781
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 08, 2016, 10:09:10 am »You look fucking huge lately.
you get what you put in..
look at that log.. damn tonnage everywhere
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you get what you put in..
look at that log.. damn tonnage everywhere
782
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 06, 2016, 02:36:28 pm »
Mar 6-12, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Mar 6
morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10
afternoon
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10
dips bw x20
* getting leaner lately. no work for 5 weeks now. i have this week left on vacation and be back on the work force again on march 16.
* i'll be bringing up the volumes of the jump squats for conditioning and ultimately max SVJ testing. the kaiser speed squats on the other gym is very CNS consuming. need better coaching for that.
* im doing jump squats with resets on the first set and focus more on jump height. the 2nd set is continuous and focuses more on quick drops and transitions. jump height here not a factor. goal is continuous squat jumps with 135lb smoothly.
Mon Mar 7
morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10
dips bw x20
* found a good SVJ mark on the other 24hr gym that did not have a bball court. used a hanging air duct. im still jumping good.
* left elbow still a little broken from the 90lb chins with stupid volumes i did a few weeks back. can still 20 rep bw dips - the tenderness is not as bad as before when i had my chin ROM cut a bit.
afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20
* kept the jump squats to rhythmic without any effort for peak jumps. i can squeeze in more volumes before i eventually burn out. SVJ improving.
Tue Mar 8
morning
315s-365
jump squat 45lb x10,10,10
SVJ x4
* BW 184-186lb. the squat jump volumes are calorie heavy. i was not happy about the 365 being a bit heavier this morning. i'l put too much effort to pause the 405 so i just skip it.
* will hold 184lb the leanest for now. it'll just be a matter of days before my face shrinks from the fat loss.
* did a bw chin and the left arm still feels not ready. will give it more rest days.
afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20
* did not do any caloric excess and was still lighter than usual. meal timings become important for workouts. i cannot easily pause the 405 tmrw morning at 9am if my last meal is at 7pm tonight.
Wed Mar 9
morning
315s-365-405
jump squat 45lb x8,8,8 | 95lb x4,4 | 135lb x2,2
SVJ x2
one arm cable rows 75lb x10
afternoon
315s-365-405
jump squat 135lb x2,2,2,2
SVJ x4
one arm cable rows 75lb x20
* BW 186lb. 405 was easy. added midday nap to compensate for lower bw and more volumes of jumps.
Thur Mar 10
morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20
* right upperback beat from the loaded jump squats. rest for now. BW 184lb but was strong this morning. cheated a little by taking a protein shake pre workout to break the fast.
* added the ab routine on log. looks very empty if i rest the upperbody. i use a 25lb db behind the head and use the situp bench on highest setting.
afternoon
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20
* thought about the db shoulder press but left elbow does not feel 100% yet. skip the jumping. need to refresh a little.
Fri Mar 11
morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20
afternoon
315s-365-405
weighted situps 25lb x20
seated alt db shoulder press 50lbx10 | 55lbx10
Sat Mar 12
morning
315s-365-405
one arm cable rows 75lb x10
situps 25lb x20
afternoon
315s-365-405
jump squats 45lb x10,10
SVJ x2
situps 25lb x20
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Mar 6
morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10
afternoon
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10
dips bw x20
* getting leaner lately. no work for 5 weeks now. i have this week left on vacation and be back on the work force again on march 16.
* i'll be bringing up the volumes of the jump squats for conditioning and ultimately max SVJ testing. the kaiser speed squats on the other gym is very CNS consuming. need better coaching for that.
* im doing jump squats with resets on the first set and focus more on jump height. the 2nd set is continuous and focuses more on quick drops and transitions. jump height here not a factor. goal is continuous squat jumps with 135lb smoothly.
Mon Mar 7
morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10
dips bw x20
* found a good SVJ mark on the other 24hr gym that did not have a bball court. used a hanging air duct. im still jumping good.
* left elbow still a little broken from the 90lb chins with stupid volumes i did a few weeks back. can still 20 rep bw dips - the tenderness is not as bad as before when i had my chin ROM cut a bit.
afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20
* kept the jump squats to rhythmic without any effort for peak jumps. i can squeeze in more volumes before i eventually burn out. SVJ improving.
