586
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 14, 2017, 06:09:23 am »
^ and theres totally nothing wrong with that. makes the heavy compound lift more impressive than it really is. 
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587
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 13, 2017, 10:36:35 pm »
Aug 13-19, 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 196-200lb
Aug Week 3 of 5
Sun Aug 13
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-65 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max
Mon Aug 14
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 40-50-50-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 50-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <130 max
* forgot to do the lat machine pulldown. so rest it is.
Tue Aug 15
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-100 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20-20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <125 max
* HR did not go over 130s this afternoon on the cardio. bw staying in the 196-198lb. lower abs visible. shoulder pressing at 110 gets very heavy in the 16th+ reps. situps were very strong this afternoon.
Wed Aug 16
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Thur Aug 17
afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 105-105 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Fri Aug 18
afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-120 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Sat Aug 19
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <118 bpm
* walking fitness improved. used to be 130-140s with same 4mph/5%incline. was only at 118 bpm at 14:30. shoulder pressing still strong. calf raises still not as good.
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 196-200lb
Aug Week 3 of 5
Sun Aug 13
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-65 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max
Mon Aug 14
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 40-50-50-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 50-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <130 max
* forgot to do the lat machine pulldown. so rest it is.
Tue Aug 15
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-100 20x1 sets each
Vertical Push bw dips 20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <128 max
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20-20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <125 max
* HR did not go over 130s this afternoon on the cardio. bw staying in the 196-198lb. lower abs visible. shoulder pressing at 110 gets very heavy in the 16th+ reps. situps were very strong this afternoon.
Wed Aug 16
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20-20
Cardiowalk 1 mile @ 4mph, 5% incline. HR <135 max
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Thur Aug 17
afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Push seated machine dips 105-105 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Fri Aug 18
afternoon
Squats 315-365-405 | 315 5x2 sets
Vertical Push cybex machine seated shoulder press 110-120 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Sat Aug 19
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Push seated machine dips 105-120 20x1 sets each
Vertical Pull one arm cable upright rows 40-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. HR <118 bpm
* walking fitness improved. used to be 130-140s with same 4mph/5%incline. was only at 118 bpm at 14:30. shoulder pressing still strong. calf raises still not as good.
588
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 11, 2017, 02:32:21 am »
relax scoob.
u skipped training for a month then went all-in again on the first session.
275 5x5 wrecked you.
u skipped training for a month then went all-in again on the first session.
275 5x5 wrecked you.
589
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 10, 2017, 11:05:53 pm »Kingfish i think u r boss of site. All my squat i have try to replicate urs.
I also think u could eventually hit 315 405 455. have u thought about doing reverse flys and chest supported rows eventually to hit the upper back. Thatd be beast mode since u already have beast mid back
no upperback for me. no shrugs. don't want to have that gym bro look. im usually mistaken for a 170-180lb guy because i don't bench or shrug. those exercise makes you look massive.
590
Progress Journals & Experimental Routines / Re: Everyday is Quad/Posterior Chain training!
« on: August 07, 2017, 10:48:06 pm »Hey King, I don't want to clog up your journal so I'll delete this soon, but what would you do if you were in my situation;
Obviously I'm working a bit against age as I'm not a young pup anymore. I was really massaging and releasing tension in outer thigh of quads and might have over massaged by smashing a kettlebell against it, but this was like 2 weeks ago. It has been very tender ever since and I feel it a lot of times on squats esp front squats.
Should I take a break from squatting? Thanks!
lower intensity but do not totally skip the exercise if you can. any kind of volume work to get the blood going helps a lot in recovery.
591
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 06, 2017, 11:47:04 am »
Aug 6-12, 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 196-200lb
Aug Week 2 of 5
Sun Aug 6
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* not very strong on the squat this morning. that 30min walking ate calories. will be stronger later. upping protein shakes too.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
Mon Aug 7
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-75 20x1 sets each
Horizontal Pull one arm cable rows high pull 20-30-40 20x1 sets each, 50 10x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 135-135 20x1 sets each
Horizontal Pull one arm cable rows 65 20x1 sets each
Horizontal Pull one arm cable rows high pull 40-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* bw 194-196 this afternoon after almost 12hr fast and another round of cardiowalking. my squats dont feel any harder compared to when i was at 202lb. form is so grooved that i've been doing the sets non-stop and resting only to change the weight. i've been eating on a surplus but apparently i'm miscalculating the calories burned by this little walking routine i have going.
