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Messages - Kingfish

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136
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2023, 10:47:04 am »
Jan 29 - Feb 4, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 1 of 4 BW 200-204

Sun Jan 29

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

* used a 24hr gym 15min farther so i can lift early at 5am. they have these seated tricep/bicep iso-machine that are very comfortable to use. the tricep/bicep are placed about face height,
* will start march on a different work schedule. im on vacation from the last 2 weeks up to the end of this month. i will be on 2-11pm so most likely will have to change my workout around that. the daily 495 has to go. need a lot of naps just to keep that going.

5:00pm
Paused Squats 315s-405-495
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Wed Feb 1

5:00am
Paused Squats 315s
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 4%.  110HR max

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 6%.  110HR max

5:00pm
Paused Squats 315s-405-495

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Paused Squats 315s-405
Cardio Inclined Walking 1.5 miles. 3mph, 20min @ 6% + 10min @ 9%  110/132 max

* kept the walking pace slower at a constant 3mph, but increased incline to 6-9%. did 9% for the first time to test if i can recover from this. 6%inclined at 4mph at one point gave me too much fatigue. i was to get my heart rate to the low 130s using the 9% and a slower pace.
* lifted in a different gym because the rain cut power to my main gym. this old school 24hr fitness pacifica closer to me has an old school t-bar with the chest pad. ill go to this gym just for the row. they now have an oly platform with elieko plates and thats a very good thing.

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 15min@6% + 10min@9% + 5min@12% 142 bpm HR max

Sat Feb 4

5:00am
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph, 15min @ 6% + 15min @ 9%  132 bpm HR max. 312kcal

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 5min@6% + 25min@9% 137 bpm HR max 332kcal
 

137
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 22, 2023, 10:27:30 am »
Jan 22-28, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 4 of 5 BW 200-204

Sun Jan 22

7:00am
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120s x5

4:00pm
Paused Squats 315-315-315, 405-495 

Mon Jan 23

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3 
Paused Squats 315-315-315

5:00pm
Paused Squats 315-315-315, 405-495

Tue Jan 24

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Wed Jan 25

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3 

Thur Jan 26

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3, 80x2
Seated High Row Machine Machine - One Arm 50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50-60 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Fri Jan 27

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3
Seated High Row Machine Machine - One Arm 50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3
Paused Squats 315-315-315, 405

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50 x3

Sat Jan 28

5:00am
Seated Dip Machine 120-135 x3
Seated High Row Machine Machine - One Arm 50-60 x3
Seated Row Machine Machine - One Arm 40-50 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3   

138
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2023, 09:13:34 pm »
Jan 15-21, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 3 of 5 BW 200-204


Sun Jan 15

7:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Mon Jan 16

5:00am
Paused Squat 315s
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Tue Jan 17

5:00am
Seated Row Machine Machine - One Arm 40-50s x5s, 60-70 x3 
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Wed Jan 18

5:00am
Paused Squat 315-315-315, 405
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Dip Machine 120-135s x5

Thur Jan 19

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Fri Jan 20

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5, 80-90 x3
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 70-80-90 x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5

Sat Jan 21

7:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5,
Seated Shoulder Press Machine - One Arm 40-50-60 x5,

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5

139
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 09, 2023, 08:12:38 am »
Jan 8-14, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 2 of 5 BW 200-204


Sun Jan 8

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Mon Jan 9

5:30am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine 40-50 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Tue Jan 10

5:30am
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

Wed Jan 11

5:30am
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50-60-70x5, 75-75x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60-70-80 x5
Seated Shoulder Press Machine - One Arm 60-80 x5, 60-60 x5

Thur Jan 12

5:00am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 50-60 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50 x5

Fri Jan 13

5:00am
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 40-50 x5s

5:00pm
Paused Squat 315-315-315, 405-495

Sat Jan 14

5:00am
Paused Squat 315-405
Cardio - Inclined Walking 1.4 miles. 20min, 4mph at 4%

5:00pm
Paused Squat 315-405-495

140
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 01, 2023, 11:43:48 am »
Jan 1-7, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 1 of 5 BW 200-204


Sun Jan 1

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated Shoulder Press Machine - One Arm 60-75 x5s,
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Dip Machine 120-135 x5s

Mon Jan 2

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40 x5s 
Seated Shoulder Press Machine - One Arm 40 x5s,
Seated High Row Machine Machine - One Arm 50 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70s x5
Seated Shoulder Press Machine - One Arm 40-50 x5s,