Tue Mar 8
morning
315s-365
jump squat 45lb x10,10,10
SVJ x4
* BW 184-186lb. the squat jump volumes are calorie heavy. i was not happy about the 365 being a bit heavier this morning. i'l put too much effort to pause the 405 so i just skip it.
* will hold 184lb the leanest for now. it'll just be a matter of days before my face shrinks from the fat loss.
* did a bw chin and the left arm still feels not ready. will give it more rest days.
afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20
* did not do any caloric excess and was still lighter than usual. meal timings become important for workouts. i cannot easily pause the 405 tmrw morning at 9am if my last meal is at 7pm tonight.
Wed Mar 9
morning
315s-365-405
jump squat 45lb x8,8,8 | 95lb x4,4 | 135lb x2,2
SVJ x2
one arm cable rows 75lb x10
afternoon
315s-365-405
jump squat 135lb x2,2,2,2
SVJ x4
one arm cable rows 75lb x20
* BW 186lb. 405 was easy. added midday nap to compensate for lower bw and more volumes of jumps.
Thur Mar 10
morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20
* right upperback beat from the loaded jump squats. rest for now. BW 184lb but was strong this morning. cheated a little by taking a protein shake pre workout to break the fast.
* added the ab routine on log. looks very empty if i rest the upperbody. i use a 25lb db behind the head and use the situp bench on highest setting.
afternoon
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20
* thought about the db shoulder press but left elbow does not feel 100% yet. skip the jumping. need to refresh a little.
Fri Mar 11
morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20
afternoon
315s-365-405
weighted situps 25lb x20
seated alt db shoulder press 50lbx10 | 55lbx10
Sat Mar 12
morning
315s-365-405
one arm cable rows 75lb x10
situps 25lb x20
afternoon
315s-365-405
jump squats 45lb x10,10
SVJ x2
situps 25lb x20
783
Nutrition & Supplementation / Re: IF, Meal Frequency, Meal Timing and Training
« on: March 03, 2016, 10:07:01 am »
no morning breakfast.
2 full meals a day after workouts. 1:3 carb protein. rice.grilled salmon.chicken.pork.greens.
1:2 carb protein on bulking and heavy volume training. more eggs on bulking.
2 full meals a day after workouts. 1:3 carb protein. rice.grilled salmon.chicken.pork.greens.
1:2 carb protein on bulking and heavy volume training. more eggs on bulking.
784
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 03, 2016, 10:00:16 am »Kingfish you indeed have FREAKISH genetics, but if you don't mind me asking, what were your starting SVJ numbers before you starting lifting? I just want to see what can be accomplished through hard work. Thanks!
thanks.
before lifting, there was already road biking since i was 10 yrs old that gave me very thick quads. SVJ at mid 20s.
i remember because the bball net had 3 colors and i can standing jump the bottom of the top color.
lol talking about genetics with a geneticist.
relax. i'm just mentally tough. i can take a lot of beating. i'll keep on going.
785
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 01, 2016, 10:07:23 am »<a href="http://www.youtube.com/watch?v=hmcXhbZBv6w" target="_blank">http://www.youtube.com/watch?v=hmcXhbZBv6w</a>
good form.
eat more and lift 200kg.
786
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 28, 2016, 04:14:42 pm »
Feb 28 - Mar 6, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 28
morning
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10
dips bwx20
* building the upperbody push (shoulder/tris) with single arm alternating press. maybe this time, i will really not tense the lowerback because of the added stability from the non-moving weight. i was able to get 60lb dbs 10 reps easily on the right arm, 8 on the left doing them alternating - 10 right, left on hold. then break. 10 left while right is on hold. works so far. i was at 80lb db shoulder press before i stopped due to fatigue of the lowerback.
* need more upperbody push volumes because my 90lb weighted chins is pulling away. need little balance. i can do 5-6 reps on chins if i rest more and dont do them as often.
afternoon
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10,10
Mon Feb 29
morning
315s-365-405
chins 90lb x3
standing alternate db shoulder press 50lb x10,10
* doing so many different things for the upperbody push. i can't make up my mind on which movement do. dbs feel most natural. its either seated or standing. it has to be alternating for lowerback fatigue. the hammerstrength machine could use a little more bottom ROM hence the use of dbs instead.
afternoon
315s-365-405
315x16 no-pause
chins 90lb x4,3
standing alternate db shoulder press 50lb x10,10
* could have done 18 reps and really fight for 20 on 315s. took it easy and stopped at 16. saved the 20s for tmrw or the next. bw 188 at gym. 315x20 back to back days before at low 190s bw.
