1561
Futbol (soccer) / Re: USA.. USA... USA!!!
« on: July 25, 2012, 08:32:04 pm »
bump.. alex morgan too good for the french team.. down 0-2, team usa wins first game against france 4-2..
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
1562
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 25, 2012, 12:11:09 pm »
Wed - 8;00am
July 25, 2012
Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 10,10,10,10
---------------------------------------------------------------------------------------
Wed - 4:00am
July 25, 2012
Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+20lb 10,10
- 4x45lb+25lb 10,10
* might be experiencing some sort of calf growth spurt or newbie gains. the reps were fairly easy, even with the 2x10s of 4x45lb+25lb. the 5x45lb goal appears to be doable sooner than i expected.
* squat routine feels more like some form of dynamic stretching now.
July 25, 2012
Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 10,10,10,10
---------------------------------------------------------------------------------------
Wed - 4:00am
July 25, 2012
Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+20lb 10,10
- 4x45lb+25lb 10,10
* might be experiencing some sort of calf growth spurt or newbie gains. the reps were fairly easy, even with the 2x10s of 4x45lb+25lb. the 5x45lb goal appears to be doable sooner than i expected.
* squat routine feels more like some form of dynamic stretching now.
1563
Strength, Power, Reactivity, & Speed Discussion / Re: new workout routine
« on: July 25, 2012, 10:12:32 am »
^ focus on lifting form more than anything else. with proper food.rest.sleep, the poundage will always improve. go as low as your flexibilty allows - if its above parallel, work on your flexibility and buy some decent shoes.
do some jumping every now and then but don't get crazy on the plyo/jumping volumes. almost all jump trainess fail here - they get hurt, usually with some form of knee or joint injury of some kind.
here's me at 92" reach (1" shorter than yours) doing my routine jump drills post squats - if you prefer to squat your way to a high 30s/low 40s SVJ.. i took the easy way to jumping high.. squat.jump.lowBF. good luck!
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>
do some jumping every now and then but don't get crazy on the plyo/jumping volumes. almost all jump trainess fail here - they get hurt, usually with some form of knee or joint injury of some kind.
here's me at 92" reach (1" shorter than yours) doing my routine jump drills post squats - if you prefer to squat your way to a high 30s/low 40s SVJ.. i took the easy way to jumping high.. squat.jump.lowBF. good luck!
1564
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 24, 2012, 12:40:51 pm »
^ hopefullly the romaleos volt do come in tomorrow as planned. will definetely place an order. got my first nike from roguefitness.com
Tue - 8:00am
July 24, 2012
Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
---------------------------------------------------------------------------------------
Tue - 4:00pm
July 24, 2012
Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
* might be time to add some more weight in the seated calf work. the 9-10reps are not very heavy anymore.
Tue - 8:00am
July 24, 2012
Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
---------------------------------------------------------------------------------------
Tue - 4:00pm
July 24, 2012
Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
* might be time to add some more weight in the seated calf work. the 9-10reps are not very heavy anymore.
1565
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 23, 2012, 12:01:40 pm »
Mon - 7:30am
July 23, 2012
Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
* if i wear the same lifting shoes everytime i workout, i sometimes get confused if it was morning or afternoon. the repetitiveness is strong lately. ironworks 2 in the morning and 3 in the afternoon to change things a bit.
* excited to order the romaleos volt.
-----------------------------------------------------------------------------------
Mon - 3:30am
July 23, 2012
Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] < 60sec between sets.
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
* ate more than the regular amount of carbs this morning post workout - intention was to cleanse stomach from all the meats i ate over the weekend. i had n all-you-can eat brazillian buffet again, from the same place as the week before. espetus. same menu, i ate the same thing with pretty much the same volume. top sirlion, lamb and filet mignon.
* ate kabocha squash, sweet potato and some fruits for cleansing. carb spike made my muscles feel bloated and tight. i was very strong this afternoon. did all the sets without resting - time between sets is only from changing the weights.
* i need to figure out a loading for my calf work that will get me failing at ~ 18-20reps. this 4 set of10 is time consuming. i already workout 2x/day. i want to make the workout as quick as i can.
July 23, 2012
Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
* if i wear the same lifting shoes everytime i workout, i sometimes get confused if it was morning or afternoon. the repetitiveness is strong lately. ironworks 2 in the morning and 3 in the afternoon to change things a bit.
* excited to order the romaleos volt.
