556
Basketball / Re: NBA 2016-2017 Season
« on: May 02, 2017, 11:28:57 pm »
vintage david west bullying gobert. lol.
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557
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 02, 2017, 11:20:15 pm »
condolences to you and your family. i lost my mom to breast cancer back when i was still in my teens. my mom also put up one hell of a fight. she died on mothers days. anniversary is coming up again.
be strong darqui.
be strong darqui.
558
Basketball / Re: NBA 2016-2017 Season
« on: May 02, 2017, 10:58:15 pm »I want to see UTA bring it to GSW too.. GSW just too stacked. GO UTAH.
can this overtime game be over with so i can watch the warriors juggernaut.
JaVale McGOAT for finals mvp!
559
Boxing / Re: Klitschko vs Joshua (Spoilers Hidden) A must see fight
« on: May 02, 2017, 01:14:12 pm »
klitschko said it himself on the post fight interview - i thought the fight is mine already after i knocked him down because he tire himself out. klitschko did not believe a HV can recover from that.
Joshua on a rematch is very dangerous. i fear for Klitschko but i would still want to see the fight. WK can win with a solid right but if the fight goes on to the later rounds.. there is no way he can match the power of the young guy. a WK win will put him (or hes already there) with the boxings GOAT.
Joshua on a rematch is very dangerous. i fear for Klitschko but i would still want to see the fight. WK can win with a solid right but if the fight goes on to the later rounds.. there is no way he can match the power of the young guy. a WK win will put him (or hes already there) with the boxings GOAT.
560
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 30, 2017, 10:31:16 am »
April 30 - May 6, 2017
Full Squats - Paused - Maintenance
455 #188 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb
BW 204-206lb
May Week 1 of 5
Sun April 30
morning
Squats paused full squats 315-365-405-435#7 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 215lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* counting the 435x1 reps at this 202+lb bw. im not as strong because of the end of work week but was still able to get a paused 435x1 without crawling and grinding. the 405x1 rep is getting quicker. i know from the 186 singles of 455 i did before how to gauge my squat limit from the quickness of the 405. not there yet but im getting closer.
* 215x5 on the smith inclined pressing was alright. might tire too fast so limited that heavy set to 5x1
afternoon
Squats paused full squats 315-365-405-435#8 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 4x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* one new old guy at gym giving advice to random people trolled my shoulder pressing. said i would blow my shoulder joints eventually because i'm doing a full stretch at the bottom while im resting the bar on my paused reps. i said ok to avoid more trolling. looked at him and did another set of 195lbx5 the same way.. woot. good thing he was not there to see my squats.
* my left side delt got hiccups. muscle spasm that i cannot stop. im not dehydrated. getting annoying now. been pulsing for hours now.
Mon May 1
morning
Squats paused full squats 315-365-405-435#9 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull smith machine upright rows 95lb 5x2 sets | 115lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* theres a good chance i will pause rep back to 455 within the next few weeks before end of this month. took a day off from work on wed to get another back to back 3-day work week. helps a lot on sleep.
afternoon
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2sets | 205lb 5x4 sets
Vertical Pull bw chins 10x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* one hot SF afternoon. high 70s. lifts felt good. shoulder pressing in the smith progressing close to 225lb. upright rows feel best using one arm cable.
Tue May 2
morning
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 4x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* will keep the 435x1 top paused single until i stabilize my weight in the 208-210lb. have all the 4 weeks of may to do it. i'm 204-206 right now.
afternoon
Squats paused full squats 315-365-405-455#187 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 5x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* busy gym at 5:30pm suddenly got quiet and mother of god.. that guy got up after pausing 4 1/2 plates.
* bw still at 204lb but the 405 concentric is so quick already. did 455x1 paused again and it was not a grind. smooth concentric and it did not tire me. probably get it again tomorrow. the 315x5 backoffs felt like an empty bar. i'm back to nasty strong again.
Wed May 3
morning
Squats paused full squats 315-365-405-455#188 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | one arm cable rows 50lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 455x1 paused again with only a 2.5hr nap between the workouts. i usually only sleep 3-4hr max during the night and another 6.5-7.5hr during the day depending if its a work day or not. the 455 was heavier than yesterday and there was a slight crawl. not grind enough to not tray it again later. i did not break anything otherwise i would have skipped the 315x5.
* rewarded myself and bought porterhouse to bake at home for breakfast. its already a warm summer day. it would be really nice if i can recover strongly after i sleep later. i have a vacation from work today so i should be able to take in more fatigue for a wed afternoon lift.
afternoon
Squats paused full squats 315-365-405-455x0 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x2 sets | 165lb 5x4 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x4 sets | 100lb-120lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 405 was still very easy so i had to go for it. 3rd workout in a row to use the 455x1. got more than halfway up with good momentum but i underestimated my core fatigue from the volumes of shoulder press. my midback caved in the moment i slowed down a little. i was so close to getting the rep. i failed at the quarter squat height. very rare that i make it all the way up there only to collapse my back. i know that i failed at a higher point than usually because the damn thing made so much noise when i dropped it to the pins. stood up, removed plates, clean 135lb and set up the 315. the backoff set felt good. i just put too much fatigue on my torso stabilizing muscles.. but i did it anyway. 205lb 5x2 sets on the smith. cut down from the usual 4 sets.
