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Messages - Kingfish

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826
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 11, 2015, 10:59:27 am »
May 10-16, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 10

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4, x18+6
seated db shoulder press 40lb x10 x10 x10

Mon May 11

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
seated db shoulder press 45lb x10 x10

* i was doing 8-10plates of smith calf raises for 6-10 reps before. doing 3 plates with fuller range of motion is more bang of the buck.. aiming for 24 reps before i add more weight. i was doing the 8plate + before with pause and a good ROM but the 3 plate ROM feels like at least another 1/2" higher.

Tue May 12

315-365-405
315x12 no-pause
calf raise smith 315lb x16+8, x12+8
seated db shoulder press 45lb x10

* felt very strong with the 405, did higher volume with 315s. i was doing 315x16-18 when i was topping out at 455. 16 was doable today. could be 440x1 paused at this  BW194lb.
* left elbow still not 100% but the deload on the chins is helping fast. full ROM already there without any pain.

Wed May 13

315-365-405
315x8 no-pause
calf raise smith 315lb x20+4, x12+8
bw  chins x20

* im doing the chins with both elbows with the same bottom ROM. it was a bit tender before so i was tilting a little at the bottom because i cannot fully extend the left side. 20 was not very difficult. could get to 24 at some point.

Thur May 14

315-365-405
315x4 no-pause

Fri May 15

315-365-405
315x4 no-pause

Sat May 16

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
chins bw x20

827
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2015, 05:52:02 am »
May 3-9, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 3

315-365-405
315x8 no-pause
seated calf raise soleus 4x45lb x16+4

Mon May 4

315-365-405
315x4 no-pause
chins 90lbx2

Tue May 5

315-365-405
315x4 no-pause
chins 90lbx2 bwx20

Wed May 6

315-365-405
315x4 no-pause
calf raise smith 315 x16+4

Thur May 7

315-365-405
315x4 no-pause
calf raise smith 405 x10+6+4.. too heavy to get to 20+ rep.

Fri May 8

315-365-405
315x4 no-pause

Sat May 9

315-365-405
315x4 no-pause

Sun May 10

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4, x18+6
seated db shoulder press 40lb x10 x10 x10

828
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 29, 2015, 12:32:19 pm »
Quote from: LBSS on April 29, 2015, 09:47:23 am
Quote from: Kingfish on April 28, 2015, 01:43:00 am


* left elbow still broken from the dips months ago. cannot do any form of upperbody push without making it tender.

 :( yikes

i hate dips. but when i start doing them, it feels great. then i do daily 30-40s. then i get tennis elbow. will really commit to not doing stupid volumes after my left elbow heals. il give it until july. weighted chins are still not affected.

829
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2015, 01:43:00 am »
April 26 - May 2, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 26

315-365-405
315x4 no-pause
seated calf raise soleus 3x45lb+25lb x24 x20+4
chins 90lbx2

Mon April 27

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb x16+4, 3x45lb+25lb x20+4
chins 90lbx2

Tue April 28

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb 20+4 16+6
chins 90lbx2 bwx20

* left elbow still broken from the dips months ago. cannot do any form of upperbody push without making it tender.

Wed April 29

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb 16+4 12+6

Thur April 30

315-365-405
315x4 no-pause

Fri May 1

315-365-405
315x4 no-pause

Sat May 2

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb x16+4, x12+8

830
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 20, 2015, 10:34:18 am »
April 19-25, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 19

315-365-405
315x8 no-pause
seated calf raise soleus 3x45lb+25lb x24 x18+6
chins 90lbx2, bwx20

Mon April 20

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx19+1

Tue April 21

315-365-405
315x4 no-pause
chins 90lbx2

Wed April 22

315-365-405
315x4 no-pause
chins 90lbx2 bw x19+1

Thur April 23

315-365-405
315x4 no-pause
chins 90lbx2 bw x16+3+1

Fri April 24

315-365-405
315x4 no-pause
chins 90lbx2

Sat April 25

315-365-405
315x4 no-pause
chins 90lbx2
calf raise 3x45lb+25lb x24

 

831
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 15, 2015, 10:29:28 pm »
Quote from: LBSS on April 14, 2015, 12:15:37 pm
do your calves really go up and down in size that much when you're doing raises vs. when you're not?

yes. and i really like the bloatedness when i do them with a bent knee (soleus). it does not tire my lowerback from supporting heavy weights.

the soleus gets sore but it seems to not have anything to do with walking as much as the gastrocs.

