Author Topic: Kingfush (Read 1057258 times)

adarqui · « **Reply #1830 on:** August 11, 2017, 10:24:16 pm »

Quote from: fast does lie on August 11, 2017, 07:54:41 pm

Quote from: adarqui on August 10, 2017, 11:12:54 pm

damn.

i need to get back on that traps-quads-glutes life.

lots of arm swings (xvj/plyo) seems to build the upper traps decent.

As you know you'd prob see gains much faster. I took a 1-2 year break and the 1st time i went back to squatting, my hams started burning/tightening after i was squatting just bar and than 95. But all i did was light/mid volume for a few months then progressed heavier, and boom I was at same strength I was from years ago,

nice. whether it's a comeback or progressing your squat, you always take your time. it's a very effective mindset IMHO.

it reminds me of the old tortoise vs hare adage/fable.. everyone wants to be the "hare" in training, quick gains .. humans are greedy, we want it now, it's understandable. but patient, consistent hard work, is much more effective.

Quote

so the mind helps a lot with confidence and I ate well.

yea definitely. mental game improvements are more permanent it seems .. can lose contractile proteins and such, but never really lose those mental gains. That kind of experience makes lifting "comebacks" much easier I imagine, plus potentially that "old man strength".

as for me, I wasn't hinting at lifting. I made a few lifting comebacks over the last 2 years and it doesn't last very long; just not something I want to do tbh, FWIW, squat went up fast, especially high rep squat. Physique-wise (and athlete-wise), I imagine it'd be hard not to achieve some level of impressive physique using jump rope, sprints, middle distance runs, jumps, lunges, and calisthenics. I'm going to just try and stick to that for a long time, I was doing good on it before but got sidelined/derailed a bit.. need to stick with it longer and I imagine i'll be very happy with it.

peace!

Kingfish · « **Reply #1831 on:** August 13, 2017, 10:36:35 pm »

Aug 13-19, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 196-200lb

Aug Week 3 of 5

Sun Aug 13

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-65 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max

Mon Aug 14

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 40-50-50-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 50-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <130 max

* forgot to do the lat machine pulldown. so rest it is.

Tue Aug 15

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-100 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20-20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <125 max

* HR did not go over 130s this afternoon on the cardio. bw staying in the 196-198lb. lower abs visible. shoulder pressing at 110 gets very heavy in the 16th+ reps. situps were very strong this afternoon.

Wed Aug 16

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Thur Aug 17

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 105-105 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Fri Aug 18

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-120 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Sat Aug 19

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <118 bpm

* walking fitness improved. used to be 130-140s with same 4mph/5%incline. was only at 118 bpm at 14:30. shoulder pressing still strong. calf raises still not as good.

LBSS · « **Reply #1832 on:** August 14, 2017, 03:41:44 am »

Quote from: Kingfish on August 10, 2017, 11:05:53 pm

Quote from: fast does lie on August 10, 2017, 03:53:38 pm
Kingfish i think u r boss of site. All my squat i have try to replicate urs.

I also think u could eventually hit 315 405 455. have u thought about doing reverse flys and chest supported rows eventually to hit the upper back. Thatd be beast mode since u already have beast mid back

no upperback for me. no shrugs. don't want to have that gym bro look. im usually mistaken for a 170-180lb guy because i don't bench or shrug. those exercise makes you look massive.

same deal for me except i'm actually 180 and people think i'm in the 160s.

Kingfish · « **Reply #1833 on:** August 14, 2017, 06:09:23 am »

^ and theres totally nothing wrong with that. makes the heavy compound lift more impressive than it really is.

maxent · « **Reply #1834 on:** August 14, 2017, 10:40:23 am »

Quote from: Kingfish on August 14, 2017, 06:09:23 am

^ and theres totally nothing wrong with that. makes the heavy compound lift more impressive than it really is.

i have the opposite problem. everyone thinks i weigh 200 but i may have weighed as low as 169 at the time lol. Most recently my friend who is a powerlifter and has picked me up said i must be around 92kg/210lb but i was actually 180 at the time. i also picked him up and he was heavy af at around 105kg/230lb. I want to weigh 200 so bad

Kingfish · « **Reply #1835 on:** August 19, 2017, 10:03:10 pm »

Quote from: fast does lie on August 19, 2017, 08:47:47 pm

Uh-oh, the tonnage is going up! 2 sets of 315 now!

edit Or did you increase to 2 sets because you only had 1 workout those days?

trying to see how long i can maintain the pace before recovery loses.