Tue Aug 8
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Horizontal Pull one arm cable rows high pull 45 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* i'm mid 190s now but still maintaining most of my lifting numbers. i could be stronger on the calf because i did 5x45s 20s already but struggling now to even get back to 4x45+25lb. can't complain. my lower abs are already visible.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 5-5-20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 135-120 20x1 sets each
Horizontal Pull one arm cable rows 75-60 20x1 sets each
Horizontal Pull one arm cable rows high pull 40 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* calves getting beat on the standing rows. i'm braced with the non-pulling arm but planting on 20 reppers take more than 1 min of calve tension.
Wed Aug 9
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 60 20x1 sets each
Horizontal Pull one arm cable rows high pull 35-35 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <135 bpm max
* got a day off from work thurday night because of dury duty. il work an odd wed-fri-sat this week. all this walking dropped my bw to 194lb in a matter of weeks while i keep the same portions of food and added servings of protein shakes. costco has syntha 6 now. woot.
* probably the fastest squat session i did in years. somebody wanted to use the rack next while i was still putting on my adistars. told him il be quick and should be done by the time he's done stretching. he helped my load one side of the bar so damn. i was done in less than 5 mins. the walking is priming my hams very well.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Thur Aug 10
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 55-55 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <128 bpm max
afternoon
Squats 315-365-405 | 315 5x1 sets | 225 10x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 55-60-60 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr rest
Fri Aug 11
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <130 bpm max
* will work fri and sat nights only then back to wed-fri night next week. this thursday jury duty freed up my schedule a lot. did not even get used.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 65-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Sat Aug 12
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
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 196-200lb
Aug Week 2 of 5
Sun Aug 6
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* not very strong on the squat this morning. that 30min walking ate calories. will be stronger later. upping protein shakes too.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
Mon Aug 7
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-75 20x1 sets each
Horizontal Pull one arm cable rows high pull 20-30-40 20x1 sets each, 50 10x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 135-135 20x1 sets each
Horizontal Pull one arm cable rows 65 20x1 sets each
Horizontal Pull one arm cable rows high pull 40-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* bw 194-196 this afternoon after almost 12hr fast and another round of cardiowalking. my squats dont feel any harder compared to when i was at 202lb. form is so grooved that i've been doing the sets non-stop and resting only to change the weight. i've been eating on a surplus but apparently i'm miscalculating the calories burned by this little walking routine i have going.
Tue Aug 8
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Horizontal Pull one arm cable rows high pull 45 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* i'm mid 190s now but still maintaining most of my lifting numbers. i could be stronger on the calf because i did 5x45s 20s already but struggling now to even get back to 4x45+25lb. can't complain. my lower abs are already visible.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 5-5-20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 135-120 20x1 sets each
Horizontal Pull one arm cable rows 75-60 20x1 sets each
Horizontal Pull one arm cable rows high pull 40 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.
* calves getting beat on the standing rows. i'm braced with the non-pulling arm but planting on 20 reppers take more than 1 min of calve tension.
Wed Aug 9
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 60 20x1 sets each
Horizontal Pull one arm cable rows high pull 35-35 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <135 bpm max
* got a day off from work thurday night because of dury duty. il work an odd wed-fri-sat this week. all this walking dropped my bw to 194lb in a matter of weeks while i keep the same portions of food and added servings of protein shakes. costco has syntha 6 now. woot.
* probably the fastest squat session i did in years. somebody wanted to use the rack next while i was still putting on my adistars. told him il be quick and should be done by the time he's done stretching. he helped my load one side of the bar so damn. i was done in less than 5 mins. the walking is priming my hams very well.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Thur Aug 10
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 55-55 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <128 bpm max
afternoon
Squats 315-365-405 | 315 5x1 sets | 225 10x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 55-60-60 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr rest
Fri Aug 11
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <130 bpm max
* will work fri and sat nights only then back to wed-fri night next week. this thursday jury duty freed up my schedule a lot. did not even get used.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 65-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Sat Aug 12
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest
592
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2017, 11:39:09 pm »315 x 5 daily is some nice tonnage.
