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^ fasting was worth it. can post pics but it looks more like a feeding than dining because its just a combo of pinkish meat in my plate. no vegetables..just 3/4 plate full of top sirloin and the 1/4 with leg of lamb. repeat 6x.. win

here it is..


Sat - 4:00pm
Aug 25, 2012

Week  2 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 8,8,8,
- 80lb 8,8
- 90lb x4
- 100lb x2

* 3 straight nights of only 4.5-5.5 hr sleep. even my 300g + of protein did not make that much of a difference. 385 was it for today. will definitely get better sleep now and back to 405 tmrw.
* did high sets of back work because i was doing them alternating with the calf raise sets.

If you depress your shoulders, get full extension on the eccentric, and then pull right under the chest, imo you will get the most bang for your buck if youre only going to row one way.  A good way to do it is half your sets using a higher external rotator type pull, then half lower.  The back is so complex it responds well to multi directional work.

yes.. i like full ROM with a slight pause to really kill momentum at the bottom eccentric. i actually overdo the top also with a slight torso twist just to really hit the highest/fullest ROM.

pulling right under chest IMO hits the back deltoids too. can't go wrong with that either.

il do more of the mid-high type pull since it feels more comfortable to me. when i move heavier weights at the mid-high pull, the low pull will eventually take care of itself in a way.

thanks boss.

going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee

Fri - 8:00am
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 10,10,10

* felt strong again even with lack of sleep.. and now, no solid food. damn. i might hit a wall somewhere.. 405 was again doable but decided to save it for the afternoon workout after i get some sleep. been awake for 17 hrs already at the start of this mornings 8am workout.
* all row weights using the cable resistance is now adjusted for the pulleys.. the effective resistance i'm maxd at today with the xover machine is 75lbs. the other one with the max 200lb is 100lb effective.

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Fri - 4:00pm
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 16,16,8

* not surprised that the 385 felt heavier than usual. no plans of doing 405 anyway. caloric deficit from the last 3 meals ~200-400kcal against my usual 700-800ish.. will all equalize and overshoot in a few hours... can't wait.
* back work still doing well. aiming for 40 total reps per workout.

Wed - 7:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10
- 200lb 4,4

* will lower the reps now with the rows, add more sets and focus on higher tonnage. starting it slowing.

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Wed - 4:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x4
- 200lb 2,4,4

* start of work night today. wed-fri nights for a short week this week. i was my usual strong today for my high 160s BW. 405x1 without the safety pins again for some motivation.

Quote from: hyperdunk1 on August 20, 2012, 01:57:14 am

lol 25 hrs of sleep?  that's a hibernation!

Quote from: Kingfish on August 19, 2012, 09:58:15 pm

* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.

thank you.

and for me, too much sleep is ~5hrs. usual is 3.5-4.5hr 2x per day + some naps here and there.

Mon - 8:00am
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb+25lb 10,10,10
- 5x45lb+35lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not very strong for the 405. 385 was still not very easy. needed a very explosive 385 before i go 405s.
* calf work now at 5x45lb + 1x35lb. will use 6x45lb soon and stay in the 8-10reps until i get to 16-20reps with that again.

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Mon - 4:30pm
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x10
- 5x45lb+35lb 10,10,10
- 6x45lb x8

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
- skipped. gym to busy.

* recovered now for the 405s again. calf work still improving and last measurement this morning - a little over 16" now.

^ i've been wrong before.. 

if you want to save your shoulder/wrist joints the beating, do standing overhead DB press instead. get to 80lb+ and be boss.

basketball players who benches 3 plates is nothing special.. you standing press at least 185+..you'd be a lot stronger for the sport.

 

Fri - 6:30am
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 60lb x10
- 70lb x10 (max weight)

* squat still sucks. lack of complete sleep. no amount of high protein diet is going to get me strong with this kind of recovery. a straight 4-5hrs sleep withth good food is always a sure 405. if i lack on either one, its not going to happen.
* used the company gym so i had to do my rows on a cable xover machine.. fancy but it did the job. if i get my back stronger, this machine is not going to cut it on low rep/high weight loading, as i am already maxd out on the resistance. i can aim for 16-20reps + waveloaded to -20/-40lb..and rep another 12-16.. that makes this machine still usefull in the long run

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Fri - 11:30pm
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 75lb 10,10 (max weight)

Daily BW Dips
- 40,20

* got a decent afternoon nap. that took care of the recovery part. skipped the waveloaded calf work as those tire me out. sticked to regular high rep sets.. blasted last set to 20reps.
* used the freemotion cable xover machine again because it felt smoother than the other cable machine. its also about time i took it a bit light/easy on the rows.