706
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 02, 2016, 12:09:07 pm »
go warriors!
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707
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 01, 2016, 10:52:18 am »Felt pretty good after this workout too. I did this in the AM before work. After work I start my league game. Let's see how high I'll jump. Wish my squat was still at 455 level but... 415 will do for now. I have a feelign weekly basketball may bring it back up quickly. I mean, sprinting and max effort jumps are pretty plyometric. There's no way I lost muscle so fast to drop from 455 to 415. It's gotta be the CNS.
league games + squat fatigue = no more 455 until you get into another squat centric routine.
you did it before..you'll do it again.
709
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2016, 10:36:55 am »
May 29 - Jun 4 , 2016
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-182lb
Sun May 29
morning
paused full squats 315s-365-405 | no pause 315x5
chins neutral 50lbx10
afternoon
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
seated hammerstrength shoulder press 45+25lb x10
* change of plan a little. will bulk back up to ~ 188-192lb or whatever weight i can while still holding onto 8%BF. planing a trip to hawaii. cannot look like a twig on this summer vacation.
* will gain weight by adding more protein shake, eggs and still go with my staple diet - grilled chicken breast + brown rice + costco kale salad kits.2
* added the x5 backoff sets. these really get me thicker fast. also makes my other little lift more effective.
Mon May 30
morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
bw dips x10,10
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
bw dips x10,10
seated calf raise soleus 7x45lb x5| 6x45lb x10
Tue May 31
morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10
bw dips x10,10
* been eating an extra 10 eggs a day + boiled potato + feta cheese combo. goal of 190-192lb lean weight by end of june. i'll probably overshoot by third week and lean down by the 4th.
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5
Wed Jun 1
bw 184lb
morning
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5
seated calf raise soleus 7x45lb x5 | 6x45lb x10,10
bw dips x10,10
* 70lb x5s weighted chins a lot easier on fatigue compared to 50x10s. my weight gaining routine is working. i'm getting so much stronger already. i'm 425 paused strong this morning already. will do 2 sets of 5s with the backoffs soon.
bw 184lb
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10
* tired today with the 365x5. good that i will get a long rest before i lift again tmrw night. will continue with caloric surplus.
Thur Jun 2
bw 186lb
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10
* i'm usually weakest on thursdays because of extended awake time from first day of night shift work but not today. i just ate a lot more and felt thicker this afternoon. still doing the back off 365x5s. when i get to 188-192bw, i'll most likely move up to 385-405x5 and hold it there again until i pile up more BW. (and not a lot of fat)
Fri Jun 3
bw 186lb
paused full squats 315s-365-405 | no pause 345x5
bw dips x10,10
Sat Jun 4
bw 186lb
paused full squats 315s-365-405 | no pause 365x5
bw dips x20 | 50lbx5
chins 90lbx4| 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10
* very strong this afternoon. thought about at double set of 5s on 365 but will get more sleep and another caloric excess day. i'm still adjusting from the end of work night.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-182lb
Sun May 29
morning
paused full squats 315s-365-405 | no pause 315x5
chins neutral 50lbx10
afternoon
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
seated hammerstrength shoulder press 45+25lb x10
* change of plan a little. will bulk back up to ~ 188-192lb or whatever weight i can while still holding onto 8%BF. planing a trip to hawaii. cannot look like a twig on this summer vacation.
* will gain weight by adding more protein shake, eggs and still go with my staple diet - grilled chicken breast + brown rice + costco kale salad kits.2
* added the x5 backoff sets. these really get me thicker fast. also makes my other little lift more effective.
Mon May 30
morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
bw dips x10,10
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
bw dips x10,10
seated calf raise soleus 7x45lb x5| 6x45lb x10
Tue May 31
morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10
bw dips x10,10
* been eating an extra 10 eggs a day + boiled potato + feta cheese combo. goal of 190-192lb lean weight by end of june. i'll probably overshoot by third week and lean down by the 4th.
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5
Wed Jun 1
bw 184lb
morning
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5
seated calf raise soleus 7x45lb x5 | 6x45lb x10,10
bw dips x10,10
* 70lb x5s weighted chins a lot easier on fatigue compared to 50x10s. my weight gaining routine is working. i'm getting so much stronger already. i'm 425 paused strong this morning already. will do 2 sets of 5s with the backoffs soon.
bw 184lb
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10
* tired today with the 365x5. good that i will get a long rest before i lift again tmrw night. will continue with caloric surplus.
