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Messages - Kingfish

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616
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 19, 2017, 01:25:19 pm »
Feb 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  194-196lb

Sun Feb 19

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* slept a lot and recovered from the work week. shoulder feeling good with the overhead pressing using smith. will get to 225s in a couple of weeks. 205 is not very heavy.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

Mon Feb 20

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets skip

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Feb 21

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* bw climbing back up a little again to 196lb. been drinking more orange and apple juice.  shoulder press still solid. i start with 205lb but can't really add more because the 5th rep will be a crawl. these are paused reps too.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw 196-198lb bloated with so much water and carbs preworkout. not getting too fat so its alright. also eating dates because they are so good. will get another strong workout wed morning then its all downhill again for a 4-day work week.

Wed Feb 22

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* back to back 405x2s. so easy when i have my bw strong. come to think of it, i was doing 455x1s daily straight for months but at an orge 210-215lb. i want to build the count of my 455#186 but its just impossible without getting fat strong.
* shoulder pressing starts at 205lb because i can. 195lb after the 205 feels like 25lb lighter. lat machine feeling very good too. i have to rotate vertical and horizontal pulling so i dont burn out.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw 196-198lb for days again and the 405x2 was not cutting it this afternoon. did 3 paused reps and it was not even a struggle on the 3rd rep. the 4th would be a fight but id probably get it too.

Thur Feb 23

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets

* turns out i have to use a vacation day for wed night because i've accumulated max at 233hrs. did another thru morning workout and i was still strong. did not go 405x3 but was still able to use 405x2. was very cold low 40s this morning.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6X45lb+25lb 5x1 sets

Fri Feb 24

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* and there goes the work night fatigue again.

Sat Feb 25

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* tired on shoulder pressing so im giving myself time off the 205lb. bw was maintained at 195-196lb even on a working night because i've been drinking more fruit juices. 405x2 on a 6.5hr sleep is good. also little tired from 8+hr of cleanroom aseptic processing at work.   
 

617
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 12, 2017, 09:26:51 pm »
Feb 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 Feb 12

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* slept 8:30am-2:30pm but still felt like crap. been a while since i worked 4 straight 13-hr nights. 385x2 was still alright. inclined press been consistent now with 225x5s. will go 234-245 after i feel thick enough for 4-8sets of 225x5s.


Mon Feb 13

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* bw low again at 194-195lb. can't maintain 196-198lb if i dont force feed myself. im leaner but not feeling very thick.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 205lb 5x1 sets | 225lb 5x1 sets 
seated calf raises soleus 6x45lb 5x4 sets

Tue Feb 14

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets
smith machine seated shoulder press 135lb 5x2 sets | 185lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw still lean again at 194lb dry. felt strong this morning because i cheated by doing a carb spike with 50-75g apple juice carbs. will do it again because it made me stronger longer. i did very high volume in the smith. my inclined press is with the adj. bench 2-notches down from full vertical. i did the shoulder press with the back support of the adjustable bench all the way up. the bar is still at a slight incline going up and out because this smith is offset a little. this is perfect. no impingement points on the shoulders.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets |
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

* the smith shoulder pressing feels good for more direct shoulder work without getting the upperchest involved a lot. i can get this to 205-225lb but just adjusting to the movement for a few workouts. will do this more than the inclined press.
* carb loaded before the squats even at 194lb bw. could power thru with 405x3 paused but don't want to tire too fast. got myself some good carbs from costco - kirkland apple, langers orange and packs of dates. woot.

Wed Feb 15

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 205lb 3x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets

* tried doing 205lbx5 on the seated smith machine shoulder press. i ran out of upperbody on the 4th rep. had to bail halfway up. would front squat the bar if i get stuck at the bottom. no worries.
* carb loaded again with 50-60g langers orange. work night starts again tonight wed-fri only for a short 3-day week. il go 405x2-3 if i feel strong enough later. 

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets skip

Thur Feb 16

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

Fri Feb 17

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

* same as yesterday. a little weaker today.

Sat Feb 18

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 195lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets



618
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 05, 2017, 11:09:28 am »
Feb 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 Feb 5

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* took 5 mins+ between 215lbx5 sets. first 4 paused reps were smooth and explosive, then the 5th turns into a crawl halfway up. as long as i'm not lifting my lowerback from the bench, i still consider it a good shoulder pressing rep.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x2 sets | 205lb 5x2 sets | 185lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets skip

* my shoulder pressing is tiring/crushing my mid back. i tried lighter horizontal rowing but it was still uncomfortable. did narrow neutral grip with very little resistance and it felt good. 2-3plates on the hammerstrength for recovery work should be alright. squats still tired from the work nights.


