406
Basketball / Re: NBA 2017 - 2018 Season
« on: May 31, 2018, 11:33:21 pm »
that look on lebrons face on JR smith..lol. GSW got very lucky there
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407
Basketball / Re: NBA 2017 - 2018 Season
« on: May 28, 2018, 11:51:27 pm »
that game was tough to watch as a rockets fan.. killed by your own 3pt game.
love the rockets. just cant get myself to cheer for harden. pos is so cheeky bastard.
love the rockets. just cant get myself to cheer for harden. pos is so cheeky bastard.
408
Basketball / Re: NBA 2017 - 2018 Season
« on: May 28, 2018, 11:32:21 pm »
never doubted the heart of a double MVP.
409
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: May 28, 2018, 10:29:28 am »
mid back rowing using lat pulldown machine.
140lb x20. double rope grip for more midback squeeze. lat pulldown machine for rowing because its easier on my lowerback.
<a href="http://www.youtube.com/watch?v=VGt0Qgm8qJs" target="_blank">http://www.youtube.com/watch?v=VGt0Qgm8qJs</a>
140lb x20. double rope grip for more midback squeeze. lat pulldown machine for rowing because its easier on my lowerback.
410
Basketball / Re: NBA 2017 - 2018 Season
« on: May 27, 2018, 11:41:55 pm »watched the replay and see Morris face while he was trying to slowdown the train but got dragged into it.
411
Basketball / Re: NBA 2017 - 2018 Season
« on: May 27, 2018, 11:12:35 pm »
^ yup. thats with kyrie missing now. put kyrie in there and we have a good match.
412
Basketball / Re: NBA 2017 - 2018 Season
« on: May 27, 2018, 10:57:15 pm »
it went downhill fast after the rookie taunted the king.
413
Basketball / Re: NBA 2017 - 2018 Season
« on: May 27, 2018, 10:55:37 pm »
yup.. lebron did not disappoint. 
414
Basketball / Re: NBA 2017 - 2018 Season
« on: May 27, 2018, 10:51:12 pm »
boston in panic now. rookies cant handle the pressure
415
Basketball / Re: NBA 2017 - 2018 Season
« on: May 27, 2018, 10:39:50 pm »
this is a stressful game. i'm not even fan of either.
416
Basketball / Re: NBA 2017 - 2018 Season
« on: May 27, 2018, 10:10:26 pm »
when will they learn..lol
417
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2018, 09:59:52 am »
May 27 - June 2 , 2018
Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 198lb
May Week 5 of 5
Sun May 27
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x2 sets | seated lat pulldown high rows wide 150 20x2 sets | high rows rope grips 100 20x2 sets | mid rows rope grips 100 20x2 sets
Calves seated calf raise leg press machine 310-330 20x2 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 30 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x1 sets | seated lat pulldown high rows rope grips 120-135 20x2 sets each, 150 20x1 sets
Calves seated calf raise leg press machine 330 20x3 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 15 20x2 sets
* resting the horizontal rowing. the 20s using 195lb got something in my right elbow tired. i got a little more ROM on the wrist curls when i used a lighter weight. either that or the full ROM 30s got me tired quickly.
* i got very good doms on my middle back and rear delts whenever i use the double ropes. i prefer to do the pulling on the lat pulldown station but seated way backwards using my own chair and pulling it semi horizontally.
Mon May 28
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 110 20x1 sets
Calves seated calf raise leg press machine 330 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets
Abs weighted cable situps 10-15 10x1 sets each
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 100 20x1 sets | wide neutral grip bw chins 10x2 sets
Calves seated calf raise leg press machine 310 20x1 sets
Neck neck curls 105 20x1 sets
Tue May 29
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets, 150 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | dip bw 20x1 sets
Rows seated lat pulldown rows rope grips 150 20x2 sets, 160 20x2 sets | neutral grip 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets
* went heavier on both shoulder pressing and rows. i was able to get to 20s without a lot of grinding (so i dont fatigue myself too fast) by not eating all the eccentrics. the concentrics were explosive. theres always the pause to kill all momentum but not putting too much brakes on the eccentrics save me a lot of energy. makes the motion a lot smoother too.
* did a backoff volume to 50s with the neutral bar and high pull for the rear delts. i could do this indefinitely with the 100lb (200lb stamped but dual pulleys 1/2 the actual resistance) max stack at the center stations. the side stations are heavier and goes to 300lb.
Wed May 30
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 120 20x1 sets, 130 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 130 20x2 sets
Neck neck curls 105 20x2 sets
Thur May 31
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x3 sets, 170 20x1 sets | neutral wide grip high rows 130 20x2 sets
Calves leg press machine calf raises 310 20x1 sets
Neck neck curls 105 20x2 sets
Fri Jun 1
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 170 20x3 sets | neutral wide grip high rows 130-140-150 20x1 sets each
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
* took a couple of half days off work and got a post midnight nap. will lift again later after a good sleep.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows neutral wide grip high rows 150-160-170 20x1 sets each, 180 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Fri Jun 1
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rowsneutral wide grip high rows 180 20x3 sets | seated cable rows wide grip mid rows 180 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 20x4 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rowsseated cable rows wide grip neutral mid rows 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 rest
Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 198lb
May Week 5 of 5
Sun May 27
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x2 sets | seated lat pulldown high rows wide 150 20x2 sets | high rows rope grips 100 20x2 sets | mid rows rope grips 100 20x2 sets
Calves seated calf raise leg press machine 310-330 20x2 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 30 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x1 sets | seated lat pulldown high rows rope grips 120-135 20x2 sets each, 150 20x1 sets
Calves seated calf raise leg press machine 330 20x3 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 15 20x2 sets
* resting the horizontal rowing. the 20s using 195lb got something in my right elbow tired. i got a little more ROM on the wrist curls when i used a lighter weight. either that or the full ROM 30s got me tired quickly.
