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Messages - Kingfish

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451
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2018, 09:59:52 am »
May 27 - June 2 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

May Week 5 of 5

Sun May 27

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x2 sets | seated lat pulldown high rows wide 150 20x2 sets | high rows rope grips 100 20x2 sets | mid rows rope grips 100 20x2 sets
Calves seated calf raise leg press machine 310-330 20x2 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 30 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x1 sets | seated lat pulldown high rows rope grips 120-135 20x2 sets each, 150 20x1 sets
Calves seated calf raise leg press machine 330 20x3 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 15 20x2 sets

* resting the horizontal rowing. the 20s using 195lb got something in my right elbow tired. i got a little more ROM on the wrist curls when i used a lighter weight. either that or the full ROM 30s got me tired quickly.
* i got very good doms on my middle back and rear delts whenever i use the double ropes. i prefer to do the pulling on the lat pulldown station but seated way backwards using my own chair and pulling it semi horizontally.

Mon May 28

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 110 20x1 sets
Calves seated calf raise leg press machine 330 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets
Abs weighted cable situps 10-15 10x1 sets each

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 100 20x1 sets | wide neutral grip bw chins 10x2 sets
Calves seated calf raise leg press machine 310 20x1 sets
Neck neck curls 105 20x1 sets

Tue May 29

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets, 150 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | dip bw 20x1 sets
Rows seated lat pulldown rows rope grips 150 20x2 sets, 160 20x2 sets | neutral grip 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets

* went heavier on both shoulder pressing and rows. i was able to get to 20s without a lot of grinding (so i dont fatigue myself too fast) by not eating all the eccentrics. the concentrics were explosive. theres always the pause to kill all momentum but not putting too much brakes on the eccentrics save me a lot of energy. makes the motion a lot smoother too.
* did a backoff volume to 50s with the neutral bar and high pull for the rear delts. i could do this indefinitely with the 100lb (200lb stamped but dual pulleys 1/2 the actual resistance) max stack at the center stations. the side stations are heavier and goes to 300lb.

Wed May 30

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 120 20x1 sets, 130 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 130 20x2 sets
Neck neck curls 105 20x2 sets

Thur May 31

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x3 sets, 170 20x1 sets | neutral wide grip high rows 130 20x2 sets
Calves leg press machine calf raises 310 20x1 sets
Neck neck curls 105 20x2 sets

Fri Jun 1

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 170 20x3 sets | neutral wide grip high rows 130-140-150 20x1 sets each
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest

* took a couple of half days off work and got a post midnight nap. will lift again later after a good sleep.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows neutral wide grip high rows 150-160-170 20x1 sets each, 180 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets

Fri Jun 1

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rowsneutral wide grip high rows 180 20x3 sets | seated cable rows wide grip mid rows 180 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 20x4 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rowsseated cable rows wide grip neutral mid rows 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 rest

452
Basketball / Re: NBA 2017 - 2018 Season
« on: May 26, 2018, 11:15:14 pm »
expecting a standing ovation from the classy boston crowd after the king plays god mode.  :headbang:

453
Basketball / Re: NBA 2017 - 2018 Season
« on: May 26, 2018, 10:15:46 pm »
GSW favored to win by 12..  wtf. were down by 10. no panic yet. durant got this.

CLE at boston with Love out. lebron will be epic. i can feel it coming.

454
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 20, 2018, 09:12:39 am »
May 20, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

May Week 4 of 5

Sun May 20

morning
Squats 315-365-405, 225-275 5x1 sets each
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets | smith machine close grip press 135 10x1 sets, 185-205-225 5x1 sets each
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60-70 20x1 sets each, 75 20x2 sets | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets

* this routine is working for me. no back pain from volumes of shoulder press using a staggered stance on a seated position. max stacked the one arm rowing at 75lb. i can add another 5lb on the weight stack by squeezing in 2x5lb plates inside the machine.

Mon May 21

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x4 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets

* first time in a while again when the 405 felt very light. bw steady at 198 for a few days now. abs still there. still very lean.