BW  196-198lb

Mon Feb 6

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 210lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* did 2 and 3 plate narrow grip pulls to loosen up my back first before going heavy. it's taking a beating from the shoulder pressing. felt good after i did the volume warmups.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skip
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* was planning on going 4 sets on the backoff 205x5s shoulder pressing but a lot of people are waiting on me. did 2 sets and will go higher volumes again tomorrow morning. been feeling better doing the neutral grips on my horizontal pulling.

Tue Feb 7

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
smith machine seated inclined press 165lb 5x1 sets | 185lb 5x1 sets | 215lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* doing very well on the smith shoulder pressing. i will take it easy once i get to repeatable 225lbx5 for multi sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x1 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
chins bw 20x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Wed Feb 8

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Feb 9

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Fri Feb 10

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* worknight 2 of 4. tired. shoulder pressing still good.

Sat Feb 11

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

619
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 01, 2017, 02:34:56 am »
genetic potential for your height is 100-105kg lean. you have a big 25% room for improvement.

keep grinding buddy.

 

620
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2017, 11:43:46 am »
Jan 29 - Feb 4, 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  194-198lb

Sun Jan 29

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 skip

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets | 135lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* getting very consistent with backoff paused 405x2s. i'll try to up my protein calories a little again and see if i can get to 196-198lb without fattening up. i'm at 194-196lb for weeks now.

Mon Jan 30

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* very strong and thick already this 44F cold morning. been eating a lot more eggs for protein/sodium.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* felt strong for a good 405x4 paused but wanted to pace myself a little more. skipping most upperbody pull and concentrating on getting more volumes of upperbody push.

Tue Jan 31

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 195lb 5x8 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* been skipping the upperbody vertical pull because i initially thought it was giving me lots of doms in the mid-upper back area. it is probably more due to the volumes of seated shoulder press. my back has to adapt being crushed into the bench. not painful, more annoying discomfort.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 205lb 5x4 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* back to the machine lat pulldowns. 405x2 paused now repeatable even after more fatigue from yesterdays 405x3. a little more caloric surplus to up bw to 198-200lb. i'm 196lb dry.

Wed Feb 1

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x1 sets | 225lb 5x1 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* feeling very thick already this morning. my diet is kicking in. did lots of boiled eggs in the past few days. sodium and protein overload. been taking apple juice also preworkout for more energy.
* 3-day worknight starts again tonight, 6pm-7am for the next 8 weeks for a job development rotation.will hit the gym a little early later. might go for another 405x3 if i can.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets skip

* 405x3 is getting easier and easier now. if i get my bw up without getting too fat, i might move up the top set to 435s. i thought i was doing 135lb on my machine lat pulldowns but it felt weird. i was not strong. realized at the end that i messed up switching the stack and used 150lb. ohwell.

Thur Feb 2

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets 
seated machine dips 105lb 10x2 sets skip
bw chins 20x1 sets
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* little tired from worknights but still managed a routine 405x2.

Fri Feb 3

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets

Sat Feb 4

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets | 215lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* shoulder pressing progressing well. will be doing 225x5s within this month if i do this right.  bw 196lb and holding

621
Basketball / Iguodala not thrown out of game
« on: January 29, 2017, 01:13:31 am »
just saw this curry show live. look at iggy at top left of screen.. totally no fks given to the no touching of referee rule.  :headbang:

<a href="http://www.youtube.com/watch?v=Ds92u5b4i3w" target="_blank">http://www.youtube.com/watch?v=Ds92u5b4i3w</a>

622
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 22, 2017, 12:01:05 pm »
Jan 22-28 , 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  194-198lb

Sun Jan 22

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x4 sets   
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* no more machine chest press. doing shoulder landmines for upperbody push.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets
standing one arm cable shoulder press 40lb 5x4 sets | 50lb 5x1 sets

* landmine area busy with the afternoon crossfit peeps. did my vertical pushing using the lifefitness seated cable shoulder press but did them standing one arm at a time. the movement felt very close to the landmine but with a more consistent resistance from the weight stack.

