thanks. one good thing that worked well is building a solid strength base with weighted neutral chins. other forms of lat/back work does not feel as "solid" to use a lot of resistance.
while looking through my old photo bucket for some pics of plants (for scoob), found these really old photos.. HEHEheEHEHe. This is towards the end of when I boxed, probably ~2007.. Obviously good lighting but, really lean. Definitely leaner than I am now, but, i'm getting closer to this. I'm probably around ~142-145 in these pics.
i'm going to throw a pic of kingfish in just for comparison:
holy shit.
i like this mma fighter like physique. been asked before if i'm fighter.
these pics only look good without clothes. put some shirt on and 90% of people think you are on crack.
bump for back pics. sad erectors need some volume work.
Full Squats - Paused - Maintenance 455 #186 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest
BW 194-198lb
Sun Oct 30
morning paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets one arm db bent over rows 80lb 5x1 sets | 90lb5x1 sets | 100lb 5x1 sets | 90lb 10x2 sets standing barbell over head press 145lb 5x1 sets | 125lb 5x4 sets one arm cable upright rows 55lb 5x4 sets seated lat pulldown wide grip 105lb 10x1 sets | 120lb 10x1 sets seated calf raises soleus 5x45lb 10x4 sets situps 20lb 10x1 sets
* upperbody push still tired. rows are starting to feel smoother. squats are recovered now and will lift more soon.
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets | 345lb 5x1 sets one arm db bent over rows 100lb 5x4 sets one arm cable upright rows 55lb 5x1 sets | 60lb 5x1 sets | 70lb 5x2 sets | 70lb 10x2 sets seated lat pulldown wide grip 120lb 10x1 sets | 135lb 10x1 sets
* used the cables in the multi cable station instead of the lifefitness. smoother machine makes the weight feel lighter. my side delts are getting thicker now. skipped the overhead press. superset of 20x4 + 40x4 is a bit too much for daily lifting.
Mon Oct 31
morning paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets one arm db bent over rows 100lb 5x2 sets standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets | one arm cable upright rows 70lb 5x1 sets | 70lb 10x2 sets seated lat pulldown wide grip 120lb 10x2 sets seated lat pulldown neutral grip wide 120lb 10x2 sets situps 20lb 10x1 sets
* took some body pics to see if my 10 reppers are doing some body reshaping. i'm doing volumes of little compounds because i can keep myself lean-ish at 195lb BW without doing cardio. i have decent spinal erectors (3x45lb weighted back extensions) but it looks like they are non-existent on my back pick. don't want to go high volumes on these because they weaken the squat a lot when sore. * i grew my hair for weeks now. don't like being asked if i'm on gear.
bw198lb. little spinal erectors. rhomboids are boss
afternoon paused full squats 315x3(~1s)-365-405 | 315lb 5x4 sets one arm db bent over rows 100lb 5x2 sets standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets one arm cable upright rows 70lb 5x2 sets seated lat pulldown wide grip 120lb 10x2 sets seated lat pulldown neutral grip wide 120lb 10x2 sets situps 27.5lb 10x1 sets seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets
Tue Nov 1
morning paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets standing barbell over head press 125lb 5x2 sets one arm cable upright rows 60lb 10x2 sets chins 70lb 5x1 sets | bw 10x2 sets
* weighted chins at 70lb felt alright. i need to organize my little compound lifts so i don't burn out my left elbow. i do not have any injury on this but anything high intensity for too long tenderizes it and shortens the ROM.
morning paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets one arm cable upright rows 30lb 10x2 sets standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets | 105lb 10x2 sets seated calf raise soleus 6x45lb 5x2 sets
* took a day of vacation from work and will only do thur-sat night this week starting tonight. i messed up on the upright rows because i was doing them using 70lb using mostly my posterior delt + back. i was pulling to the side+up and then to back. this was an advantageous position against the resistance. did them today pulling up and side with my upperbody completely flat/parallel to the cable. so much harder now. feels awkward too. cannot use heavy weight on this. still doing it for the side delts. still a little compound lift. can't be too bad. bw chins 10x2 sets
afternoon paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets standing barbell over head press 125lb 5x4 sets chins 70lb 5x1 sets | bw 10x2 sets
* misplaced my straps and was not able to go heavier on the rows because of grip.
