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Messages - Kingfish

Pages: 1 ... 99 100 [101] 102 103 ... 144
1501
ADARQ & LanceSTS - Q&A / Re: Lance - some row questions..
« on: August 25, 2012, 07:21:32 am »
Quote from: LanceSTS on August 25, 2012, 01:10:11 am
If you depress your shoulders, get full extension on the eccentric, and then pull right under the chest, imo you will get the most bang for your buck if youre only going to row one way.  A good way to do it is half your sets using a higher external rotator type pull, then half lower.  The back is so complex it responds well to multi directional work.

yes.. i like full ROM with a slight pause to really kill momentum at the bottom eccentric. i actually overdo the top also with a slight torso twist just to really hit the highest/fullest ROM.

pulling right under chest IMO hits the back deltoids too. can't go wrong with that either.

il do more of the mid-high type pull since it feels more comfortable to me. when i move heavier weights at the mid-high pull, the low pull will eventually take care of itself in a way.

thanks boss.

1502
ADARQ & LanceSTS - Q&A / Lance - some row questions..
« on: August 24, 2012, 09:42:43 pm »
lance.. if my goal is to add the most amount of muscle mass to my general back (not including the traps), where do you think is the body in the most advantageous position in terms of leverage in the rowing motion? (pull to lower ab, pull to shoulder level.. etc)

right now, i favor the single arm rows pulling the harness into the armpit area with the harness height set at a little lower than shoulder height.

i do single arms to put as little load to the lower back as possible. routine is mid-high reps ~8-20 per set.

thank man.


1503
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 24, 2012, 06:18:35 am »
going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee :wowthatwasnutswtf:

Fri - 8:00am
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 10,10,10

* felt strong again even with lack of sleep.. and now, no solid food. damn. i might hit a wall somewhere.. 405 was again doable but decided to save it for the afternoon workout after i get some sleep. been awake for 17 hrs already at the start of this mornings 8am workout.
* all row weights using the cable resistance is now adjusted for the pulleys.. the effective resistance i'm maxd at today with the xover machine is 75lbs. the other one with the max 200lb is 100lb effective.

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

Fri - 4:00pm
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 16,16,8

* not surprised that the 385 felt heavier than usual. no plans of doing 405 anyway. caloric deficit from the last 3 meals ~200-400kcal against my usual 700-800ish.. will all equalize and overshoot in a few hours... can't wait.
* back work still doing well. aiming for 40 total reps per workout.

1504
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 23, 2012, 12:34:02 pm »
Thur - 8:00am
Aug 23, 2012

Week  2 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb 10,10

* no sleep between this and yesterday's 4:30pm workout. not feeling weak, but definitely in need of some good sleep. 385 was not heavy and went up surprisingly explosive. could have gotten 405. no point in pushing too much without any good recovery. my diet was strong lately. added more eggs. 10+ eggs per day again. did this workout after my 13hr work night to make sure i don't lift later this afternoon with very fresh legs but no coordination.

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

Thur - 4:30pm
Aug 23, 2012

Week  2 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - adjusted for pulley system
- 70lb x10
- 75lb x10
- 60lb 16,16
- 75lb x10

* paused 405 was explosive but midway up, my mid/upperback was not very solid. fatigue from lack of complete sleep / change of sleep pattern is setting in again. no amount of good diet is alone is going to offset that. no need to over stimulant.. il just cruise in these next 1-2 days.
* rows still feeling good. i like the way my back just feels wrecked afterwards. i can feel all the spasms in there. mid to high reps / 10-20 reps feels perfect.

1505
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 22, 2012, 12:06:51 pm »
Wed - 7:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10
- 200lb 4,4

* will lower the reps now with the rows, add more sets and focus on higher tonnage. starting it slowing.

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

Wed - 4:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x4
- 200lb 2,4,4

* start of work night today. wed-fri nights for a short week this week. i was my usual strong today for my high 160s BW. 405x1 without the safety pins again for some motivation.


1506
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 21, 2012, 11:49:14 am »
Tue - 7:00am
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 80lb x10
- 100lb x10
- 140lb x4

* not very strong this morning. could have gotten better diet. wet BW ~ 168. i need to maintain a wet BW of 170ish. being too dry is tiring.

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

Tue - 4:30pm
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 140lb x10

* back to strong again. feeling good too with the rows. getting to decent weights with higher reps without taxing the lowerback. bracing with the non-pulling hand + the leading leg make this work.
* BW at 168ish. will aim for some caloric surplus and get myself to 170dry/174wet. that way, 200kg is within reach.

1507
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 20, 2012, 06:00:13 am »
Quote from: vag on August 20, 2012, 05:18:17 am
Quote from: hyperdunk1 on August 20, 2012, 01:57:14 am
lol 25 hrs of sleep?  that's a hibernation!

Quote from: Kingfish on August 19, 2012, 09:58:15 pm
* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.

thank you.

and for me, too much sleep is ~5hrs. usual is 3.5-4.5hr 2x per day + some naps here and there.

Mon - 8:00am
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb+25lb 10,10,10
- 5x45lb+35lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not very strong for the 405. 385 was still not very easy. needed a very explosive 385 before i go 405s.
* calf work now at 5x45lb + 1x35lb. will use 6x45lb soon and stay in the 8-10reps until i get to 16-20reps with that again.

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

Mon - 4:30pm
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x10
- 5x45lb+35lb 10,10,10
- 6x45lb x8

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
- skipped. gym to busy.