Thur Jun 2
bw 186lb
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10
* i'm usually weakest on thursdays because of extended awake time from first day of night shift work but not today. i just ate a lot more and felt thicker this afternoon. still doing the back off 365x5s. when i get to 188-192bw, i'll most likely move up to 385-405x5 and hold it there again until i pile up more BW. (and not a lot of fat)
Fri Jun 3
bw 186lb
paused full squats 315s-365-405 | no pause 345x5
bw dips x10,10
Sat Jun 4
bw 186lb
paused full squats 315s-365-405 | no pause 365x5
bw dips x20 | 50lbx5
chins 90lbx4| 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10
* very strong this afternoon. thought about at double set of 5s on 365 but will get more sleep and another caloric excess day. i'm still adjusting from the end of work night.
710
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 29, 2016, 12:11:21 am »
i'm afraid of this man. BEAST!
711
Strength, Power, Reactivity, & Speed Discussion / Re: Suggestions needed! Weight 188 to 168lbs completed! Time to get serious!
« on: May 27, 2016, 02:21:23 am »
scoob,
if you like the HIIT style of training for weight loss and conditioning, do HIIT exercises that will improve your jump. sprinting improves sprinting.
jump ropes, loaded jump squats, even stair climbs (stadium stairs are toughest) will have better carryover to your jumping.
i personally cut weight/lean out by caloric deficit alone. adding more exercise and eating less almost always leads to a burnout.
if you like the HIIT style of training for weight loss and conditioning, do HIIT exercises that will improve your jump. sprinting improves sprinting.
jump ropes, loaded jump squats, even stair climbs (stadium stairs are toughest) will have better carryover to your jumping.
i personally cut weight/lean out by caloric deficit alone. adding more exercise and eating less almost always leads to a burnout.
712
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: May 25, 2016, 12:02:01 pm »What are you using these for? I mean, it's not like your soleus needs that much of a load.
calves need heavy loads and lots of reps to grow.
i do it for some form of calf work without tiring my back. smith machine standing calf kills my traps in the long run.
its always a good thing to have massive calves for jump training. more muscles to take some impacts of landings away from the connective tissues.
713
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: May 25, 2016, 11:12:28 am »
bump for some seated calf work. feels like full ROM when i'm doing them but ROM looks weak on vid. could be that the foot rests are angled. i'm not pushing straight up. its slanted a bit.. i also noticed the jerking motion towards the top ROM. thats when i'm really trying to squeeze the calves and really get max plantar flexion.
<a href="http://www.youtube.com/watch?v=Vg0fTZ2IL74" target="_blank">http://www.youtube.com/watch?v=Vg0fTZ2IL74</a>
<a href="http://www.youtube.com/watch?v=8OosJgh3rEw" target="_blank">http://www.youtube.com/watch?v=8OosJgh3rEw</a>
714
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2016, 11:19:48 am »
May 22-28, 2016
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-182lb
Sunday May 22
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
* traps are 100% for the last few days now. i'm skipping 405 on some days because i will put too much effort to pause rep it at that time due to a combination of lack of very good sleep (i still get 6-7+hrs), schedule shift change and my lower bodyweight+IF diet. i cheat somedays when i feel that i'l be weaker by eating before a workout.
* i ate before workout this morning and feel noticeably stronger. consistent on my 50lbx10 chins and will use this until it feels very light.
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
feet elevated pushups bw x20,10
Mon May 23
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
standing alt db shoulder press 45lbx10
decline bench push situp 95lbx10
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
one arm cable rows 75lbx10
Tue May 24
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10 | 7x45lb x5
chins neutral 50lbx10
* bw still in the lean 180-182lb. getting consistent in eating a half boiled potato with feta cheese pre workout. helps a ton. i could have 425 this morning already. i'm consistent again. will stop doing other things that break me until i get good momentum going again.
afternoon
paused full squats 315s-365-405
calf raises seated 7x45lb x5,5 | 6x45lb x10
chins neutral 50lbx10
push up x10,10
* 6x45lb plates on the seated calf machine got a lot easier to rep to 10 by doing them today as backoff sets after the 7plates x5s. will continue with this loading. the calf machine can take 1 more 45lb plate up to 8 total. i got room to grow.
