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Messages - Kingfish

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1591
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.

1592
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.

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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.

1593
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


1594
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


1595
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  :headbang:

<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

1596
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.

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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.

1597
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




1598
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


1599
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.

1600
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.


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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.

1601
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.

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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

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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.


1602
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

1603
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 13, 2012, 01:33:33 pm »
Fri - 9:00am
July 13, 2012

Week 8 of 12 Day 3
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

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

Fri - 5:00pm
July 13, 2012

Week 8 of 12 Day 3
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

* at mid-high 160s, i really have to get some stronger nutrition to eventually get to 170s again and push for heavier weights and improve my squat ratio at the same time.
* either that or maintain/improve squat ratio by doing what i've been doing lately. 425 at 165BW is ~ 440 at 170.  there is a good thing to this light BW - less joint stress while doing the jumping drills.


1604
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 12, 2012, 11:03:00 am »
Thur - 6:30am
July 12, 2012

Week 8 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 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will add a bit more carbs post workout today just to make sure i have some extra energy for later and try for a volume back up set.
* gastrocs with the straight knee seated sled maxd already at 4 plates on each side but was consistently getting my 10reps all with pauses/holds at top and bottom. might need to go for 60-80 total reps soon. it does kill my solues work in the afternoon.

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

Thur - 4:30am
July 12, 2012

Week 8 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 8,8,8,8,8

* felt strong starting the squat routine after a good breakfast and sleep,  but after explosive 405x1, lost interest to do anything else. lol. just did the daily calf work and called it a day.
* i need to get rid of this 2x/day squats if i want to add a back-off volume set. i need some fresher legs for mass building.

1605
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 11, 2012, 10:42:34 am »
Wed - 6:30am
July 11, 2012

Week 8 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

* will figure out what to do differently in the afternoon workout..

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

Wed - 4:00pm
July 11, 2012

Week 8 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 10,8,8,8,6

* was really planning on doing a 295x20 (65%RM) back up set but did not have the drive today to push for it. it was 85F outside - rarely this hot in here. will not be able to get a post workout sleep also so thats another thing. il squeeze a 20 rep squat 2-3 times a week for weeks 8-12.
* the calf work this morning is adding good fatigue. i missed my sets this afternoon on my solues work. still got my 40 total reps but took me 5 sets this time.

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