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Messages - Kingfish

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136
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2022, 11:00:54 am »
May 29 - June 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

June Week 1 of 5 BW 200-204

Sun May 29

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200-205x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-200x5,
Seated Calf Raise 135-135-135x5

* will lower the fatigue from the other exercises and see if i can be back to lifting 495 every workout at 202-206lb bw. only strong enough for a smooth 495 single but no overshoot for a double since i got leaner weeks ago.

Mon May 30

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x3, one arm 10-15-15x10
Row Machine Mid Rows 175-190-205x3, one arm 70-70-70x10
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine one arm 10x10, 20-40-50-65x5
Row Machine Mid Rows 175-190-205x3, one arm 70x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, one arm 40-40-50x5
Row Machine Mid Rows 175-190-205x5, 190-190x5
Seated Calf Raise 135-135-135x5

Tue May 31

5:00am
Paused Squats 315-315-315x1,
Seated Shoulder Press Machine one arm 30-40-50x5, 40-40x5
Row Machine Mid Rows 175-190-205x5, 190-190x5
Seated Calf Raise 135-135-135x5

* will do one arm overhead press but keep the double arm rowing. not a lot of stress on the back on the chest supported rows so it can stay in routine.

12:00pm
Seated Shoulder Press Machine 140-155x5, one arm 40-40x5
Row Machine Mid Rows 175-190x5, 190-190x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-155x5
Row Machine Mid Rows 175-190x5, 190-190x5
Seated Calf Raise 135-135-135x5

* forget the single arm movements. adding too much time to my workouts. can't also do them on gym rush hour.

Wed Jun 1

5:00am
Seated Shoulder Press Machine 140-155x5, 155-140-140x5,
Seated Chest Press 85-100-130-145-160x5
Row Machine Mid Rows 175-190x5, 190-175-175x5
Cardio Inclined Walking 1.33 miles.  4mph at 4%. 20mins. 130HR

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5
Row Machine Mid Rows 175-190x5, 190-190-190x5
Seated Calf Raise 135-135-135x5

Thur Jun 2

7:00am
Seated Shoulder Press Machine 140-155x5, 
Seated Chest Press 130-145x5, 145x5
Row Machine Mid Rows 175-190x5, 190-190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5 rest
Seated Chest Press 130-145-160-175-190x5, 175x5
Row Machine Mid Rows 175-190x5, 190-190-190-175x5
Seated Calf Raise 135-135-135x5

* seated overhead press machine busy. did more of chest press. rest my feet on a db and my lowerback felt a lot more comfortable. i tiptoe and get my lowerbody in a good position to maintain a good curve on my lowerback during upperbody pressing. kept it at 175-190 to make push/pull routine simple.
* afternoon workout a little early to watch nba finals.

Fri Jun 3

7:00am
Seated Chest Press 175-190x5, 190-175-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5 rest
Seated Chest Press 175-190x5, 190-190-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5
Seated Calf Raise 135-135-135x5

Sat Jun 4

12:00pm
Seated Chest Press 175-190x5, 190-190-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Chest Press 175-190x5, 190-190-190x5
Row Machine Mid Rows 175-190x5, 190-190-190x5

137
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2022, 09:48:19 am »
May 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

May Week 3 of 4 BW 200-204

Sun May 22

6:00am
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

11:00am
Paused Squats 315-315-315x1
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

Mon May 23

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

Tue May 24

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195-195-200x5
Seated Calf Raise 135-135-135x5

Wed May 25

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

* rowing top set up to 200lbx5.

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200-200x5
Seated Calf Raise 135-135-135x5

Thur May 26

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Inclined Tricep Bench 95-115-135-155x5s
One Arm Cable rows 30-40-50-60x5s

* had to quarantine and lift at home. tested positive. no symptoms. feel ok. being good citizen and not spreading the plaque and will stay home until negative.

Fri May 27

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

* added light cardio again to get healthier faster.

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins

* i'm back. no symptoms anymore.

Sat May 28

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins

138
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2022, 04:33:59 pm »
May 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

May Week 3 of 4 BW 200-204

Sun May 15

7:00am
Seated Shoulder Press Machine 140-155x5, 155 5x3 sets, 170x3
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets, 205x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190-205x5, 205 5x4 sets
Seated Calf Raise 135 5x3 sets

Mon May 16

5:00am
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* got all machines to myself and was done in less than 15 mins.