* i got very good doms on my middle back and rear delts whenever i use the double ropes. i prefer to do the pulling on the lat pulldown station but seated way backwards using my own chair and pulling it semi horizontally.
Mon May 28
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 110 20x1 sets
Calves seated calf raise leg press machine 330 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets
Abs weighted cable situps 10-15 10x1 sets each
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 100 20x1 sets | wide neutral grip bw chins 10x2 sets
Calves seated calf raise leg press machine 310 20x1 sets
Neck neck curls 105 20x1 sets
Tue May 29
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets, 150 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | dip bw 20x1 sets
Rows seated lat pulldown rows rope grips 150 20x2 sets, 160 20x2 sets | neutral grip 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets
* went heavier on both shoulder pressing and rows. i was able to get to 20s without a lot of grinding (so i dont fatigue myself too fast) by not eating all the eccentrics. the concentrics were explosive. theres always the pause to kill all momentum but not putting too much brakes on the eccentrics save me a lot of energy. makes the motion a lot smoother too.
* did a backoff volume to 50s with the neutral bar and high pull for the rear delts. i could do this indefinitely with the 100lb (200lb stamped but dual pulleys 1/2 the actual resistance) max stack at the center stations. the side stations are heavier and goes to 300lb.
Wed May 30
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 120 20x1 sets, 130 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 130 20x2 sets
Neck neck curls 105 20x2 sets
Thur May 31
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x3 sets, 170 20x1 sets | neutral wide grip high rows 130 20x2 sets
Calves leg press machine calf raises 310 20x1 sets
Neck neck curls 105 20x2 sets
Fri Jun 1
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 170 20x3 sets | neutral wide grip high rows 130-140-150 20x1 sets each
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
* took a couple of half days off work and got a post midnight nap. will lift again later after a good sleep.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows neutral wide grip high rows 150-160-170 20x1 sets each, 180 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Fri Jun 1
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rowsneutral wide grip high rows 180 20x3 sets | seated cable rows wide grip mid rows 180 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 20x4 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rowsseated cable rows wide grip neutral mid rows 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 rest
418
Basketball / Re: NBA 2017 - 2018 Season
« on: May 26, 2018, 11:15:14 pm »
expecting a standing ovation from the classy boston crowd after the king plays god mode.
419
Basketball / Re: NBA 2017 - 2018 Season
« on: May 26, 2018, 10:15:46 pm »
GSW favored to win by 12.. wtf. were down by 10. no panic yet. durant got this.
CLE at boston with Love out. lebron will be epic. i can feel it coming.
CLE at boston with Love out. lebron will be epic. i can feel it coming.
420
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 20, 2018, 09:12:39 am »
May 20, 2018
Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 198lb
May Week 4 of 5
Sun May 20
morning
Squats 315-365-405, 225-275 5x1 sets each
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets | smith machine close grip press 135 10x1 sets, 185-205-225 5x1 sets each
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets
Calves seated calf raise soleus 180 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60-70 20x1 sets each, 75 20x2 sets | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets
Calves seated calf raise soleus 180 20x3 sets
* this routine is working for me. no back pain from volumes of shoulder press using a staggered stance on a seated position. max stacked the one arm rowing at 75lb. i can add another 5lb on the weight stack by squeezing in 2x5lb plates inside the machine.
Mon May 21
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise soleus 180 20x4 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets
Calves seated calf raise soleus 180 20x3 sets
* first time in a while again when the 405 felt very light. bw steady at 198 for a few days now. abs still there. still very lean.
Tue May 22
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x2 sets, 120 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise soleus 180 20x3 sets
* tried the 120lb x20s on the seated shoulder pressing and it was too heavy for multi sets of 20s. got 1 set to 20 but already at a crawl at rep 18. 19-20 was a fight. not a good thing for the next set to 20. would probably start fighting the reps at 14-15. that would really be bad for my lowerback. back to 110s for now. skipped the dips for better recovery for later.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | smith machine close grip bench 225 3x4 sets
Rows one arm cable rows 75 20x3 sets each | seated cable row neutral wide 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise soleus 180 20x2 sets
Wed May 23
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets
Rows one arm cable rows 75 20x3 sets each | seated cable rows wide grip neutral 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise leg press machine 210-230-250-270 20x1 sets each
afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 sets
Rows seated cable rows wide grip neutral 180 20x1 sets, 195 20x2 sets | seated lat machine pulldown 180 20x1 sets, 195 20x2 sets
Calves seated calf raise leg press machine 270 20x1 sets, 290 20x2 sets
Thur May 24
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x2 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x2 sets
Fri May 25
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x1 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets
* got sent home early from work for a lunch time offsite 12-3pm. slept 1-3am a while ago and did a morning workout. will sleep 7-11am and enjoy some good food. come back home and nap again and do another night workout.