-----------------------------------------------------------------------------------
Mon - 3:30am
July 23, 2012
Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] < 60sec between sets.
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
* ate more than the regular amount of carbs this morning post workout - intention was to cleanse stomach from all the meats i ate over the weekend. i had n all-you-can eat brazillian buffet again, from the same place as the week before. espetus. same menu, i ate the same thing with pretty much the same volume. top sirlion, lamb and filet mignon.
* ate kabocha squash, sweet potato and some fruits for cleansing. carb spike made my muscles feel bloated and tight. i was very strong this afternoon. did all the sets without resting - time between sets is only from changing the weights.
* i need to figure out a loading for my calf work that will get me failing at ~ 18-20reps. this 4 set of10 is time consuming. i already workout 2x/day. i want to make the workout as quick as i can.
1566
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 22, 2012, 01:35:50 pm »
Sun - 9:00am
July 22, 2012
Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
---------------------------------------------------------------------------------------
Sun - 4:00pm
July 22, 2012
Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
July 22, 2012
Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
---------------------------------------------------------------------------------------
Sun - 4:00pm
July 22, 2012
Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
1567
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 21, 2012, 12:44:03 pm »
Sat - 8:30pm
July 21, 2012
Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
------------------------------------------------------------------------
Sat - 4:00pm
July 21, 2012
Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
July 21, 2012
Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
------------------------------------------------------------------------
Sat - 4:00pm
July 21, 2012
Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
1568
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 20, 2012, 12:40:28 pm »
Fri - 8:30am
July 20, 2012
Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
* did 40rep BW calf raises yesterday afternoon and this morning. 2nd workout skipped for weighted calf work. high rep BWs to get good blood flow for recovery.
Routine Top Single ~ 2.4BW 405@168lbs
No safety pins for motivation
<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>
Fri - 3:30pm
July 20, 2012
Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
July 20, 2012
Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
* did 40rep BW calf raises yesterday afternoon and this morning. 2nd workout skipped for weighted calf work. high rep BWs to get good blood flow for recovery.
Routine Top Single ~ 2.4BW 405@168lbs
No safety pins for motivation
Fri - 3:30pm
July 20, 2012
Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
1569
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 19, 2012, 03:38:19 pm »
Thur - 11:00am
July 19, 2012
Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 8,8,8
- 4x45lb+10lb 8,8
* calf workout from yesterdays 45 deg sled fatigued me again. lowered by 5lbs on the 4th set to maintain the 8 target reps. that -5lbs difference is big. i was able to hold the top ROM of the 8th rep longer and more convincing.
----------------------------------------------------------------------------------------------------
Thur - 5:30pm
July 19, 2012
Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
* skip calf work. did not get enough time between workouts today due to work schedule. completed the squats blitz in 20mins.
July 19, 2012
Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 8,8,8
- 4x45lb+10lb 8,8
* calf workout from yesterdays 45 deg sled fatigued me again. lowered by 5lbs on the 4th set to maintain the 8 target reps. that -5lbs difference is big. i was able to hold the top ROM of the 8th rep longer and more convincing.
----------------------------------------------------------------------------------------------------
Thur - 5:30pm
July 19, 2012
Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
* skip calf work. did not get enough time between workouts today due to work schedule. completed the squats blitz in 20mins.
1570
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 18, 2012, 03:07:00 am »
July 25, 2012 tentative release date - might get it from roguefitness.com
the nike romaleos 2 olympic color. excited to add to my shoe collection.
Wed - 6:30am
July 18, 2012
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8
* quick routine workout again.
---------------------------------------------------------------------------------
Wed - 4:30pm
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10
the nike romaleos 2 olympic color. excited to add to my shoe collection.
Wed - 6:30am
July 18, 2012
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8
* quick routine workout again.
---------------------------------------------------------------------------------
Wed - 4:30pm
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10
1571
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 17, 2012, 11:09:45 am »
Tue - 7:00am
July 17, 2012
Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10
-----------------------------------------------------------------------------------
Tue - 4:30pm
July 17, 2012
Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8
July 17, 2012
Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10
-----------------------------------------------------------------------------------
Tue - 4:30pm
July 17, 2012
Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8
1572
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 16, 2012, 10:37:02 am »
Mon - 6:00am
July 16, 2012
Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10
----------------------------------------------------------------------------------
Mon - 4:00pm
July 16, 2012
Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
- 315x5
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10
* will slowly build up the reps on the back up paused squats of 70-75%RM. time to add more weight on the seated calf work. the 4plates is not cutting it anymore. hopefully get to 5plates x10reps with strict form within the year.
