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Messages - Kingfish

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226
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 22, 2020, 09:43:44 am »
Nov 22-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#91 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 4 of 4

Sun Nov 22

morning
Squats 315-365-405-495#74
Rows upright rows 35 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated hoist chest press #10-14 5x1 sets | seated hoist dip #7-8 5x1 sets

noon
Squats 315-365-405-495#75
Rows upright rows 20-35 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-190 5x1 sets | seated hoist row #245-285 5x1 sets |
Shoulders seated hoist chest press #10-14-16 5x1 sets | seated hoist dip #10 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-495#76
Rows upright rows 20-35 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 160-205 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 165-255 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* the 495 have been feeling heavier and heavier lately because of fatigue from the horizontal rowing.

Mon Nov 23

morning 
Squats 315-365-405-495#77
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-145 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 165-240 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon 
Squats 315-365-405-495#78
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-155 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 225-285 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#79
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-160 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 225-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* my 495 count is going up very fast. will stop counting at #100. if everything goes well, thats in 1.5 weeks. i will not get 3x workout consistently because of gym capacity limits. peak hours and work start time are overlapping.

Tue Nov 24

morning 
Squats 315-365-405-495#80
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-155 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-240 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon 
Squats 315-365-405-495#81
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-160 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#82
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-190 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

Wed Nov 25

morning 
Squats 315-365-405-495#83
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-130 5x1 sets | one arm cable rows 45-55 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* lowered intensity on the chest press. i'm getting mentally fatigued. sleep getting stressed by weird dreams.

noon 
Squats 315-365-405-495#84
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-180 5x1 sets | one arm cable rows 45-55 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon 
Squats 315-365-405-495#85
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 45 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

* did my noon and afternoon workouts on squats for the first time without stopping after the 405. just added the two 45s and took a sip of water. done. 4 singles in less than 5 mins.  my 495 count will beat the 475s tmrw. will only get 2 tmrw because of gym closure for thanksgiving. i will use a lot more effort to squat anything 455+ at home, so il just keep it light.

Thur Nov 26

morning 
Squats 315-365-405-495#86
Rows upright rows 25-30-35-40 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 55 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* tried the no rest squat routine on a morning and it did not work. the 495 got heavy. not back breaking heavy but it made my morning routine more interesting.

noon 
Squats 315-365-405-495#87
Rows upright rows 30 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 50 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 2x45lb+35, 3x45lb  5x1 sets

late afternoon at home 
Squats 315-365-405
Rows one arm cable rows 40-50-60 5x1 sets

* i think buying the top quality plywood for my platform backfired. i feel little give from the floor. that is probably why it just feels a lot heavier to lift at home.  if i can do it again, i would use a softwood plywood so it has more recoil.

Fri Nov 27

morning 
Squats 315-365-405-495#88
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-160 5x1 sets | delt row 85 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | seated machine overhead press 70 5x1 sets | seated machine dips #8 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

* the 1/day reservation is back on the 24hr fitness gym. will use the workouts in the morning at this gym because it opens early at 5am. the other gym will take care of the other 2 workouts. added machine overhead pressing again for more front delt/tricep action but will not go too heavy and eventually fatigue my back again.

noon 
Squats 315-365-405-495#89
Rows upright rows 30 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-175 5x1 sets | delt row 85 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | seated machine overhead press 70-95 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#90
Rows upright rows 30 5x1 sets rest | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-205 5x1 sets
Shoulders seated chest press machine stack#8-12 5x1 sets | seated machine overhead press 70-125 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets

Sat Nov 28

morning 
Squats 315-365-405-495#91
Rows upright rows 25-30 5x1 sets rest | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness back row 130-160 5x1 sets | one arm rows 40-50-55-60 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-110 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest

noon 
Squats 315-365-405-495#92
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness back row 130-205 5x1 sets | one arm rows 50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-110 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45lb, 1x45+25lb 5x1 sets

late afternoon 
Squats 315-365-405-495#93
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets | one arm rows 60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45+25lb 5x1 sets

* tmrw might be the last day of indoor gyms again due to rising covid cases here in my county. our alert level was increased to the highest tier and now most indoor establishment will be closed. il get my 495 up another 3 tmrw but that 96-100 at home will be very challenging.


227
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 17, 2020, 02:17:25 pm »
Quote from: LBSS on November 17, 2020, 11:58:08 am
the california state raw, drug-tested squat record for 198-pounders aged 35-39 (can't remember whether you're that old yet but in my mind you and i are the same age, so close) is 534.6. for all ages it's 600.8. i'm just saying.

good numbers to aim for. il see if its doable after i know how a 525 feels like. i realize the 505 might feel smooth to me but i see a little correction already on the way up. thats very close to max for me.

