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Messages - Kingfish

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511
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 26, 2017, 11:43:39 pm »
if you're injured, then there is nothing really left to do but take some time off and recover completely before you do any form of exercise again.

512
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 22, 2017, 06:56:00 pm »
Oct 22-28, 2017

Full Squats - Paused - Maintenance
455 #203 | 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 188-190lb

Oct Week 4 of 5

Sun Oct 22

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Push seated smith machine inclined shoulder press 135 x7-6-7, 185 x4-3-3
Vertical Pull cable upright rows 100 x10-10-10-10
rest
Horizontal Pull seated cable mid row 195lb x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* since i maxed out the weight stack on the seated shoulder press machine, i'm adding the smith machine inclined press to the mix again. will not do so many consecutive days of smith pressing because it tires my back quickly. will use the seated shoulder machine every time i need a break from the smith.

Mon Oct 23

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Pull cable upright rows 100 x10-10
Horizontal Pull seated cable mid row wide grip 180lb x7-6-7
Abs weighted situps 30lb x7-6-7
rest
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* squats still strong. bw lean at 188-190lb. skipping the cardio for days now. don't want to put too much fatigue. been eating a lot more calories but bw is not going up yet.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x15-5
Calves seated calf raise soleus 5x45lb+25 x20
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Abs weighted situps 30lb x10-10
Vertical Push bw dips x20
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* recovering from this daily volumes of 385s but have constant doms now on my quads. compression pants help keep it solid and warm for recovery. i'm not having nightmares yet so i know the intensity is not mentally beating me up yet.

Tue Oct 24

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull cable upright rows 100 x14-6
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x7-6-7
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 felt easiest so far this morning. bw 191lb. if its still this good in the afternoon, il go for 395 wed.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x14-6
Vertical Pull cable upright rows 100 x12-8
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x7-6-7
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 still not so bad but the post workout soreness in my lower quads is getting more intense. so close to wrapping it with bandage or anything with more compression than my cw-x tights. might go easy with 385 x3-2 if i dont feel better post workout.

Wed Oct 25

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Pull cable upright rows 100 x14-6
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
rest
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* working short week 3-night this week. will get another 4-3-3 on 385 later because i'm already strong this morning. bw 192lb. been eating more fruits.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull cable upright rows 100 x16-4
rest
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* skipped most things. gym too busy this late afternoon. had to be at work. not worried about it. less things to recover from.

Thur Oct 26

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x16-4
Vertical Push bw dips x20
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Fru Oct 27

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* squats still going strong even on my working side of the week. soreness and tenderness still there post workout but recovery is not losing at all. bw 192-194 now from all the grapes i've been eating.

Sat Oct 28

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

513
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 18, 2017, 07:15:28 am »
Quote from: fast does lie on October 18, 2017, 04:51:34 am
Do you pause on every rep of the 345s at the bottom?

yes, i always pause at the hole but i also gather before i explode up on the concentric so technically not the strictest of paused reps. bouncing on the hole on normal cadence squats tenderize the lower quads fast if the body does not get enough time to rest (i only give my legs a 12 hr cooldown time before the next workout)

514
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 15, 2017, 11:05:21 am »
Oct 15-21, 2017

Full Squats - Paused - Maintenance
455 #203 | 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 188-190lb

Oct Week 3 of 5

Sun Oct 15

morning
Squats 315-365-405, 345 x4-3-3 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lb x5-5, 35lb x5-5
rest
Horizontal Pull one arm cable low row 80lb x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* squats volume lowered. left quad starting to feel tender. wearing my compression tights now on recovery. not broken. just accumulation of fatigue and recovery starting to lose.

afternoon
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Horizontal Pull one arm cable row 90lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* legs felt a lot better this afternoon. shoulder pressing on the machine is max now at 165lb. thats full 150lb stack + 15lb on the extra selector knob. bw still even at ~ 190lb.

