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Messages - Kingfish

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1456
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2012, 04:51:34 am »
Sun 11:30pm
Nov 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315x4][365x1] - did not detrain at all from the 3 non-barbell squat workouts

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x16 8-8 just to make sure i don't break myself coming from high rep BW straight to 585s. 495 felt very light.
- 585 x40 8-8-8-8-8 no problem repping these. will go 675s for a few more weeks before i call it quits and go maintenance while building up my squat again.

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x10 x10

* barbell back squat felt very comfortable. 315 did not feel that much heavier that the 200s i was using in that cable system - the freeweight movement felt a ton easier. i might be a bit tired from the 9hr flight back to SF but that 365x1 still moved up explosively. got here in SF 5pm, slept til 10 then lifted.
* BW at wet 175. did not eat much aside from the bfast and dinner buffet as everything there in st. thomas is just stupidly expensive. dollar menu is $4.

1457
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 03, 2012, 11:03:21 pm »
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 3 of 3

Sat 11:30pm
Nov 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 - got tired from all the water activities. snorkeling was nice.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 - tired too

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
single arm standing cable tricep push downs using rope attachment holding both ends with 1 hand..
20-22.5lb x8 ~8-10 sets each arm.

Daily BW Chins
Paused Reps
- x40

cheers from the caribbean with lady KF  :headbang:

1458
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 11:54:29 am »
Quote from: LBSS on November 02, 2012, 10:21:32 am
Quote from: Kingfish on November 02, 2012, 09:38:14 am
40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)

bro, you're so wrong, bro. chesticles are where it's at.

 :trolldance:

chest (and traps)  :uhhhfacepalm:

1459
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 02, 2012, 09:48:37 am »
http://www.cordianet.com/calculator.htm

this is what i would use as this is the most accurate. i find that 3000-3400 for me works most of the time. what to be leaner - i go full no no carbs from natural sources (i still get a few from the protein shakes).. and a very very high water intake.. that will lean/dry you out another 3-5lbs fast.


1460
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 09:38:14 am »
40+ reps of BW dips is all the chest il do. girls look for biceps and abs IMO. weighted chins gets you both (and low BF%)

1461
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 09:30:10 am »
Quote from: LBSS on November 02, 2012, 09:19:38 am
remind me what you have against chest work. i'm interested today in particular because i (re-)realized last night that my pecs are very tight.

strong bench press does not make you strong IMO, its just something that will get your shoulders hurt at some point in the future (and bulging chests gets you stereotyped as a muscle head/bench-curl bro). id rather put my focus on the standing press. anyone who presses 225s will be strong.


1462
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2012, 09:15:03 am »
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 2 of 3

Fri 6:30am
Nov 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x40 8-8-8-8-8

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
single arm standing cable tricep push downs using rope attachment holding both ends with 1 hand..
20-22.5lb x8 ~8-10 sets each arm.

Daily BW Chins
Paused Reps
- x40

strong breakfast buffet post workout..5plates smoked salmon, cottage cheese, some other fancy soft cheeses, lots of eggs - over easy/boiled, turkey sausage.


thats the caribbean sea outside.






1463
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 01, 2012, 07:40:24 am »
Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 1 of 3

Thur 4:30am
Nov 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 x8 - no squat rack here in the caribbean, made use of a lifefitness cable system. full stack at 2x of 200lb. with pulley system, probably an effective 200lb total resistance.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 x40 x40 - felt like i was about to lift off the floor the with the BW calf raises. haven't done them in a while. hopefully the 585s don't feel very heavy again with 3 skipped days.

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.

