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Author Topic: Kingfush  (Read 1057687 times)

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LanceSTS

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Re: Kingfush
« Reply #1185 on: April 26, 2013, 11:27:52 pm »
+1

 RE: the leg press pressure on mid back, you can slide your hips UP a little from the bottom position prior to unlocking/engaging the weight,  and shift the mass of the stack/carriage further towards the hip region this way. 

Some machines have a pin placement option on the support that allow this from the get go via changing the angle.  Optimal placement will have the mass of the stack directly pushing down on the hips and not the low back.
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Kingfish

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Re: Kingfush
« Reply #1186 on: April 27, 2013, 08:40:50 pm »
0
Sat 4:00pm
April 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

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

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

Chins
Paused reps top/bottom holds
- BW x10

Standing One Arm Dumbell Press
Paused reps top/bottom holds
- 45 x20

* not a lot of sleep. 8:30am-2:30pm. lifts were ok. set the leg press back support to widest angle and lifted my torso a bit higher. now i really have to control the reps. drop it a bit fast and i will just get pushed up and out. will see if this helps. x20 reps take me ~ 70-80 seconds.
* i like this x20 dumbell press. really feel this on my shoulders without any unnatural straining.

----------------------------------------------------------------------------------------------

// 2nd workout skipped. work nights 3 of 4

Wed 4:00pm
April 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 24 of 40
405 x1
315 x1

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

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1187 on: April 28, 2013, 01:29:06 pm »
0
Sun 9:00am
April 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

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

----------------------------------------------------------------------------------------------

Sun 4:00pm
April 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
315 x1

Calf Raise - Smith
Paused reps top/bottom holds
- 495 x20

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* initially planned a 455x1 top set. i really did not fatigue much lately because of minimal backoff sets. did not work. takes me 2 full sleep cycle to completely recover.
* will take some time off the leg press calf raise and use the smith. daily standing dumbell press x20s still feeling good. no initial hard DOMS.
 
« Last Edit: April 28, 2013, 09:50:02 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1188 on: April 29, 2013, 12:37:03 pm »
0
Mon 7:30am
April 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Calf Raise - Standing Smith
Paused reps top/bottom holds
- 495 x20

----------------------------------------------------------------------------------------------

Mon 4:00pm
April 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 25 of 40
315 x1

Calf Raise - Smith
Paused reps top/bottom holds
- 495 x20

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* got a strict paused 455x1 but the initial momentum decayed halfway up - i had to use more effort to get the rep. did not even bother with backoff 405s as this will really burn me out fast.
* i am more tired today in the squats because of last weeks 4-night 7pm-8am shift. this week is a 3-night week. il get more heavy top sets next week.
* i'm getting humbled by the x20 rep accessory lifts. that 35lb dumbell feels like 50-60lb at reps 16+.
* one arm cable rows x10s are feeling very easy now but i can really feel my torso stabilizing muscles tire out fast before the pulling muscles. my torso is twisting more at reps 8+. i can get to x16-20s if my torso was against a solid support. like a reverse bench press.
« Last Edit: April 29, 2013, 09:26:49 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1189 on: April 30, 2013, 11:46:11 am »
0
Tue 7:30am
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* leg press calf raise feels smoother than the smith. the 495 smith and the 8x45 leg press feels like equivalents. i feel that the smith gives a bit fuller ROM.
* upperbody push getting the much needed volumes from the daily x20s. 35-40lb x20s for the next few weeks until i get consistent in straight x20 sets.

----------------------------------------------------------------------------------------------

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
315 x1

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

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
 
« Last Edit: April 30, 2013, 10:24:17 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1190 on: May 01, 2013, 03:44:24 pm »
0
Wed 9:00am
May 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

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

Chins
Paused reps top/bottom holds
- BW x10

* i will skip the afternoon workout this wed. my lowerback needs time to recover from the beatings it took last sun-mon. 3 sets of 495x20s smith calf rase did some damage.
* 405x1 this morning was not too bad. i only miss the top heavy set with this back tightness.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

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

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1191 on: May 02, 2013, 09:05:48 pm »
0
Thur 4:00pm
May 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