* a few more days of pain free workouts and i'l add the jump squats again.
Wed May 25
morning
paused full squats 315s-365-405
calf raises seated soleus 7x45lb x5 | 6x45lb x10,10
chins neutral 50lbx10
* getting stronger in the 50lb weighted chins even when doing 10s daily. when i feel ready, i'll add another 10 for double sets of 10s per workout.
* bw 180lb but a lot stronger lately from eating a boiled potato+feta cheese pre workout.
<a href="http://www.youtube.com/watch?v=Vg0fTZ2IL74" target="_blank">http://www.youtube.com/watch?v=Vg0fTZ2IL74</a>
<a href="http://www.youtube.com/watch?v=8OosJgh3rEw" target="_blank">http://www.youtube.com/watch?v=8OosJgh3rEw</a>
afternoon
paused full squats 315s-365-405
standing calf raises hammer strength machine 200lbx10 | 300lbx10
chins neutral 50lbx10
* this newish standing calf machine at work has massive shoulder pads and feel very comfortable to use. max stack at 400lb so i'll probably do them high volumes.
Thur May 26
paused full squats 315s-365-405
standing calf raises hammer strength machine 300lbx10
standing overhead trap bar press 105lbx10
Fri May 27
paused full squats 315s-365-405
standing calf raises hammer strength machine 400lbx10
chins 90lbx3 | 50lbx10
Sat May 28
paused full squats 315s-365-405
no-pause backoff 315x5
chins 50lbx10
dips bwx10
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-182lb
Sunday May 22
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
* traps are 100% for the last few days now. i'm skipping 405 on some days because i will put too much effort to pause rep it at that time due to a combination of lack of very good sleep (i still get 6-7+hrs), schedule shift change and my lower bodyweight+IF diet. i cheat somedays when i feel that i'l be weaker by eating before a workout.
* i ate before workout this morning and feel noticeably stronger. consistent on my 50lbx10 chins and will use this until it feels very light.
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
feet elevated pushups bw x20,10
Mon May 23
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
standing alt db shoulder press 45lbx10
decline bench push situp 95lbx10
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
one arm cable rows 75lbx10
Tue May 24
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10 | 7x45lb x5
chins neutral 50lbx10
* bw still in the lean 180-182lb. getting consistent in eating a half boiled potato with feta cheese pre workout. helps a ton. i could have 425 this morning already. i'm consistent again. will stop doing other things that break me until i get good momentum going again.
afternoon
paused full squats 315s-365-405
calf raises seated 7x45lb x5,5 | 6x45lb x10
chins neutral 50lbx10
push up x10,10
* 6x45lb plates on the seated calf machine got a lot easier to rep to 10 by doing them today as backoff sets after the 7plates x5s. will continue with this loading. the calf machine can take 1 more 45lb plate up to 8 total. i got room to grow.
* a few more days of pain free workouts and i'l add the jump squats again.
Wed May 25
morning
paused full squats 315s-365-405
calf raises seated soleus 7x45lb x5 | 6x45lb x10,10
chins neutral 50lbx10
* getting stronger in the 50lb weighted chins even when doing 10s daily. when i feel ready, i'll add another 10 for double sets of 10s per workout.
* bw 180lb but a lot stronger lately from eating a boiled potato+feta cheese pre workout.
afternoon
paused full squats 315s-365-405
standing calf raises hammer strength machine 200lbx10 | 300lbx10
chins neutral 50lbx10
* this newish standing calf machine at work has massive shoulder pads and feel very comfortable to use. max stack at 400lb so i'll probably do them high volumes.
Thur May 26
paused full squats 315s-365-405
standing calf raises hammer strength machine 300lbx10
standing overhead trap bar press 105lbx10
Fri May 27
paused full squats 315s-365-405
standing calf raises hammer strength machine 400lbx10
chins 90lbx3 | 50lbx10
Sat May 28
paused full squats 315s-365-405
no-pause backoff 315x5
chins 50lbx10
dips bwx10
715
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2016, 10:20:32 pm »you look far from a twig in that pic.. lmao
ript.
thanks. but I don't think I can drop to mid 170s anymore. I will just go back to more jump drills after I fix my traps.