* cable upright rows feeling better the more i do them. the machine i use tops out at 150lb (75lb effective). i'm at 120lb now. more room to grow.
Thur May 4
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb-100lb 5x2 sets each | one arm cable rows 40lb-50lb 5x2 sets | 60lb-70lb 5x1 sets
Horizontal Pull seated hammerstrength iso row neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* resting the squats. 405 felt good. good thing with having a higher top single - resting routine becomes a very quick session. no rest from 315-365. 3 mins to 405 and 315 right away. done. took me longer heating up (hand dryer) and putting my adistars.
* skipping the shoulder pressing this morning. might do 5x2 later if my back improves.
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* resting. squats felt normal. back fatigue almost gone. left tricep / elbow tired now from all the pressing. left arm lat pulldown felt very heavy so i had to stop and do lighter weights for volume/recovery. something 25-50%max of working weight.
Fri May 5
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 3x45lb 5x4 sets | 2x45lb 5x8 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2sets
* still recovering from the heavy volumes of shoulder pressing. could have used 435x1 already but would be better to rest some more. skipped shoulder pressing. skipped lat pulldowns. rowing still solid.
Sat May 6
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets | 2x45lb 5x8 sets
Horizontal Pull one arm cable upright rows 80lb-100lb 5x2 set each
Horizontal Pull one arm cable rows 65lb-75lb 5x2 sets each
Vertical Push seated smith machine shoulder press 145lb 5x4 sets | 195lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2sets
* 1-2 days away from complete recovery of lowerback from the beatings of heavy volume shoulder pressing. did 195lb 5x2 sets today just to keep the movement going. i'm never broken from squats, rows and calves. shoulder pressing, dips and cable one arm vertical pulling gets me busted whenever i do too heavy+too frequently.
Full Squats - Paused - Maintenance
455 #188 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb
BW 204-206lb
May Week 1 of 5
Sun April 30
morning
Squats paused full squats 315-365-405-435#7 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 215lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* counting the 435x1 reps at this 202+lb bw. im not as strong because of the end of work week but was still able to get a paused 435x1 without crawling and grinding. the 405x1 rep is getting quicker. i know from the 186 singles of 455 i did before how to gauge my squat limit from the quickness of the 405. not there yet but im getting closer.
* 215x5 on the smith inclined pressing was alright. might tire too fast so limited that heavy set to 5x1
afternoon
Squats paused full squats 315-365-405-435#8 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 4x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* one new old guy at gym giving advice to random people trolled my shoulder pressing. said i would blow my shoulder joints eventually because i'm doing a full stretch at the bottom while im resting the bar on my paused reps. i said ok to avoid more trolling. looked at him and did another set of 195lbx5 the same way.. woot. good thing he was not there to see my squats.
* my left side delt got hiccups. muscle spasm that i cannot stop. im not dehydrated. getting annoying now. been pulsing for hours now.
Mon May 1
morning
Squats paused full squats 315-365-405-435#9 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull smith machine upright rows 95lb 5x2 sets | 115lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* theres a good chance i will pause rep back to 455 within the next few weeks before end of this month. took a day off from work on wed to get another back to back 3-day work week. helps a lot on sleep.
afternoon
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2sets | 205lb 5x4 sets
Vertical Pull bw chins 10x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* one hot SF afternoon. high 70s. lifts felt good. shoulder pressing in the smith progressing close to 225lb. upright rows feel best using one arm cable.
Tue May 2
morning
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 4x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* will keep the 435x1 top paused single until i stabilize my weight in the 208-210lb. have all the 4 weeks of may to do it. i'm 204-206 right now.
afternoon
Squats paused full squats 315-365-405-455#187 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 5x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* busy gym at 5:30pm suddenly got quiet and mother of god.. that guy got up after pausing 4 1/2 plates.
* bw still at 204lb but the 405 concentric is so quick already. did 455x1 paused again and it was not a grind. smooth concentric and it did not tire me. probably get it again tomorrow. the 315x5 backoffs felt like an empty bar. i'm back to nasty strong again.
Wed May 3
morning
Squats paused full squats 315-365-405-455#188 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | one arm cable rows 50lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 455x1 paused again with only a 2.5hr nap between the workouts. i usually only sleep 3-4hr max during the night and another 6.5-7.5hr during the day depending if its a work day or not. the 455 was heavier than yesterday and there was a slight crawl. not grind enough to not tray it again later. i did not break anything otherwise i would have skipped the 315x5.
