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Messages - Kingfish

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181
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 25, 2022, 04:47:13 pm »
Sept 25 - Oct 1, 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

Sept Week 4 of 4 BW 200-204

Sun Sept 25

7:00pm
Seated One Arm Lat Pulldown 90-100-115-125 x5s, 135-145-145x2
One Arm Cable Row 40-50-60-70-80 x3
One Arm Cable Shoulder Press 40-50-60 x3

12:00pm
Paused Squats 315-405-495

5:00pm
Seated One Arm Lat Pulldown 90-115-125 x3, 135-145-160-180x2
Inclined Medium Grip Bench Press 135-145-155-185x3, 205-225-225x2

* did bench press at home gym to get a push exercise today. saving lowerback by doing pushing lying down.

Mon Sept 26

5:00pm
Paused Squats 315s
Seated One Arm Lat Pulldown 90-115 x3, 135-135 x2
One Arm Cable Row 60-70-80 x3, 90-100x2
One Arm Cable Shoulder Press 50-60 x3, 70-80x2

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-180 x2
One Arm Cable Row 70-80 x3, 90-100 x2
One Arm Cable Shoulder Press 50-50-60 x3

Tue Sept 27

5:00pm
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135 x2
One Arm Cable Row 60-70-70 x3,
One Arm Cable Shoulder Press 50-60-60 x5,

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-180 x2

Wed Sept 28

5:00pm
Paused Squats 315s-405
Seated One Arm Lat Pulldown 135-135 x2
One Arm Cable Row 60-70 x3,
One Arm Cable Shoulder Press 50-60-70-80 x5, 90-100x3,

5:00pm
Paused Squats 315-405-495
One Arm Cable Shoulder Press 70-80 x5, 90-100x2,
Seated One Arm Lat Pulldown 135-180 x2

Thur Sept 29

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

* busy with off-hour schedule at work.

Fri Sept 30

5:00am
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135-135-180 x2
One Arm Cable Row 80-80-80 x3,
One Arm Cable Shoulder Press 80-80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

Sat Oct 1

7:00am
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135-135-180 x2
One Arm Cable Row 80-80-80 x3,
One Arm Cable Shoulder Press 80-80-80 x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

182
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2022, 11:13:52 am »
Sept 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

Sept Week 3 of 4 BW 200-204

Sun Sept 18

7:00am
Paused Squats 315-405
Seated Lat Pulldown 70-90-100-115 x5s
Dip bodyweight x5s

12:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

Mon Sept 19

5:00am
Paused Squats 315-315-315
Seated Lat Pulldown 70-90-100-115 x5s
Seated Chest Press Machine85-100-115-130-145-160-175-190 x5
Seated Row Machine85-100-115-130-145-160-175-190 x5

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Seated Row Machine85-100-115-130-145-160

Tue Sept 20

5:00am
Paused Squats 315-315-315
Seated Lat Pulldown 90-100-115-125 x5s
Seated Chest Press Machine85-100-115-130-145-160-175-190 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115-125-135 x5s
Seated Row Machine85-100-115-130-145-160

Wed Sept 21

5:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Row Machine100-130-160 x5s, 190x3

Thur Sept 22

6:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-125 x5s

Fri Sept 23

6:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-115-125-135-145 x5s, 160x3

5:00pm
Paused Squats 315-405-495
One Arm Standing Cable Rows 40-60-80 x5s

Fri Sept 23

6:00am
Paused Squats 315-405-455
Seated Lat Pulldown 90-100-115-125 x5s, 135x3

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-115-125 x3s, 135x2

183
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2022, 11:49:02 am »
Sept 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

Sept Week 2 of 4 BW 200-204

Sun Sept 11

7:00am
Paused Squats 315-405-495
Seated Calf Raise 90-115-135 x5s
Seated Lat Pulldown 90-115-125-135 x5s

5:00pm
Seated Lat Pulldown 115-125-135 x5s

Mon Sept 12

7:00am
Seated Lat Pulldown 90-115-125-135 x5s
Seated Chest Press 100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 115-125-135 x5s

