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Messages - Kingfish

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466
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 23, 2018, 01:02:06 am »
^ partial ROM squats are more taxing on the joints. the weight at the reversal point are taken most by the connective tissues... thats what the literature says.

467
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 18, 2018, 10:29:17 am »
Feb 18-24 , 2018

Full Squats - Paused - Maintenance
455 #206 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 204lb

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.


Feb Week 2 of 4

Sun Feb 18

morning
Squats 315s-365-405
Shoulders seated chest press machine 225lb 5x2, 3x2 | 240lbx3 | 255lbx3 | 270lbx3 | 285lbx3
Rows one arm cable mid row 80lb 5x4 | double hand cable upight rows 100lb 5x4
Calves seated calf raise soleus 6x45lb 3x4
Abs weighted cable situps 30lb 5x4
 
* got mentally tired from the very high volume of heavy little things on yesterdays workout. lost motivation to lift anything heavier than 405. still did heavish volume on the shoulder pressing but took it easy with the rows. did the seated chest press with reverse grip and it felt better.

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4, 100lb 3x2 | seated lat pulldown reverse grip 225lb 3x2, 240lbx3, 255lbx3
Calves seated calf raise soleus 6x45lb 3x4 sets
Abs weighted cable situps 30lb 5x4 sets

* this is much better but i was expecting to spend little effort on 435 because i'm now 204lb dry. the heavier pressing volumes must be tiring me a little.

Mon Feb 19

morning
Squats 315s-365-405
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* i thought id be 435 already this morning because of the strong diet and sleep. i guess the fatigue caught up to me. bw still strong at 204lb.

afternoon
Squats 315s-365-405-435
Shoulders smith reverse grip bench press 275lb 1x3 sets, 2x1 sets | 295lb 1x3 sets
Rows double hand cable row wide reverse 225lb 5x1 sets | 240lb-255lb-270lb 3x1 sets each | lat pulldown wide grip reverse 240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets | 7x45lb x3

Tue Feb 20

morning
Squats 315s-365-405-435
Shoulders smith machine reverse grip bench 295lb 1x3 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 210lb-225lb 3x2 sets each | lat pulldown reverse grip wide 225lb 3x2 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* very cold 38F morning but was able to lift strong again. i will keep top set to 435 until i get over 205lb bw.

afternoon
Squats 315s-365-405-455#205
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 225lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* bw dry 206lb after eating lots of costco steak fries air-fryed cooked this morning. no salt. no condiments. just krispy potatoes for gains. worked and got a good 455. i did not tire myself or toast my back doing it. id say at least 10-15lb over the 455 but can't be too sure because i'm not doing these heavy singles often enough again to figure out my strength. id still get 435 next morning workout. might try to hold off to 405 and try for another 455 in the afternoon.

Wed Feb 21

morning
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 195lb 3x2 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

afternoon
Squats 315s-365-405-455#206
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows lat pulldown wide grip reverse 210lb 3x3 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* 455 today felt as easy as yesterday. no glitch or grinding but still not confident to do these outside of the safety pins.

Thur Feb 22

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows one arm cable row 80lb 5x2 sets | lat pulldown wide grip reverse 210lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* tired from the work night. could get 435 but don't feel like fighting a heavy rep.

Fri Feb 23

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x1 sets, 275lb 1x2 sets,  135lb 10x3 sets
Rows one arm cable row 80lb 5x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* felt better than yesterday but still tired. did high rep on the 135lb reverse grip pressing to see what form i'm most comfortable with. had to be on the wider stance.

Sat Feb 24

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 185lb 5x4 sets | seated chest press machine reverse grip 180lb-195lb 3x2 sets, 210lb 3x1
Rows one arm cable row 80lb 5x2 sets, 100lb 3x2 sets | lat pulldown machine wide grip neutral 180lb-195lb-210lb-225lb 3x2 sets each, 240lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* took off a little early from work this morning and got a day off on 4th night to prepare for a mon-fri daytime work schedule this coming week. i've been working the night schedule for 15+ years now and kept myself healthy by keeping a consistent sleeping pattern (always sleeping between the hrs of 9-4 am or pm). this 5 day dayshift schedule is not going to be easy. planning on sleeping after 4pm since i live 10mins from work and hit the gym after a 3-4hr nap. ~ 9-10pm ish.
* was tired again this afternoon.

468
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 15, 2018, 01:17:57 am »
Quote from: bball2020 on February 14, 2018, 11:13:50 pm
still killing it awesome man.  When was the last time you cut/jumped?    :ibsquatting:

 :headbang:

jumps in the last few months of 2017. i'm still fairly lean even at this low 200s bw but i'm not going to be doing any near max jumping at this weight. mid intensity jump squats for explosiveness but thats the most il do.

469
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 11, 2018, 10:23:19 pm »
Feb 11-17 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202-204lb

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.


Feb Week 2 of 4

Sun Feb 11

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 1x5
Rows one arm cable mid row 80lb 5x4, 90lbx5, 100lbx5 | one arm cable high row 90lb 5x2
Calves seated calf raise soleus 6x45lb 3x4

* bw 202 dry for days now. 435x1 daily without any issues even at the end of a 4-day work week. smith machine pressing not as strong. accumulated fatigue but was still able to get what i planned.