* rewarded myself and bought porterhouse to bake at home for breakfast. its already a warm summer day. it would be really nice if i can recover strongly after i sleep later. i have a vacation from work today so i should be able to take in more fatigue for a wed afternoon lift.
afternoon
Squats paused full squats 315-365-405-455x0 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x2 sets | 165lb 5x4 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x4 sets | 100lb-120lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 405 was still very easy so i had to go for it. 3rd workout in a row to use the 455x1. got more than halfway up with good momentum but i underestimated my core fatigue from the volumes of shoulder press. my midback caved in the moment i slowed down a little. i was so close to getting the rep. i failed at the quarter squat height. very rare that i make it all the way up there only to collapse my back. i know that i failed at a higher point than usually because the damn thing made so much noise when i dropped it to the pins. stood up, removed plates, clean 135lb and set up the 315. the backoff set felt good. i just put too much fatigue on my torso stabilizing muscles.. but i did it anyway. 205lb 5x2 sets on the smith. cut down from the usual 4 sets.
* cable upright rows feeling better the more i do them. the machine i use tops out at 150lb (75lb effective). i'm at 120lb now. more room to grow.
Thur May 4
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb-100lb 5x2 sets each | one arm cable rows 40lb-50lb 5x2 sets | 60lb-70lb 5x1 sets
Horizontal Pull seated hammerstrength iso row neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* resting the squats. 405 felt good. good thing with having a higher top single - resting routine becomes a very quick session. no rest from 315-365. 3 mins to 405 and 315 right away. done. took me longer heating up (hand dryer) and putting my adistars.
* skipping the shoulder pressing this morning. might do 5x2 later if my back improves.
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* resting. squats felt normal. back fatigue almost gone. left tricep / elbow tired now from all the pressing. left arm lat pulldown felt very heavy so i had to stop and do lighter weights for volume/recovery. something 25-50%max of working weight.
Fri May 5
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 3x45lb 5x4 sets | 2x45lb 5x8 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2sets
* still recovering from the heavy volumes of shoulder pressing. could have used 435x1 already but would be better to rest some more. skipped shoulder pressing. skipped lat pulldowns. rowing still solid.
Sat May 6
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets | 2x45lb 5x8 sets
Horizontal Pull one arm cable upright rows 80lb-100lb 5x2 set each
Horizontal Pull one arm cable rows 65lb-75lb 5x2 sets each
Vertical Push seated smith machine shoulder press 145lb 5x4 sets | 195lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2sets
* 1-2 days away from complete recovery of lowerback from the beatings of heavy volume shoulder pressing. did 195lb 5x2 sets today just to keep the movement going. i'm never broken from squats, rows and calves. shoulder pressing, dips and cable one arm vertical pulling gets me busted whenever i do too heavy+too frequently.
561
Boxing / Re: Misc Boxing News
« on: April 30, 2017, 08:23:03 am »anybody watch the joshua klitschko fight last night - not big into boxing but the hype for this over here was huuuge and it matched up to expectations
best heavyweight fight in a while.
dr. steelhammer at 41 handed a 27 yr old prime champ his first knockdown. klitschko could have finished him at 7-8 but joshua was able to survive and take it to 11.
cannot say anything bad to the performance of both fighters.
562
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 23, 2017, 11:45:14 pm »
April 23-29, 2017
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 202-204lb
Sun April 23
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push standing overhead press 145lb 5x2 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 405x3 paused already after a long 4-night work week.
Mon April 24
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x1 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | seated neutral grip cable rows 100lb 5x1 sets | 150lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* will get 405x3 again later. i'm feeling very solid at this 202-204lb bw.
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 10x1 sets
Vertical Pull seated one arm cable lat pulldown 100lb 5x1 sets | bw chins 10x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* calves should be back to 7x45lb again. i took it easy this afternoon. squats are consistent at 405x3s for days now. will go 435 tomorrow afternoon. left elbow feeling tired from all the pressing. had to stop the pullups at 10s so i don't beat it down some more.
Tue April 25
morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets | standing one arm cable upright rows 25lb 10x4 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* was planning on an easy 315x5 this workout and peak to 435x1 later. was already strong again and did another 405x3. added very light cable upright rows for my pulling because i need to add some side thickness to my delts.
* it would be so good if i still get the 435x1 later.
afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 25lb 10x2 sets | 35lb 10x2 sets | 50lb 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* 435x1 paused was not max. i didn't glitch and grind. +10-15 more. this 202-204lb bw is working but i cannot continue eating more because i will eventually get fatter and fatter after 208lb+. i remember again how i was able to single 455s daily for weeks. i was 210lb thick. it makes so much difference.
Wed April 26
morning
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 30-40-50-60-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* bw very consistent now at 202-204b. 435lbx1 paused again this morning. the cable upright rows are also feeling good. the 70lb did not feel moderate-heavy yet. still building the volumes as this movement is new to me.
* 3-day worknight wed-fri starts later.
afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 50lb-60lb-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
* did 435x1 paused twice today.
Thur April 27
afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | standing one arm cable upright rows 50-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* included the 435x1 to my daily ramping now. will be very confident if i get the rep without spending too much effort on a sat or sun when i'm not getting as much sleep as i want.
* shoulder pressing on the smith on 1 set only because i had to be at work. i just pissed off my shoulders because the set felt very light and needed a 205x5 to feel satisfied on the pressing. will make up for it tmrw. limit the horizontal pulling in favor of the pressing.
