Author Topic: Kingfush (Read 1057084 times)

Raptor · « **Reply #1155 on:** April 01, 2013, 06:21:52 pm »

Quote from: UAcompression on April 01, 2013, 06:12:35 pm

why do u eat like 800 grams of protein a day? you are not this guy:

Why do you give advice?

You are not this guy:

Kingfish · « **Reply #1156 on:** April 02, 2013, 01:23:32 pm »

Tue 9:00am
April 2, 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 - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

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Tue 4:30pm
April 2, 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 14 of 24
425 x1 x1 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 455x1 not as strong as yesterday but i did not overexert getting it up - the concentric was still explosive and smooth. was still strong enough for 4x 425x1s. 425s did not give me any problems at all.
* did not do anything else as i want to concentrate on my quads/calves. will take it easy tmrw and just do the 315-365-405 deloading routine. work night starts wed-fri only this week. i like my 3 day week.
* BW at 198-202 and its staying here for a while. i'll maintain this until i get decent BF% again at this weight, and then caloric excess to the 204-208lb.

Kingfish · « **Reply #1157 on:** April 03, 2013, 10:22:39 am »

Wed 5:00am
April 3, 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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10 x10
- 80 x10

* squats still felt very strong even with all the 425 volumes lately. did the morning workout very early because i forced a 10:30pm-2:30am sleep. i will get my long sleep today at 9:30-5:30pm.
* single arm rows using the cable machine is consistent now at strict x10 reps. this is the full stack (200). i tested the effective resistance of the machine a long time ago - the 200lb full stack balanced with a 100lb dumbell. was surprised that i got another straight x10 reps on the second set. i went down to 80lbs to see if my form was solid. the 80 and 100 full ROM were the same.
* will only go 440x1 top set this afternoon (if i feel strong). i will not get my sleep until 8:30am tmrw.

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Wed 4:30pm
April 3, 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 - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

* sleep did not work as planned - 9:30am-2:30pm only. 405x1s were not so bad, but they did not feel lighter as i do more singles. stopped there to give myself some recovery time.

Kingfish · « **Reply #1158 on:** April 04, 2013, 11:04:49 pm »

Thur 4:30pm
April 4, 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 - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 9:00am-3:00pm sleep on my 2nd of 3 work nights. 405x1s felt about the same as yesterday. not so good as i should be recovering a bit by not using 405+ weights. calfs are always bloated now. feels good ~ 17.25" now.

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Kingfish · « **Reply #1159 on:** April 05, 2013, 10:53:08 pm »

Fri 4:30pm
April 5, 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

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 75lb x10 x10 - machine at work gym full stacked at 150

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4 x4

* 9:00am-2:30pm sleep. 3rd day with incomplete sleep. 405x1 did not feel heavy but my form did not feel right. tried another 405x1 and it felt the same way. stopped there. i'm fatigued badly right now as the 315x1 cooldown rep felt more like 365.
* calf raises still feeling boss. sets 1-3 felt so easy. reps 18-20 of set 4 became annoyingly painfull.
* squats suck so i had to use some energy into something else - did SVJs holding 25lb plate on each hand. jumps felt alright. i can do more of these for conditioning/jump peaking when i feel like switching to more volumes of speed work again.
* did the one hand cable rows on the lifefitness machine with 150 selectorized max (75lb effective). trainer commented that this motion is really good for core work. never thought about it this way but i do feel stonger on sets where i take 3-5mins before pulling with the other hand. must be the core getting tired a bit from pulling 100lb x10s. not going to lie - these cable rows are the only exercise that gets me breathing hard. calf raises and dips got nothing on these.

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Kingfish · « **Reply #1160 on:** April 06, 2013, 09:17:55 pm »

Sat 3:30pm
April 6, 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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100lb x10

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4

Dips
Paused reps top/bottom holds
- BW x20

* feeling a little strong now even with only an 8:30-2:30pm sleep today. no work tonight so i'll be able to catch up again on some good sleep. the 405s did not feel as heavy today. no 405+ since wed. this is the 4th deload day. i will go for the 440x1 on the second workout tmrw if i feel good.
* did not feel detrained at all with the dips. was skipping it for days now. did an easy straight 20 reps.

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Kingfish · « **Reply #1161 on:** April 07, 2013, 01:53:11 pm »

Sun 9:00am
April 7, 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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

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

17.25" now after all these x20s

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Sun 3:00pm
April 7, 2013

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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* 440x1 strong this afternoon. saved it for tmrw's 455x1 15 of 24. 3rd set of x20 calf raises still straight to 20 but did not want to do too much volumes today. already had a x20 this morning.