Tue May 22

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x2 sets, 120 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x3 sets

* tried the 120lb x20s on the seated shoulder pressing and it was too heavy for multi sets of 20s. got 1 set to 20 but already at a crawl at rep 18. 19-20 was a fight. not a good thing for the next set to 20. would probably start fighting the reps at 14-15. that would really be bad for my lowerback. back to 110s for now. skipped the dips for better recovery for later.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | smith machine close grip bench 225 3x4 sets
Rows one arm cable rows 75 20x3 sets each | seated cable row neutral wide 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x2 sets
 
Wed May 23

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets
Rows one arm cable rows 75 20x3 sets each | seated cable rows wide grip neutral 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise leg press machine 210-230-250-270 20x1 sets each

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 sets
Rows seated cable rows wide grip neutral 180 20x1 sets, 195 20x2 sets | seated lat machine pulldown 180 20x1 sets, 195 20x2 sets
Calves seated calf raise leg press machine 270 20x1 sets, 290 20x2 sets

Thur May 24

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x2 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x2 sets

Fri May 25

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x1 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets

* got sent home early from work for a lunch time offsite 12-3pm. slept 1-3am a while ago and did a morning workout. will sleep 7-11am and enjoy some good food. come back home and nap again and do another night workout.
* added forearm work to the routine. it adds another 3-5min rest time to my exercise rotation.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x1 sets | seated lat pulldown high rows neutral wide 135 20x2 sets, rope grip 105 20x2 sets
Calves seated calf raise leg press machine 290 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets

* did more rowing for the rear delts using the lat pulldown but with seats far back so i'm pulling more horizontally when i angle my torso perpendicular to the resistance. did more rows because my front delts are getting stronger. 120 x20s now. got more room to grow until the machine stacks out at 165lb. using the double ropes for a face pull type movement feels spot on for the rear delts. the diverging movement at the bottom ROM hits that rear delt area perfectly. need double ropes because i got wide shoulders.

Sat May 26

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows rope grip 105 20x2 sets, 120-135 20x1 sets each
Calves seated calf raise leg press machine 290-310 20x1 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets
 
* high 190s bw steady for almost a week now and the 405 top set is getting very quick again. could have 435 without any issues and a 455 inside the pins just in case. would not be surprised if i go for 455 later if the 405 felt light again.
* forearm curls are stable at 30lb x20s.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows wide 105-120 20x2 sets each
Calves seated calf raise leg press machine 310 20x2 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets

* 405 was alright but did not feel like going heavier yet. shoulder pressing going very well.

455
Basketball / Re: NBA 2017 - 2018 Season
« on: May 15, 2018, 10:58:42 pm »
i'm cheering for lebron but his teammates are so out of it. this celtics team is going to get murdered by golden state.

i saw the game of the year bos @ GS but this is with kyrie doing whatever he wants at will.

456
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 13, 2018, 08:57:55 am »
May 13-19 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 194lb

May Week 3 of 5

Sun May 13

morning
Squats 315-365-405, 225 10x2 sets
Shoulders seated shoulder press machine 100 20x4 sets, 15x2 sets  | bw dips 20x2 sets
Rows seated cable rows wide grip neutral 90-105 20x1 sets each, 120 20x1 sets, 120 15x1 sets | lat machine pulldown 150 20x4 sets
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x2 sets
Abs weighted cable situps 10 15x1 sets, 10x2 sets

* strict form on the rowing and made sure i dont move my torso. resistance down to 120lb.  form felt solid. will use the seated lat machine for heavy pulling.

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets, 110 20x1 sets  |  weighted dips 25 15x2 sets
Rows seated cable rows wide grip neutral 120-135 20x2 sets each, 150 20x1 sets | lat machine pulldown 150 20x2 sets
Calves seated calf raise soleus 160 20x2 sets, 170 20x1 sets

Mon May 14

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 15x4 sets  | weighted dips 25 20x1 sets
Rows seated cable rows wide grip neutral 135 20x4 sets, 150-165 20x1 sets each | lat machine pulldown 150 20x4 sets
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x4 sets, 170 20x1 sets
Wrist cable wrist curls 20 20x2 sets

* added wrist curls to kill time when i'm recovering between push/pull routine. i can't do much on the neck curls because i'm tired from that and delaoding. i'm doing very high volume sets but still taking as much time as i need to recover between sets. i'm usually good by the 5-7 min mark but up to 10min on the 4th-5th set. if i can't recover the first 1-2 sets within 5 mins, the weight is too heavy or i cut the reps to 15s. grind it out on the 15s until i get strong enough to raise it to 20 reps, add weight and start over.

afternoon
Squats 315-365-405, 225 10x2 sets
Shoulders seated shoulder press machine 110 20x4 sets  | weighted dips bw 20x1 sets
Rows seated cable rows wide grip neutral 150-165-180-195 20x1 sets each | lat machine pulldown 150 20x1 sets
Calves seated calf raise soleus 160-170 20x1 sets each
Abs weighted cable situps 10 10x1 sets