I worked out back religiously beginning of the year. The chest supported pulls adds some crazy thickness, and also the DB rows are nice, i like them better than pendlay rows bc of ROM.
i prefer using machines with good hip bracing so i can concentrate on just the pulling. i also prefer the split grip so i can get better ROM.
this machine is a game changer for my back training. i do both my vertical and horizontal pulling here. just face my chest up and it becomes a rhomboid exercise.
593
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2017, 01:05:38 am »
July 30 - Aug 5, 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 198-200lb
Aug Week 1 of 5
Sun July 30
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95-95 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-165 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 4% incline. <140 bpm
* doing the cardio again. work week done. lat machine rowing for the upperbody horizontal pulling feels good. doing the exercise faster also because of double hand.
Mon July 31
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-90 20x1 sets each
Vertical Pull one arm cable upright rows 30-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Abs bw situps 20x1 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <122 bpm
* fitness improved a lot on the cardiowalk. HR did not go above 122 bpm. bw at 198-200lb.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm
* HR 10 points higher this afternoon using the same setup. it was hot at the gym. calves still burned at 4x45lb plates. i was 5x45lb x20 a few weeks back but can't get back to it. will use single sets of 20s until i overshoot recovery and build again.
Tue Aug 1
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm
* one arm cable upright rows felt a lot easier when i used straps. i had no plan but the 40lb resistance is killing my grip so i had to use them. this exercise is improving. shoulder pressing is also doing well.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 40-45-45-45 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. <135 bpm
* squats feeling very good. i did the whole routine resting only as i change the weights. 5% incline on the walking feels better. i feel my hamstrings get a workout.
Wed Aug 2
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Pull one arm cable upright rows 45-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. <138 bpm
* squat form very smooth. doing them without stopping now. not progressing much but not fatiguing so i'm alright. seated shoulder pressing improving without tiring my lowerback.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 45-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest
* start of 3-day work week. had to take it easy now.
Thur Aug 3
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Fri Aug 4
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated hammerstrength iso row 2x45lb - 2x45lb - 2x45lb+25lb, 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max
* had a chance to go home early from work at 4am for a company lunch event. went to bed for 45min but was not able to get any sleep. felt rested afterwards and decided to hit the gym again for a light morning workout to build up appetite. there will be steaks and salmons. only thing that worries me is the extended wake up time. i wont get to sleep again until ~ 4:30pm. its 8am now and i don't think il make it to SF if i take a 3hr nap. not really sleep or tired. just worried when i hit the wall later after the post lunch food coma kicks in. i will be at a bay area hornblower cruise thing and will not be able to get off until the boat docks. at least i don't get to work again until wed night next week. woot.
* since the gym is not very busy this morning, i tried the rows again on the hammerstrength to see if i'm missing out. not really. form feels better on the lat machine.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 30-50 20x1 sets each
Horizontal Pull seated lat machine inverted rows 165-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max. skip
* passed out on the boat after a plate of roast beef and salmons. first alert team woke me up thinking i was passed out drunk. got home and nap again from 5-8pm. not enough but did not feel like crap. lifted again but skipped the cardio.
* the horizontal rowing is a complicated movement. there are just so many ways of pulling to hit an area of the back. the lat machine i'm doing now is getting most of the middle and outer. i'm looking for good doms on the inner rhomboids..like the upper version of the spinal erectors. got a good exercise today using the lifefitness cable machine for seated biceps. did the pulling with one arm with me seated on the floor. the resistance and rowing action are lined up nicely. if i had to work the posterior delts, i just have to pull the resistance towards ant delts (i'm pulling to armpit for rhomboids). that 5-8 inches of top ROM matters a lot and decides which back area gets the doms. so much form to learn on rowing.
Sat Aug 5
morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-80-80 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max.
* did the backoff 80s of machine seated shoulder pressing on the other machine that has a wider neutral grip that only goes straight up. hits a lot more tricep so i have to be carefull with the intensity to not tenderize elbows.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 2 mile @ 4mph, 5% incline. hr >140 bpm max.
