91
Progress Journals & Experimental Routines / Re: Kingfish
« on: November 21, 2010, 05:31:20 pm »
what up brah!! good to see you hear. 
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92
Introduce Yourself / Re: for 45" running vert
« on: November 21, 2010, 04:17:34 pm »That 705 dl looked so easythanks big P....after I loose weight (during decem/jan) I might take a shot at the highest deadlift by a teen ever (current is 815)
Sunday:
bike: 5 mins
seated rows
110x30
strict press
135x10
155x3
175x3
195x3
225x0-woulda have to strain. didn't want to strain pec ya know.
145x8>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x7>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x6>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x5>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x4>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x3>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x2>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x1>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
face pulls
120x20
190x20
215x10
240x10-more then I weigh I think lol
face pulls are a joke to me, lol load up a garbage truck lol
tri/bi supersets
100x10
100x10
100x10
looked big today and slightly less fat (didn't really eat carbs yesterday)
93
Introduce Yourself / Re: for 45" running vert
« on: November 20, 2010, 08:14:31 pm »
thursday upper body gayness....highlight: standing neutral grip strict press 75'sx8
Satuday:
bike 5 mins.
squats
135x5>>lying hamstrings 110x25
225x5>>lying ham 175x10
225x3>>same
315x1
365x1
405x1-belt
455x1-belt, form was not that good. was easy tho....http://www.youtube.com/watch?v=a33L0kIut2g
deadlifts
315x1
405x1
495x1
585x1
635x1
705x1-easy actually- http://www.youtube.com/watch?v=B1WC-HKybBA
about it...not bad.
Satuday:
bike 5 mins.
squats
135x5>>lying hamstrings 110x25
225x5>>lying ham 175x10
225x3>>same
315x1
365x1
405x1-belt
455x1-belt, form was not that good. was easy tho....http://www.youtube.com/watch?v=a33L0kIut2g
deadlifts
315x1
405x1
495x1
585x1
635x1
705x1-easy actually- http://www.youtube.com/watch?v=B1WC-HKybBA
about it...not bad.
94
Introduce Yourself / Re: for 45" running vert
« on: November 17, 2010, 11:18:11 pm »
^^LMAO 
wednesday:
bike 5mintutes heart rate steady around 145
leg press
135x10
225x10
315x10
405x10
495x20-mid set big black dude said "I like the way you train..the whole body"
speed deadlifts
225x3
315x2
405x1
495x1
585x3- http://www.youtube.com/watch?v=-Ql3edi7-Wk
hamstring curls
100x25
175x10
then played some bball (2 games) hops were great missed three dunks somehow...lol...missed a tip dunk when I def. was a foot above the rim with a bent arm.
wednesday:
bike 5mintutes heart rate steady around 145
leg press
135x10
225x10
315x10
405x10
495x20-mid set big black dude said "I like the way you train..the whole body"
speed deadlifts
225x3
315x2
405x1
495x1
585x3- http://www.youtube.com/watch?v=-Ql3edi7-Wk
hamstring curls
100x25
175x10
then played some bball (2 games) hops were great missed three dunks somehow...lol...missed a tip dunk when I def. was a foot above the rim with a bent arm.
95
Introduce Yourself / Re: for 45" running vert
« on: November 17, 2010, 12:01:18 am »
tuesday:
standiing neutral grip dbl shoulder press
30'sx25
50'sx10
70'sx8-newrecord
60'sx8
seated rows
100x40
220x10
345x5-form was looser, got vid on cam incase of you want to see form.
300x7
bench
45x20
95x7>>shoudler press machine 115x8
95x7>>shoulder press machine 90x8
95x7
one arm tri pushdowns
40x15
60x6
bicep curls
shoudler stuff with cables
tricep one arm dbl
bicep machine
then played basketball, was only gonna play 1 game but 1 became 2 and 2 became 3....lol did pretty good tho arm was good whole time, missed a couple close range dunk lefty (like not much approach like dropstep) not gonna try righty dunks yet tho gotta be carfull with pec...standing jumps were good tho.....been eating real good (chicken and oats alot) besides a trip to wnedy for 4 double stack at 330....lol bad bear.
standiing neutral grip dbl shoulder press
30'sx25
50'sx10
70'sx8-newrecord
60'sx8
seated rows
100x40
220x10
345x5-form was looser, got vid on cam incase of you want to see form.
