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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.