* recovered now for the 405s again. calf work still improving and last measurement this morning - a little over 16" now.

1508
ADARQ & LanceSTS - Q&A / Re: Push Press and Basketball
« on: August 19, 2012, 10:41:09 pm »
my push press to press gap is too much its just embarrassing. thats why i prefer to build shoulders more. and i stand with my dislike for the bench.. id rather press 225s than bench 315s.  but thats just me.

1509
ADARQ & LanceSTS - Q&A / Re: Push Press and Basketball
« on: August 19, 2012, 10:21:53 pm »
^ i've been wrong before..  :P

1510
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 19, 2012, 09:58:15 pm »
Sun - 5:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* too much sleep after work + ~25hrs after the last workout. form is not very smooth. 385 was strict but did not feel smooth enough to really get the explosive concentric. stopped at 385. will lift again in a few hours.

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

Sun - 11:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20
- 5x45lb +25lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not recovered enough for the paused 405. the 13hr x4 night work week did some damage. i pushed myself too much anyway expecting to lift 2x / day on a work night.



1511
ADARQ & LanceSTS - Q&A / Re: Push Press and Basketball
« on: August 19, 2012, 07:36:01 pm »
if you want to save your shoulder/wrist joints the beating, do standing overhead DB press instead. get to 80lb+ and be boss.

basketball players who benches 3 plates is nothing special.. you standing press at least 185+..you'd be a lot stronger for the sport.

 


1512
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 18, 2012, 12:39:30 pm »
Sat - 7:30am
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 65lb x10
- 75lb 10,10 (max weight)

* i got it going again on the squats after 3 consecutive 385s, including 1 day without even getting my 405. felt bad but can't expect too much if i don't give myself enough sleep/food.
* its been already a few weeks of doing these cable rows and for some reason, the movement still feels awkward. i might need to get my cadence a little faster to make the movement feel more natural.. like a chin-up.

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

Sat - 4:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* legs were strong in the paused squats but at 405 midway up, i can feel my mid-upper back giving in a bit. might be getting too much fatigue from the rows.
* 3rd set of soleus got to 20reps also.
* played a bit with the tempo of the rows. paused reps every 2 reps now. IMO, i did a lot of paused reps/holds as GPP already. time to rock the reps. felt good.. saved the forearms some beating this way as the set finished a lot faster.

1513
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 17, 2012, 11:32:47 pm »
Fri - 6:30am
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 60lb x10
- 70lb x10 (max weight)

* squat still sucks. lack of complete sleep. no amount of high protein diet is going to get me strong with this kind of recovery. a straight 4-5hrs sleep withth good food is always a sure 405. if i lack on either one, its not going to happen.
* used the company gym so i had to do my rows on a cable xover machine.. fancy but it did the job. if i get my back stronger, this machine is not going to cut it on low rep/high weight loading, as i am already maxd out on the resistance. i can aim for 16-20reps + waveloaded to -20/-40lb..and rep another 12-16.. that makes this machine still usefull in the long run

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

Fri - 11:30pm
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 75lb 10,10 (max weight)

Daily BW Dips
- 40,20

* got a decent afternoon nap. that took care of the recovery part. skipped the waveloaded calf work as those tire me out. sticked to regular high rep sets.. blasted last set to 20reps.
* used the freemotion cable xover machine again because it felt smoother than the other cable machine. its also about time i took it a bit light/easy on the rows.

1514
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 16, 2012, 06:12:39 am »
Thur - 2:00am
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 12|16, 12|16

Daily BW Dips
- saved for PM workout

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10

* no sleep between this lift and the previous. no strong meal too due to work. just enough post workout food a while ago to not get hungry but no serious protein overload to avoid food induced sleepyness at work. sucks. 405 was heavy again. add the fatigue of the 180-200lb cable rows too.
* skipped the dips to save time. did the waveloaded calf raises too. i did the lift at lunch break so i had to be quick with this.  the 160lb cable rows felt good. i just did not have enough total body recovery to pause rep 405x1 at this time. will do it later.
* called this last 2 week routine - squats leading to my 1 year marathon finish line. will rep 345s (75%RM) most likely as backup after that. i've been planning that for a while but just did not believe i can recover from it on a daily basis.

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

Thur - 4:00pm
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb x16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* its about time for some form of deload anyway.. sucks. not enough sleep and food. 385 was strong but the 405 would be very heavy at this workday workout. at least my dips and rows are still improving.
* non-405 could also be from the waveloaded calf raises i did the previous workout.. those are 12+16 continuous reps with 5|4 plates. i felt the calves a bit tight but i feel this most of the time of i didn't make anything of it. 

1515
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 15, 2012, 12:02:47 pm »
Wed - 7:00am
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb x10

* all healthy again. no more strain on the lower back. next time pillow falls off bed.. don't be too lazy and pick it up. it will screw you up even in very little ways. lol
* dips getting very easy so fast. i was able to do 10+ reps with 2x45lb loaded dips years ago.
* this afternoon will be a little different if i wake up strong. will start to add 345 (75%RM) as a back off set. work week (wed-sat) night is coming so i might not be able to lift 2x/day easily.  

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

Wed - 4:00Pm
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6
- 200lb x4

* felt really good with the single arm cable rows. my supporting arm and pulling arm felt really connected. pulling with one arm and really feeling the weight  on the extended supporting arm.
* no support pins again on the squats. did not bother.

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