Mon Jan 23

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Jan 24

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
smith machine seated inclined press 135lb 5x4 sets | 185lb 5x1 sets
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
smith machine seated inclined press 135lb 5x4 sets | 185lb 5x2 sets
machine lat pulldown one arm 150lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* don't like the cable shoulder press because the cable is leaving marks on my arms. it's on the way during lifting a little. went back to the  high-incline smith machine press. works alright. don't like the hammerstrength seated press because it's lacking the bottom ROM that i always look for. i'm comfortable with the high-incline setup because my head is facing forward so i don't get dizzy.

Wed Jan 25

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x8 sets | 205lb 5x1 sets
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets

* did high volume of the inclined press just to make sure i'll be getting domd on the right muscles. calf raises was strong at 7x45lb but still crushed my lower quads supporting the weight.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
machine lat pulldown one arm 135lb skip
seated calf raises soleus 6x45lb 5x2 sets

* the inclined smith press is hitting the right muscles. soreness mostly in the upperchest/front delts. back to horizontal pulling also. those dialy 5x45lb really tire my romboids. i feel doms in the middle back up to the point of getting uncomfortable in the squat because of too much fatigue in there. the skiped days fixed it.

Thur Jan 26

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press skip
machine lat pulldown one arm skip
seated cable shoulder press 60lb 5x4 sets | 80lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* smith machine very busy tonight. will do my pushing tmrw morning. did not get enough daytime sleep. had a company sponsored event.  405x3 would be really tiring. the x2 was alright.

Fri Jan 27

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb skip

* ant delts getting thicker already from the smith pressing. i'm focusing on chest and head forward and pause at the bottom while the bar rests on my upperchest.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x2 sets
seated dip machine 90lb 10x1 sets | 20x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* did light seated dip machine for some tricep work. the smith shoulder pressing is not getting my tricep any serious action.  kept the backoff 405 to doubles. skipped all upperbody pulling this afternoon. my rhomboid tightness just comes back really quickly. might need more rest for my back.

Sat Jan 28

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x4 sets | 225lb 3x1 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

*  inclined pressing is doing well. i know how 225lb feels like now and it's not very heavy. i'm doing these using the adjustable bench at 2 clicks down from the backrest at perpendicular. my head and chest are facing front. just enough incline for a bar path thats out of the impingement point of the rotator cuffs.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets

* skipped everything else this afternoon. did the 2nd workout 5hrs after first at noon. morning workouts are ~ 5-6am ish. have to leave later and watch NBA at oracle. warriors vs clippers. we got this

623
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2017, 11:27:45 am »
Jan 15-21 , 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  194-198lb

Sun Jan 15

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets 
machine lat pulldown one arm 105lb 5x4 sets | 120lb 5x2 sets | 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* the last rep of seated chest press at 205lb was very heavy. i'm consistent with my seated chest press for weeks now. ant delt and triceps are getting thicker. chest is alright. thought about going back to dips because my left elbow is 100% again. dips feel more comfortable than the seated chest press..but i'm not too happy with constant elbow tenderness.
* did the seated machine lat pulldowns with one arm at a time and it felt a lot better. 135lbx5s was not very heavy. i feel better with the ROM doing the pulling one arm at a time.
* calf raises were easier on the top ROM only from wearing a different shoe. i got some costco levis chuck taylor canvas shoes with thinner sole than my all-star chuck taylor skateboarding edition. the chucks are a lot more comfortable for long walks because of the nike soles. will use thinner canvas shoes for calf raises from now.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Mon Jan 16

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets 
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* resting machine lat pulldown. got sore from the last 135lb/150lb x5s. will go back to 150lbs later. very cold 38F morning.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* was about to do the 150lb 5x2 sets on the machine one arm pulldowns but decided to take it easy and do bw chins for volume. only planning to do 5-10 reps because i'm heavy right now ~ 198lb wet bw (24oz apple juice pre/peri workout). first 10 reps felt like i was 180lb and just went all the way to 20. grip is toast but the movement felt very easy. the machine lat pulldowns are working. its a more comfortable way to add weights to my vertical pulling. doesn't look as cool as 90lb weighted chins but it does the job and better because i'm doing them more consistently.
* i'm still on the IF 2x/day diet but added the apple juice or any fructose before and during workouts recently for more energy. 90-100g carb max per workout, and 2 shots of protein shakes post. thats my bulking. 
* 385x2 backoff was not hard. could have gone to 4 but i'm resting now. multiple 405s (4 singles a day for past few days) are tiring me.