11:00am
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

Tue May 17

5:00am
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* sleep recovered already and felt very good so did the 495 already. im probably downhill for the day but will still see this afternoon if i can rebound back for another 495.

12:00pm
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190-190x5, 205x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190-205x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* higher carbs with white rice worked again. bw still low 200s and favoring more carbs over protein/fats.

Wed May 18

5:00am
Paused Squats 315-405
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

12:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-190x5, 190-190-190-205x5
Seated Calf Raise 135-135-135x5

* did squats early. felt good already.

5:00pm
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-190x5, 190-190-190-205x5
Seated Calf Raise 135-135-135x5

Thur May 19

5:00am
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-190x5, 190-190-190-200x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-195x5, 195-195-195x5
Seated Calf Raise 135-135-135x5

Fri May 20

7:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195x5
Seated Calf Raise 135-135x5

* lowered volumes. tired from work

Sat May 21

7:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195-195x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,
Seated Calf Raise 135-135x5

139
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2022, 11:39:02 am »
May 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

May Week 2 of 4 BW 200-204

Sun May 8

6:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135-135x5

Mon May 9

6:00am
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125-125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135-135x5

* the sets of 5 are giving me good muscle soreness but the overall fatigue is not going out of control. bw staying in the low 200s.

Tue May 10

5:00am
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

* 10-15min workout depending if im supersetting when both machines are available. these two machines are usually close to each other at any gym. hardly anyone uses the seated calf raise so i'm also good on this one.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Wed May 11

5:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Thur May 12

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5
 
Fri May 13

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x3 sets 155x5
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5

Sat May 14

6:00am
Seated Shoulder Press Machine 125-140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets
 

140
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 01, 2022, 11:43:50 am »
May 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

May Week 1 of 4 BW 200-204

Sun May 1

6:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

8:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160-160x10
Seated Calf Raise 180-180x3

Mon May 2

6:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 95-95x5
Row Machine Mid Rows 160-160-175-175x5
Seated Calf Raise 180-180x3

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 160-175-190x5
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 80-85-90-100x5
Row Machine Mid Rows 160-175-190x5, 205x3
Seated Calf Raise 180-180x3

Tue May 3

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

* bw maintained in the low 200s for a couple of weeks now. 495 top set is almost impossible if i don't make some preparations for it. at low 210lb bw, i could just do 3-4-5 plates without rest and be over it 2-3x per day. at this weight, id be lucky to get the 495 without a sticking point if i do it on the afternoon workout and after a higher carb meal pre-workout.

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3, 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

Wed May 4

5:00am
Paused Squats 315-315-315, 405-455
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 175-170x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 175x10
Seated Calf Raise 90-135-135x5

Thur May 5

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 160-175-190x5
Seated Calf Raise 90-135-135x5

Fri May 6

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 110x5
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

Sat May 7

7:00am
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

141
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 24, 2022, 10:36:13 am »
April 24-30, 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

April Week 4 of 4 BW 200-204

Sun April 24

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

* tired from the work week and catching up on sleep. quick 15min workout in the morning.

11:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

Mon April 25

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 | one arm 70-70x2
Seated Calf Raise 180-180x3

Tue April 26

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 | one arm 70-70x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 | one arm 80-90x3
Row Machine Mid Rows 250-250-250x2 | one arm 60-60x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 |
Seated Calf Raise 180-180x3

Wed April 27

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x2, 80-80x3
Row Machine Mid Rows 205-220x2, 145-145x3
Seated Calf Raise 135-135-135x3

* lowered weights on all other exercises so i recover faster during the work side of the week.

Thur April 28

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

Fri April 29

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3
 
Sat April 30

7:00am
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-455
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160-160x10
Seated Calf Raise 180-180x3
 

142
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2022, 11:28:43 pm »
April 17-23, 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

April Week 3 of 4 BW 200-204

Sun April 17

6:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

7:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180-180x3

* took out weighted situps and one arm rows from template.

Mon April 18

5:00am
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

* got good sleep and the skipped workouts from weekend got me recovered faster.   

