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Messages - Kingfish

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586
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.

587
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

588
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.   

589
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

590
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 28, 2017, 11:15:27 am »
Quote from: LBSS on March 27, 2017, 07:39:44 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.   :strong:

591
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.  :headbang:

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.

592
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

593
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 14, 2017, 08:28:37 am »
Quote from: maxent on March 14, 2017, 02:22:51 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.  :D

relax.


594
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.

595
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 12, 2017, 10:13:15 pm »
Mar 12-18 , 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 12

afternoon
Squats paused full squats 315-315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb 5x2 sets | 45lb+25lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* left side stiff neck - still annoying after 3-4 days already. cannot do so many volumes of the heavy negatives of the push presses. weak today from the 4-day worknights but still feeling the extra strength from the consistent 196lb bw now. seated calf raises not regressing. will eat better later and catch up on sleep.

Mon Mar 13

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* slept for almost 8hrs tonight, and add to that the 7hr sunday morning.. i'm recovered. i'l take a nap again after this heavy breakfast. shoulder pressing with one arm landmines progressed to 2x45lb plates now. will routinely use 45lb+25lb or 35lb and will save the 2x45lb on very strong days.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Tue Mar 14

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x4 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* landmine shoulder pressing straight to 45lb+35lb on the bar for 4 sets of 5s. BW still at 196-198lb and holding for the last 1.5 weeks now. dates are just awesome for the extra calories. it cleans you up good too with all those fiber. i feel healthy eating them even with the candy like sweetness.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* very hot 70s afternoon. i was feeling good with the paused squat 405s for days now. could be at 425-435 now but hesitating because i don't have the safety pins. the squat cage on the gym closest to me has uneven floor. i have to squat outside.

Wed Mar 15

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* upperbody pulling getting tired. will take it easy on these. squats still feeling solid. 3-day worknight later. 

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* did the 315-365-405 squat routine without rest. took minutes and i'm done with that. too many waiting for the rack. 

Thur Mar 16

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* did the rows without straps. i feel better ROM if my hands are not fixed on the machine with the straps. had a morning workout because of a modified work schedule for afternoon meetings.

Fri Mar 17

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 18

afternoon
Squats paused full squats 315-365-405 | 315x5 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x2 sets | 135lb 10x2 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* cannot do heavy weight consistently on the landmine shoulder pressing because my core takes a beating. i can feel my obliques fighting for balance. i don't like putting myself in this injury prone position. back to the more stable seated shoulder pressing on the smith but with more controlled reps by not going very heavy. i will only do the weight if the concentric does not turn to a crawl. thats when my spinal erectors get into the movement.

596
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: March 08, 2017, 05:55:00 am »
425lb.

shit resolution and shit shoes.

good job  :headbang:

597
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 07, 2017, 11:35:07 pm »
Quote from: ChrisM on March 07, 2017, 08:26:22 pm
Interesting to see you say you felt bouncy after FS... I feel exactly the same. Just...explosive. Have you thought about going after a big FS?

im doing the front squats explosively to get the 205lb push press as quick as possible. most i did on FS is mid 300s. i don't like how my collarbones look dirty after days of front squatting.


598
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 05, 2017, 11:51:23 am »
Mar 5-11 , 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 5

morning
Squats paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push smith machine seated shoulder press 195lb 5x2 sets  skip
Vertical Push seated db shoulder press 55lb 5x2 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb 5x4 sets

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Push seated db shoulder press 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

Mon Mar 6

morning
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* ill build my shoulders with the combo of standing press and push press but will make sure to not go crazy on the volumes of these. my calves found another gear and did another 35lb on top of the 6 plates without any problems this morning. did them all paused and without hands on the support. will try 7 plates later if i still have it.

afternoon
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skip
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1sets

* can do the 7x45lb plates on the seated calf raise but will stay with 6+35lb because the crushing pain in my quads are just too much. i was strong on the squats but decided to continue skipping the backoffs because these front squat to push press is CNS heavy. i'm feeling bouncy after a few singles of these. doing them 1 to 2 at a time with a few seconds reset. might need to do them singles like any high intensity plyo and focus on power.

Tue Mar 7

morning
Squats paused full squats 315-365-405
Squats+Shoulders paused full front squats to push press 185lb 2x1 sets | 205lb 2x1 sets 
Vertical Push standing bb shoulder press 135lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* my traps are starting to feel sore from the overhead pressing heavy negatives. this is not good. don't want to look like a trapbro. back squat form feeling more ironed out doing these front squats. don't need 3 singles of 315 to get going. 

afternoon
Squats paused full squats 315-365-405 +25lb
Squats+Shoulders paused full front squats to push press 185lb 2x1 sets | 205lb 2x1 sets skipped 
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* its not the heavy bb shoulder press negatives that wrecked my traps. i was avoiding choking myself with the bar on the FS and i overdid backing off my head. had to take some advil just to get sleeping this morning because the stiff neck feeling was very uncomfortable. NSAID worked. my 405 paused was very explosive. i could have 435x1 today but saved it when i eventually get my bw in the 198lb+ leanish. im still 195-196lb.

Wed Mar 8

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x4 sets | 155lb 5x1 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* daily warmup for the calves now at 6x45lb+25lb. neck stiffness still there a little so i had to skipped the push press to recover more. tonight starts the ugly 4-day work week. bw getting consistent at 196lb dry now. dates are very calorie dense and gets you good amounts of fiber too.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185-205-225lb  x1
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 setsskipped
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 setsskipped 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 setsskipped
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Mar 9

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
Horizontal Pull db bent over rows 100lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Fri Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skipped
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets


599
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 27, 2017, 07:57:22 pm »
Quote from: LBSS on February 27, 2017, 12:29:04 pm
i always forget you work daffy hours. for me 233 hours is 29 days of vacation (8 hour workday). still, not bad. and a six-week sabbatical sounds amazing. i had an unpaid one last year and it was amazing. imagine i'll take another whenever i leave here for good.

you've been with the same company since you were 19?

also, what are you gonna do on your forced day off?

12-hr workdays so a 7 day off is 2-week vacation already.

been working in the same biotech company since i was 21.  forced days off gives me another workout.  :headbang:

600
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 27, 2017, 10:58:35 am »
Quote from: LBSS on February 27, 2017, 02:43:08 am
jesus that is a lot of vacation to accumulate.

thats 19 days off and i can combine that with the straight 6-weeks sabbatical vacation we get every 6 years on the job. i'm 2 years away from my 3rd sabbatical vacation. woot!

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