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Messages - Kingfish

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496
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 22, 2017, 12:55:01 am »
Quote from: adarqui on August 21, 2017, 12:38:18 pm
Your HR @ 4 mph + 5% incline definitely improved over time, curious to see how it adapts to 7.5%. seems like a tough walk.

i got tired a bit from it this morning. slept 7.5hr/8:30-4:00pm. i usually just sleep 6hr /9:30-3:30pm on afternoons (and another 10:30-2am at night).

not too bad doing it for 15min. need a good pacing song this time.

497
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 20, 2017, 10:01:53 am »
Aug 20-26, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 196-198lb

Aug Week 4 of 5

Sun Aug 20

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each | high pull 50-50 20x1 sets each
Calves seated calf raise soleus 4x45lb rest
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 bpm

* skip the calf raises this morning.

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <142 bpm

* raised incline on the walking and got my heart rate back to the 130-140s zone. felt more hamstring working.

Mon Aug 21

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps 40x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <152 bpm

* situps felt very good. all the way to 40 reps without any grinding. calves still weak. bw down to 194lb. i was sweating a lot on the cardio. i barely sweat with my lifting routine - high volumes but long rests too.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-135 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps 40x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* did another straight set to 40 on the situps. doing them with the bent knee situp board on highest setting plus resting on 2x45lb plate on floor at the front for more incline. high incline feels so much better. i get full ROM just like when you do them on a GHR bench.
* skipped the walking. im still 194lb. don't want to go down 190-192. 405 might feel heavy. 405 was still easy this afternoon. same straight sets just resting while changing plates. sub 5 min routine.

Tue Aug 22

morning
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb, 4x45lb+25lb 20x1 sets
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <145 bpm

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps cable 10lb 20x1, 10x1
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <132 bpm

* did the weighted situps using cable resistance. i did them before with db behind the head but strained my neck because of the grinding to 20 reps. first set to 20 using an equivalent 10lb was alright. did another set to 20 after a few mins because the 10lb did not feel very heavy. slowed down too much at rep 10. called it a day.
* the calf work was not very heavy at 4x45b+25lb to 20 reps because i've been doing the calf work wrong. since the 4x45lb does not feel very heavy at all, i was doing the set with a continuous muscle tension set style cadence. if i do the same style on a heavier weight, i'm crushed.
* calf work - i did them paused/explosively this time and the whole thing is totally different. to keep it simple - the continuous tension style bodybuilding reps are mentally like a flat power effort throughout the ROM. (which is bs IMO if youre not on AAS because the weight is too light to cause growth). the reps im doing on everything else is a burst power effort after the pause and hoping that when the momentum decay catches up, the ROM is already done. 

here's my new favorite abs work setup. cable resistance and max incline using 45lb plates at front.


Wed Aug 23

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 10lb 20x1 sets , 20-25 10x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80-80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 15lb, BW 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. >152 hr

* took off work tonight.will lift again in the morning. situps feeling good.

Thur Aug 24

morning
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 20lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. >143 hr

* bw staying at 194-196lb. been doing more ab work. makes it more rewarding to train abs when you can see them. 405 is still routinely easy. could max at 425-435 at this weight at this time with some skipped heavy squat workouts.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* working thur-sat night this week. shoulders 120 strong now. doing dips for mobility/backoffs upperbody pushing

Fri Aug 25

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 20lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

Sat Aug 26

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. <142 bpm

* decided to do cardio today before a work night. it's the last night of the workweek anyway. hope it doesn't get too tiring later. shoulder pressing getting stronger.

498
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 19, 2017, 10:03:10 pm »
Quote from: fast does lie on August 19, 2017, 08:47:47 pm
Uh-oh, the tonnage is going up! 2 sets of 315 now!  :ibsquatting:

edit Or did you increase to 2 sets because you only had 1 workout those days?

trying to see how long i can maintain the pace before recovery loses.

