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Messages - Kingfish

Pages: 1 ... 100 101 [102] 103 104 ... 147
1516
Pics, Videos, & Links / Re: DIY idea for Lifeline USA portable Power jumper
« on: September 21, 2012, 12:07:20 am »
Quote from: scoobychau on September 20, 2012, 10:39:43 pm
I was spending quite a bit of time in Jackwood website these day...He had mentioned a few times how the Portable +
$10 USD
but the final or the first question is.... Is this equipment as worthy as jackw suggested... or another waste of $ & time product..

"the search for the perfect jumping program".. is very strong in this one. again.  :wowthatwasnutswtf:

do yourself a favor scoob.. if you can grid 365x1.. use 300lb after a good ramping warmup and rep that working weight - 300lb 40 times in a workout.

i don't care how you do it.. 10x4 sets, 8x5sets, 6x6sets (+4x1set)...  do it twice a week. stick to it until you do the same 40 total reps with 345-365lbs. everything else you will do is a waste of time.





1517
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 20, 2012, 09:43:04 pm »
Thur 4:30pm
Sept 20, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0 rear left delt still broken

1518
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 19, 2012, 01:04:05 pm »
Wed 7:30am
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 365lb x40 x40
- 315lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* left posterior delt starting to annoy me. its still broken.  if i don't get enough sleep in a few minutes, i might as well skip the afternoon workout. worknight starts tonight anyway.

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

Wed 4:30pm
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

1519
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2012, 12:00:25 pm »
Quote from: T0ddday on September 18, 2012, 11:12:52 am
Quote from: LBSS on September 17, 2012, 10:13:55 pm

so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean.


It's more influenced by where you are in your training than whether or not you are on drugs.  But, I'll agree that your probably advanced enough and lean enough that the caloric surplus necessary to add muscle will also add a bit of fat tissue.  However, I still think that you are at a point where if you are careful you can maintain or even lower your bodyfat as you add muscle to your frame (ie. the mirror test should be getting better as you get stronger). 

i eat fish most of the time and it worked well for bodycomposition.  grilled salmon/salmon belly.. and sardines to change things up. high caffeine also.
 


1520
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2012, 10:54:13 am »
Tue 7:00am
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

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

Tue 4:00pm
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40
- 365lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* calf raises - back up set of 315 is not cutting it anymore. will go with 365s now. 405x40 top set is just right. anything over and i will compromise the top ROM holds.
* since my rear delts are still busted, i might i as well do more dips.

1521
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 11:04:15 pm »
Quote from: LBSS on September 17, 2012, 04:23:52 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

i've been at low 190s / high 180s at some point. mostly at the high 170s/low 180s when i had my strongest squats. there was time in my training that i was able to single 440lb daily for almost a week - those were not paused reps but i still consider it my strongest. 400-410-420-430-440x1 ramping for consecutive days.




1522
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 12:06:02 pm »
Quote from: entropy on September 17, 2012, 11:30:50 am
Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!

if im not squatting 400s, i might as well calf raise it.. need something to keep me occupied while i give my quads some rest days.
after i stall my calves - which probably won't happen any time soon, ill build more shoulders with the dumbell press. i like those too.


Quote from: LBSS on September 17, 2012, 11:44:30 am
YOU ARE GETTING WEAK, BRO. WEAK.


i'l get my squat strong again.. (200kg) at some point if i feel like getting into the 175-180BW again. i'm liking this twig weight. makes jumping (and landing) a lot easier.


1523
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 11:28:37 am »
Mon 7:00am
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 275lb x40
- 365lb x40 x40
- 315lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10 x10

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

Mon 4:30pm
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40 x40
- 315lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest, Left Posterior Deltoid tired
- 100lb x0



1524
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 17, 2012, 06:42:37 am »
Quote from: scoobychau on September 16, 2012, 11:25:34 pm

120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.

squat while you are figuring out your next "thing". your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight.

1525
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 16, 2012, 09:54:40 pm »
Sun 4:30pm
Sept 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40
- 405lb x40
- 275lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* rear delts still beat. calf raise deloaded a bit. will go multi sets again tmrw.

1526
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2012, 09:48:01 pm »
Sat 4:30pm
Sept 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40 x40
- 385lb x40
- 405lb x40
- 275lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* posterior deltoids on left hand still weak. squat loading reduced to compensate for worknight fatigue.

1527
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 15, 2012, 12:14:29 am »
Fri 4:30pm
Sept 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 80lb x10 x10

* my left foot small ligament is fully healed. my mid pulls - rows are not as strong. something in my left rear deltoid is fatigued due to the recent full bottom ROM of dips that i've been doing. i'm not locking at the top, just stopping a bit short of full lock. i really get a good stretch on the tricep, shoudlers and back on the bottom. doing these carefully so i don't wreck my shoudlers.

1528
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 13, 2012, 09:40:54 pm »
^ i mentioned in 1 entry that these calf raises are not 100% straight no-rest sets. i reset for a couple of seconds to make sure i plant my feet properly. i busted some small ligaments on the small toe area when i forced a rep with the wrong footing.

id go 8-8-4 most of the time (i count in doubles, so 16-16-8 reps to reach x40). my emphasis if full ROM on top (and bottom). no point to continue a set if the reps are partials. 10-20secs gap is enough for me to get another set of full top ROM on a paused rep tempo.

Thur 4:30pm
Sept 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
- x20 x10 x10

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10
- 80lb x10


1529
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 12, 2012, 12:54:44 pm »
Tue 7:30am
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10 x10

* will skip this afternoons workout to prepare for the work nights. might lift a bit at lunch break ~ 11:30pm, only if i feel like it. i'm tired. for now.

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

Tue 5:00pm
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Load - High Reps
- 275lb x40
- 345lb x40 x40
- 275lb x40

Daily BW Dips
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x0

* was more tired than usual this morning after the workout. strong post workout meal and i knocked myself out to sleep for almost 6 hours. woke up very fresh. no way i'm skipping this 2nd workout.

1530
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2012, 12:28:26 pm »
Tue 7:00am
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

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

Tue 4:30pm
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0 skipped

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
Prep work for weighted
- x30 x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10


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