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Messages - Kingfish

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211
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,

212
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.

213
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

214
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 20, 2022, 09:31:09 am »
Feb 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

Feb Week 4 of 4 BW 2004-208

Sun Feb 20

5:00am
Row Machine Mid Rows 205-220-235-250x2, 235x5
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135x5

Mon Feb 21

7:00am
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2

6:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250-265x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135x5

Tue Feb 22

5:00am
Row Machine Mid Rows 205-220-235-250-265x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2,
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2, 265x4
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x3

Wed Feb 23

5:00am
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185-200x2,
Seated Calf Raise 135-135-135x2

* very strong this cold 37F morning. squat still not as good at this 204lb lean bw. i got the form nailed down on the seated shoulder press. doesn't cause any back fatigue anymore as long as i keep the volume in check.

12:00pm
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

Thur Feb 24

12:00pm
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280-295x2,
Seated Shoulder Press Machine 140-155-170-185-200x2,
Seated Calf Raise 135-135x2

Fri Feb 25

12:00pm
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

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

Sat Feb 26

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

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 155-170-185-200x2,
Seated Calf Raise 135-135-135x2

215
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 13, 2022, 09:41:33 am »
Feb 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

Feb Week 3 of 4 BW 2004-208

Sun Feb 13

5:00am
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2
Seated Calf Raise 115-125-135x2, 160-160x2

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170-185x2, 140-140x2
Seated Calf Raise 115-125-125x2

6:00pm
Row Machine Mid Rows 220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 115-135-135x2

Mon Feb 14

5:00am
Paused Squats 315-315-315x1
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170x2, 155x2
Seated Calf Raise 115-125-135x2, 135-135x2

* will keep the 495 to 1x per day for now until i get fresher at this lower 202-206lb bw. 

12:00pm
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170-185x2, 155x2
Seated Calf Raise 115-125-135x2, 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185-200x2,

Tue Feb 15

5:00am
Row Machine Mid Rows 205-220-235-250x2, 220x2
Seated Shoulder Press Machine 125-140-155-170x2, 140x2
Seated Calf Raise 115-125-135x2, 135-135x2

12:00pm
Row Machine Mid Rows 220-235-250x2, 235-235x2
Seated Shoulder Press Machine 125-140-155-170-185x2
Seated Calf Raise 135-135-135x2

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

Wed Feb 16

6:00am
Row Machine Mid Rows 205-220-235-250x2, 235x2
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135-135x2

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

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

Thur Feb 17

7:00am
Row Machine Mid Rows 205-220-235-250x2, 235x2
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x2

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

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

Fri Feb 18

5:00am
Row Machine Mid Rows 205-220-235-250x2, 235x5
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x2

12:00pm
Paused Squats 315-315-315
Row Machine Mid Rows 205-220-235-250x2, 235x5
Seated Shoulder Press Machine 140-155-170x2
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 235x5
Seated Shoulder Press Machine 140-155-170x2
Seated Calf Raise 135-135x2

Sat Feb 19

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x5
Seated Shoulder Press Machine 125-140-155-170x2, 140-140x5
Seated Calf Raise 135x2, 135x5

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 235x5
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135x2, 160-160x2

216
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 06, 2022, 09:27:04 am »
Feb 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

Feb Week 2 of 4 BW 2004-208

Sun Feb 6

5:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

1:00pm
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

6:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

Mon Feb 7

5:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225x5

11:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225x5

6:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225-315x3

Tue Feb 8

7:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225-315x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2

Wed Feb 9

5:00am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Smith Calf Raise 225-225x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155x2, 140x2

* im maintaining the 204lb bw for weeks now. have to lower intensity of the shoulder pressing to get more freshness to my core. i'm getting tired of making sure everything is spot on just to get a 495 in the afternoon. will deload the shoulder pressing until i feel strong again for a 495x2-3. i won't rep it but just having reserves for it makes my routine a lot easier.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155x2, 140x2

Thur Feb 10

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 220-235x2
Seated Shoulder Press Machine 125-140x2

* already a lot stronger in the squats by lowering intensity on the shoulder pressing. i like how my shoulders look from the constant volumes of shoulder pressing so i will find a way to get a good shoulder workout in without killing my core.

12:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235x2
Seated Shoulder Press Machine 110-125x2
Smith Machine Calf Raise 225-225-315x3

* until i figure out a good routine for my shoulder pressing, i will spend a few workouts with this bare minimum loading to my push exercise. thinking it will be in the high sets of doubles or triples.

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235x2, 235-235-235x2
Seated Shoulder Press Machine 110-125x2, 125-125-125x2

* might leave the loading of the shoulder press to 125 and start building up my tricep bench press again and use that as my heavy movement.

Fri Feb 11

5:00am
Paused Squats 315-405
Row Machine Mid Rows 220-235-250-265x2, 220-220x2
Seated Shoulder Press Machine 125-140x2

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235, 220-220x2
Seated Shoulder Press Machine 125-140x2

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235, 220-220x2
Seated Shoulder Press Machine 110-125-140-155x2,

Sat Feb 12

7:00am
Row Machine Mid Rows 205-220-235-250x2, 220-220x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2

1:00pm
Row Machine Mid Rows 205-220-235-250, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2

6:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2



217
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 23, 2022, 09:25:53 am »
Jan 30 - Feb 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

Feb Week 1 of 4 BW 2004-208

Sun Jan 30

5:00am
Row Machine Mid Rows 220-235-250x2, 220x3
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

12:00pm
Squat 315-315-315x1,405-495
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

Mon Jan 31

5:00am
Row Machine Mid Rows 220-235-250x2, 220x3
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

12:00pm
Squat 315-315-315x1,405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-160x2

6:00pm
Squat 315-315-315x1,405-495
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135x3, 160-170x2

Tue Feb 1

5:00am
Squat 315-405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-160-170-180x2

12:00pm
Squat 315-405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-160-170-170x2

6:00pm
Squat 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2, 250x3
Seated Shoulder Press Machine 155-170-185-200x2

Wed Feb 2

5:00am
Squat 315-405
Row Machine Mid Rows 220-235-250x2, 220x5
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-170-180x2

12:00pm
Squat 315-405-495
Row Machine Mid Rows 220-235-250-265x2, 250x3
Seated Shoulder Press Machine 155-170-185x2, 170x2
Seated Calf Raise 135-170x2

6:00pm
Squat 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x2

Thur Feb 3

12:00pm
Squat 315-405
Row Machine Mid Rows 235-250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2
Seated Calf Raise 135-170-180x2

5:00pm
Squat 315-405-495
Row Machine Mid Rows 250-265x2
Seated Shoulder Press Machine 170-185x2

Fri Feb 4

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

5:00pm
Squat 315-405-495
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Seated Calf Raise 135-170-170x2

Sat Feb 5

5:30am
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Seated Calf Raise 160-160-160x2

12:30pm
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Seated Calf Raise 160-160-170x2

5:30pm
Squat 315-405-495
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2

218
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 16, 2022, 10:05:23 am »
Jan 16-22, 2022

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

Jan Week 3 of 4 BW 2004-208

Sun Jan 16

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

1:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Inclined Bench Press 95-115x3, 135-155-175x2, 185-205-225x1
Seated Calf Raise 115-125-135x2

* back tightness is not going away fast enough. too much crushing fatigue from using 185+ on the seated shoulder pressing volumes. replaced exercise with inclined bench press. i prefer the landmine press but too many people are using it and prefer not to waste time waiting on it.

Mon Jan 17

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:30pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Tue Jan 18

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

* recovery starting to win now. could have 495 in the morning workout already but will do it later at lunch. bw still at 208 but with lesser volumes so i can recover.

11:30am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:30pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Wed Jan 19

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

* i'm almost back to baseline now on squats. single 315 to get going and not much of a issue with the 495. still not at my peak when i do the singles without a break but getting there again.

6:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2, 185x2
Seated Calf Raise 115-125-135x2

* will do 2x for the next few days due to sick kid.

Thur Jan 20

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

8:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-135x2

Fri Jan 21

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-135-145x2

1:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250-235x2, 220-220-220x3
Seated Shoulder Press Machine 155-170-185x2, 170x2, 155-155-155x3
Seated Calf Raise 135-135x3

Sat Jan 22

5:00am
Squats 315-405-495 rest
Row Machine Mid Rows 220-235-250x2, 220-220x3
Seated Shoulder Press Machine 155-170-185x2, 155-155x3
Seated Calf Raise 145-145x3

12:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 220-220x3
Seated Shoulder Press Machine 155-170-185x2, 155-155x3
Seated Calf Raise 145-145-155x3

* bought a landmine attachment for my home gym. can do high rep shoulder work at home now too.

