1531
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 09, 2012, 05:59:25 am »
^ relax
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1532
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 08, 2012, 07:37:32 am »
Wed - 3:30am
Aug 8, 2012
Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,16
* the 5plate calf raises x10 is not cutting it anymore. didn't feel like adding more weight and look ugly with a small 10lb plate in there.. il go for 16x4 before i add another 15-25lb and go down to x8 again.
* been doing standing single arm low cable row x10reps for good volume/bloodflow aiding my heavy head supported curl-bar BB rows at home. i like the effects of the standing rows - my other hand braced again a support (and feet planted solid) to really focus on pulling with the elbow, holding the top contraction and really letting the bottom ROM pull everything to near max ROM. the cable is set to lowest postion and makes a near 45deg. basically the same as a single arm dumbell row but instead of resting on a flat bench, you rest on a 45 deg bench with the resistance pulling from a 45 deg angle (instead of 90 deg down gravity with DB)
* i suck on the grip. my grip goes out near the 10th rep using 160lb (full stack is 200). these are controlled rows with top/bottom holds too.
* so i don't look like a turtle too much with a very big back, i do sets of x20 BW dips. thats all the chest i'm going to get. can't have too much back, but still need some form of muscle balance. lol
-------------------------------------------------------------------------------------
Wed - 5:30pm
Aug 8, 2012
Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
Aug 8, 2012
Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,16
* the 5plate calf raises x10 is not cutting it anymore. didn't feel like adding more weight and look ugly with a small 10lb plate in there.. il go for 16x4 before i add another 15-25lb and go down to x8 again.
* been doing standing single arm low cable row x10reps for good volume/bloodflow aiding my heavy head supported curl-bar BB rows at home. i like the effects of the standing rows - my other hand braced again a support (and feet planted solid) to really focus on pulling with the elbow, holding the top contraction and really letting the bottom ROM pull everything to near max ROM. the cable is set to lowest postion and makes a near 45deg. basically the same as a single arm dumbell row but instead of resting on a flat bench, you rest on a 45 deg bench with the resistance pulling from a 45 deg angle (instead of 90 deg down gravity with DB)
* i suck on the grip. my grip goes out near the 10th rep using 160lb (full stack is 200). these are controlled rows with top/bottom holds too.
* so i don't look like a turtle too much with a very big back, i do sets of x20 BW dips. thats all the chest i'm going to get. can't have too much back, but still need some form of muscle balance. lol
-------------------------------------------------------------------------------------
Wed - 5:30pm
Aug 8, 2012
Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
1533
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 07, 2012, 11:47:11 am »
Tue - 7:00am
Aug 7, 2012
Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
-----------------------------------------------------------------------------------------
Tue - 5:00pm
Aug 7, 2012
Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
Aug 7, 2012
Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
-----------------------------------------------------------------------------------------
Tue - 5:00pm
Aug 7, 2012
Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
1534
ADARQ & LanceSTS - Q&A / Re: Half squat with transition emphasis
« on: August 07, 2012, 01:06:47 am »
too much heavy half squats as a suggestion from lance got me full repping 455 out of nowhere. i had no idea it had a strong training effect..
all i can do now is watch what i did 1 year ago and say - at least i got it on vid.. not gonna happen that easy again anytime soon.
<a href="http://www.youtube.com/watch?v=FM4eSAmTQMw" target="_blank">http://www.youtube.com/watch?v=FM4eSAmTQMw</a>
all i can do now is watch what i did 1 year ago and say - at least i got it on vid.. not gonna happen that easy again anytime soon.