228
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: November 17, 2020, 07:36:12 am »
505#2. no plans of going for it. just ran out of plates again.   :P

<a href="http://www.youtube.com/watch?v=uR9A5v0HW3Q" target="_blank">http://www.youtube.com/watch?v=uR9A5v0HW3Q</a>

229
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 15, 2020, 09:59:16 am »
Nov 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#73 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 3 of 4

Sun Nov 15

morning
Squats 315-365-405-495#55
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#56
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 210-225-240 5x1 sets

* i'm putting more detail on the seated chest press. the weights are ramping to a top set for 5s, then down to somewhat mid-heavy weight going back up again. the other one hand pulling are only listing the weights and 5s per set. i do so many sets jumping back to a pushing then pulling. every weight change in the chest press means i did another set of a one arm rowing.
* the seated chest press machine tops out at 285lb but i rarely use it because the final weight usually sticks to the base and is very hard to get it going.

late afternoon
Squats 315-365-405-495#57
Rows one arm rows mid 45-50-55-60-65-70-75, 75-75 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets rest
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 225-240 5x1 sets

Mon Nov 16

morning
Squats 315-365-405-495#58
Rows one arm rows mid 40-45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210, 180-180 5x1 sets

* volumes of chest pressing last night fatigued me. 495 was heavier than usual. kept it light today with 180 backoffs on the chest pressing for better workout later.

noon
Squats 315-365-405-495#59
Rows one arm rows mid 40-45-50-55-60-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255, 225-240 5x1 sets

late afternoon
Squats 315-365-405-505#2
Rows one arm rows mid 50-60-70, 70-70-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets

* ran out of blues again and had to go 505 again. prefer to keep it at 495 but the 505 was not bad at all. looks like i could have done another 15-20lb more but not risking it anymore.

505#2
<a href="http://www.youtube.com/watch?v=uR9A5v0HW3Q" target="_blank">http://www.youtube.com/watch?v=uR9A5v0HW3Q</a>

Tue Nov 17

morning
Squats 315-365-405-495#60
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | one arm lat pulldown 40-50-60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#61
Rows one arm rows mid 50-60-70-70-75-75-75-75 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 2x45+35, 3x45 5x1 sets

* the single arm vertical pulling is tiring my left elbow. decided to use the hoist machine again. form is very good on this. problem happens when intensity goes up. i tire my back. no clear resistance to show because a portion of your bw is part of the load. its the lat pulldown where the whole setup moves.

late afternoon
Squats 315-365-405-495#62
Rows rows mid on hoist machine 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12-13 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 3x45 5x1 sets

* gym was very busy this afternoon. the cable stations are all taken. had to do my horizontal pulling on the hoist machine. got up to the 2nd to last stack. movement/ROM feels good but resistance is lacking. gone to max stack on the chest press.

Wed Nov 18

morning
Squats 315-365-405-495#63
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225 5x1 sets
Calves seated calf raise 2x45+25 5x2 sets

noon
Squats 315-365-405-495#64
Rows one arm rows mid rest 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12 5x1 sets | seated hoist row stack# 5-18 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets

late afternoon
Squats 315-365-405-495#65
Rows one arm rows mid rest 5x1 sets | upright rows 35-40 5x1 sets | seated hoist lat pulldown stack #8-9-10-11-12, 11-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

* our county covid cases are going nuts again and gym closures are possible again. gym also strictly implemented the 10% capacity limit and now the line outside during peak hours are very long.  might do without the late afternoon workout if i don't make it to the gym by 5pm.

Thur Nov 19

morning
Squats 315-365-405-495#66
Rows upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#67
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

late afternoon
Squats 315-365-405-495#68
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

Fri Nov 20

morning
Squats 315-365-405-495#69
Rows upright rows 35-40-40 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-10-10 5x1 sets | seated hoist row stack# 265-285-285 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240 5x1 sets

late noon
Squats 315-365-405-495#70
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown stack#10-11-10-10 5x1 sets | seated hoist row stack# 285-325-285 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255 5x1 sets
Calves seated calf raise 2x45+25, 5x4 sets rest

late afternoon at home
Squats 315-365-405
Rows one arm mid rows 20-30-40 5x1 sets
 
* did the noon workout late at 1:30pm because of strictly enforced gym capacity. takes almost 20-30mins at peak hours just to get in. slept till 5:30 and just lifted at my garage. kept it to 405.