5:00pm
Squats 315-405-495 rest
Row Machine Mid Rows 220-235-250x2, 220-220x5
Seated Shoulder Press Machine 155-170-185x2, 155-155x5
Seated Calf Raise 145-145x3, 170x2


219
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 09, 2022, 02:11:38 pm »
Jan 9-15, 2022

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

Dec Week 2 of 4 BW 2004-208

Sun Jan 9

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3
Chins bw-bwx2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3
Chins bw-bw-bw-bwx2
Seated Calf Raise 115-125-135x2, 135-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3 skip
Chins bw-bwx2
Seated Calf Raise 115-125-135x2, 135-135x2

Mon Jan 10

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10
Seated Calf Raise 115-125-135-135x2 skip

11:30am
Squats 315-315-315x1-405-495
Row Machine Mid/High Rows 220-235-250x2 | 40-40x10
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 40-40x10
Seated Calf Raise 115-125-135x2

* lowering volume of other lifts. 495 getting heavier again.

5:30pm
Squats 315-315-315x1-405-495
Row Machine Mid/High Rows 220-235-250x2 | 40-40x10
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 40-40x10
Seated Calf Raise 115-125-135x2

Tue Jan 11

5:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10 skip
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10 skip
Seated Calf Raise 115-125-135x2

6:00pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250-265-280x2, 235-235x2
Seated Shoulder Press Machine 155-170-185-200x2, 155-155x2
Seated Chest Press Machine 180-195-205x3 skip | 40-40x10 skip
Seated Calf Raise 115-125-135x2

Wed Jan 12

7:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Thur Jan 13

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Fri Jan 14

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:00pm
Squats 315-315-315x1-405 rest
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:30pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Sat Jan 15

5:00am
Squats 315-315-315x1-405 rest
Row Machine Mid Rows 220-235-250x2
Standing Landmine Press - one arm 45-45-70-80x2
Seated Calf Raise 115-125-135x2

* replaced the seated shoulder press with one arm landmine press to give my core more time to recover.

12:00pm
Squats 315-315-315x1-405 rest
Row Machine Mid Rows 220-235-250x2
Standing Landmine Press - one arm 45-45-70-80x2
Seated Calf Raise 115-125-135x2

5:30pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185-200x2
Seated Calf Raise 115-125-135x2

220
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 02, 2022, 11:33:08 am »
Jan 2-8, 2022

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

Dec Week 1 of 4 BW 2004-208

Sun Jan 2

7:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

* higher carb intake while maintaining weight made helped a lot in getting a faster 495.

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

6:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 205-220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

Mon Jan 3

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 205-220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170-170x2
Lat pulldown reverse grip 150-180-195x2, 180-180-180x2
Seated Calf Raise 90-115-125-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195x2, 180-180-180x2
Seated Calf Raise 90-115-125-135-145-145x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185-200x2, 185-185x2
Lat pulldown reverse grip 150-180-195x2, 180-180x2
Seated Calf Raise 90-135-135x2

Tue Jan 4

5:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195x2, 195-195x2
Seated Calf Raise 90-115-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 205-220-235-250-265x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185x2, 185-185x2
Lat pulldown reverse grip 150-180-195x2, 195-195x2
Seated Calf Raise 90-115-135-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250-265-280-280x2,
Seated Shoulder Press Machine 140-155-170-185-185x2,
Lat pulldown reverse grip 180-195x2, 180-180x2
Seated Calf Raise 115-135-135x2

Wed Jan 5

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185x2, 185-185x2
Lat pulldown reverse grip 180-195x2, 180-180x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250-265-280-280x2,
Seated Shoulder Press Machine 155-170-185-200x2, 185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-135x2

5:30pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 250-250-250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185-185-185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-135-145x2

Thur Jan 6

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 185-185-185-185x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 180-180x2
Seated Calf Raise 115-125-135-135-145-160x2

5:30pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185-185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-145-145x2

Fri Jan 7

7:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 185-185-185-185x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 180-180-180x2
Seated Calf Raise 115-125-135-135x2

10:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185x2
Lat pulldown reverse grip 180-180-180x2
Seated Calf Raise 115-125-135-135x2

Sat Jan 8

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Lat pulldown reverse grip 185-185x2
Seated Calf Raise 115-125-135-135x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250-250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3
Chins bw-bwx2
Seated Calf Raise 115-125-135-135x2

* took out the seated lat pulldown again from routine. it quickly tires my lowerback even with just doubles.