Tue Jan 17

morning
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets
seated dip machine 105lb 5x2 sets
weighted situps 27.5lb 5x2 sets

* 27.5lb dumbells are the heaviest weight that i can palm comfortably behind the head. the 30lb are a  lot thicker. did the dip machine for some tricep work. can go up to 120-135lb on these as backoffs. i'm not strapped to anything and at 150lb, i begin to get pushed up.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets | 165lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets
weighted situps 25lb 5x4 sets

* gym was so packed and busy i was not able to find a 27.5lb db for my situps. squats maintaining at 385x2 backoff is getting me recovered. i was already strong again for 385x5 but will recover more. 385x3 and x2 2-set-backoffs for 5 total reps is good tonnage and wont burn me out. will start that tomorrow.
* still grinding on the seated chest press and it's starting to feel alright. i feel doms on the ant deltoid so its working as planned.
* will not do 7x45lb on the calf raise again. crushed my lower quads. felt good at that time so i did it.

Wed Jan 18

morning
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* getting ready for a very stormy week ahead here in SF.  focusing on building up volume in the upperbody push. 185 5x4 sets for now until i feel ready for 195lb. 205x5 is too heavy to do daily.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets

* was only planning of doing 385 x3,x2 but felt very strong this afternoon. will start the 3-night work week and will get weak so i might as well do 5 reps. skipped the calf raises because i ran out of time. took me longer to find parking at the basement because of the heavy rain.

Thur Jan 19

paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets

Fri Jan 20

paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* repeat of yesterday but have time to do the calves today.

Sat Jan 21

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* cut back from 135lb down to 120lb on the vertical pulling. i'm getting sore too much from heavy pulldowns.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets
standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x2 sets   
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* starting to get some chest soreness from the pressing. will go back to shoulder vertical pushing. have to take it easy with the weight because it is very easy to use too much and burnout my obliques. did them today with staggered stance aligning the pushing side together. i used to do them with aligned feet placement but that burns the obliques supporting the off-centered weight.
* squats tired from the 3-day worknights.

624
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: January 09, 2017, 07:42:55 am »
more back training vid - upperbody vertical pulling.

300lbx5
<a href="http://www.youtube.com/watch?v=XfCHRowo5Ms" target="_blank">http://www.youtube.com/watch?v=XfCHRowo5Ms</a>

now that my elbow is 100% again back from dip overuse, ill focus on upperbody vertical pushing using the standing bb overhead press. 185lb vid hopefully. repping 165lb a couple of weeks ago.

625
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 09, 2017, 04:20:49 am »
Quote from: adarqui on January 09, 2017, 01:47:51 am

look like everybody else, meaning physique-wise?

you don't want that big chest puffing out?

if so, i guess I agree.. bigger back/traps/glutes/thighs looks more athletic. Adding in chest/arms/calves(mostly genetic) would make you look more like a BB'r.

if not, dno what you meant. lol.

yes. big chest puffing out is not my thing.  even though i'm doing these seated chest press, i do them narrow grip with unflared elbows for tricep and deltoid action.


626
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 08, 2017, 01:15:31 pm »
Jan 8-14 , 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  192-196lb

Sun Jan 8

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 150lb 5x2 sets | 175lb 5x2 sets 
machine lat pulldown 285lb 5x2 sets | 300lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* started the lat pulldowns at 285lbx5s and maxd the machine at 300lbx5s. form felt good and took video to make sure i'm getting full ROM. chest press top set at 175s because the damn thing is heavy already. upperbody pulling totally dominating my upperbody push but i'm not too worried about that. i prefer not to have good numbers on the push because i'll start to look like everybody else. decent push is alright. something like 225lbx5s multi sets.

