wed's w/o): 175

Flat bnch:
100x5
100x5
100x5
100x5
100x5
Back felt pretty good during these

Incl DB:
35x10
35x8

Pec deck:
100x10
100x10
100x8

Close gr:
85x5
85x5
85x5
65x10

Cable pshdwon:
40x10
40x10

Ended with HIIT 15 minutes

 

[gunit]

Isn't your workout wrong? According to madcow2

 

[KillahBee]

Isn't your workout wrong? According to madcow2

I'm not doing the 5x5. I have an extruding disc in my lower back, so I am in a rehab mode right now. I am using the 5x5 scheme for a few of my lifts cause I have used it in the past when recovering from injuries and it works well. But this is definitely not the 5x5 program, which I have used in the past with great success.

 

[gunit]

Oh... But is it better???.. I can't seem to find which program is really great. Should I just stick with the 5x5 all the time?

 

[KillahBee]

Oh... But is it better???.. I can't seem to find which program is really great. Should I just stick with the 5x5 all the time?

Is what better - my routine right now? I don't think so. The routine I am on right now is temporary and aimed specifically at rehabbing my injury and getting me back into the game. It's not an overall program that would be great for others. Read up on madcow's 5x5 and give it a whirl - I love the basis of the program and think everyone should try it at least once.

 

[KillahBee]

Sunday (fri's w/o)

Hyperext:
16x12
16x12
16x12

DL:
115x5
115x5
115x5
115x5
115x5
Felt alright, still hurts at the top "lockout" position

BB row:
70x8
70x8
70x8

BB curls:
40x5
40x5
40x5
40x5
40x5

Hammer crls:
25x6
25x6

Also did some ab work on the physioball and some bridging.

I am going on vacation for the next 8 days. Gonna be tough to get any workouts in, but my goal is to keep my diet in check as much as possible, get my cardio in, and do some bodyweight training and core work throughout the week to keep the back active. have an appt with the PT on the 27th (day I get back), we'll see what they say.