221
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 26, 2021, 10:39:47 am »
Dec 26 - Jan 1, 2021

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

Dec Week 5 of 5 BW 2004-208

Sun Dec 26

5:30am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Tricep Extension Machine 125-140-155x3, 125-140-140x3
Bicep Curl Machine 140-155-170x3, 155-155x3
Seated Calf Raise 90-115-90x3

12:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-155-155x3
Bicep Curl Machine 140-155-170x3, 155-155x3
Lat pulldown reverse grip130-150x3, 130-130-130x3
Seated Calf Raise 90-115-135x3, 115-115x3

5:30pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250-265x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170x3, 155-155x3
Bicep Curl Machine 140-155-170-185-200x3,
Lat pulldown reverse grip130-130-130-130x3
Seated Calf Raise 90-115-135x3, 115-115x3

Mon Dec 27

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2
Lat pulldown reverse grip 120-135-150x3, 135-135x3
Seated Calf Raise 90-115-90x3

12:00pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3 skip
Bicep Curl Machine 140-155-170x3, 185x2 skip
Lat pulldown reverse grip 120-135-150x3, 135-135x3 skip
Seated Calf Raise 90-115-90x3

6:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2 skip
Lat pulldown reverse grip 120-135-150x3
Seated Calf Raise 90-115-115x3

Tue Dec 28

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2
Lat pulldown reverse grip 135-135-135x3
Seated Calf Raise 90-115-115x3

12:00pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155x3, 140-140x3
Bicep Curl Machine 140-155-170x3, 185x2
Lat pulldown reverse grip 135-135-150x3
Seated Calf Raise 90-115-115x3 skip

5:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170x3, 185x2 skip
Lat pulldown reverse grip 135-135-150-165x3
Seated Calf Raise 90-115-115-115x3

Wed Dec 29

7:30am
Squats 315-315-315
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170x3
Bicep Curl Machine 140-155-170-185x3
Lat pulldown reverse grip 120-135-150x3
Seated Calf Raise 90-115-115x3

12:30pm
Squats 315-315-315 skip
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170x3 skip
Bicep Curl Machine 140-155-170-185x3 skip
Lat pulldown reverse grip 135-150-165x3
Seated Calf Raise 90-115-115x3

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170x3
Bicep Curl Machine 140-155-170-185x3 skip
Lat pulldown reverse grip 135-150-165-180x3
Seated Calf Raise 90-115-115x3 skip

Thur Dec 30

5:00am
Squats x
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185x3
Lat pulldown reverse grip 120-135-150-180x3
Seated Calf Raise 90-115-115x3

12:30pm
Squats 315-315-315 skip
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185-200x3
Lat pulldown reverse grip 135-150-165-180x3
Seated Calf Raise 90-115-115x3

5:30pm
Squats 315-315-315,405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185-200x3
Lat pulldown reverse grip 135-150-165-180x3
Seated Calf Raise 90-115-115-125x3

Fri Dec 31

5:00am
Squats 315-315-315x1
Row Machine Mid Rows 190-205-220x3, 235x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3
Bicep Curl Machine 140-155-170-185-200x3
Lat pulldown reverse grip 120-135-150-180x3
Seated Calf Raise 90-115-115-125x3

1:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3 skip
Bicep Curl Machine 140-155-170-185-200x3 skip
Lat pulldown reverse grip 120-135-150-180x3
Seated Calf Raise 90-115-115-125x3

5:00pm
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170x3
Tricep Extension Machine 125-140-155-170-185x3, 170-170x3 skip
Bicep Curl Machine 140-155-170-185-200x3 skip
Lat pulldown reverse grip 135-150-180-195-210x3, 195-195x3
Seated Calf Raise 90-115-125-135x3

Sat Jan 1

7:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 190-205-220-235x2, 220-220x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-205x2, 195-195x2
Seated Calf Raise 90-115x3, 125-135x2

* reduced triples to double for better recovery. getting tired now going at this pace.