* my workout time is getting quicker and quicker. squats and calf work done within 30 mins on a good day.
July 16, 2012
Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10
----------------------------------------------------------------------------------
Mon - 4:00pm
July 16, 2012
Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
- 315x5
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10
* will slowly build up the reps on the back up paused squats of 70-75%RM. time to add more weight on the seated calf work. the 4plates is not cutting it anymore. hopefully get to 5plates x10reps with strict form within the year.
* my workout time is getting quicker and quicker. squats and calf work done within 30 mins on a good day.
1573
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2012, 12:46:16 pm »
Sun - 8:30am
July 15, 2012
Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,4
* now that i got the steaks out of the way (of my valsalva), lifts felt a lot better, even for a morning workout. calfs are now tired. might need to cut the sets of 50BW calf raises at home.
* i also added 3-5 SVJs after the calf work for some sort of speed for the past few days. i also emphasis the landing/force absoptions on these jumps. i like doing these altitude drops drills in my chucks. i can really have a solid feel of the force being absorbed/distributed at the landings. gym floor is hard rubber - i'm not busting my knees on these.
--------------------------------------------------------------------------------
Sun - 4:30pm
July 15, 2012
Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8
* skipped the 50BW calf raises and got some freshness back in the soleus. not strong enough for 4 sets of 10 but will get there again. the back up sets that i planned for the squats seems to be getting pushed back all the time - i find it hard not to squat 2x/day. the coordination of doing the lifts so often makes them so easy. i can pause at the botttom with 405 and let the weight really push me down to full ROM and then explode with very strict form.
July 15, 2012
Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,4
* now that i got the steaks out of the way (of my valsalva), lifts felt a lot better, even for a morning workout. calfs are now tired. might need to cut the sets of 50BW calf raises at home.
* i also added 3-5 SVJs after the calf work for some sort of speed for the past few days. i also emphasis the landing/force absoptions on these jumps. i like doing these altitude drops drills in my chucks. i can really have a solid feel of the force being absorbed/distributed at the landings. gym floor is hard rubber - i'm not busting my knees on these.
--------------------------------------------------------------------------------
Sun - 4:30pm
July 15, 2012
Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8
* skipped the 50BW calf raises and got some freshness back in the soleus. not strong enough for 4 sets of 10 but will get there again. the back up sets that i planned for the squats seems to be getting pushed back all the time - i find it hard not to squat 2x/day. the coordination of doing the lifts so often makes them so easy. i can pause at the botttom with 405 and let the weight really push me down to full ROM and then explode with very strict form.
1574
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 14, 2012, 01:21:44 pm »
Sat - 8:30am
July 14, 2012
Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8
* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.
----------------------------------------------------------------------------------
Sat - 7:30am
July 14, 2012
Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6
* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.
http://www.menu.espetus.com/menu.pdf
----------------------------------------------------------------------------------
this is what i had the other time i ate seriously. not buffet and a bit more expensive.
cow over duck anytime. here - 5000K cal.
forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.
July 14, 2012
Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8
* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.
----------------------------------------------------------------------------------
Sat - 7:30am
July 14, 2012
Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6
* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.
http://www.menu.espetus.com/menu.pdf
----------------------------------------------------------------------------------
this is what i had the other time i ate seriously. not buffet and a bit more expensive.
cow over duck anytime. here - 5000K cal.
forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.
1575
Article & Video Discussion / Re: People should watch this
« on: July 13, 2012, 09:39:14 pm »
those strength orges are motivating.
in a nutshell
- massive caloric surplus + heavy weight training to get to muscle building mode, (and gain fat at the same time)
- weight training + caloric restriction to shed fat and maintain as much strength/muscle mass as possible to make to weight class.
this is the most efficient way naturally to improve the poundages. most people just find excuses not to do the eating part because (as they say), people want to see their abs.
they bashed me at the start - "if you are 5'10 170lb, you do not have enough muscle mass per height.." lol
in a nutshell
- massive caloric surplus + heavy weight training to get to muscle building mode, (and gain fat at the same time)
- weight training + caloric restriction to shed fat and maintain as much strength/muscle mass as possible to make to weight class.
this is the most efficient way naturally to improve the poundages. most people just find excuses not to do the eating part because (as they say), people want to see their abs.
they bashed me at the start - "if you are 5'10 170lb, you do not have enough muscle mass per height.." lol