Sat Nov 21

morning
Squats 315-365-405-495#71
Rows upright rows 35 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-11-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240-255 5x1 sets

noon
Squats 315-365-405-495#72
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165-115 5x1 sets 115 10x1 sets | seated hoist chest press #10-11-12-13-14 5x1 sets
Shoulders seated chest press machine 225-240-240-255-270-285 5x1 sets

late afternoon
Squats 315-365-405-495#73
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets |
Shoulders seated hoist chest press #10-14 5x1 sets
 

230
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 09, 2020, 08:25:56 pm »
Quote from: LBSS on November 09, 2020, 08:04:28 pm
you need to update your signature

 :headbang:

231
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 08, 2020, 10:37:56 am »
Nov 8-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#54 | 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 2 of 4

Sun Nov 8

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* totally removed the tricep isolation movements from routine because i can't recover from them. move volumes of the seated chest press using a neutral close grip for more front delts and triceps. vertical pulling every now and then because these also are hard on recovery. i have to keep my lowerback fresh. exercise selection revolves around that.

noon
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* screwed myself with the multi sets of bench press last night. my core felt wobly. need more rest. will try again later.

late afternoon
Squats 315-365-405-495#42
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-270 5x1 sets

* got worried a little bit with fatigue. i was still able to recover and the 495 this afternoon felt routine. not 510 strong but not so bad. the seated chest press has to be my go to shoulder/tricep builder and i need to stick to that routine. i miss doing vertical pulling but those get my core fatigued fast too.

Mon Nov 9

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

* not as strong. the late afternoon 495 has residual fatigue and add that to the first workout of the day after a long night sleep. mid day heavy and a late afternoon maintenance is ideal. this is also a very cold 39F bay area morning. it will get better later.

noon
Squats 315-365-405-495#43
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Tue Nov 10

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

noon
Squats 315-365-405-495#44
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25,35,45,55,65 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

Wed Nov 11

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#45
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* took it easy on the intensity of the shoulder work. the 495s are getting heavier and heavier the more i progress on the chest pressing. i've used the full stack of 285x5 days ago. the 195-210 mark is a good maintenance routine. need to freshen up because the work side of the week is coming again. took saturday off. have 4 more days and it will be a 3-week daily 495s (start sun 10/25).

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70-80 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* already felt stronger than usual this afternoon. the chest press intensity fatigues me fast when i go overboard.

Thur Nov 12

morning
Squats 315-365-405-495#46
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* did not even have sleep between this morning workout and yesterday afternoons workout. felt very strong because of a heavy lunch at work. had vegan jambalaya and it was delicious. i always eat the same rice, egg and tilapia fillet. the vegan meal was a good refresher. the lowered intensity of the chest pressing probably did good things too.

noon
Squats 315-365-405-495#47
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* yey. 3hr nap after a long night work and still felt very good with the 495. will take another 3-4 hr afternoon rest for another work night. the lunch time midnight nap during breaks at work is working well for me too.

late afternoon
Squats 315-365-405-495#48
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* another 2.5hr sleep in the afternoon got another routine 495. felt like this is a good top set now. checked my BW and damn, the vegan jambalaya bloated me up to almost 210lb. thats from an empty morning weight of 204lb. no wonder i'm so strong today.

Fri Nov 13

morning
Squats 315-365-405-495#49
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | one arm 60 5x1 sets

* not a fluke. i'm still strong this morning. had a good post lunch nap during my work lunch break and it made a big difference. trying to add in a one arm front delts/tricep routine using the same seated chest press machine. using much less weight while getting the same stimulus is very good for fatigue management.

noon
Squats 315-365-405-495#50
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders one arm seated chest press machine 60-120 5x1 sets

late afternoon
Squats 315-365-405-495#51
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 60-105 5x1 sets

Sat Nov 14

morning
Squats 315-365-405-495#52
Rows one arm rows mid 45-50-55 rest 5x1 sets | upright rows 30-35-40-45 rest 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 5x1 sets

noon
Squats 315-365-405-495#53
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown 60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195 5x1 sets

* added the one arm vertical pulling but will not go too heavy so i dont tire my lowerback. 495 felt routine already.

late afternoon
Squats 315-365-405-495#54
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets | one arm lat pulldown 50-60-70 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

232
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: November 04, 2020, 02:42:48 pm »
^  :headbang:

i was wearing shorts before but got tired of constantly replacing them because i rip the seams apart.


