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Messages - Kingfish

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646
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 11, 2016, 11:17:31 am »
Dec 11-17, 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  198-200lb

Sun Dec 11

morning
paused full squats 315x3(~1s)-365-405-315
overhead press skip
bw 10x1 sets | machine dips 100lb 10x4
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* lowerback strained a little from the 2 sets of 10x135lb overhead press yesterday. not jello enough to skip the squats but would feel a lot better later if i skip it this morning.
* did dips for upperbody push instead. felt not so comfortable with the first 10. tried the machine with very light weight. felt so much better. grip width are the same. big difference in the thickness of the bar. i was doing daily sets of 30-40rep bw consistently at some point and realized that it was in a dip station with not-fat grips.

afternoon
paused full squats 315x3(~1s)-365-405-315
overhead press 135lb 10x1 sets
machine dips 135lb-185lb multi sets of 10 reps each.
hammerstrength iso row narrow grip pronated 4x45lb+25lb 10x1 sets 

* that 135lb 10x1 today is not a good idea. stuggled with the last rep and probably toasted my lowerback again.  seated machine dips feel good but i have to find a way to strap  myself so i can at least go bw on the resistance. anything 180lb+ lifts me up already.

Mon Dec 12

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x4 sets | bw 20x1 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 165lb 3x1 sets | 155lb 3x1 sets
dips bw 20x2 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

* i used the dip station facing backwards, gripping the ends in a half pronate / half neutral grip and it worked. bw dips feel comfortable. only thing missing now is more height on the dip station so i don't have to bend my knees. seated calf raises now at min 6 plates and a 25lb.
* bw still in the 198-202lb range but still able to see abs. anything above 202 is noticeable fat gains. i can still wear medium sized compression tops and not look fat.

Tue Dec 13

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 20x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x2 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 20x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

* so strong with the 135lb overhead press. i can get the 10th rep now from a pause.
* will add weighted dips again shortly. these 20 reppers for conditioning is enough. @ 200lb bw, my bwx10 dips are harder. i'll only max out at 14-16reps with good form. i used to do bwx20s at 188-192lb. i need to get stronger on my vertical pull too.

Wed Dec 14

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 50lb 5x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 50lb 5x2 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x1 sets

Thur Dec 15

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets | bw 20x1 sets
chins bw 10x1 sets

Fri Dec 16

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets | 90lb 5x1 sets
chins bw 10x2 sets 
seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Dec 17

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets
chins bw 10x2 sets 
seated calf raises soleus 6x45lb+25lb 5x2 sets

647
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 04, 2016, 09:29:40 pm »
Dec 4-10, 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  198-200lb

Sun Dec 4

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
standing one arm cable rows - 60lb 10x1 sets | 70lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Mon Dec 5

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 80lb 5x1 sets | 90lb 5x1 sets |  100lb 5x1 sets | 80lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
bw chins 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
chins 90lb 3x1 sets | bw 10x1 sets
seated calf raises soleus 6x45lb 5x4 sets

* ohp feeling strong. will go light x10s in the morning, then 165lb 5x 2-4 sets in the afternoon. will also use the hammer strength seated iso rows soon.

Tue Dec 6

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 50lb 10x1 sets | 60lb 10x1 sets | 70lb 10x1 sets | 100lb 5x1 sets | 90lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 165lb 3x1 sets | 155lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
standing calf raises smith 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1 sets | 7x45lb 5x1 sets | 4x45lb 5x1 sets

* horizontal pulling on the hammerstrength felt great. will build up the volume on these again. i know how 165lb on the overhead press feels like now. it's not impossible to make more progress. just need to put effort on the volume work to get thicker and thicker.

Wed Dec 7

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 115lb 10x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* took down the reps of the 315 backoffs. so cold this morning.

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 160lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb+25lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Thur Dec 8

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Fri Dec 9

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 1x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets
dips bw 10x1 sets | bw 20x1 sets

Sat Dec 10

afternoon
paused full squats 315x3(~1s)-365-405-315
overhead press 135lb 10x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets


648
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 27, 2016, 12:37:52 pm »
Nov 27 - Dec 3, 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  198-200lb

Sun Nov 27

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 150lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets
cable high rows ez curl bar 180lb 5x2 sets
dips 70lb 5x4 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 150lb 5x2 sets | 155lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets
cable high rows ez curl bar 180lb 5x2 sets

Mon Nov 28

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets
db bent over rows 90lb 5x1 sets

* need to take it easy now with the overhead press. might limit it to 5x2 sets to maintain the 155lb.

afternoon

paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 90lb 5x1 sets | 100lb 5x1 sets | 110lb 5x1 sets | 100lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* will stay with 100lb db rows. the 105lb+ db are thicker and kill my grip so fast. didn't even notice that til now.