1535
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 07, 2012, 12:41:21 am »
oh, i assumed 90 = parallel.
i asked vag the same question a couple weeks ago, but how do your joints, etc feel training with such heavy weights and a high intensity?
my joints are doing just fine. no injury or any near-injury incidents even with 1-3x/day squats with 400lbs+. did 4x squats in a day also the other day and same thing. just a little muscular fatigue but thats about it. less than a couple of weeks to go and the end of this month marks my 1-year every day squat routine.
this is the advantage of the paused rep squats. it saves the joints. muscles take the beating. it also trains you to be very explosive at the start of the movement, otherwise the bar will tell you it doesn't want to go all the way up.
1536
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 06, 2012, 12:09:56 pm »
^ the 515x2 was the heaviest partial reps i did at one point. have vid but no point in showing partials squats IMO - everybody can do them heavy anyway.
Mon - 8:00am
Aug 6, 2012
Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* legs feeling recovered now. 405 did not give me any problems.
---------------------------------------------------------------------------------------------------
Mon - 7:00pm
Aug 6, 2012
Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* was surprisingly very strong. would have gotten a strict 425x1. the calf raises were also a lot easier. might add another 10lbs soon.
my romaleos 2 volt are here - the 2012 olympic version. used them today and felt good. a lot lighter and felt thinner than the romaleos 1, but not as thin as my Ironworks 2. i like them all.
Mon - 8:00am
Aug 6, 2012
Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* legs feeling recovered now. 405 did not give me any problems.
---------------------------------------------------------------------------------------------------
Mon - 7:00pm
Aug 6, 2012
Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* was surprisingly very strong. would have gotten a strict 425x1. the calf raises were also a lot easier. might add another 10lbs soon.
my romaleos 2 volt are here - the 2012 olympic version. used them today and felt good. a lot lighter and felt thinner than the romaleos 1, but not as thin as my Ironworks 2. i like them all.
1537
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 05, 2012, 12:57:14 pm »
Sun - 8:30am
Aug 5, 2012
Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
---------------------------------------------------------------------------------------------------
Sun - 5:00pm
Aug 5, 2012
Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* legs are tired. time to take it easy (no more 3-4x / day squat).. a couple of days of just 2x with good food should get me back on track.
* calf work is alright. did not get top ROM at rep 10 at some sets and had to drop the machine again to take the weights off.
Aug 5, 2012
Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
---------------------------------------------------------------------------------------------------
Sun - 5:00pm
Aug 5, 2012
Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* legs are tired. time to take it easy (no more 3-4x / day squat).. a couple of days of just 2x with good food should get me back on track.
* calf work is alright. did not get top ROM at rep 10 at some sets and had to drop the machine again to take the weights off.
1538
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 04, 2012, 12:27:21 pm »
Sat - 8:00am
Aug 4, 2012
Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
----------------------------------------------------------------------------------------
Sat - 4:30pm
Aug 4, 2012
Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* calves not very strong. reps 9-10 gave me a hard time. had to let the machine drop at the final rep to not stress the back pulling the handle to raise it so i can re-set the weights.
* strong post workout meal and lift again ~ midnight-ish after i feel fresh again.
Aug 4, 2012
Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
----------------------------------------------------------------------------------------
Sat - 4:30pm
Aug 4, 2012
Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
* calves not very strong. reps 9-10 gave me a hard time. had to let the machine drop at the final rep to not stress the back pulling the handle to raise it so i can re-set the weights.
* strong post workout meal and lift again ~ midnight-ish after i feel fresh again.
1539
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 03, 2012, 05:44:22 am »
Fri - 1:00am
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
- was still able to get my top set without any problems coming from a 4:30pm lift with no sleep/nap between the workout.
- the previous workout coming from almost 17hrs gap ( wed11:30pm- thur 4:30pm the following day) was alright. i did 3x lift last wed and decided to get some more recovery time. the top set of 405 went up without problems too.
- calf work is surprisingly easy. need to figure out if controlled repping 6-8plates on that seated calf machine is even realistic. don't want to tear something there just to look cool. calfs now almost 16" shredded. lol
-------------------------------------------------------------------------------------------------
Fri - 8:30am
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
-------------------------------------------------------------------------------------------------
Fri - 4:30pm
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
- skipped the calf work on the midday workout. did 3x again today. i'm enjoying this higher cab intakes. feels like my muscles have more mass to it.