Mon Feb 12

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 2x2
Rows one arm cable mid row 80lb 5x2, 100lb 5x2 | one arm cable high row 80lb 5x2
Calves seated calf raise soleus 6x45lb 3x4

* will use 275x3s later on the shoulder pressing. 315 would still be very heavy at this time but with 275x3s, il be a lot stronger in week or two. all exercise selection now is perfect. will add inclined walking when i feel that i'm getting too fat.
 
pics of gains. looks like most of the 10lb gains went to my obliques as fat. doesn't matter. i got a lot stronger on everything.

204lb wet bw. feb 12 2018


192bw jan 1 2018


afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 3x4
Rows one arm cable mid row 80lb 5x2, 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x2, 7x45lb x3

* 435x1 easist today. could have 445 but don't like how the double10s look. will keep it as is until i get thicker and go straight to 455.

Tue Feb 13

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x2, 275lb 3x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x2, 275lb 3x2
Rows one arm cable mid row 80lb 5x4, 100lb x3 | one arm cable high row 80lb 5x2
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb 3x1

Wed Feb 14

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 3x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4
Calves seated calf raise soleus 6x45lb 3x4

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable mid row 80lb 5x4
Calves seated calf raise soleus 6x45lb 3x4

Thur Feb 15

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable mid row 80lb 5x4
Calves seated calf raise soleus 6x45lb 3x2, 7x45lb 3x1

Fri Feb 16

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 150lb 5x2, 180lb 5x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4

* smith machine broken. did pressing on the other machine. skipped calves. gym busy. had to go to work. last night tonight. woot!

Sat Feb 17

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 150lb-165lb-180lb-195lb 5x1 each, 210lb-225lb-240lb-255lb 3x1 each, 270lb-285lb 2x1 each
Rows one arm cable mid row 80lb 5x2, 100lb 3x5 | one arm cable high pull 100lb 5x2, 3x2
Calves seated calf raise soleus 6x45lb 3x4

* maxd out the seated chest press machine at 285lb. it was not very heavy but awkward to start because of the heavier concentric to start the set. the weight stack sticks to the bottom rubber. feels like i had to peel it off at the start. only get that on top 285lb. everything else is alright.



470
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 04, 2018, 09:37:02 am »
Feb 4-10 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 198-202lb

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.


Feb Week 1 of 4

Sun Feb 4

morning
Squats 315s-365-405
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2, 225lb 3x2, 225lb 5x2
Rows one arm cable face pull 80lb 5x2, 90lb 5x2 | one arm cable mid row 80lb 5x2, 100lb 5x2 | one arm landmine midpull 2x25lb 5x2, 3x25lb 5x1 | lat pulldown wide supinated 150lb 5x2

* 405 a lot better this morning but did not go heavier. will take another round of sleep and go heavier later. did lost of volumes on other things.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295x1,  255lb 3x4
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x2, 100lb 5x2 | lat pulldown wide supinated 150lbx5, 195lbx5

* 255x3s very easy now on the pressing. will go 275x3s soon. i'm close to 315. the 295 was not a crawl. doing more volumes of these and not going too heavy too soon. don't want to wreck my elbows.
* been skipping the calf work because of some gout like tenderness on my right big toe. nothing painful but something i don't want to mess with.
 
Mon Feb 5

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 295lbx1
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x4, 100lb 5x2 | lat pulldown wide supinated 180lbx5, 195lbx5, 225lbx3, 240lbx3
Calves seated calf raise soleus 5x45lb 5x4

* got lifting hooks for my supinated puldowns. hard to get the straps on the pulldown bar on a reverse grip. did calves again and i was very strong. took it easy and stayed at 5 plates to minimize restart doms.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 255lb 3x4
Rows one arm cable face pull 90lb 5x2, 100lb 5x1 | one arm cable mid row 80lb 5x4 | lat pulldown wide supinated 240lb 3x2
Calves seated calf raise soleus 5x45lb 5x2, 6x45lb x5, 7x45lb x3

* added costco lactose free milk for bulking gains. i'm having a hard time going caloric excess without nuts.

Tue Feb 6

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x4 | seated machine dips 135lb 5x4
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x4 | lat pulldown wide supinated  225lbx3, 240lbx3
Calves seated calf raise soleus 5x45lb 5x4, 6x45lb x5

* still going caloric excess until i get to 205lb or whenever i start to not see abs.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lbx1, 255lb 3x4
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x2 | one arm cable high pull 100lb 5x2
Calves seated calf raise soleus 5x45lb 5x2, 6x45lb x5, 7x45lb x3
Abs weighted cable situps 30lb 5x4

* the 435 is routine but not overpowering it enough to try something heavier.

Wed Feb 7

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lbx1 255lbx3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2 | lat pulldown wide supinated  225lbx3
Calves seated calf raise soleus 5x45lb x5, 6x45lb 3x4, 7x45lb x3

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | bw pullup wide grip neutral x10
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

* got to 295s on the pressing. i start and stay with that weight.


Thur Feb 8

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x4

* upperbody pressing feeling very good. il be 315 by end of this month.