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-455
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2, 265x2 
Seated Calf Raise 180-180-180x3

Tue April 19

5:00am
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250-250x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405-495 rest
Seated Shoulder Press Machine 170-185x2, 170x3, 125x10
Row Machine Mid Rows 250-250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 110x5
Row Machine Mid Rows 250-250-265x2, 145x5 
Seated Calf Raise 180-180-180x3

* good day. got 2 singles of 495.

Wed April 20

5:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

* 405 did not move as fast as i wanted. it was not slow but a 495 will be a crawl. skipped it. got good sleep and dinner. i'm either getting too old for this or my other lifts are adding a lot more fatigue than i can recover from.

12:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495rest
Seated Shoulder Press Machine 170-185x2, 170x5
Row Machine Mid Rows 250-250x2, 250x5 
Seated Calf Raise 180-180-180x3

Thur April 21

5:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x5
Row Machine Mid Rows 250-250x2, 250x5 
Seated Calf Raise 180-180-180x3

Fri April 22

7:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

Sat April 23

7:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3


143
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 10, 2022, 10:58:53 am »
April 10-16, 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

April Week 2 of 4 BW 200-204

Sun April 10

6:00am
Seated Shoulder Press Machine 170-170x2
Row Machine Mid Rows 250-250x2
Standing Cable Row - High Pull 70-70-80x2
Inclined Smith Machine Press 255-255-255x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull 70-70-70x2 | 70-70-70x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2, 170-180x2

Mon April 11

5:00am
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row High | Mid Pull x | 70-70-80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

12:00pm
Paused Squats 315-315-315-,405-495[/b] rest
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2 rest
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x2
Inclined Smith Machine Press 245-245x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

Tue April 12

5:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2, 180x2

12:00pm
Paused Squats 315-315-315
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

* figured out that if i do calf raises with my toes pointing up, there is a lot less chances of my calves cramping during the exercise. 4 plates is now easy. i don't have to be afraid of getting a big cramp on the top ROM.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* bw at gym 206lb. had more carbs again before the 495 workout. 2 cups white rice and plenty of fruits. frozen pineapple this time. worked as planned. 495 was still not very fast but there was no sticking point. been skipping the 2-hand rows. there is some discomfort on my left shoulder probably from the vertical pulling volumes and i want all to be normal before i start with heavy weights again. the single arm rowing is not so bad.

Wed April 13

5:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* 200g+ of carbs in the morning post workout to try again if i can do a good 495 at lunch at 202lb dry bodyweight in the morning. got the 495 but it was slow. will get it again later if i eat and sleep well but most likely it will also be a crawl. will skip it later and do the 495 again on afternoons as scheduled. a few more workouts of skipped heavy rowing to fully recover my left elbow. nothing injured. just a little muscle strain.

5:00pm
Paused Squats 315-315-315, 405-495 rest
Seated Shoulder Press Machine 170-185-200x2,
Standing Cable Row - High | Mid Pull x | 75-85-95x2, 90-90x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Thur April 14

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

Fri April 15

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Sat April 16

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250,265-280x2, 250x3 
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

* tired from too much physical activity at work. slept most of the day. ate lunch and did not have extra energy for a mid-day routine.

144
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 03, 2022, 03:58:34 pm »
April 3-6, 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

April Week 1 of 4 BW 200-204

Sun April 3

12:00pm
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-275x2, 245x2
Seated Calf Raise 135-135x3,

Mon April 4

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

* might have to change my squat routine. been doing a lot more walking at work including 1-2 flight of stairs multiple times during my shift. that added leg fatigue and me at this very lean weight eventually will tire me out of 495s. the last 1-2 weeks of 495 were still heavy even with me limiting it to 1x/day only. also, the smith machine pressing is not helping with recovery.