* i'm not burning out my lowerback doing the overhead presses by stopping the set and doing a reset when i notice a slower concentric. i take a 30 sec reset on the 8-9th rep on the 3rd and 4th set. i still count it as a set of 10 on my log. when i can get all 10 rep straight, il add weight. the heavy set of 5s (135lb today) are always a continuous set. no point in using something too heavy and wreck my back. * bw 194-196lb today. still leaning down but i'm still strong. eating a little more to balance the added volumes of the little compound lifts. * back to doing vertical pulling with chins and weighted chins soon. i tenderized my left elbow weeks back doing one arm lat pulldown with 100lbx10s. that was too heavy. i'm an idiot.
Tue Oct 25
morning paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets standing barbell over head press 135lb 5x2 sets | 145lb 5x2 sets one arm cable upright rows 55lb 10x2 sets one arm cable rows 70lb 10x2sets weighed chins 50lb 5x1 sets situps bw 10x1 sets | 20lb 10x1 sets seated calf raise soleus 5x45lb 20x1 sets
* 145lb on the overhead press heavy this morning. i got decent speed on the first 3 reps but slowed down a little on the 4th. didn't even bother fighting a 5th rep. 30sec reset and it felt easy again. would try this again later.
* overhead press feeling very strong today. will start going heavier soon.
Sat Oct 29
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets one arm db bent over rows 80lb 5x4 sets | 80lb 10x2 sets | 90lb 10x2 sets one arm cable upright rows 55lb 5x2 sets
* might be recovered enough from the work nights later and hit 435x1 again. the drop set combo i'm doing are in pairs starting with the heavier weight, then the lighter weight with little break in between. * added some back work for side/upper back because i'm starting to look like a turtle with a very thick midback.
afternoon paused full squats 315-365-405 | 435x1 +5 | 315lb 5x1 skipped standing barbell over head press 135lb 5x4 sets one arm cable upright rows 50lb 5x1 sets | 60lb 5x1 sets
Mon Oct 17
morning paused full squats 315-365-405 | 405lb 3x1 sets standing barbell over head press 135lb 5x4 sets one arm cable upright rows 50lb 10x2 sets
* had a lot of fish over the weekend and leaned down to 196lb. i was not feeling thick today. thought about another 405x3 this afternoon but saved it for tmrw. * one armcable upright rows feels so much more comfortable compared to bb upright rows. the resistance is lined up to my wrist angle. i did the 10 reppers with little rest. felt the pump after the 2nd set.
Tue Oct 18
morning paused full squats 315-365-405 | 405lb 3x1 (~1s) sets standing barbell over head press 135lb 5x4 sets ~ one arm shoulder landmine 25lb 10x4 sets | 35lb 10x4 sets one arm cable upright rows 50lb 5x2 sets | 40lb 10x4 sets
* bw 196lb this morning. volumes are adding some caloric deficit. will eat more to at least go baseline and maintain high 190s bw.
morning paused full squats 315-365-405 | 405lb 3x1 (~1s) sets standing barbell over head press 135lb 5x2 sets | 95lb 10x4 sets one arm shoulder landmine 35lb 10x2 sets one arm cable upright rows 50lb 5x1 sets | 45lb 10x4 sets
* increasing volumes on the little compounds slowly. adding mid-workout BCAAs in the past few weeks ~ 15g/workout, 30g total a day. overkill but BCAA from costco is cheap anyway.
afternoon paused full squats 315-365-405 | 405lb 3x1 (~1s) sets standing barbell over head press 135lb 5x4 sets | 95lb 10x2 sets hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
* took 1 day vacation from work today so i don't work a single 4x13s long week for the whole month of oct.