233
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: November 03, 2020, 07:55:44 pm »
<a href="http://www.youtube.com/watch?v=x67WUUXTt-I" target="_blank">http://www.youtube.com/watch?v=x67WUUXTt-I</a>

505. ran out of 45s. this is the 2nd best thing to put on the bar. lol

234
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2020, 10:08:27 am »
Quote from: vag on November 02, 2020, 06:50:43 am
Kill that 500lbs milestone already now that 495 feels routine. Just for logging something > 500  ;D

500 looks ugly :trollface:

235
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 01, 2020, 10:08:31 am »
Nov 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#40| 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 1 of 4

Sun Nov 1

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30-40 5x1 sets
Tricep standing cable tricep extensions 40-50-60 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

noon
Squats 315-365-405-495#35
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 15-20 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30 5x1 sets
Tricep standing cable tricep extensions rest 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

Mon Nov 2

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-120-120-120 5x1 sets

noon
Squats 315-365-405-495#36
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Tue Nov 3

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-180 5x1 sets

noon
Squats 315-365-405-505#1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
 
* was only planning my usual 495 on a good day top set but the gym ran out of blue plates. i do not have a lot of time because of baby duties so i had to do with whats left. 3 blue, 2 yellow and a green. better than 5 blues and a steel 2.5lb. felt just as heavy as a 495 on a bad day. there is only 1pc of blue plate on vid because the other was stolen. not an even number left.

505lb at 204bw.
<a href="http://www.youtube.com/watch?v=x67WUUXTt-I" target="_blank">http://www.youtube.com/watch?v=x67WUUXTt-I</a>

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets

Wed Nov 4

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#37
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets |upright rows 25-55 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets, 240-255 3x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 3x45lb 5x1 sets

Thur Nov 5

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#38
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets

* removed the tricep isolations from my routine. the seated chest press machine using a neutral narrow grip does a better job. i just log the weights but the sets i do is done for time. i do a chest press / row combo non stop for 15-60mins or more if im feeling stronger.  the first 15mins of workout is for the squat.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Fri Nov 6

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 rest 5x1 sets | upright rows 25-30-40-50 5x1 sets
Shoulders seated chest press machine 150-190 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

noon
Squats 315-365-405-495#39
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50-60 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid pull 40-90 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 rest sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

Sat Nov 7

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#40
Rows one arm rows mid pull 50-60 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets

late afternoon at home
Squats 315-365-405
Shoulders inclined bench press 185 5x1 sets



 

236
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 25, 2020, 09:42:33 am »
Oct 25-31, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#34
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 4 of 4

Sun Oct 25

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 5x1 sets

noon
Squats 315-365-405-495#28
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets

* only logging the max weight on the cable routine. i go thru at least 4 rounds of 4-5 combo of push/pull. could go up to 6-8 max if i still feel good. squat with 495 felt very good. very strong at this low 200lb bw.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows  52.5 5x1 sets
Tricep one arm standing cable tricep extensions 40 5x1 sets, one arm tricep pulldown 20 5x1 sets
Inclined bench press 135-135-155-155-175-175 5x1 sets
 
Mon Oct 26

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 40 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

noon at home
Squats 315-365-405-455x1
Inclined bench press 135-135-155 5x1 sets

* felt very strong again this morning and should be at least a 475 this noon but had to lift at home due to baby watch. my plates at home feel heavier. i do not know anything else to upgrade to have the same commercial gym setup. well, when it make it to 475-495 at my garage, il probably be doing 30lb more at the gym. took it easy and will lift at gym later. the 455 felt as heavy as yesterdays 495 at gym.

late afternoon
Squats 315-365-405-495#29
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets
Inclined bench press 135-135-155-155-175-175 5x1 sets

* did the 5pm workout at the gym and it was another 495 top set. got plenty of sleep from the noon workout. i had nothing else to do but take a nap watching baby. i have 15 singles to go for the 475 before i stop counting it. the 495s are not helping with my goal. lol.

Tue Oct 27

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
Inclined bench press 135-135-155-155 5x1 sets

* squats felt harder than the usual morning. the 495 in the late afternoon yesterday threw my fatigue schedule off. i will have time again for gym at noon. will see if i come back a lot stronger.

noon
Squats 315-365-405-495#30
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets | face pull 5x1 sets
Tricep one arm standing cable tricep extensions rest 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets

* 495 felt routine again. skipped the overhead tricep extensions because my left elbow is starting to fell tired. no sign of that fatigue on the pulldown so continued with that tricep exercise.

afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows  47.5 5x1 sets | face pull 5x1 sets
Tricep one arm standing cable tricep extensions rest 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets
Inclined bench press 135-155-175x5, 185x2, 225-245x1, 225x1, 185-185x5

* did the squat routine without any breaks including the 405-455 transition. tuesday is most guys leg day so i don't want to hold the rack too long on rush hr.

