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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.

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

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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.

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.. 

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.

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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

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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.