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Messages - Kingfish

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571
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 21, 2017, 11:20:17 am »
May 21-27, 2017

Full Squats - Paused - Maintenance
455 #197 | 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 204-206lb

May Week 4 of 5

Sun May 21

morning
Squats paused full squats 315-365-405 | smith 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45 10x2 sets | pronated wide 3x45 10x2 sets
Horizontal Pull  one arm cable rows 100-120-140-160 10x1 sets each | one arm cable upright rows 100-120 10x1 sets each
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* feeling good already even after a workday. got a little nap and was able to do a morning workout. will get 455 again later.

afternoon
Squats paused full squats 315-365-405-455#194 | smith 315 5x1 sets
Horizontal Pull one arm hammer strength high row machine  80-100 10x2 sets each
Vertical Push seated chest press machine 140-160 10x2 sets each 
Vertical Pull bw chins 10x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* got dates again from costco. my favorite bulking fruit.

Mon May 22

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 5x4 sets
Horizontal Pull one arm cable upright rows 100-120 10x2 sets each
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-455#195 | 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 10x2 sets
Vertical Push seated chest press machine 160 10x2 sets  | 180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | hammerstrength iso high row 1x45lb 10x2 sets | 1x45lb+25lb 10x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* still not confident to go back to smith shoulder pressing because i always find a way to tire my lowerback doing vertical pushing. i'm not getting chest DOMS from the seated chest pressing by using a low seat position and narrow pronated grip.

Tue May 23

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | 225-240 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw still staying at 204-206lb but i have to force myself to finish 500g white rice a meal. i eat two full meals a day and fast in between. did a quick macro check and its 2 grilled chicken thigh from costco 500g, and 500g white rice a meal. did this because it makes the math simple. turns out to be 3700kcal, 280g carbs 40%, 240g protein 35% and 160g fat 25% total per day.  these calories dont include dates, mango juice, protein shakes and the occasional sodium bulking with dozens of boiled eggs. i drop the white rice to 250g a meal and its cutting time right away. drop it to 125g carbs a day and il be single digit BF.

afternoon
Squats paused full squats 315-365-405-455#196 
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push seated chest press machine 160 10x2 sets   
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back to 5 reps on the one arm pulling. accumulation of 10 reps start to tire my core. 455x1 paused is routine now. 4th consecutive day since last saturday. did not do any backoffs. i want to stay fresh so i can do another 455 tmrw afternoon.

Wed May 24

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x8 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* back to 5 reppers. 10 reps is too much fatigue for daily lifting. will work tonight til friday night for my short work week.

afternoon
Squats paused full squats 315-365-405-455#197
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Thur May 25

afternoon
Squats paused full squats 315-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Fri May 26

afternoon
Squats paused full squats 315-365-405 | 315 1x5 sets | 365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160 5x4 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got good sleep for a work night and wondered why this 405 feels very unexplosive. will not get out of 435 with legs like this. had to redo the warmups and did more 315s. it worked and the 2nd 405 was a lot better. the 435 was still heavier than usual but nothing that will get me pinned.

Sat May 27

afternoon
Squats paused full squats 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x8 sets
Vertical Push smith machine inclined shoulder press 135 5x8 sets 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* took 6 singles of 315 this afternoon until it felt right. the 435 was heavy but still no back caving or grinding. the 8 set routine is not taking long because i'm doing them in clusters of 10. do a set of 5 then quick rest/reset followed by another 5. then il rest for 2-3mins.

572
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 17, 2017, 11:44:13 am »
Quote
Looking back, I imagine some of those races & events your sister run, mean even more.. Since many of those events benefit cancer charities and such.

