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Progress Journals & Experimental Routines / Re: Kingfush
« on: May 04, 2013, 06:39:45 pm »
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.
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.