Kingfish · « **Reply #1836 on:** August 20, 2017, 10:01:53 am »

Aug 20-26, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 196-198lb

Aug Week 4 of 5

Sun Aug 20

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each | high pull 50-50 20x1 sets each
Calves seated calf raise soleus 4x45lb rest
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 bpm

* skip the calf raises this morning.

afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <142 bpm

* raised incline on the walking and got my heart rate back to the 130-140s zone. felt more hamstring working.

Mon Aug 21

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps 40x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <152 bpm

* situps felt very good. all the way to 40 reps without any grinding. calves still weak. bw down to 194lb. i was sweating a lot on the cardio. i barely sweat with my lifting routine - high volumes but long rests too.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-135 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Abs bw situps 40x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* did another straight set to 40 on the situps. doing them with the bent knee situp board on highest setting plus resting on 2x45lb plate on floor at the front for more incline. high incline feels so much better. i get full ROM just like when you do them on a GHR bench.
* skipped the walking. im still 194lb. don't want to go down 190-192. 405 might feel heavy. 405 was still easy this afternoon. same straight sets just resting while changing plates. sub 5 min routine.

Tue Aug 22

morning
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb, 4x45lb+25lb 20x1 sets
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <145 bpm

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps cable 10lb 20x1, 10x1
Cardiowalk 1 mile @ 4mph, 7.5% incline. HR <132 bpm

* did the weighted situps using cable resistance. i did them before with db behind the head but strained my neck because of the grinding to 20 reps. first set to 20 using an equivalent 10lb was alright. did another set to 20 after a few mins because the 10lb did not feel very heavy. slowed down too much at rep 10. called it a day.
* the calf work was not very heavy at 4x45b+25lb to 20 reps because i've been doing the calf work wrong. since the 4x45lb does not feel very heavy at all, i was doing the set with a continuous muscle tension set style cadence. if i do the same style on a heavier weight, i'm crushed.
* calf work - i did them paused/explosively this time and the whole thing is totally different. to keep it simple - the continuous tension style bodybuilding reps are mentally like a flat power effort throughout the ROM. (which is bs IMO if youre not on AAS because the weight is too light to cause growth). the reps im doing on everything else is a burst power effort after the pause and hoping that when the momentum decay catches up, the ROM is already done.

here's my new favorite abs work setup. cable resistance and max incline using 45lb plates at front.

Wed Aug 23

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 10lb 20x1 sets , 20-25 10x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80-80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 15lb, BW 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. >152 hr

* took off work tonight.will lift again in the morning. situps feeling good.

Thur Aug 24

morning
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 20lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. >143 hr

* bw staying at 194-196lb. been doing more ab work. makes it more rewarding to train abs when you can see them. 405 is still routinely easy. could max at 425-435 at this weight at this time with some skipped heavy squat workouts.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* working thur-sat night this week. shoulders 120 strong now. doing dips for mobility/backoffs upperbody pushing

Fri Aug 25

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 20lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

Sat Aug 26

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. <142 bpm

* decided to do cardio today before a work night. it's the last night of the workweek anyway. hope it doesn't get too tiring later. shoulder pressing getting stronger.

adarqui · « **Reply #1837 on:** August 21, 2017, 12:38:18 pm »

Your HR @ 4 mph + 5% incline definitely improved over time, curious to see how it adapts to 7.5%. seems like a tough walk.