Thur Oct 20
morning paused full squats 315-365-405 | 405lb 3x1 (~1s) sets standing barbell over head press 135lb 5x2 sets db bent over rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets | 110lb 5x1 sets | 80lb 10x1 sets one arm cable upright rows 50lb 10x4 sets
435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time. This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.
thanks.
yes. it gave me back good confidence in lifting anything over 405 at a leanish bw. a routine 200kg paused squat top set at a sub 10%bw is not a bad place be stuck at.
i'm trying to stay within the calculated 38-40" SVJ using a paused squat (honest and easily repeatable form. squat. hold. go up), so when i feel that it's about that time again to go jumping, i can still muscle up some decent 2-handers.
talking about fat:
198lb this morning. less side fat. face still looks normal.
205lb weeks ago. more fat on the sides. same abs.
180lb- face looks dried up. looks unhealthy. eye sockets too deep. i was jumping best at low-mid 170s. trying to do the same this time around without looking like im 170lb.
* my chest is getting thicker. remove all horizontal pressing. switch back to vertical push. will limit using heavy weight and will only go as heavy as 5 rep sets.
* 145lb on standing press a little too heavy too soon. i felt more tension in my core than i would like to have. will use 135-140 for now and see if i get comfortable. 10 reps using back to back 5 rep-set.
Tue Oct 11
morning paused full squats 315-365-405 | 435x1 +15 | 315lb 5x1 sets hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 (5-5) sets standing barbell press 115lb 5x1 sets | 135lb 5x4 sets | 115lb 10x1 (5-5) sets one arm lat pulldown 200lb 5x2 sets
* doing more heavy top sets consistently now. ironed out form even more - i feel more explosive and have a stronger concentric when i put the bar's center of gravity down but with a little forward bias. it still looks like a straight up/down movement but i feels a lot better.
* called it quits early. too lean,resting and need to catch up on SF giants game. 435 is not intimidating anymore. did it outside the power rack with no pins. did not even hesitate with this even though i'm only 196lb this afternoon. upping carbs a little now.
* resting elbows so stopped heavy upperbody pulling. upperbody push using overhead press is moving along without tiring my back. i watch the speed of the concentric closely and do not use a weight that gets me crawling up. needs to be quick so my back stays fresh. * bw down to 196-198lb. as long as the 435 is routine, i don't feel like getting heavy/fat at this time.
* 435 was very heavy today. skipped the 315x5. this is my weakest day of the work nights. will do better soon. elbow still tender from the heavy one arm pulldowns but does not affect the standing overhead press.
* ~ = drop set with less than 1 min rest to take weight off. my back felt a little tired from the 155lb ohp yesterday. the 145lb ohp today is also too heavy too soon. i will keep it at 135-140lb max only and do drop sets for more volume. * no work til wed night. might go 435 tmrw afternoon if i feel recovered already. bw at 198lb-202lb. eating frozen mango from costco for more carbs.
afternoon paused full squats 315-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets hammerstrength iso lateral press 45lb 20x1 sets one arm lat pulldown neutral grip 200lb 5x2 sets
* 3 flat bench and usually occupied. did not bother waiting and used the seated machine. felt alright. will go light but high tonnage. need stronger upperbody push. * the lat pulldown resistance is effectively halved by the pulleys. the 200lb max stack is 100lb. this is a lot easier to grip compared to the hammerstrength iso lat machine.