Tue Nov 29

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 100lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets
standing calf raises smith 2x45lb 5x1 sets | 3x45lb 5x1 sets | 4x45lb 5x1 sets | 5x45lb 5x2 sets

* getting very comfortable with 6 plates on the seated calf raises. added the smith machine standing calf to balance the gastrocs. top set of 495lb (5x45 each side) for 5s. was not heavy. got up to 8+ plates before. too much fatigue from supporting that much weight if i recall correctly.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 100lb 5x2 sets
standing calf raises smith 4x45lb 5x1 sets | 5x45lb 5x2 sets | 6x45lb 5x2 sets
seated calf raise soleus 6x45lb 5x1 sets

* the overhead press is definitely due for a deload now. my left hand was almost half a rep late on the concentric on the last rep to 5. nothing's broken. the 100lb db rows still feel good.

Wed Nov 30

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - high volume. light to moderate weigh. sets of 10s. 10lb-35lb max
standing one arm cable rows - high volume. light weigh. sets of 10s. 25lb-40lb max
seated calf raise soleus 6x45lb 5x2 sets

* did volumes of cable work as backoffs for the overhead press. saw co-workers who's into physique comp. and did some cable work with them. didn't know physique lifters are taking serious roids already. i got thick too with the volume cable reps but not as pumped as these guys.

afternooon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - high volume. sets of 10s. 20lb-25lb
standing one arm cable rows - high volume. sets of 10s. 40lb-70lb
seated calf raise soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets
chins bw 10x1 sets

Thur Dec  1

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - 20lb 10x4 sets | 22.5lb 10x4 sets | 25lb 10x2 sets
standing one arm cable rows - 50lb 10x4 sets | 60lb 10x4 sets | 70lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets | 315lb 10x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10  reps each x2 cycle. 100 total reps. 6 min per 50 reps. 2-3min rest after 50 reps 
standing one arm cable rows - 50lb 5x2 sets | 60lb 5x2 sets

* i like the bodybuilding style light-moderate weight with high volumes for backoffs after the 155lb overhead press.

Fri Dec  2

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x2 sets
overhead press 155lb 5x1 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10. 1 cycle. 
standing one arm cable rows - 70lb 5x2 sets | 100lb 5x1 sets

* ohp tired due to century volume yesterday. did 50 only today.

Sat Dec  3

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x1 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10. 1 cycle. 
standing one arm cable rows - 50lb 10x1 sets | 60lb 10x1 sets | 70lb 10x2 sets




649
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 20, 2016, 10:44:35 pm »
Nov 20-26, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  198-200lb

Sun Nov 20

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 100lb 7x3 sets
dips 70lb 5x4 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 7x3 sets

* will continue going heavy on dips and go on maintain. 90lb 5x2 sets if i can before burning out. then will switch to weighted chins. rows will go maintain too.
* will use the loading: 5x2 sets maintain, 5x4 sets to progress to 7x3 sets, 7x3 sets to progress to 7x6 sets or 8x5 sets. 8 rep set will be max when using heavish weight.

Mon Nov 21

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm cable rows 100lb 7x3 sets
dips 70lb 5x4 sets| bw 10x2 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* upperbody horizontal pull now tired. will maintain. build up the intensity on vertical pull.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x2 sets
dips 70lb 5x2 sets | bw 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Tue Nov 22

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x1 sets
dips 70lb 5x1 sets| bw 10x4 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x8 sets | 105lb 10x1 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

Wed Nov 23

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145 5x4 sets | 105lb 10x1 sets
dips bw 10x4 sets
chins bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x4 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x6 sets | 110lb 10x1 sets
chins bw 10x1 sets
dips bw 10x2 sets
seated calf raise soleus 6x45lb 5x4 sets

Thur Nov 24

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x8 sets | 120lb 10x2 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* overhead pressing still progressing. it would be nice to top out at 185x5s but adding 5-10lb on this exercise makes it so much heavier. todays 8th set of 150lb did not feel very heavy. some slowing down on the left arm as usual. i might get 155lb 5x 2-4 sets next time. BW still at 198-200lb and with still visible 6 pack of abs.
* squats and upperbody pulling on maintain for now until i get my overhead press to stall. rows at 100-120lb is at a good spot anyway. weighted pullups at 90lb is also decent already. 185lb OHP is going to be awesome.

Fri Nov 25

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets | 180lb 5x1 sets | 210lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 150lb 5x1 sets | 180lb 5x1 sets

Sat Nov 26

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 150lb 5x2 sets | 180lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 180lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* this long holiday weekend is starting to make me tire a bit. very rarely do i do 2x/day workout throughout the week.  i'm getting more sleep but waking up a little because my deltoids spasm a little.