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

Chins
Paused reps top/bottom holds
- BW x10

* my lowerback strain from the smith 4-5 days ago is now gone. i was strong for a 1st workout. thought about doing 2 singles of 405 but decided to take it easy as i am in a work night. it was mid 70s hot this afternoon.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

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

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
[/quote]
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1192 on: May 03, 2013, 08:35:01 pm »
0
Fri 4:00pm
May 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

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

Chins
Paused reps top/bottom holds
- BW x10

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

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

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
[/quote]
[/quote]
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1193 on: May 04, 2013, 06:39:45 pm »
0
Sat 1:00pm
May 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Chins
Paused reps top/bottom holds
- BW x10

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

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

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1194 on: May 05, 2013, 01:28:21 pm »
0
Sun 9:00am
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x0 - skipped

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 - skipped

Chins
Paused reps top/bottom holds
- BW x10

* might go for the heavy top single later if i feel stronger after the midday nap. skipped the leg press calf work for later.

----------------------------------------------------------------------------------------------

Sun 4:00pm
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup.  Next 455x1 - 26 of 40
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1 x1
315 x1

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

Chins - Sternum Pulls
Paused reps top/bottom holds
- BW x10

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 skipped
 
Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* i thought i would already be 455x1 strong this afternoon. didn't work. need better diet. im low on rice in the last 2 meals. appetite not doing well. will get the 455x1 tmrw afternoon.
* had a 1 week set back missing at least 2-3 singles of 455x1 due to that smith machine 495x20s. have to really focus to sticking to what works. sahoulders starting to look noticeably beefier from all these x20s standing dumbell press.
« Last Edit: May 05, 2013, 10:27:52 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1195 on: May 06, 2013, 09:56:32 am »
0
Mon 6:00am
May 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

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

Chins
Paused reps top/bottom holds
- BW x10

* green-go, red-no-go. i'm doing the same thing anyway, il just color tag them.
* did not get good sleep tonight. my BW is still gravitating towards 198. i seem to loose appetite everytime i get into the 202-204 - usually during work week. i eat more sweet potato for some good carb w/ fiber for energy to stay up the whole night.

----------------------------------------------------------------------------------------------

Mon 4:00pm
May 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10

* did not get enough sleep lately. usually if i'm sleep deprived, i crave carbs. took too much caffeine on an empty stomach(600-800g x2 per day).. im sleep deprived with a weak appetite. BW 196 for the first time in weeks. 405x1 was a lot easier than this morning but i did not have the mental toughness to go for 455x1 at this weight.
* weak but i look very cut. starting to see some lower abs. will force the 2-2.5 cup rice per meal again. been slacking with 1 cup because i'm too caffeineated and have no cravings for more food volumes.
« Last Edit: May 06, 2013, 11:05:15 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1196 on: May 07, 2013, 01:19:05 pm »
0
Tue 8:00am
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10

- BW dry 195. 405x1 this morning felt very heavy. caloric deficit adding up and making me weak. will go for the routine 315-365-405 until i get my BW strong again. 

----------------------------------------------------------------------------------------------

Tue 4:00pm
May 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10

* the -4 to 6lbs on my BW made almost a -40lb difference in my top set weight. forced delaoding while eating better. shoulders.calves.midback are getting stronger.
« Last Edit: May 07, 2013, 09:03:12 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1197 on: May 08, 2013, 05:40:07 pm »
0
Wed 8:30am
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10

- BW still at 194-196lb. will delaod and eat better. Skip second workout as this is my wed-sat work nights.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
May 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1198 on: May 09, 2013, 09:46:55 pm »
0
Thur 4:30pm
May 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10

- lowerback starting to feel better. skipped the leg press calf raises too. cable rows tmrw afternoon will be x20s. it got too easy today. machine all stacked out at 200 (100lb equivalent).

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10
[/quote]
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1199 on: May 10, 2013, 09:35:41 pm »
0
Fri 4:30pm
May 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10

* BW starting to climb up again to 198lb. ate more macadamia/almonds. slept 9:00am-2:30pm-4:30pm. 2 more worknights until sat. i will aim for at least a single 455x1 next week just to keep my confidence with that 455.

----------------------------------------------------------------------------------------------

// 2nd workout skipped.

Tue 4:00pm
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

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

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

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

Chins
Paused reps top/bottom holds
- BW x10
[/quote]
[/quote]
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.
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