12:00pm
Paused Squats 315-315-315, 405 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x3 rest
Row Machine Mid Rows 250-265x2, 250x3 rest
Cable Row Machine High Pull One Arm 80-90x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

Tue April 5

5:00am
Paused Squats - Smith 225-225-225
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

12:00pm
Paused Squats 31-315-315 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 31-315-315,405-495
Seated Shoulder Press Machine 170-185-200x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2 rest
Seated Calf Raise 135-135x3

Wed April 6

5:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x3 rest
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x2
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185-190x2, 175x2
Row Machine Mid Rows 250-265x2, 250x3  rest
Cable Row Machine Mid Pull One Arm 70-80-80x2
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185-190x2, 175x2 rest
Row Machine Mid Rows 250-265x2, 250x3  rest
Cable Row Machine Mid Pull One Arm 70-80-80x2 rest
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-275x2
Seated Calf Raise 135-135x3, 145-160x2

Thur April 7

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-80-80x2
Seated Calf Raise 135-135-135x2
Row Machine Mid Rows 250-265x2, 250x3 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest
Inclined Smith Machine Press 255-255-255x2 rest

12:00pm
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-135x2
Row Machine Mid Rows 250-250-250-250x2
Decline Bench Weighted Situp in lbs 25-25x2 rest
Inclined Smith Machine Press 255-255-255x2 rest

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250-265x2, 250x3
Cable Row Machine Mid Pull One Arm 70-80-90-100x2
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-275x2 rest
Seated Calf Raise 135-135x3, 145-160x2

Frii April 8

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-265x2, 250x2
Inclined Smith Machine Press 255--255-255x2
Decline Bench Weighted Situp in lbs 25-25x2 rest

12:00pm
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-250-250x2
Inclined Smith Machine Press 255--255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

* will increase carbs this lunch to prepare for the afternoon 495. its been getting harder and harder again as my work week progresses.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250-250x2
Cable Row Machine Mid Pull One Arm 70-70-80x2 rest
Seated Calf Raise 135-135-160x2 rest
Inclined Smith Machine Press 255--255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

Sat April 8

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine High Pull One Arm 70-70-80-80x2
Inclined Smith Machine Press 255-255x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-265x2, 250x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest


11:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2
Cable Row Machine High Pull One Arm 70-70-80-80x2
Seated Calf Raise 135-135-160x2
Inclined Smith Machine Press 255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

5:00pm
Paused Squats 225-225-225, 405-495
Seated Shoulder Press Machine 170-170x2
Row Machine Mid Rows 250-250x2
Cable Row Machine High Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Inclined Smith Machine Press 255-255-255x2
Decline Bench Weighted Situp in lbs 25-25x2 rest

145
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2022, 10:44:34 am »
Mar 27 - April 2, 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

Mar Week 5 of 5 BW 200-204

Sun Mar 27

6:00am
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 225-245x2, 225-225x3
Seated Calf Raise 135-135x3,

Mon Mar 28

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3
Assisted Chins -30bw 3x4 sets
Seated Calf Raise 135-135x3,

* been avoiding the bw chins because the multi-day routine is not enough to stop the accumulation of fatigue to my lowerback (to support/balance my legs). will try a good tip for a gym regular. assisted with the footrest support just enough to not tire my back supporting my weight, but also not heavy enough that it is crushing my core to push me up. 30 seems like a good number.

12:00pm
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3 skip
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

* very good 495 this afternoon. bw 202-204 maintained but got sleep and calories are more carb biased. will get another 495 tmrw morning at this pace but eventually will burnout quickly so will save the heavies for 1x/day only. focusing more on the smith shoulder pressing and the assisted chins.

Tue Mar 29

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3 skip.
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3,

* skipped the shoulder pressing on smith. machine busy. shoulder press in the seated machine feeling easier.

12:00pm
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets skip
Seated Calf Raise 135-135x3,
 
5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Seated Calf Raise 135-135x3,
 
Wed Mar 30

5:00am
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3

12:00pm
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185-190x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Assisted Chins -35bw 3x2 sets
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Seated Calf Raise 135-135x3,

Thur Mar 31

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

* the 495 yesterday afternoon was surprisingly slow even with good sleep and diet. the volumes of 245+ chest press in the smith is adding fatigue fast.

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2,
Seated Calf Raise 135-135x3,

Fri April 1

5:00am
Paused Squats 315-315-315,
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

Sat April 2

7:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2 rest
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 35-35x2
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

146
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 21, 2022, 09:47:47 pm »
Quote from: vag on March 21, 2022, 12:51:01 pm
Is it a typo or on Mon Mar 14 you didn't lift 495 after , idk, a couple of decades ???  :o
It has to be a typo!

lol.. thank you for the good catch.. i copy and past the lunch routine because of the set fonts and colors already. i did get the 495 otherwise i would have  made a comment on what happened. i will make not edit that week because i prefer to lock the previous weeks from editing.