12:30pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 190-205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-205x2, 195-195x2
Seated Calf Raise 90-115-125-125x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-205x2, 195-195x2
Seated Calf Raise 90-115-125-125x2


222
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 19, 2021, 10:02:31 am »
Dec 19-25, 2021

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

Dec Week 4 of 5 BW 2004-208

Sun Dec 19

5:30am
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220x3, 190-190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine stack# 10-11-10-10
Tricep Extension Machine 125-140-155x3, 125-140-140x3
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

12:00pm
Squats x
Row Machine Mid Rows 190-205-220x3, 235-250-265x2, 190-190-190x3, 205-205-205x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine stack# 10-11-10-10x3
Tricep Extension Machine 125-140-155x3, 125-140-140x3
Bicep Curl Machine 85 x
Seated Calf Raise 70-90-115x3

* keeping everything down to 3 reps weight medium heavy weight. i recover better with this compared to 10 reps of a lighter weight. 

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 190-190-190x3, 205-205-205x3
Seated Shoulder Press Machine 140-155-170x3,  140-140x3, 155-155-155-155x3
Seated Lat Machine stack#10-11x3
Seated Dip Machine stack# 10-11-10-10x3
Tricep Extension Machine 125-140-155x3, 125-140x3
Bicep Curl Machine 85 x
Seated Calf Raise 2x45lb-2x45lb+25lb-3x45lb x3

Mon Dec 20

5:00am
Squats 225x2 x3, 315-405
Row Machine Mid Rows 190-205-220x3, 190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3, 155-155x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-140-140x3 skip
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2

12:30pm
Squats 225x2 x3, 315-405
Row Machine Mid Rows 190-205-220x3, 190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3, 155-155x3 skip
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-125-140-140x3
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220x3, 190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-125-140-140x3 skip
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2

Tue Dec 21

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-140-140x3 skip
Bicep Curl Machine 85 x skip
Seated Calf Raise 90-115-90x2
Inclined Cardio Walking 20 mins, 1.1 miles, 3.3mph@6% maxHR 113bpm

11:30am
Squats x
Row Machine Mid Rows 190-205-220x3, 190-190-190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Seated Lat Machine stack#10-11-10-10x3 skip
Seated Dip Machine stack# 10-11-10-10 skip
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-140-140x3
Seated Calf Raise 90-115-90x2

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3
Seated Calf Raise 90-115-90x2

Wed Dec 22

5:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 190-190-190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3
Seated Calf Raise 90-115-90x2

11:00am
Squats 315-405
Row Machine Mid Rows 190-205-220x3, 190-190-190-190x3, 205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140x3, 155-155x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3
Seated Calf Raise 90-115-90x2 skip

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 205-205x3, 220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 155-155x3, 170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3 skip
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3 skip
Seated Calf Raise 90-115-90x2

* very strong on the push/pull this afternoon. squats also feeling great. did not need the 225s to get going. straight to 315 again.

Thur Dec 23

12:30pm
Squats x
Row Machine Mid Rows 190-205-220x3, 235x2, 205-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 155-170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3 skip
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3 skip
Seated Calf Raise 90-115-90x2

5:30pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 170-170-170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3
Seated Calf Raise 90-115-90x2 skip

Fri Dec 24

1:00pm
Squats 315-405-495
Row Machine Mid Rows 190-205-220x3, 235-250x2, 220-220-220x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 170-170-170x3
Tricep Extension Machine 125-140-155x3, 125-125x3 skip
Bicep Curl Machine 125-140-155x3, 125-125x3, 140-140x3 skip
Seated Calf Raise 90-115-90x2

Sat Dec 25

1:00pm at home
Squats 315-405-495
Standing Mid Rows 40-50-60-70x3

223
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 12, 2021, 10:59:24 am »
Dec 12-18, 2021

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

Dec Week 3 of 5 BW 2004-208

Sun Dec 12

5:30am
Squats 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

12:30pm
Squats 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, | 60 x
Seated Shoulder Press Machine 140-155-170x3,  50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

Mon Dec 13

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 10x2
Seated Calf Raise 70x10

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 10x2
Seated Calf Raise 70x10

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

Tue Dec 14

5:00am
Squats 225x2 x3, 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

12:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

* i'm recover better using a heavier weight but with 3 reps only. those medium-light 10 reppers are very fatiguing on my core.

