1396
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 09:38:14 am »
40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)
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1397
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 09:30:10 am »remind me what you have against chest work. i'm interested today in particular because i (re-)realized last night that my pecs are very tight.
strong bench press does not make you strong IMO, its just something that will get your shoulders hurt at some point in the future (and bulging chests gets you stereotyped as a muscle head/bench-curl bro). id rather put my focus on the standing press. anyone who presses 225s will be strong.
1398
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 09:15:03 am »
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 2 of 3
Fri 6:30am
Nov 2, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x40 8-8-8-8-8
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
single arm standing cable tricep push downs using rope attachment holding both ends with 1 hand..
20-22.5lb x8 ~8-10 sets each arm.
Daily BW Chins
Paused Reps
- x40
strong breakfast buffet post workout..5plates smoked salmon, cottage cheese, some other fancy soft cheeses, lots of eggs - over easy/boiled, turkey sausage.
thats the caribbean sea outside.
Fri 6:30am
Nov 2, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x40 8-8-8-8-8
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
single arm standing cable tricep push downs using rope attachment holding both ends with 1 hand..
20-22.5lb x8 ~8-10 sets each arm.
Daily BW Chins
Paused Reps
- x40
strong breakfast buffet post workout..5plates smoked salmon, cottage cheese, some other fancy soft cheeses, lots of eggs - over easy/boiled, turkey sausage.
thats the caribbean sea outside.
1399
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 01, 2012, 07:40:24 am »
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 1 of 3
Thur 4:30am
Nov 1, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 x8 - no squat rack here in the caribbean, made use of a lifefitness cable system. full stack at 2x of 200lb. with pulley system, probably an effective 200lb total resistance.
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40 - felt like i was about to lift off the floor the with the BW calf raises. haven't done them in a while. hopefully the 585s don't feel very heavy again with 3 skipped days.
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
Daily BW Chins
Paused Reps
- x40 x20 - at least the lifefitness station has some decent grip and height for the chins. did not have the shoulder width parallel grip but can't complain. i do chins instead of pull ups because they feel more natural and saves my grip. i feel it more also on the back as long as i pull myself all the way up putting the bars to my chest and squeezing/pausing on the top ROM. that is why i prefer the parallel shoulder grips. i have space in the center to put my torso and really pull my body up without a bar getting in the way.
had to start the paused rep squats from the bottom. maxed the weight with those 2 stacks of 200lbs. weight felt weird on the back because of the pulley system and the lack of the freeweight ROM. it took care of the legs because at x8 reps, i can feel the quads and torso stabilizing muscles working. might lift again this afternoon after i feel boss after the buffet. il knock out x40 with this feather weight.
Thur 4:30am
Nov 1, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 x8 - no squat rack here in the caribbean, made use of a lifefitness cable system. full stack at 2x of 200lb. with pulley system, probably an effective 200lb total resistance.
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40 - felt like i was about to lift off the floor the with the BW calf raises. haven't done them in a while. hopefully the 585s don't feel very heavy again with 3 skipped days.
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
Daily BW Chins
Paused Reps
- x40 x20 - at least the lifefitness station has some decent grip and height for the chins. did not have the shoulder width parallel grip but can't complain. i do chins instead of pull ups because they feel more natural and saves my grip. i feel it more also on the back as long as i pull myself all the way up putting the bars to my chest and squeezing/pausing on the top ROM. that is why i prefer the parallel shoulder grips. i have space in the center to put my torso and really pull my body up without a bar getting in the way.
had to start the paused rep squats from the bottom. maxed the weight with those 2 stacks of 200lbs. weight felt weird on the back because of the pulley system and the lack of the freeweight ROM. it took care of the legs because at x8 reps, i can feel the quads and torso stabilizing muscles working. might lift again this afternoon after i feel boss after the buffet. il knock out x40 with this feather weight.
1400
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 31, 2012, 06:20:39 am »
Thur 2:00am
Oct 31, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 x40 (8-8-8-8-8)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
Oct 31, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 x40 (8-8-8-8-8)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
1401
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2012, 11:42:05 am »
Wed 7:00am
Oct 30, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 x40 (8-8-8-8-8)
- 675 x0 skipped very heavy weight
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x40
---------------------------------------------------------------------------------------------------------------
Wed 4:00pm
Oct 30, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x0 skipped very heavy weight
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30
Daily BW Chins
Paused Reps
- x20
* going to the US virgin island tmrw early morning. hopefully flight does not get delayed. legs were still strong on the squat but the mid-upper back is still recovering from the 675s. skipped 675s today to get fresher.
Oct 30, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 x40 (8-8-8-8-8)
- 675 x0 skipped very heavy weight
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x40
---------------------------------------------------------------------------------------------------------------
Wed 4:00pm
Oct 30, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x0 skipped very heavy weight
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30
Daily BW Chins
Paused Reps
- x20
* going to the US virgin island tmrw early morning. hopefully flight does not get delayed. legs were still strong on the squat but the mid-upper back is still recovering from the 675s. skipped 675s today to get fresher.