Fri Feb 9

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

* bw 202 dry. 435 not very heavy even for a mid-work week. i'm usually weakest on fri and sat because of the lack of post workout nap, and the 13-hr work night schedule

Sat Feb 10

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275 1x2
Rows one arm cable mid row 80lb 5x2, 90lbx5, 100lbx5
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

471
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 02, 2018, 06:32:48 am »
Quote from: fast does lie on February 02, 2018, 06:09:25 am
KF-- I can't believe you only take 136g of protein per day. I had thought you took 200g+. I think you used to, is it unnecessary to take that much protein? I remember when I used to take 190g+ per day at 175-185lb bw, a lot of that protein seems to get wasted and body doesn't absorb it....

protein shakes make me feel full longer without adding so many calories. that's probably the most benefit i get from eating protein shakes. i don't feel any stronger or thicker when i go very high dosages of protein.

472
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 28, 2018, 10:50:34 am »
Jan 28 - Feb 3 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 196-198lb

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.




Jan Week 5 of 5

Sun Jan 28

morning
Squats 315s-365-405, 315x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x4 | seated machine dips 120lb 5x4, 135lb 5x1, 150lb 5x1
Rows one arm cable face pull 80lb 5x4 , one arm cable mid row 80lb 5x4
 
afternoon
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2 | seated machine dips 135lb 5x2, 150lb 5x2
Rows one arm cable face pull 80lb 5x4, 100lbx5 | one arm cable mid pull 80lb 5x4 | one arm cable high pull 100lb 5x4 sets\\

* back on the groove again after the 3-day worknight. had to take a vacation on the 4th day to watch the epic game of the year - boston at warriors.
* bw dry 198lb. more strength gains are coming. still have abs. rowing doing well too. high pulls is on the multi cable station with the pulley at top position. i sit on a 6" plyo box about a leg length from the station. i brace with my extended leg so its not a completely up/down movement. i mentioned already that an up/down row(pulldown) eventually wrecks my elbow.

Mon Jan 29

morning
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x1, 100lb 5x1 , one arm cable mid row 80lb 5x4, one arm cable high pull 100lb 5x2
Calves seated calf raise soleus 5x45lb 5x4

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3 | seated machine dips 135lb 5x2 | bw dips 5x4
Rows one arm cable face pull 80lb 5x4, 90lb 5x1 , one arm cable mid row 80lb 5x4
Abs weighted cable situps 30lb 5x4

Tue Jan 30

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4
Abs weighted cable situps 30lb 5x2

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lb 1x2, 255lb 3x2
Rows one arm cable face pull 80lb 5x4 | one arm cable mid pull 80lb 5x4 | one arm cable high pull 100lb 5x5

* bw 198lb dry. 435x1 was very easy this afternoon. easiest so far. could have a shot at 455 already but will wait until i get my bw to 202-204lb at least.

Wed Jan 31

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3 | seated machine dips 135lb 5x4
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

* feeling sluggish this morning. too much pulling volumes yesterday and PRd on the pressing with 295lb. 435 was still light enough for daily top set.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4

Thur Feb 1

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

Fri Feb 2

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 295lbx1 | seated machine dips 135lbx5, 150lbx5
Rows one arm cable face pull 80lb 5x4, 90lbx5 | one arm cable mid row 80lb 5x4

Sat Feb 3

afternoon
Squats 315s-365-405
Shoulders smith machine bench press close grip 275lb 1x5, 225lb 5x4, 255lb 5x1
Rows one arm cable face pull 80lb 5x2, 90lb 5x2, 100lb 5x1 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

* tired from work night. 405 was easy but not very explosive. did more volumes of pressing instead.


473
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 21, 2018, 11:38:47 am »
Jan 21-27, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 194-196b

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.




Jan Week 4 of 5

Sun Jan 21

morning
Squats 315s-365-405 | smith machine 315 5x2 sets, 405 3x1 sets
Shoulders smith machine bench press close grip 275lb 1x5 sets, 225lb 5x2 sets
Rows standing one arm cable low rows 80lb 5x2 sets, 90lb 5x2 sets, 100lb 5x2 sets |  one arm cable high rows 80lb 5x2 sets, 90lb 5x2 sets, 100lb 5x2 sets | one arm cable upright rows 40lb 5x4 sets
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* took vid of my close grip pressing. i am pressing on a very slight decline. it looks like an incline press but its a decline for sure. 
* did so many rows this morning. feeling very good that my right elbow is fixed. it feels more natural and safer for me to row horizontal (landmine row) or at the extremes of horizontal (high row or low row) but not at a vertical. i believe it eventually kills my elbow when i pull straight up and down - some biomechanics thing. a slight lean of the torso puts my pulling at a lot more comfortable position. that is why i prefer the one arm cable. the resistance pulleys move freely in 4 directions. the resistance gets inline to my pulling motion.

275x1 close grip decline press
<a href="http://www.youtube.com/watch?v=isFSI2Y3pGU" target="_blank">http://www.youtube.com/watch?v=isFSI2Y3pGU</a>

afternoon
Squats 315s-365-405-435x1-315x5
Shoulders smith machine bench press close grip 275lb 1x5 sets
Rows standing one arm cable high rows 100lb 5x4 sets, 10x1 sets | lat pulldown wide grip 120lb-150lb-180lb 5x1 sets each
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* 405 felt good again and did my occasional 435x1. bw goal of 194-196 there already.