Fri April 28
afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
Sat April 29
afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 205lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 70lb-90lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* shoulder pressing in the smith is close to 225lb now. next weight after 435 is 455. will need a few more weeks waiting for my bw to get to 206-208lb.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 202-204lb
Sun April 23
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push standing overhead press 145lb 5x2 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 405x3 paused already after a long 4-night work week.
Mon April 24
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x1 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | seated neutral grip cable rows 100lb 5x1 sets | 150lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* will get 405x3 again later. i'm feeling very solid at this 202-204lb bw.
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 10x1 sets
Vertical Pull seated one arm cable lat pulldown 100lb 5x1 sets | bw chins 10x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* calves should be back to 7x45lb again. i took it easy this afternoon. squats are consistent at 405x3s for days now. will go 435 tomorrow afternoon. left elbow feeling tired from all the pressing. had to stop the pullups at 10s so i don't beat it down some more.
Tue April 25
morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets | standing one arm cable upright rows 25lb 10x4 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* was planning on an easy 315x5 this workout and peak to 435x1 later. was already strong again and did another 405x3. added very light cable upright rows for my pulling because i need to add some side thickness to my delts.
* it would be so good if i still get the 435x1 later.
afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 25lb 10x2 sets | 35lb 10x2 sets | 50lb 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* 435x1 paused was not max. i didn't glitch and grind. +10-15 more. this 202-204lb bw is working but i cannot continue eating more because i will eventually get fatter and fatter after 208lb+. i remember again how i was able to single 455s daily for weeks. i was 210lb thick. it makes so much difference.
Wed April 26
morning
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 30-40-50-60-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* bw very consistent now at 202-204b. 435lbx1 paused again this morning. the cable upright rows are also feeling good. the 70lb did not feel moderate-heavy yet. still building the volumes as this movement is new to me.
* 3-day worknight wed-fri starts later.
afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 50lb-60lb-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
* did 435x1 paused twice today.
Thur April 27
afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | standing one arm cable upright rows 50-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* included the 435x1 to my daily ramping now. will be very confident if i get the rep without spending too much effort on a sat or sun when i'm not getting as much sleep as i want.
* shoulder pressing on the smith on 1 set only because i had to be at work. i just pissed off my shoulders because the set felt very light and needed a 205x5 to feel satisfied on the pressing. will make up for it tmrw. limit the horizontal pulling in favor of the pressing.
Fri April 28
afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
Sat April 29
afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 205lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 70lb-90lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* shoulder pressing in the smith is close to 225lb now. next weight after 435 is 455. will need a few more weeks waiting for my bw to get to 206-208lb.
563
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 16, 2017, 10:48:06 am »
April 16-22, 2017
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-202lb
Sun April 16
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 145lb 5x2 sets
Vertical Pull one arm lat pulldown cable 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1 sets
Mon April 17
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* stronger calves not a fluke. still consistent in getting 5s on 7x45lb plates with strict paused and no-arms form. i also get the last rep high enough to lock the machine into place. most times il use my hands to get the extra top ROM to put back the lever support.
afternoon
Squats paused full squats 315-365-405 | 315lb 10x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* will add 10 reps on back-off sets on some exercise and see if i get more mass this way without accumulating too much fatigue.
Tue April 18
morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* will use 195lbx5 volumes on the smith inclined shoulder pressing next time. will only use a heavy set of 5s top set when i'm feeling very strong. its so easy to tire my lowerback when i overexert. i'm already doing all these paused rep with my feet elevated into a small plyo box.
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull one arm seated cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* 315x5s lately got my form solid for 405x3 paused this afternoon. the 3rd rep was not a crawl. could have done 1-2 more singles. enjoying this 202lb bw. everything is getting easier. i got heavier from 194 to 202lb in the last couple of months. slow bw increases to minimize getting too fat. there is no lean natty 205+lb 5'10 but il try anyway.
Wed April 19
morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x8 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* so strong already in the morning. another 405x3 after a 4-hr nap from the last workout. i get my longer sleep of 5.5-7hrs during daytime. work night starts tonight til sat night.
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x1 sets
Vertical Pull one arm cable lat pullldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
Thur April 20
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull seated hammer strength iso row 3x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | 185lb 1x1 sets
Vertical Pull one arm cable lat pullldown machine 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* bw 202-204lb. been taking more protein shakes. 2-3 servings at meal time. prefer to do my shoulder pressing using the high-inclined smith machine but it was being used. did them standing and felt strong enough to try how 185lb feels like. i could do 2 but don't want to tire my back. the rep was from a pause without using any leg drive. it was not even a crawl.
Fri April 22
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push seated inclined smith press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Sat April 23
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-202lb
Sun April 16
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 145lb 5x2 sets
Vertical Pull one arm lat pulldown cable 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1 sets
Mon April 17
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* stronger calves not a fluke. still consistent in getting 5s on 7x45lb plates with strict paused and no-arms form. i also get the last rep high enough to lock the machine into place. most times il use my hands to get the extra top ROM to put back the lever support.
afternoon
Squats paused full squats 315-365-405 | 315lb 10x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* will add 10 reps on back-off sets on some exercise and see if i get more mass this way without accumulating too much fatigue.