499
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 14, 2017, 06:09:23 am »
^ and theres totally nothing wrong with that. makes the heavy compound lift more impressive than it really is.  ;D

500
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 13, 2017, 10:36:35 pm »
Aug 13-19, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 196-200lb

Aug Week 3 of 5

Sun Aug 13

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-65 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max

Mon Aug 14

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 40-50-50-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 50-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <130 max

* forgot to do the lat machine pulldown. so rest it is.

Tue Aug 15

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-100 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20-20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <125 max

* HR did not go over 130s this afternoon on the cardio. bw staying in the 196-198lb. lower abs visible. shoulder pressing at 110 gets very heavy in the 16th+ reps. situps were very strong this afternoon.

Wed Aug 16

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max 

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Thur Aug 17

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 105-105 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Fri Aug 18

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-120 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Sat Aug 19

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <118 bpm

*  walking fitness improved. used to be 130-140s with same 4mph/5%incline. was only at 118 bpm at 14:30. shoulder pressing still strong. calf raises still not as good.

501
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 11, 2017, 02:32:21 am »
relax scoob.

u skipped training for a month then went all-in again on the first session.

275 5x5 wrecked you.

502
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 10, 2017, 11:05:53 pm »
Quote from: fast does lie on August 10, 2017, 03:53:38 pm
Kingfish i think u r boss of site. All my squat i have try to replicate urs.  :headbang:

I also think u could eventually hit 315 405 455. have u thought about doing reverse flys and chest supported rows eventually to hit the upper back. Thatd be beast mode since u already have beast mid back

no upperback for me. no shrugs. don't want to have that gym bro look. im usually mistaken for a 170-180lb guy because i don't bench or shrug. those exercise makes you look massive.

503
Progress Journals & Experimental Routines / Re: Everyday is Quad/Posterior Chain training!
« on: August 07, 2017, 10:48:06 pm »
Quote from: fast does lie on August 07, 2017, 04:55:14 pm
Hey King, I don't want to clog up your journal so I'll delete this soon, but what would you do if you were in my situation;

Obviously I'm working a bit against age as I'm not a young pup anymore. I was really massaging and releasing tension in outer thigh of quads and might have over massaged by smashing a kettlebell against it, but this was like 2 weeks ago. It has been very tender ever since and I feel it a lot of times on squats esp front squats.

Should I take a break from squatting? Thanks!

lower intensity but do not totally skip the exercise if you can. any kind of volume work to get the blood going helps a lot in recovery.

504
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 06, 2017, 11:47:04 am »
Aug 6-12, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 196-200lb

Aug Week 2 of 5

Sun Aug 6

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* not very strong on the squat this morning. that 30min walking ate calories. will be stronger later. upping protein shakes too.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

Mon Aug 7

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-75 20x1 sets each
Horizontal Pull one arm cable rows high pull 20-30-40 20x1 sets each, 50 10x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 135-135 20x1 sets each
Horizontal Pull one arm cable rows 65 20x1 sets each
Horizontal Pull one arm cable rows high pull 40-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* bw 194-196 this afternoon after almost 12hr fast and another round of cardiowalking. my squats dont feel any harder compared to when i was at 202lb. form is so grooved that i've been doing the sets non-stop and resting only to change the weight. i've been eating on a surplus but apparently i'm miscalculating the calories burned by this little walking routine i have going.

Tue Aug 8

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Horizontal Pull one arm cable rows high pull 45 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* i'm mid 190s now but still maintaining most of my lifting numbers. i could be stronger on the calf because i did 5x45s 20s already but struggling now to even get back to 4x45+25lb. can't complain. my lower abs are already visible.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 5-5-20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 135-120 20x1 sets each
Horizontal Pull one arm cable rows 75-60 20x1 sets each
Horizontal Pull one arm cable rows high pull 40 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* calves getting beat on the standing rows. i'm braced with the non-pulling arm but planting on 20 reppers take more than 1 min of calve tension.