Mon Jan 22

morning
Squats 315s-365-405, 315x5
Shoulders smith machine bench press close grip 275lb 1x5 sets | machine dips 120lb-135lb 5x2 sets each
Rows standing one arm cable high rows 100lb 5x2 sets, 10x1 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* did not do low rows (upright rows) because the movement does not feel healthy for the elbow. everything else feels good.

afternoon
Squats 315s-365-405, 435x1, 315x3
Shoulders smith machine decline bench press close grip 275lb 1x5 sets
Rows standing one arm cable high rows 100lb 5x8 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets

* was not planning on another 435 this week but i guess its about time i lift something heavier again. kept the backoff to 3s to minimize fatigue.
 
Tue Jan 23

morning
Squats 315s-365-405-435,
Shoulders smith machine bench press close grip 275lb 1x5 sets 
Rows standing one arm cable high rows 100lb 5x4 sets | one arm cable mid rows 80lb 5x2 sets
Calves 5x45lb 5x4 sets

* this consistent dry 194lb got me a lot stronger.  435x1 was not slow. if it were a grinder, i would not have recovered from the workout 12hrs ago. will probably do another 435x1 later in the afternoon and stay with this ramping as long as my bw does not drop.

afternoon
Squats 315s-365-405-435, 345x3
Shoulders smith machine bench press close grip 275lb 1x5  | seated machine dips 120lb 5x2, 135lb 5x2 
Rows standing one arm cable high rows 100lb 5x2, 10x1 | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4 sets
 
* this is whats working right now - 3-4 hr sleep at night, 5-6hr sleep at day. bw consistent at dry 194lb. will figure out how to use the seated dip machine and tie myself so i don't get pushed up on heavier weights. the foot rollers on the machine is not working for me.

Wed Jan 24

morning
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5  | seated machine dips 135lb 5x4
Rows standing one arm cable high rows 100lb 5x4 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4, 6x45lb 5x1

afternoon
Squats 315s-365-405-435, 345x3
Shoulders smith machine bench press close grip 275lb 1x3  | seated machine dips 135lb 5x4
Rows standing one arm cable high rows 100lb 5x4 sets

Thur Jan 25

afternoon
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255 3x1
Rows one arm cable mid rows 80lb 5x4 sets | one arm low rows 80lb 5x2, 100lb 5x2
Calves 5x45lb 5x4, 6x45lb 5x1

Fri Jan 26

afternoon
Squats 315s-365-405, 405x1
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable mid pull 80lb 5x4 sets | one arm high pull 100lb 5x4 sets
Calves 5x45lb 5x3, 6x45lb 5x1, 5x45lb 10x1

* tired from work nights. 405 still not very heavy but did not feel as quick as the other days.

Sat Jan 27

morning
Squats 315s-365-405,
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 40lb 5x2, 80lb 5x2 sets

afternoon
Squats 315s-365-405, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 2x3
Rows one arm cable face pull 80lb 5x4 sets, one arm cable mid row 80lb 5x2, 10x1
 

474
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 14, 2018, 06:04:59 pm »
Jan 14-20, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

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.

Jan Week 3 of 5

Sun Jan 14

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, | one arm landmine rows 2x45lb-5x2 sets
Pullups seated lat machine pulldown wide grip skip
Calves 4x45lb 5x2 sets, 5x45lb 5x1 sets

* got some time to sleep 6hrs this morning after the 4th work night. woke up lunch time and did a morning workout. if i get good sleep again, il do another workout later tonight.
* rows doing well but im tiring now. skipped pullups to give my elbows more healing time.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine inclined bench press close grip 255lb-5x2 sets
Rows standing one arm cable rows 75lb 5x4 sets, 80lb-5x4 sets,   
Pullups seated lat machine pulldown wide grip skip
Calves 5x45lb 5x4 sets

* smith close grip inclined bench pressing now at 255lb. i start and stay at this weight. do these with my leg elevated. if my last rep is slow, il reset for ~30 sec and get the last one without crawling. thats how i keep my lowerback healthy.

Mon Jan 15

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, 80lb-5x4 sets
Pullups seated lat machine pulldown wide grip 270lb 5x2 sets
Calves 5x45lb 5x4 sets
 
* should be about time to start progressing on the squats but will hold off unti i get my inclined bench pressing to 275-295ish.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, 80lb-5x4 sets
Pullups seated lat machine pulldown wide grip 270lb 5x2 sets
Calves 5x45lb 5x4 sets

* the smith benching i'm doing is actually close grip with very little decline. the adjustable bench is set 2 notches up but the smith machine is tilted. i'm using it facing the back. i feel the shoulders are very healthy this way. if the adjustable bench was flat, the bar would be too declined that i have to brace my legs so i don't get pushed up.

Tue Jan 16

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x4 sets
Rows standing one arm cable rows 80lb 5x4 sets
Pullups seated lat machine pulldown wide grip skip
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets
Abs weighted cable situps 30lb 5x4 sets
Cardio inclined walking 4mph@0% 7.5mins + 4mph@7.5% 7.5mins. 1mile in 15mins

* still at a 194lb dry bw for more than a week now.  my maintenance squat routine takes me very little time. i'm camping on the smith machine now. did many things this morning.
* looked at the specs of the star trac smith machine and it is at a 7deg angle. i raise the adjustable bench 2 notches up so i don't get dizzy. my back is not all flat on the bench. i put the contact/weight on my upper back area so my chest is pretty much arched to a flat bench. (what the cheating inclined bench peeps are doing - uses the incline bench but raises the torso so much that the movement just becomes a flat bench).

afternoon
Squats 315s-365-405-435-315x5
Shoulders smith machine bench press close grip 255lb 5x2 sets
Rows standing one arm cable rows 75lb5x8 sets | 80lb 5x2 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets

* the paused 405 got too easy this afternoon. had to go heavier. 435 was alright.