* added forearm work to the routine. it adds another 3-5min rest time to my exercise rotation.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x1 sets | seated lat pulldown high rows neutral wide 135 20x2 sets, rope grip 105 20x2 sets
Calves seated calf raise leg press machine 290 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets
* did more rowing for the rear delts using the lat pulldown but with seats far back so i'm pulling more horizontally when i angle my torso perpendicular to the resistance. did more rows because my front delts are getting stronger. 120 x20s now. got more room to grow until the machine stacks out at 165lb. using the double ropes for a face pull type movement feels spot on for the rear delts. the diverging movement at the bottom ROM hits that rear delt area perfectly. need double ropes because i got wide shoulders.
Sat May 26
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows rope grip 105 20x2 sets, 120-135 20x1 sets each
Calves seated calf raise leg press machine 290-310 20x1 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets
* high 190s bw steady for almost a week now and the 405 top set is getting very quick again. could have 435 without any issues and a 455 inside the pins just in case. would not be surprised if i go for 455 later if the 405 felt light again.
* forearm curls are stable at 30lb x20s.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows wide 105-120 20x2 sets each
Calves seated calf raise leg press machine 310 20x2 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets
* 405 was alright but did not feel like going heavier yet. shoulder pressing going very well.
Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 198lb
May Week 4 of 5
Sun May 20
morning
Squats 315-365-405, 225-275 5x1 sets each
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets | smith machine close grip press 135 10x1 sets, 185-205-225 5x1 sets each
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets
Calves seated calf raise soleus 180 20x2 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60-70 20x1 sets each, 75 20x2 sets | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets
Calves seated calf raise soleus 180 20x3 sets
* this routine is working for me. no back pain from volumes of shoulder press using a staggered stance on a seated position. max stacked the one arm rowing at 75lb. i can add another 5lb on the weight stack by squeezing in 2x5lb plates inside the machine.
Mon May 21
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise soleus 180 20x4 sets
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets
Calves seated calf raise soleus 180 20x3 sets
* first time in a while again when the 405 felt very light. bw steady at 198 for a few days now. abs still there. still very lean.
Tue May 22
morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x2 sets, 120 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise soleus 180 20x3 sets
* tried the 120lb x20s on the seated shoulder pressing and it was too heavy for multi sets of 20s. got 1 set to 20 but already at a crawl at rep 18. 19-20 was a fight. not a good thing for the next set to 20. would probably start fighting the reps at 14-15. that would really be bad for my lowerback. back to 110s for now. skipped the dips for better recovery for later.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | smith machine close grip bench 225 3x4 sets
Rows one arm cable rows 75 20x3 sets each | seated cable row neutral wide 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise soleus 180 20x2 sets
Wed May 23
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets
Rows one arm cable rows 75 20x3 sets each | seated cable rows wide grip neutral 180 20x2 sets
Neck neck curls 105 20x1 sets
Calves seated calf raise leg press machine 210-230-250-270 20x1 sets each
afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 sets
Rows seated cable rows wide grip neutral 180 20x1 sets, 195 20x2 sets | seated lat machine pulldown 180 20x1 sets, 195 20x2 sets
Calves seated calf raise leg press machine 270 20x1 sets, 290 20x2 sets
Thur May 24
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x2 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x2 sets
Fri May 25
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x1 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets
* got sent home early from work for a lunch time offsite 12-3pm. slept 1-3am a while ago and did a morning workout. will sleep 7-11am and enjoy some good food. come back home and nap again and do another night workout.
* added forearm work to the routine. it adds another 3-5min rest time to my exercise rotation.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x1 sets | seated lat pulldown high rows neutral wide 135 20x2 sets, rope grip 105 20x2 sets
Calves seated calf raise leg press machine 290 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets
* did more rowing for the rear delts using the lat pulldown but with seats far back so i'm pulling more horizontally when i angle my torso perpendicular to the resistance. did more rows because my front delts are getting stronger. 120 x20s now. got more room to grow until the machine stacks out at 165lb. using the double ropes for a face pull type movement feels spot on for the rear delts. the diverging movement at the bottom ROM hits that rear delt area perfectly. need double ropes because i got wide shoulders.
Sat May 26
morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows rope grip 105 20x2 sets, 120-135 20x1 sets each
Calves seated calf raise leg press machine 290-310 20x1 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets
* high 190s bw steady for almost a week now and the 405 top set is getting very quick again. could have 435 without any issues and a 455 inside the pins just in case. would not be surprised if i go for 455 later if the 405 felt light again.
* forearm curls are stable at 30lb x20s.
afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows wide 105-120 20x2 sets each
Calves seated calf raise leg press machine 310 20x2 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets
* 405 was alright but did not feel like going heavier yet. shoulder pressing going very well.