- calf work is still looking good. really focusing on the seated bent knee variation until i figure out how to perform straight knee - gastroc focused too without tiring my VMO/quads too much. might use some form of knee brace or wrap.. don't know yet.
-------------------------------------------------------------------------------------------------
Fri - 10:30pm
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
* skipped the calf work. might be overtraining these small muscles. quads can take the 400s 4x/day i guess. nothings breaking and i'm getting better appetite after lifting. did a very quick lift before lunch.
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
- was still able to get my top set without any problems coming from a 4:30pm lift with no sleep/nap between the workout.
- the previous workout coming from almost 17hrs gap ( wed11:30pm- thur 4:30pm the following day) was alright. i did 3x lift last wed and decided to get some more recovery time. the top set of 405 went up without problems too.
- calf work is surprisingly easy. need to figure out if controlled repping 6-8plates on that seated calf machine is even realistic. don't want to tear something there just to look cool. calfs now almost 16" shredded. lol
-------------------------------------------------------------------------------------------------
Fri - 8:30am
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
-------------------------------------------------------------------------------------------------
Fri - 4:30pm
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10
- skipped the calf work on the midday workout. did 3x again today. i'm enjoying this higher cab intakes. feels like my muscles have more mass to it.
- calf work is still looking good. really focusing on the seated bent knee variation until i figure out how to perform straight knee - gastroc focused too without tiring my VMO/quads too much. might use some form of knee brace or wrap.. don't know yet.
-------------------------------------------------------------------------------------------------
Fri - 10:30pm
Aug 3, 2012
Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
* skipped the calf work. might be overtraining these small muscles. quads can take the 400s 4x/day i guess. nothings breaking and i'm getting better appetite after lifting. did a very quick lift before lunch.
1540
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 02, 2012, 08:55:17 pm »
^ you don't have to force a pattern but eventually your body will go into a rhythm by itself.
Thur - 4:30pm
Aug 2, 2012
Week 11 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 5x45lb 10,10,10,10
* almost 17 hr gap from the previous workout. got 405 and happy with it. form not too smooth but it still worked. not much problem today.
Thur - 4:30pm
Aug 2, 2012
Week 11 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 5x45lb 10,10,10,10
* almost 17 hr gap from the previous workout. got 405 and happy with it. form not too smooth but it still worked. not much problem today.
1541
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 01, 2012, 11:34:13 am »
Wed - 7:00am
Aug 1, 2012
Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10,10
* calves are taking all the creatine.. completed the 40total reps with decent holds on the top ROMs on calf raises. stopped the squat at 385 again and will get the 400 this afternoon. might also go for 5x45lb 8x5sets on the calf work.
* its either the calf volumes or just me losing some BW. i'm at a wet BW again of 168lbs after the workout. i might be breaking sub 165lb dry weight if i don't eat more to compensate for the added volumes of calf work and the heavier head-supported barbell rows.
---------------------------------------------------------------------------------------
Wed - 5:00pm
Aug 1, 2012
Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled - straight leg - paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
* this is more like it. calves still strong and the squat warmups did not give me any problem. after this strong post workout food again, i might be lifting again sometime ~ midnight during my lunch break. either the first lift for tmrw or the 3rd for today.
---------------------------------------------------------------------------------------
Wed - 11:30pm
Aug 1, 2012
Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10
- 5x45lb x10
* lifted for the third time today. felt strong. must be the extra carbs. bumped up rice serving from 1/2 to 1 cup a meal post workout. no sleep in between lifts but definitely strong enough for 425x1. i guess diet fluctuations matter a bit when you are this thin.