1402
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 29, 2012, 12:00:34 pm »
Mon 7:00am
Oct 29, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x40
* my squat is not going to get anywhere heavy as long as i'm pounding away with the 675s calf raises. torso just can't take too much volume. there is a time for squats in the next few weeks but for now, its all 6-7plates on the calf raises. will lift again later and try if i can get 385x1.
---------------------------------------------------------------------------------------------------------------
Mon 4:00pm
Oct 29, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x40
* could have gotten the 385-405x1 on the paused squat. the 365 felt convincingly light this afternoon. did not bother pushing the squat and put the efforts again to the calf raises. 675x6 is not too far off.. and eventually 675x8 again.
Oct 29, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x40
* my squat is not going to get anywhere heavy as long as i'm pounding away with the 675s calf raises. torso just can't take too much volume. there is a time for squats in the next few weeks but for now, its all 6-7plates on the calf raises. will lift again later and try if i can get 385x1.
---------------------------------------------------------------------------------------------------------------
Mon 4:00pm
Oct 29, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x40
* could have gotten the 385-405x1 on the paused squat. the 365 felt convincingly light this afternoon. did not bother pushing the squat and put the efforts again to the calf raises. 675x6 is not too far off.. and eventually 675x8 again.
1403
Nutrition & Supplementation / Re: Ammunition for the power athlete
« on: October 29, 2012, 08:41:44 am »
all good except for that milk.. body shuts down and asthma goes crazy.. i eat steaks often but most of the time.. it's fish protein for me. too much red meat fat / LDL can't be that good.
here's my boss meals - salmon or salmon belly for that calorie excess..
or for poverty times.. sardines.
add a couple of these (x4-8/meal) to top thing out, pan fried with olive oil spray..
1404
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 28, 2012, 08:57:32 pm »
Sun 4:00pm
Oct 28, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
- 585 x20 (8-8-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
* wet BW at 176lb. upp'ed the carbs a little for the caribbean aesthetics. body felt bloated a bit but was still able to get my chins easily so its all good.
* calf raises benefiting probably from the caloric excess. 585s felt like nothing after the 675s x4. i can get a 675 x6 but the lowering of the weight after that last challenging concentric rep feels like i can snap my spine if i loose tightness even for a split second. the supports are there but by the time the bar gains momentum, the damage is already done.
---------------------------------------------------------------------------------------------------------------
Oct 28, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
- 585 x20 (8-8-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
* wet BW at 176lb. upp'ed the carbs a little for the caribbean aesthetics. body felt bloated a bit but was still able to get my chins easily so its all good.
* calf raises benefiting probably from the caloric excess. 585s felt like nothing after the 675s x4. i can get a 675 x6 but the lowering of the weight after that last challenging concentric rep feels like i can snap my spine if i loose tightness even for a split second. the supports are there but by the time the bar gains momentum, the damage is already done.
---------------------------------------------------------------------------------------------------------------
1405
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 27, 2012, 09:40:00 pm »
Sat 4:30pm
Oct 27, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x8 (4-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x10
* calf raises found another gear.. lol. the 585 is not heavy anymore. can get x8 even with sub 60sec reset. 675x4 was just right. will go 675x20 (4-4-4-4-4) next time and go for 675 x6-8 by mid nov before i go maintenance. really need to focus back on squat. gap between my near max 425-440s getting bigger and bigger. need to be withing 405x1 repeatable again.
---------------------------------------------------------------------------------------------------------------
Oct 27, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x8 (4-4)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x10
* calf raises found another gear.. lol. the 585 is not heavy anymore. can get x8 even with sub 60sec reset. 675x4 was just right. will go 675x20 (4-4-4-4-4) next time and go for 675 x6-8 by mid nov before i go maintenance. really need to focus back on squat. gap between my near max 425-440s getting bigger and bigger. need to be withing 405x1 repeatable again.
---------------------------------------------------------------------------------------------------------------
1406
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 26, 2012, 07:19:28 am »
Fri 3:30am
Oct 26, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x40 (8-6-6-6-6-6-2)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
---------------------------------------------------------------------------------------------------------------
Fri 4:30pm
Oct 26, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x42 x40 (10x1, 8x4 | 8x5)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
* more progress with the calf raises - repeatable clusters of x8 reps now. did x40 for 2 sets. could probably do 675 x4-6 for x20 total clustered reps. i want more mass from a x10 reps.. will stick with 585s and really force calves to grow. squat still sucks.
Oct 26, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x40 (8-6-6-6-6-6-2)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
---------------------------------------------------------------------------------------------------------------
Fri 4:30pm
Oct 26, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x42 x40 (10x1, 8x4 | 8x5)
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
* more progress with the calf raises - repeatable clusters of x8 reps now. did x40 for 2 sets. could probably do 675 x4-6 for x20 total clustered reps. i want more mass from a x10 reps.. will stick with 585s and really force calves to grow. squat still sucks.