650
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 13, 2016, 07:10:27 am »
Nov 13-20, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  198-200lb

Sun Nov 13

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
seated cable rows supinated ez grip bar 40lb 50x4 set (~1:30 min per 50 reps)
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
calf raises leg press gastrocs 3x45lb 10x1 sets | 4x45lb 10x1 sets | 5x45lb 10x2 sets
bw dips 10x1 sets

* i don't like the isolation of my triceps using the cable rope pulldown. i don't want to grow out of proportion. back to compound for tricep - dips. will do them after doing the overhead press so i limit the intensity on the dips.
* high rep seated cable rows for conditioning work. i feel very bloated after the high reppers. i'm on 5-10g creatine per day and 10-20g bcaa per workout. micronized creapure taken with a tablespoon straight to the mouth and gargled with a sip of apple juice.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 8x5 sets
seated calf raises soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
seated cable rows supinated ez grip bar 90lb 10x1 set

* did very high volumes of standing press today. shoulders feeling good.

Mon Nov 14

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
seated cable rows supinated ez grip bar 90lb 10x1 sets | 120lb 10x1 sets | 150lb 5x2 sets | 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
bw dips 10x2 sets

* don't like the 8 rep sets. takes too much time to recover. i'm back to 5x8 sets this morning for shoulder work. 2-3 min rest. just enough time alternating the overhead press and the cable rows.
* dips starting to feel natural again. a little wider than shoulder width because i have very long arms.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x4 sets | 125lb 5x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
seated cable rows supinated ez grip bar 120lb 10x4 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets | 20x1 sets

Tue Nov 15

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x4 sets
standing one arm cable rows 100lb 5x1 sets | 75lb 10x1 sets
seated cable rows supinated ez grip bar 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x8 sets
standing one arm cable rows 100lb 5x1 sets 
seated calf raises soleus 6x45lb 10x1 sets | 6x45lb 5x2 sets
bw dips 10x2 sets

* my left hand imbalance was showing on the 6th set up on the overhead pressing. the bar was going up right side first after the midway sticking point.

Wed Nov 16

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x2 sets
standing one arm cable rows 100lb 5x2 sets | 90lb 5x8 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets

* feeling good with the one arm cable rows bracing with the non-pulling arm. the movement feels more comfortable for upperbody horizontal pull than the hammerstrength machine, but it takes a long time to do them because i cannot just camp there in the cable station and take both pulleys for myself (left and right side). i take both sides when nobody is waiting but whenever somebody asks, i just go do 1 side at a time.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x2 sets
one arm db bent over row 90lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
bw dips 10x2 sets

Thur Nov 17

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 5x4 sets | 100lb 5x4 sets | 110lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 20x2 sets

Fri Nov 18

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 5x2 sets | 90lb 10x4 sets
dips 50lb 5x4 sets

* resting the overhead press and doing more dips. the 50lb felt very good. will get to 70-90lb

Sat Nov 19

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 10x4 sets
dips 50lb  7x3 sets | bw 20x1 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x4 sets

* will use a 3 or 6 set of 7reps in the small compounds to progress. the 10 reppers are too mentally draining. will go 95-100lb x7 reps on the rows next time. same as the calf raises. bw movement can stay at 10-20 reps because the resistance is very light and the reps are quick.

651
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: November 10, 2016, 10:53:48 pm »
Quote from: Flander on November 10, 2016, 04:48:36 am
You look broad like a barndoor. Damn.  :strong:

thanks. my favorite combo for really thickening the back is heavy sets of single arm machine or db rows, and high volumes of moderate-light cable rows. and chins. weighted chins.

652
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 06, 2016, 09:33:50 pm »
Nov 6-12, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  196-200lb

Sun Nov 6

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
one arm cable upright rows 30lb 10x2 sets | 40lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins bw 10x1 sets

* 345x5s are very easy now. this is my new 315. will try 345x10 soon. all paused reps.

Mon Nov 7

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets
one arm cable rows 100lb 5x2 sets
one arm cable upright rows 40lb 10x1 sets | 50lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins 90lb 3x1 sets | bw 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 50lb 5x2 sets
lat pulldown wide grip 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins 90lb 3x1 sets | bw 10x1 sets

Tue Nov 8

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets
one arm cable rows 50lb 5x1 sets | 60lb 5x1 sets | 70lb 5x1 sets
one arm cable upright rows 40lb 5x2 sets
chins 90lb 2x1 sets | bw 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets | 105lb 10x4 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Wed Nov 9

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 105lb 10x4 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 105lb 10x4 sets
tricep rope pressdown one arm 40lb 10x1 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Thur Nov 10

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
one arm tricep pulldown rope 20lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Fri Nov 11

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
one arm tricep pulldown rope 15lb 10x2 sets | 20lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Nov Nov 12

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets


653
Sports Discussion / Re: Go! Cubs Go!
« on: November 03, 2016, 11:53:16 am »
this might have been the only good thing that happened to chicago in a long time   ;D

they were also so close to being beat by a home run on the last play.