Kingfish · « **Reply #1838 on:** August 22, 2017, 12:55:01 am »

Quote from: adarqui on August 21, 2017, 12:38:18 pm

Your HR @ 4 mph + 5% incline definitely improved over time, curious to see how it adapts to 7.5%. seems like a tough walk.

i got tired a bit from it this morning. slept 7.5hr/8:30-4:00pm. i usually just sleep 6hr /9:30-3:30pm on afternoons (and another 10:30-2am at night).

not too bad doing it for 15min. need a good pacing song this time.

Kingfish · « **Reply #1839 on:** August 27, 2017, 10:39:30 am »

Aug 27 - Sept 2, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 194-196lb

Aug Week 5 of 5

Sun Aug 27

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps 15lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* got off a little early from work and had enough energy to do my morning routine. no big nap between the workouts but not really feeling tired after a strong dinner while watching the fight.

afternoon
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps reset
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

Mon Aug 28

morning
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 bpm max

* changed backoff set to 365x3.

afternoon
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* bw 194lb again. eating more than i'm used too but still burning too much. shoulder pressing volumes still going and lowerback still healthy.

Tue Aug 29

morning
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 135 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 bpm max

* 365x3s still feeling good alright and not too tiring even at this twig like 192lb bw. i can see lower abs now. felt like its about time to go heavier on the machine dips but i cannot do over 120-135s because the machine pushes me up. i do it with my legs up front and not curled on the leg support (awkward).

afternloon
Squats 315-365-405 | 365 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 148 bpm max

Wed Aug 30

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 135-150 20x1 sets
Horizontal Pull one arm cable rows rest
Horizontal Pull one arm seated hammerstrength iso row 3x45lb, 3x45lb+25lb 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 sets
Cardiowalk 1 mile @ 4mph, 7.5% incline. 152 hr max

* tried 385x3s backoff and it was not very heavy. will do it again later. wanted to see if i'm stronger on the hammerstrength machine after volumes of 80lb cable rows. yes. could have 20s 4x45lb but i feel better resistance using cables.

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb rest
Abs weighted situps rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

Thur Aug 31

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 135-150 20x1 sets
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* had an early dinner at a work event and was able to go home early too. got home 5am and took a good hot shower. 300mg caffeine and i'm good to go again. been up since 4pm yesterday wed afternoon but i did not feel tired at all. skipped the walking because i don't feel like sweating when i'm not fully rested. took the rest of the week off (2 day vac) and will not work again til wed night next week. woot! mini vacation

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 rest
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 150-180 20x1 sets
Horizontal Pull one arm cable rows 80 rest
Calves seated calf raise soleus 5x45lb rest
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* switching horizontal pulling from one arm rows to the seated lat machine for some variety. skipped walking today because it was too hot. don't want to sweat out too much weight. i'm hanging on to 192-194lb. abs getting stronger with the volumes of weighted cable situps.

Fri Sept 1

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-135 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 160-180 20x1 sets
Horizontal Pull one arm cable rows 80 rest
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max

* bw still at 192 and not going down anymore. i see lower abs and veins. no point in going leaner and burning out. i'm killing yellow peaches lately. can take down 6-8 pcs in a row. lol. hot summer days and cold peaches. i have a weakness for fruits.

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each rest
Vertical Pull seated lat machine pulldown 180-210 20x1 sets
Horizontal Pull one arm cable rows 80 rest
Calves seated calf raise soleus 5x45lb 20x1 sets
Abs weighted situps 25lb 20x1
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

* too hot this afternoon to do my cardio. the 195lb on the weight stack on latpulldown machine does not engage. had to use 210 and it was still ok for 20 reps.

Sat Sept 2

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120-135 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max

* already 80s in this very hot SF morning. might still go later a little early in the afternoon because of a family bbq to follow. this combination of exercises is very healthy for me. i've been making progress and not straining anything.

afternoon
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* 110F at 3pm today. heat wave got serious. felt alright. 385s still not fatiguing.

Kingfish · « **Reply #1840 on:** August 27, 2017, 11:01:59 am »

Quote from: fast does lie on August 27, 2017, 10:41:30 am

King, what kind of salmon do you eat? The steaks or the leaner fillet?