Tue May 15

morning
Squats 315-365-405, 225 5x2 sets, 275 5x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 25 20x2 sets
Rows seated cable rows wide grip neutral 180 20x1 sets, 195 20x2 sets | lat machine pulldown 150-165-180-195 20x1 sets each
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x3 sets

afternoon
Squats 315-365-405, 275-295-315 5x1 sets each
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 35 20x2 sets
Rows standing one arm cable rows 50 20x1 sets, 60 20x2 sets | lat machine pulldown 180-195 20x1 sets each
Neck neck curls 90 20x2 sets, 150 20x2 sets 
Calves seated calf raise soleus 160 20x3 sets, 170 20x1 sets

* very strong this afternoon. 25-50g carb pre-intra and 50g hydrolized whey towards end of workout. volumes doing well. prefer to do the hand supported rows because my torso is getting tired doing two hand rows.

Wed May 16

morning
Squats 315-365-405, 225 5x2 sets, 275-295 5x1 sets each, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 35 20x1 sets
Rows one arm cable rows 60 20x4 sets, 70 20x1 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x4 sets

* added some very light weight leg extensions for more metabolic gains from my intra-workout carbs and post workout hydrolized whey.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60 20x1 sets, 70 20x2 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x3 sets

Thur May 17

afternoon
Squats 315-365-405, 315 3x1 sets | smith 225 10x2 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60-65 20x2 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x2 sets, 180 20x1 sets

* bw up to 196-198lb from extra plantains and bigger portions of the chicken breast.

Fri May 18

afternoon
Squats 315-365-405 | smith 225 10x1 sets, 275 5x2 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 170 20x3 sets, 180 20x2 sets

Sat May 19

afternoon
Squats 315-365-405 | smith 225 5x1 sets, 275 5x2 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets


457
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 06, 2018, 11:27:43 am »
May 6-12 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 194lb

May Week 2 of 5

Sun May 6

morning
Squats 315-365-405, 275 5x2 sets
Shoulders seated machine dips 135 20x4 sets | seated chest pess 135 20x2 sets
Rows seated rows neutral grip 150 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 75 20x4 sets, 90 20x1 sets 
Calves seated calf raise soleus 90-135 20x1 sets each, 180 20x2 sets

* lowerback fatigued a little from the smith calf raises. skipped that and back to seated but with these lighter 20reps, the 4 plates should not hurt my quads. i quit this exercise months ago because the 7x45lb was crushing my mid quads.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x2 sets | bw dips 20x2 sets
Rows seated rows neutral grip 150-165 20x2 sets each, 180 20x1 sets | seated lat pulldown machine 135 20x1 sets 
Neck neck curls 90 20x4 sets, 105 20x1 sets 
Calves seated calf raise soleus 135 20x2 sets

* felt very strong after taking down 4 plantains post workout this morning 800kcal/200carb (200kcal / 50g carb each) with a 500kcal/100g prot grilled chicken breast.
* had to find a way to add resistance to my upperbody push. the chest press machine i tried again this morning did not feel as good as the dips. cannot add more to my 135-150 dips because i get pushed up on the machine. back to bw dips and will add little weight soon with belt. lowerback felt solid.
* rowing the 180 to 20 reps. no straps. sets take too long. circulation to hands not so good with straps. did the 180 with pause/reset every 4 reps.

Mon May 7

morning
Squats 315-365-405, 225 20x1 sets
Shoulders bw dips 20x4 sets | seated shoulder press machine 90 20x2 sets
Rows seated rows neutral grip 150 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 135 20x3 sets each, 180 20x1 sets

* tried the shoulder press machine with staggered legs for more lowerback friendly movement.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 90 20x1 sets, 95 20x3 sets
Rows seated rows neutral grip 150 20x1 sets, 165 20x3 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 135 20x3 sets each

* lowerback did not tire from the shoulder press this morning. keep this going. i like how this machine hits my front delts. feels like an isolation motion for the delts because i barely feel anything on my tricep. its an overhead press with split handles that converge at the top.

Tue May 8

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows seated rows neutral grip 165 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160 20x3 sets

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows trap bar bent over rows 100+bar 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160-180 20x1 sets each

* gym too busy and was not able to use the seated row. trap bar actually felt better. its the dips in reverse. i like it. don't know how much the gyms trap bar weigh but will weigh it soon.