Tue Mar 1
morning
315s-365-405
chins 90lb x3
seated alternate db shoulder press 50lb x10
dips bw x20
afternoon
315s-365-405
chins rest 1
seated alternate db shoulder press 50lb x10,10,10,10
dips rest 1
* building up volumes of the upperbody push by seated db shoulder press. legs too sore to do more 315 volumes. need 2 sets of sleep for this to work. i only had a straight 9 hr last night. still on vacation mode with 2 more weeks left.
Wed Mar 2
morning
315s-365-405
chins 90lb x2
seated alternate db shoulder press 60lb x10
dips bw x0 rest
* weighted chins now tired. need to take time off. left shoulder tender a bit. nothing broken. db shoulder press still improving.
* squats with really domd. quads feel good for singles. the soreness makes my legs feel thicker. could 425 this morning.
afternoon
315s-365-405
chins 90lb x0
seated alternate db shoulder press 60lb x8,6 | 65lb x6
Thur Mar 3
morning
315s-365-405
dips bw x20
afternoon
315s-365-405
chins 90lb x3
seated alternate db shoulder press 60lb x8,6,6
Fri Mar 4
morning
315s-365-405
315x4 no-pause
chins 90lb x3
dips bw x20
one arm cable rows 75lb x10
afternoon
315s-365-405
squat jumps 45lb x8,8 | SVJ x6
seated db shoulder press alt. 60lb x8
dips bw x20
one arm cable rows 75lb x10,10
* SVJs drills with double hand rim grabs. bw 188lb. both palm at rim for 35"+. need to be ampd with pickup games for clean dunks.. but i'm getting to old for that. lol. maybe some other time.
Sat Mar 5
morning
315s-365-405
dips bw x20
one arm cable rows 75lb x10,10
* resting the vertical pulls. got excited with the weighted chins. horizontal pulls with cable rows feel good. really focusing on pulling with the elbow and taking the full ROM - wrist to shoulder with elbows all the way pulled. a quarter row is too much waste of time.
afternoon
315s-365-405
dips bw x20
one arm cable rows 75lb x20
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 28
morning
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10
dips bwx20
* building the upperbody push (shoulder/tris) with single arm alternating press. maybe this time, i will really not tense the lowerback because of the added stability from the non-moving weight. i was able to get 60lb dbs 10 reps easily on the right arm, 8 on the left doing them alternating - 10 right, left on hold. then break. 10 left while right is on hold. works so far. i was at 80lb db shoulder press before i stopped due to fatigue of the lowerback.
* need more upperbody push volumes because my 90lb weighted chins is pulling away. need little balance. i can do 5-6 reps on chins if i rest more and dont do them as often.
afternoon
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10,10
Mon Feb 29
morning
315s-365-405
chins 90lb x3
standing alternate db shoulder press 50lb x10,10
* doing so many different things for the upperbody push. i can't make up my mind on which movement do. dbs feel most natural. its either seated or standing. it has to be alternating for lowerback fatigue. the hammerstrength machine could use a little more bottom ROM hence the use of dbs instead.
afternoon
315s-365-405
315x16 no-pause
chins 90lb x4,3
standing alternate db shoulder press 50lb x10,10
* could have done 18 reps and really fight for 20 on 315s. took it easy and stopped at 16. saved the 20s for tmrw or the next. bw 188 at gym. 315x20 back to back days before at low 190s bw.
Tue Mar 1
morning
315s-365-405
chins 90lb x3
seated alternate db shoulder press 50lb x10
dips bw x20
afternoon
315s-365-405
chins rest 1
seated alternate db shoulder press 50lb x10,10,10,10
dips rest 1
* building up volumes of the upperbody push by seated db shoulder press. legs too sore to do more 315 volumes. need 2 sets of sleep for this to work. i only had a straight 9 hr last night. still on vacation mode with 2 more weeks left.
Wed Mar 2
morning
315s-365-405
chins 90lb x2
seated alternate db shoulder press 60lb x10
dips bw x0 rest
* weighted chins now tired. need to take time off. left shoulder tender a bit. nothing broken. db shoulder press still improving.