 :headbang:


147
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 20, 2022, 10:23:32 am »
Mar 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

Mar Week 4 of 5 BW 200-204

Sun Mar 20

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3
Seated Calf Raise 135-135x3,

11:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

4:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3
Seated Calf Raise 135-135x3,
 
Mon Mar 21

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

12:00pm
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3, 50x2
Neutral Grip Pulldown 160-160x3 skip
Seated Calf Raise 135-135x3,

* did a double stack of 25lb plates on the weighted situp to see what kind of fatigue this gets me. also increased the shoulder pressing. will go with 175-190 and see if i can maintain that. been skipping the lat pulldown. this equipment is very busy.

Tue Mar 22

5:00am
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3, 40x2
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

* used my home cable station for the pulldown because its always taken at gym. max at 80lb so will go volumes on these.

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-35-35x3,
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-35x3,
Neutral Grip Pulldown 160-160x3 skip
Seated Calf Raise 135-135x3,

* bw still low at 202-204 but prioritizing carbs more for thickness. 495 so heavy if i eat less 1 cup or less rice on meals before the workout.

Wed Mar 23

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

* happy keeping my bw at low 200s lean. started increasing white rice. limited it to 1/2 cup per meal during the cutting diet. going 1.5-2 cups pass few meals and felt good already this morning. i do a few singles of bw squats holding on/pulling on a waist high barbel (usually at the spotters location on flat bench). i can tell using that simply stretch if my legs are go or no-go.
* strong on 495 at this weight but definitely not overpowering it enough to get a triple paused compared to my peak.

11:30am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3

6:00pm
Paused Squats 315-405-495

* woot! 495 x3 for the day. this afternoon workout was the strongest of 3. did not have time to do anything else. had to go to work.
 
Thur Mar 24

11:30am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

Fri Mar 25

7:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,
 
5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3 skip
Decline Bench Weighted Situp in lbs 25-35-35x3
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3, skip

Sat Mar 26

6:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

11:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-225-225x2,
Seated Calf Raise 135-135x3,

* been doing the smith again for more shoulder training. i was up already up to almost 315 on this long time ago.

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-245-275x2, 245-245x3
Seated Calf Raise 135-135x3,
 

148
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 13, 2022, 10:58:43 am »
Mar 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

Mar Week 3 of 5 BW 2002-206

Sun Mar 13

5:00am
Paused Squats 315-405-455
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

* good start to the sunday.  limit the situp to a single set of 5. lower abs not yet recovered.

4:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 140-140x5, 160-180x2
Seated Calf Raise 135-135-135x2,
 
* tried doing the pulldown with my feet pushing against the standing tricep extension pad. 180 was not very heavy to pull. trying it out if this bracing fatigues my back.
* this is the easiest 495 ive done at this 202-204lb dry bodyweight. i time a high carb lunch meal for a thicker afternoon workout and it made a difference.

Mon Mar 14

5:30am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 140-150-160x5,
Seated Calf Raise 135-135-135x2,

11:30am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135-135x2,

5:30pm
Paused Squats 315-405-455
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x5
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135x3,

Tue Mar 15

5:30am
Row Machine Mid Rows 235-250-265-280x2,
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x3
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135-135x2,

* reduced situps to triples. lowerabs fatigue still there.

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20x3
Neutral Grip Pulldown 150-150x5
Seated Calf Raise 135-135x3

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-25x3
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135x3, // rest

Wed Mar 16

5:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x3
Neutral Grip Pulldown 150-150x5,
Seated Calf Raise 135-135x3,

* slow wed morning at gym. did all without waiting on an equipment. close to a 30min workout.

12:30pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x3
Neutral Grip Pulldown 150-160x3,
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-25x3
Neutral Grip Pulldown 160-160x3,
Seated Calf Raise 135-135x3,

Thur Mar 17

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3,
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3 //skip
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-25x3
Neutral Grip Pulldown 160-160x3,
Seated Calf Raise 135-135x3,

Fri Mar 18

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-35x3
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,

* tired from a lot of walking at work. woke up mid-day late after 1pm already and decided to just eat some lunch and take the afternoon nap.