Wed May 9

morning
Squats 315-365-405, 225 10x2 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows trap bar bent over rows 150 15x5 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x2 sets 
Calves seated calf raise soleus 160 20x4 sets

* will assume the trap bar is 50lb. its the heavy duty version with the double grip. could be 60lb but definitely over 45lb. since 25s are perfect for not bottoming out, i stayed with the double 25s instead of 25 and some change and lowered the reps to 15. i was losing form on the 16+ reps. the bar will tag my glutes because i'm not rowing to the back when i get tired. 15 is good for now. will bring it to 20 when i get strong on this.
* squats tired. deload to 10s.

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets | seated machine dips 135 20x1 sets
Rows trap bar bent over rows 150 15x4 sets | seated lat pulldown machine 135-150 20x1 sets each
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x3 sets

* 3-day worknight starts again.

Thur May 10

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets | bw dips 20x2 sets
Rows trap bar bent over rows 150 15x5 sets
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160 20x2 sets

Fri May 11

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x3 sets | bw dips 20x2 sets
Rows trap bar bent over rows 150 15x5 sets | lat machine pulldown 150 20x2 sets
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x2 sets

Sat May 12

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x3 sets, 15x3 sets  | bw dips 20x1 sets
Rows trap bar bent over rows 150 15x4 sets, 100 15x4 sets | lat machine pulldown 135 20x1 sets
Neck neck curls 90 20x2 sets 
Calves seated calf raise soleus 160 20x1 sets

* took my rowing to another level and deload down to 100 but with very strict form - torso as parallel to ground as possible and i grip the 25lb hex plate for a wider grip. the regular heavy rowing with 150 has the same form for the first few reps and then my delts take over when it gets harder. rowing is very complicated.
* during a townhall meeting at work (gene.com), it seems like things are looking good for our anti-myostatin drug for DMD treatment. i was half asleep after a big meal then i hear something from our plant manager and became interested.  :P
"Results from a Phase Ib/II study of the investigational adnectin fusion protein RG6206 in young male adolescents with DMD. These data will highlight the myostatin suppression levels achieved and its potential effect in increasing lean body mass volume."

458
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 29, 2018, 09:20:42 am »
April 29 - May 5 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 195lb

May Week 1 of 5

Sun April 29

morning
Squats 315-365-405, 225 5x3 sets
Shoulders smith machine close grip bench 225 2x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets | seated shoulder press machine 90 5x4 sets, 90 10x1 sets
Rows seated cable rows neutral grip 255 5x3 sets | seated rows high pull neutral grip 100 10x1 sets, 150-165 10x2 sets each | trap bar rows 95 10x3 sets, 145 5x2 sets
Neck neck curls 90 5x7 sets

* was planning on doing trap bar RDLs but decided to skip it so i don't tire my back. used the trap bar for rows and the movement felt great. i can use this exercise for volumes. this pulling is more on the low to mid. something very good for the lower rhomboid area. the top ROM has to be pulled towards the rear end because thats the only way the bar clears my glutes. sloppy form gets checked with that.

afternoon
Squats 315-365-405, 315 5x2 sets, 315 10x1 sets
Shoulders seated shoulder press machine 90-125 10x2 sets each
Rows seated cable rows neutral grip 255 5x3 sets, 270 5x1 sets, 285 3x1 sets | trap bar rows 95-125 10x2 sets each sets
Neck neck curls 90 5x4 sets

* very strong this afternoon after taking in 200g+ carbs worth of mangoes post workout this morning. thats 800kcal from carbs, 500kcal from the double chicken breast and 200kcal from a potato. 1.5K kcal x2meals roughly meets my 3K+ daily to maintain.
* will start incorporating carb timing into my routine. my physique bros do that all the time but i was not convinced that it will have a big impact on me because i dont have the same hormone levels as they do. i thought il just get fat. il try it slowly. same daily calorie total but will shift some calories in pre and peri workout shakes. got the quick acting carbs (karbolyn) from amazon already and some good quality hydrolized (quickest acting) whey from costco (iso100).
* might do this intra-workout carb routine after i get better with the metabolic sets of volumes. il max at sets of 10s and try to decrease my rest time.

