Adarq.org

Lol KF, before the pic from above I thought the only thing that you were doing was work,sleep, eat and lift.

work-sleep-lift-eat to be accurate

and yes, i don't vacation much. planning on a trip in a few years to brazil to watch the summer games, but thats about it.

Wed 7:30am
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4][365x1]
- 315x40  [3x10][2+1x3][1x1] (Rep x Cluster Sets) - jello maker

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
BW 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
- 50lb x4
- BWx20

Daily BW Chins
Paused Reps
- x10 x10

* work night starts tonight 7pm. if legs are annoyingly sore later, il skip the workout. otherwise i might go and do some maintenance calf raises.. something like 495x20, 585x20. high volume squats felt great at that time. now i feel wrecked a bit. high protein post workout - slowcooked pork + eggs, brown rice and protein casein shakes. 
* here's what a leg building squat workout should look like scoob. failing a near max weight predictively common in your routine is not very smart. you will not suddenly jump 40" after a made 2.4BW grinder. repeatable 2BW x10 with good form, deload while upping speed and jump skill work.. that works well. 

---------------------------------------------------------------------------------

Wed 11:30pm
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4] - more soreness in quads than back but both are beat. 315x4 as full body warmup was not bad. was able to get 4th rep with a long pause at the bottom for a good stretch. lots of soreness, but very high coordination. id still get 385x1 paused. 405x1 if i don't kill momentum and recoil from the hams a bit just like some reps of the 315s.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

*  killed ~0.8lb of chicken breast + goat cheese + eggs. chocolate casein protein blended with a little square of black 90% dark lindth chocolate.. served hot. yummy.

Mon 8:30am
Nov 5, 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 8-8-4
- 675 x10 4-4-2

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 x10

Daily BW Chins
Paused Reps
- x0

* did not get much sleep but felt alright. too much sleeping in the plane trip. need to get my 2-3hr day sleep to lift better later.
* st. thomas people all sound like bob marley.. island life/pace is a bit slow. service of the wait staff and cook could be a lot better specially for the price of their food. the omelet cook did not hide her frustration when i politely ask to skip the margarine in my over easy eggs.. she reached boiling point pretty quick when i asked her to stuff as much eggs as she can on that pan.. and then i asked for 2 more of those a few minutes later. the waiter that had to continue filling up my water even asked me.."again???" like she had to do something else besides serve the customers.. lol. must be that over sun exposure over there..

-----------------------------------------------------------------------------------------

Mon 4:30pm
Nov 5, 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 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x6 x6 (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
- x10 x10

Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 3 of 3

Sat 11:30pm
Nov 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 - got tired from all the water activities. snorkeling was nice.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 - tired too

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

cheers from the caribbean with lady KF 

http://www.cordianet.com/calculator.htm

this is what i would use as this is the most accurate. i find that 3000-3400 for me works most of the time. what to be leaner - i go full no no carbs from natural sources (i still get a few from the protein shakes).. and a very very high water intake.. that will lean/dry you out another 3-5lbs fast.

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.

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.