Wed Jan 17

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x2 sets
Rows standing one arm cable rows 80lb 5x4 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets
Cardio inclined walking 4mph@0% 5mins + 4mph@4% 10mins. 1mile in 15mins, 130bpm

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x4 sets
Rows standing one arm landmine rows 2x25lb 5x2 sets, 3x45lb 5x4 sets
Calves 6x45lb 5x2 sets

* eating air-fryed costco fries bought frozen in bulk of 30lbs. good carbs and somewhat clean calories. tried doing my banana protein shake using frozen bananas. thing taste like ice cream.

Thur Jan 18

afternoon
Squats 315s-365-405, 405 1x3 sets, 315 5x1 set
Shoulders smith machine bench press close grip 255lb 5x2 sets, 275lb 1x3 sets
Rows standing one arm cable rows 75lb 5x2 sets, 75lb 10x2 sets
Calves 5x45lb 5x2 sets, 10x1 sets

* tried the 275s on the smith pressing and it was not very heavy. could have gotten 2 or forced a 3.

Fri Jan 19

afternoon
Squats 315s-365-405, 315 5x1 set
Shoulders smith machine bench press close grip 275lb 1x5 sets, 255lb 5x2 sets
Rows standing one arm cable rows 75lb 5x2 sets, 80lb 10x2 sets
Calves 6x45lb 5x1 sets

Sat Jan 20

afternoon
Squats 315s-365-405, 315 5x1 set
Shoulders smith machine bench press close grip 275lb 1x5 sets, 255lb 5x2 sets | weighted dips 105lb 10x2 sets | 120lb 5x1 sets, 135lb 5x2 sets
Rows standing one arm cable rows 80lb 5x2 sets, 80lb 10x2 sets, 100lb 5x2 sets
Calves 5x45lb 5x2 sets, 10x1 sets

* bw 195lb. close grip bench pressing still feeling very good and nothing is getting strained or injured. i could be at 295-315 already in a few weeks if i keep up with my grinding. mid 190s bw makes my squat routine so easy. i should be at mid 400s now but prefer to put my energy to the shoulder work and rowing.
* right elbow completely healed now from the over-volumes bw pullups. did 100lb cable rows with very good ROM.

475
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 12, 2018, 11:37:27 pm »
^ i do minimal prep time.  i cook using an air fryer. season with little salt and lots of pepper. i'm on the lamb + little potato combo lately. still the same 900ish kcal per meal.

476
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: January 10, 2018, 11:31:41 am »
yup.. another back training vid. will take vid of my landmine rowing next.

85lb. 194lb bw.
<a href="http://www.youtube.com/watch?v=N3eSPrX6Fhg" target="_blank">http://www.youtube.com/watch?v=N3eSPrX6Fhg</a>

just realized that i was already at 300lbx5 on the lat machine pulldown at this time last year from my last uploaded vid. i made ZERO progress on this because the machine is already topped out. lol i'm doing them wider now if that counts.


477
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 07, 2018, 11:28:49 am »
Quote from: adarqui on January 07, 2018, 11:10:48 am
every physique selfie you post, you always look bigger and bigger and bigger. looking NFL-esque.

 :headbang:

thicker shoulders makes me look a lot bigger. i seem to hit a max-leaness wall at mid 190s. anything over that and the fat to muscle gains go too much in favor of fat.

natty limits is somewhat real.  :ibcycling: :trollface:

478
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 07, 2018, 10:42:41 am »
Jan 7-13, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

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.

Jan Week 2 of 5

Sun Jan 7

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Rows standing one arm cable rows 75lbx5-5, 80lbx5-5, 85lbx5-5
Pullups seated lat pulldown machine 225lbx5, 240lbx5, 255lbx5, 270lbx5

* caloric excess still working for strength. shoulders still weak from 245x5s but will get over this soon.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Rows standing one arm cable rows 75lbx5-5-5-5, 80lbx5-5
Pullups seated lat pulldown machine 255lbx5, 270lbx5, 285lbx5, 300lbx5

* gout pain almost gone. will start to do calf raises again.

Mon Jan 8

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Pullups seated lat pulldown machine 255lbx5, 270lbx5-5-5-5
Rows standing one arm cable rows 80lbx5-5-5-5 | seated cable row pronated grip 150lbx5, 165lbx5, 180lbx5, 195lbx5

* was surprised to sleep 9pm to 3:30am today. my 2 week vacation wrecked my sleep pattern. bw still at 194ish. removed all nuts until i get my gout settled. can do 1-2 servings of nuts per day but not going back to 6 anymore.
* i'm pretty set with my squat-shoulder-pullup-calve exercise selection but still trying to get my go-to for the rows. the one arm standing with the off hand braced is ok but my arm strength imbalance is making it uncomfortable. i pull stronger on the left arm as i am a southpaw. i can do seated rows but prefer something with a hard-stop on the top ROM so i can do good reps no matter how heavy the resistance is. i tired doing the rows this morning using the ez-curl attachment and it seems to work because i stop the ROM when i get it to touch my mid-section. will see if i get comfortable with this. the wide grip neutral works but i get unsure of the full ROM because of the lack of a hard stop at the top.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Pullups seated lat pulldown machine 270lbx5, 285lbx5-5, 300lbx5-5
Rows standing one arm cable rows 75lbx5-5 | seated cable row pronated grip 180lbx5, 195lbx5, 210lbx5, 225lbx5

* seated two arm cable row using the ez-curl attachment is alright for now. touching lower midsection on top ROM for consistency. seated lat pulldown machine already full stacked at 300lbx5s. these fell so good for my lats. would be nice to add more weight to the 300lb.