Mon April 30

morning
Squats 315-365-405, 315 5x3 sets
Shoulders seated machine dips 135 10x2 sets, 105 20x1 sets | seated shoulder press machine 90-125 10x2 sets each, 90 20x2 sets
Rows seated cable rows neutral grip 255 5x2 sets,  150 20x4 sets | seated rows high pull neutral grip 100 20x2 sets
Neck neck curls 90 5x3 sets, 60 20x4 sets
Calves 225-275-315 10x2 sets each

* modified my lifting schedule for mondays as i have a 2-6pm work meeting. had to start the morning workout early at 2-3ish am. had the gym to myself again and did the routine circuit style.
* 7hr fasted since 7pm and had my first day of pre-intra workout fancy carbs. took 25g karbolyn preworkout and sip thru another 25g intra. did not feel any sugar rush or heart palpitations from the carbs. must be mentally pysched because of this and did so many sets of 20s. was planning 10s only. weights used for the metabolic sets were not very light. still in the 50%ish+ of heavy sets. i looked thicker after the volume sets. veins got thick. not a bad feeling.
* did not rush thru the workout like a newbie but was excited that i'm not running out of steam. the 315x10 on squats yesterday was too heavy for 10s. have to lower that so i don't burnout. the 315 this morning felt heavier even with my bloated legs full of glycogen.

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine press 225 3x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets, 20x1 sets
Rows seated cable rows neutral grip 255 5x4 sets, 275 5x1 sets, 285-300 3x1 sets each,  150 20x2 sets | seated rows high pull neutral grip 100 20x4 sets
Neck neck curls 90 5x5 sets, 105 5x2 sets

Tue May 1

morning
Squats 315-365-405, 225 10x2 sets, 20x1 sets
Shoulders seated machine dips 135 10x2 sets, 120 10x2 sets, 120 20x2 sets |
Rows seated rows high pull neutral grip 120 10x2 sets, 110 20x4 sets, 120 20x2 sets 
Neck neck curls 90 5x3 sets, 75 10x2 sets, 60 20x2 sets 

*  did not get that severe dom usually part of a high volume routine. might as well keep this going.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets 
Rows seated rows high pull neutral grip 100-110 20x1 sets each, 120 20x3 sets |  seated rows neutral grip 150 20x2 sets   
Neck neck curls 90 5x2 sets, 75 20x1 sets, 60 20x2 sets 
Calves standing smith machine calf raises 315 20x2 sets

* 20s for the gains. breathing heavy on the 225s but the weight is ok.
 
Wed May 2

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 75 20x1 sets, 60 20x3 sets 
Calves smith machine calf raises 295 20x2 sets

* got my order of the strawberry flavored karbolyn and it was delicious. sipping 25g intra after a straight 25g pre-workout. i use the unflavored for preworkout. no taste. no issues. will slowly increase the carb intake and see if i bulk up without getting too fat. 

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets, 135lb 20x1 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 60 20x4 sets 
Calves smith machine calf raises 295 20x2 sets

* had a 9:30-4:30pm work schedule today and tmrw. i was struggling to stay awake 12pm onwards. got home before 5pm and passed out til 7:30pm. woke up totally confused what was happening and when things made sense, shower and 25g karbolyn pre-workout.  25g intra and here comes the 20s.
* might up the intra carbs by another 25g since i feel good sipping it. i can do the 225s x20 without breaking a sweat (literally).

Thur May 3

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135-120 20x2 sets each
Rows seated rows neutral grip 150 20x2 sets | seated rows high pull neutral grip 130-120 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x2 sets, 60 20x6 sets 

* did my planned 50g intra workout carbs now after a 25g pre workout. i'm not getting fat so il continue with this. last day of this crappy day shift schedule. i might find a way to go home by 3pm today. passout til 6-7ish and lift at night.

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows high pull neutral grip 130-140 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x4 sets

* drank more coffee to stay more awake for my daytime meeting but got me a little dehydrated at the end. slept 4:30pm-7pm and was 192lb dry. did my 25-50g pre-intra carb drink again. i was surprised that i was very strong this afternoon. i got going and added 10lbs to my volumes.
* i cannot go a lot heavier on the machine dips because il get pushed up. 150 tmrw morning on dips. doing the pulling also without the straps. i dont want to blow a bloodvessel in my hands because the sets take 2min+ to complete. 

Fri May 4

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets | seated lat pulldown machine 120-135 20x2 sets each 
Neck neck curls 75 20x2 sets, 90 20x1 sets 
Calves smith calf raises 295 20x2 sets

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets, 150 20x1 sets | seated lat pulldown machine 120-135 20x1 sets each 
Neck neck curls 75 20x4 sets

* did not feel like getting cardio from the 225x20. took it easy with 275x10.

