WhiteKimbo's making a comeback log

[WhiteKimbo]

2-22-13

Warmed up and did this:

Front squat:
55x6
105x6
145x5
195x3
235x2
285x1
325x1
385x1 (PR)

Trap bar deads:
255x2
345x2
435x1
525x1

Deathlifts (60-90 sec rest between sets)
405x1x10

GHR against mini:
5x3

Reverse hyper:
100x12
170x10x2

Weighted abs

Done. Today I was extremely tired and worn out from a long week of work and training. I was ecstatic to walk away with a pr and also pull decent when I couldn't even pull 405 as a max almost 7 months ago. Shhhh, don't tell anybody but I think the coaching/training with Coach Wade works.

[bigwade800]

In a few more years, this method will be an over night success...

[WhiteKimbo]

2-23-13

Warmed up and did this:

Band pull aparts with mini:
20x2

Band raises with mini:
12x2

Standing Band rows with mini:
20x2

Reverse hyper:
110x12x2

KB Swings:
10x5 on the minute

Foam roll
Lx ball
Band distraction for upper body

Done

[WhiteKimbo]

2-25-13

Warmed up and did this:

Bench:
45x25
95x12
135x8
185x5
225x3
275x2
315x3 paused
335x3 paused
360x2 3/4 paused (more on this below)
315x8
315x7

Wide grip hammer rows:
120x12x3
Have a pretty bad lat/rear delt pull that is really messing with my bench lockout and lat work. This was for blood only.

Hammer shrugs:
320x8
415x12x3

Hammer curls:
40x12x3

Face pulls:
15x3

Abs:
Reps

Lat/rear delt is phuckin with me and my bench. Is what it is. We will do our best to work around it and still improve.

[Black_Spit]

Is that the same side as the pec issue you had?

[WhiteKimbo]

No it's the opposite side. High up in the lat and rear delt. Pretty good pain level when I press if I get out of the groove. It's something ive worked around for about 2 months but its significantly worse after Friday. The addition of the rear delt pain is what's slowing my bench down.

[WhiteKimbo]

2-26-13

Warmed up and did this:

Squat:
55x8x2
145x5
235x2
285x2
325x1
Add belt:
390x2x5

Close stance pause squats:
325x3x3 (3 second pause)

Wide stance sumo squats:
145x10x2

Dimel deads:
135x15x3 (didn't go heavier due to lat/shoulder)

GHR:
6x3

Reverse hyper:
100x12
170x10x3

Weighted ab work

Got some work done in my lat/shoulder yesterday. Feels better but not great. I plan on getting more work done on it throughout the week via massage and ART. Left knee is still funky, the more I warmed up the better it got. I skipped a few warm up sets today for the sake of moving faster and I won't do that again.

I'm beat up, I beat off. But, I'm never beat on.

[Black_Spit]

I'm beat up, I beat off. But, I'm never beat on.

I lold

Looking strong on squat today man.

[WhiteKimbo]

I lold

Looking strong on squat today man.

Lmaooo. That's how I feel man. Came out if nowhere last week. Hardly slept and I paid the price physically for it.

Thanks on the compliment bro. You smoked that 440. 600 soon!!!

[bigwade800]

I remember my first 600 bench....oh wait, you meant squat...I'm sorry, nmd

[Black_Spit]

Pffft...

You and your cheater gear.

[bigwade800]

Ok, I remember my first 600 pull...

[WhiteKimbo]

Whyyyyyyyyyyyyyyy

[WhiteKimbo]

3-4-13

Took a few days off to try and heal. Didn't go as well as I'd hoped.


Warmed up and did this:

Bench:
45x25
95x12
135x8
185x5
225x3
275x1 paused
315x1 paused
350x1 paused
370x1 paused
385x1 paused PR

Bamboo bar press:
70x15x10 sec pausex10x3

Dumbell press:
25x30
50x25x2

Wide grip hammer rows:
110x15x3
Still nursing lat/shoulder injury

Hammer shrugs:
315x10
405x12x3

Hammer curls:
45x12x3

Face pulls:
15x3

Abs:
Reps

Surprisingly good day considering how my rear delt felt. Ill take the pr on bench and continue to work around it. Bamboo bar felt great due to the blood flushed into my rear delt and lat.