I think your sister loves curls more than you love squats........ lmao.

yup, little sis still running very long races. she came here to SF a year ago and we went to LA so she can run the LA marathon.  ;D

https://www.facebook.com/Mommies-Run-The-World-1544176665814596/


573
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 14, 2017, 11:44:40 am »
May 14-20, 2017

Full Squats - Paused - Maintenance
455 #193 | 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 204-206lb

May Week 3 of 5

Sun May 14

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 10x2 sets
Horizontal Pull seated machine rows 100lb 10x1 sets | 140lb 10x1 sets | 160lb-180lb-200lb 5x1 sets each
Horizontal Push seated chest press machine 100lb 10x2 set | 140lb-160lb-180lb-200lb 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-435 | smith machine 135-225-315 5x2 sets each
Horizontal Pull seated machine rows 100-120-140-160-180 10x1 sets each
Horizontal Push seated chest press machine 160-180 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did backoff sets on smith machine for better recovery of core while still getting my quads,hams and glutes good volume. did them wearing chucks and 5lb plates. smith at 24hr gym has a slight incline. makes the motion feel very natural.
* woke up midday to watch warriors game. 1st q down 25. fukkit. back to sleep. popo is GOAT. watched highlights later. popo is GOAT. spurs leading with less than 2 mins to go with kawhi out. 40yr manu dunking on 6'7" kids.

Mon May 15

morning
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated machine rows 140-160 10x1 sets each | seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x2 set
Vertical Push smith machine shoulder press 135 10x2 sets | 185 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 435x1 was heavier than usual this morning. the volumes of smith squats yesterday added some fatigue. did minimum of 315x5 to iron form and lift stronger later.
* got back to vertical pulling again. tenderized my left elbow weeks back most likely from the 100lb single arm cable pulldowns. will use lighter weights more and do 10 reps. 1-2 sets of heavy 5s to start.

afternoon
Squats paused full squats 315-365-405-455#190 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x1 set
Vertical Push smith machine shoulder press 185 5x2 sets | 205 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets | 180 5x1 sets |  205 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* i got the 405 up so explosively that it reminds me of the time i'm getting the 475 paused. the 455 was smooth without any glitch or grind. probably could have gotten a grinding 475 but i'm getting too old for that intensity.
* smith machine squats as backoffs works. will do more and see if i can turn the morning squats to smith only for more recovery. the multi 315x5s paused squats couple of days ago added some tightness to my lowerback. im sure i'm getting lazy and tired fully bending the knees and ankles on some reps and end up rounding the lowerback to get to full depth. i cant do that on the smith because the bar comes down and forward which forces me to get some good ankle dorsi flexion. will take smith squat video soon.

Tue May 16

morning
Squats paused full squats 315-365-405 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push smith machine shoulder press 185 5x2 sets | 205lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* the 405 was not as easy as usual. 435 would have been a fight. skipped top set and did backoff 315 on the smith.  il get 435 later but would be really good if i get 455 again.

afternoon
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press 120 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* my legs were already strong for 435+ but i feel some crushed fatigue in my lowerback. not the fatigue from a rounded lowerback from bad squat form. i fried my back doing volumes of smith shoulder pressing. again. skipped shoulder pressing today and tomorrow morning. il get my 455 wed afternoon.

Wed May 17

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80-100 10x2 sets | 120-140 5x1 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push seated chest press 100 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* skipped the 315x5 backoff on smith to make sure i get an easy 455 later.  not prepping for 475 because my BW is stuck now at 204lb. 208lb+ and il go for it. removed all vertical pushing. i do the chest press with narrow grip and handles lined up with my shoulders (low seat height). it should give plenty of action to my anterior delts and triceps without involving much pecs. will stay with this as long as i dont get DOMS on chest.
* my cable upright rows are improving. i did a good set of 5 using 140 (equivalent resistance to 70lb db). these are strict reps with full ROM. il start to lose the top ROM at 160+ unless i do some sort of rocking motion at the bottom. stack tops out at 200.
* was looking at previous journal logs and saw my Day-1 non-strict paused vid of 455x1 at 192-194lb bw on Feb 11, 2013. (page 75).

afternoon
Squats paused full squats 315-365-405-455#191 | smith machine 315-345 5x2 sets each
Horizontal Pull one arm cable upright rows 100-120 10x1 sets each | 140 5x1 sets 
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Pull seated lat machine pulldown 120-150 10x2 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* if i feel tired trmw morning, il use the smith and stay 315-345 for recovery.

