Author Topic: Kingfush (Read 1057078 times)

Kingfish · « **Reply #1140 on:** March 18, 2013, 12:54:16 pm »

Mon 8:00am
Mar 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2

* slept 8:30pm-1:00am-5:30am. lots of sleep is good but my BW drops to 194 because of the longer fasting. increase rice this morning to 3 cups. if im not at dry 196lb again when i wake up later, might not even go for rep 12 of 24 of the 455x1. don't want to burn out now.

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Mon 4:00pm
Mar 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
425 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

* 405x1 not as effortless as it should be. 455x1 would be too heavy for today. got the 440x1 again from a complete pause. my 196BW did not cut it today. need to be in the wet 196-200 to feel strong for a daily 455x1. i did not feel strong enough but not weak either. did the backoff 425s.

Kingfish · « **Reply #1141 on:** March 19, 2013, 12:28:13 pm »

Tue 8:00am
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2 skip

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.6.6

* got good sleep again. 8:30pm-1:30am-5:30am. my BW is staying in the 194s lately. i have to ride this out and wait until i start gaining weight again. top sets of 440x1 (~2.25BW) and backoff of 425x1 (2.2BW) repeatedly until i get to the dry 198BW. that makes these 440/425 a relatively easier lift (2.2BW / 2.15BW) and hopefully get some supercompensation going again.

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Tue 4:00pm
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
425 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x0 x0 | 6.4

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 | 8.6.6

Dip
Full ROM - Shoulder Width
- BW x0

* just did the squats in my company gym. too many people and felt lazy waiting to do my other lifts. will do them next workout
* 405x1 was very strong. i was at 195BW before the workout. did not have the confidence to put the 25lb in there at this weight. i paused the 440x1 like it was a warmup set. could have had the 455x1. il still stick to the plan of waiting it out until my BW improves to the mid-high 190s.
* did not feel tired at all. i will eat stronger for the next 2 meals and at 5:00-6:00pm tmrw, if my BW improves, il go for the 455x1 12 of 24.

Kingfish · « **Reply #1142 on:** March 20, 2013, 01:15:34 pm »

Wed 8:00am
Mar 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2 skip

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.6.6

* will sleep as much as i can today even with a 9:00pm-1:30pm-5:30pm sleep last night. will workout at the company gym and go to work early at 6pm for a meeting. work all night til 8:00am. this is my short 3 day work night.

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Wed 5:00pm
Mar 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 12 of 24
425 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x0 x0 | 6.4

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 | 8.6.6

Dip
Full ROM - Shoulder Width
- BW x0

* BW196. overpowered the 405x1 easily. got my 455x1 12 of 24. halfway there. another 2lb and at 198BW, i should blast through this remaining 12 singles. concentric was smooth but not warmup-type smooth as this 455 still felt like a very heavy weight.

Kingfish · « **Reply #1143 on:** March 22, 2013, 01:17:56 am »

Thur 5:00pm
Mar 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1
365 x1
405 x1 x1
440 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10

Daily Calf Raise Seated Sled
Paused reps top/bottom holds
- 4X45 x20

Kingfish · « **Reply #1144 on:** March 22, 2013, 10:40:20 pm »

Fri 5:00pm
Mar 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1
440 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 x10

Daily Calf Raise Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20 x20

Dips
Paused Reps, Top / Bottom Holds
BW x10

* not so bad for a work night. the 2x singles of the 405 works well to get me a heavy top set. first single of 405 feels a lot heavier than the 2nd single. 440x1 after does not feel very heavy at all. backoffs to 315s. will not get a post workout sleep until 14hours from it. not good if i overexert doing singles of 425s.

Kingfish · « **Reply #1145 on:** March 23, 2013, 10:23:05 pm »

Sat 4:00pm
Mar 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1
440 x0
315 x1 x1

Head Supported Barbel Rows
Paused Reps, Top / Bottom Holds
175 x30 | 6.6.6.6.6

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10 x10

Dips
Paused Reps, Top / Bottom Holds
BW x10 x10

* slept short today. 8:30am-1:30pm-2:30pm. did not force sleep to 4:00pm because i'm not working tonight anymore. did not feel very strong today. BW looking good at 198lb

Kingfish · « **Reply #1146 on:** March 24, 2013, 03:25:26 pm »

Sun 9:00am
Mar 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10 x10

Head Supported Barbel Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2

* slept 10:30pm-4:00am-6:30am. BW looking good at consistent 198-200lb lately. will maintain a top 440x1, 425x1 backoffs while i stabilize at this weight. might try to do 2 sets of 440x1 top set if the first paused rep feels not so heavy. 455x1 1-2x / week whenever i feel strongest.
* i'm very happy with my weight gain to 198-200lb. i can still see my abs. the veins in my lower abs are not visible anymore but thats not a big thing to me. IMO, i was able to add mass and keep fat gain to a minimum by gaining weight in clusters of 4-6lbs. gain..stabilize..gain.. caloric excess eating brown rice + chicken/sardines + foods mostly with a 1:1 carb/protein.. (almonds etc.)