Sat May 5

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x2 sets, 150 20x1 sets
Rows seated rows neutral grip high pull 150 20x4 sets | seated lat pulldown machine 135-150 20x1 sets each 
Neck neck curls 75 20x4 sets 
Calves smith calf raises 295 20x2 sets


459
Basketball / Re: NBA 2017 - 2018 Season
« on: April 28, 2018, 01:11:39 am »
melo POS..

that PG 3 was clearly a foul.

460
Basketball / Re: NBA 2017 - 2018 Season
« on: April 26, 2018, 12:41:11 am »
game winning block.

game winning 3.

yup. thats the greatest player in the NBA right now.

461
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 24, 2018, 06:23:28 am »
Quote from: fast does lie on April 24, 2018, 02:10:29 am
Hi King Beast,

do you recommend feet touching narrow stance full squat?

I think that may have been why i got my right knee to be achy.... I was doing a 225lb super narrow full squat , feet literally touching

thats something i leave for the bodybuilders doing high reps/moderate to low weight with the goals of shaping their quads.

doing that form with heavy weights is taxing the knee area too much. you can do it but dont go too heavy. big guys doing it with little weights and high reps are on metabolic training.   8)

462
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: April 22, 2018, 10:49:52 am »
neck curls 60lb
<a href="http://www.youtube.com/watch?v=4eEJNcVkwaE" target="_blank">http://www.youtube.com/watch?v=4eEJNcVkwaE</a>

* i showed this exercise a few days ago to 300lb+ samoan beast and my buddy was able to rep 135-150lb for 10 controlled reps. thats a weight most people use for lat pulldown.
* i'm using 60lbx5s. 75lbx3 max so far as i'm only doing them for a few weeks only. got a lot of room to improve. 

high pull rowing. 180lb fail. i got lifted up. 165lb x10s.
<a href="http://www.youtube.com/watch?v=P23rq65hK40" target="_blank">http://www.youtube.com/watch?v=P23rq65hK40</a>

* posterior shoulders work hard on these. dont feel much on the mid back. the mid rowing takes care of that.

463
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 22, 2018, 10:45:02 am »
April 22-28, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 195lb

April Week 4 of 4

Sun April 22

morning
Squats smith machine 315s-365-405, 275 5x2 sets, 315 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets | 205-225 10x1 sets each
Rows seated cable rows neutral grip 255 5x4 sets, 195 10x2 sets | high pull neutral grip 100 10x1 sets, 20x1 sets | 150 10x2 sets, 165 10x2 sets
Neck neck curls 45 5x2 sets, 10x2 sets | 60 5x4 sets

* found a way to do the high pull rowing using another setup. i was able to go heavier than 140 because of better leverage on keeping myself planted. did 180 and i was not able to keep myself seated.
* did volumes of squats on the smith to keep fatigue low. the movement feels very good.

neck curls 60lb
<a href="http://www.youtube.com/watch?v=4eEJNcVkwaE" target="_blank">http://www.youtube.com/watch?v=4eEJNcVkwaE</a>

afternoon
Squats 315-365-405 | smith machine 275 3x1 sets | 315 3x3 sets
Shoulders smith machine close grip bench 275 3x2 sets, 205 10x1 sets each
Rows high pull neutral grip 165 10x3 sets
Neck neck curls 60 5x2 sets | 75 5x2 sets | 90 3x1 sets

* bw 194 dry/fasted. was very strong on the squats. after effect of the morning smith volumes. did them again as backoffs. i might give this combo a try. minimal singles on the free weight and then go volumes on the machine. i should get thicker faster with this because fatigue will not accumulate as fast.
* rest on the horizontal rowing.

Mon April 23

morning
Squats smith machine 315s-365-405, 275 3x2 sets, 315 3x2 sets, 345 3x3 sets
Stiff-Leg Deadlift hex bar 5x4 sets, 10 5x4 sets, 25 5x1 sets 
Shoulders smith machine close grip bench 275 3x2 sets | 205 10x1 sets each
Rows seated cable rows neutral grip 180-195 10x1 sets each, 210-225-240-255 5x1 sets each, 270 3x1 sets | high pull neutral grip 140 10x2 sets, 150-160-170 10x1 sets each
Neck neck curls 60 5x4 sets
Calves smith machine calf raises 225-275 5x2 sets each, 315 5x4 sets, 365 5x2 sets, 405 5x1 sets.