Tue Sept 13

5:00am
Seated Chest Press 100-130-145-160-190-205-220 x5s
Seated Lat Pulldown One-Arm 90-115 x5s
Seated Calf Raise 90-115 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-125-135-145 x5s

Wed Sept 14

5:00am
Seated Chest Press 100-130-145-160-175 x5s
Seated Lat Pulldown One-Arm 90-115-125-135-145 x5s
Seated Calf Raise 90-115 x5s

12:00pm
Paused Squats 315-405
Seated Lat Pulldown 90-100-115-125 x5s
Dip bodyweigh x5s, x10s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100 x5s
Dip bodyweigh x5s

Thur Sept 15

5:00am
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweigh x5s, x10s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100 x5s
Dip bodyweigh x5s

Fri Sept 16

5:00am
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +25lb x5s

12:00pm
Seated Lat Pulldown 90-100-115 x5s
Chins x5s, +30lb x5s
Dip bodyweight x5s, +30 x5s

Sat Sept 17

7:00am
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

Home Functional Trainer
Cable Rows - Neutral Grip 60-70-80 x5s
Lying Cable Upright Rows 40-50-60 x5s

5:00pm
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

184
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 04, 2022, 11:56:03 am »
Sept 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

Sept Week 1 of 4 BW 200-204

Sun Sept 4

7:00am
Paused Squats 315-405
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-115 x5s

4:00pm
Paused Squats 315-405-495
Seated Shoulder Press 80-95-110-125 x5s
Seated Lat Pulldown 90-100-115 x5s

Mon Sept 5

3:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-115 x5s

* went for a 12min drive to another gym because they are the only 24hr fitness thats open 24hr in the area. the gym 5min away opens 7am on this labor day holiday.
* that 24hr fitness has a bball court and i saw a guy my height trying to get a dunk in and was so close but needed a few more inches. reminds me of the days when i used to squat in this gym then head over to that court to do 2-hand SVJ dunks as speed work after my squats.
* got me interested to see if i can hit the calculated SVJ of 40" of my current squat/bw ratio. i should be jumping a little more too because i'm doing the squat paused.
* my 495/day gets to 2yrs by october. adding in some explosive jump training no matter how light the load is will interrupt that routine. i have nothing else to prove to myself after i got the 495 daily for a year, but i kept going anyway because it became my routine.

11:00pm
Paused Squats 315-405
Seated Lat Pulldown 90-100-115 x5s

5:00pm
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190-205 x5s

Tue Sept 6

5:00am
Paused Squats 315-405
Seated Chest Press 100-130-160-175-190 x5s
Seated Lat Pulldown 90-115 x5s

12:00pm
Paused Squats 315
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-100 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-135 x5s

Wed Sept 7

5:00am
Paused Squats 315-405
Seated Chest Press 100-130-160-175 x5s
Seated Lat Pulldown 90-115 x5s

12:00pm
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190-205-220-235 x5s

5:00pm
Paused Squats 315-405-455
Seated Lat Pulldown 115-135 x5s

Thur Sept 8

6:00am
Paused Squats 315s
Seated Lat Pulldown 115-125-135 x5s

12:00pm
Seated Chest Press 100-130-160-190-205 x5s

5:00pm
Paused Squats 315-405-495

Fri Sept 9

6:00am
Paused Squats 315s-405
Seated Chest Press 100-130-160-190 x5s
Seated Lat Pulldown 115-125-135 x5s

5:00pm
Paused Squats 315-405-495

Sat Sept 10

7:00am
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190 x5s
Seated Lat Pulldown 115-125-135 x5s

1:00pm
Seated Chest Press 100-130-160-190-220 x5s
Seated Lat Pulldown 115-125-135-145 x5s

6:00pm
Seated Chest Press 100-130-160-190-205-220 x5s
Seated Row Machine 100-130-145-160-175-190 x5s
Seated Lat Pulldown 115 x5s

185
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2022, 11:03:15 am »
Quote from: Dreyth on September 02, 2022, 12:19:56 am
Curious to know, what do you do for a living that allows you to lift weights so often?

engineer in biotech working 13hr shifts wed-fri alternating saturday nights. my routine also had squats every workout when i was not this lean. can't recover from that now.