Wed Oct 28

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

noon
Squats 315-365-405-495#31
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 60 5x1 sets
Tricep one arm standing cable tricep extensions 20 rets 5x1 sets | one arm tricep pulldown 20 5x1 sets

Thur Oct 29

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 60 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
 
* been days now since my last calf raise. my workouts have been very quickly using only a squat rack and the cable station. calf raise will add another 10-15min to my 30min routine.

noon
Squats 315-365-405-495#32
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
Calves seated calf raises 2x45, 2x45+25 5x2 sets each

late afternoonn
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 80 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets rest | one arm tricep pulldown 30 5x1 sets rest

Fri Oct 30

noon
Squats 315-365-405-455x1
Rows one arm rows mid 50 5x1 sets | upright rows 40 5x1 sets | one arm face pull 50 5x1 sets
Tricep one arm standing cable tricep extensions 17.5 rest 5x1 sets | one arm tricep pulldown 17.5 5x1 sets

* no morning workout today. got tired at work and did not get a post lunch nap. if i get a good 60-75min nap during my lunch break at work, i feel not very tired in the morning and can squeeze in a quick 30min workout.

late afternoon
Squats 315-365-405-495#33
Rows one arm rows mid 47.5 5x1 sets | upright rows 40 5x1 sets
Tricep one arm standing cable tricep extensions rest 5x1 sets | one arm tricep pulldown 17.5 5x1 sets

Sat Oct 31

morning
Squats 315-365-405-455x1
Inclined close grip bench press 135-155-175-175 5x1 sets

noon
Squats 315-365-405-495#34
Rows one arm rows 40-50-60-60 5x1 sets | upright rows 30-35-40-50 5x1 sets
Tricep one arm standing cable tricep extensions 15-20 5x1 sets | one arm tricep pulldown 15-20 5x1 sets

* 7th straight day of 495 top set. yey. this is my 4-night work schedule.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows 40-50-60-60 5x1 sets | upright rows 30-35-40-50 5x1 sets
Tricep one arm standing cable tricep extensions 15-20 5x1 sets | one arm tricep pulldown 15-20 5x1 set


237
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 18, 2020, 10:02:48 am »
Oct 18-24,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#27
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 3 of 4

Sun Oct 18

morning
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 20-30 5x2 sets | seated chest press machine 105-120 5x2 sets | one arm cable raise 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

* doing some light conditioning work at the cable station doing a variety of push/pull. don't really care about the weight as long as i feel some resistance to guide the ROM.

noon at gym
Squats 315-365-405-475#81
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets | seated chest press machine 105-120-135-150 5x1 sets | one arm cable raise 30 5x4 sets

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows mid 80 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

Mon Oct 19

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35 5x4 sets | lateral raise 30 5x4 sets | face pull 20 5x4 sets
Tricep one arm standing cable tricep extensions 10-15 5x2 sets | seated chest press machine 120-135 5x2 sets

* will only have 1 workout left for today because of a 3-11pm overtime at work. feeling good so far.

noon at gym
Squats 315-365-405-475#82
Rows one arm rows mid 40-40-50-50 5x1 sets | high row 50-60 5x1 sets | face pull 25 5x4 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-135 5x2 sets
Calves seated calf raises 3x45b 5x1 sets

Tue Oct 20

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-40-42.5-45 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets

* very strong tuesday morning. will get 475 later. might think of a deload on wed morning up to 405-425 only and try 495 on the afternoon if all goes as planned.

noon
Squats 315-365-405-495#26
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | lateral raise 25-27.5-27.5-30 5x1 sets | face pull 40-40-40-40 5x1 sets | pulldown 50-50-50-60 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets
Calves seated calf raise 3x45lb 5x1 sets

* was at gym and dared a lifting buddy to do another double on 315 after i saw him doing a good grind on his last double. he agreed only if i attempt 495 when he gets the set. peer pressure. lol. my 405 was more explosive than usual so i did not hesitate on the dare. i was a lot more tense than i had to. the rep was very fast. the preworkout 200kcal mini meals i've been doing for the pass few days added good mass to my bw. i'm back to 204lb again and still leanish. it was a good day.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-42.5-47-47 5x1 sets | lateral raise 30-30-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets-rest | pulldown 50-50-50-60 5x1 sets-rest
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets-rest
Calves seated calf raise 3x45lb 5x1 sets-rest