* bw 196 but still strong. upping calories with lots of salmon servings because it is easier for me to eat lots of fish. did 2 miles/30min walk at 5%. did not tire after 15min. HR stayed the same at 140 max.
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 198-200lb
Aug Week 1 of 5
Sun July 30
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95-95 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-165 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 4% incline. <140 bpm
* doing the cardio again. work week done. lat machine rowing for the upperbody horizontal pulling feels good. doing the exercise faster also because of double hand.
Mon July 31
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-90 20x1 sets each
Vertical Pull one arm cable upright rows 30-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Abs bw situps 20x1 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <122 bpm
* fitness improved a lot on the cardiowalk. HR did not go above 122 bpm. bw at 198-200lb.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm
* HR 10 points higher this afternoon using the same setup. it was hot at the gym. calves still burned at 4x45lb plates. i was 5x45lb x20 a few weeks back but can't get back to it. will use single sets of 20s until i overshoot recovery and build again.
Tue Aug 1
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm
* one arm cable upright rows felt a lot easier when i used straps. i had no plan but the 40lb resistance is killing my grip so i had to use them. this exercise is improving. shoulder pressing is also doing well.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 40-45-45-45 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. <135 bpm
* squats feeling very good. i did the whole routine resting only as i change the weights. 5% incline on the walking feels better. i feel my hamstrings get a workout.
Wed Aug 2
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Pull one arm cable upright rows 45-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. <138 bpm
* squat form very smooth. doing them without stopping now. not progressing much but not fatiguing so i'm alright. seated shoulder pressing improving without tiring my lowerback.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 45-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest
* start of 3-day work week. had to take it easy now.
Thur Aug 3
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest
Fri Aug 4
morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated hammerstrength iso row 2x45lb - 2x45lb - 2x45lb+25lb, 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max
* had a chance to go home early from work at 4am for a company lunch event. went to bed for 45min but was not able to get any sleep. felt rested afterwards and decided to hit the gym again for a light morning workout to build up appetite. there will be steaks and salmons. only thing that worries me is the extended wake up time. i wont get to sleep again until ~ 4:30pm. its 8am now and i don't think il make it to SF if i take a 3hr nap. not really sleep or tired. just worried when i hit the wall later after the post lunch food coma kicks in. i will be at a bay area hornblower cruise thing and will not be able to get off until the boat docks. at least i don't get to work again until wed night next week. woot.
* since the gym is not very busy this morning, i tried the rows again on the hammerstrength to see if i'm missing out. not really. form feels better on the lat machine.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 30-50 20x1 sets each
Horizontal Pull seated lat machine inverted rows 165-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max. skip
* passed out on the boat after a plate of roast beef and salmons. first alert team woke me up thinking i was passed out drunk. got home and nap again from 5-8pm. not enough but did not feel like crap. lifted again but skipped the cardio.
* the horizontal rowing is a complicated movement. there are just so many ways of pulling to hit an area of the back. the lat machine i'm doing now is getting most of the middle and outer. i'm looking for good doms on the inner rhomboids..like the upper version of the spinal erectors. got a good exercise today using the lifefitness cable machine for seated biceps. did the pulling with one arm with me seated on the floor. the resistance and rowing action are lined up nicely. if i had to work the posterior delts, i just have to pull the resistance towards ant delts (i'm pulling to armpit for rhomboids). that 5-8 inches of top ROM matters a lot and decides which back area gets the doms. so much form to learn on rowing.
Sat Aug 5
morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-80-80 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max.
* did the backoff 80s of machine seated shoulder pressing on the other machine that has a wider neutral grip that only goes straight up. hits a lot more tricep so i have to be carefull with the intensity to not tenderize elbows.
afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 2 mile @ 4mph, 5% incline. hr >140 bpm max.
* bw 196 but still strong. upping calories with lots of salmon servings because it is easier for me to eat lots of fish. did 2 miles/30min walk at 5%. did not tire after 15min. HR stayed the same at 140 max.
594
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 29, 2017, 05:28:13 am »315 5x4 Nice that's some sick volume to add to your already steady routine
What do you think about alternating 2/3 squats with full squats on the same set, in an effort to train our body/mind not to rely so much on the comfort of stopping with ease at the bottom.