716
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2016, 09:58:52 am »
May 15-21, 2016
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-184lb
Sunday May 15
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
hammer strength inclined press 45+25lb x10,10
chins neutral bwx20
leg raises bw x10,10
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral bwx20
* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.
Mon May 16
morning
paused full squats 315s-365-405
paused full jump squats 95lb x10
calf raises seated soleus 6x45lb x10,10
one arm cable rows 75lb x10
* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
seated hammerstrength inclined press 45+25lb x10 | 45+35lb x10
bw chins x20
Tue May 17
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 45lbx10 | 65lbx10 | 85lbx10
* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat. no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10 | 115lbx5(3-2)
chins 90lbx4
push up feet elevated, extended ROM using dumbells bwx10
* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows.
* can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.
Wed May 18
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10
weighted chins 70lbx7
afternoon
paused full squats 315s-365-405
weighted chins 70lb x4,4
pushups bwx20
Thur May 19
paused full squats 315s-365-405
weighted chins 90lbx3
pushups bwx20
Fri May 20
paused full squats 315s-365
weighted chins 70lbx5 | 50lbx5
pushups bwx20
Sat May 21
paused full squats 315s-365-405
weighted chins 50lbx10
seated calf raises 6x45lb x10,10
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-184lb
Sunday May 15
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
hammer strength inclined press 45+25lb x10,10
chins neutral bwx20
leg raises bw x10,10
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral bwx20
* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.
Mon May 16
morning
paused full squats 315s-365-405
paused full jump squats 95lb x10
calf raises seated soleus 6x45lb x10,10
one arm cable rows 75lb x10
* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
seated hammerstrength inclined press 45+25lb x10 | 45+35lb x10
bw chins x20
Tue May 17
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 45lbx10 | 65lbx10 | 85lbx10
* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat. no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.
afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10 | 115lbx5(3-2)
chins 90lbx4
push up feet elevated, extended ROM using dumbells bwx10
* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows.
* can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.
Wed May 18
morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10
weighted chins 70lbx7
afternoon
paused full squats 315s-365-405
weighted chins 70lb x4,4
pushups bwx20
Thur May 19
paused full squats 315s-365-405
weighted chins 90lbx3
pushups bwx20
Fri May 20
paused full squats 315s-365
weighted chins 70lbx5 | 50lbx5
pushups bwx20
Sat May 21
paused full squats 315s-365-405
weighted chins 50lbx10
seated calf raises 6x45lb x10,10
717
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 10, 2016, 02:42:38 am »oh man........ stephen curry.
40 pts, 27 in 4th + OT, outscored POR by himself in OT (17 pts?), after coming off 2 weeks inactivity due to injury.
are you kidding?
man he went nuts. I love when he said "i'm here, im back, im back".. just letting everyone know, a healthy GSW = the real deal.
That look when you realize Curry's back...
RIP city
718
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2016, 10:29:33 am »
May 8-14, 2016
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-184lb
Sunday May 8
morning
paused full squats 315s
calf raises seated soleus 6x45lb x10,10
feet elevated push ups bw x10,10,10,10
* feeling better and better supporting weight on my back. tenderness of traps slowly going away. skipped pullups to give back more recovery.
afternoon
paused full squats 315s-365
calf raises seated soleus 6x45lb x10
weighted situps 27.5lbs x20
Mon May 9
morning
paused full squats 315s-365
weighted situps 30lb x10,10
afternoon
paused full squats 315s-365-405
no-pause 315lbx8
weighted situps 27.5lb x10
seated calf raises 6x45lb x10,10
* upperback now feeling better. skipping the chins helped too. I was doing 80s a day for consecutive days not too long ago. that must have broken/tenderized something there too.
Tue May 10
morning
paused full squats 315s-365
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
trying to not twig out too fast but body starting to stay at 180lb 8%ish.
afternoon
paused full squats 315s-365-405
Wed May 11
morning
full squats 315s-365-405
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
push ups bw x10,10 feet elevated / hands on dumbells
* upperback still not pain free but good enough to handle 405s even in my morning workouts. i'l be stronger later with a heavy breakfast and lesser fasted time. might start the chins later if I feel my back is ready.
afternoon
full squats 315s-365
bw chins x20,20
* now i'm 100% sure i know whats wrecking my traps. my legs were strong but i just cant support the 405 because of the tenderness.. its the weighted situps with the dumbell behind the head. the more i'm tiring doing them, the more i hyperextendend my neck to move the dumbell forward. will skip those until my traps are pain free.