186
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 29, 2022, 01:21:02 am »
Aug 28 - Sept 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

Aug Week 5 of 5 BW 200-204

Sun Aug 28

6:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 100-110-115-125-135 x5
Seated Rows One-Arm 100-120-140 x5,   

12:00pm
Paused Squats 315-405-495
Seated Chest Press 160s x5
Seated Lat Pulldown One-Arm 135-135 x5
   
5:00pm
Seated Chest Press 100-130-160s x5
Seated Rows One-Arm 100-120-140-140 x5   

Mon Aug 29

6:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 90-90 x5
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 160s x5
Seated Lat Pulldown One-Arm 90-90 x5
Seated Rows One-Arm 100-120-140 x5s
   
5:00pm
Paused Squats 315-405-495

Tue Aug 30

5:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown One-Arm 90x10, 115 x5
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 100-130-160 x5s
Seated Rows One-Arm 100-120-140-160 x5s, 

5:00am
Paused Squats 315-405-495

Wed Aug 31

5:00am
Paused Squats 315-405-455
Seated Chest Press 100-130 x5s
Seated Lat Pulldown One-Arm 90 x5s

12:00pm
Paused Squats 315-405-495
Seated Shoulder Press 50-65-80-95 x5s
Seated Calf Raises 90-115 x5s

Thur Sept 1

6:00am
Seated Row Machine 100-130-160-175 x5s
Seated Chest Press 100-130-145-160 x5s
Seated Calf Raise 90 x5s

12:00pm
Paused Squats 315-405-495

5:00pm
Seated Chest Press 100-130 x5s
Seated Row Machine 100-130-160-175 x5s

Fri Sept 2

6:00am
Seated Row Machine 100-130-160-175 x5s
Seated Chest Press 100-130-145-160-175 x5s
Seated Calf Raise 90 x5s

12:00pm
Paused Squats 315-405

* thought i could do the 495 early. did not work. 405 not as explosive as i wanted. need more sleep. will just do it later.

5:00pm
Paused Squats 315-405-495
Seated Row Machine 100-130-160-175 x5s

* so much better this afternoon. doing less of the other exercises to get more recovery.

Sat Sept 3

6:00am
Seated Chest Press 100-130-145-160 x5s
Seated Row Machine One-Arm 100-120-140 x5s

5:00pm
Paused Squats 315-405-495

187
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 21, 2022, 11:41:23 am »
Aug 21-27, 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

Aug Week 4 of 5 BW 200-204

Sun Aug 21

6:00am
Seated Chest Press 100-130-160--190-205-220 x5
Seated Lat Pulldown One-Arm 100-110-115-125-135 x5
Seated Rows One-Arm 100-115-125-135-145-155 x5,   

12:00pm
Paused Squats 315-405-495
Seated Chest Press 205-205x5
Seated Lat Pulldown One-Arm 135-135 x5
   
5:00pm
Seated Chest Press 100-130-160-175 x5, 160s x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-140-140 x5   

Mon Aug 22

5:00am
Seated Chest Press 100-130-160-175 x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-120-120-120 x5,   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-120-120 x5,   

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 135-135 x5

Tue Aug 23

5:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 135-135 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 90-115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135 x5
Seated Rows One-Arm 120-120-140-140 x5,   

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 135-135-145 x5
Seated Chest Press 160-190-190 x5

Wed Aug 24

5:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown One-Arm 135-135-145 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135 x5
Seated Rows One-Arm 120-120-140-140-160-160 x5,   

5:00pm
Paused Squats 315-405-495
Seated Chest Press 160-160 x5

Thur Aug 25

5:00am
Seated Chest Press 100-130-160-175 x5s
Seated Lat Pulldown One-Arm 135-135 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-145-160-160 x5
 
5:00pm
Paused Squats 315-405-495

Fri Aug 26

12:00pm
Paused Squats 315-405-495

* tired from work. did squats only and get more recovery. slept well. just more fatigued than usual.

