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Progress Journals & Experimental Routines / Re: Kingfush
« on: July 16, 2013, 09:12:04 pm »
Tue 4:00pm
July 15, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
455 x1 #44 Consecutive Day 3
405 x1
Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 2
Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2
Dips
Paused Reps - top/bottom hold
BW x40 Consecutive Day 3
Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 2
* if the 405 is quick enough like today, i don't really care if its the 3rd consecutive day. il go for another 455. so much for minimizing the fatigue build up. il rep this 455 as many times as it takes until i forget that this is heavy.
* dips became strong again in less than 2 weeks after not doing them for months. got some DOMS on the first 1-2 days of doing them but it was not that bad. i have to get my shoulder work too with the standing dumbbell press. i don't really like any push movement that involves my back.
* BW still in the 202-206lb. really takes time to get my empty weight higher than 202 with this ~ 1:1 protein/carb diet, combined with fasted training.
July 15, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at BW204-208lb
315 x1
365 x1
405 x1
455 x1 #44 Consecutive Day 3
405 x1
Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 2
Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2
Dips
Paused Reps - top/bottom hold
BW x40 Consecutive Day 3
Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 2
* if the 405 is quick enough like today, i don't really care if its the 3rd consecutive day. il go for another 455. so much for minimizing the fatigue build up. il rep this 455 as many times as it takes until i forget that this is heavy.
* dips became strong again in less than 2 weeks after not doing them for months. got some DOMS on the first 1-2 days of doing them but it was not that bad. i have to get my shoulder work too with the standing dumbbell press. i don't really like any push movement that involves my back.
* BW still in the 202-206lb. really takes time to get my empty weight higher than 202 with this ~ 1:1 protein/carb diet, combined with fasted training.