So for example, I would do full pause, followed by 2/3 squat, followed by full pause, followed by 2/3; on a 4 rep set. Obviously on full squats we don't want to just free fall to the bottom.
I think this may help that struggle that full squats have on a PR attempt right after exploding out then where the back has to sort of take over.
i believe kelly bagget already talked about the 1-1/2 squats in an article.
595
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 25, 2017, 06:02:49 am »225 x 10 seems a bit light for you to use to build your legs. How come you don't go heavier like 275 x 8, or at least go 225 x 15 or 20 to build legs for that 455 x 1
i'm pacing myself. volumes on a fully body compound adds so much fatigue if you are not careful. il eventually find something that gets my good daily tonnage.
596
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 23, 2017, 10:20:32 pm »huge back is huge.
cardio walking ftw. underrated & effective. you don't seem to put in alot of volume with your walks, but I guess with that much muscle mass you don't necessarily need to. I wonder what would happen if your cardio/walk sessions were an hour each time. You'd probably just get ridiculously shredded. The thing I love about cardio/walking is it's not taxing at all, to me at least. So you can burn mostly fat kcal and feel very fresh.
I can walk for ~3 hours and barely lose anything, mostly lots of water weight because of my long sleeve shirt. It does add up though and the fat lbs always drop off if I stay consistent with it. I think I get leaner doing long walks than I do with long runs .. Long runs just make me want to eat everything in sight.
i cannot find any other way to get to 205lb+ without getting fatter and fatter. the pick 2 of lifting (strong, lean, natty).. it is what it is.
my plan is to find a very good balance of cardiowalking for fatloss while i build my legs to 455lb+ top set.
so caloric excess and light-mid intensity with higher volumes of squats for muscle mass compounded with duration cardio for fatloss.
597
Nutrition & Supplementation / Re: I don't think i need creatine
« on: July 23, 2017, 11:02:18 am »
if you do use creatine, a tablespoon full of creapure to your mouth then gargle some fruit juice to push it down. the sand does not dissolve. might as well get it over quickly.
598
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 23, 2017, 10:50:08 am »
July 23-29, 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 198-200lb
July Week 4 of 4
Sun July 23
morning
Squats 315s-365-405
Vertical Push seated smith machine shoulder press 95-115 20x1 sets each | seated lifefitness shoulder press machine 50-60 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
* shoulder press machine but seated facing the back rest. feels a lot more natural ROM. will use this for my daily 20s of vertical pressing when available. neutral grip.
got down to 200 from my cardio walking
afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated shoulder press machine 70-80-90 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets | 4x45lb+25lb 20x1 sets
CardioWalk 15min - 1.2 miles | 0.1 mile at 4mph x2 warmup+cooldown. 1mile at 5 mph.
* calves are strong again after i burned them out. really liking my new vertical push favorite. 90lb is too heavy at this time. got all 20 reps but not sustainable for my daily lifting.
Mon July 24
morning
Squats 315s-365-405
Vertical Push seated lifefitness shoulder press machine 60 20x1 sets | 70 20X2 sets | cybex machine seated shoulder press 70-60 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.
* the cybex shoulder press machine is somewhat similar to the lifefitness but the neutral handles go up and toward the center at the top. feel more shoulder with this movement.
* played around with the precor treadmill incline features. goes max 15%. feels like a stairclimber at this grade. 5% hits the spot. more comfortable than flat because of less impact. got my HR to high 130s even at a chill 4mph pace.
afternoon
Squats 315s-365-405
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 70 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.
Tue July 25
morning
Squats 315s-365-405 | 225 10x1 sets | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 75 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.
* morning squats felt unusually strong so added some tonnage. the cybex shoulder press is spot on for anterior delts. like arms doing jumping jacks.
since my photobucket account is not linking anything anymore unless i pay an upgrade, i'm using imgur and doing some practice. here's my post workout meal. pretty much the same thing twice a day all the time.
afternoon
Squats 315s-365-405 | 315 5x4 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.