[Black_Spit]

Great job.

[WhiteKimbo]

Video won't play.

Whyyyyyyyyyyyyyyy


Thanks for the support bro. Means a lot and I was happy to hit the weight all things considered right now.

[WhiteKimbo]

3-5-13

Warmed up and did this:

Squat:
55x8x2
105x6
145x5
195x3
235x2
285x2
325x1
Add belt:
375x1
405x2x5

Close stance pause squats: (3sec pause)
325x3
350x3
365x3

GHR against miniband:
8x3

Reverse hyper:
100x12
170x10x3

Weighted abs

Done

Didn't sleep much last night so this was a good effort I felt.

Got some intensive work done in my lat and rear delt after the session. It felt great after it was over cos damn did it hurt when he was workin on it. However, I did get some bad news regarding the lat. I had a doctor tell me the same last week and its what kind of expected. I will speak with Coach Wade about how we will move forward from here later today.

[WhiteKimbo]

3-7-13

Late shift lift

Warmed up and did this:

Close grip bench press:
45x25
95x15
135x8
185x5
225x3
275x6
275x6 last paused
255x8 all paused

Wide grip hammer rows:
110x15x3

Face pulls:
15x3

D. Curls:
30x12x3

Lat shoulder still jacked up. I'm thinking they are separate injuries. Te weight was light today, but didn't go any heavier per wade and pain.

[NeonDeon21]

Wow sounds like you had some really bad luck in the past. Hopefully you can stay injury free for a long time to come.

[WhiteKimbo]

Wow sounds like you had some really bad luck in the past. Hopefully you can stay injury free for a long time to come.

Thanks bro. I've had my fair share of injuries for sure. I was moving right along until the past month. Lack is sleep and recovery time/recovery workouts has caught up to me. Hopefully I can heal up soon and get back to business. Thanks again for the well wishes.

I suck at life weight now I guess. Coach Wade may be getting tired of my ass as well with all these injuries.

[WhiteKimbo]

Body is beat up, need to get healthy, but I tried today regardless.

Warmed up and did this:

Front squat:
55x6x2
145x6
195x3
235x2
285x1
325x1
375x1
400x1 but a little high, so no pr

Speed pulls:
245x1x6
Shut it down there

Weighted abs:

Got some more work done on my laundry list if injuries by Big Jim (pro masseuse in the gym). When I envision what hell must feel like I see Jim there with his massage table, his thumbs and elbows, and his wicked laugh. In all seriousness he has helped me tremendously over the past week and I owe him a huge THANK YOU for his help so far.

My list of injuries that are bothering me the most is this:
Left rear delt strain
Left lat small tear
Left strained hip flexor
Left knee-not sure, but it doesn't feel good

Dr.GL (training partner not real doc) has diagnosed me with having a stroke, causing the left side of my body to go down the tube. Thanks doc. Lmaooooo. Maybe he's right lol

[WhiteKimbo]

3-28-13

After 2 weeks out of the gym I decided to test how my body is healing up and move some weight.
This is the second workout of the week.

It went like this:

Bench:
45x25
95x12
135x8
185x5
225x5
260x5
290x5 last paused

Overhead dumbell raises:
15x12x2

Front raises:
40x8x2

Band pushdowns:
25x3

Neck harness:
35x50x25

I've still got a laundry list of injuries and I could feel some of them tonight. Just ran some easy 531 percentage numbers and did the minimum. Black spit came by and helped me get back in the swing of things again. Thanks guy.

From here my plan is to eat,sleep, heal and train what I can when I can

[WhiteKimbo]

3-26-13

Taught bjj for 6 hours and then did this:

Bent over rows:
45x20
95x15
135x12
185x12x2

Seated rows:
120x15
140x15x2

Hammer curls:
35x12x3

Rear laterals:
15x12x3

This was the first workout back. All the movements for the past 2 workouts are mostly rehab type stuff for blood flow for injuries.