Tue April 18
morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* will use 195lbx5 volumes on the smith inclined shoulder pressing next time. will only use a heavy set of 5s top set when i'm feeling very strong. its so easy to tire my lowerback when i overexert. i'm already doing all these paused rep with my feet elevated into a small plyo box.
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull one arm seated cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* 315x5s lately got my form solid for 405x3 paused this afternoon. the 3rd rep was not a crawl. could have done 1-2 more singles. enjoying this 202lb bw. everything is getting easier. i got heavier from 194 to 202lb in the last couple of months. slow bw increases to minimize getting too fat. there is no lean natty 205+lb 5'10 but il try anyway.
Wed April 19
morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x8 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* so strong already in the morning. another 405x3 after a 4-hr nap from the last workout. i get my longer sleep of 5.5-7hrs during daytime. work night starts tonight til sat night.
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x1 sets
Vertical Pull one arm cable lat pullldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
Thur April 20
afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull seated hammer strength iso row 3x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | 185lb 1x1 sets
Vertical Pull one arm cable lat pullldown machine 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets
* bw 202-204lb. been taking more protein shakes. 2-3 servings at meal time. prefer to do my shoulder pressing using the high-inclined smith machine but it was being used. did them standing and felt strong enough to try how 185lb feels like. i could do 2 but don't want to tire my back. the rep was from a pause without using any leg drive. it was not even a crawl.
Fri April 22
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push seated inclined smith press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Sat April 23
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
564
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 09, 2017, 10:59:29 pm »
April 9-15, 2017
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-200lb
Sun April 9
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
Calves leg press calf raises gastrocs 3x45lb 10x1 sets | 4x45lb 10x2 sets
* seated calf raise machine leg form is worn out. quads felt very crushed without thick padding. switched to the leg press and did higher reps so i dont use very heavy weights. can add another 2-3 plates on this soon. just pacing myself with the movement again.
Mon April 10
morning
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 10x1 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
* leg press for calf work busy this morning. back to seated machine. not as painful but till annoying with the worn out foam.
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 5x1 sets | 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
Tue April 11
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
afternoon
Squats paused full squats 365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable seated pulldown 100lb 5x4 sets
Calves seated calf raises soleus 6x45lb+35lb 5x1 sets
* had to work in with somebody on the squat rack. hes already topped at 365 so i just started from there. felt alright. the higher volumes of squat in the last few workouts thickened my hams. 365 cold did not feel awkward.
* i got tricked by a little 10lb plate hiding below the 45s on the calf machine. somebody left 2 plates and i just added on to that. i saw the hidden 10lb after i cleaned up. the calf raises did feel a little heavier.
Wed April 12
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 95lb 5x2 sets jump squats | SVJ x5
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Pull one arm cable pulldown 100lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
Thur April 13
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
* squat rack too busy. did the 3 singles without rest. finished in a few mins. legs still feeling strong from the higher volumes.
Fri April 14
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 165lb 3x1 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets
Sat April 15
morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | pronated grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x4 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+25lb 5x1 sets
* did a very rare back to back workout without a sleep cycle in between. i took a 1/2 day off work so i went home midnight-ish friday night. was not able to take a nap after laying in bed for 1hr+. lifted again at 7am and was surprisingly strong.
* bw getting heavier at 200-202lb now. been juicing a lot lately. favorite mango-orange-apple. still doing the 2x/day meals fasted in between,.. not strict fasted now because of the juicing.
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 145lb 5x2 sets
Vertical Pull seated one arm lat pulldown machine 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* calves are stronger now to 7x45lb plates.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-200lb
Sun April 9
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
Calves leg press calf raises gastrocs 3x45lb 10x1 sets | 4x45lb 10x2 sets
* seated calf raise machine leg form is worn out. quads felt very crushed without thick padding. switched to the leg press and did higher reps so i dont use very heavy weights. can add another 2-3 plates on this soon. just pacing myself with the movement again.
Mon April 10
morning
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 10x1 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
* leg press for calf work busy this morning. back to seated machine. not as painful but till annoying with the worn out foam.
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 5x1 sets | 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
Tue April 11
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
afternoon
Squats paused full squats 365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable seated pulldown 100lb 5x4 sets
Calves seated calf raises soleus 6x45lb+35lb 5x1 sets
* had to work in with somebody on the squat rack. hes already topped at 365 so i just started from there. felt alright. the higher volumes of squat in the last few workouts thickened my hams. 365 cold did not feel awkward.
* i got tricked by a little 10lb plate hiding below the 45s on the calf machine. somebody left 2 plates and i just added on to that. i saw the hidden 10lb after i cleaned up. the calf raises did feel a little heavier.
Wed April 12
morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 95lb 5x2 sets jump squats | SVJ x5
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Pull one arm cable pulldown 100lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
Thur April 13
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets
* squat rack too busy. did the 3 singles without rest. finished in a few mins. legs still feeling strong from the higher volumes.