Aug 1, 2012
Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10,10
* calves are taking all the creatine.. completed the 40total reps with decent holds on the top ROMs on calf raises. stopped the squat at 385 again and will get the 400 this afternoon. might also go for 5x45lb 8x5sets on the calf work.
* its either the calf volumes or just me losing some BW. i'm at a wet BW again of 168lbs after the workout. i might be breaking sub 165lb dry weight if i don't eat more to compensate for the added volumes of calf work and the heavier head-supported barbell rows.
---------------------------------------------------------------------------------------
Wed - 5:00pm
Aug 1, 2012
Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled - straight leg - paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
* this is more like it. calves still strong and the squat warmups did not give me any problem. after this strong post workout food again, i might be lifting again sometime ~ midnight during my lunch break. either the first lift for tmrw or the 3rd for today.
---------------------------------------------------------------------------------------
Wed - 11:30pm
Aug 1, 2012
Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10
- 5x45lb x10
* lifted for the third time today. felt strong. must be the extra carbs. bumped up rice serving from 1/2 to 1 cup a meal post workout. no sleep in between lifts but definitely strong enough for 425x1. i guess diet fluctuations matter a bit when you are this thin.
1542
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2012, 11:21:41 am »
Tue - 7:00am
July 31, 2012
Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
* felt the tightness/fatigue in my gastrocs from yesterdays high rep - multi sets. did it again today in the seated sled. prefer to use this instead of a standing-back loaded smith or calf machine. saving the upperback from too much beating. my left VMO yesterday got tender also from supporting all those straight leg calf raise sets.
* no problems with the squats warmups today. legs not tired. post squat jump reps for speed kept low.
Tue - 4:30pm
July 31, 2012
Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10
- 4x45lb+35lb 10,10
* il do the 4plates + 35lb 10x4sets for a few days/weeks while upping my carbs. see if that feeds it more mass. after i get to 5plates, il hold it there and just focus on getting my head supported rows to 2plates x 10reps.
* my squat is holding nicely even at sub 170BW. i will eventually find a way to peak 1-2x/week after the end of next month (to complete my 1-year-daily-squat thing). if everything goes my way, i prefer to rep 425x1 routinely with a 440x1 on strong days - at least 1x a week.
July 31, 2012
Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
* felt the tightness/fatigue in my gastrocs from yesterdays high rep - multi sets. did it again today in the seated sled. prefer to use this instead of a standing-back loaded smith or calf machine. saving the upperback from too much beating. my left VMO yesterday got tender also from supporting all those straight leg calf raise sets.
* no problems with the squats warmups today. legs not tired. post squat jump reps for speed kept low.
Tue - 4:30pm
July 31, 2012
Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10
- 4x45lb+35lb 10,10
* il do the 4plates + 35lb 10x4sets for a few days/weeks while upping my carbs. see if that feeds it more mass. after i get to 5plates, il hold it there and just focus on getting my head supported rows to 2plates x 10reps.
* my squat is holding nicely even at sub 170BW. i will eventually find a way to peak 1-2x/week after the end of next month (to complete my 1-year-daily-squat thing). if everything goes my way, i prefer to rep 425x1 routinely with a 440x1 on strong days - at least 1x a week.
1543
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 30, 2012, 10:14:30 pm »Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.
low BF, low stress, clean diet, enough rest/sleep. etc.. those little things.. i recently did my lab blood tests and the only thing i'm not within normal or better is my creatinine count - pretty high for a skinny 170lb.
i've tested my heart rate as low as 42BPM. as long as it still beats faster during exercise, i don't see anything wrong here. i've always had a slow HR. no heart blocks or any medical conditions. can be genetic too. my younger sister is an elite distance runner.
forgot to mention.. i do hill sprints. i get to the top pretty fast.
1544
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 30, 2012, 12:05:06 pm »
^ i am not going to vid myself taking my BP. my caffeine tolerance is higher than ave. 100mg on an empty stomach is not even going to do anything significant.
all these 10-20 reps of either BW calf raises, situps, head-supported rows(favorite), back extension/ghr and chins that i do multiple times a day at home kicks up my heart rate to >100BPM as i do these accessory lifts. thats my cardio.