* legs feel very thick this afternoon. the inclined walking is doing something good. did 315x5s comfortably. no valsalva. i thought my calves were strong so added the 25lb. first few reps were solid but started to tire fast. decided to break the set to 10s. rested a few seconds and got the other 10 without too much effort. a straight set to 20 will burn me out again.
Wed July 26
morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each
Vertical Pull one arm cable upright rows 25 20x1 sets
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @4% | 4mph 0% 0.2 mile x2 warmup and cooldown.
* backed off a little on the cardio and dropped the incline from 5 to 4%. HR stayed below 140 bpm. squats still going strong even at a very lean high 190s BW.
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75 20x1 sets | 80 20x3 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Thur July 27
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80-90 20x1 sets each
Horizontal Pull one arm cable rows mid pull 50-60 20x1 sets each
Vertical Pull one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Fri July 28
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80 20x1 sets | 90 20x2 sets
Vertical Pull one arm cable upright rows 25-30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Sat July 29
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-100 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 150 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 10x1 sets | 20x1 sets
* did my rowing using the same seated lat machine but with chest facing up instead of forward. much easier form to pull heavier weight because of how solid i'm braced into the hip support.
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 198-200lb
July Week 4 of 4
Sun July 23
morning
Squats 315s-365-405
Vertical Push seated smith machine shoulder press 95-115 20x1 sets each | seated lifefitness shoulder press machine 50-60 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
* shoulder press machine but seated facing the back rest. feels a lot more natural ROM. will use this for my daily 20s of vertical pressing when available. neutral grip.
got down to 200 from my cardio walking
afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated shoulder press machine 70-80-90 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets | 4x45lb+25lb 20x1 sets
CardioWalk 15min - 1.2 miles | 0.1 mile at 4mph x2 warmup+cooldown. 1mile at 5 mph.
* calves are strong again after i burned them out. really liking my new vertical push favorite. 90lb is too heavy at this time. got all 20 reps but not sustainable for my daily lifting.
Mon July 24
morning
Squats 315s-365-405
Vertical Push seated lifefitness shoulder press machine 60 20x1 sets | 70 20X2 sets | cybex machine seated shoulder press 70-60 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.
* the cybex shoulder press machine is somewhat similar to the lifefitness but the neutral handles go up and toward the center at the top. feel more shoulder with this movement.
* played around with the precor treadmill incline features. goes max 15%. feels like a stairclimber at this grade. 5% hits the spot. more comfortable than flat because of less impact. got my HR to high 130s even at a chill 4mph pace.
afternoon
Squats 315s-365-405
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 70 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.
Tue July 25
morning
Squats 315s-365-405 | 225 10x1 sets | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 75 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.
* morning squats felt unusually strong so added some tonnage. the cybex shoulder press is spot on for anterior delts. like arms doing jumping jacks.
since my photobucket account is not linking anything anymore unless i pay an upgrade, i'm using imgur and doing some practice. here's my post workout meal. pretty much the same thing twice a day all the time.
afternoon
Squats 315s-365-405 | 315 5x4 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.
* legs feel very thick this afternoon. the inclined walking is doing something good. did 315x5s comfortably. no valsalva. i thought my calves were strong so added the 25lb. first few reps were solid but started to tire fast. decided to break the set to 10s. rested a few seconds and got the other 10 without too much effort. a straight set to 20 will burn me out again.
Wed July 26
morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each
Vertical Pull one arm cable upright rows 25 20x1 sets
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @4% | 4mph 0% 0.2 mile x2 warmup and cooldown.
* backed off a little on the cardio and dropped the incline from 5 to 4%. HR stayed below 140 bpm. squats still going strong even at a very lean high 190s BW.
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75 20x1 sets | 80 20x3 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Thur July 27
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80-90 20x1 sets each
Horizontal Pull one arm cable rows mid pull 50-60 20x1 sets each
Vertical Pull one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Fri July 28
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80 20x1 sets | 90 20x2 sets
Vertical Pull one arm cable upright rows 25-30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Sat July 29
afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-100 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 150 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 10x1 sets | 20x1 sets
* did my rowing using the same seated lat machine but with chest facing up instead of forward. much easier form to pull heavier weight because of how solid i'm braced into the hip support.