Mon Oct 16

morning
Squats 315-365-405, 345 x4-3-3 
Vertical Pull bw chins wide grip x16-4
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Horizontal Pull one arm cable mid row 100lb x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
rest
Abs weighted situps 30lb x5-5, 35lb x5-5

afternoon
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x16-4
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 150lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 345 squats now easy. will go heavier tomorrow afternoon.

Tue Oct 17

morning
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 150lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* skipped cardio again. 186-188lb lean right now. surprisingly getting stronger and getting leaner. thinking of 365 5x4 later for volume.

afternoon
Squats 315-365-405, 375 x4-3-3 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* decided to take a break from volumes of 20s and do 375x10. was not tiring at all. we'll see if i can maintain this pace now.
 
Wed Oct 18

morning
Squats 315-365-405, 375 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Horizontal Pull seated cable mid row 150lb x7-6-7
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

afternoon
Squats 315-365-405, 375 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Push bw dips x20
rest
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* the 375 backoffs are way easier than the higher volume of 345s.

Thur Oct 19

afternoon
Squats 315-365-405, 375 x4-3-3
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Pull bw chins wide grip x10-10
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Fri Oct 20

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row 195lb x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 for the volume. it was not very heavy. hope i make it til sunday before i fatigue.

Sat Oct 21

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row 195lb x7-6-7
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Pull cable upright rows 100 x10-10
rest
Vertical Pull bw chins wide grip x13-4-3
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* still 385 strong at the weakest day of the week. this saturday afternoon is after a 3-night 7pm-8am work schedule. 

515
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 08, 2017, 10:38:10 pm »
Oct 8-14, 2017

Full Squats - Paused - Maintenance
455 #203 | 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 190-194lb

Oct Week 2 of 5

Sun Oct 8

afternoon
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x6-5-7-2 rest
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 120-150-180-195-205 x10 each, 225 x8-6-6
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb x10-10
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* back on the calf raises again after getting something tender on my left foot. went too heavy (6x45lb) too often and got broken. squats backoff still alright. recovering from volumes of 335 per day.

Mon Oct 9

morning
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 225 x7-6-7
Vertical Pull bw chins wide grip x14-4-2
Calves seated calf raise soleus 5x45lb+25lb x10-10
Abs weighted situps 30lb  x10-5-4
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

afternoon
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 225 x7-6-7 rest
Vertical Pull bw chins wide grip x14-6
Calves seated calf raise soleus 5x45lb+25lb x10-10
Abs weighted situps 30lb  x10-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* bw down back to 188-190. sodium normal again. skipping the deli turkeys for now. squats volumes with 335s are improving. legs getting thicker. been doing 20s per workout and i'm not tiring. might go 345 soon.

Tue Oct 10

morning
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7 rest
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7
Vertical Pull bw chins wide grip x14-6
Horizontal Pull one arm cable low row 80lb x12-8
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* getting too lean. had to skip cardio. was strong on 345 squats but would prefer to do it again this afternoon so i skipped the walking. shoulder pressing on rest now because the left elbow felt tired on the x20 dips. i will stop the dips and go with the shoulder pressing.

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x8-6-6
Vertical Push bw dips x20 rest
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Vertical Pull bw chins wide grip x14-6
Horizontal Pull one arm cable low row 80lb x12-8
Calves seated calf raise soleus 5x45lb+25 x5-5-5-5
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Wed Oct 11

morning
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20 rest
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Vertical Pull bw chins wide grip x12-4-4
Horizontal Pull one arm cable low row 80lb x8-6-6
Calves seated calf raise soleus 5x45lb+25 x10-10 rest
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* bw dropping to 186-188lb. spending lots of calories with the x20 volume backoffs on squats. skipped the walking again. start of 3-day worknight later.

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20 rest
Vertical Pull cable upright rows 100 x10-10
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Vertical Pull bw chins wide grip x13-4-3
Horizontal Pull one arm cable low row 80lb x8-6-6 rest
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Thur Oct 12

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Vertical Push bw dips x20 rest
Vertical Pull machine lat pulldown 240 x7-6-7 rest
Horizontal Pull one arm cable low row 80lb x8-6-6 rest
Calves seated calf raise soleus 5x45lb+25 x10-10 rest
Abs weighted situps 30lbx10, 35lbx5, 40lbx5  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Fri Oct 13

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Vertical Push cybex machine seated shoulder press 160 x7-6-7

rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Vertical Pull machine lat pulldown 240 x7-6-7
Horizontal Pull one arm cable low row 80lb x8-6-6
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* kept it bare minimum today. had to go to work a little early. will not cut back on sleep, just cut the workout. 345x20s per day feels routine now.
 
