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Messages - Kingfish

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1561
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 26, 2012, 01:25:47 pm »
Sun - 8:00am
Aug 26, 2012

Week  2 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 x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb x2

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 80lb 8,8
- 90lb x8
- 100lb 8,8

* feeling a bit stronger but still haven't completely recovered from the sleep deprived workweek. calf raises were getting easier even at 6 plates. max on machine is 8plates. will aim for it. tried 6 plates +25lb after the 10x4sets and the +25 felt like a ton. lol
* daily back work also improving. might use straps at some point so i can continue with the reps after my grip gives out.

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

Sun - 5:00pm
Aug 26, 2012

Week  2 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 x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb 2,1

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 90lb x8
- 100lb 8,8
Low Pull
- 75lb 10,20

* getting stronger but not there yet. 385x1 for today again. 4th weak lift. after this 1-year daily squat finishes at the 31st, i have a good idea how to maintain yet get a higher peak.. il go 225-275-315-345-365-385 on maintenance, 365 max on sleep deprived days.. and overshoot 1-2x/weel with 425-440.. that should work. il go a couple of days at 385s just to get rid of some fatigue i accumulated.
* did the 6x45lb +25lb again and at the 2nd cluster.. after first rep.. the machine appears to be stuck.. lol. i did not move up at all from the resting spot. tells me that a 8x45lb goal is probably a very long term one.


16" now..can't get too much calves :headbang:

 

1562
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 25, 2012, 09:42:53 pm »
^ fasting was worth it. can post pics but it looks more like a feeding than dining because its just a combo of pinkish meat in my plate. no vegetables..just 3/4 plate full of top sirloin and the 1/4 with leg of lamb. repeat 6x.. win

here it is..


Sat - 4:00pm
Aug 25, 2012

Week  2 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 x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 8,8,8,
- 80lb 8,8
- 90lb x4
- 100lb x2

* 3 straight nights of only 4.5-5.5 hr sleep. even my 300g + of protein did not make that much of a difference. 385 was it for today. will definitely get better sleep now and back to 405 tmrw.
* did high sets of back work because i was doing them alternating with the calf raise sets.

1563
ADARQ & LanceSTS - Q&A / Re: Lance - some row questions..
« on: August 25, 2012, 01:00:50 pm »
^ form can easily go sloppy the heavier you get - and you can't get too heavy either.. you are not leveraged/planted right..

compare that to a standing 1-arm cable row with a solidly braced non-pulling arm + firmly planted feet + lower leg against the bench (to offset some rotational forces too).. the pulling motion is really braced... after the set, i have to be really careful of releasing, otherwise my twig bodyweight will just get pulled and dragged to the other side..

i have pretty much the same form when using the freemotion cable xover.. i lean and plant..etc... do whatever to make sure that no energy leaks during the rowing movement.

<a href="http://www.youtube.com/watch?v=cG77OBX-xRw" target="_blank">http://www.youtube.com/watch?v=cG77OBX-xRw</a>




1564
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.

1565
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.


1566
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.

1567
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.

1568
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.


1569
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.

1570
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.

1571
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.

1572
ADARQ & LanceSTS - Q&A / Re: Push Press and Basketball
« on: August 19, 2012, 10:21:53 pm »
^ i've been wrong before..  :P

1573
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.



1574
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.

 


1575
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.

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