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Author Topic: Kingfush  (Read 689386 times)

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Kingfish

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Re: Kingfush
« Reply #1545 on: February 01, 2015, 07:17:51 pm »
+1
Feb 1-7, 2015

Full Squats - Paused - Maintenance
455 #185 | 465 #4 | 470 #1| 475 #7

Sun Feb 1

315-365-405 +40
chins 45lbx7
dips bwx20

Mon Feb 2

315-365-405-455#184 +5
405x1
315x4 no-pause
chins 45lbx7
dips bwx20


Tue Feb 3

#1 315-365-405
bw dips x20

#2 315-365-405
one arm cable rows 100lbx20

* need to back off now from the bw dips. left elbow joint starting to feel beat. adding volumes of squats without the multi rep 315s.

Wed Feb 4

315-365-405-455#185
315x4 no-pause
bw dips x24

* mid back collapsed midway up with 455. legs feel very strong so i just pushed it up to complete the rep. cable rows did some damage to the rhomboids. i was a least a +10-15lb over the 455 today but i used too much effort because the concentric took a lot longer than usual.

Thur Feb 5

315-365
315x4 no-pause
bw dips x20

Fri Feb 6

315-365-405

Sat Feb 7

315-365-405
« Last Edit: February 08, 2015, 06:53:00 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1546 on: February 08, 2015, 06:53:52 pm »
+1
Feb 8-14, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 8

315-365-405-455#186
chins 45lbx7


Mon Feb 9

315-365-405+40
chins 45lbx7

Tue Feb 10

315-365-405+25
chins 45lbx7

* stomach problem. probably bad eggs. threw up last 2 solid meals. BW down by 4-6lbs. slept 80% of the time. was strong but felt the lack of good diet. caffeine carried me but i need to fix myself soon.

Wed Feb 11

315-365-405
bw dips x10

* still sick with diarrhea. eating solid meals but very little. just enough so i dont starve.

Thur Feb 12

315-365-405
bw dips x20
seated calf raises 4x45s x24

Fri Feb 13

315-365-405
chins 45lbx6
seated calf raises 4x45s x24

Sat Feb 14

315-365-405
chins 45lbx7
« Last Edit: February 14, 2015, 09:41:17 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1547 on: February 15, 2015, 08:44:43 pm »
0
Feb 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 15

315-365-405
314x4 no-pause
chins 45lbx6

Mon Feb 16

315-365-405 +30
314x4 no-pause
chins 45lbx6

BW 208. need more bw.

Tue Feb 17

#1 315-365-405
315x4 no-pause
chins 45lbx6
seated calf raise 3 plates - 12,12,12

#2 365-405
315x4 no-pause
chins 45lb 6,4,2

* BW 204-206. felt strong with 405s but never really planned to lift anything heavier until i get to 210+.  did all squat without rest and time between set is from just loading/unloading the bar.

* i might as well lean out now to high 190s. i really would like to get a paused 495 (225kg) at some point but i get too fat and unhealthy the more i weigh over 214lbs. this deloading to 190s might freshen me up and il go at it again on Q3-Q4 of this year.

* i'l race you scoob to dunk again.  :D

Wed Feb 18

315-365-405
315x4 no-pause
chins 45lb 5,1
seated calf raise sled 4x45s x24

Thur Feb 19

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raise sled 4x45s x24

Fri Feb 20

315-365-405
315x4 no-pause
chins 25lb 7,4

Sat Feb 21

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raises 3x45s 20,20
« Last Edit: February 21, 2015, 08:52:33 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Kingfush
« Reply #1548 on: February 16, 2015, 12:12:04 pm »
0
how's your gut?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfush
« Reply #1549 on: February 16, 2015, 05:58:05 pm »
0
Quote from: LBSS on February 16, 2015, 12:12:04 pm
how's your gut?

felt normal after 5 days. saturday i was able to eat a large deep dish pizza.. BW dropped from 214 to 208lb. my body does not want to stay fat but i like staying strong. need fat. 
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1550 on: February 22, 2015, 07:32:11 pm »
0
Feb 22-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 22

315-365-405
314x4 no-pause
seated calf raise
- 4x45lb 12,12
- 3x45lb 20,20

* BW204-208. eating 2x/day, 1:3 carb:protein. 405lb still not challenging but at this weight best i can pause rep is 440lb. doing more calf raises and will add jumping drills when i get to 198-202lb. 194-198BW with moderate plyo and 188-192 is all out SVJs again.