* felt like the smith machine squats is very quad and glute driven without any action for my p-chain. added some very light sets of hex bar DL to get used to the movement again.
* did my seated cable rows elevated a little sitting on a 30lb db. the movement felt a lot better because the pulling is very close to being horizontal.
* about time i started doing some calf work. i have an afternoon work meeting today. woke up early and 2am gym time. i had everything to myself. did all circuit style. strong breakfast of chicken beasts and potatoes. big sleep and lift again tonight. 

afternoon
Squats 315-365-405
Shoulders smith machine close grip bench 275 3x2 sets, 295 3x2 sets, 205 10x1 sets 
Rows seated cable rows neutral grip 240 5x4 sets, 255 5x3 sets | high pull 100 40x1 sets
Neck neck curls 60 5x3 sets, 75 5x2 sets

* post workout bw down to 193lb. the morning routine burned a lot of calories. i was still very strong on the squat singles because of thicker legs form the volumes this morning. the RDL did not dom anything but i feel my hams and glutes got involved.
* tried to see how much volume i can do on the 100lb high pull. the middle pulleys max out at that weight. got to 40 and became bored.

Tue April 24

morning
Squats 315-365-405, 275-295 3x1 sets each, 315 3x2 sets, 365 2x1 sets
Shoulders smith machine close grip bench 275 3x2 sets, seated shoulder press machine 100 5x1 sets
Rows seated cable rows neutral grip 240 5x3 sets | seated cable rows high pull double rope 100 20x1 sets, 10x4 sets
Neck neck curls 60 5x1 sets, 75 5x1 sets, 90 5x4 sets

* the double rope attachment on the high pulling rows gets my side shoulders all the action. its the pulling apart motion that targets this sides/back. i got muscle spasms / near-miss cramps after i did a set to 20 to warm up on my right anterior delt.
* neck curling getting very strong now.

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine close grip bench 275 3x2 sets | seated shoulder press machine 100-125-150 5x1 sets each
Rows seated cable rows neutral grip 240 5x3 sets, 195 10x1 sets | seated cable rows high pull double rope 100 20x1 sets, 10x2sets
Neck neck curls 90 5x4 sets
Calves smith machine calf raises 315 5x2 sets, 365 5x1 sets, 405 5x2 sets

* smith machine pressing over-fatigued from the volumes of 205-225 x10s a couple of days back. will use the seated shoulder press as backoffs. this machine stacks out at 165. the motion of the double rope high pull rowing hits the posterior delts best. its the pulling and diverging towards to top ROM that gets all the action to the rear delts. i used the shoulder press machine because its almost the same motion as the rope rowing but reversed. it must be good for the other side of the delts (front).

Wed April 25

morning
Squats 315-365-405, 315 3x4 sets
Shoulders smith machine close grip bench 275 3x2 sets, seated shoulder press machine 100 5x2 sets, 125 5x1 sets, 150 5x2 sets
Rows seated cable rows neutral grip 240 5x3 sets, 195 10x1 sets | seated cable rows high pull double rope 140 10x3 sets
Neck neck curls 90 5x4 sets | 105 2x1 sets

* the 105 neck curls felt so much heavier than the 90s. this is a good place to get stuck and grind it out.

afternoon
Squats 315-365-405, 315 3x4 sets, 345 3x1 sets
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 240 5x4 sets, 255 5x1 sets
Neck neck curls 90 5x3 sets

Thur April 26

afternoon
Squats 315-365-405, 315 3x4
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 255 5x4 sets, 270 5x1 sets, 285 5x1 sets
Neck neck curls 90 5x2 sets, 105 5x2 sets

Fri April 27

afternoon
Squats 315-365-405, 315 3x2 sets, 225 10x1 sets
Shoulders smith machine close grip bench 275 3x2 sets | seated shoulder press machine 100 5x1 sets, 10x1 sets, 90 10x1 sets
Rows seated cable rows neutral grip 255 5x3 sets, 270 5x1 sets, 170 10x1 sets | seated rows high pull neutral grip 100 20x2 sets, double ropes 100 20x1 sets
Neck neck curls 90 5x1 sets, 105 5x2 sets

* added volumes of 10s for volume backoffs. will try if intra workout carbs + higher volumes make a difference in making me thicker and stronger. i know it will not be as effective when ur not anabolic as those on cycle but it doesn't hurt to try.
* this volume idea is already working in a way because i'm very lean right now at 194lb but the heavy squat singles are feeling easier lately as an effect of the back-off volumes. must be the blood/nutrients making my legs fuller. will slowly play with the volumes and make sure i don't overdo it and burn myself out. il still be doing this daily or twice daily. 