Mon - 7:00am
July 29, 2012
Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,10,20 **
* might have done too much jumping yesterday (did SVJ dunks). legs did not have it this morning. stopped at 385 to regroup and lift better later. i was strong yesterday and instead of going for 425x1, i did more jumping which killed my legs a bit.
* lifted in the other gym with the 45 deg sled for straight leg calf work. i am noticeably stronger now. was able to 20 rep the sled with max weight (sled can take max of 4x45lb each side). these are paused reps at top and bottom. my soleus work later might suck.
Mon - 4:00pm
July 29, 2012
Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,20,16,16 **
* got my 405 again. did not put safety pins for STIM. i was not completely recovered this morning and had to top at 385. this 405 did not give me any problems. >1sec hold at the bottom and boom.. up. done.
* the 45 deg sled is already maxd out so decided to do higher reps as long as i can maintain top and bottom holds/pause. no choppy kipping reps here.
** note to self - do not go apeshit volumes on straight knee calf work without building up to it. now my left VMO has muscle spasms. need to wrap this thing so it heals right.
all these 10-20 reps of either BW calf raises, situps, head-supported rows(favorite), back extension/ghr and chins that i do multiple times a day at home kicks up my heart rate to >100BPM as i do these accessory lifts. thats my cardio.
Mon - 7:00am
July 29, 2012
Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,10,20 **
* might have done too much jumping yesterday (did SVJ dunks). legs did not have it this morning. stopped at 385 to regroup and lift better later. i was strong yesterday and instead of going for 425x1, i did more jumping which killed my legs a bit.
* lifted in the other gym with the 45 deg sled for straight leg calf work. i am noticeably stronger now. was able to 20 rep the sled with max weight (sled can take max of 4x45lb each side). these are paused reps at top and bottom. my soleus work later might suck.
Mon - 4:00pm
July 29, 2012
Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total
Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,20,16,16 **
* got my 405 again. did not put safety pins for STIM. i was not completely recovered this morning and had to top at 385. this 405 did not give me any problems. >1sec hold at the bottom and boom.. up. done.
* the 45 deg sled is already maxd out so decided to do higher reps as long as i can maintain top and bottom holds/pause. no choppy kipping reps here.
** note to self - do not go apeshit volumes on straight knee calf work without building up to it. now my left VMO has muscle spasms. need to wrap this thing so it heals right.
1545
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 29, 2012, 01:27:01 pm »
Sun - 9:00am
July 29, 2012
Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10
* this felt a lot better. steak+egg dinner yesterday worked. will go for 405+ later if my muscles feel fuller again. calf work +35lb also if this post workout meal does it job.
even with ~ 1000mg of caffeine daily, i'm still hovering in the low-mid 40s BPM. i'm tracking resting heart rate for fatigue/overtraining and it seems that these quick squat bouts without the backup sets are not tiring me in any way.
Sun - 4:30pm
July 29, 2012
Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10
* did not feel like doing 425 right now. need more feeling of quad lock to go for it. i respond well to higher carb intakes. more wheat bread tmrw post workout.
July 29, 2012
Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10
* this felt a lot better. steak+egg dinner yesterday worked. will go for 405+ later if my muscles feel fuller again. calf work +35lb also if this post workout meal does it job.
even with ~ 1000mg of caffeine daily, i'm still hovering in the low-mid 40s BPM. i'm tracking resting heart rate for fatigue/overtraining and it seems that these quick squat bouts without the backup sets are not tiring me in any way.
Sun - 4:30pm
July 29, 2012
Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10
* did not feel like doing 425 right now. need more feeling of quad lock to go for it. i respond well to higher carb intakes. more wheat bread tmrw post workout.