Wed Aug 9

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 60 20x1 sets each
Horizontal Pull one arm cable rows high pull 35-35 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <135 bpm max

* got a day off from work thurday night because of dury duty. il work an odd wed-fri-sat this week. all this walking dropped my bw to 194lb in a matter of weeks while i keep the same portions of food and added servings of protein shakes. costco has syntha 6 now. woot.
* probably the fastest squat session i did in years. somebody wanted to use the rack next while i was still putting on my adistars. told him il be quick and should be done by the time he's done stretching. he helped my load one side of the bar so damn. i was done in less than 5 mins. the walking is priming my hams very well.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Thur Aug 10

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 55-55 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <128 bpm max

afternoon
Squats 315-365-405 | 315 5x1 sets | 225 10x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 55-60-60 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr rest

Fri Aug 11

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <130 bpm max

* will work fri and sat nights only then back to wed-fri night next week. this thursday jury duty freed up my schedule a lot. did not even get used.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 65-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Sat Aug 12

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

505
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2017, 11:39:09 pm »
Quote from: fast does lie on July 31, 2017, 10:44:08 am
315 x 5 daily is some nice tonnage.

I worked out back religiously beginning of the year. The chest supported pulls adds some crazy thickness, and also the DB rows are nice, i like them better than pendlay rows bc of ROM.

i prefer using machines with good hip bracing so i can concentrate on just the pulling. i also prefer the split grip so i can get better ROM.

this machine is a game changer for my back training. i do both my vertical and horizontal pulling here. just face my chest up and it becomes a rhomboid exercise.


506
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2017, 01:05:38 am »
July 30 - Aug 5, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198-200lb

Aug Week 1 of 5

Sun July 30

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95-95 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-165 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 4% incline. <140 bpm

* doing the cardio again. work week done. lat machine rowing for the upperbody horizontal pulling feels good. doing the exercise faster also because of double hand.

Mon July 31

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-90 20x1 sets each
Vertical Pull one arm cable upright rows 30-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Abs bw situps 20x1 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <122 bpm

* fitness improved a lot on the cardiowalk. HR did not go above 122 bpm. bw at 198-200lb.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm

* HR 10 points higher this afternoon using the same setup. it was hot at the gym. calves still burned at 4x45lb plates. i was 5x45lb x20 a few weeks back but can't get back to it. will use single sets of 20s until i overshoot recovery and build again.

Tue Aug 1

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm

* one arm cable upright rows felt a lot easier when i used straps. i had no plan but the 40lb resistance is killing my grip so i had to use them. this exercise is improving. shoulder pressing is also doing well.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 40-45-45-45 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. <135 bpm

* squats feeling very good. i did the whole routine resting only as i change the weights. 5% incline on the walking feels better. i feel my hamstrings get a workout. 

Wed Aug 2

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Pull one arm cable upright rows 45-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. <138 bpm

* squat form very smooth. doing them without stopping now. not progressing much but not fatiguing so i'm alright. seated shoulder pressing improving without tiring my lowerback.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 45-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest

* start of 3-day work week. had to take it easy now.

Thur Aug 3

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Fri Aug 4

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated hammerstrength iso row 2x45lb - 2x45lb - 2x45lb+25lb,  20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max

* had a chance to go home early from work at 4am for a company lunch event. went to bed for 45min but was not able to get any sleep. felt rested afterwards and decided to hit the gym again for a light morning workout to build up appetite. there will be steaks and salmons. only thing that worries me is the extended wake up time. i wont get to sleep again until ~ 4:30pm. its 8am now and i don't think il make it to SF if i take a 3hr nap. not really sleep or tired. just worried when i hit the wall later after the post lunch food coma kicks in. i will be at a bay area hornblower cruise thing and will not be able to get off until the boat docks. at least i don't get to work again until wed night next week. woot.
* since the gym is not very busy this morning, i tried the rows again on the hammerstrength to see if i'm missing out. not really. form feels better on the lat machine.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 30-50 20x1 sets each
Horizontal Pull seated lat machine inverted rows 165-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max. skip

