no offense to the cavs fans here, but IMO the cavs of 2015 will beat the cavs of 2016. a lot better defense and lebron james is more beast.
i dont see the warriors dropping a game on the road. clay and curry will really try to put out a good game soon.. otherwise livingston might get the finals mvp. boo. clay deserves it for killing okc by himself.
morning paused full squats 315s-365-405 | no pause 365x5 chins neutral 50lbx10 dips bw x10 | 50lb x5
*bw getting steady at dry 186lb. 365x5 routine now even at morning workouts. still not convincing enough to attempt double sets. will make it but will tire too fast and not recover after naps.
afternoon paused full squats 315s-365-405 | no pause 365x5 chins neutral 50lbx10 dips bw x5,5,5 | 50lb x5
* dips/chins - i'm lasting longer with weighted daily x5 reps than doing bw 20-40 reps. i don't tenderize my left elbow even with the 50lbx5 weighted dips. i'm beginning to like dips again. this is my favorite upperbody push years back until last year when i went with bw x20-40 and eventually got my left elbow tender. i will progress the weighted dips to 70/90lb x5s for daily work. 50lbs is not heavy. just some adaptation work before i bring the intensity.
Mon Jun 6
morning paused full squats 315s-365-405 | no pause 385x5 chins neutral 70lbx5 dips 50lb x5 standing calf raises 400lb x5,5,5,5
* bw still at 186lb but felt extra thick this morning. decided to increase my back off set to 385 instead of doing double sets of 365. i already forgot how good i am in doing multi reps. did 2-3 breaths in between the reps and the 5th 385 was still not very heavy. doing sets of 5 is working nicely. enough to challenge me and not too much to overcome my recovery. * whenever i get my bw to 188-192, il increase my top paused single to 425-440lb. 385x5 everyday will bring me good things in a few weeks. * i'm wearing my compression tights now while sleeping/resting. seems to help with my quad recovery
afternoon paused full squats 315s-365-405 | no pause 385x5 chins neutral 50lbx10
Tue Jun 7
morning paused full squats 315s-365-405 | no pause 385x5 chins neutral 70lbx5 dips 50lb x5 standing calf raises 400lb x5,10
afternoon paused full squats 315s-365-405 | no pause 385x5 chins neutral 90lbx4
* not very long now until i get my quads thick enough for daily backoffs of 405x5. caloric excess and better sleep on my non-work days is working nicely.
Wed Jun 8
paused full squats 315s-365-405 | no pause 385x5 chins neutral 70lbx5 standing calf raises 400lb x10
Thur Jun 9
morning paused full squats 315s-365-405 | no pause 385x5 chins neutral 70lbx5 standing calf raises 400lb x10 dips bw x5
afternoon paused full squats 315s-365-405 | no pause 405x5 chins neutral 70lbx5
* 188lb bw after pre-workout protein shake. got lots of sleep because of a wed daytime meeting. skipped the double workouts on wed but got back to night schedule sleep pattern by sleeping twice. worked nicely for this afternoon. hit 405x5 without much fighting on the last rep. * even with a non-near max 405x5 no-pause, i am still not strong/aggressive enough to use 425/440lb for a top paused rep. the paused 405 concentric still does not feel fast yet. i know the feeling of a paused 405 that will surely get me a paused 455lb. i successfully got all 7 paused 475x1 just by feel of the 405. i need more bodyweight.
Fri Jun 10
paused full squats 315s-365-405 | no pause 405x2 dumbell inclined press 40lbx5, 50lbx5, 60lbx5
* only got 6.5hr sleep. did not recover well after the 405x5. could have gotten 405x3 but will tire fast. will be strong again tmrw. last work night later
* the 405x5 today was heavier than usual. recovering from work nights. will most likely be stronger tmrw. adding more upperbody push to balance things.