Tue Jan 3

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50-60 x5s 
Seated Shoulder Press Machine - One Arm 40-50-60 x5s,
Seated High Row Machine Machine - One Arm 50-60-70 x5s, 80x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50 x5s,

Wed Jan 4

5:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40s x5 
Seated Shoulder Press Machine - One Arm 40-50 x5
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40s x5
Seated Dip Machine 120s x5s

Thur Jan 5

5:00am
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-50-60 x5
Seated Shoulder Press Machine 80-80-95-110 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 80-110 x5

Fri Jan 6

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 80-110-140 x5, 170x3, 185x2, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x5, 90-90 x3
Seated Shoulder Press Machine 110-140x5, 170-170 x3

Sat Jan 7

7:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

141
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 26, 2022, 07:51:18 am »
Dec 25 - 31, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 4 of 4 BW 200-204


Sun Dec 25

5:00pm
Paused Squat 225s-315s, 405-495
Seated Row - One Arm Functional Trainer 30-40 x5s
Seated Shoulde - One Arm Functional Trainer 40-50 x5s

Mon Dec 26

5:00am
Seated Row Machine Machine - One Arm 40-50s x5  | Wide Neutral Grip 20-25-30s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50s x5 
Seated Shoulder Press Machine - One Arm 40-50s x5
Seated High Row Machine Machine - One Arm 40-50s x5

Tue Dec 27

5:00am
Seated Row Machine Machine - One Arm 40-50-60-70s x5, 80 x2 
Seated Shoulder Press Machine - One Arm 40-50-60 x5 70-75 x2
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5s
Seated Dip Machine 120-135-150 x5s 

Wed Dec 28

5:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Dip Machine 120-135 x5 

Thur Dec 29

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

Fri Dec 30

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40s x5 
Seated Shoulder Press Machine - One Arm 50s x5
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm High Row 50-60s x5 
Seated Dip Machine 120-135s x5

Sat Dec 31

7:00am
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75-90 x3
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 50-75 x5, 90 x3, 75 x5 
Seated High Row Machine Machine - One Arm 50-60-70s x5

142
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 18, 2022, 11:27:54 am »
Dec 18-24, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 4 BW 200-204


Sun Dec 18

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 150-180-210-240 x5, 270-300-330 x2
Seated Shoulder Press Machine - One Arm 50-70-90-100 x5

* 30F cold morning here in vegas. was able to max the row machine with good form and pause. these old school machine feel very good. don't know why they dont make them like these anymore.



6:00pm
Paused Squat 315-315-315, 405
Seated Row Machine Machine 210-240-270-300 x5,
Seated Shoulder Press Machine - One Arm 50-80-80 x5

Mon Dec 19

6:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine 240-270-270 x5, 300-300 x2
Seated Shoulder Press Machine - One Arm 60-80-80 x5, 100x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 80-100 x3,
Seated Shoulder Press Machine - One Arm 80-100 x3

Tue Dec 20

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 240-270-300-330 x3, 300-300 x3
Seated Shoulder Press Machine - One Arm 80-100-100-100 x3


Wed Dec 21

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 240-270-300-300 x3, 
Seated Shoulder Press Machine - One Arm 80-100x3, 120-140 x2, 80-80 x5
Weighted Decline Bench Situp 10-10-15-15-20 x5, 20x10

6:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 80-100-120 x3
Seated High Row Machine Machine - One Arm 60-80-100 x3

* bw up to 204-208 from lots of sushi and steaks at the buffet. felt very strong today.

Thur Dec 22

4:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine 240-270-300 x3, 285x3 
Seated Shoulder Press Machine - One Arm 80-100-120 x3,
Seated High Row Machine Machine - One Arm 60-80-100 x5

* back home now from the 6 day vegas vacation. did  a quick morning workout.

Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 80-100 x3,
Seated High Row Machine Machine - One Arm 40-50-60 x5
Seated Dip Machine 120-135-135 x5

Fri Dec 23

6:00am
Seated Row Machine Machine - One Arm 40-50-50-60 x5 
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 50-50 x5
Seated High Row Machine Machine - One Arm 40-50-50 x5
Seated Calf Raise 90-125-125 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 40-40-40 x5,
Seated High Row Machine Machine - One Arm 50-50-60-70 x5

* i will used that actual weight and not the stack weight on the machines for consistency. 40-50-60 is mid, and 70-80 is moderate heavy. 90-100+ is very heavy.  i will rarely go over 3 reps on 80lb +

Sat Dec 24

11:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-50-60 x5 
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 50-50 x5
Seated High Row Machine Machine - One Arm 40-50-50 x5

143
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 11, 2022, 11:12:13 pm »
Dec 11-17, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 4 BW 200-204


Sun Dec 11

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60 x5s, 70-80 x3s
Seated Dip Machine 90-120-135 x5s

Mon Dec 12

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 50-60-70 x5, 80-90 x3
Seated One Arm Shoulder Press Machine 60-70-90 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 60-70-80 x5, 90-100 x3
Seated Dip Machine 90-120-135-150 x5

Tue Dec 13

5:00am
Seated Cable Row - One Arm 50-60 x5s
Seated One Arm Shoulder Press Machine 60-70-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 40 x5s
Seated Dip Machine 120-135 x5s

Wed Dec 14

5:00am
Seated Cable Row - One Arm 40-50 x5s
Seated One Arm Shoulder Press Machine 60-70-90-105 x5, 120-135 x3
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

* woot. 3 miles of inclined walking today.

Thur Dec 15

5:00am
Seated Cable Row - One Arm 30-40 x5s
Seated One Arm Shoulder Press Machine 60-75-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 50-60-70-80 x5, 90x3
Seated Dip Machine 120-135-150 x5

Fri Dec 16

5:00am
Seated Cable Row - One Arm 40-50-60-70 x5s
Seated One Arm Shoulder Press Machine 60-75-90-105-120 x5s
Cardio Inclined Walking 1.4 miles | 20 mins - 4mph @ 4% 129 bpm HR max

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 50-60 x5
Seated Dip Machine 120-135 x5

Sat Dec 17

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine 120-150-180 x5

* on vacation in vegas. used 24hr fitness here and platform/bars/weights are almost the same. some machines are old and this chest supported row machine that feels like a t-bar row felt very good for the mid-back/biceps. will update with pic next time.


144
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 04, 2022, 12:17:41 pm »
Dec 4-10, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 1 of 4 BW 200-204


Sun Dec 4

6:00am
Chest Press Hoist #6-8-10 x3, #6-6 x10
Seated Row Machine 160-160-160x3, 115-115 x10
Tricep Extension Machine 110-125-140 x3, 95-95 x10
Bicep Curl Machine/b] 110-125-140 x3, 95-95 x10


12:00pm
Paused Squat 315-315-315, 405, 495
Chest Press Hoist #4-5 x10
Seated Row Machine 85-100 x10

Mon Dec 5

5:00am
Chest Press Hoist #4-5 x10, #6-8-10 x3,
Seated Row Machine - One Arm 70-70 x5
Seated Row Machine - One Arm Neutral Grip 40-40 x10, 50-50 x3
Tricep Extension Machine 80x10, 95x5, 110-125 x5,
Bicep Curl Machine/b] 80-95 x10, 110-125 x5,

5:00pm
Paused Squat 315-315-315, 405 - 495
Seated Row Machine - One Arm Neutral Grip 40-50-60-70-80 x2

Tue Dec 6

5:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine - One Arm Neutral Grip 70-80-90 x2

5:00pm
Paused Squat 315-315-315, 405-455
Seated Row Machine - One Arm Neutral Grip 70-80 x2

Wed Dec 7

5:00am
Paused Squat 315-315-315, 405-495
Seated Hamstring Curl Hoist #4-5-6 x5
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Cardio - Inclined Walking 1.25miles 20min 3-4mph @ 4% incline

* been using the hamstring curl lately and decided to add them to the routine. removed most of the other things to freshen up. added some cardio too this morning.

5:00pm
Seated Hamstring Curl Hoist #4-5 x5, #6-8 x2
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Seated Cable High Row - One Arm Neutral Grip 60-70-80-80 x2

Thur Dec 8

5:00am
Seated Hamstring Curl Hoist #4-5-6 x5
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Cardio - Inclined Walking 1.4 miles 20min 4mph @ 4% incline 130bpm HR max

* barely got to 130bpm in the 15th min of my walk. very cold morning. like it because i barely sweat. will start to get serious with the leg curls.