Tue Jan 9

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5, 245lbx5-5
Pullups seated lat pulldown machine 270lbx5-5, 285lbx5-5
Rows standing one arm cable rows 75lbx5-5 | standing one arm bb rows 80lbx5-5, 90lbx5

* tried these one arm rows using the fixed weight bb. it maxes at 100lb but an ez-curl bar does the job too. feels a lot better than db because i dont hit myself on top ROM. balancing is alright. grip it biased a little to the front.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Pullups seated lat pulldown machine 270lbx5-5
Rows standing one arm bb rows 80lbx5-5-5-5, 90lbx5-5

* one arm bb rows are working. very good ROM. doing them with the off hand braced on the edge of smith machine. push-pull alternating. still not doing calves. very little soreness left of right leg from the gout. squats are very strong now at this stable 194lb bw. ~425-435 top set if i felt like it.

Wed Jan 10

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Pullups seated lat pulldown machine 270lbx5
Rows standing one arm bb rows 75lbx5-5, 85lbx5-5, 95lbx5 | one arm landmine rows 1x25lbx5-5, 2x25lbx5-5, 3x25lbx5

* i thought i had it good on the rowing using the ez-curl bar (25lb) while holding on the smith alternating on the shoulder pressing. will update with vid later. then i saw this new guy doing one arm landmine rows with the off hand braced on a 24" plyo box. fukkit. that looks like something il do for years. tried it and it was as good as it looked. i was already fatigued after doing my rowing but still wanted to see if loading multiple 25lb plates will give me a quick max weight ceiling. the 3x25lb already felt like in the 80lb. i can load another 3 plates on top of the 3 plates. there is good weight progression here. you are rowing perpendicular to the bb. no weight touching your body on top ROM. nice. fat bar kills grip but the straps take care of that.
* will go for 425-435 later and the 4-day work week starts. been over 4 weeks since i worked the 4x13hr wed-sat shift. this is going to hurt a little.
* got the leg of lamb from costco at a discount. added to my macro list. my air fryer can only cook about the same about of meat per meal. 700ish kcal as long as its not pure belly meat. i like a bit of fat. i'm not bodybuilding. i enjoy food. :P

one arm bb row. 85lb. prefer the landmine row now. but will use this as 2nd best for rowing.
<a href="http://www.youtube.com/watch?v=N3eSPrX6Fhg" target="_blank">http://www.youtube.com/watch?v=N3eSPrX6Fhg</a>

afternoon
Squats 315s-365-405-315x5
Shoulders seated machine dips 105lbx10-10-10-10
Pullups seated lat pulldown machine skip
Rows one arm landmine rows 3x25lbx5-5, 4x25lbx5-5-5-5

Thur Jan 11

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Rows standing one arm bb rows 75lbx5-5-5-5, 85lbx5-5-5-5

* landmine area busy. had to do with ez curl bar one hand rows. wasn't so bad. i like it too. smith bench pressing comfortable now at 245s. might go 255-275 by end of this month. might start with calf work again by weekend. almost no more soreness in right foot.

Fri Jan 12

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lbx5-5-5-5
Rows standing one arm bb rows 75lbx5-5-5-5, 85lbx5-5-5-5 | one arm landmine rows 3x45lbx5-5
Pullups seated lat machine pulldown wide grip 270lbx5-5

* the one arm landmine rowing definitely feels better than the bb rowing. i row in a straight line getting my mid/posterior delts in the action. i don't feel comfortable with the bodybuilding rowing technique of pulling with elbow and bringing the weight into the hip area. i row by pulling the elbow up and getting the resistance to top ROM near my shoulders. they said that this technique is not healthy for the shoulders but i've been pain free with this routine for years now.
* if i wanted to pull my elbow to my hips to get good rhomboid action, i do it on the lat pulldowns.

Sat Jan 13

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lb-5x4 sets
Rows standing one arm bb rows 75lb-5x8 sets, | one arm landmine rows 3x45lb-5x2 sets
Pullups seated lat machine pulldown wide grip 270lb-5x2 sets
Calves 4x45lb 5x4 sets, 5x45lb 5x1 sets

* bw now at dry 194lb. the squats felt so much easier. back to calf work again. took it easy after almost 1 week off due to my right foot gout.