Mon Feb 23

315-365-405
seated calf raise 3X45lb 24,24

Tue Feb 24

#1 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20
calf raise leg press 3x45lbs 20,20

#2 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20,20


* BW 204-208lb. all high-rep calf work use the equivalent of 135lb direct weight. i put 270lb resistance on cable/air machines and it feels the same way. reps start to get serious at 18+. can get 24max but dont want to burn out.
* left elbow almost ready for another run at the dips/shoulder press. will not overdo the dips again so i dont get tenderize my elbow joint.

Wed Feb 25

315-365-405
315x4 no pause
seated calf raise sled 4X45lb 20

Thur Feb 26

315-365-405
315x6 no pause
calf raise leg press 270lb x20
BW chins 12,8

* BW 202-206lb. left elbow not very tender anymore from the abusive dip volumes i did a few weeks ago. will still do dips but with better volume control this time.

Fri Feb 27

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
BW chins 14,10

Sat Feb 28

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
chins
- 45lbx8
- bwx14

* BW 200-204lb.


« Last Edit: February 28, 2015, 11:35:20 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1551 on: March 02, 2015, 12:35:09 am »
+1
Mar 1-7, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Week 4 of Caloric Deficit. BW 200-204lb. End week 198-202lb. 210-214lb to 198-202lb ~ 4 weeks. will maintain for 2 weeks and lean down some more to 192-196lb if i can maintain low 400s as a daily paused rep max single.

Sun Mar 1

315-365-405
314x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14,10

Mon Mar 2

315-365-405
314x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 45lb x8
- bw x14

Tue Mar 3

315-365-405
314x4 no-pause
seated calf raise  3x45lb 24,24
chins
- 90lb x3
- bw x16

BW 198-202lb

Wed Mar 4

315-365-405
314x8 no-pause
calf raise sled 4x45s 20,20
chins
- bw 12,10

Thur Mar 5

315-365-405
314x4 no-pause
calf raise sled 4x45s 24,20
db shoulder press 70lb x4

Fri Mar 6

315-365-405
315x4 no-pause
chins bwx12

Sat Mar 7

315-365-405
315x8 no-pause
chins bwx14
seated calf raise 3x45lb 20,20
« Last Edit: March 07, 2015, 11:24:54 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1552 on: March 09, 2015, 07:37:56 pm »
0
Mar 8-14, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 198-202lb.

Sun Mar 8

315-365-405
315x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14

Mon Mar 9

315-365-405
315x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 90lb x2
- bw x14

Tue Mar 10

315-365-405
315x4 no-pause
chins
- 45lb x6
- bw x12

Wed Mar 11

315-365-405
315x4 no-pause
chins
- bw x12
calf raise sled 4x45s 24,24

* BW 196-200lb.

Thur Mar 12

315-365-405
315x4 no-pause
dips bw 10
calf raise seated 270lb 20,20,20

Fri Mar 13

315-365-405
315x4 no-pause
calf raise seated 270lb 24,24


Sat Mar 14

315-365-405
315x4 no-pause
calf raise seated 3x45lb 24,24
chins 90lbx2 bwx16
« Last Edit: March 14, 2015, 11:04:13 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1553 on: March 15, 2015, 11:51:13 pm »
0
Mar 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 198-202lb.

Sun Mar 15

315-365-405
315x4 no-pause
seated calf raise - 4x45lb 8, 3x45s 16,20
chins 90lbx2

Mon Mar 16

315-365-405 +40
315x4 no-pause
seated calf raise - 3x45s 24,24,24
chins 90lbx2

BW 196-200lb. felt very strong this monday.

Tue Mar 17

315-365-405
315x4 no-pause
seated calf raise - 3x45+1x25lb 20,20 3x45lbx24
chins 90lbx2 bwx18

Wed Mar 18

315-365-405
315x4 no-pause
calf raise leg press 2x45 x24, 3x45 24,24

Thur Mar 19

315-365-405
315x4 no-pause
calf raise leg press 24,24
bw chins x12

Fri Mar 20

315-365-405
315x4 no-pause
calf raise leg press 24,24
bw chins x14

Sat Mar 21

315-365-405
315x4 no-pause
seated calf raise 3x45+25lb x24 | 3x45lb 24,24
bw chins 90lbx2 | bwx16
« Last Edit: March 22, 2015, 10:27:59 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1554 on: March 22, 2015, 10:29:18 pm »
0
Mar 22-28, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun Mar 22

315-365-405
315x4 no-pause
seated calf raise 3x45+15lb 24,24
chins 90lbx2

Mon Mar 23

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Tue Mar 24

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Wed Mar 25

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

BW 192-196lb. will start adding more carbs now to make sure i dont drop more bodyweight. this is a good weight to maintain now. 405 still doable for daily top set. could get 425-440 for peaking.