1407
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 25, 2012, 12:29:07 pm »
Thur 8:00am
Oct 25, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x0 skipped, no sleep. workout straight out from night work.
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
---------------------------------------------------------------------------------------------------------------
Thur 4:30pm
Oct 25, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x20 (8-6-6)
- 585 x40 (8-6-6-6-6-6-2) need to cut workout short to watch the SF Giants
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
* done with squats in less than 5 mins. more time setting and cleaning up. felt strong and solid. did not do too much as this is a work night, 2nd of 4 day. this is my long week - wed-sat nights. taking it easy and pacing myself.
Oct 25, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x0 skipped, no sleep. workout straight out from night work.
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
---------------------------------------------------------------------------------------------------------------
Thur 4:30pm
Oct 25, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps
- 585 x20 (8-6-6)
- 585 x40 (8-6-6-6-6-6-2) need to cut workout short to watch the SF Giants
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
* done with squats in less than 5 mins. more time setting and cleaning up. felt strong and solid. did not do too much as this is a work night, 2nd of 4 day. this is my long week - wed-sat nights. taking it easy and pacing myself.
1408
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2012, 06:24:20 pm »I've been doing a lot of single leg calf raises on the smith machine and it's starting to cause a little hip discomfort... and I only do them with 50lbs on me.
I assume you'd be doing around 200-250 pounds with it.
If you try them out, careful on the hip. Don't point your hip out to the side, rather, try to line up your leg, hip, and side in a straight line.
thanks for the heads up buddy. il just do what i do best - if something works, stick with it.
the only issue i have with my double leg calf raises after all these 500lb+ reps is aesthetics anyway. i have what appears to be a slowly forming tattoo of a barbell on my upper back. nothing a strong scar lotion can't fix.
1409
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2012, 11:43:50 am »
Wed 7:00am
Oct 23, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-6-6]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10
Daily BW Chins
Paused Reps
- x20
* going to the virgin islands next week Oct 31 wed for a 5-day vacation / cousin's wedding. need some extra volume GHR situps / weighted situps and look beach ready. lol. some higher volume chins won't hurt too. taking it easy with the dips - i wrecked something in the inner chest months ago when i overdid them.
* i might be forced to skip some squat days unless the marriott there in st thomas has a decent squat rack. no 24hr fitness in the caribbean. il bring the ironworks just in case.
* calf raises are improving. got a decent x10 reps without much struggling. the black squat mark i have on my back center is now spreading into my rear delts. 585s are wrecking my upperback skin. i thought about doing single leg and using a lot less weight but 6plates on each side just looks boss.
---------------------------------------------------------------------------------------------------------------
Wed 4:30pm
Oct 23, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-7-5]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
* weak on the squat. more effort on progressing the 585 calf raises to 10-10s. getting close to repping the 585x10 as a routine daily maintenance lift. will give myself until mid-nov to get there, afterwards, i'm going to get my squat back to the 405-425/440s, with some jump squats here and there and lots of 2-hand dunking again. NBAs starting soon, will get interested again in more bball.
Oct 23, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-6-6]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10
Daily BW Chins
Paused Reps
- x20
* going to the virgin islands next week Oct 31 wed for a 5-day vacation / cousin's wedding. need some extra volume GHR situps / weighted situps and look beach ready. lol. some higher volume chins won't hurt too. taking it easy with the dips - i wrecked something in the inner chest months ago when i overdid them.
* i might be forced to skip some squat days unless the marriott there in st thomas has a decent squat rack. no 24hr fitness in the caribbean. il bring the ironworks just in case.
* calf raises are improving. got a decent x10 reps without much struggling. the black squat mark i have on my back center is now spreading into my rear delts. 585s are wrecking my upperback skin. i thought about doing single leg and using a lot less weight but 6plates on each side just looks boss.
---------------------------------------------------------------------------------------------------------------
Wed 4:30pm
Oct 23, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-7-5]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0
Daily BW Chins
Paused Reps
- x20
* weak on the squat. more effort on progressing the 585 calf raises to 10-10s. getting close to repping the 585x10 as a routine daily maintenance lift. will give myself until mid-nov to get there, afterwards, i'm going to get my squat back to the 405-425/440s, with some jump squats here and there and lots of 2-hand dunking again. NBAs starting soon, will get interested again in more bball.
1410
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 23, 2012, 11:35:39 am »
Tue 7:00am
Oct 22, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [6-6-6-2]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
---------------------------------------------------------------------------------------------------------------
Tue 5:00pm
Oct 22, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365,385x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [8-6-6]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
* calf raises with 585s getting consistent now at x8 reps. could force a x10 but can't risk form breakdown with 500lb+. don't want to break my back.
Oct 22, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [6-6-6-2]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
---------------------------------------------------------------------------------------------------------------
Tue 5:00pm
Oct 22, 2012
Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365,385x1]
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy - Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [8-6-6]
1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)
Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20
Daily BW Chins
Paused Reps
- x20
* calf raises with 585s getting consistent now at x8 reps. could force a x10 but can't risk form breakdown with 500lb+. don't want to break my back.