Sat Mar 19

7:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-35x3, 45x2
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,

* weighted situps up to 45lb now without any big soreness yet.

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 35-35x3,
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 35-35x3
Neutral Grip Pulldown 160-160x3, rest
Seated Calf Raise 135-135x3,

149
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 06, 2022, 09:32:33 am »
Mar 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

Mar Week 2 of 5 BW 2002-206

Sun Mar 6

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Seated Calf Raise 135-135-135x2

* skipped the 25lb decline bench situp and do later. bw getting leaner some more at 202-204 empty now

11:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25-25lbx2


5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2
Seated Calf Raise 135-135-135x2

Mon Mar 7

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-135-135x2

Tue Mar 8

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-135-135x2

* still resting my situps. the double set of doubles a couple of days ago added too much fatigue. had a very good dinner last night and was already very strong this morning. bw still very lean at 202-204lb.

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-150-150x2

* could have gotten 495 also this lunch time but decided to save it for later and add a backoff 2-3 if i can.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2 rest

Wed Mar 9

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp in lbs 20-20x2
Seated Calf Raise 135-135x2

* reduced decline bench to 20lb using 10lb plates. will see if i can recover from doubles at this weight. squat still felt solid even at 202lb dry weight. i'm happy with the routine but will eventually try to get my weighted situps to 35lb multi set of 2-3 reps  a workout.

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 20-20x2, 20x5
Seated Calf Raise 135-135-135x2

5:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20x2, 20-20x5
Seated Calf Raise 135-150-150x2

* wanted to try if i could go 10 reps on the 170 shoulder press machine. possible. rep 5 was still not very slow. i don't want to tire my back so i decided to stop there and do 175-180x5 next time. 

Thur Mar 10

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x2, 20-20x5
Seated Calf Raise 135-135x2, 150-150x2

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 20x2, 20-20x5
Seated Calf Raise 135-135-150x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20-20x5
Seated Calf Raise 135-135-135x2 // rest

Fri Mar 11

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20-20x5
Seated Calf Raise 135-135-135x2

Sat Mar 12

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

* used a fixed 20lb bb for my situps instead of holding 2 stacks of 10lb and the movement felt even better. focusing on more ab definition because i can see the effects fast at this 202lb very lean bw. i have also been consistent on doing a vertical pull using the neutral grip attachment and seating on the floor (at the tricep pushdown on the cable station). this vertical pulling is not adding fatigue to my back because i figued out that if i keep my base/feet close together and tucked in like on a bottom of squat, i can pull do some pulling painfree. weight maxes at 140lb before it pulls me up.

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

* this routine is working and has been reliable/repeatable without getting my broken for weeks now even with the downsized bw. i wanted to experiment again with the seated lat pulldown but don't want to risk straining my lowerback. i do my vertical pulling with my lowerbody tucked in like in a bottom of a full squat and brace from there. same thinking on forms applies to my seated veritcal pushing. knees close together and feet tip-toed to have a good brace between quads and belly.

150
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 27, 2022, 10:11:49 am »
Feb 27 - Mar 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

Mar Week 1 of 5 BW 2004-208

Sun Feb 27

5:00am
Row Machine Mid Rows 205-220-235-250-265x2,
Seated Shoulder Press Machine 125-140-155-170x2,
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 140-155-170-185-200x2,
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x3

Mon Feb 28

5:00am
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x3

Tue Mar 1

5:00am
Paused Squats 315-405
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2

11:30am
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2

* bw dipped down to 202-206 for the past few days. did a squat routine this morning for better coordination for this afternoons 495. might add some very light back-off too just to get better form for next workout.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2

Wed Mar 2

5:00am
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

* been doing the weighted situps for over a week now and consistent with it so time to include on my log. just doubles every workout. did 35lb but was not able to recover with that much weight for the next workout.

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

6:00pm
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185-200x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

Thur Mar 3

5:00am
Paused Squats 315-405
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

12:00pm
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2, 235x5
Seated Shoulder Press Machine 155-170-185x2, 155x5
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

Fri Mar 4

12:00pm
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

Sat Mar 5

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Seated Calf Raise 135-135-135x2
Decline Bench Weighted Situp 25lbx2

11:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25lbx2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2

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