5:00pm
Paused Squat 315-315-315, 405-495
Cardio - Inclined Walking 1.4 miles 20min 4mph @ 4% incline 130bpm HR max

Fri Dec 9

5:00pm
Paused Squat 315-315-315, 405-495
Seated Pulldown Machine Machine - One Arm 90-90-90 x3

Sat Dec 10

7:00am
Chins bw 5-5-5, 10-10
Dips bw 5-5, 10-10

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 30-30-30-30 x5


145
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 27, 2022, 04:12:24 pm »
Nov 27 - Dec 3, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 5 of 5 BW 200-204

Sun Nov 27

7:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 70-80 x5

Mon Nov 28

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Tue Nov 29

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Wed Nov 30

5:00am
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495

Thur Dec 1

6:00am
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x3
Bicep Curl Machine - One Arm 80-90 x3

Fri Dec 2

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3

Sat Dec 3

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3

146
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 20, 2022, 11:25:51 am »
Nov 20-26, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 4 of 5 BW 200-204

Sun Nov 20

6:00am
Seated Chest Press Machine Hoist #3-4-5-6 x5s, #6-8-10 x5
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s
Seated Row 55-70-85-100 x5s
Seated Row - One Arm 40-55-70 x5s

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine 80-95 x5-10s
Bicep Curl Machine 80-95 x5-10s
Seated Row - One Arm 40-50-55 x5-10s

Mon Nov 21

5:00am
Seated Chest Press Machine Hoist #3-4 x10, #5-6-8-10 x5s
Seated Chest Press Machine Hoist - One Arm #1-2 x5s
Seated Row - One Arm 40-60-70-80 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4-5 x5s
Seated Row - One Arm 40-50-60-70 x5s
Seated Calf Raise 135-135 x5

Tue Nov 22

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5, #5 x3, #6-6 x2
Seated Row - One Arm 40-50-60-70-80-90 x5, 100-100 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5
Seated Row - One Arm 40-50-60 x5

* cutting back on the other things and using single arm to lower weights used. squat feeling fresher.

Wed Nov 23

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Thur Nov 24

5:00am
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

1:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Fri Nov 25

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x5
Seated Row - One Arm 40-40-50-50 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Sat Nov 26

5:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

147
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 13, 2022, 04:58:29 pm »
Nov 13-19, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 3 of 5 BW 200-204

Sun Nov 13

6:00am
Seated Chest Press Machine Hoist #6-8-10x5, #12-14 x3
Tricep Extension Machine 95-110 x5s
Bicep Curl Machine 95-110 x5s

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #6-8-10x5, #10 x5s
Seated Row Machine Hoist #6-8-10x5, #10 x5s
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s

Mon Nov 14

5:00am
Paused Squats315-315
Seated Chest Press Machine Hoist #6-8-10 x10, #12-14 x5
Seated Row Machine Hoist #6-8-10x10, #12-14-16 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x10
Seated Row Machine Hoist #10-10 x10

Tue Nov 15

5:00am
Paused Squats315-315-315
Seated Chest Press Machine Hoist #10-10-10-10 x5
One Arm Seated Row - Mid Row 60-70-80 x5, 70-70 x5
One Arm Seated Row - High Row 40-50-60-70 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x5
One Arm Seated Row - Mid Row 60-70-70 x5

Wed Nov 16

5:00am
Seated Chest Press Machine Hoist #10-12 x3, #14-16 x2, #6-6-8 x10
One Arm Seated Row - Mid Row 70-70-80 x3
One Arm Seated Row - High Row 60-60-60 x10
Tricep Extension Machine 125-140-155 x5
Bicep Curl Machine 110-125-140 x5

5:00pm
Paused Squats315-315-315,405-495

Thur Nov 17

6:00am
Seated Chest Press Machine Hoist #6-8 x5, #10-12 x3, #14-16 x2
One Arm Seated Row - Mid Row 70-70-70-80 x3
One Arm Seated Row - High Row 30-30-30 x5, 40-40-50-50 x3, 55 x2
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 125-140-155 x5m 170-185 x3
Bicep Curl Machine 125-140-155 x5, 170-185 x3

Fri Nov 18

6:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x10, #10 x5,
One Arm Seated Row - Mid Row 70-70-70-80 x5
One Arm Seated Row - High Row 40-40-50-50 x3, 60 x3
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 65-80-95 x10
Seated Row Machine 100-100-100-100 x5, 100x10