Mon Oct 3
morning paused full squats 315-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 4x45lb+25lb 10x1 sets hammerstrength iso press 1x45lb 10x4 sets | 1x45lb+25lb 5x1 sets one arm lat pulldown neutral grip 200lb 5x2 sets
* the 45lb+25lb on the seated hammerstrength iso lateral press is too much already. i can feel my whole body tensing. not good in the long run. this machine holds 5-6x45lb and i'm already struggling with a plate. my grip at norrowest and seats at highest position to put stress on shoulders and triceps.
afternoon paused full squats 315-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets hammerstrength iso low row narrow grip neutral 4x45lb+25lb 10x1 sets one arm lat pulldown neutral grip 200lb 10x2 sets
Tue Oct 4
morning paused full squats 315-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets hammerstrength iso lateral press 1x45lb 10x4 sets | 1x45lb+10lb 10x2 sets one arm lat pulldown neutral grip 200lb 10x2 sets
* close grip tricep machine press using the hammerstrength iso lateral press is only at 45lb+10lb to 10 reps. i tried 45lb+25lb but the tension was too much for my lowerback. i served my time doing dips up to 90lbx5 rep+ on weighted dips. where did all my upperbody push strength go. i look like i press 3 plates at least on this machine. i can barely do 1-1/2. lol.
afternoon paused full squats 315-365-405 | 435x1 +20 hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets one arm lat pulldown neutral grip 200lb 10x1 sets
* 405x3s are getting tiring. decided to go heavy top single and it worked. could have done another +20lb because the 435 did not have a crawl. just smooth concentric. bw not very heavy at 198-200lb. volumes of rows are eating calories. * if i feel very alive tmrw morning, il vid a 455x1 #187. took all volumes down this afternoon. giving my elbows more time to recover from the heavy pulldowns.
Wed Oct 5
morning paused full squats 315-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets hammerstrength iso lateral press 1x45lb 10x2 sets | 1x45lb+10lb 10x2 sets one arm lat pulldown neutral grip 200lb 10x2 sets
* not strong enough for 435lb+ when i'm this light/lean. i'm still 198lb this morning. i did hundreds of 455+ at bw approaching 210lbs. might go for 435x1 again later.
afternoon paused full squats 315-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x2 hammerstrength iso lateral press 1x45lb+10lb 10x2 sets
Thur Oct 6
afternoon paused full squats 315-365-405 | 405lb 3x1 (2-1) sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets hammerstrength iso lateral press 1x45lb+10lb 10x2 sets one arm lat pulldown neutral grip 200lb 10x2 sets
* the triple 405s were heavy today so i took a reset after the double and did the third paused rep. will go with this when i'm not feeling very strong.
* felt the same way as yesterday. not weak, not very strong. rows are getting easier. can't load more than 5 plates so will go 10 reps and see if my elbows hold up. skipped the one arm lat pulldown. my weak left elbow feels like its about to crap out on the vertical pull. horizontal pull is not affected. woot.
Sat Oct 8
afternoon paused full squats 315(1-1)-365-405 | 315lbx10 (5-5) hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 sets one arm lat pulldown neutral grip 200lb 10x2 sets incline tricep bench press 95lb 10x2 sets |115lb 10x2 sets seated calf raises soleus 5x45lb 10x2 sets
morning paused full squats 315(1,1)-365-405 | 385b 5x1 skipped | 345lb 5x1 sets hammerstrenth iso high row 3x45lb 5x4 sets hammerstrenth iso low row narrow grip pronated 3x45lb 5x1 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1sets hammerstrenth iso low row narrow grip neutral 4x45lb 5x4 sets one arm barbell lever shoulder press 70lb 5x4 sets
* my squats are still weak from the work nights. my pulling is very strong. still taking it easy with the shoulder landmine press. my upper body push is so weak right now compared to my rows. these landmine press will be priority. * i used straps on the row machine and everything was so easy. im most comfortable with the neutral grip low row. i can 5 plate this soon. 4x45lb was just to learn the motion.