Thur May 18

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 100-120 5x2 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push low incline smith bench press 135-165 10x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squats form felt solid this morning. not 455 strong but form ironed enough that the 435 did not tire me. another 455 later. did smith bench press with a little incline because i get dizzy when i lay flat. just enough so that blood does not rush into my head.
* i will do another volume sets of smith squats later.

afternoon
Squats paused full squats 315-365-405-455#192 | smith 315-345-365 5x1 sets each
Horizontal Pull one arm cable rows 100-120 10x1 sets each | 140-160 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180 10x1 sets each | 195-205 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
Fri May 19

afternoon
Squats paused full squats 315-365-405-435 | smith 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each | 140-160-180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each | 225-240-265-280 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* tired from the first work night since friday last week. took vacation yesterday so thurs night was my first work day this week.

Sat May 20

morning
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each
Vertical Push seated chest press machine 80-100-120-140 10x2 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | parallel grip 105-120-135-150 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got off work a little early and was able to take a good nap. could have done 435 again but prefer to get an easy 455 later so just saved it.

afternoon
Squats paused full squats 315-365-405-455#193
Horizontal Pull hammerstrength iso row pronated narrow 3x45lb 10x2 sets | pronated wide 3x45lb 10x2 sets
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets | seated leg press machine calf raises gastrocs 100-120-140-160-180-200-220 10x1 sets each

* focusing more now on front delts and triceps using the seated chest press. squats are routinely awesome now. if i get another nap after midnight, il lift light again sunday morning and go 455 in the afternoon.

574
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2017, 05:36:46 am »
Quote from: fast does lie on May 11, 2017, 09:19:27 pm
Very disciplined; discipline leads to accomplishments and success.

 :highfive:

575
Basketball / Re: golden state will not beat CAVS this year hahahaha
« on: May 08, 2017, 10:13:52 pm »
GS went up 3-1 on cavs with klay-curry + a piss poor performance from barnes. durant replaces barnes.  u want to place a bet against that?

576
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 07, 2017, 10:19:22 am »
May 7-13, 2017

Full Squats - Paused - Maintenance
455 #189 | 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 2 of 5

Sun May 7

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x1 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
Abs weighted situps dumbell 15lb 5x2 sets

* kept most exercises to 5x2 sets to get good pace going without too much fatigue. was not expecting the shoulder pressing with 205lb to be easy so i went up to 225s. not a back breaking crawl. 215lbs would be perfect for 5x2 sets.
* cable rowing topped out at 75lb. i was doing 20 reppers with this same weight months ago. i can still do 20s but my joints get tender eventually. added weighted situps again. light weight tohelp my core recover faster. 435-455 again by mon-tue.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets | 215lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* so i won't do 5x4 sets on back to back workouts. i'm very strong this afternoon. had to do more volumes.
* just realized a while ago that my shoulder pressing on the smith with 225lb is heavier and has more ROM than the sunday warriors doing their 1/4 squats in the power rack next to me.  i like being 205lb heavy. woot!

Mon May 8

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* barely any tightness on my mid back. if the 405 flies up later, il go for 435 at least.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Vertical Push seated smith machine shoulder press 215lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x2 sets

* i don't know if the tightness in my back is from the 455s last tue-wed or from the 205-215-225lb shoulder pressing, or a combination of both. i blast thru the squat routine of 4 sets without any breaks. just the time it takes to add or remove the plates. my shoulder pressing and calve raises are improving.
* i split the shoulder pressing routine into 2 sets of 5x2 sets. did the first 2 sets then did my rowing. then came back to shoulder pressing again after much needed rest. been taking a lot more proteins. 200g just from the musclemilk light. sale at costco this month for 80c each.

Tue May 9

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* did not feel completely recovered yesterday and this morning to attempt 405+. i could have gotten 435 already but if it turns to a crawl or another mid-back collapse, i will set myself back a lot more days. better be on the safe side.

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x2 sets

* 435x1 was not heavy. could do 455 again tmrw if nothing feels wrong. my left elbow is still not ready to do vertical pulling. tried doing bw chins and the ROM on the left is not good. something in there is still tender.