* passed out on the boat after a plate of roast beef and salmons. first alert team woke me up thinking i was passed out drunk. got home and nap again from 5-8pm. not enough but did not feel like crap. lifted again but skipped the cardio.
* the horizontal rowing is a complicated movement. there are just so many ways of pulling to hit an area of the back. the lat machine i'm doing now is getting most of the middle and outer. i'm looking for good doms on the inner rhomboids..like the upper version of the spinal erectors. got a good exercise today using the lifefitness cable machine for seated biceps. did the pulling with one arm with me seated on the floor. the resistance and rowing action are lined up nicely. if i had to work the posterior delts, i just have to pull the resistance towards ant delts (i'm pulling to armpit for rhomboids). that 5-8 inches of top ROM matters a lot and decides which back area gets the doms. so much form to learn on rowing. 

Sat Aug 5

morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-80-80 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max.

* did the backoff 80s of machine seated shoulder pressing on the other machine that has a wider neutral grip that only goes straight up. hits a lot more tricep so i have to be carefull with the intensity to not tenderize elbows.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 2 mile @ 4mph, 5% incline. hr >140 bpm max.

* bw 196 but still strong. upping calories with lots of salmon servings because it is easier for me to eat lots of fish. did 2 miles/30min walk at 5%. did not tire after 15min. HR stayed the same at 140 max.

507
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 29, 2017, 05:28:13 am »
Quote from: fast does lie on July 28, 2017, 07:50:45 am
315 5x4 Nice that's some sick volume to add to your already steady routine  :ibsquatting: :highfive:

What do you think about alternating 2/3 squats with full squats on the same set, in an effort to train our body/mind not to rely so much on the comfort of stopping with ease at the bottom.

So for example, I would do full pause, followed by 2/3 squat, followed by full pause, followed by 2/3; on a 4 rep set. Obviously on full squats we don't want to just free fall to the bottom.

I think this may help that struggle that full squats have on a PR attempt right after exploding out then where the back has to sort of take over.

i believe kelly bagget already talked about the 1-1/2 squats in an article.

508
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 25, 2017, 06:02:49 am »
Quote from: fast does lie on July 25, 2017, 03:50:41 am
225 x 10 seems a bit light for you to use to build your legs. How come you don't go heavier like 275 x 8, or at least go 225 x 15 or 20 to build legs for that 455 x 1

i'm pacing myself. volumes on a fully body compound adds so much fatigue if you are not careful. il eventually find something that gets my good daily tonnage.

509
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 23, 2017, 10:20:32 pm »
Quote from: adarqui on July 23, 2017, 11:12:32 am
huge back is huge.

cardio walking ftw. underrated & effective. you don't seem to put in alot of volume with your walks, but I guess with that much muscle mass you don't necessarily need to. I wonder what would happen if your cardio/walk sessions were an hour each time. You'd probably just get ridiculously shredded. The thing I love about cardio/walking is it's not taxing at all, to me at least. So you can burn mostly fat kcal and feel very fresh.

I can walk for ~3 hours and barely lose anything, mostly lots of water weight because of my long sleeve shirt. It does add up though and the fat lbs always drop off if I stay consistent with it. I think I get leaner doing long walks than I do with long runs .. Long runs just make me want to eat everything in sight.

i cannot find any other way to get to 205lb+ without getting fatter and fatter. the pick 2 of lifting (strong, lean, natty).. it is what it is.

my plan is to find a very good balance of cardiowalking for fatloss while i build my legs to 455lb+ top set.

so caloric excess and light-mid intensity with higher volumes of squats for muscle mass compounded with duration cardio for fatloss.




510
Nutrition & Supplementation / Re: I don't think i need creatine
« on: July 23, 2017, 11:02:18 am »
if you do use creatine, a tablespoon full of creapure to your mouth then gargle some fruit juice to push it down.  the sand does not dissolve. might as well get it over quickly.

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