300x7
bench
45x20
95x7>>shoudler press machine 115x8
95x7>>shoulder press machine 90x8
95x7
one arm tri pushdowns
40x15
60x6
bicep curls
shoudler stuff with cables
tricep one arm dbl
bicep machine
then played basketball, was only gonna play 1 game but 1 became 2 and 2 became 3....lol did pretty good tho arm was good whole time, missed a couple close range dunk lefty (like not much approach like dropstep) not gonna try righty dunks yet tho gotta be carfull with pec...standing jumps were good tho.....been eating real good (chicken and oats alot) besides a trip to wnedy for 4 double stack at 330....lol bad bear.
96
Introduce Yourself / Re: for 45" running vert
« on: November 16, 2010, 12:27:06 pm »
Monday night:
bike 5 minutes heart rate around 115 whole time.
lying hamstring curls
100x25
160x15
220x5-new record. lol
160x15
belt squats-with like a dip belt, had two 24" boxes and 8" apart so weight could dangle and a third box(36") in front of me to hold/pull my self down.
45x10
90x10
135x10
180x10
90x20
RDL's
135x10
225x5
315x5
405x4
455x3-new record I think
315x10
225x10
Hip thrusts-upper back on bench, dbl in lap
130x15
130x15
130x15
130x15
did the belt squats to work quads/rear of legs without pressuring knees.
bike 5 minutes heart rate around 115 whole time.
lying hamstring curls
100x25
160x15
220x5-new record. lol
160x15
belt squats-with like a dip belt, had two 24" boxes and 8" apart so weight could dangle and a third box(36") in front of me to hold/pull my self down.
45x10
90x10
135x10
180x10
90x20
RDL's
135x10
225x5
315x5
405x4
455x3-new record I think
315x10
225x10
Hip thrusts-upper back on bench, dbl in lap
130x15
130x15
130x15
130x15
did the belt squats to work quads/rear of legs without pressuring knees.
97
Introduce Yourself / Re: for 45" running vert
« on: November 15, 2010, 11:05:17 am »
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.
One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
nothing major in the modifications, but hope that helps a bit..
peace
I like the second layout....and those sprints would have to be shorter then the length of a bball court due to that's what I got available. This past Saturday I rested the squat (didn't do them) and knees are feeling pretty good today (monday).
saturday:
strict press
95x10>>front raises with 45lb bar
105x10
185x3
205x2-new record I think...didn't want to strain for a third.
dbl lateral shoulder raises
20'sx15
20'sx15
20'sx15
barbell shurgs
135x40
135x20
255x10
345x10
255x10
barbell rows
135x5
235x8
325x5-looser form
235x20-last few got loose.
farmers walk
100x250ft
200x180ft
98
Introduce Yourself / Re: for 45" running vert
« on: November 11, 2010, 04:25:47 pm »GOOD JOB ON 440 u beast xDthanks man.
Right now I was thinking for 2-3 weeks after the meet reduce calories and really work on losing weight before doing to much jumps/stuff related. I am thinking about training 2x a day for three weeks after the comp and No heavy squats (to let knees heal they been bad from all the ibprofen I used after pec strain. But instead of hitting cardio hard just to do lots of bb'ing style training to burn calories and focus on fats/protein and not worry about strength loss (It can be regained and furthered when I get bodyfat lower)
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
heres Is just an idea:
Monday: Hamstring/legs/anything to strengthen legs without pressuring knees- and then optional basketball.
Tuesday: shoulders/tris/
Wednesday: Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
then for diet:
6 meals of chicken/olive oil/bunch of vegetables (occasionally substitute other type of meat in)
Protein shake before and after training.
caffeine 150-200mg upon waking/ around 2. (I don't get hungry this way)
Lemme know what you think If your not busy brah.
99
Introduce Yourself / Re: for 45" running vert
« on: November 10, 2010, 08:54:13 pm »244 damn, you shot up fast.yeah Little chunky...Gonna work on getting super lean after meet....and go the 45" vert then...any tips on training schedule for after meet?
Wednesday: at pl gym
squats
160x3
160x10
200x10-15??
250x10
270x10
340x5-felt my back wasn't 100% after this set.
250x10
250x10
250x10
250x10
250x10
250x10
about it. Gonna do hamstring tomarrow....Thinking about cutting back upper body training some thoughts????
250x10
100
Introduce Yourself / Re: for 45" running vert
« on: November 09, 2010, 09:54:59 pm »
Tuesday:
row machine
x100- cardio type warm-up
seated rows
100x30
200x10
280x6
325x6
325x6
strict press
95x10
145x5
185x4-was gonna try 5 but I would had to struggle a little and I shouldn't struggle with pressing exercises till pec is 100%
cable back flys
20x20
20x20
20x20
seated rows-again
200x10
200x10
200x10
150x15-wide attachtnent
150x15-wide attch.
one arms tricep push downs
50x10
50x10
seated shoulder press machine
95x10
95x10
95x10
chest press machine
10x20
10x20
10x20-lol went heavy again
Bodyweight: 244.....Much leaner then last time being this heavy but....should def. be in 220 or 242 class for the meet.