Fri April 14
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 165lb 3x1 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets
Sat April 15
morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | pronated grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x4 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+25lb 5x1 sets
* did a very rare back to back workout without a sleep cycle in between. i took a 1/2 day off work so i went home midnight-ish friday night. was not able to take a nap after laying in bed for 1hr+. lifted again at 7am and was surprisingly strong.
* bw getting heavier at 200-202lb now. been juicing a lot lately. favorite mango-orange-apple. still doing the 2x/day meals fasted in between,.. not strict fasted now because of the juicing.
afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 145lb 5x2 sets
Vertical Pull seated one arm lat pulldown machine 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
* calves are stronger now to 7x45lb plates.
565
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 02, 2017, 11:01:11 am »
April 2-8, 2017
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-200lb
Sun April 2
morning
Squats paused full squats 315-315-315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x2 sets
Vertical Push standing one arm landmine shoulder press 2x45lb 5x1 sets | seated neutral grip shoulder press hoist machine 6-8-10-12 resistance 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 jump squats | SVJ x12
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine 6-8 resistance 5x1 sets each | 10-12 resistance 5x2 sets each
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* did afternoon workout at another 24hr fitness gym because its a very warm afternoon and my local gym ac sucks. other gym has bball court. got interested in jumping. did some light jump squats to warmup and all 12 of my SVJ were all above the rim with 2-hands wearing my chucks. thought above doing my rim pullups but at 200lb bw, i might get banned if i damage or break the rim.
Mon April 3
morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 8x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 75lb 10x1 sets
Vertical Push seated neutral grip shoulder press hoist machine #8 Resistance 5x1 sets | #10 5x1 sets | #12 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* legs felt very explosive this morning from the SVJ carryover. did another round and was also jumping good. was able to get my wrist on top of the hanging digital clocks on stainless steel box at my 24hr fitness local gym.
afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x1 sets jump squats | SVJ 6x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | hammerstrength iso row machine one arm neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | # 10 10x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* don't like how the cable rows are giving me doms on the traps. did more hammerstrength machine again.
Tue April 4
morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 6x1 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x2 sets | pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | #14 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* bw 198lb. costco did not have dates lately. missed the extra calories from these candy like fruit.
afternoon
Squats paused full squats 315-315-315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x1 sets | pronated grip 5x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #10 Resistance 10x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Wed April 5
morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x2 sets | 2x45lb 10x2 sets
Vertical Push standing overhead press 135lb 5x4 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #8 Resistance 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* feeling very strong on the overhead pressing. kept the heavy set to a single 5x1 to not fatigue my back. did shoulder backoff using the hoist seated shoulder press machine.
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x2 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Thur April 6
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Fri April 7
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* didn't have enough time this afternoon for the rows. raining bad and had to drive to work a little early. overhead pressing the 155lbx5 is a good routine daily. no back bending.
Sat April 8
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-200lb
Sun April 2
morning
Squats paused full squats 315-315-315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x2 sets
Vertical Push standing one arm landmine shoulder press 2x45lb 5x1 sets | seated neutral grip shoulder press hoist machine 6-8-10-12 resistance 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 jump squats | SVJ x12
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine 6-8 resistance 5x1 sets each | 10-12 resistance 5x2 sets each
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* did afternoon workout at another 24hr fitness gym because its a very warm afternoon and my local gym ac sucks. other gym has bball court. got interested in jumping. did some light jump squats to warmup and all 12 of my SVJ were all above the rim with 2-hands wearing my chucks. thought above doing my rim pullups but at 200lb bw, i might get banned if i damage or break the rim.
Mon April 3
morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 8x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 75lb 10x1 sets
Vertical Push seated neutral grip shoulder press hoist machine #8 Resistance 5x1 sets | #10 5x1 sets | #12 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* legs felt very explosive this morning from the SVJ carryover. did another round and was also jumping good. was able to get my wrist on top of the hanging digital clocks on stainless steel box at my 24hr fitness local gym.
afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x1 sets jump squats | SVJ 6x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | hammerstrength iso row machine one arm neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | # 10 10x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* don't like how the cable rows are giving me doms on the traps. did more hammerstrength machine again.
Tue April 4
morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 6x1 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x2 sets | pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | #14 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* bw 198lb. costco did not have dates lately. missed the extra calories from these candy like fruit.
afternoon
Squats paused full squats 315-315-315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x1 sets | pronated grip 5x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #10 Resistance 10x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Wed April 5
morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x2 sets | 2x45lb 10x2 sets
Vertical Push standing overhead press 135lb 5x4 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #8 Resistance 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* feeling very strong on the overhead pressing. kept the heavy set to a single 5x1 to not fatigue my back. did shoulder backoff using the hoist seated shoulder press machine.
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x2 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Thur April 6
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Fri April 7
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* didn't have enough time this afternoon for the rows. raining bad and had to drive to work a little early. overhead pressing the 155lbx5 is a good routine daily. no back bending.
Sat April 8
afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
566
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 28, 2017, 11:15:27 am »you are one hairless dude.
no caveman facial hair genetics but no male pattern baldness makes up for it. dad at mid 60s still has no bald spot.