Wed Dec 15

5:00am
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85-85 x10
Bicep Curl Machine 85-85 x10
Seated Calf Raise 70 x

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x10
Seated Calf Raise 70 x10

5:30pm
Squats 225x2 x3, 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

Thur Dec 16

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine x
Tricep Extension Machine 85-85-85-85 x10
Bicep Curl Machine 85-85 x10
Seated Calf Raise 70 x

Fri Dec 17

7:30am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Seated Lat Machine stack# 8-10-12 x3
Tricep Extension Machine 85-85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 140 3x3
Seated Lat Machine stack#10-11-12x3, 10 3x3
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220-235x3, 190-205x3
Seated Shoulder Press Machine 140-155-170-185x3, 140-155x3
Seated Lat Machine stack#10-11x3
Seated Dip Machine stack#10-11x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

Sat Dec 18

12:30pm
Squats 225x2 x3,
Row Machine Mid Rows 190-205-220x3, 190-190-190x3, 205-205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine x
Tricep Extension Machine 85x10, 110-125-140-155-155x3
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

6:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220-235x3, 250-265-280x2, 190-190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine stack# 10-11-10-10x3
Tricep Extension Machine 140-155x3
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

224
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 05, 2021, 09:43:14 am »
Dec 5-11, 2021

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

Dec Week 2 of 5 BW 2004-208

Sun Dec 5

5:30am
Squats 225x2 x3
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 55-55-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine 80-80-80x10
Bicep Curl Machine 95-95x10
Seated Calf Raise 70-70x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100-105-105x10 | 55-55-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine 80-80-85-85x10
Bicep Curl Machine x
Seated Calf Raise 70-70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100-105-105x10 | 60-60-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine x
Bicep Curl Machine x
Seated Calf Raise 70-70x10

* easiest 495 so far in 1-2 weeks. could have gotten a double as backoff. bw staying lean at 204-208

Mon Dec 6

5:00am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x4 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85 10x4 sets
Tricep Extension Machine x
Bicep Curl Machine x
Seated Calf Raise 70-70x10

11:30am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100| 60-60 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50x10 sets | 70-85x10 
Tricep Extension Machine 85-85x10
Bicep Curl Machine x
Seated Calf Raise 70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100 | x
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50x10 sets | 85-85-85-85x10 
Tricep Extension Machine 85-85x10
Bicep Curl Machine x
Seated Calf Raise 70x10

Tue Dec 7

5:00am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x2 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine x
Seated Calf Raise 70x10

11:30am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x4 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85-100 10x2 sets
Tricep Extension Machine 85 10x1 sets
Bicep Curl Machine x
Seated Calf Raise 70 10x1 sets

5:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x6 sets | x
Seated Shoulder Press Machine 140-155-170x3, 50 10x6 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets

Wed Dec 8

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x2 sets | 60 10x2 sets
Seated Shoulder Press Machine 140-155x3, 50 10x4 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220-235x3, 100 10x2 sets | 60 x
Seated Shoulder Press Machine 140-155x3, 50 10x4 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets
Inclined Cardio Walking 1.1 miles. 20mins 3.3 mph@6%. max HR 103 bpm

5:00pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 100 10x4 sets | 60 x
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets

Thur Dec 9

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x1 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x2 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x2 sets

Fri Dec 10

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x1 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

Sat Dec 11

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

225
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 28, 2021, 11:15:16 pm »
Nov 28 - Dec 4, 2021

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

Dec Week 1 of 5 BW 2004-208

Sun Nov 28

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9-10x10
Seated Calf Raise70-70x10

Mon Nov 29

5:00am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70x10

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip x | stack # 8-8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3, 185x2 | stack # 9-9-10x10
Seated Calf Raise70-70x10

Tue Nov 30

5:00am
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

12:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9-10x10
Seated Calf Raise70-70x10

Wed Dec 1

5:00am
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

* lower bw at 204lb lately and have been limiting the 495 to at least 1x per day.

12:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70-80-80x10

Thur Dec 2

12:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

Fri Dec 3

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | #7-7-8x10 | x
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | x | 100-100-100x10
Seated Calf Raise70-70x10

Sat Dec 4

7:30am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | #7-7-8x10 | x
Seated Calf Raise70-70x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 70-70-60-55x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155x3, 50-50-65x10 | x | 100-100-100x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 60-65-65-70x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 |100-100-100x10
Tricep Extension Machine 95-95-95x10
Seated Calf Raise 70-70x10


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