Kingfish · « **Reply #1162 on:** April 08, 2013, 12:18:04 pm »

Mon 8:30am
April 8, 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

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Mon 4:00pm
April 8, 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 15 of 24
425 x1 x1

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

* this 455x1 is repeatable whenever i'm not very fatigued. repeatable but not getting considerably lighter. it always feels like a 455. smooth concentric without any war cry or anything dramatic. i might really need to turn to more volume work with less weight, or follow my plan of just waiting to get my BW heavier and heavier as long as i don't get too fat.
* will go for another 455x1 16 of 24 tmrw. will see if this minimal backoff sets today left me with a lot more energy.

Dreyth · « **Reply #1163 on:** April 09, 2013, 11:36:30 am »

god damn

Kingfish · « **Reply #1164 on:** April 09, 2013, 12:02:14 pm »

Tue 8:00am
April 9, 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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Dips
Paused reps top/bottom holds
- BW x20

* rows.dips.volume calves - will not makes these accessory lifts tiring so il just do them whenever i feel freshest. single x20 reps of calf raises per workout following the 315-365-405 squats, and everything else is an option. multi x20s of calf raises is not a priority.

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Tue 3:30pm
April 9, 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 16 of 24
425 x1 x1
405 x2

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* the strongest 455x1 i've done so far - complete strict pause. felt deeper than any bottom pause as the weight is really pushing everything down. didn't feel anything special today as the 315-365-405 felt like a normal recovered day ramp up.
* did 405 x2 instead of the 425x1 x4 singles. i thought about doing 2 doubles but will pace myself for now. will keep top sets to 405-440 for the next 2-4 days as tmrw starts my work nights. long week this week. wed-sat night.

Quote from: Dreyth on April 09, 2013, 11:36:30 am

god damn

i checked your log. you did not get injured. you are at 190s BW. went from 405x5 to 315x1.

save the marathon walking when were 60+ old. right now, the fastest way to burn calories is to pack in more lean mass.

Kingfish · « **Reply #1165 on:** April 10, 2013, 01:37:55 pm »

Wed 9:00am
April 10, 2013

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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* bay area weather at 75F right now. had to workout a little late to get some sun driving to the gym. sleep from 9:30pm-2:00am-6:30am. if i am able to sleep another 12:30pm-5:00pm, i will go for another heavy top set later. otherwise, back to deload routine. work night start later.

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Wed 3:00pm
April 10, 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 17 of 24
425 x1
405 x1
315 x1

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

* slept 11:30am-2:30pm. woke up and it felt like i just did 4-6hrs of sleep. felt so awake already. this is not going to be easy at ~4-8:30am tmrw.
* i am very strong right now. was still a bit afraid of the 455x1 as the 4 1/2 plates looks really massive for somebody who looks sub 200lbs, even if this will be my 17th single already. did this 455x1 again with a strict pause, just like how i do every other weight now. the 475x1 goal suddenly becomes realistic again. will still complete my 455x1 - 24 total reps.
* squats - i may have improved my form a little by really focusing on using my head as a counterweight - pushed forward, look straight and up a little.. whenever i feel stiff from too much sleep, i will rep out x8-10 BW 1/2 squats (bottom half mostly). without any weight on my back, i have to stretch my arms forward, torso and head pushed forward too, otherwise, the lowerback will be strained. i do them slowly for the first couple of reps, then just bounce around when i get loose.
* i will vid my 455x1 strict pause next week.

Kingfish · « **Reply #1166 on:** April 11, 2013, 09:18:25 pm »

Thur 3:30pm
April 11, 2013

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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* slept 9:00am-3:00pm. right lower knee muscles felt a little tender from all the heavy top set / back offs from the last 3 days. time for some forced deloading again. wore my compression tights for better circulation. did not need another 315x1 as my form was already smooth.

Kingfish · « **Reply #1167 on:** April 12, 2013, 09:00:11 pm »

Fri 3:30pm
April 12, 2013

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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* same as yesterday, only a bit weaker on the calf raise and rows. BW still at the 198-202lb.

Kingfish · « **Reply #1168 on:** April 13, 2013, 08:49:48 pm »

Sat 3:30pm
April 13, 2013

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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

* starting to feel stronger again. slept 9:00am-1:30pm-3:00pm.

Kingfish · « **Reply #1169 on:** April 14, 2013, 03:22:54 pm »

Sun 10:00am
April 14, 2013

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

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

* might go for the heavy top sets later if i feel good.

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Sun 4:00pm
April 14, 2013

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

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

One Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10

* muscles felt recovered and strong but i'm still feeling off. will get my rhythm back tmrw and definitely go for the heavy top set.

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Author Topic: Kingfush (Read 1057084 times)

Raptor

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Kingfish

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Kingfish

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Kingfish

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Kingfish

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Kingfish

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Dreyth

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Kingfish

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Kingfish

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Kingfish

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Kingfish

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Kingfish

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