567
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 26, 2017, 10:49:28 am »
Mar 26 - April 1, 2017
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-200lb
Sun Mar 26
morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* bw steady in the 198-200lb. took pic for comparison. i did not take any full body front pic at 210lb+ because im taking the pics for lean comparison. there is no lean at 210lb 5'10 natty.
* i'm feeling very confident on a 425-435 daily max paused rep soon because the 405 is not cutting it anymore. my deltoids are starting to look thicker now.
200lb
184lb
170lb - i did not take any full upperbody front pic. just pieces of abs, legs and arms with lots of veins.
Mon Mar 27
morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 80lb 5x2 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* been favoring the one arm cable rows for horizontal pulling. the hammerstrength is also ok but i feel that the movements are about the same but i don't have to load 8 plates with the cables.
afternoon
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull standing one arm cable rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Tue Mar 28
morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* shoulder pressing made progress. could be doing another 10-15lb on top of the 2x45lb soon. chins with bwx20 is getting easier even at 200lb bw. broke the calf machine this morning. the leg support pin popped off and i made a scene when the plates slammed down. the moveable leg pad flew up. lol. woke me up. re racked and made sure locking pin is screwed all the way in.
afternooon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets
Wed Mar 29
morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets | 2x45lb+10lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Thur Mar 30
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 2x45lb+10lb on the one arm shoulder land mine is ok for the shoulders but too heavy at this time for my obliques. im going to tire something in my core very quickly if i go very heavy.
Fri Mar 31
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* keep the volume lower now on the shoulder pressing. i'm feeling tired on my core.
Sat April 1
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | 100lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* skipped the shoulder pressing. lowerback tired also from long standing hours at work.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 198-200lb
Sun Mar 26
morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* bw steady in the 198-200lb. took pic for comparison. i did not take any full body front pic at 210lb+ because im taking the pics for lean comparison. there is no lean at 210lb 5'10 natty.
* i'm feeling very confident on a 425-435 daily max paused rep soon because the 405 is not cutting it anymore. my deltoids are starting to look thicker now.
200lb
184lb
170lb - i did not take any full upperbody front pic. just pieces of abs, legs and arms with lots of veins.
Mon Mar 27
morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 80lb 5x2 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* been favoring the one arm cable rows for horizontal pulling. the hammerstrength is also ok but i feel that the movements are about the same but i don't have to load 8 plates with the cables.
afternoon
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull standing one arm cable rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Tue Mar 28
morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* shoulder pressing made progress. could be doing another 10-15lb on top of the 2x45lb soon. chins with bwx20 is getting easier even at 200lb bw. broke the calf machine this morning. the leg support pin popped off and i made a scene when the plates slammed down. the moveable leg pad flew up. lol. woke me up. re racked and made sure locking pin is screwed all the way in.
afternooon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets
Wed Mar 29
morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets | 2x45lb+10lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Thur Mar 30
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* 2x45lb+10lb on the one arm shoulder land mine is ok for the shoulders but too heavy at this time for my obliques. im going to tire something in my core very quickly if i go very heavy.
Fri Mar 31
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* keep the volume lower now on the shoulder pressing. i'm feeling tired on my core.
Sat April 1
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | 100lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* skipped the shoulder pressing. lowerback tired also from long standing hours at work.
568
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 19, 2017, 09:57:01 am »
Mar 19-25 , 2016
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 196-198lb
Sun Mar 19
morning
Squats paused full squats 315-365-405 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Push seated one arm cable shoulder press 20lb-25lb-30lb-35lb-40lb 5x1 sets
Vertical Push seated machine shoulder press 70lb-80lb-90lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets | 6x45lb+35lb 5x1 sets
* resting core from the heavy smith shoulder pressing. did volumes of light to light moderate on cable and machine.
Mon Mar 20
morning
Squats paused full squats 315-365-405 | 135 5x1 sets FS | 185lb 5x1 sets FS
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Vertical Push seated machine shoulder press 90lb 10x1 sets | 130lb 5x1 sets | 150lb 5x1 sets
Vertical Push seated cable one arm shoulder press 30lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* did some light front squats to iron out form. i'm still 198lb for over 2 weeks now. after i get some good sleep again, i might go for a heavier top single on the squat.
afternoon
Squats paused full squats 315-365-405 | 135 5x1 sets FS
Vertical Pull bw chins 20x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets | 205lb 5x1 sets
Vertical Push seated machine shoulder press 110lb 5x1 sets | 130lb 5x1 sets | 150lb 5x1 sets
Vertical Push seated cable one arm shoulder press 30lb 5x1 sets | 40lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets
Tue Mar 21
morning
Squats paused full squats 315-365-405
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x4 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x4 sets | 135lb 10x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* will be consistent with the smith machine for upperbody vertical pushing. i'm handling the most weight here and balancing is not an issue. will stay away from very heavy weights because i tire my core/back too much. 185lb is a good weight for now. 205lb x5 is also ok on strong days. 225lb is only solid on the first 2-3 reps. 4th and 5th are grinders.
afternoon
Squats paused full squats 315-365-405 | 135 5x1 sets FS
Vertical Pull bw chins 20x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x8 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Wed Mar 22
morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 80lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Calves seated calf raises soleus | 6x45lb+35lb 5x1 sets
Thur Mar 23
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x6 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets
Vertical Pull seated one arm lat pulldown 125lb 5x1 sets
Calves seated calf raises soleus | 6x45lb+25lb 5x2 sets
* bw staying at 198lb ish. dates are a very good snacking food with some serious fiber. can still see 6-pack abs at this high 190s weight. this 315-365-405 routine is so easy when im bulked like this. even after the first night of work with lack of good sleep (i still got 6.5hr), i blasted thru the 3 singles of daily squat in less than 5 mins. took me longer to set up the weights.