Thur Mar 26

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

Fri Mar 27

315-365-405
315x4 no-pause
chins 90lbx2

Sat Mar 28

315-365-405
315x4 no-pause
chins 90lbx2, bwx20
seated calf raise 3x45lb+15lb 24,20

« Last Edit: March 28, 2015, 11:45:42 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1555 on: March 29, 2015, 12:10:26 pm »
+1
Mar 29 - April 4, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun Mar 29

315-365-405
315x4 no-pause
seated calf raise 3x45+10lb 24,24
chins 90lbx2, bwx20

* the deload on the chins using 90lbx2 for days got me strong for the last 2 days. got 20 straight bw chins on back to back days.

Mon Mar 30

315-365-405
315x4 no-pause
seated calf raise 3x45+10lb 24,24
chins 90lbx2, bwx20

Tue Mar 31

315-365-405
315x4 no-pause
seated calf raise 3x45+15lb 24,24
chins 90lbx2, bwx20

* 4th straight day of bw chinsx20. tiring now. might go back to 90lbx2s for the next couple of days. BW staying in the 192-196lb. 405 does not feel heavy. deloading from the 405+ is a good thing.

Wed April 1

315-365-405
315x4 no-pause
seated calf raise sled 4x45lb x24
chins 90lbx2

Thur April 2

315-365-405
315x4 no-pause
seated calf raise 300lb x24
chins 90lbx2 heavy today. will stop for a few days to freshen up.

Fri April 3

315-365-405
315x4 no-pause
chins 90lbx1

Sat April 4

315-365-405
315x4 no-pause
chins 90lbx2 bwx20
seated calf raise soleus 3x45lb+25lb 24,24
« Last Edit: April 04, 2015, 09:48:10 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1556 on: April 05, 2015, 12:29:05 pm »
0
April 5-11, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 5

315-365-405
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4
chins 90lbx2, bwx20

* will add drop sets to the calf raises. i get most massive calves when i hit the top ROM with a pause. no point in using a lot of weight if the calves dont get big because more weight usually means you lose the top ROM very fast.. or for most people, dont even get there at all.

Mon April 6

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb 24,18+6 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

Tue April 7

315-365-405 +40
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

* BW194lb. added more carbs with brown rice for the last couple of days. felt very thick this morning. could have gotten 440 today. the paused 405 went up without any hiccups. no 455 because the bar speed is not convincing but a 440 is possible.

Wed April 8

315-365-405
315x8 no-pause
chins 90lbx2

* resting the chins. my company gym that i use wed-fri has rubber grips and make it harder for me to do the weighted chins. prefer just the metal bar so i can really grip it good.

Thur April 9

315-365-405
315x4 no-pause
chins 90lbx0 rest 1
dips bwx10

Fri April 10

315-365-405
315x4 no-pause

Sat April 11

315-365-405
315x4 no-pause
seated calf raise soleus 3x45lb+25lb x24
chins 90lbx2 bwx20


« Last Edit: April 11, 2015, 11:12:40 pm by Kingfish »
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5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #1557 on: April 14, 2015, 11:47:31 am »
0
April 12-18, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 12

315-365-405
315x8 no-pause
seated calf raise soleus 3x45lb+25lb x24
chins 90lbx2, bwx20

Mon April 13

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx20

Tue April 14

315-365-405
315x8 no-pause
seated calf raise soleus 3x45+25lb x24
chins 90lbx2, bwx20

Wed April 15

315-365-405
315x4 no-pause
chins 90lbx2, bwx20

Wed April 15

315-365-405
315x4 no-pause
chins 90lbx2, bwx20

Thur April 16

315-365-405
315x4 no-pause
chins 90lbx2

Fri April 17

315-365-405
315x4 no-pause
chins 90lbx2

Sat April 18

315-365-405
315x4 no-pause
chins 90lbx2

« Last Edit: April 20, 2015, 09:32:49 am by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Kingfush
« Reply #1558 on: April 14, 2015, 12:15:37 pm »
0
do your calves really go up and down in size that much when you're doing raises vs. when you're not?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfush
« Reply #1559 on: April 15, 2015, 10:29:28 pm »
0
Quote from: LBSS on April 14, 2015, 12:15:37 pm
do your calves really go up and down in size that much when you're doing raises vs. when you're not?

yes. and i really like the bloatedness when i do them with a bent knee (soleus). it does not tire my lowerback from supporting heavy weights.

the soleus gets sore but it seems to not have anything to do with walking as much as the gastrocs.
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.
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