Wed Oct 21

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-37.5-37.5 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets

* felt just as strong as yesterday morning.

noon
Squats 315-365-405-495#27
Rows one arm rows mid 37.5-40-40-40 5x1 sets | upright rows 25-27.5-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets | pulldown 50-50-60-60 5x1 sets
Tricep one arm standing cable tricep extensions 15-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets
Calves seated calf raise 2x45lb-3x45lb-3x45lb 5x1 sets

* 495 not as quick as yesterday. still not a back breaker.

495@204bw
<a href="http://www.youtube.com/watch?v=91cudJdLn98" target="_blank">http://www.youtube.com/watch?v=91cudJdLn98</a>

late afternoon at home
Shoulders reverse grip incline bench 135-135-155-155 5x1 sets, 175-185 3x1 sets, 205-225 2x1 sets
Tricep standing cable tricep extension 10-10-15-15 5x1 sets

Thur Oct 22

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* had a good 2hr lunch break nap and was able to do a quick morning workout. felt strong. back not fatigued with all the heavy bench press but its too early to say.

noon
Squats 315-365-405-475#83
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* 475 felt like a routine 455 top set. could have done a challenging 495 but don't want to burn out on the work half of the week

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

Fri Oct 23

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

noon
Squats 315-365-405-475#84
Rows one arm rows mid 35-45 5x1 sets | upright rows 25-35 5x1 sets | face pull 30-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* doing the light-medium exercises without counting the total sets anymore. i jump from one hand to the other hand, then to the next movement without stopping. not rushing but no breaks aside from little water sips and reconfiguring the cable station. i rotated with 4 movements today and did them for almost  40 mins. did not even sweat. all paused reps with full ROM.

late afternoon at home
Inclined Bench Press close grip 135-155-175-185-185, 135-135 5x1 sets
Rows one arm rows 35-47.5 5x1 sets | upright rows 25-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets

Sat Oct 24

morning
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40 5x1 sets | upright rows 37.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-15 5x1 sets

noon
Squats 315-365-405-475#85
Rows one arm rows mid 37.5-42.5 5x1 sets | upright rows 37.5-42.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-20 5x1 sets

late afternoon at home
Incline close grip bench 135-135-185-185 5x1sets
Rows one arm rows mid 40-40-40-40 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-15-15 5x1 sets

238
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 11, 2020, 09:53:20 am »
Oct 11-16,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #80 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 2 of 4

Sun Oct 11

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x4 set
Rows one arm cable rows 25-40-40-50 10x1 sets each

* squats gets a bit harder whenever i use multi 10 reps on the other little exercises. i did it again. will take it easy on the noon routine

noon
Squats 315-365-405-425x1
Tricep standing cable tricep extension 80lb 10x1 set

* will keep the mid workout at 425 so i can overshoot better in the afternoon. getting very consistent on the tricep isolation work. standing double hand using a the ropes feel very good.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x2 set
Rows one arm cable rows 50 5x4 sets each
Calves 3x45lb 10x1 sets

* not recovered enough.

Mon Oct 12

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60-80-80 10x1 set
Rows one arm cable rows 30-35 10x1 sets each
Shouders seated chest press 120-135 10x1 set

noon
Squats 315-365-405-425x1
Shouders reverse grip bench press 135 5x2 sets

late afternoon
Squats 315-365-405-475#77
Tricep bw dips 5x2 sets
Rows one arm cable rows 40 10x2 sets
Shouders seated chest press 120-135 5x2 set | reverse grip bench press 135 5x2 sets

Tue Oct 13

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-35 5x2 sets each
Shouders seated chest press 120 5x2 set

noon
Squats 315-365-405-475#78
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Shouders seated chest press 120 10x2 set
Back bw chins 5x2 sets
Shouders seated chest press 120 10x2 set
Shouders db press reverse grip 75 10x1 sets
Calves seated calf raises 3x45b 10x2 sets

* very strong already at noon. got a smooth 475. the deload on the other lifts worked. had to stop myself from doing more sets even though the movements are still feeling good. did more variety of exercises instead.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Tricep bw dips 5x2 sets
Back bw chins 5x2 sets