* i need more control on my shoulder pressing intensity. the last 185llb 5x8 sets gave me a little back tightness that could easily give me downtime if i did more back to back days of shoulder press. need to limit stress per workout but get more volumes by doing them more consistently.. like how i do my calves.
Fri Mar 24
afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing bb press 135lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Sat Mar 25
afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets
BW 196-198lb
Sun Mar 19
morning
Squats paused full squats 315-365-405 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Push seated one arm cable shoulder press 20lb-25lb-30lb-35lb-40lb 5x1 sets
Vertical Push seated machine shoulder press 70lb-80lb-90lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets | 6x45lb+35lb 5x1 sets
* resting core from the heavy smith shoulder pressing. did volumes of light to light moderate on cable and machine.
Mon Mar 20
morning
Squats paused full squats 315-365-405 | 135 5x1 sets FS | 185lb 5x1 sets FS
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Vertical Push seated machine shoulder press 90lb 10x1 sets | 130lb 5x1 sets | 150lb 5x1 sets
Vertical Push seated cable one arm shoulder press 30lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* did some light front squats to iron out form. i'm still 198lb for over 2 weeks now. after i get some good sleep again, i might go for a heavier top single on the squat.
afternoon
Squats paused full squats 315-365-405 | 135 5x1 sets FS
Vertical Pull bw chins 20x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets | 205lb 5x1 sets
Vertical Push seated machine shoulder press 110lb 5x1 sets | 130lb 5x1 sets | 150lb 5x1 sets
Vertical Push seated cable one arm shoulder press 30lb 5x1 sets | 40lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets
Tue Mar 21
morning
Squats paused full squats 315-365-405
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x4 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x4 sets | 135lb 10x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
* will be consistent with the smith machine for upperbody vertical pushing. i'm handling the most weight here and balancing is not an issue. will stay away from very heavy weights because i tire my core/back too much. 185lb is a good weight for now. 205lb x5 is also ok on strong days. 225lb is only solid on the first 2-3 reps. 4th and 5th are grinders.
afternoon
Squats paused full squats 315-365-405 | 135 5x1 sets FS
Vertical Pull bw chins 20x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x8 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Wed Mar 22
morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 80lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Calves seated calf raises soleus | 6x45lb+35lb 5x1 sets
Thur Mar 23
afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x6 sets
Vertical Push seated smith machine shoulder press 185lb 5x2 sets
Vertical Pull seated one arm lat pulldown 125lb 5x1 sets
Calves seated calf raises soleus | 6x45lb+25lb 5x2 sets
* bw staying at 198lb ish. dates are a very good snacking food with some serious fiber. can still see 6-pack abs at this high 190s weight. this 315-365-405 routine is so easy when im bulked like this. even after the first night of work with lack of good sleep (i still got 6.5hr), i blasted thru the 3 singles of daily squat in less than 5 mins. took me longer to set up the weights.
* i need more control on my shoulder pressing intensity. the last 185llb 5x8 sets gave me a little back tightness that could easily give me downtime if i did more back to back days of shoulder press. need to limit stress per workout but get more volumes by doing them more consistently.. like how i do my calves.
Fri Mar 24
afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing bb press 135lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
Sat Mar 25
afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets
569
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 14, 2017, 08:28:37 am »The biggest looming problems ahead are a)staying lean once i become lean via diet, and b)dealing with low calorie intakes as a long term necessity while im so light/lean. The source of these is the diff between someone naturally lean (Any of the naturally athletic dudes on this site, eg mutumbo/kf/acole/lbss/coges_ vs someone dieted down (ie just me). Someone naturally lean doesn't have the problems I do of having the appetite & hormones of an obese person while being 6'4" & lean 75kg (hopefully not even lean 75kg yet lol). Suppose i achieve that, then maybe loads of drugs to get up to 85kg without being fat. B/c im not sure i can overfeed with my hormonal profile without just getting fat. Never really done a CLEAN BULK tho, or one with good amounts of cardio; but that's a solution im not sure i can manage again with my profile..
unless you have taken a full blood test to prove your wacked hormonal profile, i believe the stress of dieting is just making you mental.
relax.
570
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 13, 2017, 11:59:43 pm »
lean 75kg at 6'4.. what is this.. bone and skin?
you need some more muscle mass buddy. it also helps you burn calories faster. good luck.
you need some more muscle mass buddy. it also helps you burn calories faster. good luck.