Didn't eat as much today but did a lot of brown rice. and cereal.
row machine
x100- cardio type warm-up
seated rows
100x30
200x10
280x6
325x6
325x6
strict press
95x10
145x5
185x4-was gonna try 5 but I would had to struggle a little and I shouldn't struggle with pressing exercises till pec is 100%
cable back flys
20x20
20x20
20x20
seated rows-again
200x10
200x10
200x10
150x15-wide attachtnent
150x15-wide attch.
one arms tricep push downs
50x10
50x10
seated shoulder press machine
95x10
95x10
95x10
chest press machine
10x20
10x20
10x20-lol went heavy again
Bodyweight: 244.....Much leaner then last time being this heavy but....should def. be in 220 or 242 class for the meet.
Didn't eat as much today but did a lot of brown rice. and cereal.
101
Introduce Yourself / Re: for 45" running vert
« on: November 08, 2010, 11:38:27 pm »
Monday:
ate speggiti and chicken a lot...weighed a ton.
bike 5 minutes
lying hamstring curls
100x25
160x10
200x10-new record.
100x25
100x25
squats
135x5
165x10
225x5
315x9-good but lactic acid and stuff left over in my back from saturdays deadlift kicked in and started to feel real fryed in my back...It was already a little fried to begin with too.
405x1-belt, spped rep.
440x1-belt, new record, came up easy but was only parallel. (would pass but if you got big cajones and are a true man you take your squat deeper afterall WERE MEN LETS TRAIN AS SUCH)
135x20
135x20-not comming up all the way
-------Right here I really noticed I am just not recovered from saturday deadlifts-------
standing one leg hamstring curls
100x20
100x20
100x20
step ups (weight not counting short barbell) around 26"
50x3
50x3
50x3
50x5
50x5
100x3
100x3
100x3
the thing girls do like squeeze legs together
70x20-some reps were stretching
abs cable crunches
170x10
decline abs
25 behind headX 10
about it.....need to do more squats and rest deadlifts for while to let back heal up.
ate speggiti and chicken a lot...weighed a ton.
bike 5 minutes
lying hamstring curls
100x25
160x10
200x10-new record.
100x25
100x25
squats
135x5
165x10
225x5
315x9-good but lactic acid and stuff left over in my back from saturdays deadlift kicked in and started to feel real fryed in my back...It was already a little fried to begin with too.
405x1-belt, spped rep.
440x1-belt, new record, came up easy but was only parallel. (would pass but if you got big cajones and are a true man you take your squat deeper afterall WERE MEN LETS TRAIN AS SUCH)
135x20
135x20-not comming up all the way
-------Right here I really noticed I am just not recovered from saturday deadlifts-------
standing one leg hamstring curls
100x20
100x20
100x20
step ups (weight not counting short barbell) around 26"
50x3
50x3
50x3
50x5
50x5
100x3
100x3
100x3
the thing girls do like squeeze legs together
70x20-some reps were stretching
abs cable crunches
170x10
decline abs
25 behind headX 10
about it.....need to do more squats and rest deadlifts for while to let back heal up.
102
Introduce Yourself / Re: for 45" running vert
« on: November 06, 2010, 07:06:50 pm »
thanks. the meet is December 4th 
prolly gonna take off the week before it.
prolly gonna take off the week before it.
103
Introduce Yourself / Re: for 45" running vert
« on: November 06, 2010, 02:06:41 pm »
thursday:
did so much volume I can't remember.
but I can somewhat remember some of the exercises
bike
tredmill uphill
calf machine
standing dbl press
one are tricep extension
one are dbl tri extendsins
cable reverse flys...from all different heights
V-bar tricep push downs
weighted situps
.....a lot of reps and sets of all those....
Saturday
squat-just to warm up legs
165x8
165x8
235x5
235x5-pauses again
325x3-sooo easy.
Deadlift
235x2
325x1
415x1
505x1
595x1
650x4-felt pretty easy honestly http://www.youtube.com/watch?v=6E8OYGL4vxM
bench
45x10
45x10
45x10
did so much volume I can't remember.
but I can somewhat remember some of the exercises
bike
tredmill uphill
calf machine
standing dbl press
one are tricep extension
one are dbl tri extendsins
cable reverse flys...from all different heights
V-bar tricep push downs
weighted situps
.....a lot of reps and sets of all those....