832
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2015, 11:47:31 am »
April 12-18, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 12

315-365-405
315x8 no-pause
seated calf raise soleus 3x45lb+25lb x24
chins 90lbx2, bwx20

Mon April 13

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx20

Tue April 14

315-365-405
315x8 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx20

Wed April 15

315-365-405
315x4 no-pause
chins 90lbx2, bwx20

Wed April 15

315-365-405
315x4 no-pause
chins 90lbx2, bwx20

Thur April 16

315-365-405
315x4 no-pause
chins 90lbx2

Fri April 17

315-365-405
315x4 no-pause
chins 90lbx2

Sat April 18

315-365-405
315x4 no-pause
chins 90lbx2


833
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 05, 2015, 12:29:05 pm »
April 5-11, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 5

315-365-405
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4
chins 90lbx2, bwx20

* will add drop sets to the calf raises. i get most massive calves when i hit the top ROM with a pause. no point in using a lot of weight if the calves dont get big because more weight usually means you lose the top ROM very fast.. or for most people, dont even get there at all.

Mon April 6

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb 24,18+6 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

Tue April 7

315-365-405 +40
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

* BW194lb. added more carbs with brown rice for the last couple of days. felt very thick this morning. could have gotten 440 today. the paused 405 went up without any hiccups. no 455 because the bar speed is not convincing but a 440 is possible.

Wed April 8

315-365-405
315x8 no-pause
chins 90lbx2

* resting the chins. my company gym that i use wed-fri has rubber grips and make it harder for me to do the weighted chins. prefer just the metal bar so i can really grip it good.

Thur April 9

315-365-405
315x4 no-pause
chins 90lbx0 rest 1
dips bwx10

Fri April 10

315-365-405
315x4 no-pause

Sat April 11

315-365-405
315x4 no-pause
seated calf raise soleus 3x45lb+25lb x24
chins 90lbx2 bwx20



834
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 29, 2015, 12:10:26 pm »
Mar 29 - April 4, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun Mar 29

315-365-405
315x4 no-pause
seated calf raise 3x45+10lb 24,24
chins 90lbx2, bwx20

* the deload on the chins using 90lbx2 for days got me strong for the last 2 days. got 20 straight bw chins on back to back days.

Mon Mar 30

315-365-405
315x4 no-pause
seated calf raise 3x45+10lb 24,24
chins 90lbx2, bwx20

Tue Mar 31

315-365-405
315x4 no-pause
seated calf raise 3x45+15lb 24,24
chins 90lbx2, bwx20

* 4th straight day of bw chinsx20. tiring now. might go back to 90lbx2s for the next couple of days. BW staying in the 192-196lb. 405 does not feel heavy. deloading from the 405+ is a good thing.

Wed April 1

315-365-405
315x4 no-pause
seated calf raise sled 4x45lb x24
chins 90lbx2

Thur April 2

315-365-405
315x4 no-pause
seated calf raise 300lb x24
chins 90lbx2 heavy today. will stop for a few days to freshen up.

Fri April 3

315-365-405
315x4 no-pause
chins 90lbx1

Sat April 4

315-365-405
315x4 no-pause
chins 90lbx2 bwx20
seated calf raise soleus 3x45lb+25lb 24,24

835
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 22, 2015, 10:29:18 pm »
Mar 22-28, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun Mar 22

315-365-405
315x4 no-pause
seated calf raise 3x45+15lb 24,24
chins 90lbx2

Mon Mar 23

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Tue Mar 24

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Wed Mar 25

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

BW 192-196lb. will start adding more carbs now to make sure i dont drop more bodyweight. this is a good weight to maintain now. 405 still doable for daily top set. could get 425-440 for peaking.

Thur Mar 26

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

Fri Mar 27

315-365-405
315x4 no-pause
chins 90lbx2

Sat Mar 28

315-365-405
315x4 no-pause
chins 90lbx2, bwx20
seated calf raise 3x45lb+15lb 24,20


836
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 15, 2015, 11:51:13 pm »
Mar 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 198-202lb.

Sun Mar 15

315-365-405
315x4 no-pause
seated calf raise - 4x45lb 8, 3x45s 16,20
chins 90lbx2

Mon Mar 16

315-365-405 +40
315x4 no-pause
seated calf raise - 3x45s 24,24,24
chins 90lbx2

BW 196-200lb. felt very strong this monday.