Also do you do some kind of more hamstring/post chain focused workouts anymore like goodmornings or GHR?

the costco salmon individually wrap fillets. salmon bellies when im on caloric surplus.

still have a GHR bench at home but rarely do p-chain focused exercises. volumes of paused 315s get my hamstrings going.

Kingfish · « **Reply #1841 on:** August 30, 2017, 11:19:27 pm »

^ 425-435 is my daily top max at this low 190s bw. i can do them daily but don't like accumulating fatigue too fast.

Kingfish · « **Reply #1842 on:** September 01, 2017, 12:15:39 am »

Quote from: fast does lie on August 31, 2017, 04:43:11 pm

King, I think you are a special athlete. I have tried to replicate your squats by going full and pausing for years now. But it is finally catching up with me. I am now having hip problems, knees always sore.

I am saddened to say that I don't think I can copy your squats anymore and i will be like the other gym bro's that do half squats from now on

maybe all you need is to simply get yourself in a leanish bw and restart the building process. flexibility improves too as you get less fat. goodluck.

Kingfish · « **Reply #1843 on:** September 03, 2017, 11:55:08 am »

Sept 3-9, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 192-194lb

Sept Week 1 of 4

Sun Sept 3

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat pulldown 150-180 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* main gym closed. alternate gym does not have the exact seated shoulder press machine that goes up and in. this one goes up only. tricep and shoulder. took it easy.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each rest
Vertical Pull seated lat pulldown 180 20x1 sets each
Horizontal Pull one arm cable row 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. rest

* bw 194lb. felt very thick from all the steaks and seasoning yesterday. i usually eat clean with very little salt. i can feel when i'm bloated from sodium. got 405x3 without any issues. could have gone 4. all paused reps.

Mon Sept 4

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 180 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* good fatigue on my quads and glutes from the 405x3 yesterday. form felt not very solid. the 3rd 385 would be adding a lot more fatigue. stopped at 2 and will recover more.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 180-210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets eachcomp
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max rest

* got good sleep even with this heat wave. 405x3 was not very difficult. might hold off to 385x2 on mornings. bw 192lb. been eating more fish again.

Tue Sept 5

morning
Squats 315-365-405 | 385 3x1 sets
Vertical Push cybex machine seated shoulder press 120-120 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 180 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 135 hr max

* not as strong as yesterday afternoon so definitely cannot recover within 12hrs from a 405x3. was only planning on going 385x2 because of the fatigue but it was not very heavy.. so did 3 anyway. another strong breakfast and good sleep and afternoon 405x3 should not be a problem.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 135 hr max rest

* 405x3 was not as strong as the day before. should limit the morning workout to something easier. moved up another 10lb on the machine seated shoulder pressing. gym still too hot. AC can't keep up with the 80F+ summer.

Wed Sept 6

morning
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max

* so hot again for a morning. gym had big fans on corners because their AC can't keep up. i have no AC at home. work night starts later. 3 days only wed-fri after a long week off. last worknight was wed last week. will get this coming saturday off as alternate labor day. i've been very strong on these last few days. working adds fatigue. i could have been sleeping more. need to retire from work. lol.

afternoon
Squats 315-365-405 | 405 3x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Thur Sept 7

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 210 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Fri Sept 8

afternoon
Squats 315-365-405 | 405 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Sat Sept 8

afternoon
Squats 315-365-405 | 385 2x1 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push seated machine dips 120 20x1 sets each rest
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull seated lat machine pulldown 225 20x1 sets each
Horizontal Pull one arm cable rows 80 20x1 sets each rest
Calves seated calf raise soleus 5x45lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Kingfish · « **Reply #1844 on:** September 05, 2017, 10:29:14 am »

Quote from: fast does lie on September 04, 2017, 07:37:51 pm

Was pretty extreme to go from 315 - 385 - 405 sets in such a short matter of time hope u can recover fast.....

not really a big jump in intensity because i already have the leg mass to move 455 just a couple of months ago. triples more for practice on breathing and feet placement.

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