Sat April 28

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 255 5x4 sets, 270 5x1 sets, 285-300 3x1 sets each | seated rows high pull double ropes 100 20x2 sets
Neck neck curls 90 5x7 sets

* was able to full stack the seated rowing at 300x3. ROM was solid. weakish on the smith pressing. not regressing but not able to do more triples. don't want the rep to be too slow and fry my lowerback. neck gains slowing down now. 90-105 for a few more days.

464
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 19, 2018, 12:52:08 am »
Quote from: bball2020 on April 19, 2018, 12:37:57 am
Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?

most of the time, my cutting diet is just about lowering the carbs. jumps not until the high 180s max.

465
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 15, 2018, 10:47:54 am »
April 15-21  , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


April Week 3 of 4

Sun April 15

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x4 sets
Rows seated cable rows straight bar 225-240-255 5x3 sets each
Neck neck curls 30 10x4 sets, 20x1 sets | 45 5x4 sets

* lowerback feeling very good now for the last couple of weeks even with all the volumes of rowing and smith pressing. i'm weak on the squat because of the calorie cutting.
* added neck curls to my exercise rotation. something i learned from a guy in vegas gym on my last vacation. he was doing all sorts of neck workout on the leg curl/extension machine. his neck gains were real. i did my neck workout easier on the lat pulldown machine. i place my neck on top of the handle (split handles) and curled away. i prefer to train the bicep part of the neck (front) because the back side gets me the big trap look.
* i have a neck harness but prefer to not use it in public. and i look like a try hard boxer looking for attention. it messes up my hair too. the lat machine neck curls look simple. just put a towel and bow away.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x2 sets, 275 2x2 sets
Rows seated cable rows straight bar high pull 140 10x4 sets
Neck neck curls 30 10x1 sets | 45 5x2 sets, 10x1 sets | 60 3x1 sets

* neck felt alright after waking up. little tightness while sleeping but no doms. added more weight. all paused reps.

Mon April 16

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows straight bar high pull 140 10x4 sets | high pull neutral grip 140 10x4 sets
Neck neck curls 45 5x4 sets, 60 3x2 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x4 sets
Rows seated cable rows straight bar 225-240-255 5x2 sets each | wide neutral grip 150-165-180-195 10x1 sets each, 255 5x1 sets each

* my neck is tight in a good way. felt like it wants to curl heavy things. skipped this afternoon for better recovery. smith pressing doing well. start and kept it at 275s.

Tue April 17

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip high pull 140 10x2 sets | seated cable rows neutral grip 240-255 5x2 sets each
Neck neck curls 45 5x2 sets, 10x4 sets

* squats felt better now. did more carbs last night with black grapes.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip 240 5x8 sets
Abs weighted cable situps 20 10x2 sets

Wed April 18

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip 240 5x4 sets, 255 5x3 sets, 270 3x2 sets
Neck neck curls 45 5x2 sets, 10x2 sets | 60 3x3 sets

post workout 196lb dry. shoulder and neck gains are coming.


afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 3x2 sets, 2x2 sets
Rows seated cable rows neutral grip 240-255 5x1 sets each, 270 3x2 sets
Neck neck curls 60 3x2 sets, 5x2 sets

Thur April 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip bench 275 3x3 sets
Rows seated cable rows neutral grip 255-270 5x1 sets each, 285 3x1 sets
Neck neck curls 60 5x2 sets | 75 3x1 sets

* was a little worried that il be tired this afternoon from the extended no-sleep because of the first day of work. i added more fruit carbs and it did its job. bw is the same 196ish but felt thicker and stronger this afternoon. 275x3s on bench and was also able to row 285x3 (300max stack). form is full on the rowing otherwise i would not have done the rep. elbow behind plane of back.
* neck curl up to 75 now. 

Fri April 20

afternoon
Squats 315-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 255 5x4 sets
Neck neck curls 45 5x2 sets | 60 5x2 sets

Fri April 20

afternoon
Squats 315-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets | 185-205 10x1 sets each
Rows seated cable rows neutral grip 255 5x4 sets, 270 3x1 sets | high pull neutral grip 140 10x2 sets | bw pullups wide neutral 5x2 sets | 10x1 sets
Neck neck curls 45 5x1 sets | 60 5x4 sets
Abs weighted cable situps 15-20 10x1 sets each

* bw 195ish. since im not thick enough for 455s, i might as well go lean as i can with routine 405 top singles. added some mid-heavy 10s for backoffs. took day off from work tonight. coworker got me coughing in the last few days. will rest it out so i don't turn this into a full blown sickness.


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