Thur May 12
full squats 315s-365
bw chins x20,20(16-4), bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
seated hammerstrength inclined press 45+25lb x10,10
Fri May 13
full squats 315s-365-405
bw chins x20, bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
Sat May 14
full squats 315s-365-405
seated calf raises 6x45lb x10
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-184lb
Sunday May 8
morning
paused full squats 315s
calf raises seated soleus 6x45lb x10,10
feet elevated push ups bw x10,10,10,10
* feeling better and better supporting weight on my back. tenderness of traps slowly going away. skipped pullups to give back more recovery.
afternoon
paused full squats 315s-365
calf raises seated soleus 6x45lb x10
weighted situps 27.5lbs x20
Mon May 9
morning
paused full squats 315s-365
weighted situps 30lb x10,10
afternoon
paused full squats 315s-365-405
no-pause 315lbx8
weighted situps 27.5lb x10
seated calf raises 6x45lb x10,10
* upperback now feeling better. skipping the chins helped too. I was doing 80s a day for consecutive days not too long ago. that must have broken/tenderized something there too.
Tue May 10
morning
paused full squats 315s-365
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
trying to not twig out too fast but body starting to stay at 180lb 8%ish.
afternoon
paused full squats 315s-365-405
Wed May 11
morning
full squats 315s-365-405
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
push ups bw x10,10 feet elevated / hands on dumbells
* upperback still not pain free but good enough to handle 405s even in my morning workouts. i'l be stronger later with a heavy breakfast and lesser fasted time. might start the chins later if I feel my back is ready.
afternoon
full squats 315s-365
bw chins x20,20
* now i'm 100% sure i know whats wrecking my traps. my legs were strong but i just cant support the 405 because of the tenderness.. its the weighted situps with the dumbell behind the head. the more i'm tiring doing them, the more i hyperextendend my neck to move the dumbell forward. will skip those until my traps are pain free.
Thur May 12
full squats 315s-365
bw chins x20,20(16-4), bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
seated hammerstrength inclined press 45+25lb x10,10
Fri May 13
full squats 315s-365-405
bw chins x20, bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
Sat May 14
full squats 315s-365-405
seated calf raises 6x45lb x10
719
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 03, 2016, 12:22:09 am »
warriors fan here cheering for a game 7 of this series... this is what ginobili gets from flopping all the time. he also flopped here to sell the call. lol
<a href="http://www.youtube.com/watch?v=4VUETQLyp6w" target="_blank">http://www.youtube.com/watch?v=4VUETQLyp6w</a>
720
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 01, 2016, 10:21:19 am »
May 1-6, 2016
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-184lb
Sunday May 1
morning
paused full squats 315s
bw chins x20
standing barbell shoulder press 65lbx10,10 | 95lb x10
situps 27.5lb x10
calf raises seated soleus 4x45lb x10,10,10,10
* upperback broken. I could be wrong of blaming it to the jump squats. I did jump squats before and those never got me sore like this. most likely its the upperbody pressing against a bench or support. i'm progressing fast on the weights because I can, but the growing pains of the movement is happening too fast. i'm also doing them daily only after weeks of starting. I realized that it took me years to get used to daily squats, dips and chins. I need more time with the upperbody push.
* did standing press this morning instead. I feel like going 4 plates later if my back soreness improves.
afternoon
paused full squats 315s
bw chins x20
situps 27.5lb x20
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10 | 5x45lb+25lb x10 (8-2)
Monday May 2
morning
paused full squats skip resting upperback/traps
bw chins x20,20
standing barbell shoulder press 95lb x10
dips bw x10,10,10,10
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10,10
afternoon
paused full squats 315s-365
bw chins x20,20
situps 27.5lb x10,10
calf raises seated soleus 5x45lb+25lb x10,10
Tue May 3
morning
paused full squats 315s
bw chins x20,20
pushups bw x10,10
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10
situps 27.5lb x10,10
afternoon
paused full squats skip
bw chins x20,20
pushups bw x20,20
calf raises seated soleus 5x45lb x10,10,10,10
situps 27.5lb x10,10
* did pushups holding onto 30lb hex dumbbells for full ROM. doing volumes of these for recovery of my upperback and some upperbody push also.