5:00pm
Seated Chest Press 100-130-160-190-205 x5
Seated Lat Pulldown One-Arm 90-115-135-160 x5

Sat Aug 27

12:00pm
Paused Squats 315-405-495

5:00pm
Seated Chest Press 100-130-160-190-205 x5
Seated Lat Pulldown One-Arm 90-115-135-160 x5

188
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 14, 2022, 10:29:00 am »
Aug 14-20, 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

Aug Week 3 of 5 BW 200-204

Sun Aug 14

6:00am   
Seated Chest Press 100-145-160-175 x5s, 220x3
Seated Rows One-Arm 90-115-135 x5s,   
Seated Lat Pulldown One-Arm 100-110-120 x5s
 
12:00pm   
Paused Squats 315-405-495   
Seated Chest Press 100-145-160x5s

5:00pm   
Seated Chest Press 100-145-160-175-180-185-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-130x10   
Seated Lat Pulldown One-Arm 100-110-120-135 x5s
Seated Calf Raise 115 x5s

Mon Aug 15

5:00am   
Seated Chest Press 100-145-160-175-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-120x10   
Seated Lat Pulldown One-Arm 135 x5s
Seated Calf Raise 115 x5s

12:00pm   
Seated Chest Press 100-145-160-175-190 x5s, 190x10
Seated Rows One-Arm 100-110-120 x5s, 120x10   
Seated Lat Pulldown One-Arm 135 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190 x5s
Seated Lat Pulldown One-Arm 115 x5s, 115x10

Tue Aug 16

5:00am   
Paused Squats 315s
Seated Chest Press 100-145-160-175-190-205 x5s,
Seated Rows One-Arm 90-100-110-120 x5s,   
Seated Lat Pulldown One-Arm 100-110-115 x5s

12:00pm   
Seated Chest Press 100-145-160-175 x5s,
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   
Seated Lat Pulldown One-Arm 115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205 x5s,
Seated Rows One-Arm 120-140 x5s,   
Seated Lat Pulldown One-Arm 100-115-125-135 x5s

Wed Aug 17

5:00am   
Paused Squats - Smith 135 x5s
Seated Chest Press 100-130-145-160-175-190 x5s,
Seated Rows One-Arm 100-120-140 x5s,   
Seated Lat Pulldown One-Arm 105-115 x5s

* did very light volumes of squat in the smith machine. trying to find the most comfortable form again and after the 3rd set of foot placement adjustments, i was good to go. this is my go-to exercise for leg mass. good time under tension and intensity while able to keep solid form.

12:00pm   
Seated Chest Press 100-130-145-160-175-190 x5s,
Seated Rows One-Arm 100-120-140-150 x5s, 170x3   
Seated Lat Pulldown One-Arm 110-110 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190 x5s,
Seated Rows One-Arm 120-150-180 x5s,

Thur Aug 18

12:00pm   
Seated Chest Press 100-130-145-160-175-190-205-220 x5s,
Seated Rows One-Arm 140 x5s,   
Seated Lat Pulldown One-Arm 100-110 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205-220 x5s,
Seated Rows One-Arm 160 x5s,

Fri Aug 19

12:00pm   
Seated Chest Press 100-130-160-190-205-220 x5s,
Seated Rows One-Arm 140-160 x5s,   
Seated Lat Pulldown One-Arm 100-110-135 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 175-190-205-220 x5s,
Seated Lat Pulldown One-Arm 115-125-135 x5s

Sat Aug 20

6:00am   
Seated Chest Press 100-130-160-190-205-220 x5s,
Seated Lat Pulldown One-Arm 115-125-135 x5s

12:00pm
Seated Chest Press 175-190-205-220-235-250-265 x5s,
Seated Lat Pulldown One-Arm 115-125-135-145 x5s
Seated Rows One-Arm 140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205-220 x5,
Seated Lat Pulldown One-Arm 135-135-135 x5

189
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 07, 2022, 10:36:39 am »
Aug 7-13, 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

Aug Week 2 of 5 BW 200-204

Sun Aug 7

7:00am
Seated Chest Press 100-145-160-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Rows One-Arm 90-115-135 x5s,   

