Author Topic: Kingfush (Read 692121 times)

Kingfish · « **Reply #765 on:** July 13, 2012, 01:33:33 pm »

Fri - 9:00am
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

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Fri - 5:00pm
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* at mid-high 160s, i really have to get some stronger nutrition to eventually get to 170s again and push for heavier weights and improve my squat ratio at the same time.
* either that or maintain/improve squat ratio by doing what i've been doing lately. 425 at 165BW is ~ 440 at 170. there is a good thing to this light BW - less joint stress while doing the jumping drills.

Kingfish · « **Reply #766 on:** July 14, 2012, 01:21:44 pm »

Sat - 8:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.

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Sat - 7:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6

* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.

http://www.menu.espetus.com/menu.pdf

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this is what i had the other time i ate seriously. not buffet and a bit more expensive.

cow over duck anytime. here - 5000K cal.

forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.

Kingfish · « **Reply #767 on:** July 15, 2012, 12:46:16 pm »

Sun - 8:30am
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,4

* now that i got the steaks out of the way (of my valsalva), lifts felt a lot better, even for a morning workout. calfs are now tired. might need to cut the sets of 50BW calf raises at home.
* i also added 3-5 SVJs after the calf work for some sort of speed for the past few days. i also emphasis the landing/force absoptions on these jumps. i like doing these altitude drops drills in my chucks. i can really have a solid feel of the force being absorbed/distributed at the landings. gym floor is hard rubber - i'm not busting my knees on these.

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Sun - 4:30pm
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* skipped the 50BW calf raises and got some freshness back in the soleus. not strong enough for 4 sets of 10 but will get there again. the back up sets that i planned for the squats seems to be getting pushed back all the time - i find it hard not to squat 2x/day. the coordination of doing the lifts so often makes them so easy. i can pause at the botttom with 405 and let the weight really push me down to full ROM and then explode with very strict form.

Kingfish · « **Reply #768 on:** July 16, 2012, 10:37:02 am »

Mon - 6:00am
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

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Mon - 4:00pm
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +
- 315x5

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* will slowly build up the reps on the back up paused squats of 70-75%RM. time to add more weight on the seated calf work. the 4plates is not cutting it anymore. hopefully get to 5plates x10reps with strict form within the year.
* my workout time is getting quicker and quicker. squats and calf work done within 30 mins on a good day.

Kingfish · « **Reply #769 on:** July 17, 2012, 11:09:45 am »

Tue - 7:00am
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

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Tue - 4:30pm
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

Kingfish · « **Reply #770 on:** July 18, 2012, 03:07:00 am »

July 25, 2012 tentative release date - might get it from roguefitness.com

the nike romaleos 2 olympic color. excited to add to my shoe collection.

Wed - 6:30am
July 18, 2012

Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

* quick routine workout again.

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Wed - 4:30pm
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

Kingfish · « **Reply #771 on:** July 19, 2012, 03:38:19 pm »

Thur - 11:00am
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 8,8,8
- 4x45lb+10lb 8,8

* calf workout from yesterdays 45 deg sled fatigued me again. lowered by 5lbs on the 4th set to maintain the 8 target reps. that -5lbs difference is big. i was able to hold the top ROM of the 8th rep longer and more convincing.

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Thur - 5:30pm
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

* skip calf work. did not get enough time between workouts today due to work schedule. completed the squats blitz in 20mins.

Kingfish · « **Reply #772 on:** July 20, 2012, 12:40:28 pm »

Fri - 8:30am
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

* did 40rep BW calf raises yesterday afternoon and this morning. 2nd workout skipped for weighted calf work. high rep BWs to get good blood flow for recovery.

Routine Top Single ~ 2.4BW 405@168lbs
No safety pins for motivation

<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>

Fri - 3:30pm
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Kingfish · « **Reply #773 on:** July 21, 2012, 12:44:03 pm »

Sat - 8:30pm
July 21, 2012

Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

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Sat - 4:00pm
July 21, 2012

Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Kingfish · « **Reply #774 on:** July 22, 2012, 01:35:50 pm »

Sun - 9:00am
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

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Sun - 4:00pm
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Kingfish · « **Reply #775 on:** July 23, 2012, 12:01:40 pm »

Mon - 7:30am
July 23, 2012

Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1] 30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* if i wear the same lifting shoes everytime i workout, i sometimes get confused if it was morning or afternoon. the repetitiveness is strong lately. ironworks 2 in the morning and 3 in the afternoon to change things a bit.
* excited to order the romaleos volt.

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Mon - 3:30am
July 23, 2012

Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] < 60sec between sets.

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* ate more than the regular amount of carbs this morning post workout - intention was to cleanse stomach from all the meats i ate over the weekend. i had n all-you-can eat brazillian buffet again, from the same place as the week before. espetus. same menu, i ate the same thing with pretty much the same volume. top sirlion, lamb and filet mignon.
* ate kabocha squash, sweet potato and some fruits for cleansing. carb spike made my muscles feel bloated and tight. i was very strong this afternoon. did all the sets without resting - time between sets is only from changing the weights.
* i need to figure out a loading for my calf work that will get me failing at ~ 18-20reps. this 4 set of10 is time consuming. i already workout 2x/day. i want to make the workout as quick as i can.

Devink · « **Reply #776 on:** July 23, 2012, 01:00:10 pm »

Romaleos 2:
http://store.athleteps.com/products/category/3976.0.1.1.23495.0.0.0.0

I got the obsidian pair on July 4th (USA edition). I had the original romaleos before and I can say the 2s are a big improvement. I'm not sure if they are releasing more than the volt colorway, but I'm pretty sure they are getting new shipments of the current colors. I might be getting the volt color aswell. 2nd pair in a month. lol.

Kingfish · « **Reply #777 on:** July 24, 2012, 12:40:51 pm »

^ hopefullly the romaleos volt do come in tomorrow as planned. will definetely place an order. got my first nike from roguefitness.com

Tue - 8:00am
July 24, 2012

Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

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Tue - 4:00pm
July 24, 2012

Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* might be time to add some more weight in the seated calf work. the 9-10reps are not very heavy anymore.

Kingfish · « **Reply #778 on:** July 25, 2012, 12:11:09 pm »

Wed - 8;00am
July 25, 2012

Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 10,10,10,10

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Wed - 4:00am
July 25, 2012

Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+20lb 10,10
- 4x45lb+25lb 10,10

* might be experiencing some sort of calf growth spurt or newbie gains. the reps were fairly easy, even with the 2x10s of 4x45lb+25lb. the 5x45lb goal appears to be doable sooner than i expected.
* squat routine feels more like some form of dynamic stretching now.

Kingfish · « **Reply #779 on:** July 26, 2012, 09:15:20 pm »

Thur - 4:00pm
July 26, 2012

Week 10 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* completed the 10x4 of 4x45+25lb on seated calf work. might add more weight again to +35lb next time. daily dynamic stretching with loaded squats (that's what i'l call it now) was not bad. im surprised that it went this fast/easy even though this is the only time i lifted today coming from almost 24hr of rest. last lift was yesterday 4pm.

Adarq.org

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Author Topic: Kingfush (Read 692121 times)

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