* will do speed-strength single-leg leg press on Kaiser machine for the next couple of days until my upperback is painfree.
Wed May 4
morning
paused full squats 315s-365
bw chins x20
pushups bw x20,20
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10,10
* upperback now more than halfway recovered from the tenderness. stopped at 365 because i'm weak this morning from the lower caloric intakes for the last couple of days. I could 405 but that would be too much fight at this time. bw steady at 180-182lbs. veins in the lowerabs lean. ~8%BF by caliper.
afternoon
paused full squats skip
bw chins x20
pushups bw x20
single-leg leg press on kaiser 315-365-405-440-475x4 | 495 x4,4 | SVJ x6 *on launch pad
Thur May 5
paused full squats 315s
bw chins x20
pushups bw x20,20
situps 30lb x10,10
Fri May 6
paused full squats 315s
bw chins x20 (17-3)
pushups bw x10,10
Sat May 7
paused full squats 315s
bw chins x20
pushups bw x20 (feet elevated on plyo box for shoulder emphasis)
calf raises seated soleus 5x45lbs x10 | 6x45lbs x10,10
* upperback getting better but still annoyed that i cant lift anything heavier than 365 lately.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 180-184lb
Sunday May 1
morning
paused full squats 315s
bw chins x20
standing barbell shoulder press 65lbx10,10 | 95lb x10
situps 27.5lb x10
calf raises seated soleus 4x45lb x10,10,10,10
* upperback broken. I could be wrong of blaming it to the jump squats. I did jump squats before and those never got me sore like this. most likely its the upperbody pressing against a bench or support. i'm progressing fast on the weights because I can, but the growing pains of the movement is happening too fast. i'm also doing them daily only after weeks of starting. I realized that it took me years to get used to daily squats, dips and chins. I need more time with the upperbody push.
* did standing press this morning instead. I feel like going 4 plates later if my back soreness improves.
afternoon
paused full squats 315s
bw chins x20
situps 27.5lb x20
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10 | 5x45lb+25lb x10 (8-2)
Monday May 2
morning
paused full squats skip resting upperback/traps
bw chins x20,20
standing barbell shoulder press 95lb x10
dips bw x10,10,10,10
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10,10
afternoon
paused full squats 315s-365
bw chins x20,20
situps 27.5lb x10,10
calf raises seated soleus 5x45lb+25lb x10,10
Tue May 3
morning
paused full squats 315s
bw chins x20,20
pushups bw x10,10
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10
situps 27.5lb x10,10
afternoon
paused full squats skip
bw chins x20,20
pushups bw x20,20
calf raises seated soleus 5x45lb x10,10,10,10
situps 27.5lb x10,10
* did pushups holding onto 30lb hex dumbbells for full ROM. doing volumes of these for recovery of my upperback and some upperbody push also.
* will do speed-strength single-leg leg press on Kaiser machine for the next couple of days until my upperback is painfree.
Wed May 4
morning
paused full squats 315s-365
bw chins x20
pushups bw x20,20
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10,10
* upperback now more than halfway recovered from the tenderness. stopped at 365 because i'm weak this morning from the lower caloric intakes for the last couple of days. I could 405 but that would be too much fight at this time. bw steady at 180-182lbs. veins in the lowerabs lean. ~8%BF by caliper.
afternoon
paused full squats skip
bw chins x20
pushups bw x20
single-leg leg press on kaiser 315-365-405-440-475x4 | 495 x4,4 | SVJ x6 *on launch pad
Thur May 5
paused full squats 315s
bw chins x20
pushups bw x20,20
situps 30lb x10,10
Fri May 6
paused full squats 315s
bw chins x20 (17-3)
pushups bw x10,10
Sat May 7
paused full squats 315s
bw chins x20
pushups bw x20 (feet elevated on plyo box for shoulder emphasis)
calf raises seated soleus 5x45lbs x10 | 6x45lbs x10,10
* upperback getting better but still annoyed that i cant lift anything heavier than 365 lately.