Sat Nov 19

7:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x5, 
One Arm Seated Row - Mid Row 50-60-70 x5s
Tricep Extension Machine 125-140 x5s
Bicep Curl Machine 125-140 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist - Neutral Grip #5-6 x5s
Tricep Extension Machine 65-80 x5s


148
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 06, 2022, 12:24:20 pm »
Nov 6-12, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 2 of 5 BW 200-204

Sun Nov 6

7:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 130-130-145-145 x3
Bicep Curl Machine 80-95-110-110 x5
Seated Row Machine - High Pull 75-75-90-90 x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 100-100-100 x5
Bicep Curl Machine 110-110-110 x5
Seated Row Machine - High Pull 100-100-100 x5

Mon Nov 7

5:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Hoist Machine #8 x5s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
Seated Row Machine - High Row100s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-190 x3
Tricep Extension Machine 110s x5

Tue Nov 8

5:00am
Paused Squats 315-315-315, 405
Seated Row Machine 175-190 x3
Seated Chest Press Hoist Machine #6 x10s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
One Arm Seated Row Machine - High Row110s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5

Wed Nov 9

5:00am
Paused Squats 315-315-315
Seated Row Machine 100 x5s
Seated Chest Press Hoist Machine #6 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 85 x10s
Tricep Extension Machine 85 x10s
Seated Chest Press Hoist Machine #6 x10s

Thur Nov 10

5:00am
Seated Row Machine 100 x10s, 175-190x3
Seated Row Machine High Row 110 x5s
Seated Chest Press Hoist Machine #6 x10s, #10-12 x3
Bicep Curl Machine 95-110 x10s
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 505
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

* ran out of a lot of plates on this busy afternoon and just went with 2 greens after the 405. the rep had a noticeable sticking point but nothing too fatiguing. tmrw workout will be ok. i can recover from this but no 505 idea again next time.

Fri Nov 11

6:00am
Paused Squats 315-315-315
Seated Row Machine High Row 110 x10s, 145x3
Seated Chest Press Hoist Machine #6 x10s, #8-10 x3
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

Sat Nov 12

6:00am
Seated Row Machine High Row 110 x10s, 145-160x3
Seated Chest Press Hoist Machine #6 x10s, #8-10-12 x3
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

149
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 31, 2022, 09:32:56 am »
^ thanks. i can improve on the 495  but attempting anything heavier means i need to get bigger/fatter. il stop here and eventually get more serious with cardio.   

150
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2022, 03:09:58 pm »
Oct 30 - Nov 5, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 1 of 5 BW 200-204

Sun Oct 30

7:00am
Paused Squats 315-315-315 rest
One Arm Shoulder Press Machine 80-90-100 x5
One Arm Cable Machine High Rows 80-90-100 x5
Tricep Extension Machine 110-140-170 x5
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205 x3, 235-250 x2
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-60 x5, 50-50 x5
One Arm Cable Machine High Rows 50-60 x5, 50-50 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205-220 x3, 190-190-205-205 x3
Seated Calf Raise 135-135 x3

Mon Oct 31

5:00am
Paused Squats 315-315-315
One Arm Shoulder Press Machine 50 5x5 sets
One Arm Cable Machine High Rows 50 5x5 sets
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 50 5x4 sets
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-50 x5
One Arm Machine High Rows 50-60 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
One Arm Seated Row Machine 50-60-70 x5
Seated Calf Raise 135-135 x3

Tue Nov 1

5:00am
Paused Squats 315-315-315, 405
One Arm Shoulder Press Machine 50 5x5 sets rest
One Arm Cable Machine High Rows 50 5x5 sets rest
Tricep Extension Machine 60-86 x10
Bicep Curl Machine 85-85 x10
Seated Row Machine 175-175-175 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Shoulder Press 30-30-30 x3
Seated Row Machine 175-175-190 x3

Wed Nov 2

5:00am
Paused Squats 315-315-315, 405-495
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190-205 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Rows 60-70-70-70 x3

Thur Nov 3

6:00am
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190 x3
One Arm Seated Row Machine 100-100-120 x3


5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Row Machine 90-135-135-135 x3
One Arm Seated Cable High Rows 70-70-80 x3
Seated Calf Raise 135-135-135 x3

Fri Nov 4

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Pulldown Machine 135-135-135 x3

Sat Nov 5

7:00am
One Arm Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3

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