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Sun 5:00pm
Mar 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

Single Arm Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 x10 | 8.2, 6.4

Kingfish · « **Reply #1147 on:** March 25, 2013, 12:49:34 pm »

Mon 8:30am
Mar 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 6X45 x20 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x20 | 8.6.6

* comparing my workouts to last week's, i was able to get up to 440x1 even on a single workout a day. i was able to do this at 4:30pm. this is after eating at 8:30-8:45am, and sleeping 9:00am-3:45pm. need to be feed within the last 5hours, and get decent sleep. i was weak this morning even with almost 10 hours of sleep. i was fasted for more than 12 hours. this is planned. the strong meal that follows gets me going for later. the fasting helps with my BF.

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Mon 4:00pm
Mar 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20 - feel like the load equivalent of the leg press with 6x45s each side, but IMO this exercise hits the calves better.

Chins
Paused Reps, Top / Bottom Holds
BW x10

* BW still consistent in the 198-200lb. shifting focus on the backoff sets as the 440x1 stict pause rep is routine max anyway. the 455x1 is still too heavy at this time for a stict pause.

Kingfish · « **Reply #1148 on:** March 26, 2013, 12:49:58 pm »

Tue 8:30am
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10
- 6X45 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

* was able to recover from yesterdays backoff 425s/405s.

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Tue 4:00pm
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* first single of the 425 following the 440 felt heavier than usual. will burn out if i forced another 425x1. just did the 405s. no problem getting 4 singles. my calves are getting thicker with these 20 straight reps. it takes me ~ 60-65 secs to complete 20 paused reps calf raises. reps 18-20 is not comfortable at all. still strict pauses, just painfull at that point.

Kingfish · « **Reply #1149 on:** March 27, 2013, 12:55:08 pm »

Wed 8:30am
Mar 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10
- 6X45 x20 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

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Wed 4:00pm

Mar 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1
315 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* 425x1 first set following the 440x1 was harder than usual again. Will take it easy in the next few days.

Kingfish · « **Reply #1150 on:** March 28, 2013, 11:47:31 pm »

Thur 5:00pm
Mar 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1
440 x1
405 x1
315 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

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// second workout skipped - work nights

Kingfish · « **Reply #1151 on:** March 29, 2013, 10:44:05 pm »

Fri 5:00pm
Mar 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1 x1 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10 x10

* resting and also not very strong. sub 7 hour sleep for the last 2 days. calves getting stronger and getting used to the 20 rep loading. did 4 sets of 20s today and it got easier after each set. i can go 20x5 sets at this pace comfortably.
* 2nd rep of the 405x1 usually becomes noticably easier than the first, then i go for the 440x1. 2nd 405x1 today felt the same as the first. first rep was surprisingly not very heavy but it did not improve much from there. BW is good at 198-202lb. lack of sleep/rest and the compounded beating from the 440s from last last few days... need to freshen a little.

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// second workout skipped - work nights

Kingfish · « **Reply #1152 on:** March 30, 2013, 08:55:40 pm »

Sat 4:00pm
Mar 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x10 x10 x10 x10
- 6x45 x20 x20

Dips
Paused Reps, Top / Bottom Holds
BW x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* strong breakfast at 8:00am. slept 8:30-3:00pm. food cannot replace the lack of sleep. 405s felt the same as yesterday. not a problem but did not feel lighter as i do more singles.

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// second workout skipped - work nights

Kingfish · « **Reply #1153 on:** March 31, 2013, 01:57:52 pm »

Sun 8:30am
Mar 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x10 x10 x10 x10
- 6x45 x20 x20

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Dips
Paused Reps, Top / Bottom Holds
BW x20 | 10.10

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Sun 4:30pm
Mar 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Chins
Paused Reps, Top / Bottom Holds
BW x10 - straight set

* took a 11:30-2:30pm midday nap after breakfast. body still feeling off from the irregular sleep pattern. 315-365 felt a lot lighter than this morning but the 405x1 did not improve much again. i'l get my rhythm again tmrw. this wed-fri work night forced deload can't all be that bad.
* the 7-plate calf raise leg press hits the spot. i will rep x20s up to 5 sets or until i cannot get the straight set anymore. i was at 14+6 on todays 2nd set. took a few seconds reset.

Kingfish · « **Reply #1154 on:** April 01, 2013, 12:45:03 pm »

Mon 8:30am
April 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20 | 16.4, 12.8

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Chins
Paused Reps, Top / Bottom Holds
BW x10

* calfs a bit tired from yesterdays volumes. was not able to straight set a x20. thought the first set was just off because of the long sleep... 2nd set did not improve much. called it quits.
* squats felt all right but did not feel like doing another 405x1. fasted since 7pm. dry BW 198lb.

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Mon 4:30pm
April 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
455 x1 13 of 24
425 x1 x1 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* 405x1 went up so easily, i had to go 455x1. got it convincingly too. backoff sets of 425s did not tire me fast enough, i got 4 singles today

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Author Topic: Kingfush (Read 1057078 times)

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