* squats with really domd. quads feel good for singles. the soreness makes my legs feel thicker. could 425 this morning.
afternoon
315s-365-405
chins 90lb x0
seated alternate db shoulder press 60lb x8,6 | 65lb x6
Thur Mar 3
morning
315s-365-405
dips bw x20
afternoon
315s-365-405
chins 90lb x3
seated alternate db shoulder press 60lb x8,6,6
Fri Mar 4
morning
315s-365-405
315x4 no-pause
chins 90lb x3
dips bw x20
one arm cable rows 75lb x10
afternoon
315s-365-405
squat jumps 45lb x8,8 | SVJ x6
seated db shoulder press alt. 60lb x8
dips bw x20
one arm cable rows 75lb x10,10
* SVJs drills with double hand rim grabs. bw 188lb. both palm at rim for 35"+. need to be ampd with pickup games for clean dunks.. but i'm getting to old for that. lol. maybe some other time.
Sat Mar 5
morning
315s-365-405
dips bw x20
one arm cable rows 75lb x10,10
* resting the vertical pulls. got excited with the weighted chins. horizontal pulls with cable rows feel good. really focusing on pulling with the elbow and taking the full ROM - wrist to shoulder with elbows all the way pulled. a quarter row is too much waste of time.
afternoon
315s-365-405
dips bw x20
one arm cable rows 75lb x20
787
Injury, Prehab, & Rehab talk for the brittlebros / Re: Low back pain
« on: February 28, 2016, 01:00:10 pm »My back is really messed up... it wakes me up during the night when I turn on the other side, for example. Thanks for the links, but they're hard to follow/understand.
I think the only thing I can do is step away from training (from gym work) and revert back to my regular, normal, untrained athleticism, 12-inch vert level. I can't imagine my back ever recovering while continuing to train, as bad as it is right now. Wonderful news.
you RVJ peeps eventually retire first. be thankful you don't need to fuse something there for the pain. you won't be able to tie your shoelace anymore if you did .
you have dunk vids. you made it already. move on.
788
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 01:23:52 pm »robotrip + squats = profit
squats were cool. 20 rep+ anything is making my cardio redline.
That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!
this aria gym came close. it had all but a squat rack. the smith they had was not so bad. the bar travel on my squat is nearly vertical. doing it on this smith did not feel very weird.
789
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 21, 2016, 12:44:00 pm »
Feb 21-27, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 21
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
* got respiratory infection from the vegas vacation. body cant handle the smoke/cigar of vegas. was still strong but robitussin is making me drowsy a bit. i pushed thru with caffeine. i'm sleeping 10-12hr for the last 3 days recovering from this virus.
Mon Feb 22
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
Tue Feb 23
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
seated calf raise soleus 5x45lb 10,10 | 6x45lb 6,6,4
Wed Feb 24
morning
315s-365-405
chins bwx20
dips bwx20
* still taking expectorant for congestion. feeling crap on high reps. other than that, im ok. vacation is good. still got 3 weeks left. sleeping at night time straight 7-8hrs works. lean and repeatable 405s for now.
afternoon
315s-365-405
chins bwx20
dips bwx40
Thur Feb 25
morning
315s-365-405
chins bwx20
afternoon
315s-365-405
chins bwx20
bw dipsx40
Fri Feb 26
morning
315s-365-405
chins bwx20ep dips bwx20
* will add more mass to the upperbody with more consistent weighted chins/dips. my left elbow is not broken at all and does not get strained from the dips after i figured out that i was doing them too narrow.
*bw still lean at 186-188lb. i will do a paused 425-440 later if i still feel this strong. the congestion is almost gone.
afternoon
315s-365-405
chins 90lb x3,3
dips 90lb x4,3,3
one arm cable rows 75lbx10
* did not feel that the 405 was fast enough to use 440lb. no drive at this time to fight with a weight. the 90lb weighted uppbody push/pull felt good. will limit consecutive days of weighted upperbody work so i dont get broken.
Sat Feb 27
morning
315s-365-405
chins 90lb x3,3
dips bwx20
seated shoulder db press 45lb x10
afternoon
315s-365-405
chins 90lb x3
seated shoulder db press 50lb x10, 60lb x4,4,2
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 21
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
* got respiratory infection from the vegas vacation. body cant handle the smoke/cigar of vegas. was still strong but robitussin is making me drowsy a bit. i pushed thru with caffeine. i'm sleeping 10-12hr for the last 3 days recovering from this virus.