* i was close to getting the 5th rep of 395 but bar speed ran out. thats the good thing with paused reps - you lose quickly and cannot burn yourself out by grinding the weight. * calf raises were very strong after a few skipped days for recovery.
morning paused full squats 315-365-405 | 385b 5x1 sets#5 hammerstrenth iso low row narrow grip neutral 4x45lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 5x2 sets hammerstrenth iso high row 3x45lb+25lb 5x2 sets hammerstrength iso lat pulldown 2x45lb 5x1 sets one arm barbell lever shoulder press 70lb 5x2 sets | 60lb 5x2 sets
* tried using the hammerstrength iso lat pulldown but it was difficult to use the straps. i was also taking it very easy with this vertical pull because my oblique feels like it might get broken again. * skipped the 345x5s. i need to overpower the 385x5 with 1-2 reps left. that way i know i can add another 10lb+ and still get 5 reps on it.
afternoon paused full squats 315-365-405 | 385b 5x1 sets#6 hammerstrenth iso low row narrow grip neutral 4x45lb+25lb 5x1 sets | 5x45lb+35lb 5x1 sets | 5x45lb 5x2 sets one arm barbell lever shoulder press 70lb 5x4 sets
* so hot here in SF lately. still mid 80s at 8pm. the shoulder landmine press volume will ramp up.
Tue Sept 27
morning paused full squats 315-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets hammerstrength iso lat pulldown 2x45lb 5x2 sets one arm barbell lever shoulder press 70lb 5x8 sets seated calf raises solues 6x45lb 5x1 sets | 5x45lb 10x1 sets
* 405 single at warmup was lighter than usual. decided to see if i can easily do 3 reps. for me its a rep lost per 10lb increase. so at 385x5, i should be able to handle 405x3. worked out alright. did the last rep without much problem. the 4th can easily become a grinder. fighting a 405 can add so much fatigue. * screwed up the calf raises. skipped a day and i'm feeling very strong with this one. decided to go 7x45lb 5 reps. got too excited and went all in right away. first rep is instant cramps on the left calf. wasted a strong day being an idiot. should have warmed up with 6plates x5 and still could get 7plates x5. ohwell. lesson learned. * back routine is still progressing. landmine volumes are starting to increase. * woke up 3:45pm and was expecting at least some kind of tricep/shoulder fatigue from the 40rep 70lb landmine press. nothing. this movement is limited by my obliques. i was pressing 90lb already weeks ago. might go back to tricep bench but need to plant feet on the floor and put the tension on my legs from my lowerback. thats how these landmines are not tiring my back (but killing obliques). my back is tense but my feet are also doing a good share of taking the tension.
* feet planted on tricep benching this time. will see if my lowerback does not tense as much. 185lb was not heavy but i still have to build up on the movement again. 405 was heavier this afternoon but still not a back breaker. will do it again tmrw morning.
Wed Sept 28
morning paused full squats 315(1,1)-365-405 | 405lb 3x1 sets hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets hammerstrength iso lat pulldown 2x45lb 5x2 sets | 2x45lb+25lb 5x2 sets tricep bench 135lb 10x2 sets
* the machine lat pulldown is a lot harder than the rows. not even 3plates and i'm putting as much effort as i'm rowing 5 plates. this is good. more room to grow. i'll put more volumes on vertical pulling now that my oblique is not broken anymore. * higher reps on the tricep bench. will go all out after i make sure that i'm not taxing the lowerback too much.
- DB row 80 x 10,8/arm DB touches ribs on each rep but i should drop the weight a little and get even fuller ROM like kf
there are so many ways to do the bent over db row but i prefer the straight line pull of the db with elbows going straight up.
this IMO is the best leverage we can be at on a horizontal row. pulling the elbow to the side (instead of up) creates a moment arm which limits the weight you use, and at the same time puts you in a disadvantaged position - in other words.. pulling to the side for lat work will feel awkward specially when you start to use heavier weights. yes, pulling elbows up builds more anterior delt + rhomboids and has little effect on lower lats.
if it's the lat growth you are after, there is a better exercise for this. a movement that puts you in a very strong leverage in pulling the elbows to the side - vertical pulling using neutral grip weighted chins.
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