Sat Oct 14

afternoon
Squats 315-365-405, 345 x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Horizontal Pull one arm cable low row 80lb x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lbx10, 35lbx5, 40lbx5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

rest
Vertical Push bw dips x20
Vertical Pull machine lat pulldown 240 x7-6-7
Abs weighted situps 30lbx10, 35lbx5, 40lbx5

* bw 188-190lb.

516
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 05, 2017, 12:04:22 am »
^ good coffee is part of my daily routine. i don't need massive amounts to get thru my workout. i just take in a lot because i like drinking home brewed coffee.

gluts and quads get trained proportionally on the oly squat. no need for isolation movement when one compound works.

517
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 02, 2017, 10:47:18 pm »
^ it will not help the squat if you are limited in max weight because your torso collapses way before your legs get a decent workout.

518
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 01, 2017, 09:57:07 am »
i'm using the heavier jump squats to potentiate the lighter jump squats. i do not go for max jump height. just enough power to get liftoff and enough strength to stabilize the landing. i keep the reps very low on the heavies.

i also find heavy jump squats more effective in waking up my legs and results to a better SVJ test at the end.

519
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 01, 2017, 08:39:40 am »
Oct 1-7, 2017

Full Squats - Paused - Maintenance
455 #203 | 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 186-190lb

Oct Week 1 of 5

Sun Oct 1

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 rest
Vertical Push bw dips x10-10
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x12-6-2
Horizontal Pull one arm cable row mid row neutral grip 80 x5-5-5-5
Calves seated calf raise soleus 6x45lb x10-5-5
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* did not have a lot of time this morning so did my pulling exercises without a lot of rest. had to stay at 5s on the one arm rows because the upright row fatigue was still there. could easily go 8 if i had 5 min rest between exercises. 
* 185 jump squat feeling easier now. might go 205-225max soon.

afternoon
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets, 225 2x1 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-7-5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x12-6-2
Horizontal Pull one arm cable row mid row neutral grip 80 x10-10
Calves seated calf raise soleus 6x45lb rest
Abs weighted situps 30lb x10-5-5 
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* 225 jump squat carried over well to the 135. i was jumping 12"+ with 135lb. resting my calves. the 6 plates did some damage on the left pinky area. sore but not broken.

Mon Oct 2

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-7-5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x14-4-2
Horizontal Pull one arm cable row mid row neutral grip 90 x8-7-5
Calves seated calf raise soleus 5x45lb+25lb x5-5-5-5
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJx2
Vertical Push cybex machine seated shoulder press 150 x8-7-5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x16-4
Horizontal Pull one arm cable row mid row neutral grip 90 x8-7-5
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 140 hr max rest

Tue Oct 3

morning
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-7-5, 165 x5
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x18-2
Horizontal Pull one arm cable row mid row neutral grip 100 x8-7-5
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb x11-5-4 
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

afternoon
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x7-5-8
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x15-5
Horizontal Pull one arm cable row mid row neutral grip rest
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* resting my jump squats. the 6x45lb plate calf raises the other day strained some little muscle in my left foot ball area. did volumes on backoff paused reps. 315 is a good weight.
* feel very comfortable with the upright rows and wide grip pullups. the horizontal pulling not so much. i might just stay with vertical high and low pull using pullups and upright rows. the middle should take care of itself. hard to stabilize very heavy weight on horizontal rowing. maybe the body is just not designed to be pulling horizontally. the picking up (upright rows) and pulling up (pullups) feel so much better.