Wed May 10

morning
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright row 60lb 5x2 sets | 80lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* getting consistent on 7x45 plates on the seated calf raises. squats feeling solid again. 455 later but will also be happy with another 435 if i dont feel ready.

afternoon
Squats paused full squats 315-365-405-455#189 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x4 sets 
Horizontal Pull one arm cable upright row 60lb 5x4 sets
Vertical Push seated chest press machine 60lb 10x1 sets | 80lb-100lb-110lb-120lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* got a clean paused 455 without a crawl. BW staying at 204lb. resting the upperbody shoulder pressing because my lowerback is still fatigued. upperbody push doing the seated chest press works well as long as i don't use too much weight and start flexing my back.

Thur May 11

afternoon
Squats paused full squats 315-365-405 | 315lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets, 10x1 sets 
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* could have 435 but dont want to fatigue myself again with heavy weights while i recover from the work week schedule. did plenty of 315x5s instead. slowly adding x10 reps to my routine.

Fri May 12

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each | 100lb 10x1 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Sat May 13

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 5x2 sets
Horizontal Push seated chest press machine 100lb 10x2 set | 120lb-140lb 10x1 sets each | 160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back fully recovered now. il go 435x1 sunday morning. adding more horizontal pressing using the seated chest press machine. narrow grip, resistance at shoulder level for lots of shoulder and tricep action.

night
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets
Horizontal Push seated chest press machine 100lb 10x1 set | 140lb-160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* had to modify my sleep a little to watch warriors game at noon. il take another 4-5hr nap again and lift at 10-11am ish. 435 was not very heavy. not fast enough that i could have gotten 455. calves need more recovery to get to 7x45plates again. im getting very comfortable using the lifefitness machines. the chest press is awesome. i get the soreness in my delts. the stack goes to 300lb. i have time to grow. 220-240 in the next few weeks. 180 is not heavy.


577
Nutrition & Supplementation / Human Growth Hormone at Costco
« on: May 04, 2017, 06:28:40 am »
not the actual hgh, but an hgh promoting formula: https://www.costco.com/SeroVital-Dietary-Supplement%2c-160-count-.product.100121701.html

the most sought after PED made it legally to costo.  :uhhhfacepalm:

i know somatotropin because i make nutropin at work (gene.com). serovital claims a 600% increase in natural hgh level. good thing with costco is the return policy. not going to do it myself and waste my time but imagine taking a month's worth $80 and doing an hgh serum testing after using it. if blood hgh serum remains the same, return for a full store refund - no questions asked.

that claimed 600% increase is right there at the anabolic dosage requirement - baseline of 1.5iu up to 8iu+.

im surprised costco took this product. im for certain no $80 product is going to give you the same HGH levels as a $100,000 a month Nutropin supply for an 8iu/day at $400 per iu.




578
Basketball / Re: NBA 2016-2017 Season
« on: May 04, 2017, 05:10:43 am »
McGOAT kinda useless last game.

Vintage david west, the former 2-time all star still getting it done. 

David West - 6'9, 250lb. rumored to be the warriors player with the lowest BF%. does boxing training too.  will probably destroy draymond 8-10yrs ago.

579
Basketball / Re: NBA 2016-2017 Season
« on: May 03, 2017, 01:03:57 am »
Quote from: fast does lie on May 03, 2017, 12:41:23 am
pitiful jazz cant even cover 13 points .... fuck this im out

trash time got vegas'd. grats buddy.

580
Basketball / Re: NBA 2016-2017 Season
« on: May 02, 2017, 11:28:57 pm »
vintage david west bullying gobert. lol.

581
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.

582
Basketball / Re: NBA 2016-2017 Season
« on: May 02, 2017, 10:58:15 pm »
Quote from: adarqui on May 02, 2017, 10:01:20 pm
I want to see UTA bring it to GSW too.. GSW just too stacked. GO UTAH.

 :ninja:

can this overtime game be over with so i can watch the warriors juggernaut.

JaVale McGOAT for finals mvp!

583
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.

584
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.   :headbang:
* 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.   

585
Boxing / Re: Misc Boxing News
« on: April 30, 2017, 08:23:03 am »
Quote from: gukl on April 30, 2017, 06:57:25 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.

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