Tue Mar 17

315-365-405
315x4 no-pause
seated calf raise - 3x45+1x25lb 20,20 3x45lbx24
chins 90lbx2 bwx18

Wed Mar 18

315-365-405
315x4 no-pause
calf raise leg press 2x45 x24, 3x45 24,24

Thur Mar 19

315-365-405
315x4 no-pause
calf raise leg press 24,24
bw chins x12

Fri Mar 20

315-365-405
315x4 no-pause
calf raise leg press 24,24
bw chins x14

Sat Mar 21

315-365-405
315x4 no-pause
seated calf raise 3x45+25lb x24 | 3x45lb 24,24
bw chins 90lbx2 | bwx16

837
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 09, 2015, 07:37:56 pm »
Mar 8-14, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 198-202lb.

Sun Mar 8

315-365-405
315x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14

Mon Mar 9

315-365-405
315x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 90lb x2
- bw x14

Tue Mar 10

315-365-405
315x4 no-pause
chins
- 45lb x6
- bw x12

Wed Mar 11

315-365-405
315x4 no-pause
chins
- bw x12
calf raise sled 4x45s 24,24

* BW 196-200lb.

Thur Mar 12

315-365-405
315x4 no-pause
dips bw 10
calf raise seated 270lb 20,20,20

Fri Mar 13

315-365-405
315x4 no-pause
calf raise seated 270lb 24,24


Sat Mar 14

315-365-405
315x4 no-pause
calf raise seated 3x45lb 24,24
chins 90lbx2 bwx16

838
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 02, 2015, 12:35:09 am »
Mar 1-7, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Week 4 of Caloric Deficit. BW 200-204lb. End week 198-202lb. 210-214lb to 198-202lb ~ 4 weeks. will maintain for 2 weeks and lean down some more to 192-196lb if i can maintain low 400s as a daily paused rep max single.

Sun Mar 1

315-365-405
314x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14,10

Mon Mar 2

315-365-405
314x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 45lb x8
- bw x14

Tue Mar 3

315-365-405
314x4 no-pause
seated calf raise  3x45lb 24,24
chins
- 90lb x3
- bw x16

BW 198-202lb

Wed Mar 4

315-365-405
314x8 no-pause
calf raise sled 4x45s 20,20
chins
- bw 12,10

Thur Mar 5

315-365-405
314x4 no-pause
calf raise sled 4x45s 24,20
db shoulder press 70lb x4

Fri Mar 6

315-365-405
315x4 no-pause
chins bwx12

Sat Mar 7

315-365-405
315x8 no-pause
chins bwx14
seated calf raise 3x45lb 20,20

839
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2015, 07:32:11 pm »
Feb 22-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 22

315-365-405
314x4 no-pause
seated calf raise
- 4x45lb 12,12
- 3x45lb 20,20

* BW204-208. eating 2x/day, 1:3 carb:protein. 405lb still not challenging but at this weight best i can pause rep is 440lb. doing more calf raises and will add jumping drills when i get to 198-202lb. 194-198BW with moderate plyo and 188-192 is all out SVJs again.

Mon Feb 23

315-365-405
seated calf raise 3X45lb 24,24

Tue Feb 24

#1 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20
calf raise leg press 3x45lbs 20,20

#2 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20,20


* BW 204-208lb. all high-rep calf work use the equivalent of 135lb direct weight. i put 270lb resistance on cable/air machines and it feels the same way. reps start to get serious at 18+. can get 24max but dont want to burn out.
* left elbow almost ready for another run at the dips/shoulder press. will not overdo the dips again so i dont get tenderize my elbow joint.

Wed Feb 25

315-365-405
315x4 no pause
seated calf raise sled 4X45lb 20

Thur Feb 26

315-365-405
315x6 no pause
calf raise leg press 270lb x20
BW chins 12,8

* BW 202-206lb. left elbow not very tender anymore from the abusive dip volumes i did a few weeks ago. will still do dips but with better volume control this time.

Fri Feb 27

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
BW chins 14,10

Sat Feb 28

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
chins
- 45lbx8
- bwx14

* BW 200-204lb.



840
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 16, 2015, 05:58:05 pm »
Quote from: LBSS on February 16, 2015, 12:12:04 pm
how's your gut?

felt normal after 5 days. saturday i was able to eat a large deep dish pizza.. BW dropped from 214 to 208lb. my body does not want to stay fat but i like staying strong. need fat. 

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