12:00pm
Seated Chest Press 100-145-160 x5s   
Seated Lat Pulldown One-Arm 100 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Paused Squats 315-405-495   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Mon Aug 8

5:00am
Seated Chest Press 100-145-160-175 x5s   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 80-90-115 x5s,   
Seated Calf Raise 115 x5s,   

12:00pm
Paused Squat 315s
Seated Chest Press 100-145-160 x5s   
Seated Rows double arm ISO machine 80-90-115-125 x5s,   

* used the seated row machine with independent left/right movement. i use the same weight so i'm using half the resistance of the single arm. it does not feel half as light. i get better squeeze at the bottom ROM because my rhomboids are against each other creating better leverage for the squeeze. hard to squeeze the bottom ROM on single arm because the rhomboids dont "bottom out" as easily

5:00pm
Paused Squats 315-405-495   
Seated Lat Pulldown Two-Arm 90-100 x5s,   
Seated Chest Press 100-145-160 x5s

Tue Aug 9

5:00am
Paused Squat 315s
Seated Chest Press 100-145-160-175 x5s, 160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100x10   
Seated Rows One-Arm 90-100-110-120 x5s,   

* the double arm pulling i did added more fatigue than i wanted to my core. back to single arm. i'm already on the edge of recovery doing these 495 singles everyday.   

12:00pm
Seated Chest Press 100-145-160 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 120-130-140-150 x5s,   

Wed Aug 10

5:00am
Seated Chest Press 100-145-160 x5s,     
Seated High Rows One-Arm 100 x5s   
Seated Rows One-Arm 120-140 x5s,   
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Rows One-Arm 120-130-140-150 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 140-150 x5s,   

Thur Aug 11

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 120 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 140 x5s,
Seated Lat Pulldown One-Arm 100-115 x5s
Seated Calf Raise 115-125 x5s

Fri Aug 12

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 100-145-160-175 x5s
Seated Rows One-Arm 100-110-120-130-140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 120-130-140-150 x5s, 160x3

Sat Aug 13

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175-190 x5s
Seated Rows One-Arm 110-120-130 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s
Seated Rows One-Arm 110-120 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s
   

190
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2022, 11:20:09 am »
July 31 - Aug 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

Aug Week 1 of 5 BW 200-204

Sun July 31

7:00am
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

12:00pm
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

Mon Aug 1

5:00am
Seated Chest Press 50-100-145-160 x5, 160-160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Lat Pulldown One-Arm 90-100 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated High Row Machine One-Arm 90-115-125-135 x5s, 125-125x10 

Tue Aug 2

5:00am
Paused Squats 315-315-315   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 100-115 x5s, 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160 x5, 160-10x10   
Seated High Row Machine One-Arm 90-115-125 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s 

Wed Aug 3

5:00am
Paused Squats 315-315-315, 405   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100-100x10

12:00pm
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row One-Arm 90-100-115 x5s

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145 x5, 160-160-160x10 

Thur Aug 3

12:00pm
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 

Fri Aug 5

12:00pm
Seated Chest Press 100-145-160-175 x5s, 190-220-250-280x3, 295x2   
Seated Lat Pulldown One-Arm 100-115-125 x5s, 135-135-135x5 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175-190 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   

Sat Aug 6

6:00am
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

12:00pm
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175 x5s,   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Calf Raise 115-115x5
   

191
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 24, 2022, 10:19:02 am »
July 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

July Week 4 of 4 BW 200-204

Sun July 24

7:00am
Seated Chest Press 50s-100s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

11:00am
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s x5, 220x5, 145-145x10 
Seated Row Machine 50s-100s x15, 145x5
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

5:00pm
Paused Squats 315-315-315, 405
Seated Chest Press - One Arm 50s-x5, 100-100x5 
Seated High Row Machine One-Arm 50s-100s x5, 110x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 115-115x5
Seated Calf Raise 115-115x5


Mon July 25

5:00am
Seated Chest Press 50s-100s x5, 220x5, 145-145x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 100-110x5, 110-110-100-110x5
Seated Calf Raise 115-115x5