Mon Feb 22
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
Tue Feb 23
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
seated calf raise soleus 5x45lb 10,10 | 6x45lb 6,6,4
Wed Feb 24
morning
315s-365-405
chins bwx20
dips bwx20
* still taking expectorant for congestion. feeling crap on high reps. other than that, im ok. vacation is good. still got 3 weeks left. sleeping at night time straight 7-8hrs works. lean and repeatable 405s for now.
afternoon
315s-365-405
chins bwx20
dips bwx40
Thur Feb 25
morning
315s-365-405
chins bwx20
afternoon
315s-365-405
chins bwx20
bw dipsx40
Fri Feb 26
morning
315s-365-405
chins bwx20ep dips bwx20
* will add more mass to the upperbody with more consistent weighted chins/dips. my left elbow is not broken at all and does not get strained from the dips after i figured out that i was doing them too narrow.
*bw still lean at 186-188lb. i will do a paused 425-440 later if i still feel this strong. the congestion is almost gone.
afternoon
315s-365-405
chins 90lb x3,3
dips 90lb x4,3,3
one arm cable rows 75lbx10
* did not feel that the 405 was fast enough to use 440lb. no drive at this time to fight with a weight. the 90lb weighted uppbody push/pull felt good. will limit consecutive days of weighted upperbody work so i dont get broken.
Sat Feb 27
morning
315s-365-405
chins 90lb x3,3
dips bwx20
seated shoulder db press 45lb x10
afternoon
315s-365-405
chins 90lb x3
seated shoulder db press 50lb x10, 60lb x4,4,2
790
Basketball / Re: 2015-2016 NBA Dunk Contest: Needs its own thread
« on: February 14, 2016, 06:00:51 pm »https://streamable.com/7dyb
This mix was beautiful
from the mix alone, it was clearly gordon's night.
791
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 14, 2016, 05:54:22 pm »how'd your sister do in that marathon? I remember her doing it before.. does she do it every year? beast.
pc
mid 3hrs PR but chilling for 4hr today. were going disneyland and vegas. just added the marathon for another tour of LA. her at finish line looking for her idol kara
https://www.facebook.com/1544176665814596/photos/a.1544225472476382.1073741828.1544176665814596/1751135191785408/?type=3&theater
792
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 14, 2016, 12:53:51 pm »
Feb 14-20, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 14
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
* found another 24hr branch at cypress with older equipment. felt right at home. chin station also is bare metal. stronger grip and the 20 went up even easier. dips not a problem anymore. no more tenderness. just have to make sure not to go too wide.
Mon Feb 15
morning
315s-365-405
chins bwx20
dips bwx20,20
Tue Feb 16
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips x20,20
* lifted this afternoon at aria in las vegas. very fancy gym. surprised it had most of the good machines and free weights. did squats in the smith. 24hr fitness tmrw. rush hr right now and need quick gym time before buffet#1.
Wed Feb 17
morning
315s-365-405
chins bwx10,10,10 (1 set at wide neutral, 2sets at palms up)
* older 24hr fitness by tropicana ave, las vegas. good equipment but oly bar sucks. bearings are sticky. bar digs in more on traps.
aria gym at las vegas. fanciest gym i've used. sucks to have most things but a squat rack.
poor squat had to do with this. did not bother with adistar. chucks and 5lber works.
afternoon
315s-365-405
chins bwx20 neutral
Thur Feb 18
morning
315s-365-405
one arm cable rows 75lb x10,10
bw chins x20
bw dips x10,20
Fri Feb 19
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
one arm cable rows 75lbx10
dips bwx40
seated calf raise soleus 5x45lb x10,10
Sat Feb 20
morning
315s-365-405
chins bwx20
dips bwx20
seated calf raise soleus 5x45lb x10
afternoon
315s-365-405
chins bwx20
dips bwx40
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 14
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
* found another 24hr branch at cypress with older equipment. felt right at home. chin station also is bare metal. stronger grip and the 20 went up even easier. dips not a problem anymore. no more tenderness. just have to make sure not to go too wide.