Daily BW Chins
Paused Reps
- x40 x20 - at least the lifefitness station has some decent grip and height for the chins. did not have the shoulder width parallel grip but can't complain. i do chins instead of pull ups because they feel more natural and saves my grip. i feel it more also on the back as long as i pull myself all the way up putting the bars to my chest and squeezing/pausing on the top ROM. that is why i prefer the parallel shoulder grips. i have space in the center to put my torso and really pull my body up without a bar getting in the way.

had to start the paused rep squats from the bottom. maxed the weight with those 2 stacks of 200lbs. weight felt weird on the back because of the pulley system and the lack of the freeweight ROM. it took care of the legs because at x8 reps, i can feel the quads and torso stabilizing muscles working. might lift again this afternoon after i feel boss after the buffet. il knock out x40 with this feather weight.




1464
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 31, 2012, 06:20:39 am »
Thur 2:00am
Oct 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 x40  (8-8-8-8-8)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20


1465
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2012, 11:42:05 am »
Wed 7:00am
Oct 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 x40  (8-8-8-8-8)
- 675 x0 skipped very heavy weight

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x40

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

Wed 4:00pm
Oct 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 (8-8-8-8-8)
- 675 x0 skipped very heavy weight

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

* going to the US virgin island tmrw early morning. hopefully flight does not get delayed. legs were still strong on the squat but the mid-upper back is still recovering from the 675s. skipped 675s today to get fresher.

1466
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 29, 2012, 12:00:34 pm »
Mon 7:00am
Oct 29, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x40

* my squat is not going to get anywhere heavy as long as i'm pounding away with the 675s calf raises. torso just can't take too much volume. there is a time for squats in the next few weeks but for now, its all 6-7plates on the calf raises. will lift again later and try if i can get 385x1.

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

Mon 4:00pm
Oct 29, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x40

* could have gotten the 385-405x1 on the paused squat. the 365 felt convincingly light this afternoon. did not bother pushing the squat and put the efforts again to the calf raises. 675x6 is not too far off.. and eventually 675x8 again.


1467
Nutrition & Supplementation / Re: Ammunition for the power athlete
« on: October 29, 2012, 08:41:44 am »
Quote from: adarqui on October 27, 2012, 08:46:04 pm












all good except for that milk.. body shuts down and asthma goes crazy.. i eat steaks often but most of the time.. it's fish protein for me.  too much red meat fat / LDL can't be that good.

here's my boss meals - salmon or salmon belly for that calorie excess..



or for poverty times.. sardines.



add a couple of these (x4-8/meal) to top thing out, pan fried with olive oil spray..  :headbang:




1468
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 28, 2012, 08:57:32 pm »
Sun 4:00pm
Oct 28, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x20 (4-4-4-4-4)
- 585 x20 (8-8-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* wet BW at 176lb. upp'ed the carbs a little for the caribbean aesthetics. body felt bloated a bit but was still able to get my chins easily so its all good.
* calf raises benefiting probably from the caloric excess. 585s felt like nothing after the 675s x4. i can get a 675 x6 but the lowering of the weight after that last challenging concentric rep feels like i can snap my spine if i loose tightness even for a split second. the supports are there but by the time the bar gains momentum, the damage is already done.

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

1469
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 27, 2012, 09:40:00 pm »
Sat 4:30pm
Oct 27, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40  (8-8-8-8-8)
- 675 x8 (4-4)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x10

* calf raises found another gear.. lol. the 585 is not heavy anymore. can get x8 even with sub 60sec reset. 675x4 was just right. will go 675x20 (4-4-4-4-4) next time and go for 675 x6-8 by mid nov before i go maintenance. really need to focus back on squat. gap between my near max 425-440s getting bigger and bigger. need to be withing 405x1 repeatable again.

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

1470
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 26, 2012, 07:19:28 am »
Fri 3:30am
Oct 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x40  (8-6-6-6-6-6-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

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

Fri 4:30pm
Oct 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x42 x40 (10x1, 8x4 | 8x5) 

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* more progress with the calf raises - repeatable clusters of x8 reps now. did x40 for 2 sets. could probably do 675 x4-6 for x20 total clustered reps. i want more mass from a x10 reps.. will stick with 585s and really force calves to grow. squat still sucks.

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