599
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: July 18, 2017, 02:19:48 am »King, I have a few questions: 1) Any chance that parallel squats maybe more beneficial (to speed/vertical) than full paused squats? 2) Do you think incorporating interval cardio (such as a slow pace pickup bball game) in my routine once in awhile can help lose fat yet not be detrimental to my squat progression?
1. no. if your flexibility allows you to full squat, then full squat over parallel squat to build a solid strength base. after you build your solid strength base, then you can use the supra max partials for sport specific training.
2. it can help but the possibility of accumulating too much fatigue is always there. if you want to lose fat, improve your diet.
600
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 17, 2017, 12:01:56 am »
July 16-22, 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 200-202lb
July Week 3 of 4
Sun July 16
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows 20-30 20x4 sets each
Calves seated calf raise soleus 4x45lb+25lb 10x2 sets
* legs recovered from the 225x20s. got 405 without overexerting. skipped it yesterday because the 365 was a lot slower than usual. burned out on the seated calf raises. will ease off intensity to recover better. will use 4x45 20x1 set next time so i keep up with my volume routine.
Mon July 17
morning
Squats 315s-365-405
Vertical Push one arm shoulder landmine press 1x35lb 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows mid pull 25-30-40-50 20x2 sets each | high pull 25-30-40-50 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 15 mins. 15 min/mile pace
* celebrated my bday last week and i'm now leaving mid thirties. starting to log my walking cardio. been doing them consistently for weeks now but all were outdoors to get some tan while summer is still here. did the walking today at the gym post workout. maintained 90-100bpm.
* i camped this morning on the seated lifefitness row machine. felt really good on the full ROM.
afternoon
Squats 315s-365-405
Vertical Push smith machine tricep bench 95lb 20x2 sets | 115lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid high pull 40 20x2 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 1 miles - 15 mins | 0.5 miles @ 4 mph, 0.5 miles @5 mph
* the idea is to caloric surplus to get my bw to the 205-208lb but with as little fat gain as possible - by doing fasted cardio-walking post workout. i will be finding a good intensity that does not interfere with my squats. this afternoons 405 was alright.
* i will soon add the vertical pulling again. i tire my left elbow doing a combo of volume dips and those bw neutral chins. i should limit my bw chins to 2 sets of 10s. 40s break me.
* 455x1 without a gut is my goal for the the next few months. will slowly add backoff volumes again. 2 sets of 10 might work better. the 225x20s only lasted 4 consecutive workouts. recovery got beat. 225-255 10x2 sets plan.
Tue July 18
morning
Squats 315s-365-405
Vertical Push smith machine inclined tricep bench 95-115-135 20x1 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows high pull 40 20x4 sets | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 20x1 sets
Cardio walking 1 mile | 15mins - 5mph for 12 mins, 2 min cooldown at 4 mph, 1 min cooldown at 3 mph.
* squats felt stronger this morning. bw down to 198lb because of all the sweating from the walk. i could be out of cardio shape but i was already in the 140s bpm on my 5mph walking pace.
afternoon
Squats 315s-365-405 | 225 10x2 sets | 245 10x1 sets
Vertical Push smith machine inclined tricep bench 135 20x2 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 40-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets
* skipped the cardiowalk. i'm dropping weight too fast. squats felt very strong this afternoon. really enjoying doing this single arm high pull rows. movement is like the cable face pull but with one arm and a resistance line that is spot on. actual weight on the machine is double because of the pulley system so i'm logging the effective resistance. machine full stack at 200 (100 actual lbs). i'm at 120 so got all the weight i need to grow. tested the 180-190 and it was not too heavy for sets of 5.
Wed July 19
morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push bw dips 5x1 sets | 20x1 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 40-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets
Cardio walking 1 mile | 4mph pace. 120-130 bmp
* feel some form of lower front calf tightness so took it easy with the cardiowalk. 4mph pace is alright. intensity goes up quickly at 5mph. i'm still walking on chucks so nothing really too extreme.