11:00am
Seated Chest Press 50s-100s-145s x5, 
Seated Lat Pulldown One-Arm 90s x5, 115x5
Seated Row Machine 50s-100s-145 x5,
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s-145s-175s x5 
Seated Row Machine 50s-100s-145s-175s-205 x5

Tue July 26

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 55-100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115-125 x5s

11:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100-110 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Row Machine One-Arm 90-115-125-135-125 x5s
Seated Lat Pulldown One-Arm 90-115-100 x5s

Wed July 27

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press One-Arm 50-80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press One-Arm 80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

Thur July 28

5:00am
Paused Squats 315-315-315, 405 
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press One-Arm 90 x5s 
Seated Lat Pulldown One-Arm 100-135 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Lat Pulldown One-Arm 90-100-115-125 x5s

Fri July 29

7:00am
Seated Chest Press 55-100-145-160-175 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press   55-100-145-160-175 x5s
Seated Lat Pulldown One-Arm 100-135 x5s
Seated Calf Raise 115-125 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Rows One-Arm 90-100-115-125-135-145 x5s

Sat July 30

7:00am
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

12:00pm
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Rows One-Arm 90-100-115-125-135-145 x5s
Seated Lat Pulldown One-Arm 90-115 x5s

192
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 17, 2022, 09:21:16 am »
July 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

July Week 3 of 4 BW 200-204

Sun July 17

5:00am
Seated Chest Press 220-220-220x5, 220x5
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x3
Seated Calf Raise 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-190x5

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

Mon July 18

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 220x10 
Seated High Row Machine One-Arm 110-110-110x5, 110x10
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 220x10
Seated High Row Machine 175-190x3

Tue July 19

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated Calf Raise 115-115x5

* will stop and rest the horizontal rowing for now. there is some discomfort in my left arm thats not going away. not enough to cause pain or loss of power.

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,  220x10

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

* busy at home. did the bare minimum and resting everything else.

Wed July 20

5:00am
Paused Squats 315-315-315, 405-455
Seated Chest Press 70s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max
 
11:00am
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 

5:00pm
Paused Squats 315-315-315, 405-495
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

* recovery doing very well after taking it easy and just focusing on squats and some light cardio.

Thur July 21

6:00am
Seated Chest Press 50s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine One-Arm 50s x5, 110x5 

Fri July 22

11:00am
Seated Chest Press One-Arm 50s x5, 110x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 
Seated Row Machine 100s x10, 190x5 

Fri July 22

7:00am
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

12:00pm
Seated Chest Press 50s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10

8:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5, 80x10 

193
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 11, 2022, 12:19:30 am »
July 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

July Week 2 of 4 BW 200-204

Sun July 10

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220-220x3
Seated Calf Raises 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated Calf Raises 115-135x5

Mon July 11

6:00am
Seated Chest Press 220-235-250x3,
Seated High Row Machine One-Arm40-50-50-50x10
Seated Calf Raises 115x10, 115x5

* resting the heavy rowing and doing one arm on seated machine with lighter weights/higher reps.

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press 50x5, 50x10, 50-50x5
Seated High Row Machine One-Arm50-60x10, 70-80x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 80-90-100x5

Tue July 12

6:00am
Seated Chest Press 220-220-220x3, 265-280x2
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-100x5, 120x3
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100-100x5, 100x10
Seated Calf Raises 115-115x5

Wed July 13

5:00am
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100x5, 100x10
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220-220x3
Seated High Row Machine One-Arm 100-100-100x5, 100x5, 100x10

Thur July 14

6:00am
Seated Chest Press 220-220-220x3, 220-235x3
Seated High Row Machine One-Arm 100-100-100x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Paused Squats 315-315-315
Seated High Row Machine One-Arm 110-110-110x3, 115-115x3

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press One-Arm 100-100x3
Seated High Row Machine One-Arm 110-110x3, 115x3

* the one arm chest press is just next to the one arm rowing so did these back to back instead of walking far for the other chest press machine.