Wed Oct 14

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x4 set
Rows one arm cable rows 35 5x4 sets each
Calves seated calf raises 3x45b 10x1 sets

noon
Squats 315-365-405-475#79
Tricep standing cable tricep extension 60 10x3 set, 20x1 set
Rows one arm cable rows 35 10x4 sets each
Calves seated calf raises 3x45b 10x1 sets

* still strong already. the less intensity on the other things is working. bw a little bit up to 200-202. i still get down to 198-200 empty in the morning before my first preworkout 200kcal mini meal.
* will lift again at 5-530pm but will do this at home. the peak hours at the gym creates a long wait line outside because of the 10% limited capacity. 50 people only so people are asked to wait until someone comes out. did both 475 noon lifts at the gym.

late afternoon home
Squats 315-365-405-455x1
Front bw dips 10x2 sets
Back bw chins 5x2 sets

Thur Oct 15

noon home garage
Squats 315-365-405-455x1

* not so bad after a long first day of 13hr night work. got 4hr nap and lifted at home after the mini meal (200 kcal). main meal (600 kcal) afterwards. i eat this same combo 4x per day. totals to 3-3.2K depending on how many extra 110kcal protein shakes i drink.

late afternoon gym
Squats 315-365-405-475#80
Front standing tricep extension 60 10x2 sets, 20x1 sets | reverse grip db press 75 10x1 sets | seated chest press machine 120 10x2 sets
Back one arm rows 35 5x2 sets, 20x1 sets | one arm row high pull 40 5x2 sets, 20x1 sets
Calves seated calf raise 3x45lb 10x1 sets

* slept 8-12, then 2-4pm. 2nd workout at 5pm. was very strong. 475 was quick. very close again to 495.

Fri Oct 16

noon home garage
Squats 315-365-405-455x1

late afternoon home garage
Squats 315-365-405-455x1
Shoulders reverse grip bench press 135 10x2 sets
Rows one arm rows 80 10x2 sets
Tricep standing cable tricep extensions 60 10x2 sets, 20x1 sets

* not very strong. need more sleep.

Sat Oct 17

noon home garage
Squats 315-365-405-455x1

* could have continued with my 475 top sets but i went back to doing 10 reps on the little things. not the smartest thing to do but it felt very good at that time. using light-med weight makes the reps feel smoother and smoother the more reps you do. will strictly follow my plan from now.

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows 40-50 5x1 sets each
Tricep standing cable tricep extensions 80 5x2 sets
Calves seated calf raise 3x45lb 5x2 sets

239
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 04, 2020, 10:56:31 am »
^ not accurately taken but i was getting about mid 4s or lower depending on the guy pressing the stopwatch. lol
peak sprints measured when i was also consistently doing 39-40" SVJs years ago.

Oct 4-10,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #76 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 1 of 4

Sun Oct 4

morning
Squats 315-365-405-455x1
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x1 sets

noon
Squats 315-365-405-475#71
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x2 sets

* i worked this saturday night but found a way to use my lunch break to take a good nap. lifted 5am. slept 8am-12noon and lifted after my little preworkout snack. 475 worked.

late afternoon
Squats 315-365-405-455x1
Shoulders db press 70-75 10x1 sets each
Calves seated calf machine 2x45lb+25lb 10x2 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each

* il log the little movements i've been doing on the cable station.

Mon Oct 5

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-11-12-12 10x1 sets each

noon
Squats 315-365-405-475#72
Shoulders db press 75 10x1 sets
Calves seated calf machine 2x45lb+25lb, 2x45lb+35lb 10x1 sets each
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10 10x4 sets
Chins bw chins 5x2 sets

Tue Oct 6

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100 10x1 sets each
Rows one arm cable rows stack #10-10-10-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* long head of the tricep getting very good gains for the past few days. using the tricep rope and doing tricep overhead extensions feel very good. it's an isolation movement but i don't care. i do them after the db press.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100-100 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 5x2 sets

* the high volumes of little things got me fatigued. 455 only and it was not even that easy. routine but not easy. will take it easy tmrw morning and get another 475 in the afternoon. i continued with the high volumes because il get a good sleep later anyway.

Wed Oct 7

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-10-12-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets each
Rows one arm cable rows stack #10 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

late afternoon
Squats 315-365-405-475#73
Tricep standing cable tricep extension 90-100 10x1 sets each
Shoulders db press 75 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 10x1 sets

* 475 was very explosive. i'm so close to 495 if i deload.  the db press im doing for shoulders is with a reverse grip.