654
Sports Discussion / Go! Cubs Go!
« on: November 03, 2016, 01:02:09 am »
down 3-1 in a best of 7 series.  wins the world series in game 7 in extra innings..

whattagame.  :headbang:

<a href="http://www.youtube.com/watch?v=A9XtDyDUjIU" target="_blank">http://www.youtube.com/watch?v=A9XtDyDUjIU</a>

655
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: October 31, 2016, 10:54:19 pm »
Quote from: adarqui on October 31, 2016, 04:52:53 pm
^^ back loox hyooge.

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.





656
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: October 31, 2016, 10:40:05 am »
Quote from: adarqui on October 28, 2016, 02:08:03 pm
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.



657
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2016, 09:58:41 am »
Oct 30 - Nov 5, 2016

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.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x2 sets | 125lb 10x1 sets   
chins 70lb 5x1 sets
one arm cable upright rows 60lb 5x2 sets | 70lb 5x2 sets 
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

* did all the squat sets with 2 min quick breaks. leg day at the gym and a lot of people were waiting on me. still felt alright.

Wed Nov 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets | 125lb 5x1 sets | 105lb 10x1 sets
seated calf raise soleus 5x45lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x4 sets | 5x45lb 5x2 sets | 4x45lb 10x2 sets
hammerstrength iso row narrow grip neutral 3x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

* bw 196lb overhead press now recovered.

Thur Nov 3

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.

Fri Nov 4

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Nov 5

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
bw chins 10x1 sets


658
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 23, 2016, 09:29:30 pm »
Oct 23-29, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  196-198lb

Sun Oct 23

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets | 315lb 5x1 sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x4 sets
one arm cable upright rows 55lb 10x4 sets
seated calf raises soleus 5x45lb 20x1 sets

Mon Oct 24

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 55lb 10x2 sets
one arm cable rows 70lb 10x2sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 125lb 10x4 sets
bw chins 20x1 sets
hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

* 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.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x4 sets
chins bw 20x1 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

Wed Oct 26

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x4 sets | 125lb 10x4 sets
one arm cable upright rows 55lb 10x2 sets

afterrnoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x2 sets
seated calf raises soleus 5x45lb 10x2 sets

Thur Oct 27

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 55lb 10x1 sets
one arm cable rows 70lb 10x1 sets
bw chins 20x1 sets

Fri Oct 28

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
standing barbell over head press 145lb 5x4 sets | 125lb 10x4 sets
bw chins 20x1 sets
seated calf raises soleus 5x45lb 20x1 sets

* 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


659
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 17, 2016, 10:29:23 am »
you are under a lot of stress to be craving so much carbs. take it easy before you bloat up, get heavy and lift weaker. then you go mental.  ;)

660
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 16, 2016, 10:54:04 am »
Oct 16-22 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  198-200lb

Sun Oct 16

morning
paused full squats 315(1,1,1)-365-405 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x2 sets ~ 4x45lb 5x2 sets | 5x45lb 5x2 sets 
standing barbell over head press 135lb 5x4 sets ~ 115lb 5x4 sets
seated calf raise solues 6x45lb 5x2 sets ~ 5x45lb 5x2 sets
one arm cable upright rows 30lb 10x1 sets | 40lb 10x1 sets | 50lb 10x1 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

afternoon
paused full squats 315-365-405 | 405lb 1x1 sets
standing barbell over head press 135lb 5x4 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets | 7x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 5x1 sets
one arm cable upright rows 50lb 5x2 sets | 40lb 10x4 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.

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 10x1 sets | 4x45lb 20x1 sets

Wed Oct 19

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

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 95lb 10x2 sets | 105lb 10x2 sets
seated calf raises soleus 5x45lb 20x1 sets

Fri Oct 21

afternoon
paused full squats 315x3-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x2 sets | 95lb 10x2 sets
one arm cable upright rows 50lb 10x2 sets

Sat Oct 22

afternoon
paused full squats 315x3-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x4 sets
one arm db row 100lb 5x2 sets
one arm cable upright rows 50lb 10x2 sets | 55lb 10x1sets | 60lb 10x1 sets

* bw 196 and still strong today on a worknight. woot.

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