479
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 31, 2017, 12:08:07 pm »
Dec 31 - Jan 6, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 190-192lb

Jan Week 1 of 5

Sun Dec 31

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5
Vertical Pull lat machine pulldown wide grip neutral 225lbx5
Horizontal Pull standing one arm cable rows 60lbx5-5-5-5, 75lbx5-5-5-5
Calves seated calf machine soleus 5x45lbx5, 6x45lbx5-5-5-5 | standing smith machine calf raises 405lbx5-5-5-5

* bw up quickly to 192-194 after bananas and cashew combo in my protein shake. must be carb depleted. i will try 245lb on the smith later for my  close grip pressing. when i get my bw stable in the 194s, i will go for 385-405sx5 again.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 205lbx5-5, 225lbx5-5
Vertical Pull star trac lat machine pulldown wide grip neutral 225lbx5, 240lbx5, 255lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5

* did not get a long sleep. had to wake up a little early because of gym holiday closing time. was feeling good on the lifts but still have some little thing wrong with my right elbow on upright rows. used the star trac lat machine for pulldowns - one with the widening handles on full ROM. (diverging).
* was happy on how i blasted the squat routine without any breaks other than changing the weights. gym was packed and don't want to be an ass camping there while everyone is waiting. took my less than 10mins to do the squat. 3 mins of that is changing to my romaleos.
* going costco now to buy some steaks to welcome 2018.
 
Mon Jan 1

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5, 225lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5, 80lbx5-5
Calves seated calf machine soleus 5x45lbx5-5-5-5

192lb post workout. still have abs. will go 194-196 and maintain again.


afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 205lbx5, 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 80lbx5-5, 90lbx5, 100lbx5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5-5-5
Abs weighted cable situps 30lbx5-5-5-5

Tue Jan 2

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5, 255lbx2
Horizontal Pull standing one arm cable rows 80lbx5-5
Vertical Pull seated lat pulldown machine 120lbx5-5-5-5, 180lbx5-5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5

* felt strong on the pressing already in the morning. skipped the 205s and went straight to 225lb. did my volume 5s and then tried 255 after the last set of 225 still felt not so heavy. could probably get 3-4 on 255 when fresh. taking it easy with the rowing. waiting for my right elbow to be 100%.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5, 245lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5, 100lbx5
Calves seated calf machine soleus 5x45lbx5, 6x45lbx5-5-5-5

* good progress on the close grip inclined bench pressing. squats are also feeling good. bw 192-194lb. will top set 435s when i get my weight stable at 194ish.

Wed Jan 3

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5
Vertical Pull seated lat pulldown machine 135lbx5, 150lbx5, 165lbx5, 180lbx5
Calves seated calf machine soleus 5x45lbx5-5-5-5, 6x45lbx5

* bw now in the 190s steady. did some calorie/macro counting and i'm at ~ 3700kcal/day for steady gains.

protein shake recipe: 1280
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each)
1 cup cashew 170
5g creatine mono 0

protein - 50 powder, 16 nuts, 8 cashiew = 74g
chicken thigh 18g
total protein per meal - 92g
protein per day 184g
 
home cooked meal - 580
2 grilled chicken thigh - 480 (240 each)
0.5 cup rice 100

total kcal per day - 3720
2x protein shake 2560 (1280x2)
2x cooked meal 1160 (580x2)

this 3720 is max calories per day. goes down during workdays. cannot get food coma from the heavy banana loaded protein shake at work.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Vertical Pull seated lat pulldown machine 150lbx5, 165lbx5, 180lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5

Thur Jan 4

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5

Fri Jan 5

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5, 245lbx5-5
Horizontal Pull standing one arm cable rows 75lbx5-5, 85lbx5-5

* slight gout symptoms on my right foot possibly from the nut overdose. 6 servings of cashew+ peanuts daily is too much for me. had to cut back now to just 4 bananas and 2 protein scoops for my post workout shake. bw 192-194lb. right elbow now almost 100%. will start pulling heavier on the lat pulldown machine and cable rowing. calves skipped until i get my right foot fixed.

Sat Jan 6

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Rows standing one arm cable rows 75lbx5-5-5-5, 85lbx5-5
Pullups seated lat pulldown machine 225lbx5-5

* 194lb dry after a 6hr nap. besides the little gout i have on my right foot, i feel very strong this afternoon even after coming off a 3-day work week.
* 245x5s yesterday on shoulder work got me a little tired on that. rowing feeling almost 100% good on right elbow. will add the upright row tmrw morning and see if im fixed.

480
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 24, 2017, 11:18:08 am »
Dec 24-30, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 190-192lb

Dec Week 4 of 4

Sun Dec 24

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 | seated lat pulldown wide grip neutral 240lbx5
Vertical Pull one arm cable upright rows 80lbx5-5-5-5, 100lbx5-5
Vertical Push seated machine chest press 180lbx5, 195lbx5, 225lbx5
Calves standing smith machine calf raises 405lbx5-5-5-5, 455lbx5, 495lbx5

afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull seated lat pulldown wide grip neutral 240lbx5-5
Horizontal Pull seated one arm cable row 60lbx5, 80lbx5-5, 100lbx5-5
Vertical Push seated machine chest press 180lbx5-5, 195lbx5-5, 225lbx5, 240lbx5, 255lbx5

* gym closes early today at 2pm. did a 6am/12am combo today. had a quick nap in between. felt so stronger at lunch time probably because i'm not as fasted compared to my 6pm afternoon workouts.
* i'm getting very strong on the seated chest press machine using a reverse grip for more shoulder action. there should be a very good warmup to this exercise because the little elbow joints are starting to take heavy beating moving 255lb+ weights.