Thur Oct 8

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets
Rows one arm cable rows stack #10 10x1 sets
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* slept 8am-12:30pm after work. preworkout meal. lifted 1-1:30pm. sleep again 2:30-4:30pm

late afternoon
Squats 315-365-405-475#74
Tricep standing cable tricep extension stack#6-6-8-8 10x1 sets
Rows one arm cable rows stack #10 5x4 sets
Abs decline bench cable situp stack #4 5x2 sets

* only did the squats at gym. family duties. did the cable work while baby sitting.

Fri Oct 9

noon
Squats 315-365-405-455x1

* 3.5-4hr nap after a lot of standing at work. not feeling very awake so decided to just stay home and lift at garage. this will be interesting because i already have my bearing oly bar from fringesport. everything worked as planned. my squat setup at home is on point now. id get 475 here later after a good sleep. i have my first 455 rep at garage gym on vid. will yt upload soon.

late afternoon
Squats 315-365-405-475#75
Tricep standing cable tricep extension stack 80-100lb 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets
Calves seated calf machine 2x45lb+25lb-2x45lb+35lb  10x1 sets

* 475 was very heavy. i need better sleep than this 4+2hr daytime long naps. will stop logging the 475 after i get to the 100th single. 25 reps to go. will get that before end of 2020.

first 455x1 at my home gym.
<a href="http://www.youtube.com/watch?v=ykidisLlNGQ" target="_blank">http://www.youtube.com/watch?v=ykidisLlNGQ</a>

Sat Oct 10

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb  10x1 sets

late afternoon
Squats 315-365-405-475#76
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb  10x2 sets
Back bw chins 5x2 sets



240
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 27, 2020, 10:07:16 am »
Sept 27 - Oct 2,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #70 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 5 of 5

Sun Sept 27

morning
Squats 315-365-405-455x1
Shoulders reverse grip bench press 165 5x2 sets
Back bw chins 5x2
Calves seated calf machine 2x45lb+25lb 5x4 sets

noon
Squats 315-365-405-455x1, 425x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

* don't have calf machine at home so this and the squat is the only thing i have to do at the gym. when i get my bushing oly bar delivered, il only go to gym if i feel like doint calf work, or i get my own seated calf machine when it gets on stock.

late afternoon
Squats 315-365-405-455x1, 405x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

Mon Sept 28

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders reverse grip bench press 165 5x2 sets

* squats felt very good. did them without rest until the 455. will get 475 later.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets

later afternoon
Squats 315-365-405-475#65
Calves seated calf machine 2x45lb+25lb 5x4 sets
Back bw chins 5x2 sets

* thought about a backoff double after the 475 but changed my mind. my coordination is on point with these 3x/day workouts. takes me less than 30mins to get thru the squat and calf routine but i never had to wait for any equipment since the re-opening. i'm doing triceps and chest work with some light one arm pulling at my home gym/cable station.

Tue Sept 29

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#66
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x2 sets
Backbw 5x3 sets, 10x1 sets

Wed Sept 30

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

* took the wed night off from work. was not able to get the saturday so this will do. i am less coordinated but stronger in the morning than the noon workout. strongest still in the late afternoons.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#67
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x4 sets

* bw 198lb after a 200kcal preworkout mini meal of 1/2 cup rice and 1/2 serving of tilapia fillet. was 196lb empty. still very strong. i could be 495 strong if i try to get a little fatter but as it is right now, things are looking very good. my bearing bar is also shipped and should be delivered shortly. got it from fringesport this time. the americanbarbell order was cancelled because i found out that it was still using bushings.

Thur Oct 1

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#68
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x1 sets, 10x1 sets

* took a vid of the 475 at this PR 196lb. somebody blocked vid at the worst possible time. i was not 198lb because of the very warm weather here lately in SF. red plates here are 45lb and the blue is 35lb.

475 at 196lb
https://www.facebook.com/messenger_media?thread_id=759433802&attachment_id=744519506131477&message_id=mid.%24cAAAAAC1ECkp7GCSixl05t5-aw_gL

Fri Oct 2

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#69
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets
Back bw chins 5x4 sets

* slept 8am to 12 noon. first workout at 12:30 after my light preworkout meal. still got the 455. ate at 1:30pm and nap again from 2pm to 4:30pm. 2nd workout at 5:30pm after the little preworkout meal again (200kcal fish+1/2 rice). the 475 still felt like a routine lift that i can still do tmrw if i get the same sleep or better.  added more volume of shoulder work.

Sat Oct 3

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x1 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#70
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets
Back bw chins 5x4 sets

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