300lbx5
<a href="http://www.youtube.com/watch?v=XfCHRowo5Ms" target="_blank">http://www.youtube.com/watch?v=XfCHRowo5Ms</a>

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 150lb 5x2 sets | 175lb 5x2 sets 
machine lat pulldown 285lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets
seated machine dips 105lb 10x2 sets | 135lb 10x2 sets

Mon Jan 9

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing overhead press 135lb 5x4 sets
machine lat pulldown 285lb 5x2 sets
machine seated dips 105lb 10x4 sets

* standing OHP felt good. still weaker in the left arm because thats just how it is. dips felt good on the machine. i have to use a dip station with non-fat handles. don't have one here at 24hr fitness so i'm stuck with the dip machine as backoff volumes. the handles make a lot of difference on the stress on my elbows.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x4 sets
standing one arm cable shoulder press 25lb 10x1 sets | 35lb 5x4 sets
machine seated dips 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x4 sets
 
Tue Jan 10

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm cable shoulder press 30lb 5x2 sets | 40lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* corrected the weights i logged for the cable shoulder press. i was only lifting half what the machine shows - multi pulley thing. machine stacks out at 75lb.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 125lb 5x2 sets | 150lb 5x2 sets | 175lb 5x2 sets
seated latpulldown 255lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* getting consistent on the 385x5s and its getting easier now. doing them outside the power rack without pins. the squat cage in my gym has uneven floor.
* thought about doing the one arm cable shoulder press to build my upperbody push but it will eventually just turn into a struggle with the little stabilizer muscles as i get to heavier weights. will have to build volumes on the seated chest press until it starts to feel good.

Wed Jan 11

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* felt adapted already to the seated chest press and decided to do explosive reps now compared to controlled push. the reps look the same but i can use heavier weights because i will go all out on the initial push to throw the weight up and decay that speed on the concentric. i was controlling and muscling the weights when i'm learning and getting used to the movement. all reps are still paused. rows and calf raises are also paused.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets

* gym was packed. did not have the squat rack. could have pushed for a 4-5 paused reps on 405 if i had the safety pins for peace of mind. 3rd paused single was still smooth without any glitch. will increase my protein shake intake post workout to bulk up some more.

Thur Jan 12

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* modified my work schedule yesterday and was able to take a post mid-night nap. lifted this morning and felt strong already. bw196lb. been drinking 2 shots of protein shake post workout.
* chest press tired from 205x5s yesterday. will maintain this 4 sets of 135+185x5s  for maintenance and go heavier when i feel recovered.
* calf raises at 6 and 7 plates been consistent for months now but cannot do consistent 7x45s because of the crushing force in my lower quads from supporting the weight. i have more improvement to go on the standing smith calf raises but have to do this very carefully. so easy to burn out.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets

* back to back 405x3s. woot. this is good. will now go easy. i'm working full 13hr nights for the next few days.

Fri Jan 13

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x4 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Jan 14

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets | 6x45lb 5x1 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets 
seated lat pulldown machine 255lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets


627
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 04, 2017, 06:31:49 am »
Quote from: scoobychau on January 03, 2017, 11:09:20 pm
12 months per year, 3 month per cycle, and I will have 4 cycles in 2017. 
The key question is. If i am sure i can gain strength with Russian, can I transfer this strength to Jump with a 1.5 month cycle.
I should be able to answer that in Mid Feb. 

russian programs (mostly designed with PEDs) or any decent periodization routine focus on periods of volume-recovery-peaking.. strength numbers at your peak are not as important as muscle mass gained on the volumes - if you want to use strength training as a backbone for explosive training.

build bigger legs and your explosive training will be at another level.

a 405x1 is useless if you can not routinely do 325-345x5 every other day or two. if these 5 reppers are 2xBW, then you've made it. 


628
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 02, 2017, 11:30:13 am »
Quote from: fast does lie on January 02, 2017, 10:05:38 am
wow kingfush still at it; lets see the standing dunk from free throwline some time!

wooot!!!

i prefer to stay healthy and yoked lately. still strong enough to have a decent SVJ as i'm maintaining a 2BW+ paused squat but not with the bodyfat levels that will get me dunking easily.

welcome back do something positive for 2017  :strong:

629
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: January 01, 2017, 06:27:28 pm »
Quote from: adarqui on January 01, 2017, 02:45:59 pm
nice, but confused about head shave.. so, if your head is shaved, they think you have hair loss due to drugs/ped's?

back zilla 2017.

yes. mens physique is popular and a couple of my co-workers compete. i lift with them sometimes.

630
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: January 01, 2017, 11:44:57 am »
this whole thing is now about my back training. wooot!

starting 2017 strong.

horizontal hammerstrength machine iso row - 6x45lb 5x1 sets bw194lb
<a href="http://www.youtube.com/watch?v=PGoqbi0o_2Q" target="_blank">http://www.youtube.com/watch?v=PGoqbi0o_2Q</a>

not going to shave my head anytime soon. too many questions about being natty or not. will stay drug free until its legal.   :P

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