Felt pretty good after this workout too. I did this in the AM before work. After work I start my league game. Let's see how high I'll jump. Wish my squat was still at 455 level but... 415 will do for now. I have a feelign weekly basketball may bring it back up quickly. I mean, sprinting and max effort jumps are pretty plyometric. There's no way I lost muscle so fast to drop from 455 to 415. It's gotta be the CNS.
league games + squat fatigue = no more 455 until you get into another squat centric routine.
morning paused full squats 315s-365-405 | no pause 315x5 chins neutral 50lbx10
afternoon paused full squats 315s-365-405 | no pause 345x5 chins neutral 50lbx10 seated hammerstrength shoulder press 45+25lb x10
* change of plan a little. will bulk back up to ~ 188-192lb or whatever weight i can while still holding onto 8%BF. planing a trip to hawaii. cannot look like a twig on this summer vacation. * will gain weight by adding more protein shake, eggs and still go with my staple diet - grilled chicken breast + brown rice + costco kale salad kits.2 * added the x5 backoff sets. these really get me thicker fast. also makes my other little lift more effective.
Mon May 30
morning paused full squats 315s-365-405 | no pause 345x5 chins neutral 50lbx10 bw dips x10,10
* been eating an extra 10 eggs a day + boiled potato + feta cheese combo. goal of 190-192lb lean weight by end of june. i'll probably overshoot by third week and lean down by the 4th.
afternoon paused full squats 315s-365-405 | no pause 365x5 chins neutral 70lb x5,5
* 70lb x5s weighted chins a lot easier on fatigue compared to 50x10s. my weight gaining routine is working. i'm getting so much stronger already. i'm 425 paused strong this morning already. will do 2 sets of 5s with the backoffs soon.
bw 184lb afternoon paused full squats 315s-365-405 | no pause 365x5 chins neutral 70lb x5 bw dips x10
* tired today with the 365x5. good that i will get a long rest before i lift again tmrw night. will continue with caloric surplus.
Thur Jun 2
bw 186lb paused full squats 315s-365-405 | no pause 365x5 chins neutral 70lb x5 bw dips x10
* i'm usually weakest on thursdays because of extended awake time from first day of night shift work but not today. i just ate a lot more and felt thicker this afternoon. still doing the back off 365x5s. when i get to 188-192bw, i'll most likely move up to 385-405x5 and hold it there again until i pile up more BW. (and not a lot of fat)
Fri Jun 3
bw 186lb paused full squats 315s-365-405 | no pause 345x5 bw dips x10,10
* very strong this afternoon. thought about at double set of 5s on 365 but will get more sleep and another caloric excess day. i'm still adjusting from the end of work night.
bump for some seated calf work. feels like full ROM when i'm doing them but ROM looks weak on vid. could be that the foot rests are angled. i'm not pushing straight up. its slanted a bit.. i also noticed the jerking motion towards the top ROM. thats when i'm really trying to squeeze the calves and really get max plantar flexion.
* traps are 100% for the last few days now. i'm skipping 405 on some days because i will put too much effort to pause rep it at that time due to a combination of lack of very good sleep (i still get 6-7+hrs), schedule shift change and my lower bodyweight+IF diet. i cheat somedays when i feel that i'l be weaker by eating before a workout. * i ate before workout this morning and feel noticeably stronger. consistent on my 50lbx10 chins and will use this until it feels very light.
* bw still in the lean 180-182lb. getting consistent in eating a half boiled potato with feta cheese pre workout. helps a ton. i could have 425 this morning already. i'm consistent again. will stop doing other things that break me until i get good momentum going again.
afternoon paused full squats 315s-365-405 calf raises seated 7x45lb x5,5 | 6x45lb x10 chins neutral 50lbx10 push up x10,10
* 6x45lb plates on the seated calf machine got a lot easier to rep to 10 by doing them today as backoff sets after the 7plates x5s. will continue with this loading. the calf machine can take 1 more 45lb plate up to 8 total. i got room to grow. * a few more days of pain free workouts and i'l add the jump squats again.
* getting stronger in the 50lb weighted chins even when doing 10s daily. when i feel ready, i'll add another 10 for double sets of 10s per workout. * bw 180lb but a lot stronger lately from eating a boiled potato+feta cheese pre workout.
* this newish standing calf machine at work has massive shoulder pads and feel very comfortable to use. max stack at 400lb so i'll probably do them high volumes.
Thur May 26
paused full squats 315s-365-405 standing calf raises hammer strength machine 300lbx10 standing overhead trap bar press 105lbx10
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