Saturday
squat-just to warm up legs
165x8
165x8
235x5
235x5-pauses again
325x3-sooo easy.
Deadlift
235x2
325x1
415x1
505x1
595x1
650x4-felt pretty easy honestly http://www.youtube.com/watch?v=6E8OYGL4vxM
bench
45x10
45x10
45x10
104
Introduce Yourself / Re: for 45" running vert
« on: November 03, 2010, 09:28:57 pm »
wednesday-at powerlfiting gym
squats
160x4-kness stiff.....=(
160x10
160x20
250x6-good pauses in hole
250x6-good pauses
250x6-good pauses in the hole
deadlft-standing on plate (deficit)
235x3-OMG feel so powerfull, lol
325x2
415x1
505x3-straps
505x3-straps
505x3-hook, same speed so went back to straps
505x3-straps vid: http://www.youtube.com/watch?v=IDkiz9MP7nw
barbell rows
235x10
barbell srugs
245x10
245x10
245x10
245x10-started to do them explosive here after
245x10
245x10
245x10
pecs feeling real good, almost feel like putting on 3plates and repping it out lmao, But don't worry I wont touch much bench for a long time still.
If back is healed by saturday I will prolly max...if not heavy squat or volume squat.
squats
160x4-kness stiff.....=(
160x10
160x20
250x6-good pauses in hole
250x6-good pauses
250x6-good pauses in the hole
deadlft-standing on plate (deficit)
235x3-OMG feel so powerfull, lol
325x2
415x1
505x3-straps
505x3-straps
505x3-hook, same speed so went back to straps
505x3-straps vid: http://www.youtube.com/watch?v=IDkiz9MP7nw
barbell rows
235x10
barbell srugs
245x10
245x10
245x10
245x10-started to do them explosive here after
245x10
245x10
245x10
pecs feeling real good, almost feel like putting on 3plates and repping it out lmao, But don't worry I wont touch much bench for a long time still.
If back is healed by saturday I will prolly max...if not heavy squat or volume squat.
105
Introduce Yourself / Re: for 45" running vert
« on: November 01, 2010, 11:05:32 pm »
Saturday morning: at powerlifting gym
squats-lol not even 24hrs later.
160x10
160x20
160x20
250x10
340x3
340x3-On third rep anguy said "show me something on the bottem" so I went atgs and did a speed rep.
270x8
280x8
250x12-last rep deep and paused.
about it. Didn't want to go to hard today, just blood flowing.
Monday: been eating a lot...figure the more muscle I have When I cut after dec. 4th meet the easier it will be...even if I gain a little fat here and there.
bike: 5 mins-one sprint
incline tredmill...fast walk, and slow walk on toes.
some short foam rolling
Didn't squat to save knees.
leg press-wide and high foot placement-this one feels steeper than last weeks leg press.
135x40>>lying leg curls 160x10
225x10>>lying leg curls 160x10
405x10>>lying leg curls 160x10
585x8>>lying leg curls 160x10
675x8-coulda gone high but knees need break.>>lying leg curls 160x10
405x40>>lying leg curls 160x10....hearing went out a little...LOL
seated rows
100x20
200x10
310x6-that is the stack+a 10 lber.....
310x6
200x10-cable curls 100x10
200x10-cable curls 100x10
One arm low cable rows
150x10
150x10
face pulls with tricep rope
120x15
120x15
Weighed a lot today...
squats-lol not even 24hrs later.
160x10
160x20
160x20
250x10
340x3
340x3-On third rep anguy said "show me something on the bottem" so I went atgs and did a speed rep.
270x8
280x8
250x12-last rep deep and paused.
about it. Didn't want to go to hard today, just blood flowing.
Monday: been eating a lot...figure the more muscle I have When I cut after dec. 4th meet the easier it will be...even if I gain a little fat here and there.
bike: 5 mins-one sprint
incline tredmill...fast walk, and slow walk on toes.
some short foam rolling
Didn't squat to save knees.
leg press-wide and high foot placement-this one feels steeper than last weeks leg press.
135x40>>lying leg curls 160x10
225x10>>lying leg curls 160x10
405x10>>lying leg curls 160x10
585x8>>lying leg curls 160x10
675x8-coulda gone high but knees need break.>>lying leg curls 160x10
405x40>>lying leg curls 160x10....hearing went out a little...LOL
seated rows
100x20
200x10
310x6-that is the stack+a 10 lber.....
310x6
200x10-cable curls 100x10
200x10-cable curls 100x10
One arm low cable rows
150x10
150x10
face pulls with tricep rope
120x15
120x15
Weighed a lot today...