Wed Oct 4

morning
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x6-5-5-4
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* could have done the calf raises today but will give it a day or two just in case. cardio can use more intensity now. pushing intensity on machine should pressing. machine only has 5lb left. was already at 8-5-7 yesterday but not as strong this morning. the x4-6 is not very heavy. its a recovery routine.

afternoon
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x6-5-5-4
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* 3rd straight workout of x20s 315 backoffs. legs still feeling good.  start of 4-day work nights.

Thur Oct 5

afternoon
Squats 315-365-405, 315 x8-5-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x6-5-6-3
Vertical Push bw dips x20
Vertical Pull  cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

Fri Oct 6

afternoon
Squats 315-365-405, 335 x7-6-7 | Jump Squat rest | SVJ rest
Vertical Push cybex machine seated shoulder press 160 x7-6-5-2
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x14-4-2
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

* bw jumped to 192-196 in the past 3 days because i was not aware of the very high sodium content of the costco turkey deli slices. almost 2000g x2 per day in the last few days (cut to little cubes) and added to my unsalted ground beef. i felt stronger and thicker but that much salt cant be good for me if i do it daily. cut back and skipped the turkey for now.

Sat Oct 7

afternoon
Squats 315-365-405, 335 x7-6-7
Vertical Push cybex machine seated shoulder press 160 x6-5-7-2
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x10-10
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25lb rest
Abs weighted situps 30lb  x11-5-4 rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest

520
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 28, 2017, 01:51:23 am »
^ lean down first before you do any high intensity jumping. it will save you a lot of wear and tear.

shoulder width stance is the power stance. it is were we are most explosive. glutes and quad powered.

521
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 27, 2017, 07:27:37 am »
^ clean.

if that were one of my double meals a day, i would increase scrambled eggs to 150-200%, olive oil on it.. and add another 8 pieces of kiwi. will maintain 190lb with that.

522
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2017, 11:17:41 pm »
Sept 24-30, 2017

Full Squats - Paused - Maintenance
455 #203 | 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 186-190lb

Sept Week 4 of 4

Sun Sept 24

afternoon
Squats 315-365-405 | Jump Squat 95-145 10:5 x2 sets each waveloaded | SVJx5
Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest
Vertical Push bw dips 120 20x1 sets eachVertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 70 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 25lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest

* did my SVJs on the other gym with the bball court. i was getting close to wrist to rim on 2-hand SVJs. 2-hand touch is a 30" jump. about mid 30s today. i was not feeling very strong coming from a 4-night work week. still very happy that the cardio i'm doing is keeping my sub 10% at this heavier 190lb bodyweight.

Mon Sept 25

morning
Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx4 | landings 24" 10x2 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x2 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 70 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* learned something new today. saw a guy doing close grip dips on top of the pullup/ab raise equipment. the machine is bolted to the floor. followed him and did some very good reps. i don't have to worry about cramping my hamstrings because i have to fold my legs so i don't hit the floor. my feet is almost 5ft above ground at the lowest. dips felt awesome. i just have to make sure i don't fall. its not going to be comfortable from that height.
* added depth drops too. start slow and get used to it again. doing these squat jumps and altitude drops wearing my ironworks. feels more solid on the landings. less cushion but a lot better form.

afternoon
Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx4 | landings 24" 5x4 sets, 30" 5x2 sets
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull one arm cable upright rows 60 20x1 sets each
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 80 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Tue Sept 26

morning
Squats 315-365-405 | Jump Squat 95 10x1 sets, 145-195 2x2 each waveloaded | SVJx4 
Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 40-60-75 20x1 sets each | 100 5x1 sets 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 70 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 146 hr max

* the one arm cable upright rows taking too much time. did them double hand with the ez curl attachment. stack maxes at 100lb. was already using 60lb for single arm but form is more strict with the 2-arm. i can 20 rep 80-85 for now. 100 was not very heavy but i'll loose the top ROM before i even hit 12-14 reps.

afternoon
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx2 
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 80 20x1 sets each   
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull  cable row mid row 60 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 146 hr max rest

Wed Sept 27

morning
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx3 
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 80 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 90 20x1 sets each
Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

afternoon
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx2
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 80 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row 80 20x1 sets each
Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* start of 3-night work week. shoulder pressing is getting tired from more fatigue on dips. dips feel so good so i don't care. i had to reset my shoulder pressing at rep 12 now. if i can't do a comfortable straight 10 reps, i will skip the exercise next time.