Fri July 15

12:00pm
Seated Chest Press 220-220-220x3, 265-265x3
Seated Chest Press One-Arm 100-100-100x3, 
Seated High Row Machine One-Arm 100-100-100x5, 100-100-100-100x5
Seated Calf Raises 115x10, 115x5

* skipped the morning workout. too sleepy from work.

6:00pm
Paused Squats 315-315-315, 405-495

Sat July 16

2:00am
Seated Chest Press 220-220-220x5, 265x3
Seated High Row Machine One-Arm 110-110-110x5, 

* lunch break workout.

12:00pm
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 110x10 

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 120x5 

194
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 03, 2022, 10:24:17 am »
July 3-9, 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 4 BW 200-204

Sun July 3

6:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

11:00am
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

5:00pm
Seated Chest Press 220-220-220x3, 235-250-265-280x3
Row Machine Mid Rows 175-175-175x3, 190-205x3
Seated Calf Raises 115-135x5

Mon July 4

7:00am
Paused Squats 315-315-315,405-455
Seated Chest Press 220-220-220x3, 220-220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

12:00pm
Seated Chest Press 220-220-220x3, 235x3
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3,

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,

Tue July 5

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5
One arm standing cable rows 50-50-50x5
Assisted Dips-45lb x5-5-5

* been doing the light push/pull for volumes for a little over a week now so will start to log them. the one arm cable rows is using the seated cable chest press but pulling on the back side of the machine and bracing using the opposite arm. i get lower back soreness doing these when i overdo the eccentric ROM.
* using assisted dips because my lowerback cannot recover from daily bw dips. i stand on the assistance and it carries my lowerbody so the lowerback does not get overworked stabilizing and carrying my heavy legs. i wanted to use the same machine for assisted chins but its easier to get sloopy on the form and overdo the eccentric ROM and get my lowerback sore again.

12:00pm
Paused Squats 315-315-315,405-455
Seated Chest Press 220-220-220x3, 220-235-235-250x3
Row Machine Mid Rows 175-175-175x3,
Seated Shoulder Press 170x3,

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

Wed July 6

5:00am
Paused Squats 315-315-315
Seated Chest Press 220-235-250x3, 265-280x2
One arm standing cable rows 50-60-70-80x5

12:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-235x3, 250-265x2
Seated Calf Raises 115x5

* lowerback feels a lot better recovered whenever i do less heavy rowing. was able to get the 495 again at a noon workout. might skip later because of work schedule.

Thur July 7

1:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-220x3, 235x3
Seated Calf Raises 115-115x5
 
* quick workout at lunch break from work.

12:00pm
Paused Squats 315-315-315,405-495
Assisted Dipsbw-48kg 5x5 sets

Fri July 8

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

Sat July 9

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3, 220-220x3

195
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 26, 2022, 11:07:50 am »
June 26 - July 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

June Week 5 of 5 BW 200-204

Sun Jun 26

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115-135x5

12:00pm
Seated Chest Press 220-220-220x3, 235-250-265-280x3
Row Machine Mid Rows 175-175-175x3, 190-190-190x3
Seated Calf Raises 115-115-135x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x3
Row Machine Mid Rows 175-175-175x3,

* seated chest press machine with 220 felt very explosive. the heavy sets this lunch time worked well. 295+15 is the heaviest i can go. will slowly go heavier on this.

Mon Jun 27

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 235x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115-115x5

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 235-250-265x3
Row Machine Mid Rows 175-175-175x3,

Tue Jun 28

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 235x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

Wed Jun 29

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 140-155-170x2
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

* tested if my overhead machine press is maintained or better after a few weeks of rest and substituting with the horizontal press. i got stronger. 170x2 was not very heavy on a first day. when i'm fresh and coordinated, i can probably do 185-200x3-5 now.

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Shoulder Press 155-170x2
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495

Thur Jun 30

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495

Fri July 1

12:00pm
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 170-185x2
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3,
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3, 190-190x3

Sat July 2

12:00pm
Paused Squats 315-315-315, 405-455
Seated Chest Press 220-220-220x3, 220-235x3
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3, 190-190x3
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220-220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175x3

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