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Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2013, 01:45:31 pm »
Sun 8:30am
April 21, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1
315 x1
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20 x20
Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10
Chins
Paused reps top/bottom holds
- BW x10
----------------------------------------------------------------------------------------------
Sun 4:30pm
April 21, 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 21 of 40
405 x1
315 x1
* did 2 sets of good sleep after finishing my 3rd night of work last sat morning. sleep sat 9:00am-3:00pm, sat 9:00pm-4:00am-6:30am, sun 11:00am-2:30pm. back to 455x1 again from a complete pause. did not 425x1 today. will be top set focused when strong - only back off with 405/315. did not do anything else.
April 21, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1
315 x1
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20 x20
Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x10
Chins
Paused reps top/bottom holds
- BW x10
----------------------------------------------------------------------------------------------
Sun 4:30pm
April 21, 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 21 of 40
405 x1
315 x1
* did 2 sets of good sleep after finishing my 3rd night of work last sat morning. sleep sat 9:00am-3:00pm, sat 9:00pm-4:00am-6:30am, sun 11:00am-2:30pm. back to 455x1 again from a complete pause. did not 425x1 today. will be top set focused when strong - only back off with 405/315. did not do anything else.