* tracking beats per minute to see progress.
morning
Squats 315s-365-405
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 40-50-60 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Thur July 20
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 45-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets
Fri July 21
afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated smith machine shoulder press 95-115 20x2 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 45-50-60 20x1 sets each | 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Sat July 22
afternoon
Squats 315s-365-405
Vertical Push standing overhead press 95lb 20x1 sets
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets | 60 20x1 sets | 70-80 10x1 sets each | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardio walking 15 mins-1.2 mile | 1mile @ 5mph | 2x 0.1mile@4mph for warmup and cooldown
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 200-202lb
July Week 3 of 4
Sun July 16
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows 20-30 20x4 sets each
Calves seated calf raise soleus 4x45lb+25lb 10x2 sets
* legs recovered from the 225x20s. got 405 without overexerting. skipped it yesterday because the 365 was a lot slower than usual. burned out on the seated calf raises. will ease off intensity to recover better. will use 4x45 20x1 set next time so i keep up with my volume routine.
Mon July 17
morning
Squats 315s-365-405
Vertical Push one arm shoulder landmine press 1x35lb 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows mid pull 25-30-40-50 20x2 sets each | high pull 25-30-40-50 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 15 mins. 15 min/mile pace
* celebrated my bday last week and i'm now leaving mid thirties. starting to log my walking cardio. been doing them consistently for weeks now but all were outdoors to get some tan while summer is still here. did the walking today at the gym post workout. maintained 90-100bpm.
* i camped this morning on the seated lifefitness row machine. felt really good on the full ROM.
afternoon
Squats 315s-365-405
Vertical Push smith machine tricep bench 95lb 20x2 sets | 115lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid high pull 40 20x2 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 1 miles - 15 mins | 0.5 miles @ 4 mph, 0.5 miles @5 mph
* the idea is to caloric surplus to get my bw to the 205-208lb but with as little fat gain as possible - by doing fasted cardio-walking post workout. i will be finding a good intensity that does not interfere with my squats. this afternoons 405 was alright.
* i will soon add the vertical pulling again. i tire my left elbow doing a combo of volume dips and those bw neutral chins. i should limit my bw chins to 2 sets of 10s. 40s break me.
* 455x1 without a gut is my goal for the the next few months. will slowly add backoff volumes again. 2 sets of 10 might work better. the 225x20s only lasted 4 consecutive workouts. recovery got beat. 225-255 10x2 sets plan.
Tue July 18
morning
Squats 315s-365-405
Vertical Push smith machine inclined tricep bench 95-115-135 20x1 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows high pull 40 20x4 sets | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 20x1 sets
Cardio walking 1 mile | 15mins - 5mph for 12 mins, 2 min cooldown at 4 mph, 1 min cooldown at 3 mph.
* squats felt stronger this morning. bw down to 198lb because of all the sweating from the walk. i could be out of cardio shape but i was already in the 140s bpm on my 5mph walking pace.
afternoon
Squats 315s-365-405 | 225 10x2 sets | 245 10x1 sets
Vertical Push smith machine inclined tricep bench 135 20x2 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 40-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets
* skipped the cardiowalk. i'm dropping weight too fast. squats felt very strong this afternoon. really enjoying doing this single arm high pull rows. movement is like the cable face pull but with one arm and a resistance line that is spot on. actual weight on the machine is double because of the pulley system so i'm logging the effective resistance. machine full stack at 200 (100 actual lbs). i'm at 120 so got all the weight i need to grow. tested the 180-190 and it was not too heavy for sets of 5.
Wed July 19
morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push bw dips 5x1 sets | 20x1 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 40-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets
Cardio walking 1 mile | 4mph pace. 120-130 bmp
* feel some form of lower front calf tightness so took it easy with the cardiowalk. 4mph pace is alright. intensity goes up quickly at 5mph. i'm still walking on chucks so nothing really too extreme.
* tracking beats per minute to see progress.
morning
Squats 315s-365-405
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 40-50-60 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Thur July 20
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 45-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets
Fri July 21
afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated smith machine shoulder press 95-115 20x2 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 45-50-60 20x1 sets each | 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Sat July 22
afternoon
Squats 315s-365-405
Vertical Push standing overhead press 95lb 20x1 sets
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets | 60 20x1 sets | 70-80 10x1 sets each | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardio walking 15 mins-1.2 mile | 1mile @ 5mph | 2x 0.1mile@4mph for warmup and cooldown