Mon Feb 15
morning
315s-365-405
chins bwx20
dips bwx20,20
Tue Feb 16
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips x20,20
* lifted this afternoon at aria in las vegas. very fancy gym. surprised it had most of the good machines and free weights. did squats in the smith. 24hr fitness tmrw. rush hr right now and need quick gym time before buffet#1.
Wed Feb 17
morning
315s-365-405
chins bwx10,10,10 (1 set at wide neutral, 2sets at palms up)
* older 24hr fitness by tropicana ave, las vegas. good equipment but oly bar sucks. bearings are sticky. bar digs in more on traps.
aria gym at las vegas. fanciest gym i've used. sucks to have most things but a squat rack.
poor squat had to do with this. did not bother with adistar. chucks and 5lber works.
afternoon
315s-365-405
chins bwx20 neutral
Thur Feb 18
morning
315s-365-405
one arm cable rows 75lb x10,10
bw chins x20
bw dips x10,20
Fri Feb 19
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
one arm cable rows 75lbx10
dips bwx40
seated calf raise soleus 5x45lb x10,10
Sat Feb 20
morning
315s-365-405
chins bwx20
dips bwx20
seated calf raise soleus 5x45lb x10
afternoon
315s-365-405
chins bwx20
dips bwx40
793
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 07, 2016, 02:41:03 pm »
Feb 7-13, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 7
morning
315s-365-405
chins bwx20
afternoon
315s-365-405
squat jump 45lbx8x8, 95lbx4
SVJx2
dips bwx20
Mon Feb 8
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
squat jump 45lbx8,8,8
SVJx4
dips bwx20
Tue Feb 9
morning
315s-365-405
squat jump 45lbx8,8,8
SVJx4
chins bwx20
dips bwx40
afternoon
315s-365-405
chins bwx20
Wed Feb 10
morning
315s-365-405
chins bwx20
dips bwx30
Thur Feb 11
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
dips bwx30,20
Fri Feb 12
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
no-pause 315x8,8
chins bwx20
dips bwx40
* going to LA/vegas trip in the next couple of days. thicker upperbody with dips going very well. will squeeze in some high rep dumbell shoulder press too.
Sat Feb 13
315s-365-405
chins bwx20,10
dips bwx20
* santa ana 24hr fitness got modern machines. do not like hoist equipment. too bulk. too fancy. floor is jello. still strong after 6hr drive with 2hr nap. sister will run LA marathon tmrw.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 7
morning
315s-365-405
chins bwx20
afternoon
315s-365-405
squat jump 45lbx8x8, 95lbx4
SVJx2
dips bwx20
Mon Feb 8
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
squat jump 45lbx8,8,8
SVJx4
dips bwx20
Tue Feb 9
morning
315s-365-405
squat jump 45lbx8,8,8
SVJx4
chins bwx20
dips bwx40
afternoon
315s-365-405
chins bwx20
Wed Feb 10
morning
315s-365-405
chins bwx20
dips bwx30
Thur Feb 11
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
dips bwx30,20
Fri Feb 12
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
no-pause 315x8,8
chins bwx20
dips bwx40
* going to LA/vegas trip in the next couple of days. thicker upperbody with dips going very well. will squeeze in some high rep dumbell shoulder press too.
Sat Feb 13
315s-365-405
chins bwx20,10
dips bwx20
* santa ana 24hr fitness got modern machines. do not like hoist equipment. too bulk. too fancy. floor is jello. still strong after 6hr drive with 2hr nap. sister will run LA marathon tmrw.
794
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 03, 2016, 09:18:09 pm »you have the weirdest job on here.
the most awesome schedule too.. wed to fri nights alternating sat. 3 or 4 work days a week. 7pm-8am.
we make the best PED. www.nutropin.com
795
Injury, Prehab, & Rehab talk for the brittlebros / Re: Low back pain
« on: February 01, 2016, 11:42:55 am »
figure out what you are doing wrong that caused it first. the best treatment is to stop doing more harm to it.
i find "form rolling" using the smith machine bar most effective in digging into the lowerback area.
when i strained my lower back using the calf sled raises too much, i can only sleep flat on my back otherwise the pain wakes me up.
good luck
i find "form rolling" using the smith machine bar most effective in digging into the lowerback area.
when i strained my lower back using the calf sled raises too much, i can only sleep flat on my back otherwise the pain wakes me up.
good luck