Mon Dec 25

afternoon
Squats Leg press x5s
Vertical Pull seated lat pulldown wide grip x5s
Vertical Pull one arm cable upright rows x5s
Vertical Push seated machine chest press x5s
Calves leg press calf raises x5s
Cardio inclined walking 7.5% @ 4mph. 15mins, 1mile
 
* used the little fitness center in my condo unit because its all thats open today. i have a bb and squat stands to do 315s at my balcony but did not feel like lifting outside. my legs are still domd more than usual because of my planned 315x20 volume yesterday.
* i still have the colds but im only coughing now. i don't feel sick anymore. the 2 week work vacation i took messed up my year round routine of workout.dinner.nap. my body probably went to shock and then when i'm weakest, went to ice cold lake tahoe.

Tue Dec 26

morning
Squats 315s-365-405-315x5
Vertical Pull bw pullup wide grip neutral x20
Vertical Pull one arm cable upright rows 80lbx5-5, 100lbx5
Vertical Push smith machine bench press close grip 135lbx5-5, 185lbx5, 205lbx5
Calves smith machine calf raises 405lbx5-5-5-5, 455lbx5-5
Abs weighted cable situps 30lbx5-5, 40lbx5

afternoon
Squats 315s-365-405-315x5-5,365x5
Vertical Pull bw pullup wide grip neutral x20
Horizontal Pull seated cable rows wide grip neutral 225lbx5-5, 240lbx5-5, 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 80lbx5-5,
Vertical Push smith machine bench press close grip 135lbx5-5, 185lbx5-5, 205lbx5-5
Calves smith machine calf raises 405lbx5-5, 455lbx5, 495lbx5, 405lbx5

Wed Dec 27

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw pullup wide grip neutral x20 | lat machine pulldown wide grip neutral 225lbx5
Horizontal Pull seated cable rows wide grip neutral 240lbx5, 255lbx5, 270lbx5
Vertical Push smith machine bench press close grip 135lbx5-5, 185lbx5-5, 205lbx5-5
Calves smith machine calf raises 405lbx5-5

* recovering from the daily smith machine inclined close grip bench pressing. its hitting the right muscles because most of the soreness is in the shoulder and upper chest area. im very lean lately. 188-190lb dry in the mornings.
* something new for the new year - more calories and more cardio. can't be too lazy and stay at 190lb. i will try again to get to a lean mid 190s. i was already at 455 at 194lb not too long ago but got lazy force feeding myself.

afternoon
Squats 315s-365-405-365x5, 315x5
Vertical Pull bw pullup wide grip neutral x20 | lat machine pulldown wide grip neutral 240lbx5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5
Calves smith machine calf raises 405lbx5, 455lbx5, 495lbx5-5, 405lbx5

Thur Dec 28

morning
Squats 315s-365-405-345x5

* ditch the workout after the squats to take care of things. thought about completing the workout but its been over a week already of these 2x /day workout because of my 2 week vacation. a little break is good.

afternoon
Squats 315s-365-405-365x5
Vertical Pull bw pullup wide grip neutral x20 | lat machine pulldown wide grip neutral 240lbx5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5, 225lbx5
Calves smith machine calf raises 405lbx5-5, 455lbx5-5, 495lbx5-5
Abs weighted cable situps 30lbx5-5-5-5, 40lbx5

Fri Dec 29

morning
Squats 315s-365-405-345x5
Vertical Pull bw pullup wide grip neutral x20 | one arm cable upright rows 80lbx5-5-5-5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5
Horizontal Pull seated cable row wide grip neutral 225lbx5 | one arm cable rows 80lbx5-5

* bw down to 188-190lb very lean. not too worried about strength going down. still lifting good numbers.

afternoon
Squats 315s-365-405-345x5
Vertical Push smith machine bench press close grip 205lbx5-5, 225lbx5 | bw dipsx20
Horizontal Pull seated cable row wide grip neutral 225lbx5-5, 240lbx5, 255lbx5, 270lbx5, 285lbx5, 300lbx5 
Calves seated calf raise soleus 5x45lbx5-5-5-5, 6x45lbx5

* i will start upping the calories little by little again until i get back to the mid 190s and lean. smith close grip bench pressing progressing well. i;m not getting any tenderness or lowerback issues yet so il keep on going with these too.

Sat Dec 30

morning
Squats 315s-365-405-345x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5, 225lbx5-5
Horizontal Pull seated cable row wide grip neutral 225lbx5-5, 240lbx5, 255lbx5
Calves standing smith machine calf raises 405lbx5, 455lbx5, 495lbx5, 405lbx5

* resting the vertical pulling. there is this awkward discomfort on my right elbow when i pull up on the upright rows. i can do 80-100 easily on the left arm but the right arm is not feeling too smooth. rest the bwx20s and just do 225lb-240lblbx5s for maintenance.

afternoon
Squats 315s-365-405-345x5
Vertical Push smith machine bench press close grip 205lbx5-5, 225lbx5-5-5-5, 205lbx5-5
Horizontal Pull seated cable row wide grip neutral 225lbx5-5, 240lbx5, 255lbx5, 270lbx5
Calves standing smith machine calf raises 405lbx5-5-5-5

* got a fancy blender christmas gift and started bulking with it. protein shake with banana+cashiew or peanut. close grip pressing goal is ~275-315 on the smith. il try putting 245-255 to test weight and see how long it would take me to build up to close to 315 pressing. these 225 volumes i'm doing are all paused reps with full ROM. not putting 100% effort yet. just volumes to make sure no little muscle somewhere strains because of too fast progression.

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