Thur Sept 28

afternoon
Squats 315-365-405 | Jump Squat 95 5x4 sets | SVJx1
Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 100 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row neutral grip 75-90 20x1 sets each
Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

* been doing more dips lately but still not as strong as before. i used to go 30-40 straight reps. i can barely do 20. i stop at  14 to reset and get full ROM. i can still go to 20 as is but prefer to get better quality reps by resetting for a few seconds. the shoulder pressing is tiring my tricep. cannot do both with this much intensity. rest on shoulder pressing today.

Fri Sept 29

afternoon
Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x1, 5x1 sets, 195 2x1 sets | SVJx2
Vertical Push cybex machine seated shoulder press 130 20x1 sets each
Vertical Push bw dips 20x1 sets each
Vertical Pull  cable upright rows 100 20x1 sets each 
Vertical Pull bw chins wide grip 20x1 sets each
Horizontal Pull one arm cable row mid row neutral grip 75 20x1 sets each
Calves seated calf raise soleus 6x45lb 20x1 sets each
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest

Sat Sept 30

afternoon
Squats 315-365-405 | Jump Squat 135 5x2 sets, 185 2x2 sets waveloaded | SVJ rest
Vertical Push cybex machine seated shoulder press 150 x8-5-7
Vertical Push bw dips x14-6
Vertical Pull  cable upright rows 100 x8-7-5
Vertical Pull bw chins wide grip x12-6-2
Horizontal Pull one arm cable row mid row neutral grip 80 x8-12
Calves seated calf raise soleus 6x45lb x10-8-2
Abs weighted situps 30lb 20x1 sets each rest
Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max

* broke down the reps to get to my total x20 per workout. resets are sub 1 min. ideal is 12-8 or 14-6 or 15-5. 8-7-5 is the heaviest il go.
 

523
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 20, 2017, 10:58:29 am »
Quote from: maxent on September 20, 2017, 08:38:56 am
Decided i dont want to do a long cut down the road. Going to start chipping away at some of this plump by making small changes which will add up over the long term. Adding bitter orange to my caffeine and green tea fasted walking protocol and bumping up daily act from 10 to 12. That shud be around a 10-20% boost to metabolic rate and will show up positive changes over the timescale of months. Ofc im going to stay eating clean, i even picked up some sweet potato today which is a first for me. Turns out the bodybuilders solved this nutrition for bodycomp problem a long time ago, bout time i followd their lessons...

cottage cheese and anything that taste like cardboard.

you can eat oats (the longer to cook, the better) in case you go apeshit and must get some carbs in.


524
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 20, 2017, 07:39:18 am »
goodluck with the new coach scoob.

if i were your coach and you paid me to train you to SVJ 40" (89" reach, to dunk) i would have kept it very simple:

1. full squat your way to a 2.25BW+. good form. not a PR. something u can do weekly for many weeks.
2. veins in the lower abs lean.
3. good jumping volume. preferably double hand dunking on a lowered rim.

when you can do these and still can't dunk, ill pay you for your wasted time.  ;D

for some motivation on your dunking:
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>

edit add: so you know i back up my recommendation. 2.5BW. about the same time as these dunk vids
<a href="http://www.youtube.com/watch?v=oaGm8b7Na_Y" target="_blank">http://www.youtube.com/watch?v=oaGm8b7Na_Y</a>

525
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2017, 10:44:40 pm »
Quote from: fast does lie on September 18, 2017, 05:49:18 pm
I feel your old routine of DB free weight standing or sitting shoulder press is better than the cybex because of ROM. The cybex seems a bit awkward to press up like that.

I like the cable rows though, really good for back.

anterior shoulder ROM is full on the machine. not awkward at all. been doing 120lb+ x20s routinely everyday without getting any lowerback fatigue. can't complain

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